Muscle Chemistry Archive
Hafthor Bjornsson Shares Cheat Day Meal That Includes Pizza, Burritos, and Ice Cream
Hafthor Bjornsson goes all out during his cheat days.
Hafthor Bjornsson is a strongman turned boxer who knows a thing or two about weight lifting and training. While a potential bout with Eddie Hall is still in the works, Bjornsson took a day off from his intense training and decided to share what a cheat day looks like.
Bjornsson posted a full video on his YouTube page going through a day where he is able to eat the foods of his choices. This increases his leptin levels and boosts his mindset to continue to work hard.
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Hafthor Bjornsson recently accepted the offer sent over by Hall stating that the loser of the fight will donate $200,000 to the charity of the winner’s choice. Once he heard the news, Hall continued to up the wager. Hall has now said that the loser should pay $1 million to charity. Bjornsson has not responded to this offer just yet but he is still focused on preparing for the fight.
An exact date has not been confirmed just yet but it could take place in March of 2022. Hall was forced to withdraw from their originally scheduled fight due to an injury. This bout was set for September and Devon Larratt stepped in as a substitution. Now, there is even more hype around this potential meeting.
Bjornsson has clearly been dedicated to his diet since he has lost over 100 pounds since moving to boxing from strongman. It began with a massive breakfast at Grai Kotturinn, which is a restaurant close to Bjornsson’s gym. He ordered eggs, pancakes, bacon, toast, potatoes, and orange juice. This was the first of three meals for Bjornsson that day.
After a nap, the strongman turned boxer decided to go for a burrito and loaded it with all of the fixings. This includes double chicken, rice, beans, vegetables, and a flour tortilla. On the side, Bjornsson adds some chips and salsa.
The final meal is a big sandwich with beef, bacon, ham, cheese and fried onions. This was his final meal of the day but Bjornsson did indulge in a meat lovers pizza at the end of the day.
“Can’t do a cheat day without pizza.”
“You have to balance your life. You can’t just be a f***ing maniac every single day.”
Once he was ready to end his day, Bjornsson took down a pint of ice cream. This was the perfect way to finish a cheat day.
Throughout the video, Bjornsson was answering questions being offered by fans. He admitted that eating the same meals each day could get boring. This is imperative for Bjornsson while training. He figured out his diet and it has worked as he has made the transition into boxing.
It will be interesting to see what the final wager is for the bout between Bjornsson and Hall. There will have to be a date nailed down for the much-anticipated fight but it is likely to happen some time next year.
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What Is Nutrient Partitioning & Why Does It Matter?
How does your body actually process nutrients?
You sit down after a huge workout, let’s say, and eat a massive meal. All the good stuff. Juicy piece of steak, tons of leafy greens, maybe some brown rice or quinoa. You know what? Let’s put a cookie for the end because that’s how hard this workout was. Did you enjoy the meal?
Regardless of how you actually feel, your body is now loaded with nutrients and it needs to partition these out so they all work for your gains, using a process called nutrient partitioning. This works on a level that we won’t feel, but our bodies are constantly partitioning nutrients to give us the best chance to function as properly as possible. But what exactly is this scientific process our bodies are always undergoing?
Let’s take a look at nutrient partitioning and see just what this is all about. From what it is, to why it matters, we’ll also talk about how insulin can be a game changer when it comes to your gains. On top of all that, we’ll give you some awesome supplement options so you can get all the right nutrients as efficiently as possible to power you inside and out of the gym.
What Is Nutrient Partitioning?
Nutrient partitioning is the process where hormones and chemical messengers in your body tell your body where energy should go and how excess calories should be used. Also called energy partitioning, this is ultimately the process by which your body directs energy to its final landing spot. This will come from mainly protein, fats, and carbs and your body does either one of two things; burns it off, or stores it.
This comes into play for us bodybuilders because as athletes looking to hold the lowest amount of body fat, we can’t afford to have any excess calories stored and packed on as fat. Nutrient partitioning is important, however, for it keeps our bodies operating and works to power us both inside and out of the gym in our workouts and our everyday lives (1).
Why Does It Matter?
Nutrient partitioning matters because it gives us insight into what we should eat, when we should eat, and how much to eat. Ultimately, we want our bodies to partition these nutrients where we need them. Storing them as fat is not what we want. Safe to say, right? So, if we eat a larger carb meal at night, what’s going to happen? Our bodies will store this since we won’t really burn it off. Timing is vital and our bodies don’t keep track of time. You pump your body with a meal, it reacts accordingly. Knowing what nutrient partitioning is and how it works can be a game changer for all of our goals.
Insulin: The Thorn In Nutrient Partitioning’s Side
Insulin is important for it allows nutrients to get into your body and be utilized for energy and muscle growth. But on the flip side, this can also lead to fat storage, which is what we absolutely don’t want or need. Let’s say you eat a larger, carb-filled meal. This will get broken down into glucose and eventually insulin will be released.
But where people get into trouble is if not enough or too much insulin comes into play (2). Too much insulin, for example, and your blood sugar levels may rise. Too little insulin, and your body will produce more of it, but this will ultimately lead to glucose being stored as fat. Working with certain styles of training like HIIT, resistance training, and steady cardio, while also watching the amount of carbs you eat, can help with this.
Nutrient Partitioning For Weight Loss & Muscle Growth
For your weight loss and muscle building goals, when it comes to nutrient partitioning it is important that you look to optimize these nutrients as effectively as possible. So, instead of these nutrients being stored, which will eventually lead to fat, you want them to be put towards muscle growth. By encouraging these nutrients to flood into your muscles, you put more of an emphasis on actually building lean muscle, which not only aids in that shredded aesthetic, but also leads to less being stored, ultimately leading to weight loss (3).
Of course, this ties into what you eat and when you eat it as well. Many professional bodybuilders will focus on lean protein and vegetables for their diet, mixed with carbs like rice and sweet potatoes, only allowing whole foods with plenty of nutrients to enter their bodies. While it may not be an ice cream float, the results you’ll see are exactly what you want.
Best Supplements For Optimal Nutrition
Working with the best supplements around, you can easily find the right products that will work to absorb better and more efficiently so your body can distribute throughout as effectively as possible. A protein powder worth your time will also have digestive enzymes that can work to aid in digestion and give you the best when it comes to nutrient absorption and partitioning. Plus, with a proper balance of macros, your body can distribute evenly throughout.
Another great supplement to consider is a meal replacement, especially if your busy schedule requires it. The right balance of macros, fiber, and other ingredients for digestion will really start to work wonders for you and your gains. To ensure you stay on track, look into a fat burner to keep your metabolism going and shedding that unwanted fat.
Wrap Up
Nutrient partitioning is important. It is a part of our daily life and routine and after a large meal, our bodies need to work out exactly what to do with all those calories. What we can do is plan out our routine, mainly diet and supplementation, so we can assist our bodies to function as best they can. Nutrient partitioning matters, just as much as your gains.
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
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Wilcox, G. (2005). “Insulin and Insulin Resistance”. (source)
Aragaon, A.; et al. (2013). “Nutrient timing revisited: is there a post-exercise anabolic window?”. (source)
Alexis Maher Sets New IPF World Record In 74kg Division With 329kg Deadlift
Alexis Maher set a new world record by less than a kilogram.
The 2021 International Powerlifting Federation World Open Championships have just one day left of competition. An event that began on Nov. 8 will wrap up on Saturday after what was a week of exciting events and big-time performances. Alexis Maher was one of the highlights of the show by setting a new IPF equipped world record with a 329kg (729.3lb) deadlift.
Maher stepped up to the barbell wearing a single-ply suit and a lifting belt. He locked in his grip and slowly lifted the weight in the air until he was able to clinch the record. Maher performed the lift with perfect form. The full video can be seen on the IPF Powerlifting Instagram page.
“World Record Deadlift with 329 kg by Alexis Maher ISV in 74 kg class
#ipf #world #deadlift #record#ipfopenworlds@ipfopenworlds2021“
Alexis Maher was able to top a world record that stood for three years. Kjell Egil Bakkelund set the previous mark of 328.5kg (724.2lb) during the 2018 IPF World Open Championships. Maher was able to set a new record by half a kilogram. Maher might have set a new record in IPF but this was not his heaviest deadlift to date.
During the 2021 USA Powerlifting Equipped Nationals, Maher completed a 331kg (729.1lb) deadlift, which was the third-heaviest lift in the division. Maher finished with a gold medal during the event and is continuing to improve from here.
In the 74kg division, Darimin Sahroni holds the all-time world record of 333.5kg (735.2lb). Sergei Gaishinetc is second at 332.5kg (733lb).
Alexis Maher also holds the second heaviest raw deadlift of 347.5kg (766.1lb). This was accomplished during the 2021 United States Powerlifting Association Top of Texas Trifecta. This lift was completed in January and it began quite a year for Maher. It is not over yet as there is still some time left at the World Open Championships.
Maher has become a force in powerlifting and it is because of his big numbers seen performing deadlifts. Heading into 2022, Maher could have a chance to set some new world records and continue to improve his skills. This year has been a breakout for Maher and it will be exciting to see where he goes from here.
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Bev Francis Competes in First Powerlifting Contest in 36 Years, Sets 6 World Records
Bev Francis made her return to powerlifting at the age of 66, setting 6 new world records.
Women’s Bodybuilding and powerlifting legend Bev Francis has made a return to action. Bev competed at a meet for Powerlifting Australia in the 65-69 year old division. In her return to powerlifting, Bev crushed 6 world records in a impressive showing.
Lifting at an advanced age can be a real challenge. While it’s not completely out of the question, being able to lift heavy weight over 60 can be a risky proposition. That is unless you’ve been taking care of your health and lifting consistently for years.
For those veteran lifters, advanced age may slow them down but not completely halt their abilities. Veteran lifters are able perform lifts the average person their age would find ludicrous to even consider. But recently veteran powerlifter and bodybuilder Bev Francis proved exactly why a veteran lifter can maintain their strength over the age of 60.
Bev Francis has become well known for her gym known by many as the East Coast Mecca. But before she was known for having one of the most popular gyms on the planet, Bev was a high level powerlifting and bodybuilding competitor. She was able to take second place at the 1990 and 1991 Olympia. Bev also won numerous gold medals in powerlifting during he tenure from 1980-1985.
Now after a 36 year hiatus, Bev Francis decided to once again compete in powerlifting. It’s clear from her performance that she didn’t disappoint.
In her return to the powerlifting arena Bev Francis set 6 new world records. She broke the bench press, deadlift (twice), the squat (twice), and overall total as well. Bev proved that at 66 years old she still have plenty left in the tank. The records are as follows:
Squat: 209lb (95kg) New World Record
Bench Press: 132lb (60kg) New World Record
Deadlift: 264lb (120kg) New World Record
Total: 605lb (275kg) New World Record
Below is video of Bev Francis crushing these records and looking like a total powerhouse in the process.
Bev Francis proved that she’s still got it at 66 years old. Age truly is nothing but a number and Bev epitomized that fact perfectly with her return to the powerlifting world.
What are your thoughts on Bev Francis setting 6 new world records in her return to powerlifting?
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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.
Why Your Turkesterone Supplement Does Not Work
Turkesterone is one of the hottest bodybuilding and muscle-building supplements right now. However, high-quality turkesterone is hard to come by. Most turkesterone supplements being sold today are sourced from China. If one wishes to obtain the best turkesterone extract, several factors must be known. In this blog post, I will explain what to look for to buy high-quality turkesterone extract.
What is turkesterone
Turkesterone is a plant extract that can come from a variety of plants. The plant that produces the highest quality turkesterone powder for bodybuilding use is the Ajuga Turkestanica plant. This plant is almost grown exclusively in the country of Uzbekistan.
Only the country of Uzbekistan products high-quality turkesterone, NOT China!
Why Bodybuilders Like It
Turkesterone has been shown to help increase muscle protein synthesis by converting dietary protein into amino acids.
One of the most important aspects of buying a bodybuilding supplement is to make sure that it contains the highest quality ingredients. Unfortunately, the sports nutrition industry is notorious for supplements that contain cheap, generic ingredients from China. China manufactures most of the dietary supplements being sold in the United States, and their quality control is nothing short of subpar at best. To get the most effective results from a particular dietary supplement, a bodybuilder must be sure of the quality of the supplement. One such particular supplement is called Turkesterone. Real genuine turkesterone helps support net protein utilization and synthesis, but the it must come from Uzbekistan. Uzbekistan has the perfect climate to grow and harvest this bodybuilding ingredient. Most turkesterone supplements being sold today are nothing more than low-quality beta ecdysterone or low-grade synthetic turkesterone like an extract from China.
Bodybuilders can benefit from AjugTurk Supplementation
While it is true that good quality beta-ecdysterone has the potential to help with protein synthesis in the human body, turkesterone is known to be much better at increasing amino acid protein synthesis, which in turn helps build lean muscle mass. Additionally, if the turkesterone is combined with beta ecdysterone the results can be amplified. This combination makes for a great bodybuilding supplement to experiment with if one wishes to use natural ways to enhance their muscle mass instead of drugs, like anabolic steroids.
Real genuine turkesterone is extracted from the Ajuga Turkestanica plant. It is grown in one region of Uzbekistan, and the entire manufacturing process from plant to powder takes place under the watch of government officials. If turkesterone is not produced in Uzbekistan, then it is an inferior powder.
China Sells Inferior Turkesterone
The Chinese manufacturers are getting their Turkesterone from Ajuga Reptans or Ajuga Decumbens, which, not surprisingly, are both native to China. The result is low-grade extracts. The Chinese have selected these plants because they are from the same Lamiaceae plant genus as Ajuga Turkestanica. This is a deceptive tactic by these Chinese companies. However, there is a massive problem with this. These other types of plants can only yield an extract that is 2%. The Ajuga Turkestanica that comes from Uzbekistan yields 10%.
Different Types of Ecdysterone Types
Inferior Ecdysterone is manufactured from a variety of plant extracts. Manufacturing quality ecdysterone is very different. Producing high quality can only be done by strict quality control manufacturing. And for these reasons, the Chinese attempt to sell this ecdysterone as turkestrone. Ecdysterone can be produced from Cyanotis Vaga and Rhaponticum Carthamoides, and sometimes Cyanotis Arachnooidea. These plants are widely available in China, which produce ecdysterone, but very low quality. The end result is a product that comes nowhere’s near the quality of Ajuga Turkestanica Extract.
Playing Funny Games With Numbers
The Chinese sell ecdysterone with a specification sheet analysis typically with a 98% purity. One would think that this would mean out of 100 grams of powder, 98 grams is ecdysterone. This is entirely false. This 98% refers to the overall dry extract. However, the actual ecdysterone is only 2 to 3%. Ajuga Turkestanci Extract will typically be 10% ecdysterone and 20% turkesterone. In addition, Ajuga Turkesterone contains other beneficial phytonutrients such as cyasterone, ajugalactone, ajugasterone and a-ecdysone, which help with the overall effectiveness of the powder.
Let us be 100% clear. The highest a commercially manufactured powder can be is 10% turkesterone. Ten percent is the maximum percentage that any producer in Uzbekistan can manufacture. Claims of companies having 40% turkesterone powder are completely fabricated. And if they are claiming this percentage over 10% one can be sure they are surely not getting turkesterone powder, or it most likely is coming from China.
Making the Turkesterone better
There is an ingredient that is included in the Ajuga Turkestanic Extract supplement that we sell, and it is called succinic acid. Succinic acid is found naturally in many foods that we eat. Such as red grapes, seafood, apples, cheese, and some vegetables. Succinic acid helps maintain several things in the body, such as metabolism, cortisol control, energy, and cell regeneration. Succinic acid is naturally produced by the human body. Most people that are healthy, eating right, and exercising produce about 300mg per day. However, we theorize that most people do not produce this much. Thus supplementation with succinic acid is suggested.
Ajuga Turkestanica Extract (60 Capsules)
The succinic acid combined with the AjugaTurk supplement we sell is called AmberBoost. Both of these components have known adaptogenic properties for stress relief and increased energy levels. By adding succinic acid (Amberboost) the effects are amplified. The conversion of amino acids in dietary protein into muscle mass is the main benefit of this supplement.
How To Use AjugaTurk
We recommend using two to four capsules per day of this supplement. Using the supplement this way can help improve one’s metabolic balance by decreasing stress levels and increasing one’s energy. For bodybuilding purposes, AjugaTurk with Amberboost is a great way to naturally increase protein conversion.
Bottom LineOnly real genuine, highly effective turkesterone comes from Ajuga Turkestanica Extract that is from Uzbekistan. Anything else, which is most of the time from China, is inferior.
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
10 Budget Muscle Building Foods
Get Big on a Budget
It’s no secret bodybuilding isn’t a cheap sport and it’s not for everyone. Once you start with the fit lifestyle, you are pushed towards bodybuilding foods which can burn a hole in your pocket. Supplements are a different story altogether.
It is also not true you can’t build muscle on a budget. Whole foods will always be superior to the supplements when it comes to building muscle mass. If you’re looking for the list of the best budget foods, you’ve come to the right place.
1. Eggs
Eggs are one of the cheapest forms of protein. Most people don’t like eating the yolk even though it is full of protein. If you want to bulk, eating the yellow with the whites is a good idea.
2. Chicken Breast
Bodybuilders swear by the good old chicken breast. The chicken breast is one of the most common food amongst the fitness community. You will find it on the grocery list of almost every serious lifter.
3. Tuna
Tuna is a budget high-protein snack which comes in portable packaging which you can carry around with you. Each three-ounce serving contains about 22 grams of protein and it comes in delicious flavors.
4. Ground Turkey
Ground turkey comes in the chicken breast category. Many people like switching between the two to add variety to their food. Expensive cuts are made from turkey breast. Cheaper cuts can contain skin, which increases the fat content.
5. Milk
You don’t need to think outside the box to get your share of protein. Most of us have been drinking milk since a very young age. If you’re skinny and want to build muscle, you should gulp down milk without a care in the world. On the other hand, if you want to shed fat, staying away from milk would be a better decision.
6. Lean Ground Beef
This red meat is an excellent source of protein. Lean ground beef also contains essentials micronutrients like zinc, iron, and creatine. A four ounce serving of the lean ground beef gives you around 24 grams of protein.
7. Cottage Cheese
The term cottage cheese was coined in 1831 because it is was usually made in cottages from any milk left over after making butter. Cottage cheese contains 28 grams protein per cup which is more than Greek yogurt which has 15 grams of protein per cup.
8. Beans
Canned beans are cheap but the dried beans are even cheaper. Each cup of dried beans has about 15 grams of protein and just 220 calories. If you’re a vegetarian or a vegan, beans should be a part of one of your daily meals.
9. Peanut Butter
Peanut butter is one of the cheapest forms of plant-based protein. Each two-tablespoon serving contains eight grams of protein. Eating peanut butter is incredibly convenient and a jar of peanut butter is portable enough to carry around with you.
10. Sunflower Seeds
The sunflower seeds are incredibly potent when it comes to the amount of protein per serving. These seeds are filled with six grams of protein per ounce, and they’re easy to eat straight out of the bag or throw on a salad.
Which of these foods is a part of your diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Foods You Need To Cut Out Of Your Diet Right Now
Abstain From Eating These Food Items On A Diet
As the fitness trend is catching pace, people are understanding the importance of nutrition in their transformation. If you’re working towards your fitness or physique goals, you can’t afford to go wrong with your food and beverage choices.
Some foods have become a major part of our routines and we unconsciously incline towards eating them. These foods tend to slip through the fine cracks of a well-deliberated diet. If you have been following a diet for some time now but can’t see results, you should cut out these items from your diet.
White Bread
Eating white bread can hurt your blood glucose sugar levels. The white bread ranks high on the Glycemic Index (GI) – an index that ranks food based on their effects on blood sugar levels.
Before you dump your white bread and head to the nearest brown bread, make sure it doesn’t list white flour and caramel coloring as the first and second ingredients. Some companies take cheap white bread and stain it with caramel color – the thing used to make Diet Coke brown.
Pre-Made Salads
Some people love going to fast food chains and ordering pre-made salads as they consider it the healthiest option. Many even go to fresh salad parlors and get their meal dressed with millions of sauces, stripping the salad off all its nutritional values.
If you go to a store that offers refrigerated pre-made salads, you should check it’s nutritional info before buying. Some of the pre-made salads have such high caloric content that they are nothing more than fat bombs.
Dried Fruit
Dried fruits are one of the go-to munching snacks for many people. While the dried fruits are full of healthy fats, you should not go overboard with them as fats are harder to burn off as compared to the other two macronutrients.
Some of the dehydrated food can contain added sugar and sulfur to extend its shelf life. The things go from worse to worst as the water is removed from the fruits which can lead to overeating.
Junk Food
If you’re on any kind of nutrition program and schedule, you should cut out junk food from your diet. Pizzas, burgers, fries, ice-cream, or any kind of fried foods can throw you off your schedule.
You should go as far as eliminating processed food from your diet. Processed food is filled with empty calories. If you’re a serious lifter, you need to eat food which will feed your muscles with the essential macros and micronutrients.
Aerated Drinks
There has been an influx of aerated drinks in the market. You can probably buy a soda in the flavor of your liking and have enough new flavors to try every day for a couple of months.
A big number of people have been switching over to diet sodas from the traditional ones in hopes of making healthier choices. The diet sodas have artificial sweeteners in them which have been proven to cause cancer in lab rats.
Artificial sweeteners are 100 times sweeter than the naturally occurring fructose and sucrose which are used in orthodox sodas. So, if you’re craving for a soda (which you shouldn’t), the traditional one would be a better option.
Have you been eating any of these five foods? 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
Your Complete Guide To Protein Shakes For Gains
A protein shake is all you need to keep maximizing your gains.
Arguably, one of the best parts of the day is finishing that grueling workout or heavy lift and enjoying our protein shake. We’ve finally found the right protein powder, nailed down the flavor of choice, and maybe even have perfected a smoothie recipe with those added ingredients. And while we may know what a protein shake does for us, the complete picture of just how beneficial one of these shakes can be should not, and absolutely will not, be understated. Protein builds muscle. Muscle builds gains. So, in effect, protein is gains.
A quality protein powder will work to maximize muscle growth by pumping you with vital protein to ensure your muscles can grow and repair. Along with this, protein works to enhance recovery by allowing your muscles to grow stronger and to heal faster for less muscle soreness and faster bounce back. For those looking to lose weight, maintain weight, and even gain weight (in the healthiest of ways), depending on the protein powder, this is absolutely possible. When put into our protein shakes, whatever form of protein you choose can work wonders.
Let’s take a look at this complete guide for protein shakes and see just what makes these so great. From the benefits of them, to the right timing and what each does respectively, to even a top option for protein powder, this guide will be your one stop shop for all things protein and shakes.
Benefits Of Protein Shakes
The benefits of protein shakes should not be ignored, for they can greatly add to all of our gains. While they are similar to protein in general, a protein shake is just a loaded protein beverage, right?
Benefits include:
Convenience: Putting protein into a shaker bottle and having it ready to go is an easy way to load up on protein.
Increased growth: Protein is the building block of muscle and a protein shake is an easy way to deliver that into your body (1).
Enhanced recovery: Easily tackle muscle soreness and faster recovery by drinking a convenient protein shake (2).
Versatile option: Use for post-workout gains, meal replacing, or an added ingredient in a smoothie.
Protein Shake Timing
While many of us have a protein shake immediately after our workout, knowing all the options at your disposal can help you greatly.
For Post-Workout Gains
Right after our workouts, this is a great time to get that vital protein into our bodies. Our bodies are depleted and in need of protein to help grow and repair those muscles, so having a shake immediately post-workout, or within the protein timing window, can be of huge benefit to our overall gains.
For Replacing A Meal
Since protein does have the ability to provide for fullness and satiety, a protein shake can be used as a meal replacement, similar to traditional meal replacement supplements (3). If you are replacing a meal with a protein shake, that is absolutely fine, but know that whole foods should always be your number one choice. Of course, our busy schedules just don’t always allow for it.
For An Added Ingredient
While a simple protein shake works just fine, adding protein powder into a smoothie as an added ingredient can be even better. Not only do you get the taste and benefits of protein added to the many ingredients in your smoothie, but you get the thicker texture to really provide for a sweet treat.
Potential Sources Of Protein To Use
With so many different forms of protein to use, including whey and non-dairy or plant-based sources, it’s important you know your options moving forward. Your supplements should reflect your lifestyle and depending on said lifestyle, you can make a great protein shake to go along with it.
Some potential sources include:
Whey Isolate: A filtered form of whey, this is majority protein with minimal carbs and fats perfect for growth, recovery, and weight loss (4).
Whey Concentrate: A reasonable balance of macros, this is great for growth and recovery, but is perfect for those looking to bulk up.
Brown Rice Protein: A high amount of BCAAs are present and you get very similar benefits to whey minus the dairy (5).
Pea Protein: A great alternative, this contains all nine EAAs that are needed for your body to function (6).
Hemp Protein: Protein levels are okay, but the amount of fiber is great for digestion.
Soy Protein: Contains all nine essential amino acids making this is a complete protein source.
Best Protein Powder To Use In Shakes
With so many protein powders on the market, we felt it appropriate to share with you our top choice for protein. This whey protein powder is a great option for it tastes great, blends well, and is loaded with benefits. For those sensitive to whey, Enhanced Labs also has a great non-dairy protein powder, Protein-Tech, also great in a tasty shake.
Enhanced Whey Protein Isolate
Code GENIRON For 15% Off
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.
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.
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
We’ve all heard of protein shakes, but sometimes we just do what we’re told. Everybody always says to drink a protein shake but we may never have asked why. Protein is the building block of all muscle. A protein shake is a convenient way to get adequate amounts of protein into our bodies for real growth. And don’t we all want the easy road sometimes? Pick up your favorite protein powder and incorporate a protein shake into your routine today.
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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.
*Images courtesy of Envato
References
Stark, M.; et al. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Treyzon, L.; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
Pal, Sebely; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Kalman, D. (2014). “Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates”. (source)
Babault, N.; et al. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Nick Best Crushes A 500-Pound Deadlift For 50 Total Reps At 53 Years Old
Strongman Nick Best completed five sets of 10 reps and made it look easy.
Age, injuries, heavy deadlifts — nothing matters for Nick Best and he showed that in a recent social media post.
The 53-year-old strongman shared a video on Monday to Instagram to display five different videos. In each one, Best stands over 500 pounds and completes a deadlift set of 10 reps. In total, Best completed 50 reps while barefoot and wearing a lifting belt and straps. Not only did Best complete the reps all together, but he made it look easy each time.
“500lb Deadlifts for 50 reps! 5 set of 10 reps at 53! Age is just a number!”
Nick Best is coming off an injury he suffered during the 2021 Kern Open. Best attempted what would have been a world record deadlift of 370kg (815.7lb) and suffered a torn tendon in his left lat. Best was competing in the Masters Over 50 division at the event and ended up placing third. It is not surprising to see Best recover as quickly as he did and get back to lifting heavy weight.
Since making his debut in 1991, Best has been a big name in powerlifting. He earned a gold medal during his first competition at the 1991 United States Powerlifting Federation. He has appeared in a total of 27 sanctioned meets and has 17 victories. This includes a win at the 1996 World Drug-Free Powerlifting Federation World Championships. In over three decades, Best has only missed the podium five times.
Best has competed at the World’s Strongest Man competition 10 times. His highest finish came in 2010 when he placed sixth overall. He also has two second-place finishes at the Giants Live Australia and a bronze medal at the 2007 America’ Strongest Man competition.
This incredible set of deadlifts is not the first time Best has used social media to update on his strength.
“425lb Bench Press and 25 Dips were 2 of the highlights from today’s Chest and Triceps workout! The triceps are really starting to fire again. Next goal is 450lbs by the end of December! Keep working back methodically! Patients is the key!”
Nick Best has been determined through his rehab process from injury and now is on to moving some big weight again. It is only a matter of time before he takes home another victory in competition.
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2021 Natural Olympia Preview: Competitors To Watch
Here is a preview of the upcoming 2021 Natural Olympia.
The 2021 Natural Olympia has arrived. The competition will take place from Nov. 11-14 at the Golden Nuggets Hotel & Casino in Las Vegas. Competitors will be battling for up to $100,000 in cash and prizes.
This is a natural show which means that there are some differences from the IFBB shows. The biggest distinction when it comes to judging is the size of the athletes. There is not as much muscle mass for natural athletes as opposed to IFBB competitors, specifically Men’s Open. Despite the difference in size, athletes compete in similar categories.
In the Men’s Physique division, competitors perform bodybuilding poses and a T-walk. The judges have to adjust because the muscle mass is smaller despite the level of conditioning remaining high. Athletes can qualify for the Natural Olympia by competing in one PNBA competition. This has to be a professional show and they do not need to win a specific placing.
The Men’s Open division is the highlight of the show and Philip Ricardo Jr. is one of the competitors to watch heading into the competition. He won the 2019 Natural Olympia title and will look to bring his title back this year. Ricardo Jr. recently finished fourth at the Mr. America 2021 competition and he believes this will help him during the Natural Olympia.
Ricardo Jr. recently took part in an exclusive interview with Generation Iron. He plained that it was a last-minute decision to enter Mr. America. Despite his fourth-place finish, Ricardo Jr. believes this was an effective strategy in preparing for the Natural Olympia. Ricardo Jr. will be one of the favorites to win the competition, especially with defending champion Meshack Ochieng not taking place during the event.
The Men’s Physique division will have no shortage of champions. The gold medal winners from the previous four years will be back on stage competing against each other. Jon Tsui is the defending champion and will have a chance to make it two in a row. Back in July, Tsui was named as an INBA PNBA Natural Bodybuilding Hall of Fame inductee.
Joseph Ortiz will also return to the stage, along with the 2018 champion Colin Congo. William Long won Men’s Physique at the Natural Olympia in 2017 and he is the fourth gold-medal winner that will be present. This makes for an exciting competition in this division.
The intrigue of a natural bodybuilding show is to see the physique of athletes in a different way than the IFBB. With the athletes set to make an appearance, the show in Las Vegas should be another great one as natural bodybuilding continues to grow.
This is a sport that has been growing in recent years and it is because of competitions such as this one. It began with the Mr. America show and will continue at the Natural Olympia.
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