Tag: protein
Can A Chicken And Rice Diet Help With Weight Loss?
We’ve all heard of it, but does this diet actually help with weight loss?
Losing weight can be hard and unfortunately with so many diets to choose from, our options for weight loss just seem almost unattainable. But the nice part is, there are a lot of options, meaning one of those will work for you. So while it may be overwhelming at first, let’s take a step back and focus in on one of these diets. Long touted for its benefits to weight loss, the chicken and rice diet has been used and debated for a long time. Giving you a nice ratio of macronutrients and everything you need to fuel and power your body, this diet may be the one for you.
While other bodybuilding diets tend to take over the fitness world, most come and go. These diets can be seen as fads and while they work for some people, others tend to try them, give them up, and move onto the next. Some of these being keto, intermittent fasting, the paleo diet, and the carnivore diet are just some of the many diets bodybuilders may try. The chicken and rice diet, however, is a staple and for the longest time has been used by some serious mass monsters to see those gains they wanted most.
Let’s take a look at the chicken and rice diet to see if this diet is really great for weight loss. While it does cover your nutritional bases, is this the best option for you to lose weight? Since weight loss can be hard, finding your niche and what works best is of the utmost important for your time and sanity.
Benefits Of Chicken & Protein
When we talk about chicken, we are talking about protein. Since protein is the building block of all muscle, and that muscle is what we need to take over for fat, its fair to say that protein is incredibly important. But we all knew that.
What protein does, and essentially what a good piece of chicken does, is pump you with protein so you feel full for longer and limit your snacking. This will aid in weight loss and ultimately allow you to see those gains you want most (1). Since chicken also has key vitamins and minerals and can aid in other bodily functions, you really are getting tons of benefits with this lean piece of meat.
Benefits Of Rice & Carbs
Now, to the second portion of this dish; rice. Rice is what can provide that all important fuel to give you energy and keep you powered through the day. More energy means more calories burned and that of course translates over into weight loss (2). With good digestive qualities, rice is a top choice for fueling your body for it won’t cause any stomach discomfort and can really work to give you the best chance at seeing results.
Chicken & Rice Diet: Does It Work?
Since we’ve broken this two part dish down, we should just lay this out simply. You get a healthy dose of protein with the chicken and a good source of carbs with the rice providing for great gains to satiety, growth, and recovery, and the ability to fuel your body with a good source of carbs. As a relatively low calorie meal packed with a great ratio of macronutrients (3), it is fair to say that the chicken and rice diet can affect weight loss.
A downside to this diet is the lack of taste and potential enjoyment as compared to other dishes. You still can lose weight by spicing up your meals and making fun and engaging dishes to enjoy. Looking to different spices, or even just adding some salt and pepper, is a good start that won’t add on extra calories and can still provide a healthy, hearty, and great tasting dish so you at least enjoy your meal.
Featured Supplement For Weight Loss
For those looking to expand their weight loss goals, it’s important to know there are supplements out there that can help you immensely. A protein powder can work to pump you with protein so you stay full for longer and snack much less. It will also help with muscle growth and recovery. Other supplements like pre-workouts and intra-workout BCAAs can boost your workouts so you burn more calories and have more energy to workout longer. But fat burners are great supplements to kickstart your metabolism and work to shed that unwanted fat so you see those physique goals you want most (4).
Kaged Muscle Clean Burn
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Kaged Muscle Clean Burn is a great stim-free fat loss solution to tackle any weight loss needs. With great fat burning ingredients and a powerful formula, this is great for weight loss or weight management.
Kaged Muscle Clean Burn is a great stim-free fat loss solution to help tackle any and all weight loss needs. Designed with cutting edge and premium ingredients, this will work to offer thermogenic weight loss and is loaded with active ingredients. An effective supplement for losing weight, as well as weight management, Clean Burn offers the best fat burning benefits in a special blend with the right combination of powerful ingredients. Getting lean and ripped has never been more possible with clean burn.
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Burn here!
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
The chicken and rice diet has been around for quite some time and is often used for those looking to lose weight. What this diet offers is a great source of protein in the chicken and a solid source of carbs in the rice to deliver a healthy dish able to work for your weight loss goals. When paired with the right training routine and proper supplementation, you are well on your way to seeing those weight loss gains occur. The chicken and rice diet is one to definitely try and don’t forget to add some spices for an engaging kick to that weight loss meal.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Jeukendrup, A.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
NutraBio Muscle Matrix Protein Review For Serious Muscle Growth
This complete protein matrix provides 4 hours of amino acid delivery to your muscles to influence the best growth possible.
Product Overview
We all know the value of a protein supplement, but how about one that is designed to influence as much growth as possible? Sure, a protein powder can pump you with tons of protein to fuel muscle growth and increase that vital recovery for optimal muscle repair. But if there was a protein matrix derived from two different sources to offer hours of continued amino acid flow into your muscles, wouldn’t you consider it? NutraBio Muscle Matrix Protein is that supplement and with two great milk sources that offer different rates of absorption, you get up to four hours of amino acid delivery to see the best growth possible.
What you will find in this supplement is a mix of whey protein isolate and micellar casein, two different forms of protein that work in different ways to give your body the best in terms of protein amount, digestion, and absorption. Whey isolate tends to absorb faster and is found in many protein supplements for its fast-acting ability. However, casein is much slower, working to provide continued protein flow to your muscles well after your workout has ended. This mix results in the best of both worlds so your gains can reach new heights.
NutraBio Muscle Matrix is a complete protein matrix that provides up to four hours of amino acid delivery to your muscles. With 25g of pure protein, two different milk sources allow for the best of both absorption rates.
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 is a standout when it comes to clean and effective products and sought to revolutionize the industry by using zero fillers, additives, or excipients of any kind and working to ensure accurate dosages for all active ingredients. With the utmost quality in mind, NutraBio is a transparent and honest company working for your benefit only.
NutraBio Muscle Matrix Protein Highlights
NutraBio Muscle Matrix Protein is a complete protein matrix that provides four hours of amino acid delivery to your muscles for the best growth possible. Containing 25g of pure, complete protein from two different milk sources, you get the best of both absorption rates to keep protein synthesis high and amino acid levels circulating for hours. A mix of whey protein isolate and micellar casein, you get the fast-acting benefits of whey isolate and the slower digesting properties of casein to provide for this continued flow.
A transparent label is matched by an amazing product to offer a full spectrum amino acid profile to maximize muscle growth, support recovery, and minimize muscle breakdown. No proprietary blends, fillers, excipients, maltodextrin, added sugars or carbs, artificial flavors, or banned substances gives you a clean product from start to finish.
Ingredients
Whey Protein Isolate
Whey isolate digests and absorbs more rapidly gram for gram and is the purest form of protein available. This is achieved through a cold, cross micro and ultra-filtration process that removes larger, less absorbable protein molecules leaving you with only protein and little to no fats and carbs. A fast-acting source of protein, this can increase protein synthesis and offer great benefits to growth, strength, body composition, and recovery (1,2,3).
Micellar Casein
Micellar casein digests and absorbs more slowly and as a result, this leads to a sustained increase in amino acids. It also can inhibit protein breakdown to a greater extent. This form of casein, called micellar casein, differs from other forms of casein by being filtered from milk, rather than by use of acid or heat. This ensures that it stays structurally intact to not sacrifice any of the benefits this form of protein has to offer (4,5).
Other Ingredients
Flavoring (natural flavor, salt, xanthan gum, sucralose, acesulfame potassium), Blue Spirulina (for Confetti Cake flavor)
Calories
120
Protein
25g
Carbs
2g
Fat
0.5g
Sugar
Less than 1g
Flavors
Ice Cream Cookie Dream, Alpine Vanilla, Dutch Chocolate, Strawberry Pastry, Chocolate Peanut Butter Bliss, Confetti Cake
Number Of Servings
29
Price, Flavors & Effectiveness
NutraBio Muscle Matrix Protein is that complete protein supplement to provide continued amino acid support for hours to influence muscle growth and increase recovery for optimal gains. With 29 servings per container, one scoop of this protein supplement can work to really boost your growth and recovery goals. Six great flavors include: Ice Cream Cookie Dream, Alpine Vanilla, Dutch Chocolate, Strawberry Pastry, Chocolate Peanut Butter Bliss, and Confetti Cake.
Pros
Two different protein sources for fast and slow digesting benefits
Continued amino acid flow for hours to influence muscle growth and recovery
25g of complete protein with low net carbs while being lactose, fat, cholesterol, and gluten-free
No proprietary blends, fillers, excipients, maltodextrin, added sugars or carbs, artificial flavors, or banned substances
Cons
Does contain small amounts of artificial flavors like sucralose and acesulfame potassium, but the quality of this product far outweighs those amounts
Price: $39.99
Featured Athlete
Jon Linden
Jon Linden is an IFBB Classic Physique Pro bodybuilder and NutraBio Athlete using their high-quality supplements to boost his training and performance, as well as his overall health and wellness. As someone who knows what it takes to constantly fuel his body and his workouts, Linden only relies on the best when looking to boost his gains. Working with NutraBio allows Linden to push himself and use only the best for growth and recovery as he seeks to walk amongst the best in the world under the bright lights of the stage.
Overall Value
NutraBio Muscle Matrix Protein is a complete protein matrix designed to give you the best when it comes to igniting muscle growth and increasing recovery. With 25g of pure protein from two different milk sources, you get the best of both absorption rates for continued amino acid flow throughout your muscles. NutraBio knows the needs of athletes and knows exactly what they need to succeed in order to maximize all their gains. What you are really getting is a clean and complete protein supplement with a unique two source formula to maximize fast and slow absorption rates to boost your muscle gains. Check out NutraBio Muscle Matrix Protein today and give your muscles the best chance to grow.
Try NutraBio Muscle Matrix Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of NutraBio
References
Cooke, M.; Rybalka, E.; Stathis, C.; Cribb, P.; et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Devries, M.; Phillips, S. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Pal, S.; Ellis, V.; Dhaliwal, S. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Babault, N.; Deley, G.; Ruyet, P.; Morgan F.; et al. (2014). “Effects of soluble milk protein or casein supplementation on muscle fatigue following resistance training program: a randomized, double-blind, and placebo-controlled study”. (source)
Tang, J.; Moore, D.; Kujbida, G.; Tarnopolsky, M.; et al. (2009). “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men”. (source)
The Top 5 Supplements Bodybuilders Should Be Taking
These supplements need to be on your shelf as a bodybuilder to see serious gains and a shredded physique.
Bodybuilders need the right supplements to boost all their gains and knowing the best supplements around, and ones you should be taking, can greatly influence all areas of your training, performance, and health. It can be tough to choose the right supplements, especially with a market so heavily saturated. It can get expensive. It can be intimidating staring at an aisle in the store or scrolling through pages online. But it is possible to find the best supplements and this list will give you the best supplements that every bodybuilder should be taking.
We’ve put together a list of the Top 5 Supplements Bodybuilders Should Take in order to capitalize on all their gains. The right supplements can great enhance your training and performance, but also your overall health and wellness to keep you thriving inside and out of the gym.
Top 5 Supplements For Bodybuilders
Best Protein Powder
A protein powder is perfect for pumping you with vital protein in order to see great growth and recovery. Protein is the building block of all muscle and with the right protein supplement, you can tackle all those growth and recovery goals (1).
Enhanced Whey Isolate
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals.
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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.
Pros
No fillers or artificial flavors
Massive 3-pound container
Fully disclosed supplement facts panel
100% whey isolate
Added digestive enzymes
Cons
Premium priced product
only one flavor option
Price: $64.99
Check out our individual review for Enhanced Whey Isolate here!
Best Pre-Workout
A pre-workout supplement can work wonders for those vital energy boosts and muscle pumps so you get the most out of every workout. The right pre-workout routine will ensure you are ready to tackle any workout that comes your way (2).
Transparent Labs PreSeries BULK
Backed by science with clinically effective dosages, Transparent Labs 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, 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.
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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
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 Intra-Workout Supplement
The right intra-workout supplement will be packed with BCAAs and EAAs to provide for continued energy and the ability to burst through fatigue. Able to fuel your muscles, this gives you a great mid-workout product to tackle those needs (3).
Enhanced EAA+
Enhanced Labs EAA+ pairs branch chain amino acids (BCAAs) with essential amino acids (EAAs), nootropics, trace electrolytes and minerals to make it a complete mass gainer and strength builder. With high quality ingredients in an advanced formula, you get a seriously effective supplement able to help tackle any and all of your needs. With 10g of clinically dosed essential amino acids, great blends will maximize muscle growth with just 2-3 servings per day.
Enhanced EAA+ is a great supplement to aid in your desired muscle growth and workout needs. A serious strength building formula is designed with essential amino acids, nootropics, trace electrolytes, and minerals for a complete mass gainer.
Pros
BCAAs and EAAs
Nootropics
Electrolytes and minerals
22 clinically dosed ingredients
Cons
Only one flavor option
Price: $34.99
Check out our review for Enhanced EAA+ here!
Best Multivitamin
A multivitamin is perfect for pumping you with vital nutrients often missed in your diet. An increased focus on those essential vitamins and minerals, a daily multi can help avoid any deficiencies (4).
Performance Lab NutriGenesis Multi For Men
Performance Lab Multivitamin is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems. This ultramodern multivitamin with work to enhance your overall health and peak performance while boosting immunity with great ingredients for foundational nutritional support to promote vitality, long-range overall health and recovery.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Pros
Contains a diverse group of vitamins to cover your overall health
All ingredients are natural
Vegan-friendly
Ultramodern design with patented technology
Cons
Low in calcium and magnesium
Only available on their website
Price: $39.00 for 120 tablets
Check out our individual review for Performance Lab NutriGenesis Multi For Men here!
Best Supplement For Growth & Repair
When looking to optimize gains, you need to look to grow your muscles through proper repair. The right supplements can aid in protein synthesis for growth, work to alleviate muscle soreness, and assist with repair so you get the best chance at seeing overall gains.
Enhanced Arachidonic Acid
Enhanced Arachidonic Acid is one great product to seriously help you break plateaus, increase recovery, and promote muscle mass through a safe and effective product. While we all want to see gains continue to grow, sometimes those dreaded plateaus keep us from seeing serious growth. Playing an important role in growth and repair of the skeletal muscle tissues, this supplement will be a huge aid in the muscle hypertrophy process so you leave the gym satisfied. Clinically dosed with the right ingredients, this supplement is sure to be a nice addition to your shelf.
Enhanced Arachidonic Acid is a great product to help break plateaus, increase recovery, and promote muscle mass. Clinically dosed with the right ingredients, this is a great supplement for growth.
Pros
This is stackable with other supplements like creatine
It is clinically validated, safe, non-hormonal, and stimulant free
Cons
Four capsules is a lot for a serving size
There is greater delayed onset muscle soreness post-exercise
Price: $39.99
Check out our individual review for Enhanced Arachidonic Acid here!
Wrap Up
Knowing the best supplements to take can greatly affect all your gains and every bodybuilder should be taking these top supplements to improve training, performance, and their overall health. While it can seem like a daunting task, there are companies out there seeking only the best benefit for you and your gains. Check out this list of the best supplements every bodybuilder should be taking and work to boost all your gains today.
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
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, A. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Blomstrand, E.; Eliasson, J.; Karlsson, H.; Koknke, R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Kamangar, F.; Emadi, A. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
What To Take For Post-Workout Supplements To Optimize Gains
The time after your workout is great for boosting gains by optimizing growth and recovery and these post-workout supplements are perfect for achieving that.
You love gains. We know it and don’t be afraid to admit it. You just love gains. But so do other people, so you definitely aren’t alone. But finding the right supplements and approach to maximizing those gains can be challenging and can often times lead us down the wrong road, something we definitely don’t want or need. The right post-workout supplements can put us on track to seeing those gains we want most without any added nonsense to interfere. And that is what we want and need.
Let’s jump into some great post-workout supplements to see what you can do to maximize growth and recovery. The right supplements paired with a great diet and solid training routine can greatly affect your gains. With reputable companies working on your behalf with clean ingredients and transparent labels, you can be sure to only get the best when it comes to your supplementation routine as you seek the best for those gains.
Why Post-Workout Supplements Matter
Post-workout supplements matter because the time after your workout is exactly when you need to pump yourself with vital nutrients to maximize growth and recovery. Your muscles and body are depleted after a grueling workout and finding the right nutrients to then replenish your body can prove to be very effective in the long run. Post-workout supplements are exactly what you need to capitalize on all these gains so you see the growth you want most and the recovery you need most for efficient repair. While other supplements like pre-workouts and multivitamins are essential, your post-workout routine should be on par with your training so you never sacrifice your hard work in the gym.`
Top Post-Workout Supplements To Boost Gains
For those post-workout gains, it is important to optimize growth and recovery as best you cans so you don’t sacrifice any of that hard work you worked hard for in the gym. The right supplements pair with a solid diet and quality training plan can greatly affect your gains and give you a lifestyle you want most. It can be hard to find the right supplements but it is not impossible. The best products can greatly influence your gains and give you the best chance at seeing the results you want most.
Protein Powders
Protein powders are perfect for boosting growth and recovery by pumping you with plenty of protein as well as added ingredients to give your body everything it needs. Whether this be a plant-based protein or the more common form in whey, protein powders can work to increase muscle growth (1), aid in recovery to help against muscle soreness and damage and promote fullness and weight management for all your needs.
A great protein powder like Performance Lab SPORT Protein can work wonders for you and while this is a plant-based protein, others that are sourced from whey can be game changers. Packed with protein and other vital nutrients, this powder is one to absolutely have on your shelf.
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.
Check out our list of the Best Protein Powders for more great protein supplements!
Creatine
Creatine is an amino acid found in your muscles and works to improve performance, increase strength and size, and avoid muscle breakdown (2). With many different types, including creatine monohydrate, creatine HCL, and creatine anhydrous you get a safe supplement to boost gains and even help with recovery to bounce back faster.
A great creatine supplement like Transparent Labs StrengthSeries Creatine HMB is awesome to take and the added β-Hydroxy β-Methylbutyrate (HMB) works to increase muscle strength and decrease fat mass for that shredded physique.
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Transparent Labs Creatine HMB is clean and effective for tackling all of your strength building needs. With no artificial additives or preservatives, what you get is pure creatine with added HMB for better strength.
Check out our list of the Best Creatine for more great creatine products!
Mass Gainers
For those who really want to pack on strength and size, as well as serious mass, a mass gainer is something to heavily consider. Powerlifters and bodybuilders alike can greatly benefit from a mass gainer which is packed with macronutrients to fuel workouts, increase muscle growth, enhance recovery, and give you a massive physique for both aesthetic and performance. Often times these include digestive enzymes for better absorption and no stomach discomfort.
A solid mass gainer like Transparent Labs ProteinSeries Mass Gainer is great for packing on healthy weight and designed to boost your overall athletic performance with high-quality ingredients. For those looking to seriously boost strength and size, as well as overall mass, this is a great mass gaining product.
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Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Check out our list of the Best Mass Gainers for more muscle building supplements!
BCAAs
Branched-chain amino acids (BCAAs) are great for kickstarting muscle protein synthesis and with the help of essential amino acids (EAAs) can greatly influence growth and aid in performance. By working on increasing muscle size (3), decreasing soreness, reducing fatigue, and preventing muscle wasting, BCAAs can be taken as an intra-workout supplement or for that post-workout routine so you can capitalize on all your gains.
An awesome BCAA supplement like Kaged Muscle In-Kaged will keep you going for longer and can assist with all your strength goals. Solid ingredients have a great effect on performance and your overall health and greatly influence those post-workout gains you want most.
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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.
Check out our list of the Best BCAAs for more great intra-workout and post-workout BCAA products!
Wrap Up
The right post-workout supplements can greatly affect your gains and give you everything you need to fully succeed when it comes to your post-workout routine. With the right products that are safe and effective, you can greatly influence your growth so you see the gains you want most and a physique you can be proud of. While finding the right supplements can be challenging, it is possible and you can seriously benefit from only the best. Check out some great post-workout supplements today and see what these can do for 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
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Kreider, R. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Blomstrand, E.; Eliasson, J.; Karlsson, H.; Kohnke, R. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Enhanced Big Ramy Stack Review For Serious Gains
Is this supplement stack from Mr. Olympia Champion Big Ramy worth the hype?
A supplement stack is perfect for building muscle and aiding in all your goals, for it provides great supplements meant to be stacked together for the ultimate gains experience. While it often times is nice to pick and choose your own supplement for all of your needs, having a set stack already in place can alleviate the headache and give you the best chance at seeing the growth you want most. Enhanced Big Ramy Stack takes three of their amazing featured supplements from Mr. Olympia Champ Big Ramy and combines them into one stack absolutely worth trying.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Big Ramy Stack is a great supplement stack designed for all your workout needs. A protein powder, pre-workout, and fat burner will all work together to boost those bodybuilding and performance goals.
Enhanced Big Ramy Stack Highlights
Enhanced Labs team announced their newest stack, The Big Ramy Stack, which contains everything you need for lean muscle growth, fat loss and to unleash hell during your workouts. The Big Ramy Stack combines Enhanced Whey Isolate protein powder for muscle growth and recovery, Ramy’s Rage for pre-workout energy and performance, and ECA Shred for fat loss and appetite suppression. An Enhanced Shaker bottle is also thrown in at no additional cost!
Enhanced Whey Isolate Ingredients and Nutritional Information
Enhanced Whey Isolate is a 100% pure whey isolate that is free from lactose, soy, and fillers. In addition, trademarked DigeSEB digestive enzyme blend were added for better protein utilization within the body. And because building serious muscle mass takes a lot of protein, Enhanced Whey Isolate comes in a massive 3-pound container!
Check out more information about Enhanced Whey Isolate in our individual review here!
Ramy’s Rage Ingredients and Nutritional Information
Ramy’s Rage features a smart simulant matrix that will unleash your inner beast in a way that is muscle pumping and mind blowing. Ramy’s Rage uses novel stimulants like Dynamine, Theacrine, and Cocoabuterol to deliver explosive energy, laser focus and unstoppable endurance. Best of all, Ramy’s Rage doesn’t contain mega dosages of caffeine so there is no crash.
Check out more information about Enhanced Ramy’s Rage in our individual review here!
ECA Shred Ingredients and Nutritional Information
ECA Shred targets fat loss through five different pathways by burning fat, preventing fat storage, suppressing appetite, boosting energy and improving mood. The Enhanced Labs formulations team was able to make such an effective product because all the ingredients in ECA SHRED work synergistically with one and another. This allows the ingredients to work even more efficiently then taking them individually.
How To Take The Big Ramy Stack?
Before Breakfast
1 serving ECA Shred
Pre-Workout
1 serving Ramy’s Rage
Post-Workout
1-2 servings Enhanced Whey Isolate
Price & Effectiveness
The Big Ramy Stack contains 3 pounds of Enhanced Whey Isolate, 30 scoops of Ramy’s Rage, 30 servings of ECA Shred and an Enhanced Shaker bottle.
Pros
3 supplements for $107.97
Massive 3-pound protein container
Safe and non-hormonal
Clinically validated
Cons
No flavor options
Price: The Big Ramy Stack is offered directly from Enhanced Labs for $107.97. Enhanced Labs offers Free shipping ANYWHERE in the world.
If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
Overall Value
Enhanced Big Ramy Stack is what you need to develop and build muscle, burn fat, and unleash hell during your workouts. Three great supplements paired together means you only get the best out of these products. A protein powder, pre-workout, and fat burner are the top supplements to use to see gains and with this stack, you get all three in one go. Give The Big Ramy Stack a try and watch your gains explode as these all work together for your benefit only.
If you have any questions about The Big Ramy Stack or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Try Enhanced Big Ramy Stack Today
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*Images courtesy of Enhanced
George Farah: Don’t Eat More Animal Protein Than 25% Of Your Caloric Intake
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George Farah talks about the big misconceptions about animal protein consumption in bodybuilding.
George Farah is a legendary bodybuilding coach who has used his later years to warn bodybuilders about big misconceptions that can lead to massive health risks. He’s already spoken with us about the risks of insulin and unhealthy bulking. Now he’s warning bodybuilders about eating too much animal protein. In our latest GI Exclusive interview, George Farah explains why bodybuilders should not eat more animal protein than 25% of their entire caloric intake.
Protein is a main staple of bodybuilding. This is the most basic knowledge about bodybuilding. It’s the first thing everyone learns when trying to build muscle. The easiest way to get protein comes from animals. Old school images of Arnold Schwarzenegger eating massive amounts of steak and eggs come to mind from Pumping Iron.
But as science advances, we are starting to learn different ways of obtaining protein beyond animals. Schwarzenegger himself has become a proponent of veganism and was a part of the documentary The Game Changers. George Farah also agrees. Bodybuilders are eating too much animal protein and it’s bad for their long term health.
George Farah is not saying that bodybuilders should become vegan or vegetarian. Instead, he’s emphasizing that animal protein is being abused with much too high consumption compared to their overall caloric intake. This, Farah claims, can lead to long term issues with your kidneys down the road. He’s experienced it himself, between liver and kidney problems and having cancer, Farah focuses now on longevity in bodybuilding.
The biggest thing George Farah wants to make clear is that he’s not saying to avoid all meat. He doesn’t want to be labeled unrealistic by claiming vegan bodybuilders can achieve the same mass as meat eaters. But he does believe that the amount of animal protein bodybuilders eat is beyond what is necessary. It takes more focus on your diet – but you can still hit the right level of protein without relying majorly on animal products.
Here’s what George Farah stated in our latest interview:
“If you get a bunch of people [doctors/experts] and sit down and talk to them. They will all agree with you that if you go more than 25% of your daily caloric intake from protein. You’ll have some type of problem… it’s been proven for longevity it’s not good to have more than 25% animal food.”
More specifically, George Farah ties in the high protein consumption with anabolic steroids. He claims that going over 25% of animal protein in your diet in combination with anabolic steroids will increase chances significantly for kidney damage.
“They say where there’s a smoke, there’s a fire,” George Farah states in our interview. He continues, “There’s a reason a lot of bodybuilders have kidney problems. What’s the reason? The use of anabolic and high protein intake. Period. Period!”
You can watch George Farah go into detail about protein intake and bodybuilding by watching our latest GI Exclusive interview segment above!
Cellucor Whey Sport Protein Powder Review
This powerful protein can influence real results for your muscle growth and recovery.
Product Overview
For all of our post-workout growth and recovery needs, it’s important to look for the right protein supplement to enhance our gains and leave us with a healthy option overall to give our bodies those vital nutrients. A grueling workout can deplete our body of essential nutrients we need most to not only grow and repair our muscles, but also to thrive on a daily basis. The right protein supplement can give us everything we want and then some and work to maximize every bit of our gains. Cellucor Whey Sport Protein Powder is that all-in-one post-workout product to offer complete performance and give our muscles what they need most to grow and recover.
While most protein powders stick to the essentials of whey, or something more non-dairy and plant-based for those looking to a vegan option, Cellucor has added glutamine and creatine to the formula to give you that added benefit to capitalize on all your gains. Aside from increased growth, a quality protein powder can also help keep you full so for those looking to lose weight, it can help in that regard as well. Cellucor Whey Sport Protein Powder does all of this and more and is a great supplement to round out your stack.
Cellucor Whey Sport Protein Powder is that all-in-one post-workout supplement designed to maximize performance. With 30g protein, this will ensure vital muscle growth and recovery.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor Whey Sport Protein Powder Highlights
Cellucor Whey Sport Protein Powder is a great protein supplement and all-in-one post-workout product designed to maximize complete performance. Able to promote muscle growth and recovery, this will help you see those lean muscle gains and repair those worn down muscles after a grueling workout. With 30g of high quality protein, this will help turn that vital recovery time into a time where your muscles grow and is matched by an ideal formula that is gluten and soy-free as well as low in carbs, fat, and sugar. NSF Certified For Sport means this product has undergone serious testing for safety and effectiveness and only meets the highest of standards. Give your body the fuel it needs with this awesome protein supplement.
Ingredients
Whey Protein Concentrate: This form of whey allows for a healthy dose of protein, carbs, and fat and will greatly influence growth and recovery. For those looking to bulk, this option tends to be a great choice (1).
Whey Protein Isolate: This form is a more filtered form of whey and you will find a much higher percentage of protein and smaller amounts of carbs and fat. For those looking to cut and get lean, this form of whey tends to be a great option for your growth and recovery needs (2).
Creatine Monohydrate: This is a pure form of creatine and works to increase endurance and remove lactate from your muscles efficiently and effectively. This can also aid in muscle growth and influence calorie burn (3).
L-Glutamine: This naturally occurring amino acid has an important role with protein synthesis which allows for that vital muscle growth. It can also help stop the breakdown of protein in muscle to keep on that lean muscle so you don’t lose any gains (4).
Other Ingredients
Cocoa Powder, Natural & Artificial Flavors, Cellulose Gum, Salt (Sodium Chloride), Xantham Gum, Protease, Acesulfame Potassium, Sucralose, Protease A-S, Lactase
Calories
170
Protein
30g
Carbs
5g
Fat
3g
Sugar
3g
Flavors
Chocolate, Vanilla
Number Of Servings
18
Price, Flavors & Effectiveness
Cellucor Whey Sport Protein Powder is that amazing protein supplement you need most to achieve lean muscle gains and boost all areas of your growth and recovery. With 18 servings per container, 2 scoops will pump you with this great supplement so all those gains are met. Two great flavors in Chocolate and Vanilla ensure you never grow bored with the taste.
Pros
Clean and effective ingredients with a gluten-free formula
Great benefits to muscle growth and recovery
Good taste and mixes well
From a reputable company in Cellucor
Cons
Does contain artificial flavors for those seeking a more natural approach
Sodium content is a bit high
Price: $19.99
Check out our list of the Best Protein Powders for more great protein supplements!
Overall Value
Cellucor Whey Sport Protein Powder is that all-in-one post-workout product designed to optimize growth and recovery to allow for serious gains. Able to increase this growth and recovery allows for complete performance for the best results. Cellucor is a leading sports nutrition brand who knows the needs of athletes and seeks to make the best supplements around to see quality gains. What you are really getting is a high-quality protein powder with great ingredients, a complete formula, and a reputable company backing it. Try Cellucor Whey Sport Protein Powder today and see what this can do for all your gains.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cellucor and Envato
References
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Kerksick, Chad M.; Wilborn, Colin D.; Campbell, William I.; Harvey, Travis M.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
MacLennan, P. A.; Brown, R. A.; Rennie, M. J. (1987). “A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle”. (source)
Optimum Nutrition Pro Gainer Review For Quality Muscle
This high-protein weight gainer is great for putting on mass and taking in high amounts of protein.
Product Overview
When it comes to building mass and increasing strength, it is important to have the right supplement and a mass gainer can be of great help. Packed with the right amount of macronutrients and other ingredients to influence muscle growth and recovery, this supplement is perfect for boosting strength and size while also packing on healthy weight for all your clean bulking needs. With a clean protein-carb ratio, you never have to worry about those gains again. Optimum Nutrition Pro Gainer is a great mass gainer and weight gaining supplement to deliver great results with quality nutrition.
With the right balance of macros, mass gainers can boost muscle growth and recovery while also allowing you to meet your caloric intake for those in a bulking phase. Even with clean carbs and healthy fats, it can help keep you lean as you build muscle and a good source of fiber can aid in digestion to avoid any stomach discomfort. Optimum Nutrition Pro Gainer does this and much more and is a great mass gaining product for you.
Optimum Nutrition Pro Gainer is a high-protein formula that delivers great ingredients for your mass gaining needs. With 60g protein, 85g carbs, and 32 vitamins and minerals, this supplement ensures quality nutrition.
Optimum Nutrition is part of a global nutrition group that has set the bar high for sports nutrition for over 30 years. Helping performance athletes meet their goals, Optimum Nutrition works to develop great supplements for all of your sport and fitness needs. With strict requirements on raw materials needed to produce such high-quality supplements, they take pride in knowing their products are the best for crafting physique and working to accomplish all fitness goals.
Pro Gainer Highlights
Optimum Nutrition Pro Gainer is a high-protein formula that delivers quality protein, clean carbs, and healthy fats so you can pack on muscle and see those desired gains you want most. Paired with the right balance of heavy training, recovery, and quality nutrition, this is that missing link for all your clean bulking needs. With 60g protein, 85g carbs, and just 650 calories per serving, you get a safe and effective product able to tackle any and all of your weight gaining goals. The best part is there are no more than four grams of added sugar and 32 vitamin and minerals address the needs of you as an active individual.
Ingredients & Nutritional Information
Carbs and Fat
Carbohydrates play a significant role in retaining all the protein and minerals in our body. One can’t just aim to attain a perfectly shaped body without the fats and carbs. Each serving of this wonder supplement helps you in keeping your body sustained and without getting drained of our energy (1). There are no traces of trans fat in the product, and it contains 80 mg of Cholesterol and 380 mg of Sodium, respectively. The total carbohydrate content is 85g of which dietary fiber is 5g, and total sugars are 7g (includes 2g added sugar).
Proteins and Vitamins
Optimum Nutrition Pro Gainer consists of essential minerals and proteins, which help absorb the nutrients and goes smooth on the digestive system. The much essential calcium and iron boost bone strength and helps support muscle strengthening. Packed with 60g of proteins per serving, this health supplement works as a premium enrichment powder, which acts as a booster and helps you in your post recovery for serious gains (2).
Other Nutrients
The human body requires numerous micronutrients other than the essential proteins or carbs to build a healthy body. These nutrients assist in building muscle growth and strength. Optimum Nutrition consists of 32 such beneficial vitamins and minerals that co-work with carbohydrates and proteins by providing you the much-needed energy to workout.
Predominantly, this health supplement contains nutrients from Milk, Egg, Soy, and Wheat.
Benefits
Whey Protein
Whey protein is an excellent way to get protein, which is the best in quality. It is complete and contains all the essential amino acids. It gets easily digested and absorbed within the body. As we grow older, we lose a lot of muscle naturally. Whey protein prevents this to a great extent. It contributes to active muscle growth and keeps it well maintained and ensures it is always strengthened (3).
Calcium Caseinate
It is entirely lactose-free, high in protein, and does not contribute to carbs or fats. It gets released and absorbed slowly, but very is useful. It is rich in BCAAs and Glutamine for muscle recovery and growth after a heavy workout.
Egg Whites
Egg whites are entirely cholesterol-free, low-calorie food, rich in protein and essential nutrients for good cardiovascular health. It keeps blood pressure under control and contains all the vital vitamins.
Amino Acids
Amino acids are essential for various purposes. It increases muscle growth, reduces muscle soreness, and controls the extent of exercise fatigue (4). It prevents muscle wasting and helps people recover from liver disease. It prevents muscle damage of any form. Amino acids help in increasing the endurance levels and ensure you work out better. It also enhances lean muscle growth by increasing the extraordinary amount of necessary protein synthesis, which will further empower muscle growth and repair. Rebuilding muscles that were broken down during exercise can be easily handed in this manner.
Calories
650
Protein
60g
Carbs
85g
Fat
8g
Sugar
6g
Flavors
Double Chocolate, Vanilla Custard
Best Way To Take
Take 1 scoop with 16 fl. oz. of water, milk, or your favorite beverage.
Price, Flavors & Effectiveness
Optimum Nutrition Pro Gainer is a great mass gaining supplement for all your needs when it comes to building strength and size and putting on that healthy weight. With 14 servings per container, one scoop will pump you with all these amazing ingredients for serious gains. Two great flavors in Double Chocolate and Vanilla Custard ensure an amazing taste.
Pros
Good post-workout recovery shake
Can also be consumed between meals
Mixes well with no clumping
No unwanted side effects on your stomach
Fast results
Cons
Packaging can be better
Does contain artificial sweeteners like sucralose
Price: $44.99
Check out our list of the Best Mass Gainers for more great mass gaining products!
Overall Value
Optimum Nutrition Pro Gainer is that mass gaining supplement designed to give you the best in terms of increased strength and size as well as packing on that healthy weight. A great protein-carb ratio is matched by amazing added ingredients so you see the best results possible. Optimum Nutrition is a company who knows the needs of athletes and seeks to produce only the best products around. What you are really getting is a high quality mass gainer with clean and effective ingredients and a proven formula. Check out Optimum Nutrition Pro Gainer today and see what this amazing supplement can do for all your muscle building and weight gaining needs.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Optimum Nutrition and Envato
References
Jequier, E. (1994). “Carbohydrates as a source of energy”. (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)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Fedewa, Michael V.; Spencer, Steven O.; Williams, Tyler D.; Becker, Zachary E.; et al. (2019). “Effect of branched-Chain Amino Acid Supplementation on Muscle Soreness following Exercise: A Meta-Analysis”. (source)
Cira Nutrition Bright Whey Protein Review For Feminine Gains
This whey protein can enhance growth and recovery for female athletes for serious gains.
Product Overview
A protein supplement is something we always hear about. Whenever supplements come into the conversation, it almost always shifts to the topic of protein powders and which ones are best for your gains. The truth is, we need protein supplements to help us pump our bodies with that vital protein to aid in our health and performance needs. With the right protein powder, you can enjoy this process and only make sure the best is going into your body. Cira Nutrition Bright Whey Protein is a fantastic protein powder for female athletes looking to boost their growth and performance that must be on your shelf.
By including a protein powder in your supplementation routine, you give yourself the best chance at seeing many benefits associated with it. By pumping you with protein, you work to build muscle for that desired increase in strength and size. This will also ensure a healthy recovery by fueling your muscles to recharge so you bounce back faster for whatever workout comes next. The best part about a protein powder is that it works for whether you’re bulking or cutting and can help with weight gain, weight loss, or weight management depending on your goals. Cira Nutrition Bright Whey Protein can do this and much more as a clean and effective protein supplement.
Cira Nutrition Bright Whey Protein is a great whey supplement for women. With 25g protein and a great ratio of macronutrients, this can help power growth and recovery to the next level.
Cira Nutrition is a supplements company that creates only the best products to help you reach your goals faster both inside and out of the gym. They are on your side, only producing the highest quality supplements around so you can lift more, feel better, and have the energy to still do other things you love. On a mission to help you grow in the gym and as a better person, Cira Nutrition is exactly what you need to succeed with all of your fitness and lifestyle goals.
Bright Whey Highlights
Cira Nutrition Bright Whey Protein is a great whey protein supplement to boost all areas of your training, performance, health, and wellness. With great tastes and no added sugar, it feels like dessert without the guilt attached. With 25g of protein and only 2g of carbs and 1.5g of fat, this supplement is a great ratio to fuel all your growth and recovery needs while also keeping you full. A fully disclosed label and pure honesty makes this supplement the best protein powder overall for female athletes and active women.
Ingredients
Whey Protein Isolate: A more filtered form of whey protein, you will find a higher percentage of protein with smaller amounts, if any, of carbs and fat. Many people looking to cut or get lean will gravitate towards whey isolate for their growth and recovery needs (1).
Whey Protein Concentrate: This form of whey contains a healthy dose of all three macronutrients and provides the same benefits as whey isolate in terms of growth and recovery. Those looking to bulk may look to this option (2).
Himalayan Rock Salt: Can help ensure proper sodium levels to allow for your body to digest and break down nutrients better for increased absorption (3).
Stevia Extract: A natural sweetener that allows for better taste without all the negative effects of sugar towards your overall health (4).
Other Ingredients
Natural & Artificial Flavors, Sucralose
Calories
120
Protein
25g
Carbs
2g
Fat
1.5g
Sugar
1g
Flavors
Cookies ‘N Cream, Cinnamon Swirl
Number Of Servings
30
Price, Flavors & Effectiveness
Cira Nutrition Bright Whey Protein is a great protein supplement for female athletes to maximize their growth and recovery gains. With 30 servings per container, 1 scoop will pump you with everything you need to optimize your health and performance. Two great flavors in Cookies N’ Cream and Cinnamon Swirl make sure you never grow bored with the taste.
Pros
Great ratio of macronutrients
Awesome flavors with no added sugar
Fully disclosed and honest label
From a reputable company in Cira Nutrition
Cons
Premium priced option
Only available directly from their website
Price: $39.00
Check out our list of the Best Women’s Protein Powders for more great female protein supplements!
Overall Value
Cira Nutrition Bright Whey Protein is a great protein powder designed to help with your muscle growth and recovery needs while also aiding in any and all things related to weight management, loss, or gain. A protein supplement is perfect for giving you large amounts of protein, as well as other added ingredients, so you see the gains you want most. Cira Nutrition knows the needs of female athletes and works hard to create supplements that reflect that. What you are really getting is a high-quality protein supplement with clean ingredients and great benefits from a reputable and honest company. Try Cira Nutrition Bright Whey today and see what this protein powder can do for your gains.
Try Cira Nutrition Bright Whey Protein Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cira Nutrition and Envato
References
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Hall, Harriet (2017). “Pink Himalayan Sea Salt: An Update”. (source)
Goyal, S. K.; Goyal, R. K. (2010). “Stevia (Stevia rebaudiana) a bio-sweetener: a review”. (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