Tag: Nutrition
How Sadik Hadzovic Gets Results With Supersets, Nutrition & Supplementation
Pro bodybuilder and Cellucor athlete, Sadik Hadzovic, is a 4X World Champion. He’s known for his legendary results on stage, and owes his success to his approach on training and nutrition.
Using Cellucor supplements for almost a decade, Sadik fuels with only the best to power his workouts and performance. From supersets to nutrition, Sadik shares his tips on how to get those next level results!
About Sadik Hadzovic
Sadik was born in Bosnia to hard-working parents who wanted the best for him. Their strict, no-nonsense approach fueled his work ethic and led him on a weightlifting journey he fell in love with.
As a scrawny teenager who lacked confidence, he used lifting as a place of comfort. He went from being skinny and underweight to packing on muscle and developing a shredded, sculpted physique. He began competing in the Men’s Physique Division and saw great results at events like the 2012 NPC Metropolitan Championships and the 2012 NPC Junior USA Championships. At age 25, he earned his pro card and was well on his way to becoming an accomplished IFBB athlete.
Sadik is now a recognized bodybuilder and international fitness personality. He’s been featured in dozens of fitness magazines and holds multiple bodybuilding titles. A few of his accomplishments include:
4X World Champion — Arnold Classic, New York Pro, Tampa Pro, and Sarasota Pro
2-time Mr. Olympia Runner-Up
Division Champion in both Men’s and Classic Physique.
As a Cellucor athlete, he uses his platform to promote the supplements that fueled his results for almost a decade.
Below you can find the stats for Sadik Hadzovic:
Full Name: Sadik Hadzovic
Weight
Height
Date Of Birth
185-195 lbs.
5’11’’
06/08/1987
Division
Era
Nationality
Men’s & Classic Physique
2010
Bosnian
Sadik Hadzovic Superset Workout
Sadik uses fast-paced supersets to intensify his workouts and allow him to focus on volume. This means you can get real results in less time without spending hours in the gym.
Superset Chest Workout
Superset #1
Incline Dumbbell Fly: 4 sets, 12 reps
Barbell Flat Press: 4 sets, 8-12 reps
Superset #2
Standing Landmine Press: 4 sets, 12 reps
Modified Cable Fly: 4 sets, 12 reps
Superset #3
Medicine Ball Pushup: 3 sets, 12-15 reps
Bodyweight Dips: 3 sets, 12-15 reps
Sadik Hadzovic Nutrition Tips
When it comes to nutrition, Sadik’s all about Lean Bulking — getting key macronutrients for building muscle while maintaining a lean physique.
To kickstart his day, Sadik’s breakfast is well over 500 calories. And for a post-workout meal, he focuses on protein for muscle repair, and carbs to replenish those lost glycogen stores.
Now when it comes to eating at night, there’s a common misconception that it causes weight gain. This leads to avoiding certain macros, such as carbs or fats. But Sadik takes a different approach. He includes healthy fats, carbs, and plenty of protein for that final meal. Increasing those fats allows the slow release of protein throughout the night to recover while you sleep.
Some key foods Sadik includes in his diet are eggs, egg whites, chicken breasts, flank steak, grits, Jasmin rice, bagels, oatmeal, and potatoes.
Cellucor Supplements With Sadik Hadzovic
As a Cellucor athlete, Sadik is excited to promote the products he’s personally taken for almost a decade. Formulated with ingredients that are tested in the lab and proven in the gym, Cellucor’s products give you the fuel to train harder, go farther, and take your results to the next level!
Here are a few supplements to include in your training and nutrition program:
Cellucor Alpha Amino BCAA
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.
Alpha Amino is the ultimate performance, hydration, and recovery sports drink powder. Formulated with 14 Amino Acids, 5g of BCAAs, and critical electrolytes, Alpha Amino fuels your post-training recovery to elevate your performance.
C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Formulated to fuel your ultimate workout, C4 Ultimate Pre-Workout powers your training with explosive energy, powerful performance, muscular endurance, and extreme focus.
Cellucor Whey Sport Protein
Cellucor Whey Sport Protein Powder is that all-in-one post-workout supplement designed to maximize performance. With 30g protein, this will ensure vital muscle growth and recovery.
Cellucor Whey Sport Protein is that all-in-one post-workout solution. It’s the go-to for those seeking a delicious high-quality protein powder with added ingredients for strength & performance. And with a NSF-Certified for Sport certification, Whey Sport is the choice you know you can trust.
Wrap Up
Sadik Hadzovic is a professional bodybuilder known for his legendary results and work ethic. Whether he’s bulking up or getting shredded, Sadik powers his performance with only the best training, nutrition, and supplementation. And as a Cellucor Athlete, he’s excited to promote the products that fueled his fitness journey.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cellucor
How To Build Muscle On The Keto Diet
This popular diet is best known for weight loss, but how does one build muscle when on keto?
The ketogenic diet, or keto for short, is a popular and great way for those looking to lose weight to achieve this. But a common misconception is that it is hard to build muscle since weight loss is the main goal. However, it is more than possible to build that valuable muscle on keto and it just takes knowing exactly what to do and how to properly do it to see those gains you want most. With the right approach, it is entirely possible to see those bodybuilding gains unfold while still sticking to the keto diet.
Let’s take a look at the keto diet and see just how to build muscle while on it. The keto diet can work wonders for weight loss and for those bodybuilders looking to sculpt their physique, this may be a great way for you to see progress while still packing on that vital lean muscle.
What Is The Keto Diet?
The keto diet, short for ketogenic diet, is a low carb and high fat diet used my many to lose weight, as well as provide for some other health benefits as well. How this works is you drastically lower your carb intake and consume some protein but majority fats. This will then kick your body into ketosis, a metabolic state (1).
What ketosis does is it takes fat to use as fuel. Since your body is depleted of its access to carbs or glucose, it compensates by using fat, thus burning fat and aiding in your weight loss progress. Where part of the debate lies is that to build muscle you need carbs and by losing weight, people associate that with losing hard earned muscle as well. But with the keto diet, you can still build muscle and see that sculpted and shredded physique take effect.
Building Muscle On Keto
When it comes to building muscle on keto, there are a number of factors to consider in order to see the growth you want most. Let’s take a look at some of the best ways to build muscle on the ketogenic diet.
Figure Out The Right Caloric Intake
Looking into how many calories you need in the day can greatly affect how you build muscle. We all know to lose weight, you need more calories out than you take in. But to build muscle, you need to make sure you get an adequate amount of calories in order to build and keep on existing muscle on. With factors like age, weight, sex, and activity level all playing a role, figuring out your ideal caloric number can set you up for knowing just how many you need in a day and how many calories to play with for each meal.
Track Your Macros
Tracking the amount of macronutrients you consume may seem daunting, but it is imperative as there are certain numbers to hit so you stay in ketosis. When it comes to carbs, this means around 50 grams or fewer carbs consumed to stay in ketosis (2). Placing carbs around your workouts is a good idea for this can be a strategic way to fuel workouts and stay in ketosis.
When it comes to protein, be sure to include this with every meal. Too much protein in one sitting can throw your routine around and potentially decrease the amount of ketones you have, thus kicking you out of ketosis. But since protein is essential for muscle growth, having enough protein in your diet is of the utmost importance (3).
For your fat intake, calculating how much you need will prove to be beneficial for each meal will be easier to tell just how much you need to stay in ketosis. This is a fine line to play with in order to build muscle but this is where training comes into the picture.
Focus On Strength Training
When it comes to your training, be sure to focus on strength training, and lower reps with heavier weight can prove to be beneficial in the long run. This will also stimulate muscle growth and hypertrophy so a well-planned muscle building program ensures you pack on that lean muscle while keeping it on even in ketosis. With consistent resistance training, you encourage muscle growth and those bodybuilding goals so you hit all those marks you want (4).
Featured Supplement For Keto Muscle Building
The right supplements can have great effect on our gains and knowing which ones to take will prove worthwhile for our progress. While we all know the staples being protein powders, pre-workouts, BCAAs, and fat burners, there are those unique supplements out there to work wonders for all our gains.
Enhanced SLIN
Enhanced SLIN is a great supplement designed to take carbs and turn them into muscle. Using a unique insulin mimetic, this shuttles carbs into your muscles instead of being stored as fat.
Enhanced SLIN is a unique and powerful supplement designed to take carbs and put them into muscle. Using an insulin mimetic, this supplement shuttles the carbs you eat and puts them into your muscles instead of being stored as fat. With amazing and versatile ingredients, SLIN is a top tier product perfect for those on keto who want to take those carbs and get rid of them quickly. SLIN will increase fat loss but keep on muscle so all those desired physique goals are easily met.
Price: $35.99
Wrap Up
For those looking to build muscle on the ketogenic diet, it does take some careful planning so you see all those desired changes you want most. It is important to take your caloric intake into account, as well as properly tracking your macros so you see all those desired gains unfold. For training, focusing on resistance training can prove to be the key to building muscle as lifting heavier weights can greatly influence growth and lead to increased hypertrophy. Building muscle on the ketogenic diet is possible, it just takes careful planning, a good training routine, and proper supplementation to help get there.
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
O’Neill, B.; Raggi, P. (2020). “The ketogenic diet: Pros and cons”. (source)
Campos, M. (2020). “Ketogenic diet: Is the ultimate low-carb diet good for you?”. (source)
Stark, M.; Lukaszuk, J.; Prawitz, A.; Salacinski, A. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Krill Oil Vs. Fish Oil: Which Is Better?
Which omega-3 supplement should you be taking?
We always hear about omega-3 supplements and how important they are for our overall health. Although they are fatty acids, this is one kind of fat to keep around, and for good reason. While they are often found in many of the foods we already eat, taking omega-3’s as a dietary supplement can boost our overall health to keep us in the gym and off the couch.
Fish oil is one popular supplement many people take for a variety of reasons, including fighting anxiety and depression, improving eye and heart health, promoting bone and joint health, reducing inflammation, as well as keeping you in overall top shape to see your gains come to fruition and keep your athletic performance in top shape. Krill oil is another omega-3 supplement to consider that could potentially dethrone the popular fish oil by providing the same benefits.
There are three kinds of omega-3 fatty acids to know about when diving into the world of these supplements. The two most important ones are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in certain kinds of fish. The third is alpha-linolenic acid (ALA), which is found in different plant sources like nuts and seeds. With both krill oil and fish oil high in EPA and DHA, with booming benefits for your overall health, the choice of which one is better becomes a little more challenging.
What Is Krill Oil?
Krill oil has made waves recently as a great alternative source of omega-3 fatty acids. Extracted from tiny sea crustaceans called Antarctic krill, this red oil has begun to hit supplement shelves to offer consumers diversity. Full of both EPA and DHA, this oil may actually be absorbed better than fish oil. 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.
What About Fish Oil?
For a long time, fish oil was the king of omega-3 supplements. Extracted from the tissue of fatty, oily fish like herring, tuna, anchovies, and mackerel, this supplement does have great benefits for your overall health as well. This golden-color oil also contains some vitamin A and D which can help with immune health, muscle function, and appetite control.
Fish oil attaches to triglycerides, which are not as effective for absorption as phospholipids. Fish oil is thought to be a great way to deal with depression (3) because omega-3’s in your blood allow for serotonin to move more easily between cells. Similar to krill oil, fish oil can also reduce inflammation and joint pain as a result of its amount of EPA and DHA found within. In terms of heart health, fish oil has the capability to reduce blood pressure and prevent plaque build-up in your arteries. As a natural and impressive supplement, fish oil is a solid choice for obtaining your omega-3 needs.
Which Is Better For You?
Both krill oil and fish oil work for your benefit to improve your overall health by pumping you with vital omega-3 fatty acids. But the question remains, which one is better for you? While much of the benefits are the same, there are some differences that may sway you one way over the other.
Some suggest that you do not need as much krill oil to match the benefits of fish oil and while that may not be a huge problem for some, those on a supplement budget may think about something like this before committing to fish oil. But in terms of effectiveness, since krill oil attaches to phospholipids, as opposed to fish oil which attaches to triglycerides, krill oil may be more easily absorbed allowing for less strain on your body and better effectiveness (4).
Krill oil also may contain more antioxidants and with the presence of astaxanthin, this makes sense. Not found in many fish oils, astaxanthin seems like krill oil’s secret weapon when it comes to fighting pathogens and inflammation and protecting your body from oxidative stress. Fish oil is well known for its benefits surrounding heart health, but krill oil has become a focal point for improving this vital organ. While both were solid choices for lowering blood sugar, triglycerides and bad cholesterol, krill oil can potentially be more effective and at lower doses (5).
While krill oil seems to be above fish oil in terms of all these properties, it should be said that fish oil does have the ability to enhance your overall health as well. It is also cheaper and more accessible than krill oil which is something to consider. Although fish oil does give you that fishy after taste, given that krill oil needs to be harvested and processed at a different rate, it makes it a lot more expensive than fish oil. Research has yet to solidify if one is totally better than the other, but it is a personal preference at the end of the day and you know your body best.
Wrap Up
Omega-3 fatty acids are vital for our overall health and provide a host of benefits to keep us healthy and operating at full capacity. With so many supplements on the market, it can be tough to choose which ones are best. Both fish oil and krill oil have amazing benefits to reduce cholesterol, aid in heart and eye health, and boost immunity while lowering inflammation. While krill oil may be slightly more effective than fish oil in most of these categories, it is important to look into both to see what will work best for you. What is for sure is that omega-3’s provide great benefits and should be a part of your dietary regimen.
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)
Wani, Ab L.; Bhat, Sajad A.; Ara, Anjum (2015). “Omega-3 fatty acids and the treatment of depression: a review of scientific evidence”. (source)
Ahn, So H.; Lim, Su J.; Ryu, Young M.; Park, Hye-Ryung; Suh, Hyung J.; Han, Sung H. (2018). “Absorption rate of krill oil and fish oil in blood and brain of rats”. (source)
1MD. “The Latest Clinical Research on the Benefits of Krill Oil”. (source)
7 Unhealthy Foods That Are Surprisingly Good For You
Dietary Myths That Need Busted
When it comes to health, it often feels like nothing is simple. There seems to be a never-ending stream of conflicting recommendations from a number of health writers.Far too often the advice they provide comes in the form of blanket recommendations based on science from years gone by which is often riddled with inconsistency.The main demonstration of this is seen in the way that many foods are labeled “bad” or “unhealthy” when in actuality, a number of these unhealthy foods may be beneficial to our health.This article will look beyond much of the 2-dimensional thinking of many of the writers and highlight 7 unhealthy foods that could actually be good for your overall health.
The 7 “Unhealthy” Foods
This section will provide details on the health qualities associated with the 7 unhealthy foods – a number of the foods on the list may surprise you!
1) Fried Food
The recommendation for years has been to avoid fried food as far as possible due to its perceived negative impact on health.While cooking food in oil will certainly add calories, a number of fat-soluble vitamins (vitamin A, D, E & K) and substances such as beta-carotene, lutein, and lycopene require fat to be absorbed (1).While consuming fat is important, it is crucial that a number of guidelines are followed when cooking with fats and oils.Look to use oils that have a high smoke point; this is simply the temperature at which the oil will begin to smoke.Allowing the oil to smoke will negatively alter the chemical make-up of the oil and the food that is then fried be detrimental on health (2).Ideally use olive, avocado, peanut, walnut or sesame oil for frying as they all have a high smoke point.Butter, coconut, and extra virgin olive oil are three examples of oils that have a lower smoke point and therefore are not a great option for cooking at high temperatures.It must be stated that for low-temperature cooking, butter, coconut oil, and extra virgin olive oil are perfectly suitable options.Some have suggested that cooking oil at high temperatures can change the chemical composition so much that oil becomes an unhealthy trans fat.It is important not to reuse your oil time & time again as this is more likely to cause this change into trans fat.
2) Trans Fats
Trans fats, which are a type of unsaturated fat, are very uncommon in nature and are typically formed during the manufacturing process of specific foods.Trans fats are commonly found in our favorite junk foods and many believe that they can clog the arteries and onset a host of medical problems.In particular, there is an association between consuming trans fats and the lowering of good cholesterol (HDL) & the increase of bad cholesterol (LDL).However, it is not commonly known that trans fats can have a positive impact on your heart health. Furthermore, it has even been suggested that trans fats may have fat-burning and cancer-fighting qualities!There is a particular type of trans fat, known as conjugated linoleic acid or CLA which is believed to be responsible for these positive effects.CLA is found in a number of food sources, such as meat and dairy, and our bodies produce a small amount of it too.Studies looking at the impact of CLA have found the substance to be effective for reducing the risk of heart disease, type 2 diabetes and even reducing the growth of tumors (3).
3) White Rice
Over the years, brown rice has emerged as the ultimate food choice for the health-conscious individual, believing it to be a better option than white rice.Brown rice is consumed by many as it contains more protein and fiber than white rice. Furthermore, white rice is associated with a large blood sugar spike whereas brown is not.While it is true that brown rice contains more protein than white, it is an insignificant amount difference.In terms of fiber, brown rice does contain more but you’d be better of getting your fiber through more nutrient-dense sources such as fruit and vegetables.And while brown rice doesn’t raise blood sugar levels as much as white rice, once again this is not significant or detrimental to health in any way.The final consideration that should be made with brown rice is phytic acid which is the acid which gives the rice its color.The issue with phytic acid is that it can inhibit enzymes that are required for the breakdown of food and prevent the absorption of key minerals (4).White rice meanwhile has an abundance of easily digestible vitamins and minerals which are essential for maintaining health.
4) Ketchup
There was once a day were ketchup was classed as a portion of veg however, nutritionists didn’t take this well.Ketchup was quickly given “junk food” status and that is where it has remained since. Providing you use a brand of ketchup that is low in sugars (like fructose), ketchup has good properties for health.Ketchup may be specifically healthy due to the high amounts of lycopene it contains which is an antioxidant found in tomatoes.It is easily absorbed by the body when tomatoes have been cooked and therefore, products like ketchup are a great source of bioavailable lycopene.Lycopene is associated with reducing the chances of developing a stroke, diabetes, heart disease, infertility, osteoporosis, and prostate cancer.
5) Bacon
There is no doubt that bacon is one of the most heavily demonized foods in existence as a result of the amount of saturated fat associated with it.Considering that recent research has busted a number of myths surrounding saturated fat and quelled many fears about it, it’s time to revisit bacon.The fat contained within bacon is mostly healthy saturated and mono-saturated fats, primarily in the form of oleic acid which is the same type of fat found in olive oil.Furthermore, when you consider the nutrients that are most important in human health, many of them come from organ meats as well as fruits, vegetables, nuts, herbs, and seeds.In addition, pork is also well known to contain a range of important nutrients for improving health and maintaining function.
6) Potatoes
A study by Harvard University first cast doubt on the consumption of potatoes. The research investigated a large population of individuals and their disease rates.One of the many conclusions that the researchers came to was that eating potatoes regularly causes spikes in blood sugar levels and therefore contributes to being overweight.The issue with this research is that the study included potato products such as french fries and potato chips which evidently skewed the results.No other studies on this topic have found a link between potato consumption and being overweight.Potatoes contain a large number of phytochemicals, carotenoids, flavonoids, vitamins, and minerals which all have an important role to play in promoting health (5).
7) Beer
When it comes to alcohol and health, many focus on the negative impact that overconsumption of alcohol can have on health rather than the positives.Wine and beer both contain polyphenols which may have heart-protective qualities. Furthermore, both drinks contain an array of vitamins and minerals.Beer has been found to have a higher amount of niacin, B5, B12, selenium, folate, silicon and selenium than wine does.When selecting a beer, the darker, full-tasting beers tend to be greater in nutrients rather than light and watered-down beers. Wine, on the other hand, has a greater amount of calcium, zinc, potassium, magnesium, iron, and manganese than beer does.Beer is typically lower in calories than wine which is due to the fact that wine generally has greater alcohol content than beer – therefore, if weight loss is the goal, beer may be the better choice.
Key Points to Take Away
1) By using the right type of oil or fat, fried foods are not necessarily bad for your health2) Although demonized, trans fats can actually promote cardiovascular health, leanness and fight cancer 3) White rice may make a better choice than brown rice as a number of nutrients found in brown rice are not bioavailable.
4) Providing that ketchup has not been sweetened with sugars (such as fructose), it is an excellent source of lycopene.
5) The majority of fat found in bacon is oleic acid which is a mono-saturated fat. This is the same kind of fat that is found in olive oil.6) While wine and beers both contain a number of nutrients, beer may be a slightly more advantageous choice as it contains fewer calories than wine.
Final Word
While many will continue to label produce as either “good foods” or “bad foods”, hopefully, this article has highlighted that often foods that are considered unhealthy actually may have a positive impact on health.
References:
1-Albahrani, Ali A.; Greaves, Ronda F. (2016-2). “Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement”. The Clinical Biochemist Reviews. 37 (1): 27–47. ISSN 0159-8090. PMC 4810759. PMID 27057076.
2-Vieira, Samantha A; McClements, David Julian; Decker, Eric A (May 7, 2015). “Challenges of Utilizing Healthy Fats in Foods123”. Advances in Nutrition. 6 (3): 309S–317S. doi:10.3945/an.114.006965. ISSN 2161-8313. PMC 4424769. PMID 25979504.
3-Lehnen, Tatiana Ederich; da Silva, Marcondes Ramos; Camacho, Augusto; Marcadenti, Aline; Lehnen, Alexandre Machado (September 17, 2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. Journal of the International Society of Sports Nutrition. 12. doi:10.1186/s12970-015-0097-4. ISSN 1550-2783. PMC 4574006. PMID 26388708.
4-Gupta, Raj Kishor; Gangoliya, Shivraj Singh; Singh, Nand Kumar (2015-2). “Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains”. Journal of Food Science and Technology. 52 (2): 676–684. doi:10.1007/s13197-013-0978-y. ISSN 0022-1155. PMC 4325021. PMID 25694676.
5-King, Janet C.; Slavin, Joanne L. (May 6, 2013). “White Potatoes, Human Health, and Dietary Guidance12”. Advances in Nutrition. 4 (3): 393S–401S. doi:10.3945/an.112.003525. ISSN 2161-8313. PMC 3650512. PMID 23674809.
What Are Some Of The Best Bodybuilding Snacks?
The best bodybuilding snacks will allow you to grab on-the-go options, or simply a light and tasty meal, in between those hard workouts.
When it comes to our bodybuilding goals, we know what to eat and most likely we also know when to it. It is important for us to get the most out of our meals as we look to power through those hard workouts and fuel our everyday lives. Breakfast, lunch, and dinner are of course important as we look forward to these meals every single day, but three meals just doesn’t cut it when we’re looking to see that desired growth and shredded physique. Bodybuilding snacks can help us get to where we want to be by providing nutrients and calories to fuel us without feeling the need for a massive meal. Also, those of us on the go can greatly benefit from a high-quality snack as we look complete a proper nutrition routine while still getting things done.
Let’s take a look at some of the best bodybuilding snacks to enjoy while either on the go, or simply sitting at home for some down time. Keeping our bodies primed and ready to tackle any workout that comes our way can greatly influence our gains and knowing what to eat, especially for a small, but hearty snack, is what we need most to succeed to the fullest extent.
Benefits Of Bodybuilding Snacks
Bodybuilding snacks will work to provide a host of benefits so your gains never suffer. Eating a large meal constantly can be a pain, and sometimes we just want something small to curb our hunger. Enter bodybuilding snacks, and you won’t be disappointed with what they can do.
Benefits of bodybuilding snacks include:
Provide great nutrients: Bodybuilding snacks can provide for great nutrients which is exactly what you need to pump you with those essentials so you don’t suffer a deficiency and your body runs smoothly (1).
Convenient option: For those on the go needs or something with little preparation required, this is a great option.
Curb your appetite: Snacks can curb your appetite without feeling too full or that you need some big meal to continue on with your day.
Easy and simple variations: With little prep and no hassle to make, you can change the recipe and offer slight variations here and there to really help yourself.
What To Look For
When looking at bodybuilding snacks, it is important to look at a few factors. Look into the amount of macronutrients because these are essential for fueling performance and everyday activities (2). Some carbs might be nice for energy and with more protein, you can work to fuel growth and recovery (3).
Also, consider the time it takes to make. If you have more time to prepare, you can get a little more elaborate with your choices. This is the best time to see what you prefer. Look into those options you know you will like because you want to enjoy everything you put into your body.
Best Bodybuilding Snacks
Smoothie: A smoothie is a great way for you get fruit and vegetables into your diet while also tasting great. The right protein powder can add adequate amounts of protein while offering nice texture to this shake.
Protein Bars: Nothing beats a great tasting protein bar, and especially one that is low in calories and sugar but high in protein. Having the right protein bar in your routine can taste great and give you real benefits like feeling full.
Deli Wrap: A deli wrap will be light but still allow for protein and carbs to come into play. Plus, any condiments or toppings can add a delicious flavor and put fruits and vegetables into your body.
Handful Of Nuts: A handful of nuts can deliver healthy fats which can benefit your everyday life and athletic performance. Choosing which nuts you prefer can be fun as you taste test them and create your own sort of trail mix that can be an easy and convenient grab-and-go option.
Bananas & Peanut Butter: We all love bananas and peanut butter and this can be a great way to get potassium and healthy fats into your routine. Also, if you want to add a piece of bread into the mix, this can be a great idea too.
Featured Protein Supplement For Growth & Satiety
When it comes to a good bodybuilding snack, something like a smoothie is an awesome choice. But having the right protein powder to toss into your smoothie can be a game-changer. The right protein powder will work to enhance muscle growth and help with your recovery needs so you can bounce back faster and with more energy (4). This protein supplement from Transparent Labs is one to definitely try for it can seriously boost all your gains in a clean and effective way.
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Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments as a solid protein powder for men to boost lean muscle growth. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
The best bodybuilding snacks can work to add into your diet those convenient options so you see the results you want most. By offering great nutrients, tasting great, and proving simple to make, bodybuilding snacks are certainly what you need to place into your diet to feel full and to fuel your workouts and performance. Give some of these ideas a try and see which ones work best for you as you continue your quest for that desired physique.
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
Iraki, J.; Fitschen, P.; Espinar, S.; Helms, E. (2019). “Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review”. (source)
Lambert, C.; Frank, L.; Evans, W. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Stark, M.; Lukaszuk, J.; Prawitz, A.; Salacinski, A. (2012). “Protein timing and its effects of muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
The Benefits Of Creatine: 5 Reasons To Boost Health & Performance
Creatine’s popularity remains on the rise, but some still may be skeptical of the benefits despite this being a widely researched and effective supplement for serious gains.
Creatine has become a staple supplement for those looking to get big and see great results when it comes to strength and lean muscle mass. Creatine has been researched extensively for its benefits on both recreational and professional athletes and while those looking to get big are comfortable with it, those seeking more growth with exercise performance remain skeptical even with many forms of creatine.
While creatine is a supplement known to increase muscle growth, the other benefits of this mighty supplement suggest its effects go far beyond simply bulking up for muscle mass or muscle building from taking creatine without weight gain like other supplements for better muscle production that can cause increases in muscular development for the best results when taken by men and women.
As an incredibly efficient supplement, creatine is loved by serious lifters and bodybuilders, and sought after by those looking to boost short and powerful exercise performance, like sprinting. Creatine is a nitrogenous organic acid naturally found in muscles and nerve tissue and aids in supplying energy to your body. The fuel source provided is for Adenosine Triphosphate (ATP) which offers short bursts of power, so during high intensity training, creatine stores in your cells get used up quickly.
By using this as a supplement, you help restore what is lost in a grueling workout and can support a longer, stronger workout to take you to, or keep you at, an elite level from taking creatine for muscle strength and resistance training and creatine can increase benefits in healthy people like other supplements.
Safety & Effectiveness Of Creatine Supplementation
Although creatine has created some cause for speculation as a potentially harmful product, through research and proper dosing, it has become one of the safer supplements with minimal side effects, even while more research is needed. Along with a solid exercise routine and healthy diet, creatine can give you that much needed boost to maximize your potential in the gym.
The benefits of this supplement go far beyond what people imagine and these top reasons why creatine is helpful for you should be reasons to have it on your shelf for long term gains from this and other supplements that can help.
Increase Athletic Performance For Results
Creatine increases strength and power output, but also aids in performance, in particular those athletes who use high amounts of energy during short, high interval intense training sessions or who need energy stores for prolonged exercise (1). For those who need the most output with as much power as possible, creatine offers that explosive benefit of bringing energy to the forefront.
On top of the physical benefits associated with it, its ability to resupply those energy stores can support recovery and get your muscles to where they need to be to see growth and increased energy from certain levels of creatine to enhance workouts from the effects creatine has. A good creatine supplementation can also reduce muscle damage (2) during training to keep you as healthy as possible during complex, high intensity training sessions for the long term from the use of creatine to help for safe and effective gains from reasonable doses.
Promotes Strength For Serious Big Lifts
The most widely accepted benefit of creatine is its ability to promote strength and muscle growth from those who use creatine for increased body mass. Consuming creatine helps your muscles build phosphocreatine which allows for better workouts with intense strength-building exercises. Creatine has a great effect on muscle growth by causing the cells to inflate improving muscle pump.
Since creatine contains L-arginine, your blood flow and circulation improve (3) and your muscles retain more water. It allows you to push through that extra rep or two and maximizes your time in the gym to lift more safely and effectively while providing that big, toned aesthetic you want. The benefit creatine has on your myogenic satellite cells is important for muscle regeneration and the overall maintenance of your skeletal muscle and health (4).
Improves Metabolism For Enhanced Calorie Burn
Creatine can improve your insulin sensitivity and improve glycemic control (5) to help boost your metabolism. With an increase in metabolic rate, you can increase the number of calories burned also aiding in fat loss. Since creatine allows for prolonged activity, your ability to burn more calories comes from the fact you can train longer.
This will allow you to better control your weight management as well as energy control to benefit your optimum strength and weight loss goals without sacrificing that hard-earned muscle from exercise for weight and the intended effect from supplement loading.
Boosts Mental Capacity To Improve Overall Focus
A grueling workout can be draining both on your body and your mind. Creatine helps boost mental capacity by improving your working memory and processing speed (6). For those struggling to stay focused and alert to get the most out of training, creatine offers great benefit to brain power.
As you become more fatigued, creatine can enhance brain function (7) by increasing oxygen utilization in the brain. Creatine’s ability to reduce mental fatigue makes this a great supplement to keep you grinding harder so you stay alert and building muscle without the sluggish, lazy feeling throughout the day for your daily dose of energy.
Elevates Testosterone To Spike Energy Levels
Those who know the feeling of low testosterone understand the frustrations that come with it. A decrease in energy levels, endurance, mental sharpness, and sex drive can all be unfortunate side effects of low testosterone which can negatively affect your training.
What creatine can do is convert testosterone into a more active form, known as dihydrotestosterone, to increase the effect (8) and aid in elevated levels of testosterone and the benefits it provides. You will find that your energy, endurance, and mental capacity all improve to keep you running at maximum capacity without worrying about a crash in the middle of your workout to ruin your day.
Wrap It All Up
While creatine is widely accepted as a strength building supplement, some athletes still shy away from it for fear of getting too big. Those looking to pack on lean muscle tend to lean towards other supplements to keep from gaining too much muscle. But the benefits of this supplement on the body and the mind are hard too ignore.
Creatine is a great supplement for those looking to get bigger and see substantial muscle growth, but creatine’s ability to increase athletic performance, boost metabolism and testosterone, and promote cognitive function are all solid reasons this supplement should be on your shelf. Look into the benefits of this supplement and feel comfortable in knowing that your supplement is providing so much more than what you originally thought. Supplemented with a great workout regimen and healthy diet, creatine will give you that boost for gains and the ability to train at the highest level for weeks to come with minimal to no symptoms.
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
Graham, A. S.; Hatton, R. C. (1999). “Creatine: a review of efficacy and safety”. (source)
Wang, Chia-Chi; Fang, Chu-Chun; Lee, Ying-Hsian; Yang, Ming-Ta; Chan, Kuei-Hui (2018). “Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance”. (source)
Bode-Boger, Stefanie M.; Boger, Rainer H.; Galland, Andrea; Tsikas, Dimitrios; Frolich, Jurgen C. (1998). “L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationship”. (source)
Vierck, Janet L.; Icenoggle, Deri L.; Bucci, Luke; Dodson, Michael V. (2003). “The effects of ergogenic compounds on myogenic satellite cells”. (source)
Pinto, Camila L.; Botelho, Patricia B.; Pimentel, Gustavo D.; Campos-Ferraz, Patricia L.; Mota, Joao F. (2016). “Creatine supplementation and glycemic control: a systematic review”. (source)
Rae, Caroline; Digney, Alison L.; McEwan, Sally R.; Bates, Timothy C. (2003). “Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial”. (source)
Avgerinos, Konstantinos; Spyrou, Nikolaos; Bougioukas, Konstantinos; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Arazi, H.; Rahmaninia, F.; Hosseini, K.; Asadi, A. (2015). “Effects of short term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses”. (source)
The Best Pre and Post Workout Meals You Can Possibly Eat
Eat This Before and After Your Workout
There is no way you can build muscles mass if you’re not eating right before and after your workout. Many people don’t understand the fact that they break down muscle tissue in the gym and their muscles grow bigger and stronger while they’re outside the iron paradise.
What you eat pre and post-workout acts as the fuel for your body and determines the fate and size of your muscles. If you have been struggling with your pre and post-training nutrition, this article is for you.
First Things First
Before you decide on what you should eat pre and post-workout, you need to make sure it is in line with your diet plan. The before and after-training meals should not only give you a burst of energy but should also add to your daily nutrition goal.
Your pre-workout meal should have high carbs, and moderate proteins and fats as your muscles will need the glucose for energy which can be derived from breaking down carbohydrates in the body.
The post-workout meal should be high in protein, moderate in carbs and restrictive in fat content if your primary goal is to build muscle mass. Consuming fats right after your workouts can slow down the absorption of protein by your muscles and you might end up leaving a lot of gains on the table.
The Perfect Pre-Workout Meal
2 Egg Whites, 1 Whole Egg, 2 Slices of Whole Wheat Bread with Black Coffee (or a Pre-Workout Supplement) – 226 Calories 28g Carbs 18.9g Protein 6.2g Fats
You need to remember that you need to eat your pre-workout meal at least 45-minutes before your workout. Eating your meal too close to your workout can be worse than not eating at all.
In your pre-workout meal, you’ll be eating two egg whites and a whole egg. You have a choice of consuming the eggs boiled or as an omelet. Along with the eggs, you’ll be eating two slices of bread. You can also include green vegetables like broccoli or salad in this meal.
If you’re someone who likes to drink a pre-workout supplement before a training session, you should be doing it after eating the meal. You don’t need to fret if you don’t have the extra dollars for the pre-workout drink. A cup of black coffee should do the trick.
The Best Post-Workout Meal
Whey Protein Shake, 100g Chicken Breast, and Half Cup Rice – 398 Calories 27.5g Carbs 56.2g Protein 5.8g Fats
You’ll be having your post-workout meal in two shifts. You’ll have your post-workout whey protein shake right after you finish your weight training. We also recommend you do a HIIT cardio session after drinking your protein shake.
After completing your cardio session, wait for ten-minutes before eating the remainder of your post-training meal. The good old chicken breast and rice have been a bodybuilder favorite for a long time.
By following the aforementioned diet, you can rest assured your muscles are properly fed and the groundwork has been laid for optimal muscle gain.
What do you eat currently before hitting the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Can A Chicken And Rice Diet Help With Weight Loss?
We’ve all heard of it, but does this diet actually help with weight loss?
Losing weight can be hard and unfortunately with so many diets to choose from, our options for weight loss just seem almost unattainable. But the nice part is, there are a lot of options, meaning one of those will work for you. So while it may be overwhelming at first, let’s take a step back and focus in on one of these diets. Long touted for its benefits to weight loss, the chicken and rice diet has been used and debated for a long time. Giving you a nice ratio of macronutrients and everything you need to fuel and power your body, this diet may be the one for you.
While other bodybuilding diets tend to take over the fitness world, most come and go. These diets can be seen as fads and while they work for some people, others tend to try them, give them up, and move onto the next. Some of these being keto, intermittent fasting, the paleo diet, and the carnivore diet are just some of the many diets bodybuilders may try. The chicken and rice diet, however, is a staple and for the longest time has been used by some serious mass monsters to see those gains they wanted most.
Let’s take a look at the chicken and rice diet to see if this diet is really great for weight loss. While it does cover your nutritional bases, is this the best option for you to lose weight? Since weight loss can be hard, finding your niche and what works best is of the utmost important for your time and sanity.
Benefits Of Chicken & Protein
When we talk about chicken, we are talking about protein. Since protein is the building block of all muscle, and that muscle is what we need to take over for fat, its fair to say that protein is incredibly important. But we all knew that.
What protein does, and essentially what a good piece of chicken does, is pump you with protein so you feel full for longer and limit your snacking. This will aid in weight loss and ultimately allow you to see those gains you want most (1). Since chicken also has key vitamins and minerals and can aid in other bodily functions, you really are getting tons of benefits with this lean piece of meat.
Benefits Of Rice & Carbs
Now, to the second portion of this dish; rice. Rice is what can provide that all important fuel to give you energy and keep you powered through the day. More energy means more calories burned and that of course translates over into weight loss (2). With good digestive qualities, rice is a top choice for fueling your body for it won’t cause any stomach discomfort and can really work to give you the best chance at seeing results.
Chicken & Rice Diet: Does It Work?
Since we’ve broken this two part dish down, we should just lay this out simply. You get a healthy dose of protein with the chicken and a good source of carbs with the rice providing for great gains to satiety, growth, and recovery, and the ability to fuel your body with a good source of carbs. As a relatively low calorie meal packed with a great ratio of macronutrients (3), it is fair to say that the chicken and rice diet can affect weight loss.
A downside to this diet is the lack of taste and potential enjoyment as compared to other dishes. You still can lose weight by spicing up your meals and making fun and engaging dishes to enjoy. Looking to different spices, or even just adding some salt and pepper, is a good start that won’t add on extra calories and can still provide a healthy, hearty, and great tasting dish so you at least enjoy your meal.
Featured Supplement For Weight Loss
For those looking to expand their weight loss goals, it’s important to know there are supplements out there that can help you immensely. A protein powder can work to pump you with protein so you stay full for longer and snack much less. It will also help with muscle growth and recovery. Other supplements like pre-workouts and intra-workout BCAAs can boost your workouts so you burn more calories and have more energy to workout longer. But fat burners are great supplements to kickstart your metabolism and work to shed that unwanted fat so you see those physique goals you want most (4).
Kaged Muscle Clean Burn
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Kaged Muscle Clean Burn is a great stim-free fat loss solution to tackle any weight loss needs. With great fat burning ingredients and a powerful formula, this is great for weight loss or weight management.
Kaged Muscle Clean Burn is a great stim-free fat loss solution to help tackle any and all weight loss needs. Designed with cutting edge and premium ingredients, this will work to offer thermogenic weight loss and is loaded with active ingredients. An effective supplement for losing weight, as well as weight management, Clean Burn offers the best fat burning benefits in a special blend with the right combination of powerful ingredients. Getting lean and ripped has never been more possible with clean burn.
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Burn here!
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
The chicken and rice diet has been around for quite some time and is often used for those looking to lose weight. What this diet offers is a great source of protein in the chicken and a solid source of carbs in the rice to deliver a healthy dish able to work for your weight loss goals. When paired with the right training routine and proper supplementation, you are well on your way to seeing those weight loss gains occur. The chicken and rice diet is one to definitely try and don’t forget to add some spices for an engaging kick to that weight loss meal.
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
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Jeukendrup, A.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
The Real Deal With Carbohydrates & Muscle
Everything you need to know about carbohydrates in your bodybuilding diet for building muscle.
In today’s world there are a million different diets and techniques that all tell you how to lose weight. But there is one simple fact that most people understand – low carb diets are an extremely effective way to burn body fat. While this is great for a majority of the world, it does pose a problem for bodybuilders.
Why? Because low carb diets deplete muscle glycogen (aka stored carbs). This, of course, is the primary source of fuel during weight training. If your body runs out of carbs, working muscles are forced to get needed energy from fatty acids. This does not build muscle mass!
Conversely, any carbs that are not used throughout your day (and your workouts) end up as fat cells. This is also no good.
Ultimately, to improve one’s physique a bodybuilder needs every gram of carbohydrates to be burned for energy or stored as glycogen. This is the key to using carbohydrates effectively in your bodybuilding lifestyle.
This is easier said than done. So we are going to provide you with a basic guide on how to perfectly balance your carb intake so that nothing goes to waste (or fat).
A Few Key Facts.
Carbohydrates are your body’s fuel. It provides the energy that you use throughout the day and especially when you are working out in the gym. If you lack carbs, not only will you feel more tired – you will also notice that your muscles develop more “flat” with less maximum gains.
Carbohydrates come in two forms: simple and complex. Simple carbs are broken down quickly by the body. These can be found in fruits, milk, and milk products – but can also be found in processed and refined sugars such as candy, syrup, cakes, etc. Complex carbohydrates are slow burning and can be found in brown rice, potatoes, and whole grain cereal.
Which leads us to…
Eat Complex Carbohydrates
Simple carbs are mostly unhealthy snack foods that most bodybuilders know to avoid. While fruit can be a great boost of quick acting carbs, it should only be eaten in moderation – if at all.
Complex carbs are the long lasting energy your body needs throughout the day in order train hard. As we said, complex carbs get stored as muscle glycogen which will be tapped once you push your muscles to the limit in the gym. Complex carbohydrates also promote the release of insulin. This is the body’s natural anabolic hormone and is essential for muscle development. Long story short – complex carbs are the way to go.
Eat Carbohydrates With High Fiber
As a companion to our last point, complex carbs usually are rich in fiber. This helps to build muscle by making tissue absorb amino acids faster. So make sure to check those sources of complex carbs for fiber as well. It will increase muscle gain..
Time Your Carb Loads
As we’ve stated previously, in general you should shoot for 50-80 grams of carbs per meal, depending on your poundage. This of course does not include post workout meals. After a workout your muscles need to rebuild. This requires energy. Carbohydrates are energy. Get it?
Also, don’t overload on carbohydrates on your rest days. Just how you need to eat extra carbs post workout – it only makes sense to eat less on the days when you aren’t pushing your body as hard. This will simply turn into fat.
Eat Protein and Carbs in the Same Meal
Carbohydrates help transport the nutrients from protein to the muscles cells. So eating both of these together in one meal helps maximize muscle growth. On top of that, mixing protein and carbohydrates together minimize the chance that carbs will be stored as fat. That’s the name of the game – minimize fat, maximize muscle gain.
So those are some of the basics about carbohydrates and bodybuilding. We know nutrition can get wordy and complicated – so look forward to more easy to read nutrition – all in one place. You can get the info first by following us on Facebook and Twitter.
Best Bodybuilding Multivitamins For Health & Wellness (Updated 2021)
These top multivitamins are ideal for fitness-minded individuals to keep your overall health high.
Multivitamins are a beneficial aid for active people and those who need more vitamins in their diets but finding the right multivitamins for bodybuilding can be tricky. Vitamins are important for daily life and health functions of the body and you will find the best bodybuilding multivitamin benefits like muscle maintenance and immune health to give you extra energy so you get all you need in your day to make you better.
Now, people who weight train need sufficient nutrients to support muscle growth and strength and the best multivitamins for bodybuilding can help with that. The body is placed under stress and muscle fibers tear down during a training session. And without adequate vitamins and mineral deficiencies can occur if nutrition is not up to par.
Check out these awesome multivitamins which have everything you need to support your fitness goals, each a unique supplement at a great value to ensure you are taking care of all your nutrition goals, muscle growth, and bodybuilding desires to give you the best multivitamin for bodybuilding.
Best Multivitamins to Buy For 2021
Best Multivitamin Overall
Finding the best multivitamin overall can be challenging but worth it when you do. With the right ingredients including essential vitamins and minerals, as well as others packed into an all-star formula, your health will be priority number one.
Performance Lab NutriGenesis Multi for Men
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take two capsules twice per day with or without food.
Performance Lab Multivitamin is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems.
This ultramodern multivitamin with work to enhance your overall health and peak performance while boosting immunity with great ingredients like vitamin C, vitamin D3, and zinc. It can also enhance energy metabolism and provide for foundational nutritional support to promote vitality, long-range overall health and recovery.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Pros
Contains a diverse group of vitamins to cover your overall health
All ingredients are natural
Vegan-friendly
Ultramodern design with patented technology
Cons
Low in calcium and magnesium
Only available on their website
Price: $39.00 for 120 tablets
Check out our individual review here!
Best For Bodybuilding
Bodybuilders tend to deplete their bodies much faster than other athletes. Having a multivitamin specifically geared towards a bodybuilders needs can work wonders for all gains.
National Bodybuilding Co. Bodybuilder’s Multivitamin
Number Of Ingredients
30+
Number of Servings
30
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules with water.
Looking for a multivitamin that keeps you protected, energized and builds on strength and power?
This supplement is a leading multivitamin for bodybuilding. Created by National Bodybuilding Co., we found this formula will help quickly advance your goals every day, offering your muscles the right micronutrients for growth. Also helping to keep your joints stable, and improving your workouts to help get rid of fat and stay lean by keeping you much healthier, and stronger.
This multivitamin will work to provide for more daily energy with advanced ingredients while promoting better workouts so you perform better and recover faster. With key ingredients to boost hormones, this will give you the best anabolic and muscle boosting edge while working to offer better immunity for overall health and wellness.
National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.
Pros
Quick results, feel improvements and perform better
Advanced blend of ingredients perfect for athletes and has parallels with some t-boosters!
Simple to use and stack with other supplements
Free fast shipping
Competitive price point and multi buy deals
Cons
Only available direct
Currently USA only shipping
Price: $29.00 for 60 capsules / 0.93c a day
Check out our individual review here!
Best For Immunity
While a multivitamin works for a number of benefits, immunity is huge. This ensures you stay healthy overall and continue to grind in the gym.
Enhanced Super Human Immunity
Number Of Ingredients
20+
Number of Servings
30
Serving Size
3 Capsules
Best Way To Take
Take 3 capsules 1-2 times daily with meals.
Enhanced SuperHuman Immunity is a 3 in 1 formula designed to maximize immunity and defeat sickness to keep you in the gym and seeing those gains. Each dose is calculated and properly dosed to give you the best chance at seeing great results. With scientifically proven herbal botanicals, probiotics, and digestive enzymes, this supplement can also improve digestion and reduce fatigue.
With great ingredients like vitamin C and D, Echinacea, elderberry, and probiotics, all of these will work together to create a superhuman supplement for all of your gains. A money back guarantee ensures that Enhanced knows the true value of this product and that you will be sick less often, feel better overall, and recovery faster for serious growth.
Enhanced Super Human Immunity is a 3-in-1 formula designed to maximize immunity and defeat sickness. Great ingredients include vitamins, minerals, botanicals, probiotics, and digestive enzymes.
Pros
Great mix of ingredients including vitamins and minerals, probiotics, and digestive enzymes
No proprietary blends
Money back guarantee is great
Cons
Three capsules is a lot for a serving size
Price: $25.99/ 90 capsules
Check out our individual review for Enhanced SuperHuman Immunity here!
Best Personalized Multivitamin For Athletes
A personalized multivitamin can ensure your specific needs are covered. A company like Kaged Muscle has worked diligently to find the right ingredients and absorption rates for all to thrive.
Kaged Muscle Multivitamin
Number Of Ingredients
21
Number of Servings
30
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules daily with food.
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.
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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.
Pros
Fully disclosed and clean formula
100% plant-based and vegan friendly
21 essential and organic ingredients
High absorption and utilization
Cons
Could include a few more ingredients to make sure all bases are covered
Price: $34.99
Best For Men Over 50
Men over 50 tend to need more specific vitamins and minerals to continue to function at a high level. With the right dosages and an emphasis on these ingredients, you can work to better your overall health and performance one day at a time.
Ritual Essential for Men 50+
Number Of Ingredients
10
Number of Servings
30
Serving Size
2 Vegan Capsules
Best Way To Take
Take two capsules with water.
Ritual Essential for Men 50+ is a scientifically-developed multivitamin for men 50+ to help fill any nutrient gaps in their diets. Packed with micronutrients to help support key bodily functions, this multivitamin can aid in heart and bone health, support normal muscle function, and work to boost your immune system. With 10 traceable ingredients, you know exactly what you are putting in your body to help better yourself.
Omega-3 DHA will help support heart health and is a key omega-3 fatty acid that is in vegan-certified form. With vitamins A, D3, and K2, you get the full benefit of these vitamins coupled with valuable minerals like magnesium and zinc. Vitamin D3 and Magnesium will work to support healthy muscle contraction, while zinc works as a valuable helper to boost the effects of vitamin A.
Ritual Essential For Men 50+ is a well-designed multivitamin for men over 50 to fill in any nutrient gaps. Packed with 10 traceable ingredients, you know exactly what you are getting and what amazing benefits this multi holds.
Pros
Clean ingredients, well researched, and clinically dosed
Easily absorbed by the body
Vegan-friendly supplement
Great slow-digesting capsule design
Cons
Simple ingredients
Isn’t specific to any one need and is a general multivitamin
Price: $35.00 with 60 capsules per container
Best Multivitamin For Women
Women also may need more specific ingredients in a multivitamin. With an increased focus on what women need, they can thrive inside and out of the gym with optimal health and performance.
Performance Lab NutriGenesis Multi For Women
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take two capsules twice per day with or without food.
While this multivitamin is the Best Overall for all women, when it comes to active women and female athletes, this supplement is the ultimate choice to enhance your training and performance. When looking for clean and effective ingredients, this ultramodern multivitamin for women from Performance Lab is designed for overall health and peak performance. The 17+ essential daily vitamins and minerals are calibrated for the specific needs of women with a powerful NutriGenesis process and the vegan-friendly NutriCaps make digestion easy and all of those vitamins and nutrients are properly absorbed.
Performance Lab NutriGenesis Multi For Women is perfect for women and female athletes looking to optimize training and performance. With 17+ essential daily vitamins and minerals, this formula is specifically calibrated to work for women’s needs.
Pros
Potent ingredients
Tested for quality control and proven benefits
Clean, vegan and eco-friendly, and GMO-free multivitamin
Cons
Premium priced option
Only available directly through their site
Four tablets per servings is a lot
Price: $39.00/ 120 capsules
Check out our individual review here!
Benefits of Multivitamins
The benefits of multivitamins are ones to absolutely know so you can get the most out of your supplements.
Muscle maintenance: Keep muscle integrity intact and stop damage from free radicals.
Aid in healthy diet: Get those essentials that we often times miss into your diet to maintain a good and healthy balance.
Increase energy: Reduce fatigue and boost energy without the need for stimulants.
Increase cognitive function: Promote better mood and stimulate brain functions, while also working to reduce anxiety and stress.
Important Vitamins To Know
Vitamin A is crucial for maintaining healthy vision. It’s also important for immune function, cell growth, heart, kidney, and lung health. (1)
Vitamin C is necessary for a healthy immune system, and it plays a role in connective tissue health. (2)
Vitamin D plays a big role in the absorption of calcium for bone health. But Vitamin D is also essential for cell growth modulation, immune function, and it has anti-inflammatory properties. (3)
Vitamin E is used by the body in the form of alpha-tocopherol and it’s a vital antioxidant which protects the body against free-radical damage which can cause diseases and cancers. (4)
Vitamin B6 is an enzyme which plays a big role in many chemical reactions in the body. B6 is essential for brain health, immune function, nervous system, and blood cell health. (5)
Vitamin B12 is vital for creating red blood cells, nerves, and DNA. Plus, it’s important for cellular energy and even mental health. (6)
Vitamin K is necessary for making proteins which support healthy bones and tissue. And K also makes proteins for blood clotting. (7)
How We Choose
Multivitamins can be challenging because you want to make sure you get the most out of each multi. With so many ingredients included in each, it can be hard to decide which one is best to buy. This list is built around the idea of a well-rounded multi that can provide all the benefits you need to get you through the day. The quality and reputation of the company directly affects what these products do for you and we’ve chosen only the best. Each of these is packed with essentials to keep you grinding and working hard in daily life and exercise. For price, we look at what will give you the most bang for your buck. Multivitamins can be expensive but it is possible to find a top tier multi while still being affordable.
FAQ Section
What is the best multivitamin?
National Bodybuilding Co. Bodybuilder’s Multivitamin. This multi is one to boost daily energy and provide for better workouts while still giving you a muscle boosting edge. This multi will also help immunity and other bodily functions needed for athletes and gym goers alike. All in all, this is a well-rounded multivitamin.
How do I know which multivitamin is right for me?
When looking for the best multivitamin for you, look to see what is geared for you in terms of age, fitness level, and overall needs from the multi. Looking at ingredients and the label will also provide great insight into how to properly use the multivitamin for your benefit.
I eat a well-balanced diet. Should I still take a multivitamin?
Absolutely. Even with a well-balanced diet, you can still miss those essentials that you need most. A multivitamin will work for your overall benefit so definitely consider one.
Can I take a multivitamin with an omega-3 supplement?
Yes, you can take a multivitamin with an omega-3 supplement. If you have further concerns, talk with your doctor or an expert to make sure you’re comfortable with your decision.
Final Words
Multivitamins are effective in replenishing lost nutrients after intense training sessions. But, they also make a good daily supplement for maintaining good health and the right multivitamins for bodybuilding can make your training that much better and give you what your body needs. And of course, different products will vary in what they offer, although not significant. A good multi won’t skimp on quality and these products are a good example of that. So, choosing the best multivitamins for bodybuilders is all about what will suit your needs and budget, as there are several options you cannot go wrong with and enhance your overall health with the best multivitamin for bodybuilding around.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
1- “Office of Dietary Supplements – Vitamin A”. ods.od.nih.gov.
2- “Office of Dietary Supplements – Vitamin C”. ods.od.nih.gov.
3- “Office of Dietary Supplements – Vitamin D”. ods.od.nih.gov.
4- Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (September 18, 2012). “Vitamin E”. The Nutrition Source.
5- “Vitamin B-6”. Mayo Clinic.
7- Skerrett, Patrick J. (January 10, 2013). “Vitamin B12 deficiency can be sneaky, harmful”. Harvard Health Blog.
8- “Vitamin K”. medlineplus.gov.