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How Many Days A Week Should You Train?
This Is How Often You Should Be Hitting The Gym
Most people who join a gym are curious to know how many days a week should they train to build muscle mass or lose fat. Your workout program should be designed in a way that you’re not overtraining. You should also make sure you’re not leaving any stoned unturned to ignite muscle growth.
There are a lot of factors which go into designing a training split. We’ll take you through some of the factors to determine how often you should be hitting the iron paradise. By the end of this article, you’ll have all your questions answered.
Beginner – 5 Days
In this article, we’ll break down the number of days you should be working out based on your current stage and goals. You need to keep in mind the frequency of your workouts will often change depending on your expertise level.
When you’re a rookie, you shouldn’t rush into lifting weights. Your primary goal should be to learn about the basic exercises and the correct form of performing them. As you start going to the gym, you should train five days a week for at least the first month.
Even when you’re training five or lesser number of days a week, you shouldn’t take two days off in a row. Plan your program so the first rest day is mid-week and the second is on the weekend.
Intermediate – 6 Days
Once you’ve learned all the basic exercises and feel comfortable training with weights, you should switch to training six days a week. In the intermediate phase, your goal should be to build a solid foundation. You should be training one muscle group a day in the intermediate phase.
Make compound movements a big part of your training and focus on improving your strength, stamina, and agility. Of all the stages, the intermediate phase can feel the least exciting. But rest assured, you’ll soon be reaping rewards for the hard work you put in in this stage.
Another thing you need to remember is that there are no ideal rest days in the fit lifestyle. On your rest days, you’ll be going out for a jog or working on the cardio equipment for 30-45 minutes depending on your goals.
Advanced – 5 Days
After you’ve been training for 1-1.5 years and are well versed with the advanced training principles, and systems, you step onto the advanced stage. In the advanced stage, you should be performing double-muscle workouts. In the advanced stage, you should train your weak muscles twice a week to fix muscle imbalances.
Some people forget you don’t build muscles in the gym. You break down your muscle tissues while you’re training. Muscles re-grow bigger and stronger while you’re resting outside the gym. As you progress, you’ll be spending lesser amounts of time in the gym.
Prepping For Competition – 4-5 Days
If you’re planning to compete in a bodybuilding show, the number of days you’ll be training will greatly depend on your current conditioning. As you get closer to your competition and especially in the last month, most of the adjustments will be made in the diet. You reduce the number of training sessions from your program as you inch closer to the D-day to reduce the chances of an injury.
In the best-case scenario, you should be going from an advanced stage to the contest prep stage. You could jump from intermediate to prepping but it would mean the odds of winning the show would not be in your favor.
How many days a week do you train? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Larry Wheels Suffers Quad Injury During Training Session
Larry Wheels appeared to tear his quad during a heavy squat session.
Larry Wheels has been putting up eye-popping numbers in the gym since returning to powerlifting. This has come in the form of overhead press, squats, and much more. On Thursday, Wheels shared a video where he appeared to suffer a quad injury during an extremely heavy squat.
At a bodyweight of 285 pounds, Wheels was attempting a squat that seemed to be in the ballpark of 900 pounds. After going down in a controlled manner, Wheels ran into a problem on the way up and dropped the weight off his back.
“Everything was going great until I ripped my quad in half ?Another day in the office!@teampersonalrecord“
Larry Wheels had to dump the weight off his back after bucking on the way up. The barbell was caught by the suspension straps. The injury came nine days after Wheels posted a video of his heaviest squat ever at 950 pounds.
Wheels came into the training session with an injury to his quad but it was unknown at the time. It is also unclear when the injury actually occurred. Wheels was scheduled to compete at the Revolution Powerlifting Syndicate (RPS) Long Island Insurextion in Farmingdale, NY on Sept. 11, 2021, but he does not appear on the results’ page for the event.
Larry Wheels currently holds two world records in the 140-kg division. These are a 292.5 kilograms (644.9lb) bench press and a total of 1,075 kilograms (2,370lb).
Wheels spent some time testing the waters of arm wrestling and took on some of the best competitors in the world. He has since returned to the powerlifting game and is back to moving incredible amounts of weight. After this injury, Wheels believed it will take 10 to 14 days to heal before he can begin training.
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Ryan Terry Answers: Is Men’s Physique Muscle Mass Getting Too Big?
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Ryan Terry reflects on the evolution of Men’s Physique since its inception and whether or not athletes are becoming too big.
Ryan Terry is a Men’s Physique competitor who has been competing for quite some time. So he’s been able to witness the evolution of physiques within the division throughout the past decade. If you were to look at Men’s Physique in 2013 and compare it today – the muscle mass on the athletes has grown significantly. It almost looks like a different division. In our latest GI Exclusive interview, Ryan Terry weighs in on whether or not Men’s Physique muscle mass has gotten too big.
Whenever a new division is added into pro bodybuilding, there is a transition stage as the athletes and judges determine what the “perfect champion” looks like for the category. During this time, the sport evolves, the physiques change, and eventually the division settles into its own very unique look. During our recent interview with Ryan Terry, we asked him to look back at the inception of Men’s Physique and compare it to how physiques look today.
Ryan Terry admitted that the physiques are much larger than they used to be. He attributes this to athletes trying to continually push the envelope and one up each other. With each year, athletes will try to improve. How do they do that? By becoming more conditioned and building more mass to get a slight edge. It’s small – but over many years it slowly changed the division.
Ryan Terry actually thinks that the size has become so much larger – that it would be possible for a Classic Physique competitor to drop down into Men’s Physique if they don’t meet the height to weight requirements in Classic. This might not have happened, Terry admits, but the fact that it may be possible is worrying to him for the Men’s Physique division. Where is the line drawn? How much bigger will these athletes get?
Ultimately, Ryan Terry doesn’t have an answer. But he’s keenly aware of what is taking place and constantly trying to reevaluate his physique for success. He doesn’t want to become too large – but he wants to win. This is part of his challenge when going up against athletes like the current Olympia champion Brandon Hendrickson. Terry and Hendrickson’s physique are very structurally different. This poses a challenge for Terry – but he’s not worried. He keeps his eye on how the division is changing, how Hendrickson is changing, and is putting in steps to upgrade and become a champion himself.
You can watch Ryan Terry go into full detail about the growth of Men’s Physique and his tactic for taking on Brandon Hendrickson in our latest GI Exclusive interview segment above!
Mr. America Competitor Series: Joseph LaCerra
Get to know Joseph LaCerra as he prepares for the upcoming Mr. America competition.
Joseph LaCerra was born and raised in South Jersey. As a toddler, his parents would take him to daycare at the local Golds Gym and he always admired the hardcore gym-goers with great physiques. With his parents regulars at the gym, he was around health and fitness from a young age, which carried over into his teen and adult life.
Joe’s journey to bodybuilding began with martial arts, starting at that same Golds Gym his parents would frequent. A karate class was held at one of the studios and instead of going to daycare, Joe told his parents he wanted to be in karate instead. They obliged and Joe began a long martial arts career in Tang Soo Do, earning his 4th degree master black belt.
Once high school rolled around, Joe was all in. He began going to the gym in efforts to further his strength to defeat worthy martial arts opponents, and as a rather small and skinny child, lifting and a newfound love of training gave way to a whole new passion; bodybuilding. So, while martial arts ultimately took a back seat, he took those valuable skills learned over the years and seamlessly applied them to bodybuilding.
While Joseph never saw himself at the “typical” athlete, for he never played many team sports, his time as a competitive martial artist made the transition to bodybuilding quite smooth, for Joseph found the parallels to be hard to ignore. At the core, both of these sports depend on you. While both promote camaraderie and a sense of family among fellow athletes and competitors, ultimately training and execution are 100% in your control. As not only sports, but also unique art forms, both martial arts and bodybuilding gave him a sense of purpose and a goal worthy of striving towards.
Training & Nutrition Routines
Training
When it comes to training, Joe loves the saying: “We train muscles, not movements”. One person may feel differently about an exercise, but finding what works best for you is the ultimate goal to find your true success. Joe trains 5 days per week, hitting each muscle group at least twice. His approach of lower volume, higher intensity has proved more than beneficial for Joe as this allows him to focus on true muscular failure as opposed to simply repping out many working sets. At the end of the day, it all comes down to recovery, and while training to muscular failure can be hard on recovery, Joe keeps his overall weekly volume on the lower side in efforts to truly maximize recovery.
One way Joe puts an emphasis on recovery is with a training log. In this, he will keep track of all workouts and look for trends. If his workouts seem strong with no setbacks, then he knows he can push it. For those lifts that tend to stall or regress, he knows what can be addressed to fix it. Looking at the full picture allows Joe to thrive inside and out of the gym, putting recovery at the top of the list.
When it comes to cardio, Joe rarely uses a machine. His job as a gym owner keeps him constantly on the move and he reaches at least 10,000 steps a day, although he shoots for around 12,000. Over time, Joe has realized he can get the necessary expenditure for fat loss through his daily steps and everyday activity, and while this works for him, it may not be for everyone. Another example of finding the best route for your own training needs.
Nutrition
When it comes to nutrition, Joe eats to keep things simple. His main protein sources include eggs, egg whites, chicken, lean beef, and a protein powder. For those carb sources he relies on sprouted grain bread, cream of rice, Jasmine rice, rice cakes, and Rice Krispies, as they are a low fat and low sugar cereal. He relies on almond butter and trace amounts from his animal-based proteins for fat sources.
When it comes to what are generally seen as “cheat meals”, Joe takes a unique approach. He doesn’t look at food as either good or bad, for it can create a poor relationship with food itself. Instead, he refers to these as “free meals”, meaning that if out with family and friends, he will indulge in a meal he wants to enjoy. While he is very strict during contest prep, if the time is right outside of that, he loves a good burger and fries.
For Joe’s supplementation routine, he separates these into two different categories: health and performance. His health supplements include a multivitamin, fish oil, a joint supplement, vitamin C, vitamin D, a fiber supplement, ashwagandha, L-theanine, and a probiotic. For performance, Joe uses a protein powder, creatine, glutamine, pre-workout, essential amino acids (EAAs), and intra-workout carbohydrates.
Competition & Preparation
In the days leading up to this event, Joe keeps things simple and stress-free. While many put what is called the “peak week” on a pedestal, Joe believes if the work is done and you believe in your training, then you are ready to perform. The last week is simply about stress management and getting ready to have fun and enjoy the show.
When it comes to Mr. America, Joe is confident he will return stronger to defend his title in the Classic Physique Division. Mr. America is a long and storied event and one that will hold an iconic place in bodybuilding history. Being considered a top bodybuilding competitor is an honor for Joe and while many gym members and those who enjoy fitness may never walk a bodybuilding stage, Joe aims to inspire others with his accomplishments and desire to be the best. A true testament to the heart and grit of a true competitor.
Once the 2021 Mr. America show concludes, so too does Joe’s 2021 bodybuilding show season. What makes this event so special is that Joe’s wife will be competing in the Amateur Bikini category and his mother will be in the Amateur Master’s Bikini category. A true family event for Joe. Upon completion, Joe aims to enjoy the pro-contest period with his wife, dog, close friends, and family as he looks ahead to the 2022 season. And while there is still one more show to go this year, he is already looking forward to a big year ahead.
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 Joe LaCerra
Former Mr. India Manoj Patil Attempted Suicide, Mentioned Harassment By Sahil Khan In Letter
Manoj Patil is in stable condition after attempting to take his own life.
Former Mr. India and professional bodybuilder Manoj Patil attempted to take his own life on Wednesday in his Mumbai residence. Patil consumed a large amount of pills and was rushed to Cooper Hospital. His manager says the incident took place around 12:30 am.
Patil previously filed a complaint against actor Sahil Khan after alleging he was being harassed. Khan was also mentioned in Patil’s suicide note. Patil is in stable condition after consuming sleeping pills.
Manoj Patil and Sahil Khan have had a recent feud over social media. Both sides have posted about the other in recent days. Patil posted a video four days ago where he is calling Khan fake and it was followed up yesterday day by a mockery video made by Khan.
Patil has earned his Pro Card in IFBB and has represented India on stage at many international competitions. Patil has competed in the Mr. Olympia amateur four times, Mr. Asia once, and the Sheru Classic — where he was the Men’s Physique winner in 2019. This is where Patil was able to earn his Pro card.
Sahil Khan held a press conference on Thursday to address the issue and said that the main problem is not between himself and Patil.
“No one wants to talk about the real issue, but everyone is reporting that a person committed suicide because of Sahil Khan,” Khan said.
“First of all, committing suicide is a crime in India. Manoj should understand that. Raj has transaction receipts of Rs 2 lakhs with Manoj’s name mentioned on it and not mine. If I come and sell drugs outside your house and if you put that up on social media, would I be able to say that you are bullying me?”
Khan continued by saying that the feud was between Patil and Raj Faujdar. He does not have an issue with Manoj Patil.
“Nothing like that,” Khan said. “Manoj used to work for our company as an influencer. So there is nothing personal against him. Why was there no mention in Manoj’s suicide note that ‘Raj Faujdar contacted Sahil Khan and the actor shared his story on social media and that is the reason I’m doing this’.”
“Our lawyers are working on the situation now and we will file a complaint. This is a big racket, the FDI might also be involved in this. Those who are manufacturing fake supplements should be punished. And if I have committed a crime, then I should get punished too.”
This article will be updated as more news comes out. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Joint Supplements For Inflammation & Joint Health
The best joint supplements help to reduce inflammation and provide the necessary nutrients for joint health.
When choosing a joint supplement, it is important to look at both the ingredients and filler ingredients. Our list covers joint supplements for athletes, best joint supplements for men, and the best joint supplements for women.
Joint supplements are one of the more effective supplements you can spend your money on. And getting a good one can make a big and very quick difference to not just an athlete’s performance, but the day to day life of all men and women.
In fact, you don’t even need to have joint issues like arthritis or an injury to benefit from a joint supplement. They can promote fluid movement and support people like bodybuilders who put masses of strain on their joints, or runners looking to protect their knees.
Choosing the best joint supplement comes down to one thing, the formula. Here’s our top joint supplements.
#1 Physio Flex Pro – Best Overall Joint Supplement
Offering a fully stacked formula of proven joint protection ingredients, Physio Flex Pro is actually verified and approved by a physical therapist. It’s combination and balanced approach means that it easily takes top spot when it comes to the best joint supplements and best joint supplements for athletes.
Number of Servings: 30
Serving Size: 2 Veggie Capsules
RRP: $60
Check out Physio Flex Pro Here
Physio Flex Pro can help restore and even strengthen joints in athletes, bodybuilders and people experiencing age related joint issues. By reducing inflammation with turmeric, Bromelain and ginger root, you’ll find you can move pain and crack free. Then with Glucosamine, Chondroitin and MSM supporting healthy cartilage and synovial fluid, motion will become more ‘free’ and you’ll feel less restricted. Physio Flex Pro offers a complete and ‘total joint support’ which we found the absolute best in terms of doses, effects and end results of supplementation.
Physio Flex Pro is a research-based joint support supplement made with natural ingredients great for nourishing and lubricating your joints.
Pros
Fast effects
Elite level formulation with high doses
Backed by a physical therapist
Natural easy to digest ingredients
Affordable monthly cost with bundles
Created by working athletes
Cons
Only available online
$15 tracked shipping on international orders
#2 Performance Lab Flex – Runner Up
Slightly more expensive, but not as effective as Physio Flex Pro is Performance Lab Flex. A joint product that seems a little too complicated for it’s own good. It uses a similar formula to Physio Flex Pro, but uses ‘branded’ ingredients. It’s a solid product and will work well for those looking to purchase their joint supplement alongside other supplements.
Performance Lab Flex is perfect for joint lubrication and shock absorption that provides herbal relief for stiff and achy joints.
#3 Staunch Nation Joint Relief – Value Option
At $29.99 Staunch Nation’s Joint Relief offers a cheaper option with a more dialed back formula. We love the products look and it comes from a very trusted brand owned by Calum Von Moger, so you can be sure you’re getting a high quality product in Joint Relief.
Staunch Joint Relief is made with high-quality ingredients with a top tier joint recovery and support formula for all your needs.
Best Ingredients in Joint Supplements
The best ingredients in joint supplements are always natural. These ingredients are aimed to reduce inflammation, lubricate joints, and replenish the body with vitamins and minerals. Below we’ve selected ingredients that are supported by scientific studies to ensure they work as they should.
Some of these ingredients may be hard to pronounce but they offer great benefits for people with joint pain. This is because they have properties that help increase mobility, decrease stiffness, and more.
Glucosamine
Glucosamine is a supplement that is used for joint health. It helps with cartilage formation and repair by providing a protein building block called glucosamine that the human body cannot produce on its own.
Glucosamine supplements have been shown to have three major benefits:
1) They reduce the frequency of pain and morning stiffness.
2) They increase mobility in the joints.
3) They improve function of the joints.
Turmeric
Turmeric is a natural anti-inflammatory and antioxidant that has been used as a remedy for joint pain, arthritis, and other related conditions for centuries.
Turmeric’s health benefits stem from curcumin, an antioxidant and anti-inflammatory ingredient that has been linked to such conditions as arthritis, inflammatory bowel disease (IBD), ulcerative colitis (UC) and Crohn’s disease.
MSM
MSM is an organic sulfur-containing compound that contains no toxic metals. It is also known as dimethyl sulfone (DMSO2).
MSM contains sulfur which helps to form the healthy, hydrated tissues in our body.
MSM can help with joint pain and arthritic pain by helping with inflammation and repair of tissues in the joints.
Boswellia
Boswellia is a natural anti-inflammatory agent which relieves pain and inflammation of the joints. Boswellia has been used for thousands of years to treat a variety of illnesses, including arthritis and asthma.
Boswellia can be used in many ways: in its raw form, as an extract or as a cream that may help reduce muscle stiffness and discomfort.
Ginger Root
Ginger Root is a plant that grows in certain parts of the world. Many people use it to provide joint protection by taking it as a supplement or putting it into their cooking.
There are many benefits that come with Ginger Root including pain relief, inflammation reduction, and general health benefits. This plant is really good for the body and can help prevent some serious health problems like arthritis.
Many of the Ginger Root benefits are because of its ability to block an enzyme that causes inflammation called COX-2. This enzyme is responsible for causing things like nausea and vomiting during pregnancy (morning sickness), inflammation reduction, and pain relief.
Collagen
Collagen is an essential protein that’s found in the body. It provides structure and strength to tissues throughout the body including the skin, hair, nails, muscles, bones, tendons, and ligaments.
Collagen helps to protect joints by providing a cushioning effect on the cartilage. It also helps to lubricate joints during movement. Collagen can be used for joint protection because it may help to maintain healthy joints and promote healthy cartilage levels.
Chondroitin
Chondroitin is a natural substance that is found in the cartilage of the body. Chondroitin makes up about 10 to 30% of the total protein content in cartilage.
Chondroitin’s health benefits are not limited to joint pain control, but also for other benefits like improved mobility, increased production of synovial fluid, and improved blood flow.
The University of California San Diego reports that chondroitin supplements taken orally or applied topically may provide relief from knee osteoarthritis pain. They also report that chondroitin may be helpful for those with osteoarthritis who are pregnant or post-surgery.
Benefits of Joint Supplements
Our best joint supplements are dietary supplements that contains ingredients that are believed to promote joint health. Joint supplements often contain glucosamine, chondroitin, and other substances. There are many benefits of joint supplements which you can find on this section.
Restore Strength and Mobility
Joint supplements can help nourish and strengthen key joints in the body. They do this by providing nutritional ingredients like Glucosamine, Chondroitin and MSM which can be digested and used to improve key structures of the joint and musculoskeletal systems in the body. This means less aching joints and more moving.
Help with Fluid Movement
By nourishing the joints, most good joint supplements also impact synovial fluids. This means that you’re essentially lubricating your joints, allowing for free flowing and fluid movements.
Reduce Inflammation
A joint supplement should also reduce inflammation and swelling of joints. This can hugely help remove discomfort and improve quality of life. Inflamed joints can occur for a variety of reasons too, so taking a joint supplement can offer protection against this problem.
Reduce Pain
Joint pain is a huge issue globally and can be severely debilitating for people looking to live an active life. The ingredients in an effective joint supplement can help reduce painful joints by targeting inflammation and improving strength.
Improve Lifestyle
An obvious one, but by fixing up your joints, your quality of life will shoot up. We always check to see if our best joint supplements will help you live a fuller and more active and free lifestyle. Our best joint supplements for athletes will ensure you are performing at your peak.
How to Find the Best Joint Supplement
Joint supplements are necessary for all people who want to keep their joints in perfect shape and health. Even though there are many joint supplements available on the market, it can be hard to choose the right one.
So how do you know if a joint supplement is worth buying or even the best joint supplement for you?
There are many things that you should know before buying a supplement. Firstly, you need to know the ingredients that are used in the supplement because these ingredients are what make it work or not work for your joints. Some people also prefer getting their supplements from natural sources because they don’t contain any artificial chemicals or preservatives which could harm their body.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Lionel Beyeke is Out of The 2021 Arnold Classic
Lionel Beyeke to miss the Arnold Classic.
It appears that too bodybuilding competitor Lionel Beyeke is out of the 2021 Arnold Classic. The veteran bodybuilder broke the news on his social media account and the reasoning is quite frustrating.
Just when we lose one top flight competitor, another is knocked out of the biggest shows of the year. It appears that Lionel Beyeke will have to wait for his chance to step on stage once again. After being out of competition for some time now, Beyeke hoped to return at the 2021 Arnold Classic. But it appears that the bodybuilder will be barred from competing at the show just a couple of weeks out.
Out of the Arnold Classic
Lionel Beyeke revealed on his social media that he’ll be unable to compete due to the global health issue. While Beyeke did not contract the virus, the sickness is still to cause for his inability to compete. Being a French citizen it appears that Beyeke can’t gain access to travel to the US in time for the show. No doubt there are a number of hurdles in the way and Beyeke hasn’t enough time to clear them.
Lionel Beyeke took to social media to explain why he won’t be able to compete at this year’s show.
“From The Desk of Lionel please read below.
“I want to thank all of you, my supporters, followers and fans for all the encouragement. It is truly priceless.
“I had planned to make 2021 a special year because of all the difficulties brought on by the pandemic. I prepared for competitions and even changed my coaching team and strategies to be in the best shape of my life.
“My good friend and brother @georgefarah_guru is still the main man for my technology and I acknowledge his significant contribution thank you brother ??.
“Unfortunately, the scourge of the virus has prevented French citizens from gaining entry into the US in time for me to compete and achieve my objectives. One of these objectives that I have not been able to fulfill is to be able to participate in the Arnold Classic 2021 this year. This is a regret that I must put behind me as I continue to work hard to be even better for the upcoming competitions which I hope to be be able to attend.”
This is truly an upsetting turn of events. Right when you think the situation is calming something like this gives a healthy reminder that we’re not quite out of the woods yet.
What do you think of Lionel Beyeke missing the Arnold Classic?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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 Answers: Why He Left MHP And Started SuperHero Labz
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Victor Martinez opens up about staying off the competitive stage and focusing on his new supplement company SuperHero Labz.
Earlier in August 2021, Victor Martinez announced that he was leaving supplement company MHP after a long tenure as a sponsored athlete. The reason was to start his own supplement company – SuperHero Labz. We had a chance to reconnect with Martinez via video chat to go into detail about why he made this big change and what to expect from his new business endeavor. In our GI Exclusive interview, Victor Martinez explains why he left MHP and the mission statement for SuperHero Labz in an already oversaturated supplement market.
Victor Martinez had been a sponsored athlete for supplement company MHP for quite some time. So it came as a shock in the industry when it was announced he was leaving the company to start his own supplement business. His new company, SuperHero Labz, combines his love of superheroes (which inspired him to become a bodybuilder) with his fitness experience to make a series of quality products. We reconnected with Martinez to discuss what sparked such a sudden change and how he plans to overcome the oversaturated supplement industry.
Victor Martinez starts off by explaining he has no ill will towards MHP. He respects and appreciates his entire time working with them – but he felt now was the correct time to become the leader of his own business. The decision initially sprang from getting a pay decrease via MHP. Again, he does not hold this against them. In fact, he claims almost any other company would have completely dropped him. But due to loyalty they kept him on board.
Victor Martinez also doesn’t plan to compete in pro bodybuilding again anytime soon. This is largely due to being a father and wanting to dedicate time to his family. He points out that pro bodybuilding isn’t like other pro sports where you get paid for simply being on the team. You only get paid if you win – and he doesn’t feel prepared to fully focus on that while dedicating time to his family.
It was at this moment the stars aligned. He had been speaking with potential business partners on starting a supplement company. He pulled the trigger and SuperHero Labz was born. The artwork showcases the pop imagery of old school superhero comics. But Martinez wanted to ensure he wasn’t just showing fictional superhero characters on the bottles. Instead, he wanted to focus on the real world superheroes – hard working mothers, fathers, businessmen, fire fighters – and many other hard working individuals.
Victor Martinez points out that supplements are to help improve the body, make it stronger, and achieve goals. That’s the kind of superhero logic he’s infusing into the brand. Those whose who want to work hard, make a difference, and support families. SuperHero Labz supplements aim to help with those kind of goals through their products.
Even though Victor Martinez may not plan to compete anytime soon, you may notice his physique is still large and impressive. That’s because he wants to make sure that his products via SuperHero Labz are the right quality. He maintains his physique and uses the products he helps develop to ensure they are the best for bodybuilders and fitness athletes.
You can watch Victor Martinez go into more detail about his plan for supplement rollouts, how he aims to make them the best products on the market, and more in our latest GI Exclusive interview segment above.
You can also check out SuperHero Labz at their official website right here.
Best Protein Powder Supplements For Strength & Size (Updated 2021)
These protein supplements will enhance growth and recovery so you maximize training and performance.
Protein plays a vital role in maintaining, growing and repairing body tissue. Whey protein powder can be used as an emergency energy source and are also essential for the production of a number of key hormones which promote growth and maturation from a protein powder.
Considering the indispensable role that it plays, we must recognize the importance of consuming an adequate serving of protein every day for muscle growth and weight loss and two types of whey protein can help. Failing to do so can result in the development of chronic diseases and ailments such as muscle wastage, anemia (low blood iron), decreased immunity and fatigue and vitamins and minerals and branch chain amino acids can help you lose weight and aid in muscle recovery from a protein supplement.
To allow you to select a whey protein powder or protein blend that fits your goals, our team have tried and tested a vast number of premium protein powders. Furthermore, the article will also break down the science behind muscle building and help you understand why whey protein concentrate and isolate supplementation is so effective for the best protein powders.
The 9 Best Protein Supplements on the Market
When selecting a whey protein powder, it is important to study the ingredients closely as many protein powders that appear to be of good quality often contain fillers and bulking agents which have no purpose other than increasing the quantity of the two types of whey protein, being whey protein concentrate and isolate powder, or a protein blend. A good quality powder will be high in protein and low in filler ingredients, calories, and sugars. Additionally, from a practical viewpoint, you want a shake that performs well in terms of taste, price, digestibility, and mixability for the best protein powders.
As stated, there are so many options for a whey protein powder available in whey protein concentrate or isolate that it can become convoluted, as well as plant based protein which can provide for the best vegan protein powder benefits. To allow you to pick the powder that matches your goal, we have reviewed 9 of the best supplements on the market.
Best Protein Powder Supplements of 2021
Best Protein Powder Overall
Finding an all-around great protein powder can be challenging but it is possible. With the right ingredients and formula, all of those protein wants and needs can be achieved.
Performance Lab SPORT Protein
Calories
100
Protein
20g
Carbs
2g
Fat
1.2g
Sugar
1g
Flavors
Chocolate
Number Of Servings
20
When we saw that Performance Lab had used Oryzatein® in their protein powder, we were impressed enough to check it out. And we liked what we saw out of this brown rice protein. We found that it was much cleaner than other protein powders out there. Naturally flavoured with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients.
Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten…Because Performance Lab Protein contains no allergens at all. Supplying 20g protein (and only 100 calories) per serving, Performance Lab Protein can be easily included in your diet at all times – whether you’re cutting or bulking.
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Pros & Who Should Buy
Good, clean formula that is organic and vegan friendly from this best protein powder so this is conducive to all diets.
The chocolate flavor tastes amazing so you never suffer from a boring taste from these top protein powders.
Product includes Bacillus Coagulans, a beneficial probiotic to help with gut health.
Good choice for weight loss for those seeking this route from top protein powders.
Has essential amino acids per serving which is what the best protein supplement need.
Those who want a clean, plant-based protein powder that tastes great and provides loads of benefits should really consider this protein.
Cons & Who Shouldn’t Buy
Only uses a single source protein as opposed to those other top protein powders who may combine.
Chocolate is the only flavor available so more flavors would be nice for variety.
For those looking for a whey source, and more flavors, this may not be for you. Also, it depends on how much you want to spend for this is a premium priced option.
Price: $59.00
Check out our individual review for Performance Lab SPORT Protein here!
Best Clean Organic Grass-Fed Whey Protein
When it comes to quality of your protein, having something that is organic can prove worthwhile for your overall health. A clean source of protein can really enhance all of your goals.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Calories
120
Protein
28g
Carbs
1g
Fat
0.5g
Sugar
Less than 1g
Flavors
Cinnamon Pastry, Mocha, French Vanilla, Cookies ‘N Cream, Milk Chocolate, Chocolate Peanut Butter, Cereal Splash, Strawberry, Salted Caramel
Number Of Servings
30
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Pros & Who Should Buy
No artificial ingredients and a transparent label ensure honesty from one of the best whey protein powders.
Third party tested for accuracy to ensure nothing you don’t want in your supplement is included.
Organic and non-GMO for optimal health benefits.
Good choice for those who tend to be sensitive to certain protein supplements.
Contains essential amino acids perfect for building muscle.
Right amount of protein per scoop per serving so you get the most for your dollar.
This protein is awesome for anyone looking for a high-quality whey that is labeled accurately with awesome benefits. It tastes great and contains no artificial ingredients.
Cons & Who Shouldn’t Buy
Slightly high in carbs and cholesterol for those looking out for these.
Despite lactose, their are no digestive enzymes to aid in gut health and digestion
Premium priced product for those looking save some money.
Whey can be tough for some peoples’ stomachs and it is a premium priced option that is only available on their website. Something to consider for those looking for digestive help.
Price: $59.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Best Whey For Meal Replacement
Whey is a common protein source to be used as a meal replacement for its ability to keep you full and aid in valuable growth and recovery. Kaged Muscle has this great meal replacement option with whey as the primary protein source.
Kaged Muscle Clean Meal
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, and other nutritional needs.
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Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Pros & Who Should Buy
Whole food ingredients to provide great nutrients for the best in terms of growth and recovery.
21 organic vitamins and minerals to give you the best benefits.
Quick and nutritious meal replacement for those always on the go.
$2.25 per meal to make this an affordable option.
A clean source of nutrients to offer the best meal replacement around, you can’t beat this formula. Anyone on the go and constantly dealing with a busy schedule will benefit greatly.
Cons & Who Shouldn’t Buy
Slightly low on number of servings and it would be nice to see more included.
Low in servings does hurt the price point, for others do exist at a lower cost with more servings. Also, for those sensitive to whey, it is the main protein source.
Price: $44.99
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Meal here!
Best Vegan Whey Alternative
For those sensitive to dairy or who just want to live a vegan lifestyle, vegan protein powders exist and are great options. They can offer the same benefits as whey without all the dairy.
National Bodybuilding Co. Full Prep Vegan
Calories
117
Protein
20.5g
Carbs
2g
Fat
3g
Sugar
0g
Flavors
Chocolate
Number Of Servings
20
National Bodybuilding Co. Full Prep Vegan Protein is designed to help bodybuilders progress faster in the gym and with their vegan goals. A 100% natural and organic plant-based protein, this works to increase the rate of muscle protein synthesis, optimize nutrient utilization, boost metabolic efficiency, and enhance athletic recovery. Using organic rice and pea protein, this supplement does not produce inflammation and is more bioavailable than dairy. With 117 calories and 20.5 grams of protein, this powder will work for your overall protein benefit as it helps you adopt a healthy lifestyle while building muscle and providing amino acids from a protein shake.
National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.
Pros & Who Should Buy
100% organic and naturally flavored with stevia to avoid any artificial sweeteners.
Low in calories to aid in weight loss and management for that desired physique.
Designed for cleaner and faster absorption so those nutrients hit you much harder.
Manufactured to FDA standards and produced by a reputable company.
Helps you lose weight and keep muscle while being easy to digest so you don’t sacrifice any gains.
This is perfect for those looking for a vegan option that is easy to absorb and 100% organic. Being lower in calories, this is also perfect for those looking to lose weight.
Cons & Who Shouldn’t Buy
Only 20 servings per container and it would be nice to have more for the price.
Can only get it from their website directly so it limits where you can buy from.
Chocolate is the only flavor and more flavors would be nice for variety.
It is an expensive option only available on their website. One flavor does hurt this product as many others offer a lot more, so for those looking for variety, you won’t get it here.
Price: $40.00
Check out our individual review for National Bodybuilding Co. Full Prep here!
Best Whey For Weight Gain
Some people use whey in order to gain weight and a mass gainer can work wonders for your bulking needs. Loaded with a great balance of macronutrients is exactly what you need most to see those gains.
Transparent Labs Protein Mass Gainer
Calories
790
Protein
53g
Carbs
114g
Fat
14g
Sugar
17g
Flavors
Chocolate, Cookies ‘N Cream, Sweet Vanilla, Chocolate Glaze
Number Of Servings
15
ProteinSeries Mass Gainer is loaded with everything you need to enhance lean muscle growth to safely and efficiently pack on muscle and healthy weight. This supplement is great for the perfect meal replacement, or a great weight gainer protein supplement to pair with a workout. The pure formulas included with this supplement provide amazing benefits for not only growth, but your overall health and wellness.
Mass Gainer offers 53 grams of protein per serving, which is derived from 100% Grass-Fed Whey Concentrate. At 750 calories for two scoops, you get 12 grams of fat and 109 grams of clean and natural carbs derived from organic tapioca, oat, and sweet potato sources. With no artificial sweeteners, food dyes, or harmful additives, you know exactly what you are getting with this mass gainer to ensure high-quality and healthy muscle growth.
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Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Pros & Who Should Buy
Great for lean muscle growth and bulking so you see that increase in strength and size.
Perfect for a meal replacement or paired with a protein supplement to maximize gains.
Great ingredients and no artificial additives to ensure only natural and clean ingredients hit your body.
Transparent label for honesty and accuracy so you know exactly what you are getting.
From a reputable company in Transparent Labs who understands the need of consumers everywhere.
Anyone looking to bulk and seriously increase their strength and size will benefit greatly. For those into supplement pairing to see gains, this goes well with any protein powder.
Cons & Who Shouldn’t Buy
A premium priced option so for those on a budget, this may not be for you.
Only available directly through their site so it limits where you can buy from.
If money is a concern, this is a premium priced option only on their website. For those who can bulk with just one supplement, this mass gainer may also not be necessary.
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs Mass Gainer here!
Best Whey For Weight Loss
While some want to bulk up, others use protein powders as weight loss tools. Able to keep you full and curb hunger, these supplements are perfect for assisting with those weight loss and management goals.
Performance Lab SPORT Protein
Calories
100
Protein
20g
Carbs
2g
Fat
1.2g
Sugar
1g
Flavors
Chocolate
Number Of Servings
20
When we saw that Performance Lab had used Oryzatein® in their protein powder, we were impressed enough to check it out. And we liked what we saw out of this brown rice protein. We found that it was much cleaner than other protein powders out there. Naturally flavoured with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients.
Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten…Because Performance Lab Protein contains no allergens at all. Supplying 20g protein (and only 100 calories) per serving, Performance Lab Protein can be easily included in your diet at all times – whether you’re cutting or bulking.
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Pros & Who Should Buy
Good, clean formula that is organic and vegan friendly from this best protein powder so this is conducive to all diets.
The chocolate flavor tastes amazing so you never suffer from a boring taste from these top protein powders.
Product includes Bacillus Coagulans, a beneficial probiotic to help with gut health.
Good choice for weight loss for those seeking this route from top protein powders.
Has essential amino acids per serving which is what the best protein supplement needs.
Those who want a clean, plant-based protein powder that tastes great and provides loads of benefits should really consider this protein.
Cons & Who Shouldn’t Buy
Only uses a single source protein as opposed to those other top protein powders who may combine.
Chocolate is the only flavor available so more flavors would be nice for variety.
For those looking for a whey source, and more flavors, this may not be for you. Also, it depends on how much you want to spend for this is a premium priced option.
Price: $59.00
Check out our individual review for Performance Lab SPORT Pre here!
Best Fat Free Protein
While protein powders with fat are beneficial for you, for those looking to cut weight, fat free options do exist. NutraBio has a great fat free supplement that will work wonders for your performance goals.
NutraBio Whey Protein Isolate
Calories
120
Protein
25g
Carbs
2g
Fat
0g
Sugar
Less than 1g
Flavors
Miss American Pie, Dutch Chocolate, Alpine Vanilla, Strawberry Ice Cream, Bourbon Banana Nut, Chocolate Peanut Butter Bliss, Cinnamon Sugar Donut, Blueberry Muffin, Pancakes and Maple Syrup, Raw Unflavored, Ice Cream Cookie Dream, Root Beer Float
Number Of Servings
29.2
This 100% whey protein isolate is the ultimate powder to provide fast acting support, repair, and recovery while also working to promote muscle protein synthesis, encourage optimal nitrogen retention, and really enhance muscle growth so you see those huge gains come to life. A 100% transparent label ensures no banned fillers or additives ruin this product and honestly shows no soy, lactose, gluten, or hormones are in this protein.
Packed with 25g of protein, this supplement contains 0g fat, 1g carbs, and sits at just 100 calories, conducive for any diet. This protein isolate is gram for gram the purest form of protein available and you won’t find any banned substances to harm you. A full profile of only the best ingredients, this clean, honest, and fast digesting protein is perfect for your gains.
NutraBio 100% Whey Protein Isolate is a fast acting supplement to promote support, repair, and recovery to better muscle protein synthesis and make those gains come to life. A clean product, this is perfect for your protein needs.
Pros & Who Should Buy
Great tasting and fast acting to support recovery and repair for the best benefits around.
100% transparent label for honesty and accuracy so you know exactly what you’re getting.
Great ingredients like 5g BCAAs and 4g Glutamine to ensure the best in terms of growth and recovery.
From a reputable and trusted company in NutraBio who understands athletes and their needs.
Anyone looking for interesting flavors and a great protein packed powder, this one is for you. Those looking to lose weight or purchase a fat free protein, you found it here.
Cons & Who Shouldn’t Buy
Some flavors do contain sucralose and acesulfame potassium for those looking to avoid artificial flavors.
Some people will stay clear of artificial sweeteners and this has some, although it does play into the great taste. If you want something more natural, they do exist on this list.
Price: $39.99
Check out our individual review for NutraBio Whey Protein Isolate here!
Best Whey Protein For Muscle Mass
For those looking to pack on that muscle mass, your protein supplement should absolutely reflect that goal. With the right ingredients dosed out perfectly, that is absolutely possible.
Enhanced Whey Protein Isolate
Calories
110
Protein
25g
Carbs
2g
Fat
1g
Sugar
1g
Flavors
Chocolate Brownie
Number Of Servings
44
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals.
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Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Pros
No fillers or artificial flavors so you only get a natural product great for your overall health.
Massive 3-pound container so you don’t have to worry about a low number of servings.
Fully disclosed supplement facts panel so you know exactly what you are getting.
100% whey isolate so you get one of the best whey protein isolate powders around.
Added digestive enzymes to aid in digestion and gut health.
Cons
Premium priced product so for those on a budget, you may want to look elsewhere.
Only one flavor option and more would be nice for added variety.
Price: $64.99
Use code GENIRON for 15% off!
Best Whey For Women
Women may need certain ingredients to benefit from a protein powder. Having one geared to their specific needs is amazing and will allow women to see the gains they want most.
Cira Nutrition Bright Whey Protein
Calories
120
Protein
25g
Carbs
2g
Fat
1.5g
Sugar
1g
Flavors
Cookies ‘N Cream, Cinnamon Swirl
Number Of Servings
30
Cira Nutrition Bright Whey Protein is a great whey supplement to boost all areas of your training, performance, health, and wellness. With great tastes and no added sugar, it feels like dessert without the guilt attached. With 25g of protein and only 2g of carbs and 1.5g of fat, this supplement is a great ratio to fuel all your growth and recovery needs while also keeping you full. A fully disclosed label and pure honesty makes this supplement the best protein powder overall for women.
Cira Nutrition Bright Whey Protein is a great whey supplement for women. With 25g protein and a great ratio of macronutrients, this can help power growth and recovery to the next level.
Pros & Who Should Buy
Great ratio of macronutrients for optimal benefits to ensure your overall health is covered.
Awesome flavors with no added sugar to maximize health and still taste great.
Fully disclosed and honest label for the utmost accuracy so you know exactly what you are getting.
Women looking for a protein packed and well-balanced powder will benefit from this. No added sugar is great for those looking to lose weight and an honest label is perfect for those conscious about knowing every ingredient.
Cons & Who Shouldn’t Buy
Premium priced option and for those on a budget, maybe look elsewhere.
Only available directly from their website so it limits where you can buy this from.
Protein powders do tend to work for both men and women, and with this being a premium priced option and only available on their site, other powders can give you the same benefits. This is something to consider for those on a budget.
Price: $39.99
What Are The Benefits of Whey Protein Powder?
Taking whey protein powder, either as whey protein concentrate or isolate, can have a number of powerful effects on the body. Whey protein powder is highly accessible, affordable and is a useful tool for promoting a high-protein diet.
Whey protein has been studied rigorously and has been found to promote muscle growth, facilitate recovery, and may assist in fat loss by increasing satiety.
Benefits: Protein Synthesis
If you are involved in regular training, there should be an even greater emphasis on ingesting ample protein. During physical training, the muscles are exposed to a great deal of mechanical load which causes small muscle fiber tears. To allow the tears to be repaired and for an efficient muscle rebuild, a process known as muscle protein synthesis (MPS) must occur with the help of essential amino acids along with fat and carbs.
To optimize MPS, a high amount of protein is required. Failing to consume enough will hinder MPS thus potentially stunting recovery and leading to restricted movement, prolonged soreness, and muscular weakness. On the other hand, hitting your daily protein target will facilitate efficient recovery and cause these tears to be repaired rapidly and protein powder can really help. As a result of this process, the muscles fibers will increase in size and strength.
The research is clear, protein supplementation is an effective method of increasing one’s daily protein intake, enhancing MPS and therefore contributes to an increase in muscular strength and size (1). Based on this research, a number of health and fitness businesses have created protein powders. Protein shakes are undoubtedly quick, easy and effective but due to the vast number of products available, it can often be confusing and challenging to pick the right supplement for your needs and goals.
Protein Dosage Recommendations for Optimizing MPS
The amount of protein one should consume daily depends on their physical characteristics and goals. The recommendation for an adult is to consume 0.8 grams of protein per kilogram of bodyweight (2). However, if you are aiming to build significant muscle mass, it may be necessary to consume more – the recommendation is between 1.0 – 1.6 grams of protein per kilogram of bodyweight. The purpose of this, as mentioned previously, is to advance the rate of MPS and therefore a protein powder can assist with.
The Difference Between Whey Isolate and Concentrate
Furthermore, you may come across terms such as whey “isolate” and “concentrate”. These terms simply refer to a specific stage in the processing of protein. In order to create protein powders, milk is heated to separate curds and whey. The whey protein concentrate is simply whey in its truest form. To create the isolate form, the whey must then be heavily filtered. This is done for one of two sole purposes – to increase the protein percentage of the powder and also lower the carbohydrate and fat content, as well as increasing branch chain amino acids.
Whether you go for whey concentrate or isolate protein powder, it appears to makes very little difference – both are effective. However, if you are looking to maintain muscle size while dropping body fat, whey isolate is one superb option as it has a higher protein content than and is lower in carbs and calories than concentrate. Additionally, if you are lactose intolerant, isolate may be digested more efficiently than concentrate for a post workout (3).
Whey and Casein’s Impact on Muscle Growth
There are different types of protein powder that can be purchased and the two most common types are whey and casein, both of which are animal proteins. In simple terms, whey is a fast digesting protein which causes rapid protein synthesis whereas casein is a slow digesting protein which maintains steady protein synthesis (4). The general understanding is that whey is one of the most effective reasons for building muscle whereas casein is most useful for maintaining muscle size.
Plant and Animal Proteins Impact Muscle Building
There are a number of plant-based protein powders available which are excellent choices for vegans and vegetarians however, be aware that they may not have as profound an impact on muscle building as animal proteins. This is because plant products have a smaller range of amino acids (the “building blocks” of protein) and will, therefore, fail to maximize muscle size and recovery in the same way animal proteins do (5).
Moreover, there has been a great deal of research completed on one of the essential amino acids and one of the key branch chain amino acids known as Leucine which has been found to have a major impact on muscular growth. Whey protein naturally has a high amount of leucine with each serving whereas vegan protein tends to be much lower in leucine.
Best Time To Take A Protein Powder
While it is debated as to the best time to take a protein supplement, it is best to consume 15-60 minutes after you finish your workout. Some suggestions hint that you can take a protein supplement up to two hours after and still see benefits. It is best to take as close to after your workout as possible to get the most out of your training.
How We Decide the Best
Differentiating the differences between protein powders is an arduous task. While certain characteristics of certain powders have been highlighted, it’s important to recognize that these are not necessarily positives or negatives. Rather, it’s a case of simply highlighting methods, ingredients and processes involved in case they cause a degree of difficulty for you.
To decide which protein powders made the list, we considered a number of areas. Firstly, we considered how the powder itself was manufactured to ensure it has been tested, is safe and is a product of premium quality. Secondly, we assessed the ingredients to ensure that each shake contained a high dosage of protein – whether that be whey, casein or a blend of both. Lastly, we considered the palatability and digestibility of each product.
FAQ Section
What is the best protein powder?
Performance Lab SPORT Protein. This powder is a great brown rice protein designed for growth and weight loss. It is much cleaner than many on the market and has potential to really boost your gains. With 20g protein and 100 calories, this is an awesome powder for bulking or cutting.
Which type of whey is better for my gains?
It all depends on what your goals are. In terms of bulking up, whey concentrate is a better option given that it has carbs and fat along with the high amount of protein. For those looking to lose weight, a whey isolate is a better option given that it is a more pure form of protein with minimal to no carbs and fats. It really all depends on your preference and what you want out of your goals.
How do vegan protein powders stack up against whey protein powders?
Vegan protein powders stack up well against whey by providing you with great amounts of protein and other ingredients to aid in training, performance, health, and wellness. For those sensitive to dairy, vegan options are great for your gains.
When is the best time to take a protein supplement?
It is best to take a protein supplement in the window of 15-60 minutes after you finish a workout. This will ensure your body has time to absorb all of those nutrients to aid in growth and recovery.
Final Word
While these 8 products are of supreme quality, they will ultimately fail to cause changes if two other factors are not taken into account – consistent resistance training and a calorie surplus. You should not expect to see an increase in muscle mass by simply taking a protein powder. Muscle strength and size will only occur when this is combined with regular strength training and is one of the key reasons for the best whey protein powder for your post workout needs.
In addition to this, a calorie surplus is also required. This is simply where you consume more calories per day than your body requires. The additional energy is necessary to promote recovery from the stresses of strength training and consequently drive an increase in muscle mass. Only with a combination of proper training, a calorie surplus and a high-protein diet and whole foods, will you begin to see substantial change take place from a great protein source.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015-1). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. Sports Medicine (Auckland, N.Z.). 45 (1): 111–131. doi:10.1007/s40279-014-0242-2. ISSN 1179-2035. PMID 25169440.
2. Pendick, Daniel (June 18, 2015). “How much protein do you need every day?”. Harvard Health Blog.
3. Wilborn, Colin D.; Taylor, Lem W.; Outlaw, Jordan; Williams, Laura; Campbell, Bill; Foster, Cliffa A.; Smith-Ryan, Abbie; Urbina, Stacie; Hayward, Sara (March 1, 2013). “The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes”. Journal of Sports Science & Medicine. 12 (1): 74–79. ISSN 1303-2968. PMC PMCPMC3761774. PMID 24149728.
4. Hoffman, Jay R.; Falvo, Michael J. (September 1, 2004). “Protein – Which is Best?”. Journal of Sports Science & Medicine. 3 (3): 118–130. ISSN 1303-2968. PMC PMCPMC3905294 Check |pmc= value (help). PMID 24482589.
5. Australia, Healthdirect (February 19, 2019). “Vegetarian and vegan diets”. www.healthdirect.gov.au.
How Sadik Hadzovic Gets Results With Supersets, Nutrition & Supplementation
Pro bodybuilder and Cellucor athlete, Sadik Hadzovic, is a 4X World Champion. He’s known for his legendary results on stage, and owes his success to his approach on training and nutrition.
Using Cellucor supplements for almost a decade, Sadik fuels with only the best to power his workouts and performance. From supersets to nutrition, Sadik shares his tips on how to get those next level results!
About Sadik Hadzovic
Sadik was born in Bosnia to hard-working parents who wanted the best for him. Their strict, no-nonsense approach fueled his work ethic and led him on a weightlifting journey he fell in love with.
As a scrawny teenager who lacked confidence, he used lifting as a place of comfort. He went from being skinny and underweight to packing on muscle and developing a shredded, sculpted physique. He began competing in the Men’s Physique Division and saw great results at events like the 2012 NPC Metropolitan Championships and the 2012 NPC Junior USA Championships. At age 25, he earned his pro card and was well on his way to becoming an accomplished IFBB athlete.
Sadik is now a recognized bodybuilder and international fitness personality. He’s been featured in dozens of fitness magazines and holds multiple bodybuilding titles. A few of his accomplishments include:
4X World Champion — Arnold Classic, New York Pro, Tampa Pro, and Sarasota Pro
2-time Mr. Olympia Runner-Up
Division Champion in both Men’s and Classic Physique.
As a Cellucor athlete, he uses his platform to promote the supplements that fueled his results for almost a decade.
Below you can find the stats for Sadik Hadzovic:
Full Name: Sadik Hadzovic
Weight
Height
Date Of Birth
185-195 lbs.
5’11’’
06/08/1987
Division
Era
Nationality
Men’s & Classic Physique
2010
Bosnian
Sadik Hadzovic Superset Workout
Sadik uses fast-paced supersets to intensify his workouts and allow him to focus on volume. This means you can get real results in less time without spending hours in the gym.
Superset Chest Workout
Superset #1
Incline Dumbbell Fly: 4 sets, 12 reps
Barbell Flat Press: 4 sets, 8-12 reps
Superset #2
Standing Landmine Press: 4 sets, 12 reps
Modified Cable Fly: 4 sets, 12 reps
Superset #3
Medicine Ball Pushup: 3 sets, 12-15 reps
Bodyweight Dips: 3 sets, 12-15 reps
Sadik Hadzovic Nutrition Tips
When it comes to nutrition, Sadik’s all about Lean Bulking — getting key macronutrients for building muscle while maintaining a lean physique.
To kickstart his day, Sadik’s breakfast is well over 500 calories. And for a post-workout meal, he focuses on protein for muscle repair, and carbs to replenish those lost glycogen stores.
Now when it comes to eating at night, there’s a common misconception that it causes weight gain. This leads to avoiding certain macros, such as carbs or fats. But Sadik takes a different approach. He includes healthy fats, carbs, and plenty of protein for that final meal. Increasing those fats allows the slow release of protein throughout the night to recover while you sleep.
Some key foods Sadik includes in his diet are eggs, egg whites, chicken breasts, flank steak, grits, Jasmin rice, bagels, oatmeal, and potatoes.
Cellucor Supplements With Sadik Hadzovic
As a Cellucor athlete, Sadik is excited to promote the products he’s personally taken for almost a decade. Formulated with ingredients that are tested in the lab and proven in the gym, Cellucor’s products give you the fuel to train harder, go farther, and take your results to the next level!
Here are a few supplements to include in your training and nutrition program:
Cellucor Alpha Amino BCAA
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.
Alpha Amino is the ultimate performance, hydration, and recovery sports drink powder. Formulated with 14 Amino Acids, 5g of BCAAs, and critical electrolytes, Alpha Amino fuels your post-training recovery to elevate your performance.
C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Formulated to fuel your ultimate workout, C4 Ultimate Pre-Workout powers your training with explosive energy, powerful performance, muscular endurance, and extreme focus.
Cellucor Whey Sport Protein
Cellucor Whey Sport Protein Powder is that all-in-one post-workout supplement designed to maximize performance. With 30g protein, this will ensure vital muscle growth and recovery.
Cellucor Whey Sport Protein is that all-in-one post-workout solution. It’s the go-to for those seeking a delicious high-quality protein powder with added ingredients for strength & performance. And with a NSF-Certified for Sport certification, Whey Sport is the choice you know you can trust.
Wrap Up
Sadik Hadzovic is a professional bodybuilder known for his legendary results and work ethic. Whether he’s bulking up or getting shredded, Sadik powers his performance with only the best training, nutrition, and supplementation. And as a Cellucor Athlete, he’s excited to promote the products that fueled his fitness journey.
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*Images courtesy of Cellucor