Tag: Nutrition
A Deep Dive Into Pre-Workout Ingredients & Why They Matter
The right ingredients can make or break your pre-workout supplement.
Pre-workouts and pre-workout ingredients have long been talked about. As a supplement, pre-workouts can elevate our energy levels, give us serious boosts to push through fatigue, and provide for serious muscle pumps so we get the most out of our lifts. But finding the right pre-workout products can be difficult and ultimately, so many supplements are full of nonsense ingredients. Premium products are what you deserve and if you know what to look for, then you are on your way to serious gains.
Let’s jump into this and talk pre-workouts. A product is all about the ingredients inside and each supplement has its own formula that separates it from the next. For you, knowing what you are taking is imperative, for while your gains matter, so too does your overall health.
Let’s Talk Pre-Workouts
We’ve all probably heard of pre-workout supplements and what they can do for us. Our busy schedules sometimes require us to find that energy somehow and while some of us can drink a cup of coffee and be fine, others like the added ingredients of this supplement to assist with their gains. Of course, the question of money and necessity come into play, but for those who feel a pre-workout is helpful, they reap the rewards that come with it.
What you will get out of a pre-workout supplement is increased energy and focus as a result of certain ingredients, like caffeine. This will get you moving and give you energy to tackle any challenge. A good pre-workout will also work to reduce fatigue to keep you going through any workout, offer muscle pumps by increasing blood flow for a real increase in strength and size, and enhance recovery to promote more efficient growth and faster turn around time (1,2).
While pre-workouts on the whole are safe to take, it is important to know that the ingredients in your formula dictate how safe and effective it will be. Don’t let a company put some nonsense ingredients in your product just so it can sell. Really push to have the best, most premium products on your shelf. For those sensitive to caffeine, pre- workouts may come with unwanted side effects so that is something to aware of. Thankfully, stimulant-free pre-workouts exist so you can get the same benefits, if not better.
Check out our Best Pre-Workout Supplements list here!
Key Pre-Workout Ingredients To Look For
When it comes to ingredients, you deserve to have the best quality in the formula. Plus, companies should fully disclose what ingredients are in the product and how much of each ingredient the supplement contains.
Let’s take a look at some key ingredients to look for in a pre- workout supplement.
Caffeine Anhydrous: Caffeine will work to elevate energy and increase focus and reaction time. That pre-workout urge you feel to get moving is most likely the result of the caffeine and how it affects you. It will also work to increase your metabolism as well (3).
Creatine: Creatine is great for increasing strength and size and helping to restore those ATP levels to keep you going in those grueling workouts. It also has properties to assist cognitive functioning (4).
BCAAs: The three BCAAs, being leucine, isoleucine, and valine, are perfect for pushing through fatigue, delaying soreness for more efficient workouts, and aiding in muscle growth for the best gains (5).
Beta-Alanine: Beta-alanine can help boost athletic performance, delay fatigue and really reduce lactic acid in your muscle for less soreness, and aid in muscle building.
L-Citrulline: L-citrulline is great for increasing exercise capacity and athletic performance, as well as reducing fatigue and post-workout soreness.
Betaine Anhydrous: Betaine is useful for building strength and peak power output, but also for those looking to change their body composition around for that desired physique (6).
L-Theanine: L-theanine is good for mental assistance and can ease stress and anxiety while taking away the jitters of caffeine. So, you get the energy without the dreaded crashes (7).
L-Tyrosine: L-tyrosine also acts a stress reliever and can improve memory and cognitive functioning for better alertness and workouts (8).
Green Tea Extract: Green tea extract is another source of caffeine, so in turn energy. It will also boost your metabolism for added weight loss benefits and give you a nice boost to carry you through any workout.
Best Pre-Workout Supplements For A Pre-Workout Boost
Now that you know exactly what to look for in a pre-workout, and you know the key ingredients to make sure are on the label, knowing what pre-workout supplements are out there can greatly affect the quality of your product. Some companies just pump out quantity over quality. However, with our Best Pre-Workout Supplements top review, we’ve narrowed a list of the best pre-workouts to make this choice a little easier for you.
On this list, you will find reputable and popular brands like Cellucor, Transparent Labs, Enhanced Labs, and Kaged Muscle. But newer companies have come to the fold and have really made a dent in the supplements game. Brands like National Bodybuilding Co., Pre Lab Pro, and Cira Nutrition are definitely worth checking out. This list will have everything you need to find the best product for you.
Check out our Best Pre-Workout Supplements list here!
Wrap Up
Pre-workout supplements have the ability to really elevate your performance and take it to the next level. It is important, however, to take note of the formula and make sure your pre-workout ingredients are quality and made with you in mind. Don’t settle for a brand that pumps out quantity over quality and really put an emphasis on you, your body, and your gains. The right pre-workout supplement will work wonders for you and can take your bodybuilding and fitness goals to new levels. Be in charge of your training and overall health and only use the best pre-workout supplements around.
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
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Cholewa, J.; et al. (2013). “Effects of betaine on body composition, performance, and homocysteine thiolactone”. (source)
Nobre, A.; et al. (2008). “L-theanine, a natural constituent in tea, and its effect on mental state”. (source)
Coull, N.; et al. (2016). “Tyrosine Ingestion and Its Effects on Cognitive and Physical Performance in the Heat”. (source)
Best Holiday Gifts To Buy A Bodybuilder This Season
These gift ideas are great for any bodybuilder looking to improve!
Finding the best holiday gifts for our loved ones can ironically be quite challenging. We at Generation Iron put together a wish list of great gift ideas to give that bodybuilder friend or family member something to use to improve in their quest for performance and physique.
We all could use these gift ideas to really boost our health and performance, or just look good doing so. From equipment, to supplements, entertainment, and apparel, you will find everything you need for that special bodybuilder of yours to provide them with the perfect gift. Reviewed by our team and put together for your benefit, we made sure to give you the best list to make your bodybuilder smile.
Check out these best holiday gift ideas below and feel free to explore what else we offer to really make that gift great. You won’t be disappointed with the result!
Supplements
Enhanced SLIN
Enhanced SLIN is a great supplement designed to take carbs and turn them into muscle. Using a unique insulin mimetic, this shuttles carbs into your muscles instead of being stored as fat.
Enhanced Labs SLIN is designed to put carbs into muscle. A unique insulin mimetic that shuttles carbs into your muscles instead of being stored as fat, this supplement is perfect for optimizing insulin to work for your benefit. Insulin resistance can be brutal towards our health, muscle growth, and fat loss and SLIN works to eliminate the negative effects and works to your benefit to get that desired physique we all work for. With science backed ingredients, this versatile and popular supplement can work wonders for your bodybuilding goals.
Price: $34.99
Check out our individual review for Enhanced Labs SLIN here!
Cellucor C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor C4 Ultimate is a great pre-workout supplement designed to help you see results and achieve peak performance so all your goals are met. This supplement will work to deliver serious energy, provide powerful pumps, enhance better muscular endurance, and offer extreme focus so you see huge gains and reach peak performance. Clinically studied ingredients are mixed into a cutting-edge formula to only give you the best when it comes success.
Price: $23.99
Check out our individual review for Cellucor C4 Ultimate here!
Enhanced Labs Whey Protein Isolate
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high-quality whey is perfect for your muscle building and recovery goals.
Price: $64.99
Check out our individual review for Enhanced Labs Whey Protein Isolate here!
Performance Lab NutriGenesis Multi For Men
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
This ultramodern multivitamin from Performance Lab contains more than 17 daily vitamins and minerals and is geared towards the specific needs of men. It is great for bioavailability because of whole-food cofactors that provide optimal absorption. Containing vitamins A, C, E, and K, along with biotin, calcium, iron, zinc, and potassium, this multivitamin will work for digestive comfort, support vitality, and promote solid overall health.
Price: $29.25
Check out our individual review for Performance Lab NutriGenesis Multi for Men here.
Enhanced Anabolic IV
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. BCAAs will promote protein synthesis and the added EAAs will actually build the tissue on top, adding strength and size. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance.
Price: $54.99
Check out our individual review for Enhanced Labs Anabolic IV here.
Transparent Labs PhysiqueSeries Fat Burner
Code GENIRON10 For 10% Off
Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Transparent Labs Fat Burner is a great fat burner supplement to expedite weight loss by allowing you to shed fat, maintain muscle, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. This company works to provide total transparency with a 100% honest label so you know exactly what you are getting.
Price: $49.00
Check out our individual review for Transparent Labs PhysiqueSeries Fat Burner here!
Equipment
Harbinger 4-Inch Nylon Weightlifting Belt
Harbinger 4-Inch Nylon Weightlifting Belt is a great belt for supporting your lower back during those heavier lifts. Thick and flexible nylon is matched by quality and durability for ensured longevity.
A good quality weightlifting belt will provide for increased support and stabilization to improve big lifts and reduce lower back pain. Harbinger 4-Inch Nylon Weightlifting Belt is a great exercise tool to keep your bodybuilder safe and efficient in the gym. Made from thick, flexible, heavy-duty nylon, this belt works for maximum comfort and durability while working on maintaining muscle warmth. With parallel stitching, this belt offers more uniform support and stabilization to ensure better quality. The belt is 4-inches with an extra wide 3-inch strap that offers lower back and abdominal support for those big lifts.
Price: $15.75/ large belt (prices may vary for other sizes)
Check out our full review of Harbinger 4-Inch Nylon Weightlifting Belt here!
Alkai M1 Massage Gun
ALKAI M1 Massage Gun is designed to enhance physical performance and speed up recovery with an easy grip, long lasting battery, and many speed settings.
ALKAI M1 offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met. Six massage heads offer variations in targeting specific spots for pain and an LCD touch screen allows for easy navigation and use. With 20 hours of battery life on a single charge, this is a great massage gun for overall value.
Price: $169.99
Check out our individual review for ALKAI M1 Massage Gun here.
Hydra Cup High Performance Dual Shaker Bottle Pack
Hydra Cup Dual Threat Shaker Bottles offers a two-in-one shaker bottle with 36 ounces of total liquid to hold all your beverage and supplement needs.
Hydra Cup brings this top-tier dual shaker bottle to the mix to really benefit all of those pre-, mid-, or post-workout needs. Able to hold 36 ounces total fluid, one side of this bottle holds 22 ounces while the other can hold up to 14 ounces. Eliminating the need for two bottles, and just having the convenience of your supplements ready to go, ensures easy hydration and fuel for those tough workouts. This high quality and durable shaker bottle comes with two snap on lids and a dual mixing grid for easy clean up and great blending capabilities for the right consistency.
Price: $29.99
Check out our full review of Hydra Cup Dual Shaker Bottle here.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These resistance bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high-quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Price: $36.90
Apparel
Enhanced Stringer
Enhanced Labs Stringer is a comfortable and versatile tank perfect for bodybuilding and other training needs.
This great stringer from Enhanced is high quality and perfect for bodybuilding, training, lifting, and simply looking good. In an option for white or black, the Enhanced logo is plastered on the front for all to see. Enjoy a comfortable and versatile piece of clothing today.
Price: $34.99
Generation Iron Stamp Snapback Hat
Generation Iron Stamp Snapback Hat is perfect for any occasion with a five panel construct and structured fit and the Generation Iron logo displayed on the front and side.
The five-panel Stamp Snapback Hat is structured with a fit and flat bill to comfortably fit on your head in style. Able to easily wick sweat away, this will give you a clean look keeping you feeling fresh and fit. The Generation Iron logo is embroidered on the front and side so everyone will know that you’re part of a serious bodybuilding community.
Price: $20.99
Enhanced Gym Bag
Enhanced Gym Bag is a quality gym bag perfect for carrying your equipment and supplements to and from the gym for the utmost convenience.
Give yourself the best chance at success with this gym bag from Enhanced. Able to fit all your gym necessities, this is your perfect transport friend to never worry about leaving equipment or dealing with an uncomfortable gym bag again.
Price: $29.99
Generation Iron Camo Stringer
Generation Iron Camo Stringer is designed for versatility, comfort, and breathability with a unique camo pattern design.
This limited edition Camo Stringer will show off those big gains while being versatile and breathable for any workout. The comfortable fit and standout design make this nylon tank specifically designed for both training and style so you look and feel good both inside and out of the gym.
Price: $34.99
Movies & E-Books
Generation Iron Original Films
Generation Iron Original Movies are a collection of amazing content highlighting bodybuilders and other athletes, as well as giving viewers a chance to see the sport in a new light.
A great gift to get your bodybuilder is one of the many films that Generation Iron has to offer. Highlighting famous and well-known bodybuilders like Dorian Yates, Lee Priest, Calum Von Moger, and Ronnie Coleman, you can see both amazing and entertaining content.
Of course, for those who know Generation Iron well, our originals like Generation Iron, Generation Iron 2, and Generation Iron 3 dive into the world of bodybuilding to explore this incredible and historic sport. Check out our full list of original films for your bodybuilder will love this premium content.
Dorian Yates E-Book
Dorian Yates Training Journal is the entire bodybuilding career of legendary bodybuilder, Dorian Yates, in his own words as he chronicled five years of his training.
Dorian Yates is a 6x Mr. Olympia champion and one of the biggest bodybuilding legends in the sport, working to change it forever. He took vigorous personal notes during his prime years and has finally made them available in e-book format with the Dorian Yates Training Journal. These notes go back to his first competition and chronicles his iconic “blood and guts” training style as he sought to be the absolute best. This e-book contains a selection of 100 pages of Dorian Yates’ actual training notes as he journeyed through the world of bodybuilding towards becoming a Mr. Olympia champion and all-around bodybuilding legend.
Price: $29.99
Wrap Up
When looking for the best holiday gifts for that bodybuilding loved one, look no further than right here. From exercise equipment, immune boosting supplements, entertaining documentaries, fresh apparel, and an educational e-book, we at Generation Iron have all of your gift ideas covered. Keep those gains going with some of these great gifts and really help that bodybuilder friend or family member continue to grow both inside and out of the gym.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
The Conflicting Effects Of Creatine & Alcohol On Growth
Don’t let poor decisions ruin your chances of growth.
If you’ve come here, then you enjoy two things: building muscle and enjoying a beverage, but knowing the conflicting effects of creatine and alcohol is important as this will have consequences to your muscle growth, and ultimately your overall gains. For many of us, we supplement with creatine to see that added strength and size. We also may enjoy a beverage or two once in a while to relax, maybe watch a sports game, and just unwind from our hectic schedules. But just how much do alcohol and building muscle mix?
Creatine is a widely researched supplement known to increase strength and size. While this is mainly found in a powder form, there are those products that do contain pill forms of creatine. With many different kinds, creatine monohydrate seems to the most popular for its ability to absorb faster. Also widely studied is alcohol and its effect on our bodies as a whole. While it is fine to enjoy a beverage or two in moderation, knowing what this can do to you and your gains is important, especially for those of bodybuilders.
Let’s take a look at the conflicting effects of creatine and alcohol so we know what we need to do to continue to see great gains. It isn’t worth having a bad workout because you drank too much, and it isn’t worth sacrificing recovery and limiting your gains.
Creatine: What It Is, Benefits & More
Creatine is an amino acid found in your muscles and brain, and as a supplement, is widely researched. What this does is essentially takes your body’s energy source of ATP and through a long process, restores what is depleted. During a workout, your body uses ATP for energy and ADP is a useless byproduct left over. Creatine takes ADP and turns it back into ATP to be used for useful energy come your next workout.
Creatine works to promote strength and size, boost athletic performance, improve your metabolism, and increase cognitive function. For those athletes who supplement with this, creatine is a trusted product to really elevate training and performance for better results (1,2,3).
Check out our list of the Best Creatine Supplements for more great muscle building products!
How Alcohol Affects Your Muscle Growth
Enjoying a drink can be nice, but in moderation is absolutely key. Alcohol is one of those things where a couple drinks can be a good time, but anything more can just turn into a nightmare. When it comes to building muscle, alcohol can actually have limiting effects that you should know about. When it comes to protein synthesis, for example, alcohol can have a blocking effect which leads to a reduction in muscle mass.
Let’s look at testosterone for a minute. Testosterone is necessary for growth to take place and is a highly important muscle building hormone. Alcohol can seriously lower your testosterone levels which means that protein synthesis is prohibited. It will also raise estrogen, having an opposite effect to growth (4,5).
So, alcohol clearly seems to oppose what creatine is designed to do. It is important to note that alcohol really does limit your growth, the real question would be by how much, although that is dependent on the individual.
Creatine & Alcohol: What Are The Conflicting Effects?
When it comes down to it, alcohol can inhibit the benefits of what creatine is trying to do. Creatine is designed to pull water into your muscles, but alcohol takes water away. This can lead to cramping, pain, among other negative effects. If creatine doesn’t have water to pull into your muscles, then it won’t do its job. This dehydration will limit growth and make you feel terrible all at the same time.
Looking at this from a baseline perspective, creatine helps with cognitive functioning and alcohol takes that functioning away. Creatine needs water to thrive and alcohol takes that away. Creatine wants to pull nutrients to benefit you and needs plenty to do its job well, but alcohol takes that away as well. What’s the common theme? What creatine wants, alcohol takes.
It is important to note that this may not apply to one or two drinks, or whatever your limit is in moderation. For those heavily drinking, the effects of alcohol can really limit your over time and completely negate the benefits of creatine. At the very least, you’re wasting money on an expensive supplement that isn’t doing its full job. Don’t let this happen and start to monitor what you put into your body. At the end of the day, you need to decide whether a little buzz or serious gains are more important.
Best Creatine Supplements For Added Gains
Now that this is established, looking to the right creatine supplements can be a game changer. It may seem daunting to walk the isles of the supermarket or scroll through endless pages online, but it is possible to find the right supplement. We took it upon ourselves to get a list together of the best creatine supplements to make this choice easier for you.
What we found was that Transparent Labs StrengthSeries Creatine HMB was the number one creatine for its cleanliness, benefits, ingredients, and pure overall value. However, the others on this list are also very good and our team took the time to only deliver the best for your gains.
Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
You now have the knowledge to see the conflicting effects of creatine and alcohol and what this does to your muscle growth. It can be easy to get caught up in a good night and have a few too many, but realize this does affect your gains. Creatine is a great supplement and a staple in many routines, so look into a solid product, decide what’s more important to you, and really watch your gains grow.
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
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Avgerinos, Konstantinos I.; Spyrou, Nikolaos; Bougioukas, Konstantinos I.; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Okwara, J.; et al. (2019). “Effect of alcohol consumption on testosterone, luteinizing hormone and follicle stimulating hormone levels in males residing in Nnewi Metroplois, Anambra state, Nigeria”. (source)
Walter, M.; et al. (2007). “Controlled Study On The Combined Effect Of Alcohol And Tobacco Smoking On Testosterone In Alcohol-Dependent Men”. (source)
A Complete Bodybuilding Guide Into BCAA Supplements
You’ve heard all about them, but what is so special about BCAAs Supplements?
Branched chain amino acids, or BCAAs, have long sat on shelves at stores as a popular supplement for athletes of all levels to really boost performance, see muscle growth, and aid in recovery. But much debate has been had on these supplements and just how effective they truly are. The back and forth flip-flop of this debate may have steered you in the other direction when it came to trying BCAAs, but they are something that could ultimately work to boost your performance to new heights.
Knowing about them and what they are about is the majority of the battle we face with BCAAs. Too often we just don’t know what they are, what the benefits are, or when to take them. With so many questions, we turn off and continue on our own making do with what we do understand. But don’t let naivety and a lack of understanding hurt your bodybuilding goals. BCAAs are something that can seriously help you see those goals become a reality so dive in with us as we breakdown the important aspects of BCAA supplements and what they can do for you.
What Are BCAAs?
Branched chain amino acids (BCAAs) are three essential amino acids (EAAs), yet they differ in their chemical structures. Let’s begin with amino acids. Amino acids are organic compounds that are the foundation of protein, and as we all know, protein is the building blocks of muscle. 20 amino acids make up protein, but of those 20, only 9 are considered essential amino acids. They are essential because the body cannot produce them and must be obtained through food or supplements. The nine essential amino acids include: histidine, isoleucine, lysine, leucine, methionine, phenylalanine, tryptophan, threonine, and valine.
For our purposes of BCAAs, the three essential amino acids that are also considered branched chain amino acids are leucine, isoleucine, and valine. What separates BCAAs from EAAs is that their side chain branches out allowing for a different metabolic rate. You can find BCAAs in food with large amounts of protein and this will help with protein synthesis but also recovery. Since your body turns to glycogen stores for energy and fuel during a workout, BCAAs can prevent fatigue and offer that boost so your body doesn’t take from your muscle for that much needed fuel.
Role Of Each BCAA
Let’s break down the role of each of our three branched-chain amino acids because each offers a specific role to really enhance your overall growth and recovery.
Leucine
Leucine is the main essential amino acid that begins the process of combining amino acids to muscle protein. This will help with protein synthesis which leads to muscle growth (1). It enhances protein synthesis further by boosting insulin levels which are an anabolic hormone. It also boosts growth hormone which promotes muscle growth and is needed to support a healthy muscle since it also reduces cortisol which can break muscle down.
Isoleucine
Isoleucine tackles some of the fat burning properties on BCAAs so that desired change in body composition starts to come full circle. It activates receptors knows as PPAR which start to move stored fat and increase the fat burning process for energy. Using this stored fat for fuel will really see a shed in that unwanted and stubborn body fat (2).
Valine
Valine works against another essential amino acid called tryptophan which produces serotonin in the brain. Tryptophan wants to signal to the brain that the body is fatigued, but valine works to stop it in order to delay that fatigue so you cognitively work harder throughout your workout (3).
Benefits of BCAAs
The benefits of BCAAs are important for your overall growth and performance and should definitely not be overlooked when it comes to these supplements.
Muscle growth: Activates certain pathways in the body to fuel protein synthesis and see that desired growth.
Decrease soreness: Protecting muscles and stopping breakdown, they decrease the amount of time you actually feel sore (4).
Reduce fatigue: Stop tryptophan from getting to your brain to settle and induce a feeling of fatigue (5).
Stop muscle wasting: Restore lost amino acids to muscles to keep them primed and ready to go.
While the benefits are highly debated among many, it is important to remember that everyone is different and no one supplement fits all. While BCAAs are crucial for your overall development whether you take a supplement or not, it should be noted that can really help you with growth and performance and that is exactly what you need out of your bodybuilding goals.
When To Take BCAAs
It is important to know when to take BCAAs in order to get their maximum benefit, but thankfully you can take BCAAs at all stages of your workout to really feel effects.
Before A Workout: If taken before, it can help release fat which can be used for energy as well as preventing muscle breakdown if in a fasted state.
During A Workout: For an intra-workout boost, BCAAs can supply constant energy to your body by stopping fatigue from setting in and improving your focus to keep you alert and moving forward.
Post-Workout: For after your workout, BCAAs can help with muscle repair and recovery and will help speed up protein synthesis to help your muscles heal much faster.
Recommended BCAA Supplement
While there are many great BCAA supplements on the market, one in particular stands out as a great option for your bodybuilding goals. National Bodybuilding Co. Pro Contest BCAA is a solid supplement to optimize recovery, growth, and strength. Naturally sourced ingredients and a side effect guarantee ensures this formula will work for you to build muscle, promote recovery, prevent muscle breakdown, and boost athletic performance. Pro Contest BCAA won for Best Post-Workout in the GI Supplement Awards and for good reason. This BCAA is a great option for you to enhance all of your bodybuilding goals.
Check out National Bodybuilding Pro Contest BCAA and the other finalists for Best Post-Workout in the GI Supplement Awards here!
Wrap Up
Using a good quality BCAA supplement can really enhance all of your bodybuilding goals when it comes to muscle building, recovery, and high functioning cognitive abilities. Finding the right BCAA can be challenging but we have great options for you so all of your goals can be met as safely and effectively as possible. Keep seeing great gains and let BCAAs help you toward success with your health and fitness goals.
Check out our list of the 10 Best BCAA Supplements here!
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
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Luo, Yanhong; Zhang, Xin; Zhu, Zhengpeng; Jiao, Ning; Qiu, Kai; Yin, Jingdong (2018). “Surplus dietary isoleucine intake enhanced monounsaturated fatty acid synthesis and fat accumulation in skeletal muscle of finishing pigs”. (source)
Tsuda, Yuichi; Iwasawa, Kaori; Yamaguchi, Makoto (2018). “Acute supplementation of valine reduces fatigue during swimming exercise in rats”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). ” Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Blomstrand, Eva (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
Will Pre-Workouts Or Coffee Give You A Better Workout?
Both offer energy, but don’t you want more?
Your life is busy. We get it. Your life can be draining. We also get that. But think about all of those bodybuilders and strength athletes who grind and grind and grind in the gym while still functioning outside of it with family, friends, work, and just plain old downtime. Sure, they have a work ethic, dedication, a real passion for their respective sports. But physically, what allows them to power through the day? The idea around pre-workouts or coffee is interesting, for both contain caffeine, so where does this debate lie?
We’ve all most likely had coffee before (or if you are sensitive to it, maybe not). But on the whole, its safe to say many of us love caffeine. It keeps us going, gives us energy, focus, and alertness. And for most of us it tastes good. But pre-workouts contain plenty of caffeine too, as well as added ingredients to power your workouts and keep you grinding hard to only see continued gains.
So, why are we talking about pre-workout or coffee if pre-workout does contain caffeine? Let’s take a look into this conversation a little more and find out why. Both will give you energy, but ultimately you want more than that. Real results. That’s why you grind in the gym anyway, right?
Benefits Of Pre-Workouts
Pre-workouts are incredibly popular supplements and athletes of all kinds have flocked to these products to give them real boosts of energy, as well as muscle pumps. The benefits of pre-workouts are hard to ignore and can really work to improve all your gains. Benefits of pre-workouts include:
More focus and energy to give you intensity and a drive to power through workouts (1).
Less fatigue so you don’t feel as drained while pushing through that soreness that comes on during those grueling workouts.
Better muscle pumps for increased size as a result of better blood flow through those muscles (2).
Worthwhile recovery by promoting efficient growth and faster turnaround time.
Benefits Of Coffee
Let’s jump into coffee and see what makes this different. As said before, pre-workouts do contain caffeine, which is what you’ll get out of coffee, but as a clean source of caffeine, you obviously won’t have the added ingredients associated with your workouts. Benefits of coffee include:
Improved energy levels for that nice boost to power you through workouts and your day (3).
Helps your metabolism by kicking it into gear to burn some of those unwanted calories.
Has nutrients like vitamin B2 and B5, as well as others like magnesium and potassium, to give you those vitamins and minerals.
Major Differences
When you look at both pre-workouts and coffee, what you will find at the core is improved energy and focus. This results from caffeine in both. But the major difference is that with pre-workouts, you get those added ingredients to boost performance, provide for muscle pumps, as well as many others. Such ingredients include things like creatine, beta-alanine, L-citrulline, and BCAAs, among others. So while drinking coffee before a workout is helpful, for those looking for real gains, a pre-workout is something you will get the most out of (4).
Now, what if you are sensitive to caffeine? You can always drink decaffeinated coffee, but that won’t do as much for your workouts. On the other hand, supplements companies have transitioned to create stimulant-free pre-workouts so you can get all those other ingredients to benefit your workouts. With options, you are able to find success with a pre-workout at the end of the day over a cup of coffee.
To put one more potential wrench into this plan, coffee may be cheaper. Buying in bulk may save money over pre-workout supplements which tend to get expensive. Plus, those premium pre-workouts will cost more than some bottom tier products that may contain ingredients you don’t want or need. So, depending on what you want to spend and how you want to allocate funds, this is something to absolutely consider.
Which One Is Better?
When all is said and done, a pre-workout will give you more benefits ultimately when it comes down to it. Of course, depending on price and what you’re looking for, coffee will give you great benefits to your workouts, but when looking to really maximize gains, with the caffeine and other ingredients included, you will get more bang for your buck with pre-workout supplements.
Best Pre-Workout Supplements
Finding the right pre-workout supplements can be challenging, and with so many on the market, the choices can seem daunting. We’ve put together a top list of the Best Pre-Workouts to make this decision easier for you. Our top choice was Cellucor C4 Ultimate for its ability to deliver serious energy, powerful pumps, and better muscular endurance, all while offering the best in terms of focus.
Check out our list of the Best Pre-Workouts for more great products!
Best Supplements To Pair With Pre-Workouts
Along with the best pre-workouts, pairing these with other supplements can be of great assistance to you. A protein powder will cap either end of your workouts and as a great post-workout supplement, this will work to optimize growth and recovery for all your gains (5). While some pre-workouts do contain creatine, if it does not, finding a premium creatine product can really enhance your gains for the better as well. Plus, putting a multivitamin in the mix will keep you healthy overall so you only see those gains you want most.
Wrap Up
At the end of the day, pre-workouts or coffee will give you energy and allow you to thrive with your workouts. But pre-workout supplements will prove to be more effective given they have great ingredients, along with caffeine, to maximize your gains. The right supplements can have great effects for you so definitely check out the right pre-workout products, for you won’t be disappointed with 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
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Cappelletti, S.; et al. (2015). “Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?”. (source)
Martinez, N.; et al. (2016). “The effect of acute pre-workout supplementation on power and strength performance”. (source)
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)
Exposing The Biggest Training And Nutrition Myths In Bodybuilding
The Biggest Training and Nutrition Myths
The fitness trend has been on the rise around the world. This has also given a boost to the number of broscientists eagerly waiting to spread their knowledge. These pseudo bodybuilders are responsible for most of the myths you hear about training and nutrition in your gym.
It is important you don’t listen to their advice. You might not have someone who could put you on the right path when it comes to your diet and training. So, we have put together a list of the biggest training and nutrition myths you should avoid following.
Biggest Training Myths
1. You Should Always Train To Failure
If only we got a nickel for every time we heard someone say this in a gym. The most common myth regarding training is you need to be hitting failure in every set if you want to build muscle mass. This is complete BS!
Training to failure every time can actually have the opposite results of what you desire. Muscle exhaustion in every set can lead to overtraining which in turn can halt your growth. Overtraining can also negatively impact your immune system.
2. Start Your Workout With Heavy Compound Movements
Many people believe it is better to start your workouts with heavy multi-joint exercises like squats, bench press, etc. The reason they give for this is, you are the strongest at the beginning of your workouts and hence can lift more weights.
On the other hand, your body doesn’t know how much weight you’re lifting. It is your ego which pushes you to lift more. You need to break your muscle tissues in order for them to grow bigger. The weight you lift for it doesn’t matter.
You should start your workouts with isolation exercises, so you fatigue your muscles early. Doing this will help you get the same results lifting relatively light as you would if you were lifting heavy. This also dramatically reduces the chances of an injury.
3. You Can Spot Reduce The Fat On Your Belly
The reason most people do crunches and ab exercises is that they want to melt off the fat from their midriffs. Hardly do they realize this won’t do anything for them. Spot reduction whether in the case of abs, under arms or thighs, doesn’t work.
You need to take an overall approach to your training. If you want to lose weight, controlling your diet and doing cardio will give you the best results. Spot reduction is only possible if you go for liposuction.
Biggest Nutrition Myths
1. You Can’t Gain Muscle Without A Protein Supplement
While it is true protein is the most important macronutrient when it comes to gaining muscle mass, you don’t need a protein powder to help you with your goals. If you consume enough protein from your natural diet, you don’t need a protein supplement.
If your goal is to build muscle, you should be taking two gram of protein per pound of body weight daily. For eg- you should be consuming 200 gram of protein every day if your body weight is 100lbs.
2. Eating Fats Make You Fat
Many people think eating foods which contain fats make them gain weight. Due to this, they completely eliminate fats from their diet. Removing fats from your diet can cause bodily dysfunctions as it is an essential macronutrient needed by your body.
Fats help in storing energy in your body which you can utilize when your body is running short of carbohydrates. Fats also help with lubricating your joints, digesting nutrients and maintaining your body temperature.
3. You Should Consume Protein First Thing In The Morning
There is a myth that consuming protein first thing in the morning will help with muscle gain. The logic they give for this is since you’re on an empty stomach, your muscles get a rich and pure supply of protein. This is as far away from the truth as it can be.
If you consume protein on waking up, your body will start using it as a source of fuel for the entire day. If you want to lose weight and build muscle, you should start your day with fats. Doing this will help you burn fat throughout the day even while you’re resting.
Which, according to you, are the biggest training and nutrition myths in bodybuilding?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How to Lighten Up 5 Thanksgiving Favorites
How to Lighten Up 5 Thanksgiving Favorites
Can you guess how many calories the average American eats during their Thanksgiving feast? According to the Calorie Control Council a whopping 4,500 – plus a whopping 229 grams of fat! That means most folks will be consuming over 200-percent the average 2,000 recommended calories per day. However, you don’t have to be part of the statistic and can lighten up Thanksgiving favorites by making simple swaps or tweaks to dishes. Here are 5 turkey day favorites and simple ways to lighten them up.
Stuffing
Sticks of butter and pounds of sausage tend to jack up the artery clogging saturated fat and calories in this holiday must-have. One cup of traditional homemade stuffing, on average, using white bread and sans the meat provides around 325 calories, 16 grams of fat, and less than 2 grams of fiber. Pile on the bacon, sausage, or other fatty meat of choice and that’s another 100 to 150 calories per serving for this side dish.
Simple Swaps:
Modify the meat: Remove the meat, use less meat – around ½ ounce per person for flavor, or use a leaner cut of meat.
Use less butter: You don’t need sticks of butter to keep your stuffing moist. Instead, use half the butter and supplement with a touch of low-sodium chicken or vegetable stock.
Use whole grains: Instead of enriched bread use 100% whole wheat bread or whole grains (like bulgur or brown rice) or a combo of white and 100% whole wheat bread. Also, be mindful of portions and keep them to around ½ cup to ¾ cups per person.
Mashed Potatoes
Traditional mashed potatoes provide about 400 calories per servings thanks to the gobs of butter and heavy cream. If the recipes uses one stick of butter (or ½ cup), that would add 816 calories to the recipe. If the recipe serves 6 people, that’s 136 calories just from the butter. Add one-half cup of heavy cream and that’s another 67 calories per serving – or close to 200 calories just from fat!
Simple Swaps:
Modify the butter: Halve the amount of butter in the recipe and/or use whipped butter than have fewer calories per amount.
Modify the heavy cream: Swap the heavy cream for whole milk or reduced fat milk. That will cut the calories and saturated fat significantly.
Add fiber: Most folks don’t meet their daily recommended amount of fiber. Leaving the skin on the potatoes can help add some extra fiber.
Add low-calorie flavor enhancers: If you’re cutting back on butter and heavy cream then add more flavor using low-calorie herbs, spices, and vegetables. Chives, onion, and garlic add mouthwatering deliciousness to mashed potatoes.
Swap half the potatoes for cauliflower: If you’re looking to cut back on some carbs you can make your mashed potatoes with mashed cauliflower combined with potatoes.
Cranberry Sauce
Many folks use the canned version which is brimming with added sugar. You’ll get plenty of added sugar from the rest of your meal so cutting back on your cranberry sauce is a smart move.
Simple Swaps:
Make you own: When you make your own cranberry sauce, then you have full control over the ingredients. Making your own only takes 10 to 15 minutes and you can always halve the sugar in the recipe.
Add flavor enhancers: Instead of using a ton of sugar in your cranberry sauce, use orange zest and lemon juice to add flavor for few calories.
Green Bean Casserole
A traditional green bean casserole can rack up about 550 calories per serving. That’s because the recipe usually calls for tons of cheese, gobs of heavy cream, and the crunchy fried onion topping.
Simple Swaps:
Replace the heavy cream: Instead make a slurry, which is a combination of cornstarch or flour with a liquid. In this case, create the thickener using low fat milk and flour.
Cut back on cheese: Aim for about 2 tablespoons of cheese per serving. Use a reduced fat cheese to help cut back on calories and saturated fat. Avoid fat free cheese that doesn’t tend to melt well or be very tasty.
Replace the fried onions: Instead sauté fresh onions in 1 to 2 tablespoons of olive oil or use crunchy panko (Japanese-style) breadcrumbs.
Apple Pie
An average slice of apple pie can contain over 400 calories and 20 grams of total fat. Add a scoop of ice cream or whipped cream and you’ve upped the calories to at least 500 or more! The ice cream and whipped cream aren’t really the main issue. Rather, the crust and filling is where things can be adjusted. Some filling recipes call for tons of butter adding artery clogging saturated fat.
Simple Swaps:
Cut back on butter: You don’t need tons of butter especially in the filling. Cut back majorly on it in the filling and save it for the crust.
Be mindful of your apples: Each apple provides about 70 calories. Aim for about one-half to three-quarters of an apple per serving.
Opt for an open-faced pie: Instead of making a pie crust that is covered on top, opt for a galette, which is open-faced apple tart. It will help cut back significantly on calories and saturated fat. You can also opt for a warm apple crisp made with a delicious, crunchy topping which includes rolled oats, nuts, and seeds.
Pecan Pie
While apple and pumpkin pie have about 400 calories per serving, pecan pie can pile on over 500 calories because of the boatload of nuts. Just to put it into perspective, one ounce of pecans (about 20 halves) provides 196 calories and 20.4 grams of total fat. Although pecans are certainly a healthy nuts providing 19 vitamins and minerals, adding cups to your recipe can add hundreds of unnecessary calories to your pie. Add a scoop of vanilla ice cream and it will be closer to 650 calories per serving.
Simple Swaps:
Swap the crust: Make an open-faced tart (AKA galette) instead of a full pie with the crust over the top.
Use less pecans: Halve the amount of pecans the recipe calls for.
Use less butter: Use one-third to one-half less butter the recipe calls for in the filling.
Toby Amidor, MS, RD, CDN, FAND is an nationally recognized nutrition expert and Wall Street Journal best selling author of seven cookbook including her latest The Best 3-Ingredient Cookbook: 100 Fast and Easy Recipes for Everyone. Toby has been quoted in thousands of articles and appears on national television and radio regularly. Through ongoing consulting and faculty positions, she has established herself as one of the top experts in culinary nutrition, food safety, and media communications.
A Strongman Guide To Diet & Proper Food Intake For Max Gains
Continue seeing Strongman gains with this diet guide.
You as a strongman clearly have a lot going on. Not only do you have to lift big weight, but you also have to consider the fact that your sport is also quite cardio-based. That means your training must be tailored to a multi-faceted style of sport. What this also means is so too does your diet. Unlike a bodybuilder, you aren’t trying to nail down a shredded aesthetic. You’re aiming to pack on that muscle and get as big as possible while also moving as functionally as possible. And that can be tricky.
With the right diet, however, you start to give yourself the energy to power through absolutely any workout. Along with the wear and tear of daily life, those worries about finding the right diet and maintaining a healthy overall lifestyle can be a thing of the past. And as you start to compete more and more, you’ll start to find your groove and routines, including those of your diet. Plus, you will find those others foods you love to incorporate into your plan even more.
Let’s take a look at a Strongman guide to diet and what it takes to get enough food for proper intake. The right amount of macros and other micronutrients can work wonders for all your gains and give you the best nutrients possible to see those Strongman gains and results you need to most.
Size & Performance
The challenge for strongmen is that their sport requires them to focus on both size and strength, as well as functional performance. You can be massive beyond belief, but if you can’t move well, those medley events aren’t going to go so well for you. On the flip side, you can be as agile as possible and still lack strength, losing all momentum on those Atlas stones. The fine line happens when you have to train for both strength, size, and athletic performance. So, while your training is obviously imperative, so too is your diet and your ability to balance all of this into one effective Strongman routine.
Let’s Talk Strongman Macros
When it comes to the amount of macronutrients you consume, you want to make sure you are obviously getting enough of all three. While protein and carbs seem like a no brainer, and of course you aren’t watching your physique like a bodybuilder, fats are huge for giving you cognitive function and energy, especially with those events that include both heavy lifting and cardio-based work.
Let’s take a look at why each of these macros are so important and we’ll give you insight into some key foods from those categories so you can plan a great Strongman diet.
Protein
Protein will absolutely be essential as this is a source of muscle. Protein is the building block of muscle so you would be neglecting your gains if you decided to neglect protein (1). You want to recover also, and the right amount of protein will help repair those worn down muscles.
Great sources of protein include:
Steak
Chicken
Salmon
Whey Protein
Eggs
Carbs
Carbs are a great source of energy and without them, you start to feel quite lethargic and low on that vital energy. As an athlete you need carbs and making sure these carbs are the right carbs can make all the different for your training and performance (2).
Great sources of carbs include:
Sweet Potato
Oatmeal
Pasta
Granola & Cereal
Fats
Fats used to have that negative connotation with it, but good fats will promote heart and brain health while aiding in energy and cognitive functioning for the best gains. As an athlete needing to remember so many details about certain events, it is no wonder why fats are essential for boosting cognition in a Strongman diet (3).
Great sources of fats include:
Avocado
Peanut Butter
Various Nuts
How About The Rest Of Those Nutrients
While macronutrients are imperative for any person, not just athletes and let alone a strongman, there are some key nutrients and other foods to heavily consider as you look to optimize this diet as best you can.
Leafy green vegetables along with other vegetables, including but not limited to spinach, broccoli, carrots, and red peppers, are full of vitamins and minerals and will greatly help with your digestive process. In terms of fruits, you want a food rich in vitamins and antioxidants (4), while also having a food with that natural sugar to give you a sweet taste. We’ll get into supplements and the benefits of a great multivitamin, but at least when it comes to fruits, this is a sure-fire way to get all those nutrients taken care of in a whole foods way.
What About Supplementation?
Training and a good diet plan will take you far, but when it comes down to it, a good supplementation plan is exactly what you need. As a Strongman, looking to those supplements that are more geared towards increasing strength, size, and a real bulk can be absolute game changers. These would include anything like creatine, mass gainers, and protein powders.
Creatine supplements are great for increasing strength and size by increasing blood flow through your muscles (5). As a result, you will pack on that lean muscle mass and change your body composition. A mass gainer will be a protein and carb packed supplement for you to take literally to gain mass. As a Strongman, this is exactly what you need and mass gainers will help get you there. Of course, we all know what a great protein powder can do for your gains in terms of muscle growth and recovery (6). For more of a bulking powder, potentially consider a whey concentrate as this will contain carbs and fat as opposed to its filtered counter part in whey isolate.
Wrap Up
You as a Strongman have a full plate. Cardio, strength work, a proper diet, and the right supplements. But at the end of the day, when all of this falls into place, it will start to work wonders for you. Definitely put a priority on your Strongman diet because this can make or break those gains which lead to those desired 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
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)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Harvard Health Publishing Harvard Medical School (2019). “The truth about fats: the good, the bad, and the in-between”. (source)
Blasa, M.; et al. (2010). “Fruit and Vegetable Antioxidants in Health”. (source)
Kreider, R. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
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)
How to Build Muscle and Stay Fit on Any Diet
How to Build Muscle and Stay Fit on Any Diet
Although there are so many different types of diets out there, building muscles and staying fit is usually on the top of everyone’s dieting agenda. No matter the type of diet you choose to follow, there are many different ways you can build muscles and get rid of unwanted fat. While you build muscle, you lose fat. This does not only make you look better, but it can also make you feel more confident and help you live a longer, healthier life. Here are some of the ways you can build muscles and stay fit on any type of diet.
Eat Lots of Protein
Protein is the number one thing you need to eat when working to build muscles. Protein can help you bulk up and is an important element for building muscles. Make sure to eat foods such as lean meats, fish, eggs, and cheese. While your diet should include protein to help build muscles, be sure to eat a variety of foods that include fruits, vegetables, grains, and carbs, which are all important to staying fit and losing weight while you continue to build muscle. In addition, eating protein before bed can help your body to continue building muscle while you sleep.
Don’t Neglect Your Veggies
While a lot of people consider heightening their intake of protein and fats, they tend to neglect eating vegetables for muscle building. When people think of building muscles, they often think of protein. Protein is not the only important building block for muscles. If you are building muscles, you should eat about 5-6 servings of vegetables a day.
Try having some kind of vegetable at every meal and for a snack. You can also double up to make sure you get enough throughout the day. Since you will be eating a higher amount of protein, vegetables can also help to ensure your digestive system is working properly.
Eat Less Calories Daily
Some diets may have you on a strict calorie intake. Eating less calories per day can help you to build muscle. Some diets may have you eating less carbs, like the Atkins Diet. Others may have you reducing carbs and increasing fat intake, like the Keto Diet. Some diets, like Weight Watchers, require you to count calories or points.
Overall, a decrease in the number of calories can help your body to burn more fat and increase muscle. While decreasing calories can help, it is important you maintain a balanced diet to keep your body moving and free from injury.
Get Plenty of Vitamins and Antioxidants
Our bodies need vitamins and antioxidants. You can get plenty by supplementing to make sure your body has what it needs for building muscle. Glutamine is one amino acid that you can take as a supplement to help build muscles. Also consider getting a good mixture of Vitamin C, Vitamin E and selenium each day. Eating fruits, vegetables, and foods that are high in antioxidants will also help you to build muscles. Even if you take a daily multivitamin, add to it calcium, magnesium, and potassium to support your growing muscles.
Get Plenty of Sleep
You might be wondering what sleep has to do with muscle building. If you don’t sleep enough, your body will not build muscle or lose fat. While some people think of sleep as a nuisance, it is actually very important not only to your health, but for staying fit as well. Getting too little sleep can increase hormone levels and decrease the amount of muscle gained after a workout. Make sure to get about 7-8 hours of sleep per night to build muscles and stay fit.
Give High-Intensity Interval Training a Try
High-Intensity Interval Training (HIIT) can be beneficial to building muscles and losing fat. HIIT involves pushing your body hard for a time and then resting. It can burn a lot more fat than when you exercise at the same pace the whole time. This supports the levels of oxidation in your muscles and allows them to grow. It can help to maintain the muscles you are gaining and should be included in your exercise routine for at least 2 days per week.
Use Heavier Weights for Fewer Reps
Whether you go to the gym or use home exercise equipment, try out heavier weights for fewer reps. It is not about the number of times you lift a weight, but it is more about using heavier weights, even if you only lift it once or twice. It can be more beneficial to body-building than doing a lot of reps. This will help you to gain muscles and lose fat more quickly. It will help you to become stronger quicker and also to gain more lean muscle.
Make Sure to Rest and Recover
Some people believe that in order to build plenty of muscles, they need to be at the gym every single day. While this is ambitious, it might not be as helpful as you would think. Giving your body time to rest and recover from an activity is very important to building muscles, losing fat and staying healthy. Taking a day or two off here and there will actually be more beneficial for you in the long run than working out every day. Your body needs time to reset and take a break from activity. Resting is just as important as working out.
These are some of the most natural ways you can build muscles and stay fit no matter what kind of diet you follow. When following a diet, it is important that you take care of yourself and do more good than harm to your body. Losing weight is not as important as maintaining your health. Other options would be to take work out supplements along with your diet. These natural ways can help you to maintain your health, stay fit, and even build muscles quicker. They can also help to ensure you are leading a healthy and happy life.
Amanda Maurois is a proud fit mom, entrepreneur and lifestyle blogger who loves to write about healthy lifestyle, fitness and entrepreneurship. Co-founder at HowTonight.com lifestyle blog. Also, be sure to follow her on Twitter.
Protein Bars Vs. Protein Powder: Which Delivers Better Gains?
Both will pump you with protein, but which is better?
We all know we need protein, but with the debate over protein bars vs. protein powder, it can be challenging to decide which is best for our gains. After that grueling workout, it may be better to drink a protein shake with a great powder mixed in. But for our midday snack, a protein bar may be more convenient for our gains. Ultimately we are faced with this choice often and choosing our outlet to take in protein can be difficult. We know we need it, and both forms can help greatly, but which is better and where should the emphasis go?
Protein is the building block of all muscle and we must not limit our protein intake considering this will form the basis of our muscle building goals. After a tough workout, our bodies may feel rather depleted and on a smaller level we can’t see, our muscles are torn. Protein works to heal and repair these worn down muscle fibers working to increase strength and size, as well as boost recovery time. Protein will also aid in weight loss and management goals as a way to keep you full.
Let’s jump into this question here of protein bars vs. protein powder to see which will deliver better gains. While both are healthy supplements worthy of taking, with both offering great benefits, you will want to know which is better to better optimize all of those gains.
Benefits Of Protein Bars
Protein bars are awesome supplements used for convenience and a great way to keep you full while also providing for a worthy snack. A good balance of macronutrients will prove that one of these bars is absolutely worth taking. Simple, tasty, and convenient, protein bars are a quick way to get protein, and other nutrients, into your body.
Benefits of protein bars include:
Packed with protein so you get adequate amounts for growth, recovery, and satiety.
Full of fiber to aid in digestion and help keep weight off (1).
Convenient options to get a healthy snack while also benefiting your gains.
With all this said, protein bars can be tricky in that when eaten frivolously, it can actually lead to weight gain. These are not meant to be treated like candy bars and really should only be used when you can’t get whole foods in that meal, or if your busy schedule just doesn’t allow for it (2).
Benefits Of Protein Powders
As a very popular supplement in the sports nutrition world, protein powders provide for tons of options when it comes to variety and your gains. For dairy options, whey isolate and whey concentrates work well, but thankfully, non-dairy protein powders have come to the market for those following certain diets, be them plant-based or vegan diets. While most associated with post-workout supplementation, protein powder can also be used for replacing a meal or adding onto a meal to get more calories in a healthy way.
Benefits of protein powders include:
Increase muscle growth by pumping you with vital protein to repair and stimulate protein synthesis (3).
Better recovery for faster bounce back by repairing tears in the muscle fiber (4).
Helps keep you full for better weight loss and weight management to see body composition changes.
Plenty of variety with whey-based powders or something more plant-based, like brown rice or pea proteins.
Which Is Better For Gains?
When it comes to choosing which is better, both are great. But, to answer this question, you will get more out of protein powders for what they offer overall.
Protein bars will give you a tasty and convenient option to get protein, but you also have higher amounts of carbs, fat, and often times sugar that can creep in. For bodybuilders watching their macronutrient intake strictly, this can be a problem. So while protein bars are good options for those on a busy schedule, you have to be wise about when you consume them for they may cause more harm than good if abused.
On the other hand, protein powder is an efficient way to get plenty of protein while controlling the amount of carbs and fat, especially if you supplement with a whey isolate or a plant-based powder. Offering clean protein, and an effective way to get this into your body post-workout, which is when we need protein most, you won’t be disappointed with what a good powder can do for your goals.
Best Of Each To Boost Growth
Having the right supplements will be of great assistance to you for they will make your choosing that much easier. It can be daunting to scroll through pages online, stare at shelves in the store, and ultimately make that final decision to click and buy the product. For protein bars, we feel that Jacked Factory Authentic Bars are great protein bars with authentic ingredients, taste, and results. When it comes to protein powders, Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate is an awesome choice for this will offer an honest and transparent label with a clean source of whey isolate great for growth, recovery, and weight loss.
Check out our lists of the Best Protein Bars and the Best Protein Powders for even more great protein products so you too can boost your supplementation routine!
Wrap Up
When it comes down to it, protein bars vs. protein powders might as well end. Both are great for your gains and it isn’t right to pit them against each other. They each work respectively for different parts of your goals, but if faced with the decision, a protein powder will offer more in terms of protein and variety. For those health conscious, there are great products to choose from which can really give you a great boost to health and performance, but looking into which products will work best for you can be a game changer. Check out our lists of the best of each, protein bars and protein powders, so you too can beef up your routine to only see huge gains.
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*Images courtesy of Envato
References
Anderson, J.; et al. (2009). “Health benefits of dietary fiber”. (source)
Shmerling, R. (2015). “Are protein bars really just candy bars in disguise?”. (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)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)