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Best Ingredients To Make A Lean Shake For Muscle Growth
Check out the best ingredients to put into your lean shake!
We all love our shakes, either pre- or post-workout, but it can be challenging at times to really nail down what the best ingredients are to put into a lean shake. The dangers with these shakes are that we can put too many things into it, and while it may taste great, what happens is an excess of calories that we just don’t need. So while a lean shake seems like a good choice, the wrong ingredients can make this anything but lean.
Using protein or other shakes as a way to lean out or bulk is a smart choice. Ultimately, it gives us an enjoyable way to take in a ton of nutrients without feeling like we are stuffing ourselves with endless amounts of chicken and spinach. But, with this, comes the unfortunate sneaky weight gain if the wrong ingredients are put in.
Let’s take a look at some of the best ingredients to put with our lean shake. The right approach to making one of these treats can pay off in the long run and once you have that great recipe nailed down, you never have to worry again about too many calories in your lean shake.
Benefits Of A Lean Shake
When it comes down it, a lean shake provides for a host of benefits that you will love and enjoy. Benefits of a lean shake include:
Assist with weight loss by pumping you with great ingredients to keep you full and not add crazy amounts of calories.
Boost muscle growth with adequate amounts of protein to really give you the best chance at building real muscle (1).
Increase recovery by refueling and recharging those muscles so they grow, but also repair for faster bounce back (2).
Tasty options to give you something you can enjoy while still receiving awesome benefits.
Convenient way to get nutrients for all of those on-the-go needs.
Best Ingredients For Your Lean Shake
Let’s take a look at some key ingredients to elevate your lean shake to the next level. Working with premium and high-quality ingredients will ensure you get efficient growth, effective recovery, but most importantly, worthwhile gains.
Protein Powder
Those looking for a lean shake protein powder option will most likely be keen on a whey isolate, a more filtered form of whey protein perfect for weight loss and building muscle. While other forms of whey exist, there are also those non-dairy options which are great for those following a vegan and plant-based diet. The right protein powder will most certainly increase your gains for the better by working for muscle growth, better recovery, and serious weight loss effects (3).
As a great ingredient to curb your appetite and help keep weight off, yogurt is a great choice to add to the consistency of a shake as well. Plus, you get the added benefits and nutrients that come with it. The nice part is you can choose whatever flavor yogurt you desire that will only add to your shake (4).
Almond Milk
As a dairy-free option, this is a nutritious, low-calorie, and tasty alternative to add as your shake’s base. High in vitamins and minerals, while also being low in sugar, this is a source of calcium as well as a nice alternative to help you lose weight, or at the very least, keep weight off.
Fruit can add to the texture and taste of your shake and offers great vitamins and minerals for you to enjoy. When it comes to fruit, be cautious of how much you put in because with the amount of sugar, albeit natural, you never know how this can affect your bodybuilding goals.
Greens are essential for our overall health and wellness and by including greens in your shake, you work to benefit not only your physical health, but also your mental health. A great way to get easy nutrients into your body, you don’t have to worry about buying a super greens supplement, although these are great as well, because you get plenty of these greens in one go. Focusing on leafy greens allows them to blend nicely so you don’t even notice they are there.
Nuts are a great source of nutrients and are loaded with antioxidants. They will work to reduce inflammation, keep you full, offer nice taste and texture, and of course, work for weight loss. It should be said that nuts can be high in fat so limiting the amount and focusing on quantity is important, but at the end of the day, this is a great ingredient to throw in a lean shake (5).
Nut Butters
Along with nuts are those nut butters. Whether it be peanut butter, almond butter, or cashew butter, among others, these will offer the same benefits of nuts while changing the consistency. Again, be cautious of the amount but at the end of the day these butters are amazing options for you to see real gains.
Other Supplements For Muscle Growth & Meal Replacing
When looking towards other supplements that work well for muscle growth and meal replacing, there are some that work well for those weight loss goals too. As mentioned above, a protein powder is a great way to see real gains to tackle any and all of those desired growth, recovery, and weight loss goals. But for those wanting something on the go that still offers plenty of nutrients, definitely look into meal replacements for they will have a great balance of macros while also including plenty of other nutrients into their formula as well.
Wrap Up
Working with a lean shake requires only the best ingredients. It can be challenging to know exactly what to put into your lean shake but high-quality ingredients can make all the difference for your muscle growth, recovery, and weight loss goals. Add some of these ingredients into your shake and see what they can do for your gains today.
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
Stark, M.; et al. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Jacques, P.; et al. (2014). “Yogurt and weight management”. (source)
Natoli, S.; et al. (2007). “A review of the evidence: nuts and body weight”. (source)
Jake Paul vs. Tyron Woodley Rematch Confirmed, Tommy Fury Out With Injury
Jake Paul and Tyron Woodley will fight once again after Tommy Fury pulls out with an injury.
A rematch between Jake Paul and Tyron Woodley is all set and not in the way many might have imagined. Tommy Fury has backed out of his upcoming fight that was scheduled against Paul and Woodley will not step in.
The bout between Paul and Fury was all set for Dec. 18 in Tampa. Apparently Fury, who is the half-brother of heavyweight champion Tyson Fury, had to pull out due to an injury. It was confirmed by both Paul and Woodley that there will be a rematch instead.
“When my team woke me up on Friday to tell me Tommy Fumbles was pulling out, I told them I’ll fight anyone on December 18th. Troy, Trey, Trevor, Travis,… I don’t give a fuck who it is,” Paul wrote on Instagram.
Jake Paul continued to explain that Tyron Woodley would get an extra $500,000 if he is able to win by knockout. Paul is confident in his ability and believes that this fight will be easier than the first.
“First time I outboxed him. This time I’m gonna punish him and leave no doubt. #PaulWoodley @showtimeboxing@mostvaluablepromotions“
In their first meeting, Paul defeated Woodley by split decision. He is looking for redemption in what will not be a much-anticipated night of boxing.
“The hand off he fumbled, but i scooped it back up! It pay$ to #STAYREADY #PaulWoodley II“Leave No Doubt”
Saturday December 18th live on pay-per-view
@mostvaluablepromotions@showtimeboxing@jakepaul“
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ryan Terry: There Should Be A Weight Limit On The Men’s Physique Division
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Ryan Terry muses that a weight limit on Men’s Physique would help prevent physiques from growing bigger each year.
In a previous interview segment, Ryan Terry lamented the way Men’s Physique has changed over the past decade. Specifically, he believes that the physiques have gotten larger with each year – and it’s starting to look less like the original goal of the division. With the relatively recent introduction of Classic Physique, Terry believes the divide between Men’s Physique and Classic Physique is shrinking. His solution? Add a weight limit system to Men’s Physique similar to Classic. Ryan Terry discusses why he believes a weight cap on Men’s Physique would benefit the future of the division in our latest GI Exclusive interview.
Early into our conversation, Ryan Terry admits he may be a bit biased on his opinions of the direction Men’s Physique is moving towards. Terry sees himself as a smaller sized athlete in his division – and he believes that Men’s Physique as a whole has gotten too large. But in trying to be as objective as possible, Terry worries that Men’s Physique is growing too large in comparison to where the division started.
Classic Physique is a relatively new division that was introduced in late 2016. It was an answer to many fans worrying that Men’s Open has gotten too large compared to the Golden Era of the sport. This new division imposes weight limits based on height to ensure the physiques cannot grow too large. This kind of strategy is attractive to Ryan Terry. He believes that if Men’s Physique adapted to this ruleset (but on a smaller size scale), it would help prevent the division from losing sight of it’s original vision.
It’s almost inevitable that every division’s physiques grows in size over time. As each athlete tries to one up each other, they push the boundaries of size while trying to still match the aesthetic of the division. Over time, the slow change shifts the bar of expectation for judges and fans. Suddenly, a decade later, the physiques of a division look completely different.
This happened to Men’s Open – which is why slowly over time new divisions such as Men’s 212 and Classic Physique entered the sport. But now with so many divisions, Ryan Terry worries that Men’s Physique will start to look too close to Classic Physique. In his opinion, changing the Men’s Physique rules to include a weight limit based on height will fix this problem.
Of course, there are already other factors in place to differentiate Men’s Physique from other divisions. The board shorts change the overall areas that judges look at for scoring. Also the posing rounds are different. A big part of Men’s Physique posing is a “natural standing” pose – as opposed to the more showy mandatory poses found in Classic Physique and above. While seemingly small these are vital differences.
Does Men’s Physique need a change? Is the division growing too large in terms of physique size? Watch Ryan Terry’s full comments in our latest GI Exclusive segment above and then decide for yourself!
Conor McGregor Looks Shredded At 190 Pounds In Recent Photo
Conor McGregor has put on size while recovering from an injury.
When you think of UFC, the first name that comes to mind is Conor McGregor. The Notorious became the first fighter to hold championships in two different divisions at once. This came after a victory over Eddie Alvarez back in September of 2016. Five years later, some have forgotten the accomplishments and wrote off McGregor.
In July, McGregor suffered a broken leg in the trilogy fight against Dustin Poirier. Since then, the former champion has been hitting the gym hard and has put on some serious muscle. McGregor is active on social media showing different workouts and physique updates. In a recent one, he is looking shredded at 190 pounds.
This is the heaviest that Conor McGregor has been in the offseason. He is used to cutting down to 145 pounds. In 2016, he made a jump from 155 pounds to 170. This is significantly lighter than his current weight. McGregor has been performing some big muscle-building exercises and following a FAST program. This is a training regimen developed by exercise physiologist Dr. Julian Dalby.
FAST is a program that is broken down in different ways. The three major categories are endurance, functional speed, and power and speed. Along with this training program, McGregor has continued to put on plenty of muscle.
This is in an attempt to make a return to the ring. The 33-year-old fighter has not announced a return but his recent training makes it seem like he is going to make a return to avenge his last loss. Fans of the UFC have written off McGregor a bit after his most recent loss and injury. Why? There are some reasons that have been floating around but overall drive could be one of them.
Conor McGregor is not just a UFC fighter. He is an international superstar and an incredibly successful businessman. He recently sold his shared of Proper Twelve Whiskey in a deal that could be worth up to $600 million. McGregor will continue to be the spokesman and face of the company. He also recently opened The Black Forge Inn in Dublin. Income is certainly not an issue for McGregor and this could be a reason fans believe he lost his edge.
When looking at his overall work in the gym recently, this does not seem factual. McGregor has been hard at work to build a physique and overall endurance level that is back to where he was prior to the injury.
With that being said, McGregor continues to be one of the biggest names in UFC and seems as determined as ever. When he makes is return to the ring, there will be a new chip on his shoulder to prove his doubters wrong. For all of those critics who believe he lost a step, there will be plenty to watch soon enough.
The Best Hanging Leg Raise Alternative Exercises For Core Strength
Look to these alternatives to change up your routine to still see gains.
We all want that desired six-pack, right? While the hanging leg raise is a great exercise to achieve this, the best hanging leg raise alternative exercises can ensure we hit our abs from all the right angles. Setting yourself up with the right alternatives means you get a great chance to target your abs differently. This will work those muscles in many ways so they have no choice but to grow.
A strong core will offer a number of benefits. When it comes to those more functional and sport specific movements, strong abs will provide balance and stability so we can better tackle whatever comes our way. A strong core will also show off our six-pack and only add to our shredded aesthetic.
Let’s take a look at some of the best hanging leg raise alternative exercises to give you the best options as you seek to change up your workouts while also seeing huge gains. As a dedicated athlete, you are always seeking new ways to challenge yourself and with the right alternatives, you are well on your way to making that happen.
What Is The Hanging Leg Raise Exercise?
The hanging leg raise is an isolation exercise designed to build your abs, as well as your hips. While this may be a higher level exercise, with time, it can become part of your daily routine as you advance farther with it. The only equipment needed is a pull-up bar and you are well on your way to seeing great abdominal gains.
Benefits Of This Exercise
One of the main benefits of this exercise is the strength and development of your abs and hip flexors. As a challenging exercise, it really works these muscles and you will truly start to see great gains to not only strength, but definition. As a result of the added strength put on these muscles, you will see great stability, resulting from better form and more engagement (1). Grip strength will also improve, as will changes to your body composition and desired physique.
Best Hanging Leg Raise Alternative Exercises
Beginner
Lying Leg Raise
Many of us have incorporated the lying leg raise into our routines before. This exercise gets more challenging the more reps you do, but still is considered a beginner level ab exercise given the actual movement. What is important with this exercise is to keep your legs straight because the longer you extend, the more bodyweight your abs have to take. All that really means is the load on your abs will be more, thus creating more time under tension. That added challenge will really add to the burn in your midsection, thus building those muscles making them both bigger and stronger.
Reverse Crunch
A simple yet effective abs exercise, this is also considered to be beginner level. All this movement really entails us pulling your knees towards your stomach and keeping that core braced. For an added challenge, you can use a bench or attach a form of weights to only add increased time under tension. This is called the reverse crunch for the movement is simply opposite that of a normal crunch (2).
Intermediate
V-Ups
Moving into the intermediate level exercises, V-ups are great because they really give your hip flexors a good workout. The challenge with stability and this full body extension has its fair share of pressure on the spine. But with good form you’ll be just fine. Really giving your abs a workout, this is a great exercise to challenge yourself while still being able to tackle a lot of reps.
Roman Chair Leg Raises
This intermediate exercise gets pretty close to the hanging leg raise and virtually the only difference is that with this one, you are not hanging. The roman chair offers arm support as you rest them on pads during the exercise, so what you give up is the grip support as well. But in terms of an alternative that is pretty close to the actual exercise, this is a pretty good one.
Advanced
L-Sit
Now getting into those more advanced exercises, the L-Sit is a common one for those really looking to punish their abs. While this may not seem like a good alternative, the difference is a static hold as opposed to the repeated raising of your legs. So, while range of motion may not be the same, what is the same is the absolute strain on your core, forcing it to really grow.
Dragon Flag
The Dragon Flag is hard. A great advanced variation of the hanging leg raise exercise, this requires full hip extension, the right grip, and serious core engagement. But this also requires strong glutes, and the benefits to not just your abs with this exercise are hard to ignore.
Top Supplements To Boost Further Gains
While working out and following a strict dietary regimen are imperative to our gains, the right supplements will only advance this growth. With so many companies out there, finding the right ones and knowing what to look for will greatly affect our overall health and training. To start, the big three to know about are pre-workouts, BCAAs, and protein powders. A pre-workout can offer energy and pumps (3), BCAAs will keep that energy high and burst through fatigue, and protein powders will most certainly enhance growth and recovery (4). For additional muscle building supplements, as well as those that will change your body composition, look into creatine, mass gainers, and fat burners, for these are also very popular. And don’t forget a multivitamin to keep your health as a top priority.
Wrap Up
The best hanging leg raise alternative exercises can greatly affect all areas of your gains and really give you a nice change to those often times monotonous workouts. Of course, they will still work your abs the same since these are closely related to the hanging leg raise exercise. Don’t be afraid to really change things up and give yourself the best chance at real gains. You work hard and the results you see should show that.
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
Hibbs, A.; et al. (2008). “Optimizing performance by improving core stability and core strength”. (source)
Harvard Medical School (2012). “Core conditioning- It’s not just about abs”. (source)
Martinez, N.; et al. (2016). “The effect of acute pre-workout supplementation on power and strength performance”. (source)
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
9 Things Perpetually Fit People Do Which Unhealthy People Don’t
9 Things Which Separate the Fit from the Unfit
Fitness is a lifestyle and not something you can do for a couple of days and expect to see results. There is a stark difference between the lifestyle of a fit and an unhealthy person. There are a few things which the fit people do that the unfit don’t which make all the difference.
The term ‘fit’ is subjective and can mean different things to different people. In this article, we will be talking about how to stay in good shape and health for life by making small changes to your lifestyle.
1. Workouts
If you want to stay in shape, you have to get your body moving. The human body was made to hunt and gather, and yet most of us use it to sit on a chair and order food online. Do a 30-45 minute workout daily. You don’t have to hit the gym to do this workout. Go for a walk, hike or a swimming session.
2. Diet
Planning your meals can make a big difference in how you look and feel. Eating 4-6 small meals a day will keep your metabolism rate high and will help you burn fat even when you’re sitting ideal.
3. Sleep
Sleep is where all the magic happens. If you are working to build muscle or lose weight, you need to give your body time to rest and recover from your workouts. You should be sleeping for 6-8 hours every night to see the best results.
4. Discipline
Transforming your physique and staying that way needs military-like discipline. You need to be working out, sleeping and eating at the same times every day. Following a disciplined approach helps your body to subconsciously get ready for what you’re about to do.
5. Tracking
Most fit people have a habit of tracking their workouts, diet, sleep and many other things. The habit of tracking helps in setting targets and comparing them with the final results. Apps on your phone make it easier to track your most important metrics.
6. Planning in Advance
If you’re failing to plan, you’re planning to fail. Planning your workouts, meals, rest and your day in advance will make you more productive. You might be a spontaneous individual but planning in advance will pay its dividends in the long run.
7. Visualization
Arnold Schwarzenegger made the technique of visualization popular. You should visualize having achieved your goals even when you’re just starting out. Visualize your days, workouts, and you will eventually turn thoughts into things.
8. In it for the Long Run
There are no overnight successes, especially in the world of fitness. If you’re looking to transform your physique, you need to commit for the long run. There are no shortcuts, hacks or cheat codes. You will need to put in the hard work.
9. Accept Failures and Setbacks
You will face failures and setbacks as you get on the journey of transformation. There might be days when you don’t feel like working out or following a routine. You might incur an injury and be out of the game for weeks. No matter what happens, you should never think about giving up.
What is your fitness goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
6 Ways To Build Shoulder Strength, Size and Conditioning
Tips To Build Boulder Shoulders
If you think about it, all the aesthetically appealing physiques have one thing in common – they have big and round shoulders. Boulder shoulders are the foundation of a solid V-Taper.
Bodybuilding is a game of illusions and having big and round shoulders can make your waistline look smaller. Apart from all the aesthetics, every woman wants a man who can lift her on his shoulders, and this should be enough motivation to get you working on your delts.
Learn How Your Training Affects Your Muscles
Most people don’t understand how the exercises they perform affect their muscles. If your goal is to build size and strength you should focus on compound lifts. On the other hand, performing isolation exercises improves muscular conditioning.
Since we’re talking about building shoulder size, strength, and conditioning, you’ll be following a workout program that maintains a balance between the compound and isolation exercises.
Re-Structure Your Training
You can’t take a one training program fits all approach if you want to build boulder shoulders. You need to break down your shoulders into smaller muscle groups and train them as per your weaknesses.
If you have weaker rear delts, you should train them at the beginning of your workouts hitting them first with compound and then isolation lifts. Arriving at the perfect training split will take a lot of trial and error on your part.
Club Your Shoulder Work With Other Muscle Groups
If you have weaker shoulders, you should consider training them at the end of other muscle group workouts. Make sure you have at least a couple of days rest before training your shoulders again. Think of these kinds of workouts as accessory work for your delts.
Shoulders are one muscle group that can fit perfectly with your other muscle workouts. As an example, you can train your traps and rear delts when you’re working your back. Exercises like the shoulder presses can be performed as supersets with incline chest presses.
Make Compound Lifts Your Go-To
Shoulders are recruited in almost every exercise you perform. You have to be trying hard to keep them out of action. If you want your shoulders to bulge ASAP, you should perform compound exercises as often as you can in every workout.
So, the next time you have an option between wrist curls and farmer’s walk, you know what to choose. Making these small (but hard) adjustments will pay you big dividends in the long run.
Use Advanced Training Principles
You can’t expect to see major changes in your physique if you’re following a vanilla training program. You need to do better than performing 5 exercises with 3 sets of 8-12 reps in your workouts.
Advanced training principles like drop sets, supersets, intraset stretching, BFR training, etc. are your best bet at shocking your muscles into growing. You can also tweak your rep scheme – the time taken to lift and lower weights – to add a new dimension to your results.
Just Lifting Weights Isn’t Going To Cut It
Most people overlook the variety factor when it comes to their workouts. Bodybuilding exercises aren’t the place to practice monogamy. Take your gains to the next level by incorporating bodyweight exercises like handstands, handstand pushups, and resistance band work.
While strength, size, and conditioning are important, they shouldn’t come at the price of flexibility, endurance, and mobility. Always be on the lookout to try new things to keep your muscles guessing.
Who do you think has the best shoulders in the bodybuilding world? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Gervonta Davis vs Isaac Cruz Results
Who won the battle between Gervonta Davis and Isaac Cruz?
What happens when an unstoppable force runs into an immovable object? It’s an age old question that has intrigued humans for as we could remember. It’s what makes sporting events so intriguing. Why we love movies like the Rocky series. And it’s exactly the same question that will be answered when Gervonta Davis battles Isaac Cruz.
The WBA lightweight champion, Gervonta Davis has been an impressive force since beginning his boxing journey. He is a powerhouse puncher with the kind of devastating hands that can separate anyone from their consciousness. You only have to see his crushing knockout of Leo Santa Cruz to understand how incredibly dangerous Davis is.
In his second defense of his WBA lightweight title, Gervonta Davis is pitted against Isaac Cruz. Cruz’s hard nosed, come forward style is certainly fan pleasing. It should also pose some interesting problems for Davis to solve inside the twelve round distance.
Both boxers are proud men, ready to put everything on the line for victory. The two almost came to blows at the weigh ins and it certainly sparked even more interest in the fight.
Gervonta Davis and Isaac Cruz went to war! When the dust settled Gervonta Davis defeated Isaac Cruz by unanimous decision in a competitive, close fight.
Did you tune into the battle between Gervonta Davis and Isaac Cruz?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
2021 Toronto Pro Supershow Results
Here are the results from the Toronto Pro Supershow!
The 2021 Toronto Pro Supershow took place over the weekend with victors earning qualification to the 2022 Olympia. Competitors from 10 divisions gathered in Toronto, Ontario, Canada to put on an exciting show.
The Men’s Open division was the highlight of the show. Quinton Eriya entered the show as one of the competitors to watch. He is one of two returning competitors from this show back in 2019. The 2020 competition was cancelled due to the COVID-19 pandemic but fans were excited to have Canada’s biggest show back once again.
Joseph Seeman is the other returning competitor. He finished fourth at the competition and was looking to make another impact. Seeman has been making improvements over the last two years and has a physique that can compete in certain shows. Joel Thomas and Victor Rea Cano also entered as dark-horse competitors to win the division.
There were a total of 10 divisions that show winners gain qualification to the Olympia. The full results have been announced from the event. Checkout the full results from the show including the official score cards!
2021 Toronto Pro Supershow: All Division Results
Men’s Open: Joel Thomas
Classic Physique: Anthony Casado
Men’s 212: Douglas Connor
Men’s Physique: Davide Mazzolari
Women’s Bodybuilding: MayLa Ash
Women’s Physique: Ivie Rhein
Figure: Angelita Lopez
Fitness: Andrea Glass
Bikini: Danielle Phelps
Wellness: Kassandra Gillis
2021 Toronto Pro Supershow Breakdown
Men’s Open
First Place – Joel Thomas
Second Place – Quinton Eriya
Third Place – Joe Seeman
Fourth Place – Eiren Gauley
Fifth Place – Stan de Longeaux
Sixth Place – Carlos Longoria
Classic Physique
First Place – Anthony Casado
Second Place – Roman Ramassamy
Third Place – Romane Haye
Fourth Place – Blake Course
Fifth Place – Duqann Hinton
Sixth Place – Soo Min Yoon
Men’s 212
First Place – Douglas Connor
Second Place – Adolph Quoida
Third Place – David Henry
Fourth Place – Stephanie Didoshock
Fifth Place – Murat Gonul
Sixth Place – Luis Santa
Men’s Physique
First Place – Davide Mazzolari
Second Place – Sharif Reid
Third Place – Ikenna Amaliri
Fourth Place – Evan Kanu
Fifth Place – Charles Paquette
Sixth Place – Zheyu Zhang
Women’s Bodybuilding
First Place – MayLa Ash
Second Place – Lisa Kudrey
Third Place – Michelle Jin
Fourth Place – Tananarive Huie
Women’s Physique
First Place – Ivie Rhein
Second Place – Alexis Sullivan
Third Place – Lisa McLean
Fourth Place – Maria Redman
Fifth Place – Eve Gagnon
Sixth Place – Nathalee Thompson
Figure
First Place – Angelita Lopez
Second Place – Maryam Bamdad
Third Place – Katerina Aninao
Fourth Place – Tereza Linhartova
Fifth Place – Her Eun
Sixth Place – Rachel Killan
Fitness
First Place – Andrea Glass
Second Place – Abby Bolton
Third Place – Daniella DaCosta
Fourth Place – Corina Harkelorad
Fifth Place – Terra Plum
Sixth Place – Maria Laura Cerbelli
Bikini
First Place – Danielle Phelps
Second Place – Adair Libbrecht
Third Place – Karen Wall
Fourth Place – Diane Brunet
Fifth Place – Laura Ziv
Sixth Place – Julia Schroeder
Wellness
First Place – Kassandra Gillis
Second Place – Celeste Morales
Third Place – Emily Azzarello
Fourth Place – Alexis Rosalia
Fifth Place – Brooke Donnelly
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Toronto Pro Supershow. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
10 Surprising Things That Can Cause Dehydration
Hydration is the number one building block for good fitness.
Dehydration is the enemy of all mankind. Protein intake, workout style, equipment, personal trainers…the first step for any person going to the gym is to drink water. The adult human body is roughly 60% water and if you’re dehydrated, virtually every part of your body and ability to work out is compromised.
Some people find that no matter how much water they drink, they still experience the achiness and fatigue of dehydration. That’s because, even if you’re drinking water, there are lots of things you could be eating or doing that are causing you to dehydrate. Here are 5 easy things, ranked from least to most surprising, that can cause dehydration:
5. High-sodium foods
We all know that sodium, a.k.a. salt, causes dehydration. But did you know that sodium is an additive in many foods you would not expect it to be? The FDA does not do a very good job in regulating how much sodium corporations are allowed to put in our food. It’s in pretty much everything from chicken noodle soup to pasta sauce.
Try to cut down on canned meats and foods, anything cured (salami, prosciutto, ham), cereal, and most commercially packaged pasta sauces. These types of foods all have astronomical levels of sodium relative to their nutrient count because its used as a preservative.
4. Heavy drinking
The pain of a hangover doesn’t just come from drinking too much the night before, it’s also because you’re dehydrated. Drinking a lot is a double-whammy of dehydration because not only does alcohol act as a diuretic, it also tricks the mind into thinking you’re drinking fluids and therefore you feel less thirsty, even as you dehydrate.
If you binge drink, you continue to get drunk after you fall asleep, so even if you might not feel that drunk when you go to bed, your body is continuing to dehydrate all night long without you knowing it. Always make sure to drink water when you drink and try to drink in moderation or avoid it entirely.
3. Air Travel
Being at a high altitude can also cause dehydration. Taking a commercial flight for a few hours or more can really cause someone to dehydrate. At a higher altitude where there is less humidity, the human body retains less of its natural water.
Always drink water before, during, and after you take a flight, especially if you are going to be working out or competing somewhere when you reach your destination. The effects of dehydration can linger for days, or even weeks if you don’t take time to replenish yourself!
2. Low-Carb Diets
This one might shock the pros out there, but it’s true. Carbs actually store a lot of the water weight in our bodies. So, if you’re in a cutting phase where you’re eating almost no carbs, you’re also losing a substantial amount of water along with that. Make sure to drink extra water to offset the balance, especially if you have only recently started a low-carb diet.
1. Stress
Even if you’re doing everything right — you could literally be drinking gallons of water a day — if you’re stressed out, you won’t retain water as well as if you weren’t. Being stressed out causes adrenal fatigue and causes the body to function less while in a variety of ways. You can manage your stress levels through meditation and mindfulness techniques. The benefits will probably go beyond just hydration, too!