You’ve probably heard of it, but what can MCT oil do for you?

With so many health supplements and diets fueling the health and wellness industry today, we may be overwhelmed with the options laid before us. It’s interesting to think about it like this, but with so many options, it may be harder to try a new supplement or diet because of the difficulty in choosing. Well, there is one product that is making waves and that is MCT oil. Packed with tons of benefits, this product can help with weight loss, energy endurance, and a host of other health benefits.

MCT oil has become a popular supplement for athletes and bodybuilders and its no wonder why. A healthy way to get good, solid fats without any processed additives or sugar is something everyone should consider. Getting over the idea that consuming fat is bad for you is one stigma needed to change because in moderation, and with the right kind of fat, it can really work to your overall benefit.

Let’s check out this popular product in MCT oil and see why people are buzzing. The ability to put it with any beverage and the health benefits along with it make this a serious contender for front row on your shelf. A great addition to a smoothie post-workout, or a cup of tea before bed, this versatile supplement can really be a friend to your health and wellness needs.

What Is MCT Oil?

MCT oil is a supplement derived from fat called medium-chain triglycerides which come from coconut or palm kernel oil. These are smaller than most other fats and can be absorbed quickly and used for energy much faster since they enter the bloodstream much quicker by going directly through the gut.

Used for a variety of reasons like weight loss, appetite control, extra energy, and inflammation, everyone can benefit from the uses of MCT oil. Very popular with the ketogenic diet, which is a low carb, high fat and protein diet, MCT oil can be versatile for whatever diet you may or may not be on (1).

Benefits Of MCT Oil

Promotes Weight Loss

MCT oil helps promote weight loss in a number of ways. By promoting fullness, consuming MCT oil has helped people eat less. Calories in equals calories out and this has really proved to be very beneficial for many to help stop them from snacking throughout the day. It does this by working to release two hormones that promote fullness, being peptide YY and leptide (2). It is also lower in calories than other oils so overtime, that can help with calorie reduction. Since MCT oil is absorbed into the blood stream quicker, it can be used as energy and not stored as fat for later.

Provide Energy Boost

MCTs can be used for immediate energy since they are absorbed very efficiently into your gut and then transferred to the liver without the need for bile to break it down. MCTs enter your cells and are used for immediate energy (3). They also work to use more fat for energy as opposed to carbs so you start to shed that unwanted body fat and see that desired physique come to life. Of course, increased energy from these fast absorbing fats will allow you to work harder and for longer in the gym, thus burning calories and seeing weight loss.

Improve Cognitive Function

MCTs become ketones, which are used for energy and can work to give your brain a boost as well as aid in focus. When it comes to brain fog, which is the degradation of functional cognitive ability that results for a number of reasons, MCT oil can help. Working to kill the negative effects which include general stress, depression, and a lack of motivation, your cognitive help can see a real boost with this supplement (4).

Lower Cholesterol & Blood Sugar

There may be benefits to protecting the heart by lowering cholesterol. Studies showed that consuming coconut oil reduced bad cholesterol and increased good cholesterol when dealing with a quality diet and workout routine (5). It also helps with improving blood sugar levels and working to manage it, especially those with insulin sensitivity.

Reduces Lactate Build-Up

When lactate build-up strikes and starts to hurt our performance, we suffer from a decrease in blood flow which is where our limit is reached. Taking MCT oil before a workout may help decrease levels so you work out longer and harder (6). With improved workouts, you can then burn more calories and enhance your athletic performance without unwanted pain or lactate build-up getting in the way.

Supports Gut Health

Good fats help your gut when it comes to absorbing vitamins and minerals as efficiently as possible. This helps your gut digest nutrients in order to improve digestive performance but also ensure you get vital nutrients from any supplement you take (7). If you take a multivitamin, a healthy gut will allow for every single vitamin and mineral to hit your body and aid in your absolute overall health.

The Best MCT Supplement

Performance Lab MCT

Performance Lab MCT

Performance Lab MCT is what you need to supercharge daily performance with a fast-acting oil-based energy supplement for your mind and body.

Shop Performance Lab

Performance Lab MCT Energy Oil is great if you are looking for a fast-acting oil-based energy supplement that can help your mind-body vitality and metabolic performance. Performance Lab MCT offers clean, convenient oil-based energy sourced from 100% organic non-GMO coconuts.

You also do not have to worry about the flavor, as Performance Lab MCT is neutrally flavored to enhance coffee, shakes, sauces, dressings, and soups.

It also is cold-extracted with hexane-free technology and triple-distilled for purity.

Price: $39.00

Wrap Up

MCT oil is a one of those products that everyone is raving about. Whether on a ketogenic diet or not, this product is great for anyone looking to get a healthy dose of good fats into their body to help with all their macronutrient needs in the best way possible. Getting over the fear of consuming fats is important as we seek to better ourselves and our overall health and wellness and taking a supplement like MCT oil can really do just that. With the ability to increase energy, aid in weight loss, manage blood sugar levels and cholesterol, and assist with cognitive function, this versatile and healthy product is sure to help you see the gains you want to see. Try MCT oil today and see what it can do for you.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato

References

1. Harvard T. H. Chan School of Public Health. “Coconut Oil”. (source)
2. St-Onge, Marie-Pierre; Mayrsohn, Brian; O’Keeffe, Majella; Kissileff, Harry R.; Choudhury, Arindam Roy; Laferrere, Blandine (2014). “Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men”. (source)
3. Schonfeld, Peter; Wojtczak, Lech (2016). “Short- and medium-chain fatty acids in energy metabolism: the cellular perspective”. (source)
4. Croteau, Etienne; Castellano, Christian-Alexandre; Richard, Marie Anne; Foriter, Melanie; Nugent, Scott; Lepage, Martin; Duchesne, Simon; Whittingstall, Kevin; Turcotte, Eric E.; Bocti, Christian; Fulop, Tamas; Cunnane, Stephen C. (2018). “Ketogenic Medium Chain Triglycerides Increase Brain Energy Metabolism in Alzheimer’s Disease”. (source)
5. Assuncao, Monica L.; Ferreira, Haroldo S.; dos Santos, Aldenir F.; Cabral Jr., Cyro R.; Florencio, Telma M. M. T. (2009). “Effects of dietary coconut oil on the biochemical and anthropometic profiles of women presenting abdominal obesity”. (source)
6. Nosaka, Naohisa; Suzuki, Yoshie; Nagatoishi, Akira; Kasao, Michio; Wu, Jian; Taguchi, Motoko (2009). “Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intensity exercise in recreational athletes”. (source)
7. Shah, Neha D.; Limketkai, Berkeley N. (2017). “The Use of Medium-Chain Triglycerides in Gastrointestinal Disorders”. (source)

The post Benefits Of MCT Oil For Mental & Physical Performance appeared first on Generation Iron Fitness & Strength Sports Network.

Do the seemingly impossible – burn fat & build muscle at the same time.

Let’s face it, as a lifter or bodybuilder you’re always looking for new ways to either bulk up or burn body fat. Like any dedicated bodybuilder knows, your nutrition is going to play a big role in how well you’re able to either gain muscle mass or lose all that pesky body fat. In order to put your muscles on full display, and show off all that hard work you’ve been putting in at the gym, it’s absolutely necessary to have a lower body fat percentage. But how exactly can you go about building muscle and burning body fat?

There are many different methods for losing body fat and keeping lean, but often times it can be at the cost of valuable muscle. While losing body fat, many of the times your muscle mass will be sacrificed, particularly if you’re on a prolonged caloric deficit. But if you were thinking that it wasn’t possible to lose body fat and maintain muscle mass, perhaps even put on muscle, then you obviously haven’t heard of the fast dieting method, or 5/2 method for short. Fasting can work to promote blood sugar control, counter inflammation, enhance heart, and boost cognitive ability (1). Despite what you may have heard, this method is definitely worth checking out.

So What Is The 5/2 Method?

It’s definitely a great way to ensure your body experiences fat loss. Fasting may not be ideal, particularly to bodybuilders who cherish their muscle mass more than anything else. The idea isn’t to have too steep of a calorie deficit, but rather utilize two days out of the week in order to allow your body to drop a pound of fat while the rest of the week plays out like normal. It sounds crazy, but it definitely is worth taking a look at.

Typically this is done by eating around 25% of their recommended calorie needs on these days. That’s where the “5/2” comes in… you basically stick to your normal dietary schedule 5 days of the week and then put yourself into a calorie deficit the other 2 days. For example, track your macros through the week as normal, with a 40/30/30 scheme, then on the days you’re not training, preferably the weekends, eat only 800 calories each day. Some people take this very far by consuming zero calories on the fast days, but that isn’t necessary to see results. There are many variations, but it’s all what works for you.

The idea behind this method is to ensure your body is using your body fat for energy while avoiding going into starvation. The idea is two have two meals on each rest day spaced ten to twelve hours apart, both of which are about 400 calories each, give or take. Since this will be one of your off days you won’t have to worry as much about burning your muscle to get through the day. Rather, your body will target that stubborn fat in your body as an energy source.

What You Can Eat on the 5/2 Diet

Believe it or not, there are no real rules on what you can and cannot eat while on this 5/2 diet. As long as you are in the caloric limit, you will see results. That said, it would be wise to look into foods that are lower in calories so you can eat throughout the day and still stay within your desired caloric limit. Anything from black coffee or tea, to vegetables, fish, or soup are great options. The key is to make your dieting experience as painless and easy as possible so by eating lower calorie foods, you would be doing yourself a huge favor.

If it helps, people tend to follow two meal patterns on the 5/2 diet to make this easy. You can eat three small meals throughout the day consisting of breakfast, lunch, and dinner, or two slightly bigger meals during the day being lunch and dinner. For those that love breakfast, the first option of three small meals may be the best route, but if you can go without your morning meal, consider the two meals throughout the day to help you out.

The Ultimate Benefits

Not only will this method of intermittent fasting be very effective for losing body fat, but it will also improve insulin sensitivity. As a lifter or bodybuilder, you’re constantly consuming foods throughout the day in order to fuel your workouts, so much so that it can keep your insulin levels raised way too high which can allow your body to store too much fat.

By utilizing the calorie deficit, your body’s insulin production levels are allowed to drop and thus give your pancreas, the organ that produces insulin, a chance to recover. The insulin sensitivity obtained from fasting on your two days off will make your muscle gain all the more prevalent when you get back to your regular schedule of doing things, ensuring that you can pack on lean mass when you decide to do your next bulk (2).

Calorie restriction also has great benefits for your cognitive health and can aid in anti-aging effects. Many fasting regimens also take advantage of the circadian rhythm, which is your daily schedule for being asleep and awake (3), and can boost metabolic health as well.

The Best Supplement for Fasting

You may think that there is no supplement to help you through intermittent fasting, but there actually is! That supplement is Inno Fast, from InnoSupps.

Inno Supps Inno Fast

Inno Supps Inno Fast

Get the effects of intermittent fasting, without the lack of food!

Shop Inno Supps

Inno Fast introduces a doctor-recommended groundbreaking formula that mimics the effects of fasting, meaning it can be used as an intermittent fasting alternative. This supplement allows you to enjoy the benefits of fasting while you are still eating, and without adhering to strict eating windows like you do with the 5/2 diet and other versions of intermittent fasting. 

It does not have to just be an alternative either, you also can use Inno Fast to kickstart your fasting journey. The cutting-edge formula helps to reduce your cravings, stabilize blood sugar levels and suppress carbohydrate absorption, providing relief from intense hunger cues during your fasting window.

Finally, you also can be an experienced faster who wants to elevate their results to extraordinary levels. Amplify autophagy for youthful rejuvenation, accelerated weight loss, enhanced mental clarity, balanced dopamine and peak performance, in record time. 

Check out the full Inno Fast review here!

5/2 Diet Wrap Up

If you are looking for a great way to lose weight while also maintaining your muscle, the 5/2 diet may be the way to go. You will still get the proper nutrients to function in your daily life while also working to lose that stubborn fat. Combined with exercise, this will prove to be a successful tool for your weight loss goals. If done correctly, you will love the results of the 5/2 fasting diet.

Are you a believer in intermittent fasting? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.

*Images courtesy of Envato

Referenes

1. de Cabo, Rafael; Mattson, Mark P. (2020). “Research on intermittent fasting shows health benefits”. (source)
2. Kirk, Erik; Reeds, Dominic N.; Finck, Brian N.; Mayurranjan, Mitra S.; Klein, Samuel (2009). “Dietary fat and carbohydrates differentially alter insulin sensitivity during caloric restriction”. (source)
3. Neurobiology of Sleep and Circadian Rhythms. “Neurobiology of Sleep and Circadian Rhythms”. (source)

The post 5/2 Dieting: The Method For Fat Loss And Muscle Gains That Actually Works appeared first on Generation Iron Fitness & Strength Sports Network.

Avoid temptation during your cut with this fruit.

With summer right around the corner, a lot of you have probably started getting prepared to cut. Cutting refers to the time period where an individual will be switching up training routines and dietary choices to cut body fat, but still maintain or build more muscle mass. That being said, the diet of a cut can oftentimes be very strict, with a close eye on protein, fat, and carbohydrate intake. However, there are certain foods that can help you through your cut to not go completely insane, and one of them is avocados.

That’s right, avocados can help you get through your cut. Let’s take a look at how!

Avocados for Cutting Weight

Avocados are so much more than just the main ingredients in guacamole, and they are a great food for cutting weight. Fresh Hass avocados have 3 grams of total carbohydrate, less than 1 gram of natural sugar per one ounce serving (the least amount of sugar per serving than any other fresh fruit) and contribute 8% of the daily value (DV) for fiber. Each serving of nutrient dense fresh avocado is also a source of naturally good fats.  Avocados can also strengthen your immune system. Avocados are also jammed with antioxidants and they also help your body absorb key nutrients. Eating fresh avocados can significantly increase the absorption of beta-carotene, as well as boost the conversion of pro-vitamin A (the inactive form of the vitamin) to vitamin A (the active form), according to a 2014 study. Vitamin A is a potent antioxidant that supports healthy skin, vision and immune function.

Avocados not only are a great food for cutting, but may also help lower blood pressure. The fruit is loaded with more potassium than a banana. Research shows that upping the intake of potassium reduces blood pressure in people with hypertension and is associated with a 24 percent lower risk of stroke. They’re rich in glutathione, which research shows is a powerful antioxidant, detoxifier, and free radical scavenger.  They’re an underrated health food with wide-reaching benefits.

Many Americans are overeating saturated fats, but by replacing unhealthy saturated fatty acids in the average American diet with healthier unsaturated fatty acids found in avocados can lower the risk of cardiovascular disease.  In fact, new research published today in the Journal of the American Heart Association shows that consuming an avocado a day may be the key to keeping bad cholesterol at bay. The researchers found that eating one avocado daily as part of a heart-healthy, moderate-fat diet helps improve “bad” (LDL) cholesterol levels in people who are overweight and obese. In the study, participants between the ages of 21 and 70 were put on three different cholesterol-lowering diets: a low-fat diet without avocado, a moderate-fat diet without avocado, and a moderate-fat diet that included one avocado per day.The diet breakdown were as follows:

• Low fat diet: 6 to 7 percent of energy from saturated fat from the typical American diet was replaced with complex carbohydrates mainly from grains.
• Moderate fat diet: 6 to 7 percent of energy from saturated fat from the typical American diet was replaced with monounsaturated fat mainly from high oleic acid oils (sunflower oil and canola oil) and some low-fat dairy products.
• Avocado diet: Similar to the moderate fat diet, but 6 to 7 percent of energy from the saturated fat was replaced with monounsaturated fat mainly from one fresh avocado daily (~ 136 g, without skin and seeds).

The Super Fruit Study

After spending five weeks on each diet, study participants who consumed the moderate-fat diet with avocado had lower levels of bad cholesterol. What’s more, the avocado group showed improvements in their total cholesterol and triglyceride levels.  The researchers found that only the avocado diet significantly improved the ratio of total cholesterol to HDL, or “good” cholesterol (TC-HDL/C) and the ratio of LDL, or “bad” cholesterol, to HDL-cholesterol (LDL-C/HDL-C). The low fat diet did not reduce these ratios, and the reduction with the avocado diet was significantly greater than with the moderate fat diet. Additionally, the avocado diet achieved the greatest reduction in LDL-cholesterol compared to the low fat diet and moderate fat diet without avocados. The study offers several possible explanations as to why the moderate fat diet with avocado had a more beneficial effect on certain biomarkers than the moderate fat diet without avocado, one of which may be the unique combination of vitamins, minerals, fiber, phytosterols, and other dietary bioactives that avocados provide that were not present in the other two diets. One fact worth noting is that the diet that included avocado provided 35 percent more fiber than the diets without avocado. Furthermore, these results are based on the consumption of one whole avocado each day. Additional research is needed to determine whether the results could be replicated with consumption of the recommended serving size of 1/5 of an avocado per day.

As if that weren’t enough, here are more reasons why the avocado is such an amazing piece of produce: They can help overweight people feel fuller longer. Avocados can help stave off the munchies between lunch and dinner.  A 2013 study in Nutrition Journal found that overweight adults who ate one half of an avocado at lunch had a 40 percent decrease in the desire to eat again over the next three hours. For some, the feeling of fullness lasted a full five hours.  The pilot study, “A Randomized 3×3 Crossover Study to Evaluate the Effect of Hass Avocado Intake on Post Ingestive Satiety, Glucose and Insulin Levels, and Subsequent Energy Intake in Overweight Adults,” compared the effects of incorporating fresh Hass avocado into a lunch–either by replacing other foods or by simply adding it to the meal– to the effects of eating a standard lunch to determine how avocado consumption would influence satiety, blood sugar and insulin response and subsequent food intake. The subjects were 26 healthy, overweight adults.

Researchers found that participants who added half of a fresh avocado to their lunch reported a significantly decreased desire to eat by 40 percent over a three-hour period, and by 28 percent over a five-hour period after the meal, compared to their desire to eat after a standard lunch without avocado. In addition, they reported increased feelings of satisfaction by 26 percent over the three hours following the meal.  Avocado is one food that all athletes should be consuming on a regular basis.

Food for Cutting Wrap Up

Overall, when it comes to cutting weight, you do not have to make it an unbearable task. You are able to switch up some of the foods you eat and find great tasting foods that can still help you with your cut. One of the best foods for your cut is avocado.

Do you have avocado in your diet?

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

References:

Kopec RE, Cooperstone JL, Schweiggert RM, et. Al. Provitamin A carotenoid absorption and conversion from a novel high ?-carotene tomato and from carrot is enhanced with fresh Hass Avocado. J Nutr. 2014.

Wien M, Haddad E, Oda K, Sabaté J. A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition Journal 2013, 12: 155.  DOI:10.1186/1475-2891-12-155.

Fulgoni VL, Dreher M and Davenport A. Avocado Consumption is Associated with Better Diet Quality and Nutrient Intake, and Lower Metabolic Syndrome Risk in US Adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Nutrition Journal. 2013; 12:1 (2 January 2013). DOI: 10.1186/1475-2891-12-1.

David Heber, MD, PhD, UCLA.  Hass Avocado Eaten with Cooked Hamburger Meat Modulates Postprandial Vascular Reactivity and Postprandial Inflammatory Responses in Healthy Volunteers.
Food and Function. DOI: 10.1039/C2FO30226H.

Dreher ML, Davenport AJ. Hass Avocados Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition. February 2012. DOI:10.1080/10408398.2011.556759

Li Wang, PhD; Peter L. Bordi, PhD; Jennifer A. Fleming, MS, RD; Alison M. Hill, PhD; Penny M. Kris?Etherton, PhD, RD. Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults: A Randomized, Controlled Trial. J Am Heart Assoc. 2015; 4: e001355

Robbie Durand has been in the sports supplement and  bodybuilding industry for 15 years. He has contributed to many national magazines and web sites. He has an M.A. in exercise physiology from Southeastern University and a B.A. in Dietetics from Louisiana State University. 

The post The Essential Food To Get You Through A Cut appeared first on Generation Iron Fitness & Strength Sports Network.

Choosing the right foods to implement into your diet is essential for gains.

For those of you looking to make major muscle gains and burn fat during your training session, your pre workout meal plan is essential on your quest to obtaining a better physique. It is often something that is overlooked, as people focus more on their meals throughout the day, but your body needs the right nutrients in order to see the benefits of a hard session in the gym. A good pre-workout meal can really help you get a good pump, feel stronger, and power through an intense training session.

Let’s break it down.

The Best Pre-Workout Foods

Check out some of the foods you should have an hour or two before your workout begins. We have broken down each item by the essential elements your body needs for a workout.

Carbohydrates

Carbohydrates, or to be more specific, slow digesting carbs are a great fuel source for any hard workout. Many people avoid these, because they think that carbs will make them fat, but in reality they are great as a pre-workout meal, however this is not necessarily the case as they can be extremely beneficial. Eating carbs before a training session is important to avoid muscle energy being used. Oatmeal, brown rice, and even whole wheat pasta are all great sources of energy for your pre workout meal.

Fruits

Now we all know that fruit is sort of a double edged sword. Many bodybuilders avoid fruit because of the simple sugars they contain. But fruits also contain some essential carbs that can be essential to your pre-workout diet plan. Fast digesting carbs are also needed as a quick energy source right before a workout, and can really get that blood flowing for a great pump. Oranges and grapefruits, acidic based fruits, and bananas are great for some quick energy. The vitamin c and electrolytes in oranges offer substantial benefits. These fruits also work as great fat burning sources when eaten a half hour before a workout.

Proteins

There’s no muscle growth to be had without protein synthesis and a great way of triggering and maintaining this muscle gaining state is by consuming, you guessed it, a ton of protein. You definitely need to consume protein throughout the day, and to maintain an adequate anabolic state, a correct amount of amino acids must be ingested. That being said, your pre-workout meal should also consume this highly crucial macronutrient. Egg whites, chicken, turkey and protein shakes are all great sources to promote muscle gains.

The Best Meal Replacement for Before Your Workout

Now, you probably were expecting us to recommend a pre-workout supplement due to the title, and that’s fine, we highly recommend Nutricost Pre-X Extreme Pre-Workout. But that is not a meal, and we understand that sometimes you are coming right from work or other obligations before you get to the gym, so you don’t have time to cook. That being said, a good meal replacement can be the way to go.

Transparent Labs ProteinSeries Mass Gainer

Code GENIRON10 For 10% Off

Transparent Labs ProteinSeries Mass Gainer

Transparent Labs ProteinSeries Mass Gainer

Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.

Shop Transparent Labs

This pure, protein rich formula from Transparent Labs is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight.

Now, this is a mass gainer and not necessarily a meal replacement, but the macros are perfect for a pre-workout meal. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving, as well as 114 grams of carbs to help you feel full and strong, and 17 grams of sugar for the pump. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder for recovery and a well-balanced diet.

Pros

• Great for lean muscle growth
• Perfect for a meal replacement or paired with a grass fed whey protein supplement
• Great ingredients and no artificial additives for a transparent label
• From a reputable company in Transparent Labs

Cons

• A premium priced option only available directly through their site

Price: $69.99

Use the promo code GENIRON10 for 10% off!

Read our full review of Transparent Labs ProteinSeries Mass Gainer!

Pre-Workout Meals Wrap Up

Take these tips under consideration to make sure you’re properly fueled when you get into the gym and watch your muscles grow. Let us know what your favorite pre-workout meal is in the comments below and be sure to follow us on Facebook and Twitter.

The post Essential Pre-Workout Meal Tips To Max Out Muscle appeared first on Generation Iron Fitness & Strength Sports Network.

Looking to get leaner? Take a look at Steak vs. Fish

Steak and fish are a huge part of many bodybuilding diets, as they are great sources of protein, but most people that I know when they are getting ready for a bodybuilding competition start incorporating more fish into their diet, especially as they get closer to the contest date. When it comes to the argument of steak vs. fish for fat loss, it is no coincidence that research can validate these claims that consuming fish products can enhance fat loss over lean meat products like steak. This is largely helped by Omega-3s, which are found in deep-sea fish such as salmon, mackerel, swordfish, and shark as well as certain oils (canola) and nuts (walnuts). There are three types of omega-3 fatty acids:

• Alpha-linoleic acid (ALA)
• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)

Let’s take a look at the specifics of steak vs. fish when it comes to bodybuilding diets, and see which one offers more benefits for fat loss and muscle retention.

Benefits of Fish for Bodybuilding Diets

Now as stated above, fish is a great source of omega-3 fatty acids. Research into the weight-loss benefit of these healthy fats is still ongoing, the current theory being that these fats:

• Improve glucose sensitivity
• Reduce insulin resistance
• Reduce markers of inflammation
• Speed fat oxidation by stimulating a specific receptor in the liver that affects fat

How Fish Can Improve Fat Loss

In a cross-European study it was recently shown that consumption of cod increases weight loss in men and also has other positive health effects. The aim of this study was to investigate whether cod consumption increases weight loss and improves cardiovascular risk factors in a dose dependent manner during an 8-week energy restriction diet in young overweight and obese healthy adults. Let’s take a look at the breakdown on the next page.

In this dietary intervention 126 subjects comprised the group given energy-restricted diets (-30%); they were prescribed an identical macronutrient composition but different amounts of cod: the control group were given no seafood and lean meat; group 1 were given 150 g cod 3 times a week; and group 2 were given 150 g cod 5 times a week. Anthropometric measurements and cardiovascular risk factors were assessed at baseline and endpoint. Body weight decreased after 8-weeks, also waist circumference, BMI, systolic and diastolic blood pressure, triglycerides, and insulin. The prevalence of the metabolic syndrome dropped from 29 to 21%. According to linear models weight loss was 1.7 kg greater among subjects consuming 150 g 5x/week compared to the control group. The trend analysis supported a dose-response relationship between cod consumption and weight loss, but changes of other measured cardiovascular risk factors were similar between the groups. A dose-response relationship between cod consumption and weight loss during an 8-week energy restriction diet is found and 5 x 150 g cod/week results in 1.7 kg greater weight loss in young overweight or obese adults than an iso-caloric diet without seafood.

Benefits of Steak in Bodybuilding Diets

Many bodybuilding diets will contain a high amount of steak, or beef. With meat from a cow being one of the strongest sources of iron, it is a no brainer that this is a great addition to any athlete’s diet. Utilizing beef as a major protein source for building muscle is a great, and smart way to improve nutrient intake, meet protein needs, and promote variety in the diet, as there are a lot of recipes that you can include beef with.

How Steak Affects Fat Loss

When it comes to the assistance steak provides with fat loss, there are a few things to address. For one, steak is a truly great source of protein and fats. Not to mention, steak is a great source of vitamins and minerals such as selenium, iron, zinc, niacin, vitamin B6, and vitamin B12, which the body needs to function properly. Steak helps you lose weight because it has no carbohydrates, but enough protein and fat to keep you full and building muscle mass.

Steak also helps you maintain your satiety level, and improves your body’s selenium and iron levels. Low iron can leave you drowsy, as well as short of breath. Steak is also a food that you can enjoy by incorporating it in a healthy way, such as in salads, in a stir fry, and grilled with a side of sweet potatoes.

Steak vs. Fish

Now when it comes to the debate of steak vs. fish, you do need the nutrients that are included in both, such as the iron from steak and the omega-3s from fish. However, some people are not fond of one or both of these foods, so how can you get the benefits of them without consuming them? Well, the simple answer is supplementation. Let’s take a look at the best omega-3s, and the best beef based protein that you can consume.

Beef Protein

30% OFF

Carnivor

Carnivor

Carnivor is a 100% beef protein isolate that is fast digesting and great tasting for an effective non-dairy protein supplement.

Shop MuscleMeds

MuscleMeds Carnivore Beef Protein Isolate is a revolutionary protein supplement that is well-researched and clinically tested to improve muscle gains and aid in your overall protein goals. Using 23g of hydrolyzed beef protein, this is 350% more concentrated in amino acids than steak and is fast digesting to make it easier on your stomach. Being non-dairy gives athletes the opportunity to get a dairy-free product that will still produce gains, potentially at an even better rate. With a touch of zero-carb stevia extract for sweetness, this protein supplement not only provides the necessary amino acids but also enhances the taste with a hint of sweetness from the natural stevia extract.

Check out the full review for MuscleMeds Carnivor here.

Omega-3

Performance Lab Omega-3

Performance Lab Omega-3

Performance Lab Omega-3 is a great supplement to optimize cell performance and overall vitality. Made from 100% plant-based fatty acids, this is sourced from natural algae and is a safe and effective option.

Shop Performance Lab

Performance Lab Omega-3 is an amazing supplement to optimize cell performance to promote whole-body health and vitality. This ultra clean omega-3 can enhance brain and eye performance, promote cardiovascular health, support muscles, and soothe joints through its ultramodern design made from 100% plant-based fatty acids. With all of those benefits, how could it not be our number one pick?

Sourced from natural algae, this safe and effective omega-3 has no fishy taste or smell and offers a nice alternative to your traditional fish or krill oil products.

Check out the full review for Performance Lab Omega-3.

Wrap Up

Overall, when it comes to steak vs. fish it may be true that fish is better for fat loss than steak. However, there are nutrients in both of these that you need in order to make any progress, and stay healthy. For those who do not like eating those foods, check out MuscleMeds Carnivor and Performance Lab Omega-3 to get the benefits.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

References:

Ramel A, Jonsdottir MT, Thorsdottir I. Consumption of cod and weight loss in young overweight and obese adults on an energy reduced diet for 8-weeks. Nutr Metab Cardiovasc Dis. 2009 Dec;19(10):690-6.

The post Get Leaner Even Faster: Choose Fish Over Sirloin appeared first on Generation Iron Fitness & Strength Sports Network.

Got milk? Well, this could be throwing a wrench in your plans to bulk.

With the off season in full swing, many bodybuilders are going through a process called bulking. This is basically when you increase your caloric intake by a good amount (with healthy foods of course) and work out as hard as you can so you can convert that food into straight muscle mass mass. Then when you are in season, you work to burn fat and chisel away at that mass to turn yourself from a mere mortal into an aesthetic God. To get all those calories in you isn’t as easy as it sounds and many builders turn to milk as a staple in their diets to get a lot of calories in a short amount of time, take a look at the diet of Sam Sulek, he certainly gets his milk in. That being said, why not bulk with milk? It’s fairly cheap, readily available, and it does a body good…right?  Well maybe not.

Let’s break down how milk and dairy could be ruining your bulk

Are You Lactose Intolerant?

The question of whether or not milk should be part of a balanced diet is nothing new, it is a long debated topic that has a lot of evidence supporting both sides of the argument. Besides recent claims linking milk to cancer, the main reason dairy is so controversial is because of a naturally occurring sugar called lactose. When someone is lactose intolerant it means they can’t easily break down this natural sugar which can lead to some major consequences, particularly in the stomach..

When lactose moves through the large intestines and colon without being properly digested, it can cause uncomfortable symptoms such as gas, belly pain, and bloating. Lactose intolerance isn’t something new. Many of you probably know of some people who cannot digest any milk products. But the truth of the matter is – it’s possible to be lactose intolerant on a smaller level. Maybe to the point of not readily noticing it. For example, some people can eat or drink small amounts of milk products or certain types of milk products without problems.

So could dairy be ruing your gains secretly without you knowing? Check out these facts of what lactose intolerance look like – maybe you have it and it’s getting in the way of your bulk.

Bloating

Probably the most common symptom of lactose intolerance is the gassy feeling of being bloated. Despite being uncomfortable, it can give you the appearance of a distended gut and in some advanced cases diarrhea.

Acne

Many builders and workout enthusiast report than when they consume moderate to large amount of milk and dairy products they experience acne breakouts. These breakouts usually occur on the face and the back and usually stop once the person stops drinking milk. If you’re experiencing this during your own bulking program you might be lactose intolerant and want to cut dairy (mainly milk) out of your diet.

Vomiting

While it may seem like common sense to stop ingesting something if it makes you throw up, we would like to ask who of you stopped drinking after his first hangover…even his 10th? We didn’t think so. The truth is unless you’ve had a wild kegger the night before, sometimes it’s hard to pin-point what exactly has made you sick. If you’ve found that you’ve been throwing up lately and aren’t sure what’s causing it, try scaling back on your dairy intake and see if anything changes.

Can You Bulk Without the Milk?

Now that we’ve zone in on the problem what’s the solution? As mentioned before this problem of lactose intolerance is nothing new. Fortunately for us, because of this we have many dairy alternatives available at most local supermarkets. Things like Almond milk, coconut milk, oat milk, soy milk…it seems like pretty much anything you can think of can be milked. However, soy milk has also been shown to raise estrogen levels, which can certainly put a bit of a damper on your plans to add muscle mass, as you want high testosterone, not estrogen.

That being said these alternatives simply don’t work for you and you just can’t live without that creamy goodness, you can also try lactase supplements. Lactase are enzymes that aid in the breakdown of lactose, by adding these supplements into your diet they give you the extra enzymes needed digest lactose effectively. You also can use dairy free protein powder.

Dairy Free Protein Powder

30% OFF

Carnivor

Carnivor

Carnivor is a 100% beef protein isolate that is fast digesting and great tasting for an effective non-dairy protein supplement.

Shop MuscleMeds

Aside from using things like almond and soy milk, you can bulk with some quality, dairy free protein powder. MuscleMeds Carnivor Beef Protein Isolate is our favorite non-dairy and fast digesting protein supplement that is really making a mark on the protein powder game. It is especially useful for athletes and those who have difficulty meeting their protein needs through food sources alone. But what sets it apart from many protein powders on the market is that it does not contain any whey, nor is it a vegan option, making it a suitable option for people following a whole foods diet who are looking for non-dairy protein supplements.

MuscleMeds Carnivore Beef Protein Isolate is a revolutionary protein supplement. This protein powder is well-researched and clinically tested to improve muscle and strength gains and aid in hitting your overall protein goals. Each scoop is packed with 23g of hydrolyzed beef protein, this is 350% more concentrated in amino acids than steak and is fast digesting to make it easier on your stomach.

Being non-dairy gives athletes the opportunity to get a dairy-free product that will still produce gains, potentially at an even better rate. With a touch of zero-carb stevia extract for sweetness, this protein supplement not only provides the necessary amino acids but also enhances the taste with a hint of sweetness from the natural stevia extract.

Check out our full review on MuscleMeds Carnivor here!

Wrap Up

If you don’t experience any of these symptoms and have never had a problem with dairy, carry on. Milk probably won’t mess up your gains. If however you are experiencing this and your bulk is turning into a hazy nightmare then take heed. “No pain no gain” applies to the weight room, not your intestines. Have fun and dare I say enjoy your bulking process.

Are you experiencing bulking woes? Has cutting dairy worked for you? Are we completely off with your experience bulking? Hit us up with your opinions below!

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

The post Could Milk and Dairy Be Ruining Your Bulk? appeared first on Generation Iron Fitness & Strength Sports Network.

On average, most people gain 7 to 10 pounds between Thanksgiving and New Year’s.

Tis the season!  The season for spending time with family and friends; for attending an endless sea of holiday parties; and for avoiding tipping that scale. On average, most people gain 7 to 10 pounds between Thanksgiving and New Year’s. Will you be one of them?

1. Choose Success

As the great Buddha has said, “What you think, is what you become.”  Consciously decide to remain committed to your fitness plans through the holidays.   Contemplate your inevitable success! Success is a choice, and it all begins with your thoughts, and results with your actions.

2. Never Attend a Holiday Party Hungry

Arriving at a holiday gathering with so many tempting food choices when you are famished is lethal.  Plan ahead.  Eat 5-6 healthy, well-balanced meals each day. Make sure you eat one of those small meals or have a protein shake about 30-60 minutes before attending a holiday party, even if the party is a meal!

You’ll be far less likely to overindulge and you won’t be inclined to eat everything in sight. With both your appetite and your conscience in check, you’ll find greater enjoyment and satisfaction in the modest amount of food that you’ll consume.

3. Don’t “Bank” Calories

You simply CANNOT starve yourself all day, then eat and drink whatever you want at a holiday party without consequences. It doesn’t work that way. If you starve yourself in anticipation of overindulging, you’ll ensure storing every single morsel as FAT. Yuck.

4. Locate the Veggie Tray

Every holiday spread includes some kind of fresh fruit or vegetable tray. Fill your plate with fresh veggies and eat those first, fruit second. And skip the dip! The bulk and water in the veggies will satisfy your appetite and you’ll eat less “junk.”

5. Drink a LOT of Water

Before you grab an alcoholic drink or make a beeline for the food, get a glass of water and sip on that first.  For every beverage or holiday treat you consume, drink one glass of water. The water will keep you full and will definitely curb your desire to over-eat in food.  Just stay near a restroom!

6. Bring Eucalyptus

Huh?  Yes, It’s true…if all else fails and you’re having a hard time making good decisions at a party, suck on a sugar-free Halls Eucalyptus drop.  I can assure you, absolutely NOTHING tastes good after having that flavor in your mouth!

7. Stay On Schedule

Plan your workouts every week. Treat your workouts as a regular appointment for work that you cannot and will not miss. Book it in your iPhone calendar, your planner, whatever.  Remain consistent and you will enjoy an elevated mood and have MUCH more energy for the holiday season.

Finally, January 1 2015 WILL arrive, and I can promise you this:  It will be much harder to get back into workout-mode after the New Year, than it is to remain consistent throughout. Your fitness goals need not be a casualty of the holiday season.

Happy Holidays!

Geo is a NASM Certified Personal Trainer and Nutritionist whose mission is to educate and empower his clients to live healthier and happier lives. Geo has a Bachelor’s Degree in Nutrition/ Biochemistry and is RD eligible. Geo Has maintained a thriving practice in New York City for more than 7 years. He brings the triple threat of education, experience, and passion to health & fitness for his clients.

You can visit his website here: geometrxnyc.com

The post Tips To Avoid The Dreaded Holiday Weight Gain appeared first on Generation Iron Fitness & Strength Sports Network.

This Santa’s got abs for days.

So the holiday season is upon, and you know what that means. Trips to aunts and uncles houses we only talk to once a year quickly followed by a large overindulgent meal washed down by alcohol and a nice little nap to top it off.  What’s on the agenda for the next day? rinse, lather, and repeat – just with leftovers.

The holiday struggle is real, so we’ve taken the liberty of comprising a list of 5 things you can do in order to break the vicious cycle that is late December. The list is practical guide of mental and physical things you can do when the going gets tough and the tough get eating. Check out our list below.

Drink Water

Hydration is key. Though this can go for anytime of the year, it’s especially important during the holidays as you’ll probably be consuming a lot of no no foods. Try having a glass of water before and after each meal to rev up your metabolism and cleanse your system.

Moderation

Hey, we get it. It’s the holidays, you’ve been busting your hump all year long, plus your geeky little cousin is finally getting married. You want to get down and have a little fun. We’re cool with that but there’s a right way to do it. Try to fill your plate with mostly healthy options and then smaller portions of the not so healthy ones. If you’re going to cheat, cheat once with your favorite of the unhealthy options.

Drink Alcohol Early

Drinking alcohol early is imperative. It gives your body time to break down the extra calories before going to bed – a time when you can really pack on the pounds. Alcohol also disrupts your sleeping pattern as it will wake you up as soon as the alcohol has burned through your system. Try to have a glass of water for every drink you consume (key term here is TRY).

Take a hike

No really, take a walk.  Walking after a meal boosts your metabolism as well as helping with the digestive process. In addition, it just feels good. A brisk evening walk with your favorite half drunk family member is a cool experience – you’ll wonder why you never did it before. Try it!

Shoveling Snow

Usually reserved as a punishment or chore, shoveling snow actually burns a lot of calories as well as keeping your drive way clean – win win! As long as you’re dressed for the weather and remember to take frequent breaks you can turn this into some well needed personal time. Back breaking labor never felt so good.

Keep your routine

Tomorrow’s Christmas…so what? We know your text message and Facebook inbox are blowing up with invites to different holiday bashes but you’ve got to put the horse before the carriage. Don’t neglect your workout to go to a party, instead work out before or after the festivities.

Working out before will give you the boost of energy you need to party all night long and setting up a training session for the next morning will keep you honest. If you know you’re going to get your ass handed to your by a personal trainer the next day you’re probably going to skip on that last whiskey sour – just sayin’.

The post 5 Tips For Staying Lean And Mean This Holiday Season appeared first on Generation Iron Fitness & Strength Sports Network.

Boost your metabolism and watch your fat melt

So you’ve been lifting, maybe you’ve probably been throwing up big numbers and eating just as many calories in order to bulk up during the off season. However, the bulking season will only last for so long and before you know it, it will be time to shed the excess body fat and show the muscle mass you have worked so hard for. With that being said, it’s hard to know the best way to shed the fat and show your best physique. With so many supplements and fad diets out there it’s easy to get sold on impressive packaging or what’s popular with social media. In reality, torching body fat comes down to having your metabolism in check. With a good functioning metabolism, your diet and cardio will not be as effective as you’d like in the fat burning process.

We’ve scoured the internet as well as getting experience from other builders to give you the 5 most effective ways to boost your metabolism and really torch body fat.

How Metabolism Helps Burn Body Fat

When it comes to what exactly your metabolism does to burn body fat, there is a good amount that goes into it. If your metabolism is “high” or “fast”, then the chances are you will burn more calories when going through physical activity, and even during rest periods. Having a fast metabolism means you’ll need to take in more calories to maintain or put non weight. High metabolism is one reason why some people can eat more than others without gaining weight, or it seems like they can eat total junk foods and still be ripped.

A high functioning metabolism is key to burning body fat.

Ways to Boost Metabolism

That being said, we are going to break down the biggest ways to boost your metabolism and really burn that body fat.

Caffeine

An simple ingredient, often found in pre-workout and energy drinks, can actually be pretty helpful in kickstarting your metabolism. While we’re sure you’ve heard this before, we can’t understate how helpful caffeine can be to boosting your metabolism. Caffeine has proven time and time again to be one of the most effective fat burners. The base of many fat burners in general, caffeine is the king of thermogenics. Modern day fat burns have been brought to new level due to the new invent of time controlled caffeine release. The  are two forms of caffeine, anhydrous and dicaffeine. Anhydrous is absorbed quickly; dicaffeine absorbed more slowly.

Cayenne Pepper

Something you might not expect to boost your metabolism, but is actually very helpful for it, is cayenne pepper. However, it does not just boost your metabolism, but cayenne pepper also is thought to help you burn calories because it’s spicy. Think about it, when you eat spicy foods, it causes your body’s temperature to rise, and when your body’s temperature rises, you have to go into a cooldown mode. While it may sound silly, this actually causes your body to burn calories.

Carb/Protein Cycling

This will greatly boost your metabolism and change your fat burning routine if you choose to accept it. Carb/Protein cycling requires greatly reducing your intake for both substances and then upping the intake a few days later. Basically throwing your body for a loop. The key is to always keep your body guessing, which can help your metabolism greatly. Let’s quickly break them both down:

Carb – Try reducing your carbohydrate intake to around 150 grams per day for a period of three days. Eat low glycemic forms of carbs like oats, sweet potatoes, and yams. On the 4th day up your carb intake by 200-250 grams more from what you were eating BEFORE the cycling. So if you were eating 500 grams per day before, up it to 700-750.

Protein – Reduce your protein intake for two days, let’s say around 10 grams of protein per each pound of body weight. Why? the body will scramble to maintain an anabolic state, this scramble makes your body efficient at holding onto nitrogen – the component of protein that influences muscle growth. When you up the protein back to normal, your body is now more effective at retaining nitrogen. Thus leading to muscle growth.

Green Tea

As hard as it is to believe, herbal teas are one of the most data backed ways for burn fat. Along with the correct diet, green tea is packed with antioxidants which aids in recovery as well as enhancing your metabolic rate, hence the reason you seen green tea in many different fat burning supplements. If that’s not enough, it also aids in hydration much better than coffee – the other morning drink.

Supplements

Many times, people will avoid supplements and instead focus on diet and cardio to get their metabolism going. While these things are important, supplements still are a great way to kick up your metabolism and help to speed up the fat boosting process. Many times you will find a solid fat burning product, that is guaranteed to boost your metabolism and really torch your body fat.

What Supplement Will Boost Your Metabolism?

MUTANT KILL SWITCH

MUTANT KILL SWITCH

When your diet or fasted cardio begin to feel like chores, this uniquely explosive thermogenic will kick your ass into overdrive.

Shop MUTANT

When it comes to finding a supplement to boost your metabolism and burn your body fat, we have tried plenty of them. However, there is one that sticks out to us, and that is MUTANT KILL SWITCH. It includes all of the ingredients you will find in a good, natural fat burner, with some of the ones on this list of metabolism boosters also being included, plus more. We find KILL SWITCH to be an easy choice to pick when looking for a supplement to boost your metabolism.

Ingredients

There are a load of good ingredients in KILL SWITCH that make it a great metabolism booster and fat burner, so let’s pull a few and break it down.

Vitamin B12: Is included because it helps to burn fat by converting the food we eat into sugar and other types of fuel that keep the body running smoothly.

Niacinamide (B3): Helps to increase adiponectin, something you may not have heard of but is a weight-loss hormone secreted by fat cells.

Caffeine Anhydrous and Caffeine Citrate: As stated above, caffeine is a great way to boost your metabolism. To break it down even more, caffeine sends signals to the fat cells telling them to break down.

Green Coffee Bean Extract: Another ingredient listed above as a metabolism booster, this is a well known ingredient which helps in the breakdown of food and in turn helps with weight loss.

Caloriburn GP Grains of Paradise: Grains of Paradise preserves all bioactive fat-destroyers.

Cayenne Pepper: This helps increase your metabolism and works to decrease body fat while aiding in weight loss. This will also help control your appetite for less snacking.

Flavors 

This is not your standard fat burner pill, it actually comes in powder form and you can mix it right in your shaker cup for a delicious, metabolism-boosting drink. Fire and Ice are the two flavors of KILL SWITCH, and these explosively delicious new flavors will fuel your lifts and feel great on your taste buds. Enjoy the feeling of your body revving itself into overdrive, absolutely skyrocketing your metabolism as fire and ice flow through your veins, maxing out your fat-burning potential.

Check out our individual review for MUTANT KILL SWITCH.

FAQs

Are supplements safe to boost metabolism?

When looking for a supplement to boost your metabolism, you should be safe as long as you choose one with all natural ingredients, like MUTANT KILL SWITCH. However, it is always best to converse with your physician first.

Is cardio still necessary with a fast metabolism?

Cardio keeps the heart healthy and helps to keep fat off, so part of your training regimen should always include cardio.

Wrap Up

There you have it, Our 5 best ways to boost your metabolism and make your body into a fat burning furnace. Now you have no excuses not to look absolutely shredded. Try some of our top 5 and let us know what you think in the comments section.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

The post 5 Ways To Boost Your Metabolism and Torch Fat appeared first on Generation Iron Fitness & Strength Sports Network.

A key ingredient in any fat burning regimen

In the ever-evolving landscape of health and fitness, individuals are constantly seeking effective solutions to support their weight loss journey. From upping the cardio to changing diet, weight loss is a hard road, and people will often turn to fat burner supplements to help. There are key ingredients to look for in a fat burner, and one such compound that has gained attention for its potential fat-burning capabilities is carnitine. Let’s explore the fascinating world of what this is and uncover the mechanisms by which it may contribute to burning body fat.

What is Carnitine?

The first thing to discuss is what carnitine exactly is. Carnitine is a naturally occurring compound that plays a crucial role in the energy production process within our cells. It is often referred to as an amino acid, although it’s more accurately described as a quaternary ammonium compound. Carnitine is found in various foods, particularly meat and dairy products, and can also be synthesized within the body.

The primary function of carnitine is to facilitate the transport of fatty acids into the mitochondria, the powerhouse of the cell. Once inside the mitochondria, fatty acids undergo beta-oxidation, a series of chemical reactions that ultimately result in the production of energy in the form of adenosine triphosphate (ATP).

How Carnitine Effects Fat

The interplay between carnitine and fat metabolism is a crucial aspect of its potential fat-burning effects. Here’s a breakdown of how the ingredient contributes to the process of burning body fat:

Transportation of Fatty Acids: Carnitine acts as a shuttle, transporting fatty acids across the mitochondrial membrane. This is a crucial step in enabling the body to utilize fat as a source of energy. Without sufficient carnitine, fatty acids may struggle to enter the mitochondria and, as a result, fat metabolism could be compromised.

Enhanced Exercise Performance: Studies have suggested that carnitine supplementation may lead to increased exercise performance. By facilitating the transport of fatty acids into the mitochondria, carnitine allows the muscles to efficiently utilize fat as an energy source during physical activity. This can be particularly beneficial during prolonged or high-intensity exercise, contributing to overall fat burning.

Reduction of Fatigue: Carnitine has been linked to a reduction in exercise-induced fatigue. By optimizing the utilization of fat for energy, carnitine helps spare glycogen, the stored form of glucose in muscles. Preserving glycogen can delay the onset of fatigue during exercise, allowing individuals to engage in longer and more intense workouts, potentially leading to increased fat burning over time.

Optimizing Carnitine Levels Naturally

For individuals looking to support their fat-burning efforts through natural means, incorporating carnitine-rich foods into their diet is a viable option. Red meat, especially lean cuts, is a notable source of the ingredient. Fish, poultry, and dairy products also contribute to carnitine intake.

In addition to dietary sources, adopting a lifestyle that promotes overall metabolic health can enhance the effectiveness of carnitine in fat metabolism:

Regular Exercise: Physical activity stimulates the utilization of fatty acids for energy, aligning with carnitine’s role in facilitating the transport of these fatty acids. Whether you make up your own or check on the best workout apps, engaging in a well-rounded exercise routine can optimize the fat-burning potential of carnitine.

Balanced Diet: Consuming a balanced diet that includes a variety of nutrient-dense foods provides the body with the necessary building blocks for optimal synthesis of the compound Ensuring an adequate intake of lysine and methionine, the amino acids involved in carnitine production, is essential.

Adequate Hydration: Staying hydrated is vital for overall metabolic function. Water supports various physiological processes, including those related to fat metabolism. Proper hydration can contribute to the efficiency of carnitine in transporting fatty acids.

Carnitine Sources and Supplementation

Carnitine is obtained through diet, with animal products being the primary sources. Red meat, fish, poultry, and dairy products contain varying amounts of of the ingredient. Additionally, the body can synthesize the compound from the amino acids lysine and methionine, with the help of specific enzymes.

For those looking to enhance their levels, supplementation is an option. L-carnitine and acetyl-L-carnitine are two common forms of carnitine supplements, and are often found as an ingredient in fat burner supplements. L-carnitine is believed to be more effective for promoting fat burning, while acetyl-L-carnitine may have additional cognitive benefits.

MUTANT KILL SWITCH

MUTANT KILL SWITCH

MUTANT KILL SWITCH

When your diet or fasted cardio begin to feel like chores, this uniquely explosive thermogenic will kick your ass into overdrive.

Shop MUTANT

When it comes to finding a good fat burning supplement with carnitine in it, MUTANT KILL SWITCH is our top choice. It includes all of the ingredients you will find in a good, natural fat burner (such as carnitine) plus more, making it an easy choice! Let’s check it out.

Ingredients

There are a few stand out ingredients that stand out with KILL SWITCH, so below is a breakdown.

L-Carnitine: As stated above, carnitine has a crucial role in lipid oxidation by mediating the translocation of long-chain fatty acids into mitochondria, so it is a no brainer that l-carnitine is a stand out ingredient in KILL SWITCH, as it really helps to kill body fat.

Caffeine: Caffeine is a common ingredient in pre-workouts as it sends direct signals to the fat cells telling them to break down fat, making it an effective fat burner ingredient. However, if you are looking to stay stim-free, then caffeine should be an ingredient you avoid.

Cayenne Pepper: Cayenne pepper increases metabolism and works to decrease body fat while aiding in weight loss. This will also help control your appetite for less snacking.

Flavors and How to Take

When it comes to KILL SWITCH, it is not your standard fat burner that comes in pill form. Instead, it is a powder so you can throw it right in a shaker cup and enjoy the two flavors of Fire and Ice.

Carnitine Conclusion

Carnitine’s role in fat metabolism presents an intriguing avenue for individuals seeking effective strategies for weight management. By understanding how the compound facilitates the transport of fatty acids into the mitochondria, we gain insights into its potential fat-burning benefits.

Whether obtained through dietary sources or supplementation, carnitine has the potential to enhance exercise performance, reduce fatigue, and optimize the body’s ability to utilize fat for energy. As with any nutritional approach, it’s crucial to adopt a holistic lifestyle that includes regular exercise, a balanced diet, and overall metabolic health to maximize the benefits of carnitine in the pursuit of a leaner and healthier body.

Incorporating carnitine-rich foods, staying active, and maintaining a healthy lifestyle can synergistically contribute to a more efficient fat-burning process, empowering individuals on their journey to better health and fitness. As always, consulting with healthcare professionals before making significant changes to diet or supplementation is recommended for personalized guidance.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

The post How Carnitine Kills Body Fat appeared first on Generation Iron Fitness & Strength Sports Network.