Muscle Chemistry Archive
Best Time To Take A Protein Supplement For Maximum Gains
Protein is the essential building block for muscle and knowing when to best take it to optimize performance is important.
We may choose to exercise for any number of reasons from staying fit and healthy, to promoting weight loss, to aiding in our cognitive abilities, and a host of others. But regardless of our reason, for those of us who want to see big gains, or just simply give our bodies the proper fuel post-workout to really aid in our overall health, then a good protein supplement is needed to enhance those goals. Considering the indispensable role protein plays in muscle growth and weight loss, placing a protein supplement on your shelf is a must.
With so many protein supplements on the market today, it is important for us to break down just what protein is, why it is so important, the key benefits of protein, and of course, the best time to take it to optimize maximum gains. As an energy source and a muscle builder, you won’t be disappointed by what protein can do for you.
What Is Protein?
Protein is made up of organic compounds called amino acids that provide the foundation for protein to act as the building blocks for cells. This will allow cells to grow and repair themselves. There are 20 amino acids that make up protein and can help with benefits like muscle growth and recovery when it comes to your fitness goals. While many foods are high in protein, or at least contain some protein, it is important to recognize that a good protein supplement can work wonders for you and your bodybuilding goals (1).
Whey Isolate Vs. Whey Concentrate
The two major types of whey protein supplements to take are whey isolate and whey concentrate. While they are largely both the same in terms of benefits, there are a few differences that exist to potentially make you lean one way or the other. While whey protein seems to be the most popular protein supplement, there are other plant-based products that are really great for those who are vegan or sensitive to dairy, or who are looking for an alternative source of protein for their supplement.
Check out our list of the best vegan protein powders here!
Whey concentrate is one protein supplement to consider when looking to enhance your goals. It is high in protein, but also high in carbs and some fat, which is where some people tend to stay away. It does contain vitamins and minerals, as well as a variety of bioactive compounds that give whey plenty of benefits (2). The downside to whey concentrate is the amount of carbs and lactose included which can cause bloating and not be conducive to some diets.
Whey isolate is the other form of whey protein that you can consider for your supplement. Whey isolate is a more filtered form of whey that undergoes an isolation process that is more intense than a whey concentrate. This will result in a higher protein content while eliminating many of the excess carbs and fat, so for those carb or calorie conscious, this is a great choice. As a leaner source of protein, it does tend to be more expensive, but is a more pure source of protein to really aid in recovery (3).
Benefits Of Protein
While the benefits of protein seem fairly obvious at this point, we wanted to make sure this macronutrient doesn’t go unnoticed. The benefit to your overall growth and development as an athlete but also as a person are greatly affected by your protein intake and it is important to not neglect it.
The benefits of protein include:
Promotes muscle growth and recovery: Containing BCAAs, which are a major role in stimulating protein synthesis, you promote muscle growth and recovery by allowing your muscles to heal and strengthen (4).
Maintains muscles: With plenty of protein, you won’t lose that hard earned muscle due to muscle wasting.
Increases metabolism: Protein has a higher thermic effect on your body as a result of food and that energy used in digestion can boost your metabolism to see that desired physique (5).
Encourages fullness: By reducing appetite and hunger levels, it will lower your caloric intake and lead to weight loss.
Best Time To Take Protein
Much debate is had around this topic of when the best time to take a protein supplement is. For muscle growth, in the window of 15-60 minutes after you finish working out is a reasonable time frame, but some studies have shown that up to two hours after your workout is also a reasonable window for adequate consumption (6).
If you typically train in a fasted state, aim to take it as soon after a workout as you can. For those endurance athletes, taking protein during and after a workout can see improved performance and recovery, and resistance training athletes should consider taking right before or immediately after.
Featured Protein
Transparent Labs is a great sports supplement company with high quality products to aid in all of your bodybuilding goals. A company who prides themselves on transparent labels and the best ingredients, these two protein supplements from Transparent Labs are everything you need for your whey isolate or concentrate goals.
ProteinSeries 100% Grass-Fed Whey Protein Isolate
This protein supplement is sourced directly from American cows and contains no artificial coloring, preservatives, or sweeteners. Packed with 28 grams of protein, this isolate only contains 120 calories and is great for anyone looking to pack on lean muscle. With only 2g of carbs and 0g fat, this isolate is surely a pure isolate supplement free from steroids or hormones.
Try Transparent Labs 100% Grass-Fed Whey Protein Isolate Here
Check out our review for Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate here.
ProteinSeries 100% Grass-Fed Whey Protein Concentrate
This supplement is a great protein powder for those looking to bulk up and pack on muscle mass. Since this is a concentrate, it doesn’t undergo any additional isolation process. With 24 grams of protein, 1.5 g of natural dairy fat, and 3g carbs, this protein concentrate comes in at 120 calories making this an amazing whey concentrate with no artificial additives yet still great flavors.
Try Transparent Labs 100% Grass-Fed Whey Protein Concentrate Here
Check out our review for Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Concentrate here.
Also, check out our list of the Best Protein Powder Supplements here!
Wrap Up
Protein is more than important when it comes to our bodybuilding goals. The ability to put on muscle and aid in weight loss while also supporting recovery and repair is all dependent on how much protein we intake. Whether it be a whey isolate or a whey concentrate, or one of the many other protein alternatives out there, knowing best when to take it can really help maximize your goals. Transparent Labs is a great company to consider when looking into protein powders and these supplements should definitely be on your shelf.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato and Transparent Labs
References
Wolfe, Robert R. (2000). “Protein supplements and exercise”. (source)
Junior, Paulo S.; Ribeiro, Alex S.; Nabuco, Hellen C. G.; Fernandes, Rodrigo R.; Tomeleri, Crisieli M.; Cunha, Paolo M., et al. (2018). “Effects of Whey Protein Supplementation Associated With Resistance Training on Muscular Strength, Hypertrophy, and Muscle Quality in Preconditioned Older Women”. (source)
Cooke, Matthew B.; Rybalka, Emma; Stathis, Christos G.; Cribb, Paul J.; Hayes, Alan (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Tipton, K. D.; Wolfe, R. R. (2001). “Exercise , protein metabolism, and muscle growth”. (source)
Kerksick, Chad M.; Arent, Shawn; Schoenfeld, Brad J.; Stout, Jeffrey R.; Campbell, Bill; et al. (2017). “International society of sports nutrition position stand: nutrient timing”. (source)
Best Warmup Exercises You Should Do Before A Workout
These Are The Best Warmup Exercises You Should Do Before A Workout
Warmups before a workout are like foreplay before sex. While you can skip the foreplay and go for sex right away, it won’t be as pleasurable. You certainly wouldn’t want to miss out on the fun because you didn’t put in 5-10 minutes of work before a workout.
Warming up before a workout pumps blood into your muscles and lubricates your joints. This can help you lift more weights while minimizing the chances of an injury. For most people, warming up consists of a couple of arm rotations and standing toe touches.
These warmup exercises are great if you do them on waking up in the morning but they aren’t going to do much for you if your workouts consist of deadlifts and T-bar rows. Your warmups should be adjusted as per your workouts.
1. Pull-Ups – 50 Reps
Pull-ups are one of the best warmups you can do before any upper body workout. Performing pull-ups will pump blood into your upper body and get you ready for your workout. There is no fixed number of sets you need to complete these 50 reps in.
If you are comfortable performing pull-ups, complete the 50 reps in three sets. If you’re a beginner and can’t perform pull-ups, use an assisted pull-up machine if you have an access to it or use a spotter.
2. Supine Knee Cross – 20 Reps (10 Reps on Each Leg)
Your lower back is highly prone to injuries. If you have a stiff back or are sore from a previous workout, you should put in a few minutes to loosen up your lower back. The supine knee cross helps in warming up your lower back, glutes, hams, and quads.
Lie down on a mat facing the roof. Stretch out your arms and keep your shoulders pinned to the floor. Bend your right knee, move it across your body and try touching the floor without lifting your right shoulder off the ground. Repeat it for the left leg.
3. Surya Namaskar – 10 Reps
Surya Namaskar is the ultimate full body warmup exercise. You can perform this exercise before any workout. Surya Namaskar (meaning: sun salutation) is made famous by the Yoga gurus and it promotes a healthy body and mind.
Surya Namaskar is a 12-step exercise which will get you ready for your workout. Performing this exercise will work every single muscle in your body. The 12-steps make one rep, perform 10 reps of Surya Namaskar without resting in between reps.
4. Prone Chest Opener – 10 Reps (5 reps on Each Side)
Most people warm up on the bench press on their chest day. The bench press doesn’t warm up your shoulder flexors. You should be performing the prone chest opener and a set of light rotator flexors exercises using one pound dumbbells on your chest and shoulder day.
For the prone chest opener, lie facedown with your arms outstretched while keeping the arms in line with your shoulders. Lift your left arm and shift your weight to the right side. Allow your left hip to come up as you raise your left leg and sweep it over the right leg to touch the floor.
How long do your warmups last? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
2021 Women’s British Finals Pro Qualifier
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2021 Men’s British Finals Pro Qualifier
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World’s Strongest Man 2021 Day 1 Qualifier Results
A complete breakdown of the World’s Strongest Man 2021 Day 1 Qualifier
The World’s Strongest Man 2021 is underway and the competitors are attacking the events with gusto. The first day of competition featured three separate events, each that tested the mettle of the athletes.
Not every group will be competing in all three events. Some of the groups were shuffled to keep the competitors on their toes. That meant the athletes needed to be ready for anything that was thrown their way.
World’s Strongest Man 2021 Day 1 Events
Loading Medley — All groups
Squat Lift — Groups One and Three
Deadlift — Groups Two, Four, and Five
With day one of the event coming to a close, here are the results and current standings.
World’s Strongest Man 2021 Leaderboard
Rank
Name
Points
Group 1
1
Brian Shaw
8.5
2
Maxime Boudreault
8
3
Aivars Smaukstelis
5.5
4
Gavin Bilton
4
5
Travis Ortmayer
4
Group 2
1
Tom Stoltman
5
2
Mark Felix
4
3
Evan Singleton
3
4
Johnny Hansson
2
5
Trey Mitchell
1
Group 3
1
JF Caron
9
2
Mikhail Shivlyakov
7
3
Robert Oberst
5
4
Eythor Ingolfsson Melsted
5
5
Luke Richardson
1
Group 4
1
Konstantine Janashia
5
2
Terry Hollands
4
3
Jerry Pritchett
3
4
Chris van der Linde
2
5
Adam Bishop
1
Group 5
1
Kevin Faires
5
2
Luke Stoltman
4
3
Bobby Thompson
3
4
Oleksii Novikov
2
5
Ervin Toots
1
World’s Strongest Man 2021 Day 1 Qualifier Results
During the first day qualifiers, each athlete competed in two events – a loading medley and then either a squat or deadlift event depending on their group.
World’s Strongest Man has confirmed that competitors Luke Richardson and Graham Hicks have pulled out of the competition. Hicks first announced dropping out via his Instagram on June 14. Ervin Toots from Estonia replaced Hicks – who also switched qualifier group spots with Gavin Bilton. This means that Bilton moved to Group One and Toots moved to Group Five.
Loading Medley
This event required each athlete to load two 225 pound barrels and a 275 pound anvil to a platform. They then raced to complete a 825 pound frame carry. The event itself appeared to be extremely brutal with some athletes unable to finish. This included last year’s World’s Strongest Man winner Oleksii Novikov.
Group 1
Maxime Boudreault — 4 in 1:00.40
Brian Shaw — 4 in 1:05.44
Travis Ortmayer — 3 and 8.18 meters
Gavin Bilton — 3 and 1.94 meters
Aivars Smaukstelis — 3 in 0:36.38
Group 2
Tom Stoltman — 4 in 0:46.69
Mark Felix — 4 in 1:05.87
Evan Singleton — 3 and 6.10 meters
Johnny Hansson — 3 and 1.33 meters
Trey Mitchell — 3 in 0:31.40
Group 3
Robert Oberst — 3 and 11 meters
JF Caron — 3 and 10.55 meters
Mikhail Shivlyakov — 3 and 2.71 meters
Eythor Ingolfsson Melsted — 3 in 0:39.81
Luke Richardson — 3 in 0:17.99
Group 4
Konstantine Janashia — 3 and 7.44 meters
Terry Hollands — 3 and 5.31 meters
Jerry Pritchett — 3 and 1.57 meters
Chris van der Linde — 3 and 0.20 meters
Adam Bishop — 3 in 0:40.91
Group 5
Kevin Faires — 0:59.64
Luke Stoltman — 1:10.98
Bobby Thompson — 1:27.19
Oleksii Novikov — 3 and 9.30 meters
Ervin Toots — 3 and 2.93 meters
Squat Lift
In comparison the medley event, the squat lift was fairly simple. Two groups of the bunch has to lift this 700 pound squat for max reps.
Group 1
Brian Shaw — 10 reps
Aivars Smaukstelis — 10 reps
Maxime Boudreault — six reps
Gavin Bilton — five reps
Travis Ortmayer — three reps
Group 3
JF Caron — 11 reps
Mikhail Shivlyakov — 10 reps
Eythor Ingolfsson Melsted — seven reps
Robert Oberst — zero reps
Luke Richardson — Withdrew due to injury
Deadlift (Coming Soon)
The deadlift event is still underway with no results reported as of the time of this writing. This will be later updated as soon as more information becomes available. Below are the groups that are set to compete in the event.
Group 2
Mark Felix —
Johnny Hansson —
Trey Mitchell —
Evan Singleton —
Tom Stoltman —
Group 4
Adam Bishop —
Terry Hollands —
Jerry Pritchett —
Konstantine Janashia —
Chris van der Linde —
Group 5
Ervin Toots —
Kevin Faires —
Oleksii Novikov —
Luke Stoltman —
Bobby Thompson —
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.
*Photo credit:Joe Martinez / World’s Strongest Man
Kai Greene Does INSANE Chest Workout No Normal Human Can Survive
Kai Greene’s chest day workout is INSANE!
So what does Kai Greene’s chest workout look like? As one of the greatest bodybuilders to ever pick up a dumbbell, Kai Greene is not your average human being. To be honest, no pro bodybuilder is average by any means. It takes a certain insane dedication in order to transform your body the way that pro bodybuilders can. Kai Greene is no exception.
As a professional IFBB Pro bodybuilder who has won the 2016 Arnold Classic and nearly beat Phil Heath in 2013 and 2014, the “predator” has become of the greatest entertainers, coaches and influencers in the world. While many fans see the end results of preparation when their favorite bodybuilder hits the stage, what they don’t witness are all the hours of intense training and the workout routine in order to build a physique into something more than human. Kai Greene has spent a large chunk of his life lifting and building his physique. So it comes as no surprise that the average human being would be hard pressed to keep pace with the bodybuilder during his routine workout.
Few train as hard as Kai Greene
Kai Greene possesses the kind of will and determination to push through any amount of physical pain in order to improve upon his physical form. Despite not competing for over three years now, Kai Greene still trains like he’s preparing for the Olympia. It’s not the kind of training that the average person is willing to put themselves through.
So of course an average Joe has decided to take on Kai Greene’s chest day workout. Within this article, we will detail Kai Greene’s chest workout routine, diet plan and supplements.
Training
Kai Greene Chest Workout Routine
Bench Press (3 sets of 20, 15, 12 reps)
Dumbbell Fly (3 sets of 20, 15, 12 reps)
Decline Bench Press (3 sets of 20, 15, 12 reps)
Arm Pullover (3 sets of 20, 15, 12 reps)
Take a look at the video below to get a glimpse of how Kai Greene trains chest and the insane amount of effort needed to get through the session.
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Kai Greene’s Diet
Kai’s diet is pretty strict. He consumes 1.5 grams of quality protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. And 30 minutes before every workout he takes a pre-workout.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of Whey Protein Powder, 1-ounce almonds, 1 cup Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
Pre-Contest Diet RoutineThe above diet is the bulking diet that Kai Greene sticks to during the off-season. His pre-contest diet is much different where he switches to more lean proteins and utilizes a Fat Burner for his AM cardio workout.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice. Quality Fat Burner Supplement
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: Quality Meal Replacement Shake, avocado or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Summary
Kai Greene continues to be a contributor here at Generation Iron. His workouts, regimens and his routines continue to help those looking to perfect their physiques and maintain a balanced nutrition. Please share this article on social media if you find it useful.
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 Instagram, Twitter and Facebook to keep up with his antics.
The Arnold Classic 2021 Competitor List Has Been Announced
A breakdown of the full Arnold Classic 2021 competitor list for all divisions.
After a long wait, we are getting ever closer to the return of the Arnold Classic 2021, which will take place in Columbus, Ohio on September 25th. Traditionally taking place in March, the event was postponed due to complications due to COVID-19. Now with just three months to go before the big event – the official Arnold Classic 2021 competitor list has been revealed for all divisions.
Due to the delay, the Arnold Classic 2021 will be an official qualifier for the Olympia weekend 2022 and not for this year’s Olympia event. This makes sense, as the Olympia was also postponed again this year. This time the Olympia was pushed to October 2021. With less than a month between the competitions, the Arnold Sports Festival team decided to save qualifications for next year.
The Arnold Classic is always a competition that brings in some of the biggest pro bodybuilders in the sport. So now with the competition looming ever closer – the big question on everyone’s minds is – who will be competing this year?
We now have an answer with the official competitor list revealed for all divisions. You can check it out below:
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.
Mike O’Hearn: How Being Macho In Bodybuilding Can Backfire
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Mike O’Hearn talks about the dangers of hiding behind muscle and being “macho” in bodybuilding.
Nearly everyone at some point in their lives deals with anxiety or depressive thoughts. We all go through traumas and tragedies at some point or another. Some of us deal with a constant state of anxiety or depression. Fitness and bodybuilding can be a great tool to help combat these negative thoughts, feelings, and habits. But there can also be a darker side of the coin when it comes to bodybuilding, muscle, and “macho” behavior. In our latest GI Exclusive interview, Mike O’Hearn shares his past experiences with tragedy, anxiety, and depression and how hiding behind muscle and being macho made things harder – not easier.
The past year and a half has been a trying time for nearly everyone in the world to some degree or another. Cases of depression and anxiety have risen as we all deal with a truly traumatic and unprecedented event due to the COVID-19 pandemic. That’s why during our conversation with Mike O’Hearn – we asked how he deals with stress, anxiety, and depression.
Mike O’Hearn is an extremely focused and proactive person. It’s been well documented and discussed how seriously he takes his bodybuilding lifestyle. He gets up at the crack of dawn to train every single morning. He never misses one day. On top of that, he’s stuck to an incredibly strict diet to obtain a physique that many think is impossible to build without steroids. O’Hearn has stayed consistent in his all natural claims. With the kind of intense routine he follows – he just might be one of the few to really pull that kind of natural physique off.
But behind all of that focus and strict routine – how does he deal with anxiety and depression? What does Mike O’Hearn do when life throws a tragic curveball? We asked this very question to O’Hearn during our latest interview.
Mike O’Hearn reflects back on two times in his life that were very painful. It was the moment his mother and father passed away. Both deaths occurred separate from each other. His father passed first. At the time, O’Hearn decided to push his emotions and grief down. He wanted to be strong and macho. The kind of strong man that mentally to mach his massive muscle.
It wasn’t until after Mike O’Hearn’s mother passed away that the pain and grief he was suppressing all poured out. Everything that he had avoided during his father’s death boiled up to the surface on top of his new grief upon his mother passing. O’Hearn spiraled into a depressed state. The only thing that brought consistency into his life was his ongoing training and nutrition schedule. It was the only thing he had control over.
Ultimately, Mike O’Hearn slowly recovered and pulled himself out of the hole. By facing his emotions and admitting to others that he was facing emotional struggles – he was able to finally face a series of grief that he had been avoiding for years.
Mike O’Hearn tops off the conversation with advice for others who are facing anxiety or depression. Speak out about it. Be open and don’t be afraid to reveal the pain you are going through. Whether that’s speaking to a family member, a friend, or getting professional help.
Many bodybuilders entered into the bodybuilding lifestyle because they wanted to be strong. Perhaps because they were bullied as a kid or simply unhappy with the way they looked. This creates a sort of macho mentality down the road. Bodybuilders will do anything possible to appear strong – not just physically but emotionally.
Mike O’Hearn wants the world to know that it’s okay to open up. That there is actual strength in admitting to grief or anxiety or depression. Instead of hiding behind muscle and a tough guy persona – be honest with not only yourself but also others. It will make you stronger in the end. It will also hopefully make you a happier and more fulfilled person in the big picture.
You can watch Mike O’Hearn discuss anxiety, depression, and bodybuilding in our latest GI Exclusive interview segment above!
Anna Nystrom Profile & Stats
The biography, life, and accomplishments of Anna Nystrom
Anna Nystrom is a Swedish fitness model and Internet celebrity best known for her outfits and her workouts. Through continuously making fitness and lifestyle videos, she was able to grow her social media following and serve as a source of inspiration for others.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.
Full Name: Anna Nystrom
Weight
Height
Date Of Birth
Under 115 lbs.
5’1″
01/17/1993
Profession
Era
Nationality
Fitness Model, Social Media Celebrity
2010
Swedish
Biography
Anna is from Stockholm, Sweden and her now lucrative and amazing fitness and modeling career has a fascinating beginning. She created an Instagram account in 2013 in order to share her photos and a few paintings she had been working on. A small following began to form but she was suddenly struck with several health issues and always found herself in constant pain.
As a result, Anna decided to begin her fitness journey, working out to improve her health little by little. She began to share this journey on Instagram. Her desire to help others who watched her journey, matched by her beauty and amazing physique, began to earn her more followers who started to see inspiration in each of her posts.
Eventually, this would turn her into an Instagram star and she would start working with high end companies and brands due to her massive outreach. With millions of Instagram followers and tens of thousands of YouTube subscribers, Anna has reached a point of notoriety and success due to her hard work.
She created her own website which helps her stay connected to her audience by sharing day-to-day routines, her thoughts and potential projects, and an outlet for people to find inspiration to live a healthy lifestyle.
Training
Anna’s training plan usually involves heavy compound movements to work multiple body parts while doing low reps to see some gains to strength and size. For some added variety, Anna will add in things like isolation exercises with lighter weight, but this is typically at the end of a heavy training day. When it comes to her glutes, Anna doesn’t mess around and looks for ways to target them differently so she can maximize growth and sculpting.
Leg Day #1
Pistol Squat: 4 sets, 20 reps (10 each leg)
Hip Thrust: 4 sets, 12 reps
Stiff Leg Deadlift: 4 sets, 12 reps
Step-Ups: 4 sets, 20 reps (10 each leg)
Leg Day #2
Alternating Grip Deadlifts: 4 sets, 8 reps
Thrusters: 4 sets, 10 reps
Goblet Squats: 4 sets, 10-12 reps
Overhead Squats: 4 sets, 8-10 reps
Sumo Deadlift: 4 sets, 6-8 reps
Nutrition
Growing up and eating healthy homemade meals, Anna has made sure this is the main piece of her diet. She will add vegetables with each meal so she doesn’t miss any nutrients and in between meals, she will eat a piece of fruit or some other healthy snack to stay full. She knows how important hydration is and drinks plenty of water to give her increased energy in the gym as it helps with many vital bodily functions as well.
Supplementation
While Anna takes her own supplements of choice, it is important to consider how a well-rounded routine can be a game-changer for all of your workout needs. Looking at those pre-workout supplements and protein powders can make sure you are fueled pre- and post-workout. For those looking to reduce fatigue and maintain muscle, taking a BCAA supplement is a good option and a high-quality multivitamin will ensure you don’t miss any vital nutrients in your diet. Fueling your body with the best will allow you to be the best and that is exactly what Anna does.
Best Bodybuilding Multivitamins For Health & Wellness (Updated 2021)
These top multivitamins are ideal for fitness-minded individuals to keep your overall health high.
Multivitamins are a beneficial aid for active people and those who need more vitamins in their diets but finding the right multivitamins for bodybuilding can be tricky. Vitamins are important for daily life and health functions of the body and you will find the best bodybuilding multivitamin benefits like muscle maintenance and immune health to give you extra energy so you get all you need in your day to make you better.
Now, people who weight train need sufficient nutrients to support muscle growth and strength and the best multivitamins for bodybuilding can help with that. The body is placed under stress and muscle fibers tear down during a training session. And without adequate vitamins and mineral deficiencies can occur if nutrition is not up to par.
Check out these awesome multivitamins which have everything you need to support your fitness goals, each a unique supplement at a great value to ensure you are taking care of all your nutrition goals, muscle growth, and bodybuilding desires to give you the best multivitamin for bodybuilding.
Best Multivitamins For 2021
Best Multivitamin Overall: Performance Lab NutriGenesis Multi for Men
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take two capsules twice per day with or without food.
The Performance Lab Multivitamin is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems.
This ultramodern multivitamin with work to enhance your overall health and peak performance while boosting immunity with great ingredients like vitamin C, vitamin D3, and zinc. It can also enhance energy metabolism and provide for foundational nutritional support to promote vitality, long-range overall health and recovery.
Pros
Contains a diverse group of vitamins to cover your overall health
All ingredients are natural
Vegan-friendly
Ultramodern design with patented technology
Cons
Low in calcium and magnesium
Only available on their website
Price: $39.00 for 120 tablets
Click here for the best price
Check out our individual review here!
Best For Bodybuilding: National Bodybuilding Co. Bodybuilder’s Multivitamin
Number Of Ingredients
30+
Number of Servings
30
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules with water.
Looking for a multivitamin that keeps you protected, energized and builds on strength and power?
This supplement is a leading multivitamin for bodybuilding. Created by National Bodybuilding Co., we found this formula will help quickly advance your goals every day, offering your muscles the right micronutrients for growth. Also helping to keep your joints stable, and improving your workouts to help get rid of fat and stay lean by keeping you much healthier, and stronger.
This multivitamin will work to provide for more daily energy with advanced ingredients while promoting better workouts so you perform better and recover faster. With key ingredients to boost hormones, this will give you the best anabolic and muscle boosting edge while working to offer better immunity for overall health and wellness.
Pros
Quick results, feel improvements and perform better
Advanced blend of ingredients perfect for athletes and has parallels with some t-boosters!
Simple to use and stack with other supplements
Free fast shipping
Competitive price point and multi buy deals
Cons
Only available direct
Currently USA only shipping
Price: $29.00 for 60 capsules / 0.93c a day
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Check out our individual review here!
Best Multivitamin For Women: Performance Lab NutriGenesis Multi For Women
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take two capsules twice per day with or without food.
While this multivitamin is the Best Overall for all women, when it comes to active women and female athletes, this supplement is the ultimate choice to enhance your training and performance. When looking for clean and effective ingredients, this ultramodern multivitamin for women from Performance Lab is designed for overall health and peak performance. The 17+ essential daily vitamins and minerals are calibrated for the specific needs of women with a powerful NutriGenesis process and the vegan-friendly NutriCaps make digestion easy and all of those vitamins and nutrients are properly absorbed.
Pros
Potent ingredients
Tested for quality control and proven benefits
Clean, vegan and eco-friendly, and GMO-free multivitamin
Cons
Premium priced option
Only available directly through their site
Four tablets per servings is a lot
Price: $39.00/ 120 capsules
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Check out our individual review here!
Best For Men Over 50: Ritual Essential for Men 50+
Number Of Ingredients
10
Number of Servings
30
Serving Size
2 Vegan Capsules
Best Way To Take
Take two capsules with water.
Ritual Essential for Men 50+ is a scientifically-developed multivitamin for men 50+ to help fill any nutrient gaps in their diets. Packed with micronutrients to help support key bodily functions, this multivitamin can aid in heart and bone health, support normal muscle function, and work to boost your immune system. With 10 traceable ingredients, you know exactly what you are putting in your body to help better yourself.
Omega-3 DHA will help support heart health and is a key omega-3 fatty acid that is in vegan-certified form. With vitamins A, D3, and K2, you get the full benefit of these vitamins coupled with valuable minerals like magnesium and zinc. Vitamin D3 and Magnesium will work to support healthy muscle contraction, while zinc works as a valuable helper to boost the effects of vitamin A.
Pros
Clean ingredients, well researched, and clinically dosed
Easily absorbed by the body
Vegan-friendly supplement
Great slow-digesting capsule design
Cons
Simple ingredients
Isn’t specific to any one need and is a general multivitamin
Price: $35.00 with 60 capsules per container
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Best Personalized Multi: Controlled Labs Orange Triad Multivitamin
Number Of Ingredients
30+
Number of Servings
45
Serving Size
6 Tablets
Best Way To Take
Take 3 tablets twice a day with meals.
Controlled Labs Orange Triad Multivitamin is a specially formulated and power multivitamin that uses high quality vitamins, minerals, and nutrients essential for muscle building and recovery. As a great sports supplement, Orange TRIad works to support joint, digestion, and immune function all in one serving. Designed for athletes who put their bodies through incredible amounts of stress, this multivitamin works for your overall benefit so you can breakdown, recover, and re-build effectively while working to support immunity and see great growth. Containing ingredients common to many multivitamins as well as some unique ones to add to this formula, Orange TRIad seeks to be different by offering an iron free multivitamin supplement.
Pros
Highly effective multivitamin
Great ingredients
Various complexes for overall coverage
Cons
6 tablets is a lot for a serving size
Price: $39.99
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Best For Serious Athletes: My Protein Alpha Men Multivitamin
Number Of Ingredients
21+
Number of Servings
60
Serving Size
2 tablets
Best Way To Take
Take 2 tablets daily.
MyProtein Alpha Men Multivitamin is another strong contender for athletes looking for a daily vitamin supplement and solid multivitamin for men. The high dose of selenium has immune-boosting qualities, while the inclusion of calcium and biotin help prevent possible injury in the gym. Another great feature of the MyProtein Alpha Men Multivitamin is that it comes in both 120- and 240-count bottles, so you can potentially buy it and not have to worry about your daily multivitamin for a long time.
Pros
Full ingredients profile
Great for boosting your immune system and preventing injury
High amount of selenium adds to the immune benefits
Unlikely for you to feel any side effects
Cons
Some essential ingredients are left out
No money-back guarantee could lead consumers to other options
Price: $19.99 for 120 tablets
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Best For Potency: Optimum Nutrition Opti-Men
Number Of Ingredients
22+
Number of Servings
30
Serving Size
3 tablets
Best Way To Take
Take 3 tablets with food.
Optimum Nutrition is a leading brand because they have always delivered products which stood above the rest. This is a good daily multivitamin for bodybuilding that includes many ingredients worth taking.
Now, Opti-Men is nothing incredibly special but it’s a good quality multivitamin which will meet your bodybuilding needs. It has a complete vitamin and mineral profile so there’s nothing to miss there. And it interestingly has a Phyto blend similar to the EVL multi with green tea extract to really boost energy.
The “Viri Men Blend” has some nice additional ingredients to support men’s health as well. Saw Palmetto may be beneficial for improving urinary symptoms of an enlarged prostate. And Ginkgo Biloba extract is added for its antioxidant properties.
Pros
Powerful blends that are great for foundational immune health in bodybuilders
Complete vitamin and mineral profile offers a wide array of benefits
Good choice to help you function properly
Cons
The vitamin forms are not 100% ideal for absorption
Good quality multivitamin but there is nothing obviously special about it
Price: $19 for 90 servings
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Check out our individual review here!
Benefits of Multivitamins
The benefits of multivitamins are ones to absolutely know so you can get the most out of your supplements.
Muscle maintenance: Keep muscle integrity intact and stop damage from free radicals.
Aid in healthy diet: Get those essentials that we often times miss into your diet to maintain a good and healthy balance.
Increase energy: Reduce fatigue and boost energy without the need for stimulants.
Increase cognitive function: Promote better mood and stimulate brain functions, while also working to reduce anxiety and stress.
Important Vitamins To Know
Vitamin A is crucial for maintaining healthy vision. It’s also important for immune function, cell growth, heart, kidney, and lung health. (1)
Vitamin C is necessary for a healthy immune system, and it plays a role in connective tissue health. (2)
Vitamin D plays a big role in the absorption of calcium for bone health. But Vitamin D is also essential for cell growth modulation, immune function, and it has anti-inflammatory properties. (3)
Vitamin E is used by the body in the form of alpha-tocopherol and it’s a vital antioxidant which protects the body against free-radical damage which can cause diseases and cancers. (4)
Vitamin B6 is an enzyme which plays a big role in many chemical reactions in the body. B6 is essential for brain health, immune function, nervous system, and blood cell health. (5)
Vitamin B12 is vital for creating red blood cells, nerves, and DNA. Plus, it’s important for cellular energy and even mental health. (6)
Vitamin K is necessary for making proteins which support healthy bones and tissue. And K also makes proteins for blood clotting. (7)
How We Choose
Multivitamins can be challenging because you want to make sure you get the most out of each multi. With so many ingredients included in each, it can be hard to decide which one is best to buy. This list is built around the idea of a well-rounded multi that can provide all the benefits you need to get you through the day. The quality and reputation of the company directly affects what these products do for you and we’ve chosen only the best. Each of these is packed with essentials to keep you grinding and working hard in daily life and exercise. For price, we look at what will give you the most bang for your buck. Multivitamins can be expensive but it is possible to find a top tier multi while still being affordable.
FAQ Section
What is the best multivitamin?
National Bodybuilding Co. Bodybuilder’s Multivitamin. This multi is one to boost daily energy and provide for better workouts while still giving you a muscle boosting edge. This multi will also help immunity and other bodily functions needed for athletes and gym goers alike. All in all, this is a well-rounded multivitamin.
How do I know which multivitamin is right for me?
When looking for the best multivitamin for you, look to see what is geared for you in terms of age, fitness level, and overall needs from the multi. Looking at ingredients and the label will also provide great insight into how to properly use the multivitamin for your benefit.
I eat a well-balanced diet. Should I still take a multivitamin?
Absolutely. Even with a well-balanced diet, you can still miss those essentials that you need most. A multivitamin will work for your overall benefit so definitely consider one.
Can I take a multivitamin with an omega-3 supplement?
Yes, you can take a multivitamin with an omega-3 supplement. If you have further concerns, talk with your doctor or an expert to make sure you’re comfortable with your decision.
Final Words
Multivitamins are effective in replenishing lost nutrients after intense training sessions. But, they also make a good daily supplement for maintaining good health and the right multivitamins for bodybuilding can make your training that much better and give you what your body needs. And of course, different products will vary in what they offer, although not significant. A good multi won’t skimp on quality and these products are a good example of that. So, choosing the best multivitamins for bodybuilders is all about what will suit your needs and budget, as there are several options you cannot go wrong with and enhance your overall health with the best multivitamin for bodybuilding around.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
1- “Office of Dietary Supplements – Vitamin A”. ods.od.nih.gov.
2- “Office of Dietary Supplements – Vitamin C”. ods.od.nih.gov.
3- “Office of Dietary Supplements – Vitamin D”. ods.od.nih.gov.
4- Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (September 18, 2012). “Vitamin E”. The Nutrition Source.
5- “Vitamin B-6”. Mayo Clinic.
7- Skerrett, Patrick J. (January 10, 2013). “Vitamin B12 deficiency can be sneaky, harmful”. Harvard Health Blog.
8- “Vitamin K”. medlineplus.gov.