Tag: Nutrition
The Only 3 Supplements You Should Be Using
The Only 3 Supplements You Should Be Using
The fitness industry is full of fads. The supplement companies have gotten better at marketing their products. Most of these companies invest more in marketing their products as compared to R&D.
As any marketing professional would confirm, the best way for a company to make more money is to get their customers to buy more products from them. The phenomena of selling a new product to an existing customer are known as cross-selling.
The idea of making more money can be tempting for anyone and we can’t blame the supplement companies for it. If a customer already has bought a whey protein powder, selling him another tub of the same product won’t be effective in moving the supplement company’s balance sheet.
On the other hand, the supplement company could bundle up the whey protein supplement with another supplement like a BCAA powder and a guarantee that it will give the consumer better results. Most of the people buying supplements to improve their bodies won’t mind spending a few more bucks every month in hope for better results.
Hardly do these buyers know, these additional supplements will minutely budge the needle. There is no doubt technology is getting better with time and so are the supplements. But the question is, do you need all the supplements a supplement company has in its catalog?
The simple answer is a no. Bodybuilding has been around for a long time and many bodybuilders made it big with the help of few supplements and so can you. Most of the athletes endorsing new supplements don’t use the products themselves. If they can do without it, so can you.
Whey Protein
If you’ve been around the fitness scene for some time, you would know the importance of whey protein by now. Most bodybuilders and fitness athletes swear by whey protein. Many of these athletes consume the protein powder multiple times in a day.
Whey protein powder contains essential amino acids which are absorbed quickly by the body. Studies show whey protein can help you increase strength, gain muscle and lose significant amounts of body fat.
You can also check out our official buyers guide for the best protein powders of the year right here. Take the guesswork out of perfecting your supplementation with our helpful guide.
Pre-Workout Supplements
Even the best of bodybuilders have days when they don’t feel like training. Pre-workout supplements can be the push you need on these days. Some pre-workout supplements can take your workouts to the next level by supplying you with energy, mental focus, and muscle pumps.
Some pre-workouts supplements contain stimulants. After some time your body can get accustomed to these stimulants and might stop responding to them. It is recommended that you cycle using the pre-workout supplements.
Find the perfect pre-workout to fit your lifestyle with our buyers guide of the best pre-workouts of the year right here.
Creatine
Creatine is a controversial supplement, and a lot has been said about it. Many people think using creatine can harm your kidneys, liver, and heart. Many studies have proved creatine is a completely safe supplement and has no side effects when used in moderation.
Creatine is a chemical which is naturally formed in the human body and is also found in red meat and seafood. Creatine can improve exercise performance and can help you complete more sets and reps which can, in turn, lead to gaining muscle mass.
Check out our official buyers guide for the best creatine on the market this year right here. We break down the pros and cons of the top creatine supplements for bodybuilders.
What supplements do you use?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Intermittent Fasting: Everything You need to Know as a Bodybuilder and Average Fat Loss Seeker
The ins and outs of Intermittent Fasting.
In an ever-evolving world filled with social media influencers promoting all different kinds of diets and products, it’s much too easy to come across misinformation and fads that have sprung up over the recent years. These trends are either brand new or are simply “refurbished” and brought back into the limelight, this time with a fitness-related spin on it.
One of the diets, or should I say eating patterns (more on that later), that has risen in popularity the most in the health/fitness space is intermittent fasting, often abbreviated to IF. We all know that fasting refers to the abstinence from food, but what else does it entail? And is it even beneficial to those looking to gain muscle and make overall improvements in their body composition?
What is Intermittent Fasting?
In order to answer these questions, we first have to know what exactly intermittent fasting is.
There are various protocols that exist for IF. Some of them include alternate day fasting, which is when you simply fast every other day and eat normally during your non-fasting days. Another type of IF that exists is the Warrior Diet, which is when you fast all day and eat all of your allotted calories in one sitting, usually at night time.
However, despite all of the different protocols out there, the type that’s most commonly used in bodybuilding and fitness circles is the 16:8 protocol, also known as time-restricted feeding.
This is when you fast for 16 hours and then you have an 8 hour “feeding window”, where you consume your daily calorie allotment. Since this is the most popular type of fasting in the fitness industry, this is what will be referred to when the abbreviation “IF” is used.
But one thing to remember here is that IF is not a type of diet, technically. It is actually a type of eating pattern, as mentioned earlier. The goal here is to consume the same number of calories and macronutrients that you would consume if you were following a standard meal schedule.
The only aspect of your nutrition that you’re modifying here is meal frequency, not types or quantities of food.
The times that one would have their fasting and feeding windows are completely up to the individual, hence one of the reasons why this diet has become so popular. It allows people to be able to make mealtimes conform to their schedule, rather than trying to force smaller, more frequent meals, which has been often promoted in the fitness industry as of late.
This higher meal frequency theory comes from the common misconception that eating more frequent, smaller meals will “speed up” your metabolism, making you burn more calories at rest. This is simply not true. What matters the most about nutrition regarding body composition goals are the total amount of calories that are consumed, not how often you’re eating.
Should Bodybuilders Even Do IF?
From a general health perspective, there are some good reasons why bodybuilders should do IF!
Both animal and human trials have supported data that illustrates a reduction of risk in overall metabolic disease when time-restricted feeding was utilized. Common biomarkers used to assess risk of metabolic disease such as triglycerides (cholesterol), glucose, insulin, and tumor necrosis factor alpha were all shown to be significantly lowered in those who followed IF compared to a traditional meal plan.
However, there have been several issues with the current literature that exists for IF. First and foremost, most of the literature that exists on it to date utilizes subjects that are overweight or obese. This means that we can’t compare these studies to more athletic populations such as bodybuilders.
Also, many of the studies don’t match groups for calories and protein. This is significantly important to do, because if this is not done, it brings about more of an “apples to oranges” comparison, rather than bringing about an equal and fair association between groups.
Fortunately, there was a study that was released in 2016 that solved many of these existing issues. This study showed positive body composition adaptations when following IF. In this study that utilized resistance trained males, those who followed IF showed a greater decrease in fat mass compared to those who ate a standard diet. Both groups were able to maintain their muscle mass to a similar degree, as well as maintain the same resting energy expenditure, or in other words, burn the same number of calories at rest.
What was particularly interesting about the aforementioned study was that it failed to support the findings of many other studies out there involving the reduction of risk of metabolic disease. This suggests that these findings may or may not exist for athletic populations, or for those who are generally healthy. Unfortunately, there isn’t enough data out there to draw a solid conclusion on this matter as of yet.
Even though not all of the studies on this matter have not been structured with the same methodology, there is a very important aspect about IF that many of these studies can tell us. In another study with resistance trained males, there were two groups like usual; an IF group and a normal diet group. However, the study had no limitations on the quantities or types of foods eaten.
Although this may seem like a very unorganized way to conduct this study, the result from doing this was quite profound. Those in the IF consumed on average 650 less calories per day compared to the normal diet group. What this conclusion can tell us is that using IF in one’s diet plan may make it easier for those wishing to lose body fat, as the act of fasting appears to prompt them to eat fewer overall calories throughout the day.
IF Benefits
Some more of the practical benefits of intermittent fasting include:
Food Control
With intermittent fasting, it is much simpler to control how many calories that you’re eating. This is because it is much easier to pair foods together, like your proteins and carbohydrates, when you have more calories to “play with”. And as mentioned earlier, it is much easier to plan your meal times around obligations, such as work and school.
Convenience
Following IF is simply a more convenient pattern of eating for some people, particularly for those who maintain very busy schedules.
Let’s look at an example of a person who follows a more frequent pattern of eating. In order to follow this diet successfully, further planning must go into it, as more meals have to be prepared compared to somebody who follows an IF plan. And going off of the previous point, especially if you’re in a calorie deficit, in can be much more difficult to be creative with your food pairings, as you only have so many calories to work with.
Because of this, boredom with the diet may set in, and you may fall off the wagon sooner rather than later. If you can’t stick to the diet, then you will inevitably fail, no matter which one you choose (more on this in a little while).
How to Properly Use IF in Bodybuilding
Now that we know how IF has been used in the scientific literature, we can know talk about how to implement it in your plan if you so choose.
Again, as we spoke about earlier, we’ll stick with the traditional time-restricted feeding model, otherwise known as the 16:8 protocol, as it is the most commonly used format of IF in fitness realms, and now you’ll find out why that is.
This is the most commonly used protocol, especially in bodybuilding, as it allows the individual full control of the planning of their meals, particularly around their workouts. The pre and post-workout meals are often regarded as the most important meals of the day. Most traditional forms of IF would not allow this type of flexibility and control.
Getting Started
The first thing we need to do when we begin an IF plan is when we should figure out when our fasting periods and our feeding windows will be during the day.
What I would recommend is using the time you commonly workout and basing your eating schedule around that.
For example, if you commonly workout first thing in the morning, then you should fast all the way up until your post workout meal, and then continue eating for the next 8 hours. Let’s say you stop eating at 7 P.M, then you would fast again until at least 11 A.M the following day, and then repeat.
What makes this work so well for people is that a big chunk of their fasting window goes towards the time they are asleep. Let’s say an individual gets an average of 8 hours of sleep per night, that’s half of the fasting window done right there!
An important thing to note here is that your fasting and feeding windows do not need to be perfect! If you’re a couple minutes off on one of your windows, it’s really no big deal whatsoever. It will not make that much of a difference in the grand scheme of things. Some people become so stressed about these little things that it takes away from the enjoyment of this lifestyle.
But How Do I Deal with the Hunger?
What many people have trouble adjusting to when first beginning an IF plan is dealing with constant hunger during their fasting windows. For somebody who has not gone without eating for that long before, it can often feel like an eternity.
But there are a few methods that will help you to work around this issue:
Caffeine
This popular stimulant, which is often touted as one of the best supplements for building muscle, can be one of your best friends when it comes to blunting feelings of hunger throughout the day.
Caffeine, but more specifically coffee, has been shown in the literature to blunt hunger responses throughout the day. Surprisingly, even decaffeinated coffee has shown this response as well, albeit to a slightly lesser degree. What this means is that there are potentially several ingredients in coffee besides caffeine that have the ability to inhibit feelings of hunger.
So, go ahead, have that cup of Joe first thing in the morning. Just remember to be careful not to add any cream, milk, or sweeteners to your coffee, as those additions contain calories, and will therefore “kick you out” of your fast, so to speak.
Fat Burner
In addition to a well-adjusted fasting period, fat-burners accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy.The best ones even go the extra mile to protect against muscle breakdown.The right fat burner can accelerate metabolism, increase mobilization of stored body fat (to be used as energy), fight against hunger and cravings, reduce muscle breakdown, improve lean body mass and keep you healthy overall.
Although there is no magic pill, most value products that combine high-quality ingredients with a proven track record. Our list of highly recommended Fat Burners rate, research and test brands to ensure you only get what’s on the label, and nothing more. Testing for purity, quality, and safety go hand in hand with assuring you have the best possible Fat Burner on hand. Even more important is having a third-party test supplements with in a lab for individual ingredients that are all-natural, free of synthetics and or additives.
Zero-Calorie Carbonated Beverages
It’s pretty obvious as to why this can help keep feelings of hunger at bay. Drinks such as seltzer water can help you stick to the allotted time of your fasting window due to the fact that they taste great and the carbonation fills your stomach with more air, stretching the stomach. This gives you the feeling that you’re becoming full.
Again, just like with the coffee, please make sure that the beverages that you’re consuming are actually zero calories, and don’t contain any added sugars, which again, can “kick you out” of your fast.
And as a note, there’s a common notion out there that artificial sweeteners raise insulin and blood sugar. While this may have been shown to be true in some animal models, results are largely negative, or at the very worst, inconclusive, in human trials. Therefore, you most likely don’t have to worry about artificial sweeteners breaking you out of your fast. However, if you want to be extra safe, then I suggest not consuming anything with artificial sweeteners in it during your fast, such as diet soda.
Time
This is probably something you don’t want to hear, and I completely understand that. But this needs to be said. Some things simply take time, and IF is no different. Many people find that it only takes them a week to adjust to the diet, while for others, they may never be able to without being in complete misery.
Remember, IF is not for everybody, nor does it need to be, as metabolic rate does not appear to be affected by meal frequency.
What matters is the most here is adherence. Adherence, or basically how well somebody can stick to their diet, is perhaps the most important aspect of fat loss. Researchers speculate that this is more important than the diet itself, as a lack of adherence is the primary reason why many people fail to lose body fat.
The Anabolic Cap
There has been a proposed theory out there by nutrition scientist Layne Norton that states that there is a limit to how much protein the body can use at any one time for anabolism, or growth. To put it simply, there is a minimum amount of protein that the body needs in order to initiate protein synthesis, as well as a maximum amount of protein that the body can use in order to keep this process going. After that, there is a large point of diminishing returns, where any extra protein won’t serve any more of a benefit for muscle growth.
Norton states that it may not be feasible to “make up” for a low protein intake during one part of the day by eating copious amounts of protein at a later point in the day. This casts some doubt on those following IF, and whether or not they are maximizing their growth potential.
Because of this, Norton offers a compromise. This “modified fast” that he proposes has the individual consuming protein at evenly distributed points throughout the day, while simultaneously restricting carbohydrates and fats. This makes it simpler to reach your protein targets, while still being able to enjoy larger amounts of food throughout the day. However, this type of fast has not been studied in the scientific literature. It is not clear whether or not the person following this version of IF would receive the same reduction of risk of metabolic disease compared to a person following a traditional time-restricted feeding window. So, more research is certainly needed here.
Final Words
Well, there you have it! Everything you need to start your intermittent fasting journey!
If you take away anything from this article here today, it is this; intermittent fasting is not magic. Yes, I know it sounds silly, but it is simply a pattern of eating. There are no magic foods to help you lose fat faster.
The two things that matter the most are the number of calories you’re consuming as well as if you can adhere to the diet or not. As long as you have those two variables under control and you are genuinely enjoying the intermittent fasting lifestyle, then I promise you that you will succeed at reaching your body composition goals.
The Body’s Resilience To The Occasional Binge
Despite how you feel after an unhealthy binge, your body copes with it better than you think.
We all know food is part of our survival. It provides us with those much-needed nutrients to optimize our ability to function. Too often are our intentions good when it comes to wanting to and actually eating healthy. The first few days we feel great about making that change and that gives us confidence to keep going.
But life gets in the way. Whether it be the stress of a job, relationship, family, societal issues, or personal problems, we often abandon that mentality we had at the beginning of the week and turn to our vices, one being comfort food. While comfort food can be exactly what we crave in that moment, it can lead to an unfortunate binge keeping us from achieving our weight loss or gym goals and putting us in a self-loathing pit of guilt.
But the body is better at adapting to these binge days than we may think. So, while we feel terrible that next day, or even two days, our mind is not matching what our body is doing. It is important to note that this isn’t a license to overeat, for continuous and frequent overeating can be detrimental to your training and overall health. But the occasional binge during a holiday or a special occasion is okay. Maintaining a healthy diet and solid workout routine provides some flexibility for the occasional binge without totally destroying all of your gains. But again, the keyword there is some.
Why A Binge Occurs
Binge eating occurs for a number of reasons. Dieting, believe it or not, is considered a gateway to binge eating. An unhealthy diet, or one not properly done, can lead to skipping meals or not eating enough during the day (1). With this, your chances of binge eating increases significantly because once hunger strikes, you are most likely not going for a head of lettuce. That first stop is the snack drawer to see what salty, sugary, high carb foods hide inside. While people diet for any number of reasons, the main one is for weight loss. It is important to not get stuck in the vicious loop of negative body image (2). With continued workouts in the gym, you may be burning a large amount of calories and won’t need to deprive yourself of your favorite foods.
Stress is something all of us suffer with. The stress of succeeding, of perfection, and of achieving that desired toned physique in the gym are just a few examples of countless things that stress us out. When stress strikes, one of our unfortunate coping mechanisms is called “emotional eating”. This can turn into a binge quickly (3) and ultimately lead to a period of depression. From depression, that leads to a negative body image, which leads to us committing to a diet, where unfortunately the risk of binge eating is high, and the cycle continues all over again.
How It Affects The Body
Binge eating causes your stomach to stretch and the hormone leptin is released, which is your body starting to tell you that you’re full. Your insulin levels spike with the uptake of glucose and your blood pressure increases (4) as a result of glucose moving into the blood stream. After the initial binge, you may feel insanely full, or even nauseous, and sleeping can be quite difficult as a result of post-binge discomfort.
How It Affects The Mind
The idea to indulge in a binge usually starts with the mind. To use dieting as an example, if you are too low on calories, the mind starts to crave food which elicits a response to find food your body is missing. Other mental health factors like guilt, shame, anger, anxiety, and depression (5) all play into the decision to indulge in an occasional binge. Sometimes it can be boredom, but it can also simply be a holiday where the host has prepared an illustrious feast and you decide today is your day. When you start, both dopamine and serotonin are released (6) and offer you a sensation of pleasure until the meal is finished. Once they begin to come down, you start to feel the negative effects of the binge.
The Body’s Resilience
With all of this said, it is important to know that this occasional binge will not totally knock you off the gain train. While you may feel like it did, your body is much better at handling this occasional gluttonous event than you may think. In the short-term, you will find that no significant increase in fat mass or overall weight occurs (7). For the occasional binge, your body deals with it by using additional carbohydrates and shifting your metabolism to use the excess carbs. Moreover, your blood sugar levels and insulin production remain unchanged (8). Much of this is dependent on an already healthy lifestyle with a good dietary plan and solid workout routine already in place. Don’t beat yourself up for enjoying the holidays too much and trust that your routine and your body can handle it.
Wrap Up
We all love to eat. Some of us love to cook and create amazing dishes while others of us simply like to eat and enjoy those amazing dishes. Sometimes that love of eating takes over and we end up indulging in the occasional binge. Whether a result of stress, poor diet control, or simply a fun night out that ends in a quick binge, it can make us feel down about ourselves for potentially putting all of that hard work in the gym at risk. But it is important to know your body can handle the occasional binge fairly well and can bounce back from the gluttonous endeavor. It is crucial to have a good diet and workout plan already in place to keep your body moving at its optimum capacity, but if that occasional binge does strike, know your body is resilient enough to handle it.
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
Foulds Mathes, Wendy; Brownley, Kimberly A.; Mo, Xiaofei; Bulik, Cynthia M. (2009). “The Biology of Binge Eating”. (source)
Duarte, Cristiana; Pinto-Gouveia, Jose; Ferreira, Claudia (2014). “Escaping from body image shame and harsh self-criticism: exploration of underlying mechanisms of binge eating”. (source)
Harvard Mental Health Letter (2012). “Why stress causes people to overeat”. (source)
Federation of American Societies for Experimental Biology (2015). “Mechanisms that link compulsive binge eating with hypertension identified”. (source)
Ely, Alice V.; Cusack, Anne (2015). “The Binge and the Brain”. (source)
Volkow, Nora D.; Wang, Gene-Jack; Baler, Ruben D. (2011). “Reward, dopamine and the control of food intake: implications for obesity”. (source)
Hengist, Aaron; Edinburgh, Robert M.; Davies, Russell G.; Walhin, Jean Philippe (2020). “Physiological responses to maximal eating in men.” (source)
Hengist, Aaron; Betts, James; Edinburgh, Rob (2020). “Here’s how to body reacts to one-off overeating-new research”. (source)
5 Pre-Workouts That Are Basically Rocket Fuel (Updated 2021)
Up, up, and away.
Finding the energy to get a workout started can be a daunting task. With so much going on in our lives, sometimes we find ourselves drained heading into a big workout. But a solid pre-workout supplement can take care of that. Supplying quick energy and helping to sustain that energy throughout our workouts is just one of the many benefits a good pre-workout can offer.
The difficulty comes with finding a solid pre-workout supplement in a market so saturated with enough bodybuilding supplements to last a lifetime. Thankfully there are some that really stand out among the rest and provide great benefits from high-quality ingredients made by reputable companies who keep their consumers in mind. Make sure your pre-workout is working wonders for you and don’t get suckered into thinking otherwise.
These 5 pre-workouts are designed to give you high-quality benefits so you see your gains really come to life.
The Top 5 Pre-Workout Supplements That Are Basically Rocket Fuel
Best Overall
Finding the best pre-workout overall that is basically rocket fuel can be challenging but it is out there. With the right ingredients at effective dosages, the effectiveness of these products towards your gains are undeniable.
National Bodybuilding Co. Stage Ready Pre-Workout
National Bodybuilding Co. Stage Ready Pre-Workout is a solid pre-workout supplement designed to enhance levels of strength through a combination of 13 highly researched ingredients. This will boost your training by increasing training capacity and provide for muscle pumps and support muscle-building by delivering nutrients and oxygen into tissues. It will also optimize cellular ATP production to boost overall performance and enhance neurotransmitter synthesis to provide for clean and sustained mental focus.
National Bodybuilding Co. Stage Ready is a great pre-workout to enhance quality muscle pumps, improved stamina, weight loss, and a real boost of energy to elevate performance. With an advanced blend and high-quality ingredients, this pre-workout is perfect for any workout.
Pros
Offers you a full 30-day supply
The ingredients are naturally sourced, clinically researched, and optimized for results
It will keep your energy levels high, promote muscle growth, and increase recovery
Cons
Premium priced option
Only available on their website directly
Only ships to customers in the United States
Price: $48.00 for 336 grams (30 servings)
Check out our individual review for National Bodybuilding Co. Stage Ready here!
Best For Growth
You want your pre-workout to offer the best chance at muscle growth as possible. With the ability to boost muscle pumps and allow for optimal blood flow, you can really target all your muscle growth needs as effectively as possible.
Transparent Labs PreSeries BULK
Backed by science with clinically effective dosages, Transparent Labs PreSeries BULK is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts and your muscle growth. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout.
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Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Pros
Well-dosed and third party tested to ensure quality ingredients and accuracy
No artificial ingredients makes this a great all-natural choice
Cons
Premium-priced option
Some ingredients, like beta-alanine, may be a touch too high while others are a bit low
Price: $49.00 / tub (1.46 lbs. powder)
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Best Formula
Finding the right pre-workout really lies in the formula and how effective the blend of ingredients can be. A formula that is tested and scientifically backed will give you the best chance to receive all of the benefits.
Performance Lab SPORT Pre
Performance Lab Sport Pre is another high quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport Pre increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase.
Performance Lab SPORT Pre is a high-quality pre-workout free of additives designed to increase nitric oxide in the blood, improve endurance by hydrating your muscles, and enhance strength training, weight loss, and overall performance.
Pros
No jitters or energy crashes
Easy to take
Vegan-friendly and infused with prebiotics for easy digestion
Cons
Only available from this website directly
No caffeine for those looking for stimulants
Price: $39.00 / box (120 capsules)
Best For Intensity
Keeping up the intensity will ensure that your focus and level of alertness never falters. You want the best for your gains and having the right level of intensity will prove to be most effective.
Kaged Muscle Pre-Kaged
Kaged Muscle Pre-Kaged can increase the performance and intensity of your workout with a high quality pre-workout powder. Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout.
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Kaged Muscle Pre-Kaged is great for those looking to increase performance and intensity with a high-quality pre-workout. Great ingredients and a quality blend make this unstoppable for your pre-workouts needs.
Pros
Contains BCAAs and has well-dosed ingredients
No artificial colors or flavors, it does compete with other pre-workouts in that regard
Cons
It is pretty pricey
Does contains sucralose, which is an artificial sweetener
The caffeine content may be high for those sensitive
Price: $39.99 / box (21 oz powder)
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Best For Cutting
A pre-workout should also work for your weight loss and cutting needs. With proper dosages of the right weight cutting ingredients, mixed with a great training routine and proper diet, your gains are right around the corner for that desired physique.
Transparent Labs PreSeries LEAN
The perfect supplement for cutting, Transparent Labs PreSeries LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, reduce fatigue, and improve memory. LEAN is great for those looking to slim down without losing that hard work done in the gym.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries LEAN is perfect for those looking to target stubborn belly fat while still maintaining that hard-earned lean muscle. For those looking to slim down and lose weight, look no further than this great pre-workout with quality ingredients at effective dosages.
Pros
Well-dosed and third party tested
All-natural ingredients make this a solid pre-workout for cutting
Cons
Premium priced option
Does not have the best ingredients for fat loss
It may be effective for cutting, but depending on your goals, other pre-workouts may work better
Price: $49.00 / tub (1.09 lbs. powder)
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Key Benefits Of Pre-Workout
These rocket fuel pre-workouts are perfect for a host of benefits to really give you the best chance at a phenomenal workout. Benefits include:
Increase physical performance and energy: Provide for longer, more sustained, and higher intensity work (1).
Prevent fatigue: Keep energy levels high to not feel a mid-workout crash.
Promote muscle growth and pumps: Increase blood flow, provide for muscle pump, and increase overall strength (2).
Aid in recovery: Provides for more effective repair and rejuvenation of worn down muscles.
Important Ingredients To Look For In Pre-Workout
There are a few important ingredients to keep an eye out for when it comes to selecting a pre-workout. The right ingredients dosed effectively can work wonders for your gains.
Caffeine: Can increase energy and focus so you take on any workout that comes your way (3).
BCAAs: Great for stimulating muscle protein synthesis and will help with post-workout recovery and intra-workout energy and fatigue (4).
Creatine: Boost overall strength and athletic performance for increased gains (5).
Beta-Alanine: Helps push past fatigue so your workouts go for longer with more intensity.
L-Citrulline: Offers good muscle pumps to increase blood flow so you start to see that growth you want most.
How We Choose These Pre-Workouts
When choosing this list, we focused on reputation, ingredients and formula, and overall price. The brand and their respective product should be transparent and honest with their labels. These brands have great reputations and care about the quality of their products. For ingredients and formulas, each product should work effectively while still being safe and the quality and care for your ingredients will prove worthwhile for your health and performance. Lastly, we look at price because we know it can be challenging to find good products at a reasonable price.
FAQ Section
What is the best pre-workout for serious gains?
National Bodybuilding Co. Stage Ready Pre-Workout. This pre-workout supplement is designed to enhance levels of strength through a combination of 13 highly researched ingredients. This will boost your training by increasing training capacity and provide for muscle pumps and support muscle-building by delivering nutrients and oxygen into tissues.
Do I really need a pre-workout?
You don’t need a pre-workout but having one on your shelf can really enhance all your gains. You want the best for your workouts and we highly recommend a great pre-workout be in your routine.
Are pre-workouts safe?
While pre-workout supplements are necessarily regulated, the top companies have made it their mission to only give you the best product around. With clean and effective ingredients, pre-workouts are on the whole safe to use. Always read the label to make sure the product is right for you.
Wrap Up
Don’t let low energy keep you from an opportunity for a great workout and look to pre-workout supplements for all your gains.. The benefits of a solid pre-workout can work to enhance overall performance, provide muscle pump, aid in recovery, and give you that incredible boost to optimize all aspects of your workouts. These five pre-workouts are great products from very reputable companies who seek nothing but the best for their consumers. Try one of these today and watch your workouts soar to new heights.
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.
References
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
5 Muscle Building Foods You Need
5 Muscle Building Foods You Need
Listen, I hear you want to get bricked up. You want calves the size of tree trunks, arms that rip T-shirts, and a chest that’s got a few dimensions to it. Some food choices can help with this.
In fact, add these foods to your shopping list if you struggle to pack on that size.
1. Peanut Butter and Jelly Sandwiches
Muscle is mass, meaning it weighs something. That’s obvious, but I know so many skinny dudes who are not gaining weight. The scale stays the same every morning. This is no Bueno.
Like if your legs resemble chopsticks and your back would get crushed from a hit by the carnival Go Karts, I got some news for you. You need more calories.
My go to is peanut butter and jelly. It’s calorically dense and is the ultimate slap in the face of anyone who’s whining about, but “I just can’t gain weight no matter how much I eat” nonsense.
Take your favorite bread and slather on some peanut butter which have muscle building protein and healthy fats. Then slather on your favorite jelly and you got a snack or meal that can skyrocket your calories when you need them.
They also taste amazing, stimulate childhood nostalgia, and can be prepped ahead of time for convenience. Bonus tip: frozen PB & J’s are lifechanging, probably better than sex.
2. Salmon
Every 3 ounces pack about 17 grams of protein, 2 grams of muscle enhancing omega-3s, and loads of key nutrients like B-vitamins.
Salmon also contain a key antioxidant astaxanthin which have anti-inflammatory and health/skin enhancing effects. Salmon is arguably a superfood if such thing exists. Fattier cuts can help boost caloric intake as well.
It also pairs well with many starches and vegetables. In addition, for busy lifters, smoked salmon can be a gamechanger as far as anabolic snacks goes.
136 grams of smoked salmon packs you 25 grams of protein along with loads of hormone enhancing healthy fats and Vitamin D.
3. Nuts
Speaking of healthy fats, nuts are a key player here. They pass the convenient and calorically dense test, so simply having more nuts around can increase your average caloric intake if needed.
They also contain some protein which never hurts, but the fat and micronutrients are key here. In fact, in studies where subjects are eating a surplus of saturated vs unsaturated fats, even when consuming the same amount of calories, the group that consumes healthy fats gain more muscle (1).
Same goes for dieting, the groups consuming the same calories from unsaturated fats retain more muscle mass.
Some of my favorites are almonds, pistachios, walnuts, and cashews. If you want some extra omega-3s, flaxseed is an excellent choice.
4. Shellfish
Shellfish is eaten all over the world yet in America, we still have wimps who are afraid to eat seafood. Like, if eating shellfish is really giving you that much anxiety, you might want to get your testosterone checked.
For clarification, shellfish includes crab, lobster, clams, scallops, oysters, shrimp, crayfish, and mussels. Many of these can be eaten raw or partially cooked. While some shellfish have strong flavors, many of them are quite mild taste.
Furthermore, they’re a stable in many country’s cuisines and produce awesome health benefits. For building muscle, they are nutritional powerhouses. All shellfish is packed with protein and have little tag along fat, most of which are unsaturated fats anyways. In addition, they’re packed with zinc, magnesium, and vitamin B12, all of which are common deficiencies.
Zinc and magnesium have direct roles in muscle recovery and hormonal production. B12 promotes and supports the mTORpathway responsible for muscle growth. These same nutrients also promote brain function and immune strength.
In fact, fish and shellfish are arguably the most anabolic and health enhancing animal sources on an ounce per ounce level.
5. Whole Eggs
Who doesn’t love eggs? I’ll tell you who. Psychopaths. Eggs are easy to digest, can be prepared a number of ways, and are packed with key muscle building nutrients. For all my macro trackers, eggs are also easy to track as well. One large egg is typically 70 calories with 6 grams of protein and 5 grams of fat.
Whole eggs have been shown to stimulate more muscle protein synthesis than egg whites even when matched for the same protein content (2). The anabolic boost comes from the yolk because that’s where key health and muscle supporting nutrients are found.
You get multiple B-vitamins, choline, vitamin A, and selenium.
However, the most powerful muscle building in eggs is dietary cholesterol. Dietary cholesterol gets a bad rep because foods high in it tends to be high in saturated fat which can impact health when overconsumed in unhealthy individuals.
Fortunately, whole eggs contain a very favorable cholesterol to saturated fat ration, plus it’s very different when a lean weight lifting trainee eats them for breakfast compared to an overweight couch potato eating them inside their baked goods.
But anyways, dietary cholesterol has been shown to enhance strength and muscle growth (3). Eggs are one of the few foods packed with cholesterol reasonable to their serving size. One egg has about 190 mg of cholesterol. Some studies, participants who see anabolic effects consume as much as 1000 mg, so 4-5 eggs should make a great post workout meal. Additional cholesterol will also come from other foods you eat like seafood in smaller amounts.
Change Your Grocery List
You struggling to build some sexy slabs of muscle? Change your grocery list. Grab some PB & J sandwich ingredients, some seafood, your favorite nuts, and lots of whole eggs. Egg whites might be great for cutting, but to mass up, whole eggs are a gamechanger. What other foods do you enjoy having to build muscle?
References
1. Petrus, Peter. “The Impact of Dietary Fatty Acids on Human Adipose Tissue.” The Proceedings of the Nutrition Society, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/31122299/.
2. van Vliet, Stephan, et al. “Consumption of Whole Eggs Promotes Greater Stimulation of Postexercise Muscle Protein Synthesis than Consumption of Isonitrogenous Amounts of Egg Whites in Young Men.” OUP Academic, Oxford University Press, 4 Oct. 2017, academic.oup.com/ajcn/article/106/6/1401/4823156.
3. Riechman, Steven E., et al. “Statins and Dietary and Serum Cholesterol Are Associated With Increased Lean Mass Following Resistance Training.” OUP Academic, Oxford University Press, 1 Oct. 2007, academic.oup.com/biomedgerontology/article/62/10/1164/568431.
Post-Workout Anabolic Window: Fact Or Fiction?
A highly debated topic, the anabolic window is something to really consider.
We all know that consuming some sort of protein after our workout is valuable in seeing those gains we seek most and the anabolic window may be the key to unlocking said gains. Protein, protein, protein. That seems to be all we hear about, but the truth is, it is so important. Protein is the building block for all muscle and for those of us bodybuilders and strength athletes that seek to put on as much muscle as possible, it would be a huge disservice to neglect the importance of protein. Whether that be a high protein meal, or a seriously effective protein powder, the gains we seek most lie with the common denominator of the more protein, the better.
The anabolic window is a highly debated topic, and some may say controversial. With so many voices giving their opinions on said topic, it can hard to decipher who is telling facts and who is simply spewing fiction. The facts tell us that muscle growth goes beyond the actual workout and that post-workout nutrition and a recovery routine are beyond vital for seeing the gains we want most. But knowing when to consume protein before our “window” for gains closes is very important to understand.
Let’s take a look at the anabolic window. We’ll talk about what it is and if the idea around this controversial topic is fact or fiction. You deserve to know how best to maximize your gains and we seek to give you the best answer.
What Is The Anabolic Window?
The anabolic window is essentially the amount of time you have post-workout to maximize anabolic activity through protein supplementation. It is commonly said that this window lies somewhere in the ballpark of 30-60 minutes after your workout. Anything after and you start to see a decline to your muscle building and strength training goals. But some research has now come out saying this time frame may be extended past this traditionally accepted window. While that may be the case, there still may be downsides to consuming that valuable protein intake well past the one-hour mark (1).
The anabolic window is based off of anabolism, which is when smaller molecules grow in size, hence muscle growth. This is the opposite of catabolism which is when those larger molecules break down, thus leading to muscle breakdown. Essentially, we are talking about the window of time in between when muscles grow and when muscle breaks down and as bodybuilders and athletes, this is obviously quite important for us to know (2).
Is This Fact Or Fiction?
What makes this difficult is that studies are conducted with varying athletes. Important factors to consider are diet, training routines, the level of exertion, and how the athlete processes protein and other nutrients compared to others. For example, if one athlete already has a high protein diet, the time in which they consume a post-workout protein supplement may be different than someone who may be on a plant-based diet. What matters here are the amino acids, which make up protein. Studies have shown that those who consume an amino acid mix beyond the hour window have actually seen growth in hours two and three (3). This means that the window was extended beyond the one day mark despite what is commonly thought (4).
However, consuming protein within the anabolic window of 30-60 minutes has benefits that shouldn’t be ignored. If you take a protein supplement immediately after your workout, or at least relatively soon after, you give yourself the best chance at seeing the growth you want most for you are giving your body the nutrients it needs right off the bat. This will also increase your chances of feeling full and working to pump you with protein, thus enhancing overall growth and recovery.
So, to say the anabolic window is either fact or fiction would be a disservice because too many studies lean one way or the other. When it comes down to it, knowing your body and knowing what it needs to thrive is the priority. Taking a protein supplement as soon after will give you the best chance at seeing the growth you want most and will ensure you get those nutrients into your body as fast as possible for optimal gains.
How To Avoid Losing Gains
This topic surrounding the anabolic window is clearly a hot topic for debate. While the conversation may never truly find a resolution, there are ways to prevent losing gains so you don’t suffer. Making sure to include whole foods into your diet will ensure you get those valuable nutrients into your body to aid in your overall health and wellness, as well as training and performance. Supplements will be great aids here as well and it would be unwise to neglect a solid protein powder.
Enhanced Labs Whey Protein Isolate is a high-quality whey protein powder designed to maximize growth and recovery (5). With a digestive enzyme blend, it allows for better protein utilization so all those nutrients hit you harder for better results.
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
The anabolic window is a highly debated and controversial topic among those in the sports nutrition community. Consuming protein is important for growth and recovery and the time in which you do it is important for you want to maximize your gains. A protein supplement can ensure this and much more and is exactly what you need to thrive. While the answer to the anabolic window still remains a bit unclear, be sure to take a protein supplement as soon as you can to see growth and not limit any of your gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Aragon, Alan A.; Schoenfeld, Brad J. (2013). “Nutrient timing revisited: is there a post-exercise anabolic window?”. (source)
Helms, Eric R.; Aragon, Alan A.; Fitschen, Peter J. (2014). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”. (source)
Rasmussen, Blake B.; Tipton, Kevin D.; Miller, Sharon L.; Wolfe, Steven E.; et al. (2000). “An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise”. (source)
Burd, Nicholas A.; West, Daniel W. D.; Moore, Daniel R.; Atherton, Philip J.; et al. (2011). “Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24h after resistance exercise in young men”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
5 Foods That Boost Energy and Can Replace Pre-Workout Supplements
Real Foods Which Can Act Like Pre-Workout Supplements
Pre-workout supplements come in handy on days when you’re low on energy or don’t feel like working out. But, let’s be honest, supplements aren’t cheap, and everyone can’t afford them.
Apart from being expensive, supplements aren’t as good for your body as compared to real food. If you don’t have the budget or the willingness to spend on supplements, you’ve come to the right place.
Apple
It’s a well-known fact that an apple can be more effective than coffee at keeping you awake. An apple is packed with a decent amount of calories and carbohydrates which can keep you going through your workouts.
The energy you get from an apple can help in stabilizing your blood sugar levels. An apple contains vitamins, minerals and a good dose of fiber which can keep you feeling full and energized for longer.
Peanut Butter Sandwiches
Peanut butter has established itself in the pre-workout market and many pros rely on it as their workout energy source. While the peanut butter supplies for a healthy amount of protein, fats, and calories, the wheat sandwiches will provide with all the carbs you need.
You can make the sandwich more interesting by adding jelly to the mix. The peanut butter jelly sandwich is an easy and cheap source of pre-workout nutrition. A peanut butter sandwich is portable enough to carry with you to the gym if you’re in a rush.
Banana
If you didn’t already know, bananas are known as nature’s power bar. Banana is filled with carbohydrates and potassium, which supports nerve and muscle functioning. Whenever you get a hunger pang, we recommend you reach out for a banana instead of the bag of chips.
It’s important that you take your pre-workout meals at least an hour before your workout. Most people make the mistake of eating their pre-workout meals too close to their training session which doesn’t allow for the nutrients in the food to be utilized by the body.
Greek Yogurt With Granola
The greek yogurt is loaded with protein which can help in preventing the muscle breakdown during your workout. The added granola will add a punch of carbs to your meal which will help you power through your workouts. You could add berries to the mix for the taste and carbs.
In this article, we’re not only listing out the food you can have as pre-workouts meals but are also breaking their components down. You need to make sure you’re having a complete meal with all the necessary ingredients before your training session.
DIY Energy Drink
If you’re someone who likes the energy boost pre-workout supplements gives, you’re going to love the all-natural energy drink. Make your own pre-workout supplement drink by blending water, freshly squeezed citrus juices, sea salt (sodium chloride), and honey.
The result will be your own carb and electrolyte-rich blend which can easily taste better than those tangy pre-workout drinks. You can also grab one of the above-mentioned food to eat along with your energy drink.
Header image courtesy of Envato Elements
What do you have for pre-workout nutrition?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Best Bodybuilding Supplements For Performance (Updated 2021)
The best bodybuilding supplements will help build muscle, enhance performance, and boost recovery for all your gains and physique goals. You put yourself through constant physical and emotional stress every day. Family matters, personal issues, relationships, and balancing a job are coupled with your workouts that just take it all out of you. You eat […]
The post Best Bodybuilding Supplements For Performance (Updated 2021) appeared first on Generation Iron Fitness & Bodybuilding Network.
How to Get Ripped Without Giving Up Your Favorite Foods
How to Get Ripped and Still Eat Your Favorite Foods
Many people take an extreme approach with their diet to get ripped. They cut out all their favorite foods and go on a very low-calorie diet just to get a shredded physique.
The truth is, you don’t have to do this. If anything, you’re doing more harm than good when you give up your favorite foods.
For most people, this isn’t sustainable, and crash diets are anything but healthy for you.
Is it worth cutting out your favorite foods to be ripped?
Eating chicken and broccoli all day isn’t fun for anyone. I don’t know about you, but you couldn’t trade me the best physique in the world if it meant I had to give up my favorite foods.
Well once you know what it takes to lose fat, you’ll know that you can whatever you want.
To lose fat, it’s about the amount of calories you consume.
Fat Loss
Fat loss always comes down to burning more calories than you take in. If you eat less and exercise more, you’ll lose weight.
Cutting calories out of your diet is what allows you to burn fat.
What you eat doesn’t necessarily matter if you’re in a caloric deficit. You can eat pizza, wings, chips, donuts, you name it if you eat it and you’re still in a caloric deficit, then you’re still going to lose fat.
Now that’s not to say to have a buffet every night and eat whatever you want. That’s because healthier foods are more nutrient-dense and fill you up off fewer calories than unhealthy foods.
But there’s nothing wrong with a little moderation.
Body Fat Percentage
To be ripped, you need to make sure you’re at the appropriate body fat percentage. You’ll need to be under 15% to be lean and under 10% to be ripped.
To me, 10-12% is the sweet spot because you’re pretty lean without taking things to the extreme.
At this body fat percentage, you can be pretty flexible with your diet as long as you’re controlling what you eat, hitting certain nutritional targets, and on a quality workout plan.
But for all you go-getters out there that want to be completely shredded, you’ll want to make sure in single-digit body fat to be ripped and shredded.
Just know it will come with a little more sacrifice.
You Can Eat Whatever You Want
To lower your body fat percentage to get ripped, you’ll need to make sure you’re putting your body in a caloric deficit. This is not going to be fun. You’ll be hungry.
But here’s the catch, you can still eat some of your favorite foods. As long as you make sure you’re hitting your calorie target for fat loss, you’ll be good.
How to Get Ripped With Intermittent Fasting
The best approach to hit your calorie target while allowing some room for bigger meals and your favorite foods is through intermittent fasting.
This is going a time without eating and allowing yourself to eat during a set window or after fasting for a while.
This is effective because it allows you to eat bigger meals, your favorite foods that are likely higher in calories than healthy foods, and still hit a caloric deficit.
But you’ll want to monitor how much of your favorite foods you consume.
Intermittent fasting has also been shown to provide a host of benefits.
Benefits
Increase HGH (human growth hormone)
Suppressed appetite
Bigger, more satisfying meals
More mental clarity and concentration
Increased longevity
HGH plays an important role in muscle growth. Studies link intermittent fasting to increase HGH.
Add intermittent fasting to your lifestyle, and you’ll find fat loss becomes a breeze.
Sometimes you’ll wonder how you indulged in that tub of ice cream last night and woke up the next morning leaner.
How to Get Ripped With Flexible Dieting
That’s where flexible dieting comes in. Flexible dieting allows you to eat whatever foods you want as long as you’re hitting your macros and calories.
If you’re eating the amount of calories, protein, fat, and carbs your body needs, then no food is off the table.
Although, you need to keep in mind that this is very hard to do if you don’t eat healthy most of the time.
So I recommend you eat healthy 80% of the time, and whatever you want 20% of the time.
Healthy foods contain lower calories and are more nutrient-dense then junk food. For example, sweet potatoes only contain 200 calories, but they’re satiating. You would need to eat like 800 calories of junk food to feel the same level of fullness.
There’s nothing wrong with indulging in a little cake here and there though. Just make sure you hit your total daily calories for the day.
Conclusion
You can get ripped and still enjoy your favorite foods.
Fat loss comes down to the calories you eat not the foods you eat.
Eating healthy foods does make your body function better and makes it easier to consume fewer calories, but you can still enjoy your favorite foods in moderation if you’re hitting your nutritional targets that put you in a caloric deficit.
If you want to learn more ways to get ripped, follow us on Facebook and Instagram!
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
Give yourself the best chance to improve performance and strength training with these great pre-workout supplements to see great muscle growth.
When it comes to building muscle and getting a great pump, pre-workout supplements are exactly what you need. As great training aids to improve performance and strength training, pre-workouts have the ability to provide enhanced focus, increased heart rate, weight loss, and insane muscle pumps to assist with those big lifts and really force our muscles to grow. While our busy schedules do tend to drain us, it is important we find that all important energy from somewhere and pre-workout supplements have just what you need to really make that happen for that desired improved performance, weight loss, and muscle building goals. Great for shedding fat, increasing muscle, and hitting you with amazing energy boosts, a pre-workout can enhance recovery and allow to bounce back faster for your next big lift.
We’ve put together a list of the Best Pre-Workout Supplements for 2021 so you can start to see the desired growth you want. You won’t be disappointed with the results from a good quality, highly effective pre-workout on your endurance, strength training, weight loss, and exercise performance for optimal training.
Best Pre-Workout Supplements For 2021
Best Pre-Workout Overall
Finding a great pre-workout may seem daunting but their are those out there that can cover all your bases. From energy, to muscle pumps, reduced fatigue, and more, Performance Lab has the top pre-workout for you.
Performance Lab Sport Pre
Stim Or No Stim
No Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
20
Flavors
N/A
Best Way To Take
Take up to 6 capsules 30-45 minutes before your workout. Take on an empty stomach with 16-32 oz. of water
Performance Lab Sport Pre is another high quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength training, weight loss, and performance.
Performance Lab SPORT Pre is a high-quality pre-workout free of additives designed to increase nitric oxide in the blood, improve endurance by hydrating your muscles, and enhance strength training, weight loss, and overall performance.
Pros
Vegan friendly
Capsules are easy to take
Will help with strength and endurance
Caffeine free for those looking for no caffeine
Cons
Premium priced option
Only available through their site
Price: $39.00
Best For Strength
Of course, we want our pre-workout to work for our benefit in terms of strength. Transparent Labs has this amazing option to do just that.
Transparent Labs PreSeries BULK
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Orange, Green Apple, Sour Grape, Blue Raspberry, Tropical Punch
Best Way To Take
Mix 1 scoop with 16-24 fl. oz. of water 20-30 minutes before your workout.
Backed by science with clinically effective dosages, this pre-workout is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Use code GENIRON1O for 10% off!
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Pros
High amount of citrulline malate for awesome pumps
Very clean ingredients for an honest product
From a reputable company in Transparent Labs
Cons
High in beta alanine
Premium priced option
Only available directly from their site
Price: $49.00
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Best Natural Ingredients For Energy
You deserve to have the best ingredients when it comes to your supplements and National Bodybuilding Co. seeks only the best for it’s pre-workout and other supplements.
National Bodybuilding Co. Stage Ready
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Fruit Punch
Best Way To Take
Take 1 scoop and mix with 8-12 fl. oz. of water.
National Bodybuilding Co. has a great pre-workout supplement called Stage Ready Pre-Workout which delivers quality muscle pumps, enhanced stamina, weight loss, and a solid boost of energy to really elevate your performance. With an advanced and effective blend, this pre-workout can hydrate and buffer muscle tissue, raise nitric oxide levels and blood flow, optimize ATP production, and boost neurotransmitter synthesis. With great ingredients and a clean formula, it is no wonder why National Bodybuilding Co. Stage Ready Pre-Workout won for Best Pre-Workout in GI Supplement Awards.
National Bodybuilding Co. Stage Ready is a great pre-workout to enhance quality muscle pumps, improved stamina, weight loss, and a real boost of energy to elevate performance. With an advanced blend and high-quality ingredients, this pre-workout is perfect for any workout.
Pros
An effective blend with solid benefits for muscle pumps, energy, and stamina
Patented ingredients and great taste
From a reputable company
Cons
Premium priced option
Only available directly from their site
Could use more beta alanine as a key ingredient
Price: $48.00
Check out our individual review for National Bodybuilding Co. Stage Ready here!
Best Stim Ingredients & Intensity
Having a pre-workout that can boost energy and intensity is huge and with the right stim ingredients, this can happen instantly. Enhanced has a great product to power you through any workout so you see the gains you want most.
Enhanced Ramy’s Rage Stim Reloaded
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Grape
Best Way To Take
Take 1 scoop 30 minutes before your workout with 8 oz. of water.
Ramy’s Rage Stim is different. It has a fully disclosed supplement facts panel, so you know exactly what you’re getting in each serving. Ramy’s Rage Stim contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance and enhance focus. Best of all, Ramy’s Rage Stim doesn’t contain mega dosages of caffeine so there is no crash. With a smart 8-stim matrix, all of your energy and focus enhancing needs are met with a great pre-workout. With 17 clinically dosed ingredients grouped into 4 synergistic matrixes, this pre-workout is perfect for boosting intensity.
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Enhanced Ramy’s Rage Stim Reloaded is a smart 8-stim matrix to enhance energy and focus. A fully disclosed label provides transparency for their scientifically proven ingredients.
Pros
No crash
17 clinically dosed ingredients
Fully disclosed supplement facts panel
Novel stimulants like Dynamine, Theacrine, and Cocoabuterol
Cons
Only one flavor option
Price: $25.99
Use code GENIRON for 15% off your order!
Best Stim-Free Without Caffeine
With many pre-workouts loaded with stimulants, finding a great stim-free option can be hard. But Transparent Labs has made a stim-free product to still offer great benefits to your workouts.
Transparent Labs PreSeries Stim Free
Stim Or No Stim
No Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Strawberry Lemonade, Tropical Punch, Orange, Sour Grape, Blue Raspberry, Green Apple
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
Transparent Labs Stim-Free is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and to improve performance. Containing key ingredients like citrulline malate and betaine, all of these ingredients are clinically dosed and effective for providing great gains. With a 100% transparent formula, this product is great for those who are intolerant to caffeine or other stimulants, or for those looking to cycle off of them. With 13 active ingredients all designed for enhanced focus and increasing lean muscle, you cannot go wrong with this great stim-free, non-caffeine option that will still enhance energy like other products.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries Stim-Free is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and improved performance. With key ingredients at effective dosages, this is a great pre-workout for anyone looking for stim-free options.
Pros
Great advantages while being stim-free
Perfect for those insensitive or looking to get off caffeine
Clean ingredients and advanced formula
Provides for energy and focus while decreasing muscle fatigue
Cons
Premium priced option
Only available directly through their site
Does not have caffeine or other stimulants for those looking
Price: $49.00
Use the promo code GENIRON10 for 10% off!
Best For Pumps
With quality muscle pumps being a staple benefit for pre-workout, Kaged Muscle took that and made sure their supplement gave you the best pumps around.
Kaged Muscle Pre-Kaged
Stim Or No Stim
Stim
Calories
15
Carbs
2g
Sugar
1g
Number Of Servings
20
Flavors
Berry Blast, Fruit Punch, Grape, Krisp Apple, Orange Kush, Pink Lemonade
Best Way To Take
Take one scoop with water before your workout.
Increase the performance and intensity of your workout with this high quality pre-workout powder available from Kaged Muscle. Kaged Muscle Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout with great pre-workout ingredients from supplements to increase muscle and promote weight loss.
Use code GENIRON1O for 10% off!
Kaged Muscle Pre-Kaged is great for those looking to increase performance and intensity with a high-quality pre-workout. Great ingredients and a quality blend make this unstoppable for your pre-workouts needs.
Pros
Contains BCAAs and has well-dosed ingredients
No artificial colors or flavors
Great taste
Cons
A bit expensive
Does contains sucralose, which is an artificial sweetener
Caffeine content may be high for those sensitive
Price: $39.99
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Best For Cutting
For those looking to lose weight and tone, a good pre-workout can help you get there. Transparent Labs made a solid formula to assist with all your cutting needs.
Transparent Labs PreSeries LEAN
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Sour Grape, Orange, Blue Raspberry, Tropical Punch, Strawberry Lemonade
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
The perfect supplement for cutting, LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
Use code GENIRON1O for 10% off!
Transparent Labs PreSeries LEAN is perfect for those looking to target stubborn belly fat while still maintaining that hard-earned lean muscle. For those looking to slim down and lose weight, look no further than this great pre-workout with quality ingredients at effective dosages.
Pros
Well-dosed and third party tested
All-natural ingredients
Good for cutting and increasing strength and power
Cons
Premium priced option
Only available directly from their site
Does not have the greatest ingredients for fat loss
Price: $49.00
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Best For Women
Pre-workouts for women are great for helping you tackle any of your workouts needs. With certain ingredients and different doses, this is geared for all the needs of those female athletes.
Cira Nutrition Pre-Game
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Peach Bellini, Pink Candy
Best Way To Take
Mix 1 scoop with 6-8 fl. oz. of water 30-40 minutes before your workout.
Cira Nutrition Pre-Game is that pre-workout you need to give you more energy to perform harder, better, and faster. With great ingredients to increase energy, endurance, focus, weight loss, and muscle strength, this pre-workout has you covered with whatever your needs may be. Packed with all the essential ingredients to stand out as a top pre-workout for women, this supplement is what you want most for your pre-workout routine. With great flavors at an affordable price, you can’t go wrong with Pre-Game.
Cira Nutrition Pre-Game is a great pre-workout so you perform harder, better, and faster to get the most out of your workouts. Packed with great ingredients, this supplement stands out as one of the best for women.
Pros
Packed with essential pre-workout ingredients
Fully disclosed label
Great flavors and price
Cons
Does contain caffeine for those sensitive
Only available directly from their website
Price: $39.99
Best For Weight Loss
Losing weight is hard, but supplements like pre-workout can help immensely. With the right ingredients and a solid training plan, your desire to lose weight is just around the corner.
Transparent Labs PreSeries LEAN
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Sour Grape, Orange, Blue Raspberry, Tropical Punch, Strawberry Lemonade
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
The perfect supplement for cutting, LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
Use code GENIRON1O for 10% off!
Transparent Labs PreSeries LEAN is perfect for those looking to target stubborn belly fat while still maintaining that hard-earned lean muscle. For those looking to slim down and lose weight, look no further than this great pre-workout with quality ingredients at effective dosages.
Pros
Well-dosed and third party tested
All-natural ingredients
Good for cutting and increasing strength and power
Cons
Premium priced option
Only available directly from their site
Does not have the greatest ingredients for fat loss
Price: $49.00
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Benefits Of Pre-Workout
The benefits of pre-workout should not be ignored for what they can do for your strength training and performance is incredible. Great tasting and safe to use, a good pre-workout supplement can:
Increase focus and energy: Provide for more intense workouts while being locked into every exercise so nothing interferes with a good workout (1).
Reduce fatigue: Allow for longer training sessions and calorie burn giving your body the fuel it needs from endurance and strength exercises while reducing muscle soreness and unwanted pain for improved performance.
Muscle pumps: Watch your strength and muscle gains flourish and allow blood to flow through your muscles.(2).
Enhanced recovery: Bounce back faster and promote more efficient growth while recovering more effectively for faster turn arounds.
Key Ingredients In Pre-Workout
Here are some key ingredients to look out for when choosing a pre-workout supplement:
Caffeine: Works to elevate energy so you can tackle any grueling workout while boosting focus and reaction time to improve performance. There are stim-free pre-workouts that work just as well (3).
Creatine: This will provide your muscles with fuel to boost athletic performance and strength training (4).
BCAAs: Great for promoting muscle protein synthesis, they can help with recovery and intra-workout needs (5).
Beta-Alanine: Works as a buffer for pH levels to push past fatigue that may strike.
L-Citrulline: Can boost nitric oxide while maintaining good blood flow for increased muscle pumps.
How We Decide
Choosing the right pre-workout can be difficult and with so many on the market, the choices do seem endless. With this list, we sought to bring the best to you by combing through all the nonsense pre-workouts to bring you the best around. We look at ingredients closely because many companies will put in ingredients you just don’t need. Quality of the brand and where they get ingredients from is also important because you deserve to have an honest company backing you up. Of course, price matters and since supplements can add up and be a real hit on the wallet, we sought to bring you top tier products at a reasonable and affordable price.
FAQ Section
What is the best pre-workout?
National Bodybuilding Co. Stage Ready. This pre-workout is a really high quality product designed to deliver pumps, enhanced stamina, promote weight loss, increase strength training, and provide solid energy for elevated performance. An advanced and effective formula is highly safe to use and is produced with clean ingredients from a reputable and top tier company in National Bodybuilding Co.
What does pre-workout do?
Pre-workout is designed to give you the edge for your strength training and performance. It will enhance energy and focus for more efficient workouts, increase your heart rate and get your blood pumping for better blood flow and weight loss, and increase muscle so you turn that unwanted fat into a shredded physique to have confidence in the effects.
Are there stimulant-free pre-workouts?
Yes! Since many people are sensitive to caffeine or just don’t want it in their daily routine for strength training, companies have created stim-free options to give you the same results without the caffeine.
Check out some amazing stim-free pre-workout supplements here!
Is pre-workout safe?
Pre-workouts are not monitored by the FDA but are safe for public use. Many contain caffeine, so for those sensitive it is something to be cautious of. Some potential side effects are dizziness, nausea, dehydration, and high blood pressure, but many of these come from the overload in caffeine for some. Also, many companies will have their products be third party tested to ensure quality pre-workout products for exercise performance.
When is the best time to take pre-workout?
It is ideal to take pre-workout 30 minutes before your strength training workout. This will ensure all of the ingredients will kick in so they work as effectively as possible for optimal effects and results. It is important to stay hydrated in the time in between your workout and during your workout for pre-workout can dehydrate you.
Wrap Up
Pre-workout supplements are great to use for those looking to build their muscle and really start to see that shredded physique unfold. With the power to increase energy, provide for great focus, promote pumps, and enhance recovery, a good quality and highly effective pre-workout will boost your gains to the next level. Check out our list above and see which one is right for you, for you won’t be disappointed with the results. A solid pre-workout can only add to your gains and those gains are what you want most. Give these products a try and really see what they can do for your gains. You won’t be disappointed with the results when you buckle down and get a good supplement to accompany you on your muscle building journey.
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References
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)