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Best Protein Powder For Bodybuilding Gains & Recovery 2021
You can’t maintain or build muscle mass without sufficient protein intake.
Think of a group of bros standing around the gym. What are they drinking? Most probably, protein shakes. In fact, protein powder is probably the first supplement people associate with bodybuilding/weightlifting. And for good reason. Protein serves as the building blocks for muscle growth and good protein powders will contain high quality ingredients with a good balance of fat and carbs to help you lose weight and build muscle.
Here’s what happens when you don’t consume enough protein while working out in the gym:
Your body can go catabolic – with a lack of protein, your body can begin using your muscles as an energy source.
You’ll find it hard to maintain or gain muscle mass – countless studies have shown that adequate protein intake is required for bodybuilding.
No-one wants to train their *ss off in the gym to see no results especially when it comes to fat loss. Or see any losses in muscle mass. As a result, protein powder is pretty damn important to bodybuilders (and anyone who trains in the gym aiming to maintain or gain muscle mass). We’ve safely established that. Knowing what to take and when to take it is more than important when looking to achieve all of your bodybuilding goals from the best whey protein and a quality whey protein.
So, what’s the issue?
Well, there are now many different types of protein powders available on the market – soy protein, whey protein, pea protein, brown-rice protein to name just a few. But which is best whey protein for you?
In this article, we’ll tell you which protein powder supplement we recommend as the best whey protein. Followed by the reasons why we’ve chosen a specific product.
Transparent Labs 100% Grass-Fed Whey Protein Isolate: Our #1 Recommended Protein Powder
Key Benefits
100% grass fed whey for optimal health and performance benefits
Superior muscle boosting support and enhanced recovery
Sourced directly from American cows and produced by a reputable company
Key Features
28g of protein- more than enough to help you reach your target daily protein intake
Only 120 calories conducive to any diet and great for cutting or bulking
Classic and fun flavors so you never grow bored with the taste
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Check out where Transparent Labs 100% Grass-Fed Whey Protein Isolate fell on our list of the Best Protein Powders!
Quick Summary
At 120 calories per one 32-gram scoop, it is packed with 28 grams of protein and one carbohydrate ensuring you stay full while recovering and keeping those gains going. Sourcing directly from American cows, their whey only comes from 100% grass-fed diets for this product, keeping your body free from steroids and hormones. Your classic flavors like French Vanilla and Chocolate Peanut Butter are mixed with fun additions like Cinnamon Pastry, Cereal Splash, and Salted Caramel, making this product almost too good to be true.
Designed to supplement a healthy diet post-workout, this product is great for gym-goers seeking to bulk up, athletes seeking to pack on lean muscle, or anyone looking to shed a little weight. You will notice that this product will increase lean body mass, strength, and muscle size, while also aiding in recovery. With just four simple ingredients, Transparent Labs has produced a whey protein isolate that will help you and you are sure to love.
Try Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate Here
Why Protein Is Essential To A Bodybuilding Diet
In a nutshell, amino acids are used by your body to repair (and build) new muscle fibers and are essential in a high quality whey concentrate, whey isolate, or a vegan whey protein (1).
So, it doesn’t take Arnold Schwarzenegger to tell you how important protein is, for you to believe it. (Although, Schwarzenegger.com has stated: “If you’re not paying attention to protein, you’re doing it all wrong.”)
Ultimately, you need to consume a certain amount of protein in order to build the muscular, bodybuilder physique you’ve always wanted.
How Much Protein Do I Need To Consume?
There have been tons of different arguments around this question. And there are also different answers in clinical studies.
Scientific American believe that 0.45g of protein per lbs. bodyweight is enough. They also mentioned that studies found consuming over 1.2g protein per lbs. bodyweight provided no improvements in muscle-building.
For this reason, while you do need ‘enough’, you also don’t need to go overboard with your protein intake as 1.0-1.6 g protein per pound of bodyweight is commonly accepted as optimal (2).
Difference Between Whey Protein & Non-Dairy Sources
When it comes to choosing whey over non-dairy sources, whey protein is a fantastic source to meet your daily intake, as well as boost muscle growth and recovery. Non-dairy sources like brown rice protein, pea protein, and a host of others are good options for those sensitive to dairy or following a certain diet, like veganism for example, but for those looking to really boost their gains, a clean and effective whey protein is certainly a great option for you.
Reasons To Choose Whey Protein Over Other Sources
Taking whey protein powder, either as whey protein concentrate, isolate, or other types of protein, can have a number of powerful effects on the body. Whey protein powder is highly accessible, affordable and is a useful tool for promoting a high-protein diet.
Protein synthesis is a huge benefit to whey protein as this will repair those torn muscle fibers so they grow back bigger and stronger (3). With the help of a complete amino acids profile, muscle protein synthesis can occur no problem and with 28g of protein in this supplement from Transparent Labs, that is more than enough to help you reach your intended goals.
This will go hand in hand with recovery for the faster those muscles are repaired and replenished, the faster bounce back you have to take on other workouts without feeling sluggish or worn down (4). Stretching, foam rolling, and yoga are great ways to recover, but pumping yourself with vital protein cannot be beat.
Protein will also aid in weight loss as a great way to keep you full for longer so you don’t snack or take in unwanted calories (5). Either cutting or bulking, a good protein powder can curb hunger or continually pump you with healthy calories so you see that increase in strength and size you want most.
Conclusion: Best Protein Powder For Bodybuilding
At the end of the day, there are so many protein powders out there to choose from and the decision can be nothing short of daunting. Thankfully, some stand out amongst the rest and for bodybuilders looking to get the most bang for their buck, a top tier protein is now at your fingertips. High-quality whey matched by incredible benefits gives you nothing but the best chance at seeing that desired growth you want most.
Our #1 choice of Protein Powder is Transparent Labs 100% Grass-Fed Whey Protein Isolate.
Check this protein powder out and see what it can do for you. A reputable company backing it only lends to the fact that this is clean and beneficial for all your muscle building and recovery needs.
Try Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate Here
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Transparent Labs and Envato
References
VanDusseldorp, T.; Escobar, K.; Johnson, K.; Stratton, M.; et al. (2018). “Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise”. (source)
Wu, G. (2016). “Dietary protein intake and human health”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
King Kamali Lifts Car To Save Victim In Car Accident
King Kamali recently helped save a victim in a car accident.
Shahriar Kamali, better known as King Kamali, is a well-known bodybuilder who has remained vocal about the sport. Recently, he used his strength to help someone in danger following a car accident.
On Wednesday, King Kamali posted a video on his Instagram page explaining an incredible story. He was driving with his daughter and saw a car accident. The car was upside down and there was a need for help. Kamali hopped out of the car and went to help any victims.
In his caption on social media, Kamali explains that he had to rip the door of the car off to get to the passenger and proceeded to lift the car to get the victim’s arm out. Unfortunately, the passenger has to have her left hand amputated and suffered broken legs but she is still alive.
“Jesus Christ people… I’m still in shock. Thanking God right now for the strength he has blessed me with because it took everything I had to lift this car off of her arm. Left hand amputated and legs broken but I stayed with her the entire time. The only way to get to her was to rip the fucking door off and I did. #godbewiththem #thankthelordformystrength“
King Kamali remained with the victim until the ambulance arrived and she was able to get the proper care. This incredible feat of bravery and strength is what Kamali has been all about. He banged up his hand in the process but admitted it was worth it.
“2 jammed, 1 dislocated and 1 fucked up.. battle scars from yanking a car door off the hinge. It was worth it helping a fellow human being in need. #kingsworld??“
Kamali has retired from bodybuilding after a long career as an IFBB professional. Born in Iran, Kamali moved to New York and began his career. He gained interest in bodybuilding in college while studying Exercise Physiology at George Mason. This allowed him to learn about about sports nutrition paired with distinctive posing styles.
In 1999, Kamali won the NPC Nationals in the heavyweight division. He went onto finish fourth at the Arnold Classic in 2001. He appeared in three Arnold Classic competitions and two Mr. Olympia’s.
King Kamali last appeared on stage in 2006 at the Atlantic City Pro. Since his retirement, Kamali has remained vocal in the sport attempting to improve it moving forward. It is clear that Kamali has the best interest of bodybuilding but also for human beings as a whole.
Kamali references his incredible strength for being able to pull off the rescue. There was much more to it as he was courageous enough to jump right in. This proves once again that humans can channel super strength in times of need.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
8 Mobility Exercises You Need To Do Before A Workout
Improve Your Mobility With These Movements
The worst thing you could do when you enter the gym is to go straight into your workout – and it’s exactly what most people do. Warming up by doing a few mobility exercises can greatly reduce the chances of an injury.
Working on your mobility can prime your joints and muscles for your workouts and facilitate your mind-muscle connection and pumps. In short, you should make performing the mobility movements an indispensable part of your warm-up ritual.
Shoulder Rotator Cuff Dumbbell Extensions
Your shoulder cuffs are a stiff muscle group and don’t have a lot of mobility. Not warming them up before a workout can lead to discomfort or an injury. Stand with a dumbbell in each hand and lock your elbows to your side. Bend your arms at the elbows so your lower arms are parallel to the floor.
While keeping your elbows pinned, slowly turn the dumbbells outwards as far as you can by moving at your forearms. Reverse the motion and turn the dumbbells inwards. Perform this exercise until you feel your shoulder joints have warmed up.
Foam Rolling
While there are hundreds of mobility and flexibility exercises out there, in this article, we’ll be focusing on the exercises you can do on your own. Foam rolling is a great way of loosening up your tense muscles.
It’s a form of self-myofascial massage which can be done for the majority of muscle groups. Foam rolling before a workout can help with mobility and can help speed up the recovery process when done after a workout.
Hip Openers
Hip openers are a great exercise for people who have problem squatting. Stand upright with your hands placed on your sides. Raise your right leg so your upper leg is parallel to the floor while keeping your left foot planted on the floor.
Make a circle with your right knee by bringing it across your body, and then out to the side. Repeat for the recommended reps and switch to the left leg.
Shoulder Pass Throughs
Stand with your feet placed shoulder-width apart. Hold a broomstick overhead with a grip that is as wide as possible. Bring the broomstick behind your back as far as you can without bending at your elbows. Return to the starting position and bring the stick forward so it rests against your quads. Repeat for the recommended reps.
Low Lunge With Push Back
Start with placing both your hands on the floor and in a low-lunge position with your left foot in front. Bring the left foot back to meet the right, send hips high, and press your chest back while coming into a bent-knee downward dog position.
Shift forward, stepping the right foot forward to the outside of the right hand, coming into a low lunge on the other side. Then step the right foot back and return to the downward dog position.
Seated Toe Touch
Seated toe touch is one of the most common stretching exercises. Sit on the floor with an upright torso. Lean forward to touch your toes without lifting your hams off the floor by bending at your knees.
Thoracic Bridge
Start in a kneeling push-up position. While keeping your left arm on the floor, rotate your body to the right side while keeping your heels planted on the floor and thrust up with your back and glutes to form a bridge while extending your right arm overhead and to your left side. Return to the starting position and repeat with your left arm.
Bicep Stretches
Stand beside a wall and place your right hand on the wall so your arm is perpendicular to the wall while your body is parallel to it. Rotate to your left while keeping your right arm stationary. Repeat with your left arm.
Header image courtesy of Envato Elements
How much time do you spend doing mobility exercises every day? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Perfecting The Good Morning Exercise
Developing The Posterior Chain With The Good Morning Exercise
For developing the posterior chain, there are very few exercises that compare to the good morning. The fact that the exercise is universally used by top level athletes, strongmen, powerlifters, and olympic lifters, should indicate the effectiveness of this exercise.
The article will review the good morning exercise, the muscles involved, the associated benefits and explain what exactly makes it such a great developer for strength and size. It will also break down the technique required to safely and efficiently perform a good morning and provide information on how to best program it into training.
Muscles Activated
The posterior chain is very simply every muscle found at the rear of the body – from the calf at the bottom of the leg to the traps in the upper back. While all the muscles of the posterior chain contract in some capacity to drive or stabilize movement, there are a number of specific muscles that are responsible for performing a barbell good morning:
– Glutes
– Hamstrings
– Spinal Erectors
– Upper Back Muscles
– Scapular Stabilizers
Good Morning Technique
This section will break down the form for a conventional barbell good morning exercise. There are a number of useful good morning variations that can be performed, however, as stated, the technique explained here is for a conventional good morning.
The most important aspect of the good morning is ensuring that the hips move backwards effectively and that a neutral spine alignment is maintained throughout. This is an important aspect, not only to ensure that the correct musculature is activated, but also to protect the lower back from injury. Flexing or extending the spine under a great deal of load can cause significant injury – specifically disc herniation (also referred to as a slipped disc) (1).
Those who have performed the deadlift, squat or other athletic movements previously may grasp this technique relatively quickly. This is because the movement patterns are very similar to many other strength and athletic exercises.
1) Set a barbell on a rack, just beneath shoulder height. Place the bar on the upper back and grip the bar with both hands, keeping them close to the shoulders. Before unracking, drive the chest up and squeeze the core muscles to protect the back. Lift off and take a few steps back so not to make contact with any part of the rack.
2) Assume a hip-width stance, stand tall and keep soft at the knees. Before hinging the hips, once again ensure that the chest is lifted and the core is braced. From this position, focus on pushing the hips back so that the trunk of the body tips forward while keeping the knees out over the toes and feet flat on the floor. If possible, and without compromising a flat back, tip forward until the chest is approximately parallel with the floor.
3) On reaching this position, reverse the movement by driving the hips through until reaching an upright position. At the end of the movement, focus on squeezing the glutes together. Repeat these steps again for the prescribed number of repetitions.
Good Morning Benefits
It is clear the good morning is an effective posterior chain strength exercise, but what specific benefits are associated with developing these muscles?
Back Health
For many big compound exercises, such as squats, deadlifts and olympic lifts, a large emphasis is often placed on protecting the lower back from injury. This is typically done by squeezing core musculature thus increasing intra-abdominal pressure and stabilizing the spine (2). Failure to do this may lead to flexion of the lumbar spine which can cause injury.
Regularly performing good mornings will increase the isometric strength of the spinal erectors, muscles which are pivotal in spinal stabilization, thus further protecting the back from injury. Additionally, building strong glutes and hamstrings will not only reduce the risk of experiencing a soft tissue or back injury but may also facilitate a greater performance for a number of exercises.
Glute/Hamstring Development
There is good reason why the good morning appears in so many powerlifting and weightlifting training programs. Squats, deadlifts, cleans and snatches all place the lifter in a bent over position where the hamstrings and glutes are exposed to a great load and stress. If these muscles are weak and inefficient, the lift will also be. Research has indicated that regularly performing the good morning will develop hamstrings and glute strength to a large degree (3).
Facilitating Deadlifts & Squats
With every strength based exercise, resisting spinal flexion is crucial for distributing load effectively and reducing injury risk. In addition to this, regularly performing good mornings will improve strength and proprioceptive ability (the body’s understanding of movement). By improving both of these, there will be a consequent positive impact on performance of the squat, deadlift and a variety of other compound lifts.
More specifically, building upper back tension and spinal stability will be specifically useful for lifters during the squat who either struggle to anchor the bar tightly to the upper back or find themselves tipping forward in the squat. There are similarities between the deadlift and the good morning as the movements for both exercises are alike and recruit the same muscles. Therefore, the good morning is an excellent accessory exercise for the deadlift, both in terms of total weight lifted and overall technique.
Although the good morning can be highly beneficial for facilitating better technique for both the deadlift and squat, it should not be over relied on or seen as the only answer for rectifying technique issues. There are a number of factors that must be considered and assessed when looking to improve technique.
Programming Considerations
Good mornings can be used to improve a number of fitness components and are specifically useful for developing strength and causing hypertrophy (muscle growth).
For building muscle mass, the recommendation is to complete 3-4 sets of 8-12 reps. This volume is enough to apply metabolic stress, mechanical tension and cause muscle damage – the 3 mechanisms necessary for bringing about muscular hypertrophy (4).
For strength gains, look to keep the weight heavy and rep range relatively low. Typically no more than 5 reps to be completed per set. However, with heavy loads it is important to be aware that technique is more likely to break down and therefore heighten the risk of sustaining injury. As a result, heavy good mornings are not recommended for many – only those who are advanced lifters or athletes.
If new to the good morning exercise, ensure to start with a light barbell initially and practice regularly. As the movement becomes more automatic, it would then be acceptable to progress and gradually start adding weight to the bar.
Finally, for those who struggle with low back pain, exercise caution. Although the good morning can have a very positive impact on back pain, increasing the weight on the bar places a large deal of stress through the muscles around the hips and the back (5) and therefore, a slight deviation from good technique could exacerbate issues.
The recommendation therefore would be to perform other core strengthening exercises, such as bird dogs, dead bugs and glute bridges, for a period of time to enhance spinal stability before progressing to the good morning. This has been found to be an effective method for reducing injury to the spine and lower extremities (6).
Good Morning Variations
The barbell good morning can be performed from a seated position to maximize tension on the spinal erectors and hamstrings. This is a great variation, however, be sure to reduce the load on the barbell when performing the seated version. The technique involved is similar, however, a wider stance is often required in order to provide space for the trunk to drop in to.
Another brilliant variation of the good morning is the banded version of the exercise. Not only will it effectively fire up all the musculature of the posterior chain, it will also be of great benefit to those who are looking to grasp the movement patterns without the fear of placing a heavy barbell on the back.
For the banded good morning, find a long resistance band, place it under the feet and stand on it. With the other looped end of the band, hinge forward and hook it over the head so that it sits on the upper back. From that position, brace hard, keep the chest lifted and drive up until standing. Reverse the movement, returning to the hinged position and repeat for the desired number of reps.
Final Word
In summation, good mornings are a highly effective developer of posterior chain strength and size. While caution should be exercised for strength training beginners and those with low back issues, the wide range of benefits associated with this exercise means that it is a useful addition to the majority of strength training programs.
References:
1-VanGelder, Leonard H.; Hoogenboom, Barbara J.; Vaughn, Daniel W. (2013-8). “A PHASED REHABILITATION PROTOCOL FOR ATHLETES WITH LUMBAR INTERVERTEBRAL DISC HERNIATION”. International Journal of Sports Physical Therapy. 8 (4): 482–516. ISSN 2159-2896. PMC 3812831. PMID 24175134.
2-Hackett, Daniel A.; Chow, Chin-Moi (2013-8). “The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise”. Journal of Strength and Conditioning Research. 27 (8): 2338–2345. doi:10.1519/JSC.0b013e31827de07d. ISSN 1533-4287. PMID 23222073.
3-Schellenberg, Florian; Taylor, William R.; Lorenzetti, Silvio (July 17, 2017). “Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats”. BMC Sports Science, Medicine and Rehabilitation. 9. doi:10.1186/s13102-017-0077-x. ISSN 2052-1847. PMC 5513080. PMID 28725437.
4-Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
5-Vigotsky, Andrew David; Harper, Erin Nicole; Ryan, David Russell; Contreras, Bret (2015). “Effects of load on good morning kinematics and EMG activity”. PeerJ. 3: e708. doi:10.7717/peerj.708. ISSN 2167-8359. PMC 4304869. PMID 25653899.
6-Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.
How Margarita Ventura Prepares For The 2021 NPC East Coast Cup
Professional bodybuilder and Generation Iron managed athlete, Margarita Ventura, shares her training routine, nutrition plan, and mental state leading up to NPC East Coast Cup.
Margarita Ventura is set to compete at the NPC East Coast Cup Championships in what is shaping up to be an exciting event. Juggling her advertising career and bodybuilding has not been easy, but her incredible work ethic and mindset, along with a great training plan and nutrition routine, has allowed her to compete at a very high level. In the days leading up to this championship event, Margarita walks us through her training, nutrition, and mental state as she gears up for a bodybuilding battle in East Haven, Connecticut come Saturday.
About Margarita Ventura
Like many of us, Margarita Ventura found herself caught in the struggle of balancing her work and personal life. Seeing the negative toll this was taking on her, she sought to make a change and now takes these lessons that helped her to inspire and help others to do the same. She made her amateur debut in 2015, placing first in the Masters Bikini Division and in the top two of the Open Bikini Division. Now with her pro card in hand, she sought to prove herself at the highest level of the sport. At the WBFF Worlds Bahamas competition, she finished in the top five, all while working a full-time job, proving anything is possible.
NPC East Coast Cup Preparation
When it comes to Margarita’s competition prep, she knows how easy it can be to get overwhelmed. For Margarita, it is easy to get overwhelmed with competition prep when you are thinking too far out. For her, it is best to approach each day one at a time and follow and trust the process. A great pro tip from a true professional.
Training Plan
When it comes to Margarita’s training plan, it usually revolves around cardio and weightlifting, staggered throughout the days and week to maximize her workouts. Leading up to this event, cardio is done 7 days a week, with a 35-minute morning cardio session and 35 minutes performed in the evening. She will also perform three glute exercises 7 days a week for around 15-30 minutes. For weightlifting, a 4-day split will see 60-90 minute workouts.
To sum Margarita’s workout routine up, she trains twice a day, morning and evening with cardio performed everyday and lifting dependent on her schedule. With juggling her business and finding time for self-care, she will either workout at her apartment gym or on Chelsea Piers, all depending on how she feels and what kind of time she can commit.
Nutrition & Supplementation
Her diet has to be strict and meal prepping has been a huge help for this. Typically, food will be delivered on Sunday and Thursday so she only has to buy other food in smaller windows, if need be. As someone who isn’t the biggest fan of microwaved food, working from home has allowed her to heat food on the stove in efforts to control everything she eats to really stick to her diet.
Supplements are vital for a routine and can fill in any gaps and eliminate deficiencies. Margarita takes her supplements religiously as directed to make sure nothing is sacrificed at any point.
Mental State
Bodybuilding always saved Margarita from the adversity, stress, and workaholic mind frame and has been a guide for how to decompress when dealing with an overachieving personality. Choosing to leave her WBFF Pro status to start fresh in NPC was a difficult decision, but one that has allowed her to learn from the best.
Having such an accomplished career thus far, she realized there is no good time to compete and that when life throws you obstacles or challenges, you need to roll with the punches and take them head on. For Margarita, when she would be preoccupied with other factors, it would add unnecessary stress and not allow her to feel fully comfortable or open to succeed.
Having left a job full of toxicity and an unhealthy work environment, she now works for a much healthier company which has alleviated much of her stress and has improved her bodybuilding ten-fold. What you do for work makes up so much of your day and impacts your health and fitness greatly, making this important to prioritize. Now in a spot she wants to be in, she has tailored her professional career in advertising to align nicely with her fitness and bodybuilding lifestyle.
How Margarita Stays Motivated
With her busy schedule and constant stress on both her mind and body, Margarita must find ways to stay motivated throughout her journey. For her, she lives almost a modern-day Mad Men-ad agency lifestyle while juggling bodybuilding all at once. She hopes to be an example of how you can prioritize and protect your health, fitness, and self-care without letting your career, business, and social events take full control. She hopes to break stereotypes, systemic racism, ageism, and sexism across both sides of the industry between fitness and business. And she hopes to be a role model for others, showing that you can in fact be an educated, career-oriented athlete. At the end of the day, you have one body and putting your longevity and health at risk just isn’t something you should stand for.
About NPC East Coast Cup
The NPC East Coast Cup Championships are set to take place this weekend, starting on October 16. A national qualifier event, athletes will compete in the following divisions: Bodybuilding, Classic Physique, Figure, Fitness, Bikini, Men’s Physique, Women’s Physique, and Wellness.
Where: East Haven High School, 35 Wheelbarrow Lane, East Haven, CT 06513
When: Saturday, October 16, 2021
Time: Pre-judging starts at 11:00 am and Finals start at 5:00 pm
Tickets: Pre-judging costs $30 each and Finals General Admission costs $40 each
Click here to purchase tickets!
You can check out all the information you need at the NPC Northeast website here!
Wrap Up
Margarita Ventura is set to compete at NPC East Coast Cup Championships with her eyes on that top prize. Her training, nutrition, and mental state are all pivotal in getting her to where she is and this is shaping up to be an exciting event for her. Making the jump from the WBFF to NPC wasn’t easy, but her work ethic and love of the sport has carried her a long way, and there’s slowing down now.
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 Margarita Ventura
Proven Risks of Mixing Steroids and Alcohol
Risks of Mixing Steroids and Alcohol
Steroids and alcohol are legal for persons aged 21 years and above in most parts of the world. While alcohol is purely for recreational purposes, the same cannot be said about steroids. Nevertheless, the two substances affect the body in many ways. But, have you ever asked yourself whether combining the two is good for you? Well, we have done a little research and found some Risks of Mixing Steroids and Alcohol and surprising details.
Bodybuilders and other athletes love having fun, that is without a doubt. However, the kind of substances they consume to enhance their performance may not go well with alcohol. Alcohol is a combination of several chemicals that cumulatively slow down brain activity. Anabolic steroids on the other hand work by boosting testosterone levels, the result of which is increased muscle mass and loss of fat. It is important to note that anabolic steroids are different from corticosteroids in that the latter are used purely for anti-inflammatory purposes. This article will discuss steroids and the proven risks of mixing them with alcohol.
Related Article:: How are Steroids Abused?
Stomach Upsets, Ulcers, and Bleeding
Prednisone, when taken alone may cause serious side effects such as stomach bleeding. Similarly, excessive alcohol consumption causes stomach bleeding due to wearing out of stomach walls and injury to the liver. But what happens when you mix the two substances? Your guess is as good as mine – the effects will be twofold. However, you can reduce the combined effects of alcohol and steroids on your stomach by eating before taking the substances. This is because a full stomach will reduce the probability of either of the substances interacting with your stomach lining. Alternatively, take alcohol and steroids separately to avoid their combined effect on the stomach.
Must Read:: Effects of Alcohol On Muscle Building
Reduced Immunity
While most steroids are not associated with a reduced immune system, the same cannot be said about alcohol. Excessive drinking compromises the drinker’s immune system, thus making them prone to opportunistic diseases. Pneumonia and tuberculosis are some of the diseases the body is exposed to in the case of excessive drinking. Additionally, people who have a condition known as autoimmune may take steroids that suppress immunity. While this may be justified medically, mixing the steroids with substances such as alcohol may lower immunity to dangerous levels. Most importantly, alcohol, being the strong depressant, we know may interfere with how you take your steroids. That includes forgetting to take the drugs at the right time or not following the necessary aftercare procedures. Any steroid user should put a stop to alcohol intake until they achieve the steroids achieve desired results.
Depression
Depression is a serious health issue that can be brought about by a mixture of alcohol and steroids. A regular steroid user can confirm that indeed these drugs can have a toll on you. To escape the nasty side effects and mood changes, many steroid users have turned to alcohol. Well, this is not a good idea. Alcohol is known to cause extreme depression itself. So, what makes one think that it can help them overcome another type of depression? It could be peer pressure or something else. But the thing is mixing alcohol and steroids will only make the situation worse. Do yourself a favor and never try to cure any type of depression by taking alcohol. Instead, find other treatment options for the depression such as counseling and psychiatric therapy.
Weakening of Bones
Osteoporosis, a condition characterized by weakening of bones, maybe as a result of mixing alcohol and steroids. However, the condition usually occurs when one abuses alcohol. Steroids such as Prednisone may also cause it on their own but it happens in one out a thousand users. Moreover, osteoporosis is not serious enough to warrant medical intervention but it can limit the weights you can lift. It will also make it difficult to perform high-intensity exercises. To be on the safe side, avoid mixing alcohol and steroid such as prednisone to avoid this condition.
Breathing Difficulties
Tired black sportsman breathes with difficulty, rests with arms on knees, being fatigue after racing competition, wears leggings and comfortable shoes, copy space against mountain landscape.
Melatonin and several other steroids, when mixed with alcohol, cause the blood sugar level to rise or drop. This means the rate of absorption of the steroids is increased or lowered respectively. In either case, breathing becomes irregular and difficult. However, it is more dangerous if alcohol increases the effect of a drug like melatonin. One will not only have breathing difficulties but may also develop weak joints, drowsiness, lack of balance, among others.
Risk of Developing Diabetes
Steroids are not known to induce diabetes but long-term use can cause the condition. Alcohol, on the other hand, more so excess of it, causes high blood pressure and diabetes. A combination of alcohol and steroids and alcohol, however little the latter is, may cause one to develop diabetes. The two substances and their combination destabilize a person’s sugar levels. Whether you’re genetically susceptible to a particular type of diabetes or not, taking alcohol while using steroids triggers a rise in blood sugar. To be safe, don’t take any form of alcohol during your steroid cycle or when under any form of steroid treatment. Unlike other risks, this particular one does not have a safe way of getting around it. You have to choose between steroids or alcohol; a decision that may require the services of a therapist.
Related Article:: Down the Hatch: Alcohol’s Effect on Muscle Growth
Steroid and Alcohol Abuse
Studies have shown that risks associated with mixing steroids and alcohol stem from the abuse of the two substances. Steroid abuse is not very common among athletes but individuals who have used them for a long may develop some complications. Additionally, steroid use requires discipline and commitment. Also, one must practice self-care to deal with some adverse side effects associated with the steroids. Failure to adhere to any of these may result in some of the following conditions.
Premature baldness.
Growth of breasts in men.
Reduced sperm count.
Irregular menstrual periods in women.
Alcohol abusers are more likely to develop the aforementioned side effects compared to occasional drinkers. However, the former category of drinkers is addicted to the substance and hence cannot control how they take it. The fast step towards the safe use of steroids and alcohol is knowing whether you’re abusing alcohol or not. Occasional drinkers don’t have much to worry about they can always stop taking alcohol whenever they want until their steroid cycle is complete. Here are signs you may be abusing alcohol and at greater risk of developing the conditions discussed.
Signs You’re Abusing Alcohol
Abusing alcohol may cause adverse side effects such as high blood pressure and even death. Steroids use and alcohol go well for as long as you’re drinking it responsibly. Please note that this option is for those who can’t do without it completely. Otherwise, it is highly recommended that you don’t take alcohol alongside steroids because of the risks we shall share with you. Here are signs that your alcohol consumption is not healthy. Please note that only a qualified medical practitioner can determine whether a person’s alcohol consumption is healthy or not.
Paranoia
Unfounded fear is the first sign that you’re not drinking responsibly. Paranoia has something to do with impaired judgment, where the person is unable to distinguish between real threats and non-existent ones.
Feelings of Invincibility
It is a very serious effect of alcohol abuse and addiction where one thinks they can tackle any threat head-on. Feelings of invincibility are even stronger if one is a bodybuilder.
Poor Appetite
If you notice a gradual loss of appetite despite training and using steroids, then it means your alcohol consumption is on a dangerous level. No or reduced appetite means your system is overwhelmed by the huge amount of alcohol you’re taking.
Must Read:: Best Diet Plan for Bodybuilders 2019
Stupor
This is a state where one does not comprehend anything happening around them after taking a little too much. Drinking to this point without being forced is a clear sign that one has developed alcoholism. It is the most dangerous stage for one to be taking steroids because they may not only skip their dose but may also fail to take care of themselves.
When to Seek Help
Health problems associated with mixing steroids and alcohol may be fatal if ignored. If you know you have a drinking problem and feel like using steroids at the same time, it is advisable to consult your doctor first. Most importantly, let your trainer know about this so they can arrange how to go about it. Although some side effects may appear to be mild, it is best to monitor them closely so as not to develop into something serious. Finally, ensure to take every substance, whether it is a steroid drug or alcohol, in moderation to avoid these risks.
Overall
We might spend the whole day arguing against mixing steroids and alcohol but can’t run away from the truth; it will always be there. The best we can do is find solutions that include being cautious about it. With over a hundred types of alcoholic drinks in the world today, you will always find one that will go easy on you. But if you could avoid mixing these two substances, it will be for the better.
Olivier Richters ‘The Dutch Giant’ Named The World’s Tallest Bodybuilder
Olivier Richters, nicknamed the Dutch Giant, has been recognized as the world’s tallest bodybuilder.
The sport of bodybuilding has been turning into one where it might be favoring taller competitors. There is no exact science backing this up but just a thought. Well, Olivier Richters takes this to another level and has done it in a larger-than-life way.
Richters, better known as the Dutch Giant, stands at 7-feet-1.9 inches tall. This was confirmed in Eemnes, Netherlands. Richters is an actor, fitness model, and bodybuilder. He has become known for his incredible height and impressive physique. This now includes the Guinness Book of World Records, who has recognized Richters as the world’s tallest bodybuilder.
The Dutch Giant took to Instagram back in September to celebrate his achievement. He is seen with his certificate and a representative from the book of world records.
“Guinness World Records: Tallest Bodybuilder in the World, non-competitive ??. Super proud to announce that I have taken the record in the book of 2022 with a verified height of 218.3cm / 7ft 1.9in. In the photo: Craig Glenday, Guinness editor in chief.”
Olivier Richters was contacted by Guinness as they began their search for the tallest bodybuilder in the world. Richters was one of the obvious places to begin. At first, he was hesitant about the opportunity and he explained why in his Instagram post.
“With the result of 218.3cm / 7ft 1.9in Guinness asked if I want to take the record. I said no, because the definition of a bodybuilder is not clear. You got competitive bodybuilders (on stage competing) but also people who perform the sport for a different reason, like me as a profession / non-competitive for the film industry, my online sports supermarket @musclemeatnl and supplement line @dutchgiantnutrition.”
Richters continued to explain that the book of world records was willing to create a second category. The Dutch Giant now holds the record as the tallest competitive bodybuilder and tallest noncompetitive/professional bodybuilder.
Olivier Richters gained attention back in 2017 when he was on the red carpet of the Cannes Film Festival. From that moment on, Richters career on the big screen has been growing rapidly. In 2020, he joined influencers in official online promoting of Assassin’s Creed Valhalla, the latest in the Assassin’s Creed set.
Recently, Richters can be seen on the big screen in the United States. This includes in Black Widow as Ursa. He was also in The King’s Man and has some other projects in the works as well.
Olivier Richter has the personality, size, and build to turn into a popular figure in many avenues. He is a talented figure with the potential to be seen quite often moving forward. It will be interesting to see where he comes up next. What we do know is that Richters will be featured in the 2022 Guinness Book of World Records.
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Berry De Mey Clarifies His Critical Comments: “Bodybuilding In Total Is Becoming Insane”
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Berry De Mey debates Vlad Yudin in deep analysis of his previous critical comments of modern bodybuilding physiques.
Berry De Mey found himself in some hot water when he made a post on Instagram criticizing modern bodybuilding physiques. His comments came immediately after the Arnold Classic and Nick Walker’s massive win. In the aftermath, a controversial barrage of comments flooded De Mey’s post. Some defending and many criticizing his take on modern bodybuilding. In our latest GI Exclusive interview, Berry De Mey deeply explains and clarifies his comments criticizing bodybuilding physiques of today.
There’s nothing new about the old guard of bodybuilders criticizing the modern physiques of bodybuilding athletes currently competing. We’ve seen the likes of Dorian Yates, Ronnie Coleman, and more throw shade at the current state of bodybuilding. Now we can add former bodybuilder and now coach Berry De Mey into this category.
Berry De Mey took to Instagram swiftly after Nick Walker’s big Arnold Classic win. Though not directly pointed at Walker – De Mey had some critical words about the current state of the sport.
We had the opportunity to connect with Berry De Mey and discuss at length his comments about modern bodybuilding. More than can be explained in a simple Instagram post or in comments – the discussion and debate between Vlad Yudin and Berry De Mey goes into the deep details of De Mey’s criticism. De Mey has a particular criteria for what he thinks bodybuilding should look like – he doesn’t think the judges today are on that same page.
Berry De Mey admits that he is likely biased beyond his control. He believes if he was born into this era – he would see no problem with today’s physiques and push himself to the massive size we are seeing on the stage today. It’s the exact thing he did during his prime competing. The only difference is that the limit was far lower than it is today. That’s what worries him.
He understands that no single person or entity is to blame. But he thinks each passing generation of bodybuilders is pushing the limit of the human body further. With each new limit being crossed – the new normal becomes more dangerous and also less pleasing (to Berry De Mey’s eyes). His main criticism is that each passing decade focuses more on size and conditioning over lines and aesthetic. De Mey thinks aesthetic should be valued equally to size.
But Barry De Mey is at a loss on how to properly fix it – or even on how to fully express himself. He feels trapped in the same bias that all individuals in bodybuilding are. It’s impossible to escape the bias of your generation. When he tries to take a step back to the bigger macro picture – he becomes worried. If we are all unavoidably a victim of our own upbringing and bias – how can we fix the dangerous size that bodybuilders are pushing towards?
Ultimately, he traces the problems he sees with modern bodybuilding all the way back to the Golden Era. He finds the totality of bodybuilding to be too extreme.
“The reason that I’m saying this all is not about that I don’t like the aesthetic that much anymore. You know, it’s not about that result,” Berry De Mey states in our interview. He continues:
“I’m at the point willing to say not today, back in the day, same for me, that bodybuilding in total is becoming insane. Because what guys have to do today, what I would have done if I was an 18 year old kid today, so it’s not a finger to point, but bodybuilding in total has become insane.”
It’s interesting that Berry De Mey includes himself in this category. He admits that he would fall victim to the same trap if he was young and competing today. He goes on to say that he can’t blame one specific group, person, or entity. He doesn’t know who to blame. But he’s concerned – and he’s seeing more young bodybuilders dying or going to the hospital. He doesn’t know what it will take – but he hopes that something changes the sport of bodybuilding.
Do you agree with Berry De Mey? Watch his full comments in our latest GI Exclusive interview segment above and decide for yourself!
My Breast Cancer 2021 Supplement List
I try every year to put out a list of some of my favorite supplements that may help support breast cancer.
It is that time of year again when everyone who does not have a clue starts wearing pink again for breast cancer awareness. If they only knew the truth about the color pink and breast cancer and how it truly came about, nobody would be wearing pink. If you have not been privy to this yet, I suggest you check out this article I wrote a few years back.
I started to research supplements to help fight cancer after my mom died from cancer about ten years ago. She got breast cancer from the hormones the doctor prescribed to her, then the doctors treated her breast cancer with chemo and other cancer-causing drugs, which killed the breast cancer cells, but caused leukemia. She died from leukemia.
It’s the year 2021, and nothing has changed, sadly. Doctors and the medical field are still trying to treat things like cancer, and now Covid with…..MORE drugs. Instead, the whole world needs to address cancer and Covid 19 by promoting a healthy lifestyle.
But anyway, enough ranting, and let us get into some supplements that I feel will help one live a healthy, cancer-free life.
AHCC
This is a patented supplement from mushrooms. Well over 100 studies showing how it supports the fight against cancer. Supplement with this product daily is a great idea. Check out the research here.
Vitamin D
I have to put Vitamin D on this list because of the research pouring in due to Covid. This one is almost a no-brainer.
https://pubmed.ncbi.nlm.nih.gov/16380576/
Get our MagBlue product.
Quercetin
This one is new to the list, but I mentioned this in my article about Covid. Here is the research. However, make sure you get the right brand, which is very, very important. Get the Quercetin from Thorne Research.
https://www.nature.com/articles/s41598-021-86599-z
Blueberries
My favorite fruit. Check out this study. My friends, you just can’t go wrong with consuming organic blueberries every day. If you don’t like them, then get my Blue Generator.
https://cancerres.aacrjournals.org/content/80/22/5134
Blue Generator 2 lbs | 30 Servings
Finally, my best recommendation is to exercise and eat healthily.
I always tell people this.
Avoid
soyartificial ingredients and especially artificial colorsnitratessugarprocessed carbsartificial preservativessynthetic chemicals like soaps, toothpaste, deodorant, perfumes, and colognes.
You don’t have to be a crazy nut, but what I am saying is to make somewhat of a conscious effort to avoid these when possible.
I’d also like to mention that my friend and long-time customer, whom I’m talking about for over 20 years, passed away from cancer last month. Ryan Feasal was an avid lifter and was a huge Ohio State football and Raider fan. More importantly, he would call me up all the time to talk about protein and lifting. We had some great laughs. He was a real ball buster. He swore by my Hydrolyzed 520. RIP Ryan and I still hope Ohio State loses, and I would have been busting your balls about the Raiders right now.
Finally, my dog Angus passed away from Cancer as well last month. RIP to my little buddy. Putting him to sleep was probably one of the hardest things I ever had to do. I love dogs and Angus was the best. I surely could do some research on supplements for dogs to help them prevent cancer. Seems every dog gets cancer.
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.
Bodybuilding Legends Agree, Hadi Choopan Had Best Conditioning at Olympia
Bodybuilding legends all praise Hadi Choopan’s conditioning.
Bodybuilding legends Lee Haney, Robby Robinson, and Milos Sarcev all agree that Hadi Choopan impressed them most at the 2021 Olympia. The legendary bodybuilders praised Choopan’s conditioning and Robinson even suggested that he was unimpressed by massive muscle alone.
Nostalgia can be a potent thing. It can dredge up terrible memories that many wish were forgotten. On the flip side it can recount a more sophisticated and fond time, a yesteryear that many wish could still exist. Bodybuilding legends of the Golden Era certainly identify with the latter statement. Many old school bodybuilders view the past as a time filled with aesthetic athletes who strived to embody the beauty of the human physique. These days however the focus has shifted to massive muscle and Golden Era bodybuilders seem less than impressed.
The 2021 Olympia has been a hotbed for discussion between the modern era of bodybuilders and the old school competitors of yesterday. While Mamdouh “Big Ramy” Elssbiay repeated as Mr. Olympia this year, Golden Era bodybuilders have been heaping much praise on another competitor.
The Legends Speak
Eight-time Mr. Olympia Lee Haney, Robby Robinson, and Milos Sarcev all agree; Hadi Choopan was one of the most impressive competitors on stage at the 2021 Olympia.
A recent post by the page Bis and Tris highlighted a conversation between the legendary bodybuilders. Each of them believed that Hadi Choopan had the best conditioning at the show. It wouldn’t be a stretch to say that each of them believed Choopan should have taken top honors at the event. The conversation highlights below say it all.
Lee Haney: “without a doubt Hadi was the best conditioned athlete in the Mr. Olympia line-up?“
Milos Sarcev: “by far?“
Robbie Robinson: “that’s for sure. There are no more Lee Haney and ROBBIE ROBINSON.”
“1. Hadi. 2. Brandon. 3. Ramy.”
Robbie Robinson: “agree.”
Robbie Robinson: “size with beautiful muscle development AWESOME honestly. Ramy is just big. 300 lbs, his arms, his back, shoulders, be mountains of muscle. Unimpressed. I would expect something otherworldly. Craters of raw twitching muscle all over his body. They giving him the title on size alone.”
Are The Legends Right?
From the sounds of things, Robby Robinson isn’t very impressed by massive muscle. That should come as no surprise as his recent statements have confirmed that.
While he didn’t win the Olympia, Hadi Choopan did win the People’s Champion award. That in itself shows that perhaps Choopan’s conditioning is what the masses prefer. Still, you can take nothing away from Big Ramy or Brandon Curry for that matter.
Do you think Hadi Choopan should have placed higher?
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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.