Tag: Nutrition
How Many Eggs a Day Is Safe for Bodybuilders?
How Many Eggs Is a Day Safe? Eggs that are a complete source of protein for their eaters serves as a perfect diet if taken moderately. Although eggs are good to eat for children as well as adults, bodybuilders need it the most. The reason is that eggs are high in protein, […]
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Best Nutrition Plan during Cutting and Bulking Steroid Cycle
Best Nutrition Plan during Cutting and Bulking Steroid Cycle Doctors prescribe Steroids for some medical conditions. However, people frequently utilize them unlawfully in the sporting arena. Sportspeople use steroids to improve muscle mass, performance, perseverance as well as to assist them in recovering fast after a grueling workout session. Doctors recommend […]
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Best Diet Plan for Bodybuilders 2019
Best Diet Plan for Beginners It really matters to eat right after you get up. Skipping first meal can set you up for overeating later in the day and you want to aim for a breakfast that combines good carbs and fiber with some protein. Take a look at this Diet […]
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Post Competition Q&A With Mr. Olympia Big Ramy
Today we’re sitting down with Big Ramy to find out how he transitions out of a grueling contest prep.
Today we have a great Q&A with your 2021 Olympia champ, Big Ramy, to chat about his post-competition routines as he phases out of that grueling and tough contest preparation. We’ll talk about training, nutrition and supplement strategies to prevent post competition water retention and bloating in efforts to stay as healthy as possible and carry over this great momentum coming off his big win.
About Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian professional bodybuilder who had a rapid rise to fame in the pro bodybuilding world. With a past as a fisherman, he spent years working in Kuwaiti waters before starting to train. Once that happened, he fell in love with bodybuilding and perfect genetics allowed him to thrive in the sport. As someone who wants to improve his physique and compete in competitions, his desire to be unstoppable has not only made him a big name but earned him the title of Mr. Olympia at the 2021 contest, giving him back to back wins at Mr. Olympia.
Q&A With Big Ramy
We sat down with Big Ramy, your 2021 Olympia champ, to discuss life post-competition. Let’s dive right into this and see what Big Ramy has to say!
Generation Iron: Hi Big Ramy. Thanks for taking the time to talk with us today. Before we get into the Q/A session, I wanted to complement you on how great you looked on the Mr. Olympia stage!
Big Ramy: Thank you for the kind words but that’s already in the past and it’s time to focus on the next competition!
Generation Iron: Let’s get right into it then! How do you transition out of a contest prep? Do you slowly add in calories, or do you go straight into bulking mode?
Big Ramy: I’ve learned through trial and error that it’s best to slowly add in calories and ‘reverse diet’ yourself into a bulk. I’ve tried going full out bulking mode immediately after competitions in the past and my weight would shoot up 30 pounds in less than two weeks! I would experience terrible bloating and water retention too.
Generation Iron: 30 pounds! Wow!
Big Ramy: Yes. It’s important to slowly ease out of a grueling contest prep. Each week I reduce the amount of cardio by 25% and add a couple hundred calories back into my diet.
Generation Iron: That makes a lot of sense. I imagine it must be hard to be so regimented right after a long contest prep.
Big Ramy: It is but I do still allow myself some flexibility with my diet. If I’m craving a food; I eat it! I’m just mindful of the portion size. Instead of eating an entire pizza, I’ll only have a slice or two.
Generation Iron: What are your favorite cheat foods after a competition?
Big Ramy: I’m used to eating like a bodybuilder, so my cravings are never too bad but one thing I always crave after a long contest prep is fruit! After a competition I’ll have one or two servings of fruit every single day. I’m also a sucker for pizza, mac n’ cheese and nachos!
Generation Iron: Fruit? I wouldn’t even consider that junk food!
Big Ramy: It isn’t but to get to single digit body fat levels my diet becomes very strict. Even fruit isn’t allowed.
Generation Iron: How about your training? How does that change?
Big Ramy: I slowly reduce the cardio by 25% each week so that by week 4 I’m no longer doing any cardio. I also lower my training frequency from 6 days a week to 5 days a week. I typically train 5 days per week throughout my offseason. I will take extra days off here and there if my body needs it.
Generation Iron: How about your workouts? Does your training style change as well?
Big Ramy: I always train hard and heavy but during a contest prep I do more machines to prevent injury. In the offseason I base my training around the big compound lifts like squats, deadlifts, and bench press.
Generation Iron: Last question before we close off; how do your supplements change from pre-contest to offseason?
Big Ramy: Great question. I slowly transition off the fat burners. I’ll reduce the dosage in half for a couple weeks before coming off them completely. When I stop taking the fat burners is when I add in bulking supplements like creatine and carbohydrate powders. One supplement I always utilize during the offseason is CarbTech by Enhanced Labs. It’s a high molecular weight carbohydrate supplement with creatine and lactic acid buffers. It tastes really good too!
Generation Iron: That’s good advice! Do you have any closing remarks for our fans before we sign off?
Big Ramy: Remember that your body needs time to slowly transition out of a contest prep. Going from one extreme to another isn’t good. Slowly transition into an offseason by reverse dieting and slowly reducing cardio. It will take discipline, but it will prevent you from gaining unwanted fat and bloating. You just spent all that time dieting; you might as well enjoy single digit body fat levels for a while!
Generation Iron: You heard it from Big Ramy himself. Have a productive offseason and good luck on your next competition!
Wrap Up
You’ve heard it all here from Big Ramy himself. A devoted and accomplished athlete, and best in the field, Big Ramy knows exactly what it takes to win and how to properly adjust post-competition to give himself an even better chance at seeing serious gains and repeating for a third time come next year. With the caliber of competition at Olympia each and every year, Big Ramy knows what it takes to succeed and only gives himself room to grow as he seeks to take down fellow giants that walk amongst him come competition time.
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 Enhanced and Big Ramy Instagram
B Vitamins: Importance, Benefits & Why You Need Them
These all important vitamins are the key to giving you the best for health and performance.
Maybe you’ve heard of B vitamins. You’ve definitely heard of a multivitamin. And hopefully you have one in your routine as this supplement is an easy and convenient way to see those desired gains you want most. By keeping you healthier overall and aiding in optimal wellness, you give yourself a greater chance at seeing serious success, especially for the fact that you can grind as hard as you’d like without the fear of illness or injury.
B vitamins are included in multivitamins and while some people supplement with them individually, taking a well-designed and properly formulated multivitamin can do the trick. B vitamins hold a special importance for our bodies as they are responsible for many important bodily functions. Without them, we would suffer. So making sure these stay at the top of your list is of the utmost important and can greatly benefit your gains inside and out of the gym.
Let’s take a look at B vitamins so we know exactly what we’re working with. Knowing the importance of them, what each individual one does, and how these can benefit your health and performance will keep them at the forefront of your routine so you never suffer a deficiency again.
Importance Of B Vitamins
B vitamins are important for they play a role in a host of bodily functions. Most notably, these vitamins are important for forming every cell in your body, particularly those nerve cells. We’ll get into more specifics of what each B vitamin does later on, but in terms of a nutrient that has the ability to impact not only your overall health and wellness, but also your training and performance, B vitamins are most certainly those to pay attention to. And make sure you get plenty of.
Types & Benefits Of B Vitamins
When it comes to B vitamins, there are 8 to know. Each does its own respective job by working to provide for certain benefits to better your overall health and performance. Together, each of these vitamins help enzymes do a host of jobs like releasing energy from carbohydrates, transporting oxygen and energy, among plenty of others (1). Let’s take a look at each of these B vitamins and note what their respective role and benefits are for your body.
B1 (Thiamin)
Vitamin B1 is often seen as the “anti-stress” vitamin for its role in helping our immune systems out when things get tough. It will also help form adenosine triphosphate (ATP) which is a major source for cellular reactions (2).
B2 (Riboflavin)
A powerful antioxidant, B2 helps fight off free radicals and can facilitate cell growth and red blood cell production. It will also work with B6 and B9 to turn them into more usable and readily available forms (3).
B3 (Niacin)
B3 plays a serious role in converting carbs, fats, and alcohol into energy. But other notable benefits are its ability to produce various sex and stress-related hormones and boost circulation (4).
B5 (Pantothenic Acid)
Another great vitamin to help with red blood cell production (5), B5 works to also maintain a healthy digestive tract and synthesize cholesterol. This is found in almost all whole foods so getting this into your body shouldn’t be terribly difficult.
B6 (Pyridoxine)
B6 is vital for producing neurotransmitters and maintaining brain development and function. As it relates to other B vitamins, it will aid in the absorption of B12 (which we’ll get to shortly) (6).
B7 (Biotin)
B7 has many important roles in our bodies like producing fatty acids, regulating our blood sugar levels, and playing a crucial role in cell growth (7). Our intestinal bacteria produce this in excess of what our daily requirements actually are.
B9 (Folate, Folic Acid)
One of the best known and studied, B9 helps synthesize and repair DNA, form red blood cells (8), and facilitate cell growth.
B12 (Cobalamin)
B12 helps maintain healthy nerve cells because it produces the myelin that surrounds them (9). Certain diets that avoid animal products should consider supplementing with this as deficiencies are more common in vegans or those on plant-based diets.
Best Way To Get B Vitamins
When it comes to supplementation, you can most certainly supplement with each B vitamin independently if that is your choice. But multivitamins are a convenient way to get all B vitamins on top of all the other vital nutrients you need in one pill. The right multivitamin will eliminate any deficiencies and help keep you as healthy as possible overall. Kaged Muscle has an awesome multivitamin packed with B vitamins to make your life as easy as possible.
Kaged Muscle Multivitamin
Code GENIRON10 For 10% Off
Kaged Muscle Multivitamin is great for those looking for optimal absorption out of a quality multi. With 21 essential vitamins and minerals, this will offer high nutrient utilization so those nutrients hit you harder.
Kaged Muscle Multivitamin is perfect for those looking for a once daily, high absorption, and whole food multi with 21 essential vitamins and minerals. A 100% plant-based and vegan friendly option, this multi is made with organic fruits and veggies and contains prebiotics in a once per day formula. With high absorption and utilization, all of these nutrients hit you fast for the best results. A clean and fully disclosed formula makes this a great multi option for all your health and wellness needs.
Check out our list of the Best Multivitamins for more great nutrient-packed products!
Wrap Up
At the end of the day, we need B vitamins. To neglect these important nutrients is only hurting yourself which we absolutely can’t afford to do. Whether you are a bodybuilder, strongman, powerlifter, or just an everyday fitness fan, staying as healthy as possible is the one thing we can control. Supplementing with either a multivitamin or with B vitamins independently is an easy way to ensure we get all these vital nutrients and keeping these a priority in our daily routine will keep us performing ultimately at the highest level.
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.
*Images courtesy of Envato
References
Harvard T.H. Chan School of Public Health. “B Vitamins”. (source)
Butterworth, R. (2007). “Thiamin deficiency and brain disorders”. (source)
Suwannasom, N.; et al. (2020). “Riboflavin: The Health Benefits of a Forgotten Natural Vitamin”. (source)
Metelitsina, T.; et al. (2004). “Effect of niacin on the choroidal circulation of patients with age related macular degeneration”. (source)
Annous, K.; et al. (1995). “Pantothenic Acid Uptake and Metabolism by Red Blood Cells of Rats”. (source)
Harvard T.H. Chan School of Public Health. “Vitamin B6”. (source)
University of Nebraska. “The Essential Role of Biotin in Cell Proliferation”. (source)
Lamers, Y.; et al. (2006). “Red blood cell folate concentrations increase more after supplementation with [6S]-5-methyltetrahydrofolate than with folic acid in women of childbearing age”. (source)
Baltrusch, S. (2021). “The Role of Neurotropic B Vitamins in Nerve Regeneration”. (source)
This Is Why You Should Never Date A Bodybuilder
Reasons You Should Never Date A Bodybuilder.
The idea of dating a muscular man can be tempting. Having a big man around you can make you feel safe and secure. This is also the reason many men join a gym so they could get more girls.
Just like with most things, dating a bodybuilder can have its pros and cons. And in this case, the cons can be a little heavier than the pros. In the end, it is your decision to make.
1. You Don’t Like Making Food
No matter who you are or where you’re from, if you’re going to date a bodybuilder you should be ready for this. Diet is one of the most important aspects of bodybuilding, and no bodybuilder will ever compromise on it.
If you happen to find a lazy partner, you could end up cooking all his meals. Pro tip: if you’re starting to date a bodybuilder, give him no clue you can cook. Pretend as if you have no idea how it is done and you can spend the rest of your life in peace.
2. Bodybuilders Can Be Self Centered
Bodybuilding is a sport where an athlete has to focus on himself. This is where bodybuilders can end up being selfish and self-centered. It can be even more prominent if he is prepping for a contest.
Fitness athletes are known to skip family and friends time to work on their art. You should be ready if this happens to you. Let us break this for you, if you like having all the attention, things might not work between you two.
3. You Don’t Like Working Out
Having a ripped partner and being fit yourself are two different things. You can expect your better half to ask you to start working out. If you’re not into the fit lifestyle, it will be better to set the expectations from the beginning.
You will also have to bear with him if he’s always talking about the gym or if he’s spending most of his time in the gym. Some bodybuilders can tend to have a small world which revolves around fitness and staying in shape.
4. Protein Farts
It is no secret bodybuilders eat a lot of protein. Protein can also be one of the hardest nutrients for your body to digest, and this can lead to farts, protein farts. If you have no idea what we’re talking about, just google it.
Trust us; you don’t want to be anywhere near protein farts. And at the same time, you can’t ask or expect your better half to stop eating protein. This will be a part of your life, and you will have to live with it.
5. Steroid Use
If your boyfriend looks anything like the guys on the Mr. Olympia stage, he’s on steroids. This might come as a surprise to you since most bodybuilders don’t like to share this part of their lifestyle with the world.
If you have reservations about drug use, you should stay away from dating a bodybuilder. It is better to clear this out before you start dating a bodybuilder. Don’t be surprised if you still find out about it later after he has denied using it.
Have you ever dated a bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements
How To Tell If You’re Overtraining
Symptoms of Overtraining
Overtraining is one of the most misunderstood concepts in bodybuilding. The word ‘overtraining’ is casually thrown around in gyms by broscientists warning people who are working too hard.
Most of these broscientists don’t understand what overtraining means. You don’t have to worry about overtraining if you perform a few more reps and sets once in a while. Overtraining isn’t easy, you have to push yourself to the limits to overtrain your body. Your body can take much more than you can imagine.
Weak Nervous System
Here is the Wikipedia definition of overtraining; “Overtraining is the result of giving your body more work or stress than it can handle. Overtraining occurs when a person experiences stress and physical trauma from exercising faster than their body can repair the damage.”
Your central nervous system takes a big hit if you overtrain. You will find yourself falling sick often as your immune system weakens. If you are keeping ill and can’t understand the reason, you should consult a doctor.
Prolonged Muscle Soreness
Your recovery takes a big hit if you’re overtraining. Your muscles might be sore even after a relatively light workout. The soreness might remain for more than a couple of days which can affect your other workouts.
Taking recovery supplements is a good way of handling muscle soreness. Your muscles only repair when they are properly rested. Soreness is a sign that your muscles aren’t recovering, which can set you back on your muscle-building journey.
Exhaustion
Overtraining can make you feel exhausted all the time. If you have been overtraining, you will feel tired even when you wake up in the morning. Extended exhaustion periods can lead to many other problems like loss of concentration, motivation, and depression.
If you’ve been feeling exhausted for no particular reason, it’s a good idea to stay away from the gym for a couple of days. You definitely will return to the gym feeling more motivated than ever before.
Altered Heart Rate
In cases of overtraining, you might also experience altered heart rates. It is a good idea to use a heart rate monitor to analyze your heart rate while working out and throughout the day.
It is normal to have a high heart rate while you’re doing a HIIT workout. But if you’re experiencing an unusually high or low resting heart rate, it is a matter of concern, and you should consult a doctor at the earliest.
Injuries
Overtraining can make you weak which can lead to weaker muscle tissue and joints. If you are overtraining, your body doesn’t get enough time to recover and recuperate from your workouts which can re-aggravating old injuries.
Lifting heavy weights or pushing yourself too hard in the gym can cause frequent injuries. Muscle rehab is your only option if you find yourself in a place like this. Try adding forced rest periods into your routine and change the intensity of your training. If you’re into the active lifestyle, you could try switching to active recuperation sports which are low intensity.
Do you have any symptoms of overtraining? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Krill Oil For Omega-3 Health & Wellness (Updated 2021)
This omega-3 supplement gives fish oil a run for its money.
Omega-3 fatty acids, in particular krill oil, are incredibly important for our overall health and while they may already be in the foods you eat, taking a supplement can be a great way to ensure these vital nutrients make it into your body. Krill oil has made noise in recent years for its ability to rival fish oil as a powerful omega-3 supplement. Extracted from Antarctic krill, this krill oil supplement is pure and waiting to give you its benefits of omega 3 fatty acids from fatty fish that can improve your immune response after workouts more than fish oil.
When choosing the right omega 3’s supplement for you, it comes down to three things: benefits, effectiveness, and price. What you will find with krill oil is that the benefits are very similar to fish oil, yet krill oil is arguably more effective. While krill oil can be slightly more expensive, that is due to the harvesting and processing rates of these now much sought after supplements rich in omega 3 fatty acids. Krill oil also helps maintain a balanced nutrition and diet for performance training more than fish oil.
We’ve put together a list of the Best Krill Oil for 2021 so you have the option to choose from a great list of amazing krill oil supplements. The right krill oil product can greatly influence your overall health and wellness and keep you grinding inside and out of the gym.
Best Krill Oil For 2021
Best Krill Oil Overall
The best krill oil overall will offer large amounts for the best benefits and give you a great all-around product. With clean ingredients and proven results, the best supplement will work for you at all times.
Transparent Labs CoreSeries Krill Oil
Amount Of Krill Oil
1,000mg
Number Of Servings
30
Serving Size
2 Liquid Softgels
Best Way To Take
Take 2 Softgels with your desired beverage of choice.
This krill oil supplement from Transparent Labs is great for anyone looking for a superior source of nutrition with no harmful fillers or additives from krill oils with unwanted side effects. Transparent Labs prides themselves on transparency and honest labels with every batch being third party tested. With a good amount of omega 3 fatty acids consisting of 120mg of EPA, 55mg of DHA, and 80mcg of astaxanthin, these easy to digest capsules are great for brain, heart, and joint health, with tons of astaxanthin as well making this a solid krill oil.
Code GENIRON10 For 10% Off
Transparent Labs CoreSeries Krill Oil is a superior source of omega-3s that allows for more gentle absorption. Easy to digest, this will help promote better brain, heart, and joint health.
Pros
Great ingredients and an honest label
Third party tested and well-researched formula
No harmful fillers or additives for no unwanted side effects
From a reputable company in Transparent Labs
Cons
Compared to others, it could have a higher dose of EPA and DHA, as well as astaxanthin
Only available on their website
Price: $29.00
Use the promo code GENIRON10 for 10% off! Also, click here for our individual review!
Best Krill Oil For Immunity
Our immune health is incredibly important and working with a supplement that can boost immunity is exactly what we need. Krill oil can offer the best for immunity to keep us in the gym longer and seeing the gains we want most.
Bulk Supplements Krill Oil
Amount Of Krill Oil
1g
Number Of Servings
50
Serving Size
2 Softgels
Best Way To Take
Take 2 softgels, two or three times daily.
Bulk Supplements Krill Oil is great for those looking to buy in bulk and reap the benefits of this great supplement. Rich in omega-3 fatty acids, this supplement can support heart health, support your joints, improve your immune system, and aid in memory. Third party tested for accuracy and manufactured in facilities that are cGMP standard, you know this product comes from a reputable and hardworking company. With 1g of krill oil, these capsules can pump you with that essential ingredient.
Bulk Supplements Krill Oil can support heart health, boost your immune system, and enhance memory with a well-tested and accurate supplement.
Pros
Great benefits for heart and joint health, as well as immunity and memory
Third party tested for accuracy and honesty
Good amount of servings per package
Cons
Advertised as taking 2 capsules two or three times daily which is a lot
Price: $17.98
Best Krill Oil For Cholesterol
The right krill oil will help balance out cholesterol levels to keep our heart as healthy as possible. With such grueling workouts, it can be challenging at times to really keep our heart healthy, but we only have one and it should be treated as such.
ONNIT Krill Oil
Amount Of Krill Oil
1g
Number Of Servings
30
Serving Size
2 Softgels
Best Way To Take
Take two softgels preferably with food.
ONNIT brings this krill oil into the mix as a great supplement to support healthy joints and alleviate pain. Packed with 130mg of EPA, 60mg of DHA, and 200mcg of astaxanthin, this krill oil also supports brain and heart health, as well as blood pressure. As a great boost for energy and cognitive health (3), ONNIT supports your overall performance both inside and out of the gym and is one of the top tier krill oils.
ONNIT Krill Oil is the perfect omega-3 supplement to support healthy joints and alleviate pain. A great boost of energy and perfect for performance, this omega-3 is a top tier product.
Pros
Great for joint pain resulting from the astaxanthin
Solid krill product to boost energy and cognitive health as well
Cons
The amount of omega 3 fatty acids in DHA and EPA could be a little higher given the amount of astaxanthin
Price: $29.95
Best Krill Oil For Brain Health
Using a krill oil supplement to capitalize on brain health is a great way to improve focus, mood, and memory. Our cognitive health goes a long way in terms of training and performance and we should absolutely keep that in mind.
Viva Naturals Premium Antarctic Krill Oil
Amount Of Krill Oil
1,250mg
Number Of Servings
30
Serving Size
2 capsules
Best Way To Take
Take 2 capsules with your desired beverage of choice.
This krill oil from Viva Naturals has a high concentration of omega-3’s with 165 mg of EPA and 90mg of DHA, along with 1.6mg of astaxanthin. While it is great for joint health and the protection of your body from free radical damage, it seeks to maintain a healthy brain and improve your working memory. Viva Naturals seeks to produce a well-researched krill oil to aid in your overall health.
Viva Naturals Premium Antarctic Krill Oil has a high concentration of omega-3’s great for joint health, cognitive function, and your overall health.
Pros
Great krill oil supplement to aid with cognitive function and working memory
A large amount of astaxanthin makes it a reliable immune booster
The pills are easy-to-swallow and this krill product is well-researched
Cons
The capsules tend to be rather brittle and lead to leakage
They do have a strong taste
Price: $24.95
Best Advanced Krill Oil Formula
An advanced formula will be well-researched with clinically-backed dosages. The transparency of an advanced product will ensure what we’re getting is the absolute best.
Sports Research Antarctic Krill Oil
Amount Of Krill Oil
1,000mg
Number Of Servings
60
Serving Size
1 Liquid Softgel
Best Way To Take
Take 1 liquid softgel with your desired beverage of choice.
Sports Research brings you this advanced krill oil to really increase the omega-3’s in your body. With sustainably sourced krill and easy-to-swallow capsules, this supplement is great for those looking to really boost the effects of krill oil. With 136mg of EPA and 60mg of DHA, it also has 500mcg of astaxanthin to support immunity and even skin health (5). With this krill oil, Sports Research offers a great, easy to digest product.
Sports Research Antarctic Krill Oil brings an advanced formula from sustainably-sourced krill and designed with easy-to-swallow capsules.
Pros
Advanced formula to give you all those vital omega-3’s
It helps with cholesterol maintenance and joint support and the capsules are easy to digest
Cons
Product quality control for this oil tends to lack slightly, which is disappointing for the price
It does tend to cause some acid reflux in some people
Price: $29.95
What Is Krill Oil?
Krill oil is extracted from tiny sea crustaceans called Antarctic krill and is full of both EPA and DHA. This oil is able to be absorbed better than fish oil since it binds to phospholipids as opposed to triglycerides. The benefits of krill oil, although similar to fish oil, do offer some differences that will make you think twice about which omega-3 supplement you buy.
Krill oil can enhance bioavailability because they attach to phospholipids which make omega-3’s easier to absorb allowing for better digestion. In terms of cardiovascular health, krill oil can lower bad cholesterol and triglyceride levels, while increasing your good cholesterol levels (1) to keep your heart health stable and free from serious harm.
The red color of krill oil comes from an antioxidant called astaxanthin which can support your immune system and work to reduce inflammation (2) to improve your workouts and recovery time. The presence of astaxanthin and its valuable properties makes krill oil a popular option.
Benefits Of Krill Oil
Krill oil supplements wear many hats when it comes to your overall health and serves as a powerful omega 3 supplement to work as your friend, similar to fish oil but with more benefits including:
Enhanced bioavailability: More readily absorbed for efficient gains.
Promote digestion: Easy on your stomach and can aid in gut health.
Improve cholesterol and heart health: Works to improve your cholesterol levels and keep them balanced for a healthier heart (3).
Support immune system: Works to boost your immune system to keep you healthier overall with more time in the gym (4).
Boost recovery time: Enhance recovery and repair by giving your muscles what they need to fully heal.
Increase cognitive function and brain health: Increase your cognitive health in terms of focus, memory, and mood and keep you brain firing at all times (5).
Krill Oil Vs. Fish Oil
Many of us have heard of fish oil and often associate omega-3’s with strictly fish oil. But with krill oil entering the mix, we now have a worthy opponent to battle alongside fish oil. When it comes down to it, fish oil binds to triglycerides in efforts to then be absorbed by the body. What krill oil does is actually bind to phospholipids, making it much easier and simpler for your intestines absorb this (6). Krill oil also contains astaxanthin which is a potent carotenoid providing for many benefits to your body. So, while fish oil can still offer great benefits, krill oil is definitely something to consider as if may be more effective for your intended goals.
How We Choose
When looking at the best krill oil, we first look the brand and the reputation of the company representing it. You deserve to have the best products in your routine and working with quality products and companies is an easy way to make that happen. We then look at the ingredients, in terms of how much krill oil is included and any other added ingredients to the supplement. Finally, we look at price. Supplements can get expensive but it is possible to find the right product at an affordable and worthwhile price.
FAQ Section
What is the best krill oil supplement?
Transparent Labs CoreSeries Krill Oil. This is great for anyone looking for a superior source of nutrition with no harmful fillers or additives with unwanted side effects. These easy to digest capsules are great for brain, heart, and joint health, with tons of astaxanthin as well making this a solid krill oil.
Do I really need an omega-3 supplement?
You don’t need to have one in your routine, but as part of a well-rounded supplement stack, using those that benefit your overall health and wellness, as well as training and performance, seems like a no brainer.
Why take krill oil over fish oil?
Krill oil is more bioavailable and is easy to digest. It also has a shorter life span so no ocean toxins or any other harmful additives can sneak their way in.
Is it safe to take?
Krill oil is safe to take, but as with all supplements, it is wise to consult a doctor or expert before taking if you have further concerns.
Wrap Up
Omega-3 supplements, like krill oil, are incredibly important to consider when thinking of your overall health and wellness. Its powerful properties to aid in immunity, joint health, cognitive and cardiovascular functions, and provide powerful nutrients make these supplements sought after. While fish oil is a popular choice, krill oil is definitely something to consider for the omega 3s and its effects. While science continues to do more and more research into just how great krill oil is, it is arguably more effective than fish oil while providing the same benefits and more.
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.
*Images courtesy of Envato
References
Berge, Kjetil; Musa-Veloso, Kathy; Harwood, Melody; Hoem, Nils; Burri, Lena (2014). “Krill oil supplementation lower serum triglycerides without increasing low-density lipoprotein cholesterol in adults with borderline high or high triglyceride levels”. (source)
Ekpe, Lawson; Inaku, Kenneth O.; Ekpe, Victor (2018). “Antioxidant effects of astaxanthin in various diseases- a review”. (source)
Backes, J.; et al. (2014). “Krill Oil for Cardiovascular Risk Prevention: Is It for Real?”. (source)
Da Boit, M.; et al. (2015). “The Effect of Krill Oil Supplementation on Exercise Performance and Markers of Immune Function”. (source)
Li, Qian; et al. (2018). “The Protective Effect of Antarctic Krill Oil on Cognitive Function by Inhibiting Oxidative Stress in the Brain of Senescence-Accelerated Prone Mouse Strain 8 (SAMP8) Mice”. (source)
Ulven, S.; et al. (2015). “Comparison of bioavailability of krill oil versus fish oil and health effect”. (source)
Top Reasons Why You Should Use Super Greens Supplements
You’ve heard of them, but what’s the real benefit in taking them?
Too often do we find ourselves battling certain deficiencies when it comes to those vital nutrients and super green supplements are exactly the kind of thing to help prevent that. When it comes down to it, you constantly deplete your body and even with a solid nutrition routine, getting all those valuable nutrients can often times slip through the cracks. But with sports nutrition and supplement companies working diligently on your behalf, the right products do exist and can greatly influence all of your gains. Plus, they’ll keep you healthier overall.
Some ask the question of what is different between a multivitamin and a super greens supplement– a fair question. We’re always told that we should work to maximize our health as best we can and with the right supplements we can do just that. But, of course, money becomes an issue for some as our expenses tend to add up, thus giving us the choice between what to buy.
Let’s take an in depth at super greens supplements and see just what makes these so sought after. The right approach can give us everything we need to succeed when it comes to supplementation. And we’ll answer the question of multivitamins vs. super greens so you get the best advice on how to move forward.
What Are Super Green Supplements?
Super green supplements are dietary supplements designed to help you reach your daily intake of fruits and vegetables in a convenient powder form. Packed with vital nutrients and offering loads of benefits, super greens can be easily mixed and taken at your convenience to pump you full of only the best ingredients including greens, other vegetables, fruits, probiotics, and more. The right product will keep you operating at full capacity all day long (1).
Benefits Of Super Greens
Let’s take a quick look at some awesome benefits that come along with a great super greens powder:
Help weight loss: Helps to stop cravings and keep you full to avoid weight gain and help with weight management.
Promote better gut health: With necessary enzymes included, this allows your gut to break down food for better nutrient extraction.
Pump you with nutrients and antioxidants: Fight oxidative damage in the body from free radicals (2).
Better energy levels: Provide consistent energy supply throughout the day and boost not only your workouts but also everyday life.
Convenient supplement: Take whenever you want with your desired beverage of choice for simple and easy gains.
Why You Should Take Them
Our bodies are constantly depleted due to workouts and our everyday lives. Even with other supplements and the right routines, the wear and tear we face just really depletes us. But what a good super greens supplement can do is boost our intake and provide for those often missed vital nutrients so we get the most bang for our buck. The above benefits, plus many more, are just some reasons why taking a super greens supplement is important, but at the end of the day, this supplement can help with your overall health and performance, so don’t neglect this from your routine.
Difference Between Super Greens, Multivitamin & Omega-3’s
When it comes to these three supplements, super greens, multivitamins, and omega-3’s can all greatly benefit your health and performance. But it is important to remember that each works in their own respective right to boost your health. Super greens, as mentioned above, will give you a healthy dose of greens and other fruits and vegetables so you do get those vitamins and minerals, however, your body still needs to break that down for nutrient extraction.
A multivitamin will give you everything you need in terms of vitamins and minerals so you don’t suffer a deficiency and should be in your routine regardless of what other supplement you take (3). Omega-3’s are those fatty acids great for boosting a variety of bodily functions like eye and brain health, on top of many others (4).
When it comes down to it, a multivitamin is essential in your routine and should absolutely be a staple. If you find that you are missing those valuable greens, then a super greens product is the way to go for it can give you all that and more. Omega-3 supplements are a nice choice if you want to improve bodily functions but the top two can do the job. If you have the money to spend, and feel an omega-3 supplement will help, then definitely look into a high-quality supplement to boost your gains.
Featured Super Greens Supplement For The Best Nutrients
Transparent Labs WellnessSeries Prebiotic Greens
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Prebiotic Greens is a mineral rich and nutritious prebiotic greens supplement. Two parts to this formula works to maximize nutrient utilization as effectively as possible.
Transparent Labs WellnessSeries Prebiotic Greens offers a solid mineral rich and nutritious prebiotic supplement to maximize nutrient utilization. With two parts to this formula, their Algae Greens delivers much needed vitamins and minerals to aid in detoxification and their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization. With clean ingredients and a transparent formula, Transparent Labs takes pride in knowing their product is geared towards the needs of the consumer with no ulterior motive.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Prebiotic Greens here!
Check out our list of the Best Super Green Supplements for more great products!
Wrap Up
Super greens supplements are exactly what we need to thrive day in and day out when it comes to our overall health and performance. By working with the right supplements, we work to optimize our gains so we never fall short of what we need most. By pumping us with fruits and vegetables, we are able to get those vital nutrients into our bodies and really find the best benefits for moving forward. A good super greens supplement can give us what we need and quickly and should be a staple in your supplements routine.
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*Images courtesy of Envato
References
Zhang, J.; et al. (2009). “The effect of fruit and vegetable powder mix on hypertensive subjects: a pilot study”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Kamangar, F.; et al. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
National Institute of Health: National Center For Complementary and Integrative Health”. (source)
Creatine Capsules Vs. Powder: Which One Is Best?
Both are helpful, but which is better for your gains?
For those of us looking to build insane strength and size, either for a massive aesthetic or performance results, creatine is one of those supplements we absolutely need to have on the shelf but the choice between creatine capsules vs. powder can be hard. As a safe and effective supplement, and easy way to see gains, creatine pairs nicely with a host of other products like protein powders, pre-workouts, and many more. But how to choose the best creatine option can be challenging.
Unlike some supplements, which only come in a powder or pill form depending on the supplement, creatine is available in both options. While it may be as simple as coming down to a preference in how you want to take your supplement, it can be hard to decide, for you want to maximize all your gains without sacrificing anything. So, we get to that tough question, which one is better?
Let’s take a look at creatine and note some of the differences between taking it in either pill or powder form. The right supplement can skyrocket your gains so the pressure is on to choose the right one. Good news is, it is absolutely possible to find.
What Is Creatine?
Creatine is an amino acid found in your muscles and your brain primarily used to boost energy and performance, increase muscle strength and size, avoid muscle breakdown, and retain as much muscle mass for performance and your aesthetic. What creatine does is it takes adenosine diphosphate (ADP), energy byproduct that is useless for your body, and recycles it to create adenosine triphosphate (ATP), your body’s energy source. This allows for increased energy stores for your next workout (1).
A creatine supplement gives your body a boost when looking to refuel these stores so you can tackle any workout that comes your way. As an effective tool to increase strength and size, it is no wonder why so many athletes use this supplement as a way to see gains.
Benefits Of Creatine
As mentioned above, creatine has the ability to really give you great benefits to strength and size, among other things. Benefits of creatine include:
Bigger, stronger muscles: Provide for more muscle pumps and increased blood flow through those overworked muscles for increased growth (2).
Better performance: Refuel those energy stores and enhance power output to support growth and recovery (3).
Support metabolism: Work to control insulin sensitivity and glycemic control for better fat loss.
Enhance cognitive function: Increase oxygen utilization in the brain to boost memory and processing speed (4).
Creatine Capsules Vs. Powder: Which Is Better?
When choosing between creatine capsules vs. powder, it is important to first see which one you would prefer more. Some people want to take capsules in the morning with their other vitamins and supplements and others would prefer to mix some powder and drink before their workout. So preference and what is most convenient to you is the number one factor. Along with this comes price. Of course, we would all want the very best supplements but those can get expensive. Looking into both options and seeing which product you can get at the best price also plays a big role.
To get into how this reacts and acts in your body, powder will be more readily absorbed and capsules will take time to digest. But on the alternative to that, capsules may be more convenient because you don’t need a shaker, the powder, and then some water, plus the hassle of transport and clean-up. With capsules you can pop them and your good to go. But ultimately for those of us looking to get this into our bodies as efficiently as possible, taking a powder form may seem like a better bet for it can be more readily absorbed and will hit you much faster.
Best Creatine Powder
With so many powders on the market, we wanted to share a great creatine powder from Transparent Labs with added HMB for even more benefits.
Transparent Labs StrengthSeries Creatine HMB
Code GENIRON10 For 10% Off
Transparent Labs Creatine HMB is clean and effective for tackling all of your strength building needs. With no artificial additives or preservatives, what you get is pure creatine with added HMB for better strength.
Transparent Labs Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass and boosting focus. At a good price, this is a one of the best creatine products on the market to buy for bulking.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Best Creatine Capsules
If we’re going to share a powder, it would only be fair to offer up some capsules as well. These capsules from Performance Lab are great and can serve as a solid option for those looking to take something in capsule form.
Performance Lab SPORT Maintain
Performance Lab Maintain contains three great ingredients and an ultramodern design to tackle all of your bulking needs. Easy to swallow capsules allow for better digestion so these nutrients hit you much faster.
This supplement from Performance Lab can restore depleted muscles on your rest day with 12 hours of steady anabolic nourishment. It can reload your muscles with key sport nutrients, provides extended-relief muscle growth support, and promotes strength, power, focus, and endurance. With three ingredients, creatine monohydrate being the biggest, this has the power to upgrade your rest day to new heights. The ultramodern design and easy to swallow capsules are great for digestion and bulking and comes from the best in sports nutrition technology on the market.
Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
When it comes down to it, the debate between creatine capsules vs. powder is ultimately your choice. Both will provide you with creatine for increased gains, and while powder is more readily absorbed, capsules will still offer great benefits. Looking into convenience and price is important, as well as exactly what you want out of your supplements. The right product can greatly enhance all of your gains.
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.
*Images courtesy of Envato
References
R.; et al. (2012). “Creatine supplementation with specific view to exercise/sports performance: an update”. (source)
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)