Tag: Nutrition
The Pros & Cons Of Various Bodybuilder Diets
Finding the right diet as a bodybuilder can be challenging but it is possible, especially when looking to maximize your own personal gains.
What we eat has a direct correlation to how we feel and how we perform. As bodybuilders, we need to fuel our bodies with the right food to get the most nutrients possible as we seek the best for our gains. When it comes to finding the right diet, so many out there claim to be the one, but how we can we tell which are full of it and which are actually beneficial? Let’s take a look at a number of potential diets and by the end, you can research which ones you like the most to maximize health and performance.
Finding The Best Diet For You
When looking for the best diet for you, you need to consider how it will fit with your training goals, but also your overall health. It isn’t worth trying a diet if it will hurt your ability to function inside and out of the gym. Sometimes your diet becomes a way of life, and that what you eat is a product about how you view the world. But for some, they eat to perform and see growth so that diet may be geared towards food that will promote better performance.
Looking at the number of macros is important but depending on your goals, you may be able to consider lowering carb count for example. Those diets without dairy or sugar should also be looked at closely as that may limit the number of foods or types of food you are able to consume. At the end of the day, you know what you’re looking for and you know your body. Listen to what it needs so you can thrive both inside and out of the gym.
Types Of Diets To Consider
High Protein
A high protein diet is a great option for those looking to lose weight, for increased amounts of protein can keep you full so you feel the urge to snack less (1). Protein will also help increase your growth and recovery.
Pros: A high protein diet can allow for better muscle and cell rebuilding while also keeping you full for longer. Lower carbs and sugar can also help aid in weight loss.
Cons: Animal protein tends to be high in fat so that will increase slightly. It also tends to be low in carbs and fruits and vegetables which are a key source of vital nutrients.
Keto
The keto diet is a low-carb diet where the thought is to get your calories from protein and fat as opposed to carbs. The goal is to promote ketones in the body to provide for your body’s energy source (2).
Pros: Weight loss tends to be quick as this will decrease appetite and start to use fat as energy. You will also be a little more sharp mentally and that increased energy boost is nice to power you through the day.
Cons: It is high in fat and can cause digestive issues. It can also be fairly restrictive and requires careful counting of all your macronutrients.
Intermittent Fasting
Intermittent fasting involves an eating cycle where you switch between periods of eating and fasting throughout the day (3). It really puts more of an emphasis on when you eat as opposed to what you eat.
Pros: This diet does lead to weight loss for those looking to shed that unwanted fat, and can also fight inflammation. There’s no calorie restriction and the only focus is on the window of time you eat.
Cons: There is an increased hunger level and low energy levels, for a portion of the day you don’t eat. This can impact performance and potential social situations if you go out to dinner with friends or family.
Vegan
The vegan diet stays away from animal products, be them meat, dairy, and eggs, among others. This diet therefore involves eating foods comprised only of plants (4).
Pros: With this diet, you promote better health benefits and certainly get a healthy dose of plant vitamins and minerals. It increases food efficiency and when done right, can lead to weight loss.
Cons: There are valuable nutrients you miss out on from not eating animal sources and this diet can get quite expensive. For those looking to increase strength and size, while it is possible, it is much harder and can lead to an imbalanced diet.
Carnivore Diet
The carnivore diet is strictly a meat, fish, and poultry based diet. Plants, in most cases, are totally eliminated by this diet, although some choose to supplement here and there with vegetables.
Pros: This diet certainly keeps you full and aids in growth and performance by pumping you with protein. It can lead to weight loss and most of these nutrients are absorbed in your body.
Cons: You lose the value of many vital nutrients which can seriously affect your health. Supplementing should be a priority if you choose to embark on the carnivore diet.
Featured Supplement For Any Diet
While some supplements tend to not fit with one diet or the other, there are supplements that do work for most, if not all diets. A pre-workout or BCAA are great to use for your pre- and intra-workout needs, but having a protein powder on your shelf will work wonders. Most of the popular protein supplements tend to be whey based, and that may not be conducive to certain diets, like the vegan diet for example. Companies have begun to make non-dairy products with alternative protein sources to give you the best boost possible while still being conducive to all diets (5).
Performance Lab SPORT Protein
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon, this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking.
Price: $59.00
Check out our individual review for Performance Lab SPORT Protein here!
Check out our list of the Best Non-Dairy Protein Powders for more great vegan and plant-based protein options!
Wrap Up
The foods we eat and the nutrients we get greatly affect our health and performance. With the right diet, all of our needs can be accomplished and we can thrive both inside and out of the gym. Check out these diets above and see which ones may work for you.
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
Antonio, Jose; Ellerbroek, Anya; Silver, Tobin; Vargas, Leonel; Peacock, Corey (2016). “The effects of a high protein diet on indices of health and body composition – a crossover trial in resistance-trained men”. (source)
O’Neill, Blair; Raggi, Paolo (2020). “The ketogenic diet: Pros and cons”. (source)
Patterson, Ruth E.; Laughlin, Gail A.; Sears, Dorothy D.; LaCroix, Andrea Z.; et al. (2015). “Intermittent Fasting And Human Metabolic Health”. (source)
Appleby, Paul N.; Key, Timothy J. (2016). “The long-term health of vegetarians and vegans”. (source)
Carbone, John W.; Pasiakos, Stefan M. (2019). “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit”. (source)
Plant Protein v Whey Protein: Which is Better?
Plant Protein v Whey Protein: which is better?
Whey protein has been at the top of every bodybuilders diet for as long as time remembers but is whey past its sell by date? And is plant protein a ‘whey’ better option?
Firstly, What is Whey?
Whey can be formed as a byproduct of cheese making or be separated from milk. (As milk is made from whey and also casein).
Whey also contains all the 9 essential amino acids needed, and as I addressed in my previous article, these are the building blocks of life and essential for muscle growth and even athletic performance.
What is Plant Protein?
It is pretty much as it says, it is protein from plants, many plant protein powders use brown rice, hemp, pea and soy as their protein sources.
As it may not contain the 9 essential amino acids required, food sources such buckwheat, quinoa, chia seeds, hemp seeds, soymilk, tofu are great to add into your diet, or simply add some chia seeds and hemp seeds along with some soy milk into your smoothie.
So Which One is More Popular?
Well according to the ‘Plant Based food association’ plant based ‘food sales have grown 43 percent in the past two years, 9x faster than total food sales’
The BPFA also concluded that 79% of Millenials eat plant based, with 79% of Gen Z eating plant based 1-2 times a week, itr also stated that ‘100 percent of Gen Z consumers articulated, environmental concerns, as a motivator.’
So you would factor this into account as to why many supplement brands now offering plant based options alongside their traditional whey, casein options.
Different Types of Whey:
There is more than one type of whey protein, listed below are the different types of whey protein on the market alongside some of their key facts and characteristics.
Whey Option
Characteristics
Whey Concentrate
Contains lactose and is 70-80% protein. Cheaper brands concentrate’s tend to have 30 percent protein and higher end up to 90 percent.
Whey Hydrolysate (Hydrolyzed)
It is pre digested form of whey so absorbs a lot faster, allowing for quicker results
Whey Isolate
Contains less lactose and is about 90% protein, but also contains less nutrients.
Different Types of Plant Protein:
Like its whey alternative, there are numerous plant based protein options available, listed below are some of them along with their key characteristics.
Plant Protein Option
Characteristics
Brown Rice Protein
Brown rice contains the necessary BCAA’s, but does lack lysine so you would need to obtain this from a food source.
Hemp Protein
Contains Omega 3’s, magnesium, fiber, zinc and iron but again lysine is missing so would need to obtain elsewhere.
Pea Protein
Contains all the essential amino acids plus BCAA’s arginine, leucine, isoleucine, and valine.
Soy Protein
Low fat and cholesterol and is a complete protein, so contains all the essential amino acids.
Pumpkin Seed
Low fat and contains magnesium, iron and zinc and has anti-inflammatory and antioxidant qualities.
Benefits and Disadvantages of Whey:
Tabled below are some of the benefits and disadvantages of whey protein:
Disadvantages
Contains all the essential amino acids and BCAA’s so great for muscle building and recovery
Can contain lactose so would affect anyone who is lactose intolerant (which is essentially all of us), and can be difficult to digest
Whey seems to contain more leucine which is crucial in the muscle building process.
High doses of whey can lead to acne
Metabolizes faster
As it derives from milk, typically has higher fat and calorie content
Can be beneficial in weight loss as it reduces the level of the hormone Ghrelin, which stimulates appetite and promotes fat storage.
More sweeteners to disguise the taste
Whey offers 26g (26%) of BCAAs per 100g of protein which is the highest concentration of BCAA’s, of any dietary protein.
Disposal of whey can lead to contamination of sewers and waterways
Can be used to reduce colic in infants
Benefits and Disadvantages of Plant Protein?
Tabled below are some of the benefits and disadvantages of plant based protein:
Disadvantages
Contain high levels of fiber and easier to digest
Not all contain all the essential amino acids but there seems to be contradicting evidence regarding this claim
Contain high levels of antioxidants and nutrients
Metabolizes Slower
Dairy free, so great if you are lactose intolerant
Lower BCAA content
Due to slow metabolization can keep you fuller for longer
Offers 18-19% of BCAA’s per 100g protein (not as high as whey which is 26%)
Cleaner taste and more natural
Great for anyone who has digestive sensitivities
Due to the phytochemicals, (Soy protein) may be effective for cancer prevention
Can be beneficial for blood sugar control
Other than soy it is hypoallergenic so great for anyone with allergies
Better for the planet
Conclusion: Which is Better?
If you are plant based or vegan then this isn’t even a debate as you would be opting for the plant based option, however if you are a meat eater then this could be an open debate.
It may be worth exploring another option to see if that works for you, but bear in mind the environmental impact of your choice.
As if you are looking at sustainability then according to Dr Andrew Berardy, Environmental Nutrition expert at Loma Lida University, stated that “The lower overall environmental impact of plant-based production systems means that the environmental footprint of plant-based proteins is less sensitive to changes over time than that of whey. This means plant-based protein supplements are likely to be the more sustainable choice in the long term.”
https://pubmed.ncbi.nlm.nih.gov/27886704/
https://www.plantbasedfoods.org/marketplace/consumer-insights/
https://www.plantbasedfoods.org/retail-sales-data/
https://pubmed.ncbi.nlm.nih.gov/18679613/
https://pubmed.ncbi.nlm.nih.gov/23782948/
https://pubmed.ncbi.nlm.nih.gov/25628520/
https://pubmed.ncbi.nlm.nih.gov/15465805/
https://pubmed.ncbi.nlm.nih.gov/28638350/
https://pubmed.ncbi.nlm.nih.gov/19589961/
https://www.cedars-sinai.org/blog/best-protein.html
https://www.researchgate.net/publication/269848154_Life_Cycle_Impact_Assessment_and_Allocation_Methods_Development_for_Cheese_and_Whey_Processing
http://irep.ntu.ac.uk/id/eprint/37619/1/14791_Weedon.pdf
Complete Guide To Your Summer Shred Meal Plan
Looking to shred for that summer body can be hard, but this summer shred meal plan can work wonders for that physique others will envy.
We all want that summer body to show off at the beach or at those backyard barbeques. Taking our shirts off and seeing those six pack abs will make others envious of the hard work you’ve put in to carefully crafting and sculpting your shredded aesthetic. Having a solid summer shred meal plan is exactly what you want most for it will lay the blueprint for exactly what needs to happen for you to see those desired gains. With strict attention to detail and a mental will to get it done, these gains are right around the corner for you to see.
Many of these gains occur in the kitchen and while it can be easy to want to snack and indulge in those sweet treats, that is one quick way to kill all your gains. During these summer months, those drinks may be flowing as well, but really working to limit those unwanted calories will help ensure you don’t drink away those gains either. Sticking to a plan for a limited time will only give you confidence and something to be proud of long term.
Let’s take a look at some tips for the summer shred meal plan so you see the gains you want most when it comes to changing your body composition. That shredded aesthetic is something to certainly envy and will only get better the more confidence you have.
Summer Shred Meal Plan Tips
1. Eat small meals throughout the day
Eating smaller meals throughout the day will keep your metabolism moving so you constantly burn fuel. This will ensure nothing is left over to be stored as fat and will also help curb your appetite since you will always be supplying your body with nutrients to thrive (1).
2. Carefully watch macros
Watching your ratio of macros is important for you really want to focus on higher protein content and lower carbs and fat. Higher protein will assist with muscle growth and recovery so you see real gains and will also keep you full for longer. It is important to get enough carbs and fat, but knowing the amount to eat is important for your personal journey (2).
3. Be cautious of what time you eat
Be weary about when you eat and what you eat at that time. This is more important at night, for you don’t want to eat too late and give that food a chance to be stored as fat.
4. Clean food only
This may go without saying but eating clean food, like greens and lean meat, will provide great energy and muscle growth while giving you clean and effective sources of nutrients to really thrive, both inside and out of the gym.
5. Don’t drink all your calories
The occasional beverage is of course fine but don’t fall into the trap of drinking back all the calories you’ve lost. Alcohol tends to be high in carbs and sugar, the two things you want to avoid. Plus, if you indulge a little too much, it can invite those carby and sugary foods you really want to avoid (3).
6. Get adequate amounts of food and nutrients
Make sure to eat enough. A diet should not be about starving yourself and in order to function in the gym and in life, you really need to focus on getting enough food and at the right times.
7. Drink plenty of water
Hydration is vital, especially in these summer months. Getting enough water throughout will help you function properly and can keep you full (4). When you feel the urge to snack, drinking a glass of water can potentially help curb that hunger until your next meal.
Mix In Strength Training & Cardio
While the summer shred mainly occurs in the kitchen, for eating a balanced and proper diet is absolutely key to seeing those gains, a good training routine can work wonders for you. Training at least three times a week and focusing on compound exercises ensures you get the most out of your output and that your muscles get some serious work done. Working both upper and lower body muscles will enhance muscle growth and will help change your body composition so you see the desired physique others will certainly envy (5). With some cardio mixed in, keeping it light will advance your health and allow you to drop some extra fat that may be stored, but on the whole, a good strength training routine will be exactly what you need to thrive inside and out of the gym.
Supplements For Added Support
Along with a good diet and proper training comes supplementation. What supplements can do are enhance your health and performance by giving you that extra boost with great ingredients and a powerful formula. Something like a pre-workout can give you energy and provide for muscle pumps while a protein powder can enhance growth and recovery for those post-workout needs. But often times, especially when looking to lose weight, we need an extra boost and a fat burner comes into play. Able to suppress our appetite, kickstart our metabolism, and aid in burning stubborn belly fat, a good quality fat burner can work wonders when looking to get that summer shred going (6). Enhanced ECA Shred is a top tier fat burner to give you the best boost for fat loss and energy so you see all those desired goals come to life.
Enhanced ECA Shred is that advanced fat burner to target fat loss, provide for insane energy, and put a stop to your appetite. This stack consists of ephedrine, caffeine, and aspirin to pump you with powerful ingredients in an effective formula.
Wrap Up
That summer shred meal plan you want most can provide you with the structure to really have that shredded aesthetic you want most. By focusing on these details, you give yourself the best chance at growth and those body composition changes that others will envy. While it isn’t easy, it is more than possible and takes determination and will to make the change in order to see these gains come to life.
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
Paoli, Antonio; Tinsley, Grant; Bianco, Antonino; Moro, Tatiana (2019). “The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Suter, Paolo M. (2005). “Is alcohol consumption a risk factor for weight gain and obesity?”. (source)
Popkin, Barry M.; D’Anci, Kristen; Rosenberg, Irwin H. (2010). “Water, Hydration and Health”. (source)
Jamka, M.; Madry, E.; Krzyzanowska-Jankowska, P.; Skrypnik, D.; et al. (2021). “The effect of endurance and endurance-strength training on body composition and cardiometabolic markers in abdominally obese women: a randomized trial”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Best BCAA Supplements For Muscle Growth & Recovery (Updated 2021)
These BCAA supplements are sure to enhance training and performance through their ability to grow muscle and increase recovery.
Branch chain amino acids, or BCAAs, have long sat on shelves as popular supplements for athletes of all experience levels to boost their training and improve all aspects of a workout and recovery regimen. Working to enhance muscle growth, reduce muscle soreness and exercise fatigue, and prevent muscle wasting, BCAAs hold a variety of benefits for your health and performance.
What Are BCAAs?
Amino acids are organic compounds which provide the foundation for protein. There are 20 amino acids that make up protein, but of those 20, nine are considered essential amino acids which are not produced by the body but are essential for muscle growth. Three of these essential amino acids are branch chain amino acids (BCAAs): isoleucine, leucine, and valine. Differing in their chemical structures, BCAAs work to stimulate protein synthesis and increase that much desired muscle growth.
The three branched-chain amino acids are:
Leucine: Helps with protein synthesis and boosts growth hormone which promotes muscle gains and support of healthy muscles (3).
Isoleucine: Tackles some fat burning needs to aid in that desired change to body composition by using stored fat for fuel (4).
Valine: Works against tryptophan, an amino acid producing serotonin, to delay fatigue and keep you working hard (5).
BCAAs matter because they work to stimulate muscle protein synthesis, along with help from essential amino acids (EAAs). As a great supplement to use for intra-workout needs, all of the benefits to growth, recovery, delayed fatigue, and body composition changes will work to give you the most out of every workout. We all know we need a protein supplement and pre-workout and having an intra-workout product to boost our gains during the workout is icing on top.
Benefits Of BCAAs
Increase muscle growth: Repair, grow and add new muscle tissue and aid in the process of protein synthesis (1).
Reduce fatigue: Decrease levels of tryptophan in the brain and raise levels of serotonin.
Decrease muscle soreness: Lowers levels of key enzymes that play a role in exercise-induced muscle damage to improve recovery (2).
Prevents muscle wasting: Restores lost amino acids in the muscles to keep them primed.
We put together a list of the top BCAA supplements out there to give you the best chance at finding one that works for you and all of your performance goals. From reputable and high-quality brands, these will surely work for your muscle-building and performance enhancing goals.
Best BCAA Supplements For 2021
Best Overall BCAA
When looking for the best BCAA supplement around, it can hard to find one with great ingredients, an advanced formula, and proven benefits. But with a supplement like this from Performance Lab, it is possible to have the best of all worlds.
Performance Lab SPORT BCAA
Total BCAAs
3,000mg
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
6 NutriCaps
Best Way To Take
Take 2-4 capsules 45-60 minutes pre-workout and reload with 2-4 capsules immediately post-workout.
Performance Lab SPORT BCAA is a versatile performance and muscle boosting supplement in the convenience of a capsule. SPORT BCAA can elevate strength and endurance, block muscle breakdown and soreness, and optimize muscle growth and recovery. For healthy daily use, it can support immune defenses and is a safe, natural way to support your overall training regimen. Performance Lab’s NutriGenesis technology is innovative and mirrors the natural processes found in nature in their lab to produce high quality and easily absorbed nutrients.
With a solid ratio of 2:1:1 of L-leucine, L-isoleucine, and L-valine, it makes this supplement very easy to absorb and makes it versatile for all athletes. L-leucine works with protein synthesis and muscle growth, L-isoleucine helps transport oxygen to muscles and support healing, while L-valine optimizes muscle tissue growth and repair. As a result of the easy absorption and ability to refuel quickly, Performance Lab SPORT BCAA is a great supplement for that boost in performance.
Performance Lab BCAA is a versatile and muscle boosting supplement perfect for optimizing growth. A ratio of 2:1:1 makes this easy to absorb and all around effective.
Pros
Great ratio of BCAAs
5 ingredients total
Clean and vegan friendly formula
Innovative NutriGenesis process ensures all of those nutrients are properly absorbed
Cons
Premium priced option
Can only buy directly from their website
Price: $35.10
Best For Repair & Recovery
While BCAA supplements can work for a number of benefits, repair and recovery are vital benefits to keep in mind. This can ensure you see growth and bounce back faster for better workouts.
Transparent Labs CoreSeries BCAA Glutamine
Total BCAAs
8,000mg
Calories
10
Carbs
2g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with 10-12 oz. of water before or during your workout.
Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. With active ingredients both clinically researched and dosed, there are zero harmful additives to this BCAA supplement. Each serving of 14 grams is designed to stimulate protein synthesis, reduce muscle fatigue, and enhance your overall performance, all while aiding in recovery and repair.
With 5 active ingredients, CoreSeries BCAA Glutamine works with a 2:1:1 ratio of BCAAs for all of the intended effects and benefits. The added bonus of this supplement is 5,000mg of glutamine. Glutamine is a naturally occurring nonessential amino acid and is the most abundant free amino acid in human muscle. It plays a major role in protein synthesis, inhibiting protein breakdown and muscle degradation, and reducing fatigue while providing immune health (5). Placed into this great formula is coconut water powder which is a rich source of electrolytes with a host of other overall health benefits. Transparent Labs CoreSeries BCAA Glutamine is a solid option for all of your recovery and repair needs.
Code GENIRON10 For 10% Off
Transparent Labs BCAA Glutamine is designed for repair and recovery and is a 100% clean formula. With 5 great ingredients, the added glutamine works for better growth and reduced fatigue.
Pros
Fully transparent label
From a reputable company
Clinically dosed ingredients with no harmful additives
High amount of glutamine and additional coconut water powder are great
Cons
Premium priced option
Only available through their website
Must mix it well to avoid grittiness
Price: $39.00
Use the promo code GENIRON10 for 10% off!
Best For Performance
While these supplements will all help with performance, having one specifically designed to optimize your goals is huge. With innovative formulas, these products like Pro Contest can seriously boost your gains.
National Bodybuilding Co. Pro Contest BCAA
Total BCAAs
4,000mg
Calories
0
Carbs
0g
Number Of Servings
45
Serving Size
1 scoop
Best Way To Take
Mix 1/2 scoop with 9-10 oz. of your desired beverage pre- or post-workout, or between meals.
National Bodybuilding Co. Pro Contest BCAA is one of those supplements you need to upgrade strength, endurance, and recovery faster than before. Naturally sourced ingredients and a side effect free guarantee, this formula will work to build muscle and recovery, stop muscle breakdown, boost athletic performance, and is great for all types of training. Tested and formulated from clinical studies, this supplement is safe for all your performance and recovery needs.
A great ratio of the BCAAs L-leucine, L-isoleucine, and L-valine will work for muscle endurance and hypertrophy in the gym. Containing 1,000mg of glutamine, this will prove to be more than beneficial in repair, recovery and fighting off inflammation. The added bonus of this BCAA supplement is vitamin B6, one of the key players in muscle growth. It can promote red blood cell count, boost the amount of oxygen in your muscles, and enhance nitric oxide for performance and endurance (3). By elevating your overall athletic lifestyle and keeping you going, National Bodybuilding Co. Pro Contest BCAA is the best for reducing fatigue and keeping you going strong.
National Bodybuilding Co. Pro Contest BCAA is great for improving strength, endurance, and recovery. Naturally sourced ingredients are put into an awesome formula for the best results.
Pros
A clean ratio of BCAAs
45 servings is appealing with added glutamine and vitamin B6
Non-GMO and gluten free
No harmful additives
Cons
Only sells directly from their website
Only ships to American and Canadian customers
The only flavor is fruit punch
Price: $38.00
Check out our individual review for National Bodybuilding Co. Pro Contest BCAA here!
Best Vegan BCAAs
For those looking for vegan options either by lifestyle choice or curiosity, it is possible to find them. Working with certain ingredients and manufacturing processes ensure these supplements are conducive to any diet.
Performance Lab SPORT BCAA
Total BCAAs
3000mg
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
6 NutriCaps
Best Way To Take
Take 2-4 capsules 45-60 minutes pre-workout and reload with 2-4 capsules immediately post-workout.
Performance Lab SPORT BCAA is a versatile performance and muscle boosting supplement in the convenience of a capsule. SPORT BCAA can elevate strength and endurance, block muscle breakdown and soreness, and optimize muscle growth and recovery. For healthy daily use, it can support immune defenses and is a safe, natural way to support your overall training regimen. Performance Lab’s NutriGenesis technology is innovative and mirrors the natural processes found in nature in their lab to produce high quality and easily absorbed nutrients.
With a solid ratio of 2:1:1 of L-leucine, L-isoleucine, and L-valine, it makes this supplement very easy to absorb and makes it versatile for all athletes. L-leucine works with protein synthesis and muscle growth, L-isoleucine helps transport oxygen to muscles and support healing, while L-valine optimizes muscle tissue growth and repair. As a result of the easy absorption and ability to refuel quickly, Performance Lab SPORT BCAA is a great supplement for that boost in performance.
Performance Lab BCAA is a versatile and muscle boosting supplement perfect for optimizing growth. A ratio of 2:1:1 makes this easy to absorb and all around effective.
Pros
Great ratio of BCAAs and 5 ingredients total
Clean and vegan friendly formula
Innovative NutriGenesis process ensures all of those nutrients are properly absorbed
Cons
Premium priced option
Only available directly from their website
Price: $35.10
Best For Muscle Gain
Along with recovery, you want your BCAA supplement to assist you with muscle gains. Kaged Muscle has a great product designed for your toughest workouts to really boost muscle.
Kaged Muscle In-Kaged
Total BCAAs
5g
Calories
5
Carbs
1g
Number Of Servings
20
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with desired beverage.
Kaged Muscle In-Kaged is solid intra-workout supplement to fuel even your toughest workouts. Formulated to maximize endurance, provide unstoppable energy, and provide for muscle pumps, this product will keep you going strong all the way through training. As a health forward brand, Kaged Muscle keeps performance in mind for both men and women who want results with a clean product. Award winning and third party tested, this supplement is accurate and comes from a reputable company.
No artificial additives or fillers is matched with 9 ingredients each placed in one of three powerful matrix mixes. A ratio of 2:1:1 BCAAs powers the Muscle Fuel Matrix to give you all the growth and strength gains you hope to see. The Endura-Pump Matrix contains L-citrulline, beta-alanine and coconut water powder, while the Neuro-Energy Matrix consists of taurine, L-tyrosine, and caffeine.
Code GENIRON10 For 10% Off
Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.
Pros
Solid ingredients have great effects on your muscles and energy
Three matrices are nice to effectively use the ingredients
Cons
Price is slightly higher compared to others
Often times doesn’t mix the best
The label doesn’t fully disclose any added ingredients
Price: $27.99
Use code GENIRON10 for 10% off!
Best Intra-Workout
While you can take BCAA products on either end of your workout, having one that is geared for those mid-workout needs is awesome. This will ensure no gains go to waste as you work those muscles hard.
NutraBio Alpha EAA
Total BCAAs
6g (plus 2,200mg EAAs)
Calories
5
Carbs
1g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 8-10 oz. of water before, during, or after exercise.
NutraBio Alpha EAA is unlike any other amino acid product out there, for it not only delivers a healthy dose of EAAs and BCAAs, but also includes ingredients to round out a novel formula to promote focus, recovery, and hydration. This supplement can improve brain function, enhance mental acuity and memory, balance cortisol levels, and increase power output and muscle contractions so you maximize your supplement routine as best you can.
A non-stimulant source of energy, this product ensures superior hydration and recovery with increased amino uptake and absorption. At a great price with five amazing flavors, Alpha EAA is a sure bet to bring your training, performance, and recovery to the next level. NutraBio is a high-quality sports supplement company designing and producing top tier products for athletes everywhere. Their mission is to maximize the quality of life for all consumers by providing advanced nutrition products with science-backed research to enhance training and performance.
NutraBio Alpha EAA is a novel formula to promote better focus, recovery, and hydration. A non-stimulant source of energy offers the best benefits with quality amino uptake and absorption.
Pros
Full of clean and effective ingredients at great dosages
Promotes focus, recovery, and hydration
Reasonably priced product with five great flavors to choose from
From a reputable, transparent, and honest company in NutraBio
Cons
It does contain artificial sweeteners like sucralose and acesulfame potassium
Price: $34.99
Check out our individual review for NutraBio Alpha EAA here!
Best For Fatigue Reduction
Busting through fatigue can enhance any workout. This will keep you going longer and harder for increased gains all around.
Enhanced Anabolic IV
Total BCAAs
8,000mg (plus 1,750mg EAAs)
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
2 scoops
Best Way To Take
Take 2 scoops any time of day.
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance.
Packed with 23 highly effective ingredients, this product can promote protein synthesis and decrease fatigue to keep your workouts as ferocious as they need to be to see great gains. This advanced formula has six blends to really deliver all of the benefits. They include: clinically dosed amino acid blend, nitric oxide blend, non-stimulant nootropic blend, electrolyte blend, B vitamin blend, and a fat oxidation and muscle insulin sensitivity blend.
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Pros
Effective ingredients and great blends
Contains EAAs as well to encourage muscle growth
Price is good
Cons
There are a lot of ingredients for a BCAA product so diligent research is required
Price: $54.99
Check out our individual review for Enhanced Labs Anabolic IV here!
Best For Women
Finding the right product for women is important for your needs may be slightly different than men. With certain ingredients at specific dosages, it is great to have top tier options out there.
IdealFit Ideallean BCAAs For Women
Total BCAAs
3,000mg
Calories
10
Carbs
3g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 8-16 oz. of water.
IdealFit Ideallean BCAAs for Women is a solid women’s BCAA supplement to provide high quality BCAAs with a great fat loss blend. Zero carbs, fat, or calories is a great benefit to this supplement to keep you dedicated to your fitness journey. Specifically designed for women, this BCAA supplement will maximize weight loss and kickstart lean muscle growth and is perfect for those looking to improve muscle recovery, burn fat, and build that lean muscle.
Full of vitamins and minerals, as well as those desired BCAAs, the Fat Loss Blend consists of 8 ingredients including CLA, L-citrulline, and L-glutamine. CLA works to aid in weight loss as well as improve exercise performance, while L-citrulline can decrease fatigue and muscle soreness while also increasing exercise capacity. L-glutamine has a huge role in protein synthesis for that lean muscle growth and also stops muscle degradation and reduces fatigue. With great ingredients and proven results, IdealFit Ideallean BCAAs For Women is a great supplement designed for her.
IdealFit Ideallean BCAAs For Women provides high quality BCAAs with a unique fat loss blend. Packed with vitamins and minerals, 8 ingredients work well with this advanced formula.
Pros
Good ratio of BCAAs and great dose of B vitamins
Designed specifically for women
Benefits of weight loss and improved circulation are an added bonus
Cons
Price is okay
Some of the ingredients are under-dosed
Price: $24.94
Best Long-Lasting Results
You want your gains to stay and BCAA supplements can help keep those results long lasting. Premium products like Intra Surge are perfect for achieving that.
Jacked Factory Intra Surge
Total BCAAs
5g
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 12-20 oz. of water and consume during your workout.
Jacked Factory Intra Surge is a premium intra workout supplement backed by science designed to boost muscle tissue growth and inhibit muscle tissue breakdown. Other benefits include increasing energy, focus, and stamina, as well as workout performance. Great for anyone from every day gym-goers to elite athletes, Intra Surge can be taken before, during, or after training to really peak performance.
With 8 ingredients, this formula is great when mixed with water and has a good tasting flavors included as well. Premium ingredients and quality research are backed by a money back guarantee and the promise of quality care. Manufactured in the United States, their facilities are cGMP certified and able to support their mission to bring good quality supplement to athletes.
Jacked Factory Intra Surge is a premium intra-workout supplement designed for focus, energy, and stamina. With 8 ingredients, this formula is designed for peak performance.
Pros
Five grams of BCAAs
Tastes great
Effective for muscle soreness and recovery
Cons
Very powdery and chalky in texture
May be overhyped as a product
Those tolerant to stimulants won’t feel much of an increase in energy
Price: $25.99
Best For Focus
With increased focus, your level of alertness towards your workout is greatly enhanced. This will keep you motivated and determined to get the most out of every workout.
Evlution Nutrition BCAA Energy Powder
Total BCAAs
5,000mg
Calories
0
Carbs
0g
Number Of Servings
30
Serving Size
2 scoops
Best Way To Take
Mix two scoops with desired beverage.
Evlution Nutrition BCAA Energy is a complete formula for energy, lean muscle, and recovery. Perfect for before, during, or after your workout, this formula is packed with 5 grams of BCAAs, as well as natural energizers, antioxidants, and essential vitamins and minerals. You can use anytime for serious benefits to your training and performance including muscle building, endurance training, and enhanced focus.
With many ingredients packed into this advanced formula, all of your bases are covered from growth, recovery, hydration, and reduced fatigue. With 5 grams of pure BCAAs, as well as natural stimulants and antioxidants, your health and wellness just got a serious boost along with your performance. Zero sugar, carbs and calories makes this conducive to any diet and worth your money to advance your gains.
Evlution Nutrition BCAA Energy Powder is a complete formula for energy, lean muscle, and recovery. With natural energizers, antioxidants, and essential vitamins and minerals, this advanced formula is perfect for training and performance.
Pros
Good taste
No irritable feelings that cause anxiety
No sugar or carbs is great for all diets
Fairly great taste, although some flavors may be a touch sweeter than expected
Cons
Doesn’t provide as much energy as it could
Stimulant doses could be slightly higher
Does contain sucralose
Price: $21.99
How We Choose
Looking at a long list of BCAA supplements, the driving factors behind this list was reputability of the brand, price, and the amount of BCAAs included in the product. You should absolutely have the best brands representing your supplementation routine and it can be challenging to find the right supplements for you. We’ve taken it upon ourselves to get the best products and most reputable companies onto this list. For price, we looked for options that wouldn’t break the bank, but still offered the best in terms of product. For the amount of BCAAs, we wanted to make sure there was enough in the product, as well as a good ratio, to ensure this supplement works for your benefit. Too little of dosages and it wouldn’t seem worth it, so we sought the best for you to get the most.
FAQ Section
What is the best BCAA supplement to take for safety and effectiveness?
National Bodybuilding Co. Pro Contest BCAA. This supplement comes from an amazing company in National Bodybuilding Co. and is great for enhancing strength, endurance, and recovery faster. Clean ingredients and an effective formula makes this an amazing BCAA product.
What does BCAAs stand for and what are they?
Branched-chain amino acids (BCAAs). The three branched-chain amino acids are leucine, isoleucine, and valine. These three are essential amino acids (EAAs) that are structured differently than the other six EAAs. In all, there are 20 amino acids that make up the foundation of protein. Of those 20, nine are essential amino acids, and of those nine, there are three branched-chain amino acids.
Why do I need a BCAA supplement?
BCAAs have serious value in enhancing your training and performance. Benefits include increasing muscle growth, reducing fatigue, decreasing muscle soreness, and preventing muscle wasting so your gains are not totally destroyed.
When should I take a BCAA supplement?
You can take a BCAA supplement before, during, or after your workout. Typically, athletes enjoy using these as an intra-workout beverage and BCAAs pair nicely with a pre-workout supplement for energy and pumps and a protein supplement for promoting growth and recovery.
Wrap Up
Supplementing with BCAAs will really work to enhance your overall performance as an intra-workout tool. With benefits like muscle growth, maintenance, and preservation, increased recovery, and reducing muscle soreness, BCAAs can work to improve your overall strength and performance to keep you seeing great gains and staying on top of your game. Check out these BCAA supplements from great companies who produce high quality products for your personal growth and development and watch your muscle-building and performance enhancing goals elevate to new levels.
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
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)
Shimomura, Yoshiharu; Yamamoto, Yuko; Bajotto, Gustavo; Sato, Juichi; Murakami, Taro; Shimomura, Noriko; Kobayashi, Hisamine; Mawatari, Kazunori (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on SKeletal Muscle”. (source)
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Luo, Yanhong; Zhang, Xin; Zhu, Zhengpeng; Jiao, Ning; Qiu, Kai; Yin, Jingdong (2018). “Surplus dietary isoleucine intake enhanced monounsaturated fatty acid synthesis and fat accumulation in skeletal muscle of finishing pigs”. (source)
Tsuda, Yuichi; Iwasawa, Kaori; Yamaguchi, Makoto (2018). “Acute supplementation of valine reduces fatigue during swimming exercise in rats”. (source)
How Intra-Workout Supplements Benefit Your Mid-Workout Needs
We all know about pre- and post-workout supplements, but intra-workouts can work wonders for all of our gains.
When it comes to our mid-workout needs, looking to an intra-workout supplement is exactly what we need to power us through. Finding a good supplement can be challenging and while a lot of focus is put on pre- and post-workout needs, for those are the best times to prime and recover your body, the middle of our workout still needs to be shown some love. While we are grinding and working our bodies, it should be a priority to continually pump ourselves with all of the essential nutrients for growth and recovery as we seek the absolute best for our gains.
What an intra-workout supplement can do is aim to help with growth and recovery while also hydrating and ensuring your muscles are fully taken care of. It can be very easy to deplete your body of all that it needs to truly succeed and thankfully, companies have begun to look heavily into products that will keep us fueled for any stage our workout. With clean and effective intra-workout ingredients, you’ll never have to worry about feeling fatigued or sacrificed gains again.
Let’s take a look at intra-workout supplements and really see what they can do for our intra-workout needs. With so much to offer and great companies backing some really awesome products, it is possible for you to start to see the desired growth you want most out of each and every workout.
What Are Intra-Workout Supplements?
Intra-workout supplements are those meant to be taken during your workout. This would effectively round out the three stages of your workout being pre-, during, and post-workout. While a pre-workout will give you energy and muscle pumps and a protein supplement will enhance growth and recovery, an intra-workout fills in the gaps in between for increased energy, better hydration, less fatigue, and faster recovery. Able to be absorbed quickly by the body, your muscles can use it for optimal performance and these amazing ingredients can quickly begin to make an effective change.
Key Ingredients Included
BCAAs: Three branched-chain amino acids work for a host of benefits including muscle growth, reduced fatigue and soreness, and recovery (1).
Leucine: Works for muscle maintenance, recovery and can change body composition.
Isoleucine: Can decrease muscle damage and soreness as well as reduce fatigue.
Valine: Will enhance energy and stimulate muscles for faster recovery.
Creatine: Can increase strength, size, and power output while also boosting recovery and high intensity work (2).
Betaine: May improve muscle mass, help with aches and soreness, and could promote fat loss.
Beta Alanine: Delays fatigue and boosts muscle building for better athletic performance.
L-Citrulline: Reduces muscle soreness and increases both exercise capacity and athletic performance (3).
Benefits Of Intra-Workout Supplements
With a host of benefits towards your overall training, performance, health, and wellness, all of your needs will be covered to ensure you get the most out of every workout. Benefits of intra-workout supplements include:
Increased Muscle Growth
Intra-workout supplements can work to enhance muscle growth by stimulating your muscles and allowing for hypertrophy to take place. With ingredients like creatine included in the formula, this will increase strength and size and really target the acceleration of those muscles to grow (4).
Enhance Strength & Power
With less fatigue and more energy, you allow yourself to really target time under tension and more resistance against your muscles. This increases strength, but also power as you now rely on your muscles to do more work and with more explosivity.
Boost Energy
With certain ingredients and often times a healthy amount of carbs, your body can then use these for energy and allow your workouts to really thrive. This will work to improve endurance and all of your other aerobic needs as well.
Reduce Fatigue & Muscle Soreness
Fatigue and muscle soreness may be a bit inevitable when it comes to working out and pushing your body to the max, but there are ways to tackle this so they don’t become as debilitating. By reducing these, you really work to give your body the best chance at overall growth (5).
Hydrate Muscles
When your muscles are dehydrated, they cannot function properly and your gains will suffer. These supplements can hydrate your muscles and make sure it is sustained throughout the workout as well.
Decrease Muscle Breakdown
We all work hard in the gym and deserve to see our gains fully come to life. With these supplements, you work to decrease catabolism and keep those muscles intact for whatever your goals may be (6).
Featured Intra-Workout Supplement
Finding the best products out there for you can be challenging but it is possible. With the right guidance and the best brands representing top tier products, you’re quest to using the best intra-workout supplement just got a bit easier. While other supplements like protein powder, pre-workout, or fat burners are great for boosting your overall gains, something like an intra-workout product is what you need for those mid-workout boosts.
Performance Lab SPORT BCAA
Performance Lab SPORT BCAA is a versatile performance and muscle boosting supplement. With a great 2:1:1 ratio of BCAAs, this will allow for increased strength and better overall performance.
Performance Lab SPORT BCAA is a versatile performance and muscle boosting supplement in the convenience of a capsule. SPORT BCAA can elevate strength and endurance, block muscle breakdown and soreness, and optimize muscle growth and recovery. With a solid ratio of 2:1:1 of L-leucine, L-isoleucine, and L-valine, it makes this supplement very easy to absorb and makes it versatile for all athletes. L-leucine works with protein synthesis and muscle growth, L-isoleucine helps transport oxygen to muscles and support healing, while L-valine optimizes muscle tissue growth and repair. As a result of the easy absorption and ability to refuel quickly, Performance Lab SPORT BCAA is a great supplement for that boost in performance.
Price: $39.00
Check out our list of the Best BCAA Supplements for more great products!
Wrap Up
Intra-workout supplements have the ability to really enhance all areas of our overall performance and health. With amazing ingredients and proven benefits, taking these supplements will give you the boost you need most. When it comes to those pre- and post-workout needs, we have those covered. But your mid-workout goals should be achieved also and with a quality intra-workout product, they are much closer than they appear.
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
Negro, M.; Giardina, S.; Marzani, B.; Marzatico (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)
Gonzalez, Adam M.; Trexler, Eric T. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Blomstrand, Eva (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
Shimomura, Yoshiharu; Murakami, Taro; Nakai, Naoya; Nagasaki, Masaru; Harris, Robert A. (2004). “Exercise Promotes BCAA Catabolism Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. (source)
How A Stim-Free Pre-Workout Will Boost Your Workouts
Even without stimulants, a quality pre-workout can boost all your gains with similar benefits.
Pre-workout. We all know we need them to boost our overall pre-workout goals by pumping us with effective ingredients to boost training and performance. Whether it be increased energy, insane muscle pumps, or better focus and concentration, stim-free pre-workout supplements that contain zero stimulants can still provide the same benefits as those that do. For those of us athletes sensitive to caffeine and other stimulants, or for those of us looking to avoid the unwanted side effects that can come along with using it, it is important to know there are alternatives that will work wonders for all of our gains.
Stimulants in pre-workout supplements tend to be the selling point and the main appeal for many companies. It’s come down to a competition of who can pump their products with the most caffeine or other stimulants to give you, the athlete, the most insane workout experience ever. But how often have you taken a crazy strong pre-workout and feel like you’re bouncing off the walls? It’s uncomfortable and can honestly be debilitating for your workout.
But fret no more because stim-free options do exist and they will work absolute wonders for your gains. Let’s take a look at stim-free pre-workouts and see just what these supplements can do for us. With clean and effective ingredients, packed into a powerful formula, all of those pre-workout needs are much closer than they seem.
What Are Stim-Free Pre-Workouts?
Stim-free pre-workout supplements are those pre-workouts that don’t contain any caffeine or other stimulants. Since pre-workout products with high amounts of stimulants tend to greatly affect your central nervous system by jacking up your heart rate and intensifying your focus, a good quality stim-free pre-workout can allow for the same benefits without all the negative side effects. These supplements are perfect for those sensitive to caffeine or who want to avoid stimulants.
Benefits Of Stim-Free Pre-Workouts
Stim-free pre-workouts provide for a host of benefits that are similar to those with stimulants (1). Without the unwanted side effects, having a top tier product working on your behalf is exactly what you need to succeed. Looking to these benefits, they include:
Increased energy and endurance: Boost all energy needs without the use of stimulants.
Better pumps and blood flow: Still get the most out of your muscles and blood flow with a great stim-free option.
Promote muscle growth and recovery: The benefits we all want to see the changes we want most.
Boost hydration and muscle fullness: Give those muscles that more full look while keeping them as hydrated as possible.
NO jitters or crashing often associated with stimulants: No more suffering from the negative side effects that those stim pre-workouts can cause.
Put yourself in a better place to succeed without relying on those stimulants that can negatively affect your body. The benefits and everything you want out of a good stim-free pre-workout are much closer than you think.
Key Stim-Free Ingredients
Aside from containing no stimulants, stim-free pre-workouts do have some key ingredients to keep an eye out for.
Citrulline Malate: Helps improve strength and increase power output. Also works to delay muscle fatigue and increase muscle endurance (2).
Beta Alanine: Can improve exercise performance and muscle endurance by working on building lean muscle and improving physical function.
Creatine Monohydrate: Increase strength, power, and total output while boosting protein synthesis and athletic performance (3).
BCAAs: Can decrease muscle breakdown, reduce muscle soreness, and increase muscle growth (4).
Taurine: Has effects on endurance and performance, overall work capacity, and reducing muscle soreness (5).
Agmatine Sulfate: Support nitric oxide in the blood and improves muscle function and recovery. Can also assist in developing better cognitive functioning.
N-Acetyl L-Tyrosine: Increases things like dopamine and adrenaline which helps with motivation and focus while also boosting exercise performance.
How A Stim-Free Pre-Workout Will Boost Your Workouts
Like any other pre-workout, a stim-free pre-workout will work to help tackle any and all of your pre-workout needs. From providing vital energy boosts, to enhancing muscle pumps, and assisting in bettering cognitive function for increased focus and reaction time, a stimulant-free pre-workout can work wonders for your gains. While the main draw for many pre-workouts are the insane amounts of stimulants, at the end of the day, you can drink a healthy cup of coffee for that. The other ingredients involved will help with everything you need from reducing muscle soreness, promoting muscle growth, keeping your focus and attention high, and giving you the best chance at optimizing your athletic and exercise performance. At the end of the day, a stim-free pre-workout has everything you want and more and will take your workouts to new heights.
Featured Stim-Free Pre-Workout
Transparent Labs PreSeries Stim-Free Pre-Workout
Use code GENIRON1O 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.
Transparent Labs PreSeries Stim-Free Pre-Workout 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.
Price: $49.00
Use the promo code GENIRON10 for 10% off!
Wrap Up
A stim-free pre-workout has the potential to be a game changer for all of your performance goals. Able to assist you with muscle pumps, energy boosts, cognitive development, and exercise performance, all of your pre-workout needs can be met and greatly enhanced with the right product. While many pre-workouts rely on the amount of stimulants as their main selling point, a stim-free pre-workout will give you great ingredients without the need for stimulants to power you through. Great for those sensitive or who are just looking to avoid caffeine, these products are what you absolutely need. Check out some great stim-free pre-workout options today and see what these can do for all your athletic goals.
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
Kedia, A.; Hofheins, Jennifer; Habowsi, Scott; Ferrando, Arny; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performanec, Subjective Workout Experience and Biomarkers of Safety”. (source)
Perez-Guisado, Joaquin; Jakeman, Philip M. (2010). “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Waldron, Mark; Patterson, Stephen; Tallent, Jamie; Jeffries, Owen (2018). “The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis”. (source)
The Rock Reveals the Diet That Got Him Shredded for Black Adam
How The Rock ate to get shredded for Black Adam role.
Black Adam is clearly a passion project for Dwayne “The Rock” Johnson. He pushed his body to the absolute limit in order to portray this iconic DC Comics character. He not only put in some serious training, but he also modified his diet in order to get into shredded condition.
The Rock has documented most of his training for the film. It’s clear that his physique has become truly impressive to behold. That said, it takes more than lifting to get into such incredible shape. It also takes adhering to a well constructed diet.
In a recent video, The Rock revealed the diet he’s been on in order to get and remain shredded for Black Adam.
This coming week is a big one – our final week of production for the filming of BLACK ADAM⚡️
All the training, the diet?, with Covid it’s been 2 years of character, story and production prep and it all culminates to next week.
Here’s a look at my breakfast/
Sodium pulled.
Water limited.
Flank, egg whites, brown rice and blueberries
Dialing all the conditioning in as we save the hardest scenes for last.
Appreciate you guys so much for all the BLACK ADAM support – I think we’re making a movie and creating a universe that’s definitive, unique, bad ass and cool.
Fingers crossed ?? we bring it on home strong next week.
Stay disciplined, focused and trust in the process.
And shovel it all in and drink it all down ?
It’s clear that The Rock has been very disciplined in his approach to his diet. In order to stay in optimal condition the actor had to stick to his strict regimen while training to maintain his heavily muscled frame. While it may seem like a simple task to train, eat right, and read your lines, the reality is that The Rock had to essentially perform like an athlete.
Doesn’t look like much, but here’s my Saturday night post leg training meal/
ground tenderloin, brown rice with broccoli ? & pineapple?(for digestion ?)
With 8oz-10oz of water.
All my 6 meals per day are strictly measured out – including water and sodium – as we go into our final three weeks of production for the filming of BLACK ADAM.
Commit, push all chips in and do your best to trust the process ??
While it may have been an acting role, The Rock essentially needed to be a high level athlete to bring the character of Black Adam to life. He needed to push his body to places he never had to before. That is truly saying something for someone who has played high level football and performed as a professional wrestler. It really must have been a tall task, The Rock admitting that himself.
The Rock was truly in the best shape of his life for this film. It will be interesting to see how Black Adam turns out.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
5 Ways To Boost Testosterone Naturally
Improve Your Testosterone Levels Naturally
Have you ever wondered why women don’t get as big as their male counterparts even if they train as hard as them? This is because of a hormone called testosterone. Testosterone is the male hormone and is responsible for puberty, development of sexual organs and building of muscle mass in men.
We have good and bad news for you. Bad news first: if you have been training for a long time but still can’t see any results, low testosterone levels can be the reason for this. Now, the good news: you can improve your testosterone levels naturally and can take your muscle gains to the next level.
Here are some benefits of having high testosterone levels:
Testosterone helps in losing body fat.
It might also helps in fighting depression.
Helps in gaining muscle mass.
Increases your sex drive.
Improves your performance in the gym and outside.
Strengthens your bones.
Better cognitive abilities.
Improves the functioning of your heart.
These benefits should be enough to get you to work on your testosterone levels. Who wouldn’t want to perform better in the bed and gym? If you’re a performance athlete or want to be one, testosterone can be your ‘limitless pill’. You could increase your testosterone levels with steroids, but if you’re in it for longevity and want to be safe, using natural methods is the way to go.
1. Eat Right
If you want to increase your test levels, you will have to stop eating junk food. Your diet and nutrition play a huge role in boosting your testosterone levels. You need to make sure you have your carbs, protein, and fats in the right quantities.
Some people believe eating fats can reduce their T levels and completely remove it from their diets. Doing this can be counterproductive to your goal of increasing your test levels and building muscles.
Cholesterol is another thing you need to have in your diet. Cholesterol is present in every cell of your body and plays an important role in producing hormones, digesting foods and producing vitamin D.
2. High-Intensity Exercise
More isn’t better when it comes to spending time in the gym. Long durations of workouts can lead to a fall in the testosterone levels in your body. You need to make sure your training routines are short and effective.
High-Intensity Interval Training (HIIT) is one of the best ways to boost your test levels in the gym. Other training principles like hypertrophy can also be of great use in increasing the testosterone levels in your body.
Workouts exceeding one hour can cause exhaustion and lead to lower test levels in men. You should keep your workouts shorter than an hour. You can achieve this by reducing the rest time between your sets.
3. Consume Testosterone Boosting Ingredients
Consuming test boosting ingredients can be one of the quickest ways to improve your testosterone levels. If nothing else seems to work out, you can supplement with these ingredients and take your gains to the next level.
Zinc is one the 24 essential minerals needed for the efficient functioning of the human body. One of the most important roles of zinc in men is to produce and maintain adequate test levels.
Vitamin D is another test boosting mineral. You can take it naturally through sunlight or a supplement. A study done by the researchers at the College of Charleston concluded testosterone levels are significantly higher when you supplement with BCAA pre, during, and post exercise.
A great testosterone booster can give you clinically dosed ingredients to boost low T levels. Check out the best testosterone boosters on the market here to give you an edge with training, energy, performance, and endurance.
4. Reduce Stress and Weight
Stress causes cortisol formation in the body which can have a long-term negative impact on your body. Since your cortisol and test levels are inversely proportional, a rise in your cortisol levels can result in a drop in your testosterone levels.
Stress and high cortisol levels can also lead to weight gain, increased appetite and formation of harmful fat around your organs. All these factors then result in lower testosterone levels.
Increased body weight can also be a cause of low T-levels and poor performance in the gym and outside. You need to focus on a balanced diet and lifestyle to improve your test levels and function optimally.
5. Have Fun In Bed
By fun we mean sleep. Sleep deprivation can cause a drop in your test levels. You need to be logging in 6-8 hours of sleep every night. This will ensure higher testosterone levels, and your body will have enough time to recover from your workouts.
A study conducted by the University of Modena, Italy found that for every additional hour of sleep, your testosterone levels rise 15%. If this won’t make you sleep more, we don’t know what else will.
Sex can be your best friend when it comes to increasing your test levels. Many people think their testosterone levels fall after they have sex or masturbate, this is the reason they avoid both of these before a workout. Having sex before a workout increases your testosterone levels and can improve your performance in the gym.
Do you know of any other way to boost your testosterone levels naturally? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Amino Acids Broken Down: An Essential Guide
Amino Acids: Broken Down
So you may have heard of the term ‘amino acids’ bandied about, but what are they, how do they work, do we need them? And if so, why?
Well amino acids are affectionately referred to as the ‘building blocks of life’, and as extreme as that may sound it is actually very true.
What are they?
Amino acids are organic compounds made up of oxygen, hydrogen, carbon and nitrogen. And amino acids are classified into:
Essential Amino Acids, and there are 9 of these, they are: histidine, isoleucine, lysine, methionine, phenylalanine, theonine, tryptophan, and valine (and arginine can be added to the list for younger adults)
Your body cannot produce Essential Amino Acids, so these would come from your diet and the food you consume.
Foods containing Essential Amino Acids:
Meat Eater/ Vegetarian
Plant based options
– Eggs
– Turkey
– Cottage cheese
– Fish
– Red meat
– Chicken
– Milk
– Yogurt
– Seafood
– Tofu
– Quinoa
– Chia seeds
– Legumes
– Beans
– Chickpeas
– Soybeans
– Nuts
– Vegetables
Benefits of Essential Amino acids
Can help with muscle growth
Valine – can help promote muscle growth, and with tissue repair.
Lysine – can help build muscle and aids in recovery.
Leucine – can help with the growth and repair of bone and muscle and with the production of growth hormone.
A 2008 study founds that if ‘EAA supplementation is maintained over time and can improve Lean Body Mass, possibly offsetting the debilitating effects of sarcopenia’ (which refers to the gradual loss of muscle mass).
Can Improve Training Performance
Leucine – can help with the growth and repair of bone and muscle and the production of growth hormone
Isoleucine – this is important for immune function and with energy regulation
Valine – is also involved in energy production
These 3 amino acids are the only ones that have a chain that branches off to one side. And a 2016 study concluded that ‘BCAA supplementation in trained individuals performing resistance training while on a hypocaloric diet can maintain lean mass and preserve skeletal muscle performance while losing fat mass’.
Another study from 2017 concluded that the ‘use of Branched Chain Amino Acids (BCAAs), is better than passive recovery or rest after various forms of exhaustive and damaging exercise. The advantages relate to a reduction in muscle soreness and ameliorated muscle function because of an attenuation of muscle strength and muscle power loss after exercise’.
This is why BCAA supplementation are so popular to gym goers everywhere.
And for anyone new to the gym, one study actually proved that taking ‘4 g/d of L-leucine supplementation may be used as a nutritional supplement to enhance strength performance during a 12-week resistance training program of initially untrained male participants’.
Can help Improve your Sleep
Tryptophan – is a precursor of melatonin and serotonin, which help regulate sleep.
And low levels of Tryptophan have been linked to depression and also anxiety, with one study from 2000 concluded that ‘the panic-enhancing effect of tryptophan depletion as well as the potential protective effect of tryptophan administration in panic disorder patients can be explained by the Deakin-Graeff theory of anxiety.’
So how much Essential Amino Acids do I need?
The United States Recommended Daily Allowance (RDA) for adults can be seen in the table below:
Adults RDA: 19 and older
RDA per day
Histidine
Isoleucine
Leucine
Lysine
Methionine and Cysteine
Phenylalanine + Tyrosine
Threonine
Tryptophan
Valine
14 mg
19 mg
42 mg
38 mg
19 mg
33 mg
20 mg
5 mg
24 mg
Nonessential Amino Acids, are amino acids that our bodies produce, and are mainly synthesized from glucose.(or synthesized by the body from the food you eat)
Nonessential amino acids include: alanine, arginine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.
Benefits:
Arginine – is a precursor to Nitric Oxide so plays a vital role in the dilation of blood vessels (which is why arginine is popular as a supplement)
Glutamine – beneficial for recovery, healing and is a major nitrogen transporter and is beneficial for a healthy nitrogen balance
Tyrosine – is critical in allowing for the regular function of the thyroid gland and important in the production of dopamine and helps regulate mood.
Conditional Amino Acids, are made by the body and are generally considered nonessential unless you become ill or stress induced, if this happens then the body will require a higher level of conditional amino acids and this will have to be obtained via your diet.
Conditional amino acids are arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline and serine.
Benefits:
Serine – helps support cognitive function
Proline – is essential for the synthesis of collagen
Glycine – helps with the maintenance of sleep, and also promotes glycogen storage
So now you know about your Essential Amino Acids (EAA’s) and Branched Chain Amino Acids (BCAA’s), and yes we need them in our lives. Be ensured to eat a balanced diet to obtain all your essential amino acid needs, and supplement accordingly when your body is feeling weak from illness, fatigued or stressed, as amino acids can help keep us healthy, make us stronger and can give us all the tools we need to make every repetition count to ensure we can all become our optimum selves.
References:
https://academic.oup.com/jn/article/132/12/3744/4712135
https://pubchem.ncbi.nlm.nih.gov/compound/L-valine
https://pubchem.ncbi.nlm.nih.gov/compound/L-lysine
https://pubmed.ncbi.nlm.nih.gov/19419806/
https://pubmed.ncbi.nlm.nih.gov/19208731/
https://pubmed.ncbi.nlm.nih.gov/26733764/
https://pubmed.ncbi.nlm.nih.gov/28177706/
https://pubmed.ncbi.nlm.nih.gov/28870476/
https://pubmed.ncbi.nlm.nih.gov/21487148/
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/chronic-treatment-with-a-tryptophanrich-protein-hydrolysate-improves-emotional-processing-mental-energy-levels-and-reaction-time-in-middleaged-women/AB54DC8C47AF5C589B87EDD30B382386
https://pubmed.ncbi.nlm.nih.gov/26805875/
https://pubmed.ncbi.nlm.nih.gov/18648776/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523676/
https://www.sciencedirect.com/science/article/abs/pii/0165032789900517
https://pubmed.ncbi.nlm.nih.gov/9707299/
https://pubmed.ncbi.nlm.nih.gov/10760376/
https://www.nap.edu/read/10490/chapter/12#615
https://globalrph.com/rda-and-ear-recommendations-for-essential-amino-acids/
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