Muscle Chemistry Archive
The Power Of Eggs To Beef Up Your Bodybuilding Gains
Eggs have the ability to really beef up your bodybuilding gains for serious growth.
We all love those foods to eat at any time of day and eggs are exactly what we need. Perfect for a breakfast feast, midday addition to a sandwich, or a lazy breakfast for dinner set-up, eggs can be that secret weapon to eat whenever you feel you need to. For bodybuilders, eggs have been kept in their back pocket as a key source of protein and easy way to see gains. We’ve all seen those movies where our favorite athletes and characters chug down a dozen raw eggs. While we aren’t telling you to do that, we do still find the value in eggs.
Protein is vital for growth and as the building block of all muscle, having a protein source you can rely on is huge. Eggs are that source and since they can be eaten at any point in the day, the right approach to a good egg-oriented meal can be exactly what you want and need.
Let’s take a look at eggs and see just what makes this food such a vital source of protein. For years, bodybuilders have preached of the importance of eggs and it is no wonder why. Knowing what eggs can do for you can make or break your gains and offer you the best when it comes to a quality meal any time of the day.
Key Source Of Protein
As previously mentioned, eggs serve as a great source of protein and can be a game changer for your gains. A large egg can have about 6 grams of protein included, so if you have a 4-egg omelet, you already pump yourself with 24 grams of protein. For comparison, that is roughly about a scoop of protein powder. But the benefit to this source of protein is that it is whole food and can be mixed well with things like cheese, other meats, and veggies to make an already awesome meal.
Benefits Of Eggs
The benefits around eggs will make you want to include even more in your diet. The right approach to a well-structured meal plan can make or break your gains and give you the best chance at seeing success.
Benefits of eggs include:
Highly nutritious: Eggs contain a host of nutrients that are great for not just training and recovery, but also your overall health.
High-quality protein source: A top tier source of protein, this will work to keep you full, aid in weight loss and management, boost muscle growth, and enhance overall recovery.
Good source of omega-3’s: These will give you the best chance at receiving all those vital benefits of omega-3’s to aid in health and wellness.
Improve good cholesterol levels: Can help increase HDL levels to assist with better cholesterol.
Contains choline: Choline is an important nutrient to help with cell functioning as well as a host of other important bodily functions.
Versatile food: Eggs can be cooked and eaten by themselves or with other foods making these convenient and versatile for whatever your needs may be.
Eggs & Bodybuilding
For you as a bodybuilder, you need the best in terms of nutrients. Your foods should reflect how you want to feel and having the best balance of macronutrients, on top of all the other important nutrients, you can better prepare yourself for only the best gains. Eggs can do just that and for bodybuilders, they are an easy way to ensure gains without breaking the bank and causing too much headache to prepare.
Bodybuilding can get expensive, with only the highest quality foods in your fridge and top tier products on your supplements shelf. With a cheaper and more versatile food like eggs, it makes sense why they are a staple in any bodybuilders diet, no matter how successful. A premier source of protein will ensure you see that growth you want most and can give you the best in terms of recovery and weight management so you look at shredded as possible come competition time. Eggs hold a certain power of athletes and given their ability to aid in all things training, performance, and health related, there’s really no question as to why.
Best Ways To Eat Eggs
Everybody has their own way of making and eating eggs, but the nice part about them is you can eat them alone or mix with whatever you want. Scrambled, sunny-side, hard-boiled, the options are endless. But for those bodybuilders looking for a nice lunch-time meal, an egg sandwich post-workout won’t steer you wrong. By adding other foods to your meal, you can ensure you stay full while getting the best benefits possible for your bodybuilding gains.
Other Key Protein Supplements
Along with eggs, making sure you have enough protein in your body is absolutely key in giving you the best gains possible. Protein powders are a great way to ensure you get adequate amounts of protein post-workout to offer the best for muscle growth, recovery, and weight loss and management. For that key overnight repair, looking into casein proteins can greatly affect what kind of gains you see. And for those on a busy schedule, meal replacements can be a nice alternative to your on the go needs.
Wrap Up
Eggs have the ability to work wonders for your gains and can provide for a host of benefits to aid in your training, performance, and results, as well as your overall health and wellness. The right approach to a well-structure nutrition plan can include these in any meal as these are a great source of protein for all your needs. While there are plenty of other great sources of protein out there, eggs are versatile and convenient and can be a game changer for all your gains. For those bodybuilders out there, don’t neglect what eggs can do and really work to give yourself the best chance at success.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Harvard T.H. Chan School of Public Health. “Protein”. (source)
Shakoor, H.; et al. (2020). “Development of omega-3 rich eggs through dietary flaxseed and bio-evaluation in metabolic syndrome”. (source)
Kuang, H.; et al. (2018). “The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis”. (source)
Jake Paul Says Boxing Injuries Have Caused Memory Loss, Slurred Speech
Jake Paul is a young boxer but it has already taken a toll on him.
Jake Paul has made the transition to the boxing ring. The former YouTube sensation has won his first five bouts and is becoming a popular name in the sport. In such a short time, Paul admits that boxing has caused some changes to his behavior.
According to TMZ, Paul appeared on “In Depth With Graham Besinger” to discuss the effects that boxing has on a person’s brain. Paul played football growing up but says that the effects have gotten worse since he began boxing and estimates the number of concussions he has suffered between 20 and 30.
“I notice it in conversations with like, with my girlfriend or friends, like, not remembering something that I should be able to remember that happened a couple days ago,” Jake Paul told Graham Besinger.
This is not a topic that boxers usually discuss while competing but Paul has been open during his time in the sport. He continues to say that memory loss is not the only effect he has seen.
“Sometimes in my speech, where like every hundredth or two hundredth word, I’ll mess up or, like, slur, which I didn’t do that before.”
Paul went on with Besinger prior to his second fight against Tyron Woodley. The two met for the second time on Saturday night with Paul winning via knockout. This is his second victory over Woodley — the first came by split decision. Woodley stepped in for Tommy Fury, who was originally slated to fight Paul but had to back out due to injury.
It is unknown if Paul will reschedule his bout with Fury or if it is even smart for him to fight again. Paul’s doctor advised him to stay away from the ring but it does not seem like Paul is going to step away anytime soon.
Jake Paul has built a lucrative net worth, including upwards of a $2 million purse on Saturday night. While the money is there, Paul has also shown passion in proving people wrong as he transitioned from YouTube to boxing. This is not something that is seen everyday and there were plenty of critics.
So far, Paul has enjoyed proving people wrong over the course of his first five fights. As he continues to take a step up in competition, there is more of a risk that he could suffer serious injuries.
It is unknown when Paul will fight again but he did admit that he fears the long-term effects that fighting could have on him. Is it a strong enough fear to keep him out of the ring? As of now, it does not look like it.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jordan Shallow: Most Common Gym Injuries & Biggest Mistakes When Training To Failure
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The Muscle Doc Jordan Shallow goes into detail about the most common gym injuries, how to avoid them, and how this affects training to failure.
While a gym and gym equipment is designed to be safe tools and a safe environment for building muscle and strength – injuries certainly can occur. This is the unfortunate truth behind lifting heavy weight no matter the precautions. That being said, there are many injuries that could be avoided. That’s why we’ve turned to The Muscle Doc for advice on how to avoid potential life-altering injuries in the gym. In our latest GI Exclusive, Jordan Shallow details the most common gym injuries, how to avoid them, and the biggest mistakes while training to failure that often lead to injury.
An injury gained during training should be no joke. While it’s somewhat common to get general aches and pains over time. A serious injury can alter the rest of your life. For athletes in professional or competitive sports – it can also drastically alter their career forever. This certainly holds true for pro bodybuilders. An injury keeps a bodybuilder out of the gym. This affects their physique and timing – which could drop them out of a vital show. Even more seriously, an injury such as a muscle tear can lead to a permanent end to a bodybuilder’s career.
That’s why during our conversation with The Muscle Doc Jordan Shallow – we dove deep into the cause of the most common gym injuries and how to avoid them. While speaking to Shallow, he explained that the most common injuries he’s delt with in his years of his career are shoulder and knee injuries. Elbows and hip injuries are quite common as well. This makes sense of course – these are joint areas that, even beyond gym training, get damaged over time with age for most individuals.
While it’s impossible to completely avoid all injury when lifting heavy weight and pushing the body to new levels, there are two key factors to consider to help avoid these kinds of injuries. Jordan Shallow explains that load management and technique are the biggest elements in avoiding injury.
This might seem obvious, poor form and ego lifting lead to injury. But it’s something that can’t be stressed enough. Jordan Shallow also points out that improper volume is not just too much weight. This can also mean too much intensity, too much frequency, or too much density. There is a delicate balance between pushing yourself to growth and pushing yourself to injury. That’s why it is always important to start off slow – especially for beginner lifters – so that you can understand your body’s limits.
In bodybuilding and many high-level strength sports, training to failure is an important aspect towards strength and muscle growth. So how does one train to failure, without pushing too far and injuring themselves? Jordan Shallow explains that training to failure is, of course, important for serious growth. But the problem is the definition of failure in this context. Here’s what Shallow had to say about training to failure in practical terms:
“I think there’s a bigger conversation when ti comes to training to failure which is defining failure. Because failure, depending on the exercise, can be different depending on what the exercise is… Failure is a relative term. And I think the conversation gets so oversimplified…”
He goes on to explain that there can be failure on a technical level vs failure on a physical muscular level. The decision on which version of failure to reach depends greatly on what exercise you are doing and your experience level. The problem with “training to failure” when discussed in general terms – is that this nuance can get lost. Then people are pushing for the wrong things and get hurt.
Jordan Shallow provides very specific examples to further explain his case in this regard. You can watch our GI Exclusive above to get that exact detail as well as his other comments on the most common gym injuries you should be avoiding.
Kiera Jaston Squats 500 Pounds During Recent Training Session With Larry Wheels
Kiera Jaston recently joined Larry Wheels for a training session.
Larry Wheels is known for massive lifts in the gym and has been on a tear recently. Wheels has been putting up many PR’s, including a 950-pound squat. In a recent gym session, Wheels was not the one putting up impressive numbers on the squat rack. Kiera Jaston joined Wheels to lift recently and completed a huge 500-pound squat.
Jaston burst onto the scene as the youngest IFBB pro in Europe. She is known for massive deadlifts but is continuing to put up big numbers in other areas as well. Jaston entered the session looking to complete this 500-pound squat and was able to get it done. This is 20% heavier than her previous best on the squat rack.
Larry Wheels uploaded a video to his YouTube page detailing the training session for each athlete. Wheels was focused on completing 10-15 reps with 310kg on his back.
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After a quick warmup, the duo began putting some serious weight on the bar. Kiera Jaston implements an interesting tactic when squatting. She holds the squatting position before rising back up. She does this up until 190kg.
“I spend more time in the hold, make sure I’m down there, pause squats, and sometimes you like the tempo and sometimes one and a half squats just really spending time down in the hold as much as possible. So hopefully on the day, it’s actually ingrained in my brain to actually stay down long enough. It’s definitely working. My squat depth has got a lot better so far,” Kiera Jaston said.
Wheels was quick to backup Jaston’s notion. It was also interesting to see that Jaston does not use knee wraps. This comes after both lifters were able to reach their goals for the session.
Jaston completed one rep of 500 pounds while Wheels completed a rep of 585 pounds. Wheels does use knee wraps. Jaston initiated the conversation about knee wraps during squatting and believes it helps her hold the squatting position and does not hinder progress.
“I tend to stop at the bottom and even when I get to my heavier squats, I ten to stop at the bottom. This is one of the reasons why I don’t use the wraps because I don’t feel like I get as much out of them as like you would.”
Kiera Jaston has burst onto the scene as a powerlifter while Larry Wheels has been testing the waters of other sports, including arm wrestling. There are different training methods and tendencies related to each and Wheels explained how he keeps them separate.
“Right now, I’m having fun with powerlifting style of training which I’ll shoot in my squat and bench training weekly. I’ll have two bodybuilding days for arms and for legs. But for arm wrestling, while my coaches were here, we were doing arm wrestling training four days a week and it was pretty brutal,” Larry Wheels said.
This was an entertaining training session with two elite powerlifters. Both Larry Wheels and Kiera Jaston will continue to put up big numbers and this means special things could be coming in 2022.
Regan Grimes Looks Incredible 12 Weeks Out From 2022 Arnold Classic
Regan Grimes gives update 12 weeks out from Arnold Classic.
12 weeks out from the 2022 Arnold Classic, Regan Grimes has dropped a new update. The Men’s Open Bodybuilder is showing some great developments ahead of the show, one that he could possibly win.
It appears that Regan Grimes has really turned a corner in his career. From ending up in 15th place at the Olympia, Grimes has been looking pretty impressive. He’s been winning shows and improving his physique and presence on stage. With his new coach Milos Sarcev helping him, Grimes has become a top contender in the Men’s Open division.
Regan Grimes is looking to take his game to the next level. Obtaining a new coach has really helped him build up his physique. Milos Sarcev has clearly made a major impact on his career. Grimes has always had the elements of a high level champion but was missing certain elements. Sarcev is helping to bring those elements to light.
Not only has Regan Grimes been training with Milos Sarcev, he’s also been training with legends like Jay Cutler and Iris Kyle. Training with such high level veterans has clearly given Grimes an edge.
12 Weeks Out
Now ahead of the 2022 Arnold Classic Regan Grimes has revealed a physique update. From what we can see in this latest post is that Grimes has a well balanced physique and all the goods needed to be a potential dark horse in the division.
DAY ONE – I am unofficially 12 weeks out from the 2022 Arnold Classic?? I did apply to compete at the 2022 Arnold Classic; hopefully when the list comes out on the 15th, I’m on it!! Here is the starting point 280+lbs this morning. This first photo was taken after the crazy leg workout today, I could barely pose but practice starts now! Every single day. ?? Swipe to see some clips from the workout!
It’s clear that Regan Grimes has all the tools necessary to take his game to the next level. From this latest update you can already see signs of improvement from his last show. With Milos Sarcev by his side Grimes is already showing some great developments from his physique to his presentation. Can he win at the 2022 Arnold Classic? We’ll have to wait and see, but his chances are definitely favorable.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
The 1000-Rep Total Annihilation Bicep Workout
The Most Brutal 1,000 Rep Arm Workout.
Most people get a gym membership to build bigger biceps, but only a few of them end up achieving this goal. Building bigger biceps requires you to train them with insane intensity so that they have no idea what hit them.
In this article, we’ll be sharing a workout that you probably have never imagined doing before. By the end of the workout, you’ll have no idea what to do with your arms so that they stop hurting.
Barbell Bicep Curls – 10 Sets 20 Reps ~ 200 Reps
Since this is a 1,000 rep training session, you should be doing the compound lifts early in the workout. Doing the compound exercises when the fatigue starts to kick in can take a toll on your form.
The barbell bicep curls are the first lift in the workout and you should try to lift as heavy as you can in the exercise without compromising on the form. Don’t forget to pause and contract your guns at the top of the movement.
Cable Curls – 2 Set 100 Reps ~ 400 Reps
While following the workout, you should make sure you’re not resting for more than 60-seconds between sets. You should be able to complete the training session within an hour. Resting for too long will negatively impact training intensity.
In a high-rep high-intensity workout like this, the ego can be your worst enemy. Choose a weight you’ll struggle to complete the 100 reps with, but make sure you’ll not have to use momentum.
Dumbbell Hammer Curls – 5 Sets 20 Reps ~ 500 Reps
While performing the dumbbell hammer curls, you’ll be lifting the dumbbells at the same time. Your elbows will be pinned to your sides and your arms will be extended straight in the starting position.
Lift the dumbbells until they reach your shoulder height. Pause and contract your bis at the top of the movement before lowering the weights. Repeat for the recommended reps while keeping your lower arms parallel to each other throughout the lift.
Machine Preacher Curls – 4 Sets 50 Reps ~ 700 Reps
The machine preacher curls train the peak of your mountains. Most people make the mistake of shortening their range of motion while performing the lift. Follow a full ROM to ensure you’re not leaving any gains on the table.
Reverse Grip Barbell Curls – 5 Sets 20 Reps ~ 800 Reps
Many people neglect training the outer head of the biceps and their forearms. Performing the reverse grip barbell curls is an incredibly effective way of improving these muscles which also happens to be common lagging muscle groups.
Dumbbell Concentration Curls – 2 Sets 50 Reps ~ 900 Reps
The dumbbell concentration curls were brought into the limelight by the Governator. Arnie can be seen performing the exercise multiple times in the legendary documentary, Pumping Iron.
Drag Curls – 1 Set 100 Reps ~ 1000 Reps
Drag curls are one of the most underutilized exercises in the gym. In the exercise, you hold a smith machine barbell with a shoulder-wide grip. Curl the barbell by pulling your elbows up and back. The drag curls can make your pythons more venomous.
How many reps do you do in your last workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Stay on Track and Crush Your Goals After A Cheat Meal
The Cheat Meal Cheatsheet.
If you’ve ever had the feeling of regret and remorse after eating a cheat meal, you’re not alone. A cheat meal can not only demoralize you, but it can also cause setbacks and put you behind on your schedule.
Fitness freaks can only dream of a world where they could eat a cheat meal without compromising on their goals. What if we told you the so-desired parallel universe is a reality and within your grasp?
Start With A Plan
There are two types of cheat meals, first are the ones programmed into your diet plans and the others are unplanned. You should stay away from the unplanned meals and enjoy the programmed cheat meals without any guilt.
Some people try to avoid junk food altogether which is not a great idea. Feasting on the cheat meals comes as a shock to your body if you’re following a balanced and clean diet for the rest of the week.
Adding a cheat meal to your diet plan can help boost your metabolism and burn calories even when you’re not physically active. Once-a-week junk food meal can be incredibly effective if your goal is to put on muscle mass.
Don’t Sleep On It
After you’ve made the cardinal sin of eating an unplanned cheat meal, the worst thing you can do is go to sleep. Try going for a cardio session or at least a walk before you hit the sack.
If you know you’ll be eating a cheat meal later in the day, eat a protein-rich meal before you can get your hands on your favorite pizza. Protein can make you feel fuller for a longer period which can help you in avoiding junk food when you’re hungry and thinking from your tummy.
Put in Extra Work on The Next Day
The best way of getting over the feeling of regret of a cheat meal is to go harder in the gym the next day. You should be doing a HIIT (high-intensity interval training) strength training and cardio session to burn the extra calories.
We recommend doing two cardio sessions for shedding the extra calories. The second should be a low-intensity steady-state session which is to be done first thing in the morning on an empty stomach.
Adjust Your Calories
Calories are the name of the game when it comes to cheat meals and losing or putting on weight. Apart from following a daily caloric goal, you should keep a note of your weekly (and monthly) calorie intake.
If you eat an additional 1,000 unplanned calories on a Sunday, your goal should be to deduct it from the next week’s sum. For example, reduce 333 calories each from Monday, Tuesday, and Wednesday to stay on track with your progress.
Once you follow all these steps, you’ll start to appreciate your diet and fit lifestyle more because you’ll know that falling for a single cheat meal will require you to put in a lot of work.
Which is your favorite junk food? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Dom Mazzetti Profile & Stats
The biography, life, and accomplishments of Dom Mazzetti
Dom Mazzetti, whose real name is Mike Tornabene, is known as the “Bro Science Guy”, a comedic fictional character who shares advice on topics like college, fitness, and women. Growing to be an Internet sensation, while working hard and sculpting a shredded physique, Mike is able to use his platform to reach massive amounts of people using Dom Mazzetti as his tool.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: Mike Tornabene (a.k.a. Dom Mazzetti)
Weight
Height
Date Of Birth
185-195 lbs.
6’1″
05/15/1989
Profession
Era
Nationality
Comedian, Fitness Influencer, Online Personality
2010
American
Biography
Dom Mazzetti, whose real name is Mike Tornabene, was always making comedy sketches and writing comedic bits from a young age. Using the Internet as his outlet, he and a friend began building this online brand through high school and even college, working with each other over video chats to continue their journey.
With their videos receiving positive feedback, they needed to get more eyes on them so they decided to start taking it more seriously. Needing money, they worked odd jobs, but Mike decided to get a personal training certificate thinking a gym job would give him good money.
Eventually, the character of Dom Mazzetti was born. With Mike now into fitness and the character of Dom growing more and more popular, success began to happen quickly. Using Dom as his outlet to talk about topics like college, fitness, and women, Mike and his fictional personality took off and are now a huge influence on the online world.
Training
Mike relies on his training to give him that edge when it comes to building a shredded physique. Below are two workouts for triceps and biceps that Mike performs to build those massive, well-defined arms. A great training routine with perfect form can properly develop your muscles for only the best gains.
Triceps
Skullcrushers: 3 sets, 10 reps
Straight Bar Pushdowns: 3 sets, 10 reps
Overhead Triceps Extensions: 3 sets, 8 reps
Rope Pushdowns: 3 sets, 10 reps
Close Grip Bench Press: 3 sets, 10 reps
Biceps
Bicep Curls: 3 sets, 8 reps
EZ Bar Curls: 3 sets, 10 reps
Preacher Curls: 3 sets, 10 reps
Concentration Curls: 3 sets, 10 reps
Supplementation
While Mike uses his own supplements of choice, a protein powder is a great supplement in anyone’s regimen. What a good protein powder will do is boost growth and recovery by working to pump you with protein, an essential macronutrient for your muscles. Other notable supplements for increased strength and mass include creatine, mass gainers, and casein protein, all of which can aid in building a massive physique. The best supplements on your shelf will be a game changer for your gains.
Natural Bodybuilder Gives 3 Tips to Stay on Track During the Holidays
Beccy Pateman discusses her top 3 tips to stay on track during the holidays.
With Christmas (2021) and New Year underway, many people plan to indulge in a little too much food and drinks (if you haven’t already!). Of course, partaking in mashed potatoes and gravy until your stomach screams are warranted during holiday festivities. However, we know if you’re reading this, your health and fitness goals are still important to you. So, to stroll into 2022 on the right foot, we’ve got some insight from Professional Natural Bodybuilding Association (PNBA) pro natural bodybuilder Beccy Pateman. In an Instagram (IG) post, she discussed her top 3 tips to stay on track during the holidays. On IG, she said:
“You are accountable for you! If I could give one tip to people, it wouldn’t be just some fancy exercise program or a specific nutrition regime. It’s to walk the talk and believe in yourself, because at the end of the day the dumbbell and diet don’t get you in shape. It’s your accountability to your word. You vs you always, remember that.”
Beccy Pateman believes planning, simple meal prepping, and remembering your goals are essential to staying fit during the holiday season.
You can see Pateman’s IG post below delving into her three tips to stay on track during the holidays.
https://www.instagram.com/p/CXs6RCOvmQv/?utm_source=ig_web_copy_link
INBA/PNBA Strives to Level Playing Field and Protect Competitors
The International Natural Bodybuilding Association (INBA)/PNBA aims to keep competition fair and athletes safe. This federation is the largest institution in natural bodybuilding. It’s not quite as popular as the IFBB (International Federation of BodyBuilding and Fitness), but it’s perpetually getting more eyeballs.
There have been tragic deaths headlining bodybuilding in recent years. Although the cause of death is speculative, many viewers and athletes blame drugs. There’s no proven thesis, so this is only a conjecture. However, natural bodybuilding leagues such as the INBA/PNBA work to keep their athletes safe by putting safety protocols into place, such as the World Anti-Doping Agency (WADA) – the highest-quality drug testing available for professional athletes.
Another premise of natural bodybuilding leagues is leveling the playing field. That’s because athletes are forbidden to dope. Any athlete caught engaging in drugs like steroids, or PEDs is publicly ridiculed through the Hall of Shame and stripped of any titles.
Online Coaching
Beccy Pateman is a PNBA professional Figure, Figure Classic, and Physique competitor in natural bodybuilding. She is also the co-owner of Unrivalled Physiques – an online coaching service. Pateman works to help other people overcome the same issues she struggled with. And she strives to help them avoid the mistakes she made along the way.
Pateman overcame many health and fitness challenges, including anorexia and being overweight. The knowledge she gained from mentors, experience, and being a PNBA competitor has given her the tools she needs to help others.
Generation Iron appreciates Beccy Pateman for providing her wonderful tips to stay on track during the holidays. If you follow her recommendations, you’ll have a stellar start to hit your 2022 New Year’s resolutions.
We also recommend checking out INBA/PNBA professional Lawrence Chambers’s top 4 restaurant recommendations to hit your calories and macros.
Eat, drink, and be jolly – in moderation, of course!
Follow us on Instagram, Facebook, and Twitter for more insight from INBA/PNBA athletes!
Antioxidants & Bodybuilding: Why They Matter & How They Can Help
How can antioxidants work for your bodybuilding gains?
We’ve all heard the word before; antioxidants. We know they are good for us and can help us when it comes to things like immunity, inflammation, and just aid in our overall health, but do we really know what they are? What they do? Why they matter?
Sometimes in the health and fitness world, these big words get tossed around and we go along with it because, well, why wouldn’t we? If we know they will help us, then who cares what it means. With so many companies claiming their products contain antioxidants, and maybe they actually do, it is way easier to take in these nutrients than we may think. So, are antioxidants some magic pill to give you super human health and gains? Not exactly. But what they can do is really impact your gains for the better so you continue to see the gains you are working for.
Let’s dive right into antioxidants and see what makes these so great. From what they are, the benefits of them, and how they can affect your bodybuilding goals, we’ll also work to include where to get them from so you can be sure they make their way into your diet.
What Are Antioxidants?
Antioxidants help keep free radicals in check. They are molecules found in certain foods like fruits, vegetables, and include vitamins we all know like vitamin C. But in order to understand why antioxidants matter, we should jump into what free radicals are, which will give us a much better understanding of how antioxidants operate (1).
Free Radicals
Free radicals are always being formed in your body during things like digestion, hard exercise, smoking, just to name a few. On their own, they aren’t exactly bad, for they are natural byproducts of certain processes. However, when they are produced in excess, things can get ugly.
These free radicals are highly reactive and can attach to normal cells and damage them. But if you maintain a good balance between antioxidants and free radicals, your body can manage. When this balance gets thrown out of whack, and free radicals take over, it can lead to oxidative stress. Oxidative stress can eventually lead to cell and tissue damage, which as athletes who take their bodies seriously, you just don’t want and certainly don’t need (2).
Quick Recap
To prevent oxidative stress and other negative effects to bodily functions, a balance of antioxidants to free radicals must exist. If that balance is thrown out of whack, free radicals can take over and start to wreak havoc on your body. But, with help from those antioxidant rich foods and supplements, you can balance this back out and get back on track.
Benefits Of Them
The benefits of antioxidants go more than just fighting off free radicals. Knowing what these can do for you may encourage you to seek more of them out so you see those gains you want most.
Benefits of antioxidants include:
Balance out free radicals: As said above, having a balance of antioxidants to free radicals can reduce oxidative stress and keep you running as efficiently as possible.
Certain properties for your body: Antioxidants have properties that can help a host of body parts. For example, flavonoids, which can protect blood vessels and prevent inflammation, are beneficial for your heart health.
Immunity: They can work to help boost immunity so you stay healthy and grinding in the gym for much longer (3).
Skin health: Can help prevent aging and assist with skin health to counteract damage from UV light (4).
Fight inflammation: Work to reduce stress and fight off any inflammation and soreness that keeps you from doing the things you love.
Antioxidants & Bodybuilding
When it comes to antioxidants and bodybuilding, these compounds can greatly affect our gains. By working for a host of benefits that aid in our bodily functions, as athletes who are constantly grinding inside and out of the gym, having the right things helping us can make all the difference. To start, their ability to counteract free radicals to fight oxidative stress is huge, for that can help keep our workouts goings strong and give us the best chance to recover and continue to see gains without losing anything.
On top of all this, the added benefits above like immunity, fighting inflammation, and helping certain body parts all plays into our overall health and wellness. Through hard training, strict diets, and the constant stress on our bodies, we push ourselves to the max. Antioxidants will fight for us and give us the best chance at continuing to see those valuable gains we want most.
Where To Get Antioxidants From
Now we know how valuable antioxidants are, but where can we find them? Lucky for us, they are in foods we eat every day and knowing what foods they are can allow us to tailor our diet to include these foods on a regular basis (5).
Foods With Antioxidants
Blueberries
Dark Chocolate
Pecans
Strawberries
Beans
Spinach
Beets
Kale
Cranberries
Antioxidant Vitamins & Minerals
Vitamin A
Vitamin C
Vitamin E
Selenium
Copper
Zinc
Best Supplements To Boost Your Health
While getting these nutrients through whole foods is imperative, sometimes we miss those vital nutrients and need to supplement. Thankfully, companies have put a priority on creating health and wellness supplements that can greatly affect our overall health. For those looking to get the most out of their supplements, definitely consider a multivitamin, omega-3 supplement, and super greens supplement, for these will pump you with those essential vitamins and minerals so you stay as healthy as possible.
Wrap Up
Now we know what antioxidants finally are. How they work can greatly benefit your gains and as someone who constantly puts their body through stress, it is important to prioritize your health first. Put an emphasis on placing antioxidants into your body and really give yourself the best chance at success.
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*Images courtesy of Envato
References
Harvard Medical School (2019). “Understanding antioxidants”. (source)
Pham-Huy, L.; et al. (2008). “Free Radicals, Antioxidants in Disease and Health”. (source)
Bendich, A. (1993). “Physiological role of antioxidants in the immune system”. (source)
Nguyen, G.; et al. (2012). “Systemic antioxidants and skin health”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)