Tag: Nutrition
Meal Planning For Hardgainers
Here is plan for meal planning if you are a hardgainer.
Imagine how dumb it would be if people who struggle with weight loss called themselves hardlosers. That would be ridiculous and you would be just tell them there’s no such thing. They just eat too much food.
Well, that’s how ridiculous the term hardgainer is as well. It comes down to you not eating enough. I don’t care how much you swear you eat, if you don’t gain weight, you are simply not eating enough consistently.
It has nothing to do with your genetics. If you put more money in your bank account than you take out, your bank account will grow. If you put more food in your body than it can burn off, it will be forced to grow as well.
So when hardgainers struggle with eating enough, it’s because they’re not intentional enough. You’ve been trying to eat more your whole life and that’s not working. You have to get specific and plan out your meals. Get structured and get consistent, so the scale can finally tick up. You don’t want to go another year being a grown man at 130 pounds, so here’s how you meal plan for so called hardgainers.
Figure Out Your Surplus
First, you should figure out your surplus. This isn’t necessary, but is extremely helpful especially if you want to gain weight at a consistently healthy rate. When it comes to gaining, you gain both muscle and fat. If you gain too fast, you accumulate too much unnecessary body fat, so it’ better to be relatively precise.
You want a surplus of no more than 500 calories. Take your bodyweight and multiply by 15-20 The more active you are, the higher on that range you should aim for. Same goes for people who swear they eat like a food addict yet can’t gain weight.
So let’s say a self-proclaimed hardgainer weighs 135 pounds and is highly active. He would multiply 140 by 20. That gives him 2800 calories to aim for daily. You can subtract and add 100 to give yourself a flexible range to aim for. So in this case, he would aim for 2700-2900 calories daily.
If you don’t gain weight within 2 weeks, boost your calories by 200.
Figure Out Your Protein
Protein is by far the most important nutrient for building muscle. It literally turns on the signal to construct muscle while providing the building blocks needed to construct said muscle. You need enough to repair damage, maintain good health, and optimize hormones as well. Research finds this to be around 0.8-1 gram per pound of bodyweight as a safe range for all related benefits.
Once you figure out your protein, treat that as a minimum. I like to have hardgaining clients aim for 0.8 grams per pound of bodyweight per day. This gives them a minimum to target for that gives them maximum muscle growth, but it’s not so high that it limits their appetite because protein can be quite filling, not to mention expensive. If your protein limits your appetite, you can start utilizing more shakes instead of whole food.
But this brings me to my next point which is how to specifically construct your meals.
How Many Meals?
Research finds 3-4 meals per day can maximize the muscle building response assuming each meal has a decent dose of protein. This is what I generally recommend for hardgainers anyways. Higher meal frequencies are better to make eating more daily food feasible. Getting tons of calories within 2 meals is too difficult.
So if you’re skipping meals or practicing low meal frequency approaches like intermittent fasting, you’re not optimizing your eating structure to pack on mass.
3-4 meals is best. Aim for more if you prefer to, but that is usually too impractical as well.
Divide Up Your Nutrients
Calories drive weight gain and protein drives muscle growth. These will be your bread and butter as far as what to focus on each meal. Once you figure out your meal and snack structure, divide up your nutrients accordingly per meal.
This doesn’t have to be perfectly distributed, but keeping it relatively even is good for both muscle growth and more importantly simplicity sakes. In addition, if you struggle with your appetite, I would also put a meal or protein rich snack like a shake after your workout.
This will help muscle building efforts, but more importantly, it’s simply practical to help you get all your fuel down your throat. It’s also easier to consume some food in this window without it impacting your overall appetite much.
So for example, somebody aiming to eat 3000 calories per day would have something similar to the following:
Breakfast: 100 grams oatmeal, 1 serving of protein powder, a spoon of honey, mixed berries. (About 650 calories)
Lunch: 2 boneless skinless chicken thighs, 2 cups of cooked rice, spinach, bbq sauce, cooking oil. (about 900 calories)
Post workout: 1 serving of protein powder (about 150 calories)
Dinner: 5 scrambled eggs w/ veggies and olive oil, a banana, and half a pint of ice cream (about 1200 calories)
The above is just an example. You don’t have to copy that and it doesn’t have to be perfectly tracked, but it does need to be consistent and intentional.
As far as food volume, I don’t think the sample I’ve laid out above is unreasonable. Any grown man should be able to eat the above daily. Your manhood is honestly questioned if you think that’s too much food.
That being said, here’s how you adjust your meal plan in case your appetite is weak.
Adjusting Your Meal Plan For Hardgainers
The first step is to stay consistent with your meals. This means eating relatively the same foods and having set meal times. You can totally change things up, but continue to keep a strong account of everything.
This makes adjusting easier once you run into issues. With hardgainers, they often don’t realize they’ve been eating like little girls despite their memories swearing they’re eating phenoms. What you eat once in a while as a highlight is differently than your consistent ability to pound food.
So if you’re struggling, your first option is to simply keep going. Your appetite will adjust as the body is an excellent adaptation machine. It may seem daunting, but you can totally buckle down and push through until it feels more effortless.
Or you can also adjust your meal plan. You can swap out more filling food like fibrous starch, some protein, and fruit for less filling foods. Liquid calories are excellent replacements here. For example, you can simply turn one meal into a giant shake. Milk, smoothies, juices, and mass gainer shakes will be your best friend. Don’t overthink it.
There really is no excuse because there’s no limit. You don’t have to limit yourself to the typical clean foods. I encourage you to include a good base of whole nutritious foods, so you don’t become deficient in micronutrients, but beyond a relatively solid base, getting consistently sufficient calories down your throat is the priority if I haven’t already made that clear.
The second priority is getting sufficient protein, but this should be easy so long as each feeding starts with a protein source.
Get Consistent With It
We make fun of people who struggle to lose weight lacking consistency, but hardgainers often lack consistency too. They fail to face the reality that they don’t plan well, aren’t intentional enough, and struggle to eat more than High Schoolers.
This can all be solved by sitting down undistracted and planning out your week’s worth of meal. Go grocery shopping for what you need, prep what you can ahead of time, and set exact meal times, so you don’t skip calories.
If you do this consistently and adjust your calories when plateaus happen, there’s no reason you shouldn’t gain weight. The scale will trend up if you pound food consistently day in and day out.
The Best Workout Supplements For Teens To Boost Health & Training
These are effective and worth it for teen athletes.
We all know the value of supplements and what they can do for our training, performance, health, and wellness, but when it comes to teenage athletes, the best workout supplements for teens may be hard to find. Some of those supplements adults take without thinking can actually have adverse effects on teens, examples being pre-workouts, fat burners, and testosterone boosters. And while teens may be at the age of starting to drink coffee, pumping themselves full of caffeine, for example, just isn’t worth it.
So, where does that leave teen athletes? This is a perfect time to teach them about proper training and how to structure a well-thought out nutrition plan. By giving them these worthwhile tools now, you can better help them with healthier habits for longer into their fitness careers. But their gains should matter just as much as ours and having the right supplements backing you can make all the difference.
Let’s take a look at the best supplements for teens to give you highly effective products that will boost all areas of your health and training. With great ingredients, cutting-edge formulas, and amazing results, teen athletes can put together a great supplementation routine to boost all areas of their gains and see results safely.
Best Supplements For Teens
While you may be familiar with almost all on this list below, you will notice some essentials missing. Those being essentials for adults, teens don’t need to worry so much about fat burners and pre-workouts, among others. Setting teens up with a set list of appropriate and worthwhile supplements can still work wonders so they see those results they want most.
Protein Powder
A protein powder is one of those supplements perfect for providing you with quality protein to aid in a number of benefits. Coming in dairy forms, like whey isolate and whey concentrate, as well as plant-based proteins, made from things like brown rice and pea protein, the options for you to find the right supplement to suit your lifestyle and diet are possible.
What a good protein powder will do is work to boost muscle growth, since protein is the building block of all muscle, enhance recovery, and aid in things like weight loss through satiety (1). With great flavors and a supplement loaded with protein, this is safe and works well post-workout.
Multivitamin
Taking a multivitamin is an easy and convenient way to get all those important vitamins and minerals into your body that may be missed from whole foods. While we of course structure out meals to get the most benefits and proper nutrients, sometimes we just miss. But multivitamins can help with muscle maintenance, promote a healthy diet, increase energy and cognitive function, as well as boost your overall health and wellness (2).
For a great multivitamin, check out this supplement from Enhanced for an awesome product.
Enhanced Super Human Immunity is a 3-in-1 formula designed to maximize immunity and defeat sickness. Great ingredients include vitamins, minerals, botanicals, probiotics, and digestive enzymes.
BCAAs
BCAAs are an interesting supplement for this is a great way to change up your intra-workout routine and enjoy a tasty beverage while loading yourself with worthwhile benefits. BCAAs can work to increase muscle growth, reduce fatigue, decrease muscle soreness, and prevent muscle wasting, while also helping to burst right through fatigue (3). A way for teen athletes to change up their mid-workout routine, what these will really do is give you some energy when you start to fade while also kickstarting muscle protein synthesis for only the best results when it comes to growth.
Creatine
Creatine is a widely researched and studied supplement and will work in a number of ways to improve your overall strength and size to help with sculpting a physique and improving performance. This is a very popular supplement and is a staple in most athletes’ routines. For teens, following the right instructions and making sure you dose it properly can lead to seeing effective gains.
What you’ll find with a creatine supplement is an increase in strength, improved metabolism, better athletic performance, and assistance with mental capacity, all helping towards your goal of progressing farther with your fitness (4).
Fish Oil
Fish oil is a kind of omega-3 fatty acid with a host of benefits to your physical and mental health. Omega-3’s can be found in a few sources but fish oil is the most popular. What you’ll find with omega-3’s is that this will work to promote eye and cognitive health, fight inflammation, enhance heart health, increase bone and joint health, and boost immunity, all to give you a well-rounded health and wellness supplement you can rely on (5).
Why These Supplements Matter For Teens?
Teens deserve to see great gains as well and working with safe and effective supplements is an easy way to help boost your already well-thought out training and nutrition routines. By starting teens out with the right products and the right ideas around supplementation, you better set them up for their future when it comes to fitness and may excite them to want to learn more. After all, what we put in our bodies matters and we should do the proper research to make sure we understand what we’re taking. For teens, the right supplements can start them on a worthwhile path to gains and this list above is a great starting point to pull from.
Wrap Up
The best workout supplements for teens may seem like a challenge, and with so many options out there, the choice can be daunting. But knowing exactly what teens should take, and what they shouldn’t, can help make that decision a little bit easier. With the right approach and guidance, teens can find a quality supplementation routine in order to see the best gains come to life. Plus, they can do so safely and effectively to not jeopardize their health but fully optimize their gains.
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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
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Harvard Medical School (2019). “Do multivitamins make you healthier?”. (source)
Blomstrand, E.; et al. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Kreider, R. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Magalhaes, J.; et al. (2016). “Fish oil supplements, longevity and aging”. (source)
The Best Ways To Reduce Hunger For Better Weight Loss
Kick those cravings and shed fat.
Picture this. You’re sitting at your desk, typing away or potentially chatting with a co-worker. But that rumble in your stomach is to much to bear. You get up and seek out a snack. But what’s in the drawer? Most likely not the food you need to see and continue to see those gains you want most. Cravings are unfortunate but finding the right ways to reduce hunger can only assist with all your desired goals especially when it comes to weight loss.
So, how do we go about this? Well, it takes a well-thought out routine and the proper approach to training and your diet. Typically those cravings come on because you didn’t eat enough, or maybe you didn’t eat the right food to keep you full. Empty calories and those foods we love to eat are sometimes not the best option when it comes to staying full and seeing all of those gains we love most. While we may enjoy them, they aren’t great at reducing hunger, in fact, they may actually just spur this on.
Let’s take a look at the best ways to reduce hunger so you can efficiently burn fat and not worry about unwanted cravings sneaking in. The right approach to training and nutrition can be an easy and effective way to see those results you want most without dealing with the low confidence of a body you don’t want.
Best Ways To Reduce Hunger
Let’s take a look at some of the best ways to reduce hunger to kill any of those unwanted and undesired cravings.
Protein & Fiber
Foods high in protein and fiber are bound to keep you full, while also giving your digestive system some assistance. The right foods working to keep us full are exactly what we need most to see real gains and those whole foods high in protein and fiber will taste great while offering the best nutritional benefits to reduce hunger (1,2).
Proper Hydration & Water Intake
Making sure you are hydrated and drinking enough water is exactly what you need to succeed and will aid in not only your health, but also keep you full. Drinking water throughout the day, but also before meals is an easy way to feel full so you don’t overeat at said meal and take in unwanted calories (3).
Smaller Portions
Eating those massive portions only a couple times in the day can lead to consuming to many calories. Of course, weight loss happens when more calories are burned than taken in so looking to eat smaller meals throughout the day will keep you eating, but in a healthy way, and reducing your desire to snack. Plus, this will keep your metabolism moving efficiently and constantly burning for fuel.
Try To Lower Stress
Stress can kickstart those cravings and we may start to “stress eat”. Maybe you’ve heard of this, but when your body feels stress or anxious, we start to eat to find that comfort. We have busy lives and schedules and working towards ways to be mindful, maybe through yoga, a relaxing stretching routine, or meditating, can help alleviate stress and ultimately lead to less snacking (4).
Work To Burn Fat
Working to burn fat may take time, but that’s okay. Following a diet and working in a great training routine won’t be the cure all solution to losing weight in an instant, but working with this overtime will prove to yield great results. Sleep and optimizing your health are great ways to recharge so you can better tackle those grueling workouts to burn fat and keep you more alert and willing to follow a good diet.
For training, high-intensity interval training and resistance training are great ways to burn fat and change fat to muscle (5). Not only will get you fit and aid in your bodybuilding or sport specific movements, but it will also tone and sculpt your desired physique so you see those gains you want most. As long as you stay moving and work to continue to burn calories, the right diet and strict attention to detail will prove to be the best for all your weight loss goals.
Great Supplements For Reducing Hunger & Burning Fat
An effective way to reduce hunger and see weight loss are with the right supplements. What supplements will do are add to your dietary and nutrition routine so you never lack those vital nutrients. A protein powder is a great supplement for growth and recovery, but also keeping you full. By pumping you with necessary protein, you work to reduce cravings to keep you as full as you can be, and in a healthy way. Also, meal replacements have the ability to fill you up by providing the right balance of macronutrients, along with other nutrients, so if you can’t get a whole food meal in your day, at least you will stay full to limit snacking (6).
For those fat loss goals, two supplements to consider are fat burners and CLA. These will work to kickstart your metabolism and get your body burning calories so you can work on that shredded aesthetic. With stimulant and stimulant-free options, these supplements work into whatever diet or lifestyle you follow and can greatly assist all of your fat loss goals. Plus, these will also work to reduce hunger to limit those unwanted cravings.
Wrap Up
Reducing hunger can be hard. Many of us love to eat. We enjoy food and want to take full advantage of cooking a delicious meal. But throughout the day we may find ourselves snacking and taking in those unwanted calories that we just can’t afford to take in. With these approaches to reducing hunger, you will also capitalize on weight loss to see those goal you want become reality. With an emphasis on proper training and nutrition, you can burn fat and kill any of those unwanted cravings and binges.
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
Paddon-Jones, D.; et al. (2008). “Protein, weight management, and satiety”. (source)
Lattimer, J.; et al. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Yau, Y.; et al. (2014). “Stress and Eating Behaviors”. (source)
Willis, L.; et al. (2012). “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults”. (source)
Noakes, M.; et al. (2004). “Meal Replacements Are as Effective as Structured Weight-Loss Diets for Treating Obesity in Adults with Features of Metabolic Syndrome”. (source)
Different Diets You Should Try to Build Muscle and Lose Fat
Diets Doing the Rounds in the Fitness World
The advent of the internet has brought a lot of diets you can follow. While there are many diets you can try, in this article, we will focus on some of the most effective diets which can produce the best results.
Keto
The main premise of the ketogenic diet is to eat fats to burn fat. In the keto diet, you follow a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel.
A keto diet can have many physiological benefits like fat loss, improved body composition, reduced inflammation, and increased insulin sensitivity. The different types of keto diets are –
Standard Ketogenic Diet (SKD) – The most basic form of keto.
Restricted Ketogenic Diet (RKD) – A calorie-restricted version of the standard keto.
Targeted Ketogenic Diet (TKD) – A keto diet for people who workout regularly.
Cyclic Ketogenic Diet (CKD) – Focused on advanced athletes who need a boost of carbs for fuel during training.
High Protein Ketogenic Diet (HPKD) – Ideal for people who are trying to shed excess fat.
Paleo
If you have always fancied what the prehistoric people ate and dig their diets, the paleo diet is for you. While following the paleolithic diet you will have to skip all the processed food and eat food which occurs in the wild or come straight from the ground.
In paleo, your diet will primarily consist of meat and fish, plenty of fresh fruits and vegetables, and nuts and seeds. Dairy products, cereal grains, legumes, starchy vegetables, fatty meats, and foods which are high in salt content are to be avoided.
Mediterranean
The Mediterranean diet is based upon the epidemiological findings that people who live in Greece, Italy, and Spain and consume traditional diets have a better health than the rest of the world.
In this diet, you’ll be eating plant-based foods such as fruits and vegetables, whole grains, legumes, and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods.
The Mediterranean diet was introduced in attempts to reduce and prevent heart disease. The flexible nature of the Mediterranean diet makes it relatively easy to follow and implement for the long-term.
Intermittent Fasting (IF)
If you’re interested in maintaining a lean and muscular physique but don’t want to give up on your favorite food IF is what you’ve been looking for. Intermittent fasting involves going an extended period of time without consuming any calories.
In the duration of your fast, you can only drink plain water, black coffee or tea. Many variations of IF exist, but the most popular involves fasting for 16 hours, then eating all of your food during an eight-hour window called the “feeding window.” This type of IF is called “16:8” fasting. Combined with a well-adjusted diet, fat-burners can accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy.
The best ones even go the extra mile to protect against muscle breakdown.
The right fat burner can:
Accelerate metabolism
Increase mobilization of stored body fat (to be used as energy)
Fight against hunger and cravings
Reduce muscle breakdown
Improve lean body mass
Keep you healthy overall
During your “feeding window” you need to reach the same calorie and macronutrient goals as per your diet plan, provided you’re following one designed as per your goals. IF is one of the best diets when it comes to fat burning.
Atkins
The Atkins diet used to be known by many as the steak and eggs diet. In the old Atkins diet, you ate as much protein and fats as your body could handle while disregarding carbs and overlooking where your fats were coming from.
The Atkins diet has since changed tracks and now focuses on a well-rounded approach to their dietary guidelines and touting the importance of healthy carbohydrates and fats combined with protein. The Atkins diet consists of four phases –
Phase One – The first phase is the most strict phase and is followed for two weeks. In this phase, you need to include fats and proteins with each meal and restrict your carbs to 20 grams per day.
Phase Two – The second phase, like the first phase, focuses on weight loss. In this phase, you will include 5 grams of carbs per week until you have only 5-10 pounds you want to lose.
Phase Three – Phase three is known as pre-maintenance. Here you will learn how to eat in order to maintain your weight in the future.
Phase Four – This is the maintenance phase where you will have reached your target weight. In phase four you will have arrived at a diet which will help you maintain your weight.
If It Fits Your Macros (IIFYM)
Macros are short for the three major nutrients – carbs, proteins, and fats. In an IIFYM diet, you focus on meeting your daily macro goals instead of counting your calories. The IIFYM approach is based on the principle that the ratio between the number of calories you consume versus how much you burn dictates whether you gain or lose weight.
While following IIFYM, the source of the calories is disregarded. You just need to maintain the proportion of calories you get from each macro and you’re free to feast on your favorite food.
Vegan
Veganism has been one of the most talked about and followed diets of the past few years. Vegans are different from vegetarians in the sense they don’t even consume dairy products while the vegetarians do. Vegans disregard anything that is derived from animals be it dairy, meat or leather products. There are certain benefits to turning vegan.
Veganism is more than a diet, being a vegan is a lifestyle. Veganism started out as a way to stop animal cruelty, but soon its health benefits took over. Now many pro athletes have turned vegan and report having improved their performance because of their new diets.
Have you tried any of these diets? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Omega-3 Supplements & Their Benefits Towards Powerlifters
Taking the top supplements can seriously improve your powerlifting performance.
We as powerlifters are constantly pushing ourselves to the absolute limit and having the right supplements, along with a great training and diet routine, can keep us operating at the highest of levels. While we take those supplements to increase strength and size, as well as boost recovery, too often do we neglect those that can be of great assistance to our overall health and wellness. The more time we spend being healthy, the less time we spend out of the gym, thus giving us the ability to see greater gains.
Maybe you already take a multivitamin. That’s great. Multis are perfect for boosting our overall health and wellness by pumping us with those vital nutrients often missed in our diet. But that only goes so far. Omega-3’s are becoming more and more popular, especially as other sources aside from fish oil are starting to emerge. For a long time, fish oil was the only way to get these great fatty acids, but now, as science and sports supplements begin to improve, the options for more great products only continues.
Let’s take a look at the relationship between powerlifting and omega-3’s and see what makes these supplements so helpful to our powerlifting goals. The right supplements can make all the difference to not just training and performance, but also health and wellness and that should not be ignored.
Benefits Of Omega-3 Supplements
Let’s first talk about the overall benefits of omega-3’s to see what these supplements can do for all our gains. Knowing how these work and what they can do for us is the first step in planting the seed in our mind that omega-3’s may just be the answer we’re looking for.
Some benefits of omega-3’s include:
Fight inflammation by reducing soreness and working to kill any substances linked to inflammation (1).
Increase bone and joint health by reducing pain and working to increase calcium in your bones.
Promote better heart health working to lower blood pressure and decrease plaque development (2).
Enhance eye and brain health by improving the structural components to prevent degradation and boost cognitive function.
Improve immune function to keep you healthier overall and really boost your immune system to fight off foreign illnesses (3).
As you can see, omega-3’s work to help with those physical and cognitive needs, making this supplement a potentially great option for those wanting to increase training, see better performance, improve their health, and promote better wellness.
Different Types Of Omega-3 Supplements
Omega-3 supplements come from a few different sources and we wanted to share a few with you, plus offer up some great products from some of the top supplements companies. The first is fish oil, a popular choice and the most common. Kaged Muscle is a top supplements company and their Omega-3 Fish Oil is a great option for those seeking a fish oil product.
Krill oil is another option and this seems to be a cleaner, more bioavailable form rising in the omega-3 ranks (4). Transparent Labs is an honest and very reputable company with their product RawSeries Krill Oil, only offering the best for transparency and results. Lastly, algal oil is a plant-based source of omega-3’s, making this highly conducive to those following a certain diet. Performance Lab, a premium supplements company, has their Omega-3 designed for optimal absorption and clean benefits for those seeking a vegan option.
Check out our list of the Best Omega-3 Supplements for more great health and wellness products!
Why Powerlifters Should Take Omega-3’s
When it comes down to it, powerlifters are constantly putting their bodies under immense amounts of stress. Our joints tend to feel tight and not as effective after a serious lift or workout. That inflammation can just seem too much at times and it turns into something we absolutely can’t stand. Rolling out with a quality foam roller and stretching is imperative, but why not work with a supplement that can aid in this? A joint supplement is never a bad option if you find the right one, but omega-3’s clearly have those physical benefits that can really assist with your inflammation and joint pain fighting needs for the best help to your physical powerlifting performance.
Staying mentally sharp as well is vital for any athlete, let alone a powerlifter who seeks to compete and see great results. Working with omega-3’s to boost cognitive function and give you the edge when it comes to thinking more clearly with a sharper sense of your surroundings will only prove to be to your benefit in the long run.
Other Great Supplements For Powerlifters
On top of omega-3’s, having a well-rounded supplementation routine can prove to be highly effective moving forward. Looking to build strength and size, as well as overall mass? Look into a protein powder, mass gainer, or creatine supplement, for all will work to pump you with protein, aid in growth, and even assist with recovery (5). For those pre-workout needs, look into a pre-workout supplement, or just find a caffeinated beverage you enjoy. This can give you energy and raise your level of alertness to keep you as engaged as possible. And while you may be wondering where an omega-3 fits into this mix, having that one supplement, or two if you choose a multivitamin, to work towards your health and wellness, will make these others very much worth it.
Wrap Up
Powerlifters have a tough job; lift massive amounts of weight and keep their bodies intact. Like many athletes, this can be daunting and will really start wear on you overtime. But the right supplements can help with this, along with a great training and dietary routine. Working with an omega-3 supplement will be of great assistance to you, for it will provide amazing benefits and work to boost your overall health and wellness goals. Check out some top omega-3’s and see what these can do for all your powerlifting goals today.
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
Calder, Philip C. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man”. (source)
Harvard Men’s Health Watch (2020). “Omega-3 supplements may improve heart health”. (source)
Gutierrez, S.; et al. (2019). “Effects of Omega-3 Fatty Acids on Immune Cells”. (source)
Da, Boit, M.; et al. (2015). “The Effect of Krill Oil Supplementation on Exercise Performance and Markers of Immune Function”. (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)
These Common Fat Loss Mistakes Will Kill Your Lean Gains
It’s simple to slip up and ruin your gains with everyday mistakes.
Let’s face it. Whether you’re a professional bodybuilder who just the average lay person, being in lean athletic shape is always an attractive idea. You could be inspired by your favorite superhero or just simply want to make a healthy lifestyle change and will eventually be flirting with the idea of getting into shredded condition.
In order to bring that to pass you’re going to have to shed fat and build muscle in order to look at impressive as possible. But so many individuals going about losing fat in the wrong ways, ultimately leaving them feeling defeated. While trying to burn fat and get shredded, many individuals make mistakes along the way, mistakes that end up costing them in the end. So what are the most common mistakes people make when they’re trying to get rid of fat? The list below should answer that question pretty handily.
Thinking A Carb Is A Carb
Many people look at carbs as either the worst thing to put into your body ever or fuel utilized for getting you through a tough workout. If anything the latter makes more sense than the former.
You see, you can’t look at a carb like a carb. By that we mean that simple carbs are the ones you want to avoid more so than complex carbohydrates. Fruits and vegetables are great complex carbs that can give you fuel while white breads, white pastas, and sugary snacks can spell doom for your waistline. The only time you should be eating simple carbs is after an intense workout in order to replenish glycogen levels.
Not Eating Enough
Dieting is key to shedding fat, but you never want to go overboard. The idea is that you want to eat enough calories in the day in order to fuel the body for a hard workout at the gym. When you want to lose fat, being in a calorie deficit is a must. But dropping the calories too drastically will just slow down your metabolism and ultimately send the body into starvation mode, forcing it to hold onto fat rather than burn it.
Avoiding Fats
Fats may be calorie dense but they are a necessary part of your diet. Dietary fats live oily fish and avocado are loaded with nutrients that will have a positive effect on your physique and performance. Fats don’t make you fat, sugars and simple carbs are the culprits. If you’re cutting simple carbs then it’s great to replace those calories with healthy fats, as well as protein, which will promote greater fat loss as well as increased testosterone, another key component to muscle growth and fat burning.
Not Doing Enough High Intensity Work
It’s good to get some miles in on the treadmill, no doubting that. The hard truth is that doing steady state cardio will be great cardiovascular system, but will eat away at your muscle. Upping your training intensity, whether it’s with HIIT cardio or by performing HIIT strength training, putting in the hard in the gym is essential if you want to drop the fat and look like a shredded god.
Have you made any of these mistakes when trying to burn fat? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
*Header image courtesy of Envato Elements.
5 Protein Myths Debunked
Protein Myths too Many People Believe are True
Protein being the favorite macronutrient for most bodybuilders gets a lot of attention from people who diss the fit lifestyle. A lot is said about our beloved protein which might leave some people confused about if they should include it in their diets.
To set the record straight protein is an essential macronutrient and you can’t cut it out of your diet. If you’re one of those people who is wondering if they should jump on the protein bandwagon, you’ve come to the right place.
Consuming Protein Can Damage the Kidneys
If I get a dollar every time I hear this statement, my lifetime protein supplement supply would be free. Consuming protein can’t damage your kidneys if you don’t already have an underlying kidney or liver disease.
With this said, an excess of everything is bad. Diversify your protein intake between animal and plant sources. If you’re on a high protein diet, you might want to increase your calcium intake as some research suggests it’s possible excess protein intake causes you to pee more calcium out which can affect your bone health.
Protein Only Helps with Muscle Development
Many people flat out dismiss protein-rich food considering them to be bodybuilding food. Protein is one of the three essential macronutrients and cannot be left out of your diet. It helps in supporting a healthy immune system and can regulate blood glucose.
Protein is composed of amino acids which are not only a component of muscle, but also of bone, joint, tendons, ligaments, hair, antibodies, hormones, enzymes and LDL and HDL cholesterol.
You Can’t Meet Your Protein Requirements on a Plant-Based Diet
A vegan diet and lifestyle have met a lot of resistance based on the myth that you can’t meet your daily protein requirement on a plant-based diet. If you’re a vegan, you might have to include a plant-based protein supplement to help you achieve your daily goal.
You can meet your protein requirement on a plant-based diet, but you would need a well-optimized diet plan as most plant foods do not contain the same quantity of protein and essential amino acids as animal products.
Everyone Should Take a Protein Supplement
Protein mostly got associated with bodybuilders with the advent of protein powders. It has since been thought that you can’t build muscles without a protein supplement. This is as far away from the truth as it can be.
To build muscle, you should be consuming one gram of protein for every pound of body weight. This goal can be met by consuming some chicken, eggs, and fish in the day. If you’re not into bodybuilding, your daily recommended protein goal is 0.4 grams of protein per pound of bodyweight which can be met without even trying.
It Doesn’t Matter How or When You Consume Protein
Some people think if you’re having enough amounts of protein, the time of consumption and quality of the protein doesn’t matter. To get optimal results, you need to spread out your protein consumption equally throughout the day.
The source of the protein also plays a major role. Just like us humans, not all proteins are created equal. The protein you get out of chicken is superior to the protein in a chicken burger patty. Different supplement brands also use the protein of different qualities. You should do your research before settling on a supplement or designing a diet.
How much protein do you consume in a day? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
7 Essential Micronutrients Tor The Athlete
Mass Building Essentials
It is well understood that those looking to build significant muscle size must predominantly focus on creating a calorie surplus.
A calorie surplus is where you consume more calories than your body requires to maintain function. This surplus is required for the recovery process after training sessions.
When the body is subjected to a training stimulus, microtears appear within muscle fibers. These additional calories are needed to allow the body to repair itself and increase muscle fiber size.
In addition, for optimal changes in body composition, macronutrient balance must also be considered. Macronutrients simply being carbohydrates, fats and proteins.
Specifically, a high protein diet is important for building muscle size. As with a calorie surplus, ample protein is required to allow for optimal recovery and consequent muscle growth.
A calorie surplus and proper nutrition helps form a solid foundation for muscle building. However, this evidently must be combined with a tailored hypertrophy oriented training program.
These three things are often seen as the only components that influence muscle growth. However, there are many other nutrients that play an influential role in the muscle building process.
Micronutrients for the Athlete
This article will highlight the role micronutrients play within the body and, more specifically, their role in muscle development, recovery and performance.
Because the majority of individuals already consume a vast quantity of common vitamins and minerals, the focus will be on compounds which many fail to consume enough of.
Typically, if you consume a healthy athlete’s diet, one that delivers in both terms of calories and macronutrients, it’s highly unlikely that they will be deficient in vitamins such as vitamin B and C.
However, unless you eat a wide range of different foods every single day, it’s likely that there are certain nutrients which you require more of.
In addition, the need for a number of these nutrients is even greater for those who are extremely active.
The compounds in question are: sodium, magnesium, calcium, vitamin K, vitamin D, zinc and selenium.
1) Sodium
In order to cause muscle contraction, maintain fluid balance and blood volume, an ample amount of sodium must be consumed daily.
The FDA recommends that sodium is limited to 2.3 grams per day, however, for those who are heavily active, a higher dosage will be required.
This is because sodium is lost in sweat and must be replaced in order to maintain performance and keep the body functioning optimally.
Sodium is an electrolyte which means that it is a compound that works to maintain fluid balance within the cells of the body.
Sweating is a mechanism designed to keep you cool during exercise, however, during this process a great amount of sodium and other electrolytes are excreted.
To put it into perspective, it is thought that a liter of sweat contains approximately 900 milligrams of sodium – more than any other electrolyte (200mg potassium, 15mg calcium and 13g magnesium).
Because you lose such a great quantity of sodium in sweat, consuming more of it should be prioritized in order to aid recovery and rehydration.
Sodium also plays a crucial role in maintaining blood volume. When the body becomes dehydrated, blood thickens which makes it more difficult to deliver oxygen and filter through the kidneys.
Consuming enough sodium will cause an increase in blood volume and therefore improve efficiency of the cardiovascular system.
This will have a positive knock on impact on performance, endurance capacity and recovery from training.
A recent study reviewed the impact that sodium supplementation had on endurance runners. The results clearly indicated that supplementation significantly improved running performance (1).
In addition to maintaining fluid balance and blood volume, sodium is required to bring about muscular contractions.
Considering the quantity of sodium excreted during exercise, it is important to recover sodium lost to maintain a high level of performance and to keep the muscles working.
2) Magnesium
Not only does magnesium play a significant role in metabolizing energy, it can be hugely useful for improving sleep quality and stress management – both which are key for the athlete.
Research on magnesium has found it to have links to lowering stress, anxiety, blood pressure and improving sleep quality. As a result, many refer to it as the “relaxation nutrient”.
The effects that magnesium has on the body may lead to a better all-round recovery from training. The greater the recovery, the better we are able to perform.
Studies investigating magnesium have found that, alongside playing a role in energy metabolism and muscle function, magnesium can help to improve one’s cardiovascular capacity, power production and gait speed (2).
In addition to this, magnesium is used for a number of energy and cell production processes and therefore has an influence on endurance ability and recovery.
Despite all of this, many individuals are deficient in magnesium. Low levels of magnesium may cause an increase in fatigue and muscle cramps which will evidently have a detrimental impact on performance.
Avocados, leafy greens, nuts and legumes are all great food sources for boosting magnesium levels.
If you decide to supplement magnesium, ensure to choose magnesium citrate or glycinate.
3) Calcium
Many of you will already be aware of the main function of calcium in the body which is to build bone strength. In addition, calcium plays a role in hormone balance and may also increase fat excretion.
If you drink a lot of milk or eat cruciferous vegetables, both of which are high in calcium, you may already consume enough. However, many fail to consume an appropriate amount each day.
Calcium is highly important for maintaining bone health. Any athlete involved in a contact sport or any individual lifting heavy weight should ensure they are getting enough calcium.
Proper calcium consumption will help to maintain a healthy testosterone level. If you know anything about testosterone, you’re likely to be aware that it plays a significant role in muscle gain.
Furthermore, a recent study found that there is a link between calcium and fat excretion (3). Therefore, consuming enough calcium may assist in improving body composition.
4) Vitamin K
Although limited vitamin K research exists, it has been found to contribute towards improving both bone and heart health.
The reason that little research has been conducted into vitamin K is that it was only discovered back in the 1920’s.
It appears that vitamin K allows proteins to bind with calcium and ensure that calcium is directed to bone rather than to soft tissue.
Therefore, although vitamin K is not directly involved in bone remodelling or growth it facilitates this process.
Evidence does exist which indicates that a combination of calcium, vitamin K and vitamin D can enhance bone strength (4). Therefore, monitoring your intake of these 3 is recommended.
Vitamin K may also have a positive impact on heart health by reducing arterial stiffness and consequently reduce the risk of developing high blood pressure and heart related diseases.
Research has determined that there are actually two types of vitamin K – K1 and K2.
It is known that both are fat-soluble vitamins and therefore are best absorbed when eaten alongside a source of fat. Doing this will enhance the benefits of vitamin K.
K1 is found predominantly in leafy greens whereas K2 is found in fermented products and animal fats. K1 appears to help with blood clotting while K2 is more involved with bone health.
With this understanding, if you are looking supplement vitamin K, select a K2 based product.
While it is true that there are limited scientific studies looking into vitamin K, consuming a healthy dose of it certainly does appear to be beneficial.
5) Vitamin D
As mentioned, vitamin D has a positive impact on bone health. In addition to this, it may also support a healthy testosterone level and boost mood.
Vitamin D is so essential that the body actually creates the nutrient of its own accord. Exposing the skin to the sun will produce vitamin D.
Approximately 15 minutes of full body sun exposure will produce enough vitamin D for the day.
Therefore, individuals who live in countries that don’t experience regular sunshine throughout the day may be deficient in vitamin D.
It can be challenging for most people to get enough vitamin D solely through diet alone. Therefore, supplementation is often recommended – especially during the winter months.
Ensuring that you consume (or generate) a good quantity of vitamin D is essential as it has been linked to improving mood and maintaining good mental health.
If you are unsure whether or not you should be supplementing vitamin D, speak to your doctor.
As with calcium, there is also a link between vitamin D and boosting testosterone.
One control trial found that supplementing vitamin D lead to a 20% increase in testosterone levels (5).
As discussed, getting enough sun exposure every day can be challenging and therefore many will have to find other sources.
Vitamin D can be found in some food sources. Foods such as eggs and salmon contain vitamin D, however, only in small quantities. Keeping this in mind, it may be wise to supplement vitamin D.
When selecting a supplement, look for D3 as this appears to be the most effective form of vitamin D supplementation.
6) Zinc
The mineral zinc is associated with boosting immunity, efficient nutrient absorption and inflammation reduction.
Specifically for the athlete, zinc is useful as it helps with nutrient absorption. Many athletes have to consume many calories and nutrient dense diets, therefore zinc plays a huge role in fuelling the body adequately.
Furthermore, zinc may help to reduce inflammation which will impact recovery from physical training (6).
As well as boosting immunity, zinc, like many other compounds, may also have an impact on testosterone production.
The impact that zinc has on the body and athletic performance is often overlooked. Athletes will use up a lot of zinc and therefore, it is crucial that zinc intake is prioritized to boost immunity, performance and recovery.
Some excellent zinc-rich food sources are meat, eggs, legumes, nuts, and whole grains. If eating nuts and legumes, look to eat them along with vitamin C as this will encourage the zinc to absorb.
Zinc can also be taken as a supplement, if necessary.
7) Selenium
Finally, we have selenium which prevents cell damage, reduces oxidative stress and plays a role in hormone balance.
It is important to be aware of your selenium intake considering that it helps to repair body cells and reduce damage.
Selenium is an antioxidant which means that it works to mitigate the impact of oxidative stress.
In addition to this, a recent study suggests that selenium may lower the risk of developing breast, esophageal, lung, prostate and gastric cancer (7).
For the athlete, selenium will have an impact on recovery time. Proper selenium consumption will reduce cell damage and therefore lead to a more efficient recovery.
It appears that when selenium is taken with zinc, there is a positive impact on testosterone levels, which as mentioned, can help to increase muscle size.
Selenium can be found in high quantities in foods such as Brazil nuts and seafood.
Final Word
While a number of key micronutrients have been highlighted here, in reality athletes need practically every micronutrient available to perform at the highest level.
Providing you are consuming enough calories, tracking macro intake and using predominantly whole foods, it’s likely that you’re getting the majority of them already.
With that being said, it is not uncommon for athletes to still fall short with some micronutrients.
In this case, review your nutrition and look to eat whole foods as far as possible. If necessary, consider supplementation to boost specific micronutrient intake.
Always exercise caution and speak to a physician or nutritionist before making radical changes to your daily diet.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Freis, Tanja; Hecksteden, Anne; Such, Ulf; Meyer, Tim (2017). “Effect of sodium bicarbonate on prolonged running performance: A randomized, double-blind, cross-over study”. PloS One. 12 (8): e0182158. doi:10.1371/journal.pone.0182158. ISSN 1932-6203. PMC 5552294. PMID 28797049.
2-Zhang, Yijia; Xun, Pengcheng; Wang, Ru; Mao, Lijuan; He, Ka (August 28, 2017). “Can Magnesium Enhance Exercise Performance?”. Nutrients. 9 (9). doi:10.3390/nu9090946. ISSN 2072-6643. PMC 5622706. PMID 28846654.
3-Christensen, R.; Lorenzen, J. K.; Svith, C. R.; Bartels, E. M.; Melanson, E. L.; Saris, W. H.; Tremblay, A.; Astrup, A. (2009-7). “Effect of calcium from dairy and dietary supplements on faecal fat excretion: a meta-analysis of randomized controlled trials”. Obesity Reviews: An Official Journal of the International Association for the Study of Obesity. 10 (4): 475–486. doi:10.1111/j.1467-789X.2009.00599.x. ISSN 1467-789X. PMID 19493303.
4-Lanham-New, Susan A. (2008-5). “Importance of calcium, vitamin D and vitamin K for osteoporosis prevention and treatment”. The Proceedings of the Nutrition Society. 67 (2): 163–176. doi:10.1017/S0029665108007003. ISSN 0029-6651. PMID 18412990.
5-Pilz, S.; Frisch, S.; Koertke, H.; Kuhn, J.; Dreier, J.; Obermayer-Pietsch, B.; Wehr, E.; Zittermann, A. (2011-3). “Effect of vitamin D supplementation on testosterone levels in men”. Hormone and Metabolic Research = Hormon- Und Stoffwechselforschung = Hormones Et Metabolisme. 43 (3): 223–225. doi:10.1055/s-0030-1269854. ISSN 1439-4286. PMID 21154195.
6-Prasad, Ananda S. (March 1, 2013). “Discovery of human zinc deficiency: its impact on human health and disease”. Advances in Nutrition (Bethesda, Md.). 4 (2): 176–190. doi:10.3945/an.112.003210. ISSN 2156-5376. PMC 3649098. PMID 23493534.
7-Cai, Xianlei; Wang, Chen; Yu, Wanqi; Fan, Wenjie; Wang, Shan; Shen, Ning; Wu, Pengcheng; Li, Xiuyang; Wang, Fudi (January 20, 2016). “Selenium Exposure and Cancer Risk: an Updated Meta-analysis and Meta-regression”. Scientific Reports. 6: 19213. doi:10.1038/srep19213. ISSN 2045-2322. PMC 4726178. PMID 26786590.
What Is Nutrient Partitioning & Why Does It Matter?
How does your body actually process nutrients?
You sit down after a huge workout, let’s say, and eat a massive meal. All the good stuff. Juicy piece of steak, tons of leafy greens, maybe some brown rice or quinoa. You know what? Let’s put a cookie for the end because that’s how hard this workout was. Did you enjoy the meal?
Regardless of how you actually feel, your body is now loaded with nutrients and it needs to partition these out so they all work for your gains, using a process called nutrient partitioning. This works on a level that we won’t feel, but our bodies are constantly partitioning nutrients to give us the best chance to function as properly as possible. But what exactly is this scientific process our bodies are always undergoing?
Let’s take a look at nutrient partitioning and see just what this is all about. From what it is, to why it matters, we’ll also talk about how insulin can be a game changer when it comes to your gains. On top of all that, we’ll give you some awesome supplement options so you can get all the right nutrients as efficiently as possible to power you inside and out of the gym.
What Is Nutrient Partitioning?
Nutrient partitioning is the process where hormones and chemical messengers in your body tell your body where energy should go and how excess calories should be used. Also called energy partitioning, this is ultimately the process by which your body directs energy to its final landing spot. This will come from mainly protein, fats, and carbs and your body does either one of two things; burns it off, or stores it.
This comes into play for us bodybuilders because as athletes looking to hold the lowest amount of body fat, we can’t afford to have any excess calories stored and packed on as fat. Nutrient partitioning is important, however, for it keeps our bodies operating and works to power us both inside and out of the gym in our workouts and our everyday lives (1).
Why Does It Matter?
Nutrient partitioning matters because it gives us insight into what we should eat, when we should eat, and how much to eat. Ultimately, we want our bodies to partition these nutrients where we need them. Storing them as fat is not what we want. Safe to say, right? So, if we eat a larger carb meal at night, what’s going to happen? Our bodies will store this since we won’t really burn it off. Timing is vital and our bodies don’t keep track of time. You pump your body with a meal, it reacts accordingly. Knowing what nutrient partitioning is and how it works can be a game changer for all of our goals.
Insulin: The Thorn In Nutrient Partitioning’s Side
Insulin is important for it allows nutrients to get into your body and be utilized for energy and muscle growth. But on the flip side, this can also lead to fat storage, which is what we absolutely don’t want or need. Let’s say you eat a larger, carb-filled meal. This will get broken down into glucose and eventually insulin will be released.
But where people get into trouble is if not enough or too much insulin comes into play (2). Too much insulin, for example, and your blood sugar levels may rise. Too little insulin, and your body will produce more of it, but this will ultimately lead to glucose being stored as fat. Working with certain styles of training like HIIT, resistance training, and steady cardio, while also watching the amount of carbs you eat, can help with this.
Nutrient Partitioning For Weight Loss & Muscle Growth
For your weight loss and muscle building goals, when it comes to nutrient partitioning it is important that you look to optimize these nutrients as effectively as possible. So, instead of these nutrients being stored, which will eventually lead to fat, you want them to be put towards muscle growth. By encouraging these nutrients to flood into your muscles, you put more of an emphasis on actually building lean muscle, which not only aids in that shredded aesthetic, but also leads to less being stored, ultimately leading to weight loss (3).
Of course, this ties into what you eat and when you eat it as well. Many professional bodybuilders will focus on lean protein and vegetables for their diet, mixed with carbs like rice and sweet potatoes, only allowing whole foods with plenty of nutrients to enter their bodies. While it may not be an ice cream float, the results you’ll see are exactly what you want.
Best Supplements For Optimal Nutrition
Working with the best supplements around, you can easily find the right products that will work to absorb better and more efficiently so your body can distribute throughout as effectively as possible. A protein powder worth your time will also have digestive enzymes that can work to aid in digestion and give you the best when it comes to nutrient absorption and partitioning. Plus, with a proper balance of macros, your body can distribute evenly throughout.
Another great supplement to consider is a meal replacement, especially if your busy schedule requires it. The right balance of macros, fiber, and other ingredients for digestion will really start to work wonders for you and your gains. To ensure you stay on track, look into a fat burner to keep your metabolism going and shedding that unwanted fat.
Wrap Up
Nutrient partitioning is important. It is a part of our daily life and routine and after a large meal, our bodies need to work out exactly what to do with all those calories. What we can do is plan out our routine, mainly diet and supplementation, so we can assist our bodies to function as best they can. Nutrient partitioning matters, just as much as your 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
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Wilcox, G. (2005). “Insulin and Insulin Resistance”. (source)
Aragaon, A.; et al. (2013). “Nutrient timing revisited: is there a post-exercise anabolic window?”. (source)
10 Budget Muscle Building Foods
Get Big on a Budget
It’s no secret bodybuilding isn’t a cheap sport and it’s not for everyone. Once you start with the fit lifestyle, you are pushed towards bodybuilding foods which can burn a hole in your pocket. Supplements are a different story altogether.
It is also not true you can’t build muscle on a budget. Whole foods will always be superior to the supplements when it comes to building muscle mass. If you’re looking for the list of the best budget foods, you’ve come to the right place.
1. Eggs
Eggs are one of the cheapest forms of protein. Most people don’t like eating the yolk even though it is full of protein. If you want to bulk, eating the yellow with the whites is a good idea.
2. Chicken Breast
Bodybuilders swear by the good old chicken breast. The chicken breast is one of the most common food amongst the fitness community. You will find it on the grocery list of almost every serious lifter.
3. Tuna
Tuna is a budget high-protein snack which comes in portable packaging which you can carry around with you. Each three-ounce serving contains about 22 grams of protein and it comes in delicious flavors.
4. Ground Turkey
Ground turkey comes in the chicken breast category. Many people like switching between the two to add variety to their food. Expensive cuts are made from turkey breast. Cheaper cuts can contain skin, which increases the fat content.
5. Milk
You don’t need to think outside the box to get your share of protein. Most of us have been drinking milk since a very young age. If you’re skinny and want to build muscle, you should gulp down milk without a care in the world. On the other hand, if you want to shed fat, staying away from milk would be a better decision.
6. Lean Ground Beef
This red meat is an excellent source of protein. Lean ground beef also contains essentials micronutrients like zinc, iron, and creatine. A four ounce serving of the lean ground beef gives you around 24 grams of protein.
7. Cottage Cheese
The term cottage cheese was coined in 1831 because it is was usually made in cottages from any milk left over after making butter. Cottage cheese contains 28 grams protein per cup which is more than Greek yogurt which has 15 grams of protein per cup.
8. Beans
Canned beans are cheap but the dried beans are even cheaper. Each cup of dried beans has about 15 grams of protein and just 220 calories. If you’re a vegetarian or a vegan, beans should be a part of one of your daily meals.
9. Peanut Butter
Peanut butter is one of the cheapest forms of plant-based protein. Each two-tablespoon serving contains eight grams of protein. Eating peanut butter is incredibly convenient and a jar of peanut butter is portable enough to carry around with you.
10. Sunflower Seeds
The sunflower seeds are incredibly potent when it comes to the amount of protein per serving. These seeds are filled with six grams of protein per ounce, and they’re easy to eat straight out of the bag or throw on a salad.
Which of these foods is a part of your diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.