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This Is How To Turn Your Soft Watery Muscle Into Dry Rock Hard Mass
Built for show, or built to go?
We all know that guy. The guy who eats McDonalds three times a day, knocks a couple back before bedtime, and who’s idea of a workout is 20 bicep curls and some jumping jacks a couple of hours before his shift, and yet still has rock hard muscle. For me this was my college roommate Freddy, 5’10 and all muscle while I had to lift and run 3 times a week just to get the faint outline of a 6 pack.
Sure, I had medium density and fairly good strength, but he had raw power and you could see it in his physique. Now while genetics play a huge factor in these things, there were a number of things I was doing wrong. Check out the article below to take back your dense muscle building power.
T- levels
Unfortunately life isn’t fair, and all T-levels aren’t created equal. But while nature isn’t fair, nurture can be. Natural ways to increase your testosterone include, a good nights sleep, heavy weight training, cold baths, walking ( 2 miles or more per day), and eating multiple foods (Salmon, avocado’s, brazil nuts, etc.) If this still isn’t enough, you can always try taking a testosterone booster.
Workout
When working out for muscle density you should concentrate on fatiguing the muscle. To make up for what mother nature hasn’t granted us you want to get as much blood flow to the muscle as possible. Break down the muscle with 6-10 reps of medium to heavyweight, and the blood flow will provide the muscle with the nutrients it needs to build back stronger and harder. This rep range is perfect because it not only builds up the aerobic capacity of the muscle but also the Myofibrullar part of the muscle, which is responsible for size.
Compound and Supersets
Compound sets are the performing of two exercises (one right after the other) that target the same muscle group. Supersets also go in succession of one another but target opposing muscle groups. For instance, incline dumbbell curls, and cable curls would be considered a compound set while hammer curls and reverse curls would be considered a superset. Do 4-6 reps of each exercise in the super/compound set to make one complete set. Do 3 sets at medium to heavyweight and your muscles should pretty much be decimated, and in this case, destruction is good!
Last minute Do’s and Don’t
-Do get adequate rest and hydration, as how you recover will determine your results.
-Don’t over train, again over training without adequate rest is just shooting yourself in the foot and will actually diminish your results.
-Do something you enjoy in your off time. Unhealthy stressors can not only kill your T-levels but the high cortisol levels can also turn your gains into mush. Very counterproductive.
So the secret’s out, Even though you don’t have the genetics of “Thing”, with a strong work ethic and pre-meditated workout plan you can have decent muscle density and massive gains that bring honor to your physique.
Do you have issues with your muscle density? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Mr. America Competitor Series: Jenna Bidoglio
Get to know Jenna Bidoglio as she prepares for the upcoming Mr. America competition.
Jenna Bidoglio grew up about an hour outside of New York City on 10 acres of woodlands. As an only child, she spent a lot of time outdoors going on adventures and exploring the woods. When it came to athletics, Jenna played on the all-boys travel soccer team because no girls team existed. Despite young boys feeling as though girls could not compete at their level, Jenna proved them wrong. Becoming a starting defender and one the boys would soon rely on to win.
She was always an athlete, constantly making everything a competition and playing multiple sports while excelling at them all. Her mom was a physical education teacher and her dad was a basketball coach so athletics was always around and competition was taught from an early age.
Jenna would graduated from Vernon Township High School in 2005 as a three sport athlete in soccer, basketball, and lacrosse. She would then study Athletic Training at Montclair State University.
Bodybuilding, like many of these elite competitors, was something that Jenna fell into. As someone who had been running and lifting regularly, although this was matched with a lifestyle of having fun with friends, eating late night junk food, and not paying too much attention to the proper bodybuilding habits, she still had a relatively fit physique and caught the attention of her soon to be bodybuilding coach. After some convincing, Jenna agreed to try a competition and she gave his training and nutrition plan a try. Within two week, she saw immediate results.
While the prep was hard, she finished 3rd in the Bikini division and 2nd in Figure. Despite being nervous, her love of competition and the fast-paced movement of the show, allowed her to show off that hard work and not have time to think of how uncomfortable she may have been. From this contest on, she was hooked and loved every aspect of the process and the competition.
Training & Nutrition Routines
Training
Jenna’s training routine involves 5-6 days a week both in and out of season. She focuses on hitting every muscle group at least twice a week but will change her split as she sees fit. Cardio depends on where she is at with prep but it is a mix of longer, more steady incline walking, or higher intensity work like sprints. With her favorite exercise being the deadlift, she loves ripping that bar off the ground to feel strong and accomplished.Recovery is essential for Jenna and she will do 1-on-1 sessions with her yoga instructor to work on flexibility and core stability, as well as work with a sports chiropractor to prevent or address any nagging injuries.
Nutrition
Jenna’s main approach to nutrition is to keep it simple and consistent. She knows what foods work for her and enjoys them so for Jenna, keeping things simple allows her to focus on other things. Protein usually consists of eggs, turkey, chicken, lean fish, and the occasional red meat or liver. Her carb sources tend to be oats, rice, and potatoes with plenty of vegetables thrown into her diet as well, in particular red peppers, cucumbers, spinach, and asparagus. To round out with fats, Jenna will often add olive oil, coconut oil, and almonds to the mix. Of course, for that all important supplementation, she relies on ashwagandha, vitamin C, and magnesium.
While Jenna remains consistent with her diet, she does leave room to enjoy a good pizza for that cheat meal. She has her regular spot for that Friday night cheat meal and loves the variety in slices. Toss in a mocha KitKat bar as well!
Competition & Preparation
Knowing Mr. America has such an important history, Jenna feels honored to have the opportunity to compete. With serious competitors coming out, everyone wants this title and the best of the best will certainly duke it out on stage. Now that CBS Sports Network will air this contest, the opportunities for athletes are unmatched. As Jenna seeks to defend her title this year, other competitors are now coming for her, but she is ready to fight for it.
Coming into this event, she will slowly carb up and drop her water slightly to let her muscles start to fill up. Wednesday of that week will be her last workout day and after that, she will stay off her feet as much as possible, aside from the occasional practice pose. The work has been done and nothing is going to improve in those last few days except for a quieter and more calm mind.
What first sparked Jenna’s interest in bodybuilding was having an end goal, something to keep her on track. But what this has morphed into is a lifelong pursuit for personal improvement. As a result of bodybuilding, she has become stronger, both physically and mentally, in a sport she loves so much.
She loves having the opportunity to be an ambassador for the sport and to be a positive female role model. Being a top drug-free athlete gives her a platform to speak honestly about what performance enhancing drugs can do and how it is possible to have a winning physique while being all natural.
After Jenna competes to defend her Mr. America title, she will next compete at the PNBA Natural Olympia in Las Vegas come November. When Jenna is not training or competing, she loves to travel and explore new places. As an avid basketball fan, she loves to watch men’s basketball, especially if its Gonzaga. She also will watch the Food Network and the Cooking Channel with her sidekick, Bruno, her three-year old boxer who accompanies her with almost everything.
Important Mr. America Information
Mr. America will be held October 8-10 in Atlantic City, New Jersey with the final ceremony being held on October 9. With everything going on, the health and safety of everyone involved is of the top priority and event organizers have worked diligently and incredibly hard to make sure this event runs as smoothly as possible. Generation Iron will be covering this event and it will also be broadcast on CBS Sports Network at a later date. Generation Iron will provide updates on the CBS Sports Broadcast as these updates become available.
Check out Mr. America’s website here for more information on this historic and amazing event!
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Jenna Bidoglio
Six Science-Based Methods Bodybuilders Use To Lose Belly Fat
Losing Belly Fat Is Not Only Good For Improving General Health, It Is Also Crucial For Those Stepping Onto The Stage
It is very well known that maintaining a high body fat percentage can be damaging to our health.Several scientific studies have established a link between abdominal obesity and a range of diseases (1). As a result, a common goal set by many is to reduce belly fat.For the bodybuilder, as competition nears, it becomes necessary to reduce belly fat and body fat percentage more generally to improve aesthetics.This article will highlight six different methods that can be applied to help you lose that often stubborn belly fat and improve your definition.
The Six Methods
This section will outline the six methods commonly used by bodybuilders to reduce belly fat. It will also highlight a number of scientific studies that back-up these methods as effective.
1) Track Your Calories And Macros
If you are not already food tracking, it’s recommended that you start. Doing so will ensure that you are consuming the right amount of good food to maximize changes.The driving force behind fat reduction is calorie restriction (2). Creating a calorie deficit forces the body to find energy from another source out with food. As a result, the body will begin to break down stored body fat for energy purposes.By failing to track your eating, you may over-consume calories which will prevent fat loss from occurring.While macronutrients are of secondary importance for causing weight loss, they most certainly have an impact on body composition.A detailed study on nutrition in the lead up to a bodybuilding contest recommends the following split (3):
Protein: 2.3 – 3.1 grams per kg of body weight
Fat: 15 – 30% of calorie intake
Carbs: Remainder of calorie intake
Ultimately, without tracking you are shooting in the dark. It is not uncommon for individuals to either over or underestimate their calorie intake and food quality. Therefore, if you want to make the best fat loss progress possible, start tracking.Tracking doesn’t have to be difficult either. There are a number of fitness apps and online tools that allow you to calculate your calorie target and track your daily nutrition quickly and easily.
2) Increase Protein Intake
On the topic of macronutrients, protein is the macro that you should pay particular attention to. Consuming protein during fat loss is important for two main reasons.Firstly, protein is the macro responsible for maintaining muscle size. When restricting calories, the body will break down muscle tissue as well as fat tissue.Studies have shown that high-protein diets help to preserve muscle to a greater degree (4). This is hugely significant for the bodybuilder as it will allow them to maintain lean muscle mass while reducing fat and improve overall aesthetics.Hunger is often an issue that many bodybuilders experience during a fat loss phase. Protein regulates hunger hormones and helps to curb cravings and combat hunger.In addition to this, consuming protein has also been found to boost the body’s metabolism thus facilitating fat burning (5).One final study investigated the relationship between protein intake and abdominal fat. Results indicated that those who had a quality protein intake were more likely to have a lower amount of abdominal fat (6).
3) Focus On Fibre
In the same way that protein can help manage hunger and control appetite, fiber has been found to have a similar effect.Fiber is the indigestible plant matter which comes in two forms – soluble and insoluble.It is thought that both types of fiber have a beneficial impact on the health of the body – specifically digestive health.Fiber slows down the digestive process and nutrient absorption. A consequence of this is a prolonged feeling of fullness and diminished appetite.Research on fiber suggests that consuming an additional fiber can decrease calorie consumption and facilitate weight loss. One four-month study found that an additional fourteen grams per day led to a 10% decrease in calorie consumption and more than four pounds of weight loss (7).While both types of fiber appear beneficial, soluble fiber may be specifically effective for belly fat reduction.A second study concluded that consuming ten grams of soluble fiber contributed to a 3.7% reduction in abdominal fat (8).
4) Restrict Carb Consumption
Consuming fewer carbohydrates is another effective fat loss method that is commonly adopted by bodybuilders.The reason fat loss tends to occur during a low-carb diet is, once again, to do with calories. The majority of the calories consumed tend to come from carbohydrates. Therefore, by substantially reducing carb intake, you also decrease your calorie intake thus causing fat loss.Additionally, low-carb diets may also be effective for reducing appetite which can lead to a greater reduction in calorie intake (9).There are many scientific studies that advocate the use of low-carb diets for reducing body fat.One study on the matter concluded that a low-carb diet effectively improved body composition and significantly reduced abdominal fat (10).Research has indicated that low-carb diets are beneficial for more than just causing fat loss. They have also been found to reduce disease risk and improve the health of diabetics (11).
5) Cut Down On Sugar
Sugar is composed of two different molecules known as glucose and fructose both of which play an important role in providing the body with energy.Consuming a large amount of sugar on a regular basis has been associated with weight gain and the development of metabolic diseases (12).A study looking at the impact of sugar determined that a high consumption led to an increase in abdominal fat (13).When you eat a great quantity of sugar, it is thought that the liver is overloaded with fructose and quickly turns it into fat (14).On top of this, sugary foods and drinks can be extremely calorific. Therefore, eating a high quantity of these foods can take you out of a calorie deficit and prevent fat loss from occurring.Reducing the amount of sugar that you consume will have a substantial impact on your calorie intake and rate of fat loss.
Be conscious when selecting foods and avoid products that contain refined sugars. There are some foods marketed as “healthy” that contain a high amount of refined sugar.
6) Increase Exercise Frequency
This section thus far has focused primarily on nutrition; but what about exercise?The impact that maintaining good nutrition and exercising frequently has on the body is well documented. In addition to reducing disease risk, regular exercise can also be used to improve body composition and reduce abdominal fat.
Exercising more frequently will cause a greater amount of calories to be burned. Increasing calorie burn will have a direct impact on the rate of fat loss. As a bodybuilder, strength training must be performed often during the fat loss process to ensure that the amount of muscle loss is minimized.The purpose of performing strength training exercises is not to target fat in specific parts of the body. This is something often referred to as “spot reduction” or “spot fixing”.One study put spot reduction to the test and took participants through six-weeks of abdominal training. By the end of the study, abdominal fat had not significantly altered (15). As well as performing strength training, it is also not uncommon for bodybuilders to increase the amount of cardiovascular exercise they perform in a fat loss phase. Exercises such as walking, running, cycling, and rowing are all associated with large calorie burns and can cause a substantial reduction in abdominal fat (16).
Final Word
While there is a range of proposed fat loss methods, these six tried and tested methods have been scientifically proven to work.Therefore, any bodybuilder who needs to reduce body fat for an upcoming competition should consider adopting a number of these methods.
References:
1 – Paley, Carole A.; Johnson, Mark I. (2018-05-04). “Abdominal obesity and metabolic syndrome: exercise as medicine?”. BMC Sports Science, Medicine and Rehabilitation. 10. doi:10.1186/s13102-018-0097-1. ISSN 2052-1847. PMC 5935926. PMID 29755739.
2 – Hołowko, Joanna; Michalczyk, Małgorzata Magdalena; Zając, Adam; Czerwińska-Rogowska, Maja; Ryterska, Karina; Banaszczak, Marcin; Jakubczyk, Karolina; Stachowska, Ewa (2019-06-27). “Six Weeks of Calorie Restriction Improves Body Composition and Lipid Profile in Obese and Overweight Former Athletes”. Nutrients. 11 (7). doi:10.3390/nu11071461. ISSN 2072-6643. PMC 6683015. PMID 31252598.
3 – Helms, Eric R; Aragon, Alan A; Fitschen, Peter J (2014-05-12). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”. Journal of the International Society of Sports Nutrition. 11: 20. doi:10.1186/1550-2783-11-20. ISSN 1550-2783. PMC 4033492. PMID 24864135.
4 – Mettler, Samuel; Mitchell, Nigel; Tipton, Kevin D. (2010-02). “Increased protein intake reduces lean body mass loss during weight loss in athletes”. Medicine and Science in Sports and Exercise. 42 (2): 326–337. doi:10.1249/MSS.0b013e3181b2ef8e. ISSN 1530-0315. PMID 19927027.
5 – Leidy, Heather J.; Mattes, Richard D.; Campbell, Wayne W. (2007-05). “Effects of acute and chronic protein intake on metabolism, appetite, and ghrelin during weight loss”. Obesity (Silver Spring, Md.). 15 (5): 1215–1225. doi:10.1038/oby.2007.143. ISSN 1930-7381. PMID 17495198.
6 – Loenneke, Jeremy P.; Wilson, Jacob M.; Manninen, Anssi H.; Wray, Mandy E.; Barnes, Jeremy T.; Pujol, Thomas J. (2012-01-27). “Quality protein intake is inversely related with abdominal fat”. Nutrition & Metabolism. 9 (1): 5. doi:10.1186/1743-7075-9-5. ISSN 1743-7075. PMC 3284412. PMID 22284338.
7 – Howarth, N. C.; Saltzman, E.; Roberts, S. B. (2001-05). “Dietary fiber and weight regulation”. Nutrition Reviews. 59 (5): 129–139. doi:10.1111/j.1753-4887.2001.tb07001.x. ISSN 0029-6643. PMID 11396693.
8 – Hairston, Kristen G.; Vitolins, Mara Z.; Norris, Jill M.; Anderson, Andrea M.; Hanley, Anthony J.; Wagenknecht, Lynne E. (2012-2). “Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study”. Obesity (Silver Spring, Md.). 20 (2). doi:10.1038/oby.2011.171. ISSN 1930-7381. PMC 3856431. PMID 21681224.
9 – McClernon, F. Joseph; Yancy, William S.; Eberstein, Jacqueline A.; Atkins, Robert C.; Westman, Eric C. (2007-01). “The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms”. Obesity (Silver Spring, Md.). 15 (1): 182–187. doi:10.1038/oby.2007.516. ISSN 1930-7381. PMID 17228046.
10 – Gower, Barbara A; Goss, Amy M (2015-1). “A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes123”. The Journal of Nutrition. 145 (1): 177S–183S. doi:10.3945/jn.114.195065. ISSN 0022-3166. PMC 4264021. PMID 25527677.
11 – Feinman, Richard D.; Pogozelski, Wendy K.; Astrup, Arne; Bernstein, Richard K.; Fine, Eugene J.; Westman, Eric C.; Accurso, Anthony; Frassetto, Lynda; Gower, Barbara A.; McFarlane, Samy I.; Nielsen, Jörgen Vesti (2015-01). “Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base”. Nutrition (Burbank, Los Angeles County, Calif.). 31 (1): 1–13. doi:10.1016/j.nut.2014.06.011. ISSN 1873-1244. PMID 25287761.
12 – Jensen, Thomas; Abdelmalek, Manal F.; Sullivan, Shelby; Nadeau, Kristen J.; Green, Melanie; Roncal, Carlos; Nakagawa, Takahiko; Kuwabara, Masanari; Sato, Yuka; Kang, Duk-Hee; Tolan, Dean R. (2018-5). “Fructose and Sugar: A Major Mediator of Nonalcoholic Fatty Liver Disease”. Journal of hepatology. 68 (5): 1063–1075. doi:10.1016/j.jhep.2018.01.019. ISSN 0168-8278. PMC 5893377. PMID 29408694.
13 – Stanhope, Kimber L.; Schwarz, Jean Marc; Keim, Nancy L.; Griffen, Steven C.; Bremer, Andrew A.; Graham, James L.; Hatcher, Bonnie; Cox, Chad L.; Dyachenko, Artem; Zhang, Wei; McGahan, John P. (2009-05). “Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans”. The Journal of Clinical Investigation. 119 (5): 1322–1334. doi:10.1172/JCI37385. ISSN 1558-8238. PMC 2673878. PMID 19381015.
14 – Faeh, David; Minehira, Kaori; Schwarz, Jean-Marc; Periasamy, Raj; Periasami, Raj; Park, Seongsu; Seongsu, Park; Tappy, Luc (2005-07). “Effect of fructose overfeeding and fish oil administration on hepatic de novo lipogenesis and insulin sensitivity in healthy men”. Diabetes. 54 (7): 1907–1913. doi:10.2337/diabetes.54.7.1907. ISSN 0012-1797. PMID 15983189.
15 – Vispute, Sachin S.; Smith, John D.; LeCheminant, James D.; Hurley, Kimberly S. (2011-09). “The effect of abdominal exercise on abdominal fat”. Journal of Strength and Conditioning Research. 25 (9): 2559–2564. doi:10.1519/JSC.0b013e3181fb4a46. ISSN 1533-4287. PMID 21804427.
16 – Vissers, Dirk; Hens, Wendy; Taeymans, Jan; Baeyens, Jean-Pierre; Poortmans, Jacques; Van Gaal, Luc (2013-02-08). “The Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis”. PLoS ONE. 8 (2). doi:10.1371/journal.pone.0056415. ISSN 1932-6203. PMC 3568069. PMID 23409182.
Best Casein Protein For Growth, Digestion & Repair (Updated 2021)
Casein is a great form of protein to aid in slower digestion for the best in terms of muscle growth and repair.
Protein is an essential macronutrient found in all body tissues and it’s responsible for many of our bodily processes and the best casein protein powers can greatly affect your health and performance. It’s composed of amino acids which are the building blocks of the body and it’s important we supply our bodies with enough. Protein is responsible for chemical reactions in the body but it’s a must for muscle growth, repair, performance, and even weight management. Now, casein protein differs from whey in that it’s slow digesting, but both are milk-based and we’ll discuss some differences.
We’ve put together a list of the Best Casein Protein Powders for 2021 so you can enhance all areas of your health, training, and performance. The right product will take your gains to the next level as you seek the best results.
Best Casein For 2021
Best Casein Overall
The best casein overall will be of the highest quality and from a company who prides themselves on honesty and transparency. With the right nutrients and plenty of protein, your growth and recovery needs can be met.
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein
Calories
120
Protein
25g
Carbs
4g
Fat
0.5g
Sugar
3g
Flavors
Chocolate, Vanilla
Number Of Servings
30
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is the cleanest casein powder around providing essential amino acids to keep you anabolic up to 8 hours. Micellar casein works great to support muscle growth and recovery throughout the night and this powder is gentle on your stomach and tastes great. A fully transparent and honest label, this supplement contains no artificial sweeteners, colors, or preservatives and has 25g protein with just 120 calories.
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is the cleanest casein protein powder with 25g protein and only 120 calories.
Pros
Clean and effective micellar casein supplement
25g protein and low in calories with just 120
No artificial sweeteners, coloring, or preservatives
Cons
Premium priced option
Only available directly from their website
Price: $59.00/ 30 servings
Best Casein For Muscle Recovery
For those looking to recover faster, the right casein products have the ability pump you with protein to alleviate soreness and repair those worn down muscles.
Kaged Muscle Kasein
Calories
120
Protein
25g
Carbs
3g
Fat
0.5g
Sugar
1g
Flavors
Vanilla Shake, Chocolate Shake
Number Of Servings
27
Kaged Muscle Kasein is for anyone looking combat muscle breakdown with the best supplement for nighttime recovery. This casein is an ultra-premium cold-processed micellar casein isolate carefully manufactured with a microfiltration process. This ensures the structural integrity of the protein so you get the best casein around. This slow digesting protein works to keep you in an anti-catabolic state, improve muscle recovery, and maximize muscle gains. A clean and fully disclosed formula offers 25g protein and 120 calories for a great casein recovery supplement.
Kaged Muscle Kasein is for those looking to combat muscle breakdown throughout the night with 25g protein and 120 calories.
Pros
Great for nighttime recovery and avoiding muscle breakdown
Carefully manufactured with a microfiltration process
Clean and fully disclosed label
Cons
Taste is okay on some flavors
A bit pricey for the number of servings
Price: $34.99/ 27 servings
Best Casein For Mixing
It is always a pain when you have a powder that just won’t mix well. Having the right casein powder to mix with any beverage can take care of this no problem.
Legion Casein+
Calories
120
Protein
26g
Carbs
2g
Fat
0g
Sugar
0g
Flavors
Vanilla, Banana Cream Pie, Milk Chocolate, Strawberry
Number Of Servings
30 servings
Legion Casein+ is a 100% natural grass-fed micellar casein protein powder made with milk from sustainable farms in Ireland. With some of the healthiest and cleanest milk in the world being used for this supplement, you can be sure you overall health and performance are kept in mind. Naturally flavored and sweetened, this casein contains no artificial food dyes with a transparent label. A high protein powder, this comes with 26g protein, 120 calories, and 0g sugar.
Legion Casein+ is natural grass-fed micellar casein with 26g protein and 120 calories.
Pros
Sourced from some of the best milk in the world
Naturally flavored and sweetened for no added nonsense
Great amount of protein with 0g sugar
Cons
Servings could be better for the price
Price: $49.99/ 30 servings
Best Casein For Digestion
Digestion is important and many protein powders can cause stomach discomfort. Having a casein protein powder that works well for digestion will allow these nutrients to hit you more efficiently without any discomfort.
Optimum Nutrition Gold Standard 100% Casein
Calories
120
Protein
24g
Carbs
4g
Fat
1g
Sugar
1g
Flavors
Chocolate Peanut Butter, Chocolate Supreme, Cookies & Cream, Creamy Vanilla
Number Of Servings
53
Optimum Nutrition Gold Standard 100% Casein is a great slow digesting option between meals or before bed to provide nighttime support and muscle recovery. This micellar casein contains 24g protein and 120 calories to support the recovery process and keep you in an anti-catabolic state. It also improves satiety to keep you full for longer. With great flavors to choose from, this casein is easy on your stomach and great for digestion.
Optimum Nutrition Gold Standard 100% Casein is a great recovery option for overnight support with 24g protein and 120 calories.
Pros
Works great for satiety and keeping you in an anti-catabolic state
Great flavors and balance of macronutrients
Easy on your stomach for good digestion
Cons
Mixing can be a problem at times and it tends to clump
Price: $54.46/ 53 servings
Best Casein For Athletes
Athletes looking to optimize performance need the right supplements and a great casein protein powder can do just that. With quality ingredients, all your needs can be taken care of with no problem at all for the best results.
Dymatize Elite Casein
Calories
130
Protein
25g
Carbs
3g
Fat
2g
Sugar
0g
Flavors
Chocolate, Cinnamon Bun, Cookies & Cream, Vanilla
Number Of Servings
50
Dymatize Elite Casein is ideal for overnight sustained muscle growth and repair or for other extended periods of time between meals. This casein provides a sustained release of muscle building amino acids to support growth and recovery with 25g protein and just 130 calories. For athletes looking to get the most out of their recovery, especially during sleep, this casein is a great option for all.
Dymatize Elite Casein is ideal for overnight sustained muscle growth and repair with 25g protein and 130 calories.
Pros
Sustained release of muscle building amino acids for growth and recovery
Good flavors and balance of macronutrients
Great for athletes looking optimize performance
Cons
2 scoops seems unnecessary for a serving size compared to others on the market
Price: $49.84/ 50 servings
Benefits Of Casein Protein Powder
The benefits of taking a casein protein powder can greatly affect your health and performance as you look to maximize growth and recovery. Benefits of casein include:
High quality protein: Casein offers a high-quality source of protein for all your overnight needs when it comes to building muscle and enhancing recovery.
Assist weight loss: This can keep you full and curb cravings while keeping your body active while you sleep for a better metabolism (1).
Support muscle retention: By giving your body continued fuel to grow, you allow yourself to keep on that hard earned muscle for added definition (2).
Enhance growth and recovery: As a great source of protein, you allow your body the necessary nutrients to keep your muscles growing and to enhance recovery.
Casein Vs. Whey Protein
There are plenty of studies which prove casein supports muscle protein synthesis (MPS) for extended periods, whereas whey is more instantaneous for MPS (3,4).
Micellar casein protein is the most popular and common form which has many bioactive peptides that are beneficial for digestive and immune health. Plus, it contains all nine amino acids (building blocks of the body) (5). One study found that casein (more than 30g) before bed can improve resting metabolic rate and possibly resistance exercise the following morning. Research also shows that protein improved satiety and weight control and side effects can be minimized by consuming healthy amounts (6). And more research on casein protein has pretty much concluded that it’s effective for the prevention of muscle tissue breakdown overnight (7).
Whey protein also contains all of the essential amino acids and it’s better for short term protein synthesis, especially after a tough workout to give your muscles fuel to grow and repair. But each protein source has its own advantages. However, a blend of casein and whey is very beneficial as an all-around source of muscle-building nutrition.
How We Choose
When choosing the best casein protein powders, we look at a number of factors because your health and overall performance matter. We first look at the brand and the reputation of the brand because you deserve to have a company working on your behalf. We then look at the amount of macronutrients, how much sugar (if any), and other nutritional information because it is possible to find the right casein product without any added nonsense to hurt your health. We then look at price. Supplements can get expensive but it is possible to find a great product at an affordable price to see great gains.
FAQ Section
What is the best casein protein powder?
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein. This is the cleanest casein powder around providing essential amino acids to keep you anabolic up to 8 hours. A fully transparent and honest label, this supplement contains no artificial sweeteners, colors, or preservatives and has 25g protein with just 120 calories.
When should I take casein?
It is best to take casein right before bed as this will work as a slow digesting protein to aid in growth and repair throughout the night. It will provide continued fuel for your body throughout the night.
Is casein better than whey?
Both work for your benefit in different ways so it is important to know what you’re trying to get out of each. Whey is great to take post-workout as it will hit you faster to provide fuel for your muscles to grow and repair. Casein is slower digesting so taking this at night works to promote overnight repair.
Wrap Up
The best casein protein powders are very effective for muscle protein synthesis due to the slow release of nutrients. And anyone serious about their fitness goals should use casein in combination with a quality whey protein for optimal results. Protein is essential for building muscle and maintaining a healthy weight but sometimes we don’t get enough through food. So, these casein products can help you fill the gap and provide nutrients even when you’re sleeping. Casein protein is one of the many forms and it has plenty of additional naturally-occurring, beneficial nutrients for a complete source.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T. (2015). “The role of protein in weight loss and maintenance”. (source)
Tipton, K.; Elliott, T.; Cree, M.; Wolf, S.; et al. (2004). “Ingestion of Casein and Whey Proteins Results in Muscle Anabolism after Resistance Exercise”. (source)
Phillips, S.; Tang, J.; Moore, D. (2009). “The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons”. (source)
Hoffman, J.; Falvo, M. (2004). “Protein- Which is Best?”. (source)
Mohanty, D.; Mohapatra, S.; Misra, S.; Sahu, P. (2016). “Milk derived bioactive peptides and their impact on human health- A review”. (source)
Pesta, D.; Samuel, V. (2014). “A high-protein diet for reducing body fat: mechanisms and possible caveats”. (source)
Res, P.; Groen, B.; Pennings, B.; Beelen, M.; et al. (2012). “Protein ingestion before sleep improves postexercise overnight recovery”. (source)
Ryan Terry: How Judges Feedback Can Do More Harm Than Good
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Ryan Terry warns of how relying too much on judges feedback might hurt your physique instead of help it.
Being a professional bodybuilder, Ryan Terry has had his fair share of competitions and interactions with the official judges. Being a subjective sport, there are times where an athlete might not agree with how he or she was scored. Terry knows this all too well throughout his years of competing. But ultimately, the judges are there for a reason and their advice should be heeded… that is unless it throws you off psychologically. In our latest GI Exclusive interview, Ryan Terry warns of the dangers of relying too heavily on judges feedback.
Pro bodybuilding is just as much a battle with yourself as it is against the other competitors. At the end of the day, there’s nothing you can do to make another person’s physique worse. All you can do is focus on improving yourself. In that regard, reassessing and adjusting your tactics is important. A bodybuilder needs to have an open mind in order to find new ways to improve. That’s where judges feedback can be helpful. It’s direct insight into the mind of the very people who score you on stage.
But Ryan Terry warns of relying too heavily on feedback from the judges. Terry actually recommends to sometimes avoid feedback (whether it be from judges or online comments). This might sound counter intuitive. Why would you not want valuable feedback?
The whole endeavor has to do more with the mind than the body. Terry notes that if you try too aggressively to meet the feedback given by judges, you might actually throw your entire training and prep off balance. If you’re constantly second guessing your own process – that doubt will eat away at your confidence. Losing that confidence can be a big blow against progress.
Does this mean you should ignore feedback entirely? Not necessarily. Perhaps it depends on knowing yourself and how you will react. Ryan Terry clearly prefers to keep certain feedback off the table so he can stay laser focused without white noise throwing off his direction. Others love feedback and finds that it actually helps provide direction. It’s something each up-and-coming bodybuilder needs to discover for his or herself.
A perfect example of this is Bev Francis. Famous in her heyday for having one of the best female physiques in the history of bodybuilding, her journey through the years is well chronicled. While she is a legend in the sport, she was also a sort of victim to too much feedback. At a time when Women’s Open bodybuilding was finding its identity, Bev Francis was constantly adjusting the kind of physique she held on her frame.
Whether it was due to direct feedback or simply assessing the winner the judges chose – Francis often found herself ping-ponging between needing to put on more mass and needing to look more feminine. Due to this, she never won a Ms. Olympia despite believing herself that she deserved it.
The Ms. Olympia and Women’s Open Bodybuilding of that time might be an extreme case. A time when judges themselves were unsure of what the division champion should look like year after year. But it’s a good example of how feedback can ultimately drag you around and make you lose sight of an overall direction.
Ryan Terry seems to suggest that all feedback, even from judges, should come with a grain of salt. You should know your body better than anyone, even the judges. So that should always be kept in mind when getting feedback.
You can watch Ryan Terry go into detail about his advice for up-and-coming bodybuilders in our latest GI Exclusive interview segment above!
Men’s Physique Competitor Andrew Noltemeyer In ICU After Being Hit By Car
Andrew Noltemeyer was involved in this accident on Wednesday.
Men’s Physique competitor Andrew Noltemeyer is in the ICU after being hit by a car on Wednesday while on foot.
IFBB Women’s Physique Pro Jada Beverly shared a post on Instagram asking for prayers for Noltemeyer. She mentions that he is going in for surgery today to repair two fractured legs. The accident happened sometime during the morning.
“Please pray for Andrew.
This is 28 year old physique competitor Andrew Noltemeyer was hit on foot by a car today. He is in surgery today for his badly fractured legs… He was hit only a few hours ago today September 28th…”
According to his Instagram page, Noltemeyer is an NPC competitor in the Men’s Physique division. He is also a fitness model and content creator.
Noltemeyer appeared in the 2020 NPC Championships, where he placed 11th in Men’s Physique Class C. He also finished 9th in Men’s Physique Class B at the NPC Natural Ohio back in 2014.
Jada Beverly earned her Pro Card back in 2019. She finished 10th at the Tampa Pro Women’s Physique this year and also appeared on stage at the Lenda Murray Savannah Pro. She earned 11th in Women’s Bodybuilding.
Generation Iron sends thoughts and prayers out to Andrew Noltemeyer during this time. This article will be updated as more information is confirmed and becomes available.For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Jon Jones Arrest Details Revealed, Israel Adesanya Weighs In
More details arise in the Jon Jones arrest story and UFC champion Israel Adesanya weighs in.
It appears more details are coming out about the recent Jon Jones arrest. According to the arrest report the situation is far more complicated than it was first given credit. Israel Adesanya, the UFC middleweight champion and budding rival of Jones, had quite a bit to say about the incident.
The arrest of Jon Jones occurred in Las Vegas, Nevada. Jones was there as his first fight with multiple-time UFC title challenger Alexander Gufstafsson was inducted into the UFC Hall of Fame. What was meant to be a celebratory time for the talented UFC great would devolve in a truly embarrassing arrest for Jones.
A number of news outlets have reported on the former UFC light heavyweight champion’s arrest. But now details of the reason for the arrest and the entire incident are now coming to light. According to TMZ, Jon Jones was apparently very aggressive and violent during the arrest.
During his arrest, Jon Jones allegedly pulled his fiancee’s hair and then headbutted a police car, leaving a dent in the hood and chipping paint.
The Details
UFC middleweight champion Israel Adesanya recently weighed in on the harrowing incident. Adesanya pulled no punches in his own assessment of the situation and had some bold words to say about Jon Jones.
You can see the full arrest details and what Adesanya had to say in the Tweet below.
I’m sure y’all will give him “one more chance” lol. I swear I said he’s gonna fuck up again, he can’t help it. Now here we are. I’ve made mistakes in my time, I learn from them. I don’t think this is the first time this has happened in his house. But yea…posi vibez goiz ?✨ pic.twitter.com/i6i3N6O3s3
— Israel Adesanya (@stylebender) September 28, 2021
From the looks of things, Jon Jones has a bit more than just a drinking problem.
Some of the rash actions of Jon Jones have been captured in the past in the documentary The Hurt Business. It appears that the former UFC champion is still battling demons.
Do you think this latest incident should get Jon Jones released from the UFC?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
INTERVIEW: The Surprising Reality & Prep Behind Jujimufu’s Viral Stunt Videos
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Jujimufu discusses the origins of his viral videos and the long hours of prep that goes behind each one.
Bodybuilder and fitness athlete Jon Call might be better known in the bodybuilding world by his nickname – Jujimufu. He’s a massive a jacked bodybuilder best known for his viral videos that often involve impressive flexibility and timing. More recently, he has dedicated himself to competitive bodybuilding – bringing him even more media attention as his physique improves. Now that he’s competing, how do his viral stunts play into his prep and does he fear setting himself back due to injury? In our latest GI Exclusive interview, Jujimufu explains in detail his viral stunt origins, the work it takes to pull them off, and more!
Jujimufu is a rare kind of bodybuilder. He displays incredible acts of flexibility and motion. Not only that – but he also has a funny personality that he puts on full display. He brings more absurdism and fun into the bodybuilding world. It’s refreshing – so it’s no wonder why he’s amassed such a following over the years. Jujimufu was originally a viral bodybuilder who didn’t compete – but as of last year he has decided to put his hat into the ring. He’s been prepping for bodybuilding competitions and his already massive following is excited to see his new and improved physique.
During our conversation with Jujimufu, he explained to us that competition isn’t his end goal. He simply wants to give it a shot due to his love and passion for massive physiques. Ultimately, he is passionate about many forms of fitness including martial arts and gymnastic-type flips and tricks. So being a competitive bodybuilder isn’t the end goal – he’ll always want to dedicate himself toward the viral stunt videos he’s so well known for.
Speaking of his viral videos, we dug in deep exploring everything that goes on behind the short but popular stunt videos. Jujimufu explains the origins behind his viral status. Since a very young age he was in love with fitness. He has been training in martial arts since he was a teenager and transitioned that into gymnastic stunts such as the splits and flips we see today.
After succeeding as a functional athlete, he felt the desire to build more muscle and size. This began his journey towards a more bodybuilding lifestyle. Fast forward to today and Jujimufu caught eyes for having the physique of a bodybuilder but the nimble movements of a gymnast. It’s a combination you rarely ever see – and it helped him become an internet icon.
While his videos are usually short clips – Jujimufu reveals that there is a massive amount of prep work that goes behind each stunt. He often starts small – with a germ of an idea that he practices to see if it’s possible. As he practices, the idea becomes bigger and bigger. Eventually, it becomes a sort of short form stunt spectacular. It’s at this stage that he has to begin prepping the actual plan for the official video.
The prep for shooting the stunt might be a surprise to many. These aren’t videos he just records on the fly. He spends hours, even sometimes days, preparing for the shoot. He has to make sure the stunt is as safe as possible and also work to get all of the tools he needs to pull it off. This includes getting a small crew together to film – and often a collaborator athlete to bring even more fun and exposure to the clip.
All in all, Jujimufu explains that a one minute stunt video might take hours of prep before it’s done. If you include his earlier practice work – it’s actually a total of days of prep. In a sense, this explains the difference between someone like Jujimufu and the copy cats who just try a stunt on the fly. That’s where the unnecessary injuries happen that cause more conservative folks to worry about the growing trend of viral stunt videos.
Jujimufu is an athlete and doesn’t want to get hurt. So he makes sure to take his videos seriously like they were a job. That means prep time and lots of it. You can watch him explain his entire process in detail by watching our latest GI Exclusive interview segment above!
Combination Moves to Maximize Time and Gains
What is the best way to maximize your time while still seeing results?
So are you running short on time or have just entered a jam packed gym with no equipment available, well don’t sweat it!
I am here to help you, simply follow my amazing combo moves below to get in an awesome workout while still maximizing your time and gains.
Quads and Biceps
Decline Leg Press Superset With Unilateral DB Bicep Curls
The first move involves the quads and biceps, it would be best not to go heavy during these moves so form is kept strict
Position yourself in a decline leg press machine and at the same instance have a DB in each hand (which you will use to curl)
So perform 2 reps on the leg press, then without resting perform 1 rep of bicep curls (each arm). The reps will increase with each set.
Do not re-rack the leg press between reps, so ensure the weight is manageable (this will also help bring your core into play)
Set 1: 2 reps leg press: 1 rep bicep curl
Set 2: 4 reps leg press: 2 reps bicep curl
Set 3: 6 reps leg press: 3 reps bicep curl
Set 4: 8 reps leg press: 4 reps bicep curl
Set 5: 10 reps leg press: 6 reps bicep curl
As you become more proficient be sure to play around with the rep ranges
Calves and Shoulders
Seated Calf Raise With Bilateral Arnold Press
This move will involve your calf muscles and shoulders.
Again do not overload on the weight and keep it to approx. 40% of your maximum
Position yourself in a seated calf raise machine and at the same time position the dumbbells at shoulder height. You then perform 5 reps of
calf raises followed by 2 reps on the Arnold press.
Again the reps will increase with each set
Set 1: 5 reps calf raise: 2 reps Arnold press
Set 2: 10 reps calf raise: 4 reps Arnold press
Set 3: 15 reps calf raise: 6 reps Arnold press
Set 4: 20 reps calf raise: 8 reps Arnold press
Set 5: 25 reps calf raise: 10 reps Arnold press
Quads and Hamstrings
Lunges With a Step Up
This move can be done with an olympic bar or dumbbells.
You will begin by lunging with one leg, then immediately step up onto the platform with the same leg, the knee will be at a 90-degree angle. (Make sure you bring your other leg onto the platform also)
Then repeat by lunging and stepping up with the alternate leg.
Sets: 10: 1 rep for each movement
Eg:
Set 1: 1 rep left leg lunge: 1 rep left leg step up
Set 1: 1 rep right leg lunge: 1 rep right leg step up
Then repeat again accordingly.
Chest and Core
Swiss Ball Push-Up + Abs Pike
Assume a push-up position with your feet resting on the top of a stability (swiss) ball and your hands shoulder-width apart on the floor.
Then perform a push-up and as you rise back to the top of the push-up, pull your legs in toward your head, keeping them straight to make a pike position. (Your body should form a pyramid at the top of the pike position — not an L shape)
Then lower your legs back to parallel with the floor and drop back into the push-up position.
Set 1: 2 reps push ups: 1 rep pike
Set 2: 4 reps push ups: 2 reps pike
Set 3: 6 reps push ups: 3 reps pike
Set 4: 8 reps push ups: 4 reps pike
Set 5: 10 reps push ups: 6 reps pike
Lats and Abs and Biceps
Pull Ups To Hanging Leg Raises To Underhand Pull Ups
Perform as many wide grip pull-ups as you can in 1 minute with good form (getting your chin above the bar on each rep).
Then perform as many hanging leg raises in 1 minute
Then alternate your grip to perform underhand pull ups to target the biceps, and again as many as you can in 1 minute.
By the end of the routine you should have performed:
3 x 1minute wide grip pull ups
3 x 1 minute hanging leg raises
3 x 1 minute underhand pull ups
Chest and Back and Core
Push Ups To Renegade Row To Plank With Knee To Elbow
Begin by grabbing a couple of dumbbells or kettlebells.
Place these down and hold using a neutral grip as if you are about to row with them.
Begin in a plank position, then do a push up, followed by a renegade row, followed by knee to elbow
Sets: 10: 1 rep for each movement
Eg: 1 rep
1 push up
1 rep left side renegade row
1 rep right side renegade row
1 rep right side knee to elbow
1 rep left side knee to elbow
Then repeat again for 10 sets accordingly
Quads and Shoulders
The Thruster
I saved the best until last, this bad boy is a workout all on its own.
Set up an olympic bar with your desired weight which you are able to squat and shoulder press.
Then set up the bar in a front squat position, then as the move suggests, perform a front squat followed by a shoulder press.
Alternatively you can also use dumbbells for this move.
Sets: 10: 1 rep for each movement
Eg:
Set 1: 1 rep front squat: 1 rep shoulder press
Then repeat again accordingly for 10 sets
So there you have it, you have a conclusive way on how to beat traffic in the gym, or make the most of a gym which may have limited equipment. Either way you should have no excuse for not making the most of your workout.
Until next time, keep pumping!
Manny Pacquiao Announces Retirement From Boxing
Legendary boxer Manny Pacquiao has decided to call it a career.
One of the legendary careers in boxing has come to an end. Manny Pacquiao has announced his retirement from the sport on Wednesday.
In a video posted on Facebook, the 42-year-old boxer shared some words on his career and what boxing has done for his life.
“As I hang up my boxing gloves, I would like to thank the whole world, especially the Filipino people for supporting Manny Pacquiao. Goodbye boxing. It is difficult for me to accept that my time as a boxer is over. Today I am announcing my retirement,” Pacquiao said in the video.
Manny Pacquiao enjoyed a career that spanned 26 years. In 72 fights, he finished 62-8-2. Out of 62 victories, Pacquiao picked up 39 knockouts and 23 by decision. He is a 12-time world champion. Pacquiao last fought in August when he was defeated by Yordenis Ugas. This was his first fight in nearly two years.
Pacquiao left the Philippines as a teenager and began his fighting career at 16 years old. He made his professional debut in 1995 as a junior flyweight and the rest is history. Pacquiao was one of the highest-paid athletes over the course of his career.
It is not surprising to see Pacquiao hang up the gloves as he has hinted at this for awhile now. He has since ventured into politics and recently accepted his political party’s nomination. Pacquiao will run for president of the Philippines in the May 2022 elections.
Manny Pacquiao will leave boxing with a legendary career as an influential athlete. His story began at a young age and turned into an inspirational one for all people. Pacquiao will continue to be in the spotlight, just in a different way. Either way, he will always be part of boxing and its history.
“Thank you for changing my life, when my family was desperate, you gave us hope, you gave me the chance to fight my way out of poverty,” Pacquiao said. “Because of you, I was able to inspire people all over the world. Because of you, I have been given the courage to change more lives. I will never forget what I have done and accomplished in my life that I can’t imagine. I just heard the final bell. The boxing is over.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.