Tag: Nutrition
Constructing A Fat Loss Nutrition Plan And Training Program
Here is a guide to constructing the proper fat loss nutrition plan and training program.
You got blubber huh? Like, that soft squishy stuff tissue that eats at your insecurities. Wow, that escalated fast, but nonetheless, you clicked here to learn how to annihilate fat off your body for whatever reason.
Whether, you got a few pounds or a few dozen pounds to lose, you came to the right spot. So buckle up because we’re going to dial your nutrition and training to a new level.
It Starts With a Plan
Do you think the first man on the moon landed there by coincidence? No, of course not. Similarly, you’re not going to look like a shredded Greek statue by accident or by winging it. You need a plan.
I know that word is gross for some people because a plan requires well, planning. And I know some of you suck at planning or so you claim. You don’t suck at planning. You’ve just never done it before, so get the whole, “I suck at planning” mantra out of your head. It’s not that hard.
If you want any shot at trading your Shriek figure for a lean athletic body, you’ll need to practice planning and sticking to the plan. The consistency and intentionality is far more important than the exact X’s and O’s I’m about to teach you about nutrition and training.
So, with that being said, let’s talk about nutrition vs training.
Nutrition Vs Training
Many people like to pit nutrition against training. What’s even more annoying is that people will regurgitate dumb sayings like, “Nutrition is 90% of the battle bro.”
While I do think nutrition is more important for fat loss, but both are highly crucial. Nutrition simply creates a caloric deficit faster. For those who don’t know, a caloric deficit is when you eat fewer calories than you burn off over time. This is the underlying principle that must be present in any diet to produce fat loss.
So, as I was saying, nutrition can swing the balance of calories much more than training. In any given moment, you could eat a high calorie snack or big portion of food and slap on an easy 800 calories. With training, to burn off that same 800 calories takes hours of draining work.
So if your nutrition is severely off, it can screw you in the short term. Missing a training day isn’t as impactful. Nonetheless, training helps you burn additional calories, improves your health, and ensures the weight you lose is fat and not muscle (if your training is optimized for this).
So nutrition may be slightly more important, but the key takeaway is you need both.
Nutrition Planning
So the base of your nutrition is your caloric intake. This plan assumes you know how to track calories/macros or are willing to learn. It really doesn’t take long to learn and any internet guide should suffice.
But anyways, staying within a certain caloric limit is key. If you eat too many calories, you won’t enter a caloric deficit, meaning you won’t be losing weight. This begs the question of how many calories you should eat? It depends on how many you burn. The more you weigh and the more active you are, the more you burn, thus allowing you to eat more than someone who burns fewer calories.
Generally speaking, most people can take their bodyweight and multiply by 10-13. Multiply it by 10 if you can barely get 8,000-10,000 steps per day. And obviously go to the higher end if you train and move frequently.
To make things more flexible, you can subtract and add 50 calories to this number. This gives you a range to aim for as opposed to one strict number.
Here’s an example. If you’re 160 pounds and are moderately active, you would multiply your bodyweight by 13.
160 x 12 = 1920
Your caloric range would be 1870-1970.
Macronutrients
Macronutrients refer to the infamous 3 nutrients protein, carbs, and fat. These nutrients are called macros or macronutrients because they’re big nutrients as opposed to micronutrients which are small nutrients. Anyways, all 3 macronutrients contain calories. So every combination of macros results in a certain caloric intake.
If you can put 2 and 2 together, somebody who’s tracking macros is essentially tracking calories. As for what your macros should be, it’s far simpler than you think.
Many influencers and bros will have you believe there is magic within certain macros. I’ve even seen stuff on the internet telling you certain macros work better for certain body types. However, science completely disagrees. In fact, all the research points to the average person benefiting from a certain protein target and pretty much any reasonable fat to carb ratio.
So starting with protein, you want to hit at least 0.7-1 gram per pound of bodyweight. So a 160 pound person would aim for 112-160 grams of protein per day. 0.8 grams per pound of bodyweight is what research consistently finds all muscle building benefits max out at. So you can’t forcefeed more protein for more muscle, although there is no detriment, so feel free to knock yourself out.
Anyways, set up your protein and aim to hit or surpass your protein target daily. As for fat and carbs, there isn’t any specific number you must have. Both are important to have.
Fat is an essential nutrient that ensures you have optimal testosterone production and nutrient absorption.
Carbohydrates are your primary fuel sources for high intensity exercise and glycogen replenishment.
So again, both are useful and you don’t need a whole lot to maximize on their benefits, so eat in a ratio that’s up to your preference, so long as you don’t completely neglect one or the other.
Food Choices
As for exact food choices, the enemy of fat loss is hunger. Hunger drives food consumption which raises your caloric intake. Hunger also cues your brain to seek pleasure or in simple terms, trigger cravings. So, learning to appease your hunger without spending too many calories is key to successful fat loss.
Enter the concept of energy density. Energy density refers to how many calories a food has relative to it’s volume. If you’re into Real Estate, this is similar to the cost per square foot.
So ideally, you’d eat plenty of foods with a low energy density meaning they provide more volume while being low in calories.
Vegetables are the king of this. No food group outperforms veggies when it comes to energy density.
10 medium carrots are about 250 calories
1000 grams of zucchini is 170 calories
300 grams of spinach is 87 calories
Your stomach would explode before you could finish a fraction of the above food, but although your gut might feel full, the amount of storable energy you consumed is minor. That’s good news for your love handles.
In addition, the fiber and micronutrients from vegetables further enhance satiety and provide endless health benefits.
Fruit is a close second to vegetables. Most fruits are low in energy density as well. Research finds eating fruit before or during the meal increases satiety and lowers the calories somebody will eat without even tracking.
In addition, you’ll have to fulfill your protein needs. Most protein sources are low in energy density as well, but only if they’re lean. Lean meaning there is minimal tag along carbs and fat. This is rather obvious, but I still hear people saying almonds and chicken wings are good protein sources when they’re not. They’re fat sources. Fat in particular is the most energy dense macronutrient. It contains 9 calories per gram compared protein and carbs each only containing 4 calories per gram.
So think about something like a pork tenderloin vs strips of bacon. The pork tenderloin will provide more volume and protein for the same amount of calories while the bacon will provide less volume and fewer grams of protein.
So all this to say, your fat loss diet should consist mostly of lean protein, veggies, and fruit. Those are the non-negotiables. Beyond that, you can add starch, fat, and other types of food. They can still be beneficial.
In the case of junk food, you’re welcome to include that as well, but caution is warranted. High calorie processed foods can still be incorporated in a fat loss diet to increase adherence and enjoyment, but if overconsumption of these occur, it defeats the purpose of including them.
For example, somebody having some donuts over the weekend or having a small daily bag of chips is no big deal. You can stay within a deficit pretty easily. But if your processed snack or dessert bite turns into a food fest that would impress professional eaters, you’re negating the deficit you’re attempting.
Training
Now, let’s talk about training. The goal of your training isn’t fat loss per se. The total deficit will take care of that, which as I mentioned earlier, is mostly influenced by nutrition. But again, training still serves a deeply important purpose. Primarily, training will impact your body composition.
So if you eat in a deficit, you’re guaranteed to lose tissue, but the deficit alone doesn’t guarantee solely fat tissue.
Fortunately, by lifting weights optimally, you can retain and even build muscle mass as you diet down ensuring the tissue you lose is only fat. After all, it’s great to lose weight, but only if that weight is fat tissue.
So anyone dieting needs to wrap around their heads that fat loss training is hypertrophy training. What builds muscle as a stand-alone training program will help retain muscle during a fat loss phase.
Cardio is cool to add more energy expenditure. It’s good for health as is strength training. But cardio alone or done disproportionately more than strength training is doing a disservice for optimal fat loss. You need training that stimulates muscle growth.
So lift hard and maximize all the training variables for hypertrophy. Hypertrophy training is fat loss training. Tattoo that into your brain.
Keep it Simple
And that’s truly all you need. You need a deficit to ensure the laws of thermodynamics forces you into a smaller leaner frame. And you need to lift hard to ensure you keep that sexy hard looking muscle while the fat cells starves away.
You do that by planning your workouts and meals. Accumulate weeks and months and you’ll blast away much of the blubber you have. Don’t overcomplicate it past this.
WATCH – Inside Nutrabio: A Behind The Scenes Tour
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A deep dive into Nutrabio – one of the biggest bodybuilding and fitness supplement brands in the industry.
Supplements have become not only a major part of bodybuilding – but a major part of fitness and health across the world. The supplement industry has boomed over the past century and with that have come many companies that are looking to get a piece of the pie. With ever changing regulations, it can be hard for consumers to know what exactly they are putting into their bodies. Trust in a brand and trust in what is on the product label is paramount. That’s what supplement company Nutrabio prides themselves on – they go beyond FDA regulations to be the most trusted supplement brand on the market.
Nutrabio founder and CEO Mark Glazier invited Generation Iron to take the cameras behind the veil of the company. What followed was an in-depth tour of Nutrabio’s manufacturing and testing process. Nutrabio has always been transparent when it comes to their process – but now you can go even further with a complete visual tour of each step in Nutrabio’s process from start to finish.
Mark Glazier: The man behind Nutrabio
Mark Glazier has always held himself up to high standards of success. This was true even before the creation of Nutrabio. Before starting his company, Glazier was invested into martial arts since he was seven years old. He opened his first school when he was fourteen (unofficially) and later had a chain of studios.
A major part of martial arts is self discipline. It’s that kind of quality that he brought into the supplement world. Upon running his martial arts studios – Glazier became increasingly more interested in the nutrition side of fitness. He would suggest and recommend supplements to his students – and break down the science as to why they would need a certain product to improve their goals.
Eventually, this interest became so all-consuming that he decided to start his own supplement company. This is when Nutrabio was born. His goal was to not only be the best in the market – but to also provide consumers what he saw was severely lacking in supplements: trust and quality.
The Nutrabio Process
Nutrabio’s manufacturing process is bookended by testing. When the product creation process starts – all ingredients are tested for a variety of factors. When the manufacturing process is finished – the final product goes through those same tests again. The goal? To make sure that the quality and safety of every product has remained in tact from start to finish.
The FDA has a set of standards and regulations that all supplement manufacturers must abide by. Nutrabio goes beyond that with its own set of standards. These standards are even more strict than what the US government demands. That’s the kind of dedication to quality and safety Nutrabio gives to their product.
In addition to in house safety features, Nutrabio also provides a specific website to consumers. Each product has its own barcode. This can be submitted to a special site that breaks down the full safety and test results from manufacturing. Quite literally, a consumer can see the details on how their specific bottle of supplement was created. That’s just how dedicated the company is to trust and safety.
The End Result
When watching our behind-the-scenes tour of Nutrabio’s facilities – you get the feeling of walking through a secret government laboratory. As Mark Glazier himself details every step of the process – it becomes clear just how many small details must be considered. Nutrabio manufactures their own products rather than outsource to a third part manufacturing facility. This provides them with complete control. Not only that – they can provide fresh product directly to the consumer.
With many other brands, there’s no telling exactly how long a product has been bottled when you buy it off the shelves. With Nutrabio, you can be rest assured that the product is fresh to the consumer. Detail, control, and passion are key words to describe Mark Glazier and the Nutrabio process. That’s the end result. It’s the reason that Nutrabio stands in the top percentile of the supplement world.
Our recommended Nutrabio Products
Generation Iron has a dedicated review team to analyze all major supplement products that bodybuilders and athletes use. Over the past few years, Nutrabio products have been covered by our supplement critics. If this video tour impressed you – we have a top recommendation to add into your stack.
NutraBio Leg Day is that intra-workout supplement you need to power you through your workouts by providing serious fuel to aid in whatever your body needs.
You can check out our full in detail review for Nutrabio’s Leg Day right here.
Wrap up
If you’re interested in learning more about Mark Glazier and Nutrabio, make sure to head over to their official website to check out their offerings and their mission. You can also watch the full behind-the-scenes video tour above!
5 Reasons Why You’re Not Building Muscle
Top 5 reasons your (probably) not building muscle.
Bodybuilding isn’t an easy sport. Many people give up working out before they see any results. These people either blame their genetics for their inability to build muscle or throw out the “too busy to workout” excuse.
While bodybuilding can be hard, it is not rocket science. If you do all the things right, you will be on your way to building your dream physique. These could be the 5 reasons why you’re not building muscle mass.
1. You’re A Hardgainer
If you’ve not been able to build muscle mass, there could be chances you’re a hardgainer. It can be more difficult for a hardgainer to build muscle mass because of a variety of reasons which we will discover in this article.
You might start out skinny but you can pack on considerable muscle by breaking out of the hardgainer hell by following tips mentioned in this article. Don’t let being a hardgainer be an excuse for taking it easy in the gym.
2. Your Muscles Have Adopted To Your Workouts
Many people have the habit of the following the same workouts. Although doing this could be convenient but it will hurt your gains in the long run. In order to build muscle, you need to constantly shock your muscles.
Change your exercises every 2-3 weeks to see optimal gains. If you have a problem coming up with new exercises, you could follow one of the training programs available for free online or hire a trainer to design a personalized training program for you.
3. Your Diet is Not on Point
Depending on your body weight and your goals, your body needs macro and micronutrients to grow. If you’re not meeting your daily required nutrition goals, you will not see any progress.
If your goal is to build muscle, you should be consuming two grams of protein per pound of bodyweight to see results. For eg – if you weigh 70 lbs, you should be taking 140 grams of protein every day. If you don’t know how to make your diet plan, take the help of a professional.
4. Lack of Recovery
No matter how hard you workout, you won’t see results until your body recovers from your workouts. You don’t build muscle in the gym. Your muscles break down when you lift weights. Your muscles grow when you’re in deep sleep.
You need anywhere between 6-8 hours of sleep every night to recover from your workouts. Joint pains and prolonged muscle soreness are a sign of lack of recovery. Supplements can be an effective way to recuperate from your workouts.
5. Indiscipline
Bodybuilding is a sport which needs military-like discipline in all respects. You need to follow a regime with your training, diet, and rest. Following a program is the best and the fastest way to reach your goals.
You should follow a schedule for your workouts and diets. You should hit the gym at the same time every day because doing this will help your body respond better to your workouts. By being inconsistent with your training, diet, and rest, you are leaving gains on the table.
Are you a hardgainer? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Is Caffeine Good Or Bad For Bodybuilding Progress?
Some of us can’t start the day without a boost of caffeine, but just how useful is it for our progress in the gym?
The story seems to be the same for many of us. We roll out of bed, meander downstairs still in that sleepy haze, brew a cup of coffee, and suddenly we are as alert as ever. That boost we get from caffeine can be addictive and as a powerful stimulant, its properties of helping or hurting our progress in the gym have long been debated. Studies have shown great benefits to caffeine and offers us a great boost of joy knowing we aren’t hurting our bodies with three cups of coffee a day. Then something else comes out expressing the dangers of caffeine and we fall into that pit of despair as we throw our third cup of coffee away.
But as a legal stimulant, caffeine is something that has been around forever and has long been used by athletes to stimulate weight loss and enhance exercise performance to promote energy and alertness. But the argument around caffeine and athletic performance stems from caffeine’s ability to raise stress levels in those already committing themselves to exercise induce stress. So, while this natural stimulant has great benefits for some facets of athletic performance and bodybuilding, there are some downsides that are important to take note of.
What Is Caffeine?
Caffeine is a natural stimulant found in coffee, tea, and cacao plants and works by stimulating your brain and central nervous system (1). This is where your feelings of alertness and prevention of exhaustion comes into play. Caffeine mainly affects the brain and functions as a hormone blocker for adenosine, a neurotransmitter that relaxes the brain. For those who drink coffee late at night and wonder why falling asleep is so challenging, it is because caffeine has constantly been blocking your relaxation receptors, leaving you totally wired.
While caffeine has an abundance of benefits including aiding in weight loss, improving performance, and promoting gut health, unfortunate side effects include anxiety, restlessness, and poor sleep and can lead to headaches or high blood pressure (2). Many fat burner supplements and pre-workouts contain caffeine to assist in your bodybuilding progress. But the challenge comes with taking the right doses of caffeine so it helps you instead of leading you down a path of regression.
The Positives Of Caffeine
Caffeine can aid in weight loss by kickstarting the process of lipolysis, which is great because your body releases free fatty acids into the bloodstream by breaking fat stores to be used for energy (3). It is a great way to boost your metabolism in order to find stored fat energy. As a result of this process, your body has energy to burn, and fat energy at that, to keep you working hard through those grueling workouts as you seek to build muscle and shed fat for your bodybuilding progress.
As a simulant that blocks those adenosine receptors, your brain doesn’t feel the sensation of exhaustion or relaxation and gives you that mental energy to keep grinding in the gym to results quickly. With a rise in dopamine and norepinephrine as a result of this as well, your mood and brain function increase allowing for better work to be done. Caffeine is a great natural stimulant to take for energy and fat loss and your bodybuilding progress is sure to see great gains.
But Be Aware Of What It Can Do
Caffeine provides many great benefits, but the fear comes with too much caffeine and the negative result it can have on your body which can in fact counter all the progress you are making. Caffeine can lead to elevated levels of anxiety and stress (4), as well as raise your cortisol levels. The down side to elevated cortisol levels is that it can stunt your body’s natural recovery process if you consume too soon after a workout. For those who don’t, it is something to keep in mind, but for those who enjoy a cup right after a workout, maybe consider shifting your caffeine schedule around.
The real issues comes with how much caffeine you are actually ingesting (5). If you are taking caffeine through a pill form or a standardized liquid, then it is easy to keep track. But with different levels of varying degrees of strength for each coffee brand, it is important to look at just how much is in each cup. The biggest thing to watch out for is if you are taking supplements that have caffeine. This could be a fat burner or a pre-workout, but either way, you may be consuming way more caffeine than you actually know. Don’t let jitters and anxiety consume you because of your caffeine intake and just work on timing your caffeine right so it works for your benefit, not your detriment.
Wrap Up
Caffeine is an amazing stimulant and as an all-natural way to boost your energy levels and aid in weight loss, it can lead to increased strength and progress with your bodybuilding goals. While the benefits of caffeine seem to be great for your overall health if used right, misusing or abusing caffeine can provide serious detriment to your health. Avoid caffeine from sugary drinks and stick to coffee or tea but monitor your intake especially if you are taking a fat burner or pre-workout supplement.
All in all, you can enjoy weight loss and see bodybuilding progress without caffeine. If you are naturally full of energy, or are caffeine sensitive, there are other ways to see great growth in the gym. In moderation, caffeine is solid for those who do use it and who are seeking progress. Be smart, enjoy your morning coffee (and afternoon one too), and watch your bodybuilding goals progress so you look and feel great.
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
National Library of Medicine. “Caffeine”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Icken, D.; Feller, S.; Engeli, S.; Mayr, A.; Muller, A.; Hilbert, A.; de Zwaan, M. (2015). “Caffeine intake is related to successful weight loss maintenance”. (source)
Richards, Gareth; Smith, Andrew (2015). “Caffeine consumption and self-assessed stress, anxiety, and depression in secondary school children”. (source)
Cho, Hae-Wol (2018). “How Much Caffeine is Too much for Young Adolescents?”. (source)
How High Protein Pasta Can Aid In Weight Loss
Having a high protein pasta in your diet can greatly benefit you and your weight loss goals.
When it comes to weight loss, it seems like we have to sacrifice all that great food we know and love. We often hear about carbs, the number one enemy towards weight loss. But this naïve view of carbs only hurts us in the long run and can lead us down a road that we just don’t need. It is possible to enjoy a good meal and high protein pasta is a great way to get all those nutrients into our bodies while still promoting weight loss and satiety.
Let’s take a look at pasta and the value of carbs and protein to see just what this dish can do for your weight loss goals. With the right approach to diet and training, as well as supplementation, you will be well on your way to that physique you want most.
Value Of Carbs
Putting carbs into your routine is important for it is one of the big three macronutrients vital for success. Carbs work to provide working energy for your muscles and work to boost things like memory, mood, among others (1). While there is a common misconception that carbs are bad, it could not be more wrong. We need carbs to function in our workouts and our daily lives, and a high protein pasta will provide for all those carbohydrate needs.
Value Of Protein
Protein is the building block of all muscle and is essential for those of us looking to increase in strength and size. But what protein can do is also help keep you full, thus leading to less snacking, and ultimately helping with weight loss (2). A high protein pasta that will work for your benefit in terms of carb intake will also work for protein intake as it will contain an adequate amount so all those needs can be met.
Tips For Losing Weight While Eating Pasta
When making a great pasta dish during your weight loss journey, there are some things to keep in mind that can help you lose weight. While some of these may seem odd, its all about making sure you know what to do and how to properly do it to see great gains.
While we love to add things into our pasta, an easy way to solve the problem is by not adding vegetables, for this can lead to slower digestion with the increased fiber (3), thus storing those carbs for later. Instead, look to pair it with a protein for this can help with keeping you full for longer and supporting a healthy metabolism. To keep calories in mind, a low sugar and low fat sauce is a great idea to add into the mix.
Portion control is also important and choosing the best kind of pasta can greatly affect weight loss. A mountain of noodles will most likely not get you to where you want to be, but a good size portion with a hearty piece of meat can fill you right up. But don’t feel bad about eating this for it can really benefit you and give you a great boost when it comes to your weight loss goals.
Featured Supplement For Weight Loss
When it comes to losing weight, while a solid diet and training routine are the right approach, having the best supplements around can work wonders for all your weight loss needs. A protein powder, for example, can work to pump you with protein for growth and recovery, but also keep you full so you see the results you want most. Pre-workouts, BCAAs, and testosterone boosters all have properties that can help with weight loss as well. CLA supplements are an interesting weight loss option, but for those really looking to make a dent, check out a great fat burner to help shed that unwanted fat and burn more calories (4).
Transparent Labs PhysiqueSeries Fat Burner
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Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
A high protein pasta is a delicious and great meal to pump you with carbs and protein so you still see those gains you want most. While myths around pasta and other carbs exist when it comes to weight loss, it is absolutely possible to see your physique goals come to life with the right approach to diet and training. And of course, the right supplements can greatly influence how you get there. Give protein pasta a try and see what this can do to spice up your meals and aid in your weight loss.
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
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T. (2015). “The role of protein in weight loss and maintenance”. (source)
Lattimer, J.; Haub, M. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
Jeukendrup, A.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Do Carbs at Night Make You Leaner or Fatter?
What impact do carbs at night really have?
Growing up, you were drilled with the message to never eat at night. Eating at night is for losers who accumulate body fat right? And if you do eat at night, definitely don’t eat carbs. Carbs will kill your dreams, take everything you love, and make you fatter than an obese Oompa Loompa right?
Oh how we believe such fake news. Crap like this is tattooed in our brains since childhood yet the science doesn’t support it. Let me break down the nuances of nighttime eating.
Sleeping Metabolic Rate Myths
So one of the most common misconceptions about eating at night is your metabolism. People throw around this word as if they understand what it means. What they usually mean is your metabolic rate which is how rapid you burn calories at rest.
People argue that eating at night is detrimental because when you go to sleep, you’re no longer active, so these calories fatten you up like a pig. Oink oink anybody?
All jokes aside, sleeping metabolic rate isn’t much different from your waking metabolic rate. When you first fall asleep, your metabolic rate drops a bit, but as sleep related bodily processes begin, energy expenditure also comes back up (1-4).
In addition, exercise also increases your sleeping metabolic rate likely due to the energy cost of repairing and building muscle (5).
Energy Balance
All of this is neither here nor there though because eating nets you body fat storage no matter how fast your metabolic rate is. For example, when you eat a 600 calories meal, you can’t burn off 600 calories in the time it takes to eat that meal. You’re going to burn a certain amount throughout a 24 hour period, so the total food you eat matters, not when you make fat deposits from consuming meals.
So how much you eat will be distributed at various meal times in which fat will be stored. The day as a whole is your opportunity to burn enough calories to put you in the energy balance you want.
So eating an entire cake as a midnight snack isn’t bad because it’s done in the dark. It’s bad because well, you’re eating an entire cake. It’s no better if you were to eat that cake in the morning. Calories don’t magically get more fattening past 6 pm or whatever random time you’ve heard.
Carb Backloading
However, if you do have the correct energy balance, that’s not to say meal timing is meaningless. Certain nutrients interact at certain times. We have some research indicating the opposite of what many people have been taught about pre-bed carbs.
Many people don’t realize, night time eating can be beneficial. Again, this is in the context of an overall calorically controlled diet, not simply using this as an excuse to eat an extra dinner and hit up the local dessert buffet.
Anyways, this idea is called carb backloading and was once highly popular in the fitness industry. The idea is to push more of your calories/carbohydrates towards the later part of the day or the evening. Some of my clients who carb backload like to push almost all of their carbs to the final meal similar to one study I’ll talk about.
Let’s look at the studies for this along with some practical rationale to consider.
The Research
If you look at cross sectional or epidemiological studies, they’re quite mixed, but many show fatter people often eat at night, but correlation doesn’t equal causation. When you take a closer look, unhealthy people simply eat too much and have no structure or planning surrounding their food.
More controlled studies paint a different picture.
Before the 21st century even began, Keim et al. conducted a study in a metabolic ward which is super fancy chamber to control and monitor energy balance (6).
Both groups ate macro matched diets, but one group ate 70% of their calories in the AM while the other group ate 70% of their calories in the PM. All food was provided.
Exercise was also implemented with both strength training and cardio, so this applies more to this audience as well.
The PM group had far better body composition and muscle retention. The AM group lost quite a bit more muscle. Both groups lost fat.
Moving into the 21st century, we have Sofer et al which was an infamous study done in 78 Isreaeli police officers across 6 months with lots of tests done on weight loss and hormonal profiles (7). This study specifically had one group eat all the carbs early while the other group ate all their carbs at dinner.
Many people would predict the carbs at night group to get worse results. Not quite. In fact, the PM carb group experienced better fat/weight loss, decrease in fasting insulin levels, lower inflammation, and better cholesterol.
Some of these effects can be attributed to more weight loss which is a remarkable benefit alone, but they can also be attributed to how carbohydrates sync with your body’s hormonal cycles during the night.
Leptin and adiponectin are 2 beneficial hormones that aid in satiety. They can decrease at night naturally. But having more carbs at night can alter these levels according to the Sofer study.
Carbohydrates also promote serotonin levels to help you feel happy and relaxed along with melatonin levels at night which helps you fall asleep. We have lots of studies on carbohydrate rich foods helping people fall asleep (8).
Practical Benefits of Pre-bed Carbs
You ever start the day and it’s chaos out the gate? Show of hands? Yeah, me too. I can only imagine how bad it is for people with children and extremely stressful jobs. You go through the day, somehow make it out alive, come home to more responsibilities, and guess what?
You want to devour everything. Your brain wants some pleasure and it’s hunger is ravenous.
However, if you consumed lots of calories during the day, you don’t get to eat many after work unless you want to gain body fat. So backloading calories/carbs is highly practical here. Think about it.
During the day, you’re at work. If you’re truly busy and have back-to-back responsibilities or meetings, you shouldn’t be thinking about food. Being occupied has been shown to be an extremely powerful appetite suppressant.
So not eating as much during the day when you’re busy and not hungry to allow for more nighttime calories is practical. Furthermore, many people eat with their families or go out for dinner. Having more calories and carbohydrates to be flexible with can either make or break the adherence of your diet.
Give carb backloading a try if you haven’t yet. It doesn’t have to be super close to bed time to reap the sleep benefits. Anytime during the evening time should be fine and may even prevent that late night snacky type hunger.
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References
Katayose Y;Tasaki M;Ogata H;Nakata Y;Tokuyama K;Satoh M; “Metabolic Rate and Fuel Utilization During Sleep Assessed by Whole-Body Indirect Calorimetry.” Metabolism: Clinical and Experimental, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/19394978/.
JM;, Seale JL;Conway. “Relationship Between Overnight Energy Expenditure and BMR Measured in a Room-Sized Calorimeter.” European Journal of Clinical Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/10099943/.
Zhang K;Sun M;Werner P;Kovera AJ;Albu J;Pi-Sunyer FX;Boozer CN; “Sleeping Metabolic Rate in Relation to Body Mass Index and Body Composition.” International Journal of Obesity and Related Metabolic Disorders : Journal of the International Association for the Study of Obesity, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/11896493/.
Kumahara H;Yoshioka M;Yoshitake Y;Shindo M;Schutz Y;Tanaka H; “The Difference Between the Basal Metabolic Rate and the Sleeping Metabolic Rate in Japanese.” Journal of Nutritional Science and Vitaminology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/15895522/.
Mischler I;Vermorel M;Montaurier C;Mounier R;Pialoux V;Péquignot JM;Cottet-Emard JM;Coudert J;Fellmann N; “Prolonged Daytime Exercise Repeated Over 4 Days Increases Sleeping Heart Rate and Metabolic Rate.” Canadian Journal of Applied Physiology = Revue Canadienne De Physiologie Appliquee, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/12904638/.
Keim, et al. “Weight Loss Is Greater with Consumption of Large Morning Meals and Fat-Free Mass Is Preserved with Large Evening Meals in Women on a Controlled Weight Reduction Regimen.” OUP Academic, Oxford University Press, 1 Jan. 1997, academic.oup.com/jn/article/127/1/75/4728738.
Sofer S;Eliraz A;Kaplan S;Voet H;Fink G;Kima T;Madar Z; “Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21475137/.
Vlahoyiannis, Angelos, et al. “A Systematic Review, Meta-Analysis and Meta-Regression on the Effects of Carbohydrates on Sleep.” MDPI, Multidisciplinary Digital Publishing Institute, 14 Apr. 2021, www.mdpi.com/2072-6643/13/4/1283/htm.
Build A Six-Pack With These 6 Moves
6 Exercises For A Shredded Core
A shredded midsection is what separates the men from the boys. You need to have your diet and exercise on point if you want to build solid abs. While it’s true abs are made in the kitchen, you need to train your core optimally to get the desired definition in your midriff.
Most people rely on a few exercises to build abs. Your core is divided into three parts; upper, middle and lower. You need to have exercises in your workouts which train all the three sections of your midriff.
1. Cable Crunches – 3 Sets 20 Reps
Using cables helps you maintain constant tension on your abs throughout the exercise. The problem with free weight exercises is, you have tension on your muscles on the concentric motion but have no tension on the eccentric motion.
Cable crunches focus on your upper abs. Make sure you keep your core tight throughout the movement. Exhale and squeeze your abs at the bottom of the movement to make the most of this exercise.
2. Crunches – 3 Sets 20 Reps
Crunches are the gold standard when it comes to ab training. The range of motion is the key while performing this exercise. You should be touching your knees at the top of the movement and lie flat on the floor at the bottom of the movement.
If body weight crunches are too easy for you, feel free to add resistance by using weights. Most people just go through the motions when doing crunches. You should keep your core tight and contract your abdominal muscles with every rep.
3. Hanging Leg Raises – 3 Sets 15 Reps
Hanging leg raises can be a brutal exercise if done correctly. This exercise work on your middle and lower abs. Fat on the lower belly can be the hardest to lose and this exercise can help you see results.
While performing this exercise make sure you’re not swinging your body. You need to keep your upper body stable and only have movement in the lower body. Hold your legs at the top of the movement and bring them back slowly.
4. Decline Crunches – 3 Sets 15 Reps
Decline crunches will set your lower abs on fire. While doing decline crunches, keep your hands on either side of your head. Don’t lock your fingers at the back of your head. Avoid using momentum to lift yourself up.
Maintain a mind-muscle connection with your abs. Exhale, contract and squeeze your abs at the top of the movement and pause at the top for a second. Slowly lower your body to the starting position and repeat.
5. Russian Twists – 3 Sets 15 Reps
Obliques are one of the most overlooked muscle groups while training abs. A midriff can never be deemed shredded if it doesn’t have ripped fish-gills like obliques. Russian twists are an incredibly effective exercise in developing your obliques.
Lie down on the floor with your knees bent and your feet four inches off the ground. Your quads and upper body should be forming an imaginary V-shape. Hold a weight plate in front of your chest while locking out your elbows. Rotate to your right side, exhale and squeeze your obliques, repeat for the left side.
6. Planks – 3 Sets 1 Minute Each
Planks have earned a name for themselves when it comes to building a strong core. Your abs will already be smoked by the time you reach this exercise. Planks can strengthen your core which will not only help in building abs but will also make you stronger at other exercises.
While performing the planks, make sure your body is in a straight line. Your hips shouldn’t be hanging low or be forming a bridge. Keep your core tight throughout this exercise and your head and neck in line with your body.
Which is your favorite ab exercise?
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Best Personal Blenders For Bodybuilding & Shakes (Updated 2021)
The best personal blender for protein shakes can influence your bodybuilding goals for the better as you look for the best bodybuilding blender to maximize your gains.
Choosing the right blender can be extremely difficult for many reasons. Cheap blenders can be $20 while high-end models run anywhere from $2,000 to $4,000. But not every blender has the same features, or is as good at the same thing. Blenders vary on everything from height and weight to controls, to engine power to type of rotary blade. There’s an overwhelming amount of factors to consider, so, if you’re having trouble, let us break it down for you so you can maximize growth and recovery.
We’ve put together a list of the Best Personal Blenders for 2021 so you can make the best protein shake and get the most out of your bodybuilding goals. The right blender will allow for serious gains and the right nutrients to hit your body as best they can.
Best Personal Blenders For 2021
Best Blender Overall
The best blender overall will work to create the best smoothies or desired beverage with power and quality while being at an affordable price to not totally break the bank.
Ninja Personal Blender
Ninja Personal Blender is a powerful 700-watt blender with pulse technology designed to extract all nutrients from whole fruits and vegetables. For those frozen blending needs, this can crush through ice and frozen fruit with ease to add a nice chill to your smoothie or desired beverage. This blender set comes with 2 16-oz. cups, 2 sip and seal lids, and a 30 recipe inspiration guide so you can experiment and try many smoothies that you may thoroughly enjoy. Dishwasher and a high-quality blender, this is perfect for all your needs.
Ninja Personal Blender is a powerful 700-watt blender perfect for blending your desired beverage while extracting all those key nutrients.
Pros
700 watt provides for great power and blending
Dishwasher safe and easy to clean and use
Plastic cups it comes with are durable and perfect additions to this blender
Cons
If overused, may need new blades sooner than expected
Price: $49.99
Best Bodybuilding Blender
Bodybuilders need a quality blender for those post-workout routines as they seek the best nutrients possible to build that shredded and desired physique.
Cincred Personal Countertop Blender
The Cincred is an affordable option that is just as portable and easy-to-use despite being available at a much lower price point. This is definitely the most budget-friendly option for those of you who aren’t looking to spend too much money on a personal blender for protein shakes. This protein shake blender has high consumer reviews and is widely praised for its ability to chop ice, coffee beans, and recently thawed frozen veggies and ingredients without stalling or breaking down like cheaper models which suffer from too much blending. It’s the most effective blender for protein shakes in the most affordable bracket.
Cincred Personal Countertop Blender is affordable and portable able to blend any ingredients into a great shake.
Pros
Offers a big serving of smoothies perfect for snacks or meals
Very convenient to use and take on the go
Easy to clean for hassle free clean-up
Cons
May not be great at blending very dense things at once
May leak if the lid is not properly adjusted and it can be hard to adjust
Price: $29.99
Best Portable Blender For Protein Shakes
A portable blender can be taken anywhere so you can have accessible protein shakes to maximize growth and recovery without the fear of missing out on key nutrients.
La Reveuse Personal Size Blender
The La Reveuse is a 250-watt personal blender that has the horsepower and level of blades necessary to chop, blend, mix, grate, grind, and even purée making this a top choice for best blender. It’s great for blending smoothies, shakes, and protein mixes with other ingredients. The design of the La Reveuse is extremely easy to use and the bowl easily detaches to become a cup. It comes with an extra mug for those of you looking to drink your protein shake or smoothie around the house.
La Reveuse Personal Size Blender is a 250-watt blender with great blades able to chop, blend, grind, and puree anything you want with ease.
Pros
Powerful and compact while being easy to use
Decent amount of watts for certain beverages
Durable and reasonably priced
Cons
It could have more watts compared to others on the market
Price: $29.99
Best Personal Shake Blender
A personal shake can greatly influence gains and having a great grab-and-go option will most certainly help with all those bodybuilding and other sport performance needs.
NOW Sports Nutrition Personal Blender
NOW Sports is known for supplying some high quality supplements in the bodybuilding industry, but their domain also includes equipment like personal blenders. The NOW Sports Personal blender is GMP-quality assured, meaning the blender has excellent durability and material for high quality and is unlikely to break or stall even during heavy use making this a top choice for best blender. It has three speeds and a powerful 300-watt motor — one of the highest levels of horsepower on this list to make the best protein shake with great blending.
NOW Sports Nutrition Personal Blender is a high-quality and durable blender great for heavy use and protein blending.
Pros
Works well for blending and is reasonably powerful
Good durability and can handle heavy use
Easy to use and easy to clean
Cons
300 watts could be more compared to others for blending capabilities
The rubber gasket/seal may not be as secure as it should be
Price: $24.95
Best Protein Blender
A blender to pump you with protein for whatever beverage you choose will help keep you full and aid in growth and recovery, vital components to increased gains and weight loss.
La Reveuse Smoothies Blender
The larger model of the La Reveuse has a 300-watt motor and 4-pronged stainless steel blades. It’s a great choice for those of you who tend to gulp down massive protein shakes in the morning or a protein shake before bed. It’s also 3 pounds, which is on the heavy side for a smaller blender designed to be carried with you. However, it’s extremely efficient, has high horse power, and can easily blend and purée tough materials like ice and coffee beans to save you time and make a large and simple shake for performance.
La Reveuse Smoothies Blender is a 300-watt motor with 4-pronged stainless steel blades for easy blending and great shakes.
Pros
Decent power and 4-pronged blades are perfect for easy blending
Good size and doesn’t take up too much space
Great for blending protein and those who make protein shakes often
Cons
Some durability concerns with the twist and locking in portion before use
Price: $23.99
Benefits Of Personal Blenders
The benefits of the best portable blender for protein shakes can greatly affect your bodybuilding goals and allow for those vital nutrients to hit you easier with a great smoothie or shake. The benefits of a personal blender include:
Makes great smoothies and shakes: With awesome blending abilities, these can mix a great shake in no time for a delicious meal or snack.
Maintains nutrients: This won’t get rid of any of the vital nutrients you add. It will only blend them together in a tasty way.
Easy to use: Blenders are easy to use and easy to clean to make your life and simple as possible.
Quick and efficient blending: The right blender will work to mix all of your ingredients well to avoid clumping.
How We Choose The Best Bodybuilding Blender
Our editorial team used five key factors to help determine which blender works best for athletes, or even just anyone looking to have a high-powered blender that gets the job done in the kitchen. Our lineup of blenders was evaluated on the basis of value, durability, horsepower, variety of function, and design. Here’s how we applied those terms:
Value: We determined the value of the best protein blenders by weighing its price against its variety of features. This means that the cheapest blender won’t outrank the most expensive blender just because it technically costs the least so for those on a budget, that is something to consider. Each blender’s price is carefully weighed against the number of features it has and how well people who own the blender say it works.
Durability: A common complaint about the best protein blenders, especially cheap models, is that they break easily. Blenders were also ranked on their durability because you don’t just want a product that works, you want a product that lasts.
Horsepower: Probably the most obvious factor in your blender decision is the horsepower, which is the literal power the blender engine has to do things like crush, cream, mix, and purée. Obviously, having a higher horsepower is more desirable in a blender for convenience and time.
Variety of Function: How many things can your blender do? Basic models can probably crush ice and make a lumpy smoothie. But there are lots of blenders that have many functions and can do incredible things, like mill grains to your exact specifications, or create homemade butters, jams, and sauces.
Design: Finally, how easy is it to use your blender? Does the lid stay firmly on while you’re using it? Is it easy to empty the bowl when you’re done? The physical design of a blender is obviously important because using a poorly designed blender is extremely frustrating.
FAQ Section
What is the best blender?
Ninja Personal Blender. This is a powerful 700-watt blender with pulse technology designed to extract all nutrients from whole fruits and vegetables. For those frozen blending needs, this can crush through ice and frozen fruit with ease to add a nice chill to your smoothie or desired beverage making this the best protein blender and most powerful personal blender.
What is the difference between a personal blender and a shaker bottle?
A shaker bottle is great for those on-the-go needs to quickly mix a protein shake or other supplements for easy nutrient access. A personal blender allows you to add fruit and other foods so you get a smooth and creamy shake for any occasion.
Are blenders easy to clean?
Blenders are relatively easy to clean, but it is important to make sure the blade comes off easily. Also, some blenders are dishwasher safe to make cleaning as easy as possible.
Wrap Up
The best personal blender for bodybuilding and protein shakes can greatly influence your gains and work to give you all those vital nutrients in a delicious way. By working with the most powerful personal blender, and one that you can easily use and clean, your gains are sure to happen in no time with a quality smoothie or shake. Check out our list of the best blenders above and see what these amazing products can do for you.
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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.
Best Shaker Bottles For Bodybuilding & Hydration (Updated 2021)
Elevate your pre-, mid-, or post-workouts with a top tier shaker bottle for all those protein and nutrient needs.
Shaker bottles have grown in popularity and there is no question as to why. The convenience and ease of these health and fitness aids for athletes, bodybuilders, strongmen, or just everyday gym-goers has given shaker bottle purchases a serious boost. With that, companies have sought top-tier designs to attract buyers and the great designs and technologies on the market today truly benefit the consumer with an individual bottle or a shaker bottle pack.
We’ve put together a list of the Best Shaker Bottles for 2021 so you can have a great product to make a protein shake, or hold whatever workout beverage you desire. The right bottle will be durable and last a long time for all those nutrient needs.
Best Shaker Bottles For 2021
Best Overall Shaker Bottle
The best shaker bottle overall will be high-quality and durable for all your needs while also holding plenty of liquid for the perfect pre-, mid-, or post-workout beverage.
Hydra Cup High Performance Dual Shaker Bottle
Hydra Cup brings this amazing two-chamber shaker bottle to cover your pre- and post-workout needs all in one bottle. Able to hold whatever you need it to, this is the perfect way to eliminate two bottles and the hassle of cleaning after each supplement. Able to hold 36 ounces total, one side can hold up to 22 ounces while the other holds 14 ounces. A high-quality and durable solution to multiple shaker bottles, Hydra Cup offers a leak proof seal with snap on lids, as opposed to twist. For mixing, the dual mixing grids sit on the cap and allows for smooth mixing and easy clean-up. Easy to clean with a well-thought out design, this dual threat shaker bottle is a great overall option.
Hydra Cup High Performance Dual Shaker Bottle is a two-in-one, high-quality shaker bottle able to hold your desired beverage with 22-ounces on one side and 14-ounces on the other.
Pros
The two-in-one design makes all of your nutrition needs easy and convenient
36 ounces is more than enough volume for your nutrient needs
For the price, this product is durable, reliable, and an overall easy to use shaker bottle
Cons
The quality of the lids is weak and some buyers have reported breaking or slight leaking
Clean-up can be a bit of a hassle given there are so many undetachable parts included
Price: $13.50
Check out our individual review for Hydra Cup High Performance Shaker Bottle here!
Best Shaker Bottle For Bodybuilding
Bodybuilders need a good shaker to hold liquid and other supplements as they seek the best gains inside and out of the gym and the best shaker bottle for bodybuilding can do just that.
BlenderBottle Pro Series Shaker
With a traditional blender bottle size and design, BlenderBottle Pro Series brings you everything you need in a traditional blender bottle. Its wide mouth design allows for easy access to add supplements and the rounded base works for thorough mixing. Their patented mixing system uses a 316 surgical grade stainless steel ball only used with BlenderBottle products. Pro Series offers an innovative leak-proof lid and the flip cap makes a distinct snapping noise to let you know you are good to go. With a sleek design, BlenderBottle will provide for great traditional benefits while fitting anywhere and providing you with your overall nutrient coverage.
BlenderBottle Pro Series Shaker Bottle is everything you need in a traditional shaker with a wide mouth design and patented mixing system for the best mixing and shakes.
Pros
Keeping the traditional design yet still proving effective is a great draw for BlenderBottle
The mixing ball still holds up as a quality way to blend ingredients together
28 ounces is the perfect size for volume
Good price for the new Pro Series design as well
Cons
Some leaking has been reported
The round bottom is a great design for mixing, but the vertical grooves make cleaning difficult
Price: $13.44
Best Shaker Bottle For Mixing
Mixing can be a challenge and many shakers leave clumps and bits of powder, but the right bottle will handle all those mixing needs for the smoothest shake.
ShakeSphere Tumbler
ShakeSphere brings this really great advanced design to the table with a large capsule-shaped shaker bottle. What makes this bottle so interesting is that it doesn’t have a mixing ball or mesh grid to blend your ingredients together. The capsule design allows for all contents to continue moving around the inside without getting stuck on the corners. This ensures an effective and smooth consistency for all of your mixing needs. Cleaning is made easy with less parts and its BPA free Tritan plastic make this tumbler very durable and freezer safe. A secure, leak-proof lid is provided for no mess and as a quality product, this advanced design will aid in functionality and convenience.
ShakeSphere Tumbler brings an advanced design with a large, capsule-shaped shaker bottle that doesn’t need a mixing ball or mesh grid given its innovative design.
Pros
This advanced design with no mixing tool is really great for convenience and clean-up
It’s size is very portable although slightly more expensive than others, you are getting a very durable and high-quality product
Cons
If not shaken thoroughly enough, clumping can occur. This is where something like a mixing ball would provide for that extra mixing benefit
The mouthpiece is slightly smaller than you may want, but that just comes with the design
Price: $19.99
Best Two-Chamber Shaker Bottle
Two-chamber shaker bottles are awesome for they can hold one supplement or desired liquid on one side and a different one on the other with no crossover and plenty of opportunities for gains.
Hydra Cup High Performance Dual Shaker Bottle
Hydra Cup brings this amazing two-chamber shaker bottle to cover your pre- and post-workout needs all in one bottle. Able to hold whatever you need it to, this is the perfect way to eliminate two bottles and the hassle of cleaning after each supplement. Able to hold 36 ounces total, one side can hold up to 22 ounces while the other holds 14 ounces. A high-quality and durable solution to multiple shaker bottles, Hydra Cup offers a leak proof seal with snap on lids, as opposed to twist. For mixing, the dual mixing grids sit on the cap and allows for smooth mixing and easy clean-up. Easy to clean with a well-thought out design, this dual threat shaker bottle is a great overall option.
Hydra Cup High Performance Dual Shaker Bottle is a two-in-one, high-quality shaker bottle able to hold your desired beverage with 22-ounces on one side and 14-ounces on the other.
Pros
The two-in-one design makes all of your nutrition needs easy and convenient
36 ounces is more than enough volume for your nutrient needs
For the price, this product is durable, reliable, and an overall easy to use shaker bottle
Cons
The quality of the lids is weak and some buyers have reported breaking or slight leaking
Clean-up can be a bit of a hassle given there are so many undetachable parts included
Price: $13.50
Best Shaker Bottle With Supplements Storage
Having a bottle with proper storage is exactly what you need to thrive as you can hold your desired liquid as well as pills, powders, or other supplements.
Hydro2Go Protein Shaker Bottle
Hydro2Go is exactly the bottle for you if you are looking for extra storage for all of your capsule and powdered supplement needs. Their newly designed bottle allows for a better drinking and mixing experience and can really work to blend powders and sediment that stick to the bottom. Made from great quality material with a unique leak-proof design, this shaker bottle is certainly one to highly consider. The biggest bonus of this shaker bottle is the two twisted storage jars included: one that is 3.3 ounces and one that is 5 ounces. Perfect for snacks, powders, pills, or even small amounts of liquids, these compartments screw on easily to the base of the bottle or detach for separate storage. With a unique design and two great containers, Hydro2Go is a solid shaker bottle to provide for that much needed extra storage.
Hydro2Go Protein Shaker Bottle is perfect for those looking for extra storage with two twisted storage jars underneath a durable shaker bottle.
Pros
A great price for this easy-to-use shaker bottle
The two storage containers to hold pills, powder, or a host of other ingredients is a really nice feature
Able to attach or detach easily just adds to the overall benefit
Cons
There are a lot of parts to clean and keep track of, but that is just something you will have to weigh out
Does not mix very well which is disappointing
Price: $10.99
Best Electric Shaker Bottle
Having an electric shaker bottle would be a great luxury and working with one that has a lot of power can easily blend your beverage to ensure only the smoothest shake.
VOLTRX Premium Electric Protein Shaker
VOLTRX VortexBoost is a premium electric shaker bottle to work for great blending technology with the ease of solid mixing. Its unique and functional eye-catching design make this the perfect fit to help you with all of your hydration and supplementation needs. Easy to clean with warm water and detergent and one month battery life off of a two hour charge makes this a truly premium item. The heavy-duty motor is leading the way for industry standards and spins at 2,000 rpms to ensure solid mixing with no lumps or clumps. The base can be detached for clean-up or charging making this bottle very convenient despite its advanced technology. For its ability to effectively get the job done with a push of a button, VOLTRX VortexBoost is really a great electric shaker bottle.
VOLTRX VortexBoost Premium Electric Protein Shaker Bottle is a premium electric shaker bottle with a unique and functional technology to ensure no clumping and easy cleaning.
Pros
A very cool electric design eliminates the need for manual shaking
The ability to detach the base for cleaning and charging is a perfect feature
Easy to clean with a powerful motor gives electric shaker bottles a win
Cons
Some buyers have reported poor quality
The charging ability is not as powerful and the battery life does not last as long as advertised
Price: $29.99
Benefits Of Shaker Bottles
Having a quality shaker bottle can work for a number of benefits that can greatly affect your overall training and performance. With the right bottle, all of those needs can be met efficiently and easily. Benefits of the best shaker bottle for bodybuilding include:
Convenient way to get nutrients: A shaker bottle can be an easy and efficient way to get all those nutrients from supplements whether that be a protein powder, pre-workout, intra-workout BCAA, or something else.
Easily hold desired beverage: These can hold whatever beverage with ease and travel can also be simple.
Extra space for storage: Some bottles have storage compartments to make storing easy for powders, pills, or other supplements and snacks.
No excuse for dehydration: With a quality shaker and easy access to your desired beverage, there is no excuse to not be hydrated before, during, and after your workouts.
What To Look For In A Good Shaker Bottle
Finding the right shaker bottle for all of your needs can be challenging, but there are some key reasons to select one over the other. Make sure the size of the bottle fits your needs. If you need one that is more portable, go with a smaller size. You can still get the benefits of your supplements without lugging around a giant shaker bottle. Most shaker bottles will come with a wire wisk or a blender ball, a basic technology, but one that is great for getting rid of clumps and working to smooth your shake. With other blending technologies out there, look for one that will really avoid clumping and ensure a quality consistency of whatever liquid you have.
For durability, you want to check out the overall quality of the bottle, as well as the leak or spill-proof lid. You already pay enough for a quality supplement and that shouldn’t go to waste with a poorly made blender bottle. Also, be sure to check out what kind of storage compartments, if any, a shaker bottle can have. Many have extra twist off caps to store powder or capsules and are great, portable ways to bring your supplements on the go. Lastly, be sure you find a good quality shaker bottle that is affordable. Staying healthy can be expensive, but this is one purchase that doesn’t have to be.
How We Choose The Best Shaker Bottles
When looking at the best shaker bottles for bodybuilding and beverage needs, we look at a number of factors to ensure your bottle is exactly what you’re looking for. We first look at the material used and the durability of the product. You deserve to have a bottle that will last a long time and withstand repeated abuse inside and out of the gym. We then look at size and other features, like the lid or possibly blending technology. You want this to hold as much liquid as you want while also being easy to use with a top tier design. Lastly, we look at price. Fitness equipment can be expensive but it is possible to have a quality shaker at an affordable price.
FAQ Section
What is the best shaker bottle?
Hydra Cup High Performance Shaker Bottle. This brings an amazing two-chamber shaker bottle to cover your pre- and post-workout needs all in one bottle. Able to hold whatever you need it to, this is the perfect way to eliminate two bottles and the hassle of cleaning after each supplement. Able to hold 36 ounces total, one side can hold up to 22 ounces while the other holds 14 ounces.
What exactly can my shaker bottle do?
Shaker bottles are most commonly associated with a protein shake after a workout to pump you with valuable protein for growth and recovery. But these bottles can hold water, or other beverages like an intra-workout BCAA for those mid-workout needs.
What are some key features to look for in a shaker bottle?
One feature to consider is storage, for some bottles will have attachable compartments to put powder, pills, or other supplements. Looking to technology, you may want a self-blending bottle for easy mixing. Also, the shape of the bottle can help with mixing as well.
Wrap Up
A great quality shaker bottle can really transform your gym experience and aid in all of your hydration and supplementation needs. It is important to look at all factors like durability, portability, size by volume, and effectiveness before purchasing an individual bottle or a shaker pack. Whether it be a traditional design, something more advanced, or even electric, there is absolutely the right product out there for you. Check out our list above of the best shaker bottles and look to really elevate your overall health and performance.
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.
Best Joint Supplements For Inflammation & Joint Health
The best joint supplements help to reduce inflammation and provide the necessary nutrients for joint health.
When choosing a joint supplement, it is important to look at both the ingredients and filler ingredients. Our list covers joint supplements for athletes, best joint supplements for men, and the best joint supplements for women.
Joint supplements are one of the more effective supplements you can spend your money on. And getting a good one can make a big and very quick difference to not just an athlete’s performance, but the day to day life of all men and women.
In fact, you don’t even need to have joint issues like arthritis or an injury to benefit from a joint supplement. They can promote fluid movement and support people like bodybuilders who put masses of strain on their joints, or runners looking to protect their knees.
Choosing the best joint supplement comes down to one thing, the formula. Here’s our top joint supplements.
#1 Physio Flex Pro – Best Overall Joint Supplement
Offering a fully stacked formula of proven joint protection ingredients, Physio Flex Pro is actually verified and approved by a physical therapist. It’s combination and balanced approach means that it easily takes top spot when it comes to the best joint supplements and best joint supplements for athletes.
Number of Servings: 30
Serving Size: 2 Veggie Capsules
RRP: $60
Check out Physio Flex Pro Here
Physio Flex Pro can help restore and even strengthen joints in athletes, bodybuilders and people experiencing age related joint issues. By reducing inflammation with turmeric, Bromelain and ginger root, you’ll find you can move pain and crack free. Then with Glucosamine, Chondroitin and MSM supporting healthy cartilage and synovial fluid, motion will become more ‘free’ and you’ll feel less restricted. Physio Flex Pro offers a complete and ‘total joint support’ which we found the absolute best in terms of doses, effects and end results of supplementation.
Physio Flex Pro is a research-based joint support supplement made with natural ingredients great for nourishing and lubricating your joints.
Pros
Fast effects
Elite level formulation with high doses
Backed by a physical therapist
Natural easy to digest ingredients
Affordable monthly cost with bundles
Created by working athletes
Cons
Only available online
$15 tracked shipping on international orders
#2 Performance Lab Flex – Runner Up
Slightly more expensive, but not as effective as Physio Flex Pro is Performance Lab Flex. A joint product that seems a little too complicated for it’s own good. It uses a similar formula to Physio Flex Pro, but uses ‘branded’ ingredients. It’s a solid product and will work well for those looking to purchase their joint supplement alongside other supplements.
Performance Lab Flex is perfect for joint lubrication and shock absorption that provides herbal relief for stiff and achy joints.
#3 Staunch Nation Joint Relief – Value Option
At $29.99 Staunch Nation’s Joint Relief offers a cheaper option with a more dialed back formula. We love the products look and it comes from a very trusted brand owned by Calum Von Moger, so you can be sure you’re getting a high quality product in Joint Relief.
Staunch Joint Relief is made with high-quality ingredients with a top tier joint recovery and support formula for all your needs.
Best Ingredients in Joint Supplements
The best ingredients in joint supplements are always natural. These ingredients are aimed to reduce inflammation, lubricate joints, and replenish the body with vitamins and minerals. Below we’ve selected ingredients that are supported by scientific studies to ensure they work as they should.
Some of these ingredients may be hard to pronounce but they offer great benefits for people with joint pain. This is because they have properties that help increase mobility, decrease stiffness, and more.
Glucosamine
Glucosamine is a supplement that is used for joint health. It helps with cartilage formation and repair by providing a protein building block called glucosamine that the human body cannot produce on its own.
Glucosamine supplements have been shown to have three major benefits:
1) They reduce the frequency of pain and morning stiffness.
2) They increase mobility in the joints.
3) They improve function of the joints.
Turmeric
Turmeric is a natural anti-inflammatory and antioxidant that has been used as a remedy for joint pain, arthritis, and other related conditions for centuries.
Turmeric’s health benefits stem from curcumin, an antioxidant and anti-inflammatory ingredient that has been linked to such conditions as arthritis, inflammatory bowel disease (IBD), ulcerative colitis (UC) and Crohn’s disease.
MSM
MSM is an organic sulfur-containing compound that contains no toxic metals. It is also known as dimethyl sulfone (DMSO2).
MSM contains sulfur which helps to form the healthy, hydrated tissues in our body.
MSM can help with joint pain and arthritic pain by helping with inflammation and repair of tissues in the joints.
Boswellia
Boswellia is a natural anti-inflammatory agent which relieves pain and inflammation of the joints. Boswellia has been used for thousands of years to treat a variety of illnesses, including arthritis and asthma.
Boswellia can be used in many ways: in its raw form, as an extract or as a cream that may help reduce muscle stiffness and discomfort.
Ginger Root
Ginger Root is a plant that grows in certain parts of the world. Many people use it to provide joint protection by taking it as a supplement or putting it into their cooking.
There are many benefits that come with Ginger Root including pain relief, inflammation reduction, and general health benefits. This plant is really good for the body and can help prevent some serious health problems like arthritis.
Many of the Ginger Root benefits are because of its ability to block an enzyme that causes inflammation called COX-2. This enzyme is responsible for causing things like nausea and vomiting during pregnancy (morning sickness), inflammation reduction, and pain relief.
Collagen
Collagen is an essential protein that’s found in the body. It provides structure and strength to tissues throughout the body including the skin, hair, nails, muscles, bones, tendons, and ligaments.
Collagen helps to protect joints by providing a cushioning effect on the cartilage. It also helps to lubricate joints during movement. Collagen can be used for joint protection because it may help to maintain healthy joints and promote healthy cartilage levels.
Chondroitin
Chondroitin is a natural substance that is found in the cartilage of the body. Chondroitin makes up about 10 to 30% of the total protein content in cartilage.
Chondroitin’s health benefits are not limited to joint pain control, but also for other benefits like improved mobility, increased production of synovial fluid, and improved blood flow.
The University of California San Diego reports that chondroitin supplements taken orally or applied topically may provide relief from knee osteoarthritis pain. They also report that chondroitin may be helpful for those with osteoarthritis who are pregnant or post-surgery.
Benefits of Joint Supplements
Our best joint supplements are dietary supplements that contains ingredients that are believed to promote joint health. Joint supplements often contain glucosamine, chondroitin, and other substances. There are many benefits of joint supplements which you can find on this section.
Restore Strength and Mobility
Joint supplements can help nourish and strengthen key joints in the body. They do this by providing nutritional ingredients like Glucosamine, Chondroitin and MSM which can be digested and used to improve key structures of the joint and musculoskeletal systems in the body. This means less aching joints and more moving.
Help with Fluid Movement
By nourishing the joints, most good joint supplements also impact synovial fluids. This means that you’re essentially lubricating your joints, allowing for free flowing and fluid movements.
Reduce Inflammation
A joint supplement should also reduce inflammation and swelling of joints. This can hugely help remove discomfort and improve quality of life. Inflamed joints can occur for a variety of reasons too, so taking a joint supplement can offer protection against this problem.
Reduce Pain
Joint pain is a huge issue globally and can be severely debilitating for people looking to live an active life. The ingredients in an effective joint supplement can help reduce painful joints by targeting inflammation and improving strength.
Improve Lifestyle
An obvious one, but by fixing up your joints, your quality of life will shoot up. We always check to see if our best joint supplements will help you live a fuller and more active and free lifestyle. Our best joint supplements for athletes will ensure you are performing at your peak.
How to Find the Best Joint Supplement
Joint supplements are necessary for all people who want to keep their joints in perfect shape and health. Even though there are many joint supplements available on the market, it can be hard to choose the right one.
So how do you know if a joint supplement is worth buying or even the best joint supplement for you?
There are many things that you should know before buying a supplement. Firstly, you need to know the ingredients that are used in the supplement because these ingredients are what make it work or not work for your joints. Some people also prefer getting their supplements from natural sources because they don’t contain any artificial chemicals or preservatives which could harm their body.
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