Available from STN Nutrition, Synergy from International Protein is a great all protein to use with meals during the day. It’s special blend of six types of protein give you a great variety of amino acids to get you through your day, plus it digests over a longer period of time than a whey protein, so you won’t feel hungry 5 minutes later!
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It’s so exciting starting a new type of diet and it’s really easy to get all revved up and affirm, "I'm going to go follow this diet!”, but then when it actually comes down to it, I think you walk away and you wonder, "What does that actually mean? What does that actually look like on my plate?"
What sort of food will I be eating, how often, how much and how do I make it?!
Meal Prep and Meal planning is one of the most confusing parts of fitness, but it can be very simple.
There are 3 key macros that make up all the food we eat: Protein, Carbohydrates (Carbs) and Fat. All diets are based around different proportions of these macros and some also require you to eat specific types of foods, for example, vegan diets can’t consume meats, fish, egg or dairy products (any animal products), while keto diet doesn’t specify the type of food as much as it eliminates carbohydrates.
Whichever type of diet you decide to follow, get to know the types of macros you should be eating and the types of foods within those macro groups. Once you know this, it’s easy to start to plan your meals so you have plenty of energy for training and other important activities in your life!
No matter the diet, if you’re highly active or training hard, 5-6 meals per day is a must! Ideally you would split your meals into roughly even sized meals or 3 larger and 2-3 smaller ones.
One of the best diets for muscle growth has 35% protein, 45% carbohydrate and 25% fat. This provides plenty of protein for growth and recovery. A good amount of carbohydrate for energy and recovery and not too much fat to help keep you lean but make your food still taste good!
If we pick a daily calorie intake of 2500 calories, and 35% of that is protein, then 875 calories need to come from protein, which is 219g or round up to 220g. If you divide this across 5 meals, that’s 44g protein per meal or around 36g per meal if you divide it over 6 meals.
Do that same calculation for carbs and fats and you get 1000 calories of carbs or 250g and 625 calories from fat, or 69g. On 5 meals per day, that’s 50g carbs and 13.8g fat per meal.
Here you can see how easily your diet is starting to take shape. You might choose to have slightly more of something at one meal and slightly less at another, but you get the idea!
Once you have this framework, you need to choose where those macros come from. Getting 44g or even 36g of protein at one meal can be tough, let alone repeating that 5-6 times per day. That’s about 200g of chicken or fish each time.
This is where protein supplements have an advantage over other protein foods. Not only are they a concentrated source of protein, but you don’t have to cook them, they come in lots of delicious flavours and you can take them 2-3 times a day.
International Protein’s Amino Charged WPI provides a massive 35.2g protein per serve so it’s the right amount you need for most people to recover and grow new muscle. It’s also super low in carbs and fats, so you can add those as you need for your perfect macro intake! Made from Grass Fed Whey Protein Isolate, Amino Charged WPI comes in 6 delicious flavours that taste amazing even on water. Take your pick from Chocolate, Vanilla, Banana, Strawberry, Cookies & Cream or Choc Raspberry today at STN Nutrition.
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This list isn’t exhaustive, but when I did a Google search, here are a few of the diet names that popped up; Zone, Mediterranean, Pritikin, Scarsdale, Atkins, South Beach, Dukan, Keto (and it’s 4 sub-types), Intermittent fasting (and it’s sub-types), DASH and even Vegan and Paleo, whilst an eating style, pop up when I searched ‘weight loss diets’.
So many different types of diets and yet only really 3 main macros to manipulate; protein, fat and carbs, so all diets will fall into a broader nutrient profile category, such as low fat/high carb, low fat/high protein, low carb/high fat, low carb/high protein, moderate protein, fat and carb. If they give specific amounts of foods to be eaten or macros to be counted, I call these Prescriptive Diets (Zone, Atkins, Keto), however, if the diet emphasizes the TYPE of food eaten, more so than the actual macro count, these are termed Lifestyle Diets. Examples of these are the DASH diet and Mediterranean diet
There are two key drivers for weight loss.
If you participate in a form of competitive bodybuilding, weight loss diets are a critical part of that process. Here, as a competitor, you are trying to shed all excess body fat to show absolutely everything, all your muscles, all your definition, on stage. This type of weight loss, where the weight loss isn’t necessarily because you are overweight or unhealthy, and often starting from a normal body weight or only slightly elevated body fat percentage, taking yourself down to an extreme level of low body fat, I call this Performance Weight Loss.
On the other hand, there is weight loss where a person is starting off from an overweight or an obese standpoint and trying to bring themselves back into a healthy weight range and most likely improve other health markers, such as heart disease or cancers risk, from that weight loss. I call this Essential Weight Loss.
Whether you are undertaking Performance Weight Loss, which is the weight loss to either make a weight class for an event or to get in shape, cut up for a bodybuilding competition, you are taking your body to a point which is beyond a normal degree of lean, with extremely low levels of body fat, for that ultimate ripped look or undertaking Essential Weight Loss and trying to shed unhealthy bodyfat, and whatever diet style you choose, the support of a safe, natural fat loss supplement is essential to achieving optimal results.
International Protein’s Carni-Strip is a stim free fat loss supplement formulated using four key forms of Carnitine; acetyl, tartrate, fumarate and orotate. All forms act as carnitine, taking fat into the muscle cells to burn for energy (provides energy & aids fat loss), improving endurance by sparing carbs because it allows fat to be used as the energy source, and also by preventing lactic acid build up. Each form has a unique secondary benefit to primarily support muscle, brain, liver and heart function!
The additional ingredients in Carni-Strip such as Bioperine, B Vitamins, Phosphorus and Magnesium, support the energy production processes, glucose utilisation and support nerve function for correct muscle contractions, so its great to use before exercise, particularly cardio exercise.
]]>In nutrition, “Macros” refer to the major nutrients our bodies use;
Protein, Carbohydrates, Fats, Fibre and Water.Protein is absolutely essential to life. Without it, we will die because protein is involved in literally every process within our body from the production of enzymes, digestion, cell repair, cell growth, mental function, and correct function of our immune system, just to name a few.
Protein comes in many forms, and in nature it is usually found with one or two of the other macros, for example, meats like chicken, beef or fish are protein plus fats. Dairy products such as yoghurt or milk are protein plus fat plus carbs. Plant proteins such as chickpeas or beans are protein plus carbs, plus fats plus fibre.
Proteins can also be isolated into products like egg white, whey protein isolate, calcium caseiante all of which are virtually pure protein. It used to be that protein powders on the market were very high protein, containing nearly 90% protein, but the trend now is to reduce the protein content of protein powder to keep the price low, so always read the label when purchasing to see what other macros you are getting.
Regardless of the type of protein, all proteins are made up of amino acids. Every different food has a different sequence of amino acids. Our body needs 20 different amino acids, but 9 of those we cannot synthesize ourselves. So we need to consume those in our foods. And that's what we all know as the essential amino acids.
ISOLEUCINE, LEUCINE & VALINE are Branch Chain Amino Acids (BCAA’s), and also part of the group of Essential Amino Acids (EAA’s). The other 6 EAA’s are; Histidine, Lysine, Methionine, Phenylalanine, Threonine and Tryptophan.
The good news, especially for vegans and people on plant based diets is that the body doesn't have to get all the essential amino acids at one time. As long as you're not deficient in one or more of those essential amino acids for an extended number of days, your body can utilize the protein for growth, repair and correct function, otherwise it will be burnt for fuel as either glucose or ketones.
Of those 20 amino acids used by our bodies, it's only leucine and lysine that can't be turned into glucose. Leucine and Lysine must be turned into ketone bodies and used through the ketogenic energy system.
Alanine, Glycine, Cysteine, Serine, Arginine, Histidine, Proline, Glutamine, Methionine, Aspartic Acid and Valine can only be turned into glucose, these are the gluconeogenic amino acids, used through the gluconeogenic pathway.
The remaining amino acids, Threonine, Tryptophan, Tyrosine, Phenylalanine and Iso-leucine can go through either the ketogenic cycle or they can go through the gluconeogenic cycle and be used in either way.
This does become important when you're looking at energy systems, but just note that it's leucine, which is obviously very, very familiar with everybody, because of its role in muscle growth, and lysine, that are the only two that can't be converted to be burned as glucose.
What are some of the main sources of protein for bodybuilders?
You can't go past chicken (chicken breast), beef, and I will say the lean versions of all of these, because as a bodybuilder, I tend to only look at the lean versions. I would only recommend chicken breasts, lean 90% fat-free steak, Fish, which is quite lean, although, as with animal proteins, they can also be a source of fat, depending on the type of fish used. Deep sea fish tend to be fatter than white fish, however the fats are very healthy. Chicken, meat and fish are not a source of carbohydrate, but they generally do have some source of fat with them, so you need to take that into account when you're looking at your overall diet and where your energy is coming from.
A good protein powder is probably one of the few proteins which is virtually all protein, but now days you do have to be careful when choosing a protein powder because a lot contain high levels of carbs and some fats. When we started International Protein, the market demanded that protein supplements had to have a very high protein content. If your product wasn't over about 85% protein coming from a whey protein isolate, people really wouldn't look at it, but now, I see a lot of proteins down in the 60%, maybe 70%. Always take the time to check out the Nutrition Panel and ingredients lists on any protein powder before you buy so you are aware of where it will fit in your nutrition plan.
International Proteins Amino Charged WPI contains a massive 35g protein per 40g serve which is about 88% protein! One of the highest on the market! It’s incredibly high in all the Essential Amino’s acids, especially the Branch Chain Amino Acids and contains extra Glutamine and Arginine for post workout recovery. It’s also super low in lactose so even those with lactose intolerance can use this amazing product.
When it comes to protein the first thing that you need to look at is what are your goals?
What are your short term goals? Are you trying to lose weight? Are you trying to build muscle? Are you just trying to be fit? Are you trying to maintain muscle mass? Are you specifically looking for some type of nutritional benefits? Your immediate goal is the first thing to consider when you're looking to choose your protein.
Next you need to look at what your activity level is. The more you do, the higher your protein requirement. For example, if you're just casually training 30 minutes a day, five days a week, you don't need as much protein as someone who's training two hours a day seven days a week or as much as someone who is doing multiple types of activities daily as part of their training regime.
So what's your goal and what's your activity level are the first two things that you should look at because that determines whether you're going to need a quick acting protein, or whether you need a protein which is a little more economical because you're using it a lot, or whether you need a specific recovery protein or maybe a slow release protein.
The other thing to think about is how old you are. There are different proteins which are more suited to younger people, and different proteins which are more suited to older people in terms of the nutritional properties that they have and the other health benefits that come with those proteins.
How many times a day do you eat? If you eat 6 or more meals a day you might need to eat a lot of protein meals to get that protein in each meal, so you will need a different supplement to someone who just uses protein once a day.
What time do you train? That's a really big one because the time that you train really impacts on whether you want to take a whey protein (fast absorption) or maybe a more slowly digesting protein.
Takes these things into consideration as it's not all the same. If you train first thing in the morning you might want to take a really good slow release protein the night before versus someone who trains in the afternoon and maybe just has to have their post-workout protein.
The other things to think about are how many cooked meals do you like to have or have time to make? Protein powder is convenient and if you're trying to substitute a cooked meal then it’s best you take a more slow-release protein than take a more rapidly digesting protein.
And finally, when you're looking for a protein you need to look at your other requirements. Do you need gluten-free? Are you a vegan and do you need a plant-based protein? Do you have any allergies? Do you want natural sweeteners? All of those type of things need to be taken into consideration when you choose your protein?
Now at International Protein I would say look to our brand first no matter what protein you're looking for because I believe that we have one that will suit everybody. We are coming out very soon with our Plant Power range and we also have our sweetener-free whey or sweetener-free WPI that's coming out very, very soon.
I believe International Protein is where you look, but if you don't look at International Protein, do look for a reputable brand, one that has been around for a while like we have. International Protein has been on the market for 18 years so we know our products are quality, we know they're trusted by everybody. I don't think you should look anywhere else but if you do, do look for things like that.
Look for banned substance-free like our International Protein products are. All Internatioal Protein products are also gluten-free and the ones that contain WPI, we use grass fed WPI with its higher nutritional value, including Vitamin D and CLA content.
Anyhow, in summing up, everybody's different so take those 6 factors into consideration next time you go shopping for protein.
In this day and age, it is easy to get caught up in the latest weight loss fad and over complicate things. The hard truth is that nothing will work until you nail the basics. Keep it simple, be patient and start working on these four areas.
DRINK MORE WATER
- We need to be consuming plenty of water daily and, let's be honest, the majority of us probably don’t have enough. Water can help speed up your metabolism; it helps increase your energy and also increases your performance when working out. The easiest way to know if you are consuming the right amount and to use for a rough guideline is to consume 1L water per 25KG body weight. So for example, if you weigh 75kg, you should aim for a minimum of 3 Litres per day.
TIP: Get a good sized water bottle to help you stay on track.
GET PLENTY OF SLEEP
- Do not underestimate the power of a good sleep. With the amount of daily stress we all have, the over-consumption of caffeine, it makes it hard for our bodies and minds to wind down when it is time to sleep. When we sleep is when our body is doing a massive part of the recovery process. If we are recovering more efficiently we can burn fat easier and quicker. Also, when our sleep routine is out of order, our body can release more Cortisol (the stress hormone) than usual and this hinders fat loss.
SHOP SLEEP SUPPLEMENTS
PROTEIN AND CALORIES MATTER
- it is important that you are consuming the right amount of calories. For fat loss it comes down to the simple equation of “calories in vs calories out“ ensuring that you have an optimal “macronutrient ratio”. Aim for 40% Protein, 40% Carbohydrates and 20% Fat to start with. To work out what your daily caloric intake would be, there are a few different calculators online (Google: IIFYM calculator). We recommend that you look at a few different calculators and average out the results to get your starting point. If you start putting on weight within the first few weeks, your caloric intake would be too high. You can track your daily calorie intake using free apps like My Fitness Pal.
SHOP PROTEIN SUPPLEMENTS
TRACK YOUR WORKOUTS
- noting your weight/repetitions each session is a great tool to ensure you are progressively overloading the muscle. This means, once you become adapted to the certain weight you are lifting for a certain amount of repetitions, you can increase the weight according. This is also one of the most effective training methods to build muscle.
Consistently implement these four tips over the next 30 days and enjoy the benefits. Healthy habits = results.
]]>.... and yes, they have 'enough protein'
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because dessert <3
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It doesn't matter if your goal is to lose fat, gain muscle or just get stronger, these 5 tips will have you getting more bang for your buck in no time!
1.
WATER - calculate 0.033 x your body weight in kgs... got it? That's the minimum about of water your body needs just to function in a healthy manner. Try drinking at least 500ml as soon as you wake up in the morning and keep a water bottle at arms reach. Yes, you will pee a lot at first, keep going! It will calm down after a few days. Possible side effects: more energy, weight loss, mental clarity, decreased hunger, less bloating and healthier digestion.
2. NUTRITION MATTERS
- no we aren't talking about living off chicken, rice and broccoli every day. The goal is to have a well balanced, consistent and sustainable eating plan. Aim for 80% "good food" and 20% "fun food" each day. If you haven't heard about Flexible Dieting it's worth a google.
3. MOVE
- get your heart rate up for at least 30 minutes a day. You don't have to join a gym, simply find something you enjoy doing.... dancing, skipping, swimming, walking, biking, it doesn't matter... just move!
4. SLEEP
- if you aren't getting at least 7 hours a day then make it a priority to resolve ASAP. Your health and wellness are more important that Netflix, social media, etc... all that stuff will still be there in the morning.
5.
READ THE LABEL - follow the directions and familiarize yourself with the ingredients. Not just with your supplements, get into the habit of doing this with everything you put into your body. In this day and age, there is no excuse for not knowing how to read a Nutritional Label. Educate yourself, knowledge is power!
We understand this can all be a little overwhelming and confusing. Please do not hesitate to pop in-store or send us a message, we are always happy to help.
STN Team x
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SHUTEYE
Alcohol may help you nod off quickly, but the quality of your sleep may not be so good. Those who drink close to bedtime don’t get enough rapid eye movement (REM) sleep where important processes of dreaming and restoration occur. This lack of sleep impairs muscle recovery and zaps energy, meaning your workouts the next day will suffer.
MUSCLE BUILDING AND PEAK PERFORMANCE
Sipping a beer after a tough workout can have disastrous effects on muscle growth. In a 2014 study, subjects who were given a heavy dose of alcohol, accompanied by either protein or carbohydrates, reduced their post-workout protein synthesis by 24% and 37% respectively. Reseachers in this study also found a significant decrease in peak power output 36 hours post-exercise. In other words, poor recovery equals poor performance.
APPETITE
Ever wonder why you’re ravenous at the end of an all nighter? Here’s why: alcohol sends your blood sugar levels on a roller coaster ride. This is especially true for fancy cocktails, where the high sugar content sends your blood sugar soaring, only to crash a few hours later. Couple this with decreased inhibitions and you’ll likely find yourself hitting up the nearest burger joint to rid those hunger pangs.
FAT BURNING
Your body isn’t designed to store alcohol, the same way it can store kilojoules from food. So when you drink your body has one priority: get rid of the alcohol! As a result, normal metabolic processes stop. This means kilojoules from the recent food you ate get stored as fat to be dealt with later. What’s more concerning is that alcohol especially decreases fat burning around your abdomen. And a bigger belly means bigger health risks, too.
SABOTAGE THE SIX PACK
Binge drinking is associated with higher levels of central adiposity (fat around the mid-drift) than the same number of drinks spread throughout the week. Research has shown that binge drinking can increase girth size by up to 10cm. If you’re aiming for a flat stomach, better to drink small amounts over time than everything in one night.
It’s not all bad news though! With a few simple tips, you can enjoy alcohol in moderation:
The Australian Government recommends a maximum of two standard drinks per day for men and women, and at least two alcohol free days per week. Fitness and physique goals differ for everyone, so it’s important to assess where alcohol fits in your nutrition and training plan. Six-pack abs and a six-pack of beer don’t need to be mutually exclusive. With a little planning and consideration, you can enjoy both things guilt free.
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Creatine is easily one of the most overlooked and underestimated supplements. It quickly became popular when studies demonstrated its effects, however with the ever changing market, and the more you use supplements, the more overlooked creatine becomes.
Creatine has an enormous amount of benefits, both for muscle gain and fat loss. Firstly, our body produces creatine naturally, however we exhaust our stores in 10 seconds and it takes our body, on average 5 minutes to replenish these stores. By supplementing with creatine, you increase muscle saturation, and thus ensure creatine stores are replenished far quicker. This dramatically increases explosive power particularly for those looking to increase lifting maximums, or even looking to improve explosive sprint power whether it be for sprint races, football or any other sport of which requires bursts of power.
Creatine also ensures there is an increase in intramuscular water retention, which ensures the body not only retains water around working muscle, but also allows the body to better utilise nutrients such as protein, particularly in the recovery phase.
In terms, creatine will help you to remain bigger, stronger and faster, whilst improving how the body utilises nutrients.
It is an absolute staple in all supplement stacks regardless of goal.
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Don't be fooled by the online hype, there's more to a perfect booty than a few squats. Not convinced? Add the below 5 exercises into your weekly routine and see the results for yourself.
Superset the above movements with these booty loving cardio variations OR add them into your cardio routine.
#TeamSTN
]]>Carry one with you EVERYWHERE. It’s important to drink at least 2L’s of pure H20 per day. Kickstart your day by drinking a large glass of water first thing in the morning.
Yes, the toilet breaks will be frequent at first but eventually your body will adjust.
Avoid anything processed and opt for foods in their 'whole form' (aka Whole Foods) These are quality meats, vegetables, fruits, nuts, rice, oats, etc. Use herbs and spices to flavour your foods rather than sugar filled sauces.
When choosing a processed food, avoid anything labelled “light” or “low fat” because they generally have a higher sugar content. But most importantly; Learn to read nutritional labels ASAP!
Get your heart rate up for at least 30 minutes a day. It really doesn’t matter how, just get it done.
Believe it or not… sleep is more important than TV and social media! Be conscious of what time you need to be in bed to get a quality sleep. It might be hard at first but eventually your body clock will adjust and you will develop a healthy sleep pattern.
Trouble sleeping... check out our SLEEP FORMULAS.
Avoid massive blowouts by enjoying ONE cheat meal a week. Be organised and plan your meals to coincide with upcoming social outings.
Eat your meal slowly, enjoy the flavours and don’t feel guilty after…. You earned it!
HOT TIP: If you have a REALLY bad cravings, write it on a piece of paper and pop it somewhere safe… when it comes time for your cheat meal, dig them out and choose one. Its mind over matter… you aren’t saying “no” just “later”. TRY IT!
Psst…. Avoid having full cheat DAY’s until you reach your goal weight/body fat percentage.
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Yep, this is actually a thing! Dust off that toaster and slice up a sweet potato, this healthy hack is a game changer for the healthy foodies of the world.
Simply slice your sweet potato (approx 1 cm thick) and pop it in the toaster for a few minutes. A sandwich press also works for this.
The topping options are only limited by your imagination.... Avocado, egg, bacon, peanut butter, maybe even some good old Aussie Vegemite?
Psst... If you didn't know already, the numbers on your toaster dial are actually cooking time 'minutes'.
Give it a try, upload a pic and tag us!
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If you’re into bodybuilding or prefer a general healthy way of living, chances are you’ve heard that amino acids are the building blocks of protein. Amino acids are further categorized into Essential and Non-essential amino acids. The body can make non-essential amino acids by itself, but essential amino acids can only be acquired through a rich and diverse diet. These essential amino acids are responsible for kick-starting the muscle rebuilding process and maintaining the muscle tissue in the body as well.
Top-tier amino acid supplements will contain any or all of the following types of amino acids:
Histidine is essential (both figuratively and literally) for making red and white blood cells, which help in delivering oxygen all throughout the body through the bloodstream and fight off diseases, respectively. As a matter of fact, this amino acid is crucial in the repair and growth of the muscle tissue as well.
Lysine is a major player in regulating the levels of nitrogen and calcium in the body. In fact, Lysine is absolutely essential for the production of three main compounds: hormones, antibodies, and collagen.
Methionine helps with digestion and also breaks down fat as well. Methionine is a key compound in producing high-quality creatine and is abundant in foods such as onions, fish, lentils, and other.
This amino acid is shown to treat depression, reduce pain, and keep a general feeling of well-being and happiness in life.
Without Threonine, there would be no collagen or elastin production in the body. Main natural sources include dairy, meat, and eggs.
Tryptophan
Tryptophan is an essential amino acid that helps to regulate sleep, mood, energy, and more.
BCAAs are comprised of three amino acids: Leucine, Isoleucine, and Valine. They are the most revered amino acids in lieu of a better and more efficient workout. For instance, Leucine greatly improves muscle protein synthesis and promotes healthy and natural muscle growth. On the other hand, Isoleucine and Valine are responsible for greatly improving how muscles work in regards to efficacy and the proper distribution of energy during a workout. In fact, these two amino acids play a major role in reducing the percentage of fat in the body – therefore keeping it lean and efficient.
Furthermore, making poor diet choices (especially while working out) can lead to an unwanted muscle breakdown. This happens because of the well-known fact that the leaner your body becomes – the greater the chance of it breaking down muscles instead of fat to satisfy your energy needs on a daily basis. Supplementing with BCAAs can reverse this process and lead to a better, leaner, and ultimately a healthier you.
This amino acid is called ALCAR as well. ALCAR is a key compound for utilising a healthy lifestyle, including natural weight loss, better performance, and more energy on a daily basis. In fact, Acetyl L-Carnitine has been shown to help with regulating the metabolism and detoxifying the body (thanks to its anti-oxidant properties) as well.
L-Glutamine is an excellent solution for treating sore muscles, exercise-induced exhaustion, and over-training as well. Other L-Glutamine benefits include keeping your blood sugar levels in check, increasing muscle protein synthesis, improving the immune functions in the body, aiding in muscle recovery, and more. In fact, without adequate L-Glutamine levels, the body can lose the ability to perform at peak levels.
Bottom line, L-Glutamine is a very efficient amino acid that helps to power the body’s basic and advanced performance needs -- without the hassle of losing precious muscle mass in the process of doing so.
Beta Alanine is categorized as a non-essential amino acid which can both occur naturally and be produced by the human body. Foods that are rich in Beta Alanine include fish, pork, soybeans, and more. Here is what Beta Alanine does in short:
Supplementing with high-quality Beta Alanine is also shown to increase muscle carnosine levels, which in turn significantly boosts your energy, strength, and the amount of lean muscle mass in your body as well.
According to a study published in the Journal of Reproductive Biology and Endocrinology, subjects who received 3.12 grams of D-Aspartic Acid (DAA) showed increased testosterone levels in as little as 12 days into the study. When the participants stopped taking D-Aspartic Acid, their T-levels dropped back to 10% as opposed to the previous whopping 40% increase.
But that’s just part of the story. In fact, trainers who are of older age tend to experience a sudden drop in their DAA levels due to their bodies becoming more inefficient and sluggish. This is especially true for individuals who make poor diet choices and do not include enough Amino Acids into their diets. A proper D-Aspartic Acid supplementation can change this in a heartbeat.
Arginine helps with many processes in the body, including healing the wounds, helping the kidneys to remove waste products quickly and efficiently, keeping the body’s immune function in check, dilating and relaxing the arteries, and more.
Cysteine is a sulfur-containing amino acid that represents a very important part of proper protein and enzyme functioning in the body. In fact, this very powerful essential amino acid is an important antioxidant as well.
Besides being a neurotransmitter, Glutamic acid plays an important role in amino acid degradation through a process called transamination. In addition to this valuable property, Glutamic acid plays a crucial role in the body’s ability to dispose of waste.
Glycine is a very important amino acid that has many benefits for the human body, including:
And if that wasn’t enough, Glycine lowers the chances of getting affected by type 2 diabetes as well.
Proline has numerous benefits for the human body, some of which are closely linked to collagen formation, the prevention of arteriosclerosis, and skin maintenance – among many others.
Arteriosclerosis is defined as the hardening of the arteries. People affected by this condition have higher chances of getting heart disease than the general populace. Arteriosclerosis happens when the arteries that transport oxygen and other nutrients from your heart to the rest of your body get clogged by fat. This puts a toll on the arteries because they can’t expand and contract as they normally would, which restricts the blood flow and makes the heart pump even faster and harder. This is where Proline comes into play. This non-essential amino acid plays an important role in getting rid of the buildup of fat – which decreases the blockages around the heart and the other vessels. Therefore, by decreasing the pressure by removing the accumulated fat on the artery walls, Proline decreases the risk of becoming affected by heart disease as well.
Another area where Proline excels is making sure that collagen formation goes as smoothly as possible. Collagen is a flexible tissue that stands between your bones and holds them together – just like superglue. What’s more is that this gel-like substance reduces friction and acts as a shock absorber while healing the cartilage as well. As a matter of fact, Proline helps the body by breaking down protein for later use in the cells. And when paired with Lysine, these two amino acids act as precursors to hydroxylysine and hydroxyproline. Hydroxyproline serves a major role in building collagen, ligaments, tendons, and heart muscle. In addition to this, collagen contains approximately 15% of Proline, making Proline supplementation absolutely crucial for treating chronic back pain, osteoarthritis, and soft tissue sprains.
Finally, Proline maintains and nurtures your skin. The skin is the largest organ in the body and represents the first line of defense against viruses and bacteria. When your skin is young, it’s also thicker and more elastic, thus enabling you to do body movements as you see fit. However, as we get older, the skin tends to become crude and thinner, and it also gradually drops down the amount of collagen as well. Add to this sun exposure, free radical damage, and other external factors, and we can see how the skin slowly degrades over time. Proline supplementation increases the production of collagen in the body and may revert, and in some cases prevent the symptoms of old skin.
Since all of the amino acids are tightly linked between each other, Serine is not an exemption of this rule. The body makes this amino acid by utilising the two amino acids Glycine and Threonine. Serine is important because of several reasons: it’s involved in the processes that burn both glucose and fat in the body. This compound also helps to make the four DNA bases A-G-C-T, and is a significant factor in a process called the methylation of DNA. This process involves methyl groups and whether or not they’ll stick to genes and turn them on or off. For instance, Methylation of the genes for type 1 diabetes can determine if an individual will be affected by this condition during the course of their lifetime.
Additionally, Serine is utilised to make creatine, a compound that interacts with water to pump up the muscles in the body. In fact, Serine is a major component of the immunoglobulins and antibodies that are responsible for fighting off infections and other ailments. Finally, Serine is an ethanolamine, choline, phospholipids, and sarcosine component that’s involved in the signal transmission in the nervous system as well.
This is one of the most important amino acid, part because it participates in the synthesis of structural proteins – or the production of neurotransmitters to be exact. In fact, Tyrosine is absolutely vital in the proper functioning of the hormones epinephrine, norepinephrine, serotonin, and dopamine, as stated by the University of Maryland Medical Center. In addition to these benefits, Tyrosine may also help those who experience sleep deprivation to achieve better, deeper, and longer-lasting quality REM sleep as well.
This amino acid is one of the most abundant amino acids involved in the nitrogen transportation in the body. As a matter of fact, Asparagine is a crucial component of certain proteins in regards to neural development, signaling, and transmission of nerve endings.
Additionally, this amino acid is known to be involved in the metabolic processes that control the nerves, cells, and the brain tissue as well. To add, Asparagine has an ability to convert one amino acid into another in the liver – processes known as amination and transamination. Even more, Asparagine maintains a healthy balance in the central nervous system, making you feel neither overly calm, nor anxious – but just about right.
Finally, Asparagine is a major factor in regulating the amounts of ammonia in the body. The neutral amide group in the structure of Asparagine, and bear with us as we get scientific, doesn’t transfer any special properties as soon as this amino acid comes into contact with a protein held together by two peptide bonds. Both the amino acids Asparagine and Glutamine are built upon high energy ATP (adenosine triphosphate) and can return this energy in a heartbeat once they revert back to Aspartic Acid and Glutamic Acid respectively. Both of these amino acids need Vitamin B6 and other enzymes in order to form. And the Asparagine in plants is built out of a combination between Aspartic Acid and ammonia, which means that Asparagine is a major force in balancing the excess ammonia in the body.
Selenocysteine is produced by Cysteine in a process that replaces the sulfur in Cysteine with Selenium. The body utilises Selenocysteine to produce Selenium, in a way that may prevent mercury toxicity. This is why people who tend to have low levels of Selenium are more prone to losing lean muscle mass, aging prematurely, getting affected by poor function of the liver, and even suffering from heart disease. Some of the Selenocysteine benefits include:
Serves as a potent antioxidant due to its higher reduction potential and lower pKa levels
It’s highly reactive because it does not interact directly with the other proteins in the body
This is currently the last amino acid to be discovered by scientists, but its importance is not to be discarded so easily. Pyrrolysine is shown to be a key player in the generation of energy in the chemical process of archaebacteria. In fact, without this amino acid, this process could hardly work.
Scientifically speaking, the hundreds amino acids that make up proteins are attached to themselves thanks to peptide bonds. These peptide bonds form long chains wherein each bond is an individual amino acid.
Secondly, a single amino acid contains both an amino group and a carboxylic group. In fact, amino acids that have an amino group which bonds directly to the alpha-carbon are called alpha amino acids.
As we go even deeper, and bear with us for a minute here, each alpha amino acid is made of:
A carbon atom called alpha carbon or Ca
A carboxylic acid or COOH that is bonded to the Ca
An amino group or NH2
A hydrogen atom
A unique R group
Additionally, there are L and D amino acids. These two are mirror images of each other, but are also non-superimposable as well. This means that when they’re put one over the other – they don’t achieve a perfect overlap. Pairs of L and D amino acids are called enantiomers.
Finally, only L types of amino acids end up building proteins. As most of us know, proteins are the catalysts for near every biochemical process that goes on inside the body. In fact, DNA, RNA, and proteins is what constitutes the genetic imprint of all living organisms on Earth. This is where high-quality branched-chain amino acid (BCAA) supplements come into play.
First off, most amino acid formulas predominantly use BCAAs, or branched-chain amino acids. This is important because of three main reasons, which we’ll jump into right now.
BCAAs help users to:
Sounds simple, right? Well, there’s more to it than that.
According to a study by Rene Koopman and colleagues, Leucine supplementation after a workout changes body protein balance from negative to positive – consequently leading to an anabolic (muscle-building) environment in the body. Furthermore, supplementing with BCAAs has been shown to have better effects in regards to increasing lean muscle mass and strength as opposed to sipping on sports drinks overloaded in carbs. And not only that, but BCAAs can help to reduce the percentage of fat in your body as well. The research that confirmed this thesis can be found in the Journal of the International Society of Sports Nutrition.
Additionally, there’s even more evidence to support the positive claims on BCAAs in relation to building muscle. As we said above, Leucine, Isoleucine, and Valine lead to triggering an anabolic response in the body when these amino acids are taken in supplement form. They also reduce muscle breakdown as well. In fact, a study from Sweden subjected the participants to 6.8 grams of BCAAs, after which they performed leg presses and were then tested against a group that didn’t take BCAAs at all. The results showed that those participants who took Branched-chain amino acids exhibited greater indications of better anabolism – while also showcasing reduced catabolism markers as well.
Finally, another study has shown that Leucine supplementation can have even greater benefits beyond the standard process in regards to the muscle protein synthesis pathways. The study examines if L-Leucine, creatine monohydrate, or HMB (β-hydroxy-β-methylbutyrate) are able to prevent the atrophic effects of Myostatin on differentiated C2C12 myotubes, and can be found here.
During the past several years, there have been piles of scientific research that end up support the hypotheses that BCAAs burn fat in a healthy way. One study, for example, used professional wrestlers on calorie-restricted diets to test how BCAAs affect these highly trained individuals. The conclusion showed that those who took BCAAs lost more visceral adipose tissue as opposed to the subjects that did not. During the study, the wrestlers who took branched-chain amino acids stayed at their peak performance levels despite a deficit in calorie intake.
Secondly, another study found that when you add L-Leucine to diets that are high in fat, the percentage of gained fat mass becomes greatly reduced. The scientists attribute this to L-Leucine’s ability to interact with a certain protein responsible for increasing the mitochondrial ability. As a matter of fact, that study also showed that L-Leucine improves glucose regulation and cholesterol metabolism as well.
Finally, research has shown that besides helping with muscle growth and fat loss – BCAAs can also improve athletic performance as well. A study done by Thomas B. Walker, Erica Anderson and colleagues at the Air Force Research Laboratory showed that Leucine-fortified protein was more effective in increasing lean muscle and strength as opposed to protein that wasn’t enriched with this amino acid. In fact, yet another study done by a scientific team in Japan (Keitaro Matsumoto and colleagues) confirmed that supplementing with BCAAs before a workout greatly increased an athlete's’ endurance. This occurred after prolonged usage of BCAAs, leading to a conclusion in favor of the body needing time to adapt to BCAAs in order to reap the full benefits of these three amino acids.
Additionally, a study on the effects of supplementation with BCAAs and L-Glutamine on blood fatigue factors in athletes showed promising results as well. In fact, the study was done to understand these athlete’s performance abilities at maximum intensity. Five younger athletes were divided into three groups: the first group received a placebo supplementation (PS), the second group was subjected to L-glutamine (GS), while the third group got BCAA supplementation. The athletes were then told to row at maximum intensity using an indoor rowing machine, after which their blood samples were collected on three occasions, as follows:
The scientists then analyzed several blood fatigue factors, including lactate, ammonia, creatine kinase, blood cytokines, and phosphorus. The results showed that the BCAA and L-glutamine group had higher phosphorus levels at the end of the exercise relative to the control group. What’s more, these groups had lower blood cytokines as well.
The following lineup includes our carefully chosen selection of the best amino acid supplements. As most of you are well-aware, our Second To None Nutrition team performs all the necessary research and leaves no room for error – meaning these amino acid formulas are thoroughly tested, carefully researched, and compared to each other for the ultimate 2018 amino acid supplements list.
Landing at number one is Anabol Nutrition Anabolic Armour – a very potent post-workout supplement powder that contains a clinically approved dosage of BCAAs as well. This product is excellent for promoting muscle growth, replenishing your muscle glycogen, and cut the workout recovery time by a significant margin. In fact, Anabolic Armour is built upon a scientifically researched formula that combines two critical macronutrients:
These compounds are scientifically proven to be one of the major factors in regards to recovery rates after long and hard training sessions at the gym. What’s more, Anabolic Armour by Anabol Nutrition fights off body inflammation and makes sure you’re up and ready for another quality workout in no time.
As we stated, this product contains both fast absorbing protein isolate and Hydrolyzed Whey Isolate that makes it the go-to formula for hundreds of thousands of professional athletes all around the world. What makes this blend special however is the inclusion of branched-chain amino acids or BCAAs (Leucine, Isoleucine, Valine), which are known to have countless of benefits for both professional trainers and weekend gym-goers as well.
Additionally, when you combine BCAAs with fast-acting carbs, this formula will reinvigorate your body through replenishing your depleted glycogen levels – making you train longer and harder. This is absolutely crucial because the main driving force behind muscle movement is none other than glycogen itself. Indirectly, fast-acting carbs will also prevent unwanted body mass loss as well.
To conclude, Anabolic Armour takes the first spot because of its quality, and the fact that it can be used almost any time during a given day.
Buy Anabol Nutrition Anabolic ArmourTaking our second spot is Optimum Nutrition’s best-seller Essential Amino Energy. Despite containing a healthy dose of carefully picked amino acids, this blend is fortified with powerful stimulants to keep you up and running for extended periods of time. Essential Amino Energy’s main ingredients include the all-mighty BCAAs to stimulate muscle growth and prevent loss of lean muscle mass, Arginine to make sure nitric oxide levels are taken care of, and Beta Alanine to offset muscle fatigue during, and especially after a prolonged time at the gym.
Optimum Nutrition Essential Amino Energy Ingredients
This product essentially contains two subcategories of ingredients:
The AMINO BLEND contains the following amino acids:
As we’ve seen above, all of these amino acids work in conjunction with each other to give you the ultimate combination of power, endurance, and strength. As a matter of fact, this formula is specially engineered to be used as both a pre-workout and an intra-workout blend as well.
The ENERGY BLEND contains the following ingredients:
This combination equals exactly 160 mg of caffeine per one scoop, which is more than enough to give you that extra boost for nailing your workout plan the first time.
Bottom line, this perfect mix of carefully picked amino acids and high-energy stimulants is what earned Optimum Nutrition Essential Amino Acids its second place.
Buy Optimum Nutrition Essential Amino energyStanding strong as our number three pick is International Protein Amino Recovery. This product can be used as both an intra and a post-workout supplement as well. These are the main benefits of including Amino Recovery into your nutritional plan:
In addition to these benefits, Amino Recovery by IP has been engineered to kick-start muscle protein synthesis as well. To add, this powerful amino acid formula contains a balanced mix of essential and non-essential amino acids that work in unison to bring out the best out of your physical prowess. And it tastes awesomely good.
As stated, this product is enriched with the following amino acids:
Essential:
And how exactly does Amino Recovery helps users?
It’s simple. This product is tailored in accordance with the latest scientific studies that showcase and, most importantly – confirm the effectiveness of amino acids on building lean muscle mass. When you spend quality time on training, you’re in actuality tearing your muscles – a process which can lead to soreness and inflammation the day after. The team behind International Protein Amino Recovery invented a formula that would build your muscles and prevent muscle loss after a strenuous exercise all at the same time. This is why Amino Recovery by IP ends up being our number three pick overall.
Buy International Protein Amino RecoveryAxis Labs Amino XTR takes the fourth place on our lineup. This highly potent and extremely powerful product is made in accordance with a 4:1:1 BCAA formula that offers the following major benefits:
What’s more, Amino XTR by Axis Labs is built with the addition of L-Glutamine into the mix, a compound which plays a vital role in preventing muscle tears and offers natural gains to users as well.
This product contains the following core ingredients:
4:1:1 BCAA Complex – 6,000 mg per serve
Despite the usual BCAA formulation, Amino XTR contains a healthy dose of Vitamin B6 as well. This compound is part of the B-complex family and is a major factor in processing fat and protein in the body as well. In addition to these properties, B6 is also known to promote healthy hair, liver, eyes, and most importantly – a healthy skin.
Finally, Vitamin B6 or Pyridoxine is one of the main compounds that helps in treating conditions such as depression, Parkinson’s disease, seizures, or coronary heart disease. The combination of BCAAs + Vitamin B6 has ultimately lead Axis Labs Amino XTR to become the fourth spot on our list.
Buy Axis Labs Amino XTRScivation Xtend is a 2:1:1 BCAA formula made for the ultimate gym enthusiast. Besides the all-powerful BCAAs (Leucine, Isoleucine, Valine), this blend also contains L-Glutamine, Citrulline Malate (1:1 ratio), and additional electrolytes as well to enable extensive training sessions without a drop in the levels of power and strength. In fact, Xtend is specially tailored in accordance with the latest scientific findings that showcase the amount of power Leucine has over building muscles.
A study by Lynch CJ showed that BCAAs (especially L-Leucine) play a vital role in the mTOR signaling pathway and the regulation of amino acids therein, which ultimately leads to extensive and all-natural muscle growth. This research was specifically done on the amino acid regulation of mTOR in adipocytes (fat cells, or cells that comprise most of the adipose tissue). The conclusion from this study stemmed towards Leucine being the main regulatory mechanism behind adipocytes and their role in body metabolism. More research is needed, but all results (even from different studies) are very promising for L-Leucine, the mTOR pathway, and consequently muscle growth.
This product contains the following major ingredients:
BCAAs are the major factor that promotes muscle growth, endurance, and strength (thanks to the interaction with the mTOR pathway as seen above). Secondly, Citrulline Malate is shown to reduce fatigue during exercise because it acts as an intramuscular buffer that takes care of excess ammonia and lactic acid. Lactic acid and ammonia are the two major concerns for all professional trainers who push their minds and bodies to the ultimate limit.
These two compounds can also cause a major drop in our pH levels – thus making it difficult to keep up at your initial working pace. Citrulline Malate prevents this sudden pH level drop and also helps with the reduction of post-workout fatigue as well.
Thirdly, L-Glutamine is a major player in preserving, building, and maintaining your lean muscle tissue.
And finally, the electrolytes featured in Scivation Xtend are important mainly because they keep your body hydrated and well-prepared for the whole duration of the training session at hand.
Buy Scivation XTENDRari Amino Mend provides everything a trainer would want from a BCAA supplement, but is also fortified with additional ingredients to promote better hydration after a strenuous workout. In addition, Rari Amino Mend is gluten free, GMO-free, and is suitable for vegans as well.
In terms of effectiveness, Amino Mend has been one of the top picks among users from all over the world. What’s more, this product tastes delicious and has an awesome texture to add in your daily nutritional wants and needs. To this extent, some users have recommended to dilute the powder with extra water in order to lighten the sweet taste.
Amino Mend core ingredients are:
The only thing that’s keeping Rari Amino Mend on the sixth spot is the fact that it’s priced slightly above average in relation to other competitive products.
Sheer BCAA is a quality amino acid formula that does the job well. This product contains slightly lower amounts of BCAAs that may be better fitting for athletes with lower body weights overall. Other than that, Sheer BCAA is effective, potent, and an excellent bang for the buck.
This product features:
Sheer BCAA takes the seventh spot in our lineup because it is not vegan-friendly and takes some light planning in order to incorporate this product into your nutritional plan.
This product is formulated with a 3:1:1 BCAA ratio for the ultimate anti-catabolic (to prevent muscle loss) effect. Cellucor Alpha Amino Gen 4 is made to function as the body’s main source of energy when all other energy reserves are depleted (such as pushing yourself to the limit at the gym). To add, Alpha Amino may work best when taken in conjunction with your daily workout routine, since this is the best time for this product to really show it’s true potential of preventing muscle catabolism dead in its tracks.
Alpha Amino core ingredients are:
Bottom line, Cellucor Alpha Amino is a little bit on the expensive side, and this is why this amino acid supplement earns the eight spot on our list.
BSN Amino X is a stimulant-free BCAA blend made to support natural muscle growth, help with endurance, and ultimately raise your training to the next level. In fact, this advanced branched-chain amino acid formula will also provide you with increased focus, more energy, and quicker recovery after a prolonged training session as well.
This product contains the following major ingredients:
Overall, BSN Amino X is a good pick, but the lack of flavours keeps this BCAA formula from reaching higher on our list.
BCAA Energy by Evlution Nutrition is a solid pick for both professional athletes and gym enthusiasts alike. This product comes with the standard 2:1:1 BCAA ratio that most trainers are familiar with. In fact, this BCAA ratio has been proven as the most effective formula for the largest amount of trainers across the globe.
Main ingredients are:
In conclusion, BCAA energy by Evlution Nutrition is an excellent choice for those who want to start shaping their fitness levels as soon as possible.
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Protein is one of the most important sources of molecules that we all need to consume in order to live strong and healthy lives. However, to understand why protein supplements are important and what protein supplements do for the body, we have to take a step back and explain what protein really is. Once we have a better understanding of that, it will be a lot easier to talk about protein supplements, powders, and other protein-related products in order to help you find the supplements that are best for you to reach your fitness goals and needs.
Simply speaking, proteins are molecules that are necessary for our survival. Proteins can be found in foods such as poultry, fish, dairy, and grains – just to name a few. When ingested, proteins are broken down to smaller components called ‘amino acids’.
The body needs 20 amino acids in order to function properly. Of these 20, the systems in the body can only create 11 by itself. These are called ‘non-essential’ or ‘conditionally-essential’ amino acids. The remaining nine are called ‘essential amino acids’. As a biological machine, the body cannot make these compounds – therefore we must consume essential amino acids through healthy and diverse diets.
The essential amino acids are:
When we eat protein-rich foods, the body breaks down the protein molecules into amino acids so that it can fuel the body to perform everyday tasks. A poor and monotonous diet may ultimately lead to protein deficiency, which is exactly where protein supplementation comes into place.
Protein supplements, or protein powders, are products that help with promoting healthy bones, skin, hair, and muscles. The major ingredient in these products is, unsurprisingly, protein, but there are several protein classifications that everyone should know about as well.
Protein concentrate is made when the liquid portion of milk is pushed through several filters. This process leaves behind a mixture which then dries out and forms protein concentrate. PC contains anywhere from 70-85% of protein in its composition and is not altogether free of carbohydrates and fat.
When PC undergoes additional filtering phases – the remainder of this product becomes protein isolate. PI (85%+ of protein) features an almost intact chain of the amino acid sequences that were present in PC as well. This means that PI does not necessarily lose any of its muscle-building qualities when the large proteins become denatured (broken down into smaller amino acid chains). Despite having the similar chemical structure, the body processes PC and PI very differently and this is why it’s so important to do your research in order to find which type of protein is best suited for your fitness goals.
The additional process of purifying protein isolate produces protein hydrolysate – a rapid-absorbing protein ideal for just about any time before entering the gym to finishing with your workout. Note, however, that hydrolyzed protein has fewer health promoting substances (other than the fast-absorbing protein itself) than both PI and PC combined. Hydrolyzed protein contains up to 95% of protein in its highly potent chemical structure.
Perhaps the most popular protein type among professional athletes is Whey Protein – whether it be concentrate, isolate, or hydrolysate. However, there are additional types of protein that most users gloss over. These include Casein, Soy Protein, Pea Protein, and Weight Gainers among many more.
As we mentioned, whey protein is currently the most popular protein powder in the supplement market. This type of protein is a by-product of turning milk into cheese, and its benefits are felt far and wide throughout different sports disciplines such as weightlifting, bodybuilding competitions, Crossfit, and more.
Research suggests that whey protein plays an important role in promoting lean muscle growth, quicker fat loss, and a multitude of cardiovascular benefits for the user. Due to its fast-absorbing nature, whey protein can also be used as a post-workout supplementation as well. What’s more, whey protein is inexpensive and comes in various flavours – meaning you’ll never get tired of munching on the same whey protein for prolonged periods of time.
Since whey protein comes from milk, and milk contains lactose, people who are affected by lactose intolerance would not be able to enjoy the full benefits that this type of protein offers.
Casein is manufactured, or rather – produced – by separating the liquid milk from its crude form. Depending on the process and the number of filtering processes, Casein can either be concentrate, isolate, or hydrolysate.
Pros
This type of protein offers similar benefits as whey protein, but the release processes between the two slightly differ. Due to its slow-releasing property, Casein protein works best when it is taken prior to bedtime. This will ensure that you’re getting enough nutrients while the body is in a prolonged fasting state.
Casein is not ideal to use right after a workout because the body needs immediate support. The slow-release nature of this type of protein is not able to meet the body’s demands so quickly. Casein can also be more expensive than whey protein as well.
Soy beans are one of the rarest sources of plant protein that offer the whole spectrum of essential amino acids. Just as whey and casein, soy protein can be both concentrated and isolated as well.
Including soy-based protein in your diet can have major positive effects to the immune function in the body. In fact, soy has been shown to prevent various cardiovascular ailments and reduce the risk of many forms of cancer.
Soy can have various effects on the hormone levels in the body, so make sure you consult with your healthcare professional if you’re thinking of adding soy protein into your nutritional plan.
Pea protein is produced from the yellow split pea, and is a popular alternative to the other protein types – especially among vegans and vegetarians.
This type of protein is hypoallergenic – meaning it has a very low chance of causing an allergic reaction in users. What’s more, pea protein contains little to none additives or artificial ingredients – and this makes it the go-to type of protein for users who enjoy the whole-food version of this vegan-friendly supplement.
Oftentimes, Isolated Pea protein doesn’t contain the whole spectrum of certain amino acids, and should be used in conjunction with other types of protein for achieving optimal results.
In addition to protein (often whey), Weight Gainers contain a sufficient amount of carbohydrates as well. These types of supplements are great for both bulking up and for professional athletes who need an extra nutritional surge prior to a competitive event.
Weight gainers are more economical than your ordinary food. In fact, these types of products are chock full with calories to allow for an extreme bulking up that cannot be achieved by food alone.
If you opt for weight gainers and don’t work out, chances are the extra calories from these supplements will be stored as fat for later use by your body.
As we mentioned above, protein is necessary to maintain a healthy body and a focused mind. Without it, our bodies just can’t work properly and will eventually suffer under both physiological and psychological stressors. In fact, lots of people don’t include sufficient amounts of protein in their diets – and this is where protein powder supplements come into play. Here are the five main benefits of protein powders:
Healthy muscles are the single most important prerequisite to leading a healthy and fulfilled life. Without them, we’re just as good as a bird with its wings cut off. In fact, the more muscles you have – the better you’ll be able to face various challenges in your life.
Living takes work. Whether you’re a student who casually works out or a professional athlete who trains 2-3 times a day – our muscles are what makes everything happen. Problem is, and we can’t stress this enough – people should include more protein in their diets, and should go about it in a smart and precise manner.
Junk food, fast food, and everything that includes empty calories won’t cut it. However, since quality protein powders are jam-packed with premium protein, as little as a scoop of your favourite protein supplement per day will provide a healthy stream of nutrients to your muscle tissue, so you won’t have to worry about undereating and under-performing anymore.
Besides helping you do, lift, and (occasionally) break stuff, your muscles serve a crucial role in helping you maintain a healthy metabolism as well. The more muscles you have – the more calories you burn throughout the day. Even the slightest increase in muscle mass can improve your metabolism and cardiovascular health. In fact, burning more calories leads to better control over your health at any given time.
Additionally, for those who don’t have the time to exercise, or just can’t do it because of other reasons, simple activities such as walking, gardening, or leisure swimming can have a profound impact on increasing your muscle mass in a healthy and natural manner.
Meals high in carbohydrates may leave you feeling full, then drowsy, then hungry again. This cycle is suboptimal both in the short and over the long haul for your health. Unlike carbs, protein (especially casein) takes more time to digest. This property (prolonged digestion time) is one of the many reasons why quality protein stays in the body longer and doesn’t cause any of the unwanted effects that carbohydrates do. What’s more, feeling full will make it less tempting to reach for unhealthy foods – meaning less weight, less fat, and an overall healthier you.
More strength is always good. Fact is, you don’t have to pull monster trucks with your earlobes to feel healthy, but be the type of strong person to be able to do any activity that you want. As we mentioned above, taking quality protein powders will increase your strength levels to unimaginable heights – making your life easier and more fulfilling as well. The key to this is making your bones strong and your muscles healthy, and protein powders do just that.
In order to avoid atrophy (breaking down) of the muscles, you have to be sure that you’re putting significant amounts of protein into your system. Furthermore, to look and feel healthy, including having a firm handshake, proper protein intake is a must. In fact, staying healthy and fit has everything to do with exercise, proper nutrition, and getting quality z’s overnight.
Checking off all of these boxes will make your constitution firm, sturdy, and well-shaped enough to have everyone turning their heads at you while you’re at the beach. All jokes aside, an adequate protein intake will provide a healthy muscle-to-fat percentage to sculpt your body into a solid, well-oiled biological machine to conquer all the challenges that life throws at you.
While doing this research, one particular question has popped up regularly: what kind of protein powder is the best one for me? The truth is: it all depends.
If you’re looking for fast-absorbing protein to replenish your energy levels immediately after exercise – then whey isolate should be your go-to supplement. If you’re trying to introduce a steady flow of nutrients in your body – go for casein. If you’re a serious athlete who needs mass fast, then a quality weight gainer could most possibly satisfy your fitness needs.
Additionally, we’ve included a detailed Best Protein Supplements lineup below, so feel free to check it out at your own pace.
Many protein supplements claim to be the best when it comes to weight loss. But nothing even remotely compares to the Optimum Nutrition Gold Standard Whey protein powder formula. This product features top-notch ingredients paired with a premium whey protein isolate (WPI) to ensure you get an optimal muscle growth and cut on unnecessary weight long after the dust has settled.
In fact, Gold Standard Whey has been proven time and again to be reliable, consistent, and awesomely delicious. These are some of the reasons why we’ve included ON Gold Standard Whey twice in our featured lineups.
Looking to bulk up instead? Look no further than International Protein Protein Synergy 5. This powerful combination of five different types of protein include:
…will provide you with enough lean mass to tuck away like a bear and forget about food for the next six months (kidding). All jokes aside though, IP Synergy 5 is definitely your go-to protein powder supplement if you find it hard to get calories in. This solid formula contains a whopping 32.8 grams of protein, 2.5 grams of carbs, and 220 mg of calcium to support strong bones – all featured in one scoop of just 40 grams!
Additionally, IP Synergy 5 prevents sudden muscle breakdown as well, meaning even more lean mass for you to become a real pro.
Protein shakes are one of the most delicious beverages trainers can consume; plus, they come with added calories (including the right amount of protein and carbs) to promote healthy and timely muscle gain – without the hassle of putting on unwanted fat all over your body. What’s more, protein shakes come in all shapes and sizes, which we’ll get back to in a minute.
With the recent surge in demand for protein shakes, it’s no wonder the industry is expected to reach (and exceed) sales of up to $10bn over the next five years worldwide. With that being said, here’s a quick guide on how to make the perfect protein shake.
Ingredients: 1 peeled banana, 150 grams of low-fat yogurt, 100 ml of skim or dairy-free milk, 1 tablespoon of peanut butter, 1 tablespoon of chia seeds, half a tablespoon of cinnamon (or to taste), 2 scoops of your favourite protein powder product.
To make, simply put all the ingredients in a blender, blend until it’s completely mixed, and drink away! It’s that easy!
Whether you’re a professional sportsperson or a casual trainer, the ideal protein shake can make all the difference in the world for you – including your performance, recovery, and your overall well-being as well. As we said, protein is crucial for building, repairing, and maintaining lean muscle mass, as well as for metabolising more than thousands of biochemical processes that take place in the body.
Protein shakes are the simplest way of building muscle in the shortest amount of time, as well as halving down your recovery time. However, with great protein shakes comes great responsibility, meaning if you don’t make (and take) these beverages properly, there is a great chance of hampering your muscle growth dead in its track (namely your abdominal muscles and your arms).
With all of that being said, making the right protein shake for you can be easy if you know exactly what you’re doing.
Having your preferred type of milk, paired with some dried fruit and almond butter is all that you’d need, right?
Wrong!
Putting too many ingredients in your protein shakes can prove as detrimental to your fitness levels, mostly because you’ll increase the calorie level without any real benefits as is.
To fix this, aim for some low-sugar ingredients that will help you put on muscle, not belly fat. Some of these ingredients include: Greek yogurt, strawberries, skim milk, berries, creatine monohydrate, beta-alanine, and more.
As far as protein powder is concerned, there cannot be anything as cheap and as high-quality, it’s just not going to happen. If your protein shake contains a low-quality protein powder with a suspiciously long shelf life, then you’re most likely setting yourself up for something filled to the bream with carbs.
To combat this, try to make your shakes with protein isolate. This ingredient is a tad bit more expensive than your regular protein product, but the way it’s processed can actually be highly beneficial for you. To be on the safe side, make sure that your protein powder contains at least 20-25 grams of protein per one serving/scoop. Going below those numbers will make a huge difference both to your wallet and will noticeably increase your belly flab as well.
If you’re consuming only protein (including protein shakes, powders, chicken, and all that jazz), then you’re most likely setting yourself up for failure in the form of additional weight. In fact, trying to copy a professional athlete’s diet would only make you fit for one particular sport – sumo wrestling.
Professional sportsmen eat a lot, but that’s only because they need those extra calories due to their strenuous physical regimens they put themselves through each day. Or in other words: they use those additional calories to generate extra energy and meet their physical quotas for that day.
To fix this issue, try to find protein powders brimming with BCAAs and L-Leucine. These two compounds are one of the most important ingredients for muscle growth, mainly because L-Leucine (also a part of the branched-chain amino acids, together with L-Isoleucine and L-Valine) stimulates muscle protein synthesis like no other ingredient, ever. If you’re unsure of whether or not your preferred protein powder contains L-Leucine, make sure to scour the label thoroughly and only make a purchase if your product succeeds to meet all of your demands beforehand.
Once you’ve bought a massive 5 lb container of your favourite protein powder, now you can only mix it with water or milk, right?
Wrong again.
Narrowing yourself to making it with water or milk alone means you’re missing out on healthier and probably tastier alternatives as well.
Next time you start with your brand-new protein tub, make sure to add a scoop or two of that delicious powder to your breakfast (porridge, pancakes, or crepes come to mind), and prevent future overeating during the day.
Before or after? This question of when to take your daily protein has eluded trainers ever since supplements became popular. The one and only true answer is: it depends. Or even more precisely – it depends on what your fitness goals entail.
If you’re trying to gain lean muscle mass without losing weight, then taking your protein shake together with your meals can be your best bet. If you’re trying to lose weight while preserving muscle, however, then you should take your daily dose of protein shake ideally after your workout, granted you’re doing the right workout for shedding off that extra fat. For trainers who are just looking for extra energy before their workouts, try to ditch protein before training and go for a nice spinach and pepper omelette instead.
A lot of the protein powders out there will contain allergens such as dairy, starch, soy, corn, gluten, and other additives you may not be familiar with. Currently, one of the most popular protein types is whey protein and, if you’re allergic to dairy, then you’ll have digestive issues with whey protein as well since it’s derived from milk. Additionally, a cheaply made soy protein can be very dangerous as it can cause inflammation, nausea, skin rashes, and other dangerous conditions as well. Cornstarch is an ingredient known to cause spikes in blood sugar and you should generally avoid this ingredient if you’re both a type 1 or a type 2 diabetic.
Granted, reading this comprehensive list before a purchase could be a daunting task, but better safe than sorry, right?
Again, it depends on your goals, but just to simplify things, the answer is a resounding yes. Protein consumption before bed is an effective dietary choice to increase your muscle mass and promote timely strength gains while you sleep. However, the final decision is up to the consumer to decide if taking protein shakes at night is something you’d go for.
Whether you’re looking to lose weight, gain lean muscle mass, or just save time on preparing meals – taking a protein shake as a meal replacement can seem very appealing at first. However, cutting whole foods from your diet such as chicken, bread, pasta, fruits and vegetables would actually lead to an unhealthy dietary regimen that could actually make you sick. Granted, there is a way to thrive on solely protein shakes, but this would require a thorough knowledge of foods, your personal biological and dietary preferences, a deep wallet, a direct comms link with a professional dietitian, and tons of other predispositions. To cut things short, removing whole foods and using protein shakes as a meal replacement can be dangerous for those who don’t know what they’re doing.
Additionally, liquid foods are ingested at a different rate than whole foods. For example, eating spinach, chia seeds, and eggs in their natural forms would take longer to digest than if you’d just blend these foods and chug a drink afterward. These two approaches (liquid VS whole) would provide very different outcomes for your body, including a different rate of digestion, huge variations in blood sugar levels, cholesterol levels, satiety, hormonal balance, and thousands of other biological processes that get fired whilst eating.
There is, however, a way to use protein shakes as meal replacements and, depending on your goals, consult with your dietician to guide you through.
This is a question that is often asked by expecting moms, new moms, and those moms who are nursing as well. The short answer is yes, the long answer is: go for a high-quality protein powder for your shake, do not exceed the recommended dose, immediately stop taking protein shakes if any side effects occur (rashes, bloating, indigestion, nausea), and you should be good to go. Also, expecting moms should aim for at least 25 grams of protein per day.
It depends. Diabetes is a very serious condition where the body (more precisely: the beta cells in the pancreas) loses the ability to produce insulin. Insulin is a hormone that controls the balance of sugar in the body, and as most of us know, sugar is one of the three macronutrients (besides protein and fat) that our bodies use to produce energy and function. So simply speaking, insulin takes the sugar from the bloodstream and distributes this macronutrient across all major points in the body, including organs, tissue, muscles, and more. Or to put it in the simplest words possible: no insulin, no ability to utilise sugar for energy.
There are two main types of Diabetes: Type 1 Diabetes and Type 2 Diabetes. Both of these conditions produce similar if not downright identical symptoms, but the nature of these two conditions is very different from one another (by this point, there should be a serious debate of whether or not the medical community should rename either of these two, because people confuse them almost all of the time).
Type 1 Diabetes is both a hereditary disease (if one of your parents has it, the likelihood of their child getting it is approximately 10 times more than with children coming from parents without the disease), and a condition that involves certain genes that get triggered under environmental or other conditions, including bacterial and viral infections as well. Individuals with Type 1 Diabetes do not get this condition because they eat too much sugar, it’s rather because they either have diabetic (Type 1) parents, or they carry a certain number of genes that trigger the disease under given circumstances. In Type 1 Diabetics, the so-called 'langerhans cells' (beta cells in the pancreas) are completely, in a lack of a better word, wiped out, and so their bodies produce little to no insulin at all. This is why it’s crucial for Type 1 Diabetics to receive insulin shots, or else they will get sick and die.
The main difference between Type 1 Diabetes and Type 2 Diabetes is the nature of the disease. Individuals with Type 2 Diabetes have an insulin resistance, whereas individuals with Type 1 Diabetes have little to no insulin at all. In other words, individuals with Type 2 Diabetes (due to a large number of factors, both genetic and environmental as well) do have sufficient amounts of insulin circling in their bodies, but this insulin does not work as intended, so they cannot fully utilise sugar as energy (same symptoms as Type 1 Diabetes).
In all honesty, Type 1 Diabetes and Type 2 Diabetes can overlap to a certain degree, but a further classification may be needed in order to avoid confusion among the general population.
So, how is this important for protein shakes? For one, protein is one of the three main macronutrients the body uses for energy, besides sugar and fat. As most of us know, sugar (carbohydrates), protein, and fat are interconnected and usually changes in one macronutrient lead to changes in the other two macronutrients as well.
For example, eating a meal consisting of 20% sugar, 40% protein, and the rest of it fat will lead to a slower sugar breakdown upon entering the body due to the inclusion of protein and fat. On the other hand, if you eat a meal that consists of 80% sugar and little to no protein or fat, then the sugar will be absorbed much quicker in the bloodstream and you will experience a great surge of energy and a sudden crash (this is why refined sugar in things such as Snickers and Mars is generally considered as “unhealthy”).
Now, if you happen to be a Type 1 Diabetic trainer, then you’re probably used to either insulin shots or delivering insulin in your body via apu mp. Therefore, you should always strive for a balanced protein shake between these three macronutrients (sugar, protein, and fat) in order to achieve a healthy balance and a slower rate of sugar breakdown to be used later during your training.
Both Type 1 and Type 2 Diabetics should consult with their healthcare practitioners to find out if they’re available to take protein shakes while training.
If you’re using quality protein supplements from trusted companies such as EHP Labs, International Protein, or Scitec Nutrition – you shouldn’t worry about any side effects negatively impacting your overall health. With that being said, users with pre-existing conditions should most definitely consult with their healthcare representative in order to determine how to take these products and how to properly dose their favourite protein powder supplements – granted they’re allowed to take them in the first place. For healthy individuals above 18 years of age – no side effects have been reported to this day.
The following lineup includes our carefully chosen list of the best protein powder supplements. As most of you are well-aware, our Second To None Nutrition team performs all the necessary research and leaves no room for error – meaning these protein powders are thoroughly tested, carefully researched, and compared to each other for the ultimate 2018 protein powder supplements list.
Optimum Nutrition Gold Standard Whey is one of the go-to proteins for both hardcore athletes and the occasional exercise hobbyist as well. This product packs a real punch: with an astonishing 24 grams of pure protein per scoop – it’s no wonder that ON Gold Standard Whey has taken the supplement market by storm.
In fact, Gold Standard Whey is excellent for gym-goers who want to cut on calories while providing their bodies with premium-quality protein to feel energized and full all at the same time.
This product contains the following core ingredients:
The combination of these three different protein types enables a synergistic bond to ensure a steady nutritional source for users who are seriously considering upping the ante in their exercise regimens. What’s more, supplementing with Gold Standard Whey by ON is the perfect starting protein powder if you’re unsure about what protein powder supplement is best suited for your fitness needs.
This product contains a cutting-edge scientific formula that combines WPI, L-Glutamine, and BCAAs (branched-chain amino acids) to provide optimal results quickly and efficiently. As we said above, Whey Protein Isolate is one of the best protein types quality-wise, since the body ingests this protein faster than other types of protein – ideal for timing a scoop right after exercise to ensure a steady stream of energy for the muscles.
Additionally, each Gold Standard Whey serving contains 5.5 grams of quality amino acids, which is optimal for muscle recovery and muscle repair after a strenuous workout. In fact, BCAAs are one of the most potent building blocks of the body, since they can repair muscle damage quicker than other amino acids – hence their effectiveness after rigorous training.
Scitec Nutrition 100% Whey Protein Professional stands strong as the No.2 pick on our list. When it comes to popularity, this product is topped only by Gold Standard Whey, and that is saying a lot. 100% Whey Protein by Scitec is a true engineering wonder: each serving contains a whopping 22 grams of protein, whilst sporting only 1.5 grams of fat and 3.8 grams of carbs. This is why WPP is so effective and loved by users all around the world.
Additionally, trainers will get the benefit of a specially tailored Amino Acid Matrix that includes the following amino acids:
These compounds are what makes Scitec Nutrition 100% Whey Protein Professional so good, and here’s why.
L-Leucine is an essential amino acid which our bodies don’t have the capacity to produce. This is one of the reasons why it’s so important to take your daily intake of L-Leucine from different sources – whether it be from food or high quality supplements.
In fact, L-Leucine is actually a BCAA (branched-chain amino acid) that builds and protects the muscles while the body is put under immense physical pressure. Plus, L-Leucine is the most abundant amino acid out of the other BCAAs (L-Isoleucine and L-Valine) – which makes it that more valuable for a regular gym-goer or a professional athlete.
On the other hand, while we exercise, we experience a sudden drop in BCAA levels, which can lead to all sorts of trouble. Supplementing with L-Leucine leads to an offset of muscle breakdown and enables users to exercise more in their next training sessions with the same or elevated intensity compared to their previous workouts.
L-Glutamine is an essential amino acid as well, which your body needs large amounts of in order to function properly. L-Glutamine is known to promote digestive health, brain health, athletic performance, lean muscle growth, and more. In addition to these benefits, L-Glutamine has shown to keep your blood sugar levels in check as well.
Taurine is a highly beneficial amino acid compound that promotes healthy neurological development, regulates the amount of water and minerals in the blood, and has antioxidant properties as well.
Buy 100% Whey Protein Professional
International Protein Amino Charged WPI is a powerful, supercharged, masterfully combined protein matrix that takes the third spot on our lineup. This premium tube contains the highest ratio of protein dietary intake, standing tall at 94%. In addition, Amino Charged WPI includes a high amount of bioactive peptides as well, which are compounds known to play a major role in keeping the body’s immune system intact. In fact, International Protein has most definitely made one of the best protein powder supplements on the market, topped only by ON Gold Standard Whey and SCITEC 100% WPP.
Amino Charged WPI features a specially engineered Amino Acid Enhanced Formula
The secret of WPI lies within the two amino acids L-Glutamine and L-Arginine, which work together in a synergistic bond to help preserve the lean muscle tissue during periods of long and hard training sessions. In fact, this formula is a major factor in improving the overall health among professional athletes who have trouble with maintaining an optimal muscle-to-fat ratio and need a boost in their monotonous exercise routine.
Additionally, WPI is free of fillers and unnecessary additions containing a pure protein form that leads to fast results. As a matter of fact, the type of protein (Whey Protein Isolate + Hydrolysed Whey Protein Isolate) within International Protein WPI is digested faster than other types of protein and is especially useful for high intensity exercise athletes such as sprinters, basketball and soccer players, cricket players, and more.
International Protein Amino Charged WPI is available in the following flavours:
Buy International Protein Amino Charged WPI
Scitec Nutrition 100% WPI is a quality protein formula that contains both WPI and Hydrolysed Whey Protein for natural and healthy muscle growth. This product is shown to be a major factor in stimulating muscle protein synthesis – a process which is crucial for gaining lean muscle mass after an intense workout. In addition to these benefits, Scitec 100% WPI contains zero lactose, zero sugar, and no fat. This makes it the perfect choice for those who are lactose intolerant or are in some way negatively affected by these compounds.
Scitec Nutrition contains considerate amounts of the conditionally essential amino acid L-Glutamine. As we mentioned, L-Glutamine is very effective in keeping most of the bodily functions in check. In fact, L-Glutamine has also been shown to:
Leaky gut syndrome is an autoimmune disease which can later evolve into arthritis, psoriasis, and Hashimoto’s disease among many ailments. Including additional L-glutamine supplementation in your nutritional plan can play a major role in repairing leaky gut so that you can live a fulfilling and productive life.
L-Glutamine is one of the main compounds that play a major role in detoxifying the body by ridding the body from excess ammonia. What’s more, L-Glutamine also has buffering properties as well, meaning it turns that excess ammonia into sugars, urea, and additional amino acids so that your body can be well-oiled and masterfully prepared for a quality time at the gym.
Fact is, a professional athlete loses near 40% of their L-Glutamine storage during an intense workout, which can lead to serious consequences such as broken immune function and consequently overtraining as well. By opting for quality L-Glutamine supplements, you’re basically helping the immune system to put itself together quickly and efficiently. As a matter of fact, L-Glutamine supplementation leads to a significant boost in the so-called ‘T-helper cells’ levels, compounds that are associated with reduced rates of muscle strains during a strenuous exercise. Bottom line, taking L-Glutamine in supplement form will increase your athletic performance by a significant margin.
Buy Scitec Nutrition 100% Whey Protein Isolate
Pure Protein by Viper Nutrition is a premium protein powder supplement that contains all of the 20 amino acids the body needs to perform at peak physical levels. In fact, Pure Protein is an excellent choice for athletes who experience digestive troubles due to whey protein’s slow digestive rate.
The team at Viper Nutrition has managed to solve this issue thanks to their uniquely engineered Pure Protein formula that does wonders for your digestive tract. To add, Viper Nutrition Pure Protein is also an ideal protein choice for fitness models, sport daredevils, and anyone who needs a healthy boost in their nutritional plans as well.
Pure Protein is specially tailored to enable rapid digestion in order to reduce the breakdown of muscles (muscle catabolism), and help with muscle building during, and especially after a workout. In fact, this product is designed with a 4:1:1 BCAA profile in mind to enable optimal protein biosynthesis in the lean muscle tissue as well.
The core benefits of using this product include:
With its many benefits, carefully concocted formulation, and great flavours to choose from – it’s no wonder that Viper Nutrition Pure Protein ended as the Number 5 pick on our lineup. Perhaps not as strong and potent as a whey protein concentrate or a protein isolate powder, but still a solid force not to be reckoned with: Viper Nutrition Pure Protein is a great alternative for those who are looking to improve their game by a significant notch.
Optimum Nutrition 100% Casein is a quality slow-digesting protein powder supplement that is excellent for consumption prior to going hours without food. This includes right before sleep or other times of prolonged fasting. In fact, Casein protein responds to the acid in the stomach by thickening and forming clumps, which leads to a steady stream of energy for hours on end. What’s more, ON Casein takes more time to be broken down into its constituent amino acids – which means those energy crashes will become a thing of the past.
Optimum Nutrition 100% Casein highlights include:
Users have reported that Optimum Nutrition 100% Casein tastes “better than Nesquik”. It also mixes easily as well and achieves that optimal balance between not being too thick nor too thin. In fact, ON Casein is the textbook example of a perfect balance between texture and taste.
Bottom line, ON Casein is great for users who want to steadily march towards their fitness goals.
This product easily takes our No.7 spot, because it delivers true results without it being too hard on your pocket. In fact, this product is the perfect pick for users looking to put on solid muscles and chisel their bodies to beach-like perfection.
This product is great for a few reasons:
Pure Supps 100% Mass contains one of the most balanced Amino Acid Matrix seen in a protein supplement on the market:
Pure Supps 100% Mass contains several types of protein that make it that more efficient for building lean muscle mass, including:
100% Mass by Pure Supps is a solid choice for both professional athletes and the occasional gym-goer as well.
BSc Nitrovol Lean Muscle is a quality formula specially tailored to provide users with maximal muscle gain and extreme strength as well. Nitrovol is not as explosive as the other protein powders on our list, but it provides a respectable amount of benefits to end up as the No.8 overall pick. These benefits include:
Nitrovol Lean Muscle combines three types of protein to ensure both fast and slow digestion times as well. In fact, this product is specifically engineered in 75-to-25 Whey to Casein ratio that provides an 8 hour amino acid delivery window.
Each scoop delivers a considerate amount of amino acids to kick off muscle protein synthesis before supplying the body with a steady protein release – therefore keeping it in a constant anabolic state. In simpler terms, BCs Nitrovol Lean Muscle will keep your muscles growing even when you’re not hitting the gym or doing other physical activities as well.
This product is strong, potent, and packs enough punch to be considered Second To None Nutrition’s 9th overall pick. Macrolution contains a carefully engineered combination of the ‘good’ fats, such as MCT’s, fiber-rich carbs like Fibersol, an antioxidant-rich veggie mix, and a state-of-the art whey protein to ensure you’re getting everything that’s needed for your muscles to grow organically and naturally.
In fact, Macrolution by MTS is one of the rarest protein powder supplements to contain valuable micronutrients that other blends usually brush off. These micronutrients are found in selected few vegetables (Kale, Broccoli, and Brussels Sprouts) and are shown to help with maintaining healthy weight, promoting regular bowel movement, nurture the skin, and more.
This product includes the following core ingredients: PROTEIN BLEND (EFA-WHEY A Unique Whey Protein/High-Phospholipid Complex, Whey Protein Concentrate [WPC], Whey Protein Isolate [WPI]), Fibersol, Sunflower Oil Powder, Cocoa (Alkali processed), Canola Oil Powder, Medium Chain Triglycerides Powder, Vegetable Powder Blend: Tomato, Kale, Broccoli and Brussels Sprouts, Natural & Artificial Flavors, Xanthan Gum, Sucralose, Silica.
Serving size is 1 scoop. This brand contains 30 servings per container.
To conclude: MTS Macrolution MRP is an excellent choice for users who want to build muscles and ensure an optimal weight as well.
Ultimate Muscle Protein (UMP) by Beverly Nutrition is a powerful free form amino acid formula that helps to maintain lean muscle tissue, boost the metabolism, and sustain muscle protein synthesis all at the same time.
Additionally, Beverly UMP is one of the rarest protein powder supplements that contains an 80-to-20 Casein to Whey protein ratio to enable a steady, sustained muscle growth over the long haul.
This product is excellent to:
Not to mention, it also tastes delicious as well. If you’re aiming to live a healthy lifestyle while putting on some serious mass – then Ultimate Muscle Protein by Beverly is the smart way to go.
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Ever had a day where no matter which way you move, you hurt? No matter what your goals are, recovery is an essential part of a healthy lifestyle.
For instant relief simply add 2 cups of Epsom Salts to a warm bath and soak for at least 12 mins. Your body will adsorb the magnesium and sulfates, also the warn water will help your muscles relax and loosen stiff joints.
Its amazing the difference a good nights sleep can make. Prioritise sleep over social media/Netflix for one week and enjoy the benefits of stronger muscles and increased endurance.
Studies have shown that sipping on BCAA's while training will prevent muscle proteins from breaking down during exercise, less damage = less soreness. BCAA supplements are also a must for anyone training fasted (empty stomach), this will encourage your body to burn stored fat for energy, rather than muscle tissue.
Lactic acid builds up inside you muscles while you are exercising and this contributes to fatigue and soreness. Stretching after exercising, while your muscles are warm, will help increase blood circulation and help release the lactic acid build up. Pay particular attention to the area's you utilised during training (legs, back, etc). Getting into a good stretching routine will also increase flexibility and reduce your chances of being injured.
Consuming a protein shake after training will quickly nourish your muscles and assist with recovery. Yes, you can also get protein from food, but will it not digest fast enough to replenish your body after a workout.
If your goal is to gain muscle, opt for a good quality Recovery protein that contains Carbohydrates, Glutamine & Creatine like Anabolic Armour.
]]>They say it can take between 21 and 66 days to turn a new behaviour into an automatic pattern, however motivation is what gets this process started. Here are five motivation hacks to help spur on your efforts and reach your health and fitness goals.
MAKE IT EASY FOR YOURSELF
Making healthy habits as easy as possible is one way to stay motivated and on track. Spend Sundays cooking a few healthy staples for the week, pack your gym bag and lunch the night before, and have a backup plan for missed exercise, such as a 10-minute bodyweight circuit at home.
BREAK IT DOWN
Losing 30kg can seem like a mammoth task so best to break up your goal into manageable chunks, such as losing half a kilo per week. Avoid fad diets or overly intense exercise programs that are unsustainable. You want to be able to continue these habits for life, so be realistic about your schedule and adjust your eating and exercise regime to bust through any weight loss or fitness plateaus.
FOCUS ON ACTIONS, NOT OUTCOMES
Instead of being fixated on a number, clothing size, or the exact number of calories to consume each day, make your goals action based. Specific goals such as drinking one glass of water with each meal or having a salad with dinner are tangible actions that will lead to a healthier, happier you.
MAKE IT FUN
Do you dread the treadmill, yet force yourself to slog it out? There’s a misconception that certain activities, like running, are essential for being fit. While cardiovascular exercise is important you’re more likely to stick an activity you enjoy long term. Try something fun, like Zumba or Barre Attack to improve your cardio and coordination, or mix it up on the gym floor with equipment such as TRX or BOSU balls. All this variety ensures you don’t become bored and will constantly challenge your body in new ways.
GIVE YOURSELF A BREAK
It’s hard to stay motivated when you feel flat. The truth is your body needs a break each week to rest, replenish and build muscle, otherwise you run the risk of burning out and ditching your workout all together. Plan one or two days where you do a low intensity activity like walking, gardening, stretching or yoga. Additionally, don’t be overly strict with your diet as it can lead to unhealthy thought patterns or disordered eating. Enjoy small indulgences without guilt a few times a week, as long as you’re eating whole foods and balanced meals most of the time.
Source: Fitness First
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There are a lot of considerations to make, and when the mind becomes focused on one thing, it often slips details in another. We're all guilty of tunnel vision every now and then.
And guess what? It's totally normal, it's called being a human being.
But if you've been living a vegetarian or vegan lifestyle for some time now, surely the question has come up of your protein intake.
The good news is, there are plenty of vegan protein options that are packed full of healthy and "complete" protein sources, that the body is readily able to break down and absorb, woohoo!
Lentils, tofu, black beans, quinoa, amaranth, soy milk, green peas the list goes on and on... (Check out One Green Planet's Top 25 Vegan Sources of Protein)
But the question isn't if you're eating these foods, the question is, are you eating enough of them?
If you're not training, looking to change your body composition, and are simply looking for a better, healthier you, you should be consuming:
Females: 0.5g protein per pound of bodyweight
Makes: 0.7 protein per pound of bodyweight
However, if you're exercising regularly and looking to improve your body (lose weight, build lean muscle, tone up etc) you should be consuming at least:
Females: 0.8g protein per pound of bodyweight
Males 1g protein per pound of body weight.
Depending on your size, gender and goals, this puts us in the ballpark of anywhere between 100g to 200g protein per day.
Tribeca' Health's Raw Vegan Organic Protein is the ultimate vegan lifestyle supplement. Learn more here.
Worried you might be falling short? Here's our Top 5 Signs and Symptoms of Protein Deficiency:
And you're tired of being tired.
Life is busy, we've all got stuff to do, but it's time to audit your lifestyle and ask yourself,
"Am I more tired than I should be?"
If you've made the switch to a vegan or vegetarian lifestyle recently, did it begin at around the same time?
Often when switching to a vegetarian or vegan lifestyle we feel incredible at first! A fresh lease on life, bursting with energy to take on the world, fueled by nature.
But over time, the body starts to catch up, and not getting enough protein make us fatigued...
Not just physically, but mentally too. How many cups of coffee do you need just to get through the day?
"Brain fog" is a major culprit of protein deficiency, with the amino acids in protein being essential for the brain to produce neurotransmitters such as serotonin (positive mood) and dopamine (motivation and energy).
Related: X50 Green Tea Energy Drink - Nature's Red Bull
When your body doesn't get enough protein, your muscles can't repair themselves properly after a workout.
In this case, strenuous exercise might make you feel like you've been hit by a bus for a week!
Even things like yoga, running or climbing a flight of stairs will seem like an absolute chore, as your body's muscles simply don't have the fuel to power, sustain or recover from the demands of daily activity.
No one likes being flabby. More so, no one likes becoming flabby.
The term "skinny fat" gets thrown around a lot, which involves a small frame but lack of muscular definition. But what actually causes the dreaded "skinny fat"?
You guessed it, protein deficiency.
Why? When your body can't find enough protein to sustain itself through diet or supplementation, it looks elsewhere to find it.
Your body literally begins to cannibalize its own muscle tissue.
This is why you'll see low fat or low carb diets, but never low protein diets!
👉 Get Tribeca's Raw Vegan Skinny Protein Superfood & Ancient Grain Blend 👈
This comes back to the ol' neurotransmitters again...
Without getting too "sciencey", here's the 411:
Protein is made of amino acids, which are the building blocks of our bodies. L-Tryptophan and L-Tyrosine are the precursors to serotonin and dopamine, meaning that if you don't get enough of these two amino acids through protein, you can kiss feelings of calm, excitement and positivity goodbye!
Why? Because as precursors, these are required tools for the brain to even begin producing these feel good neurotransmitters. Low serotonin is the culprit for depression and feelings of sadness, while low dopamine is the culprit for lethargy, low motivation and even addictive behavior!
The worst, right?!
Weight loss or gain is an equation of calories in vs calories out. It's really that simple.
So how can not eating enough protein cause me to gain weight, protein has just as many calories as carbohydrates, right?
Right you are! However, there's a few things you need to know...
Firstly, foods high in protein cause increased satiety.
Satiety is that feeling of satisfaction and fullness after eating a delicious, complete meal.
It's that sweet spot right before hitting a "food coma"
If you're eating a diet low in protein, it's difficult to achieve that feeling of satiety, and as a result, we reach for snacks or overeat, which causes our calorie count to go through the roof, without feeling full.
So how much of your favourite foods do you need to eat to get enough protein?
Lentils: 18g per cup
Tofu: 10g per cup
Black Beans: 16g per cup
Artichoke, Quinoa, Soy Milk & Peas: 8g per cup
Tribeca Raw Vegan Skinny Protein: 20g per serve
Unless you're capable of sticking to strict nutrition and eating these protein rich vegan-friendly foods in large proportions on a daily basis, we'd recommend picking up a protein supplement to increase your intake.
Tribeca's Raw Vegan Skinny Protein is an all natural source of vegan protein, blended with superfoods and ancient grains, plus green tea extract to boost metabolism.
Packed with 20g of protein, plus a blend of acai, camu camu, goji berry, seabuckthorn juice, green tea, amaranth, quinoa, buckwheat, millet and chia (all sourced organically of course), Tribeca's Raw Vegan Skinny Protein is the perfect low fat, low carb and high protein supplement or meal replacement to conveniently and deliciously boost your nutrition!
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You’re entering the gym, all pumped up for what’s about to be a MONSTER weight session at the gym. You grab the closest barbell, throw away ten bicep curls, and you leave it at that. Then, you bring the barbell to the other hand, but now you notice that something’s missing from the equation. You’re just not as hyped as you were before stepping through the gym doors. Then you go home all frustrated since you can’t really pinpoint what’s holding you back in your workout.
The answer? – Testosterone. Or the lack thereof to fully utilise your potential. One solution to this is to supplement your diet with high-quality T-boosters that would give that extra kick to crush your workout with ease.
When it comes to testosterone supplements, however, things can get tricky. That’s why we’ve compiled this 2018 Testosterone Boosters Guide, where we’ll take a look at everything T-related, including T-boosters ingredients, doses, effectiveness, and more.
In short, yes they do. Testosterone boosters are supplements that athletes (especially bodybuilders) use to boost their performance at the gym. Usually, these products are made out of plants and other natural ingredients and are generally labeled safe to use – especially true for events like bodybuilding competitions and the like. After all, having more testosterone is every guy's dream, right?
Nowadays, more and more individuals understand the benefits of proper T supplementing, so it’s no wonder why testosterone boosters have been rising in popularity recently. Testosterone boosters saw their rise to stardom because anabolic steroids (testosterone boosting compounds) were proclaimed too dangerous to use by numerous studies in the field.
Bottom line – testosterone boosters are the ultimate supplements for anyone looking to get lean whilst naturally building muscle in the process of doing so.
Generally, there are two main types of T-boosters:
Synthetic boosters, such as anabolic steroids, are tricky and can lead to dangerous consequences if taken recklessly. On the other hand, natural test boosting supplements are safer, which is why a large chunk of athletes nowadays opt for the latter.
First off, these products are excellent for anyone looking to naturally raise their testosterone levels. When compared to steroids, T-boosters do not strip you off of your testosterone levels after you cut them out from your nutritional plan. A sudden, unnatural drop in T-levels can have all kinds of nasty consequences, such as decreased libido, shrunken scrotum, limp pectoral muscles, and more. We don’t want that, so anabolic steroids are out of the question for good.
To experience a safe and steady increase in testosterone levels – pick a natural T-booster which will provide you with all the benefits of building a chiseled body whilst keeping you healthy and full of energy.
Natural test boosting supplements have many benefits, including:
…and much more. Additionally, regardless of how well a woman’s nutritional plan is made – they can only develop muscles up to a certain point before the growth altogether stops. Naturally, women have lower T-levels, and without the use of supplements such as testosterone boosters – their athletic performance will always hit a brick wall.
Furthermore, men are also prone to boundaries in training – with a slight difference being that they take longer to reach that physical peak as we mentioned it above. This happens because males have higher T-levels on average thanks to genetics and millions of years of human evolution. Even so, testosterone levels among men vary from one individual to another. Some men have more, others less, and this is where supplements such as testosterone boosters come rushing in into play. These products are specifically engineered to break past the limit and gallop further into lean perfection. Think Bradley Cooper in Limitless, but instead of the mind – we’re now unleashing the true potential of the body.
Before taking any test boosting supplements, make sure that the formula contains clinically tested ingredients that are labeled safe for use. The last thing you’d want is taking shady, low-quality formulations that may do you more harm than good.
Generally speaking, all high-quality testosterone boosters will contain some or all of these ingredients in one form or another:
This compound is an amino acid that regulates testosterone synthesis and may act as a stimulant when taken in supplement form. DAA is used by athletes worldwide to boost their T-levels, aid in sports performance, and increase gains. In addition, D-Aspartic Acid has also shown promising results for treating infertility in men.
Upon entering the body, this compound interacts with the chemicals in the brain to stimulate the release of the luteinizing hormone. The luteinizing hormone plays a major role in both testosterone and growth hormone production – two chemical processes that ultimately lead to significant increase in testosterone synthesis.
Interestingly enough, Vitamin D3 is both a vitamin and a hormone at the same time – leaning more on the hormone side. D3 is mostly produced when the body gets exposed to the sun – leading to a major increase in test production. What links these two compounds is the luteinizing hormone doing its job.
And if that wasn’t enough, there’s a huge pile of evidence elaborating on how Vitamin D3 increases testosterone levels in men.
Among men, around 60% of testosterone bounds with SHBG (Sex Hormone Binding Globulin) – a hormone that removes test’s anabolic properties and leaves the body with lesser amounts of testosterone. Supplementation with magnesium significantly decreases SHBG levels – which leads to greater free testosterone amounts that get released into the body.
For athletes, this means more power, energy, and stamina to simply knock your workout right out of the park.
This compound does a few things: it raises free testosterone levels, it enhances focus and mental clarity, and it improves the functioning of other hormones in the body as well. Boron also plays a significant role in lowering the amounts of estrogen through decreasing SHGB (Sex hormone-binding globulin) levels. SHGB directly impacts how much estrogen is secreted in active individuals.
Zinc is a must-have for any testosterone booster that’s taking itself seriously on the market. A study regarding zinc effects on wrestlers during workout found a positive correlation between zinc supplementation and a raise in T-levels. One group of wrestlers were given an identical zinc dose, whilst the participants of a second group took placebo pills. The conclusion showed that the placebo group had a significant drop in test levels as opposed to the group of wrestlers that took zinc.
In addition to this, supplementing with zinc may also increase free testosterone count and decrease every bodybuilder’s arch-nemesis – SHGB levels.
Back when testosterone boosters were still considered a novelty, the ingredients these formulations used were not clinically tested and weren’t deemed as safe to use. Most T-boosters back then were made out of ingredients that were personally picked by unproven scientists and groups who were just looking to make a quick buck. Therefore, evidence was scarce when it came to the potency of these ingredients and their effectiveness in safely raising testosterone levels in both women and men.
Nowadays, science has finally caught up and has managed to topple these so-called ‘bro scientists’ right off of their falsely claimed throne. The troubles don’t end here, however, since some companies still use these unproven ingredients in their mixes, which leads to false claims and double-crossing of honest consumers.
These are the outdated ingredients you should definitely be checking twice before taking them:
TT is a Mediterranean-native plant that is shown to have multiple benefits for the body when taken in supplement form. TT might help with alleviating angina symptoms, treat infertility, and protect the liver among individuals affected by diabetes mellitus as well.
However, Tribulus Terrestris isn’t proven to enhance athletic performance, nor increase T-levels. If you’re opting for T-boosters with TT, make sure to consult with your physician beforehand and follow their advice on the matter.
Deer Antler Velvet is a type of bone that later develops into deer antlers. Scientifically speaking, deer velvet is a growth hormone dubbed ‘insulin-like growth factor 1’, or IGF-1 in short. This unusual supplement is believed to heal torn ligaments or other sports injuries quicker than usual, but this is inadvertently false. In fact, multiple studies have confirmed that deer antler velvet does not increase athletic performance, aerobic power, or testosterone levels among individuals who take it.
Important to note is that deer antler velvet has been shown to somewhat help children affected by impaired growth – moreover dwarfism, gigantism, or other stunted growth conditions. Gym enthusiasts should aim to avoid this substance if possible – or at least for the time being.
As most of you know, bulking is one of the more ‘fun’ parts of everyone’s training regimen — simply because you get to eat more food. The goal when you embark on a bulk is to gain as much muscle mass as possible through an increased protein intake in our diets.
This leads to the conclusion that protein is an essential part of the bulking process. Taking too much of it, however, can have devastating consequences on your T-levels and can break the lower testosterone threshold for a significant amount. The reason behind this process lies in, you guessed it, Cortisol. An increased protein intake raises Cortisol (colloquially known as stress hormone) levels, which in turn suppresses testosterone via the testicular Leydig cells and the hypothalamus. This leads to lower test levels and negatively impacts the production of testosterone in the body.
In fact, a study has shown that the protein to carbs ratio in diets is very important for keeping testosterone levels in a healthy range. And here’s where testosterone boosting products come into play.
If you opt for a T-boosting supplement that checks all the marks, you’ll have no troubles with raising your testosterone levels. This rule applies regardless of the protein to carb ratio in your preferred diet.
T-boosters provide countless benefits for athletes of both sexes. These products can break the upper T-level threshold among women, and positively impact men’s physicality and appearance. By supplementing with testosterone boosters, your body gets the ‘green light’ for activating the adrenal gland – which secretes more testosterone as well. Testosterone brings forward the secondary sexual traits among men and serves a crucial role in the increase of T-levels among women.
Additionally, besides boosting power, stamina, and strength, T-boosters also aid in nurturing healthy reproductive organs among the male population.
Testosterone boosters can be made out of different sources. In comparison, creatine products fall under synthetic supplements – and so do anabolic steroids. These two supplements belong to the same category, but creatine products were proven time and time again to be safer down the stretch. On the other hand, T-boosters are manufactured by naturally deriving plant and herb extracts that have major test boosting properties.
Popular testosterone boosters may contain DHEA, ZMA, and Tribulus Terrestris doses in accordance with their formulations. In fact, these compounds may find their way into commercially available supplements that are not T-boosters, so be on the lookout for those as well. Furthermore, it’s very important to combine your test boosting program with proper exercise, diet, and sufficient amounts of deep sleep. This is by far the better approach as opposed to taking supplementation such as anabolic steroids, prohormones, or other unsafe and unproven products with potential ‘nasty’ side effects.
On a side note, prohormones may possibly help you with building muscles – but be sure to consult with a physician before taking these kinds of supplements.
Individuals who opt for T-boosters paired with a proper exercise program – gain muscle faster. Once you enhance this process, the recovery rate improves as well. All of these effects ultimately lead to intensive workout sessions for longer periods of time.
High T-levels in the bloodstream directly correlates with increased aggressiveness and energy. The former is a strong motivator to mercilessly train in order to reach optimum results in the shortest amounts of time. Higher aggressiveness during workouts, thanks to supplementing with testosterone boosters, leads to faster progress among beginners and pro athletes alike.
As we mentioned above, testosterone has a primary function which leads to developing secondary sexual traits among men. In fact, healthy T-levels are shown to battle conditions such as impotence as well. Men who are affected by fertility problems can greatly benefit by raising their testosterone levels in the body. What’s more, the aging process further slows down the secretion of testosterone from the adrenals and testes among the male population. Fortunately, this process can be reversed thanks to having an active lifestyle, proper dieting, and supplementation with high-quality testosterone boosters.
In continuation, T-boosters have other benefits as well. They:
…and much more.
When compared to anabolic steroid ingestion or injection – testosterone boosters are generally safe. In order to prevent any potential negative side effects that may arise, be sure to put your test-boosting program on hold after finishing off your preferred T-boosting product. This practice both relaxes and cleans the body to garner additional strength for future supplementation of your choice.
Note: make sure you read your preferred testosterone booster label and follow the written instructions in a clear manner. Always ask your doctor whether you’re in the clear of taking any supplementation, including testosterone boosters as well.
Testosterone boosters may provide you with immense benefits, but if your lifestyle involves tobacco, excessive use of alcohol, and poor dieting choices – the results of T-booster supplementation will also be poor. T-boosters only work if you’re leading a healthy lifestyle that’ll allow reaping the full benefits of these products.
Additionally, test boosters should only be taken if you’re being active in all fields – mostly including exercise and properly taking care of your body. Bottom line is – you will most definitely reap the benefits if you do all of these things properly, but there are a couple of other things that will also help you to build that perfect beach body.
Basically, what this means is to incorporate the ‘holy’ trifecta of all exercises: squats, bench presses, and deadlifts. The rule states that training large muscle groups leads to your body producing more testosterone. When you employ all of these exercises with proper form, you’ll experience the benefits of increased T-levels, additional muscle gains, and a major increase in growth hormone levels.
As we previously mentioned, leaning too much on the protein side can actually decrease testosterone levels and leave you behind in the gain game. If the protein you take is at or exceeds 0.85g/lb of body weight per day, then your macronutrient ratio may overshadow the benefits of testosterone boosters. In addition to that, a high protein intake may cause a significant rise in your Cortisol and SHGB levels, which in turn will lower testosterone secretion. This process is not beneficial for anyone since it increases fat gains and lowers T-levels.
We’re sure that most of you have experienced that feeling of excitement after feeling the first sun rays of summer, right? That’s your body telling you that the sun is healthy for you – although in reasonable amounts (prolonged exposure to sun’s ultraviolet rays can lead to all sorts of trouble). In short: the sun equals more Vitamin D3, and D3 means more testosterone in an all-natural way.
It’s clear: alcohol intake lowers testosterone levels. In fact, drinking beer regularly can have devastating effects on your T-levels in the long haul. This happens because beer contains so-called ‘phytoestrogens’ – compounds that increase estrogen levels which, as we’ve shown above, have the effect of lowering the amount of testosterone in the body. As a matter of fact, numerous studies have pointed out that chronic alcoholics have lower T-levels relative to non-alcoholic individuals.
Opting for foods rich in simple sugars is a big no-go if you want to improve testosterone chart readings. Upon consumption, these sugary foods cause spikes in blood glucose levels, which trigger the release of the hormone insulin as a response. Acting recklessly with sugary foods increases the chances of becoming resistant to insulin. Insulin resistance can lead to all sorts of trouble, including diabetes and other complications and health risks further down the stretch. In the short run, however, being insulin resistant means having increased levels of Cortisol in the body, which is shown to lower testosterone levels by significant amounts.
Bottom line, avoid sugary foods wherever and whenever you can.
The following lineup lists our hand-picked selection of the best testosterone boosting supplements. As most of you know, we take these things very seriously and don’t leave room for error – therefore these testosterone boosters are thoroughly researched, tested, and compared between one another for the ultimate 2018 list.
With Body War Alpha War, now anyone can triumph.
Buy Body War Alpha WarT-Lift by Reset Nutrition is a major player in the test-boosting league. This product restores your natural testosterone levels without the hassle of having to cycle synthetic hormones, which is incredible. T-Lift features an all-natural formulation that stimulates the body to produce more of the so-called ‘Leutinizing Hormone’. This hormone breaks the normal testosterone threshold – therefore enabling more T-production beyond normal levels of what physiology allows.
Furthermore, Reset Nutrition, T-Lift is more than just your regular test drive, since it increases baseline T-levels, improves libido, and maximises the production of red blood cells in the body.
Some of this product’s major ingredients include:
…and much more. Reset Nutrition T-Lift packs more than enough ‘juice’ to keep your muscles grinding to the max.
Buy Reset Nutrition T-Lift
This is the second Reset Nutrition entry in our lineup, which proves that these guys know what’s up, and they confidently put it in practice. Reset Nutrition E-Balance is great on many levels, but where it excels is its ability to block the enzyme responsible for turning T-levels into estrogen, whilst also suppressing the levels of cortisol in the body.
As we’ve mentioned above, estrogen is a bodybuilder’s ultimate arch-nemesis since it prevents muscle gains and leads to an unnecessary retention of water and fat. Thankfully, EST Sports has developed a way to boost up testosterone in a healthy and natural manner.
This product contains:
…just to name a few. Bottom line, Reset Nutrition E-Balance is an excellent choice to rekindle that youthful vigor back into everyone’s life.
Buy Reset Nutrition E-Balance
This one’s easy. When it comes to testosterone boosting properties, TestoFuel is most pro athlete’s preferred choice since it’s simply the best. This product uses natural, safe, and most of all – scientifically proven ingredients for anyone looking to enhance their workout and achieve the ultimate body.
Additionally, TestoFuel is not just for gains in the muscle area. It features state-of-the-art components that give users more energy, enable faster recovery rate, and improve libido levels for better performance in the sack. In short, TestoFuel has the following benefits:
TestoFuel differs from other products in the T-boosting market thanks to the unique approach of the company, which is always looking to improve upon their almost-perfect testosterone boosting formulation. Individuals can be sure that they’re always getting the latest formulation – tailored in accordance with the latest clinical trials. In comparison, other companies update their products every 2.5 – 5 years, or some never at all.
Each ingredient within TestoFuel works in perfect symbiosis to administer the ultimate test-boosting results, faster and better than ever before. This product’s main ingredients include Vitamin D, Oyster Extract, and DAspartic Acid among other – all clinically proven to boost T-levels in a healthy and all-natural manner.
In conclusion, TestoFuel is currently one of the best options on the market.
Elemental Nutrition underwent some major changes in 2016 – both in-house and towards their approach to customers – which yielded notable results. In fact, their re-branded merchandise is now looking slicker and tastier than ever before.
EN Massive Muscle Fuel is strong, potent, and the best legal testosterone boosting alternative to anabolic steroids out there. This supplement is chock full of natural and potent ingredients for the ultimate T-booster experience, including:
These ingredients are carefully picked to assist you in providing the ultimate gains thanks to their potent testosterone boosting qualities. As a matter of fact, Elemental Nutrition Massive Muscle Fuel features a synergistic formulation of one of the strongest and most potent ingredients on the market.
Puttnig the amazing name aside, The Gear is a testosterone stimulating product featuring 120 capsules that aids in recovery, speeds up protein synthesis, and maximises free T-levels in the body. This supplement is designed to help you achieve peak free T-levels and keep them there for as long as it takes to crush your workout. The Gear does this by utilising all-natural and potent aromatase inhibitors – packed in neat capsules for optimum results.
Max’s The Gear contains:
These ingredients work in synergy to bring down your estrogen levels, shoot up your free test levels, and maximise gains while at the gym. The Gear is a well-rounded product that benefits both beginners and individuals who are looking to up the ante relative to their current athletic progress. What’s more, this T-booster improves the libido for additional motivation and elevated mood levels. In addition, The Gear works with the ladies as well.
If you’re looking for a well-rounded test-boosting supplement that delivers – then Max’s The Gear, without a doubt, would be the go-to pick for your training needs.
Triandrobol Test is a non-hormonal plant-based formulation that has been scientifically proven to work. This product urges the body to produce more testosterone without putting a toll on other functions, nor interfering with everyday tasks. TT is formulated to be perfectly suitable for vegan individuals as well.
The team back at Body Science proved that they can make a perfectly decent supplement, which comes in the form of their latest T-booster Triandrobol Test, under the Alpha Series label. TT helps with:
Body Science Triandrobol saw several iterations before settling on the current one. Its previous version featured additional ingredients for faster recovery and support, but Triandrobol Test makes up for this omission by including more potent testosterone boosting compounds.
Super Test has stood the test of time – especially true for a market as competitive as testosterone boosting supplementation. But, as the old saying goes: don’t change a winning team. Beast Super Test has been proven to work time and time again as one of the more potent T-boosters out there.
In fact, Super Test is specially designed to help with cleaning and detoxifying both the kidneys and liver. Professional athletes and weight lifters put an additional toll on their cleansing systems due to demanding diets and intense supplementation. Super Test negates these processes thanks to its cleanse-friendly formula that keeps the vital organs safe.
This product is for serious individuals looking for optimum results. Some of its benefits include:
Beast Super Test contains:
Beast Super Test is great for anyone looking to channel the inner beast and conquer their workout with ease.
Pairing an eye-catching design with excellent branding – Test Freak features clinically tested compounds to stimulate the body’s test production like none other. PharmaFreak Test Freak is a hybrid product that contains both vitamins and minerals for achieving the ultimate lean body. This supplement is also backed up by solid science:
All of these ingredients work in unison to optimise your testosterone levels and signal the body to stop converting test into DHT and estrogen. In addition, Test Freak supplementation allows for greater free T-levels – leading to better performance at the gym. This formula is somewhat on the stronger side, so it’s not recommended for individuals that are just now breaking into the bodybuilding game.
Body Ripped Androbolin possesses a potent formula that assists in the body’s natural response to raise test levels for significant amounts. The formulation behind it is specifically tailored to enhance the physiological processes that occurs in the male body and provide that extra push to reach physical excellence.
Androbolin features a state-of-the art design wrapped in a slick-looking bottle for the ultimate motivational boost. This T-levels booster gathers its formulation potency out of an ingredient called red clover extract. This compound activates the androgen receptors and the coactivator protein – which ultimately leads to better free testosterone utilisation and more gains. Androbolin is also packed with:
At the end of the day, regardless of which T-boosting product you prefer, make sure you consults with a healthcare professional beforehand, in order to build a supplementation program that is best fitted to your needs.
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The recent surge in technology has glued people to their chairs, sofas, and computers. Because of this, it's obvious that humanity just isn’t as active as it should be. The results are devastating to look at, as more and more individuals struggle with obesity now more than ever. Sadly, even the ones who aren’t obese may still have some excess fat that’s doing them more harm than good in the long run. Unfortunately, this could mean that they’ll have a greater chance of getting diagnosed with diabetes, heart disease, high blood pressure and other life-threatening illnesses. And while all of the above may seem bleak at first glance – there is hope.
‘Exercise’ is that one simple hope and it comes in all shapes and forms. Whether you’re a beginner who’s looking for a place to start, or a world-class athlete looking to shred some excess fat – training is a non-negotiable clause. Exercise by itself, however, won’t do much without proper nutrition, adequate amounts of sleep, and the right supplements – which is exactly what we'll be getting into today.
But even if you nail down getting enough sleep and working out on the first try, getting your hands on a fat-burner that works can leave you totally drained. The fat-burners market is alive and kicking, but it saw some stagnation due to many trainers opting for pre-workouts instead of fat-burners. Pre-workouts, however, are not designed to work as just fat-burners, whilst fat-burners are specifically engineered to burn fat.
With that being said: finding a fat-burner that works, has no side-effects, and is everything as advertised – is hard. In fact, the current market is oversaturated with products of many shapes and sizes, and it’s easy to get lost in this jungle without a proper guide. Thankfully, we’re here to help, because we’ve created 2018’s ultimate fat-burning supplements guide. In it, we’ll discuss training methods, tips, tricks, and the best fat-burners that will help you get rid of fat whilst staying perfectly healthy.
First off, prepare to be overwhelmed. The ingredients found on lesser quality fat-burner labels can be confusing, misleading, incomplete, and everything but clear. We don’t want that, so we’ll focus our efforts towards recognising which ingredients serve which purpose.
Therefore, high-quality fat-burners usually contain:
Catechins are water-soluble polyphenols that have thermogenic effects. Catechins found in green tea (Camellia Sinensis) are actually four molecules, one of which is the highly potent EGCG (Epigallocatechin gallate). EGCG dominates among the four catechins molecules in green tea and most clinical studies are centered on it.
In one study, all participants were asked to take an exact dose of green tea extract and the results were later compared to a placebo control group. The green tea extract group showed a significant increase in 24-hour expenditure of energy when compared to the group that took placebo pills. Furthermore, the subjects that received green tea extract showed a major increase in fat oxidation levels relative to the placebo group. Finally, that same study concluded that green tea catechins play a crucial role in thermogenesis and the breakdown of fat through substrate utilisation and energy expenditure.
Additionally, another study by leading author Tsi D showcased how the catechins in green tea can play an important role in keeping body fat percentage in check. In a clinical study, participants were asked to take an identical dose of green tea extract and were later compared to a given baseline. All participants who took green tea extract had a significant decrease in their body fat percentages.
Scientifically speaking, green tea catechins are shown to inhibit a substance called ‘catechol-O-methyl-transferase’, or COMT in short. COMT is an enzyme that is responsible for noradrenaline degradation – therefore catechins delay the effects that noradrenaline has on adrenoreceptors. In simpler language, this tells us that taking green tea catechins in supplement form speeds up the process that is responsible for burning fat in the body.
When paired with green tea catechins, caffeine anhydrous becomes a powerhouse of a weight-loss – and a highly potent – fat shredding agent.
In the scientific community, this compound is referred to as 1, 3, 7-trimethylxanthine, and is one of the main ingredients found in all high-quality fat-burners for both men and women. The main reasons for including caffeine anhydrous in all major fat-burning formulas (besides it being awesome) are its several properties listed below:
What’s more, the benefits of measured caffeine doses were confirmed by several unrelated clinical trials, which all proved its properties, as seen above. In fact, research has suggested that bodybuilders may greatly benefit from taking caffeine anhydrous in supplement form since it increases their energy expenditure without ‘messing up’ their protein or carbohydrate metabolism. What this means is that caffeine can help ‘bypass’ glycogen, or the muscle protein, and go straight into stored fat for energy, therefore preventing the degradation of swell muscle shape that sometimes takes years to build.
Furthermore, caffeine anhydrous’ benefits don’t stop there. This compound also helps with priming you for higher intensity activities at the gym. Ingesting caffeine pre-workout increases the metabolic rate, sharpens focus, and prepares the body for a full-on ‘assault by exercise’, by tapping into the fat reserves for energy.
To fully utilise caffeine anhydrous’ metabolic, thermogenic, and energy-boosting effects, be on the lookout for a fat-burning formula that contains green tea catechins as well. The combined effort of caffeine and catechins will work in unison to give you the ultimate boost to your fat-shredding routine.
To final piece to close off the fat-burning ingredients trifecta is Cissus Quadrangularis, colloquially known as ‘devil’s backbone’. Supplementing with this herb leads to many benefits for the recipient, with the most important being the cutting down of excess fat.
In a double-blind study to check the effects of devil’s backbone, one group of participants were asked to take an exact dose of Cissus Quadrangularis and were later compared to a placebo group. The results showed that the group that took Cissus lost more weight over a period of six weeks relative to the group that underwent the placebo treatment.
To show off real muscle that’s hiding beneath the accumulated fat – look for fat-burners that, besides caffeine and catechins, also contain Cissus Quadrangularis in a full-studied amount.
To successfully shed flab, taking fat-burning supplements is just one part of a complex equation that also involves smart dieting, work-play balance, and intense exercise – among many other factors. Below we share some tips and tricks on how to make your fat-burner more effective and bring your fat-torching game to the next level.
All good things in life happen when you plan ahead. Whether you opt to make up your own plan or consult with a fitness pro instead – this will have a huge impact both on your performance and your motivation.
The same rule also applies before deciding on which fat-burner is best suitable for your body – which we’ll discuss below.
As we mentioned above, the current market is oversaturated with fat-burners of all shapes and sizes. This means that choosing the right one for you won’t be easy, but there are certain guidelines which you can follow that can make this task all the easier.
First off, fat-burners generally fall into two broad categories:
Stimulant-free blends are perfect for individuals who are sensitive to stimulants such as tyramine, synephrine, yohimbe, and caffeine. If you’re looking for these kinds of fat-burners, try to find products that contain ECGC, green tea extract (catechins), and acetyl-L-carnitine. All of these compounds burn fat very effectively whilst being free of the effects the aforementioned stimulants may trigger.
Additionally, stimulant-free fat burners may contain ingredients that suppress the appetite to promote an all-natural loss in fat. These ingredients include white kidney bean (Phaseolus Vulgaris), artichoke extract (Cynara Scolymus), and Caralluma Fimbriata extract.
On the other hand, stimulant-based fat burners can contain the following stimulants: synephrine, tyramine, yohimbe, and caffeine. Stimulants are known to improve focus, increase energy expenditure, keep appetite in check, and play an important role in using stored fat as energy during a workout. Stimulant-based products may also contain stimulant-free compounds to improve potency.
Since counting calories is essential for fat loss – take a scoop 30 minutes before breakfast and lunch in order to fully utilise your fat-burner properties. If evening workout is not your thing, or if you want to include a stimulant-free fat burner into your diet – take a recommended dose 30 minutes right before dinner. This plan will ensure that you feel satiated after a meal, and will also provide a significant boost to your metabolism to feel energised and healthy.
Including fat-burners in your diet will make you sweat more, since these products ‘fire-up’ the metabolism and stimulate the body to work harder and faster. In addition, some stimulants like caffeine have diuretic effects – meaning more visits to the restroom than usual. These changes in your ‘daily body habits’ may lead to dehydration and a ‘sluggish’ metabolism if not addressed properly.
To counter them, drink at least three to four liters of water per day, or one extra cup (250 ml) of water with each fat-burner scoop that you take. This way you’ll make sure that your body stays well hydrated – whilst the fat-burner formula properly absorbs. If you happen to train in hot and humid environments, double the amount of water to reap all benefits later.
Prolonged use of stimulant-based supplements can desensitise the body to the ingredients found within them. In addition to that, an excessive use of stimulants can increase cortisol (a hormone that breaks down muscle tissue and increases the storage of fat) levels in the body – even truer when you’re opting for a fat loss diet. To altogether stop these effects from occurring, you should try to cycle your stimulant-based fat burner for three to four weeks, and then abstain for two weeks straight. During these two weeks between cycles, reach out for a stimulant-free fat burner to achieve optimum results.
If you’re unsure as to whether or not should you cycle your current product, the best way to solve this issue is to trust your gut. It may sound unscientific, but more often than not, your intuition (as well as your physical symptoms) will immediately tell you if you should continue taking a certain product or not. Furthermore, if you don’t get that boost out of your fat-burner as you used to several weeks back – that’s a telltale sign that you should enter the pause mode.
Sleep is precious and is an overlooked ‘asset’ that is completely free. Yes, it costs time, but the benefits you get from a quality shuteye can far outweigh everything we’ve talked about so far. In fact, some individuals turn to fat-burners just because they fail to address the underlying problem: lack of quality sleep.
Regularly skipping on sleep can lead to all sorts of problems, including increased cortisol and decreased testosterone levels. This combination is fatal for achieving lean muscle physique since it prevents any new muscle gains and also greatly interferes with fat loss. To add insult to injury, chronic sleep deprivation makes individuals susceptible to all sorts of bad things, including type 2 diabetes, cardiovascular disease, increased blood pressure, and more. You’ve probably heard this before, but getting eight hours of sleep each night will rejuvenate your body and clear your mind to better face life’s challenges with stamina and vigor.
If your fat-burner starts interfering with your circadian rhythm (and therefore your sleep schedule), cut off any intake after lunch. A good rule of thumb says that you shouldn’t take any stimulant-based fat burners after 6 PM, or you’ll have a hard time getting adequate amounts of sleep. For all those night owls out there, make sure that your fat-burners are both caffeine-free and entirely stimulant-free.
The ‘cardio rule’ dictates to take one stimulant-based fat burner dose right when you wake up, and then another dose 30 minutes before your cardio training. Make sure that your preferred fat burner contains both green tea extract and caffeine. These compounds have a synergistic relationship that will result in the release of norepinephrine – triggering the thermogenic effects faster and leading to fat loss sooner.
Norepinephrine is a hormone that plays a major role in lipolysis, cutting down on appetite, and the mobilisation of fat. On the other hand, the caffeine in fat burners improves mental focus and serves a crucial role in the use of stored fat as energy. In plain English, this means that caffeine will offer you more energy to crush those barbells at the gym and build the perfect body as you’ve always imagined it.
OK, now that we’ve seen what to look for in a fat-burner, let’s go sift through multiple products and list the best, high-quality fat-burners of 2018.
For those just entering the supplement game, Oxyshred is the best fat-burner among many others, period. It’s excellent for both beginners and seasonal pros, and the occasional sports daredevil who’s always looking for new thrills. This is a well-rounded product that offers thermogenic, metabolic, and energy benefits – without the side effects of overstimulation (as it’s happened before with lesser-quality fat-burners).
What’s more, EHPLabs devoted plenty of time to bring about the best formula possible for an all-natural and healthy fat loss. In fact, Oxyshred is a powerhouse of a product that ticks all the right boxes – in all the right training circumstances.
Currently, Oxyshred is available in six flavours for everyone to pick their favourite.
Buy EHP Labs OxyshredViper has released yet another combination of supplements in one product; this time specifically to shred and burn fat to the fullest. The supplements including in this stack make for the perfect one-two punch to kill fat and get your body to the best possible shape it can be.
Viper Shred is currently one of the most stimulating fat-burning supplements on the market. Although they do have a similar product in capsule form, the Viper Shred in this supplement stack is a powder form and is surprisingly stronger than the capsule version. Featuring only THREE calories and an extremely high dose of each ingredient, Viper Shred is the ultimate fat burner to help you reach your fat/weight loss goals.
Delivering exactly what it advertises, Viper Carnitine 3x offers three intense Carnitine ingredients that help users to burn fat, lose weight, and improve mental focus and physical performance. Featuring Acetyl L-Carnitine, L-Carnitine Fumarate, and L-Carnitine Tartrate, it's no wonder how Viper Carnitine 3x is able to help you melt off all that undesired fat.
That's right! Not only will you get two phenomenal pre-workout supplements with this package, but you'll also be getting an extra blender bottle at hand. Branded specifically to match its brother and sister pre-workout supplements, this custom-made Viper blender bottle is the perfect accessory to thoroughly enjoy your supplements anytime, anywhere.
Buy Viper Shred Series Fat Burning StackWhen it comes to supplements of any kind, Body War Nutrition almost immediately comes to mind. Their products hold a successful streak of being one of the highest quality supplements money can buy.
Body Shred by Body War Nutrition deservedly takes the third spot on our shortlist. This fat-burner has it all: a scientifically proven metabolism-boosting formula, the highest quality stimulant-based complex, and a healthy formulation for natural appetite suppression. Body Shred is slightly stronger than EHPLabs Oxyshred and features a 100% transparent labeling for easier comparison with other products.
Bottom line is, you can’t do wrong with Body Shred in the long run.
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This supplement is one of the strongest fat burners with the highest concentration of stimulants present in its powerful formula. Besides being labeled as a potent fat-burner, Alphamine Advanced is also an advanced pre-workout product that has the properties to improve focus, raise motivation levels, and give energy where and when is most needed.
As mentioned, this fat-burner is stronger than some of its competitors, so make sure to take lower doses in the beginning and build your way up from there.
DY Black Bombs Powder is effective because it does two main things:
Black Bombs does this by combining several clinically tested ingredients that work in unison to escalate your fat-burning desires to the next level. As a matter of fact, these ingredients increase the metabolic rate, provide a major boost in energy levels, and reduce the amount of calories that enter the body by a significant margin.
And what about effectiveness?
The truth is, Black Bombs is strong. Very strong. This product can make your typical fat burner look like a walk in the park. What’s more, the Black Bomb Powder by Dorian Yates Nutrition is notable for its effects on users who are looking to cut before a competition, a bout, or any other event that requires a quick reduction in body fat.
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Just like its powdered counter-part, Dorian Yates is a one-of-a-kind fat burner that maximises fat-burning and suppresses your appetite. The only difference is, it's in capsule form!
Some of the benefits of DY Black Bombs include:
Experience immense feelings of euphoria, motivation, and a general mindset of ‘getting things done’
Trust in Dorian Yates – Black Bomb will provide the ultimate formula to get rid of fat in the quickest (and healthiest) possible way
Allow for the activation of the ultimate thermogenesis like you’ve never witnessed before
Great for cutting and achieving a lean figure – suitable for both males and females alike
Dorian Yates Black Bomb is, simply speaking – the Bomb
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Raspberry Ketones are a natural compound found in red raspberries that responsible for a luscious, unique-to-raspberries only smell, aroma and taste. This substance can also be found in other fruits, including cranberries, blackberries, and kiwis – in lesser amounts. In addition to serving as a weight loss supplement, Raspberry Ketones have been used in soft drinks, ice cream, and other foods to give them flavour.
Moreover, Raspberry Ketones have a similar chemical structure to capsaicin and synephrine – the latter being a well-known stimulant. Both of these molecules are shown to help with boosting metabolism and aiding in weight loss.
Eagle Supreme Raspberry Ketones & African Mango is a high-quality, extremely potent, and all-natural fat burning formula in capsule form. As its name suggests, this product contains Raspberry Ketones – very potent compounds that regulate weight management thanks to their unique chemical structure. Upon consumption, Raspberry Ketones increases Adiponectin levels – a hormone known to battle inflammation and prevent several illnesses such as diabetes or heart disease. In addition to its previous healing factors, Adiponectin also prevents aging, helps with glucose management, and stops the forming of adipose tissue more so known as fat.
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Body Effects is a high energy weight-loss powder. What makes this product so unique is the high amount of ingredients and the different types of ingredients in the supplement. It contains an appetite suppressant, a mood enhancer, high energy, and an ingredient to help with water retention and bloat. Body Effects gives you nearly everything your body needs to lose weight. An easy-to-use supplement, one scoop and a cup of water will give you all the energy you need for your workout in just 5-10 minutes.
Simply put, Body Effects should be used by anyone who is just looking to get more energy for their workouts. Remember that this product is both a weight-loss supplement and a pre-workout supplement. Some of the main reasons individuals take this product are because:
Body Effects is such a versatile product that it can be used by so many people. Men and women alike can use body effects for any combination of reasons above, and it also tastes great!
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This fat-burner came out back in 2016 and has since cemented its way as one of the better supplements on the current fat-burning market. Hydroxycut Hardcore Next Gen is Muscletech’s flagship product, and its main properties include the usual:
On top of that, HH Next Gen features additional ingredients such as ginger and skullcap that are known to promote motivational boosts and faster recovery after a workout. Overall, Muscletech Hydroxycut Hardcore Next Gen is an excellent choice for anyone looking to jump-kick that excess fat to the curb.
BPM Labs Black Label Annihilate is a slight improvement over the original Annihilate, which launched back in 2016 and conquered the supplement scene by storm. The key difference that separates these two products is the addition of Pouchong Tea Extract in place of Eria Jarensis relative to Annihilate 1.0. Besides Pouchong Tea Extract, Annihilate Black Label also contains:
The listed compounds do the usual fat-burning stuff, such as increasing energy, stimulating both the body and the mind, providing additional ‘fuel’ for extended training sessions, and all sorts of things that will torch those love handles in no time. As an added bonus, the Cacao Plant Extract will promote healthy blood flow there where it’s most needed during exercise.
Animal Cuts entered hiatus on the Australian market due to formula reconsideration, but as soon as it resurfaced – it came back stronger than ever. This product features a wide range of stimulants, focus enhancers, appetite “killers” and other ingredients that boost the metabolism and promote healthy thermogenesis as soon as it dissolves into the bloodstream.
Universal Animal Cuts is a supplement for advanced users, due to it containing stronger ingredients than the average fat burner on shelves. It does the job right, however, and for that fact alone – it takes the #6 spot in our lineup.
Despite being our number seven pick – Optiburn Amped still packs enough positives to be taken without second thoughts. Amped will literally get you ‘amped’ and ready for all upcoming challenges in life – especially those curls at the gym. This product contains caffeine, acetyl l-carnitine, green tea extract, green coffee extract, synephrine, CLA, and more.
Platinum Labs Optiburn Amped is stronger than your average fat-burner and is not recommended for beginners.
Beast 2 Shredded has the oldest formula on this list, but that doesn’t stop it from firmly holding its ground as the #9 overall pick. B2 Shredded features a combination of ingredients that work very well with each other and provide everything that one looks for in a quality fat-burner in 2018.
Additionally, Beast 2 Shredded contains some pre-workout ingredients such as Beta-alanine and cAMP that serve as agents to promote stamina and increase overall training capacity. The one thing that Beast 2 Shredded can improve upon is its taste, but otherwise is a great fat-burner supplement for those after a chiseled, lean beach body.
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…and more!
This guide’s purpose is to introduce you to the ingredients these products feature, what those ingredients do to the body, and how to combine different pre-workout products for optimal results. In addition to that, we’ll also discuss the chemical structure of different ingredients, side effects, recommended dosages, how and when to take pre-workouts, natural & artificial flavours (including the difference between them), and more.
Finally, we’ll compare different pre-workout products and grade them in accordance with our own experience and customer testimonials.
How does a pre-workout supplement work?
Pre-workouts are a novel concept. They were developed to help athletes reach their maximum potential whilst training. In the meantime, however, much research has been done – showing us that certain pre-workout blends can also be consumed by individuals looking to improve their overall health – not just necessarily for professional athletes. So, whether you’re a professional lifter, sprinter, Olympian, or just an office patron looking to get fit and stay in shape – pre-workouts CAN help you achieve your goals.
Supplementing with a pre-workout leads to many benefits for the human body, including:
As you can tell, pre-workout supplementation can be beneficial for anyone: regardless of their goals and training programs. The right approach to pre-workout supplementation can make or break your body, sort of speaking. Miss a scoop, and your energy levels may suddenly become zapped in the middle of a rep. Take too much of a pre-workout, and your sleep patterns will probably jump all over the place, thus making you fatigued and grumpy the next morning. Needless to say, you have to strike an optimal balance between energy, strength, focus, and stamina, and we’re here to help you do just that.
Do you know those feelings of excitement, feel-good greatness, and additional strength to crush those workout pumps like never before? That’s what training on a pre-workout supplement feels like. Of course, you may occasionally have days when a pre-workout isn’t even needed – when you’re packing so much energy in your body that a single gym session just simply isn’t going to cut it for you. Unfortunately, those days may be far and few between – being that you cannot plan ahead to have the greatest working session ever.
There is hope, however. By meticulous planning and the right amount of pre-workout supplementation – you can train your mind before training your body. This way, not only will you get the best of both worlds – but you’ll also take matters into your own hands. Continue below to find out how to chisel your body to perfection and prove the naysayers wrong.
Usually, pre-workout supplements will have some sort of combination of the following ingredients, with slight variations from one product to another:
We’ll get into each of these ingredients next.
If you are training for strength, then you should be on the lookout for pre-workout supplements that contain the following particular ingredients. They will help you immensely in improving your overall strength – meaning you’ll have more power, a stronger body, and increased progress whenever you decide to hit the gym.
Creatine Monohydrate is a very popular supplement among athletes, mainly because it’s the most cost-effective supplement when it comes to strength and mass gains. creatine is known as a nutritional sports ergogenic, and also a physiological sports ergogenic – meaning it improves athletic performance, removes pre-existing psychological barriers, and increases recovery speed after intense workout sessions. For a supplement to be an ergogenic aid, it has to be legal. creatine monohydrate is a legal supplement that healthy adult individuals can take without any unwanted side effects – given they consult with their physicians first. In fact, creatine is the most potent supplement out of hundreds of other supplements that currently sell on the market.
Furthermore, creatine can also be found in small quantities of some animal foods, whilst it can be also produced in the body – in the kidneys and liver to be exact. The body produces creatine thanks to several amino acids: Arginine, Methionine, and Glycine.
In continuation, however, most of the creatine contained within foods is eliminated upon cooking. The human body keeps 90% of its creatine reserves in the muscle tissue. Bodybuilders deem creatine as their favourite supplement for achieving optimal results in the least amount of time.
Creatine Monohydrate is the best creatine incarnation yet since it’s the most cost-effective muscle and mass ‘gainer’ supplement out there. Creatine supports protein synthesis, which is a chemical process responsible for natural muscle growth.
Protein Synthesis
Protein synthesis is a process which involves RNA (Ribonucleic Acid), nitrogen, enzymes, and other ingredients that structurally arrange certain proteins in the body. Basically, protein synthesis refers to muscle growth. An individual’s growth entirely depends on how well they’re going to optimise the process of protein synthesis.
Creatine Monohydrate Dosage
There have been numerous studies about the effects of creatine on muscle growth and mass gains. Over 70% of these studies reported positive effects and significant results out of creatine supplementation among both healthy and diseased individuals. The consensus of these combined studies shows that optimal creatine supplementation should not exceed 20-30 grams per any given day. These dosages have to be consumed four to five times in equal doses throughout a whole week.
Many professional athletes prefer creatine powder over other creatine forms. Creatine powder can easily be mixed into liquids and quickly ingested for it to find its way into the bloodstream. In addition, creatine works best when taken together with carbs. This substance can be taken either before or after a workout.
Creatine Research
As a supplement, creatine is used to double or even triple an individual’s maximum power. In fact, Creatine also increases speed, helping with intense workouts such as sprints, triathlons, and other high-intensity interval training (HIIT) disciplines. On top of that, this substance can aid in burning fat, and also improve the strength in elderly individuals.
Additionally, supplementing with creatine can increase the overall creatine levels in the body, which significantly improves performance over prolonged periods of time. According to a study about creatine supplementation and exercise performance, creatine can improve athletic performance due to a process that helps sustain maximum energy production in individuals who take this supplement.
Creatine Benefits
The benefits of Creatine Monohydrate supplementation are huge. As little as 20-30 grams per day for one straight week can considerably increase intramuscular concentrations of free creatine during recovery after strenuous workout sessions.
Moreover, this substance also lead to improved performance in so-called “repetitive, short-term (5-10 seconds), high-intensity cycle ergometer sprint tests”, without any significant side effects taking place. In addition, creatine supplementation significantly helped with isokinetic, isotonic, and isometric exercise such as leg curls, pull-ups, and planks accordingly.
In these individuals, creatine had a role in decreasing muscle lactate accumulation, which enhanced performance that is directly impacted by the lactic acid energy structure. Thus, we come to the conclusion that creatine is a highly effective supplement, and cannot be so easily dismissed.
Taurine has been a subject of many speculations – especially true in recent years when this substance experienced a surge in popularity among both athletes and the general population. A popular myth describes taurine as a substance distilled from bull urine or even bull semen – which is factually incorrect. So, what is Taurine, and what does Taurine do?
Taurine is a conditional amino acid (2-aminoethanesulfonic acid) that can be naturally found in meat, fish, and dairy products. The body stores taurine in the eyes, brain, heart, and muscles – whilst it also is available in supplement form. According to the EFSA (European Food Safety Authority), supplementing with taurine does not have any adverse effects on the potential recipient – granted you don’t exceed 3,000 milligrams per day.
Taurine Benefits
Taurine helps with:
Lowering blood pressure – thus reducing the risk of cardiovascular disease. This substance is also shown to improve the work of the left heart ventricle, which calms the central nervous system.
Improving physical function – when taken as short-term supplementation, taurine calms the body down and reduces physical stress after a workout. In fact, taurine is shown to improve the condition among individuals affected by cardiovascular disease.
Decreasing the side effects of Parkinson’s disease – according to a study by Forrest Ritiker, taurine helps with brain cell regeneration. As a matter of fact, patients diagnosed with Parkinson’s disease showed lower amounts of taurine than the control group. This opens new possibilities for treating Parkinson’s that weren’t available to scientists and physicians before.
Helping with metabolic syndrome – supplementing with taurine may reduce triglycerides to lower insulin resistance and regulate the metabolism of glucose, battle against obesity, and lower high blood pressure and cholesterol levels in the bloodstream.
According to a review published in the Food & Function journal, the researchers found compelling evidence that taurine efficiently battles metabolic syndrome both in animals and humans.
Alleviating the side effects of periodontal disease– this substance also helps with keeping the antioxidant levels in check to prevent or altogether stop gum disease.
Taurine is a known antioxidant. Antioxidants are in a constant clash against free radicals – which are dangerous particles that do damage to the body. A study showed that individuals who were affected by gum disease saw an improvement in their condition – right after taking taurine supplements. The ingredient enhanced the lipid peroxidation products’ (or TBARS) levels – thus directly hastening the healing factor among these patients.
Improving athletic performance – individuals who use taurine as a supplement may see an improvement in their athletic performance, especially when it comes to sprints, or short high-intensity interval training (HIIT) workouts.
The Health and Exercise Sciences Research Group at the University of Stirling in Scotland did a research where they tested runners before and after taking taurine supplements. 99.3% of the subjects saw a staggering few seconds improvement in their results – which can mean snatching that first place medal during a professional race.
This concludes the ingredients that help with building power & strength. But that’s not the whole story.
Getting in top shape has everything to do with training your muscles. Whether you’re crushing your 10th bicep curl, or deadlifting the heck out of every possible barbell in the gym – supplements can immensely speed up the process and make your goals come true quicker than ever. During our extensive research, we stumbled across some surprising results regarding how supplements affect the body and what they do to the muscle fibers after digestion. You can check them out below.
The first question that pops to mind is “What are BCAAs made out of?” – BCAAs comprise of three amino acids: Leucine, Isoleucine, and Valine. Rather than being metabolised in the liver, BCAAs are metabolised in the muscle tissue. This means that BCAAs are broken down quickly so that they can immediately be used for energy when needed. Taking BCAA supplements before working out will prevent amino acid depletion – and therefore stop muscle loss dead in its tracks.
What do BCAA supplements do?
Branched-chain amino acids (or Leucine in particular) stimulate protein synthesis – moreso than what normal proteins can do on their own merit. But not only that, BCAAs also increase the cell’s capacity to perform protein synthesis. So in a way, BCAAs work on a cellular level to build muscle like no other supplement that is currently available on the market.
Furthermore, BCAA supplements also reduce the rate at which protein breakdown happens. These amino acids do this by changing the chemical pathways that enable for protein breakdown to happen. These pathways include several components and complexes, one of which is a substance called mRNA – a family of molecules that carry information from DNA all the way to the ribosome in the body. Once they get there, mRNA convey the amino acid profile that later adds the information about gene expression. It’s a complicated biological/chemical process that involves many factors – but the main point is that BCAAs play a key role in it.
BCAAs Supplementation Benefits
When taken in supplement form, BCAAs require no digestion whatsoever and are quickly absorbed right into the bloodstream. They immediately increase the number of amino acid levels in the blood as opposed to peptide-bound amino acids. This means that even as small of an amount as three grams of BCAA supplementation can spike up BCAA levels without much hassle. Compared to other popular supplements, BCAAs are much more potent and highly absorbent – exactly what’s needed just before an intense workout. And not only that, but supplementing with BCAAs means faster protein synthesis and protein degradation alike.
In addition, these branched-chain amino acids circumvent the liver and “jump” straight into the bloodstream – meaning more energy, faster. On top of that, isoleucine and valine belong to the glucogenic amino acid family, since they have the property to convert into glucose and ward off potential fatigue while training.
In simpler terms – BCAA supplementation provides more energy, faster.
Usually, Whey Protein is considered as a post-training supplement ingredient and most individuals opt out from taking it as a pre-workout. In some cases, however, whey protein can be just as effective when taking it pre as opposed to post-workout. This is very much owed to the fact that whey protein is built out of BCAAs, which – as we’ve shown above – aids in protein synthesis and muscle growth.
Additionally, ingesting Whey Protein will stimulate insulin levels to rise higher than ever before. This serves several purposes:
Whey Protein, combined with BCAAs, is the ultimate muscle growth formula for everyone looking to “chisel” their body to perfection.
These carbohydrates are also known as high glycemic carbs, and are essentially carbs that get digested quicker than low glycemic carbs. To be honest, these carbs are tricky to work with, but they can mean everything in the world if correctly utilised in a diet.
Glycemic Carbohydrates Definition
To unravel the mystery behind carbs, we have to tap into the way of how your body uses different forms of energy when training. For instance, whilst doing a workout, your body employs ATP (Adenosine Triphosphate) to make sure the muscles contract as needed. After ATP levels are exhausted, the body then turns to CP (Creatine Phosphate) as its main energy source. What’s interesting to note is that your body only keeps CP for about 8 to 12 seconds of working effort.
Afterwards, the body swiftly switches to glycolysis – a process which uses glycogen and blood sugar to replace the depleted ATP levels. The body undergoes this same process over and over again in-between doing sets. Then, carbohydrates enter the equation and help the muscle cells to restore the previously ‘drained’ ATP levels. By munching on high glycemic carbs pre-workout – you’re making sure that muscle glycogen is always at your disposal when needed.
Using High Glycemic Carbs Pre-Workout
The reason for using fast-acting carbs vs. other carbs is due to the effect they trigger on the levels of insulin in the body. Insulin is an anabolic (muscle-building) hormone that’s inversely proportional with another hormone – Cortisol. Cortisol is a catabolic hormone that peaks and wastes muscle tissue during training. By ingesting high glycemic carbs pre-workout, the body will release the hormone insulin – thus making sure you get both the anabolic and anticatabolic effects insulin is known for.
Use 20-40 grams of high glycemic carbs for optimum results.
It doesn’t matter if you’re the greatest lifter in the world – if your energy and focus levels plummet – your training suffers also. It’s time to change that, and we just happen to know the most important ingredients that will do just that.
Tyrosine is a non-essential amino acid that does many things in the body. Once ingested, this amino acid interacts with several neurotransmitters (dopamine, norepinephrine) in order to hasten a chemical process called ‘catecholamine synthesis’. This process prepares the body for physical activities by raising blood pressure, increasing heart rate, and doing other physiological changes.
Moreover, tyrosine supplementation also helps with decreasing stress levels after a workout – especially if an individual enters an over-training frenzy. In fact, tyrosine gets rid of built-up stress like no other supplement that is currently selling on the market.
Caffeine is probably the most widely consumed stimulant in the world because even those who do not exercise usually take caffeine daily.
This substance is both a stimulant and a metabolic stimulant – since it kick-starts the metabolism like no other ingredient. It does this by playing a vital role in releasing fatty acids into the bloodstream, which later get used as energy. Thus, caffeine can be a great fat loss supplement when taken pre-workout.
Caffeine Benefits (short term effects)
From an athlete’s perspective, caffeine is an excellent performance enhancer that has the following benefits:
In the gym, caffeine will lead to better, faster, and more quality gains, as well as a stronger body and improved athletic performance.
Caffeine Dosage
For optimum results, it’s best if you take moderate doses of caffeine and do not exceed the recommended dose as labeled. Too much caffeine can have adverse effects and can actually impair your workout long-term.
Also, caffeine dosage is highly dependent on an individual’s level of tolerance. Some pre-workout products recommend that you take a small serving just to test your tolerance level and proceed accordingly. A typical dosage equals 200 mg of Caffeine supplementation.
When it comes to long-term training – increasing your endurance is key. More endurance means more reps, more sets, and increased barbell weight – all leading to a shredded physique as the ultimate goal.
These ingredients are crucial if you want to ‘beat’ your opponents in the long run.
Citrulline Malate is a non-essential amino acid that is similar to taurine, due to their properties to avoid becoming proteins during protein synthesis. Citrulline Malate optimises blood flow and converts to another amino acid called Arginine. Citrulline often comes paired with Malate (also known as a “TCA cycle intermediate”). This chemical bond leads to more aerobic energy that is produced in the cell mitochondria – all thanks to CM.
Citrulline Malate Benefits
CM reduces the fatigue triggered by intense workout when taken before a workout. On top of that, CM also increases ATP production, which as we’ve shown above, is crucial for proper energy utilisation while working out. Citrulline Malate’s greatest benefit is its property to get rid of so-called “endotoxins” – one of which is the athlete’s greatest enemy – lactic acid. Lactic acid builds up in the muscle tissue during training and causes fatigue among individuals – thus impairing progress in the gym. Once these endotoxins are eliminated – you’ll have more energy to crush your workout plan and add more sets as time goes by.
Citrulline Malate Dosage
To make the most out of it, it’s best to reach for 3 to 6 grams of CM immediately before your workout. Additionally, some pre-workout products contain just the right dosage of citrulline malate – with the math already done.
Yet another non-essential amino acid – Beta-Alanine has the property to increase carnosine levels in the muscles. Carnosine is a substance called “dipeptide”, built up from beta-alanine and histidine. Carnosine cannot be directly ingested because it immediately gets ‘dissolved’ by the enzyme carnosinase before it enters the bloodstream. On the other hand, ingesting beta-alanine will result in it being carried straight to the muscle tissue, where it will resynthesise with histidine to produce carnosine.
Carnosine Benefits
Carnosine is a known antioxidant that alleviates fatigue when you take Beta-Alanine in supplement form (as discussed above). Intense training leads to a drop in PH levels, which in turn causes fatigue. Carnosine prevents this by delaying a chemical process known as “neuromuscular fatigue” – allowing training to continue. Or in simpler terms: more reps with increased weight.
Beta-Alanine Dosage
For the best possible results, it’s recommended to take 2-2.5 gram dose of Beta-Alanine about 30 minutes before workout, followed by another identical dose later in the day. Sometimes, taking Beta-Alanine or products that contain it can cause a tingling sensation on the skin. This is harmless in most cases, but if not sure – feel free to consult with a certified physician or dietitian. Most quality pre-workout blends will include beta-alanine in their formulas.
Lots of individuals (including pro athletes) have heard about antioxidants, but very few of them know what these substances do. To put it plainly: antioxidants neutralise free radicals, period. When oxygen gets in contact with certain substances – it can form free radicals, which are bad for the human body. When free radicals get in contact with the cell membrane or DNA – there is the possibility that they inflict some damage upon the important building blocks that they are. Muscle cells are not exempt from this rule either, as they too can be damaged by free radicals.
On the other hand, antioxidants are the ‘antidote’ of free radicals. Intense training hastens a process called ‘oxidative stress’ – which is the underlying factor increasing the number of free radicals in the body. Antioxidants ‘hunt’ free radicals before they get the chance to damage cells.
Vitamin E is a lipid-soluble antioxidant found in human tissues and plasma. This substance is a very powerful antioxidant because it has the ability to influence other antioxidants – besides its own properties. Without adequate Vitamin E levels – other antioxidants, such as ascorbic acid and glutathione, would not be able to function in their full capacity. This is why Vitamin E is a very important pre-workout ingredient for anyone wanting to take their game to the next level.
Aim for 100 to 400 UIs of Vitamin E 30 minutes before working out.
This ingredient is not only an extremely powerful antioxidant, but it also has some similar properties like insulin, and thus directly affects muscle growth. Alpha Lipoic Acid does this by increasing glucose uptake by the muscle cells, whilst also decreasing glucose uptake when it comes to fat cells. Or in plain language: Alpha Lipoic Acid supplementation leads to less fat and more muscles.
Optimal dosage: 200-400 mg 30 min. right before a workout.
NAC is an N-acetyl derivative from Cysteine (another non-essential amino acid). N-Acetyl-Cysteine helps to remove toxins from the liver, and it also raises glutathione levels – thus helping with the anti-oxidative processes in the body.
In gym terms, NAC is a crucial ingredient in delaying workout fatigue. This substance regulates potassium levels whilst also attenuating a so-called ‘sodium potassium pump’ levels. This ‘sodium potassium pump’ regulates sodium and potassium levels in the cell membrane. And when cells have everything they need to do their job – this translates to stronger lifts and more efficient training.
Optimal dosage includes 300 to 600 mg before training.
OK, so now that we’re packed with knowledge, let’s see which pre-workout products made it on our list.
Cellucor C4 is a blast – no pun intended. This is the most popular pre-workout formula on the market – and for a good reason also. C4 contains a carefully mixed formula that heightens endurance, gives extra energy, and improves focus for otherworldly pumps.
Additionally, Cellucor C4 is great for both newcomers and veteran athletes. It contains Vitamin C, Niacin, Vitamin B6, Folic Acid, and Vitamin B12 for an extra antioxidant boost and improved energy + focus. This product is also packed with Beta-Alanine, Creatine Nitrate, and Arginine – which as we saw above – are some of the main ingredients that immensely improve endurance when taken in supplement form.
To top that, Cellucor C4 contains a special “Explosive Energy Blend” that, as its name suggests, unlocks the explosive potential that is within all of us. And multiplies it by 10.
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Methyl Mass a high stimulant pre-workout that you don't build a tolerance to thanks to the inclusion of ThearineEST Sports Methyl Mass 2.0 is a designer pre-workout that covers all the bases!
EST Sports Methyl Mass 2.0 is a specifically designed pre-workout formula that boosts athletic performance and builds muscle like no other. It is packed full of ‘explosive’ ingredients, which pump energy and improve overall vascular response. With EST Sports Methyl Mass 2.0’s formula – every outcome is specifically tailored to aid in power, endurance, and strength at the gym.
Unleash the true potential of a carefully-crafted hydration protocol to pump iron like a true pro. On top of all that, EST’s own formula will increase your focus even when you're out of the gym.
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Lacking in motivation? Slacking behind in reps? BPM Labs Black Label The One 2.0 provides a definitive answer to all of these questions, and more.
This product is designed for advanced users and professionals who want to break records and come up on top. Some of its major benefits are:
The One 2.0 contains CarnoSyn Beta-Alanine, Creatine Monohydrate, Creatine Ethyl Ester, L-Arginine Malate, L-Arginine AKG, Nandina Domestica Extract, Pouchong Tea Extract, Naringen, Vitamin B3, Bitter Orange Peel Extract, and Thiamine. All of these ingredients work in unison to bring about the best of your potential and provide extreme energy for days to come.
As a reminder: BPM Labs Black Label The One 2.0 is not for individuals who are just beginning to enter the game.
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Titan Pre-Workout by Premium Nutrition is a highly potent release made to push your body to the limits in order to achieve an effective, hard, and long exercise. This product is crafted according to the latest clinical studies to ensure that you’re getting all the benefits with none of the jitters. In fact, Premium Nutrition is always transparent with their labeling so that you always know what you’re going to get.
Titan Pre-Workout main benefits include:
VIPre is designed inside XCD headquarters by a team of highly skilled scientists who had to ensure this product’s potency, quality, and power are up to par. To this extent, VIPre is very powerful and is intended for advanced users who pack significant training mileage under their belt.
Additionally, XCD VIPre ensures that you’ll keep performing at your peak levels without experiencing a mid or post-workout crash. What’s more, VIPre features a one-of-a-kind combination of highly reactive ingredients that amount to an intensive and high-quality workout.
Straight off the bat, DOOM by Victory Labs delivers real results in real time. This pre-workout is clinically formulated to bypass the discouraging ‘pre-workout crash’ and provide energy and focus during and after a strenuous exercise. To add, DOOM is also fortified with Creatine Monohydrate in order to promote strength for users who are tired from products that overpromise and underdeliver.
Victory Labs DOOM is a one-of-a-kind multi-release pre-workout that is scientifically made to promote and enable:
In fact, users from all around the world have praised DOOM as the most potent, innovative, and most importantly – deliciously tasty pre-workout that really works.
Firstly, this product mixes really well in water or any other beverage of your choice. The taste is great, refreshing, and will make you feel rejuvenated immediately after taking a sip. In fact, NOXPUMP is specially engineered to assist professional athletes that compete in various sports disciplines such as martial arts, professional races, bodybuilding, cross-fitting, or any other discipline the mind can think of.
Secondly, DY NOXPUMP is shown to increase energy levels, improve stamina, and enhance focus as well. To this extent, NOXPUMP is utilising the latest scientific findings in regards to nitric oxide production, blood flow improvements, and vasodilation to ensure that your muscles can take the enormous toll of an intense exercise without impairing your ability to perform at your best.
Finally, NOXPUMP is very strong and is NOT intended to be used by everyone. This formula mixes very potent ingredients to bring forth the carnal power in its purest form. Metaphors aside, do not take NOXPUMP if you are highly sensitive to nitric oxide enhancers, pre-workout energizers or other forms of stimulants. Luckily, there is a stimulant-free version of NOXPUMP for those who want to experience the true power of this product without getting the ‘yikes’ of stimulants such as caffeine or the guarana plant.
Craving for an optimal dosage without hampering performance? Meet Nutrex Outlift – a clinically dosed pre-workout mix for advanced users. It’s powerful, it’s strong, it’s potent – and it’s for real. Outlift contains Taurine, BCAAs, Caffeine, and other ingredients commonly found in pre-workouts, with a slight difference – it’s clinically dosed at scoop level! This is different from concentrated micro doses as far as potency goes.
In addition, Nutrex Outlift contains proven ingredients such as Citrulline Malate, Creatine, and Beta-Alanine, dosed according to all major scientific studies in regards to these ingredients. Granted, Outlift is not suitable for beginners, but advanced and pro users will find it more than fitting for their needs.
As the old adage went: Science is the closest paradigm to truth – and Nutrex Outlift is finally here to prove it.
ON’s newest pre-workout ‘fuels’ the muscles, gives additional energy and focus, and provides a natural solution to get more gains. This product contains Acetyl-L-Carnitine HCI and N-Acetyl-L-Tyrosine, both substances known to offset fatigue and regulate the sodium-potassium pump for increased and improved workout efficiency. In addition, Gold Standard includes carefully dosed Creatine for additional strength, power, and size.
Gold Standard is a powerhouse of a pre-workout that has the following benefits:
Optimum Nutrition Gold Standard Pre-Workout delivers nutrients which improve physical performance whilst doing both aerobic and anaerobic exercise. This product enhances the metabolism, so it’s perfect for all of the early birds and individuals who want to make the most out of their mornings.
Whilst proprietary blends are slowly becoming obsolete, Betancourt B-Nox Androrush smartly avoids the backlash thanks to a tested formula that works. Where this product excels is its ability to boost concentration, motivation, and focus. On top of that, B-Nox contains added testosterone to aid in growth and power. Androrush’s only downside is that next to being powerful, this product is also not for individuals with a sensitive stomach. However, everyone else can enjoy the benefits that Betancourt’s own B-Nox Androrush provides, which include:
Betancourt B-Nox Androrush is a pre-workout that works.
Energy, strength, and pumps – the three main advantages of using Assault Black – now in an all-new, all-black container for additional motivation to crush that workout for good. Assault Black contains no proprietary blends, is transparent in its dosage, and exists to serve individuals who want to ‘get there’ before the competition does so. Some of its ingredients include:
Plus, MusclePharm Assault Black is packed with additional BioPerine Black Pepper that enhances all other ingredients; bioavailability and makes you work harder through their absorption.
BSN NO-Xplode is specially engineered to ‘fuel’ your body with energy, focus, and motivation when your body needs it the most. Since its inception, NO-Xplode went through several revisions to finally settle for its current state.
As it stands, BSN NO-Xplode is now used by trainers and prospective athletes worldwide because of its comprehensive engineering and a variety of benefits, including:
BSN NO-Xplode is a great way to start building your body – one rep at a time.
Morph 3 is the latest Morph incarnation coming from the labs of veteran nutritional experts APS Nutrition. This pre-workout is perfect for individuals looking to cut on reps, but increase their power output. Morph 3 is also unique in several aspects:
During our testing, we’ve come to the conclusion that APS Nutrition Morph 3 is a bit on the lean side, but nevertheless is an excellent pre-workout with all the right ingredients in place. Either way, APS Nutrition is already developing their newest pre-formula – and in the meantime – Morph 3 will suffice.
]]>Doing the same push-up variations over and over again, however, can prove to be boring as ever. And quite frankly, our body thinks so too. Given this fact, we’ve come up with 20 push-up variations to try and spice things up a notch.
Here are 20 push-up variations to break up the monotony and will certainly add some flavour to your workout.
The standard push-up is great for nailing that perfect form in order to proceed with other variations the right way.
Form: Assume an ordinary plank position, toes firmly on the ground to stabilize the lower body. Hands should be shoulder-width apart. Engage your glutes, core, and hamstrings while keeping your back as straight as possible. This concludes the starting position.
Start lowering your body while keeping your form intact. Make sure your glutes don’t stick out or dip down during a rep. Your body should be straight, and elbows tucked.
Now that you’re down, push back by utilizing your whole body – especially core, chest, and hands. This concludes a full repetition. Aim for 8-10 reps without breaking form.
This form is excellent for individuals wanting to improve coordination, agility, and overall stability while doing push-ups. The hand tap push-up makes the whole workout more isometric, which in turn helps with building strength.
Form: Do everything as in a regular push-up – with one slight difference; when you conclude your first repetition, slowly move over the right palm and touch the top of your left hand with it.
Alternate hands and do everywhere from 5-7 reps for beginners – to 10-15 reps for advanced individuals.
This variation has all the benefits the hand tap push-up offers, but the longer hold is more useful for adding additional balance to the mix.
Form: Repeat all the steps as in regular push-ups, but after every repetition – opt instead to touch your left shoulder with your right palm, and vice versa. It may prove tough at the beginning, but once you nail the correct form – it would become very rewarding in the long run.
Do as many reps as possible (5 for each side).
The thigh tap push-up method is great for individuals looking to build up their core muscles and improve balance.
Form: Assume a normal push-up position. Lower your body until it just touches the floor, and upon going back up – extend your left hand and touch the outer part of your left thigh. Repeat the same motion, but now use the right hand to touch the outer part of your right thigh. This concludes one repetition.
Try to do 5-7 reps or more in accordance with your fitness level.
This push-up variation fires up both the oblique muscles and the shoulders. It also improves balance due to some moves that are rotational in nature.
Form: Assume a standard push-up position and do a half repetition as explained in #1. When rising up, transfer your body weight onto your right hand, and proceed to rotate the left side of your body until your left-hand ends up pointing towards the ceiling. Hold this position for 1.5-2 seconds and roll back to an ordinary push-up position.
Do 5-7 reps while alternating sides.
The single-arm raised push-up is an excellent isometric exercise that especially targets the core muscles, the stabilizer muscles, and other portions that don’t get much ‘love’ during standard push-ups.
Form: Go into a standard push-up position, lower yourself to the ground, and raise your right hand simultaneously while pushing up. The form stays exactly the same as in the previous push-up variations.
Since this is an advanced workout, aim for at least 4-6 reps while alternating sides.
This is an excellent exercise to be added to your daily body weight routine – mostly targeting the core muscles of the body.
Form: Assume a lower push-up position as explained in detail in #1. Lower your body so that it just grazes the floor or padded surface, and extend your right leg behind you while simultaneously going up. Then, lower your body to the starting position, and raise your left leg behind you while going up. This concludes one repetition.
Do 3-5 sets of 8 repetitions each, or in accordance with your fitness level.
This variation is extremely effective to massively develop your chest.
Form: Assume a standard push-up position, but now place your hands wider than what your shoulders are. This posture will fire up the pectoral muscles and will improve your overall strength if done correctly.
The movement remains the same as in #1. Do slower movements for additional strength gains. Aim for 5-8 reps in 3-4 sets.
The close grip push-up comes off as a killer workout for your triceps, shoulders, and forearms.
Form: Lower your body down – face against the floor – and put your hands closer than what your shoulders are. You can either put your palms straight or opt instead for a diamond lock in accordance with your preference.
A proper form should add additional burn to your chest, shoulders, and especially triceps. Do 5-7 reps, but pay attention to your form as this exercise will put additional pressure on the small muscles located within the shoulders.
The clapping push-up is a powerful push-up variation that targets the whole upper body area.
Form: Begin at the top position of a standard push-up. Advanced individuals can opt to fall slowly in a push-up position from a standing position. Descend by flexing your elbows until you achieve a 90-degree position. Push up as powerful as you can until your upper body ends up hanging in the air. During this time, bring your palms abruptly together into a clap and descend downward while flexing your muscles to avoid strains.
Beginners should strive for 3-5 reps, while advanced individuals and professionals can opt for anywhere between 7 to 15+ repetitions.
The knuckle push-up strengthens the wrist more than what an ordinary push-up will do.
Form: In this variation of a push-up, the pressure of your body weight should rest on the whole top of your hand – starting from the first knuckle – all the way to the last one. Hands should be shoulder-width apart, back and arms straight.
Start by lowering yourself until elbows are flexed at the 90-degree mark – then slowly push up until you reach the starting position as described above. This concludes one rep.
Aim to achieve 8-12 reps in 3 to 5 sets.
This push-up is a powerful variation that will fire up each chest muscle and add strength to those who are experiencing trouble with their non-dominant half.
Form: Place yourself in a standard push-up variation form. Now extend your right hand forward while keeping your left hand in the same position as in #1.
Repeat the basic push-up movements for 5-7 reps while alternating sides.
This one sounds dope, and that’s because it is. The slow negative push-up helps build strength, endurance, and muscle – all at the same time.
Form: Drop down and assume a regular push-up form. Now, start lowering your upper body as slow as possible – preferably by performing the half-rep in one motion. Just as you’re about to hit the ground – drop your knees on the floor and transfer your body weight onto the knees and toes.
Do 5-7 repetitions in 3 sets.
This variation has the fingers pointing backward and is an exercise for advanced individuals. The pseudo planche is great for developing your biceps, along with your shoulders.
Form: This exercise should only be done by advanced individuals; beginners should opt out from this push-up variation in order to avoid straining a muscle or a ligament in the body.
Assume a standard push-up position, but place your hands ‘in reverse’ so that now your fingers end up pointing toward your toes. Repeat the same movements as advised in #1, and be careful to maintain a proper push-up form.
Aim for 3-5 reps, 4 sets each.
Why not end your workout with a bang? The Superman push-up targets the whole body while also adding some cardio and calisthenics to the mix.
Form: Lower your body into a standard push-up position, core tight and back straight. Do the half-rep and on your way up – explode upward and try to move your hands and legs as far from your body as possible while not touching the ground.
Start with 2 reps and work your way up from there.
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Well, to be quite honest, there are several reasons:
Firstly, vegetables contain chemical bonds and complexes that make them healthy. This would be great if not for the fact that these same chemicals – or at least some of them – make veggies taste a bit yucky. In fact, a study has shown that at least 30% of people are super-sensitive to those same chemicals that give bitterness to vegetables upon tasting. According to nutrition experts, these people are known as ‘supertasters.’
Secondly – some individuals may find veggies a bit lackluster in regards to taste. When you come to think of it, you cannot really blame anyone for this specific issue people have. After all, it’s easy to hold inanimate objects to scrutiny – especially if you plan to feast upon them later during the day. Point being, no one wants to dip their mouths in bland, tasteless leafage.
Finally, and most fortunately, it seems that there is some hope after all. Putting a little effort during your routinely grocery shopping – combined with alternative ways and types of preparation – can take you a long way into enjoying these fiber-filled goodies.
Without further ado, let’s cut to the chase.
Years of blaming fat for just about everything that’s wrong in the human body – it seems as though people forget that oil can be beneficial too. One way to circumvent this obstacle is to reach for olive oils in place of regular sunflower ones.
Thing is, when fat gets all ‘mixed up’ with spices or seasonings, it can make vegetables as yummy as ever. Plus, a cross-examination of 200 scientific studies has shown that those who consumed lower amounts of veggies were deemed twice as acceptable to different forms of cancer – as opposed to those who munched on greenery more regularly.
Some vegetables develop stronger flavors as the herb ‘grows into maturity’. Their “baby” versions, however – contain all the beneficial ingredients – without them being too pronounced in their flavors. To start off, opt for some baby turnips, carrots (leaves still attached), artichokes, brussels sprouts, or squashes. You can usually locate these veggies at the local supermarket, a farmer’s market, and at certain specialty grocery stores.
As we said, baby vegetables are less bitter, have richer textures, and need less cooking than their “grown-up” counterparts. Plus, they’re tiny and fun.
Throwing some cheese into the mix can improve the taste – as well as add calories so that you’ll reach the satiation point faster. We recommend feta and cream cheese alongside spinach, kale, and green beans for the perfect snack; or, if you’re looking to catch on calories, opt instead for cottage cheese tossed with some cauliflower and broccoli. You can thank us later.
Raw leafage is not something that immediately comes to mind when your body starts craving for snacks, and this is where dip sauces come into play. By dunking vegetables into hummus, low-fat dip, or another favorite dressing of yours – you’ll be way more motivated to gobble that steamed asparagus more often.
Pro tip: remove veggies from the dish and try eating them while working, watching TV, or doing other activities outside the dinner table. This way you’ll “train” yourself to stop thinking about vegetables as a chore and embrace their healthy nature once and for all.
If you can't imagine yourself enjoying sprouts due to their unique and strong taste – try cooking them differently. One way to go about this is to slice these tiny greens diagonally, separate them into rings, and microwave them together with some added butter, water, and caraway seeds for 3-5 minutes. This should strip brussels sprouts off their strong taste so that you can enjoy them freely.
Herbs that are part of the onion family – like shallots, leek, and garlic – are bound with ingredients that are known to battle different types of cancer. However, some people just simply cannot stand that strong, sharp flavour these plants are known for. One way to rise above this hatred towards onions is by slow-roasting them until they lose that sharp flavor we’ve talked about. How to do it? Add some cold-pressed olive oil, wrap the sliced onions in foil, and grill them to get rid of the sharpness – barbecue style
Fruits like apples make ethylene gas, and can possibly ‘contaminate’ vegetables like parsnips – if stored together that is. Other veggies such as squash, carrots, and some plants – can change their textures more rapidly if you put them anywhere near fruit. What’s more, cruciferous vegetables like broccoli, cabbage, and Brussels sprouts may change their color – or even turn limp upon the sole presence of fruits in the near vicinity. How to store them you ask?
Opt to keep parsnips closed in a plastic bag – away from ethylene gas producers such as peaches, peppers, avocados, and yes – even tomatoes! Store your scrimmage the right way now, or face the consequences later.
The answer is: ripe. Many consumers argue that American tomatoes feel pulpy, taste funny, and come off as too bland to be honestly enjoyed. There is a catch that circumvents all of this – buy VINE RIPENED tomatoes. These kinds of tomatoes are juicy, taste naturally, and before you know it – you’ll be munching a mouthful of them ripe tomatoes.
According to a study by Monell Center, breaking down the perks and benefits behind why something’s good for your system – paired with regular consumption of that food – can lead to forming habits and subconsciously including that particular food in your diet. In fact, when you come to think of it – if you knew that something was good for you and it could possibly prevent some serious ailments, such as diabetes or cancer, you would probably want MORE of that. This is even truer if your family has a history of some of those diseases we mentioned.
Better safe than sorry, right?
If you are really, utterly repelled by the sole thought of eating veggies – then think of ways to change your approach towards the matter. For instance, making soup from your favorite plants could potentially solve that problem. Soups take longer to prepare – making most of the ingredients within this mixture lose their sharp flavors by the time it’s done.
If this is something you’re not totally comfortable with doing – opt instead for ‘sneaking in’ some carrots into bread, meat loafs, or even muffins. The next time you’re in the mood for gobbling up muffins – go ahead and stuff that pastry with some grated carrots according to with your preference or taste. The pros of this operation will far outweigh the cons – if there ever were any.
Bottom line: eating veggies – good. Eating more vegetables – even better.
Enjoy!
Vitamins are dubbed “organic” because all 13 of them contain carbon. They’re also divided between two categories:
Vitamins are otherwise referred to as ‘micronutrients.’
Water-soluble vitamins, as their name suggests, dissolve in water. They don’t stay for too long in the body, but instead quickly pass through the urine from the time they’re consumed. This is why water-soluble vitamins need to be replaced more often than fat-soluble vitamins.
Fat-soluble vitamins stay in the body longer because they’re easier to store. They find a spot in the fatty tissues and the liver, and usually stay in the body for days – some of them even months.
These compounds use lipids (fats) in order to pass through the intestinal tract and be absorbed by the body.
Let’s not kid ourselves. All vitamins are important for a normal functioning and everyday well-being. That’s why we’re going to put ALL of them on a list for everyone to find their favorite among the bunch.
We’re starting with a list of the four Fat-soluble vitamins.
What it does: Vitamin A is an essential player in the development of bones, teeth, and skin; it is also crucial in maintaining proper vision and keeping the body safe from a multitude of different infections and ailments. Vitamin A can assume two forms:
Where to find it: carrots, sweet potatoes, broccoli, kale, eggs, milk, pumpkin, lentils, liver, papaya, and more.
What it does: Remember that oddly satisfying sensation you get when exposed to morning sunlight? That is your body ‘converting’ the energy from the Sun in order to manufacture Vitamin D. This compound helps in absorbing phosphorus and calcium for strong and healthy bones.
Where to find it: direct sunlight, salmon, shrimp, fortified milk, eggs.
What it does: Vitamin E plays an important role in protecting the skin from ultraviolet light, mitigates the damage from free radicals, and battles Alzheimer’s disease – among numerous other important properties.
Where to find it: sunflower seeds, kiwi, almonds, olives, turnip greens, asparagus, almonds, and more.
What it does: This compound is vital in quickly patching up the skin after an accidental cut somewhere on your body. Without sufficient amounts of Vitamin K, you’ll have an increased chance of getting susceptible to bleeding, so it’s not something to be taken lightly.
Where to find it: kale, kiwi, spinach, romaine lettuce, avocado, parsley, and other leafy green veggies, or fruits.
This concludes fat-soluble vitamins.
Water-soluble vitamins add nine to the list of total vitamins.
What it does: First off, as the majority of readers may be well aware – Vitamin C fends off colds. This unique property is made possible thanks to its antioxidant abilities that boost the immune system; on the other hand, Vitamin C also helps in repairing the connective tissues between the tendons and cartilage in the body.
Where to find it: kakadu plum, camu camu fruit, brussels sprouts, red peppers, papaya.
What it does: Vitamin B is the main proprietor behind the utilization of carbs in the body and converting them to energy. Another important property of this micronutrient is promoting a healthy nervous system for impeccable functioning of the communication branches in the brain.
Where to find it: sunflower seeds, pork, grain, brown rice, potatoes, cauliflower, tuna, lentils, and more.
What it does: Vitamin B2 or Riboflavin is crucial in breaking down the three macronutrients for energy: protein, carbohydrates, and fat. This compound also promotes healthy skin, whereas a deficiency in Vitamin B2 may cause a condition called ‘ariboflavinosis’ (lips lesions, conjunctivitis, sore throat).
Where to find it: banana, asparagus, calf liver, milk, okra, yogurt, fish, persimmons, and more.
What it does: As with B2, Vitamin B3 also plays an important role in preserving and maintaining a healthy nervous system. In addition to that, Niacin helps the digestive tract properly do its job.
Where to find it: chicken breast, halibut, turkey, milk, avocado, nuts, mushrooms, and more.
What it does: This water-soluble compound does multiple things, including breaking down carbs and fat for energy, transforming food into glucose, managing a key role in the forming of stress and sex-related hormones, and more. Vitamin B5 deficiencies are rare since it can be found in most, if not all foods.
Where to find it: meat, broccoli, fish, and most foods.
What it does: Vitamin B6 takes a major part in the production of the neurotransmitters norepinephrine and serotonin, as well as in making myelin. This chemical compound is involved in many functions in the body, including a role with 100+ enzyme reactions, and promoting multiple benefits within the central nervous system.
Where to find it: milk, meat, banana, veggies, and nuts.
What it does: Vitamin B7, or Biotin, is crucial in maintaining energy during regular workouts. This compound helps in keeping the red blood cell levels in check, which in turn are responsible for transporting oxygen in the body; this is crucial for active individuals and people who want to continue that path.
A deficiency in Biotin may cause dermatitis, enteritis, or other illnesses.
Where to find it: liver, egg yolks, legumes, almonds, romaine lettuce, and more. However, it’s important to note that Vitamin B7 is found in LOW amounts in any food – therefore a good bet would be to take it in supplement form.
What it does: This vitamin is a top priority for women who are expecting or plan on doing so in the near future. Vitamin B9 – or Folic Acid – plays a major role during pregnancies, since it prevents unwanted birth defects or miscarriages. In addition to this, Folic Acid is also linked to anemia prevention and new cells reproduction in the body.
Where to find it: lentils, legumes, sunflower seeds, black beans, pinto beans, and beer.
What it does: Vitamin B12 prevents anemia and promotes the formation of healthy and mature red blood cells in the body. This micronutrient is also vital in preserving a healthy nervous system.
Where to find it: shellfish, milk, fish, meats. Plants do not contain this compound, and this is why vegans must take Vitamin B12 supplements in order to stay healthy.
This concludes water-soluble vitamins.
]]>When it comes to building muscle, people often get lost when it comes to what supplements they should use. Although there is a million options out there these five categories and product examples will keep you on the right track to reaching your muscle mass goals.
Creatine is an absolute essential in any stack. It serves many benefits when it comes to training, recovery, and muscle gain.
Creatine is naturally occurring in the body and used to replenish ATP stores. Unfortunately however, it does not often produce enough for gruelling workouts we put our body through. By supplementing with a creatine source we increase muscle saturation and are then able to have a greater energy output. As a result, you can move more weight, resulting in more damage to muscle fibres, which in turn, will lead to more muscle growth provided dietary requirements are met.
Creatine also increase intracellular water content, or, "more water stored in the muscles". This means recovery is enhanced, and performance in the gym is also enhanced as the muscle is kept much more hydrated.
Pre workout supplements are often associated solely with an energy boost and some tingles, however there is far more to it than that. The best way to describe a pre workout is based on the ingredients utilised, as they are ultimately "priming" the muscle for growth. Now energy is a big factor so which pre workout is best for you is dependant on your tolerance to stimulants. This being said, a pre workout containing ingredients such as:
- Beta Alanine
- Agmatine
- L-Citrulline
- Electrolytes
- & a stimulant blend is optimal as these ingredients improve endurance, blood flow, hydration, energy and mental focus. .
An amino acid blend is a perfect for someone looking to build lean muscle mass. This is because amino acids prevent muscle breakdown and you will also be setting up the recovery phase before the workout is done. There are an abundance of intra workout options; If you find you can gain weight steadily through diet, however if you find you cant gain weight quite as easily an amino acid blend containing carbohydrates is a much better alternative. The perfect example for a carbohydrate amino acid blend is Scitec Nutrition's Intra Edge.
When it comes to building lean muscle mass, post workout nutrition is an absolute necessity. While exercising you deplete your body of glucose and as a result will also start to utilise glycogen as an energy source. By consuming a carbohydrate and protein shake after exercise, you ensure the body replenishes depleted glycogen stores as well as deliver nutrients such as protein and creatine to the muscle cells as efficiently as possible. One of the best post workouts for this is Anabolic Armour by Anabol Nutrition, containing 35g of both Carbohydrates and Protein, you provide the body with the perfect amount of macro nutrients to kick start the recovery process whilst also minimizing the likelihood of fat storage.
This last product is extremely over looked on the market simply because there are very few companies which have a product like this. MyoPep by EST Sports is a unique and intricately formulated product, designed to increase the absorption of protein. Pharma grade peptide & serum is utilised to spike protein synthesis resulting in the body maximising protein intake, and this can be added to any food or shake, for eg. yogurt, oats or a protein shake.
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Even though most of us are well aware that ‘never skip leg day’ is THE motto of the bodybuilding niche – rarely does anyone commit fully to this idea. Furthermore, a strong lower body doesn’t just equate to bonus looks at the beach – it also means harnessing more power, endurance, and overall strength.
That’s right: most of an individual’s upper body strength actually comes from the lower body – including core, quads, thighs, hamstrings, calves, shins, and glutes.
Think of it like this: the lower body is the pillar that the rest of your body rests upon.
For this reason, we’ve come up with a list of lower body workouts, tips & tricks, and additional nutrition facts to help build your legs – Spartan style.
First off, you have to be honest with yourself. If you find yourself on the receiving end of a so-called Chicken Leg Syndrome (CLS in short) – then you’ve most likely prioritized upper body workouts over lower body pumps. And even though the damage has been done, there’s still hope. It just helps to acknowledge the wrongdoings and start over the right way.
Start by including lower body workouts twice a week – prioritizing squats over other drills. Or everything that fires up the leg muscles really. Once you nail down a routine, the results will come bursting in by themselves.
As simple of an exercise as squats can be, it can still take you a long way. Not all leg workouts are created equal, however – therefore a simple substitute workout just won’t cut it.
The best option at this point is to start your workout session with – squats. This way, you’re investing for the future, since bulking up the leg muscles requires lots and lots of energy and a solid chunk of time. Doings squats while you’re at the top of your game is the perfect way to go about this routine.
When a simple squat exercise wears out (and it will in time,) opt instead for variations like front squats, low-bar squats, zercher squats, and pistol squats. All of these alternatives offer something new and fire up different groups of muscles at different times.
Plus, you’ll never get bored by doing the same exercise over and over again.
Oftentimes, individuals with the CLS syndrome grab the bar, overload the bar and huff and puff – only to descend few inches before rolling right back up. If anything, doing squats like this can end up hurting your lower back in the long run. Now, not only have you worsened the problem you already have – but you’ve also introduced another problem that could later require some tweaking too.
Calum von Moger, an Australian bodybuilder and pro-athlete, uses science to spread the word on how to do proper squats. According to him, half-reps are a no-no because they aren’t as effective as the full range of movement that is seen in regular squats. In addition to that, dipping low fully fires up the hamstrings and glutes, and improves the end results tenfold than what would’ve been possible by a shallow squat.
If agility is your stronger side – opt for dipping your hips lower than your knee joints upon doing a squat.
By changing up your feet position ever so slightly – you’ll hit different groups of leg muscles that’ll provide better results overall. This means that foot variation is way more beneficial than just locking your feet whenever you’re going in for a squat.
To make most out of your exercise, choose a position in which your feet assume a distance about shoulder-width apart, toes slightly outward. As you go deeper into your training regimen and start bulking up more – an added variety in regards to feet stance is definitely something to think about.
In continuation, Calum adds that changing the feet angle while doing squats is as important as adding different squat variations to your training. For instance, narrow-stance squats are perfect to fire up the outer sweeps of your quadriceps; on the other hand, wider feet stances tend to hit the inner thighs (adductors) more.
Important note: make sure you’re not angling your toes too much inward or outward to avoid strains or unwanted injuries to your knees.
Getting leg day in means training different muscle groups at once or separately, including glutes, quadriceps, and hamstrings. Yet, some workouts are known to be more effective than others. The best exercises that specifically and more effectively target the quads are single-leg presses, squats, front squats, leg extensions, and sissy squats.
For advanced individuals, firstly consider an exercise called ‘pre-exhaust with a single-joint’ to start your workout session. Secondly, proceed with 3 sets of leg extensions; lastly, opt for multi-joint drills to end the day on a high note.
Adding just as little as two repetitions during a set – or even squeezing another set in can add serious bulk to your leg muscles. Calum von Moger recommends several techniques to take your game to a whole new level:
1) Drop sets – this refers to eliminating about 25% of your current training weight when you experience muscle fatigue (or failure). Make sure to reach for drop sets only after you’ve finished your regular sets.
2) Partial reps – do as many reps as your regular exercise routine allows – then hit some partial reps. Partial reps, as their name suggests, may fall either below or above your natural repetition point.
3) Reduced rest time – goes without saying; mainly done to increase the intensity of your training.
Scientifically speaking – food alone won’t contribute to stronger and bulkier legs. This is why it’s so important to combine a balanced diet, an exact training regimen, and proper rest to properly develop and shape your legs.
Additionally, proper macronutrient intake is also a very important ‘tool’ and plays a key role in an athlete’s leg development. Ideally, individuals should strive to take up to 1.5/2 grams of protein per kilogram of body weight; carbs should always fill up the plate the most – with a preference to complex carbs against simple carbohydrates; fat should represent no more than 30% of the overall macronutrient ratio – predominantly monounsaturated and polyunsaturated fats.
But, which foods should athletes include the most in their diets exactly?
1) Grilled Salmon with Brown Rice and Veggies – salmon is rich in protein, omega-3, and omega-6 fatty acids. Brown rice is an excellent source of carbs. Finally, the vegetables are full of antioxidants for quicker recovery after a strenuous workout session.
2) Grilled Chicken with Salad – white chicken meat contains all the protein without the fats found in dark meat. The vegetables in the salad are full of antioxidants and fiber to help you hit the gym again in no time. Additional olive oil plus avocado brings healthy fats to a whole new level.
3) Tuna Salad Sandwich – by reducing the amount of mayonnaise in tuna salad, it automatically becomes healthier and less ‘greasy’. This recipe can be paired with 100% whole wheat bread for an additional source of complex carbs. Include an apple or carrot to further reinforce the meal with the much-needed antioxidants, vitamins and minerals.
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From parents to doctors to random health gurus you bump into during a walk in the park – it seems that everyone believes that placing fiber as a major component of your diet should be a top priority, without backing it up with evidence!
Well, not anymore!
We’re here to suggest and explain how and why adding more fiber to your diet will improve your health and give you a boost in your day-to-day performance levels. Plus, we'll also explain how fiber will help you tackle any challenges that life happens to be throwing your way!
Fiber comes from indigestible parts contained in veggies, fruits, legumes and whole grains (split peas, artichokes, peas, lima beans and more.)
There are mainly two kinds of fiber: soluble and insoluble. Soluble fiber breaks down in water and is known to help achieve normal cholesterol and blood glucose levels in the body. Foods rich in soluble fiber are apricots, oranges, mangoes, peanuts, kidney beans, black beans and more.
On the other hand, insoluble fiber does not dissolve in water – therefore it helps with preventing or relieving constipation and getting rid of irregular stool patterns. Some foods that contain high amounts of insoluble fiber are cauliflower, lentils, wheat bran, flax seeds and more.
Many foods carry both soluble and insoluble fiber. For the best results, opt to consume a high variety of fiber-rich foods.
Studies have shown that soluble fiber helps in lowering the “bad” cholesterol, or low-density lipoprotein levels.
Fiber makes it easier for stool to “pass over." It does so by increasing the size and volume by the dozen, thus relieving the time it takes for the stool to be pushed out. Fiber also soaks up water and solidifies the passable matter to transform watery stool into something you can “work with.”
Going for a diet high in fibers can exponentially lower the risk of getting hemorrhoids or colon pouches (diverticular disease).
A diet rich in insoluble fiber can significantly decrease the risk of succumbing to types 2 diabetes. Also, for those who are already affected with the disease, soluble fiber has shown to slow down the absorption of glucose into the bloodstream. This makes it easier for diabetics to control their blood sugar levels.
The fiber found in flaxseed, oat bran, and black beans helps in lowering high blood pressure and also keeps inflammation at bay.
According to a study that appeared in the Journal of the American College of Cardiology Foundation, female subjects who consumed 26.3 grams of fiber on average were less likely to develop heart disease than those who ingested less fiber. The study followed exactly 39,876 women during the course of six years.
High-fiber edibles will satisfy your cravings faster and bring you up to a full belly quicker as opposed to foods low in fiber. Therefore, you’ll naturally maintain a healthy weight by opting for a diet abundant in both ends of the fiber spectrum (soluble and insoluble).
We’ve already seen how fiber can help in maintaining normal blood sugar levels. This, in turn, lowers the chances of the body giving way to insulin spikes that can lead to developing kidney stones or gallstones.
According to top nutritionist Ann Louise Gittleman, Ph.D., CNS – fiber found in certain foods like flaxseeds can help flush down any toxins your body have accumulated and power up the immune system to effectively battle its way through the everyday hassle. This can particularly come to aid to post-menopausal women due to certain “lignans” in the “fibrous shell” that keep excess estrogen in check.
A study has shown that total fiber intake was inversely proportional to the risk of developing a stroke. Additionally, increased fiber consumption lead to a significantly lower risk of developing the first stroke.
In accordance with an HMD publication, adults aged 50 or younger should strive to ingest 38 grams of fiber for men, and 25 g. for women per day. Adults over the age of 50 should go for 30 g. for men and 21 grams of total fiber intake for women per day.
But before you start gobbling up legumes and munching on artichokes, remember that too much fiber entering the body at once could lead to bloating and unwanted gas. And you certainly don’t want to pass the wind while doing a powerpoint presentation in front of your biggest client now, would you?
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Diet naysayers and self-proclaimed nutrition experts may preach that including carbohydrates in your diet while trying to tone-down is the biggest sin since egg-free mayonnaise. Well not unexpectedly, they couldn’t be further from the truth. Eating healthy carbs is not only possible, but it can be made into a fun activity for friends and family alike to find enjoyment in.
Moreover, carbs alone won’t make anyone fat, that much is sure. Carbohydrates are needed to provide energy for the body, and fasting on carbs can easily be as detrimental to your preferred weight levels since it would make you feast on junk food to the ground like there’s no tomorrow. According to nutrition twin experts Tammy Lakatos Shames, R.D. and Lyssie Lakatos, R.D. -- you can undoubtedly ‘melt’ those love handles by munching on the RIGHT carbs.
Which ones are the right ones? – We’re glad you asked.
Green Peas are a great source of potassium, zinc, vitamin C and dietary fibers. Furthermore, zinc is a known enemy of the common cold and may help you survive through season transitions by boosting your immunity threefold. Zinc is also involved in the creation of leptin – a hormone familiar to food enthusiasts as the “fat hormone” – which name alone suggests that it has something to do with regulating satiety even before edibles manage to reach your belly’s bottom.
So in a way, green peas have double the impact on your overall regulation of fat.
No one is a fan of blood sugar peaks and valleys that can leave people feeling starved and sign for desperate measures – such as that chocolate iced crème filled donut sitting about freely on your shelf.
When ingested, pearled barley, hull-less barley or even barley groats release sugar slowly into the bloodstream, maintaining an almost-perfect glycemic curve that battles against hunger in a natural and healthy manner.
In a research conducted at Harvard, a continuous nibble at whole-grain breads fares well for the heart and may help in battling heart disease in the long run. In another study done by Penn State scientists, participants who indulged in a low-calorie diet while munching whole grains lost substantially more fat than those who ate processed grains.
Also, be on the lookout for 100% whole grain bread packages, since clever marketing can trick you into buying “whole grain” labeled bread made of only 51% whole grains.
As with whole-grain bread – it’s only logical that whole-wheat pasta shares some benefits for keeping that waistline in check, plus more. Swapping regular for whole-wheat pasta is directly linked to having a thinner waistline, a significant decrease in abdominal fat and a lower body mass index (BMI).
But, as author Keri Gans, R.D. recommends in his book, to keep weight in check make sure you’re not gobbling up more than 200 calories JUST from pasta alone.
To reach satiety faster than you normally would, opt in for foods part of the legumes family such as beans, peas, lentils and chickpeas. These superfoods are known to fend off overeating and promote increased energy levels, fitness and also help while working out.
A great recipe involves 3 tablespoons of olive oil, chickpeas, and spices to taste roasted at 375F for 40 min. to get an excellent snack viable at any given time of day.
Again, as supported by clinical trials, the guys and gals at Annals of Internal Medicine came to the conclusion that healthy adults whose intake consisted of at least 30 grams of dietary fibers per day had lost 5 pounds in one year. These participants did not make any other change to their existing diets except the addition of fiber.
Pears are known to have high amounts of fiber, vitamins and other important nutrients that make it not only a great source of healthy carbs – but also a powerful fruit for individuals seeking an overall improvement in their eating habits.
Trading off potato chips for air-popped popcorn kernels would be a welcome alternative for all – especially those trying to get rid of fat. Popcorn is good for the heart, reaches satiety levels faster than, say, fried potatoes and reduces hunger like a boss.
A great alternative to ease that yearn for fatty foods once and for all.
Having suggestions of your own? Go ahead and share them below and we’ll be more than happy to answer.
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Among the overabundance of so-called ‘cleansing’ diets currently available online, only a few offer real advice on how to detox your body without starving yourself to death. After all, the days when humans had to cross long distances while munching on just raspberries are long gone. Now, food is available just around the corner at countless markets worldwide. The only thing left for you to do is to come up with a bucket list, go on a shopping spree and hope that you’ll nail that diet right off the bat.
But what diet are we precisely talking about here?
Well, how about a diet that will have enough nutritional value, be healthy and tasty all at the same time? Is it possible? Of course it is! Take a look at what our editors came up with while searching for the best foods to naturally detox your body.
Broccoli is that veggie that somehow always ends up on top ten healthy lists. Why? Because it’s Mother Nature’s way of telling us that it is, mhm, healthy. Broccoli contains both substantial macronutrients (carbs, protein) and vitamins, so no wonder it’s the go-to mini-tree to detox your body.
And how does it do it?
Broccoli contains ingredients that work alongside your liver enzymes to transform toxins into an easily disposable material. Then, the processes in your body ‘push out’ the unnecessary waste for good. In simple words: broccoli makes everyone’s life a tad bit easier.
If you haven’t found a way to make broccoli taste great yet, try to steam-cook it, or even munch it raw. Whatever you do, don’t microwave broccoli since it tends to lose its detox properties.
Asparagus holds numerous benefits for the human body, like getting rid of toxins, battling against the cons of aging, aiding the cardiovascular system and more. But most importantly, asparagus helps the liver to filter any toxic waste quickly and more efficiently.
Plus, asparagus fights the biggest battle of them all – cancer. It reduces the risk of breast cancer and increases the chances to survive.
Beets usually find their way into a Greek Salad and other heterogeneous mixes that include a vast array of vegetables. But, on its own, beets are worthy of including into a detox diet because they do just that: cleanse the body.
Beets are important because they ‘flush’ the toxins out and more importantly – make sure that they don’t come back. Other foods may skip the latter and this is when the toxins get reintroduced back into the organism. With beets, once they go out – they never come back.
Plus, beets help in keeping free radicals in check, thus helping even further in keeping your body at a permanent homeostasis.
Now here’s an unconventional one: dandelion roots can help in cleansing just as well. While not ‘food’ unto itself – you can opt for dandelion spices to spark up your meals a notch.
Most plant aficionados refer to dandelions as a weed, but that should not stop you from trying something new in your diet. The plant has several healing factors, one of which is aiding the liver to do its cleansing work. And why wait for the last moment? Include dandelion roots in your diet now and your body will thank you later.
Yes, those tiny little spheres that everyone loves. So why all the hassle? Blueberries have a natural form of aspirin that prevents inflammation and lessens pain. As argued by a published study – 300 grams of blueberries helped in decreasing DNA damage in cells by 18%.
And if this wasn’t enough, blueberries also aid in stopping bacteria in the urinary tract. They feature antibiotic, as well as antiviral properties. Blueberries aid to the detox process thanks to a form of phytonutrients dubbed as ‘proanthocyanidins’ which they contain.
This root is associated with many medicinal benefits and is known to have astringent properties (aiding in a sore throat, acne.) It also helps in liver functions and speeds up the detox processes that occur naturally in the body.
There are countless ways to prepare ginger. One of them requires you to munch on ginger roots solo. Other diets recommend ‘spicing’ up your water with ginger to taste better. Whichever way you prefer, you cannot do wrong with this one.
Fennel is rich in vitamin C which directly supports the immune system of the body. It also sports decent amounts of vitamin B – a crucial ingredient in transforming the homocysteine molecule into other molecules to prevent inflammation.
In addition to that, the fennel bulb also contains a decent amount of folate and fiber, which help the digestive process in the body to do its job.
Granted, the avocado contains some fat but is nevertheless great for detox if you know how to go about it. It also possesses antioxidant factors and a high amount of fiber to aid in digestion. The highlight here is to opt for an organic one and avoid cheap guacamole sauces from fast-food chains. This way you’re making sure that you’re getting all the benefits from the juiciness that is the avocado.
Garlic is crucial for any diet. It heightens the immune properties of the body and helps with the liver. It is high in sulfur, meaning it’s good for detox and repelling bacteria. Recently, garlic was shown to have better antibiotic properties than most over-the-counter antibiotics, which is pretty neat.
When you’re hurrying to detox your body, substitute regular (sunflower) for olive oil. Upon using, however, make sure you’re not cooking it at a high temperature. An ideal situation would be to put some in your preferred salad or enrich the flavor of your main course by as little as few droplets of olive oil dressing.
The go-to olive oil would be ice-pressed, but if you’re having trouble finding one – go ahead and pick cold-pressed olive oil instead. Your body will be thankful.
Did you feel like we missed something? Share with us in the comments!
Since the dawn of humanity, people realized that chewing certain plants would give them health benefits. Within agrarian societies, green tea had the opportunity to be cultivated some est. 4,000 years ago. Since then, it quickly gained momentum and spread across the Globe like crazy. Now, people of all ages and sexes use the magical concoction to promote fat loss at the expense of no side effects whatsoever.
As some of us may know, oolong tea, black tea and Green Tea are all products derived from the famous tea plant, or in Latin: Camellia sinensis. This beautiful herb natively grows in South and Southeast Asia, but can be also found all across the world where the ‘hots’ overthrow the ‘colds’ (mainly tropical and subtropical regions).
And while all types of teas (oolong, black and green) are strained from the same plant – they differ in how they become processed afterwards. Oolong and black tea are fermented. green tea is not. Therefore, all active substances remain untouched within the plant.
But why do people go to great lengths to drink green tea on a regular basis?
Well turns out, there are substances called ‘Polyphenols’ crammed inside the plant. Scientifically speaking, these polyphenols can be also referred to as either catechins or flavanols.
Green tea abounds with, and please bear with us since it’s already starting to get technical – epicatechin, epicatechin-3-gallate, epigallocatechin and epigallocatechin-3-gallate (in short: EGCG) – the most potent catechin of them all.
The majority of scientific studies were done on EGCG and catechins as whole.
Such rigorous research showed a link between consuming green tea and activation of the body’s “thermogenic fat-burning activity”. According to the same study which showed up in the American Journal of Clinical Nutrition – drinking the ideal amount of green tea (equivalent of 690 mg of catechins) for 12 straight weeks lead up to losing fat in several body areas, including waist, under the skin and other ‘critical’ spots.
The famous catechins we talked about contain an enzyme with a rather peculiar name: catechol-O-methyltranferase or COMT in short. When this enzyme comes in contact with the body’s natural processes, it actually breaks down norepinephrine – a hormone whose tasks include burning body fat.
Well, no. By ‘pumping’ the body with large amounts of catechins by ingesting green tea, the enzyme starts doing its work and the body signals that it’s losing norepinephrine fast. Basically, you’re getting more norepinephrine than you bargained for which drags out another chemical process in the body called thermogenesis (body heat). This in turn promotes fat loss at rapid rates and tones one’s figure to Apollo’s or Aphrodite’s likings.
Still not sold? Check this out then: the caffeine and EGCG in green tea work together in a symbiotic manner to ‘crank up’ the body's calorie consumption, which in turn produces energy to function. And, according to a study in the British Journal of Nutrition, this flirtatious relationship between the caffeine and catechins in green tea also leads up to an increase in the body’s resting metabolic rate.
You heard it right and you read it here: thanks to Polyphenols, Green Tea became the go-to plant for people to battle those protruding love handles under the jeans that shamed oneself in public.
Before you know it, green tea has taken the bodybuilding communities by storm. And it’s no mystery since as we saw, the herb proved useful when one is determined to get rid of fat fast.
But, hold your horses: studies have shown that swallowing green tea by the dozen is trumped by taking those same substances only in nutritional supplement form.
Also, a study published in the American Journal of Clinical Nutrition read that green tea polyphenols worked best when taken as extracts through capsules.
Thus, to avoid the hassle of gulping as much as a bucketload of green tea goodness per day – it’s best for one’s organism to put those green tea extract capsules to good use: by devouring them whole. Or in other words: green tea extract capsules offer the greater benefit than green tea the concoction.
To recap those juicy green tea benefits:
- Yes, go for it. When paired with substances like yohimbe, goji berry or other supportive herbs, green tea can become even more powerful an extract.
Moreover yohimbe, better known in the scientific communities as methyl 17 alpha-hydroxy-yohimban-16 alpha-carboxylate hydrochloride – turns out also promotes healthy fat loss at rapid rates.
The yohimbe compound blocks certain alpha receptors inside the fat cell – thus increasing the overall thermogenic potential of the body, in turn bringing you even closer to that 80’s Schwarzenegger body that itself sported muscles within muscles – layers deep until subatomic level of ultimate ripped awesomeness.
Green Tea – good. Green tea extract supplements – better.
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