Tag: supplements
7 Benefits of Collagen for Muscle Growth: Unlock Your Muscle-Building Potential
We all know that protein is the key macronutrient for muscle growth. And when it comes to a protein supplement, most people immediately think of whey. Yet, while it’s the most popular protein supplement, whey isn’t the only one — and it may not even be the best.
Collagen represents the most abundant protein in your body. It is available in several supplement forms, including as a powder that can be added to shakes. So, how good is it for muscle growth? In this article, we discover whether collagen supplementation can help you pack muscle tissue.
What is Collagen?
Collagen is the most common protein in the body, representing between 25-35% of your total protein. The connective tissue that constructs your muscles, ligaments, skin, and tendons is made from it.
Collagen is made from the following three amino acids:
Proline
Glycine
Hydroxyproline
Depending on their configuration, these amino acids will produce one of 28 different collagen forms. The four most common forms are:
Type I
Type II
Type III
Type IV
Type I collagen represents 90% of the total collagen in your body. This dense form of collagen is responsible for the structure, support, and strength of your skin, bones, ligaments, and tendons.
Type II collagen is found in joint ligaments, where it enhances elasticity. It is also part of the intervertebral disc material that cushions the spine.
Type III collagen is contained in muscle, skin, and blood vessels.
Type IV collagen is found in the layers of the skin and ears, and kidneys.
Collagen is part of what is called the extracellular matrix. As such, it involves the construction and structure of every cell in your body.
As we age, our bodies produce less collagen. This decline begins in our late 20s or early 30s and is a major contributor to the wrinkles, joint stiffness, and sagging skin that are the hallmarks of aging. Lifestyle factors such as poor diet, smoking, and excessive exposure to the sun may exacerbate age-related collagen loss.
Collagen supplementation has become popular over the last decade or so to replace the amounts we naturally lose and for its claimed health benefits. Collagen supplements come in various forms, including collagen peptides, which are usually sold in powder form, collagen capsules, liquid collagen, and collagen chewable or gummies.
There are four main sources of collagen for use in supplements:
Bovine (cow)
Porcine (pig)
Marine (fish)
Poultry (chicken)
Benefits of Collagen Supplementation
Collagen supplementation has been shown to provide the following health benefits:
Improves Skin Health
Collagen is well-known as a skin rejuvenator and is used in most skin health products to help reduce wrinkles and replenish skin health. There is some solid science backing up collagen’s ability to enhance skin health. One study involved 114 women aged between 45 and 65. Over eight weeks, the women took either 2.5 grams of collagen or a placebo. At the end of the study period, the collagen group had reduced their wrinkles by 20%.
The researchers found that the supplementation increased elastin production and stimulated the body to produce its own collagen. As the anime suggests, elastin boosts the skin’s elasticity to help prevent wrinkles. [1]
Eases Joint Pain
Joint pain is often a result of degenerative bone disease or a breakdown of bone cartilage. Collagen supplementation can help by building up your protein stores to rebuild cartilage. It also stimulates the body to produce more natural collagen to contribute to this building process.
In one study published in the Journal of Agricultural and Food Chemistry, 80 people with severe joint pain were given either 2 grams of collagen daily or a placebo for 70 days. The collagen group experienced a decrease in joint pain from Day 35 onwards. The pain progressively decreased up to Day 70. [2]
Hormonal Balance
Collagen plays a big part in modulating hormones, especially estrogen. Once more, glycine is the key player here. This amino acid helps to activate estrogen receptors. This helps to channel the free estrogen floating around in your system and use it effectively. Doing so will help to prevent such problems as water retention and oxidative damage.
Promotes Better Sleep
One of the main reasons that people have trouble sleeping is that they are overheated. The most abundant amino acid in collagen is glycine, which has been shown to be able to cool the body. It does this by acting upon the NMDA receptor, which relaxes the blood vessels, allowing blood to flow more effectively through the body. This helps to cool the body down.
Glycine also inhibits a neuropeptide called orexin, which stimulates arousal and wakefulness. So taking collagen can help diminish its effects, helping us attain the relaxed, calm state needed to fall asleep.
Improves Liver Function
The glycine that makes up collagen assists in creating bile, the body’s main fat emulsifier. If we cannot produce enough bile, we will feel bloated and sick after eating a fatty meal. By supplementing with collagen, you can get the glycine you need to kickstart the bile production process. [3]
Collagen also helps offset liver inflammation resulting from excessive alcohol consumption.
Promotes Muscle Recovery
Collagen has been shown to improve muscle recovery after an injury. In one study, researchers found that collagen taken directly after a muscle rupture was able to significantly improve muscle recovery. It was noted that, following the injury, the body was, in effect, screaming out for more collagen. The researchers identified that the injury site needed more Type III collagen straight away; however, weeks later, there was still a demand for more collagen, but this time the Type I version.
Enhances Brain Functioning
Collagen helps support a healthy brain-blood barrier by exchanging compounds between the blood and the brain. The anti-inflammatory effects of collagen also protect the brain. There is also emerging research that suggests that collagen may play a part in neurogenesis, the formation of new brain cells.
Can Collagen Increase Muscle Mass?
Being the most abundant protein in the body, you’d think that collagen must have a role to play in building muscle, which is made of protein. And you’d be right — at least in people with sarcopenia (age-related muscle loss). Sarcopenia affects all men once they reach the age of around 30, with a loss of about 3-5% of total muscle mass every decade from 30 onward.
In a study by Zdzieblik et al., 53 men with an average age of 72 were put on a 12-week resistance training program. Half of them were given a daily dose of 15 grams of collagen, while the other half were given a placebo. Post-study testing revealed that the collagen group had a significantly greater increase in fat-free mass (4.2 kg average compared with 2.9 kg for the placebo group). Muscle strength gain and fat loss were also greater in the collagen group. [4]
Scientists believe that a key mechanism by which collagen boosts muscle growth when combined with resistance training is that it improves muscle protein synthesis and acts as a stimulus for muscle repair and growth after a strenuous workout.
Collagen has been shown to be especially good at inducing protein synthesis in people on a low-protein diet. Of course, most people trying to add muscle are just the opposite, but if you are on a keto diet or follow an intermittent fasting protocol, your protein intake will probably be lower than normal.
Collagen is an excellent source of the amino acids glycine and arginine, both of which are ingredients in creatine. So, when you take a collagen supplement, you are also ingesting two key building blocks of creatine. Creatine synthesizes ATP from the moment you start your workout. It’s what powers you through the initial seconds of your workout. In other words, a collagen supplement will help you generate maximum strength at the start of your workout. That is why the elderly men in the study cited above had an increase in muscle strength while those on a placebo did not.
Is Collagen Better Than Whey for Muscle Gain?
When it comes to supplements, many people have an either-or mentality. They need to know if this is better than that so that they can choose one over the other. The reality is that, in many cases, supplements are complementary. That is certainly the case when it comes to whey and collagen protein.
Whey could be considered a ‘better’ source of protein for muscle growth than casein because it contains more BCAAs (branched-chain amino acids). The three BCAAs – leucine, valine, and isoleucine — are the key drivers of protein synthesis.
Whey protein is a by-product of the cheese-making process. Whey liquid is dehydrated to form a powder. Whey protein is valued because it contains all nine essential amino acids and is fast digesting. Collagen, in contrast, is not an essential amino acid. Though high in glycine, proline, and hydroxyproline, it is relatively low in tryptophan, methionine, and histidine.
A 2018 study directly compared whey and collagen’s ability to build muscle. Eight men were given either 22 grams of whey or collagen protein 45 minutes before exercising, 22 grams intra-workout, and another 22 grams post-workout. The workout consisted of a 75-minute intensive cycle session. The post-study analysis revealed that the whey group had significantly greater protein synthesis levels. This was attributed to the higher levels of BCAAs in whey protein. [5]
A 2009 study by Hays et al. compared the nitrogen balance that results from whey and collagen supplementation. Nitrogen balance relates to the relationship between the level of nitrogen that enters the body through the diet and the levels that the body excretes. Positive nitrogen balance is needed to build new muscle. In this study, nine healthy women were given a whey protein supplement for 15 days. After a one-week washout period, they were given the same amount of collagen for 15 days. The analysis showed that the women had significantly higher levels of positive nitrogen balance during the collagen trial. [6]
The researchers also noted that, while collagen has a lower protein digestibility, on a per-gram basis, those proteins contained more nitrogen. This boosts the level of available nitrogen in the body, meaning that you can be in a higher nitrogen balance with less protein intake than you’d need if you were taking another protein source such as whey.
These studies confirm that collagen plays a vital role in building muscle. It boosts protein synthesis and promotes positive nitrogen balance. This is different from the muscle-building potential of whey protein, which is mainly based on its high levels of BCAAs. Ideally, you should take both collagen and whey protein supplements to maximize your muscle-building potential. In other words, you get more bang for your buck from collagen when it comes to maintaining a positive nitrogen balance.
Collagen Dose for Muscle Growth
The best way to determine the effective dosage for a supplement is to consider the dosages used in clinical studies. In the case of collagen, the study dosages range from 2 to 15 grams per day. If you’re training hard to build muscle, you should err on the higher side because your stressed muscle will have a higher demand for nutrients.
We recommend taking 15 grams of collagen daily for muscle growth.
Side Effects
While collagen supplementation is safe for most people, some may experience unpleasant effects due to intolerance or excessive dosage. Collagen supplements may be manufactured from fish and eggs, so people with an intolerance or allergy to these foods should look for an alternative source that is safer for them.
The following side effects may be experienced:
Skin rash
Acne
Inflamed skin
Scar tissue (fibrosis) in the liver
Kidney stones
Stomach upset
Diarrhea
Constipation
Heartburn
Abnormal heart rhythm
How Long To Take It
Collagen takes a relatively long period to be synthesized in the body and deliver noticeable results. Don’t expect results any sooner than six-eight weeks after beginning collagen supplementation.
The average length of collagen studies is about eight weeks. There have been no reported negative effects of long-term collagen use.
Alternatives
Collagen contains a unique chemical makeup, so finding a like-for-like substitute is not easy. Keratin, which is another form of protein found in hair, nails, and skin, has been promoted as a collagen substitute, but the existing research does not support its ability to replicate the benefits of collagen supplementation. [7]
There have been attempts to cater to vegans wanting to supplement with collagen. By adding human collagen genes to yeast, it can produce its own form of collagen.
You could also purchase individual supplements that contain the three key amino acids in collagen production; glycine, lysine, and proline.
Wrap Up
Several studies support collagen’s ability to promote muscle growth. It appears to simulate both muscle protein synthesis and the positive nitrogen balance needed for it to occur. When you combine this with the other research-backed benefits of taking collagen, it appears that taking collagen is a smart choice. A great way to get your collagen is in the form of a bone broth. To make bone broth, you simmer animal bones and connective tissue, which releases collagen and other nutrients into the liquid. Bone broth also contains muscle growth-promoting minerals such as magnesium and calcium.
I’ve been taking collagen in the form of bone broth for several years. I take a cup of it about an hour before my workout. Then post-workout, I have a whey protein shake. Combining collagen and whey in this manner gives me the best of both worlds. Whether you take collagen in the form of a powder, bone broth, capsule, or liquid, get into the habit of consuming it daily, and your muscle growth potential will get a serious boost.
References
Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-9. doi: 10.1159/000355523. Epub 2013 Dec 24. PMID: 24401291.
Schauss AG, Stenehjem J, Park J, Endres JR, Clewell A. Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial. J Agric Food Chem. 2012 Apr 25;60(16):4096-101. doi: 10.1021/jf205295u. Epub 2012 Apr 16. PMID: 22486722.
Yamashina S, Ikejima K, Enomoto N, Takei Y, Sato N. Glycine as a therapeutic immuno-nutrient for alcoholic liver disease. Alcohol Clin Exp Res. 2005 Nov;29(11 Suppl):162S-5S. doi: 10.1097/01.alc.0000189281.82523.6c. PMID: 16344603.
Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. Br J Nutr. 2015 Oct 28;114(8):1237-45. doi: 10.1017/S0007114515002810. Epub 2015 Sep 10. PMID: 26353786; PMCID: PMC4594048.
Impey SG, Hammond KM, Naughton R, Langan-Evans C, Shepherd SO, Sharples AP, Cegielski J, Smith K, Jeromson S, Hamilton DL, Close GL, Morton JP. Whey Protein Augments Leucinemia and Postexercise p70S6K1 Activity Compared With a Hydrolyzed Collagen Blend When in Recovery From Training With Low Carbohydrate Availability. Int J Sport Nutr Exerc Metab. 2018 Nov 1;28(6):651-659. doi: 10.1123/ijsnem.2018-0054. Epub 2018 Oct 1. PMID: 29757056.
Hays NP, Kim H, Wells AM, Kajkenova O, Evans WJ. Effects of whey and fortified collagen hydrolysate protein supplements on nitrogen balance and body composition in older women. J Am Diet Assoc. 2009 Jun;109(6):1082-7. doi: 10.1016/j.jada.2009.03.003. PMID: 19465192.
Mokrejs P, Hutta M, Pavlackova J, Egner P, Benicek L. The cosmetic and dermatological potential of keratin hydrolysate. J Cosmet Dermatol. 2017 Dec;16(4):e21-e27. doi: 10.1111/jocd.12319. Epub 2017 Feb 6. PMID: 28164425.
How Long Until Pre-Workout Kicks In: A Guide to Maximizing The Supplement
The difference between a good workout and a great one often comes down to being able to generate an extra 5-10% energy, strength, and focus. It allows you to get that extra rep, keep pushing when every muscle fiber in your body begs you to quit, and dial in your mind-muscle connection. A good pre-workout delivers this edge.
A pre-workout will only be effective if you know the right time to take it. That’s why you need to know how long it takes for pre-workouts to kick in. This article answers that question. We’ll also look at how long a pre-workout lasts, identify the ideal ingredients, and pinpoint when you should take your pre-workout for the best results.
How Long Before a Pre-Workout Kicks In?
How long it takes for a pre-workout to take effect depends entirely on the ingredients. Stimulants, such as caffeine, will take between 30 and 60 minutes to take full effect, depending on your body’s tolerance.
Many other pre-workout ingredients, including taurine, beta-alanine, and creatine, will take approximately 30 minutes to take effect. Their peak time, or the point when their effects are at their strongest, is about an hour after taking it. That is when they will be at their highest concentration in your bloodstream.
So, if you mix your pre-workout in the gym locker room and drink it as you make your way onto the gym floor, you should rethink your timing. You’re not going to feel the full effects of your supplement for about an hour. You’ll have no effect at all for the first 30 minutes. Most people’s workouts are pretty much done after an hour, so you’re only going to get the full effects as you leave the gym.
The best time to take a pre-workout is about 30 minutes before the workout begins.
How Long Does a Pre-Workout Last Once Mixed?
Unfortunately, there is no definite answer to this question. It depends on several factors, which we’ll examine in detail. As a general guideline, however, your pre-workout should last between 1.5-2 hours.
Factors Affecting Pre-Workout Potency
Factors that affect your pre-workout duration:
Supplement Type
The quality of the supplement is the single most significant factor influencing how long a pre-workout will last in your body. Pre-workouts contain several ingredients, each of which has different effective durations in the body. Not only that, but the quality of the ingredient may differ between products. A cheap creatine product may last only half as long as a purer, higher-quality product.
Many pre-workouts contain beta-alanine, which offsets fatigue and allows you to recover between sets quickly. A good quality beta-alanine supplement will have an effective time of about 90 minutes. [1]
Supplement ingredients such as l-citrulline, l-arginine, and nitrate act as vasodilators by boosting the body’s natural production of nitric oxide. These allow for greater blood flow and a better pump. They will last for several hours in the body. [2]
Most pre-workouts contain a combination of ingredients with an average effectiveness time of between one and two hours. [3]
Wrecked Pre-workout Container
Supplement Dosage
Your pre-workout dosage affects its effective duration in your body. If you double the stated dosage of a product, it will last longer, though not necessarily double the period.
However, the recommended dosage stated on the product label usually allows it to work for between 90 and 120 minutes. You do not want your workout to last longer than two hours, so there’s no reason to take more than the recommended dosage. [4]
Your Physique
A supplement’s effect on your body will depend on your physique. A bodybuilder who weighs 260 pounds and has sub ten percent body fat will need a greater dosage of a pre-workout than a 110-pound marathon runner.
If you are over 200 pounds, you will probably want to move toward the higher range of the recommended dosage to get the supplement to work for an average of 90 minutes in your system.
Nutrition
Big eaters will need a higher dosage of a pre-workout to be effective. The reason is that your digestive enzymes will be busy digesting your food and will not be as effective in breaking down your pre-workout ingredients in the required time to give you the full workout benefits.
People who are under-eating will have an enhanced pre-workout effect. However, this is not a healthy habit. You should eat a quality 50/50 carb/protein mix meal about two hours before your workout.
Lifestyle
Pre-workouts provide an immediate energy burst for your workout. They should not be used as a lifestyle booster to help get you through your day after late-night partying.
If you’re looking for something to negate the ill effects of a partying lifestyle so you can hit the gym, your pre-workout will not do that for you. That’s because your poor lifestyle habits will have already mucked up your system to the extent that the benefits of your pre-workout ingredients will be overshadowed by lack of sleep and the processing of alcohol and whatever else you may have ingested. [5]
While we’re on the subject, you should not take alcohol anywhere near your workout. It will wreak havoc on the key hormones required for workout efficiency, namely testosterone, human growth hormone, and insulin.
The drowsy effect of alcohol on the brain will interfere with the ability to react to signals that come from certain pre-workout ingredients. [6]
Water Intake
Your level of hydration will affect the timing of your pre-workout. The pre-workout ingredients will move more effectively through your digestive system if you are well-hydrated. It is, therefore, important to drink plenty of water around the time of your workout. Additionally, sip water throughout the training session.
When Should I Take My Pre-Workout?
Take your pre-workout 30 minutes before your training session. This will provide the ingredients enough time to be absorbed into your system so that they are ready to fire from your first rep.
Most people find that taking a pre-workout sup before they leave home for the gym provides them with enough time to benefit fully when they begin their workout.
You should have a pre-workout meal about two hours before heading to the gym. This should be a 50/50 mix of protein and complex carbs, such as chicken and sweet potato.
So, How Do I Know If the Pre-Workout is Working?
There’s a lot of marketing hype around what pre-workouts can do for you. Generally, the reality is a far cry from what the ads claim. You can expect a noticeable, but not a dramatic, increase in your training motivation, energy, and recovery time, and if the product contains nitric oxide enhancers, a muscle pump during the workout.
Some pre-workout ingredients produce physical side effects that tell you they are working. Beta-alanine, for example, may produce a tingling sensation on your scalp, tongue, or fingertips. Caffeine will increase perspiration.
You should monitor the effect of your pre-workout in a diary and compare it to sessions where you are going pre-workout-free. If you don’t notice any difference, switch to another product.
The 11 Best Pre-Workout Ingredients
Your pre-workout is only as good as its ingredients and dosage. Here’s an overview of the 11 best ingredients to look out for on the label.
1. Caffeine
Caffeine is the world’s most popular stimulant. Billions of people rely on it for the mental and physical ‘pick-me-up’ to power them through their day. So, it’s hardly surprising that caffeine is a base ingredient in quality pre-workouts.
Coffee Bean
Caffeine is an odorless, slightly bitter-tasting neurotoxic alkaloid found naturally in several plants. Plants produce neurotoxins to protect themselves from insects and other predators. Caffeine dissolves easily in water and has crystals that look like tiny needles. It is a potent central nervous system stimulant that releases dopamine to boost motivation, alertness, and energy. [7]
Caffeine has been shown to have the following workout-boosting effects:
Improved mental focus
Enhanced fat loss
Greater muscular endurance
Strength increase
Recommended Dosage: 150-250 mg
Related: Caffeine Calculator – Are Your Consuming Too Much?
2. Theanine
Green tea contains the amino acid theanine. It is principally responsible for green tea’s capacity to calm the nerves and revitalize the body. However, theanine has yet another strong effect. It can lessen the immediate negative effects of caffeine on the body without reducing its energy-boosting benefits. Theanine has also been shown to improve cognition and mood. [8]
Recommended Dosage: 200 mg
3. B-Vitamins
The eight water-soluble vitamins that make up the B vitamins are thiamine, riboflavin, niacin, pyridoxine, folic acid, pantothenic acid, biotin, and vitamin B12. Together, the eight vitamins offer various health advantages, such as accelerating metabolism, preserving high energy levels, and improving fat digestion. [9]
Recommended Dosage:
B1: 1.2 mg
B2: 1.3 mg
B3: 16 mg NE
B5: 5 mg
B6: 1.3 mg
Biotin: 30 mcg
Folic acid: 400 mcg DFE
B12: 2.4 mcg
4. Citicoline
Citicoline is a nootropic that enhances brain function. Nootropics boost cognitive function, enabling you to concentrate better and be more conscious of the relationship between your mind and muscles when exercising.
Citicoline produces this result by raising the body’s acetylcholine levels. The brain’s neurotransmitter acetylcholine is essential for improving memory, recall, and consciousness. Additionally, citicoline enhances blood flow to the brain, enhancing cognitive function. [10]
Citicoline is added to pre-workouts to improve focus so you can concentrate more on your workout and enhance the mind-muscle connection. Acetylcholine is a neurotransmitter than transports messages between brain cells. When you take citicoline, the body’s acetylcholine levels increase. Citicoline has also been shown to improve blood flow to the brain.
Recommended Dosage: 250-500 mg
5. Citrulline Malate
The non-essential amino acid citrulline bonds with the organic salt molecule malate to form citrulline malate. The amino acid glutamine is used to make citrulline in the intestines. It is crucial to eliminate ammonia, a byproduct of exercise that can hamper energy production and cause weariness and poor performance.
Malate is a naturally occurring substance found in fruits like apples. It plays a part in the Krebs cycle, a chemical event sequence that converts carbs, lipids, and proteins into energy. Malate may also recycle lactate to provide energy. This is essential to keep the muscles from being drained and speed up recovery. Combining malate and citrulline improves training results. [11]
Citrulline is a non-essential amino acid. It is combined with an organic salt called malate to create citrulline malate. When you take citrulline malate, it converts to the nitric oxide precursor arginine. Nitric oxide enlarges the blood vessels, allowing more oxygen and nutrients to get to the working muscles.
Recommended Dosage: 6-8 grams
6. Taurine
Taurine is a non-essential amino acid that contains sulfur. It is one of the amino acids in the body in the highest concentrations. Fish, cattle, poultry, and lamb all contain naturally-occurring taurine. It is also a well-liked component of energy beverages like Red Bull.
Due to its capacity to remove calcium from the body, taurine increases the activity of your central nervous system. Additionally, it counteracts the effects of free radicals, a normal side effect of exercise. Taurine supplements will provide additional energy, counteracting weariness and resulting in greater muscle contractions with each rep. [12]
Taurine is an amino acid that is added to supplements for its nootropic effects. It is able to remove calcium from the body, increasing central nervous system activity. It also fights against the free radical damage caused by oxidative stress and increases energy levels.
Recommended Dosage: 1-2 grams
7. Beta-alanine
The human body naturally manufactures the amino acid beta-alanine. Because it is essential for synthesizing carnosine, which is contained in muscle fiber, it is a crucial amino for anabolism. Research and practical experience in the gym have demonstrated that beta-alanine improves muscle contraction while counteracting exercise-induced tiredness. [13]
Recommended Dosage: 2-5 grams
8. Tyrosine
Tyrosine is a non-essential amino acid, meaning the body can make it. High-protein foods like soy, turkey, chicken, fish, peanuts, almonds, and dairy products are good sources of tyrosine. It is a vital precursor of the neurotransmitter dopamine and is utilized in creating protein.
Together, dopamine and serotonin have an effect. Fatigue results when they are out of balance. Tyrosine supplementation aids in keeping the body’s dopamine and serotonin levels balanced. As a result, tiredness is decreased, and performance is improved. [14]
Recommended Dosage: 500-2,000 mg
9. BCAAs
Leucine, isoleucine, and valine make up branch-chain amino acids (BCAAs). Leucine, in particular, is a crucial activator of both protein synthesis and protein degradation. BCAAs can be utilized as fuel for physical activity. Additionally, they will stop the catabolic effects of exercise. After exercise, they boost protein synthesis to facilitate the muscle-rebuilding process. [15]
Recommended Dosage: 6-10 grams
10. Creatine
Creatine Powder
In your muscle cells, creatine and phosphorus combine to form phosphocreatine (PC). When you engage in high-intensity sports like weightlifting or sprinting, this compound, which is rich in energy, nourishes your muscles.
Your body uses phosphocreatine to resynthesize ATP during intense exercise. Performance starts to suffer once these stockpiles are depleted. Your muscles may function at higher rates for longer, thanks to creatine supplementation, which boosts phosphocreatine reserves. An immediate increase in strength will result from this.[17]
Recommended Dosage: 3-5 grams
11. L-Arginine
The amino acid arginine is conditionally essential. Although our bodies can produce arginine, under some circumstances (trauma, illness, stress), the body cannot make enough; hence dietary sources become crucial.
During exercise, arginine can be converted into glucose for energy. Nitric oxide and creatine synthesis both depend on it. Additionally, it has been demonstrated that arginine increases growth hormone production, a potent stimulator of muscle growth. [16]
Recommended Dosage: 3-6 grams
Summary
Pre-workouts are not a magic potion. Good ones will work to increase your training energy, focus, and endurance by between 10 and 20 percent. This effect should last between one and two hours.
Take your pre-workout just before you head to the gym. Then, while training, sip from your water bottle to remain hydrated. Most importantly, monitor the effectiveness of your pre-workout. If it’s not working, change it up and try another product.
References
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Sureda A, Pons A. Arginine and citrulline supplementation in sports and exercise: ergogenic nutrients? Med Sport Sci. 2012;59:18-28. doi: 10.1159/000341937. Epub 2012 Oct 15. PMID: 23075551.
Kedia AW, Hofheins JE, Habowski SM, Ferrando AA, Gothard MD, Lopez HL. Effects of a pre-workout supplement on lean mass, muscular performance, subjective workout experience and biomarkers of safety. Int J Med Sci. 2014 Jan 2;11(2):116-26. doi: 10.7150/ijms.7073. PMID: 24465156; PMCID: PMC3894395.
Mangine GT, Hoffman JR, Gonzalez AM, Townsend JR, Wells AJ, Jajtner AR, Beyer KS, Boone CH, Miramonti AA, Wang R, LaMonica MB, Fukuda DH, Ratamess NA, Stout JR. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. 2015 Aug;3(8):e12472. doi: 10.14814/phy2.12472. PMID: 26272733; PMCID: PMC4562558.
Leasure JL, Neighbors C, Henderson CE, Young CM. Exercise and Alcohol Consumption: What We Know, What We Need to Know, and Why it is Important. Front Psychiatry. 2015 Nov 2;6:156. doi: 10.3389/fpsyt.2015.00156. PMID: 26578988; PMCID: PMC4629692.
Jung AP, Bishop PA, Al-Nawwas A, Dale RB. Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps. Journal of Athletic Training. 2005 Jun;40(2):71-75. PMID: 15970952; PMCID: PMC1150229.
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GlycoLog Puts CARBS Back on the MENU!
GlycoLog Puts CARBS Back on the MENU! GlycoLog allows carbs to work for you to build muscle, so you can achieve serious lean gains. The Great Carb Debate. Are you confused about carbs? That’s no surprise. The great carb debate has been going on for years, and carbs have gotten a pretty bad rap….
First Year in Prison: Review Limitless Bodybuilding
First Year in Prison: Review
Limitless Bodybuilding
By PJ Braun
‘Even though I have been locked up a year, it could be so much worse.’
As I write this it’s February 8th, just nine days shy of a year since being incarcerated. For that reason, I decided to recap my year for you, guys. I am going to break it down CliffsNotes style. February 17th was probably the worst day of my life. Driving to the courthouse awaiting my fate was brutal. Leading up to that day I was focused on spending as much time with my fiancée Marissa and my family as I could. It still makes me sad at times when I think that it took coming to prison for me to realize I was living life way too fast and missing out on what really matters to me.
The last couple of months before coming to prison was a special time for me, however the upcoming sentencing was always looming in my mind and anxiety and depression were consistent feelings that consumed me. This contributed to me being lazy and sloppy with my training and nutrition. I had stopped taking growth hormone about a month before the incarceration and I noticed that I had softened up quite a bit and lost some fullness and vascularity. I stayed on testosterone all the way to the sentencing and was hoping to be able to stay on the test because of my doctor’s recommendation letter. When I was pulled out of court in handcuffs and taken to intake at the main jail in Fort Lauderdale, I found out quickly that the BOP [Federal Bureau of Prisons] does things much different than I thought.
I was told I could not be on any of my prescription meds, stripped of my clothing and tossed in a detox room for a week before being able to meet with a doctor who put me back on Paxil at a higher dose of 40 milligrams instead of my normal 30 milligrams. The reason I mention this is because one of the side effects of Paxil is weight gain, which I will get to later. I went from Main Jail to county jail for another week and then to the FDC Miami, where I spent the first 38 days in quarantine locked up 23 hours a day and barely eating. This was very hard. In the beginning of that quarantine phase was when I knew my hormones were crashing after being on testosterone for most of the last 20 years. It was very strange.
Sometimes I would get so depressed and emotional out of nowhere that I would face the wall of my cell and tears would be coming out like faucets. A year later the emotions are in check, but my energy is low.
I did have some great experiences in Miami, though. My “celly,” Francisco, got me back to God and was an excellent guide on how prison works. I learned how to move the right way. When you are in a facility with guys who have spent most of their time in high-level security, you learn a lot about the way the system works, and you develop a different level of respect that isn’t seen in most of the self-surrender guys at the camp. It is a privilege to be at a camp and many of the guys here worked their way down over many years. At the same time, I don’t think you should have to be at a “pen” to know manners and respect. I learned how to make weights with garbage bags filled with water that were tied up inside laundry bags and sheets and I started training hard.
When I left Miami, I went back to lockdown again in Atlanta for a month before I got on the bus to Montgomery. I felt like I was starting all over again but I was ready. Unfortunately, there are no weights here so I got creative with bodyweight exercises and developed a full-body routine that I was doing every day until I came to RDAP [Residential Drug Abuse Program]. At that point back in August, I started training one body part a day with a ton of volume. I am talking 30 sets or more and with supersets. Along the way, much of this has been a blur but a few moments really stick out. Cedric McMillan and Bostin Loyd, RIP. These were hard phone calls with my dad that broke my heart.
I did a lot of reflection on life outside of bodybuilding this year. I thought about my drug and diuretic use while I was competing and my desire to be the biggest and best. I was pretty conservative for the most part but also took some chances toward the end, and I wonder if those chances will catch up to me later. We are always quick to say, “The steroids did it” but we are also quick to say, “Well, he must have had a preexisting condition.” Regardless, guys are dying young and I feel there has to be more time spent getting blood work done, and working with doctors no matter what. I know guys who have died young that were the picture of health on the outside, but that doesn’t mean shit if you don’t know what’s going on inside. Then you have guys who just don’t care and want to be big at all costs and if that’s their decision, then so be it because it was their choice. I have had guys tell me they want to die young and jacked and not old and frail. Who am I to say what a person can and can’t do, when they are aware of the potential risk and ignoring it out of pure self-will? I would like to die old and mentally strong, but I want some muscle too.
The moment that sticks out as by far the best was when I finally got to see and touch Marissa for the first time after almost nine months. I have never felt that combination of nerves, anxiety and excitement at such a high level in my life. When we ran to each other in visitation and embraced with a kiss, it had to look straight out of a blockbuster Hollywood romance movie and I will never forget the way we cried together in pure jubilation with her saying, “Why is your heart beating like that?!” And me replying, “Because I am so excited to see you again.” I thank God every day for her love.
And speaking of her and her love, it’s kept me really motivated and strong. A lot of guys don’t have anyone on the outside, and that can be a struggle. I see it and live with it; guys who literally have no one. I am blessed, and I have so much gratitude for the people in my life. My dad has done awesome with Blackstone Labs™, and I never have to worry about anything with him and my partner, Jared Wheat. I am not a momma’s boy, but I sure do love the love my mom shows, day in and out.
What I am trying to say with all this is even though I have been locked up a year, it could be so much worse. I have learned to have more positive self-talks with myself and find the silver lining in everything. I have learned to trust God and his process for me, and I have learned to be present in the moment and not worry as much about things I can’t control. What I can control is myself and my actions, and I choose to get up before count every day and be first outside to train. It makes me feel great and accomplished.
I conduct myself with respect and integrity and when it comes to fitness and bodybuilding on the compound, there hasn’t been a day in a while that I haven’t been asked for help and taken the time to explain and help as much as I can because I know how positive bodybuilding and fitness can be for everyone, physically and spiritually. I have missed the bodybuilding shows but I have friends like Guy Cisternino, Billy Gagliardo and Nick Trigili, who email what is going on. I have Muscular Development magazine in my corner giving me a voice, but I also rely on the magazine to keep my finger on the pulse of the industry and get so excited when the mail comes, and my MD is there.
My training is going as good as it can be and I am a big but kind of chubby 275 pounds, but if you know me like my Blackstone Labs™ family does, then you would know that means next year’s BEAT PJ contest is going to be our biggest ever and NO ONE is going to beat me this time!
Thank you all for reading. If you have requests on what you want me to write about, submit them to the Blackstone Labs™ Instagram. I love you all, peace out, bye!
Instagram @pjbraunfitness
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Instagram @blackstone_labs
Supplemental Breast Milk for Bodybuilders: The Secret Behind It
Many bodybuilders are increasingly getting obsessed with drinking breast milk. Yes, you read that right. What’s the first thing that comes to mind when you notice a grown man or woman taking breast milk meant for babies? Well, however, yuckish that mind sound, bodybuilders who have discovered its secret don’t care about naysayers. Supplemental breast milk comes with many fitness benefits only bodybuilders can explain.
But why human milk? Scientists and fitness experts have been scratching their heads to try and answer this. And although there isn’t sufficient data to support breast milk’s effectiveness in enhancing muscle growth, users have some positive results. In this article, we will try to find out the possible reasons bodybuilders have resorted to taking breast milk as a supplement.
What Science Says
It is important to note that breast milk is the most complex, nutrient-rich food for babies for all mammals. Babies derive many benefits from breast milk, including immune-boosting sugars and development nutrients. No wonder every bodybuilder wants a piece of this magical natural product to have the edge over their opponent. Breast milk has no side effects, unlike other synthetic products bodybuilders use as supplements.
Related Article:: Horse Chestnut and Other Supplements to Get Rid of Water Retention
The formula has been known to promote development in bodybuilders, just like it does babies. Bodybuilders will go to any length to build muscle and strength. There is a notion that bodybuilders are selective about the kinds of foods they take, and it is for the right reasons. It is not every meal you take that helps you to achieve your fitness goals. Importantly, bodybuilders must watch out for their diet lest they consume something that reaches the opposite of what they want as far as fitness is concerned.
Benefits of Supplemental Breast Milk to A Bodybuilder
There is a significant amount of protein in breast milk. It is one of the best sources of protein for athletes and bodybuilders. Bodybuilders take breast milk because it increases muscle growth, helps with recovery, and contains a lot of protein. Breast milk comprises between 50 and 60 percent water, 25 to 35 percent carbohydrates, and 10 to 15 percent protein.
It also contains fat, which is mainly in the form of triglycerides (which are a type of fat). It has plenty of vitamins and minerals that are important for infants. Breast milk also has immune-boosting properties that help fight bacteria and pathogens in the human body. While it is not as easy as a shake, breast milk can be stored in an airtight container in the refrigerator for up to 72 hours.
It is a good idea to store it if you are on vacation. The B vitamin, niacin, is also in breast milk. It helps absorb other B vitamins in the body, and it helps fight off infections. The amount of protein in this milk is a significant part of what makes it a valuable source for bodybuilders. The amount of protein in breast milk is also essential to infants because they need a lot of protein in their diets.
Must Read:: What Are The Stages of Topical Steroids Withdrawal?
Preparing Supplemental Breast Milk At Home
Breast milk is an excellent source of nutrients and is much better for bodybuilders than cow’s milk. The advantages of breast milk to bodybuilders are many. Breast milk contains the perfect balance of protein, fat, and carbohydrates, making it an excellent post-workout drink. It also has all the essential vitamins and minerals that your body needs to recover from a strenuous workout.
If you’re going to prepare breast milk at home, then it is much easier than buying it from the store. To make a protein shake, mix 10-12 ounces (3/4 to 1 cup) of breast milk in one blender container with 15-20 ice cubes. Add 1/2 teaspoon of vanilla extract and 6-8 ounces of your favorite fruit juice (fruit or vegetable). Blend until smooth. You can also replace the fruit juice with water or soy milk, but you lose the nutritional benefits that come with breast milk.
Oprah Winfrey’s Take on Supplemental breast milk
Oprah Winfrey famously drinks a cup of breast milk daily, claiming it helps her sleep better and improves her skin. Some say that eating foods from animal sources such as meat, dairy, and eggs is bad for you because they contain cholesterol, saturated fats, and high omega-6 fatty acids. However, it is no secret that these products are, in fact, quite nutritious and healthy for the bodybuilder. When switching to a vegan diet to lose fat or enhance physical performance, athletes must carefully consider their intake of vitamins A, D, B12, and C.
Breast Milk Vs. Regular Supplements
Regular supplements are often extracted, purified, and concentrated on offering a high dosage of their key ingredient. The downside of this is that they don’t always provide the benefits associated with the original food. As an example, red wine contains antioxidants known to promote heart health. However, most red wine supplements are synthetic and have such a low concentration of these antioxidants that you need to drink about ten bottles for the same effect as one bottle of regular red wine.
When combining multiple supplements, it’s essential to consider that many of these substances have different effects when combined (see the “When You Shouldn’t Take It” section below). Certain supplements may also interfere with each other. For example, some people find that they can exercise better when taking creatine along with the amino acid L-arginine. However, others find that this combination causes a headache. In general, it would be best not to accept these two supplements.
The Downside of Regular Supplements
Supplements are a great way to help bodybuilders reach their goals. However, there are some disadvantages to some supplements for bodybuilders. For example, there could be side effects from using these supplements. It is essential to research what the side effects might be before starting a supplement. It is not always necessary to use supplements to get the nutrients you need in your diet. If you eat at least five servings of fruits and vegetables daily, you will get all the vitamins and minerals your body needs.
Some supplements may be necessary for bodybuilders, others could improve their performance, and others are just for fun. Some joint supplements for bodybuilders include creatine, protein powders and bars, glutamine, BCAA’s or leucine-enrichened proteins/whey products, multivitamins, and supplements for testosterone.
The main disadvantage of supplements is that they may contain harmful ingredients or too much of a particular nutrient. For example, creatine has been shown to cause liver damage in doses higher than the recommended daily allowance, so it is best to use it only when necessary. Other side effects could be allergic reactions or infections from bacteria found in supplements. Researching the potential side effects before taking any supplement is a good idea if you are going to use the supplement.
Breast Milk in The Black Market
Supplemental breast milk is currently sold for $1.50 per ounce, a popular item on the black market. Breast milk in the black market is a relatively new phenomenon. It started with the rise of the internet and social media, which made it easier for mothers to connect.
It’s a booming business that has been fueled by increasing demand from parents who are unable to breastfeed their children or by those who want to try out breastfeeding before they commit to it .” Due to the high demand, breast milk is now being sold in online marketplaces and real-life stores,” says Caroline Dyas, Senior Lecturer of Sociology at Goldsmiths College. “From a sociological perspective, there are many reasons why people buy or sell breast milk.”Breastfeeding rates worldwide have been steadily increasing as more mothers choose not to use formula because they believe it has adverse health effects.
Formula companies have responded by creating products that mimic the effects of breast milk, and as a result, demand for human milk has increased. The trade-in breast milk is also driven by the rise of “natural parenting” – a movement emphasizing breastfeeding over formula feeding. These mothers believe professional support and available resources are insufficient to enable parents to breastfeed their children exclusively. “Women who want to get into the business often have difficulty finding lactating donors,” explains Dyas. “As a result, it’s straightforward for these.
Is Breast Milk Legal?
In the United States, buying or selling human breast milk is illegal, but it is not unlawful to provide breast milk for free. Women can be paid by companies that make formulas and baby food in exchange for their donated breast milk. Organizations like the Human Milk Banking Association of North America and Mothers’ Milk Bank of North Dakota have helped establish banks around the US where women can donate their excess breast milk without penalty.Breast milk is often donated for research in Japan because it is considered a superfood. To prevent breast milk from being in short supply, many women are attempting to donate their milk. This has led to creation of a market for human milk and its derivatives, such as infant formula, which have been developed or improved over time by companies such as Nestle and Mead Johnson.
Overall
Supplemental breast milk is not just for kids. The protein in breast milk can help build muscles in adults too. Although there are other ways to get protein, it’s still a good option for lactose-intolerant bodybuilders or those who don’t like meat products. It is not uncommon for people to have intestinal issues when they eat meat. They may also think it’s easier to avoid meat altogether and give their bodies a break from saturated fat. With this in mind, breast milk has a much lower impact on the body and often includes less saturated fat than meats.
A theory exists that consuming these foods may allow the body to produce more human growth hormone (HGH), thereby increasing muscle and lean body mass in the short term. There is no scientific evidence to support this claim, however.
Also Read:: Are HMB Supplements Better than Steroids? – Research Review
Straight Facts: More Top Effective Bodybuilding Supplements Proven By Science
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Jerry Brainum returns with part two of his list for the most effective bodybuilding supplements based on scientific studies.
In the massive world of sports and nutrition supplements – there are a lot of claims as to what brands and what products are the best for bodybuilding and fitness. Most of this is just marketing and sadly, many substances in supplements are unnecessary additions to your diet for improved fitness. However, this does not mean that all supplements are a waste of money. That’s why Jerry Brainum has returned with the second part of his list for the most effective bodybuilding supplements. In this episode of Straight Facts, Jerry Brainum breaks down the best bodybuilding supplements proven by scientific studies.
The claims made by supplement companies need to be backed by some sort of study. Baseless claims cannot be used to market products. While this is great in theory, it’s relatively easy to manipulate studies to fit a business narrative. There are even rich enough businesses that invest in their own studies – likely bent towards making sure the outcome looks appealing to buyers. That’s why Jerry Brainum has spent his time looking at the most neutral and diverse collection of studies he could find that investigate nutrition supplements and their effects.
Last episode, Jerry Brainum broke down the most effective supplements backed by science – but he couldn’t fit the entire list in one episode. So we’re back this week to complete the list. What are the best supplement products that will actually work based on rigorous and peer reviewed studies? Let’s find out.
Sodium Bicarbonate
Sodium Bicarbonate is used as a blood buffer – often times in medical emergencies at the hospital. But its effects also have use in the fitness world. sodium Bicarbonate buffers the build up of acid produced by your muscles when you exercise. This makes the supplement a great addition to your stack if you perform high intensity exercise or athletic activity. By buffering the acid – it reduces soreness and fatigue as you train.
The big downside here is that Sodium Bicarbonate, true to its name, contains a lot of sodium. So it may be hard to dose this supplement depending on your nutrition needs outside of fitness. Typically, you will need to take 0.2 grams per kg of bodyweight in order to receive the effects of this supplement. It should be taken at least 60-150 minutes before physical activity.
If you find yourself having gastrointestinal issues caused by this supplement, try adding a small dose of carbs. It will help settle and prevent stomach issues.
L Carnitine
L carnitine is a supplement that is actually produced naturally in the body. It’s a very vital substance that is needed to transport small chain fatty acids into the mitochondria of our cells. This is where fat is oxidized – making it essential in our body function. Due to this functionality, l carnitine gained a reputation as being a useful fat burning supplement.
A problem arose when using l carnitine as a supplement product in your diet. The substance would not make it’s way into the muscle – thus making it likely ineffective as a fat loss supplement.
This all changed when scientists determined that taking l carnitine alongside carbs raises the body’s ability to absorb the substance into your muscle. The downside here is that the carb amount suggested is no slight number – about 95 grams.
However, by adding carbs alongside an l carnitine supplement, absorption into the muscle increased by 15%. While this sounds like a small amount, it was enough to show proven improvement in muscle loss. The l carnitine in the muscle triggers your muscle to prioritize burning fat during a workout. Some studies show that even with the additional carbs – enough fat was burned to not only even out the carb intake but lead to additional fat loss.
Jerry Brainum believes this is a double edged sword and might not work for everyone. Especially in bodybuilding, needing to add extra carbs may not be the best option for you. With the added amount of carbs, insulin levels might get thrown off which could lead to additional unintended weight gain despite the l carnitine in action.
However, other studies have shown that even if you take l carnitine without carbs – it can lead to increased fat loss. Currently, these studies are at odds with others that have shown no fat loss increase. So this is not fully confirmed.
Citrulline
Citrulline is a substance found in natural foods – particularly in larger amounts in watermelon. When consumed, citrulline travels directly to the kidneys where it is processed into arginine. The arginine then quickly helps to produce nitric oxide in your body. This, of course, can help enhanced exercise performance by widening blood vessels leading to more oxygen to working muscles.
So why not just take arginine as a supplement directly? Interestingly enough, when arginine is consumed, it actually processes into citrulline in the kidney. This will eventually lead to nitric oxide production – but at a much slower rate with up to 60% of the original supplement not being absorbed by the body. Citrulline, on the other hand, absorbs much better and is quicker acting.
The best time to take citrulline is typically an hour before exercising to receive the effect. With a dose of 6-8 grams.
Wrap Up
Jerry Brainum admits that this list is not fully exhaustive to all supplements that have a positive effect on bodybuilding and fitness. However, these are the top supplements that have been rigorously proven by science. There are many other supplements that certainly work based on anacdotal evidence over decades of the industry. That being said, they have not been as deeply studied. For the purposes of Jerry Brainum’s list – he wanted to only include directly proven by science supplements.
You can watch Jerry Brainum detail this best bodybuilding supplements proven by science part two in the video above. Make sure to check out new episodes of Straight Facts every Wednesday only on Generation Iron or where ever podcasts are downloaded.
Myprotein Clear Whey Meal Replacement Review
Everything you need to know about Myprotein Clear Whey Meal Replacement
Product Overview
Losing weight is challenging. Eating healthy foods can be expensive and hard to sustain. Plus, it’s time-consuming. But quality meal replacement shakes make losing weight effortless, quick, and convenient to consume. They won’t be as expensive or a nuisance as buying a plethora of healthy food to make your waist slimmer. Premium meal replacement shakes give you everything you need in a couple of scoops, such as Myprotein Clear Whey Meal Replacement.
Not all meal replacement shakes are adequate, though. Quality meal replacements have essential vitamins and minerals for your overall health that whole foods have. Plus, they’re high in protein and other fat-loss ingredients. A meal replacement with ample protein is essential because protein helps you build muscle to make your metabolism faster. Moreover, protein makes you feel satiated, so you won’t need as many calories to feel satisfied. Fiber is also an essential component of meal replacements since it curbs your hunger levels too.
And, of course, low sugar and calories are a must in an adequate meal replacement for weight loss. Since, well, eating fewer calories is critical to shedding pounds. Well, Myprotein Clear Whey Meal Replacement has everything you need in a quilty meal replacement shake to make weight loss easy. It’s high in protein and fiber, packed with essential nutrients, and low in calories and sugar. In addition, it’s made of whey protein, meaning you’ll consume the essential amino acids your body needs. And it comes in mouth-watering fruity flavors.
Main Takeaways
Myprotein Clear Whey Meal Replacement is packed with essential vitamins and minerals.
This supplement is high in protein and fiber but low in calories and sugar, making it practical for weight loss.
Myprotein Clear Whey Meal Replacement comes in various fruity flavors to satisfy anyone’s taste buds.
Myprotein Clear Whey Meal Replacement is an excellent meal replacement shake to help you lose weight. It contains essential qualities for weight loss, including few calories, sugar, and high protein and fiber. It also has the essential amino acids necessary for repairing and preserving muscle tissue.
What Are Meal Replacements?
As the name suggests, meal replacements are an alternative to food for meals, e.g., meal replacement shakes. These meal substitutes are designed to be a quick and convenient way to consume calories and nutrients. Also, a quality meal replacement will help you lose weight. A meal replacement that’s good for losing weight will be low in calories, high in protein, and will contain vitamins and minerals.
Benefits of Protein
Protein is vital for losing weight. That’s because protein helps you stay satiated, meaning you can get fuller off fewer calories. Also, protein is essential for muscle growth. And the more muscle you have, the faster your basal metabolic rate will be–the calories you burn at rest.
Why Whey Protein
Whey is a form of protein derived from dairy. Whey protein is better than other proteins because it contains all the essential amino acids. Amino acids are the building blocks of protein. Your body needs 20 different amino acids to grow and repair tissue. Still, only nine are essential, meaning these nine essential amino acids are critical for tasks that require growing tissue, such as muscle growth.
Moreover, your body produces nonessential amino acids, but you can only get essential amino acids from your diet. You can get these essential amino acids from animal proteins, including meat, eggs, and poultry. Or you can get them in a quality meal replacement to make things easier.
Myprotein Clear Whey Meal Replacement Highlights
Myprotein Clear Whey Meal Replacement is a mouth-watering shake with various fruity flavors: Peach Mango, Apple Pear, Cranberry Pomegranate, and Grapefruit. This meal replacement shake is high in protein and fiber but low in sugar and calories. Its ample protein and low calories make it perfect for people in a caloric deficit for weight loss that want to build or preserve muscle. Moreover, it’s gut-friendly since it doesn’t contain much sugar and has prebiotic insulin. In addition, it contains vitamins and minerals, such as vitamins C and D, for optimal health.
Properties to Lose Weight and Improve Body Composition
The ingredient and properties of Clear Whey Meal Replacement make it an ideal meal replacement shake to lose weight and improve your body composition (build muscle, lose fat). This supplement has low calories and high protein—moreover, essential vitamins and minerals, including vitamins C, D, and B12.
Low Calories
Studies conclude that you need to consume fewer calories than you burn to lose weight (1). Therefore, foods that are filling yet low in calories are optimal for losing weight. For example, Clear Whey Meal Replacement only contains 200 calories per serving.
High Protein
Of course, consuming enough protein is imperative for building muscle, but it also helps to curb your hunger levels (2). This protein supplement contains 23g of protein per serving.
Vitamin C, D, and B12
C boosts antioxidants to fight disease and helps your cardiovascular health by increasing blood flow. Vitamin D protects your muscles and bones from muscle atrophy and osteoporosis. B12 is essential for the brain and nervous system and helps create red blood cells, which provide oxygen to your muscles.
Fiber
Fiber is essential for digestion and controlling your bowel movements. A healthy digestive system aids weight loss.
Myprotein Clear Whey Meal Replacement Features
Meal replacement shakes can be an adequate substitute for whole foods for a quick and convenient way to lose weight. Plus, quality ones are healthy since they contain vitamins and minerals. And other ingredients such as fiber and protein are also critical in a meal replacement for fat loss. Myprotein Clear Whey Meal Replacement shake is a premium meal replacement that tastes delicious and has the protein, vitamins and minerals, and ingredients essential for weight loss and overall health.
Features (Per Serving)
200 calories
23g of protein
8.2 g of fiber
27 vitamins and minerals (including vitamin C, D, and B12)
8g prebiotic insulin
Less than 2.3g of sugar
Fruity flavors
How to Best Use Clear Whey Meal Replacement
Myprotein recommends adding two Clear Whey Meal Replacement scoops in 500ml water into a shake bottle. In addition, they suggest you substitute two of your main meals daily with their meal replacement to aid with weight loss. For optimal results, MyProtein says you should consume Clear Whey Meal Replacement with a balanced diet and healthy lifestyle and consume plenty of fluids.
Myprotein Clear Whey Meal Replacement is an excellent meal replacement shake to help you lose weight. It contains essential qualities for weight loss, including few calories, sugar, and high protein and fiber. It also has the essential amino acids necessary for repairing and preserving muscle tissue.
Overall Value
Myprotein Clear Whey Meal Replacement is an excellent meal replacement shake to help you lose weight. It contains essential qualities for an adequate meal replacement for weight loss, including few calories, sugar, and high protein and fiber. Moreover, it’s made of whey protein and has the essential amino acids necessary for repairing and preserving muscle tissue. In addition, it’s excellent for your health since it contains vital vitamins and minerals.
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References
Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup, Margriet Westerterp-Plantenga, Protein, weight management, and satiety, The American Journal of Clinical Nutrition, Volume 87, Issue 5, May 2008, Pages 1558S–1561S, https://doi.org/10.1093/ajcn/87.5.1558S
MyProtein Whey Forward Review
Our Complete Review Of MyProtein Whey Forward: Everything You Need To Know
Editor’s Note: Generation Iron’s content is meant to be informative and should not take the place of advice and/or supervision from a medical professional/trainer. The articles and opinions on this site are not meant to be used as diagnosis, prevention, and/or treatment of health problems. Speak with your physician/trainer if you have any concerns.
What is Protein
Protein can be found within every cell of the human body and is essential for repairing those cells, making new ones, and growth and development. Protein can be associated greatly with muscle recovery as well.Typically it is recommended that most of your proteins come from whole foods like meats and fish, but it is not always easy to get those foods into your system!
Why Protein Powder is Beneficial
For starters, meat and fish can get pricey, especially in today’s economy. Another thing is, if you are short on time, you may not be able to prepare those foods for consumption, especially if you are someone who likes to get an influx of nutrients right after a workout. Not to mention, not everyone eats meat or fish, and for people who live like that, protein intake is not as easy.
This is where protein powder comes in! Protein powder makes it a lot easier to hit your protein intake for the day in a time efficient and typically cost effective manner. You can get all types of protein powders ranging in flavor, macronutrients, animal or plant based, and so much more. And let’s not forget, the flavor of protein powders can be a sweet treat throughout the day, especially for someone that is dieting.
However, protein powders can be hit or miss when it comes to taste, texture, pricing, and so on. The new Whey Forward protein from MyProtein balances all of those things for a tasteful, smooth, and affordable protein. Not to mention, it is animal free!
Let’s dive into the full review of MyProtein’s new Whey Forward protein powder.
MyProtein is changing the way of dairy. Made by microflora, not cows, they have produced protein that’s identical to traditional whey. It’s fermented, not farmed. And it’s the most sustainable whey protein around. Each delicious serving is packed with 20g of protein, providing your body with the high-quality protein it needs every day.
Product Overview
MyProtein’s new Whey Forward is not only animal free, but also environmentally friendly and sugar free. It provides the same benefits as standard whey protein, only it does not come from cows! What else does this new Whey Forward line have to offer?
Well, in one serving, you are getting:
20 grams of protein
4.7 grams of BCAAs
Same taste/texture as whey
How is this even possible to have a protein that is so similar to whey, yet is animal free? Well, MyProtein explains that is all thanks to Perfect Day’s four-step fermentation process. This process consists of tiny organisms called microflora being fed simple plant sugars, which they convert into dairy-identical protein.
Benefits of Whey Forward
The benefits of this protein start off with 20 grams of protein in a single serving. It has been proposed that the average person can only digest 20-25 grams of protein in one sitting. This makes the serving size of 20 grams fits that pretty much perfectly.
Another benefit of Whey Forward is the 4.7 grams of branched-chain amino acids (BCAAs). There are many suggested benefits of BCAAs, which include, but are not limited to: bringing on muscle growth, decreasing muscle soreness, and preventing muscle wasting. There are many foods that contain BCAAs, and Whey Forward helps boost your intake of them.
Other benefits of Whey Forward protein include it being sugar free, animal free, lactose and hormone free, and the overall taste and texture bringing a bit of creamy goodness to make your diet a little bit more enjoyable.
Why Choose Whey Forward
MyProtein is changing the way of dairy. Made by microflora, not cows, they have produced protein that’s identical to traditional whey. It’s fermented, not farmed. And it’s the most sustainable whey protein around.
Each delicious serving is packed with 20g of protein, providing your body with the high-quality protein it needs every day.
What Does Whey Forward Taste Like?
According to the description from MyProtein, WheyForward is as creamy and delicious as your usual whey protein, just without the lactose or hormones.
Not to mention it comes in three flavors that have our mouths watering.
These three flavors include: Creamy Mint Chocolate, Decadent Chocolate Brownie, or Rich Salted Caramel.
How is Whey Forward Environmentally Friendly?
According to MyProtein: Whey Forward has all the benefits of regular whey protein, with less impact on the planet.
Compared to whey protein from cows: Whey Forward uses up to 99% less water, 60% less non-renewable energy, while creating up to 97% fewer greenhouse gas emissions.
Suggested Use
As with most protein powders, it is suggested that you mix one scoop of Whey Forward with 6-8 ounces of water. Or, you could use your favorite type of milk.
Whey Forward Ingredients
So, if it is not a typical whey protein, what exactly does Whey Forward consist of? That is a great question. Let’s see the ingredients for the three flavors:
Decadent Chocolate Brownie: Non-Animal Whey Protein, Cellulose Gum, Natural & Artificial Flavoring (Natural & Artificial Flavor, Modified Food Starch), Cocoa Processed with Alkali, Salt, Sucralose. CONTAINS: MILK
Rich Salted Caramel: Non-Animal Whey Protein, Cellulose Gum, Natural Flavoring (Natural Flavor, Modified Food Starch), Salt, Sucralose, Caramel Color.CONTAINS: MILK
Creamy Mint Chocolate Chip: Non-Animal Whey Protein, Natural & Artificial Flavoring (Natural & Artificial Flavor, Cocoa Powder, Xanthan Gum, Gum Arabic), Cellulose Gum, Chocolate Cookie Pieces (Wheat Flour, Cane Sugar, Palm Oil, Cocoa processed with Alkali, Corn Flour, Salt, Sodium Bicarbonate, Dextrose, Soy Lecithin, Natural Flavor), Sucralose, Acesulfame Potassium. CONTAINS: MILK, SOY, WHEAT
Nutrition Facts
Now you have seen the ingredients and you know there are 20 grams of protein in each serving, what do the nutrition facts look like for each flavor? Let’s take a look at what the labels consist of.
Each flavor has between 90-100 calories per serving consisting of no fat, 2-4 grams of carbs, no sugar, and 20 grams of protein. They also have between 220mg and 240mg of sodium per serving. There is 90-92mg of calcium, accompanied by 170-210mg of potassium.
Whey Forward Reviews
Sure, we can tell you all about how great MyProtein’s new Whey Forward protein is, but we are not the only ones that think it is great. Whey Forward has landed a solid 4.96/5 stars in its reviews after only being on the market since July of 2022.
Price
Whey Forward is not the cheapest, but it is affordable, especially for the quality of product you are getting when you order it. Whey Forward comes in two different sizes, one of them being the option for 10 servings per container, and the other being 20 servings per container.
Price for 10 Servings: $24.99
Price for 20 Servings: $39.99
If you buy a container for 10 servings it comes out to about $2.49 per serving, but if you buy the container for 20 servings it comes to about $2 per serving.
You also can get a sample packet to try it out for only $4.99. This way, you’ll know if you like Whey Forward before diving into a full purchase of a bigger container.
Pros and Cons
There are a few pros and a few cons of Whey Forward that you may want to take into consideration before purchasing. Let’s take a look.
Pros:
Animal free
Environmentally friendly
Includes 20 grams of protein and 4.7 grams of BCAAs
Smooth texture
Unique flavors
Good reviews
Cons:
Price is higher than some other proteins
Only comes in containers of up to 20 servings
MyProtein is changing the way of dairy. Made by microflora, not cows, they have produced protein that’s identical to traditional whey. It’s fermented, not farmed. And it’s the most sustainable whey protein around. Each delicious serving is packed with 20g of protein, providing your body with the high-quality protein it needs every day.
Conclusion
MyProtein’s Whey Forward brings together taste, texture, and affordability to add a little variety into your diet. Whey Forward is for anyone! Even if they do not consume animal products. Whey Forward is revolutionary starting at the fermentation process, as it is fermented and not farmed. Yet it still brings the same benefits of standard whey protein when it comes to nutrients, taste, and texture. The only difference is there are no animals involved in the process. You can grab your Whey Forward in containers of 10 servings, 20 servings, or try a sample packet first! What are you waiting for?
Resources
“Protein in Diet: Medlineplus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, https://medlineplus.gov/ency/article/002467.htm#:~:text=Every%20cell%20in%20the%20human,%2C%20teens%2C%20and%20pregnant%20women.
Schoenfeld, Brad Jon, and Alan Albert Aragon. “How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution.” Journal of the International Society of Sports Nutrition, BioMed Central, 27 Feb. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/.
Stuart, Annie. “Branch-Chain Amino Acids: Uses and Risks.” WebMD, WebMD, https://www.webmd.com/vitamins-and-supplements/branched-chain-amino-acids-uses-risks.
Straight Facts: The Most Effective Bodybuilding Supplements, Backed By Science
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Jerry Brainum lists the most effective bodybuilding supplements according to scientific studies.
The bodybuilding and sports supplement industry has boomed over the last few decades. What was once dominated by a small number of tried and true brands is now overloaded with hundreds of supplement companies and manufacturers. While having purchasing choice is great to best get what you need – it can also make supplementation confusing. Which brands should you trust? Which types of supplements actually work? Am I being scammed? In our latest episode of Straight Facts, Jerry Brainum breaks down the top supplements backed by science to guarantee results.
It seems like nearly every week a new kind of supplement product hits the market. Each one advertises that it is the best solution to optimizing your fitness training. But how do you separate the over-exaggerated marketing from the real deal supplements that make a difference? While FDA approval of a supplement is a good start – deeper scientific studies are required to know if a supplement actually will make changes to your training and diet.
That’s why Jerry Brainum broke down a short list of science research backed supplements that are considered most consistently effective for bodybuilders and athletes. Keep in mind this list is considering legal over the counter supplements and not PEDs such as steroids. Let’s jump into it.
1. Creatine
After piling through the data, Jerry Brainum found that most scientific studies endorse creatine as an effective supplement. It works for 80% of people who use it in an aggregate score of research studies and essays. Creatine is probably one of the earlier supplements you were made aware of back in high school – and for good reason. It keeps your muscles supplied with energy for muscle contraction. It stimulates intramuscular insulin growth factor one which is a direct anabolic effect. It also helps to reduce acidity in muscle – which is a big factor in fatigue during training. It is without question the number one most effective supplement.
RELATED: Best Creatine Supplements For Bulking & Muscle Growth
2. Caffeine
While technically more of a drug than a supplement, studies have shown that caffeine, an all natural substance, is effective for sports supplementation. Whether you get the caffein boost via a pre-workout supplement or simply a few cups of coffee – there’s no doubt that this drug works to boost your energy.
A few tips to keep in mind. You’ll want to ingest caffeine (coffee for example) one hour before you workout in order to get the best effects from it. However, if you train late – then the boosting energy of caffeine will last well into the night and might make it harder for you to sleep. This can hurt your muscle recovery.
Note – if you have any kind of heart or artery disease or complication, caffeine can restrict the dilation of your arteries. This can reduce the amount of blood pumping into your heart. Which can cause health risks if you have any known pre-existing heart and artery conditions.
RELATED: Best Pre-Workout Supplements For Bodybuilding & Muscle Gain
3. Nitrates
Nitrates are substances found naturally in green leaf vegetables (such as beets). This is a great way to get the benefits of nitric oxide without taking boosters (which may come with additional ingredients you may want to avoid in your diet). Nitrate takes about 2-2.5 hours from the time you consume it before you get the full effect during a workout. Effects include dilation of blood vessels – which helps you get a great pump and great delivery of oxygen to muscles.
4. Beta Alanine
Beta Alanine increases the production of carnosine in the body. This helps increase muscle endurance by preventing acidity build up in muscle which is one of the factors that cause fatigue. Essentially, much like nitrates, this supplement can help stave off fatigue. This allows you train harder and longer in the gym.
On a personal note – Jerry Brainum mentions his own use of beta alanine. In his experience, a low dose did not help him. But after going to a higher dose he was able to see an effect.
RELATED: Straight Facts – The Pros And Cons Of Beta Alanine
Wrap Up
While the supplements listed here are backed with rigorous research to endorse their efficiency, it should be noted that if something works generally on paper it may not work for you. Each individual has unique genetics. No one drug affects a person exactly the same way.
If you are not using some of these supplements in your diet – and are looking for a natural way to increase performance – try adding these into your stack. Evaluate if the results work for you, adjust, and repeat. You might just find something to give you the edge during bodybuilding training.
You can watch Jerry Brainum go into full detail about this supplements in our latest episode of Straight Facts above. Make sure to check out new episodes every Wednesday only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
MuscleMeds Stemtropin Review
Everything you need to know about MuscleMeds Stemtropin
Product Overview
As we age, our muscle mass declines, and we experience muscle atrophy. Of course, muscle atrophy is a normal part of aging, but what if there was a way to combat that? Well, stem cell therapy is a popular therapy for helping people prevent age-related muscle loss. In addition, stem cell therapy is also beneficial for building muscle and regeneration, making it perfect for athletes and fitness enthusiasts looking to pack on more gains.
However, stem cell therapy is expensive and comes with its risks. But there’s a quality natural dietary stem cell supplement that provides you the same benefits, MuscleMeds Stemtropin. Stemtropin is the first natural nutritional supplement to increase the production of stem cells and HGH (human growth hormone). This article will dive deeply into how the natural dietary supplement Stemropin can help you build more muscle, prevent muscle loss, and help with muscle regeneration.
Main Takeaways
Stemtropin is a natural dietary stem cell and growth hormone booster that helps with muscle hypertrophy (growth) and prevents age-related muscle atrophy.
It increases your stem cell production by 20% and HGH by 72%.
Stem cells help with muscle regeneration to help athletes recover from injuries such as sprains and muscle tears.
30% OFF
MuscleMeds Stemtropin is the first natural dietary supplement that increases stem cell and GH production. A 72% increase in GH and a 20% increase in stem cells is a pretty drastic increase, so it should provide you with all the benefits GH and stem cells offer, including increased strength and muscle growth, muscle regeneration, and fighting age-related diseases.
What Are Stem Cells?
Stem cells are cells that haven’t differentiated–dividing into multiple cells known as differentiation. Since stem cells are undifferentiated, they can develop into cells that serve different purposes for bodily functions. For example, you can use stem cells to grow and repair tissue, e.g., muscle growth. Most cells are differentiated cells. Differentiated cells are cells that have already been divided for a specific task. For example, a red blood cell’s job is to carry oxygen through your blood. So stem cells allow you to multiply cells for a specific purpose you want, such as muscle regeneration.
Stem cells can help increase your HGH. HGH is produced by your pituitary gland, promotes growth, and helps regulate muscle and bone growth. And some sources claim HGH can slow the aging process.
Stem Cells Help Promote Muscle Growth and Regeneration
Although stem cells can be used for various purposes, including cancer and blood-related diseases, they can also help spur muscle growth and help repair muscle tissue (1). Muscle stem cells are activated in response to muscle injury and create new skeletal muscle cells to regenerate damaged muscle tissue (2).
MuscleMeds Stemtropin Highlights
Stemtrompin uses groundbreaking research on stem cells’ ability for muscle growth and muscle regeneration. Stemtropin has shown a 20% increase in your body’s production of stem cells. Stem cell treatments are costly and risky, but Stemtropin is the first natural dietary supplement to provide the same benefits as stem cell treatments.
Image via courtesy of MuscleMeds
This supplement’s effects amplify when you combine it with resistance training—the ingredients combined with taking this product before a workout has the power to increase HGH by 72%. The increase in stem cell production and GH can combat age-related muscle loss, known as sarcopenia. Stemtropin is an effective supplement for athletes looking to build muscle, boost athletic performance, and recover from injury.
Image via courtesy of MuscleMeds
Ingredients to Build Muscle
Stemtropin contains the natural herb buckthorn, responsible for increasing stem cells by 20%. In addition, it has the herb Safled Musli, the tropical legume Mucuna pruriens, and melatonin.
Safled musli may prevent swelling, and Mucuna Pruriens may improve your testosterone levels. Moreover, melatonin has antioxidant properties that can protect your muscles by reducing exercise-induced oxidative stress.
Other Ingredients
Stemtropin has hypromellose, rice flour, magnesium, stearate, and silica. And magnesium has been shown to boost exercise performance and has anti-inflammatory benefits (3). In addition, a study of 2,570 women concluded that magnesium intake increases muscle mass and power (4).
Featured MuscleMeds Stemstropin
Stem cell treatment is expensive and has potential risks. However, Stemstropin provides you with all the benefits of stem cell therapy by natural dietary means, making it safe but effective for building muscle, losing body fat, and recovering from workouts.
Stemstropin Benefits
Stem cell and growth hormone booster
72% increase in GH
20% increase in stem cells
Supports muscle building, strength, and recovery
Boost stem cells and GH in 2 hours
Combats age-associated muscle loss
Enhances athletic performance
Improve recovery from injury
Stemstropin Properties
Sea Buckthorn 500 mg
Safed Musli 500 mg
Mucuna Pruriens 375mg
Melatonin 5 mg
How to Best Use Stemtropin
MuscleMeds Stemtropin recommends consuming two capsules (one serving) daily. And they make it a point to say you shouldn’t exceed taking two servings daily. It’s also best to take this product before exercise for improved athletic performance. To help with muscle recovery, Stemtropin can be taken at night before bed, especially since it has melatonin, so it may help you sleep.
30% OFF
MuscleMeds Stemtropin is the first natural dietary supplement that increases stem cell and GH production. A 72% increase in GH and a 20% increase in stem cells is a pretty drastic increase, so it should provide you with all the benefits GH and stem cells offer, including increased strength and muscle growth, muscle regeneration, and fighting age-related diseases.
Overall Value
MuscleMeds Stemtropin is the first natural dietary supplement that increases stem cell and GH production. A 72% increase in GH and a 20% increase in stem cells is a pretty drastic increase, so it should provide you with all the benefits GH and stem cells offer, including increased strength and muscle growth, muscle regeneration, and fighting age-related diseases. So if you take your gym gains seriously and are always looking for a way to level up your gains and bust past plateaus, this supplement is worth consuming.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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References
Shadrach, J. L., & Wagers, A. J. (2011). Stem cells for skeletal muscle repair. Philosophical transactions of the Royal Society of London. Series B, Biological sciences, 366(1575), 2297–2306. https://doi.org/10.1098/rstb.2011.0027
Ruparelia, A. A., Ratnayake, D., & Currie, P. D. (2020). Stem cells in skeletal muscle growth and regeneration in amniotes and teleosts: Emerging themes. Wiley interdisciplinary reviews. Developmental biology, 9(2), e365. https://doi.org/10.1002/wdev.365
Nielsen F. H. (2018). Magnesium deficiency and increased inflammation: current perspectives. Journal of inflammation research, 11, 25–34. https://doi.org/10.2147/JIR.S136742
Welch, A. A., Kelaiditi, E., Jennings, A., Steves, C. J., Spector, T. D., & MacGregor, A. (2016). Dietary Magnesium Is Positively Associated With Skeletal Muscle Power and Indices of Muscle Mass and May Attenuate the Association Between Circulating C-Reactive Protein and Muscle Mass in Women. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 31(2), 317–325. https://doi.org/10.1002/jbmr.2692