Tag: Nutrition
Nutrition Tips for Intelligent Muscle Growth
The Importance of Muscle Growth For The Athlete
A number of years ago, building significant muscle size was something only done by bodybuilders and a large divide existed between strength and physique athletes.
Many didn’t believe strength and size could co-exist and the understanding was that while physique athletes could certainly build impressive size, they did not have the strength to match.
Thankfully nowadays, the health and fitness industry has come to truly understand the relationship between muscular hypertrophy and strength. There are a number of studies to indicate that building muscle size enhances strength capacity while developing strength facilitates muscle growth.
If there is one thing that both strength and physique athletes know, it is that they will have to build muscle – whether that be to facilitate a better performance or to improve body composition.
When it comes to muscle growth, of course strength training is important. Without it, the body will fail to adapt and improve. Although, there is one condition that must be met on a daily basis otherwise all the hard work in the gym will be wasted.
A calorie surplus must be maintained in order to drive muscle growth. A calorie surplus is simply where you consume more calories per day than your body requires.
This means that a greater quantity of food must be consumed every day.
It is important to recognize that this is not an excuse to start eating anything and everything. Wise nutritional choices will help to accelerate muscle growth and minimize fat gain. In addition a calorie surplus, there are a number of other considerations in regards to nutrition that must be made to bring about effective muscle development.
This article will cover 10 top nutrition tips to apply to your daily nutrition and help to facilitate a lean bulk.
10 Nutrition Tips For Mass
By reading through and applying these 10 tips, you will make optimal progress and significantly build muscle size.
1) Avoid the “Dirty Bulk”
Probably the most common error that is made when looking to build muscle size is to use unhealthy, calorie dense but nutrient sparse foods to hit your daily calorie goal.
Junk foods such as pizza, ice cream, and candy can become even more appealing as you recognize the need for calories.
While these foods can certainly help towards hitting a high calorie target, they fail to nourish the body with micronutrients, antioxidants and phytochemicals – all which are required for muscle growth.
The ideal bulk will concentrate on healthy, nutrient dense foods. Many of these foods are lower in calories but contain essential chemicals and substances.
As a result of strength training, individual muscle fibers begin to break down and must be repaired. As a result, the body must generate new muscle cells in order to fully recover.
The body must also synthesize DNA and increase the number of mitochondria within the cells.
Without these key vitamins, minerals and hormones, these processes cannot effectively take place.
Furthermore, due to the degree of stress placed on the body during resistance training, the body reacts with an inflammatory response.
To minimize the effect of this response, reduce joint pain and, once again, accelerate recovery, good nutrition must be established.
It is imperative that a bulking diet is founded on proper nutrition. However, as alluded to, junk food can help to boost daily calorie intake.
Setting a limit of 10% of your total calories coming from junk food can be beneficial. This way you ensure you are not consuming too much low quality food.
2) Ensure A Calorie Surplus Is Established
As mentioned, a calorie surplus is critical to all muscle building endeavours. However, many can be put off or skeptical of the amount of calories that they have calculated.
This seems to be particularly true for those who are new to bulking and have never attempted it previously.
The first step towards creating a calorie surplus is to calculate how many calories you require each day.
Calculating both calories and macronutrients is not complicated providing you take into account physical attributes (weight and height) and activity levels.
The number you end up with may seem incredibly high at first glance and you may doubt the accuracy of the calculation. However, it is not a mistake.
One of the best methods for ensuring that a calorie surplus is established is to track your calories.
If you’ve never tracked your calories before, you may initially be in for a shock in regards to the quantity of food that you now have to eat and the calories contained within specific meals.
For example, 2 pounds of oatmeal does not even equate to a quarter of your daily calorie target (based on a 2500 calorie target).
Providing you are consistently hitting your calculated calorie and macro targets, you are on the right path.
Do remind yourself however that change takes time. It is easy to become frustrated when progress is slow but transformation will not occur overnight. Trust the process.
3) Eat Carbohydrates
Carbohydrates are the macronutrient primarily responsible for providing and nourishing the body with energy.
Some individuals prefer high fat diets during a bulk as they believe that they perform better with high fat rather than high carb.
However, those looking to add significant mass should look to consume carbs regularly as they can serve to build muscle while preventing excessive fat storage.
Carbs are especially useful after a workout as they will cause a spike in insulin levels which will consequently drive glycogen into the muscles and enhance recovery.
Research has shown that when high levels of glycogen are stored within muscles, the body becomes more sensitive to insulin which may cause it to store less fat (1).
As a result, if carbs are severely limited in your diet, then it is possible that fat will accumulate at a greater rate.
4) Consume Fiber Moderately
Fiber is a plant-based nutrient which is vital for maintaining digestive health and reducing the risk of developing chronic diseases.
Following on from the previous point, if you increase the amount of healthy carbohydrates that you eat, it is likely that you will be consuming a greater amount of fiber.
Foods such as oatmeal, potatoes, beans, and brown rice are all excellent sources of healthy carbs but are high in fiber.
If you try to consume 300 – 500 grams of carbs per day, it is likely that you will be too full and therefore fail to hit your calorie target.
Fiber is satiating and takes a long time to digest which means that it keeps the body fuller for longer. This makes is fantastic for weight loss but less so for weight gain.
Fiber has been found to help with insulin sensitivity and may boost immunity by increasing the number of healthy bacteria in the gut (2).
Therefore, based on the vast number of fiber related benefits, it is essential that we consume it regularly. However, it should be a moderate intake to allow you to continually reach your daily calorie target.
There are a number of high carb, low fiber foods that you can use if you are finding yourself full very quickly.
Strategically consuming produce like fruit juices, white rice or even carb supplements can make a high carb diet much more manageable.
5) Use Supplements Wisely
With so many supplements to choose from nowadays, it can all become a little confusing.
It doesn’t have to be. In reality, there are two supplements that are worthwhile considering which are protein and creatine.
Protein to help with the repair process from stresses of strength training and creatine to facilitate a greater performance in the gym.
Multivitamins may be of benefit too, specifically for recovery, however, they are not always foolproof.
6) Consider Liquid Calories
If you find it very challenging to get enough calories through food alone and are constantly finding yourself full, it may be wise to consume more calories through liquid instead.
Meal replacement shakes and smoothies can be particularly useful. The great thing about the blender is you can use recipes to fit your macro and micro requirements.
Liquids can also be a lot easier to digest than solid foods and as a result, a high number of calories can more comfortably be consumed.
Some believe that blending actually causes a decrease in the overall nutrients of the food. Apart from a small reduction in vitamin C levels, this appears to be unfounded (3).
7) Avoid Fasting
Intermittent fasting has been the topic of many a scientific study over the years. Findings indicate that long breaks between meals may lead to an increase fat burn and insulin sensitivity (4).
Other research into the topic has found that eating less frequently may even reduce the feelings of hunger which is great for fat loss but less than ideal when trying to bulk.
While it is undoubtedly a complicated topic, those looking to add size should avoid prolonged fasted periods as far as possible and look to eat at regular intervals.
8) Set Achievable Goals
One of the main reasons people fail to attain their goals is that they set themselves unrealistic targets and give up when they fail to see expected progress.
The general consensus is that fat can be lost at a rate of a pound per week. As a result, many presume that it is possible to build muscle at a similar rate.
Unfortunately, this is not the case.
Providing that training and nutrition are being tracked and are consistent, a more accurate estimation would be anything between 0.2 – 0.5 pounds of muscle per week.
For many, this means expectations must be tempered. It takes time to build quality muscle.
9) Utilize Calorie Cycling
There are many individuals who will argue that as long as you are providing the body with enough calories each week, it doesn’t matter when you consume them.
Research has indicated otherwise. For optimal improvements in mass and strength, consider eating more calories and carbohydrates on training days.
While research into calorie cycling or “overfeeding” is limited, the few studies that exist have found that both strength and endurance athletes performed better by using it.
Eating more carbohydrates on training days will ensure that glycogen stores are maintained at a high level.
Maintaining high levels of glycogen means that you have more stored energy that is ready to use instantaneously.
This will allow you to train with really intensity and will therefore have a major impact on muscle and strength gains.
In addition to this, overfeeding in combination with exercise has been found to bolster thyroid and hormonal health (5).
10) Reduce Body Fat First
Finally, it may be necessary to reconsider your decision to bulk in the first place as it is always recommended to start from the leanest point possible.
If you already have a lot of body fat, it can be difficult to quantify progress and understand if mass is truly increasing or whether fat stores are simply increasing.
Furthermore, if you start a bulk from this position, it will make the consequent cut a lot longer and more grueling.
Therefore, if necessary, cut first and then bulk – this will let you build a solid foundation and set you up for long term success.
There are other benefits associated with dropping body fat first including greater insulin sensitivity which occurs due to a lower body fat percentage.
As a consequence, the body may be more efficient at absorbing nutrients and building muscle.
Final Word
Remember that every person is different and a nutritional method that works for one individual may not work with another.
With that being said, the main nutritional principles for muscle gain that need to be put in place are universal for every individual.
Establishing a calorie surplus, monitoring macro intake, and consuming a broad range of micronutrients are all essential for efficient muscle growth.
No matter what methods you use, providing these principles are in place, you will successfully begin to pack on muscle.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Jensen, Jørgen; Rustad, Per Inge; Kolnes, Anders Jensen; Lai, Yu-Chiang (2011). “The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise”. Frontiers in Physiology. 2: 112. doi:10.3389/fphys.2011.00112. ISSN 1664-042X. PMC 3248697. PMID 22232606.
2-Fukagawa, N. K.; Anderson, J. W.; Hageman, G.; Young, V. R.; Minaker, K. L. (1990-9). “High-carbohydrate, high-fiber diets increase peripheral insulin sensitivity in healthy young and old adults”. The American Journal of Clinical Nutrition. 52 (3): 524–528. doi:10.1093/ajcn/52.3.524. ISSN 0002-9165. PMID 2168124.
3-Gil, María I.; Aguayo, Encarna; Kader, Adel A. (June 14, 2006). “Quality changes and nutrient retention in fresh-cut versus whole fruits during storage”. Journal of Agricultural and Food Chemistry. 54 (12): 4284–4296. doi:10.1021/jf060303y. ISSN 0021-8561. PMID 16756358.
4-Salgin, B.; Marcovecchio, M. L.; Humphreys, S. M.; Hill, N.; Chassin, L. J.; Lunn, D. J.; Hovorka, R.; Dunger, D. B. (2009-3). “Effects of prolonged fasting and sustained lipolysis on insulin secretion and insulin sensitivity in normal subjects”. American Journal of Physiology. Endocrinology and Metabolism. 296 (3): E454–461. doi:10.1152/ajpendo.90613.2008. ISSN 0193-1849. PMC 2660143. PMID 19106250.
5-Poehlman, E. T.; Tremblay, A.; Fontaine, E.; Després, J. P.; Nadeau, A.; Dussault, J.; Bouchard, C. (1986-1). “Genotype dependency of the thermic effect of a meal and associated hormonal changes following short-term overfeeding”. Metabolism: Clinical and Experimental. 35 (1): 30–36. doi:10.1016/0026-0495(86)90092-2. ISSN 0026-0495. PMID 3510362.
Top Benefits Of Vitamin D & Ways To Prevent Deficiencies
The benefits of vitamin D, especially in delaying frailty, are enough to want to keep you away from deficiencies and reach your optimal daily intake.
We’ve all heard of vitamin D. A necessary building block for growing and maintaining healthy bones, it is the primary reason calcium can be absorbed by your body. While it isn’t found in many foods, vitamin D is certainly in many great multivitamins to avoid any unwanted deficiencies. While we all reach for the stars when it comes to our strength and fitness goals, vitamin D is one of those essential nutrients that we should not, and cannot, go without.
While the benefits of vitamin D can be great for a variety of daily bodily functions, one in particular has raised eyebrows as to the actual effectiveness of vitamin D. Studies have shown that a raised vitamin D intake can potentially delay the effects of frailty. Frailty strikes as we get older and older, but tackling this now before it has time to make your bones and joints its home can prove to be worthwhile in the long run.
Let’s dive into the “sunshine vitamin” and see just how vitamin D can benefit you when properly dosed and taken daily. As we all look to better ourselves and our overall health and fitness, these often neglected essential nutrients can be game changers when it comes to our supplementation routine.
What Is Vitamin D?
Vitamin D is a fat soluble vitamin that is produced when sunlight hits your skin and triggers vitamin D synthesis. This is where it gets its nickname as the “sunshine vitamin”. Able to be obtained from sun exposure, foods, and supplements, vitamin D can be an easy to get and worthwhile essential nutrient to receive. As a necessary builder and maintainer of healthy bones, it is important to have for its ability to allow calcium to be absorbed by your body. Since calcium is the main component of strong bones, having enough vitamin D is crucial (1).
Where people run into trouble with vitamin D and a deficiency with it is during different times of the year, especially if not exposed to enough sunlight. Depending on where you live, this can seriously affect your ability to properly obtain enough vitamin D for your body. Not enough sun or eating the wrong foods can severely limit the amount of vitamin D you have leading to an unwanted deficiency.
Benefits Of Vitamin D
Strengthens Bones & Muscles
Promoting the absorption of calcium, vitamin D allows for normal mineralization of your bones in order to prevent them from growing weak and brittle (2). Simply put, calcium can’t do its job without vitamin D. Through stronger bones, this influences your ability to strengthen your muscles to lift more and offer better stabilization in athletes, and prevent falls and unwanted pain as we age.
Support Immunity & Fight Inflammation
With properties to fight off bacteria and other unwanted viruses, vitamin D can lead to better immune health to keep you as healthy as possible, especially moving into these colder months. Vitamin D also helps activate your T cells which are vital for detecting and destroying any foreign pathogens that can strike and hurt your immune system (3). With a healthier immune system, your body is able to fight off inflammation and help regulate parts of your body to do so.
Suppress Appetite & Promote Weight Loss
Due to an appetite suppressing effect, vitamin D can aid in weight loss by curbing any unwanted cravings and snacking leading to a better chance at weight loss (4). By decreasing body fat and working to change your body composition, you are able to see that desired physique unfold.
Effects On Delaying Frailty
As we age, our risk of growing frail increases. That is just the natural process of aging. Frailty is defined by certain things like unexpected weight loss, weaker grip strength, lower levels of physical activity, and moving slower than we used to. But studies have shown that vitamin D can delay the effects of frailty especially as we age (5). By working to strengthen our bones and muscles, as well as aid in immune support and inflammation, this essential nutrient can work wonders for us when it comes to keeping us moving efficiently and seeing great gains inside and out of the gym.
Causes Of Vitamin D Deficiency
One of the main causes of a vitamin D deficiency is a lack of exposure to sunlight. As colder months move in and we are kept inside more and more, our ability to go outside and bask in the sunlight slowly starts to diminish. If we don’t get enough vitamin D from food, then we really start to hurt our daily intake. Taking a really great multivitamin supplement and working to incorporate more vitamin D rich foods in our diet can help with this greatly so we don’t suffer from any unwanted deficiency.
Ideal Vitamin D Intake & Sources
In order to avoid a vitamin D deficiency, it is important to meet our daily intake of vitamin D. For people aged 19-70, getting around 600 international units (IU) of vitamin D is sufficient. For those ages 70 and up, it rises to around 800 IU a day (6). The conversion of international units to milligrams is 0.015mg for 600 IU and 0.019mg for 800 IU.
While a multivitamin supplement is always good to have in your dietary regimen, receiving all vital nutrients from whole foods is always preferred. Some good food sources packed with vitamin D include:
Salmon & other fatty fish
Egg yolks
Mushrooms
Fortified foods (cow’s milk & soy milk, orange juice, oatmeal)
Swiss cheese
Wrap Up
Vitamin D is more than just a daily vitamin. It is essential for our overall growth in terms of bone strength and development, fighting off inflammation and promoting immune health, and aiding in weight loss. While it may seem easy to get vitamin D into our bodies, it’s more challenging than we may think. Taking a multivitamin, seeking it from whole foods, and working on getting more sunlight are all ways to obtain this without forming a deficiency. As we age, our risk of growing more frail increases, but studies are promising as to the effects vitamin D has on that as well. Work to get vitamin D into your nutrition regimen and really see these benefits boost your training and overall health to new heights.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
National Institutes of Health Office of Dietary Supplements. “Vitamin D”. (source)
Burt, Lauren A.; Bilington, Emma O.; Rose, Marianne S.; Raymond, Duncan A.; Hanley, David A.; Boyd, Steven K. (2019). “Effect of High-Dose Vitamin D Supplementation on Volumetric Bone Density and Bone Strength: A Randomized Clinical Trial”. (source)
Aranow, Cynthia (2011). “Vitamin D and the immune system”. (source)
Thomson, Rebecca L. (2014). “The Impact of Vitamin D on Weight Loss”. (source)
Halfon, Matthieu; Phan, Olivier; Teta, Daniel (2015). “Vitamin D: A Review on Its Effects on Muscle Strength the Risk of Fall, and Frailty”. (source)
Institute of Medicine of the National Academies (2010). “Dietary Reference Intakes for Calcium and Vitamin D”. (source)
Awesome Protein-Rich Foods!
The Benefits of Consuming a High Protein Diet
In years gone by, there have been a number of warnings about high protein diets with suggestions that it may lead kidney problems, increase the risk of heart disease and even cause cancer – these claims appear to be unfounded (1). In actuality, having a high protein diet can have a profound positive impact on the body in a number of different ways and may contribute toward reducing blood pressure, facilitating weight loss, maintaining and building muscle tissue, increasing metabolism, increasing satiety (fullness), and enhancing bone health.
Let’s firstly consider protein and its function within the body. Protein plays a vital role in a number of bodily functions specifically relating to maintenance, growth and repair of body tissues and structures. Although this is the primary function of protein, it is also required to produce a number of hormones such as insulin and human growth hormone (HGH) and can additionally be utilized as an energy source for the body.
Proteins are large molecules that are constructed through combining a number of smaller units known as amino acids. It is thought that amino acids make up approximately 75% of the human body! When protein is consumed, it is broken down into individual amino acids which are then absorbed and used by body. There are 3 distinct amino acids groups to be aware of – Essential, Non-essential and Conditional AA’s.
There are 9 essential amino acids that must be consumed through one’s diet. The reason these acids are considered essential is because the body is unable to synthesize them by its own means. As a result, it is vital that we ingest these essential AA’s on a daily basis. The 4 non-essential AA’s however, can be created by the body and therefore consuming them through our daily diet is of less importance. Finally, we have the 7 conditional AA’s which are not normally considered essential, with the exception being during times of stress or illness (2).
In order to consume an adequate number of essential amino acids, it is recommended to eat a number of animal-based protein products such as meat, eggs, and dairy. Understandably, it may therefore be fairly challenging for vegetarians and vegans to ingest enough essential AA’s, based on this recommendation. The primary focus of the vegan or vegetarian should be consuming a wide range of protein-rich plant-based foods.
By having a well-rounded diet that is high protein, we will ensure that growth and repair within the body is optimized. Every single day, our bodies experience a large degree of stress and strain and therefore there is a need for daily repair. Although protein deficiency is rare, failure to ingest an adequate amount of protein may lead to a number of serious health issues such as muscle wastage, muscle weakness, anemia (low blood iron), and decreased immunity (3).
When it comes to strength training, protein’s influence is even more telling. Training exposes the body to a stimulus which causes micro-tears (very small tears) to appear within the individual muscle fibres. In order for the tears to be efficiently repaired over the next 48 hours, ample protein is required. Failing to ingest an adequate amount of protein after a workout may contribute to a stunted recovery thus impacting movement, muscular strength, muscular soreness and training capability (4).
Top Protein-Rich Foods
When it comes to day-to-day nutrition, we are often tempted to make poor nutritional choices that can interfere with our progress – whether it be fat loss or muscle building. Life can be stressful at times, and it is typically in these moments where we make wrong choices. To combat this, the following list mentions a number of high quality food products which you should consider regularly adopting into your daily diet. These foods will not only provide you will a large serving of protein but may also contribute to building a healthier body.
1. Beef Jerky
Jerky is cuts of meat which have had the fat trimmed off before being dried to create a high protein, low calorie snack. Jerky serves as an excellent post-workout snack as it does not require refrigeration, contains approximately 40 grams of protein per 100g, is low in calories and tastes great.
2. Turkey
With approximately 30 grams of protein per 100g serving, turkey is undoubtedly the best meat for delivering protein to the body. For most, it is not the most popular meat of choice (with the exception of Thanksgiving and Christmas) as other meats tend to be more flavorful; however, few meats compare in relation to the amount of protein delivered. An additional benefit of turkey is that it is very lean and is therefore low in both calories and fat.
3. Fish
There is a vast array of seafood products that we can consume to help us comfortably meet our protein requirements. 100g servings of tuna (24g), salmon (24g), cod (21g), and mackerel (21g) are all superb, low-fat, high-protein food choices. Consuming fish regularly has also been found to reduce the risk of developing heart disease. This is because fish contain an essential fatty acid known as Omega-3 which has been found to have many positive effects on the body.
4. Cheese
Cheese is another superb protein food which can be added to a number of different meals. There are many of different types of cheese with each type containing a different amount of protein however, most cheese will deliver between 26 – 36 grams of protein per 100g serving. While cheese is excellent for boosting one’s protein intake, do be aware that most cheese tend to be high in calories, fat and salt.
5. Peanut Butter
Peanut butter, and nut butters in general, have grown a reputation for being highly nutritious as well as high in protein. Nut butters are made by grinding the nuts down into a paste that can then be spread. Peanut butter contains a whopping 25 grams of protein per 100g serving. As with cheese, it is important to recognize that because peanut butter is high in fat, this food is calorific and therefore should be consumed in moderation.
6. Almonds
Close behind peanut butter, we have another nut product – this time in the form of almonds. Almonds are a great snacking option that contain 21 grams of protein per 100g, along with a high amount of healthy fats to promote heart health and micronutrients to maintain optimal bodily function. Considering the fact almonds do contain a high amount of fat, it should not come as a surprise to know that almonds are high in calories.
7. Pumpkin Seeds
Seeds, like nuts, tend to be a nutritious, protein-rich food option. 100 grams of pumpkin seeds, will provide 19g of protein for the body. In addition to this, pumpkin seeds contain a vast number of antioxidants which promote immunity and help to fight infection or illness. Seeds can easily be added to a whole host of dishes to boost overall protein content.
8. Edamame Pods
Perhaps not a food that you expected to see on the list, edamame pods contain approximately 12 grams of protein per 100g serving. If you haven’t heard of edamame pods before, they are simply unripened soya beans that contain all essential amino acids required by the body. This makes edamame pods, not just useful for vegans and vegetarians, but for everyone.
9. Greek Yogurt
In the process of producing greek yogurt, whey is removed which causes the yogurt to become a lot thicker, creamier and a little more sour. This makes greek yogurt an excellent food product that can be added to a variety of dishes. There are a number of greek yogurt products available and therefore you can expect to gain between 10 – 20 grams of protein per 100g serving. Look to avoid flavored greek yogurt products as the majority of them have sugar added, are higher in calories and may be lower in protein.
10. Cottage Cheese
For a number of years, cottage cheese has been a staple part of the bodybuilder’s diet. This is due to its high protein and low carb content. It is produced by draining the cheese instead of pressing it (as with other cheese products) before adding cream to create cottage cheese. Cottage cheese contains 11 grams of protein per 100g and, unlike other cheeses which are typically high in calories, it only contains 98 calories per 100g.
11. Boiled Eggs
One boiled egg contains 6 grams of protein and a multitude of important vitamins and minerals which are essential for maintaining proper bodily function. As with high protein diets, eggs have also unjustly received a negative reputation for apparently increasing cholesterol levels in the body thus elevating the risk of developing heart disease. While eggs do indeed contain a large amount of cholesterol, it is “good” cholesterol (known as HDL’s) which actually lowers the risk of developing heart disease.
12. Tofu
Tofu is an excellent food choice for everyone, not just vegans and vegetarians. Tofu comes from curdling soya milk (a process similar to making cheese) and contains 8 grams of plant based protein per 100g. One of the benefits of tofu is that it is very versatile and can practically be added to any dish to provide a powerful protein boost.
Supplements:
The last few items on the list are supplements which can certainly prove to be convenient and drive up your daily protein intake. However, don’t forget that these products are known as supplements for good reason. Simply, they supplement your overall nutrition and should not be over-relied on to fulfil macronutrient requirements. If you judge that you consume enough protein per day through your diet, there is no reason to begin taking protein supplements.
13. Protein Shakes
Protein shakes are quick, easy and practical. They do provide you with a quick protein boost and little preparation is required to prepare a shake. Protein shakes would certainly be recommend to a number of specific individuals. For example, individuals looking to building muscle will require a high daily protein and calorie intake in order to drive muscular growth. By taking a protein shake supplement they will make their calorie and protein target more manageable.
There are so many different brands, flavours and types of protein shake available that it can almost make it impossible to choose. Always check the nutritional information to make ensure that there is a high amount of protein with each shake. Secondly, check the sugar and overall calorie content of the protein shake as many shakes do contain a high number of both.
14. Protein Bars
Protein bars are a second supplement that can prove to be practical and effective for topping up protein levels. Many gyms and centres now sell protein bars which allows you to grab a protein-based post-workout snack. As with protein shakes, do be aware that many bars do contain an extremely high sugar content and ideally, find a bar that is low in sugar while still delivering a large protein dose.
15. Energy Balls
Energy balls are the final recommended supplement-based product. These can be purchased, however, it would be recommend to make your own – this way you know exactly what is contained within each ball. Simply, blend almond butter, almond milk, protein powder, and flour together before rolling them up in small balls and placing them in the fridge. You now have a healthy, nutritious and protein laden snack that can be consumed either pre or post workout.
Final Word
Regardless of your goal, maintaining protein levels on daily basis should be high on your priority list. The amount of protein you consume per day depends on a number of factors however, the general recommendation is to aim for approximately 0.8 grams of protein per kilogram of bodyweight. However, if you are looking to build or maintain muscle mass, the recommendation is to consume a higher amount; between 1.0 – 1.6 grams of protein per kilogram of bodyweight (5). By utilizing a number of the products in the above list, you will quickly find that hitting your daily protein target is more manageable than you imagined.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1) Antonio, Jose; Ellerbroek, Anya; Silver, Tobin; Vargas, Leonel; Tamayo, Armando; Buehn, Richard; Peacock, Corey A. (2016). “A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males”. Journal of Nutrition and Metabolism. 2016. doi:10.1155/2016/9104792. ISSN 2090-0724. PMC PMCPMC5078648. PMID 27807480.
2) “Amino acids: MedlinePlus Medical Encyclopedia”. medlineplus.gov.
3) Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (September 18, 2012). “Protein”. The Nutrition Source.
4) Weinert, Dan J. (2009-8). “Nutrition and muscle protein synthesis: a descriptive review.” The Journal of the Canadian Chiropractic Association. 53 (3): 186–193. ISSN 0008-3194. PMC PMCPMC2732256. PMID 19714233.
5) Wu, Guoyao (2016-3). “Dietary protein intake and human health”. Food & Function. 7 (3): 1251–1265. doi:10.1039/c5fo01530h. ISSN 2042-650X. PMID 26797090
Complete Guide To Creatine Supplements
Creatine supplements can boost muscle mass and strength to take your gains to new heights.
Creatine supplements have increasingly become more popular as athletes everywhere want bulk up and really add to that muscle density. As a great supplemental aid to adding some serious gains, the effect creatine’s benefits can have on you is immense and should not be overlooked. For many, creatine is considered one of the most popular and effective supplements for building muscle. As a smart and safe way to see gains, creatine supplements are a must have in your routine.
With so many supplements and supplement companies claiming they know everything and that their product is the best, it can be challenging, and quite frankly, overwhelming as you search for the best supplement to boost your goals. With creatine being so popular and widely used, finding the right product for you is not as hard as you may think. With proper care and a serious work ethic, creatine can give you gains like the best of them.
So, while this decision can be difficult, this complete guide to creatine supplements will hopefully help change the way you view and shop creatine products. With so many choices yet such great benefits, the right supplement is out there.
What Is Creatine?
Creatine is an amino acid found in your muscles and your brain. The stores of creatine your body has are primarily used for energy which is why so many people take creatine supplements to improve performance and increase strength and size. During heavy lifting or exercise, these stores are vital for keeping you powered through, but then of course, become depleted.
By taking a supplement, you work to restore those fuel stores so you’re ready to tackle any workout that comes next. With similar properties to other amino acids, creatine is great for muscle growth and recovery while also working towards a host of other bodily functions.
Check out our list of the Best Creatine Supplements for some great muscle building products!
How It Works In The Body
Your body’s energy source of ATP allows you to focus on taking down any grueling workout. During that workout, you use all that energy and potentially dip into those vital energy stores. A byproduct of using this energy then becomes ADP, which is essentially useless for the body. Enter creatine. By taking a creatine supplement, you are working to, in a way, recycle that useless ADP into reformed ATP, which if we go back to the top of this paragraph, is our body’s energy.
Benefits Of Creatine
Let’s take a look at some of the great benefits creatine has to offer.
Promote strength and size: By causing your cells to inflate, you provide for more muscle pumps and increased blood flow through those overworked muscles (1).
Boost performance: By refueling those energy stores and enhancing your power output, you support growth and recovery to allow for better overall performance (2).
Improve metabolism: Through the control of insulin sensitivity and glycemic control, it provides fuel and helps lead to fat loss.
Increase cognitive function: Increasing oxygen utilization in the brain, you can boost memory and processing speed during those grueling workouts (3).
Types Of Creatine
Let’s take a look at creatine in some of it’s forms.
Creatine Monohydrate: Since this is a pure form of creatine, it can work to increase endurance and remove lactate from your muscle more efficiently. On top of that, it will aid in muscle growth and calorie burn (4).
Creatine HCL: This is creatine bound to hydrochloric acid which will work towards increased bioavailability and reduce side effects (5).
Creatine Anhydrous: The most potent of forms, it can increase muscle mass and enhance performance.
Tri-Creatine Malate: A combination of creatine and malic acid, this will help your body absorb more creatine, thus leading to higher ATP levels (6).
Creatine Pyruvate: A great mix of creatine and pyruvic acid, it’s good absorption properties are great for growth and recovery.
Magnesium Creatine Chelate: A unique combination of creatine and magnesium, this will enhance endurance and reduce muscular fatigue to keep intensity high.
Safety & Effectiveness
Creatine is one of the cheapest, most effective, and safest supplements around. With so many studies supporting these finding and many athletes gravitating towards creatine to beef up their strength, size, and performance goals, creatine is widely accepted as a great supplement for those looking to improve. With this occurring naturally in the body, you are only lending a helping hand to make sure those fuel stores stay stocked and your gains are taken care of (7).
Best Time To Take It
For many, taking creatine after a workout is the general consensus among many experts. This is because it will work to restore those depleted energy stores while aiding in recovery for that increased growth. However, some say before a workout will allow your muscles to put out maximum effort. Regardless of what you decide, whether it be pre- or post-workout, creatine can work wonders for your gains.
Featured Supplement
Many creatine supplements exist and many of them are actually great products. But for your gains, you should only be looking for the best of the best because your body works hard and needs proper fuel. This creatine supplement from Transparent Labs is an awesome product to help get you to where you want to be.
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs StrengthSeries Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass. At a good price, this is a one of the best creatine products to buy for athletes.
Price: $39.00/ 30 servings
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Check out our list of the Best Creatine Supplements for some great creatine products!
Wrap Up
Creatine has the power to really work wonders for our training and performance goals. As a widely researched and popular supplement, it is no wonder why so many have gravitated towards creatine. With many benefits, scientifically backed research, and incredibe safety and effectiveness, creatine can work absolute wonders for you. This complete guide will hopefully help you navigate the world of creatine so the choice for you becomes a little easier. Look into a good creatine supplement today and see what this can do for all of your goals.
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
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Avgerinos, Konstantinos I.; Spyrou, Nikolaos; Bougioukas, Konstantinos I.; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Kerksick, Chad M.; Wilborn, Colin D.; Campbell, William I.; Harvey, Travis M.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
De Franca, Elias; Avelar, Bruno; Yoshioka, Caroline; Santana, Jeferson O.; Madureira, Diana; et al. (2015). “Creatine HCL and Creatine Monohydrate Improve Strength but Only Creatine HCL Induced Changes on Body Composition in Recreational Weightlifters”. (source)
Sterkowicz, Stanislaw; Tyka, Anna K.; Chwastowski, Michal; Sterkowicz- Przybycien, Katarzyna; et al. (2012). “The effects of training and creatine malate supplementation during preparation period on physical capacity and special fitness in judo contestants”. (source)
Jagim, Andrew R.; Stecker, Richard A.; Harty, Patrick S.; Erickson, Jacob L.; Kerksick, Chad M. (2018). “Safety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review”. (source)
How Much Protein Do You Actually Need to Build Muscle
So gym legend has it that you need to be consuming anywhere between 1.5-2.5 grams of protein per pound of bodyweight in order to build lean muscle mass.
So if you are a 180 lb guy or girl you need to be consuming anywhere between 270 grams – 450 grams of protein.
But where did this figure come from, is this scientifically proven? Or just pure bro science?
I am going to investigate if this legend is actually true of if it is just pure gym floor folklore.
The Role of Protein and Amino Acids
Firstly, let’s take a step back and look at protein, why is it so crucial in building muscle?
So protein is one of the three macronutrients we need, the other two being fats and carbohydrates.
Protein makes up 15% of a person’s body weight, and from a calorific perspective 1 gram of protein equates to 4 calories.
When we eat a meal with protein the protein provides the body with amino acids, and essential amino acids must be obtained through your diet (protein).
The protein is then broken down into amino acids which then helps with repair, recovery and regulating immune function.
Now there is an old saying that goes that, ‘amino acids are the building blocks of life’, well technically this is true. As amino acids are made from carbon, nitrogen, hydrogen oxygen or sulfur.
Amino acids help repair and maintain muscle tissue, and this is especially crucial for any gym goer who is trying to build muscle, as post workout protein will enable you to recover from workouts.
Does Protein Increase Muscle Mass?
Simple answer is yes, and there is plenty of evidence supporting the fact that protein does increase muscle mass, one study’s results found that, ‘For untrained individuals, consuming supplemental protein likely has no impact on lean mass and muscle strength during the initial weeks of resistance training.
However, as the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power.’
Do I Reduce My Protein Intake if I Want to Lose Body Fat?
Answer here is a resounding no, as one study conducted a review of dietary protein during caloric restriction in resistance trained lean athletes, when trying to reduce body fat. And there was ‘evidence that protein needs increase when athletes restrict calories or have low body fat’.
The study concluded that the body fat percentage decreased for all the study groups, it also made a case for higher protein as the ‘protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g’ (per kg of body weight) / 1 – 1.4g per lb of bodyweight.
It is worth remembering that protein reduces levels of the hunger hormone ghrelin, while it boosts appetite-reducing hormones, which leads to an automatic reduction in calorie intake.
So we know that protein does indeed increase muscle mass, and if on a calorie restrictive diet more protein is more beneficial, but what is the figure you need if you just want to add muscle?
The Recommended Daily Allowance (RDA) for protein is listed at 0.8 grams per kg of bodyweight.
According to the American College of Sports Medicine (ACSM), ‘to increase muscle mass in combination with physical activity it is recommended that a person that lifts weights regularly, eat a range of 1.2-1.7 grams of protein per kilogram of bodyweight per day, or 0.5-0.8 grams per pound of bodyweight.’
As 1 gram of protein equates to 4 calories, you would also be increasing your calories from protein four fold in order to gain muscle mass.
The Case for More Protein
One study from 2007 found that the participants, who took part in their 11 week training program, who were taking 1.5g of whey protein per kg of body weight per day concluded that whey protein seemed to ‘promote greater strength gains and muscle morphology during RE (Resistance Exercise) training.’
Another study from 2006 showed ‘that protein supplementation’ of 1.5g per pound of body weight ‘during resistance training, independent of source, increased lean tissue mass and strength over isocaloric placebo and resistance training.’
Another study from 2001 found that participants who were taking 1.5g of protein per pound of bodyweight per day, compared to the subjects who were taking 0.5 grams per lb of bodyweight found that, ‘males that supplemented with whey protein while resistance training demonstrated greater improvement in knee extension peak torque and lean tissue mass than males engaged in training alone’.
The Case for Less Protein:
One study from 1992 increased participants’ protein from ‘1.35 to 2.62g / kg (0.64 to 1.10g per lb), but did not enhance muscle mass/strength gains, at least during the 1st mo of training. Whether differential gains would occur with longer training remains to be determined.’
A 2006 study concluded that ‘the results of this study do not provide any support for protein intakes greater than recommended levels in collegiate strength/power athletes for body composition improvements, or alterations in resting hormonal concentrations’,
It goes onto state that ‘although elevated protein content did not produce significantly greater strength improvements, results suggest that further study is warranted on the effect of high ( > 2.0 g·kg / 0,9g per lb) protein intake on strength and lean tissue accruement’.
So there seems to be a plethora of team more protein versus team less protein. So the takeaway here is that go with the science but when the science contradicts itself, go with trial and error and see what works best for you.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/#:~:text=To%20maximize%20muscle%20protein%20accretion,~0.4g%2Fkg%20protein.
https://pubmed.ncbi.nlm.nih.gov/22150425/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/
https://medlineplus.gov/ency/article/002467.htm
https://pubmed.ncbi.nlm.nih.gov/22958314/
https://pubmed.ncbi.nlm.nih.gov/25169440/
http://europepmc.org/article/MED/19927027
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
https://pubmed.ncbi.nlm.nih.gov/24092765/
https://pubmed.ncbi.nlm.nih.gov/19301095/
https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
https://pubmed.ncbi.nlm.nih.gov/26817506/
https://pubmed.ncbi.nlm.nih.gov/26778925/
https://pubmed.ncbi.nlm.nih.gov/17277594/
https://vuir.vu.edu.au/1447/1/CurrOp2008_%284%29.pdf
https://pubmed.ncbi.nlm.nih.gov/11591884/
https://pubmed.ncbi.nlm.nih.gov/20798660/
https://pubmed.ncbi.nlm.nih.gov/22958314/
https://pubmed.ncbi.nlm.nih.gov/26778925/
https://pubmed.ncbi.nlm.nih.gov/1400008/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129168/
How Nicotine Can Affect Weightlifting & Muscle Growth
While nicotine is a stimulant, the negative impact on our fitness may deter you from using this as an “aid”.
Nicotine is one of those drugs so many wish they could put down. That “buzz” you briefly experience can be one of the most addicting things people chase. Since nicotine comes in the form of so many different products, it is impossible to not be around it. From cigarettes, to vapes, to chewing tobacco and the many alternatives that now exist, nicotine is just always around. As bodybuilders and athletes, we take our health and wellness seriously but sometimes we cave and those vices creep in. Nicotine may just be one of them for you.
Since we take our health and fitness seriously, drinking tends to not be an option as a way to calm down. The excess calories and, of course, that terrible hangover, tends to deter us from partaking in this form of enjoyment. Smoking is obviously out of the question for it would simply kill all the goals you’ve worked so hard for. But with so many alternatives around, it can be easy to get our nicotine fix without totally killing all of our gains.
Let’s take a look at nicotine and what it does to our bodies. The affect it has on weightlifting and muscle growth can make or break whether or not we decide to use it. While it is addicting, it is still possible to get off it and find a new vice, potentially something that will work for our gains. But, here, regardless of your decision, there’s no judgement.
What Is Nicotine?
Nicotine is a highly addictive chemical compound found in the tobacco plant. Common misperceptions surround nicotine in terms of what is bad and what is not bad for you. Nicotine is the addictive substance but tobacco is what causes much of the health complications with people. Nicotine is a stimulant that has an effect on both your body and mind.
Through ingesting nicotine, your brain releases dopamine, a neurotransmitter which makes you feel good. It will also jack up your heart rate and increase blood pressure and blood flow and while these sound like what you want out of your stimulant products, there are other ways to get this done (1).
Negative Effects On Our Fitness
Despite this substance being a stimulant, with many people telling you to mix caffeine in your routine before you start, there are downsides to putting this into your body, especially before a grueling workout (2).
Increasing Heart Rate & Blood Pressure
By increasing your heart rate, you do put more strain on your heart to pump blood, and when mixed with a hard workout, this can really add to that strain. With an increase in blood pressure, it can make it difficult for blood to get around your body, thereby offering your body less nutrients (3).
Appetite Suppression
Nicotine tends to suppress our appetite, giving us the out when it comes to eating, and eating well at that. For those us looking to put some real strength and size, eating a well-balanced diet is exactly what we need to make that happen. If we suppress our appetite then we are doing ourselves no favors (4).
Breathing & Endurance
This may go without saying, but depending on the form you ingest nicotine, it can seriously start to affect your breathing and endurance when it comes to activities. With less desire for cardio, and making cardio harder at that, you take away one element to help you get more shredded than before.
Decrease Testosterone
To stick with smoking and ingesting nicotine that way, the chances of this lowering your levels of testosterone have been studied, and while results vary, some say this to be true. Lower testosterone leads to less drive, decreased libido, but worse, less natural muscle building and fat burning potential (5).
But Nicotine’s A Stimulant…
While this is true, there are other stimulants you can take to boost your workouts and provide for that much needed energy. For those who stay away from supplements, or feel something like a pre-workout is unnecessary, you should rethink that strategy to start, but also look to caffeine, whether that be coffee or green tea, to kickstart your workouts. Looking into a great pre-workout can give you energy, pumps, and get the blood flowing without you worrying about any health risks that may come from nicotine.
Featured Supplement For Energy & Muscle Pumps
Transparent Labs PreSeries BULK
Backed by science with clinically effective dosages, this pre-workout is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, and muscle growth. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Price: $49.00
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Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Check out our list of the Best Pre-Workouts for more stim, and even some non-stim, pre-workout supplements!
Wrap Up
Nicotine is a highly addictive substance and sometimes with our busy lives and hectic schedules we just need a break to unwind. But for those of us who take our bodybuilding and workout goals seriously, this can really hurt us and start to affect everything we want most out of our fitness goals. While nicotine may be a stimulant, it is important to remember that there are other stimulants out there and ways to get our heart rate going and blood pumping to maximize our workouts. Looking to a great pre-workout can help us get there, as well as simply just a cup of coffee, for example. So, while nicotine may seem like the easy option, looking for some alternatives will help pay off in the long run.
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
Benowitz, Neal L. (2010). “Nicotine Addiction”. (source)
Mishra, Aseem; Chaturvedi, Pankaj; Datta, Sourav; Sinukumar, Snita; et al. (2015). “Harmful effects of nicotine”. (source)
Gajewska, M.; Worth, A.; Urani, C.; Briesen, H.; et al. (2014). “The acute effects of daily nicotine intake on heart rate – A toxicokinetic and toxicodynamic modelling study”. (source)
Jessen, A.; Buemann, B.; Toubro, S.; Skovgaard, M.; Astrup, A. (2004). “The appetite-suppressant effect of nicotine is enhanced by caffeine”. (source)
Hruskovicova, H.; Duskova, M.; Simunkova, K., Hill, M.; et al. (2012). “Effects of Smoking Cessation on Hormonal Levels in Men”. (source)
Effects Of Alcohol On Bodybuilders And Their Fitness Goals
We all love the occasional drink, but what does alcohol actually do to your bodybuilding goals?
With the holidays fast approaching, that time to kick back and unwind with family and friends is something we all look forward to. With that comes laughing, eating, remembering the good old times and, of course, some drinking. But for those of us looking to advance our bodybuilding goals, it is important to know what alcohol can do to our training.
Of course, anything in moderation is going to be fine for you. Well, not everything, but you know what we mean. This is especially true when it comes to food because these holidays tend to see big feasts, a plethora of delicious food laid before us, forcing us to want to eat everything. When it comes to alcohol and our consumption of it, it is wise for us to truly know what alcohol does to the body and what repercussions it can have on our overall goals of health and fitness.
With that said, enjoy the occasional drink or two with family and friends because we all know this year has been wild. But you’ve put in a lot of work and its time to continue seeing growth through the holidays. While temptation may be there, you have plenty of discipline to steer clear of falling into bad habits.
How Alcohol Works In The Body
Alcohol is absorbed in the stomach and small intestine and the rate at which it is absorbed depends on several factors including biological sex, the alcohol percentage, and how full your stomach is (1). After absorption, alcohol enters the bloodstream and dissolves in your blood, then is carried throughout the body into your tissues where it then begins its effects. It will leave the body through the kidneys or liver with the help of certain enzymes as it is broken down into carbon dioxide and water.
When it comes to affecting your brain, alcohol alters the levels of neurotransmitters that control certain processes like behavior and emotion. While it suppresses many, it increases the release of dopamine, making you think you feel great (2), but this is a trick. As you continue to drink since you “feel good”, you are actually altering other brain chemicals so you start raising certain negative feelings, like depression. All in all, alcohol plays games with your mind but of course this is something to be cautious of because we all know how it feels the next morning.
Negative Effects On Bodybuilding & Performance
Increase Weight Gain
Alcohol contains many calories with really no nutritional value. As someone looking to enhance bodybuilding goals and focus heavily on your intake of macronutrients and the proper ratio, alcohol is certainly something that can throw that off. While there are many things that are high in calories, remember that alcohol doesn’t offer any nutritional benefits. It can also mess with your metabolism because instead of burning fat and sugar, your metabolism seeks to burn alcohol first, leaving room for excess to be stored (3).
Affect Testosterone
Testosterone is a great fat burner but alcohol can hinder this process and instead of being broken down to fat, it is converted to acetate which can prevent fat loss (4). Alcohol also damages Leydig cells which produce and secrete testosterone. Since drinking alcohol releases endorphins that bring you pleasure and relaxation, they can also interfere with testosterone synthesis and alcohol can also increase the conversion of testosterone in estrogen.
Hurt Protein Synthesis
Protein synthesis is the process of establishing new muscle growth and alcohol can have negative effects on the body’s natural production of human growth hormone which produces positive gains. If you don’t consume enough protein, a staple for the development of muscle growth, your body can be put into a catabolic state, something alcohol can induce as well. Due to the high calorie count, this can disrupt your regular body processes and hurt protein synthesis (5).
Promote Poor Sleep
Alcohol can negatively affect sleep which is the most important time for your body to recover. By affecting the quality of a good night’s sleep, especially after a grueling workout, you can mess with REM sleep, the most important and effective time of your resting state, leading to poor recovery and not giving your muscles a chance to repair (6).
Tips For Drinking Without Affecting Gains
When coming into this holiday season, don’t be alarmed. These negative affects exist but everything in excess has negative affects on our bodies. It is important to know the impact alcohol has on your body, but it is also important to have fun and enjoy these moments with loved ones. Some of these tips may be very helpful in allowing you to enjoy yourself without falling victim to unfortunate effects of alcohol.
Stay away from high calorie drinks: Avoid anything with excess sugar and artificial additives like cocktails. Look into liquor and spirits and the occasional beer if that is your thing.
Don’t drink before exercise: Your output will be seriously diminished and who wants to work out after drinking! Save it for after when you can relax.
Hydrate: If you are going to drink, hydrate and keep that water intake going as best you can to counter any negative affects.
Eat something hearty: Be sure to have your stomach full and not be drinking on an empty stomach.
Wrap Up
The holidays are an exciting time. Getting together with loved ones is always a fun time and alcohol is sure to join the party. Don’t let your bodybuilding goals suffer just because this can be a crazy time. Still enjoy yourself but in moderation. Knowing the negative effects of alcohol on your performance goals is important but should not scare you. Anything in moderation can be just fine to enjoy, but just remember what too much in excess can do. Plus, you’ll thank yourself the next morning.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Dubowski, K. M. (1985). “Absorption, distribution and elimination of alcohol: highway safety aspects”. (source)
Indiana University (2013). “Taste of beer, without effect from alcohol, triggers dopamine release in the brain”. (source)
Suter, Paolo M. (2005). “Is alcohol consumption a risk factor for weight gain and obesity?”. (source)
Walter, Marc; Gerhard, Urs; Gerlach, Manfred; Wiejers, Heinz-Gerd; Boening, Jobst; Wiesbeck, Gerhard A. (2006). “Controlled Study on the Combined Effect of Alcohol and Tobacco Smoking on Testosterone in Alcohol-Dependent Men”. (source)
Lang, Charles H.; Pruznak, Anne M.; Nystrom, Gerald J.; Vary, Thomas C. (2009). “Alcohol-induced decrease in muscle protein synthesis associated with increased binding of mTOR and raptor: Comparable effects in young and mature rats”. (source)
Miller, Mary Beth; Reen, Eliza Van; Barker, David H.; Roane, Brandy M.; Borsari, Brian; McGeary, John E.; Seifer, Ronald; Carskadon, Mary A. (2017). “The Impact of Sleep and Psychiatric Symptoms on Alcohol Consequences among Young Adults”. (source)
ShredCBD CBD Weight Loss Pills Review
ShredCBD is a great weight loss pill to help you achieve all your goals.
You may believe that all fat loss supplements are the same, and if you have tried a few already and found them to be ineffective, then you could be reluctant to try another one.
But there’s a new range of supplements taking the fitness world by storm – CBD.
You might associate CBD with stoners who sit on the sofa and snack all day. However, CBD, a non-psychoactive compound found in Cannabis, actually has the ability to curb appetite, increase energy and help you lose weight.
And one particular CBD product seems to stand out from the rest – ShredCBD. It contains a high dose of CBD isolate, as well as other natural fat burners.
But is it good enough for you to spend your hard-earned money on? Or is it just another fad?
Let’s take a closer look.
Shop at Shred CBD
What is Shred CBD?
Shred CBD is an innovative weight loss supplement free from stimulants and instead relies on the incredible properties of CBD, Green Tea, and Garcia Cambogia.
The most important ingredient is 1,200 mg CBD isolate, which is the purest form of CBD. This is a high dose that ensures that you will benefit from reduced hunger and the targeting of years of stored body fat.
The effects of Shred CBD can be summed up in 4 ways:
Stop Snacking
CBD is an effective appetite suppressant.
Prevent Fat Gain
It prevents the body from storing additional fat when you consume extra calories.
Burn More Calories
Metabolism speeds up via mitochondrial actions.
Target Fat Stores
Transforms white fat into brown fat, which is then more easily burned away.
Who is Shred CBD For?
Shred CBD Fat Burner is an all-natural fat burner without the stims – that makes it suitable for anyone who wants to lose weight. If you have tried other fat burners and haven’t had much luck, then ShredCBD is definitely worth a go!
CBD isolate is one of the newest fat-burning ingredients and has been tested under lab conditions with great success. It is the purest form of CBD with the least amount of other cannabinoids.
It is also suitable for bodybuilders and athletes who can experience fat burning with extra energy and focus and quicker recovery.
Ingredients in Shred CBD
PFX Labs are always completely transparent about their ingredients, and Shred CBD is no different. We like the simple and effective formula – 99% CBD isolate, Green Tea Extract, and Garcinia Cambogia. It’s sourced and manufactured in the US under a cGMP-certified lab with third-party inspectors.
ShredCBD contains:
Pure CBD Isolate
CBD is short for cannabidiol and is the most important ingredient in Shred CBD.
CBD has an incredible number of benefits, including benefits to sleep, inflammation, stress, mood, and energy levels. But what we’re really interested in here is how it aids weight loss.
The thing that really makes CBD an effective fat-burner is its fat-browning capability. It has the power to turn white fat into brown fat, which has higher levels of mitochondria and is more easily burned away by the body. (1)
CBD is completely legal and is even approved for a prescription for epilepsy. It doesn’t have any psychoactive effects, unlike the other key compound in cannabis – THC – which is responsible for the feeling of being high and increased appetite. On the other hand, CBD has been shown to reduce hunger, so you are more likely to reduce your food intake! (2)
PFX Labs is one of the first companies to harness the power of CBD for weight loss, a trend that is sure to continue. Shred CBD contains 1200mg of premium CBD isolate per pill. At this high dose, you are certain to experience the health benefits.
Green Tea Extract
You will find Green Tea Extract is the most popular fat burner. It promotes a calm mind and increased energy.
It is a potent antioxidant that boosts brain function and fat breakdown. It has been shown to increase fat oxidation by 17%! (3)
Garcinia Cambogia
Garcinia Cambogia is full of HCA, or hydroxycitric acid, which has remarkable weight loss properties.
Studies have shown that Garcinia Cambogia can reduce appetite and make you feel full. Moreover, it can reduce belly fat and block fat production by eliminating fat metabolites and citrate lyase, an enzyme that plays an important role in the formation of fat. (4)
The Endocannabinoid System
The reason why CBD has such incredible health impacts is because of the endocannabinoid system. The ECS is a natural part of our physiologies, and it is what enables cannabinoids such as CBD or THC to interact with our bodies.
ECS is directly connected to energy storage and the transportation of nutrients. It regulates everything from temperature and inflammation to mood and sleep. It even stimulates parts of the body involved with metabolism, such as the pancreas and gastrointestinal tract. (5)
Side Effects with Shred CBD
Shred CBD has no known adverse effects. All the ingredients are sourced from high-quality and natural ingredients.
In addition to fat-burning, CBD will provide you with a range of other benefits such as faster recovery after exercise, better sleep, and less anxiety.
If you haven’t tried CBD before, then you are in for a pleasant surprise. The CBD isolate works quickly and will suppress your appetite and give you extra focus. It works in synergy with Garcinia Cambogia and green tea extract and amplifies their effects.
You may have seen CBD oil being presented as the king of CBD products. However, when it comes to fat loss, a capsule is more effective. That is because it goes straight to your gut, where it can be properly absorbed over a long period of time, so you experience the weight loss benefits for longer.
If you have any health conditions, you should always speak to your doctor before trying any new supplement. That being said, ShredCBD is unlikely to cause any adverse effects.
Pricing on Shred CBD
To buy Shred CBD, you should go straight to the ShredCBD site.
Shred CBD gets cheaper the more you buy, so you may want to consider buying in bulk.
For the best results, you should take two capsules a day along with a meal. A bottle of Shred CBD contains 60 capsules per bottle, which is good for one month.
A 1 month supply only costs $52 USD, which is great value for money. At around $0.87 per capsule, this is cheap compared to other diet supplements and CBD supplements such as oils, which are very expensive at high doses.
If you go straight in with a 2 month supply of ShredCBD, you will save 5%, which works out to around $0.77 per pill. You can also save 10% by investing in a 3 month supply, which works out to just $0.72 per dose.
Will Shred CBD Get You High?
You will not get high on Shred CBD because it contains under 0.1% THC. THC is the psychoactive compound in the cannabis plant and is responsible for the high feeling, and at this low dose, you will not feel its effects.
Is Shred CBD Legal?
Yes, CBD products are legal in the United States, so long as they contain under 0.3% THC.
ShredCBD Review
Pros
Simple and effective list of ingredients: CBD isolate, Garcinia Cambogia, and Green Tea extract
Made in the USA in a GMP Certified facility
Effective for burning away unwanted fat and appetite suppression
Reduces anxiety and increases focus
100% natural fat-burning ingredients.
Reduce inflammation and improve exercise performance.
Zero Stimulants
Good value for money
Improve the quality of sleep and reduce stress
Cons
Immensely popular, which means there is a limited supply
Although the health benefits of CBD are impressive, research is still in its infancy
Only available in the USA, no other countries
Will Shred CBD Work for You?
PFX labs have created something special. When it comes to weight loss supplements, there is usually a lot of trial and error involved. Many of the stimulants and other chemicals may not be suitable for everyone, leading to a long and frustrating journey to find the right product.
However, ShredCBD is one of the few fat burners that should be suitable and effective for anyone. It promotes fat loss by interacting with your body’s natural endocannabinoid system, which has had thousands of years to evolve.
Although plant cannabinoids are chemically different from your body’s own endogenous cannabinoids, they twist themselves into similar shapes, so they can imitate our natural endocannabinoid and can therefore have some incredible and far-reaching effects throughout the body. (6)
Shred CBD, taken at the right dose, will help you to trim down and shift fat that has been stuck in your problem areas for years. Of course, no pill can make up for a healthy diet. To lose weight, you have to eat fewer calories than you burn. However, if you eat right and exercise, then Shred CBD will give you an extra boost on your weight loss journey.
Check out our list of the Best Fat Burners for more great weight loss supplements!
CBD Fat Burner: Conclusion
Shred CBD is the fat burner that we all getting excited about right now, so we recommend you give it a go before stocks run out. People are only just discovering CBD isolate, and it won’t be long before we see it popping up everywhere.
If you are looking for a premium CBD supplement to boost your metabolic rate, burn fat and recover faster, then you can’t do any better than Shred CBD.
Get ShredCBD, and you’ll see fat loss quickly and safely!
Try ShredCBD Here
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 Shred CBD and Envato
References
Parray, H. A., & Yun, J. W. (2016). Cannabidiol promotes browning in 3T3-L1 adipocytes. Molecular and cellular biochemistry, 416(1-2), 131–139. https://doi.org/10.1007/s11010-016-2702-5
Wierucka-Rybak, M., Wolak, M., & Bojanowska, E. (2014). The effects of leptin in combination with a cannabinoid receptor 1 antagonist, AM 251, or cannabidiol on food intake and body weight in rats fed a high-fat or a free-choice high sugar diet. Journal of physiology and pharmacology : an official journal of the Polish Physiological Society, 65(4), 487–496.
Venables, M., Hulston, C., Cox, H., & Jeukendrup, A. (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. The American Journal Of Clinical Nutrition, 87(3), 778-784. doi: 10.1093/ajcn/87.3.778
Li Oon Chuah, Wan Yong Ho, Boon Kee Beh, Swee Keong Yeap, “Updates on Antiobesity Effect of Garcinia Origin (−)-HCA”, Evidence-Based Complementary and Alternative Medicine, vol. 2013, Article ID 751658, 17 pages, 2013. https://doi.org/10.1155/2013/751658
González-Mariscal, I., & Egan, J. M. (2018). Endocannabinoids in the Islets of Langerhans: the ugly, the bad, and the good facts. American journal of physiology. Endocrinology and metabolism, 315(2), E174–E179. https://doi.org/10.1152/ajpendo.00338.2017
Lu, H. C., & Mackie, K. (2016). An Introduction to the Endogenous Cannabinoid System. Biological psychiatry, 79(7), 516–525. https://doi.org/10.1016/j.biopsych.2015.07.028
When To Take HMB For Maximum Muscle Growth & Development
HMB can work to preserve muscle mass and prevent muscle breakdown, especially when paired with other supplements.
For those of us looking to boost our gains and add to our massive physiques, we are constantly looking for the edge when it comes to enhancing all our goals. Supplements can be our best friends, especially ones that are high quality and from reputable companies. We all some of the essentials being a protein powder to enhance growth and recovery and a creatine supplement to really add to those gains. But one may be new to you and it is often paired with these above supplements to provide that extra level of gains we want most. For seeing greater results, HMB is that supplement you need most.
Let’s take a look at HMB and see what this supplement is all about. Knowing when and how to take it is vital for seeing huge growth and allowing our bodies to change so we see exactly what we want to. For boosting training and performance and having a body people will envy, this supplement may be the missing link to your supplementation routine that you need most.
What Is HMB?
HMB is short for beta-hydroxy-methyl butyrate and it is made in our body from the amino acid leucine. We’ve talked a lot about leucine in the past as it is one of the three branched-chain amino acids (BCAAs) that works to provide for increased benefits during and after your workout from things like increased strength, lower body fat, and of course, more muscle.
One of leucine’s benefits is that it stops the muscles from breaking down, but in fact, it is HMB that has this property. For those of us who heavily value that hard earned muscle growth, having a supplement like HMB in our routine is exactly what we need to keep our gains from totally breaking down (1).
Benefits Of HMB
The benefits of HMB are too great to ignore and we need to look heavily at this supplement to see just what it can do for us. Benefits include:
Increase in strength: In very active people, HMB works to increase strength by preventing the breakdown of muscle, thus allowing your muscles to continue to grow.
Enhanced recovery: By reducing soreness and muscle damage, HMB works to shorten recovery time and allow you to bounce back much faster even after those grueling workouts.
Absorption of protein: This allows you to get the most out of all protein being used to build muscle. Since protein is the building block of all muscle, absorbing and preserving as much as possible is hugely important to your gains.
Prevent muscle breakdown: A crucial benefit, don’t let those hard earned gains go to waste. With less damage to your muscles, you can keep that muscle on and eliminate breaking down (2).
Weight management: With more muscle building, you rely on those stores for energy and will start to target fat mass while preserving lean muscle.
Common Supplement Pairings With It
A great bonus to HMB is that it is safe and effective to take with other supplements. Most commonly, HMB is paired with creatine which allows you to significantly improve strength and size, while also reducing body fat and aiding in higher intensity exercise performance (3).
Glutamine is an amino acid essential for a number of bodily functions but it has great effects on muscle gain and exercise performance. Such benefits also include decreased muscle soreness and improved recovery after grueling workouts. For those who choose to pair HMB with glutamine, you can ensure that an increase in protein synthesis and a decrease in protein degradation will work to stop muscle loss (4).
We all know we need a good protein powder for those post-workout gains and the benefits of protein, whether it be a whey protein or something plant-based, are increased muscle growth and enhanced recovery with plenty of other health benefits as well. By combining a protein supplement with HMB you work to ensure all of this happens faster and more effectively only giving yourself a better chance at those gains you want to see most.
Best Time To Take HMB
It seems as though HMB is best to take before your workouts specifically 30-60 minutes before. For those in a regular training routine, work to keep that same routine for a few weeks while supplementing with HMB to allow for these effects to kick in. Once you decide to change up your routine, HMB will already be working wonders for your gains.
Featured HMB Supplement
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass. At a good price, this is a one of the best creatine products to buy for athletes.
Price: $39.00/ 30 servings
Try Transparent Labs StrengthSeries Creatine HMB Today
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
It’s no secret that we all want the best when it comes to our growth and gains. Supplements have the ability to give us everything we want and more and HMB is no different. Knowing the best time to take HMB and what to pair it with will prove to be great in the long run as you add onto that massive physique. You deserve the best when it comes to your supplements and you deserve to see results from your training and performance given the amount of work you truly put into it. Try HMB today and see what this can do for all your fitness goals.
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
Wu, Hongmei; Xia, Yang; Jiang, Jin; Du, Huanmin; Guo, Xiaoyan; et al. (2015). “Effect of beta-hydroxy-beta-methylbutyrate supplementation on muscle loss in older adults: A systematic review and meta-analysis”. (source)
Portal, Shawn; Eliakim, Alon; Nemet, Dan; Halevy, Orna; Zadik, Zvi (2010). “Effect of HMB supplementation on body composition, fitness, hormonal profile and muscle damage indices”. (source)
Mangine, Gerald T.; VanDusseldorp, Trisha A.; Hester, Garrett M.; Julian, Jennifer M.; Feito, Yuri (2020). “The addition of B-Hydroxy B-Methylbutyrate (HMB) to creatine monohydrate supplementation does not improve anthropometric and performance maintenance across a collegiate rugby season”. (source)
Ellis, Amy C.; Hunter, Gary R.; Goss, Amy M.; Gower, Barbara A. (2019). “Oral Supplementation with Beta-Hydroxy-Beta-Methylbutyrate, Arginine, and Glutamine Improves Lean Body Mass in Healthy Older Adults”. (source)
How To Lower Body Fat As A Natural Athlete For Optimal Performance
How Simon Bitner can get from 10% body fat to 6% body fat as a natural athlete and compete on the bodybuilding stage.
Simon Bitner has been weightlifting for many years and he built an aesthetic natural physique holding around 10% body fat. As a natural athlete, he knows that if he starts dieting hard or training with more volume or adding more cardio then he will start losing muscle in addition to fat.
As we get leaner it becomes harder to lose the remaining fat because the body will preserve certain fat perceived necessary for survival even though in this modern day and age we don’t need excess body fat for survival. And as we get leaner the body begins to see excess muscle as a liability and will begin to lose muscle.
This is the art and science of bodybuilding. How do we trick the body into burning that remaining fat while retaining the muscle. Sure its easier to do with anabolics, HGH, peptides, Insulin and other advanced chemistry. But even the most chemically enhanced bodybuilders benefit greatly from exploiting and healthy manipulation of the same fat loss and muscle preservation pathways that natural athletes must solely rely on.
So even though Simon is a natural athlete, the same protocol is effective for the Enhanced Athlete.
Fasted Cardio
4 capsules of Code Red Fat Burner before 20-50 minutes of fasted cardio.
During cardio drink All Day Shred (tastes good and refreshing if you add ice and don’t dilute it too much)
If hunger cravings before fasted cardio become distracting or uncomfortable, then you can drink the All Day Shred at that time. It will not break a fast. It enhances fasting by releasing fat and facilitating the transportation and usage of fat for energy.
Click here for All Day Shred
Breakfast
By the time we finished cardio we will have been fasting for some time. Sort of intermittent fasting and the benefits of fat burning, insulin sensitization, and detox are evident. But the longer we fast, the more that many pathways that we collectively call “metabolism” slows down making it harder to burn fat. In bodybuilding we must maintain a superhuman metabolism in order to make fast changes to the body. By breaking the fast, we ramp the metabolism back up. Simon will be eating carbs on this cut. This will allow him to maintain some muscle volume, preserve muscle, give fuel for harder weightlifting sessions, and speed up the metabolism.
Take 3 SLIN pills with breakfast. This will shorten the time that blood sugar and insulin levels are elevated allowing the body to enter fat burning mode much faster after breakfast. The more hours during the day we are in fat burning mode makes a huge difference in how fast we can get shredded.
Breakfast should be high in slow digesting protein because it satisfies hunger and rebuilds and protects muscle. We aren’t worried about the protein causing insulin release and negating fat loss because the SLIN pills will keep insulin low despite the additional protein. The low insulin levels also don’t handicap the muscle cell ability to uptake amino acids (protein) because the SLIN pills sensitize the muscle cells to be more responsive to less insulin.
Click here for SLIN
Mid Day
If Simon feels low on physical or mental energy or has hunger cravings then his body is struggling to release and use the fat for fuel. We don’t want the body using carbs for fuel because that means its doing that instead of burning fat. We want the carbs to remain stored in the muscles and liver as much as possible while fat is being released and utilized.
Thus, Simon needs to avoid snacking on carbs as a source of energy. This is the biggest mistake that the general population makes. We need to break the addiction to carbs. 2-4 capsules of Code Red Fat Burner will reduce the cravings for carbs, release fat from storage including from the stubborn areas such as the abs, and assist the body in utilizing the fat for fuel instead of the carbs. I think of the Code Red Fat Burner Pills as a meal because it replaces eating food to get calories.
Simon can also drink All Day Shred as much as he wants. It will also reduce hunger cravings and cause the body to burn more calories from fat than muscle while also maintaining a high metabolism despite a caloric deficit.
Click here for Code Red
Weightlifting
A natural athlete benefits most from heavy lifting in shorter intense sessions. 3 sets of each exercise, 3 exercises per muscle, the final set of each exercise should be far beyond failure. We aim to fail about 30 seconds into the set then use intensity techniques to make the set last 2 minutes so there is nothing left in the muscle afterwards. But we keep the amount of sets lower for the natural athlete. The Chemically Enhanced Athlete can do much more volume of exercise. For Simon we are focused on fat loss. We are not trying to burn calories during the weightlifting session.
We are instead sending a message to the muscle that we must maintain the muscle or build the muscle for survival. It doesn’t require long duration to send that signal to push past a certain threshold of muscular failure. There are many exercise approaches for cutting but this one has been very successful for our rapid transformations. Leave the calorie burning to the cardio, the 24 hour increased metabolism from the supplements, quality sleep, the controlled carbohydrate intake, and the weightlifting afterburn and increased calorie demand from rebuilding the muscle after stimulation.
Largest Meal Post Workout
If Simon can eat his largest meal soon after the workout that is great but if he feels better waiting to eat more later, then he can. The important thing is he takes the other 3 SLIN pills with his largest carbohydrate meal. This prevents the carbs from converting to fat, allows the muscles to uptake more carbohydrates, and puts the body back into fat burning mode quickly after the carbs are stored.
Before Bed
The ideal meal before bed for Simon on this Shredding Diet is to eat slow digesting protein with healthy fats. Ideally we would not eat carbs before bed. However, for many of us its hard to sleep without eating carbs. I need to eat carbs before bed and in the middle of the night or its hard to sleep. Sleep Juice can help a lot to get to sleep faster and deeper causing more HGH release, more restful sleep, better recovery, and more fat loss. But sometimes only carbs will do the trick.
In this case we can take 2 SLIN pills for the same effect and reasons above with our night time carbs and we can drink All Day Shred for the reasons above especially since it doesn’t contain any stimulants. It is one of the few fat burners that can be taken at night and not interfere with sleep.
We should not take Code Red Fat Burner or any other stimulants within 6 hours before sleep.
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