Tag: Nutrition
5 Tips For Staying Lean And Mean This Holiday Season
This Santa’s got abs for days.
So the holiday season is upon, and you know what that means. Trips to aunts and uncles houses we only talk to once a year quickly followed by a large overindulgent meal washed down by alcohol and a nice little nap to top it off. What’s on the agenda for the next day? rinse, lather, and repeat – just with leftovers.
The holiday struggle is real, so we’ve taken the liberty of comprising a list of 5 things you can do in order to break the vicious cycle that is late December. The list is practical guide of mental and physical things you can do when the going gets tough and the tough get eating. Check out our list below.
Drink Water
Hydration is key. Though this can go for anytime of the year, it’s especially important during the holidays as you’ll probably be consuming a lot of no no foods. Try having a glass of water before and after each meal to rev up your metabolism and cleanse your system.
Moderation
Hey, we get it. It’s the holidays, you’ve been busting your hump all year long, plus your geeky little cousin is finally getting married. You want to get down and have a little fun. We’re cool with that but there’s a right way to do it. Try to fill your plate with mostly healthy options and then smaller portions of the not so healthy ones. If you’re going to cheat, cheat once with your favorite of the unhealthy options.
Drink Alcohol Early
Drinking alcohol early is imperative. It gives your body time to break down the extra calories before going to bed – a time when you can really pack on the pounds. Alcohol also disrupts your sleeping pattern as it will wake you up as soon as the alcohol has burned through your system. Try to have a glass of water for every drink you consume (key term here is TRY).
Take a hike
No really, take a walk. Walking after a meal boosts your metabolism as well as helping with the digestive process. In addition, it just feels good. A brisk evening walk with your favorite half drunk family member is a cool experience – you’ll wonder why you never did it before. Try it!
Shoveling Snow
Usually reserved as a punishment or chore, shoveling snow actually burns a lot of calories as well as keeping your drive way clean – win win! As long as you’re dressed for the weather and remember to take frequent breaks you can turn this into some well needed personal time. Back breaking labor never felt so good.
Keep your routine
Tomorrow’s Christmas…so what? We know your text message and Facebook inbox are blowing up with invites to different holiday bashes but you’ve got to put the horse before the carriage. Don’t neglect your workout to go to a party, instead work out before or after the festivities. Working out before will give you the boost of energy you need to party all night long and setting up a training session for the next morning will keep you honest. If you know you’re going to get your ass handed to your by a personal trainer the next day you’re probably going to skip on that last whiskey sour – just sayin’.
3 Nutrition Tips For Winter
Classically, winter is known in the fitness community as ‘Bulking Season,’ which in reality becomes justification for gaining fat during the holidays. While taking a break from strict dieting can benefit the body, better than increasing fat and carb intake would be using the season to focus on different aspects of nutrition. In his guest contributor article, Dr. Jacob Wilson shares tips to make the most out of nutrition this winter.
The first one is a no-brainer: probiotics. Everyone knows that winter is the season of sickness, but cold isn’t the only danger. The digestive tract is both integral to the immune system and ground zero for unfriendly viruses.
Constant eating, especially of high amounts of sugar and fat will imbalance gut bacteria and make one more susceptible to sickness. Excellent sources of probiotics are Greek yogurt, and Glutamine. But you could even try fashionable fermented products like kombucha, kimchi, or sauerkraut.
Second on the list of nutrients to emphasize during winter is Vitamin D. Obviously, supply of Vitamin D generally decreases during months that are cloudy or spent indoors. But unfortunately, “Vitamin -D Enriched’ products or vitamins simply do not carry the quality of bio-available Vitamin D that arrives in whole food sources.
Sockeye salmon and other types of fish are fantastic sources of this nutrient, and their high Omega-3 to Omega-6 ratios can help reduce levels of inflammatory cortisol throughout the body.
Such fats are also absolutely critical for brain function. We all know that the dreary and reminiscent months can trigger a less than chipper attitude, and keeping the brain properly supplied will go a long way to alleviating mental fog.
Saturate fats positively affect free testosterone, have been shown to help cells retain more Omega-3’s, and assist in conversion of fats into DHA which is optimal fuel for the brain. Of course, saturated fats have their con’s too. But if there was a time in the year to experiment with amounts and sources, it would be winter.
Ultimately winter is the season for experimentation. Everyone should try out different foods, eating schedules, and nutrient rations, to see if there’s anything to carry over into swimsuit season or competition prep.
If you’re looking for a deeper in-depth guide for maximizing your bodybuilding nutrition, make sure to sign up for Generation Iron Plus. The most detailed bodybuilding training and diet subscription guide with a massive archive of content and new courses uploaded every month.
Bodybuilding, Juicing & Why You Should Avoid Those Packaged Juices
Juicing is an easy way to get all those nutrients for your bodybuilding gains.
We all love juice but maybe don’t realize that juicing can be a game changer for our bodybuilding goals. Providing for a sweet treat without all the negative effects of a dessert, you can obtain tons of nutrients through juicing that allow you to simply thrive inside and out of the gym. While those popular juices are nice, they tend to be loaded with sugar and potential artificial ingredients. Even the ones that claim to be natural may not compare to a home pressed juice.
While juicing may take time, for you have to set up, prepare, and clean up, it is so worth the small hassle to give yourself a great outlet to pump you with those essential vitamins and minerals and whatever other nutrients are included. Juicing has gained popularity for what it can do for your health and wellness, but don’t neglect what this can also do for your bodybuilding gains.
Let’s take a look at juicing and see what makes this so great for bodybuilders. For those unfamiliar, we’ll set you up with everything to know so you get the most bang for your buck and can fully optimize these valuable nutrients we all so desperately want.
Juicing 101: Just Starting Out
Juicing is where you juice fruits and vegetables to separate out the pulp until you are left with pure juice. A juicer is not a blender to make smoothies but simply a way for you to organically juice your own beverage without any added elements. With so many recipes out there, ones exist for immunity, strength, weight loss, and energy so finding the right recipe for your bodybuilding gains is not out of the question (1).
Benefits Of Juicing
The benefits of juicing will allow you to see the best gains when looking towards those bodybuilding goals. By giving yourself the ability to better tackle any of those nutritional needs, juices will offer a delicious and nutritious way to see gains.
Benefits of juicing include:
Better nutrient absorption: By getting the fruit or vegetable into a liquid form, this will be easy to digest so you can absorb all those nutrients much better (2).
Many options for fruits and vegetables: There are so many options for you to juice when it comes to fruits and vegetables, each giving you different benefits.
Can be a good way to detox: Juicing is a nice way to detox after an illness, a long night out, or simply a recharge for yourself.
Will help in many ways: There are many recipes to try to help in many ways like weight loss, strength, energy, and immunity.
Bodybuilding & Juicing: How This Can Help Your Gains
For bodybuilders, juicing is an easy and convenient way to get all of these nutrients into your body. By working with important recipes for weight loss, immunity, strength, detox, and energy, you can start to tackle those issues that often plague us inside and out of the gym. As someone who is constantly seeking the best for their gains, looking to premium produce in juice form will offer the best benefits and the best results for all your bodybuilding goals.
On top of taking those valuable supplements, like multivitamins and super greens, you will better allow your body to absorb those nutrients that your body is often depleted of. An awesome way to boost nutrient intake, your body will thank you after a grueling workout.
Finding The Right Juicer
When looking for the right juicer, it is important to consider a number of factors. Making sure it is easy to clean, use, and store is important so it isn’t in your face and taking up valuable countertop space. Also, be sure that it will juice all kinds of fruits and vegetables so you are not limited with what you can do. Speed and how loud the machine is are important because this affects how well it juices and how annoying it will be for you. Of course, price matters and you want to make sure you get the right juicer at an affordable price.
Best Foods To Juice & Why
While there are many fruits and vegetables you can juice, we wanted to share some key ones and what they can do for your goals. Some of the best foods to juice include:
Kale: High in antioxidants, this also contains key vitamins and minerals to protect against free radicals and boost bodily functions (3).
Carrots: High in vitamin A, biotin, and potassium, carrots have a great nutrient profile and pair well with other vegetables.
Wheatgrass: Nutrient-dense and comes with 17 different amino acids, impressive considering these help with building protein (4).
Ginger: Great for inflammation and immunity, ginger can wake the body up, while also potentially helping with weight loss (5).
Why You Should Avoid Those Packaged Juices
We all know those tasty packaged juices we would put in our lunch boxes as kids. We can name all the brands no problem. But for those looking to increase their bodybuilding gains, avoiding those juices at all costs is a must. Given the amount of sugar included and what these can do to counteract those gains should make you want to avoid at all costs. By juicing your own juice and knowing exactly what to put in it, you can optimize your health and wellness, along with your bodybuilding gains.
Wrap Up
Juicing has many great benefits towards your bodybuilding goals and can be a game changer when it comes to pumping yourself with nutrients in an efficient way. While it does take time to clean up and actually make the juice, it is worth it as you seek the best gains. Check out some awesome juicers and give this a try, for you won’t be disappointed by the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Henning, S.; et al. (2017). “Health benefit of vegetable/fruit juice-based diet: Role of microbiome”. (source)
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Samec, D.; et al. (2019). “Kale (Brassica oleracea acephala) as a superfood: Review of the scientific evidence behind the statement”. (source)
Mujariya, R.; et al. (2012). “A study on wheat grass and its nutritional value”. (source)
Mashhadi, N.; et al. (2013). “Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence”. (source)
How Strict Should Your Holiday Diet Be To Keep On Gains
Enjoy the holidays and give yourself a break.
The holidays can be a stressful time for many and it usually centers around all that food and a so called holiday diet. You’ve worked hard all year and now its time to see friends and family, open gifts, and indulge in what is sure to be a worthwhile feast. But your holiday diet shouldn’t have to be as strict as you think and with the right approach, you can still enjoy all the tasty food around you without ruining your gains.
It may be hard. We won’t lie. But there are certain things to keep in mind and certain mindful eating practices that can help. And while we don’t want to make it seem like you can eat everything in sight, our bodies are pretty good at handling the occasional binge and working to counter act any negative effects associated with it.
So, your gains matter and we get that. But knowing the right way to handle the holidays and knowing just how strict your diet should be can be a game changer. That holiday diet can be intimidating, but it isn’t impossible to manage. Keep on your gains and give yourself the best chance at success with a well-thought out and well-designed holiday diet.
Things To Keep In Mind
Entering the holiday season, there are certain things to keep in mind. These are not set in stone solutions but they can greatly help you when it comes to counteracting some of the effects of that holiday diet which may affect your gains.
Protein
Eating plenty of protein will keep you full and limit some of that snacking you do, while also limiting your meal portion sizes. Protein is a great tool to give you a boost to nutrition and training (1) and there will most certainly be plenty at your holiday party. Don’t neglect this valuable macronutrient and use it to your advantage.
Hydration
Staying hydrated is key and this can work to really influence all your gains, as well as your overall health. Working to assist a number of bodily functions, while also aiding in that feeling of fullness, staying hydrated is absolutely key (2). Plus, with some alcohol in the mix, this is a smart choice for controlling the fate of your gains.
Exercise
What we mean by this isn’t a grueling workout in the gym. But it would be nice to go for a walk or a hike with family and friends to keep your body moving while also getting fresh air. While this might not be your traditional sense of exercise, it is still putting your body in motion to move.
Mindful Eating Strategies
Mindful eating is the idea that you can encourage a healthier relationship to food and enjoy the experience, as opposed to shoveling forkfuls of pie in your mouth. The point is to maintain control while also allowing yourself to enjoy the moment (3). Why this would work during these holiday meals is that with so many good dishes on the table, it can be easy to want to rush and eat as many plates as possible. But with mindful eating strategies, you can better prepare yourself to keep on gains.
Sit Down To Eat
It can be easy to want to just grab food on the go and walk around with a bowl of chips. If you try to make it a point to only eat when you are sitting, you can better control how much you actually eat and limit the potential for weight gain.
Schedule
We aren’t saying here that you need to plan your day for strict times when to eat, but plan to eat breakfast, lunch, and dinner and fill in the gaps if you start to get hungry.
Your Body Is Resilient
While this isn’t meant to say eat absolutely whatever is placed in front of you, it is important to know that your body is quite resilient and can handle the occasional binge fairly well. For those worried about short term effects, you will not see significant increases in fat mass or overall weight (4). Instead of storing those excess carbs, your body will shift and kickstart your metabolism to burn those incoming carbs, essentially just changing what is being used for fuel. As for your blood sugar levels, this and insulin production will remain unchanged (5).
Again, while this isn’t meant to give you the impression you can eat everything in sight, it should be comforting knowing your body is more resilient than we may give it credit for. When paired with a healthy diet and training routine year round, your body works hard to tackle days where you just want to eat and enjoy.
Enjoy The Holidays
With all of this said, the holidays are a time to enjoy with family and friends. You’ve worked hard all year and have pushed your body to the limit, but now its time settle down, enjoy some great food, and unwind. Push those thoughts of losing gains and failure away and just enjoy the time you have with those around you.
Wrap Up
That holiday diet can be tough, but it is possible to get through it without losing gains. Focusing on certain things while also working with mindful eating strategies can greatly influence all of those gains. Even though it can be easy to get caught up on the gains train, sometimes you need to hop off so you can enjoy the time you have with family and friends and can better enjoy life’s moments. Your strict holiday diet doesn’t have to be so strict, for you can enjoy the holidays and see great gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Popkin, B.; et al. (2011). “Water, Hydration and Health”. (source)
Dunn, C.; et al. (2018). “Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain”. (source)
Hengist, Aaron; Edinburgh, Robert M.; Davies, Russell G.; Walhin, Jean Philippe (2020). “Physiological responses to maximal eating in men.” (source)
Hengist, Aaron; Betts, James; Edinburgh, Rob (2020). “Here’s how to body reacts to one-off overeating-new research”. (source)
The Power Of Eggs To Beef Up Your Bodybuilding Gains
Eggs have the ability to really beef up your bodybuilding gains for serious growth.
We all love those foods to eat at any time of day and eggs are exactly what we need. Perfect for a breakfast feast, midday addition to a sandwich, or a lazy breakfast for dinner set-up, eggs can be that secret weapon to eat whenever you feel you need to. For bodybuilders, eggs have been kept in their back pocket as a key source of protein and easy way to see gains. We’ve all seen those movies where our favorite athletes and characters chug down a dozen raw eggs. While we aren’t telling you to do that, we do still find the value in eggs.
Protein is vital for growth and as the building block of all muscle, having a protein source you can rely on is huge. Eggs are that source and since they can be eaten at any point in the day, the right approach to a good egg-oriented meal can be exactly what you want and need.
Let’s take a look at eggs and see just what makes this food such a vital source of protein. For years, bodybuilders have preached of the importance of eggs and it is no wonder why. Knowing what eggs can do for you can make or break your gains and offer you the best when it comes to a quality meal any time of the day.
Key Source Of Protein
As previously mentioned, eggs serve as a great source of protein and can be a game changer for your gains. A large egg can have about 6 grams of protein included, so if you have a 4-egg omelet, you already pump yourself with 24 grams of protein. For comparison, that is roughly about a scoop of protein powder. But the benefit to this source of protein is that it is whole food and can be mixed well with things like cheese, other meats, and veggies to make an already awesome meal.
Benefits Of Eggs
The benefits around eggs will make you want to include even more in your diet. The right approach to a well-structured meal plan can make or break your gains and give you the best chance at seeing success.
Benefits of eggs include:
Highly nutritious: Eggs contain a host of nutrients that are great for not just training and recovery, but also your overall health.
High-quality protein source: A top tier source of protein, this will work to keep you full, aid in weight loss and management, boost muscle growth, and enhance overall recovery.
Good source of omega-3’s: These will give you the best chance at receiving all those vital benefits of omega-3’s to aid in health and wellness.
Improve good cholesterol levels: Can help increase HDL levels to assist with better cholesterol.
Contains choline: Choline is an important nutrient to help with cell functioning as well as a host of other important bodily functions.
Versatile food: Eggs can be cooked and eaten by themselves or with other foods making these convenient and versatile for whatever your needs may be.
Eggs & Bodybuilding
For you as a bodybuilder, you need the best in terms of nutrients. Your foods should reflect how you want to feel and having the best balance of macronutrients, on top of all the other important nutrients, you can better prepare yourself for only the best gains. Eggs can do just that and for bodybuilders, they are an easy way to ensure gains without breaking the bank and causing too much headache to prepare.
Bodybuilding can get expensive, with only the highest quality foods in your fridge and top tier products on your supplements shelf. With a cheaper and more versatile food like eggs, it makes sense why they are a staple in any bodybuilders diet, no matter how successful. A premier source of protein will ensure you see that growth you want most and can give you the best in terms of recovery and weight management so you look at shredded as possible come competition time. Eggs hold a certain power of athletes and given their ability to aid in all things training, performance, and health related, there’s really no question as to why.
Best Ways To Eat Eggs
Everybody has their own way of making and eating eggs, but the nice part about them is you can eat them alone or mix with whatever you want. Scrambled, sunny-side, hard-boiled, the options are endless. But for those bodybuilders looking for a nice lunch-time meal, an egg sandwich post-workout won’t steer you wrong. By adding other foods to your meal, you can ensure you stay full while getting the best benefits possible for your bodybuilding gains.
Other Key Protein Supplements
Along with eggs, making sure you have enough protein in your body is absolutely key in giving you the best gains possible. Protein powders are a great way to ensure you get adequate amounts of protein post-workout to offer the best for muscle growth, recovery, and weight loss and management. For that key overnight repair, looking into casein proteins can greatly affect what kind of gains you see. And for those on a busy schedule, meal replacements can be a nice alternative to your on the go needs.
Wrap Up
Eggs have the ability to work wonders for your gains and can provide for a host of benefits to aid in your training, performance, and results, as well as your overall health and wellness. The right approach to a well-structure nutrition plan can include these in any meal as these are a great source of protein for all your needs. While there are plenty of other great sources of protein out there, eggs are versatile and convenient and can be a game changer for all your gains. For those bodybuilders out there, don’t neglect what eggs can do and really work to give yourself the best chance at success.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Harvard T.H. Chan School of Public Health. “Protein”. (source)
Shakoor, H.; et al. (2020). “Development of omega-3 rich eggs through dietary flaxseed and bio-evaluation in metabolic syndrome”. (source)
Kuang, H.; et al. (2018). “The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis”. (source)
Antioxidants & Bodybuilding: Why They Matter & How They Can Help
How can antioxidants work for your bodybuilding gains?
We’ve all heard the word before; antioxidants. We know they are good for us and can help us when it comes to things like immunity, inflammation, and just aid in our overall health, but do we really know what they are? What they do? Why they matter?
Sometimes in the health and fitness world, these big words get tossed around and we go along with it because, well, why wouldn’t we? If we know they will help us, then who cares what it means. With so many companies claiming their products contain antioxidants, and maybe they actually do, it is way easier to take in these nutrients than we may think. So, are antioxidants some magic pill to give you super human health and gains? Not exactly. But what they can do is really impact your gains for the better so you continue to see the gains you are working for.
Let’s dive right into antioxidants and see what makes these so great. From what they are, the benefits of them, and how they can affect your bodybuilding goals, we’ll also work to include where to get them from so you can be sure they make their way into your diet.
What Are Antioxidants?
Antioxidants help keep free radicals in check. They are molecules found in certain foods like fruits, vegetables, and include vitamins we all know like vitamin C. But in order to understand why antioxidants matter, we should jump into what free radicals are, which will give us a much better understanding of how antioxidants operate (1).
Free Radicals
Free radicals are always being formed in your body during things like digestion, hard exercise, smoking, just to name a few. On their own, they aren’t exactly bad, for they are natural byproducts of certain processes. However, when they are produced in excess, things can get ugly.
These free radicals are highly reactive and can attach to normal cells and damage them. But if you maintain a good balance between antioxidants and free radicals, your body can manage. When this balance gets thrown out of whack, and free radicals take over, it can lead to oxidative stress. Oxidative stress can eventually lead to cell and tissue damage, which as athletes who take their bodies seriously, you just don’t want and certainly don’t need (2).
Quick Recap
To prevent oxidative stress and other negative effects to bodily functions, a balance of antioxidants to free radicals must exist. If that balance is thrown out of whack, free radicals can take over and start to wreak havoc on your body. But, with help from those antioxidant rich foods and supplements, you can balance this back out and get back on track.
Benefits Of Them
The benefits of antioxidants go more than just fighting off free radicals. Knowing what these can do for you may encourage you to seek more of them out so you see those gains you want most.
Benefits of antioxidants include:
Balance out free radicals: As said above, having a balance of antioxidants to free radicals can reduce oxidative stress and keep you running as efficiently as possible.
Certain properties for your body: Antioxidants have properties that can help a host of body parts. For example, flavonoids, which can protect blood vessels and prevent inflammation, are beneficial for your heart health.
Immunity: They can work to help boost immunity so you stay healthy and grinding in the gym for much longer (3).
Skin health: Can help prevent aging and assist with skin health to counteract damage from UV light (4).
Fight inflammation: Work to reduce stress and fight off any inflammation and soreness that keeps you from doing the things you love.
Antioxidants & Bodybuilding
When it comes to antioxidants and bodybuilding, these compounds can greatly affect our gains. By working for a host of benefits that aid in our bodily functions, as athletes who are constantly grinding inside and out of the gym, having the right things helping us can make all the difference. To start, their ability to counteract free radicals to fight oxidative stress is huge, for that can help keep our workouts goings strong and give us the best chance to recover and continue to see gains without losing anything.
On top of all this, the added benefits above like immunity, fighting inflammation, and helping certain body parts all plays into our overall health and wellness. Through hard training, strict diets, and the constant stress on our bodies, we push ourselves to the max. Antioxidants will fight for us and give us the best chance at continuing to see those valuable gains we want most.
Where To Get Antioxidants From
Now we know how valuable antioxidants are, but where can we find them? Lucky for us, they are in foods we eat every day and knowing what foods they are can allow us to tailor our diet to include these foods on a regular basis (5).
Foods With Antioxidants
Blueberries
Dark Chocolate
Pecans
Strawberries
Beans
Spinach
Beets
Kale
Cranberries
Antioxidant Vitamins & Minerals
Vitamin A
Vitamin C
Vitamin E
Selenium
Copper
Zinc
Best Supplements To Boost Your Health
While getting these nutrients through whole foods is imperative, sometimes we miss those vital nutrients and need to supplement. Thankfully, companies have put a priority on creating health and wellness supplements that can greatly affect our overall health. For those looking to get the most out of their supplements, definitely consider a multivitamin, omega-3 supplement, and super greens supplement, for these will pump you with those essential vitamins and minerals so you stay as healthy as possible.
Wrap Up
Now we know what antioxidants finally are. How they work can greatly benefit your gains and as someone who constantly puts their body through stress, it is important to prioritize your health first. Put an emphasis on placing antioxidants into your body and really give yourself the best chance at success.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Harvard Medical School (2019). “Understanding antioxidants”. (source)
Pham-Huy, L.; et al. (2008). “Free Radicals, Antioxidants in Disease and Health”. (source)
Bendich, A. (1993). “Physiological role of antioxidants in the immune system”. (source)
Nguyen, G.; et al. (2012). “Systemic antioxidants and skin health”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
The Velocity Diet: Is It Worth It For Bodybuilding Goals?
This low calorie, high protein diet is a game changer for physique, but is it worth it?
We all look towards our nutrition and dietary routine when looking to make those changes to our physique. While working out and lifting big does enhance our muscle growth, what happens in the kitchen is first and foremost when looking towards our bodybuilding goals.
We know what to eat, we know how to eat it, and we know great supplements to pair with our workouts to enhance not only gains, but other aspects of our health and performance as well. With so many diets and “lifestyles” to adopt, it can hard to choose one. Each claims to be the best and it leaves us wondering just what it is we need to do to get that shredded aesthetic we desperately seek.
The velocity diet is one of those diets that seems like the missing link, the key we’ve all been looking for. Also known as the V-diet, this is a rapid transformation for those gains to shine and our physique to really pop.
Before starting any diet, it is important to know the drawbacks that something like this can cause. While we all know the pros, the cons are equally as important before embarking on some grueling diet. And the velocity diet certainly is by no means easy.
Let’s take a look at the velocity diet and see what this can do for your bodybuilding goals. It claims to be the silver bullet we all seek, but whether or not its worth it for your bodybuilding goals is something worth exploring. After all, we do want the best for our bodies when it comes to the overall package.
What Is The Velocity Diet?
The velocity diet is a way to get a shredded, lean body in only a number of days. It is a rapid transformation of your body composition and is for those willing to commit to 28 days of a low calorie, high protein diet. With the discipline and strict mindset required, it should be said that this diet can help control your habits as you lose fat and start to see that lean muscle grow.
Being high in protein, the diet consists of a lot of shakes, taken from high-quality protein supplements. Since these supplements have carbs, fats, and other essentials ingredients included, you are not totally sacrificing everything, but this diet is by no means for those who cave easily (1).
What’s Included In The Diet
If you choose to embark on the velocity diet, be aware that you will only have one solid meal a week. It will be protein based with your meat of choice and may contain some good carbs, fruits, and vegetables. Other than that, you are drinking protein shakes. Lots of them. While losing roughly 1-2 pounds per week is the healthy amount to lose, a diet that exceeds more than 2 pounds can have serious effects on your body for not getting enough of these essentials can really start to hurt your gains, especially for those of us bodybuilders (2).
Advantages To The Velocity Diet
Fast Results
With this diet, if you hold to it strictly, you will find those results you want will come very fast. The key with this would be to keep it as best you can. Since you do exercise on this diet as well, that also contributes to the speed at which these results occur.
Potentially Preserve Muscle Mass
This is a potential because while you are consuming high amounts of protein and lifting, you also miss out on other essentials that can help with preserving muscle mass. Protein does serve as the building block for all muscle, but with such a restrictive diet, it can be hard to tell just how much muscle is actually preserved.
Fast Meals & Convenience
Since most of, if not all, your meals are shakes, the prep time is minimal. This allows for a fast on the go option to bring with you wherever and requires no prep or clean-up for a very convenient option.
Disadvantages To The V-Diet
Losing Out On Essential Nutrients
With such a restrictive diet, this low calorie, high protein option may limit the amount of essentials that your body gets. While taking a multivitamin and other supplements is a good idea when on this diet, it isn’t the same as getting those nutrients from whole foods.
Extremely Limiting
Based off everything said already, this diet is extremely limiting and your chances to eat whole foods is virtually not an option. A good home-cooked meal should not be underestimated and while you may see fast results, you would have to weigh out just how worth it this diet is.
Does Not Provide Long-Lasting Results
This diet is difficult to keep up and the sustainability is just not there. You will have to be strict and very disciplined with yourself when it comes to this diet and that can be challenging for anyone. As you continue to lift, your body will need those essential nutrients and aside from the external physical benefits of a lean body, the daily functions your body needs to thrive will start to suffer (3).
Wrap Up
When it comes to the velocity diet, your bodybuilding goals may be achieved, albeit for a short while. This diet does have the ability to lean you out so you see a great physique, but you’ll find this to be very limiting and not sustainable. For bodybuilders looking for career longevity and for those serious about competing, getting a body fast may not cut it against the best in the world.
For that, you need a solid nutritional plan, strict workout schedule, and clean supplements. A get lean fast diet will work to get that beach body ready quickly, but keeping that weight off will prove to be challenging. You are better off finding a safer, more long-lasting way to keep this weight off, one where you can still see that shredded physique and be confident in it.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Barrows, K.; Snook, J. T. (1987). “Effect of a high-protein, very-low-calorie diet on body composition and anthropometric parameter of obese middle-aged women”. (source)
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Weigle, David S.; Breen, Patricia A.; Matthys, Colleen C.; Callahan, Holly S.; et al. (2005). “A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurinal plasma leptin and ghrelin concentrations”. (source)
Best Ways To Track Macros Entering The Holiday Season
When looking to enjoy the holidays while still keeping an eye on what you eat, here are some ways to track your macros in order to not let your gains slip.
With the holiday season fast approaching, it is important for us to take a look back at the year we had and see all of that hard work and progress paid off. Sure you may have hit some bumps along the way, overindulged here and there, but you made the conscious effort to keep plugging away at your bodybuilding goals in order to see those gains you desire most come to fruition. Now with family events and reconnecting with old friends, some of those old habits you thought you kicked may creep back in. But don’t fear, there is a way to still keep your progress without sacrificing any of your gains.
Counting your macros and keeping track of what you eat can really help you keep off some unwanted weight this holiday season. You don’t have to be super strict with this and count every single detail, although you can if you want to, but it is a good idea to at least have a gauge of where you’re at, especially after all of that progress you worked for. Setting certain calorie or macros goals for yourself is one sure way to make sure you hit your goals.
The benefits of tracking your macros are great and will of course help physically, but also mentally, giving you confidence to know your routine is starting to work for you. By promoting weight loss and improving your diet quality, you are setting yourself up for whatever comes next by choosing more healthy, more sustainable foods to increase exercise performance and those big lifts. Helping you stay organized and on track is just one way to offer structure to our otherwise busy lives, but structure that can transfer over to other aspects of our lives since our diet encourages a better lifestyle overall.
What Are Macros?
Macros, short for macronutrients, are three basic aspects of every diet and include the “big three” groups of foods being protein, carbs, and fat. These are considered macronutrients because they are needed in large quantities, as opposed to micronutrients which our bodies can run on little of them. The highest percentage of each is how the food is classified (1). For example, if chicken has roughly 20g of protein, 1-2 grams of fat, and 0g carbs, then it is classified as a protein source. Each has their own unique role and function in our bodies and should be taken seriously when we consume them.
Quick Breakdown Of Macros
Protein
The building blocks of the cell, protein is pivotal in the role of muscle building and maintenance, recovery, and appetite control. A necessary component of muscle growth (2), protein must be present to see those big gains come to fruition. Consisting of 20 amino acids, there are nine that are essential meaning they have to be consumed by food, so getting adequate amounts of protein for your body is key.
Carbs
Carbs are the body’s main source of energy and are necessary for your brain to fire on all cylinders. Carbs are made from starch, fiber, and sugar which your body breaks down into glucose which can then be used as energy to power any grueling workouts or just get you through the day (3).
Fat
Fats are vital for brain development and assist in hormone production as well as the bioavailability of fat soluble vitamins (4). Requiring more energy to burn, fats aid in body temperature control but also can increase the feeling of fullness to keep you from snacking on unwanted calories.
Best Ways To Track
Figure Out Macro Ratio And Calorie Count
To figure out the amount of calories you need to consume, it is vital to determine your resting energy expenditure and your non-resting energy expenditure. It is also important for you to accurately gauge your output level when it comes to exercise so you know how many calories are leaving your body by working out, on top of what you burn naturally. Depending on your diet, when you go to break down your macro ratio, figure out what works best for you. If you are seeking to build muscle, you will definitely want more protein. For someone on a ketogenic diet, more fat and fewer carbs will be sought after.
Start Tracking
With so many apps out there to help you track, it shouldn’t be too difficult to find one that works great for you. If going the hand-written route is more your speed, then grab a journal and start writing. It is really all a personal preference, as long as it is accessible to you, then you will be well on your way to successfully tracking your macros.
Look Into A Food Scale
A food scale can be a great tool to help you determine the weight of foods that don’t have a nutrition label or some identifying feature so you can accurately continue to track them. Inexpensive, small, and convenient, these are great to keep in your kitchen drawer.
Keep Yourself Accountable
It can be so challenging to want to snack and drink and munch away on that great holiday food, but keep yourself accountable and don’t let any distraction ruin your goals. Remember what got you to where you are and keep that hard work and determination in mind when you look at the dessert table. You can enjoy those sweet treats, but only in moderation, in order to keep your bodybuilding goals alive and well.
Wrap Up
The holiday season can be a blast, reuniting with family and friends, especially after this roller coaster of a year we’ve had. With so many temptations creeping up on us, it is important we hold onto our goals as best we can so as to not ruin all that hard work we’ve done throughout the year. Counting our macros can be helpful in keeping us on track while still enjoying this much valued time with those we love.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Vergnaud, Anne-Claire; Norat, Teresa; Mouw, Traci; Romaguera, Dora, et al. (2013). “Macronutrient Composition of the Diet and Prospective Weight Change in Participants of the EPIC-PANACEA Study”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Milner, John A.; Allison, Richard G. (1999). “The Role of Dietary Fat in Child Nutrition and Development: Summary of an ASNS Workshop”. (source)
Should You Take A Weight Gainer Before And After A Workout?
Weight gainers can pack on mass but how often should you use it?
You may have heard of a weight gainer, and unlike many supplements, are not sure if you can take a weight gainer before and after a workout. Our supplement shelves are filled with so many supplements, sometimes we lose track of when to take what. Between protein powders, creatine, BCAAs, and a now a weight gainer, it can seem like a lot. But a weight gainer should really be used sparingly as this is one of those supplements that can be easily abused. With so many calories and the extreme amounts of macronutrients, taking a weight gainer too much can lead to unwanted weight gain, not the real bulking you are looking for.
Knowing exactly what comes in your weight gainer can make or break these gains as well for you want to be sure you are getting the best in terms of ingredients. Plus, ensuring there are digestive enzymes is vital for a supplement this loaded may be hard to digest. For the most efficient progress, fiber and these enzymes are key.
Let’s take a look at weight gainers and see when its best to take. Taking a weight gainer before and after a workout may be too much and you don’t want to neglect whole foods, but we’ll explore this thoroughly so you leave with an answer on what is best to do.
What Is A Weight Gainer?
Weight gainers, often times seen as mass gainers, are a supplement packed with protein, carbs, and fat designed to increase your muscle mass, put on healthy weight, and really boost overall size (1). For those bodybuilders in the offseason, those powerlifters looking for the best results, or those everyday folks seeing how big they can get, weight gainers have the ability to pump you with high amounts of protein and carbs for all those bulking needs. The nice part is that many of them contain digestive enzymes so you can actually digest and absorb these nutrients for more efficiently.
Benefits Of A Weight Gainer
The benefits of a weight gainer can be great for your bulking needs and for those serious about putting on strength, size, and mass, a weight gainer can make a difference.
Benefits of weight gainers include:
Pack on healthy weight by taking in all of the valuable ingredients the supplement has to offer.
Increase strength, size, and mass as a result of the amount of protein and carbs included (2).
Reach caloric intake for those struggling to hit a high number with whole foods (3).
Fiber and digestive enzymes so you can digest and absorb these nutrients without stomach discomfort.
Convenient bulking for those who want an easy supplement with tons of benefits.
Taking It Before A Workout
For those wanting to take a weight gainer before a workout, you can, but know this supplement is incredibly thick and filling and may not be the absolute best thing to take right before a workout. If you do, it is best to give yourself ample time to let this shake digest all the way so you not only don’t puke in your workouts, but also actually digest and retain these nutrients. While the thought of taking a weight gainer before a workout is understood and makes some sense, really think about if you want something like that in your stomach before you dive into your grueling training session. You might be better off with whole foods and getting those nutrients the natural way.
Taking It After A Workout
Taking a weight gainer after a workout makes more sense than before because your muscles are depleted, your body is exhausted, and it just needs a load of nutrients to feel restored. Plus, for those wanting to bulk, this is the perfect time to do so for your body will need those nutrients right away and will eat them up. This would be like taking a protein powder just with way more carbs and way more protein (4). So, if you want to take a mass gainer around your workout, after seems to be best.
Before & After?
It certainly seems that taking a weight gainer before and after a workout would be way too much. At that point, you wouldn’t really need to take it before and are better off getting those nutrients from whole foods. Plus, it will sit in your stomach and you will feel terribly full, most definitely hindering your workout. After does make a lot more sense given that this is the prime time for those muscles to eat and take in those vital nutrients for recovery and repair, while also bulking up in size. It seems that taking a weight gainer before and after is overkill and may hurt you in the long run with just too many calories and macronutrients so prioritize one time in the day to take it and make it a part of your regular bulking schedule.
Other Supplements To Consider For Gains
Along with a weight gainer to seriously boost your gains, knowing what other supplements are out there can be a game changer for your goals. Let’s start with a protein powder for this will pump you with protein for increased growth, enhanced recovery, and a better ability to lose and manage weight. Creatine can increase strength and size and replenish those lost stores while casein protein is what you need for that overnight repair. When it comes down to it, a weight gainer is a great to use for those building up size and mass, but other supplements do exist so use them as well.
Wrap Up
Taking a weight gainer before and after a workout isn’t the right move. With so many other supplements out there to help, it just doesn’t make sense to pump yourself with a weight gainer twice a day. Look into what your goals are, what supplements can help get you there, and what you need to succeed in the long run for serious gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Houston, M. E. (1999). “Gaining weight: the scientific basis of increasing skeletal muscle mass”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Stark, M.; et al. (2012). “Protein timing and its effect on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Your Guide To Healthy Fats & What To Avoid For Gains
Know what to look for and what to avoid when it comes to fat.
Fats are funny. We want to talk about them, but at the same time we don’t. It seems almost like a taboo subject. And for those of us looking to boost our gains, fats seem to just not be an option for us in our diet. But we need them and what a terrible disservice it would be to neglect them. Myths around fats circulate leaving us with doubt and uncertainty about the real truth surrounding this valuable macronutrient. But the truth is, we need it.
Like anything, fats are good to have in moderation. While there are some fats to include and make sure are in your diet, there are those fats to avoid and definitely not partake in, or at least only on rare occasion. With fats being essential for a host of bodily functions, we must not neglect fats and work to include them in our diet where they are necessary.
Let’s take a look at this guide to fats, and in particular healthy fats, so we know what to eat and what to avoid. On top of that, we will have the tools to better structure our diets to include this macronutrient that can do so much for our bodies.
Benefits Of Fat
Fats work to support our body and body systems to keep them operating at a high level. A great source of energy, fats can keep us moving throughout the day to include work, personal time, and of course, that vital workout.
With fat being our friend, the benefits of fats include:
Provide energy: Although it may take a while in your body, fat can be converted into energy to give you that boost for your workout and everyday life.
Support brain function: Fats can increase the production and release of neurotransmitters to better support your brain function (1).
Better nutrient absorption: An essential part of absorption, fats can ensure you get all those nutrients into your body to be used effectively (2).
Regulates body temperature and appetite: Fats can keep you full for longer and allow your body to find the right temperature to thrive at.
Protects organs and creates cells: Can provide a physical cushion for protection of our organs and has properties to create cells we need.
Fats To Include In Your Diet
Saturated Fats
Saturated fats include things like organic oils and pasture-raised animal meat, as well as butter, cream, and cheese. With saturated fat being one of those victims of the fat myths, over time people have begun to realize that saturated fat may not be as bad for your cholesterol as originally thought. Plus, the quality of meat is higher, as well as those dairy products so if the source if reputable, then there should be no issues (3).
Polyunsaturated Fats
Including things like fatty fish, polyunsaturated fats are a great fat to include and serve as a home to omega-3 and omega-6 fatty acids. They can reduce LDL cholesterol levels and improve the overall profile to keep you more safe (4).
Monounsaturated Fats
Monounsaturated fats include things like nuts and seeds and can improve cardiovascular risks like blood pressure and cholesterol, can help with insulin sensitivity, and may reduce inflammation. Along with polyunsaturated fat, these two round out the unsaturated fat family to work for our benefit.
Fat To Avoid In Your Diet
Artificial Trans Fat
Trans fat is made through a manufacturing process where hydrogen is added to vegetable oil which converts that liquid into a solid when at room temperature. Something to absolutely avoid if possible, trans fat can raise your LDL levels, putting you at risk of potential health issues. Unfortunately, trans fat is in those foods we love to eat, but finding ways to avoid eating them and switching to an alternative will serve you in the long run (5).
With a strict approach to avoiding them, if you take some of these steps, you may find it easier. Look to change your diet to reflect low-processed whole foods and when looking for your cooking oil, stick to those vegetable ones. For nutrition labels, looking for the amount of trans fat will give you the right guidance as to if the product is worth it or not.
Best Supplements To Include When Looking At Fat
Your supplements should reflect those goals of yours and when looking at fat, it is important to know which supplements will and will not work for you. Let’s start with protein powders and consider that for those looking for zero fat options, a whey isolate may be the way to go. However, the fat in these protein powders isn’t going to ruin your gains and if you are someone looking to bulk and are fine taking in some fats, then a whey concentrate or a plant-based powder may be right for you.
Another supplement to consider is a meal replacement. For those struggling to get whole food meals into their diet, perhaps because of an on-the-go schedule, a meal replacement can assist with this. Although high in all of the macronutrients, you are replacing a meal so it is something to keep in mind. And for those looking to optimize their health and wellness, an omega-3 supplement can improve your physical and mental health with all the benefits of a fatty acid supplement.
Wrap Up
Fats are important and for so long certain myths surrounding fats has made us think twice about using them. But when it comes down to it, our bodies rely on fats for many vital bodily functions and neglecting them would be a terrible disservice. When looking to get the right amount of fats in your diet, and the right kind of fats, consider all options and dive into those foods you enjoy most for you will find a good approach so you see gains and optimize your overall health. Don’t let the fatty myths limit your overall gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Marshall University Joan C. Edwards School of Medicine (2021). “Fat cells found to play a central role in cognitive decline and neurodegeneration”. (source)
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Astrup, A.; et al. (2020). “Saturated Fat and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review”. (source)
Harvard Medical School (2019). “The truth about fats: the good, the bad, and the in-between”. (source)
Dhaka, V.; et al. (2011). “Trans fats- sources, health risks and alternative approach – A review”. (source)