Tag: Supplement Review

Best Caffeine Free Pre-Workout For Clean Energy Boosts 2021

Best Caffeine Free Pre-Workout For Clean Energy Boosts 2021

Maximize your exercise performance without the caffeine crash or jittery brain-drain.
When it comes to stimulants and the best pre workout supplements, there’s really no contest: everyone loves caffeine.
Sure, in our Adderall age, there are certainly more powerful stimulants available. However, for a more sustainable headrush with a limited risk of long-term issues, caffeine remains a reasonable choice for boosting performance, both mentally and physically, and caffeine free pre-workouts are great for this.
Because caffeine is associated with “feel good” performance enhancement, many pre-workout supplements offer generous amounts of caffeine in their formulas, as well as really great vitamins and minerals. However, many of these same supplements tend to mask their poor-quality ingredient forms and overall ineffectiveness with caffeine megadoses, making these failed supplements for those looking for a good caffeine free pre workout supplement.
A few common problems with these cheap, weak supplements include:

Jitters related to excess stimulation
Poor absorption due to excess caffeine
Low-grade creatine forms linked to gastric distress
Unhealthy, pointless synthetic flavors and artificial additives

And more. In other words, caffeine isn’t the only problem with today’s standard pre-workout formula; although, it does often distinguish effective caffeine free pre-workout stacks from ineffective formulas.
As a reliable “dopaminergic” brain booster, caffeine can be used to trick consumers into thinking an inferior, cheap pre-workout supplement is working as they misattribute the noticeable “feel good” feelings of caffeine to the formula’s efficacy.
In this guide, we cover the advantages of avoiding caffeine in your pre-workout stack, as well as how you can optimize yours with the best stim-free ingredients.
But before diving into all of that, here is a deep-dive analysis of Transparent Labs PreSeries Stim-Free Pre-Workout, the best all-in-one caffeine free pre workout.
Best Pre-Workout Without Caffeine: Transparent Labs PreSeries Stim-Free Pre-Workout

Transparent Labs Stim-Free Pre-Workout is a 100% transparent formula great for serious athletes and bodybuilders looking for a high-intensity workout experience without caffeine.
Working with key ingredients like citrulline malate, beta-alanine, taurine, and others, this is a great supplement for those intolerant or avoiding caffeine. With clinically-effective dosages, this is a safe supplement to provide for a host of benefits.
Altogether, Transparent Labs Stim-Free Pre-Workout works by:

Increasing nitric oxide to the muscles to support enhanced muscular blood flow and oxygenation, priming the “muscle pump” feel for every great workout.
Enhancing focus to give raise alertness so you stay engaged throughout the entire workout.
Boosting endurance by working as a buffer for lactic acid build up and giving you a great endurance boost.
Promoting lean muscle growth for increased strength and definition for better training, performance, and that desired aesthetic.

Plus, with a transparent label and safe, effective ingredients, you know exactly what you are putting into your body.

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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.

Formula Analysis

Citrulline Malate 2:1, 6,000mg
BCAA 2:1:1, 4,000mg
Beta-Alanine, 4,000mg
BetaPure Betaine Anhydrous, 2,500mg
Taurine, 1,300mg
L-Tyrosine, 1,000mg
Choline Bitartrate, 500mg
ElevATP Ancient Peat and Apple Fruit Extract, 150mg
BioPerine, 5mg
Huperzine A, 50mcg

Transparent Labs Stim-Free brings strength and endurance gains to a whole new level with a unique combination of highly potent, bioavailable, and caffeine-free pre-workout ingredients.
Compared to the standard hyper-caffeinated pre-workout supplements lining the shelves, this is a smarter, cleaner stack that provides a natural boost with all-natural, stim-free ingredients.
Plus, you don’t get those unwanted jitters or caffeine related side effects that typically ruin a great product. With no stimulants and a transparent label, this supplement also contains no artificial sweeteners, coloring, or preservatives and is gluten-free and non-GMO to truly maximize your athletic fitness and workout performance.

Shop Transparent Labs PreSeries Stim-Free Pre-Workout Here
Stack with Transparent Labs StrengthSeries Creatine HMB and CoreSeries Post-Workout
To maintain consistent progress with your anabolic gains, fat loss, and other fitness-related goals, stacking a caffeine free pre workout supplement with a post-workout supplement and a “rest day” stack can help. A more complete Transparent Labs stack would look like:

Stim-Free Pre-Workout– a caffeine-free pre-workout enhancer designed to boost nitric oxide, muscle strength, and endurance.
Post– a post-workout formula designed to promote anabolic muscle gains and protect against muscle breakdown.
Creatine HMB– a creatine supplement perfect for restoring depleted muscle tissue and increasing strength.

Transparent Labs CoreSeries Post-Workout

Formula Analysis

L-Glutamine, 5,000mg
Betaine Anhydrous, 2,500mg
L-Carnitine L-Tartrate, 2,000mg
Beta-Alanine, 2,000mg
Tart Cherry Powder, 500mg
Astragin, 25mg

Transparent Labs Post is a great post-workout supplement to maximize muscle growth and see results immediately. Working to optimize recovery and muscle repair, the body needs targeted nutrients to fully recharge that are backed by science. With Post, you get great ingredients working together for the best results.
Altogether, the benefits of Post include:

Bolster nitric oxide production
Reduce delayed-onset muscle soreness
Facilitate protein synthesis
Enhance insulin sensitivity
Prime your body for growth and recovery

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Transparent Labs CoreSeries Post is a great supplement to optimize recovery and muscle repair with 6 great ingredients. Paired well with any protein supplement, this can ensure big gains are met.

Transparent Labs StrengthSeries Creatine HMB

Formula Analysis

Creapure Creatine Monohydrate, 5,000mg
B-Hydroxy B-Methylbutyrate (HMB), 1,500mg
BioPerine Black Pepper Extract, 5mg

Transparent Labs Creatine HMB will work to boost performance without losing those hard-earned gains. The added ingredient of HMB along with creatine works in tandem to promote growth, recovery, and provide for the best results possible. BioPerine is exactly what you need to increase absorption so nothing goes to waste.
Altogether, the benefits of Creatine HMB include:

Promote strength and lean muscle
Increase endurance
Prevent lean muscle loss
Decrease fat mass

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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.

The World’s Favorite Drug: Caffeine
Coffee, tea, soda, energy drinks, energy shots, pre workout supplements, fat loss supplements, nootropic supplements, energy-boosting gum pack—more and more, it seems like caffeine is sneaking its way into everything these days. And from a seller’s point of view, this makes sense: caffeine makes people feel great, and people buy things that make them feel good (1).

What’s more, caffeine makes people feel good in a reliable way that’s relatively safe to other habit-forming stimulants and quote-unquote “drugs.”

As a naturally occurring compound, caffeine is found in roughly sixty different plant species, including (2):

Coffee Beans
Tea Leaves
Cocoa Beans
Kola Nuts
Yerba Maté
Guarana Berries
Guayusa
Yaupon Holly

Which is interesting and all, but the more important question here is:

What Exactly Is Caffeine?
Caffeine, or 1,3,7-trimethylxanthine (if you want to get fancy with it), is an alkaloid, which means that its chemical structure is predominated by nitrogen. Pure caffeine is highly water-soluble and can, thus, act rapidly on the brain and body after ingestion without aid of fatty foods (as is the case with fat-soluble compounds) (3). Those sensitive to this strong stimulant would require a caffeine free pre workout for muscle building and lean muscle.
Structurally, caffeine is similar to adenosine, a compound that binds with adenosine receptors to induce cognitive drowsiness and fatigue. Which gives us the perfect segue into the more important question:
What Exactly Does Caffeine Do?
Caffeine, as a compound structurally similar to adenosine, binds to adenosine receptors to block the drowsiness of adenosine. In other words, caffeine achieves its stimulatory properties on the central nervous system (CNS) through its inhibitory effects on adenosine, resulting in a boost on:

Catecholamines – dopamine, norepinephrine, epinephrine, etc. (4).
Adrenal Activity– encouraging the release of stress hormone cortisol (5).
Dopamine Signaling – in high dosages (300+ mg), caffeine may increase the availability of dopamine receptors (6).

The Pros Vs. Cons Of Caffeine For Exercise
Several factors largely determine the advantageous vs. disadvantageous use of caffeine or caffeine free pre workout supplements for the best performance enhancement. However, perhaps the two most important factors are:

Dosage – the amount of caffeine per serving
Timing– when you take caffeine (i.e., morning or night?)
Caffeine Sensitivity– your personal tolerance to stimulants

Some people are more sensitive to caffeine than others, and therefore they require smaller dosages to reach peak effect. Others may feel like they need to guzzle a significant amount of caffeine just to reach their cognitive baseline so knowing the pros and cons is huge.
Pro #1 – Cognitive Performance
As a dopaminergic stimulant, caffeine may heighten mood and intensity for greater mental motivation in the gym. Taken prior to exercise, caffeine may help ward off mental fatigue in service of a more alert, more ready mindset.

Study: in a placebo-controlled study on caffeine consumption on judo athletes, morning caffeine ingestion was suggested to have “ergogenic properties with the potential to benefit performance, increase anxiety and vigor, and decrease the simple reaction time” (7).

Con #1 – Anxiety, Nervousness, and Jitteriness
Conversely, the mood- and intensity-boosting advantages of caffeine may also tip over into cognitive impairment by promoting anxiety, nervousness, and jitteriness, which is where a great caffeine free pre-workout would come in handy. Encouraging mental arousal, caffeine may often encourage too much arousal, throwing the mind into a scatterbrained state of anxiety that can be detrimental to athletic performance that requires cool composure.

Study: under conditions of anxiety disorder, caffeine consumption may exacerbate anxiety symptoms, potentially as a consequence of increased sensitivity to caffeine associated with anxiety disorder (8). Abstaining from caffeine altogether may significantly help maintain a level head under such conditions.

Pro #2 – Thermogenic Fat Loss
In addition to boosting cognitive arousal, caffeine’s stimulatory effects also seem to boost thermogenesis, or fat burning. By encouraging the activity of “fight or flight” catecholamines and stress hormones, caffeine seems to heighten the body’s energy expenditure capacity, potentially resulting in greater fat loss results during workouts.

Study: in one double-blind, placebo-controlled study, 100, 200, and 400 mg caffeine dosages were observed to determine what happened with thermogenic, metabolic, and cardio health measures. The results: caffeine dose-dependently increased thermogenic energy expenditure in association with increased plasma lactate and triglyceride levels (9).

Con #2 – Poor Sleep Quality
Nothing disrupts performance, endurance, and metabolic health quite like sleep deprivation. Contributing to a wide range of metabolic disorders and performance decrements, poor sleep quality is often associated with excess caffeine use and you won’t necessarily feel these effects with a caffeine free pre workout. And the relationship between the two is a downward spiral: caffeine promotes sleep deprivation, which encourages further caffeine use, and so on.

Study: comparing the sleep disruptive effects of caffeine administered at 0, 3, and 6 hours prior to bedtime, a group of researchers observed that “caffeine taken 6 hours before bedtime has important disruptive properties on sleep and provides empirical support for sleep hygiene recommendations to refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime” (10).

Pro #3 – Vasoconstriction
Caffeine has a vasoconstrictive effect, meaning that this stimulant promotes the constriction of blood vessels, thereby decreasing blood flow. While this sounds like a negative (as we’ll get into in “Con #3” below), caffeine’s vasoconstriction may potentially have a pain-relieving effect on headaches, namely headaches associated with excessive flow to the brain.

Study: as one study on caffeine’s vascular mechanisms of action suggests, “caffeine has some cardiovascular properties and effects which could be considered beneficial,” (11) involving the association between decreased cerebral circulation and migrainous headache.

Con #3 – Vasoconstriction
One of the main reasons we take pre-workout supplements: boost circulation. And so, naturally, the vasoconstriction of caffeine are typically viewed as a negative when it comes to performance enhancement. Whether we’re talking nootropic cognitive enhancers or bodybuilder pre-workout stacks, the goal is to boost blood flow, not inhibit it and caffeine free pre workouts are great for this.

Study: in one 2009 study on the effects of daily caffeine use on cerebral blood flow, caffeine was shown to reduce cerebral blood flow by an average 27%, (12) which may significantly impact cognition and goes against the vasodilatory aims of pre-workout N.O. boosters.

Okay, So Is Caffeine A Legitimate Performance Enhancer?
Based on the study’s compiled above, the best performance enhancement potential of caffeine significantly depends upon how much caffeine you use, your personal caffeine tolerance, and when you take caffeine (i.e., how close to bedtime) so if sensitive, a caffeine free pre workout would be the way to go.
Of course, much of this is common sense.
But with a better understanding of how caffeine affects your mental and physical performance, you may make a smarter decision as to whether or not you want a caffeine free pre-workout supplement (or any stack for that matter).
An Optional Source Of Pre-Workout Caffeine: Transparent Labs PreSeries BULK Pre-Workout

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Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.

Transparent Labs BULK is the best bulking pre-workout for those looking to gain size and increase muscle mass. With 19 active ingredients and a transparent label, this supplement contains zero artificial sweeteners, flavors, or other additives for only the best in terms of your training and performance.

Top 5 Non-Caffeinated Pre-Workout Ingredients
Whether you’re looking at a caffeinated or caffeine free pre-workout supplement, some of the best pre-workout ingredients you need to look for include:
#1) Creatine
An organic compound highly concentrated in tissue, creatine works as precursor fuel for the natural production of ATP energy, a cleaner, more natural energy source than the stimulatory effects of caffeine. As a dietary supplement, it boosts exercise performance by (13,14):

Replenishing exercise-depleted ATP energy
Stimulating insulin-like growth factor 1 (IGF-1)
Buffering muscular lactic acid build-up for better endurance

Because creatine concentrates in muscle tissue, ongoing supplementation is required for creatine to reach peak saturation and, thus, peak ergogenic effect.
Best Pre-Workout Creatine: Creapure® pH10

Creapure® pH10 is 99.5% pure creatine monohydrate
pH-balanced to enhance bioavailability
Clean and easy-to-absorb to reduce bloating and gastric distress

#2) Beta-Alanine
A well-known sports nutrition aid, namely for the skin-tingling sensation associated with it, Beta-Alanine replenishes levels of carnosine, a dipeptide molecule, in muscle tissue, namely fast-twitch fibers for increased strength and power during high-intensity exercise. Consistently loading and maintaining, carnosine benefits performance and recuperation by (15):

Delaying onset fatigue and failure
Enhancing overall strength and stamina
Neutralizing exercise-induced free radicals
Inhibiting advanced glycation end-products (AGEs)
Buffering the impact of damaging acids

And more. The strength and endurance benefits of beta-alanine are unmatched and pair incredibly well with the endurance-boosting advantages of creatine supplementation and caffeine free pre workout.
Best Pre-Workout Beta-Alanine: CarnoSyn®

CarnoSyn® is the only beta-alanine with NDI (New Dietary Ingredient) status
Generally Recognized as Safe (GRAS)
Well-backed by years of clinical research

#3) L-Citrulline + L-Glutathione
L-Citrulline is an amino acid that, once absorbed, converts in the body to L-arginine, a nitric oxide (N.O.) booster that enhances muscular circulation, strength, and growth. In other words, L-citrulline works as your go-to pre-workout “muscle pump” booster and will help with mind-muscle connection.
Additionally, L-Glutathione is an antioxidant enzyme that, when paired with L-citrulline, benefits performance in a few ways. Combined, L-citrulline + L-glutathione work by (16):

Promoting oxygen delivery to tissue
Protecting muscle against oxidative stress
Sustaining L-citrulline’s N.O.-boosting bioactivities
Improving energy and anabolism
Strengthening immunity against gym-related challenges

And more. Stacking these two compounds may significantly boost performance and protect against the deleterious side effects of boosted performance.
Best Pre-Workout L-Citrulline + L-Glutathione: Setria® Performance Blend

Setria® Performance Blend is made by Kyowa Hakko Bio Co. Ltd., a world leader in supplement development
Kyowa Quality® L-Citrulline is exceptionally clean and bioavailable
Setria® is an advanced glutathione form that pairs well with Kyowa Quality® L-Citrulline

#4) Maritime Pine Bark Extract
Formed by the harsh salty climes of the sea, maritime pine bark extract supplies proanthocyanidins, a potent class of antioxidants that:

Promote endothelial production of nitric oxide (N.O.)
Protect muscle tissue during intense training
Boost long-term cognitive attentional performance

Look for maritime pine bark extract standardized to 95% proanthocyanidins for optimal results with this unique performance enhancing herbal extract.
#5) Himalayan Pink Salt
Hydration is key to muscle growth, and, yet, when it comes to rehydration, we tend to overlook the importance of electrolytes to sustaining healthy H2O levels. As a natural source of electrolyte trace minerals, Himalayan Pink Salt is a smart choice for restoring sweat-depleted electrolytes when taken in a pre-workout context.
Conclusion
Frankly, our caffeine options are far from limited. If you want caffeine, you can get some. Odds are you’re enjoying a hot cup (or a cold can) of caffeine right now, as you read this, so looking for a caffeine free pre workout or one with caffeine is the choice you have to make.
However, what is hard to come by is a real-deal health and fitness supplement that genuinely supports athletic health and fitness. And with its all-natural, hard-hitting ergogenics packed in its caffeine-free pre-workout formula, Transparent Labs PreSeries Stim-Free Pre-Workout certainly fits the bill.
What’s more, Transparent Labs Stim-Free can be synergistically stacked with other top supplements in Transparent Labs Creatine HMB and Post-Workout.
The point isn’t to completely force you into a caffeine-free workout, but to grant you the option. Head to Transparent Labs to see more formulas with PreSeries Stim-Free Pre-Workout.

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 Transparent Labs and Envato
References

Cappelletti, S.; et al. (2015). “Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?”.
Evans J et al. Caffeine. [Updated 2020 Mar 22]. StatPearls. Treasure Island (FL): StatPearls Publishing; 2020 Jan.
Heckman MA et al. Caffeine (1, 3, 7-trimethylxanthine) in Foods: A Comprehensive Review on Consumption, Functionality, Safety, and Regulatory Matters. J Food Sci. 2010 Apr; 75(3): R77-87.
Papadelis C et al. Effects of Mental Workload and Caffeine on Catecholamines and Blood Pressure Compared to Performance Variations. Brain Cogn. 2003 Feb; 51(1): 143-54.
Lovallo WR et al. Cortisol Responses to Mental Stress, Exercise, and Meals Following Caffeine Intake in Men and Women. Pharmacol Biochem Behav. 2006 Mar; 83(3): 441-7.
Volkow ND et al. Caffeine increases striatal dopamine D2/D3receptor availability in the human brain. Transl Psychiatry. 2015 Apr; 5(4): e549.
Souissi M et al. Effects of Morning Caffeine Ingestion on Mood States, Simple Reaction Time, and Short-Term maximal Performance on Elite Judoists. Asian J Sports Med. 2012 Sep; 3(3): 161-168.
Bruce MS, Lader M. Caffeine Abstention in the Management of Anxiety Disorders. Psychol Med. 1989 Feb; 19(1): 211-4.
Astrup A et al. Caffeine: A Double-Blind, Placebo-Controlled Study of Its Thermogenic, Metabolic, and Cardiovascular Effects in Healthy Volunteers. Am J Clin Nutr. 1990 May; 51(5): 759-67.
Drake C et al. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. J Clin Sleep Med. 2013 Nov 15; 9(11): 1195-1200.
Echeverri D et al. Caffeine’s Vascular Mechanisms of Action. Int J Vasc Med. 2010; 2010: 834060.
Addicott MA et al. The Effect of Daily Caffeine Use on Cerebral Blood Flow: How Much Caffeine Can We Tolerate?Hum Brain Mapp. 2009 Oct; 30(10): 3102-14.
Cooper R et al. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33.
Oliver JM et al. Oral Creatine Supplementation’s Decrease of Blood Lactate During Exhaustive, Incremental Cycling. Int J Sport Nutr Exerc Metab. 2013 Jun; 23(3): 252-8.
Hobson RM et al. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul; 43(1): 25-37.
McKinley-Barnard S et al. Combined L-citrulline and Glutathione Supplementation Increases the Concentration of Markers Indicative of Nitric Oxide Synthesis. J Int Soc Sports Nutr. 2015 Jun 10; 12: 27.

The Best Caffeine Pills For Bodybuilders & Weightlifters 2021

The Best Caffeine Pills For Bodybuilders & Weightlifters 2021

It’s no secret that weightlifters and bodybuilders like caffeine.
Just take a look at the supplement facts labels of most pre-workouts on the market and you’ll see dosages of anywhere between 100-450mg caffeine anhydrous in pre-workout supplements (“anhydrous” simply meaning caffeine has been dehydrated into powder form).
Here’s the problem though:

Taking huge dosages of caffeine can cause jittery side effects and energy crashes.
Consuming caffeine too frequently leads to you building a tolerance to it, making caffeine less beneficial long-term.

The good news is that you can enjoy the benefits of this stimulant long-term if you don’t consume caffeine every day and choose to take smaller dosages each time – around 50-100mg instead of monstrous 300-400mg dosages per serving.
In fact, a study found that a total daily caffeine intake of around 200mg or lower has proven to deliver improvements in [1]:

Alertness & Mood
Cognition
Athletic Performance

All the above without side effects.
Since you’re here to learn about the Best Caffeine Pills on the market – whether it’s for weightlifting or bodybuilding, as an alternative to coffee, to boost your energy levels and focus more at work, we’ll show you our favorite product below…
Performance Lab Stim

Performance Lab Stim is ultramodern stimulation for precision and performance to help restore caffeine-depleted brain chemicals for clean energy.

Key Benefits

Enhanced physical and mental performance whether taken pre-workout, as a coffee alterative, or to stay alert at work.
No risks of side effects such as jitters, anxiety, or heart rate issues.
Replenishes B-Vitamins that have shown to be depleted by caffeine intake to keep your body performing at its best.

Quick Summary
Whether you want a coffee alternative, pre-workout energy boosts, or to stay alert and focused at work, Performance Lab® Stim delivers something for everyone.
Delivering a safe-but-effective 50mg natural caffeine dosage combined with 100mg Suntheanine® L-Theanine (to form the optimal smart-caffeine 2:1 ratio), you’ll be sure to experience more mental and physical performance benefits, without the risk of jittery side effects associates with higher caffeine dosages. That means that you can safely “double-up” or even “triple-up” on servings if you have a higher tolerance, while still catering to those with lower caffeine tolerances.
The added 250mg of Ajipure® L-Tyrosine ensures that you benefit from enhanced cognition great to boost mind-muscle-connection in the gym or concentrate at work.
Completing the supplement facts label for Performance Lab® Stim are the highly bioavailable NutriGenesis® B-Vitamins to help restore what caffeine has shown to deplete in clinical studies.

Caffeine Pills for Bodybuilding: Should You Take Them?
Some of the main consumers of caffeine are weightlifters and bodybuilders. After all, caffeine anhydrous is a main ingredient in most pre-workout and fat burner supplements…of course, unless they’re “non-stim”. There’s even many gym goers that drink a cup of black coffee before heading to the gym for a quick energy boost, if they’re not into supplements. So, it’s been a fairly natural progression for athletes to look into caffeine supplements as a way to enhance their performance.
But Do Caffeine Pills Help Bodybuilders, Weightlifters, Or Powerlifters?
Caffeine was actually banned by the World Anti-Doping Agency (WADA) for use in Olympic games until 2004 [2]. This should show you how effective it really is at improving your performance. Let’s get more specific to bodybuilding, though. We found a study conducted in 2018 that proved caffeine’s ability to boost muscle strength and power, after participants consumed caffeine via capsule form [3]. Another clinical report in 2019 found that caffeine is able to improve both bench press and squat performance [4]. For this reason, it seems fair to say that caffeine is indeed beneficial to bodybuilders, casual weightlifters, or competitive powerlifters.

How Much Caffeine Should A Bodybuilder Take?
In terms of consuming stimulants and other nutrients, dosage per serving is extremely important.

Take too little and you won’t feel a thing.
Take too much and you could experience jittery side effects.

You need to get dosage right. But it’s not always easy. Every single person has a different tolerance to caffeine, meaning everyone needs to trial different dosages to see what works best for them. However, studies have shown that the huge dosages of caffeine often found in pre-workouts or caffeine supplements aren’t ideal. One study in particular found that higher caffeine dosages (6-9mg/kg bodyweight) delivered lower benefits than smaller dosages [5]
The above findings corresponded with a study undertaken by Harvard Medical School; it found that more frequent smaller dosages of 0.3mg caffeine per kg bodyweight was sufficient in keeping participants awake and alert [6]. As a result, a product that delivers around 50mg caffeine per serving should be ideal as an “all-in-one” caffeine supplement, whether you’re looking to stay alert and focused at work or enhance your gym workout.
Caffeine Pills vs Pre-Workout Supplements
Large dosages of caffeine (6-9mg/kg bodyweight) have not shown to deliver any more benefits than smaller dosages. Meaning there is a point of diminishing returns – more isn’t always better with caffeine intake. In fact, the very maximum caffeine dosage that delivers increasing benefits seems to be 200mg per serving [7].
But taking 200mg caffeine in one serving may cause those with lower tolerance some issues, such as jitters, energy crashes, or anxiety. Especially if you plan on drinking coffee during your day too. Most pre-workouts contain around 200mg caffeine, but we’ve seen some that include dosages up to 450mg per serving. Due to these monstrous caffeine dosages causing issues, the supplements industry has seen a rise in the number of non-stimulant pre-workouts – for those that want to completely avoid any chances of jitters or anxiety problems.

But Which Is Better: Caffeine Pills Or Pre-Workouts?
Key Point: You shouldn’t really have to choose between a caffeine pill vs pre-workout supplement either – they both should deliver different benefits.
For example, pre-workouts should contain nitric oxide boosters to promote blood flow (and muscle pumps), as well as scientifically proven nutrients to improve your strength and endurance, such as creatine.
If you’re only taking a pre-workout for the energy boost, then you’ll probably be as satisfied with a caffeine supplement such as Performance Lab® Stim. You can then stack a caffeine pill with a non-stimulant pre-workout for times when you want extra performance benefits during your gym sessions.
Are Caffeine Pills Healthier Than Coffee?
First of all, we love coffee. And so does most of the world. Coffee is one of the main reasons why caffeine is one of the most consumed commodities available. Most people simply don’t care whether coffee is “healthy” or not. However, those that do often turn to caffeine supplements as an alternative to coffee. This is because advanced caffeine pills contain B-Complex vitamins, helping to restore your levels of B-Vitamins that caffeine intake depletes [8]. Taking into account the fact that coffee depletes your B-Vitamin levels without replenishing them, caffeine supplements containing B-Vitamins can be seen as ‘healthier’.

Why Performance Lab® Stim Is Our Top Caffeine Supplement
It’s not often we find a caffeine supplement that offers a sensible dosage of natural caffeine (sourced from coffea robusta seeds). A modest 50mg natural caffeine per serving is enough to deliver a small ‘kick’ in energy levels without going overboard – and you can take double servings if you’re looking for a bigger energy boost pre-workout.
A study concluded that 50mg caffeine, paired with 100mg L-theanine, significantly improved performance on cognitively demanding tasks [9]. So Performance Lab® Stim also comes with 100mg L-Theanine – everything is clinically backed.
Performance Lab® Stim also delivers the essential B-Complex Vitamins that are depleted from caffeine intake. As well as L-Tyrosine, which Nootropic Geek considers to be one of his favorite nootropic ingredients.
For us, Performance Lab® Stim is the full package. We call it ‘Caffeine 2.0’.

Performance Lab Stim is ultramodern stimulation for precision and performance to help restore caffeine-depleted brain chemicals for clean energy.

Conclusion
In terms of being a supplement that gym goers, bodybuilders, or powerlifters take, caffeine pills are pretty new to the party (compared to how long creatine and protein powder has been used for). Caffeine supplements were once associated with being synthetic, cheap, white pills that just delivered high amounts of caffeine and nothing else. The good news is that the industry has made huge leaps forward in creating “advanced caffeine supplements”.
Now, we see top quality supplements containing caffeine sourced from completely natural sources (coffea robusta seeds), paired with L-theanine for maximum effect. As well as providing B-Vitamins in the exact quantities that caffeine depletes your body of them with nootropic ingredients to ensure that you experience even more benefits to your mental performance. After trying and testing numerous caffeine supplements on the market, our top recommendation goes to Performance Lab® Stim.
Try Performance Lab Stim 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 Performance Lab and Envato
References
[1] Spriet L. Exercise and Sport Performance with Low Doses of Caffeine. Sports Med. 2014; 44(Suppl 2): 175–184.
[2] Aguilar-Navarro M. Urine Caffeine Concentration in Doping Control Samples from 2004 to 2015. Nutrients. 2019 Feb; 11(2): 286.’
[3] Grgic J. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2018; 15: 11.
[4]  Grgic J. Caffeine Supplementation for Powerlifting Competitions: An Evidence-Based Approach. Journal of Human Kinetics. 68. 10.2478/hukin-2019-0054.
[5] Graham T. Metabolic, Catecholamine, and Exercise Performance Responses to Various Doses of Caffeine. J Appl Physiol (1985). 1995 Mar;78(3):867-74.
[6] Harvard Medical School. Small, Frequent Doses Of Caffeine Best Strategy For Staying Awake, According To New Study. May 12, 2004
[7] Wildman R. Boost Your Workout with Caffeine. Nutrition; Supplementation. Oct 29 2018.
[8] Ulvik A. Coffee Consumption and Circulating B-vitamins in Healthy Middle-Aged Men and Women. Clin Chem. 2008 Sep;54(9):1489-96.
[9] Owen G. The Combined Effects of L-theanine and Caffeine on Cognitive Performance and Mood. Nutr Neurosci. 2008 Aug;11(4):193-8.

Cellucor COR-Performance Creatine Review For Increased Strength

Cellucor COR-Performance Creatine Review For Increased Strength

Work to increase strength and lean muscle mass with this micronized creatine.
Product Overview
The value of creatine in your supplementation routine can’t be overstated. For those of us seeking massive gains, what a good creatine supplement can do is work to increase strength and size, among other benefits, to give us that edge we want most for our training and performance. But with a market so saturated with supplements, it can be hard to tell which ones we actually should care about. Cellucor COR-Performance Creatine is a fantastic creatine product designed to increase strength and promote lean muscle mass so we never have to worry about poor performance again.
What a good creatine supplement will do is work to target those strength and size needs of our muscles by increasing blood flow and providing for better pumps throughout our entire workout. But creatine will also improve our metabolism and promote better mental capacity, thus leading to better overall athletic performance as a result of having these pieces fall into place. COR-Performance Creatine is an awesome supplement to help with this and much more as you seek the best for all your gains.

Cellucor COR-Performance Creatine is designed to increase strength, promote lean muscle mass, and improve muscle endurance, peak power, and water solubility for the best results.

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.

COR-Performance Creatine Highlights
COR-Performance Creatine is an amazing creatine supplement designed to increase strength, promote lean muscle mass, and improve muscle endurance, peak power, and water solubility. A well-studied and foundational muscle building ingredient, this can support the rapid production of cellular energy to increase power, endurance, and of course, growth. With 5g of micronized creatine monohydrate, the water solubility is improved because of the micronization process. A great supplement with proven results, COR-Performance Creatine is exactly what you need to see your gains take off today.
Ingredients

Micronized Creatine Monohydrate

Micronized creatine monohydrate supports cellular energy production to promote better muscular power, endurance, and muscle growth. This is done by working to replenish and restore the body’s ATP levels. Through micronization, water solubility is improved so it will dissolve easily and is more readily absorbed. All of this comes into play to promote better training and performance for your overall gains (1,2,3).

Amount Of Creatine
5g

Number Of Servings
72

Serving Size
1 Scoop

Best Way To Take
Take one serving with 8-10 fl. oz. of cold water or your beverage of choice before, during, or after training.

Price, Flavors & Effectiveness
COR-Performance Creatine is that creatine supplement you need most to promote muscle energy, as well as that valuable increase in strength and size for better endurance, power, and growth. With 72 servings per container, 1 scoop of this awesome powder will pump you with 5g of micronized creatine monohydrate for the best results. This product is only available with one option in Unflavored.
Pros

Great creatine product with tons of benefits for real results
The price for the number of servings is hard to match
Mixes well and is a great addition to your supplements routine
From a reputable company in Cellucor

Cons

More flavor options would be nice

Price: $19.99
Featured Cellucor Athlete
Janet Layug

Janet Layug is an IFBB Bikini competitor, fitness model, and sponsored Cellucor athlete who uses their amazing line of supplements to use and promote so we can see serious gains like she does. Since earning her pro card, she has won 4 professional competitions, including Ms. Bikini Olympia, and is the #1 ranked Bikini athlete in the world, with no signs of slowing down. A serious athlete who knows what she wants, Cellucor is always there to help deliver.

Check out our list of the Best Creatine Supplements for more muscle building products!

Overall Value
Cellucor COR-Performance Creatine is that creatine supplement you need most if you are serious about building muscle and taking your performance to the next level. The right creatine supplement has the ability to take your gains to new heights by promoting muscle energy, improving endurance, power, and growth, and putting on lean muscle mass for that desired physique. Cellucor is a great company who knows the needs of athletes and understands what they need to succeed, seeking to produce only the best supplements. What you are really getting is a high-quality creatine supplement with awesome benefits, proven results, and an honest company backing you. Try COR-Performance Creatine today and never settle for anything less again.
Try Cellucor COR-Performance Creatine 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 Cellucor
References

Andre, T.; et al. (2015). “The effects of creatine monohydrate supplementation on creatine transporter activity and creatine metabolism in resistance trained males”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Kreider, R.; et al. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)

Cellucor COR-Performance Whey Protein Powder Review

Cellucor COR-Performance Whey Protein Powder Review

This fast-digesting whey protein is perfect for your muscle building and recovery goals.
Product Overview
Protein is the building block of all muscle, right? Then you shouldn’t settle for a dud of a supplement. If that statement is true, and plenty of scientific journals and experts can back it up, then you need a great protein powder worthy of you taking it. For too long you’ve mindlessly scrolled through product pages online, or even worse, stood dazed in the supplement isle trying to find where to start. Not anymore. Cellucor COR-Performance Whey Protein Powder has everything you need to succeed and see those gains you absolutely want most.
What a good protein powder will do is work to pump you with vital protein for increased muscle growth while also aiding in recovery and muscle repair. The right supplement will be clean and effective with tons of protein, and ideally as little carbs and fat as possible, unless of course you’re bulking. Honest labels and proven ingredients are what you deserve so don’t settle for anything less. Cellucor COR-Performance Whey Protein Powder does this and much more and is an optimal source of protein setting a new standard for protein supplements.

Cellucor COR-Performance Whey Protein Powder is an optimal source of protein for those looking to maintain lean muscle, replenish lost nutrients, and have a great tasting protein powder.

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.

COR-Performance Whey Protein Powder Highlights
Cellucor COR-Performance Whey Protein Powder is an optimal source of protein for those looking to maintain and grow lean muscle, replenish and restore those lost nutrients from working out, and offering a great tasting, guilt-free option. Packed with protein and loaded with digestive enzymes, this is a great low carb-low fat supplement while also being low in calories and sugar. A great protein matrix combines whey isolate and whey concentrate to give you the best protein blend around to maximize gains and your overall health.
Ingredients
COR-Performance Whey Protein Matrix
Whey Isolate: A more filtered form of whey, this is great for those looking for a leaner source of protein as it filters out the excess carbs and fat. For those looking to increase strength and size and enhance recovery while also aiding in weight loss and management, whey isolate is a great option (1,2).
Whey Concentrate: A great protein source for those looking to bulk as this will be high in protein but also contain come carbs and fat. For those looking to maximize weight management and even weight gain, while seeing great recovery and repair, whey concentrate is a good option (3).
Other Ingredients
Natural & Artificial Flavors, Cellulose Gum, Xanthan Gum, Protease, Acesulfame Potassium, Sucralose, Protease A-S, Lactase

Calories
120

Protein
24g

Carbs
3g

Fat
1.5g

Sugar
2g

Flavors
Molten Chocolate, Whipped Vanilla

Number Of Servings
70

Price, Flavors & Effectiveness
Cellucor COR-Performance Whey Protein Powder is a great protein supplement setting the new standard in protein to build and maintain muscle, while enhancing recovery. With 70 servings per container, 2 level scoops of this powder will pump you full of those vital nutrients. Two great flavors in Molten Chocolate and Whipped Vanilla ensure you never grow bored with the taste.
Pros

Optimal source of protein to maintain lean muscle and replenish lost nutrients
Packed with 24g protein and only 120 calories
Fast acting whey and digesting enzymes for better absorption and less discomfort
From a reputable company in Cellucor

Cons

Does contain artificial sweeteners for those looking for an all-natural route
A few more flavor options would be nice

Price: $59.99
Featured Cellucor Athlete
Sadik Hadzovic

Sadik Hadzovic is a bodybuilder and Cellucor athlete using their products to round out his supplementation routine with effective and awesome products. Sadik knows what is required to look and feel his best and using only top tier supplements ensures his gains stay intact. Having competed on big stages, like the Arnold Classic and Mr. Olympia, Sadik seeks to continue to perform at a high level with Cellucor and their amazing line of supplements backing him.

Check out our list of the Best Protein Powders for great muscle building and recovery products!

Wrap Up
Cellucor COR-Performance Whey Protein Powder is that high protein, low carb/fat protein supplement that is setting the new standard in protein. As an optimal source of protein, this protein powder can help maintain lean muscle, replenish those lost nutrients, and indulge your sweet tooth while being guilt-free. Loaded with protein and great benefits, this is the supplement for you. What you are really getting is a high-quality protein powder from a reputable company with great ingredients, benefits, and results. Try Cellucor Whey Protein Powder today and really work to boost training, performance, and your health.
Try Cellucor COR-Performance Whey Protein Powder 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 Cellucor
References

Cooke, M.; et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Pal, S.; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Devries, M.; et al. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)

Best Caffeine Pills For Runners & Clean Energy 2021

Best Caffeine Pills For Runners & Clean Energy 2021

Are these caffeine pills good for runners?
As far as natural stimulants are concerned, caffeine is undoubtedly one of the greatest and most effective there is. But considering that it can enhance your life in more ways than one, this shouldn’t come as a surprise. Here are just some benefits you’re likely to enjoy when you use caffeine sparingly:

Improved cognitive performance
Increased energy and alertness
Boosted athletic performance

We’re sure you’ll agree that all the above sounds great, but what happens if you use caffeine incorrectly?
Well, a notable side effect of caffeine is that you may experience jitters if you consume caffeine in high dosages. Energy crashes are another issue associated with an excess amount of caffeine, which we’re certain you’ll want to avoid as a runner. Thankfully, it’s easy to keep things in check by paying close attention to your overall caffeine intake. And yes, that means you’ll probably need to cut down on the amount of energy drinks, coffee, and tea you’re drinking!
So, if you’re a runner looking for the ideal caffeine supplement, you’ve come to the right place. In the following guide, we’ll look closer at the benefits of caffeine for runners, how much is safe to consume per day, and much more.
So, without any further ado, here’s everything you need to know about the…
Best Caffeine Pills for Running: Performance Lab Stim

Performance Lab Stim is ultramodern stimulation for precision and performance to help restore caffeine-depleted brain chemicals for clean energy.

Is Caffeine Good For Runners?
Everyone experiences those days where you just don’t feel like exercising, or perhaps you need a bit of a morning pick me up when you wake up feeling tired. Either way, caffeine can provide you with the boost of energy you need to perform at your best. So long as you don’t consume too much per serving, that is.
So, before you consume every source of caffeine under the sun, you need to realize that consuming too much could adversely affect your health and your athletic performance. As a rule of thumb, we’d recommend an absolute maximum of 200 mg caffeine per serving – the equivalent to around two average cups of coffee. If you limit your caffeine intake, you can avoid the common side effects that it can cause when consumed excessively and can also prevent yourself from building up a tolerance to caffeine.
Read on for some frequently asked questions about caffeine pills.

Do Caffeine Pills Actually Work?
Regarding this question, the short answer would be yes, absolutely. When you use them in the right way, caffeine pills can help considerably regarding energy and alertness. And thanks to their affordability and accessibility, caffeine pills have long been a popular choice for those looking for a quick, convenient boost without having to consume a caffeinated beverage.
However, one thing to remember is that you should proceed with caution when using caffeine pills. This is because some products on the market contain mega doses which might do more harm than good. Thankfully, limiting your intake to a maximum of 400 mg per day and opting for caffeine pills with a lower dosage per serving can deliver excellent results for runners and non-runners alike.
Do Caffeine Pills Help You Lose Weight?
Caffeine is an ingredient commonly found in fat burners, pre workout supplements, and, of course, caffeine pills. But if you’re looking to shed a few lbs. by running, you might just be wondering if caffeine pills can help you with your weight loss efforts. If so, research has shown that high caffeine consumers reduced weight, fat mass and waist circumference more than those with a low caffeine intake [1]. Thanks to these benefits of caffeine, you’ll likely eat less and probably won’t feel tempted to snack excessively throughout the day.

Are Caffeine Pills Safe For Runners To Take?
In general, caffeine pills are fine for runners to take as they can have a positive effect on your athletic and nootropic performance more often than not. Many runners across the globe use caffeine pills regularly since they’re a convenient way to give yourself a boost while also being perfect for those who don’t like to drink coffee or tea. However, if the caffeine pills you’re interested in buying contain a large dosage of over 200 mg per serving, it’s probably worth steering clear as it’s likely that you’ll experience jitters or energy crashes at some point. Especially if you have a low tolerance, the amount of caffeine per serving is something that you should pay close attention to.
Another important consideration is which ingredients are in the caffeine pills you’re looking at buying. If you’re not sure where to start, continue reading as that’s exactly what we’ll look into in the next section.
Best Caffeine Pills Ingredients
Now that we’ve looked at the benefits of caffeine pills for runners, another important consideration is the accompanying ingredients you should look out for.
As it happens, that’s exactly what this section is all about.
L-Theanine
An amino acid that’s naturally found in green tea, L-Theanine is an ingredient capable of heightening the performance-enhancing effects of caffeine. So, if you feel that your energy could do with a boost, this is most definitely an ingredient you should look out for.
Best of all, research shows that the combination of Caffeine and L-Theanine leads to enhanced cognitive performance, improved alertness, as well as the ability to focus better. [2].
B-Complex Vitamins
When consuming caffeine, a depletion of B-vitamins is likely to occur, most notably Folate, B6, Riboflavin, and B12. [3] It’s especially important to keep your levels topped-up with B-Vitamins as the most important vitamins for energy metabolism. Because of this, it’s important for your chosen caffeine pills to include B-complex vitamins so they can be restored once caffeine has taken them away.
The best caffeine supplements on the market will include the above vitamins among its ingredients, which leads to a healthier stimulation experience on the whole.
L-Tyrosine
A common side effect among caffeine consumers is the inevitable crash that comes when you take in too much in one serving. Luckily, this precursor amino acid can help significantly to achieve sustained attention and mood once the effects of caffeine have worn off. Research also shows that in supplement form, L-Tyrosine can support stress-depleted neurotransmitters. [4]
Therefore, it’s clear that L-Tyrosine is a useful caffeine supplement ingredient, particularly for those adversely affected by an excess caffeine intake.

How To Choose Good Caffeine Pills
If you’re searching for natural caffeine pills that will provide you with a boost of energy when you need it the most, you’ve got plenty to choose from on the market. The problem is that caffeine capsules aren’t created equal – something you should always remember before hitting that buy button. Luckily, you can narrow down your choice of which caffeine tablets to buy by taking certain factors into account.
Read on as we take a closer look at how to choose the best caffeine pills to leave you feeling energized and ready to take on your next run.
Caffeine Content
Considering that an average cup of coffee contains around 80-100 mg of caffeine, the caffeine pills you choose shouldn’t have much more than this per serving if you’re looking to avoid common side effects. Research suggests that healthy adults (aged 19 or above), can safely consume up to 400 mg of caffeine per day [5]. If you’re able to stay within this limit, then it can most definitely have a positive effect on your running performance over time.
Other Ingredients In The Supplement
Caffeine itself is an excellent ingredient for boosting your performance while running. But when it’s combined with certain other ingredients, you can take things to a whole new level. L-Theanine is a great example, with this amino acid known to boost the performance enhancing benefits of caffeine, as covered in the previous section. Many people also don’t know that caffeine depletes B-Vitamins; and caffeine consumption leads to a loss of minerals and vitamins through frequent urination. However, some caffeine pills contain synthetic ingredients or additives that could put your health at risk.
Because of this, it’s always worth scrutinizing the ingredients label and only opting for caffeine supplements containing science-backed ingredients, such as the ones we looked at earlier in the article.

Effectiveness & Taste
When buying caffeine pills, it’s important that you take the product’s effectiveness into account. That way, you can ensure that the product you choose delivers on its promises. A lot of this comes down to how much caffeine there is in each serving, as well as which ingredients it uses. We’re certain the last thing you’ll want to do is waste your hard-earned cash, so be sure to do your research before buying.
Regarding taste, this usually isn’t much of a deciding factor when purchasing caffeine pills. But if you’re not a fan of caffeinated beverages such as energy drinks or coffee, caffeine pills are a fantastic option.
How You’ll Use Them
One of the best things about caffeine pills is that they’re incredibly convenient. No longer will you need to get in line at your local coffee house to get your fix before you head out for a run!
However, you should always use caffeine pills carefully, as an overreliance on caffeine could lead to potential health issues further down the line including insomnia, elevated blood pressure, and nervousness. Besides that, there’s also the fact that you could end up building a tolerance to caffeine if you consume it excessively. Thankfully, you’re able to avoid unwanted side effects by limiting the amount of caffeine you consume. By taking such an approach, you’ll be able to fuel your runs effectively and can focus on other tasks you need to complete throughout the day.
Your Tolerance Of Caffeine
Since everyone responds differently to caffeine, it’s always best to err on the side of caution when using this natural stimulant. To do just that, you should stick to caffeine pills with a lower amount of caffeine per serving. Then if you feel you need an extra boost, you can always take another pill or combine it with another suitable supplement.
Best Caffeine Pills of 2021
So, we’ve covered the benefits of caffeine for runners and how to choose the best caffeine pills. Now, you’re probably looking for a recommendation for the best option on the market, right? If that’s the case, then you needn’t look any further, as that’s exactly what we’re about to cover.
Performance Lab Stim

A smart, clean alternative to excessively dosed, poor-quality energy drinks and pills on the market, Performance Lab® Stim takes all the best caffeine pill ingredients and combines them into one quality formula comprising the following ingredients:

Natural Caffeine, 50 mg
Suntheanine® L-Theanine, 100 mg
Ajipure® L-Tyrosine, 250 mg
NutriGenesis® Caffeine Balance B-complex

Allowing for enhanced nootropic and athletic performance, Stim ensures that you’ll be able to perform at your best during your runs with fewer side effects than alternatives on the market. 50 mg of caffeine in each serving of Stim ensures that you’ll get better stimulatory benefits as opposed to other caffeine pills which provide crazy doses of up to 300 mg per serving. Best of all, Stim offers the cleanest caffeine delivery in the world, with all ingredients contained within the 100% natural, prebiotic-infused, and vegan-friendly NutriCaps®.

Caffeine & L-Theanine – The Perfect Combo
In terms of caffeine supplement ingredients, it’s clear that L-Theanine is right up there with the most important in 2020 and beyond. This is because when it’s combined with caffeine, these two ingredients promote a super stimulation state vital for optimal performance while running. What makes Stim even better is that it uses the most researched-backed form of L-Theanine – Suntheanine®. And thanks to the included 100 mg dosage, you’re able to enjoy as much L-Theanine as what you’ll find in over 10 cups of brewed green tea.
Does Stim Stack Well With Any Other Supplements?
Regarding natural performance enhancing supplements for running, Stim can undoubtedly make an enormous difference. But if you’re looking to go a step further, it’s possible to stack this supplement with others without experiencing the negative side effects caused by an excessive dose of caffeine.
Performance Lab Energy

Performance Lab Energy is what you need to supercharge daily performance with stim-free vitality to boost exercise intensity with no jitters or crashes.

Free from stimulants, Energy goes a long way in boosting your mental vitality and exercise intensity. Even better, it does just that without a megadose of caffeine known to cause jitters, energy crashes, and more.
Conclusion
When it comes to using caffeine pills for running, it’s safe to say that they can benefit you greatly so long as you use them correctly. Not only will they provide you with a much-needed energy boost, they’ll also increase your alertness, and can even help you lose weight in the long run. But always remember to choose your caffeine pills wisely – opting for a product with a reasonable dosage per serving. If you’re able to do just that, you’ll likely avoid side effects such as jitters or energy crashes – issues that you needn’t worry about when using supplements such as Performance Lab Stim.
Try Performance Lab Stim 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 Performance Lab
References:

https://www.ncbi.nlm.nih.gov/16076989/
https://www.ncbi.nlm.nih.gov/21040626/
https://www.ncbi.nlm.nih.gov/books/NBK27988/
https://www.ncbi.nlm.nih.gov/pubmed/18606630
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445139/

Best Fat Burner For Intermittent Fasting & Fat Burning

Best Fat Burner For Intermittent Fasting & Fat Burning

For those into intermittent fasting, this is the best fat burner to see gains.
Maybe it’s because you’ve found yourself with more time on your hands to cook, or you’re no longer up and out the door at 6 AM. Maybe you haven’t been able to go to the gym as usual, or you’re just ready to kick off a new, healthier lifestyle.
Whatever your case, you’ve come here with intermittent fasting in mind.
Completely revamping your diet takes courage, discipline, and preparation. We all come into it with a certain expectation or end goal. Inevitably, that means you’ll experience both frustration and jubilation along the way. If your goal is fat loss, intermittent fasting is a huge first step. It can control insulin levels, regulate your body’s natural cycles, reduce unnecessary snacking, and, in the end, restrict caloric intake.
But that’s just one piece of the puzzle. You probably understand that what you eat, not just when you eat it matters too. And that brings us to fat burners.
If you want the quick answer, then go straight to our #1 Fat Burner For Intermittent Fasting…
Burn Lab Pro

Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.

As an oft-touted supplement for instant results, do they really work? Could/should you take the best fat burner for intermittent fasting?
That depends. Combined with a well-adjusted diet, fat-burners accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy. The best ones even go the extra mile to protect against muscle breakdown.
The right fat burner can:

Accelerate metabolism
Increase mobilization of stored body fat (to be used as energy)
Fight against hunger and cravings
Reduce muscle breakdown
Improve lean body mass
Keep you healthy overall

Unfortunately, the wrong fat burner is loaded with stimulants such as caffeine, substandard ingredients, and flat out lies. Buyer beware of anything that guarantees completely unrealistic results. While, on the surface, these fat burners might sound good and make you feel like they’re working, they’re not necessarily effective at the cellular level. Sometimes, they can even make matters worse.
So, what should you look for?
Well, here’s the hard truth. There is no magic pill.
You’re going to have to work for it – and that means combining daily exercise with a healthy dose of lean proteins, lots of fiber, good fats, and fruits and vegetables. 8 hours of sleep. Lots of water, especially during a fast. You know the drill. A good fat burner simply accelerates those efforts, making your life a little easier. It’s like hopping on a bike vs running somewhere. You still have to pedal, but you’ll get there faster than if you just ran.
With that being said, how do you pick through the weeds to find one that works during intermittent fasting? Fortunately, we did the hard work for you. 
In this article, we’ll take a look at the science behind both fat burners and intermittent fasting, and how combining the two could work for you, including:

A brief overview of intermittent fasting
The science behind combining fat burners and intermittent fasting
Which ingredients to look for
….AND ultimately, our pick for the best fat burner for intermittent fasting

A Short Overview Of Intermittent Fasting
What’s the point of intermittent fasting?
Everything in our body runs on some sort of rhythm, including our sleep/wake cycles [1], thermoregulation, hormones, and more. If you think about it, even without intermittent fasting, your digestion does as well. That’s how breakfast got its name – you’re not eating for hours while you sleep.
However, how often do you sleep in on weekends, or go to bed later than you planned, finishing up work? Even if our sleeping hours remain the same, sometimes we skip breakfast or eat a big lunch and miss dinner. Eating affects all of our activity, energy levels, hormonal responses, and sleep included. By restricting our feeding to a specific window, we gain better control of our function. Optimal function leads to optimal results.
To be honest, most people are already intermittently fasting, even without trying. Eight hours of not eating? If you’re getting even close to enough sleep, you’re likely already fasting at night. Hence the term break-fast. By simply extending that fast, you’ll not only spend fewer hours eating but add more hours of activity to counterbalance it. The simple awareness of when and what you’re eating compared to your activity is enough to make a difference at the start.
How it works
As mentioned briefly, diligence and an eating schedule prevent snacking or unintentional overeating. The main takeaway from intermittent fasting is as simple as any other diet – caloric restriction.
Even a slight calorie reduction, over the long-term, will yield results. But, since “eat less, move more” isn’t enough for most people, we’ll introduce another smaller, yet still significant, benefit of IF.
Even if you were to eat the same amount of calories (just shrunk to a certain window), IF hacks your hormonal response. This patterned eating works along with existing cyclical patterns, such as insulin, ghrelin, and leptin release. It also affects cortisol and other endocrine regulators. Normally, when you eat something, your insulin spikes in an attempt to move sugars from the bloodstream into the cells. However, when we’re not immediately working out (and our glycogen stores are full), that spike in blood sugar is useless for energy. So we’re left with a ton of elevated insulin with no job to do.
Eventually, your cells start resisting insulin, as it’s basically the hormonal version of crying wolf. Insulin resistance is associated with obesity, heart disease, and diabetes. Science has shown that intermittent fasting [2] raises insulin sensitivity to stave off weight gain and other more serious conditions.
To make matters worse, you can also become leptin resistant. Leptin, a hormone secreted from adipose tissue and other areas, actually decreases hunger. Yay! Good sign if you’re concerned with fat loss, right? Well, the problem is the more fat you have, the more leptin you make. And, much like the insulin case above, with too much overeating, especially of processed foods and fructose [3], your brain just ignores it. On the contrary, lean body mass helps you burn calories without leptin resistance, but we’ll get to that a bit later.
Leptin’s counterpart, ghrelin, increases hunger. As the two represent opposite ends of the scale, you need a healthy dose of both for balance. They should be released, do their job  (signal “eat now” when you’re low on energy or “stop eating” when you’ve had enough), and that’s the end of it.
Now, it’s worth mentioning that this is a vastly oversimplified explanation [4] of a small piece of the endocrine system. Which brings me back to the point – the main benefit of intermittent fasting is that it helps you eat less. And, instead of wasting away muscle like you were on a deserted island, there are a few tricks to get that lean look you’re looking for. One of them obviously, is weightlifting and bodybuilding. Another is proper macronutrient balance.
And finally, there are fat burners.

The Science Behind Fat Burners & Intermittent Fasting
Fat burners (the ones that work, at least) mobilize fat from adipose tissue to metabolize for energy. Supplement companies design fat burners with ingredients to trigger certain enzymes and hormones. For example, the enzyme adenylate cyclase increases the concentration of cAMP, a compound that regulates metabolism and activates downstream fat breakdown. Good fat burners include natural compounds that turn on these keys to weight loss.
But before we get into the science behind combining a fat burner and intermittent fasting with exercise, let’s get one thing out of the way…
…The myth that a specific diet burns more fat than anything else.
This may be hard to hear, given that we’re talking intermittent fasting. Yes, intermittent fasting can help immensely with cravings control, lowering caloric intake, timing nutrients around activity (and therefore postprandial hormonal response), and more.
Yet no diet actually burns fat. By definition, eating adds nutrients and calories to your body. How you control that intake relative to your activity and overall health makes the real difference. Often when utilizing intermittent fasting, you have to literally fight through signals of “I’m actually starving” for long periods of time, somehow function at work and as a family member, and keep it that way. It can work for those who are willing and able, but it’s absolutely not necessary for fat loss.
Remember back above?
Your body is already burning fats during regular existence. The real trick is limiting intake. Sure, you might be able to extend the threshold of exercise during which you burn fat. But you could also just eat clean, control portions, build some muscle, and actually enjoy food every once in a while.
Fancy names like “intermittent fasting” confuse people into thinking it’s a magical fat burning solution. While it can shift the energy source toward actual utilization, it can also limit muscle growth at the start. It works for some, and it doesn’t for others. It’s all about working with your lifestyle instead of battling against it. And that’s where a fat burner can help.

Taking Fat Burners While Intermittent Fasting
For intermittent fasters, one of the most important roles of a fat burner isn’t even torching fat. It’s muscle preservation. Molecules like beta-hydroxy-beta-methylbutyrate work to prevent the aforementioned protein breakdown during fasted training. Beta-oxidation [5], a big step in fat metabolism, occurs within the mitochondria. As muscle cells are chock full of mitochondria, it’s pretty important to keep your muscle tissue in order to lose fat. Not to mention that most of us want to be toned as well as lean.
When the powers combine – fasted training
If you haven’t caught on by now, a good combination of Intermittent fasting, sleep, and regular exercise is your best bet. But once you have all of those ducks in a row, if you want to maximize fat loss/lean body mass, there’s fasted training.
Again, this goes back to our friend insulin. When fasted, insulin levels are low and so is blood sugar. That means your body will go hunting for fuel, often in the form of fat. Training at the end of your fast both helps your body use fat for energy during a workout and refeeds your hungry muscles immediately afterward. In an absence of elevated blood sugar, you’ll dig into other resources to generate ATP. Then, after you get a great workout, it’s time for a meal. Eating elevates blood sugar and spikes insulin, moving the much-needed nutrients directly to your tired muscles. That way you’re not only restricting calories, but you’re building muscle while burning fat as well.
In summary, experts recommend training on an empty stomach for two primary reasons:

For one, most people don’t feel great working out just after eating, BUT…
It’s a hormonal hack that allows you to burn fat. Since there’s not any food in your bloodstream, the body goes looking into the fat stores for energy. You need lots of energy for a tough training session, so that’s where the fat-burning effect arises.

Unfortunately, there’s another source of energy during a perceived metabolic emergency – muscle tissue [6]. Yes, you can generate blood sugar from protein in a process called gluconeogenesis. Through catabolizing existing proteins within muscle, you can recreate usable glucose to feed your mitochondria.
Yet most of us would like to keep our muscles, thank you, and a good fat burner can help.

Benefit Of Fat Burners
1. They Help Preserve Muscle
We’ve already been over the benefits and drawbacks of training in a fasted state. Yet supplemental fat burners can work against the enzymes that catabolize muscle so that you can focus on the benefits part.
Research confirms that taking HMB, an ingredient in some fat burners, before a workout decreases muscle cell damage.
As a leucine metabolite, it’s a big trigger for muscle protein synthesis. However, even if you haven’t just eaten a bunch of leucine-rich foods, taking HMB combats muscle degradation, leaving you free to train hard on an empty stomach. Then, when it’s time to eat again, you can pack on the physique.
2. They Mobilize Fat
Ideally, a good fat burner stimulates lipase, a protein that helps us absorb fats.
As the “essential worker” in fat transportation, it catalyzes the breakdown of triglycerides, AKA the building blocks of body fat.
Ingredients such as capsaicinoids release adrenal hormones, shown to promote fat mobilization and oxidation for energy. You could also achieve this result from synthetic stimulants, but those come with a whole host of side effects.
3. They Make Eating A Workout
There’s one more target of fat burner supplements that we haven’t mentioned – thermogenesis.
As the name would suggest, thermogenesis involves creating heat. That heat has to come from somewhere, and why not your fat?
Studies have shown that thermogenesis [7] is associated with weight loss.
Thermogenesis becomes even more important in cases of intermittent fasting. That’s because food has its own thermic effect [8].
It takes energy to digest food and distribute nutrients across the body. During a fast, we miss that signal altogether. That’s why a fat burner can make a difference.

Top Fat Burning Supplements During Intermittent Fasting
One charred hot red chili burning fire isolated on black glass. Now that you understand how they work, which supplements should you look for in a fat burner? Here’s a list of research-backed ingredients to help you avoid snake oil.

HMB (ß-Hydroxy ß-Methylbutyrate)

When the branched-chain amino acid leucine is broken down for use within the body, part of it becomes HMB. BCAA’s like leucine are found in dairy products, eggs, poultry, meat, and fish. HMB is also present in other foods, such as avocado, grapefruit, and cauliflower. Unfortunately, whether a byproduct or food ingredient, it’s not enough to cause any noticeable, immediate effects.
However, when researchers started investigating larger quantities of HMB directly, things got interesting. They found that HMB in larger doses can itself exercise recovery, muscle mass retention, muscle strength, and more. By skipping the leucine phase and extracting HMB, supplement companies and consumers alike were able to capitalize on one of the more potent compounds.

Cayenne pepper

More than just a spice, cayenne pepper is a superfood. Featuring compounds called capsaicinoids, cayenne pepper is a powerful biological stimulant. By working its magic, cayenne pepper consumption can put you in a negative caloric balance.
Research shows that capsaicin intake stifles appetite and reduces intake. It also helps mobilize lipids by activating hormone-sensitive lipase [9], an enzyme that breaks down fat. Finally, in one of its most well-known benefits, it enhances thermogenesis, or the production of heat within the body. A calorie is a measure of heat, so the more heat you use, the more calories you lose.
Overall, adding cayenne pepper (and all of the capsaicinoids within) to your diet helps increase energy expenditure and reduce caloric intake.

Hailing from black pepper, piperine adds its own little kick. It, too, increases metabolism through thermogenesis, without triggering insulin secretion and breaking your fast. But what’s even cooler about piperine is its bioenhancement qualities [10]. Essentially, adding piperine to other supplements and foods helps your body to absorb them. Rather than literally tossing half of your fat burner down the toilet, piperine makes sure it gets into your body where it belongs

Another natural ingredient, forskolin [11] comes to the supplement shelves from an herb called Coleus forskohlii. If you’ve never heard of it, you’re not alone. Its popularity has just started to rise in the West, but it’s been used in ayurvedic medicine for centuries to lower blood pressure.
However, another one of its benefits is activating adenylate cyclase, an enzyme that mediates metabolic reactions. It gives the green light to stimulate cyclic AMP and lipolysis. For best results, combine forskolin with other fat-burning agents, as well as regular exercise and a controlled diet.
…And you’ve already got that diet part down, thanks to intermittent fasting.
Our #1 Fat Burner During An Intermittent Fasting Diet

Here’s the thing – just by reading this article, by showing interest in intermittent fasting, and by making it to the bottom of this page, it shows you’re invested. You could have fallen prey to any random, synthetic fat burner on the internet, but you didn’t. Instead, you invested in taking something that’s effective, healthy, and targeted. You value things that combine high-quality ingredients with a proven track record. Why would you scrape the bottom of the barrel when you could have the best?
Without further ado, we recommend…
Burn Lab Pro

Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.

The company rules the supplement game as far as purity, quality, and safety go.
They third-party test their supplements within a lab to ensure you only get what’s on the label, and nothing more.
More importantly, their individual ingredients are all-natural, free of synthetics or additives, and come in plant-based capsules.

It’s also more potent than most. Performance Lab Burn contains 1000mg of HMB, which has been tested to be the minimally effective dose for fighting muscle breakdown.
Look for a supplement that offers HMB as a free acid (some companies attach a calcium salt). Studies show that our bodies absorb the free acid version better, and quicker results follow. And most importantly, understand why you’re taking it. It’ll definitely limit protein breakdown, but that’s only one piece of the puzzle.
HMB might be able to help, but it won’t reach your goals on its own. Fat burning supplements can feature a supporting cast of ingredients, more catalysts to speed up your own hard work.
In theirs, Burn Lab Pro includes black pepper AND cayenne pepper to maximize uptake of capsaicinoids and piperine. The full list of ingredients in their fat burner is as follows:

1500 mg of ß-Hydroxy ß-Methylbutyrate
3.75 mg Black Pepper Extract, standardized for at least 95% piperine
75 mg of Cayenne Pepper Extract, with a minimum of 2% capsaicinoids
90mcg of Chromium
375 mg of Coleus Forskohlii, at least 10% forskolin

These ingredients can definitely help you lose weight during intermittent fasting on their own. Just scroll back up to get a reminder. But by combining them, Burn Lab Pro becomes four times as powerful, without having to add any harmful synthetics.
PLUS – they include chromium, a natural mineral found in foods such as broccoli, whole grains, poultry, milk, and more.
Research shows that chromium enhances insulin for a healthy metabolism, thus staving off insulin resistance. As such, it can also reduce appetite and promote a lean body composition. While it isn’t a huge factor on its own (read: you don’t need to go out now and stock up on chromium pills), it makes a difference as part of a powerful stack.
Final Thoughts
Intermittent fasting can be hard, especially at the start. But a little fat burner supplement can go a long way to make sure your efforts aren’t in vain. Remember – a disciplined diet and hard work in the gym are the foundation, but a fat burner is the cherry on top. A fat burner with HMB and thermogenic ingredients can work well with intermittent fasting and regular exercise.
Overall, fat burners can be effective… if you choose the right one. Beware the gimmicks and false promises. Choose natural ingredients that will enhance your body’s natural ability to breakdown fat. And continue to train! Again, nothing works unless you do.
Try Burn Lab Pro 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 Burn Lab Pro and Envato
References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3375033/
[2] https://professional.diabetes.org/abstract/intermittent-fasting-increases-peripheral-not-hepatic-insulin-sensitivity
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584858/?tool=pmcentrez
[4] https://pubmed.ncbi.nlm.nih.gov/12727973/
[5] https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/beta-oxidation
[6] https://pubmed.ncbi.nlm.nih.gov/7380688/
[7] https://pubmed.ncbi.nlm.nih.gov/16652130/
[8] https://pubmed.ncbi.nlm.nih.gov/8561055/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414451/
[10] https://pubmed.ncbi.nlm.nih.gov/30817985/
[11] https://pubmed.ncbi.nlm.nih.gov/17345261/

Best BCAA For Bodybuilding Health & Performance Goals

Best BCAA For Bodybuilding Health & Performance Goals

Maximize your muscle gains and minimize muscle breakdown with an all-natural BCAA stack.
Protein, creatine, and N.O. boosters—these are the big-name workout supplements preferred by bodybuilding newcomers and veterans alike, and they have remained a staple of bodybuilding supplementation for decades now as the best pre-workout, intra workout, or post workout enhancers.
However, one class of supplements that distinguishes the professionals from the amateurs: Branched-Chain Amino Acids (BCAAs).
Generally, amino acids are micronutrients required to build protein, which, in turn, helps build muscle tissue (1). Specifically, branched-chain amino acids are comprised of three essential amino acids (leucine, isoleucine, and valine) that are particularly conducive to muscle growth, development, and repair. Leucine, isoleucine, and valine are the secret weapons to seeing big gains come to life from a great supplement.
Taken during (intra) exercise or post-workout, a BCAA supplement can significantly boost both acute performance and long-term anabolic growth as well as muscle protein synthesis leading to fat loss.
Unlike standard protein powder supplements, branched-chain amino acids (BCAAs) rapidly digest and absorb into muscle tissue, offering acute “intra-workout” performance benefits in the here-and-now—as well as the now-and-later.
Briefly, the reasons to take a BCAA supplement include boosting:

Muscle Growth and Recovery
Strength and Endurance
Insulin-Activated Amino Uptake
Immune Defenses Against Gym Pathogens
Protection Against Muscle Breakdown and Soreness

Below, we will get into greater detail on the performance advantages and health benefits of taking branched-chain amino acids as an intra workout or post workout supplement. But before we do, let’s read a full analysis on the Performance Lab® SPORT BCAA, the Best BCAA Supplement for bodybuilding.

Best BCAA For Bodybuilding: Performance Lab SPORT BCAA

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.

Performance Lab® BCAA is an ultramodern BCAA stack delivered in unique, clean, green NutriCaps® capsules for rapid delivery and absorption in exercising muscle tissue. Whereas many standard BCAA supplements fail to efficiently absorb—and often come in improper ratio forms— Performance Lab® BCAA’s Ajipure® and NutriGenesis® amino acids are optimized for enhanced potency and bioavailability in a great supplement.
Performance Lab® BCAA works by:

Accelerating muscle growth and slowing down muscle catabolism (breakdown) for maximum anabolic muscle capacity and muscle protein synthesis.
Energizing athletic endurance by inhibiting fatigue-inducing brain chemicals during exercise for increased training duration.
Combating muscle soreness and fatigue by reloading exercising muscle tissue with anabolic amino acids for quicker, healthier recovery.
Bolstering healthy immune defenses against heightened athletic exertion and gym-related pathogens.

Taken post-workout or intra-workout (during exercise), Performance Lab® BCAA acutely nourishes and protects muscle tissue, reorienting your muscle metabolism towards growth rather than breakdown.
Try Performance Lab SPORT BCAA Here
Performance Lab® BCAA Formula Analysis

Branched-Chain Amino Acids (BCAA) 2:2:1 Ratio of:
L-Leucine+ (Ajipure® and NutriGenesis®),1500 mg
L-Isoleucine+ (Ajipure® and NutriGenesis®),750 mg
L-Valine+ (Ajipure® and NutriGenesis®),750 mg

Performance Lab® BCAA supplies a muscle-optimized 2:1:1 ratio of L-leucine, L-isoleucine, and L-valine as easy-to-absorb Ajipure® and bio-enhanced NutriGenesis® amino acids.
Two mistakes many BCAA supplements make: 1. They often supply low-grade BCAA forms that fail to fully and efficiently absorb, and 2. They supply their BCAAs at skewed ratios unbacked by clinical research.
Muscle tissue is naturally comprised of a 2:1:1 ratio of L-leucine, L-isoleucine, and L-valine; however, because L-leucine is the most anabolic of the BCAAs, many supplements overdo it by rationing their formulas at 4:1:1 and even 10:1:1 composites in favor of L-leucine.
Instead, designed for rapid delivery and performance for an intra workout or post workout boost, Performance Lab® BCAA supplies a research-backed 2:1:1 ratio of L-leucine, L-isoleucine, and L-valine in a blend of two advanced ingredient forms:

Ajipure®: manufactured by Ajinomoto, a world leader in amino acid supplementation, Ajipure® offers pure, bioavailable BCAAs made from non-GMO, gluten-free vegetable carbs using patented Ferment-A-Pure technology.
NutriGenesis®: nature-identical BCAAs complexed with natural cofactors, such as probiotics, fibers, enzymes, and antioxidants, that promote nutrient absorption for optimal BCAA bioavailability.

As a mix of pure BCAAs and a lab-grown BCAAs complex, Performance Lab® BCAA’s Ajipure® + NutriGenesis® combo has set the new high standard of clean, yet powerful BCAA muscle enhancement.
Uniquely, Performance Lab® BCAA comes in capsule delivery form instead of powder, encapsulating its formula in clean, additive-free NutriCaps®, a patented, prebiotic-infused capsule constructed out of fermented tapioca (pullulan). The use of artificial additives is another mistake many BCAA supplements make, considering how synthetics can disrupt gut health and nutrient absorption.
Inside and out, Performance Lab® BCAA supplement is a potent, powerful, plant-based muscle booster formula optimized for maximum bodybuilding strength, development, and performance.

Shop Performance Lab SPORT BCAA Here
Stack With Performance Lab SPORT Maintain & Performance Lab SPORT Post
Performance Lab SPORT Maintain

Performance Lab Maintain contains three great ingredients and an ultramodern design to tackle all of your bulking needs. Easy to swallow capsules allow for better digestion so these nutrients hit you much faster.

This supplement from Performance Lab can restore depleted muscles on your rest day with 12 hours of steady anabolic nourishment. It can reload your muscles with key sport nutrients, provides extended-relief muscle growth support, and promotes strength, power, focus, and endurance. With three ingredients, creatine monohydrate being the biggest, this has the power to upgrade your rest day to new heights. The ultramodern design and easy to swallow capsules are great for digestion and bulking and comes from the best in sports nutrition technology on the market.
Shop Performance Lab SPORT Maintain Here
Performance Lab SPORT Post

Code GENIRON10 For 10% Off

Transparent Labs CoreSeries Post is a great supplement to optimize recovery and muscle repair with 6 great ingredients. Paired well with any protein supplement, this can ensure big gains are met.

Post is the world’s cleanest and smartest muscle-restoring post-workout supplement designed to meet all of your recovery and muscle-building needs. While working out causes damage to your muscles and inflammation, this can limit growth. SPORT Post works to counter these effects by pumping your body full of those depleted nutrients in efforts to optimize muscle growth and repair. For recovery, it works to give you faster support so you come back stronger to take on the next session.
Shop Performance Lab SPORT Post Here
To learn more about why you should take a BCAA supplement, the bodybuilding benefits of taking BCAAs, and other frequently asked questions about BCAA supplementation, keep reading our guide on the Best BCAA for Bodybuilding.
The Beginner’s Guide On Branched-Chain Amino Acids (BCAAs) For Bodybuilders
Though we almost exclusively discuss them in the context of exercise and endurance enhancement, branched-chain amino acids (BCAAs) are fundamentally important to your metabolic and muscular health, whether you exercise or not (2).
To illustrate the importance of BCAAs, here are a few figures to chew over:[4]

BCAAs account for 35-40% of the dietary essential amino acids (EAA), meaning the aminos consumed via diet, in body protein.
BCAAs comprise 14-18% of the total aminos in muscle protein.
Roughly 40% of body weight is comprised of muscle mass.

Given the predominance of muscle mass in total weight, as well as how much of muscle mass is comprised of BCAAs, the total amount of BCAAs in the body is not an insignificant amount. Because they’re essential amino acids, BCAAs must be consumed to maintain sufficient, healthy levels. It’s for this reason that BCAA supplementation is not only key to sustaining athletic growth but to help with metabolic health as well.
However, to better understand the role of BCAA supplements, it’s perhaps important to note here the differences between protein, amino acids, and branched-chain amino acids:

Protein: composed of amino acids, protein is a macronutrient required to build and develop muscle mass, as well as enzymes and other body tissues (3).
Amino Acids: the micronutrient substructures of protein that not only help compose various protein structures but also possess their own vital bioactivities.
Branched-Chain Amino Acids: a distinct class of amino acids that specialize in the synthesis of protein and the production of insulin.

Okay, But What Exactly Are BCAAs?
Altogether, your body requires 20 different amino acids to grow, develop, and function properly. Of those 20 amino acids, only 9 are classified as essential, meaning that you have to acquire them through your diet. And of those 9 essential amino acids, only 3 are classified as Branched-Chain Amino Acids (BCAAs), a subset of essential amino acids identified by having unique protein-synthesizing properties.
Branched-chain amino acids (BCAAs) are comprised of three amino acids—L-leucine, L-isoleucine, and L-valine—and their respective bioactivities include:

L-Leucine: Leucine is the most anabolic—and, thus, most important—BCAA for bodybuilding, L-leucine assists with muscle protein synthesis, muscle growth, and post-exercise repair. Leucine promotes growth hormone while combating catabolism (breakdown) (4).
L-Isoleucine: Isoleucine assists with oxygen utilization, enables red blood cells to transport oxygen to exercising muscle tissues; additionally, isoleucine promotes tissue healing, energy production, and immunity.
L-Valine: Valine works as a key source of muscle energy. Valine also helps with protein synthesis and formation, muscle tissue growth, repair, and energy and endurance.

Though L-leucine is viewed as the most anabolic BCAA, all three BCAAs contribute to muscular health, development, and performance.
Their anabolic effects on lean muscle mass and protein synthesis and the ability to provide a source of energy during exercise make BCAAs incredibly effective tools – at promoting lean muscle mass and several other aspects of athletic health and fitness.

The Bodybuilding Benefits Of Taking BCAAs
Around the time that bodybuilders start to drag their asses due to muscle soreness and fatigue is typically around the same time that their interest in BCAA supplements takes off. However, you don’t have to wait until the soreness kicks in to start supplementing BCAAs.
Essentially, the earlier you take BCAAs in your workout regimen, the earlier you can enjoy those gain-boosting benefits. Specifically, BCAA supplements can help you maximize your muscle and strength gains by improving:
1) Post-Exercise Muscle Growth
Anabolic muscle growth occurs after the gym, not during exercise. And much of post-exercise muscle growth is facilitated by the stimulation of protein synthesis during the body’s rest and repair phase, a phase greatly aided by BCAA supplementation.
Demonstrating the post-exercise anabolic potential of BCAAs, one placebo-controlled study found BCAA supplementation among resistance trained athletes to be effective at boosting:

Myofibrillar-MPS, or muscle protein synthesis (MPS) within myofibril, the elongated contractile threads that compose striated muscle tissue.
Phosphorylation Status of mTORC1 Signaling Proteins, which is basically a lab measurement of one of the steps that regulates protein synthesis (5).

2) Muscle Damage and Soreness
Delayed onset muscle soreness, or the DOMS, refer to the muscle soreness that peaks roughly 24 to 72 hours after exercise (6). Typically, unless you had a totally killer workout, you rarely feel the painful consequences of exercise the day of the workout. The pain and stiffness incurred by leg-day isn’t fully felt until chest-day—or whichever day comes after your leg-day.
And, of course, if you’re feeling the painful consequences of leg-day on chest-day, you’re not going to enjoy chest-day as much as you’d prefer.
Fortunately, BCAA supplementation can help. On the effects of BCAAs on muscle damage and soreness, two studies stand out:

Study 1 – in one small crossover double-blind study, BCAAs were administered before leg squat exercise to determine the benefits of BCAAs on squat-exercise-induced delayed-onset muscle soreness. The researchers’ conclusion: “muscle damage may be suppressed by BCAA supplementation.” (7)
Study 2 – in this systematic review, a couple researchers compiled data from 11 studies to determine whether or not BCAA supplementation is an efficient nutritional strategy to alleviate skeletal muscle damage. Their results suggested that BCAA supplementation can be efficacious in deterring exercise-induced muscle damage, and that it’s “especially effective if taken prior to the damaging exercise.” (8)

This second study suggests improvements on muscle damage and soreness given the timing of BCAA supplementation, which is something we address below in the “Other Frequently Asked Questions” section.
3) Cognitive Fatigue During Exercise
Unlike DOMS, exercise-induced cognitive fatigue more immediately affects exercise performance via pathways that are more acutely responsive to physical activity. With regards to exercise-induced fatigue, the key neurotransmitters of interest are serotonin and dopamine to keep energy high.
Respectively, each neurochemical relates to performance in the following ways:

Increased serotonin negatively impacts physical performance.
Increased dopamine is associated with increased performance.

However, higher levels of BCAAs have been associated with lower activity of L-tryptophan, the “sleepy” precursor to serotonin (9). This limiting effect on the entry of tryptophan into the brain may help ward of exercise-induced fatigue, contributing to greater exercise stamina and performance.
4) Intra-Workout Energy and Endurance
Though glucose acts as our body’s primary source of ATP-fueling energy, glucose doesn’t have a total monopoly on our body’s energy reserves and BCAA energy can be a real aid here with endurance.
Under conditions of heightened physical activity, endurance, and stress (i.e., during exercise), BCAAs serve as both a key energy source and as a precursor for the synthesis of protein and other amino acids. The combination of these effects on energy and endurance, as supplied by additional BCAAs via BCAA supplementation, may significantly improve your intra-workout energy and endurance.
This also partly explains how BCAAs minimize muscle damage and soreness: by substituting your muscular BCAAs as a readily available source of BCAA energy fuel. In fact, BCAA supplementation may decrease whole-body proteolysis (protein breakdown) even in tissues other than skeletal muscle (10).
5) Exercise-Related Immunity
In the long run, exercise can help bolster your immunity. However, strenuous exercise  and energy expenditure may also acutely impair your immunity, potentially due to the exercise-related depletion of glutamine, an amino acid associated with immune health.
BCAA supplementation may help boost exercise-related immunity by optimizing (11,12):

Peripheral Blood Mononuclear Cell (PBMC) Activity
Plasma Glutamine Concentration
Cytokine Production
mTOR Signaling Pathway
And more…

With that in mind, it’s worthwhile to consider BCAAs as a useful sports nutritional tool for both post-exercise muscle recovery and immune regulation.

Which Is Better: Amino Acids Vs. Protein Powder?
If you’re already taking a protein powder, do you really need to add a BCAA supplement to your workout stack? After all, don’t protein powder supplements already supply a decent amount of BCAAs?
Yes, an effective, comprehensive protein powder should supply all the essential amino acids, including branched-chain amino acids. However, unlike straight BCAAs, protein powder takes longer to fully absorb, missing your intra-workout window of opportunity to acutely mitigate muscle breakdown and promote protein synthesis.
Ideally, you should take both protein powder and BCAAs for the following bodybuilding purposes:

Protein– to supply your muscle tissue with a hefty supply of post-workout protein with which to grow new muscle tissue through protein synthesis.
BCAAs– to lessen the negative consequences of exercise, namely muscle fatigue and soreness, while maximizing the anabolic capacity of your post-workout muscle metabolism.

Together, protein powder and BCAAs may work synergistically to boost your muscle and strength gains, as well as your endurance, motivation, immunity, and general fitness.

Other Frequently Asked Questions
Will BCAAs break my fast (or kick me out of ketosis)?
This is a common question among intermittent fasters, or those who train on an empty stomach (fasted training) to encourage their body’s use of stored fat for energy during exercise. Considering that BCAA products do have a spiking effect on insulin—and that BCAAs are associated with protein, which, as a macronutrient, is a no-go while fasting—intermittent fasters are naturally cautious with their use of BCAAs.
However, some research suggests that BCAAs may actually act synergistically with a ketogenic diet. Again, we’re dealing with a small preliminary study here, yet the findings of this small study on the effects of BCAA in conjunction with the ketogenic diet suggested that “branched chain amino acids may increase the effectiveness of the ketogenic diet and the diet could be more easily tolerated by the patients because of the change in the ratio of fat to protein” (13).
Speaking of the fat-to-protein ratio, if fat loss is your ultimate goal, taking BCAAs will ultimately help you on that end more than not, considering that most long-term fat loss occurs as a result of increased lean muscle mass more so than acute exercise-related calorie-burning. Given BCAAs’ pro-anabolic, anti-catabolic effects on lean muscle growth, they’re likely to help with your lean body composition goals either way.
Why is the 2:1:1 BCAA ratio considered as “muscle optimized”?
The 2:1:1 BCAA ratio of L-leucine to L-isoleucine to L-valine is often referred to as the “muscle optimized” BCAA ratio because it roughly matches the natural BCAA ratio of skeletal muscle tissue. This is ideal in terms of balanced BCAA delivery, as it supplies all the diverse muscle benefits of all three BCAAs at their natural ratio bioactivities.
Because L-leucine is generally considered to be the most anabolic of the three BCAAs, many BCAA supplement manufacturers tend to overemphasize their L-leucine content with ratios of 4:1:1 upwards to even 10:1:1. However, the problem with this is that as BCAA ratios go up, research and safety data goes down, as the 2:1:1 ratio isn’t only naturally “muscle optimized” but also the most evidence-backed BCAA ratio available.
Do BCAAs have any side effects?
Generally, no. BCAA products encompass one of the safest types of workout supplements available. Yet, of course, as with any supplement you take, there are potential risks. This is particularly true if you’re taking a BCAA “hybrid” formula.
Essentially, because many people tend to take their BCAA formulas during exercise, many supplement manufacturers offer BCAA “hybrid” formulas that come stacked with other non-BCAA intra-workout ingredients, namely stimulants (such as caffeine). With a smartly formulated BCAA “hybrid” stack, you may potentially achieve greater results than you would with a vanilla BCAA formula; however, the greater the ingredient count, the more difficulty your body will have in rapidly absorbing BCAAs especially if artificial flavors and ingredients are present.
In general, it’s best to take a BCAA supplement that only supplies BCAAs, so as to lower your risk of negative ingredient interactions and poor BCAA absorption and work to support muscle.

Which is better: BCAA pills vs BCAA powders?
Of primary concern is the quality of your BCAAs. After that, how your BCAA formula is delivered—whether by, say, pill, capsules or powder—should take secondary concern.
With that in mind, the respective advantages of BCAA pills vs. powders are:

BCAA Pills: purity, convenience, cleanliness—capsules tend not to come stuffed with gut-demolishing artificial sweeteners and additives common to powder supplements, and, as such, BCAA pills tend to absorb more fully and efficiently than BCAA powders.
BCAA Powders: dosage and taste—no doubt, those artificial sweeteners are …well, they’re sweet, and that’s not a totally trivial advantage; plus, with powdered scoops, you can ramp up the BCAA dosage, which compensates for the potential absorption issues attendant upon BCAA powder’s reliance on unnatural flavors, sweeteners, thickeners, preservatives, etc.

Each delivery system has its Pros and Cons. For a quick, clean shot of BCAAs, taking an all-natural BCAA pill is superior to guzzling down additive-heavy BCAA powders. However, if you’re looking for a super fat dose of BCAAs, the powder might have more of what you’re looking for.
Who, other than bodybuilders, should take BCAAs?
In this article, we’re primarily covering the sports nutrition advantages of BCAAs for bodybuilders. However, virtually all athletes and exercisers of all types may benefit by adding a BCAA supplement to their daily workout supplement stack – it can definitely be considered as one of the best health supplements in the UK, US, and around the world.
Whether active or not, everyone needs BCAAs in some quantity. Because dairy and red meats contain the highest amounts of dietary BCAAs, vegans and vegetarians in particular should focus on upping their BCAA intake. And this is especially true for vegans/vegetarians whose exercise routines are frequently hindered by muscle fatigue and soreness.
In short, everyone should focus on their BCAA intake, and everyone who works out should consider adding a BCAA supplement to their workout routine.

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.

Check out our list of the Best BCAA Supplements for more amazing intra-workout products!

Wrap Up
High-intensity resistance training breaks muscle, and high-intensity resistance training builds muscle. However, with Performance Lab® BCAA, you can expect less muscle breakdown and greater muscle building with your weight-training.
No doubt, one of the most frustrating things about working out is feeling like you’ve hit a plateau—or worse: that your physique is actually worsening, despite how much time and effort you feel like you’re putting into the gym.
Perhaps, truth be told, you’re not hitting the weights as hard or as fast or as long as you used to, and, in the back of your mind, you know that you could be working harder. Exercise is as much a mental game as it is a physical one, which is why revamping your exercise with an intra-workout performance enhancer like Performance Lab® BCAA not only feels great on the body but on the mind as well making this a great BCAA product and BCAA formula.
With an all-natural, muscle-optimized 2:1:1 ratio of pure, nature-identical BCAAs, Performance Lab® SPORT BCAA’s formula may help bodybuilding newcomers hit the ground running and bodybuilding veterans bound over mid-routine barriers and plateaus.
The goal of taking BCAAs isn’t solely to get those muscle and strength gains (although, that is the key prize we’re eyeing here) but to also feel good while getting them. After all, if you’re spending a significant amount of your time—your precious grains of sand from the proverbial hourglass of the sands of time—in the gym, you owe it to yourself to make that experience as enjoyable and fulfilling as possible.
Granted, a BCAA stack won’t do that entirely on its own, but it’ll definitely help, especially with a powerful, all-natural BCAA stack like Performance Lab® BCAA.
Shop Performance Lab SPORT BCAA Here

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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Wolfe, R. (2017). “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?”. (source)
Blomstrand, E.; Eliasson, J.; Karlsson, H.; Kohnke, R. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and aerobic power in healthy adults: a systematic review”. (source)
Mero, A. (1999). “Leucine supplementation and intensive training”. (source)
Shimomura, Y; Murakami, T.; Nakai, N.; Nagasaki, M.; et al (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. (source)
VanDusseldorp, T.; Escobar, K.; Johnson K.; Stratton, M.; et al (2018). “Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise”. (source)
Shimomura Y et al. (2010). “Branched-chain Amino Acid Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness”. (source)
Fouré A, Bendahan D. (2017). “Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review”. (source)
Asor E et al. (2015). “The Role of Branched Chain Amino Acid and Tryptophan Metabolism in Rat’s Behavioral Diversity: Intertwined Peripheral and Brain Effects”. (source)
Ferrando AA et al. (1995). “Oral Branched-Chain Amino Acids Decrease Whole-Body Proteolysis”. (source)
Negro M et al. (2008). “Branched-chain Amino Acid Supplementation Does Not Enhance Athletic Performance but Affects Muscle Recovery and the Immune System”. (source)
Nie C et al. (2018). “Branched Chain Amino Acids: Beyond Nutrition Metabolism”. (source)
Evangeliou A et al. (2009). “Branched Chain Amino Acids as Adjunctive Therapy to Ketogenic Diet in Epilepsy: Pilot Study and Hypothesis”. (source)

Cellucor C4 Dynasty MMXX Review For Explosive Performance

Cellucor C4 Dynasty MMXX Review For Explosive Performance

This pre-workout supplement is uniquely powerful built to transform results.
Product Overview
How many pre-workout supplements have you tried that just haven’t cut it? There are so many on the market and with such saturation, it can be difficult to tell who is telling the truth and who is in it for just profit. The right pre-workout supplement will give you everything you need and then some to take your workouts to the next level. And with our busy schedules, we want a product that will work for us, not against us. Cellucor C4 Dynasty MMXX is built to transform your results so you get only the best when it comes to unique power and serious gains.
A good pre-workout, and one worth taking, will of course give you energy and burst through any fatigue that may get in your way, but when it comes to building strength and increasing stamina, a pre-workout should also help you here. Clean ingredients work to benefit your health as well as performance, so don’t settle for anything less than great. C4 Dynasty can do this and much more as a powerful and supercharged pre-workout able to take your gains to new heights.

Cellucor C4 Dynasty MMXX is a supercharged formula with 18 active ingredients to offer unique power, extra pump support, and better muscular endurance.

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.

C4 Dynasty MMXX Highlights
Cellucor C4 Dynasty MMXX is a uniquely powerful and supercharged formula engineered to transform your gains to see those desired results. This pre-workout combines cutting-edge innovation and leading industry research and expertise to send your performance to the next level. With 18 active ingredients, including 10 patented ingredients, one scoop of this pre-workout will offer explosive energy, powerful muscle pumps, and amplified muscular endurance to lead the way when it comes to pre-workout supplements.
Ingredients
Dynasty Triple Citrulline Complex

Citrulline Malate: Can improve strength and power while working to decrease muscle fatigue (1).
L-Citrulline: Will increase L-arginine in the blood which in turn increase nitric oxide (2).
Citrulline Nitrate: Improves vascular function and exercise performance.

Dynasty Triple Creatine Complex

Creatine Monohydrate: Great for building muscle mass and plays a role in cellular energy metabolism (3).
Creatine Hydrochloride: Can increase strength, power, and muscle mass while also aiding in recovery.
Creatine Nitrate: Enhances power output, oxygen flow, and endurance (4).

Beta-Alanine: Improves muscle strength and aerobic endurance while also reducing acid build-up from exercise (5).
Taurine: Boosts exercise performance while supporting and protecting your metabolism and skeletal system.
N-Acetyl-L-Tyrosine: Increases cognition and alertness while improving mood and weight loss.
Caffeine Anhydrous: Works to increase energy and your level of alertness while decreasing fatigue. Can also stimulate weight loss by kickstarting your metabolism (6).
Other Ingredients
Adenosine 5’-Triphosphate Disodium Salt, 50% A-GPC, Ancient Peat & Apple Extract, Hydrolyzed Casein Lactotripeptides, Theacrine, AstraGin, Toothed Clubmoss, Rauwolfia vomitoria root extract, Calcium Silicate, Natural Flavors, Silicone Dioxide, Sucralose, Acesulfame Potassium, Citric Acid, Spirulina Extract

Stim Or No Stim
Stim

Calories
5

Carbs
Less than 1

Sugar
0g

Number Of Servings
20

Flavors
Violet Crown, Icy Blue Razz, Fruit Punch, Strawberry Lemonade

Best Way To Take
Take 1 scoop with your desired beverage of choice.

Price, Flavors & Effectiveness
Cellucor C4 Dynasty is that supercharged formula with amazing ingredients to increase energy, muscle pumps, and muscular endurance so you only get the best when looking to boost your workouts and see those desired results. With 20 servings per container, 1 scoop of this powerful pre-workout will pump you with these powerful ingredients so your gains increase ten-fold. Four great flavors in Violet Crown, Icy Blue Razz, Fruit Punch, and Strawberry Lemonade ensure you never grow bored with the taste.
Pros

Supercharged formula with unique power
18 active ingredients, 10 of which are patented
Cutting edge innovation and a decade of industry leading research and expertise
Great benefits to energy, power, muscle pumps, and muscular endurance

Cons

Premium priced option
Does contain caffeine for those sensitive or avoiding it

Price: $69.99
Featured Cellucor Athlete

Erin Stern
Erin Stern works with Cellucor and their amazing supplements to take her training and performance to the next level. A former professional track and field athlete, she turned her attention to bodybuilding and has had an extensive career with notable finishes like two-time Figure Olympia Champion, Madrid Arnold Classic Champion, and 12 IFBB titles. Using Cellucor supplements, Erin trusts that her training and performance, as well as her health and wellness, are the number one priority.

Check out our list of the Best Pre-Workout Supplements for more great pre-workout products!

Overall Value
Cellucor C4 Dynasty MMXX is a supercharged pre-workout formula designed to give you the best when it comes to energy, muscle pumps, muscular endurance, and power. With amazing ingredients and a company like Cellucor backing it, this pre-workout is exactly what you need to see those gains come to life. What you are really getting is an innovative and powerful pre-workout supplement from a reputable company who knows the needs of athletes. Try C4 Dynasty MMXX and watch your gains take off today.
Try Cellucor C4 Dynasty MMXX 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 Cellucor and Envato
References

Perez-Guisado, J.; Jakeman, P. (2010). “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness”. (source)
Gonzalez, A.; Trexler, E. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
Kerksick, C.; Wilborn, C.; Campbell, C.; Harvey, T.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
Galvan, E.; O’Connor, A.; Goodenough, Y.; Dalton, R.; et al. (2015) .“Effects of 28 days of two creatine nitrate based dietary supplements on bench press power in recreationally active males”. (source)
R.; Saunders, B.; Ball, G.; Harris, R.; et al. (2012). “Effects of B-alanine supplementation on exercise performance: a meta-analysis”. (source)
McLellan, T.; Caldwell, J.; Lieberman, H. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)

Protein-Tech – Does this Collagen Protein Live Up To the Hype?

Protein-Tech – Does this Collagen Protein Live Up To the Hype?

This protein is whey-free and uses bone broth as its main source.
Product Overview
Protein supplements are essential when it comes to seeing huge growth and gains and optimal recovery. While whey protein seems to be the most popular protein supplement for athletes to take, Enhanced Labs has created a revolutionary protein powder to seriously enhance your training and performance. Protein-Tech is whey free and works as a great protein alternative derived from bone broth.
The Enhanced Labs brand recently jumped into the collagen category. The brand is taking on the market with a product named Enhanced Protein-Tech, a grass-fed bovine bone broth protein that is free of GMOs, soy, dairy, and artificial ingredients. Each 24.77g scoop provides 20g of protein with zero carbohydrates and zero fat.
Protein-Tech has been getting a lot of attention with verified buyers stating that Enhanced Labs has perfected the collagen category. In this review we are going to evaluate whether this collagen supplement is worth the hype.

Enhanced Labs Protein-Tech uses grass-fed bovine bone broth and is free of any artificial ingredients. With 20g protein, this supplement will give you a great spike for muscle growth with digestive assistance and bone and joint support.

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.

Protein-Tech Highlights
Enhanced Labs is proud to introduce its newest addition to the lineup: the long awaited protein product. But this isn’t just any old protein product. Common feedback from athletes, fitness enthusiasts, and bodybuilders is that they are sick of whey protein. That they consume too much of it and that it upsets their stomachs and causes digestive issues. This smart protein supplement is whey-free. That means no dairy issues, no digestive issues, the smartest protein on the market. One that not only gives you a protein spike for muscle growth, but also digestive assistance and bone/joint support!
Protein-Tech is a grass-fed bovine bone broth protein that is free of GMOs, soy, dairy and artificial ingredients. Each 24.77g scoop provides 20g of protein with zero carbohydrates and zero fat!

Ingredients
100% Grass-Fed Bovine Bone Broth Hydrolyzed Protein
Protein-Tech is made with 100% pure hydrolyzed bone broth protein made from grass-fed pasture-raised cattle, packed with natural glycine and loaded with 20 grams of highly-absorbable protein, 0 carbs and less than 100 calories per serving. This all-natural bone broth is made for bodybuilding and overall health.
A study for the British Journal of Nutrition found that when combined with resistance training, bone broth protein helped increase muscle mass and decrease body fat [1].
What are the Benefits of Bone Broth?
Bone broth protein provides a full spectrum collagen source in the form of a convenient nutritional powder. Bone broth protein fortifies the structure and function of the body, promoting the development of lean muscle tissue, bones, ligaments, skin, nails, hair, and more.
Prebiotic Inulin Fiber
In addition, Protein-Tech is fortified with organic inulin, a natural prebiotic derived from chicory root. Inulin supplementation has been shown to improve digestive health and promote fat loss. In one study for the Journal of Nutrition & Metabolism, participants taking inulin lost significantly more weight than the placebo [2]. Another study for the Journal of Metabolism found that moderate intensity exercise training combined with inulin supplementation increased whole body resting fat oxidation [3].
Other Ingredients: Natural French Vanilla flavor, sunflower lecithin, stevia extract

Calories
85

Protein
20g

Carbs
0g

Fat
0g

Sugar
0g

Flavors
Vanilla

Number Of Servings
20

Price, Flavors & Effectiveness
Enhanced Labs Protein-Tech delivers a solid amount of protein while also providing a natural prebiotic derived from chicory root. With 20 servings per container, this protein is a new technology worth trying and comes in a great tasting vanilla flavor.
Pros

No fillers or artificial flavors
20g protein with zero carbohydrates or fat
Fully disclosed supplement facts panel
100% grass fed hydrolyzed bovine collagen
Prebiotic fibers

Cons

Highly complex protein that requires a blender for mixing
Only one flavor option

Price: $29.99
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.

How Much Should I Take?
Mix 1 level scoop in 6 oz. (180mL) of your favorite hot or cold beverage. Protein can also be used for baking!
Best Time to Take Protein-Tech?
Protein-Tech can be used any time of day, such as in the morning blended into a smoothie, before/after training, or at night with a glass of milk.

Check out our list of the Best Non-Dairy Protein Supplements for more great plant-based and non-dairy proteins!

Wrap Up
Protein-Tech provides 20 grams of full spectrum collagen protein with zero carbohydrates and zero fat. Protein-Tech is fortified with organic inulin, a natural prebiotic derived from chicory root. Protein-Tech is a convenient nutritional powder that can be added to coffee, milk, smoothies, or used for baking! Enhanced Labs never did come out with a whey protein. You can say they skipped a step and instead created a zero carb, zero whey protein tech, that is perfect in addition to or as a replacement for your current protein regimen. What you are really getting is an innovative and top tier product from a reputable company with loads of benefits.
Don’t do dumb protein, do Protein-Tech by Enhanced Labs!
If you have any questions about Protein-Tech or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Try Enhanced Labs Protein-Tech 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 Enhanced Labs and Envato
References

Zdzieblik, D.; Oesser, S.; Baumstark, M.; Golhofer, A.; et al. (2015). “Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial”. (source)
Guess, N.; Dornhorst, A.; Oliver, N.; Bell, J.; et al. (2015). “A randomized controlled trial: the effect of inulin on weight management and ectopic fat in subjects with prediabetes”. (source)
Malkova, D.; Polyviou, T.; Rizou, E.; Gerasimidis, K.; et al. (2020). “Moderate intensity exercise training combined with inulin-propionate ester supplementation increases whole body resting fat oxidation in overweight women”. (source)

Best Protein Powder For Bodybuilding Gains & Recovery 2021

Best Protein Powder For Bodybuilding Gains & Recovery 2021

You can’t maintain or build muscle mass without sufficient protein intake.
Think of a group of bros standing around the gym. What are they drinking? Most probably, protein shakes. In fact, protein powder is probably the first supplement people associate with bodybuilding/weightlifting. And for good reason. Protein serves as the building blocks for muscle growth and good protein powders will contain high quality ingredients with a good balance of fat and carbs to help you lose weight and build muscle.
Here’s what happens when you don’t consume enough protein while working out in the gym:

Your body can go catabolic – with a lack of protein, your body can begin using your muscles as an energy source.
You’ll find it hard to maintain or gain muscle mass – countless studies have shown that adequate protein intake is required for bodybuilding.

No-one wants to train their *ss off in the gym to see no results especially when it comes to fat loss. Or see any losses in muscle mass. As a result, protein powder is pretty damn important to bodybuilders (and anyone who trains in the gym aiming to maintain or gain muscle mass). We’ve safely established that. Knowing what to take and when to take it is more than important when looking to achieve all of your bodybuilding goals from the best whey protein and a quality whey protein.
So, what’s the issue?
Well, there are now many different types of protein powders available on the market – soy protein, whey protein, pea protein, brown-rice protein to name just a few. But which is best whey protein for you?
In this article, we’ll tell you which protein powder supplement we recommend as the best whey protein. Followed by the reasons why we’ve chosen a specific product.
Transparent Labs 100% Grass-Fed Whey Protein Isolate: Our #1 Recommended Protein Powder

Key Benefits

100% grass fed whey for optimal health and performance benefits
Superior muscle boosting support and enhanced recovery
Sourced directly from American cows and produced by a reputable company

Key Features

28g of protein- more than enough to help you reach your target daily protein intake
Only 120 calories conducive to any diet and great for cutting or bulking
Classic and fun flavors so you never grow bored with the taste

Code GENIRON10 For 10% Off

Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.

Check out where Transparent Labs 100% Grass-Fed Whey Protein Isolate fell on our list of the Best Protein Powders!

Quick Summary
At 120 calories per one 32-gram scoop, it is packed with 28 grams of protein and one carbohydrate ensuring you stay full while recovering and keeping those gains going. Sourcing directly from American cows, their whey only comes from 100% grass-fed diets for this product, keeping your body free from steroids and hormones. Your classic flavors like French Vanilla and Chocolate Peanut Butter are mixed with fun additions like Cinnamon Pastry, Cereal Splash, and Salted Caramel, making this product almost too good to be true.
Designed to supplement a healthy diet post-workout, this product is great for gym-goers seeking to bulk up, athletes seeking to pack on lean muscle, or anyone looking to shed a little weight. You will notice that this product will increase lean body mass, strength, and muscle size, while also aiding in recovery. With just four simple ingredients, Transparent Labs has produced a whey protein isolate that will help you and you are sure to love.
Try Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate Here
Why Protein Is Essential To A Bodybuilding Diet
In a nutshell, amino acids are used by your body to repair (and build) new muscle fibers and are essential in a high quality whey concentrate, whey isolate, or a vegan whey protein (1).
So, it doesn’t take Arnold Schwarzenegger to tell you how important protein is, for you to believe it. (Although, Schwarzenegger.com has stated: “If you’re not paying attention to protein, you’re doing it all wrong.”)
Ultimately, you need to consume a certain amount of protein in order to build the muscular, bodybuilder physique you’ve always wanted.
How Much Protein Do I Need To Consume?
There have been tons of different arguments around this question. And there are also different answers in clinical studies.
Scientific American believe that 0.45g of protein per lbs. bodyweight is enough. They also mentioned that studies found consuming over 1.2g protein per lbs. bodyweight provided no improvements in muscle-building.
For this reason, while you do need ‘enough’, you also don’t need to go overboard with your protein intake as 1.0-1.6 g protein per pound of bodyweight is commonly accepted as optimal (2).
Difference Between Whey Protein & Non-Dairy Sources
When it comes to choosing whey over non-dairy sources, whey protein is a fantastic source to meet your daily intake, as well as boost muscle growth and recovery. Non-dairy sources like brown rice protein, pea protein, and a host of others are good options for those sensitive to dairy or following a certain diet, like veganism for example, but for those looking to really boost their gains, a clean and effective whey protein is certainly a great option for you.
Reasons To Choose Whey Protein Over Other Sources
Taking whey protein powder, either as whey protein concentrate, isolate, or other types of protein, can have a number of powerful effects on the body. Whey protein powder is highly accessible, affordable and is a useful tool for promoting a high-protein diet.
Protein synthesis is a huge benefit to whey protein as this will repair those torn muscle fibers so they grow back bigger and stronger (3). With the help of a complete amino acids profile, muscle protein synthesis can occur no problem and with 28g of protein in this supplement from Transparent Labs, that is more than enough to help you reach your intended goals.
This will go hand in hand with recovery for the faster those muscles are repaired and replenished, the faster bounce back you have to take on other workouts without feeling sluggish or worn down (4). Stretching, foam rolling, and yoga are great ways to recover, but pumping yourself with vital protein cannot be beat.
Protein will also aid in weight loss as a great way to keep you full for longer so you don’t snack or take in unwanted calories (5). Either cutting or bulking, a good protein powder can curb hunger or continually pump you with healthy calories so you see that increase in strength and size you want most.
Conclusion: Best Protein Powder For Bodybuilding
At the end of the day, there are so many protein powders out there to choose from and the decision can be nothing short of daunting. Thankfully, some stand out amongst the rest and for bodybuilders looking to get the most bang for their buck, a top tier protein is now at your fingertips. High-quality whey matched by incredible benefits gives you nothing but the best chance at seeing that desired growth you want most.
Our #1 choice of Protein Powder is Transparent Labs 100% Grass-Fed Whey Protein Isolate.
Check this protein powder out and see what it can do for you. A reputable company backing it only lends to the fact that this is clean and beneficial for all your muscle building and recovery needs.
Try Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate Here

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 Transparent Labs and Envato
References

VanDusseldorp, T.; Escobar, K.; Johnson, K.; Stratton, M.; et al. (2018). “Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise”. (source)
Wu, G. (2016). “Dietary protein intake and human health”. (source)
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)
Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)