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A Complete Bodybuilding Guide Into BCAA Supplements

By
Austin Letorney
-
bcaas

You’ve heard all about them, but what is so special about BCAAs Supplements?

Branched chain amino acids, or BCAAs, have long sat on shelves at stores as a popular bodybuilding supplement for athletes of all levels to really boost performance, see muscle growth, and aid in recovery. But much debate has been had on these supplements and just how effective they truly are. The back and forth flip-flop of this debate may have steered you in the other direction when it came to trying BCAAs, but BCAA’s can ultimately work to boost your performance to new heights.

Knowing about them and what they are about is the majority of the battle we face with BCAAs. Too often we just don’t know what they are, the difference between BCAA’s vs EAA’s, what the benefits are, or when to take them. With so many questions, we turn off and continue on our own making do with what we do understand. But don’t let naivety and a lack of understanding hurt your bodybuilding goals. BCAAs are something that can seriously help you see those goals become a reality so dive in with us as we breakdown the important aspects of BCAA supplements and what they can do for you.

What Are BCAAs?

Branched chain amino acids (BCAAs) are three essential amino acids (EAAs), yet they differ in their chemical structures. Let’s begin with amino acids. Amino acids are organic compounds that are the foundation of protein, and as we all know, protein is the building blocks of muscle. 20 amino acids make up protein, but of those 20, only 9 are considered essential amino acids. They are essential because the body cannot produce them and must be obtained through food or supplements. The nine essential amino acids include: histidine, isoleucine, lysine, leucine, methionine, phenylalanine, tryptophan, threonine, and valine.

For our purposes of BCAAs, the three essential amino acids that are also considered branched chain amino acids are leucine, isoleucine, and valine. What separates BCAAs from EAAs is that their side chain branches out allowing for a different metabolic rate. You can find BCAAs in food with large amounts of protein and this will help with protein synthesis but also recovery. Since your body turns to glycogen stores for energy and fuel during a workout, BCAAs can prevent fatigue and offer that boost so your body doesn’t take from your muscle for that much needed fuel.

Role Of Each BCAA

Let’s break down the role of each of our three branched-chain amino acids because each offers a specific role to really enhance your overall growth and recovery.

Leucine

Leucine is the main essential amino acid that begins the process of combining amino acids to muscle protein. This will help with protein synthesis which leads to the growth of muscle mass (1). It enhances protein synthesis further by boosting insulin levels which are an anabolic hormone. It also boosts growth hormone which promotes muscle growth and is needed to support a healthy muscle since it also reduces cortisol which can break muscle down.

Isoleucine

Isoleucine tackles some of the fat burning properties on BCAAs so that desired change in body composition starts to come full circle. It activates receptors knows as PPAR which start to move stored fat and increase the fat burning process for energy. Using this stored fat for fuel will really see a shed in that unwanted and stubborn body fat (2).

Valine

Valine works against another essential amino acid called tryptophan which produces serotonin in the brain. Tryptophan wants to signal to the brain that the body is fatigued, but valine works to stop it in order to delay that fatigue so you cognitively work harder throughout your workout (3).

strong man

Benefits of BCAAs

The benefits of BCAAs are important for your overall growth and performance and should definitely not be overlooked when it comes to these supplements.

  • Muscle growth: Activates certain pathways in the body to fuel protein synthesis and see that desired growth.
  • Decrease soreness: Protecting muscles and stopping breakdown, they decrease the amount of time you actually feel sore (4).
  • Reduce fatigue: Stop tryptophan from getting to your brain to settle and induce a feeling of fatigue (5).
  • Stop muscle wasting: Restore lost amino acids to muscles to keep them primed and ready to go.

While the benefits are highly debated among many, it is important to remember that everyone is different and no one supplement fits all. While BCAAs are crucial for your overall development whether you take a supplement or not, it should be noted that can really help you with growth and performance and that is exactly what you need out of your bodybuilding goals.

When To Take BCAAs

It is important to know when to take BCAAs in order to get their maximum benefit, but thankfully you can take BCAAs at all stages of your workout to really feel effects.

Before A Workout: If taken before, it can help release fat which can be used for energy as well as preventing muscle breakdown if in a fasted state.

During A Workout: For an intra-workout boost, BCAAs can supply constant energy to your body by stopping fatigue from setting in and improving your focus to keep you alert and moving forward.

Post-Workout: For after your workout, BCAAs can help with muscle repair and recovery and will help speed up protein synthesis to help your muscles heal much faster.

Recommended BCAA Supplement

While there are many great BCAA supplements on the market, one in particular stands out as a great option for your bodybuilding goals.

MUTANT GEAAR

MUTANT GEAAR

MUTANT GEAAR

MUTANT GEAAR is one of the better amino acid supplements on the market. Not only do they contain all 9 essential amino acids that your body can’t produce on its own, but they also have arginine, which is critical to include to optimize muscle-building and recovery which is great because of how it plays an important role in the metabolism of an organism.
Shop MUTANT
Total BCAAs 7g
Calories 0
Carbs 0g
Number Of Servings 30
Serving Size 1 scoop
Best Way To Take Mix 1 scoop with 9-10 oz. of your desired beverage pre- or post-workout, or between meals.

MUTANT GEAAR is a superior amino acid product on the market, and it is our favorite amino acid product out there. MUTANT GEAAR has everything you need in an amino acid supplement. It has the 9 essential amino acids, plus arginine and 4g of leucine, designed to pack some serious muscle onto your frame, without any synthetic colors or flavors.

MUTANT GEAAR

Moreover, this supplement has 7 grams of BCAAs (branch-chained amino acids) to support muscle growth and reduce muscle fatigue and soreness. And it’s packed with natural electrolytes to optimize recovery.

Wrap Up

Using a good quality BCAA supplement can really enhance all of your bodybuilding goals when it comes to muscle building, recovery, and high functioning cognitive abilities. Finding the right BCAA can be challenging but we have great options for you so all of your goals can be met as safely and effectively as possible. Keep seeing great gains and let BCAAs help you toward success with your health and fitness goals.

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

*Images courtesy of Envato

References

  1. Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
  2. Luo, Yanhong; Zhang, Xin; Zhu, Zhengpeng; Jiao, Ning; Qiu, Kai; Yin, Jingdong (2018). “Surplus dietary isoleucine intake enhanced monounsaturated fatty acid synthesis and fat accumulation in skeletal muscle of finishing pigs”. (source)
  3. Tsuda, Yuichi; Iwasawa, Kaori; Yamaguchi, Makoto (2018). “Acute supplementation of valine reduces fatigue during swimming exercise in rats”. (source)
  4. Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). ” Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
  5. Blomstrand, Eva (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)

Pocket Guide To Calories, Basal Metabolic Rate & Intake Requirements

By
Austin Letorney
-
symmetry

Everything you need to know for your bulking and cutting needs.

For so many of us, we have that image of what we want to look like when we join a gym. Those of us bodybuilders have that image for what we want to look like. But it can be a real challenge in getting there, full of things like having a proper diet and training with intensity and a correct supplementation protocol. One of the hardest things to do though, is track your calories. Having the expertise to know what to do and how to do it. Sure, reading about fellow bodybuilders and athletes is a great tool, but everyone is different what works for them may not work for you; that can be discouraging.

However, if you take these components and break them down into only the essentials, you clear out the clutter that can overwhelm you. When it really comes down to it, there are only a handful of things that matter and each is manageable in efforts to get you to your goal. Between calories, basal metabolic rate, and daily intake requirements, with the right understanding, you will definitely be on your way to reaching those goals.

Let’s take a look at this pocket guide for calories, basal metabolic rate, and daily intake requirements as we try our best to break down only the essentials, so you feel as though it is accomplishable. Because it is. It just takes a bit of time and understanding to really get there.

bodybuilder diet

Calories Overview

A calorie is a way to measure energy expenditure, as well as stored energy. Carbs, fats, protein, fiber, amongst others, release energy through your metabolism, and in reaction with oxygen, energy is released. Kilocalories are referred to as calories in your diet, being those calories you eat, and calories through exercise, being those you burn away (1).

When it comes to your daily calories and caloric intake, it is important to understand that this is totally dependent on a number of factors: age, gender, activity level, genetics, and so on. We’ll look at this from three different activity levels being sedentary, moderately active, and active.

According to the United States Department of Agriculture Food and Nutrition Service, sedentary adults between the ages of 19-50 years old would require on average around 2,400 calories for men and 1,900 calories for women. Moderately active men would average around 2,600 calories while moderately active women are around 2,100 calories.

Moving into the active territory, they define this as walking more than 3 miles per day at 3 to 4 miles per hour, with light physical activity associated with the typical daily activity you already partake in. In this case, men would require around 2,900 calories and women average to about 2,300 calories (2).

strong man

What Is Basal Metabolic Rate?

Your basal metabolic rate is the total number of calories needed to function on a daily basis. This includes things like circulation, breathing, nutrient processing, protein synthesis, among others. This means ultimately that energy is used only to maintain vital organs. This works in tandem with your resting metabolic rate which measures the number of calories burned at rest (3).

A popular way to measure your basal metabolic rate is through the Harris-Benedict equation. The end result is the number of calories needed to maintain your current body weight based on sex, height, weight, and age requirements (4). This came from a study conducted by James Arthur Harris and Francis Gano Benedict and is a popular way to calculate this.

Harris-Benedict Equation

Men: BMR= 66.5 + 13.8(weight) + 5.0(height)- 6.8(age)

Women: BMR= 655.1 + 9.6(weight) + 1.9(height) – 4.7(age)

intra-workout

Important Daily Intake Requirements

We’ve already covered calories and how important it is to figure out your daily caloric intake. But to go further, let’s take a look at those vital macronutrients in protein, carbs, and fat. Macronutrients are those nutrients that we need in larger quantities to provide support for energy, metabolism, muscle growth, and overall development. As our body’s primary source of energy, these are needed in larger quantities to make up the majority of the calories we consume.

Protein

When it comes to fulfilling our protein needs, we need to remember that there are many ways to get protein into our bodies. For healthy adults, the recommended daily intake is 0.8-1.0 grams of protein/kg body weight (4).

Whole foods are always the way to go, and even those on a vegan diet can get adequate amounts of protein. But protein powders are a solid way to get that vital protein into our bodies, and with both whey and non-dairy proteins, everyone can benefit from a great protein powder (5).

Transparent Labs 100% Grass-Fed Whey

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Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
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Transparent Labs 100% Grass-Fed Whey is organic, non-GMO, and gluten-free. There are no artificial sweeteners, which is hard to find in a world full of whey protein powder, that are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach or allergies, then this is a great option for you. With only 120 calories, it can be broken down into the following:

  • Fat: 0.5g
  • Carbohydrates: <1g
  • Protein: 28g

Transparent Labs 100% Grass-Fed Whey is great for your caloric needs.

Carbohydrates

When it comes to carb and carb sources, it is important to know that carbs are not bad. A common myth around nutrition is that carbs are stored as fat and will then only increase your body weight and reduce definition. Carbs are vital for a number of functions and must not be forgotten in your diet. It is recommended that the daily carb intake be around 45 to 65 percent of your total daily calories (4).

Fats

Fats are another thing that have a bad reputation but knowing there are different kinds of fats is very important. Fats are used for a number of bodily functions and neglecting them would be a terrible disservice to your overall health, wellness, and performance. Daily fat requirements are around 30% of your total day’s calories (4).

fat burners belly fat muscle maintenance weight loss energy boost muscle breakdown

Why All This Matters

The amount of calories you consume, your basal metabolic rate, and your daily intake all contribute to your health, performance, and goals being met. Eating enough in the day is important and while it is easy to starve yourself and feel terrible throughout the day, you are hurting your gains, despite what you may have heard. Knowing the ins and outs of these three important components can lead to effective cutting and bulking, while also aiding in a better lifestyle overall.

Calories Wrap Up

This pocket guide to calories, basal metabolic rate, and your daily intake requirements will provide the blueprint for what you need to know to get started. Having the tools is half the battle and once you know what to, you can finally go and do it and see those desired goals become reality.

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. Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
  2. United States Department Of Agriculture Food and Nutrition Service (2011). “Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level”. (source)
  3. McMurray, R.; Soares, J.; Caspersen, C.; McCurdy, T. (2015). “Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective”. (source)
  4. Kansas State University. “What are My Calorie, Protein, Fat, & Carbohydrate Needs?”. (source)
  5. Cintineo, H.; Arent, M.; Antonio, J.; Arent, S. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)

Fans React To Latest Insane Physique Update From Chris Bumstead Ahead Of 2023 Olympia

By
Greg Patuto
-
Chris Bumstead Instagram (@cbum)

Chris Bumstead looks to be taking his performance to the next level even after winning four straight titles.

Chris Bumstead is preparing to defend his Classic Physique Olympia title once again in 2023. He has won the last four titles and will be the favorite once again come November. Bumstead has been active on social media, showing off his workouts and physique updates. In a recent post, Bumstead impressed fans with his latest post.

Bumstead won the 2019 Olympia title in Classic Physique and has not relinquished it since. He will be going for five in a row come November and will be the favorite once again. During the 2022 competition, Bumstead was challenged by Ramon Rocha Queiroz but still seemed to be in a league of his own — and he did it with a bicep injury.

Bumstead has dealt with many challenges over the years. This includes a battle with COVID-19 and a torn bicep on stage during the 2022 Olympia. He has been able to overcome different battles and remain at the top of the sport. As of now, there are no plans to retire but Bumstead seems to have a plan in his mind.

Whatever that plan may be, it is not coming this year and Bumstead clearly has his sights set on another Olympia title.

chris bumstead full day of eating for 2023 Olympia
Chris Bumstead Instagram (@cbum)

Chris Bumstead’s Latest Physique Update

On Monday, Chris Bumstead shared a black-and-white picture in his new gym showing off his physique. The picture had no caption and this, along with the impressive nature of his look, had commenters reacting in a big way.

 

View this post on Instagram

 

A post shared by Chris Bumstead (@cbum)

“Bro dropped a pic with no caption because he’s like that fr,” one fan commented.

“No caption needed when the picture tells it all”

“5x incoming let’s go champ”

“WTF he looks huge”

Chris Bumstead has turned into arguably the biggest fitness figure in the world today. His brand continues to build, both on and off the stage. He runs an extremely successful social media page where fans can comment on one of their favorite athletes.

The Classic Physique division has improved in talent and is top heavy at the moment. Ramon Rocha Queiroz pushed Bumstead to the limits during the 2022 Olympia and is coming off an Arnold Classic title. Urs Kalecinski has inserted himself into the top three in the division over the last year. Even with all of this happening, Bumstead remains the name to beat and the favorite on the biggest stage.

Fans are impressed and looking forward to watching Chris Bumstead compete come the Olympia in November. There is still nine weeks for the champ to improve further but by the looks of his updates, he is on top of his game already.

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

Arnold Schwarzenegger Seen With Elbow Wrapped Following Nerve Damage Surgery

By
Greg Patuto
-
Elbow surgery

Arnold Schwarzenegger underwent a recent operation on his elbow.

Legendary bodybuilder Arnold Schwarzenegger has been open about his health in retirement. Recently, Schwarzenegger was seen sporting an elbow wrap following surgery to repair nerve damage in his elbow.

Schwarzenegger built a career that has him known as the greatest bodybuilder of all-time. After coming over from Austria, Schwarzenegger caught eyes because of his insane physique and turned it into a legendary career on stage. On his way to seven Olympia titles, Arnold did great things for the sport of bodybuilding as a whole. He continues to be an influential figure in the sport.

READ MORE: Arnold Schwarzenegger Warns Against Distracted Eating

Arnold’s Pump Club is a newsletter that allows the bodybuilding legend to connect with fans in many ways. He has shared different workouts, recipes, and advice to those who are looking to improve. Also, it has allowed Schwarzenegger to connect with fans directly. This is where he has been able to provide updates on his current statuses as well.

Arnold Healing Nicely From Elbow Surgery

This operation is one that Arnold Schwarzenegger did not feel the need to share on social media. Reports have surfaced saying that the former bodybuilder was healing well and will be back to 100% very soon. In a recent video shared by News Access on YouTube, Schwarzenegger is seen with his arm wrapped up for protection following the operation.

Arnold Schwarzenegger continues to use his presence to inspire others and preach ways to improve health and everyday life.

“I shared this to inspire my daily email readers to get started with fitness no matter where they are starting from. There are times we are all starting from scratch – this was one of mine five years ago. All that matters is that you start. Subscribe to the Pump Club at the link in my bio.”

Arnold has shared in the past that he has followed vegan and plant-based diets. While he is not fully into it, the legendary bodybuilder has admitted to being 80% vegan. He has not taken it to 100% but has found ways to include many proteins into his diet plan. He mentioned these sources as his go-to proteins — eggs, salmon, chicken, veggie burgers, lentils, beans, and chickpea soups.

Arnold Schwarzenegger continues to be an influential voice on and off the bodybuilding stage. That will not change moving forward as he publishes his newsletters and focuses on his own health as well.

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

Chris Hemsworth’s Functional Fitness Workout to Stay Lean for Everyday Life

By
Terry Ramos
-
Chris Hemsworth functional fitness

Hemsworth’s Functional fitness training prepares you to handle day-to-day tasks. 

Widely recognized for his remarkable physique, Chris Hemsworth is an esteemed actor. The Australian talent portrayed the iconic character Thor in the Marvel Cinematic Universe for a significant part of the past decade. In particular, his portrayal in last year’s Thor: Love and Thunder highlighted his impeccably sculpted muscles. In this post we examine Hemsworth’s functional fitness workouts to stay lean for everyday life. 

Chris Hemsworth had to train heavily and build muscle to keep up with the demands of that job. So, over the years, we’ve seen him do some intense resistance training as an actor. An example is this insane upper-body workout.

Recently, however, Hemsworth has been taking a different approach to his training as he pivots to other roles. Sports physiotherapy professor Michal Novotný and Hemworth’s personal trainer Luke Zocci discussed the reason for this in a promo for Hemworth’s role in Extraction 2. They pointed out that Chris Hemsworth was not getting enough time for rest or recovery between his intense filming schedule and workouts.

Another difficulty was that Hemsworth was also suffering from back pain. In response, they turned to functional training to meet his needs. This post looks at what functional training is, why some experts advocate for this type of training, and some of the routines in Chris Hemsworth’s new functional workout.

What Is Functional Fitness?

Functional fitness training focuses on making movements you use in your everyday life. Research shows that functional training impacts speed, agility, balance, and muscular strength (1). Functional training strengthens and prepares muscles for daily tasks and activities.

Experts who advocate for functional training often point out that it prioritizes muscle movement over appearance. This can also help prevent injuries and reduce your risk of getting hurt. For example, functional training can protect your spine from exercises that could lead to back pain. 

Functional training also teaches your body to work as a whole by working multiple muscle groups simultaneously. This can be a time-efficient way to lose weight and improve your fitness level. A few shorter but intense full-body routines can help boost your workout.

Chris Hemsworth’s Functional Workout

In a recent Instagram post, Chris Hemsworth talks about doing fewer heavy weight sessions and more functional movements lately. He says, 

“Doing a lot less heavy weight sessions lately and incorporating sprint work and more functional movements. A solid full-body workout routine. Feeling good.”

This post also shares some of the movements he’s been using to train. Below, we take a look at them. 

Functional Exercises
Spriting
Medicine Ball Slams
Battle Ropes
Standing Medicine Ball Rotations
Pushups
Bear Crawls

Sprinting

 

View this post on Instagram

 

A post shared by Chris Hemsworth (@chrishemsworth)

Sprinting is an explosive lower body movement that recruits multiple leg muscles, including the hamstrings, quads, hip flexors, glutes, and calves. It’s also a great exercise for your core. Research shows posterior chain muscles are essential in sprinting (2). 

Chris Hemsworth paired up with endurance athlete Ross Edgley and his Cocker Spaniel for his sprinting. We see them sprint at maximum speed on the lawn. Hemsworth jokes in his post that he left Edgley behind, but the video doesn’t show this.

Medicine Ball Slams

The medicine ball slam is a full-body power exercise that strengthens your triceps, glutes, quads, abs, obliques, hamstrings, hips, and lats. It’s a great way to improve your conditioning and strengthen your core. The fluidity of this exercise also helps to work on your balance and coordination.

While doing reps of medicine ball slams, you can see him use explosive power to slam the ball and then squat to lift it. 

Battle Ropes

functional fitness

Battle ropes is an exercise routine that targets the muscles in your upper body, core, and lower body (3). These include your biceps, triceps, abs, obliques, delts, rhomboids, glutes, hips, hamstrings, and quads. This endurance-based exercise also helps to improve your stability and balance.

Chris Hemsworth did the unilateral waves variation of battle waves. This involves swinging each rope opposite to the other. Battle waves are classified as vigorous activity and can help you burn high calories in a short amount of time.

Standing Medicine Ball Rotations

Standing medicine ball rotations are great for your core muscles but also recruit your shoulders. It strengthens your abs and obliques and hits the biceps, too, as you’ll use your arms to hold the ball in place while rotating. This exercise trains your muscles to twist, grab, or pass something in everyday life.

Hemsworth not only did a standing side-to-side medicine ball rotation, but he also did a high-to-low variation. He did it bilaterally and then unilaterally, passing the ball from one arm to another while rotating. Then, he moved to the following routine — pushups.

Pushups 

Push-ups target your chest, core, shoulders, and triceps muscles. It’s a versatile bodyweight exercise, and you can modify it to increase the difficulty level, for example, by doing plyometric pushups or decline pushups. Doing this exercise in a slow and controlled manner is excellent for your core and builds muscle by increasing the time under tension.

Chris Hemsworth used pushup bars for his push-ups, which work your chest and forearms better. This equipment also helps protect your wrists by reducing pressure. Plus, using a pushup bar increases your range of motion, allowing you to drop deeper. 

Bear Crawls

Chris Hemsworth did forward and backward bear crawls to round up the functional workout. The bear crawl is a compound exercise that targets your abs, delts, and quads. When done correctly, this movement can recruit almost every muscle group. This exercise is excellent as a warmup but also helps save time by training multiple muscle groups simultaneously. It also improves your conditioning and is a perfect movement for circuit training. 

Follow us on Instagram, Facebook, and Twitter for more celebrity workouts! 

References

  1. Xiao, W., Soh, K. G., Wazir, M. R. W. N., Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Masanovic, B., & Gardasevic, J. (2021). Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review. Frontiers in physiology, 12, 738878. https://doi.org/10.3389/fphys.2021.738878 
  2. Dorn, T. W., Schache, A. G., & Pandy, M. G. (2012). Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance. The Journal of experimental biology, 215(Pt 11), 1944–1956. https://doi.org/10.1242/jeb.064527 
  3. Calatayud, J., Martin, F., Colado, J. C., Benítez, J. C., Jakobsen, M. D., & Andersen, L. L. (2015). Muscle Activity During Unilateral vs. Bilateral Battle Rope Exercises. Journal of strength and conditioning research, 29(10), 2854–2859. https://doi.org/10.1519/JSC.0000000000000963

What Are Some Of The Best Bodybuilding Snacks?

By
Austin Letorney
-
intra-workout

The best bodybuilding snacks will allow you to grab on-the-go options, or simply a light and tasty meal, in between those hard workouts.

When it comes to our bodybuilding goals, we know what to eat and most likely we also know when to it. It is important for us to get the most out of our meals as we look to power through those hard workouts and fuel our everyday lives. Breakfast, lunch, and dinner are of course important as we look forward to these meals every single day, but three meals just doesn’t cut it when we’re looking to see that desired growth and shredded physique. Bodybuilding snacks can help us get to where we want to be by providing nutrients and calories to fuel us without feeling the need for a massive meal. Also, those of us on the go can greatly benefit from a high-quality snack as we look complete a proper nutrition routine while still getting things done.

Let’s take a look at some of the best bodybuilding snacks to enjoy while either on the go, or simply sitting at home for some down time. Keeping our bodies primed and ready to tackle any workout that comes our way can greatly influence our gains and knowing what to eat, especially for a small, but hearty snack, is what we need most to succeed to the fullest extent.

bodybuilding snacks

Benefits Of Bodybuilding Snacks

Bodybuilding snacks will work to provide a host of benefits so your gains never suffer. Eating a large meal constantly can be a pain, and sometimes we just want something small to curb our hunger. Enter bodybuilding snacks, and you won’t be disappointed with what they can do.

Benefits of bodybuilding snacks include:

  • Provide great nutrients: Bodybuilding snacks can provide for great nutrients which is exactly what you need to pump you with those essentials so you don’t suffer a deficiency and your body runs smoothly (1).
  • Convenient option: For those on the go needs or something with little preparation required, this is a great option.
  • Curb your appetite: Snacks can curb your appetite without feeling too full or that you need some big meal to continue on with your day.
  • Easy and simple variations: With little prep and no hassle to make, you can change the recipe and offer slight variations here and there to really help yourself.

What To Look For

When looking at bodybuilding snacks, it is important to look at a few factors. Look into the amount of macronutrients, such as the protein, fat, and carbs, because these are essential for fueling performance and everyday activities (2). Some carbs might be nice for energy and with more protein, you can work to fuel growth and recovery (3).

Also, consider the time it takes to make. If you have more time to prepare, you can get a little more elaborate with your choices. This is the best time to see what you prefer. Look into those options of bodybuilding snacks what you know you will like because you want to enjoy everything you put into your body.

bodybuilding snacks

Best Bodybuilding Snacks

  1. Smoothie: A smoothie is a great way for you get fruit and vegetables into your diet while also tasting great. The right protein powder can add adequate amounts of protein while offering nice texture to this shake.
  2. Protein Bars: Nothing beats a great tasting protein bar, and especially one that is low in calories and sugar but high in protein. Having the right protein bar in your routine can taste great and give you real benefits like feeling full.
  3. Deli Wrap: A deli wrap will be light but still allow for a good amount of protein and carbs to come into play. Plus, any condiments or toppings can add a delicious flavor and put fruits and vegetables into your body.
  4. Handful Of Nuts: A handful of nuts can deliver healthy fats which can benefit your everyday life and athletic performance. Choosing which nuts you prefer can be fun as you taste test them and create your own sort of trail mix that can be an easy and convenient grab-and-go option.
  5. Bananas & Peanut Butter: We all love bananas and peanut butter and this can be a great way to get potassium and healthy fats into your routine. Also, if you want to add a piece of bread into the mix, this can be a great idea too.

bodybuilding snacks

Featured Protein Supplement For Growth & Satiety

When it comes to good bodybuilding snacks, something like a smoothie is an awesome choice. But having the right protein powder to toss into your smoothie can be a game-changer. The right protein powder will work to enhance muscle growth and help with your recovery needs so you can bounce back faster and with more energy (4). This protein supplement from Transparent Labs is one to definitely try for it can seriously boost all your gains in a clean and effective way.

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Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs 100% Grass-Fed Whey Protein Isolate

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Transparent Labs 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments as a solid protein powder for men to boost lean muscle growth. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.

Transparent Labs Whey Protein Isolate

Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate!

Best Bodybuilding Snacks Wrap Up

The best bodybuilding snacks can work to add into your diet those convenient options so you see the results you want most. By offering great nutrients, tasting great, and proving simple to make, bodybuilding snacks are certainly what you need to place into your diet to feel full and to fuel your workouts and performance. Give some of these ideas a try and see which ones work best for you as you continue your quest for that desired physique.

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. Iraki, J.; Fitschen, P.; Espinar, S.; Helms, E. (2019). “Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review”. (source)
  2. Lambert, C.; Frank, L.; Evans, W. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
  3. Stark, M.; Lukaszuk, J.; Prawitz, A.; Salacinski, A. (2012). “Protein timing and its effects of muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
  4. Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)

Never Before Seen Footage of Mike O’Hearn and Rich Piana Training Arms

By
Dylan Wolf
-

Mike O’Hearn recently shared an unseen video of him and Rich Piana crushing an arm workout

Mike O’Hearn recently shared a video of him and the late Rich Piana crushing an arm workout in Gold’s Gym, Venice, the Mecca of Bodybuilding. The two were hitting their workout at 4 in the morning in a relatively empty gym that so many bodybuilders and influencers have trained at. 

Let’s dive in.

Who is Rich Piana? 

Rich Piana Autopsy Report Generation Iron

Rich Piana was a man who did not care what anyone thought, and told people how it is. He strived to be as big as possible, while being 100% honest with his fans on any fitness related topic, from training advice to what anabolic steroids he was taking. Rich was also the owner of the nutritional supplement company, 5% Nutrition. Unfortunately, he passed away back in 2017 due to health problems, but his legacy lives on.

Who is Mike O’Hearn?

Mike O'Hearn

Mike O’Hearn is a very well known bodybuilder and influencer in the fitness industry for a variety of reasons. He is known for a meme frenzy that took place back in the summer of 2023, as well as claiming natty when he is freakishly massive and strong. Aside from that, Mike can often be seen collaborating with plenty of other people in the fitness industry for workouts and vlogs. He also has acted in numerous shows and movies, as well as been on the cover of over 500 magazines. 

Rich and Mike’s Arm Workout

Though the amount of sets and the rep ranges for each exercise is not dived into, Rich explains that he is following Mike O’Hearn. The first exercise that we see them do is the dip machine, emphasizing the triceps. The top set of that exercise is 10 hard and heavy reps.

The next exercise is performed on the cable stack with a single rope attachment. Rich is bent over and does a single arm cross body tricep extension, getting a good squeeze at the end of the movement. Mike then takes over, explaining that even though he is done competing, he still sticks to the basic exercises he used during his time as a competitor such as the squat, the bench, and deadlift.

From there, the Mike and Rich move to an incline dumbbell skull crusher variation. The trick with this movement is to stay with a comfortable but challenging weight, and flare the elbows out and the dumbbells will touch the chest. Going too heavy on a movement like this can cause an injury.

After that, the two go to a seated tricep extension on the cables. They place an incline bench in front of a cable stack, and using a bar attachment, they position themselves almost as if they are doing a skull crusher, but let the weight move behind their heads. Mike explains that there is a special type of squeeze you get with this exercise.

Finally moving onto the bicep exercises, Mike and Rich start off with a machine preacher curl, a classic exercise aimed at blowing up the bicep peaks. The preacher curl allows you to really isolate the biceps.

The second bicep exercise on the list is a lying cable curl. It is performed on the seated cable row, but instead of sitting upright, Mike and Rich lie down with a straight bar attachment. They curl the weight towards the bottom of their chins.

The next and final arm exercise is a superset. Mike and Rich take the straight bar attachment on the cable stack, doing a tricep pushdown super-setted with a single arm cable curl with a D-handle attachment. Mike chooses to do a reverse grip tricep press down, and Rich does his single arm cable curl almost like a concentration curl. 

Posing

The video does not end with just Rich Piana and Mike O’Hearn’s arm workout, they go into the posing room at Gold’s Gym to get a good pump check. Mike takes his shirt off and hits a few poses, showing off an absolutely shredded physique, and Rich jokes about Mike being one day out from a contest. Rich goes on to mention a bodybuilding contest he was at the weekend prior, and how none of the guys even come close to Mike’s physique.

Rich then asks a pretty thought provoking question, “How difficult is it for you to stay like this year round?” That is something that a lot of people wonder, because staying as lean and massive as Mike O’Hearn year round can be difficult without top tier genetics, or anabolic steroids which Mike has stated he does not use. Mike’s answer to that question, however, is “It is as difficult as training”. While he continues to pose, Mike states that he loves looking the way he does, so it is really not that hard for him to stay in that shape.

After that, the two joke about Mike O’Hearns performance enhancing drug accusations, joking about Mike O’Hearns stomach being a “growth stomach”, which is another term for the bubble gut that is a known side effect associated with the usage of human growth hormone (HGH). They also crack a few jokes about people needing to make up their mind on which steroids Mike O’Hearn takes, because people are always throwing out different accusations. 

The video ends after Rich states that bodybuilders should look the way Mike does, with a small waist and shredded physique, and that it takes a lot of hard work to even come close to that physique. 

Mike O’Hearn and Rich Piana Arms Wrap Up

Overall, the video that Mike Shared brings both sadness and smiles with feelings of nostalgia. It is quite sad knowing that Rich Piana and his bold personality are gone for good, but seeing a new video of him training with Mike O’Hearn certainly brings back that feeling of the mid 2010s training videos. Back when it was simple, with two guys pumping some iron and having fun.

What do you think of Mike O’Hearn and Rich Piana?

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

Classic Physique Bodybuilder Neil Currey Dead At 34 Years Old

By
Greg Patuto
-
Bodybuilding

Bodybuilder Neil Currey competed in the IFBB since 2019.

Classic Physique bodybuilder Neil Currey has passed away at 34 years old. RXMuscle reported the news on Monday night, along with Milos Sarcev, who was a former coach of Currey.

Currey began competing at the IFBB level in 2019 and won his only competition in 2022. This is the same year he made his debut at the Mr. Olympia.

“Absolutely shocking, heartbreaking news – that my former athlete @neil_currey died today…taking his own life. 😔 My last/best memory of him was this smiling face after he won New York Pro and fulfilled his lifetime dream of qualifying for the Mr. Olympia. I am lost for words and filled with pain and sadness. My sincere condolences to his family, friends and loved ones. RIP Neil and God bless your soul. 🙏🏻❤️”

 

View this post on Instagram

 

A post shared by Milos Sarcev (@milossarcev)

The Career of Neil Currey

Full Name: Neil Curry (Classic Physique Bodybuilder)
Weight Height Age
215-220 lbs 5’10″ 34 years old
Division Era Nationality
Classic Physique 2010s, 2020s British

Born and raised in the UK, Currey developed a passion for fitness at a young age. He found love for football while in school and this is when he began lifting weights. As the years went on, Currey began focusing on his workout routine and diet plan leading to a career in bodybuilding, taking huge inspiration from other bodybuilders such as Arnold Schwarzenegger.

Neil Currey made his bodybuilding debut during the 2017 World Championships when he finished fifth in the pro muscle category. He moved to the NPC level the very next year and finished first during the NPC Worldwide Amateur Olympia Italy competitions, earning his IFBB Pro Card and being able to compete against some of the best bodybuilders in the world.

Currey became a Classic Physique competitor at the IFBB level, making his debut in 2019 with a seventh place finish at the Kuwait Pro, not bad for his first time on the pro stage. He also made an appearance on some of the biggest stages in the sport, such as the Tampa and Pittsburgh Pro competitions. In 2022, Currey won gold at the New York Pro and punched his ticket to his first Olympia competition.

Currey took the stage at the 2022 Olympia and finished 16th in the Classic Physique division.

 

View this post on Instagram

 

A post shared by RxMuscle (@official_rxmuscle)

Competition History

  • 2022 Olympia, Men’s Classic Physique, 16th
  • 2022 New York Pro,  Men’s Classic Physique, 1st
  • 2022 Pittsburgh Pro, Men’s Classic Physique, 3rd
  • 2021 Tampa Pro, Men’s Classic Physique, 2nd
  • 2021 Xtreme Bodybuilding & Fitness Pro Men’s Classic Physique, 7th
  • 2021 Puerto Rico Pro, Men’s Classic Physique, 3rd
  • 2020 Europa Pro, Men’s Classic Physique, 9th
  • 2019 Yamamoto Pro Cup, Men’s Classic Physique, 7th
  • 2019 Kuwait Pro, Men’s Classic Physique, 7th
  • 2018 NPC Worldwide, Amateur Olympia Italy, Men’s Classic Physique – Class C, 1st
  • 2017 WBFF, World Championships, Pro Muscle Model, 5th

Generation Iron sends condolences to family and friends of Neil Currey during this time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Samson Dauda Shares Recent Physique Update “Well Over 300 Pounds” Ahead Of Olympia

By
Greg Patuto
-
Physique Update
@samson__dauda Instagram

Samson Dauda continues to look like a contender for the 2023 Olympia title.

Samson Dauda is looking like a contender for the 2023 Olympia title and recently showed why once again. The Arnold Classic champ shared a posing video and physique update where he continues to be “well over 300 pounds” during prep.

In June, Dauda appeared as a guest poser during the 2023 USA Fit Games. During this appearance, he shared that he was weighing 327 pounds. While on stage, Dauda showed off a massive and conditioned physique that continues to improve since his victory in Columbus. Dauda defeated Nick Walker for the Arnold Classic title back in March and since then, he has gained much more respect in Men’s Open.

Dauda also appeared as a guest poser in April during the 10x Ben Weider 2023 bodybuilding competition. His victory in March was the result of some serious work that has been put in over the last two years.

Dauda has burst onto the scene in recent years, most notably during the 2019 Chicago Pro. Dauda was always slowly improving and eventually made bigger splashes in 2021 with a top three finish at the Romania Muscle Fest Pro and the Arnold Classic UK.

Guest Posing

Samson Dauda Impresses With Huge Physique Update

The Men’s Open division has continued to grow in size and in talent over the years. This year will be no different as the Olympia is expected to outdo last year’s incredible show. The emergence of Samson Dauda continues to be something to watch.

“Well over 300lbs and kicking it….hard work speaks for itself. Everything else is just noise 😏”

 

View this post on Instagram

 

A post shared by Samson Dauda (@samson__dauda)

Hadi Choopan was crowned Olympia champion back in December and will return this year to defend his title. This year’s group has a chance to be even deeper than last year and Dauda leads the charge.

Recently, Dauda spoke on his confidence level against other competitors. He believes that he has what it takes to make a big jump this year during the biggest show of the year.

Derek Lunsford finished as the runner-up to Choopan in his first show in Men’s Open after making the switch from 212. Dauda defeated Nick Walker during the Arnold and this will be a battle to watch come the Olympia.

Samson Dauda continues to improve his physique and his recent guest posing was proof of that. Now, he can continue to work over the course of the summer to prepare for the Olympia in November.

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

A Man Did 100 Burpees A Day For One Month To See How It Changed His Physique

By
Greg Patuto
-
Laurie Shaw YouTube

Fitness YouTuber Laurie Shaw took on his latest fitness challenge here.

Laurie Shaw is a fitness star that has built a large following on YouTube and other social media platforms thanks to his incredible challenges. Recently, Shaw took on the battle of performing 100 burpees each day for one month to see how it changed his physique.

On his YouTube page, Shaw is seen doing many fitness challenges that tests his strength in many ways. This includes Olympia sprinting and running while also training in Muay Thai and Krav Maga. This time, it was focused around a full-body movement that works many muscles with each rep.

Shaw began this challenge because he found himself traveling at a high rate and could not make it to the gym on a regular basis. This does not mean that he was not able to train at all.

 

View this post on Instagram

 

A post shared by Laurie Shaw (@laurie__shaw)

Laurie Shaw Tackles Latest Fitness Challenge

The idea of performing 100 burpees each day for one month might sound crazy to some but Laurie Shaw wanted to track his progress, both in his physique and time to complete the exercises. On Day one, he completed all 100 burpees in 10:40.

“It feels like a good mix of muscle, obviously the pushup, shoulders, chest, mixed with aerobic fitness.”

From this day on, he saw that the work became easier and he was able to cut a significant amount of time off his exercise. On the final day of this challenge, Shaw hit all 100 burpees in just seven minutes.

“Somedays you’ll certainly feel more on top of it and some days are harder. Day to day, the actual difference in progress wasn’t so noticeable and in that way it became more of a mental game.”

How To Perform A Burpee

Burpees come in a number of variations and coaches may teach the movements differently – some require a push-up during the plank phase while others do not. Others do not require a jump at the end of the movement, while others do not. The following coaching points will teach how to perform the conventional burpee from start to finish.

  1. Squat down and place the hands flat on the floor at approximately shoulder width apart
  2. From this position, jump the legs back into a full plank
  3. Hinge at the elbows and drop into a full push up ensuring the chest makes contact with the floor before returning to the plank position (if required, drop to the knees for the push-up)
  4. Jump the feet back to the start position ensuring that the feet are placed wider than the hips
  5. From the deep squat position, powerfully drive upwards into a vertical jump and bring the arms up and overhead
  6. Land safely keeping the knees out and repeat for the prescribed number of reps

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

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