All Posts By Presser
2021 Arnold Classic UK Preview
Here is a complete preview and list of competitors for the upcoming Arnold Classic UK.
It has been nearly a week since Nick Walker took home the prize for Men’s Open at the Arnold Classic 2021. From Oct. 1-3, competitors will be vying for another championship — the Arnold Classic UK 2021.
This event will take place this weekend in Birmingham, England. This is another event brought together by Arnold Schwarzenegger while joined by Eddie Hall and Stephen Olexy. There are a total of five divisions that will be competing and they are Men’s Open, Classic Physique, Men’s Physique, Bikini, and Fitness.
Nathan De Asha headlines the Men’s Open division. He enters the competition as the favorite and has the resume to back it up. This year, he took home the prize at the Europa Pro, defeating the likes of Roelly Winklaar.
Tim Budesheim, who finished third at the Europa Pro, will also compete for a title at the Arnold Classic UK. Samson Dauda is considered a dark-horse contender heading into the event. He has a high ceiling but has not yet picked up a victory as a pro. It will be interesting to see if the first one can come on a big stage.
This event will earn the Men’s Open winner a trip to the 2022 Olympia. Here is a full list of competitors that will take the stage this weekend.
Men’s Open
Gabor Berek
Tim Budesheim
Roberto Buonomo
Jamie Christian-Johal
Kuba Cielen
Samson Dauda
Nathan DeAsha
Patrick Johnson
Theo Leguerrier
Marek Olejniczak
Joe Seemen
Ole Kristian Vaaga
Krystian Wolski
Fitness
Kate Errington
Classic Physique
Ryan Cartwright
Jack Connor
Vincent Craine
Shane Cullen
Michael Daboul
Men’s Physique
Sean Carroll
Jack Davies
Youcef Djoudi
Ryan-John Baptiste
Rory Gissing
Xiao Long Hong
Romane Lanceford
Maxime Parisi
Tyler Smith
Omar Suleiman
Ryan Terry
Dawid Wachelka
Emile Walker
Bikini
Anastasia Gonzalez Andreu
Phoebe Hagan
Jessica Kavanagh
Noora Mahonen
Ottavia Mazza
Ewelina Szala
Petra Voldanova
Jade-Kelsie Wolfenden
We will have fun updates and results from the Arnold Classic UK 2021 provided throughout the weekend. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
Hafthor Bjornsson Wants Logan Paul To Be His Next Fight
Hafthor Bjornsson said Logan Paul should be his next fight on recent podcast.
The Paul Brothers have recently taken over the boxing world. This includes Logan Paul taking on Flyod Mayweather in an exhibition match and Jake Paul defeating the likes of Tyron Woodley. Now, Hafthor Bjornsson could have an eye on the biggest sensation in the sport at the moment.
On Sept. 23, Bjornsson was a guest on the “Impaulsive” podcast hosted by Logan Paul. This is a platform where the Paul brothers have called out some big-name competitors and it was Bjornsson’s turn to make a suggestion — and he did not mince words.
“You should challenge me next,” Bjornsson said.
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The exchange between the two boxers was laid back and light. Paul even referenced the size of Bjornsson compared to himself and rightfully so.
There are some similarities between these two athletes. Paul became a big name on YouTube before transitioning into the world of boxing. Bjornsson began as Gregor Clegane aka The Mountain in Game of Thrones. Now, they have both become names in boxing to keep an eye on moving forward.
While the two competitors might have some similarities, there is one glaring difference — their size. Paul stands at 6-foot-2 and weighs 190 pounds. This is significantly smaller than Bjornsson, who is 6-foot-9 and weighed in at 321 pounds prior to his fight with Larratt.
This is something that Paul mentioned during their exchange on the podcast.
“The thing is, if you crack me once bro, I’ve seen your sparring videos, your training videos, if you hit me with one punch, I don’t know if I’d be on this planet,” Paul said.
Hafthor Bjornsson began with two exhibition bouts before picking up his first professional victory. Devon Larratt filled in for Eddie Hall on Sept. 18 in Dubai. Hall suffered a torn bicep and was forced to withdraw from his scheduled fight with Bjornsson.
It is unknown when either competitor will step back in the ring but it is a priority to get Bjornsson’s bout with Hall rescheduled. Until then, it will be interesting to see which fights the Paul brothers end up accepting and which go away. If there had to be a guess made, it looks like a potential fight with Bjornsson is not high on their list moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jay Cutler Has High Praise For Nick Walker After Arnold Classic Victory
Jay Cutler believes Nick Walker’s career will continue to take off from here.
There are certain figures in bodybuilding that draw plenty of attention when they speak. Jay Cutler is certainly one of those names. Recently, the legendary bodybuilder spoke out and praised the ability of Nick Walker following his victory at the 2021 Arnold Classic.
Walker burst onto the scene as a prospect with a high ceiling. This came to fruition when he won the 2021 New York Pro and the Arnold Classic last weekend. Walker will head into the Olympia with plenty of confidence and momentum. Cutler believes that Walker is destined for a strong performance on the biggest stage in bodybuilding.
“He’s taking the steps dude. He’s won New York, the same year Arnold Classic, and he’s going to go to the Olympia and he’s probably going to be in the top five. I mean, not many guys have been able to do that,” Cutler said.
“I think Nick could be second. I think he could land second, I think he could land third. Can he win it? I can’t say no. Depends on how the other guys show up, but until we see him standing next to Bonac, and Curry, and Hadi Choopan, and Ramy, you don’t know.”
Jay Cutler built a strong career for himself by winning on the biggest stages. He finished with three-straight Arnold Classic victories from 2002-2004. He is a four-time Olympia champion with six second-place finishes at the event.
Nick Walker is in the midst of what could be one of the best first years in the history of the sport. Walker has all of the tools to perform on the Olympia stage. He is a mass monster with great conditioning. Walker displays all necessary assets to compete against the other tp competitors in the world.
Cutler sees the potential in Walker and acknowledges what he has already accomplished. Parlay this with his immense confidence and there could be a special performance coming up.
“What I like about his approach, he doesn’t say why he’s going to beat so and so, because they’re missing this or that. He just says ‘Hey, I’m that good,’ which I have no problem. He’s got some pretty knockout shots.”
“I don’t know is Walker can be a lot better, but he’s already calling out Ramy… He said winter doesn’t happen in Orlando, so he’s already ready,” Cutler said.
The 2021 Olympia will take place from Oct. 7-10 in Orlando. All of the top competitors will be there and this includes Walker. There are high expectations for him heading into the event and many believe he will live up to the hype.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Gracyanne Barbosa Profile & Stats
The biography, life, and accomplishments of Gracyanne Barbosa
Gracyanne Barbosa is a fitness sensation, inspiring many female bodybuilders who just love her physique. Despite not being a competitor herself, Gracyanne went from an unknown dancer to a social media and fitness sensation internationally known. She now uses her massive platform to help and inspire others.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Gracyanne Barbosa
Weight
Height
Date Of Birth
135-145 lbs.
5’9”
09/20/1983
Profession
Era
Nationality
Dancer, Fitness Model, Social Media Influencer
2010
Brazilian
Biography
Gracyanne Barbosa was born in Brazil and grew up as an athletic teenager, always exploring new sports and skills that would keep her active. But she felt a passion for law and decided to pursue a career as a lawyer. At age 16, she did just that. Packing up and moving away from home to study law, she found it incredibly difficult to pay the expensive tuition fees and stay in school.
However, she was recruited to be a dancer in a Brazilian band and began touring as a Samba dancer. But what she didn’t realize was that people started to gravitate towards her amazing physique. She would soon be approached with modeling opportunities and began to take this fitness thing seriously, working on really toning and sculpting her body.
Eventually, Gracyanne would chase another dream of dancing as a Drum Queen for a number of festivals and carnivals. She began to be well known in Brazil and quickly rose to fame on social media. By posting photos and workouts, she has attracted many followers and seeks to use this platform to inspire others.
Training
Gracyanne puts a lot of emphasis on all her muscles, but in particular, her legs. This gives her a physique of one with muscular legs and a toned upper half to create a great aesthetic. Training roughly 5 days per week, she likes to work in the higher reps and set ranges to add a bit more higher intensity into the mix.
Quads & Hamstrings Workout
Leg Extensions: 5 sets, 10 reps
Leg Press: 5 sets, 10 reps
Front Squat: 5 sets, 8 reps
Hip Abduction: 5 sets, 12 reps
Single Leg Deadlift: 5 sets, 10 reps
Hamstring Curl: 5 sets, 10 reps
Glute Hamstring Raise: 5 sets, 10 reps
Good Mornings: 5 sets, 12 reps
Glutes Workout
Weighted Kickbacks: 4 sets, 15 reps
Cable Leg Raise: 4 sets, 12 reps
Barbell Deadlift: 4 sets, 8 reps
Single Leg Hack Squat: 4 sets, 10 reps
Nutrition
For nutrition, Gracyanne follows a pretty strict diet in order to maintain her great physique. Her diet is made up mainly of proteins, complex carbs, and healthy fats to keep her body primed and ready to take on any challenge. Eating around 6 meals a day, this keeps her metabolism moving and always burning fuel. Some foods included in her diet are oats, flax and chia seeds, chicken, sweet potatoes, broccoli, and eggs.
Supplementation
While Gracyanne uses her own supplements of choice, knowing what to take as the right supplement to see continued gains is of the utmost importance, especially when it comes to your health and performance. For many, a protein powder is essential for pumping you with vital protein so you see that continued growth and enhanced recovery. For your workout needs, a pre-workout and BCAA supplement work to increase energy, provide for pumps, and burst through any fatigue to keep you going for longer. Those struggling to lose that stubborn body fat may look to a fat burner for support, and a multivitamin daily can pump those essential vitamins and minerals into your body to keep your health at a high level.
Steve Kuclo Reacts to Third Place at the Arnold Classic: “I Felt I Was Either Going To Be 1 or 2”
Steve Kuclo gives his insights on coming in third place at the 2021 Arnold Classic.
Well it appears that Steve Kuclo was a bit taken aback by his third place showing at the Arnold Classic. One of the top bodybuilders in the world, Kuclo impressed at the show.
With a well muscled, well conditioned physique, Steve Kuclo cut a rather impressive figure on stage. He looked like he was carved out of granite. Despite that fact, Kuclo was unable to topple both Nick Walker and Iain Valliere who took first and second respectfully.
2021 Arnold Classic Prejudging complete… amazing top 5 callouts with @nick_walker39 & I battling it out for 1 & 2.
Steve Kuclo was no doubt a truly impressive competitor that night. In fact it wouldn’t be surprising if there were those who thought he deserved to win the whole show. But it appears that the one most surprised by his third place showing is Kuclo himself.
Kuclo Reacts
Taking to Instagram to share his feelings on his performance, Steve Kuclo revealed that he thought he deserved to take first or second place at the show. See his full reaction below.
2021 Arnold Classic – 3rd place
It’s always an honor to take the stage at the @arnoldsports with the best in the world to compete for one of the most prestigious titles in bodybuilding.
First I want to congratulate @nick_walker39 for showing up and making everyone a believer. Nick is an absolute freak and it was an honor to battle it out for the title.
Getting 3rd place was a shock as after prejudging I felt I was either going to be 1 or 2… but I tip my hat to Nick & Ian. This is a huge year for both of them!
The rest of the field @akim_bkbeast_williams @sergioolivajr @justindifbb all brought stellar packages that could win any show.
I want to thank my family and all the fans who supported me at this show and have over the last 15+ years competing.
We will come back with a vengeance and continue to do the work and fight to the top!
While he may have expected to do better, Steve Kuclo appears to be taking the whole thing well. After all, coming in third place out of all those talented competitors shows that Kuclo has plenty left in the tank. With some fine tuning it’s possible that he could easily win and major show and qualify for the 2022 Olympia.
What did you think of Steve Kuclo and his performance at the 2021 Arnold Classic?
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.
Victor Martinez: How To Avoid Retaining Water Weight On Creatine
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Victor Martinez explains key tips on how to properly cycle creatine to avoid holding water weight.
Victor Martinez is an iconic long running pro bodybuilder who also featured in the original Generation Iron and has now started his own supplement company. To say he is knowledgeable about all things bodybuilding would be an understatement. While discussing about his supplement company, Superhero Labz, we asked him for some advice on creatine usage. In our latest GI Exclusive, Victor Martinez breaks down the key strategy to get the best results from creatine without retaining too much water.
Creatine is an amazing (and legal) supplement for packing on mass and muscle. It’s often one of the earlier supplements that serious lifters start to use. While it provides a wonderful boost to your gains, it also has a negative side effect. Over time, consistent usage can lead to retaining higher levels of water weight.
For casual lifters, this might not be a big deal. But for those who are looking to be shredded on top of all that muscle, this is a major problem. Double so for competitive bodybuilders. That’s why we turned to Victor Martinez for advice on how to best use creatine in your bodybuilding diet and supplementation.
Victor Martinez jokes at first – saying he could lie and recommend that lifters buy creatine monthly from his new company. But he honors transparency and trust. Which is why he admits that the supplement should be used on a cycle rather than non-stop consistently. Martinez relates to his own experience first using creatine, how it affected his body, and how he eventually adjusted to an optimized strategy.
Like nearly any lifter who starts using creatine, Victor Martinez saw immediate results. So long as you maintain training – creatine will help bulk you up with bigger muscle mass. It even helps provide the coveted pump during a particularly grueling session in the gym. But what Martinez quickly noticed was that the effects started bending more towards the negative. This happened approximately six to eight weeks into using creatine. He noticed that he was holding more and more water weight. He also noticed that he was no longer receiving the pump.
So he came off of creatine. The water weight diminished and he started feeling better again going into his training sessions. What Victor Martinez ultimately concluded, was that creatine needs to be cycled. That a bodybuilder should stop using the supplement about six to eight weeks in. Then come off the product and start again. Martinez took a three week break between using creatine. That seemed to keep everything in check.
Victor Martinez also suggests that a bodybuilder plan out their creatine cycles to match it up with peak week. He believes that if you are in the early stages of using creatine in the week of a competition – you’re in a good place. He’s stated he’s used creatine to hold water weight on purpose – to avoid looking completely flat Of course, it’s a delicate balance, you don’t want too much to make you look soft and puffy.
If you keep all of these tactics in mind, you’ll find creatine to be an extremely valuable weapon in your bodybuilding arsenal. You can watch Victor Martinez go into full detail about creatine cycling in our latest GI Exclusive interview above!
This Is How To Turn Your Soft Watery Muscle Into Dry Rock Hard Mass
Built for show, or built to go?
We all know that guy. The guy who eats McDonalds three times a day, knocks a couple back before bedtime, and who’s idea of a workout is 20 bicep curls and some jumping jacks a couple of hours before his shift, and yet still has rock hard muscle. For me this was my college roommate Freddy, 5’10 and all muscle while I had to lift and run 3 times a week just to get the faint outline of a 6 pack.
Sure, I had medium density and fairly good strength, but he had raw power and you could see it in his physique. Now while genetics play a huge factor in these things, there were a number of things I was doing wrong. Check out the article below to take back your dense muscle building power.
T- levels
Unfortunately life isn’t fair, and all T-levels aren’t created equal. But while nature isn’t fair, nurture can be. Natural ways to increase your testosterone include, a good nights sleep, heavy weight training, cold baths, walking ( 2 miles or more per day), and eating multiple foods (Salmon, avocado’s, brazil nuts, etc.) If this still isn’t enough, you can always try taking a testosterone booster.
Workout
When working out for muscle density you should concentrate on fatiguing the muscle. To make up for what mother nature hasn’t granted us you want to get as much blood flow to the muscle as possible. Break down the muscle with 6-10 reps of medium to heavyweight, and the blood flow will provide the muscle with the nutrients it needs to build back stronger and harder. This rep range is perfect because it not only builds up the aerobic capacity of the muscle but also the Myofibrullar part of the muscle, which is responsible for size.
Compound and Supersets
Compound sets are the performing of two exercises (one right after the other) that target the same muscle group. Supersets also go in succession of one another but target opposing muscle groups. For instance, incline dumbbell curls, and cable curls would be considered a compound set while hammer curls and reverse curls would be considered a superset. Do 4-6 reps of each exercise in the super/compound set to make one complete set. Do 3 sets at medium to heavyweight and your muscles should pretty much be decimated, and in this case, destruction is good!
Last minute Do’s and Don’t
-Do get adequate rest and hydration, as how you recover will determine your results.
-Don’t over train, again over training without adequate rest is just shooting yourself in the foot and will actually diminish your results.
-Do something you enjoy in your off time. Unhealthy stressors can not only kill your T-levels but the high cortisol levels can also turn your gains into mush. Very counterproductive.
So the secret’s out, Even though you don’t have the genetics of “Thing”, with a strong work ethic and pre-meditated workout plan you can have decent muscle density and massive gains that bring honor to your physique.
Do you have issues with your muscle density? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Mr. America Competitor Series: Jenna Bidoglio
Get to know Jenna Bidoglio as she prepares for the upcoming Mr. America competition.
Jenna Bidoglio grew up about an hour outside of New York City on 10 acres of woodlands. As an only child, she spent a lot of time outdoors going on adventures and exploring the woods. When it came to athletics, Jenna played on the all-boys travel soccer team because no girls team existed. Despite young boys feeling as though girls could not compete at their level, Jenna proved them wrong. Becoming a starting defender and one the boys would soon rely on to win.
She was always an athlete, constantly making everything a competition and playing multiple sports while excelling at them all. Her mom was a physical education teacher and her dad was a basketball coach so athletics was always around and competition was taught from an early age.
Jenna would graduated from Vernon Township High School in 2005 as a three sport athlete in soccer, basketball, and lacrosse. She would then study Athletic Training at Montclair State University.
Bodybuilding, like many of these elite competitors, was something that Jenna fell into. As someone who had been running and lifting regularly, although this was matched with a lifestyle of having fun with friends, eating late night junk food, and not paying too much attention to the proper bodybuilding habits, she still had a relatively fit physique and caught the attention of her soon to be bodybuilding coach. After some convincing, Jenna agreed to try a competition and she gave his training and nutrition plan a try. Within two week, she saw immediate results.
While the prep was hard, she finished 3rd in the Bikini division and 2nd in Figure. Despite being nervous, her love of competition and the fast-paced movement of the show, allowed her to show off that hard work and not have time to think of how uncomfortable she may have been. From this contest on, she was hooked and loved every aspect of the process and the competition.
Training & Nutrition Routines
Training
Jenna’s training routine involves 5-6 days a week both in and out of season. She focuses on hitting every muscle group at least twice a week but will change her split as she sees fit. Cardio depends on where she is at with prep but it is a mix of longer, more steady incline walking, or higher intensity work like sprints. With her favorite exercise being the deadlift, she loves ripping that bar off the ground to feel strong and accomplished.Recovery is essential for Jenna and she will do 1-on-1 sessions with her yoga instructor to work on flexibility and core stability, as well as work with a sports chiropractor to prevent or address any nagging injuries.
Nutrition
Jenna’s main approach to nutrition is to keep it simple and consistent. She knows what foods work for her and enjoys them so for Jenna, keeping things simple allows her to focus on other things. Protein usually consists of eggs, turkey, chicken, lean fish, and the occasional red meat or liver. Her carb sources tend to be oats, rice, and potatoes with plenty of vegetables thrown into her diet as well, in particular red peppers, cucumbers, spinach, and asparagus. To round out with fats, Jenna will often add olive oil, coconut oil, and almonds to the mix. Of course, for that all important supplementation, she relies on ashwagandha, vitamin C, and magnesium.
While Jenna remains consistent with her diet, she does leave room to enjoy a good pizza for that cheat meal. She has her regular spot for that Friday night cheat meal and loves the variety in slices. Toss in a mocha KitKat bar as well!
Competition & Preparation
Knowing Mr. America has such an important history, Jenna feels honored to have the opportunity to compete. With serious competitors coming out, everyone wants this title and the best of the best will certainly duke it out on stage. Now that CBS Sports Network will air this contest, the opportunities for athletes are unmatched. As Jenna seeks to defend her title this year, other competitors are now coming for her, but she is ready to fight for it.
Coming into this event, she will slowly carb up and drop her water slightly to let her muscles start to fill up. Wednesday of that week will be her last workout day and after that, she will stay off her feet as much as possible, aside from the occasional practice pose. The work has been done and nothing is going to improve in those last few days except for a quieter and more calm mind.
What first sparked Jenna’s interest in bodybuilding was having an end goal, something to keep her on track. But what this has morphed into is a lifelong pursuit for personal improvement. As a result of bodybuilding, she has become stronger, both physically and mentally, in a sport she loves so much.
She loves having the opportunity to be an ambassador for the sport and to be a positive female role model. Being a top drug-free athlete gives her a platform to speak honestly about what performance enhancing drugs can do and how it is possible to have a winning physique while being all natural.
After Jenna competes to defend her Mr. America title, she will next compete at the PNBA Natural Olympia in Las Vegas come November. When Jenna is not training or competing, she loves to travel and explore new places. As an avid basketball fan, she loves to watch men’s basketball, especially if its Gonzaga. She also will watch the Food Network and the Cooking Channel with her sidekick, Bruno, her three-year old boxer who accompanies her with almost everything.
Important Mr. America Information
Mr. America will be held October 8-10 in Atlantic City, New Jersey with the final ceremony being held on October 9. With everything going on, the health and safety of everyone involved is of the top priority and event organizers have worked diligently and incredibly hard to make sure this event runs as smoothly as possible. Generation Iron will be covering this event and it will also be broadcast on CBS Sports Network at a later date. Generation Iron will provide updates on the CBS Sports Broadcast as these updates become available.
Check out Mr. America’s website here for more information on this historic and amazing event!
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 Jenna Bidoglio
Six Science-Based Methods Bodybuilders Use To Lose Belly Fat
Losing Belly Fat Is Not Only Good For Improving General Health, It Is Also Crucial For Those Stepping Onto The Stage
It is very well known that maintaining a high body fat percentage can be damaging to our health.Several scientific studies have established a link between abdominal obesity and a range of diseases (1). As a result, a common goal set by many is to reduce belly fat.For the bodybuilder, as competition nears, it becomes necessary to reduce belly fat and body fat percentage more generally to improve aesthetics.This article will highlight six different methods that can be applied to help you lose that often stubborn belly fat and improve your definition.
The Six Methods
This section will outline the six methods commonly used by bodybuilders to reduce belly fat. It will also highlight a number of scientific studies that back-up these methods as effective.
1) Track Your Calories And Macros
If you are not already food tracking, it’s recommended that you start. Doing so will ensure that you are consuming the right amount of good food to maximize changes.The driving force behind fat reduction is calorie restriction (2). Creating a calorie deficit forces the body to find energy from another source out with food. As a result, the body will begin to break down stored body fat for energy purposes.By failing to track your eating, you may over-consume calories which will prevent fat loss from occurring.While macronutrients are of secondary importance for causing weight loss, they most certainly have an impact on body composition.A detailed study on nutrition in the lead up to a bodybuilding contest recommends the following split (3):
Protein: 2.3 – 3.1 grams per kg of body weight
Fat: 15 – 30% of calorie intake
Carbs: Remainder of calorie intake
Ultimately, without tracking you are shooting in the dark. It is not uncommon for individuals to either over or underestimate their calorie intake and food quality. Therefore, if you want to make the best fat loss progress possible, start tracking.Tracking doesn’t have to be difficult either. There are a number of fitness apps and online tools that allow you to calculate your calorie target and track your daily nutrition quickly and easily.
2) Increase Protein Intake
On the topic of macronutrients, protein is the macro that you should pay particular attention to. Consuming protein during fat loss is important for two main reasons.Firstly, protein is the macro responsible for maintaining muscle size. When restricting calories, the body will break down muscle tissue as well as fat tissue.Studies have shown that high-protein diets help to preserve muscle to a greater degree (4). This is hugely significant for the bodybuilder as it will allow them to maintain lean muscle mass while reducing fat and improve overall aesthetics.Hunger is often an issue that many bodybuilders experience during a fat loss phase. Protein regulates hunger hormones and helps to curb cravings and combat hunger.In addition to this, consuming protein has also been found to boost the body’s metabolism thus facilitating fat burning (5).One final study investigated the relationship between protein intake and abdominal fat. Results indicated that those who had a quality protein intake were more likely to have a lower amount of abdominal fat (6).
3) Focus On Fibre
In the same way that protein can help manage hunger and control appetite, fiber has been found to have a similar effect.Fiber is the indigestible plant matter which comes in two forms – soluble and insoluble.It is thought that both types of fiber have a beneficial impact on the health of the body – specifically digestive health.Fiber slows down the digestive process and nutrient absorption. A consequence of this is a prolonged feeling of fullness and diminished appetite.Research on fiber suggests that consuming an additional fiber can decrease calorie consumption and facilitate weight loss. One four-month study found that an additional fourteen grams per day led to a 10% decrease in calorie consumption and more than four pounds of weight loss (7).While both types of fiber appear beneficial, soluble fiber may be specifically effective for belly fat reduction.A second study concluded that consuming ten grams of soluble fiber contributed to a 3.7% reduction in abdominal fat (8).
4) Restrict Carb Consumption
Consuming fewer carbohydrates is another effective fat loss method that is commonly adopted by bodybuilders.The reason fat loss tends to occur during a low-carb diet is, once again, to do with calories. The majority of the calories consumed tend to come from carbohydrates. Therefore, by substantially reducing carb intake, you also decrease your calorie intake thus causing fat loss.Additionally, low-carb diets may also be effective for reducing appetite which can lead to a greater reduction in calorie intake (9).There are many scientific studies that advocate the use of low-carb diets for reducing body fat.One study on the matter concluded that a low-carb diet effectively improved body composition and significantly reduced abdominal fat (10).Research has indicated that low-carb diets are beneficial for more than just causing fat loss. They have also been found to reduce disease risk and improve the health of diabetics (11).
5) Cut Down On Sugar
Sugar is composed of two different molecules known as glucose and fructose both of which play an important role in providing the body with energy.Consuming a large amount of sugar on a regular basis has been associated with weight gain and the development of metabolic diseases (12).A study looking at the impact of sugar determined that a high consumption led to an increase in abdominal fat (13).When you eat a great quantity of sugar, it is thought that the liver is overloaded with fructose and quickly turns it into fat (14).On top of this, sugary foods and drinks can be extremely calorific. Therefore, eating a high quantity of these foods can take you out of a calorie deficit and prevent fat loss from occurring.Reducing the amount of sugar that you consume will have a substantial impact on your calorie intake and rate of fat loss.
Be conscious when selecting foods and avoid products that contain refined sugars. There are some foods marketed as “healthy” that contain a high amount of refined sugar.
6) Increase Exercise Frequency
This section thus far has focused primarily on nutrition; but what about exercise?The impact that maintaining good nutrition and exercising frequently has on the body is well documented. In addition to reducing disease risk, regular exercise can also be used to improve body composition and reduce abdominal fat.
Exercising more frequently will cause a greater amount of calories to be burned. Increasing calorie burn will have a direct impact on the rate of fat loss. As a bodybuilder, strength training must be performed often during the fat loss process to ensure that the amount of muscle loss is minimized.The purpose of performing strength training exercises is not to target fat in specific parts of the body. This is something often referred to as “spot reduction” or “spot fixing”.One study put spot reduction to the test and took participants through six-weeks of abdominal training. By the end of the study, abdominal fat had not significantly altered (15). As well as performing strength training, it is also not uncommon for bodybuilders to increase the amount of cardiovascular exercise they perform in a fat loss phase. Exercises such as walking, running, cycling, and rowing are all associated with large calorie burns and can cause a substantial reduction in abdominal fat (16).
Final Word
While there is a range of proposed fat loss methods, these six tried and tested methods have been scientifically proven to work.Therefore, any bodybuilder who needs to reduce body fat for an upcoming competition should consider adopting a number of these methods.
References:
1 – Paley, Carole A.; Johnson, Mark I. (2018-05-04). “Abdominal obesity and metabolic syndrome: exercise as medicine?”. BMC Sports Science, Medicine and Rehabilitation. 10. doi:10.1186/s13102-018-0097-1. ISSN 2052-1847. PMC 5935926. PMID 29755739.
2 – Hołowko, Joanna; Michalczyk, Małgorzata Magdalena; Zając, Adam; Czerwińska-Rogowska, Maja; Ryterska, Karina; Banaszczak, Marcin; Jakubczyk, Karolina; Stachowska, Ewa (2019-06-27). “Six Weeks of Calorie Restriction Improves Body Composition and Lipid Profile in Obese and Overweight Former Athletes”. Nutrients. 11 (7). doi:10.3390/nu11071461. ISSN 2072-6643. PMC 6683015. PMID 31252598.
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Best Casein Protein For Growth, Digestion & Repair (Updated 2021)
Casein is a great form of protein to aid in slower digestion for the best in terms of muscle growth and repair.
Protein is an essential macronutrient found in all body tissues and it’s responsible for many of our bodily processes and the best casein protein powers can greatly affect your health and performance. It’s composed of amino acids which are the building blocks of the body and it’s important we supply our bodies with enough. Protein is responsible for chemical reactions in the body but it’s a must for muscle growth, repair, performance, and even weight management. Now, casein protein differs from whey in that it’s slow digesting, but both are milk-based and we’ll discuss some differences.
We’ve put together a list of the Best Casein Protein Powders for 2021 so you can enhance all areas of your health, training, and performance. The right product will take your gains to the next level as you seek the best results.
Best Casein For 2021
Best Casein Overall
The best casein overall will be of the highest quality and from a company who prides themselves on honesty and transparency. With the right nutrients and plenty of protein, your growth and recovery needs can be met.
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein
Calories
120
Protein
25g
Carbs
4g
Fat
0.5g
Sugar
3g
Flavors
Chocolate, Vanilla
Number Of Servings
30
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is the cleanest casein powder around providing essential amino acids to keep you anabolic up to 8 hours. Micellar casein works great to support muscle growth and recovery throughout the night and this powder is gentle on your stomach and tastes great. A fully transparent and honest label, this supplement contains no artificial sweeteners, colors, or preservatives and has 25g protein with just 120 calories.
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is the cleanest casein protein powder with 25g protein and only 120 calories.
Pros
Clean and effective micellar casein supplement
25g protein and low in calories with just 120
No artificial sweeteners, coloring, or preservatives
Cons
Premium priced option
Only available directly from their website
Price: $59.00/ 30 servings
Best Casein For Muscle Recovery
For those looking to recover faster, the right casein products have the ability pump you with protein to alleviate soreness and repair those worn down muscles.
Kaged Muscle Kasein
Calories
120
Protein
25g
Carbs
3g
Fat
0.5g
Sugar
1g
Flavors
Vanilla Shake, Chocolate Shake
Number Of Servings
27
Kaged Muscle Kasein is for anyone looking combat muscle breakdown with the best supplement for nighttime recovery. This casein is an ultra-premium cold-processed micellar casein isolate carefully manufactured with a microfiltration process. This ensures the structural integrity of the protein so you get the best casein around. This slow digesting protein works to keep you in an anti-catabolic state, improve muscle recovery, and maximize muscle gains. A clean and fully disclosed formula offers 25g protein and 120 calories for a great casein recovery supplement.
Kaged Muscle Kasein is for those looking to combat muscle breakdown throughout the night with 25g protein and 120 calories.
Pros
Great for nighttime recovery and avoiding muscle breakdown
Carefully manufactured with a microfiltration process
Clean and fully disclosed label
Cons
Taste is okay on some flavors
A bit pricey for the number of servings
Price: $34.99/ 27 servings
Best Casein For Mixing
It is always a pain when you have a powder that just won’t mix well. Having the right casein powder to mix with any beverage can take care of this no problem.
Legion Casein+
Calories
120
Protein
26g
Carbs
2g
Fat
0g
Sugar
0g
Flavors
Vanilla, Banana Cream Pie, Milk Chocolate, Strawberry
Number Of Servings
30 servings
Legion Casein+ is a 100% natural grass-fed micellar casein protein powder made with milk from sustainable farms in Ireland. With some of the healthiest and cleanest milk in the world being used for this supplement, you can be sure you overall health and performance are kept in mind. Naturally flavored and sweetened, this casein contains no artificial food dyes with a transparent label. A high protein powder, this comes with 26g protein, 120 calories, and 0g sugar.
Legion Casein+ is natural grass-fed micellar casein with 26g protein and 120 calories.
Pros
Sourced from some of the best milk in the world
Naturally flavored and sweetened for no added nonsense
Great amount of protein with 0g sugar
Cons
Servings could be better for the price
Price: $49.99/ 30 servings
Best Casein For Digestion
Digestion is important and many protein powders can cause stomach discomfort. Having a casein protein powder that works well for digestion will allow these nutrients to hit you more efficiently without any discomfort.
Optimum Nutrition Gold Standard 100% Casein
Calories
120
Protein
24g
Carbs
4g
Fat
1g
Sugar
1g
Flavors
Chocolate Peanut Butter, Chocolate Supreme, Cookies & Cream, Creamy Vanilla
Number Of Servings
53
Optimum Nutrition Gold Standard 100% Casein is a great slow digesting option between meals or before bed to provide nighttime support and muscle recovery. This micellar casein contains 24g protein and 120 calories to support the recovery process and keep you in an anti-catabolic state. It also improves satiety to keep you full for longer. With great flavors to choose from, this casein is easy on your stomach and great for digestion.
Optimum Nutrition Gold Standard 100% Casein is a great recovery option for overnight support with 24g protein and 120 calories.
Pros
Works great for satiety and keeping you in an anti-catabolic state
Great flavors and balance of macronutrients
Easy on your stomach for good digestion
Cons
Mixing can be a problem at times and it tends to clump
Price: $54.46/ 53 servings
Best Casein For Athletes
Athletes looking to optimize performance need the right supplements and a great casein protein powder can do just that. With quality ingredients, all your needs can be taken care of with no problem at all for the best results.
Dymatize Elite Casein
Calories
130
Protein
25g
Carbs
3g
Fat
2g
Sugar
0g
Flavors
Chocolate, Cinnamon Bun, Cookies & Cream, Vanilla
Number Of Servings
50
Dymatize Elite Casein is ideal for overnight sustained muscle growth and repair or for other extended periods of time between meals. This casein provides a sustained release of muscle building amino acids to support growth and recovery with 25g protein and just 130 calories. For athletes looking to get the most out of their recovery, especially during sleep, this casein is a great option for all.
Dymatize Elite Casein is ideal for overnight sustained muscle growth and repair with 25g protein and 130 calories.
Pros
Sustained release of muscle building amino acids for growth and recovery
Good flavors and balance of macronutrients
Great for athletes looking optimize performance
Cons
2 scoops seems unnecessary for a serving size compared to others on the market
Price: $49.84/ 50 servings
Benefits Of Casein Protein Powder
The benefits of taking a casein protein powder can greatly affect your health and performance as you look to maximize growth and recovery. Benefits of casein include:
High quality protein: Casein offers a high-quality source of protein for all your overnight needs when it comes to building muscle and enhancing recovery.
Assist weight loss: This can keep you full and curb cravings while keeping your body active while you sleep for a better metabolism (1).
Support muscle retention: By giving your body continued fuel to grow, you allow yourself to keep on that hard earned muscle for added definition (2).
Enhance growth and recovery: As a great source of protein, you allow your body the necessary nutrients to keep your muscles growing and to enhance recovery.
Casein Vs. Whey Protein
There are plenty of studies which prove casein supports muscle protein synthesis (MPS) for extended periods, whereas whey is more instantaneous for MPS (3,4).
Micellar casein protein is the most popular and common form which has many bioactive peptides that are beneficial for digestive and immune health. Plus, it contains all nine amino acids (building blocks of the body) (5). One study found that casein (more than 30g) before bed can improve resting metabolic rate and possibly resistance exercise the following morning. Research also shows that protein improved satiety and weight control and side effects can be minimized by consuming healthy amounts (6). And more research on casein protein has pretty much concluded that it’s effective for the prevention of muscle tissue breakdown overnight (7).
Whey protein also contains all of the essential amino acids and it’s better for short term protein synthesis, especially after a tough workout to give your muscles fuel to grow and repair. But each protein source has its own advantages. However, a blend of casein and whey is very beneficial as an all-around source of muscle-building nutrition.
How We Choose
When choosing the best casein protein powders, we look at a number of factors because your health and overall performance matter. We first look at the brand and the reputation of the brand because you deserve to have a company working on your behalf. We then look at the amount of macronutrients, how much sugar (if any), and other nutritional information because it is possible to find the right casein product without any added nonsense to hurt your health. We then look at price. Supplements can get expensive but it is possible to find a great product at an affordable price to see great gains.
FAQ Section
What is the best casein protein powder?
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein. This is the cleanest casein powder around providing essential amino acids to keep you anabolic up to 8 hours. A fully transparent and honest label, this supplement contains no artificial sweeteners, colors, or preservatives and has 25g protein with just 120 calories.
When should I take casein?
It is best to take casein right before bed as this will work as a slow digesting protein to aid in growth and repair throughout the night. It will provide continued fuel for your body throughout the night.
Is casein better than whey?
Both work for your benefit in different ways so it is important to know what you’re trying to get out of each. Whey is great to take post-workout as it will hit you faster to provide fuel for your muscles to grow and repair. Casein is slower digesting so taking this at night works to promote overnight repair.
Wrap Up
The best casein protein powders are very effective for muscle protein synthesis due to the slow release of nutrients. And anyone serious about their fitness goals should use casein in combination with a quality whey protein for optimal results. Protein is essential for building muscle and maintaining a healthy weight but sometimes we don’t get enough through food. So, these casein products can help you fill the gap and provide nutrients even when you’re sleeping. Casein protein is one of the many forms and it has plenty of additional naturally-occurring, beneficial nutrients for a complete source.
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References
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T. (2015). “The role of protein in weight loss and maintenance”. (source)
Tipton, K.; Elliott, T.; Cree, M.; Wolf, S.; et al. (2004). “Ingestion of Casein and Whey Proteins Results in Muscle Anabolism after Resistance Exercise”. (source)
Phillips, S.; Tang, J.; Moore, D. (2009). “The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons”. (source)
Hoffman, J.; Falvo, M. (2004). “Protein- Which is Best?”. (source)
Mohanty, D.; Mohapatra, S.; Misra, S.; Sahu, P. (2016). “Milk derived bioactive peptides and their impact on human health- A review”. (source)
Pesta, D.; Samuel, V. (2014). “A high-protein diet for reducing body fat: mechanisms and possible caveats”. (source)
Res, P.; Groen, B.; Pennings, B.; Beelen, M.; et al. (2012). “Protein ingestion before sleep improves postexercise overnight recovery”. (source)