Yes, we all know about wearables. Seeing as every second person seems to be wearing either a Fitbit or Jawbone device and counting their daily steps.

And, of course, the Nintendo Wii has been around for a while, getting people to golf, bowl and dance in the comfort of their own living rooms. Then, there’s the rise in personal training online or even taking part in classes that are streamed.

There are definite bonuses to VR – virtual reality. You can do in your own home, and that’s a big plus. For a start, you could exercise in your pajamas if you wanted. And when exercise opportunities are presented to you without you having to go anywhere, double bonus.

VR For Bodybuilding And Fitness

What about virtual reality’s applications to bodybuilding?

Not as simple, right?

While tech solutions such as a streamed class or online workout programs with videos can give you the ‘at-home’ and ‘do it anywhere’ versatility aspect, neither is truly immersive.

There is also the monotony element to consider. Go to the gym, pick up weight, lift heavy, repeat. It’s a formula that has not changed much in the last fifty or so years. Neither have gyms. Go into one twenty years ago, and it will not look that different from the one you walk into today.

Virtual Reality PT – Personal Trainer

One of the biggest ways VR could influence the bodybuilding and fitness game is through personal trainers.

Instead of having to go to the gym to get a personal trainer, or hire one to workout with you, you could simply slide on some glasses and the PT would be standing in front of you.

Customized Workouts And Exercises Plan

They could then direct you with what you have to do, show you the correct form, and guide you through your workout. In the long run, this could prove to be much cheaper and cost-effective. Not to mention the fact that you wouldn’t have to rely on anyone else’s schedule.

As well as this, the virtual trainer will have access to an extensive library of knowledge, not just of health and fitness, but of your personal history. This will mean they can create programs specifically for your needs and interestingly, possibly a more personal experience.

Workout Analysis And Feedback

The VR equipment would automatically log and analyze all of your workouts. Whilst a normal personal trainer is subjected to human error such as looking away or forgetting things. A computer doesn’t have this.

The computer could perfectly analyze your movement, let you know where you’re going wrong and what you need to do next time, then show you real-time footage of how to proceed from there. You could pull up data on your progression over time with graphs and tables alongside your goals and where you want to end up.

On top of this, you could combine apps to give you a complete, all-around fitness experience. Once you’ve left the gym that’s usually where your time with your personal trainer ends.

Yet, VR could link up with your phone to give you recipes and meals based on your workout. If you’re going for a more endurance-based approach, you might be recommended a higher-carbohydrate meal. If you’re looking for strength, it could suggest you some high-protein options.

The VR could also directly send to your phone how many calories you’ve burned or conversely, the app could tell your VR what you’ve eaten recently and the VR could base your workouts off of that – whether you need to work a little harder or hold back a little.

VR Workout Anywhere Experience

Another experience would be being able to pick where you’re running. Instead of just pounding the rotating rubber of the treadmill, you could run through California, Spain or Iceland.

Add in a dynamic treadmill that reacts to the terrain before you by adjusting the incline and the experience would be completely immersive.

What if you could also be involved in a different storyline every time you worked out too?

Instead of just running along the pavement you’re chasing an evil villain or directly in your favorite movie scene. Your workouts could have you solve a different mystery every time you exercised.

Imagine if your workout regime revolved around an entire storyline, similar to that of a game. Each time you put on your VR goggles you progressed a little bit further, did an extra mission or earned a new prize.

Game Or Movie Based Workouts

If you’ve ever played an MMORPG (Mass-Multiplayer Online Role Playing Game) such as World of Warcraft, then you could even pick the class of your character. Imagine that each time you leveled up in your online world you were also progressing in real life, getting leaner, stronger, faster, more powerful, and all-around fitter.

You could drop weight as you solved quests, found treasure, and made online friends. You’d be learning functional skills that would translate into the real world.

If you could link the VR to other devices, then it could suggest workouts based on your favorite movies and TV shows. For instance, if you’ve just watched the latest Transformers movie and gave it a good rating, then the VR equipment might suggest to you a workout based around one of the plot lines – dodging rockets and giant mechanical feet as you try to find Optimus Prime.

Not to mention that the world of celebrity endorsements could be incredible. Chris Hemsworth’s workout routine for Thor is no longer just a set gym plan. It places you as Thor himself battling baddies and saving civilians. You could create your own character and become one of the Avengers.

What virtual reality offers is to take the addictive quality of video games and convert them into health and fitness benefits. Your body is the controller. The better you are at the game, the more your strength, flexibility and fitness gets because how you perform in the game depends entirely on your movements.

The fitness bit becomes secondary to the game. You’re so busy trying to better yourself and beat your virtual competitors (or whatever), that you forget you’re engaged in the process of building strength and fitness.

What Can Virtual Reality Offer Bodybuilders?

• It “gamifies” movement, using features from popular games, making exercise fun and addictive
• By focusing on the game, the user concentrates less on the exhaustive or difficult part of getting fit, so pain perception decreases
• They can take you into a ‘flow’ state, making time pass in a truly enjoyable way – unlike a gym where you might spend your time watching that second hand like a hawk
• Your movements will be tracked, so like those athletes and team members, you will get lots of feedback on what you did and tips for what you need to work on and improve.

Black Box VR Project

And like all brand-new shiny things, virtual reality has its champions. Take Ryan DeLuca. He wants to change the way people experience fitness, taking tech to a new level with his latest invention.

Who is Ryan DeLuca, you ask?

Someone with a LOT of experience in the bodybuilding world, seeing as he’s the guy who founded the mighty Bodybuilding.com, the world’s largest source of articles, videos, exercises, workouts, supplements and community, and a site that benefits from more than a million visitors every day.

As you might imagine, someone so immersed in the fitness world always wants to stay ahead of the game. DeLuca stepped down from his position as CEO of Bodybuilding.com two years ago. But he’s not someone to rest on his laurels, and since then he’s been looking at the concept of gyms and wondering how he can improve them. He and his business partner came up with Black Box VR.

Black Box VR offers a complete resistance and cardio training workout, designed by fitness experts and athletes. Three 45-minute workouts a week, the company claims, are enough to ‘skyrocket’ your fitness, while making it fun and enjoyable at the same time.

“You aren’t working out. You are saving the city. Or solving a mystery. Or finding the treasure,” the promotional literature claims. “You are inside your own movie, and as you reach out to pull that rope or lift the handles on the block, you’ll really feel them there. Functional fitness in a fictional world.”

The workouts, they say, will automatically move people towards their goals by refining the resistance, intensity, and speed based on an individual’s goals and their current progress. And they don’t allow plateaus.

The company has plans to set up flagship gyms in key areas – Manhattan and Beverley Hills. And their business model seems to be going down the licensing route, where gyms pay subscriptions to add Black Box VR workouts to their existing programmes. There are also franchise opportunities for those who want to open their own Black Box VR gym.

VR For Training

Athletes and sports teams already use virtual reality options for training. Someone can become fully immersed in the experience, and their movements tracked. The feedback will be detailed, allowing the person to learn and adapt their position and actions, improving how they perform.

The company, STRIVR, for example, claims to change the way athletes prepare for competition. Its immersive technology allows players to practice just as if they were out on the field, court or ice rink.

One of their success stories is Clemson’s star quarterback, Deshaun Watson [American football, university league]. He used VR to supplement his training with off-field reps throughout the 2016 season.

He watched and studied hundreds of situations, paying particular attention towards blitz pick-ups. The training paid off when Clemson played the University of Alabama, and Deshaun went 6-7 with 2TDs, and the team claimed its first national title since 1981.

STRIVR

What the STRIVR model teaches is that repetition is the key to learning. Their data suggests that users can increase reactions times by 20 percent, crucial in situations where every second count.

For athletes and sports stars, this means that everyone has access to the world’s best coach, the tracking helps improve performance, and the athlete receives an enormous amount of detailed feedback.

Training can be practiced in a small area, such as a garage and team players can work by themselves, instead of needing their teammates. There’s no doubt this is the future.

Increasingly, coaching bodies and sports teams will be making the most of this innovative technology in years to come. The only barrier will be how much money they can invest in such solutions. But it is likely virtual reality options will work out cheaper overall.

The Pros

Addictive Qualities Used To Advantage

No doubt, this kind of technology will spread. Black Box VR will find itself in competition with others soon enough. It promises much for the bodybuilder.

The overwhelming bonus seems to be the take on what is often regarded as the unhealthy aspect of video games – their addictive quality. We all know people who spend hours playing them, hunched over a console and hidden away in darkness, their eyes fixed on a screen.

If so many people can play games for hours, why not give them that game in a different form where they need to work for it?

Imagine looking forward to your workout! I can’t wait to lift weights, said not many people ever. I can’t wait to get back to that game and trounce the bad guy/win the war, etc.

Much more appealing, huh?

Challenges

However, there are issues that present themselves.

Availability And Price

The first and most obvious is that the technology is simply not up to scratch at the minute to provide a fully immerse experience of this quality. As well as this, any VR that could match these specifications is far out of reach for most people’s budget.

That’s okay. Money-making potential will always dilute the price of something to make it affordable for the many. Expect to see some kind of virtual reality offering in a gym near you soon.

Social Impact

There’s also the social impact. Many people prefer the personal touch of one-to-one training with a real-life human being.

Though you would possibly be able to meet up in the online world with your friends. Many of us go to the gym with a partner or in a group. If we’ve spent a whole day staring at a screen for work, would we really then want to meet our friends through another screen?

Even if the VR equipment simply projects additional aspects onto our real-world vision, such as by showing you your normal gym. But having a VR trainer beamed in front of you, there’s still a degree of separation created by the goggles.

Conclusion

We like virtual reality, but we don’t see it as THE solution for fit and healthy society. VR can’t replicate all the benefits of good, old-fashioned workout, but it can complement it.

It will be exciting to see how it develops once the trickle-down effect happens.

What is your opinion?

Let us know in the comments.

Resources:

1. Matthew Schnipper. “Seeing is Believing: The State of Virtual Reality”. The Verge. Retrieved 7 March 2017
2. Holly Brockwell (3 April 2016). “Forgotten genius: the man who made a working VR machine in 1957”. Tech Radar. Retrieved 7 March 2017.
3. “VR and vice: Are we heading for mass addiction to virtual reality fantasies”. Wareable. Retrieved 2016-06-19
4. Virtual reality Wikipedia https://en.wikipedia.org/wiki/Virtual_reality
5. Virtual Training for Football is Becoming a Reality https://onlinemasters.ohio.edu/virtual-training-for-football-is-becoming-a-reality/
6. Black Box VR Project https://www.blackbox-vr.com/about-us/
7. STRIVR Project https://strivr.com/sports/

The post Will Virtual Reality Change Bodybuilding And Fitness? appeared first on Muscle & Cuts.

“Eat a high-fat diet AND lose weight? How dumb is that.” And it made sense at the time.

Fat in food was thought of in a literal way – eat fat, get fat, right? Meanwhile, keep tucking into numerous rice cakes spread with 0 percent fat soft cheese. Yum.

Fast forward to 2017 and there will be few people in health and fitness who haven’t heard of the Ketogenic diet – sometimes referred to as the low-carb, high-fat (LCHF) diet. Originally developed for epileptic children in the 1920s, this eating regime has grown vastly in popularity in recent years.

Simply put, a ketogenic diet promotes a very low carbohydrate intake, moderate protein and the bulk of the calories come from fat – butter, coconut oil, nuts, avocados, fatty meats and fish, cream, cheese and others.

Most people will be familiar with the use of Keto diets for weight loss, but can you use it as a bodybuilder?

Will you be able to build muscle at the same time as eating your fill of chicken thighs in creamy mushroom sauces and the like?

Let’s explore this…

The Keto Diet – An Exact Explanation

First off, what are the rules of Keto dieting?

Think of the first phase of the Atkins diet, where the total recommended carbohydrate intake for the day is less than 20g. Recommendations for carb intake on a Keto diet vary – from sub 20g to about 60g.

The aim of the diet is to switch the body from burning carbohydrates for fuel to using its fat stores. When you eat carbs, your blood sugar levels rise. Your body releases the hormone insulin to get the glucose inside your cells. Insulin will prevent fat from leaving the cells, so high amounts of insulin in your body will make you store fat.

How does Ketosis work?

Ketosis is where your body starts burning fat and produces ketones for energy, instead of using glucose.

Ketosis:

• Keeps blood sugar and insulin levels low. A low carb/high fat intake doesn’t raise blood sugars, and very insulin is needed.
• Enables fats to leave cells. Low levels of insulin in the body will unlock fat cells and allow the fat to escape (fatty acids). These travel through your bloodstream to your liver.
• Starts the production of ketones. Fatty acids in the liver are converted into ketones. They then travel to your brain, muscles, organs and other tissues, providing energy.

Ketones are the most efficient energy source – they produce more energy per gram than anything else.

What is Keto Cycle?

Keto dieting for bodybuilding consists of low-carb days with carb refueling – usually one day a week.

This allows your body to replenish its glycogen stores – glycogen is basically sugar stores in the muscles. It also gives you a break from dieting and means you can catch up with your family and friends without feeling like the weirdo in the corner who has brought his own food!

The Ketogenic diet for bodybuilders begins with a one-week Keto phase – so 6 days of Keto dieting and 1 day of carb refueling.

7 Day Keto Cycle Diet Plan

A ‘typical’ bodybuilding diet will include carbs in the form of fruit, vegetables, white rice, potatoes and pre-workout/post workout shakes. In a Keto diet, the carbs come mainly from vegetables.

Most fruit is too high in carbs to fit into the plan – a banana, for example, can be as high as 30g of carbohydrates. Vegetable choices on a keto diet focus on grown-above-the-ground veggies, such as salad leaves, spinach, kale, cucumbers, courgettes, peppers, broccoli, and cauliflower.

If you want to be very serious about it, you can use Ketone sticks to check if you are in ketosis. The sticks are available on Amazon and in pharmacies, and you pee on them. They cost roughly $9 for 50 sticks. Keto blood testing is more accurate – but much more expensive too.

Recommendations for your protein intake vary on a Keto diet. The strict version used for weight loss or to help children with epilepsy, for example, will have moderate amounts of protein in it – roughly body weight in pounds multiplied by 0.6 to 1 to get the minimum and maximum values. (For weight in kilos, times by 1.3 and 2.2.)

Athletes and bodybuilders should aim for the higher number – so that the protein intake will equal about 20 percent of total calorie intake.

Keto Days Calorie Intake And Meal Plan

For Keto days, your calorie intake should be your body weight in pounds time 15 if you are a man and 13 if you are a woman.

• For a man who weighs 190lbs – the calorie intake is 2,850.
• For a woman weighing 126lbs, the calorie intake is 1,638.

On a keto day, our man (let’s call him Adam) eats:

• 2,850 calories, made up of 75 percent fat (237g), 20 percent protein (142g) and 5 percent carbs (35g).

Our woman (let’s call her Eve) eats:

• 1,638 calories, made up of 75 percent fat (136g), 20 percent protein (82g) and 5 percent carbs (20g).

A typical day’s eating on a Keto diet might look something like this:

• Coffee with double (heavy) cream for breakfast. Instead of cream, you could put butter or MCT oil into your coffee. This is sometimes referred to as ‘bulletproof coffee’. Eggs scrambled with butter is another choice.
• Salad leaves with an olive oil dressing, and roasted chicken thighs. Leave the skin on and add some chopped Macadamia nuts for texture.
• Home-made burgers topped with blue cheese and more salad leaves dressed with mayonnaise. Keto cookies (made from almond flour, coconut flour, artificial sweetener and sugar-free chocolate).

This adds up to about 20g total carbs, minus roughly 4g in fiber so 16g net carbs. The fiber in foods doesn’t affect blood sugar levels, so most people counting carbohydrates will discount it from their totals.

You might find you are less hungry on a Ketogenic diet. This is because your blood sugar levels will stable out. Protein and fat are very satiating as well. If you want to follow the diet correctly, you will probably need to track your intake of food as 20-60g of carbs is not very much and they can stack up quickly.

Carb Day Calorie Intake And Meal Plan

What happens to Adam and Eve on the carb-loading phase?

After they’ve done their 6 days of strict Keto dieting,

Day 7 looks like this:

• Man – 2,850 calories, made up of 20 percent protein (142g), 350g of carbs (about 50 percent) and 30 percent fat – sub 80g.
• Woman – 1,638 calories, made up of 20 percent protein (82g), 240g of carbs (about 60 percent) and less than 75g of fat (40 percent).

After that, it’s back to six days of Keto and then one day of carb refueling.

What do you eat on a carb refuel day?

Do you go mad on pizzas, doughnuts, and ice-cream?

Actually, it’s a bit tricky. If you have ever read the nutritional information on a pizza box, you’ll know that pizza is loaded with carbs AND fat. Eat the whole lot, and you might well go over your calorie intake for the day.

Better choices are slow-acting carbohydrates – i.e. unrefined carbs that do not go into your bloodstream so quickly. Choose sweet potatoes, brown rice, pulses, whole grains such as barley and quinoa and get your sweet fix from fruit.

Alternatively, if you do want to splash out, why not eat keto for the day and then have a splurge meal. Eat your burger and chips and wash it down with full-sugar Coke. Just as long as the total amount doesn’t exceed your calorie and macro goals for the day.

Keto Diet Food Choices

Food choices for Keto dieting are:

Protein: minced beef, pork, lamb, protein powders, salmon, sardines, mackerel, whole eggs, chicken thighs, whey protein powders

Fats: Olive oil, coconut oil, butter, lard, nuts (Macadamia nuts are the lowest in carbs), avocados, cream, cream cheese, hard cheeses. (Remember that cheese also contains protein, so it will push up your protein intake.)

Carbs: above-the-ground-grown vegetables, such as salad leaves, cucumbers, peppers, courgettes cauliflower, spinach, broccoli, and cauliflower. Small amounts of berries, such as raspberries, strawberries and blueberries, and limited numbers of tomatoes.

Drinks: water, unsweetened tea or coffee without milk, herbal teas, green tea, pre-workouts and post-workout shakes that have no carbs.

FAQ

1.Is the Keto diet for everyone?

No. Some people will find it exhausts them – although others report that if they stick with it, the exhaustion wears off after a while. But some people do better burning carbohydrates for energy.

Type 1 diabetics should follow a Ketogenic diet under the supervision of a medical professional. Because the diet is so low in carbohydrates, it can result in dangerously low blood sugars (hypos) if insulin dosages aren’t adjusted at the same time.

It is also dangerous for diabetics to experience very high levels of ketones and blood glucose levels at the same time, as this will cause ketoacidosis – a different condition to ketosis.
Vegetarians can follow the diet, although it will be tricky. Vegans will find it almost impossible, as a low-carb diet without any animal products will not contain enough food or calories.

2.Are there any side effects of Keto cycle diet?

Watch Out For:

Headaches. Make sure you drink plenty of water during the first few days of a Ketogenic diet. You can also drink bone broth (i.e. stock made from animal bones flavored with salt) to help keep you hydrated and counter the salt deficiency that can be caused by increased urine production when you start a Ketogenic diet.

Constipation. Carbs contain fiber so reducing them drastically might give you constipation. You can get around this by making sure you eat plenty of fiber-rich vegetables on your keto days, such as broccoli, spinach, and Brussel sprouts, take a magnesium supplement or a fiber supplement such as psyllium husks. Ensure you drink plenty of water too.

Coconut or MCT oil. You know how we’ve just talked about constipation being a problem? For some people, coconut or MCT oil can have the opposite effect… Gulp down tablespoons of the stuff on a virgin stomach, and you might find yourself on the toilet for a considerable time.

3.FATPHOBIA – Should I be scared of all this saturated fat?

We don’t blame you for being scared. For years, it’s been hammered into us that saturated fats are the devil incarnate, and they’ve been blamed for causing heart disease. Plenty of health websites and official organizations will still advise people to reduce their saturated fat intake. A Ketogenic diet, on the other hand, can contain a lot of saturated fat thanks to full-fat dairy products, meat, butter, and lard.

A 2014 research project that looked into 72 different studies on fats and heart disease challenged the long-held assumption on the role of saturated fat in heart disease. Saturated fat, it was found had no effect on heart disease. The British Heart Foundation helped fund that study, but they believe more research is needed before they can give saturated fat the all-clear.

Health experts such as Dr. Jason Fung, Gary Taubes, Dr. Andreas Eenfeldt and Dr. Aseem Malhotra do not believe saturated fats are a risk to our health – only when they are combined with sugars and starches in pastries, cakes, biscuits, and pizzas.

And finally…

Remember – you should consult your doctor before embarking on a Ketogenic diet. Good luck with your efforts and do not forget to track your progress. You might want to show everyone your before and after pictures!

Additional resources:

1. 1. The Complete Guide to Fasting: A Special Interview With Dr. Jason Fung https://articles.mercola.com/sites/articles/archive/2016/10/16/complete-guide-fasting.aspx
   2. Gary Taubes – Author of The Case Against Sugar, Why We Get Fat and Good Calories, Bad Calories http://garytaubes.com
   3. Dr. Aseem Malhotra – http://doctoraseem.com
   4. Myfitnesspal is an extensive database of nutritional information on food. You can also add your own or recipes from the web to the site to see their carb content

The post 7 Day Keto Cycle Diet To Build Muscle appeared first on Muscle & Cuts.

Post-workout nutrition is an incredibly important factor for progression. Most people seem to view it as secondary to the training itself when in fact it’s a clear 50/50 split. If you can’t recover between your workouts, then you’re not going to progress.

This is where post-workout supplements come in. There is now a wide range of products designed to give your body all of the necessary tools it needs to recover effectively and efficiently.

The reason the post-workout period is so important is that your muscles are primed and ready for adaptation. They’ve just received a huge stimulus telling them to grow and now, you’re giving them the bricks to do so.

Most people consume a whey protein shake directly after training as the protein stimulates MPS (muscle protein synthesis). Whilst this is a good start, there’s far more you can be doing to maximise the post-workout period.

As with any supplement, it can be incredibly tricky picking the right product for your post-workout period. We always opt for the companies with clear, concise labels that let us know exactly what’s in their products. This means that we can manage the amount of each ingredient we get as well as assure ourselves there are no filler ingredients.

We’ve compiled a list of our Top 10 favorite products below which not only contain the right ingredients, but they come in the right doses, too. If you want to find out more about each one and why they’re on the list, then scroll down below the table and find out.

Best Post Workout Supplements – 2018 Top 10 List

10 Top Rated, Post Workout Supplements For Men And Women Review

1. Rich Piana 5% Nutrition ALL DAY YOU MAY

Unlike most supplements which try to sell you the false belief that all you have to do is take their product and you’ll be fine, ALL DAY YOU MAY is a dynamic product which adds to your diet without replacing it.

The supplement’s ingredients are specifically chosen to improve your help and improve your recovery.

These ingredients are:

• Leucine
• L-glutamine
• HICA
• N-Acetyl Cysteine (NAC)
• Creatinol-O-Phosphate
• Beta Alanine
• D-Glucosamine Sulfate & Methylsulfonylmethane (MSM)
• Microdried Blueberry Fruit Powder
• L-Carnitine
• Vitamin C
• B-12
• Bromelain
• Coconut Water Concentrator

Benefits and Features:

• Contains both a high dose of leucine and glutamine to help start muscle protein synthesis and keep your immune system healthy
• Can help your joint and liver health
• Contains anti-oxidants
• Includes vitamin-c to support the growth and development of your tissues.

The main benefit of this powder is also its biggest drawback. As it’s created under the idea that supplements should not replace your diet, it contains a lot of ingredients which you wouldn’t otherwise get through what you eat (or wouldn’t get a high enough dose).

However, as it aims to give you what you wouldn’t normally get, it doesn’t give you the basics such as a high level of protein, carbohydrates or fats. This means that it’s great for if you know you can eat well after a workout, but not good as a meal replacement entirely.

2. JYM Post Jym

By using BCAAs, creatine, beta-alanine, and glutamine, the supplement can be used after or even during long workouts to help with performance.

Here’s the full list of ingredients:

• 6 grams of BCAAs in a 3:1:1 ratio
• 3 grams of glutamine
• 2 grams of Creatine HCL
• 2 grams of CarnoSyn beta-alanine
• 2 grams of Carnipure L-Carnitine L-Tartrate
• 1.5 grams of betaine
• 5 milligrams of BioPerine

Benefits and Features:

• 6 grams of BCAAs with a high dose of leucine to promote MPS
• 3 grams of glutamine to improve recovery and support the immune system
• No proprietary blends
• No “abbreviated” formulas
• Zero concentrates and fillers
• Comes in: fruit punch, watermelon, lemon lime, rainbow sherbt, lemonade and mandarin orange flavors

JYM Post Jym is another great supplement that gives you what you’d normally miss from a normal post-workout meal.

Though it does contain a high dose of fast-acting carbohydrates (30g – 29g of sugar) to immediately provide energy for recovery, it misses things such as a high dose of protein. You may want to have this alongside a protein shake for maximum benefits.

As well as this, it only contains 2g of creatine when 3-5g of creatine per day has been shown to be most effective. Making sure your pre-workout supplement contains creatine or adding a scoop to your mix will definitely do the trick.

3. NutraBio RELOAD

Each scoop contains BCAAs in a 2:1:1 ratio, a muscle recovery accelerator blend, a strength and growth matrix, an electrolyte and rehydration optimizer mix, and a nutrient absorption enhancer.

Whatever you’re looking for, this supplement most likely uses it.

Ingredients per scoop:

BCAAs:

• 4g L-Leucine (fermented)
• 2g L-Isoleucine (fermented)
• 2g L-Valine

Muscle Recovery Accelerator

• 5g L-Glutamine
• 1.5g L-Carnitine
• 500mg Ornithine Alpha-Ketoglutarate
• 500mg Glycine

Strength and Growth Matrix

• 1.6g CarnoSyn Beta-Alanine
• 1.5g Betaine (trimethylglycine)
• 1.5g Creatine Hydrochloride
• 500mg Creatine MagnaPower

Electrolyte and Rehydration Optimizer

• 1.5g Taurine
• 176mg Calcium Phosphate
• 157mg Sodium Phosphate
• 102mg Potassium Phosphate
• Nutrient Absorption Enhancer
• 5mg BioPerine (black pepper extract)
• 2.3g Flavoring

Benefits and Features:

• No proprietary blends and full label disclosure
• Zero fillers or additives (except flavor)
• Full therapeutic dosages for every ingredient
• 4g Leucine to help spike MPS
• 8g of BCAAs
• 5g Glutamine
• 23g of 16 active ingredients
• 50% DV of Folic Acid, 50% DV of B5, 70% DV of B1, 75% DV of B3, 420% DV of Vitamin C and 750% DV of B6 per scoop
• Comes in the following flavors: unflavoured, orange mango, passion fruit, blood orange and grape

NutraBio’s Reload contains far more ingredients than many of the post-workout supplements on the market.

All of the ingredients also come in scientifically backed doses for maximum effect. This definitely makes it a premium product and one of the higher-quality products you’ll find. However, premium products come at a premium price.

So, if you’re slightly strapped for cash, then you might want to opt for one of the other post-workout supplements on this list. Though, if you like to invest in your supplements, then this will make a great addition to your stack.

4. iForce Finish Line

With 6g of BCAAs, your body will be primed to enter its anabolic phase as soon as possible after the catabolism of your workouts.

If you don’t get protein in within a certain time after your workout, your body will continue to be catabolic and break down tissue.

In order to build and repair you need to be anabolic, and that’s just what BCAAs help with; especially leucine.

This post-workout supplement contains 6g of BCAAs in a 4:1:1 ratio so you get a massive spike in muscle protein synthesis.

Ingredients:

• 6g of BCAAs
• 3g of Creatine
• 3200mg of Beta-Alanine
• 2500mg Trimethyl Glycine

Benefits and Features:

• Large amount of leucine and beta alanine for growth and recovery
• Contains betaine for muscle growth, fat loss, heart health and muscular endurance
• 2g of creatine to increase power output
• Comes in: juicy watermelon, rainbow sherbet, and very cherry lime

With minimal ingredients, iForce’s Finish Line still packs a punch. It contains all the necessary ingredients for progress and growth in quality dosages.

Though, it’s low on creatine dosing as 3-5g has been found to be optimal to get the most benefit. This means you may want to add a small scoop of pure creatine to get the most from your post-workout mix.

5. Evlution Nutrition Recover Mode

Using both creatine monohydrate and creatine HCI can make it more absorbable and decrease the chance that you’re a ‘non-responder’.

Here are all the ingredients per scoop:

2:1:1 BCAA Matrix

• 2,500mg L-leucine
• 1,250mg L-Isoleucine
• 1,250mg L-Valine

Creatine Complex

• 2,250mg Creatine Monohydrate
• 750mg Creatine HCI

Other

• 3,000mg L-Glutamine
• 1,600mg Beta-Alanine
• 1,500mg Betaine Anhydrous
• 1,000mg L-Carnitine L-Tartrate
• 1000mg L-Taurine
• 1,000mg Calci-K (Calcium Potassium Phosphate Citrate)
• 5,3mg Black Pepper Fruit Extract

Benefits and Features:

• 125% DV of Vitamin D, 150% DV of Vitamin C and 200% DV of Vitamin E in each scoop for a healthy immune system and better recovery from intense workouts
• High amount of leucine to kick start MPS
• Contains 1g of electrolytes to help your body hydrate and recover
• Two types of creatine for absorption to support growth, strength, and power
• Comes in: blue raspberry and furious grape

This simple powder contains all the right ingredients to help you adapt and improve from your workouts.

It contains a high amount of BCAAs for growth, creatine for power, glutamine for recovery and vitamins for health. Its only downside is its lack of flavor range which means it might not mix well with other supplements.

6. Cellucor Alpha Amino Xtreme

With 14 amino acids, it packs a real protein punch compared to other post-workout supplements.

It even contains raw coconut water powder and chia seed extract in its Alpha-Hydration Formula for electrolytes and hydration.

Ingredients per serving:

• 500mcg Vitamin B6
• 35mcg Vitamin B12
• 10mg Calcium
• 16mg Magnesium
• 60mg Phosphorous
• 70mg Potassium
• 30mg Sodium

5000mg Alpha-BCAA Matrix in a 2:1:1 ratio

• 3 types of leucine (instantized L-Leucine, Leucine Nitrate, Leucine Peptides)
• Micronized L-Isoleucine
• Micronized L-Valine

3000mg Alpha-Hydration Formula

• Micronized Taurine
• HydroMax Glycerol Powder
• Raw Coconut Water Powder
• Dipotassium Phosphate
• Disodium Phosphate
• Dimagnesium Phosphate
• Chia Seed Extract

2500mg Alpha-Amino Complex

• Micronized Glutamine
• Micronized Alanine
• Micronized L-Citrulline
• Micronized L-Arginine
• Micronized L-Threonine
• Micronized L-Lysine
• Micronized L-Phenylalanine
• Micronized L-Tyrosine
• Micronized Histidine
• Micronized L-Methionine

119mg Alpha Amino Xtreme Blend

• Caffeine Anhydrous
• XCELICOR Caffeine Pterostilbene Cocrystal
• Pyridoxal-5-Phosphate
• Methylcobalamin

Benefits and Features:

• Large amount of BCAAs for growth and repair
• Extensive range of ingredients for quick after workout recovery

With its extensive range of ingredients, this supplement from Cellucor will have anything you’re looking for.

Now, though marketed as a post-workout supplement, this might actually be better suited as a pre-workout supplement due to its lack of creatine and high caffeine content. Though, the BCAAs, glutamine, and electrolytes make it perfect for sipping on both during and post-workout, too. Making for a very well-rounded supplement.

7. Muscletech After Build

Everything that goes into After Build has been clinically dosed and lab-tested for a scientifically backed recovery formula.

With a hydra-electrolyte support blend for hydration and specific ingredients to promote muscular growth, After Build is designed to leave no area of recovery untouched.

It even contains two types of creatine to help with your strength and power output.

Full ingredients per scoop:

4:1:1 BCAA Matrix

• 4g L-leucine
• 1g L-Isoleucine
• 1g L-valine

Growth and Recovery Matrix

• 2g L-glutamine
• 2g Creatine monohydrate
• 1g Creatine HCI

Lean Muscle and Performance Matrix

• 2.5g Betaine
• 1g Taurine

Hydra-Electrolyte Support Blend

• 63.5mg Sodium Chloride
• 55.5mg Dipotassium Phosphate
• 50mg Coconut Water
• 5.26mg Black Pepper Extract

Benefits and Features:

• 4g of growth-stimulating leucine with every scoop
• 3g of two types of creatine for strength and power
• Multi-ingredient hydration blend
• Clinically dosed and researched backed ingredients

At only 40 calories per serving all coming from protein and carbohydrates, this supplement will allow for you to get the most out of your recovery and diet.

As well as this, it contains more BCAAs than most other post-workout supplement and specifically, more leucine for muscle protein synthesis. It even contains 3g of creatine which is the recommended amount you need per day for it to have an effect.

The best part of MuscleTech is that they fully research all of their supplements and back up their ingredients with science. This lets you know that you’re getting exactly what you need in the right doses without having to worry about any fillers or unjustified costs.

8. Optimum Nutrition Essential AmiN.O. Energy

Each scoop contains:

5 grams of amino acids

• 1000mg of L-Glutamine
• 500mg of L-Arginine
• 500mg of Taurine
• 350mg of Beta Alanine
• 250mg of L-Tyrosine
• 200mg of L-Histidine
• 200mg of L-Lysine Hydrochloride

2 grams of BCAAs

• 1000mg of L-Leucine
• 500mg of L-Isoleucine
• 500mg of L-Valine

Other

• 100mg of Caffeine
• 100mg of Green Tea Extract
• 25mg of Green Coffee Extract

The fact that this powder contains 100mg of caffeine may make it unsuitable for some workouts. If you’re exercising late at night, then you’ll want to avoid caffeine in order to let you sleep.

As well as this, if you’re already taking a substantial amount of caffeine in your pre-workout, then 100mg extra can push you over the edge of the 400mg safe range.

However, the benefit of including caffeine is that it fights any of the post-workout mental fatigue and tiredness you can experience. As well as this, the high dose of leucine is sure to help spike MPS and fight catabolism.

Used at the right time, this can be a powerful concoction to keep your mental clock ticking whilst your body is kick-started into repair mode.

ON recommend mixing 2 scoops with 330ml of water. That makes for a total of 200mg of caffeine – more suited to a pre-workout than a post-workout.

If you do want to use this as a post-workout, then limit yourself to one scoop or spread them out 2-3 hours apart.

9. BSN R3BUILD EDGE

The formula is designed around the 3 most important ingredients for recovery: creatine, glutamine, and BCAAS.

With high doses of all three, your reparation systems will have everything it needs to help you progress.

Ingredients and dosing for each scoop:

Recovery Infusion

• 5g L-Glutamine
• 4g Micronized BCAA Blend (L-Leucine, L-Isoleucine, L-Valine)
• 50mg Lactoferrin
• 25mg ActiGin Proprietary Blend (Panax notoginseng Extract, Rosa Roxburghii extract)

Myogenic Matrix

• 5.5g Creatine Monohydrate, Creatine Hydrochloride, Magnesium Creatine Chelate, Creatine Anhydrous

Efforsorb Composite

• 2.2g Citric Acid, Malic Acid, Sodium Bicarbonate, Bitter Melon

Benefits and Features:

• 4g of BCAAs (2:1:1 ratio)
• Massive dose of glutamine (5 grams) to support immune system, health, and recovery
• Comes in: cranberry limeade, strawberry orange, fruit punch, green apple and island cooler
• Contains milk and soy

BSN’s 3 pronged attack on recovery and repair contains large doses of the most important ingredients for progress. Its main downside is that these 3 ingredients are the only things the supplement offers.

If you just want the basics, then this product is fantastic for that. However, if you’re looking to go above and beyond, then you might want to choose another product from our top 10 list which contains electrolytes and other extras to help your recovery.

10. Myprotein RECOVERY XS

Their RECOVERY XS combines carbohydrates and protein for the perfect post-workout mix.

Each scoop contains:

• 276 calories
• 0.5 grams of Fat
• 42 grams of Carbohydrate
• 26 grams of Protein
• 3 grams of Creatine Monohydrate
• 5 grams of L-Glutamine
• 5 grams of L-Leucine

MyProtein has used both whey protein isolate and hydrolyzed whey for maximum, efficient absorption. The carbohydrates come from a mix of waxy maize starch and maltodextrin to help fuel your body for recovery and refill your glucose stores immediately.

Both carbohydrates and protein help to spike MPS, so by including both in high doses, they’ve ensured that your body has everything it needs to make the most out of your workout.

FAQ:

1. How to choose the best post workout supplement?

The best post-workout supplement will depend on you as an individual.

Some of the products listed above contain caffeine. If your lifestyle doesn’t allow for you to train in the morning or at lunch, then post-workout caffeine can seriously affect your sleeping ability.

Also, you’ll want to understand how much protein you need in a day. As post-workout shakes tend to contain a high amount of amino acids, these will contribute to your overall protein total for the day. Those who need more protein will want a higher content of amino acids in their post-workout shake.

Lastly, you’ll want to look at the price. Don’t just look at the total price of each product, look at the price per serving. This will give you a more accurate idea of how much the product costs and whether you can afford it on a regular basis.

Every product on the list above has been rigorously examined to decide whether it deserves to be on this top 10 product list. The best post-workout product will be listed above. Yet, the right one for you among these ten needs you to work it out.

2. Is whey the best post workout protein?

Each different type of protein has its own unique benefit. However, the key benefit to whey is that it’s fast-absorbing. Per hour, between 8 and 10 grams of protein from whey is absorbed.

This is incredibly effective for the post-workout period when you want to start recovery as fast as possible. This not only allows for more time to recover between workouts, but it also switches your body from a catabolic state (tissue breakdown) to an anabolic state (tissue creating).

This is why whey protein is often seen as the best source of protein after a workout.

3. What is post workout catabolic state?

The body has two states: catabolic and anabolic. Catabolism is the process of breaking tissue down whilst anabolism refers to creating new tissue.

Catabolism is the primary state involved when we cut as our body is getting rid of fatty tissue whereas anabolism is the primary state when we bulk to build muscular tissue. Unfortunately, the two can’t exist at the same time.

However, catabolism doesn’t just occur during a cut, it also occurs when we’re training. When we hit the gym hard and push our muscles to the limit, muscle tissue gets broken and torn apart.

In order to switch our body back to becoming anabolic and adapting to the stimulus we’ve just given it, we need to revert it back to an anabolic state. This is exactly what post-workout supplements do.

References:

1. Jordan, T; Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design.; School of Family, Consumer, and Nutrition Sciences, Northern Illinois University; 2010; http://www.ncbi.nlm.nih.gov/pubmed/20482881
2. Kraemer WJ, et al; The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery.; Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/12930169

The post Top Ten Post Workout Supplements appeared first on Muscle & Cuts.

Each pre-workout is different which makes choosing the right one quite tricky. You don’t want a supplement that’s been under-dosed and not gives you all of the benefits you’re looking for.

Equally, however, you don’t want a supplement that’s got more than you need simply to make you pay more. All you’re looking for are proven ingredients in clinically-correct levels to ensure that you have a fantastic workout.

Almost all pre-workouts contain caffeine as the main ingredient due to its stimulatory nature. If you are looking for non-caffeine and stimulant free pre workouts check out our Top 10 list here. You most commonly find caffeine in coffee, but the caffeine within pre workouts tends to be synthesized in a lab.

For reference, one shot of coffee tends to contain around 80mg of caffeine. A venti caffe americano from Starbucks contains 300mg of caffeine. This is around the same amount found in most pre-workout supplements.

Another common ingredient you’ll see are BCAAs. BCAA (Branched-Chain Amino Acids) refers to leucine, isoleucine, and valine – all of which help promote muscle growth and reduce muscle catabolism. Leucine is most notable for spiking MPS (muscle protein synthesis) levels.

This is simply the process by which your body creates new muscle tissue. Isoleucine helps to draw glucose into the muscle tissue to provide it with a readily available source of energy and increase hydration levels. The research so far has suggested that valine has similar effects to leucine and isoleucine but they’re much milder.

You’ll most likely also see beta alanine listed on many pre-workout packages. Beta-alanine is the building block of carnosine, a molecule which helps to reduce the levels of lactic acid within the muscle. This leads to increased performance in the 60-240 second range, perfect for volume or hypertrophy gains.

Lastly, creatine is very commonly found in pre-workouts as it’s a very well-researched ingredient that can help boost your strength and power output. Creatine increases our stores of ATP (adenosine triphosphate), a group of molecules which provide your body with energy.

By supplementing with creatine we provide our body with an immediate and effective source of energy that it can utilize extremely quickly to increase our performance.

Both beta-alanine and creatine are more effective when supplemented daily so on top of using a pre-workout which includes these ingredients you’ll also need additional supplementation. Make sure to check out our reviews of the best BCAAs and top 10 creatine supplements.

Best Pre-Workout Supplements – 2018 Top 10 List

10 Top Rated, Strongest Pre-Workout Supplement Powders And Shakes For Energy, Pump And Focus Review

1. APS Mesomorph

APS have used a whopping 65 mg in Mesomorph to make sure that you get the full focus-enhancing dose. However, we prefer 25-50mg of DMAA so recommend a ½ to ¾ scoop if you choose this product.

Due to the nature of DMAA, this supplement definitely isn’t for the faint of heart. Don’t think it’s just like taking caffeine – it’s far more than that.

That’s why we don’t recommend it to any newbies. Though, if you think you’re ready to take your workouts beyond what normal pre-workouts allow, then this is a fantastic choice.

Unfortunately, a major downside about this product is that it uses proprietary blends. Essentially, proprietary blends are mixed prior to being added to the product and therefore, you can only know how much of the total blend is there, not of the individual ingredients.

From what we do know, there’s a full 3.2 gram dose of beta-alanine alongside Citrulline Malate in a 2:1 ratio. These are at the forefront of the first 6.5 gram proprietary blend so you can be sure there’s a decent amount of the latter ingredient.

The 3.2 grams of beta-alanine is what helps to buffer lactic acid and therefore, improve your endurance capabilities, power, and strength. The citrulline malate also works to reduce fatigue and improve performance. Coupling these together means that you can work harder, for longer.

You’ll also notice in the Mesoswell-Cell Volumizing ATP Matrix that they’ve included 3 different forms of creatine: di-creatine malate, creatine nitrate, and creatinol-o-phosphate. This means that there are three different pathways for increasing your ATP production. We also know that the total amount of creatine adds up to 3 grams – the perfect amount!

If you’re a fan of DMAA as much as we are, then this is definitely the product for you.

2. JYM Pre JYM

If you look at the ingredients, you’ll notice that there’s not a single proprietary blend. A proprietary blend is simply a blend of various ingredient mixed together before the supplement is made.

The downside to this is that manufacturers don’t always list the full ingredients of these blends or the amount in which the ingredients come in. This results in cheap, low-quality, ineffective powders.

Jym Pre Jym contains not a single proprietary blend so that you know 100% what’s in your powder so that you can make an informed decision.

Not only this, but Pre-Jym doesn’t contain any ‘abbreviated formulas’. This refers to mixes which use the correct doses of all the ingredients but may not contain enough ingredients to get the job done.

For example, a powder may just contain caffeine, creatine, and BCAAs. Whilst this is a good mix, it could be enhanced through other ingredients.

That’s why Pre Jym contains all of the ingredients that are backed by research to give you results with your workouts.

Each serving gives you:

• 6 grams of citrulline malate
• 6 grams of BCAAs in a 2:1:1 ratio
• 3 grams of Leucine
• 1.5 grams of Isoleucine
• 1.5 grams of Valine
• 2 grams of creatine HCl
• 2 grams of CarnoSyn Beta-Alanine
• 1.5 of Betaine
• 1.5 grams of Tyrosine
• 1 gram of Taurine
• 600 Milligrams of N-acetyl L-Cysteine
• 500 Milligrams of betavulgaris L. (beet) extract
• 350 Milligrams of choline bitartrate
• 300 Milligrams of caffeine
• 300 milligrams of Alpha-Glyceryl Phosphoryl Choline (50%)
• 5 Milligrams of BioPerine

That’s an incredibly strong mix of effective ingredients.

As the supplement contains a caffeine content flirting with the upper recommended level, those who are stimulant sensitive will want to take a lower dose.

3. Sparta Nutrition KRAKEN

If you’re the kind of person who likes to use unique and interesting stimulants but doesn’t like the side effects high amounts of caffeine can have, then this could be the perfect product for you. It delivers everything it promises and even more!

In terms of the pump effects, there’s a full 4-gram dose of L-Citrulline, the correctly dosed HydroMax + Taurine water pump combination, one whole gram of agmatine, and L-Norvaline as an added bonus.

The supplements you’re used to taking will possibly give you just 1/5th of the pump that Kraken provides. Trust me, one workout with this pre-workout will leave your muscles bulging out of your clothes.

The supplement is completely creatine free which some of you may see as a negative. However, creatine is best taken at the same time at the same dose each and every day. This makes it much better suited as an additional supplement opposed to as part of a pre-workout blend.

Creatine can also dehydrate you if you don’t drink enough water and the last thing you want to be doing throughout your workout is constantly visiting the water tank and losing focus on your lifting.

They’ve also made sure to use an interesting array of flavors. Sour Gummy Bears and Sex on the Beach are both available options which should mask the ‘chalky’ taste that the HydroMax sometimes brings.

4. NutraBio PRE-Extreme

Just one scoop of this powder contains more ingredients than we’ve ever seen before! So, we better delve straight into it.

NutraBio has made sure not to use any mysterious proprietary blends in their pre-workout. Every ingredient is fully disclosed and comes in at clinical, proven doses.

One of the first things you’ll notice is the 15 grams of carbohydrates. Not many products utilize the power of carbs, but NutraBio want to make sure that you’re fully loaded with glycogen and so, have included 15 grams of CusterDextrin (highly branched cyclic dextrin).

The next blend is called Athletic Endurance and Performance Complex and that’s why there’s 6 grams of L-Citrulline DL-Malate and 2.5 grams of CarnoSyn Beta-Alanine.

There’s also an ATP Power, Strength & Recovery Complex which features 3.5 grams of L-Leucine to boost MPS (Muscle Protein Synthesis), 2.5 grams of Betaine Anhydrous, 2 grams of PharmaPure Creatine Monohydrate, and 1 gram of Creatine HCI. These all work to increase your energy as well as your power output.

Next up is an Electrolyte & Hydration Optimizer with 1.5 grams of taurine, 525mg of TRAACS Calci K (calcium potassium phosphate citrate), and 189mg of Sodium Phosphate. This addition is extremely prevalent as they’ve included 3 grams total of creatine which can cause dehydration. NutraBio has really gone the extra mile to ensure that you get only benefits with PRE-EXTREME.

The final three mixes are titled Focus & Drive Stimulation Complex, Nitric Oxide Performance Matrix, and Nutrient Absorption Enhancer. In these, you’ll find a ridiculous 350mg of caffeine – far beyond what other products are offering. The caffeine is also separated into caffeine anhydrous and caffeine malate to make sure the effects are smooth and sustained.

It would take us far too long to discuss all of the ingredients and benefits of PRE-EXTREME so you’ll have to try it for yourself. Be warned, after just one scoop you may never want to try another pre-workout again!

5. Transparent Labs PreSeries BULK

Per serving, you get:

• 6000mg of Citrulline Malate
• 4000mg of Beta-Alanine
• 4000mg of BCAA in a 2:1:1 ratio
• 2000mg of L-Leucine
• 1000mg of L-Isoluecine
• 1000mg of L-Valine
• 2500mg of BetaPure Betaine
• 1300mg of Taurine
• 600mg of N-Acetyl L-Tyrosine
• 500mg of Choline Bitartrate
• 360mg of L-Theanine
• 180mg of Caffeine Anhydrous
• 60mg of L-Norvaline
• 50mg of Synephrine
• 25mg of Hordenine
• 5mg of BioPerine

Alongside a testosterone support matrix which includes a blend of vitamin D3 (3,000 IU), Boron (5mg), and Zinc (30mg).

First off, let’s address the stand-out ingredient that most of you are probably questioning: caffeine. We all know how effective caffeine is. Yet, in just a 180mg dose will it really provide the same energy you normally get?

Obviously, the impact won’t be as big as other pre-workouts. However, it’s important to stress the negatives of having too much caffeine such as anxiety, shakes, and just an overwhelming sense of unease. If you really want to maximize the benefits of caffeine, then take one and a half scoops for a 270mg total.

The product also contains 4g of BCAAs in a 2:1:1 ratio which means there’s 2 grams of the leucine to help increase muscle building and reduce muscle catabolism if you’re on a cut.

If you want a product which delivers exactly what’s on the label, then Transparent Labs are the right choice. With 13 clinically proven ingredients, your workouts will feel better than ever.

6. Kaged Muscle Pre-Kaged

With 8 different blends included in the full mix, founder Kris Gethin has really delivered with his pre-workout Pre-Kaged.

First up is Pro-Pump designed to give you a ridiculous pump thanks to 6.5 grams of fermented l-citrulline and 200mg of quercetin dihydrate.

For those of you unfamiliar with the latter ingredient, quercetin is a flavonoid that’s been shown to improve endurance through increased mitochondrial biogenesis. It can also help enhance the body’s ability to utilize other ingredients in Pre-Kaged.

After Pro-Pump comes the Muscle Fuel Matrix that consists of 3.5 grams of BCAAs – 1750mg of L-Leucine, 875mg of L-Isoleucine, and 875mg of L-Valine. However, the BCAAs don’t stop there as their Anabolic Activator mix uses 3 grams of L-leucine making for 4.75mg total!

Up next is the Endura-Burn Matrix with 1.6 grams of CarnoSyn (Beta-Alanine) and 100mg of Capsimax (Capsicum Extract). Pre-Kaged really make sure that there’s no base left uncovered when it comes to your performance.

There’s really something for every area of your workout; including a strength and power matrix, hydrate and defend blend with 500mg of coconut water powder, and a neuro focus matrix.

Each blend is fully disclosed which means there’s no proprietary blends whatsoever. No secrets, no fillers – just pure performance boosters designed to give you the best workout of your life.

If you’re a fan of Kris Gethin or even if you’ve never heard of him before, Pre-Kaged doesn’t disappoint!

7. Gaspari Nutrition SuperPump 250

SuperPump 250 is an industry veteran that many lifters swore by until it was taken off the market. Now, it’s returned with an even better formula than before!

The stimulants in this powder are what set it apart from the rest. The 350mg ‘Insane Energy Blend’ contains 250mg of caffeine anhydrous, 70mg of DMAA, and 30mg of Theobroma cacao extract.

Combining high levels of caffeine and DMAA together in one supplement means that this pre-workout packs a real punch for both your energy levels and mood. Yet, as we’ve stated earlier on, we prefer about 50mg of DMAA so you may want to take a reduced dose.

In terms of pumps, there’s 3 grams of L-Citrulline and 750mg of Agmatine Silicate. SuperPump really does what it says on the tub. Binding silica with arginine improves the bioavailability and absorption rates. We recommend drinking a lot of water when taking this product as taurine is included, too; an ingredient which helps with water-based pumps.

SuperPump is primarily focused on providing an incredible pump which is why most of the ingredients are geared towards boosting NO levels and improving blood flow. Yet, with 250mg of Caffeine and 70mg of DMAA, you don’t need to worry about sacrificing your energy levels whatsoever.

8. RedCon1 Total War

Don’t let the short ingredients list fool you, Total War packs everything you need to succeed.

Right off the bat, there’s 6 grams of Citrulline Malate which acts as a potent Nitric Oxide booster for increased blood flow and best of all, pumps. This is coupled this with 1 gram of agmatine and 1 gram of taurine for more of a water-based pump.

You’ll also find 3.2 grams of beta-alanine – the full clinical dose shown to buffer lactic acid for better endurance, power, and strength.

Total War also brings the perfect level of caffeine at 250mg. That’s not too much so that you get the shakes and not too little that you don’t feel it.

There’s more stimulants in the form of N-Phenyl Dimethylamine and 100mg of DMHA. All of this makes for a more sustained, smoother energy increase.

One of the biggest selling points is that Total War contains no artificial colors whatsoever. This means you don’t need to worry about any of the possible ill side effects from unnatural coloring.

All in all, Total War is a very well-rounded pre-workout supplement that we expect to see making huge waves in the fitness industry.

9. Inspired Nutraceuticals DVST8 White Cut

First and foremost, we have to cut to the best part: Inspired Nutraceuticals have combined three forms of caffeine alongside DMHA for an energy blend that’ll blow your socks off.

These all make part of their ThermoFocus Blast which includes 100mg of caffeine anhydrous, 50mg of caffeine citrate, and 50mg of di-caffeine malate. This makes for a total of 162.5mg of caffeine, so we’ve found the real sweet spot to be around 1.5-2 scoops for full effect.

There is a big issue in that they do not disclose how much DMHA is being used and therefore, it can be tricky to adjust the dosing. We suggest starting with one scoop and only increasing if you feel it absolutely necessary.

In terms of pump-enhancements, there’s 4 grams of l-citrulline in each scoop. Kicking the dose up to two scoops dramatically increases this to 8 grams! You’ll also receive 2 grams of betaine per scoop – another reason to take 1.5-2 scoops if you can tolerate it as the clinical dose of betaine is 2.5 grams.

Our personal favorite flavor is the mango-tasting California Gold. Yet, those who like a strong blueberry flavor will love their Pacific Crush!

It’s a warm welcome from us for Inspired Nutraceuticals who have seemingly outdone themselves with the return of DVST8.

10. Cellucor C4 Ultimate

Per scoop, you get 6 grams of citrulline malate which shows that Cellucor isn’t playing around. Not only have they used the full dose, but they’ve used citrulline malate which is even more effective at increasing l-arginine levels than taking straight l-arginine due to its bioavailability.

There are actually six ingredients all designed to increase your pump! The citrulline malate isn’t working alone. You’ll also find betaine, arginine AKG, and nitrosigine.

As well as this, there’s 300mg of caffeine! That’s definitely enough to avoid having to go in for another scoop. 250-300mg of caffeine is the range where caffeine is the most effective.

By using the upper limits of this range, Cellucor has ensured that you’re going to feel awake, alert, and ready to crush your workout.

Lastly, there’s 3.2 grams of Beta Alanine. Once again, this means you don’t have to double scoop which can really ramp the costs up.

Unfortunately, you may want to increase the amount of betaine as there isn’t the full clinical dose. Also, at 1 gram of creatine, it is hardly effective for saturating the muscles. Creatine is better supplemented alongside a pre-workout opposed to as part of one anyway.

FAQ

1. How do I choose the best pre workout supplement?

The best supplements will contain a combination of ingredients which boost your mood, energy, strength, and endurance capabilities. They’ll also include some sort of pump inducing ingredients to increase blood flow to the muscles to establish a better mind-muscle connection and help improve the appearance of your muscles throughout your gym time.

Here are the common ingredients you’ll want to look for:

• Caffeine: 200 – 300mg depending on your tolerance level
• Betaine: 1.25 – 2.5 grams
• BCAAs: 5 – 10 grams in a 2:1:1 ratio of leucine to isoleucine to valine
• Citrulline Malate: 6 – 8 grams

Ingredients such as beta alanine and creatine are undoubtedly useful for performance. However, they’re best taken every single day at a steady dose. This makes them helpful in pre-workouts, but not necessary, and far better taken alongside your supplements and diet opposed to as part of a blend. Another choice and definitely worth checking supplement would be Crazy Bulk’s No2 Max Nitric Oxide Booster.

References:

1. Col John Lammie; Report of the Department of Defense 1,3 Dimethylamylamine (DMAA) Safety Review Panel; Department of Defense; June 2013; Retrieved from http://hprc-online.org/dietary-supplements/files/ReportoftheDoDDMAASafetyReviewPanel2013.pdf
2. Bloomer RJ, McCarthy CG, Farney TM et al.; “Effect of caffeine and 1,3-dimethylamylamine on exercise performance and blood markers of lipolysis and oxidative stress in trained men and women.” J Caffeine Res (In Press); Retrieved from http://online.liebertpub.com/doi/abs/10.1089/jcr.2011.0019
3. Kendrick IP, et al. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids. (2008)

The post Top Ten Pre Workout Supplements appeared first on Muscle & Cuts.

Yet, when you start looking for stimulant-free or caffeine-free pre-workouts, the selection becomes immediately bleak with only one or two options being available.

This can make it hard to find a product that contains all of the ingredients you’re looking for. Even then they may not come in the right doses.

As you may well know, many pre-workouts without caffeine fall short when their formulas are scrutinized. This is because many pre-workouts are centered around some form of stimulant.

We are sure that most people will be having second thoughts about switching from a standard pre-workouts to a stimulant-free option. That’s precisely why we’ve put together this list of the high rated stim-free supplements.

Best Stimulant Free Pre Workouts – 2018 Top 10 List

10 Top Rated, Non-Stimulant And Caffeine Free Pre Workout Supplements For Men And Women Review

1. Transparent Labs PreSeries STIM-FREE

Often stimulant-free pre-workouts are just masked pump-products with no desire to increase your performance through focus and alertness.

Transparent Labs have clearly acknowledged this by trying to provide almost all the same benefits as a normal pre-workout with not a single stimulant to be seen.

With ten different ingredients making up the entire formula, you’re getting a wide range of benefits:

• Citrulline Malate 2:1 – 6 grams
• BCAA 2:1:1 (Instantized) – 4 grams
• Creatine HCl – 3 grams
• BetaPure – Betaine Anhydrous 2.5 grams
• Taurine – 1.3 grams
• N-Acetyl L-Tyrosine – 600mg
• Choline Bitartrate – 5mg
• Mucuna Pruiens (98% L-Dopa) – 70mg
• L-Norvaline – 60mg
• BioPerine (Black Pepper Extract) (95% Piperine) – 5mg

First off, the citrulline malate is the primary pump-enhancement that we all love in a pre-workout. By boosting L-Arginine levels, our body increases the amount of nitric oxide within the muscles, the primary driver behind our eventual pump.

Pumps aren’t just for looking good, either. They help increase circulation which in turn, boosts performance and our ability to recovery!

Transparent Labs have also chosen to include BCAAs in the proven 2:1:1 ratio meaning that you’re getting 2 grams of leucine, 1 gram of isoleucine, and 1 gram of valine. Leucine helps to spike MPS levels (our body’s process for creating new muscle tissue) whilst the isoleucine draws more fluid into the muscle belly to ensure adequate hydration.

In terms of focus, you’re getting 600mg of N-Acetyl L-Tyrosine and 500mg of Choline Bitartrate. N-Acetyl L-Tyrosine is the more bioavailable version of straight L-Tyrosine which means your body is far more likely to be able to utilize the full amount.

As well as both of these, there’s Mucuna Pruriens which is standardized for 98% L-Dopa, a precursor to dopamine, the hormone which reduces stress and improves our mood.

However, there are two things to watch out for:

1. Large Scoops – when we weighed out one full scoop it came to much more than the expected 23.44 grams. Whilst this means you’re getting more pump, the total amount of servings will be dramatically reduced.
2. High Retail Cost – The fact that this product is sweetened with stevia increases the price as well as the high-quality ingredients. If money isn’t as much of an issue for you or you really want a high-quality product, then this is a fantastic option. Though, those of you who would rather opt for the cheaper side of the supplement market might want to choose one of the other products listed.

2. RedCon1 BIG NOISE

The full ingredients list is a little different to what you might expect from most powders:

• Glycerol Monostearate – 3 grams
• BetaPower (Betaine Anhydrous) – 2.5 grams
• Astragalus Membranaceus (Root) – 1 gram
• Agmatine Sulfate – 1 gram
• L-Alpha Glycerylphosphorylcholine – 300mg
• CPD Choline – 250mg
• Rhodiola Rosea Root Extract – 200mg
• Huperzine A (Toothed Clubmoss) – 200mcg

Glycerol Monostearate tops the list and is the primary driver behind all pump enhancement in this product. By increasing the amount of water in the muscle cells, the muscles look fuller from a water-based pump. This helps to deliver nutrients to the muscles and improve hydration.

However, we want more from a pre-workout than just incredible pumps. That’s where the 300mg of Alpha GPC and 250mg of Citicoline come in. These are two of the best forms of choline currently available to us and RedCon1 have chosen to combine them both in one single supplement.

You’ll also notice that there’s 2.5 grams of BetaPower Betaine Anhydrous, one of the most effective ingredients for building muscle due to its ability to increase your power and endurance whilst also decreasing muscle soreness.

Both the 200mg of Rhodiola Rosea Extract and 200mcg of Hyperzine A work as mood boosters to give you that feel-good effect associated with pre-workouts.

We believe this to be the best-feeling stimulant-free pre-workout currently available. RedCon1 is truly a brand who hasn’t left anything behind for your mental performance whilst still providing the same impressive pump benefits.

3. PES High Volume

Per 2 scoops (14 grams), you’re getting:

• 250mg of Vitamin C (416% DV)
• 4,000mg of L-Citrulline
• 3750mg of their ‘Performance Pump Matrix’
• Taurin
• Glycerol 65% (HydroMAX)
• Ferula Asafoetida (Root) Extract (95% Ferulic Acid)
• 2000mg of Arginine Nitrate (NO3-T)
• 1000mg of Agmatine Sulfate

PES have tried to create a product that will blow all other pumps out of the water, and they’ve definitely succeeded. With 4000mg of pure L-Citrulline, you’re getting more than the normal dose.

L-Citrulline is one of the most effective ingredients for increasing NO there, and PES are delivering 4-gram doses of it! Not to mention the 2 grams of arginine nitrate and 1 gram of agmatine sulfate which makes for a total of 7 grams of sheer NO pump ingredients!

Yet, there’s even more! The Performance Pump Matrix includes a mix of taurine and HydroMax glycerol for water-based pumps. This means no picking and choosing between whether you want NO or hydration – High Volume gives you both in some very heavy doses.

Now, PES state the serving size as 2 scoops which put the total servings per container at 18. However, we think that one is very much enough if you want to save money or even one and a half scoops. Two scoops just give you that little bit more.

4. Giant Sports Giant Pump

That means no proprietary blends with unknown ingredient amounts or any suspicious unnecessary extras to ramp the price or appearance.

One scoop (5.11 grams) of Giant Pump includes:

• 1,500mg of NO3-T (Glutamine Nitrate)
• 1000mg Agmamax (Instantized & Micronized Agmatine Sulfate)
• 500mg Sodium Glycerophosphate
• 150mg of Norvaline
• 90mg of Vitamin C (as Ascorbic Acid)
• 50mg of Stillbenox (Vitis vinifera aqueous extract standardized for Oligiprocyanidans)
• 5mg of Evodia rutaecarpa (aqueous extract standardized for Rulaecarpine)

This is definitely a more NO-boosting focused formula. However, they’ve still used glycerol as an extra ingredient so as not to leave the water-pump behind.

We’d like to note that Giant Pump works much better when taken at a similar time to some form of carbohydrate. The Vitis vinifera in the Stillbenox ingredient helps drive the carbohydrate into your muscle cells opposed to being converted into fat.

This helps improve performance and aesthetics at the same time by increasing your muscular size and making sure your muscles have a readily available source of energy. Giant Sports have even included a tape measure with each product so you don’t just have to take our word for it, you can measure the gains you get from Giant Pump!

5. MTS Nutrition Vasky

On top of this comes 1.5 grams of Nitrosigine arginine silicate, a nitric oxide booster that’s gaining more and more popularity lately.

They’ve also included glycerol to promote hyper-saturation of the muscles. All of the ingredients are supplied in entirely scientifically-backed doses so you know that everything you’re taking in works.

The obvious drawback with the powder is that it’s unflavored. However, Tiger Fitness ensure that there’s a pleasant taste and the reviews concur.

The other issue is that there’s not a wide range of ingredients either. With just Taurine, HydroMax Glycerol, Nitrosigine, and Vitamin C, you’re not getting the benefits that other powders can bring with them due to the extra ingredients.

It would be nice to see betaine and l-citrulline on the list, too. However, the reduced amount of ingredients mean that the powder comes at a lower price.

So, if you’re looking for something cheap yet effective, this might be the choice for you. Alternatively, you could mix this with a stimulant-containing pre-workout for a powerful pump inducing effect.

6. iForce HemaVO2 MAX

However, thankfully it’s now rolling out in full force becoming available to buy from many companies, and we couldn’t be happier.

HemaVO2 features a new formula that promises larger, more intense pumps than ever before.

The supplement contains two blends: a Strength & Power Matrix and a Mind & Muscle Amplification.

Strength & Power Matrix – 4000mg

• HydroMax (65% Glycerol)
• Potassium Nitrate (57% Nitrates)

Mind & Muscle Amplification – 1000mg

• Choline Bitartrate
• Selaginella Tamariscina Extract (20% Amentoflavone)
• Sceletium Tortuosum Extract (Leaves & Stems)

However, both of these are proprietary blends. iForce has disclosed the doses of some of their ingredients on various websites. Though, it’s understandable to be put off by this.

For pumps, there’s 3 grams of HydroMax and 1 gram of Potassium Nitrate. The old formula used to contain creatine nitrate. Yet, potassium nitrate is far better as part of a pre-workout supplement as creatine can dehydrate you. Potassium nitrate helps to reduce the oxygen cost of exercise and make your body more efficient with your workouts.

In terms of focus, they’ve included 1 gram of choline bitartrate which is much higher than the standard doses you find in most pre-workout supplements.

In our humble opinion, this formula is incredibly underrated. The only drawback is the proprietary blends. Yet, iForce has now disclosed the full doses of everything and so, there’s really no reason not to give it a try.

7. Cellucor NO3 Chrome

That means you can expect high amounts of both citrulline and arginine.

The full ingredients list looks as follows:

• 83mg of Vitamin C (as Calcium Ascorbate)
• 10mg of Calcium (as Calcium Ascorbate)
• 1250mg of Arginine Nitrate (NO3-T)
• 750mg of their Extreme Vascularity Complex Proprietary Blend
• Nitrosigine Inositol-Stabilized Arginine silicate
• Citrulline Malate
• Grape Seed Extract (95% OPC)

Again, the ingredients list is not extensive, but it does contain scientifically-backed doses of key compounds.

The 750mg proprietary blend is again not ideal. However, all of the ingredients within the blend are extremely effective and useful.

Not to mention, you’re getting 1250mg of arginine nitrate which helps to both lengthen the effects of the nitrate whilst boosting nitric oxide all on its own. It’s a two-pronged attack for a powerful pump.

The unique benefit of this supplement is that it comes in capsule form. This can make it easier to take with you on the move and eliminates the use of any flavoring or sweeteners.

However, the capsule shell is made from gelatin which makes it unsuitable for vegetarians and vegans.

8. GAT Sport PMP Stim-Free

GAT has made sure not to include no caffeine whatsoever and instead, have replaced this ingredient with 900mg of pump accelerators and 3.125 grams of nitric oxide enhancers.

This gives you all of the same focus and mental agility needed for your workouts without a single stimulant in sight.

The supplement contains four proprietary blends:

3.125mg of NO enhancers

• Beta-Alanine (Carnosyn)
• L-Arginine
• L-Citrulline
• L-Citrulline Malate
• L-Norvaline

900mg of Pump Accelerators

• Agamtine Sulfate, Glycerol Monostearate
• L-Arginine Alpha-Ketoglutarate
• Calcium Lactate

700mg of PMP Focus & Cognition Modulators

• N-Acetyl L-Tyrosine
• L-Theanine

200mg of PMP Energetics

• Acetyl L-Carnitine HCl

GAT state that their product works on a ‘Multi-Wave Delivery’ system:

Wave 1: This wave is designed to stimulate your mind and body, preparing you for your workout and delivery important nutrients to your muscles ahead of the training session.

Wave 2: Wave 2 aims straight for your mind by increasing your concentration and focus so that the only thing in your sights is progress and performance. The mind is an often overlooked factor of many pre-workouts, but GAT has acknowledged the importance of a strong mind as well as a strong body.

Wave 3: This wave hits during your workout as you slowly build up the intensity. The third wave increases blood flow to the muscles for insane pumps alongside oxygen and nutrient delivery. Through doing this, you can establish a better mind-muscle connection which helps to increase muscular growth.

Whilst proprietary blends can put some people off, and for good reason, all of the ingredients in these blends are extremely effective.

That’s one of the best features of this powder – its extensive ingredient list. There’s nothing left off so you can be sure you’re getting everything you need for a stellar workout.

9. Layne Norton Carbon PREP

For those of you unfamiliar with Norton, he’s a professional natural bodybuilder and powerlifter, and physique coach who holds a BS in Biochemistry and a Ph.D. in Nutritional Sciences. The guy really knows his stuff, especially when it comes to supplementation.

That’s how you know that this stuff really works as Layne would not attach his name to anything he wasn’t 100% proud of or confident in.

His entire formula would have been rigorously tested and scrutinized before hitting the shelves.

One serving of Carbon PREP packs in a massive 6 gram serving of Citrulline Malate, 2.5 grams of Betaine Anhydrous, and 3 grams of Creatine Monohydrate.

In all honesty, the formula could have only been improved by the addition of beta-alanine and BCAAs. Out of all the pre-workouts which don’t contain beta-alanine however, this is certainly the best.

The full list of ingredients in Layne Norton’s Carbon PREP is as follows:

• 6 grams of Citrulline Malate
• 3 grams of Creatine Monohydrate
• 2.5 grams of BetaPower Betaine Anhydrous
• 2 grams of Astragalus membranaceus (root)
• 1 gram of L-Carnitine L-Tartrate (as Carnipure)
• 450mg of Cocoa seed powder (std. 6% theobromine [27mg])
• 300mg of Alpha-Glyceryl Phosphoryl Choline
• 180mg of Rhodiola rosea root extract [std. 5% rosavins [9mg]]
• 200mcg of Huperzine A (toothed clubmoss, whole plant)

The only way to sum up Carbon PREP is that it’s a fantastic non-stimulant containing powder that’s created by one of the industry’s most knowledgeable individuals.

10. Promera Sports PEAK 400

Compared to other powders the ingredients list is incredibly short. Yet, its power comes in how you decide to use it.

Now, the supplement actually only contains one ingredient: adenosine 5’-triphosphate disodium. Adenosine triphosphate (ATP) is what our body uses for energy.

You probably know how effective creatine is for increasing performance in the long-term. Well, it does it by increasing our stores of ATP and therefore, the amount of energy readily available for immediate use.

By supplement with straight adenosine triphosphate, the theory is that we miss the steps between creatine being ingested and increasing stores of ATP to simply having more ATP ready immediately.

However, as Peak 400 only contains one ingredient and misses many other vital ingredients such as betaine, beta-alanine, and l-citrulline, it may be best taken alongside another pre-workout which does not contain ATP or creatine.

Think of Peak 400 not as a stand-alone pre-workout, but instead as an extra ingredient that’s missing from most other pre-workouts, whether they contain stimulants or not. This is where its true value lies.

FAQ

1. Why choose a non-stimulant supplement?

Some of you may have wandered onto this page without actually knowing why stimulant-free pre-workouts can be a good choice.

Well, stimulant-free supplements supply similar benefits for your muscles and performance without the energy rush. This is perfect for those who have health conditions, don’t enjoy the caffeine kicks, or have to train late at night.

As caffeine stays in the system for up to 6 hours after ingestion, consuming a high amount in the evening or night time prior to a workout will dramatically affect your sleep. You’re still going to get huge pumps and most of the mental benefits, but you don’t need to worry about getting the jitters or being unable to get some peaceful shut-eye.

You may have also experienced a large crash after using pre-workouts. This is down to the stimulants within the powder. Usually, it’s a sign that you just need to build up your tolerance. However, if you’re particularly sensitive to the crashes, then you might want to avoid stimulants altogether. That’s why stimulant-free pre-workouts are so useful.

This doesn’t make regular pre-workouts bad in any sense, they just need to be used wisely and by the right people. With non-stimulant pre-workouts, you can choose to use them as you need, when you need, to enhance your workouts, maintain a healthy mind, and avoid ill-physical effects.

2. What are the benefits of stimulant and caffeine free pre-workout supplements?

Just like with the regular stimulant containing pre-workouts, there are good products worth your time and money, but equally under-dosed, filler-full products you need to avoid.

Caffeine has a very specific job in the body: to preserve a metabolic cascade that raises blood glucose levels. This essentially means that the muscles have a more readily available source of energy as there’s more glucose in the blood.

Unfortunately, this isn’t the whole story. When your body triggers blood glucose to rise, primarily through the release of the glucagon hormone, nearly every effort is made to raise glucose, including pathways which have a negative effect on bodybuilding results.

For instance, as the body begins to call for more blood sugar, your body activates the process of gluconeogenesis. This is the process of turning non-carbohydrates into carbohydrates for energy. More specifically, amino acids into carbohydrates. Whilst you’re lifting weights, the last thing you want is for your muscles to be broken down for their amino acids to be used as fuel.

These are just a few of the stand-out benefits of using a stimulant-free pre-workout supplement. We haven’t even delved into the complex bodily reactions that can run much smoother in a caffeine-free environment.

Thankfully, stimulant-free pre-workouts are now available and increasing in both popularity and variety. A solid caffeine-free pre-workout booster is the perfect addition to any muscle building stack.

3. Do stimulant-free, non-caffeine pre-workouts work?

Whilst they obviously don’t come with the same energy rush as caffeinated products, stimulant-free pre-workouts can still improve your focus, blood flow, and in turn, your energy. Caffeine isn’t the only valuable component of pre-workouts; they contain many other beneficial ingredients which improve cognition, pumps, strength, and overall alertness.

4. What is the best caffeine free pre-workout?

The best caffeine-free pre-workout will depend on you and your situation. There are certain factors to keep in mind when choosing any supplement:

• Value for Money – you want to look at how much each serving costs. Some products might be cheaper, but contain far fewer scoops than other more expensive powders. However, most of the time you get what you pay for, and so the more expensive powders tend to contain higher quality ingredients and a greater range, too.
• Taste/Mixability – obviously it’s hard to know what the powder tastes like prior to using it yourself. Yet, you can get a pretty good idea of the flavors from the description and the reviews. Always read the reviews of any supplement before purchasing it to make sure the product is more than just marketing.
• Ingredients – check the full ingredients list. Does it contain everything you’re looking for? Are all the ingredients in the correct doses? Do any of the ingredients already come in another supplement you’re using? Do you know the purpose of all the ingredients?

The post Top Ten Stimulant Free Pre Workouts appeared first on Muscle & Cuts.

Now, because protein powders are so important for the body, they’re extremely vital when it comes to performance, growth, and progression with bodybuilding and fitness. Many supplement companies have become privy to this fact and created their own special protein powder that they believe to be the best.

As with all supplements, protein powders are never quite straightforward. They can include a variety of added ingredients, differing amounts of protein, and varying sources of the protein included.

Yet, obviously, not all powders can be the best. That’s why we’ve narrowed down the ridiculous amount of options to just ten – the top 10 protein powders available on the market today.

Best Protein Powders – 2018 Top 10 List

10 Top Rated, Protein Powder Supplements, And Shakes For Men And Women Review

1. Transparent Labs Protein Series 100% Grass Fed Whey Protein Isolate

That means they use no artificial sweeteners, artificial colors, gluten-containing ingredients, GMO ingredients, or artificial preservatives in their protein shake.

Their name stems from the fact that they like to be completely open about all of their products, and their Protein Series is no different.

Though, the health-benefits don’t just stop there. Transparent Labs use 100% grass-fed whey protein isolate sourced directly from American cows. Cows that are fed their natural diet and allowed to graze open pastures produce milk with a much higher amount of vitamins, minerals, and micronutrients.

Whilst many companies haven’t acknowledged this benefit, Transparent Labs always try to go one step further with their products to make sure you’re getting the most for your money.

As the powder is a protein isolate opposed to concentrate. It contains a substantial amount of protein with negligible amounts of carbohydrate and fat. In fact, per scoop, you get 0 grams of fat, 3 grams of carbohydrate, 1 gram of sugar, but 24 grams of protein! This means that it’ll be absorbed much more rapidly than higher-fat, higher-carb containing powders.

We always like to make sure that you get the full-picture and so, the two main-drawbacks are that it only comes in two flavors – chocolate and vanilla – and comes at a higher price due to the high-quality ingredients.

However, as with any supplement, you get what you pay for, and with Transparent Labs, you’re certainly getting a lot.

2. NowFoods Whey Isolate

Their protein once again contains no artificial ingredients as well as no flavorings. This might be an issue for some, but you can naturally flavor and sweeten the powder with ingredients such as stevia and cinnamon.

As well as this, the unflavored aspect means that it’s much easier to mix into smoothies, bakes, and other shakes without compromising the overall taste.

Per serving, there’s 0.5 grams of fat, <1 gram of carbohydrate, <1 gram of sugars, and 25 grams of protein. This makes for just 110 calories per scoop which is almost 100% from protein.

NowFoods have also gone the extra mile by including an amino acid breakdown due to the fact that the product has a high amount of BCAAs (branched-chain amino acids).

Each 28 gram scoop contains 2.716 grams of leucine, 1.568 grams of isoleucine, and 1.288 grams of l-valine. Not to mention 4.788 grams of glutamic acid. The product only contains two ingredients: microfiltered whey protein isolate and soy lecithin (<1%).

Now, the lack of flavoring can make it impractical for some people who just want a quick, tasty shake immediately after the gym before they go on with the rest of the day. Though, high-quality unflavored powders can be useful to keep around the house when baking or creating other mixes which don’t need an overbearing flavor.

It also means that the product contains zero artificial flavorings, something many people look for when purchasing supplements.

3. Dymatize ISO-100

The effort they put into their supplements can be shown by the fact that they’re IS0-100 hydrolyzed whey protein isolate was the world’s best-selling isolate from 2013-2016.

Hydrolyzed powders have been partially broken down in the creation process so that they can be digested and absorbed even faster than usual whey. Heat, acid, or enzymes are added to the powder to break down the bonds between the amino acids.

This means that the protein can rapidly boost MPS levels in the muscles and allow the recovery process to start even sooner. Dymatize have combined hydrolyzed whey with whey protein isolate so that you get a high quantity of protein that’s absorbed faster than normal.

Each scoop contains just 0.1 gram of fat, 2.3 grams of fat, and 0.5 grams of sugars, whilst also delivering 25 grams of protein and best of all, a whopping 2.7 grams of leucine! One serving contains 5.7 grams total of BCAAs to support performance and muscle growth with the other 3 grams coming from 1.5 grams of isoleucine and valine each.

One of the best features of this product is that it comes in 7 different interesting flavors: gourmet vanilla, cookies & cream, smooth banana, gourmet chocolate, strawberry, fudge brownie, and birthday cake.

To top it all off, the product is tested for banned substances so that you can rest assured you’re only getting what’s listed on the label.

4. Myprotein Impact Whey ISOLATE

In order to make sure their powder can fight its corner, Myprotein has used expert purifying processes to ensure that their supplement maintains maximum protein integrity. With just 0.1 grams of fat and 0.6 grams of carbohydrate per serving all the while boasting a tremendous 23 grams of protein.

This particular protein has been independently tested by Labdoor for both quality and value. Being ranked Grade A and officially certifying it as one of the best protein powders available on the current market.

As well as this, after 2400 reviews, the product holds an impressive 4.5/5 star rating on their website with 1646 5 star reviews.

Myprotein is known for two main features: superior value for money and extensive flavor ranges. Their impact whey isolate comes in a ridiculous 22 different flavors including favorites such as vanilla and chocolate as well as more adventurous options like matcha, rocky road, and salted caramel.

There really isn’t a whey isolate that can quite compare to Myprotein in terms of price, quality, and flavor options. Not to mention, if you do become a fan, then they offer 5kg packages to save you even more money through purchasing in a bulk; something rarely any other company is doing.

5. Garden of Life Raw Protein

Garden of Life is delivering a raw organic protein that’s entirely vegan, and non-GMO.

The product utilizes 13 raw sprouted proteins to deliver a massive 22 grams of protein per serving.

As well as this, they’ve made sure that the protein features the full essential amino acid profile alongside added whole food fat-soluble vitamins, probiotics, and enzymes.

This helps your body to digest and absorb the protein to make sure that it’s all used to maximal effect.

Garden of Life has brought together 3 blends all for different uses: a protein blend, a flavor blend, and a raw probiotic and enzyme blend. Included in the protein blend is a range of different sources to give various benefits and digestion rates.

These include pea protein, brown rice protein, amaranth sprout, buckwheat sprout, millet sprout, chlorella, quinoa sprout, chia seed sprout, garbanzo bean sprout, lentil sprout, adzuki bean sprout, flax seed sprout, sunflower seed sprout, pumpkin seed sprout, and sesame seed sprout.

How many other powders can say they give you 13 different protein sources in one single powder?

By now you’ve probably noticed that the product uses a lot of raw ingredients. This is because many people believe that cooking foods releases the nutrients and therefore, they won’t reach the body to be absorbed. By keeping the ingredients raw, all of the nutrients are locked in.

For those who are worried that they won’t get the same level of amino acids as whey, casein, or egg proteins, you needn’t be worried. Per 32 gram serving, there’s 3.7 grams of glutamic acid, 1.02 grams of isoleucine, 1.8 grams of leucine, and 1.1 grams of valine. That’s very hard to come by for a vegan protein powder!

The product also comes in a much wider flavor range than usual with unflavored, vanilla, chocolate cacao, and vanilla spiced chai all as options.

6. SunWarrior Warrior Blend Raw Protein

The blend is 100% free of soy, gluten, and dairy, making it free from almost all common allergens.

They’ve also used processes that don’t include solvents, GMOs, radiation, herbicides, pesticides, or artificial colors and preservatives. It’s clear to see that they’ve taken great care with their production process in order to create the best vegan protein powder they can.

The formula consists of only 8 ingredients: organic pea protein, organic hemp protein, organic goji berry, organic vanilla flavor, organic guar gum, sea salt, organic stevia extract, and organic whole ground coconut.

You may think that 8 ingredients is quite a lot, but in actuality, all of the ingredients serve a purpose and add something to the blend. There are no fillers or unwanted extras which can be very common in the supplement industry.

Alongside several high-quality protein sources, they’ve included MCTs (Medium Chain Triglycerides) from coconuts. MCTs have been shown to help increase brain power and fat loss when in a caloric deficit.

Protein powders are already a great addition to a cut as they help to keep you satiated as well as preserve your muscle mass. By including MCTs, they’ve created a powerful formula to both boost MPS levels and drop unwanted fat.

Per 25 gram serving, there’s 100 total calories, 1.5 grams of fat, 4 grams of carbohydrate, 1 gram of fiber, and 18 grams of protein (1.7 grams of leucine, 1.05 grams of isoleucine, and 1.04 grams of valine).

This makes the protein total slightly on the low side. However, when you’re getting so many benefits from the high-quality blend, the protein is really just an added bonus.

The product comes in vanilla, berry, mocha, natural, and chocolate flavor.

7. HPN Pro Zero

Often, vegan powders can feature all-manors of added ingredients, fillers, flavorings, and sweeteners to try and get them as similar to whey as possible. Yet, HPN has shown that this is completely unnecessary.

The powder is naturally sweetened with a combination of stevia and monk fruit. Pro Zero is designed to give you everything you need and make sure you’re not getting anything you don’t.

Per serving there’s just 100 calories with 1 gram of fat and 2 grams of carbohydrate but a massive 20 grams of protein.

This is because the powder is centered around high-quality organic brown rice and pea protein. They’ve even included SunBCAA fermented amino acids which come in the proven 2:1:1 ratio of leucine: isoleucine: valine to make sure your MPS levels are increased as much as possible.

Due to the plant-based formula and effort put in by HPN, the supplement also contains a high amount of micronutrients to support your mental and physical health; especially those that are often missed out by vegetarians and vegans, such as B12.

Each 29.8 gram scoop contains 30% of your RDA of vitamins A, C, D3, E, K-1, B6, and B12 as well as magnesium and selenium to name just a few of the full 27 vitamins and minerals. Not to mention, as there’s no dairy-whatsoever it’s entirely lactose-free.

The powder doesn’t just come in your ordinary flavors, either. There’s vanilla frosting, chocolate frosting, chai latte, strawberry jam, cinnamon roll, blueberry scone, and pumpkin spice latte all to choose from so you never get bored.

8. Nature’s Best Zero Carb ISOPURE

Their company is founded on the creation of highly nutritious products which deliver exactly what you want them too. At 201 calories per serving, the powder is a lot higher than many other companies.

However, that’s because each serving packs in a massive 50 grams of protein. Whilst delivering 0 grams of carbohydrate and just 1 gram of fat.

If you understandably don’t want such a high volume of proteins, you can easily half the serving for 25 grams of protein and just 0.5 grams of fat.

What separates Nature’s Best from the rest of the market is the fact that they’ve included additional micronutrients to support natural bodily function and overall health.

Each full serving delivers 50% of your RDA for a wide range of vitamins and minerals such as Vitamins A, C, E K, B6 and B12, niacin, magnesium, and folate, alongside a whole host of other micronutrients.

The product comes in a 0 carb and a low-carb variety with a wide range of flavors such as alpine punch, cookies and cream, mango peach, and toasted coconut.

9. Optimum Nutrition Gold Standard 100% Whey

Their Gold Standard whey has long peered over the supplement industry, sitting in its throne as the king, and you don’t get to the top for no good reason.

First off, it boasts an impressive nutritional profile. Per scoop, there’s 24 grams of protein, 1 gram of fat, 3 grams of carbohydrates, and 120 calories.

However, as you well know, there’s more to protein powders than just their macronutrient ratio. Gold Standard 100% Whey mixes incredibly easily into a smooth, flavorful beverage that tastes more similar to milkshake than a protein a shake.

There’s no compromising on flavor or texture whatsoever with 0 clumps, grittiness, or grains. Plus, there’s something for everyone with birthday cake, chocolate peanut butter, french vanilla crème, and rocky road all as flavor options.

There’s no compromising on flavor or texture whatsoever with 0 clumps, grittiness, or grains. Plus, there’s something for everyone with birthday cake, chocolate peanut butter, french vanilla crème, and rocky road all as flavor options.

As well as this, ON’s whey comes at a very reasonable price. Whilst other companies may bolster their prices up at the first sign of success, ON have kept their prices low to deliver an effective, efficient, and practical product.

10. Vega Sport Protein

Vega Sport Protein boasts an enormous 30 grams of protein per serving with 6 grams of BCAAs – 2943mg of leucine, 1710mg of isoleucine, and 1836mg of valine.

One amino acid that vegan blends can never quite match dairy-based powders on is glutamic acid.

However, Vega has clearly taken this on board as their formula includes 6354mg of glutamic acid – similar levels to that of most whey and casein based supplements.

The product is based on four main protein sources: pea, pumpkin seed, organic sunflower seed, and alfalfa.

This allows for a range of benefits and digestion rates. Alongside this, they’ve included 1 billion CFU probiotics (Bacillus coagulans) to improve your gut health and maintain proper digestion.

As Vega has included so many different healthy ingredients. It doesn’t just make it useful for vegans or those who can’t handle dairy. Anyone and everyone can find some use in this powder as it’s not just a protein powder, but almost a multivitamin, too!

Each scoop contains 150 calories, 3 grams of fat, 4 grams of carbohydrate (2 grams of fiber, 1 gram of sugar), and a whopping 30 grams of protein. That’s very impressive for a plant-based formula! There’s also no added sugar whatsoever.

The product comes in four different flavors: berry, vanilla, chocolate, and mocha to keep its use versatile for adding into shakes and smoothies.

FAQ

1. How do I choose the best protein powder?

When it comes to supplements, you really do get what you pay for. However, that doesn’t mean that you can’t get a high-quality powder for a reasonable price.

Look at the price per serving, not at the total cost. This will give you a much more accurate description of how much you’re getting for the price. One powder may be cheaper but contain half the servings as another.

Also, if you’re someone who’s on a tight schedule and doesn’t have time to continuously eat, you might want to pick a powder with slightly more protein. This will reduce the need for you to cook or prepare meals. Therefore you can get by with minimal hassle with your diet.

The nutritional information will also be important. Those who are bulking needn’t worry about excess calories from carbohydrates or fat. Yet, those who are cutting might want to opt for a purer powder which has a higher percentage of protein.

There are some universal factors that everyone will want to keep in mind, too. These include the quality of the ingredients, the taste/mixability, and the brand reputation. Each of these will need to be kept in mind by everyone when looking to purchase the right protein powder.

We’ve scrutinized all of the protein powders available to whittle the options down to just 10 of the best protein options. So, from here you can make an educated choice based on your personal preferences and situation.

2. What are the best protein powder blends?

The best protein powder blends will be dependent on the factors like your bodybuilding or fitness goals, lifestyle, and budget. Rest assured that all of the options on our list are high-quality and extremely effective.

We believe our top ten to be the best protein powder blends available on the current market.

3. What are the best protein powder companies/brands?

There are new and emerging companies and brands coming out every single year. Though, some of the tried and tested best are Transparent Labs, Dymatize and Myprotein as well as any others listed on above.

4. What is the best protein powder source?

Each protein source has its benefits and drawbacks. Understanding the fundamentals of each powder, such as where the protein’s come from, allows for you to make an informed decision.

Whey Protein

First of all, whey protein is the most widely used and common source of protein when it comes to protein powders. This is because the body digests and absorbs the protein relatively quickly at a rate of 8-10 grams per hour. That means a whey-based powder with 30 grams of protein will be fully absorbed after 3 hours. As we analyze other powders, you’ll realize how quick this is.

Whey protein comes in two forms: isolate and concentrate. Isolate contains a higher amount of protein at around 90% whilst concentrates can be much lower, sitting at 30-80%. Though, it’s normally in the higher range. As isolate are higher in protein, they’re lower in fats and carbs, too.

This makes them perfect for those who have a lactose intolerance as there’s far less (and sometimes not even any) lactose sugar. Because of this, isolates tend to be more expensive whilst concentrates are much cheaper.

Casein Protein

Casein is another milk-derived protein source that’s collected when whey is separated from the rest of the milk.

It clumps together in the stomach. Which causes it to digest at a much slower rate than whey protein at around 6 grams per hour. So, using a 30-gram protein shake as a comparison, it would take around 5 hours to digest, two more than whey.

This makes it useful for periods when you’re not going to be eating for a long time, such as when sleeping. Therefore, you can spike MPS in a period where levels would normally be flat and further increase your gains. On the other hand, whey is much more suited to the post-workout period to kick-start recovery as soon as possible.

Egg Protein

Egg protein has a digestion time that sits in between whey and casein for a medium release.

This makes it perfect for blends that utilize a combination of all three for elevated MPS levels that are sustained and spiked for a higher period of time. It’s also well-suited for those who have dairy or lactose issues.

Vegetarian/Vegan Plant Based Proteins

Possibly the members of the population who will get the most from protein powders are vegetarians and vegans. Those who have excluded meat, dairy, and all animal-derived products from their diet.

The two main options for these individuals are pea and soy. Pea is an incomplete protein. Meaning that it doesn’t contain all of the 9 essential amino acids which the body cannot synthesize itself.

Plant based proteins tend to have the longest digestion time due to their fiber content and can typically be low in amino acids such as glutamine and leucine.

However, they can frequently be bolstered by additional ingredients which help increase their amino acid levels.

They also tend to contain a high amount of micro nutrients than whey, casein, and egg for a much more advantageous effect on your overall health. Also, as they’re composed of completely plant-based ingredients, they’re perfect for both vegetarians and vegans.

PDCAAS

All sources of protein are also subjected to a PDCAAS (Protein Digestibility Corrected Amino Acid Score). Simply put, this is a universal method of evaluating protein quality in terms of a human’s ability to digest it and therefore, its eventual effect on the body. The score ranges from 0 as the lowest to 1 the highest.

Cow’s milk, eggs, casein, soy protein and whey all score a perfect 1. Pea protein comes in slightly lower at 0.89. Other scores for common protein sources include mycoprotein at 0.99, beef at 0.92, soybeans at 0.78, cooked peas at 0.597 and peanuts at 0.52.

There is no one best protein source. Whey may be the best option for most people in most situations. But understanding the features and qualities of each powder allows for you to use the right powder at the right time.

References:

1. Soenen, S; “Relatively high-protein or ‘low-carb’ energy-restricted diets for body weight loss and body weight maintenance?”; Department of Human Biology, Nutrition and Toxicology Research Institute Maastricht (NUTRIM), Maastricht University; 2012; Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22935440
2. Hoffman, Jay R., and Michael J. Falvo; “Protein – Which Is Best?”; Journal of Sports Science & Medicine; September 2004: 118–130; Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
3. Sindayikengera, Séverin, and Wen-shui Xia. “Nutritional Evaluation of Caseins and Whey Proteins and Their Hydrolysates from Protamex”; Journal of Zhejiang University; Science; B 7.2 (2006): 90–98; Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1363751/
4. Soop, Mattias et al; “Coingestion of Whey Protein and Casein in a Mixed Meal: Demonstration of a More Sustained Anabolic Effect of Casein”; American Journal of Physiology – Endocrinology and Metabolism; 303.1 (2012): E152–E162; Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404559/
5. Joy, Jordan; “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance”; Nutrition Journal; March 2013; 12:86; Retrieved from http://www.nutritionj.com/content/12/1/86

The post Top Ten Protein Powders appeared first on Muscle & Cuts.

Losing fat, gaining muscle, building strength, increasing speed, and improving your overall athletic ability can be helped by one cheap and yet very effective supplement known as creatine. Interestingly, due to its effectiveness, many people think that it’s actually an artificial steroid when in fact the body naturally produces creatine itself.

What exactly is creatine?

Creatine is a group of three amino acids: glycine, arginine, and methionine that’s naturally produced by the body for energy. The average male contains roughly 120 grams of naturally-occurring creatine within their body.

How creatinine works is by binding with a phosphate molecule after ingestion to create creatine phosphate, this then increases our levels of ATP (adenosine triphosphate).

By supplementing with creatine, we can increase our stores of ATP which gives us more energy, strength, and endurance capabilities.

Best Creatine Supplements – 2018 Top 10 List

Top 10 Best BCAA Supplements Review

1. Transparent Labs Strength Series Creapure HMB Creatine

Everything they sell only includes what’s necessary and proven to work, and their Creatine is no different.

Per serving, you get:

• 5 grams of creatine monohydrate
• 2 grams of HMB (β-Hydroxy β-Methylbutyrate)
• 5 milligrams of BioPerine

Creatine monohydrate is the most-researched and proven to be a very effective form of creatine available. Other varieties of creatine are available, but they’re either more expensive for no reason or not as effective as creatine monohydrate. Transparent Labs have only included creatine monohydrate to guarantee that you get results.

HMB is a metabolite of leucine, the branched-chain amino acid most associated with muscle growth. The main reason for including this ingredient is that it’s been shown to be more effective at reducing muscle catabolism when compared to leucine itself.

Therefore, by including HMB, this supplement can help support your performance and physique when cutting. Maintaining muscle mass when on a caloric deficit is extremely important as you don’t want to lose your hard earned lean muscle as well as your fat.

Lastly, BioPerine is the patented form of an extract from the black pepper fruit. It’s used to enhance the bioavailability of the nutrients within supplements by increased the success of absorption. This makes sure that your supplement does its job effectively and efficiently.

One of the main reasons people don’t enjoy creatine supplements is that the flavor isn’t particularly palatable. It’s not horrible, it simply has no taste coupled with a gritty texture. Transparent Labs Creapure HMB Creatine comes in blue raspberry flavor as well as unflavoured.

2. Kaged Muscle C-HCl

It’s believed that creatine HCl requires a lower dose than other forms of creatine, therefore eliminating the need to load and making supplementation far easier.

Though, more research may be needed to fully prove that it is better than creatine monohydrate.

Creatine HCl was first synthesized in 2003 before being made commercially available in 2007. Since then, Kaged Muscle has tried to make their creatine HCl the best and stand out among the other options.

As HCl became more popular, many companies tried to produce cheap and tampered with versions, many of which contained impurities. They would also not use the patented version, making the powder a lower quality and less reliable.

Kaged got in contact with Vireo Systems, the inventor and patent holder of creatine HCl, who granted them exclusive rights to sell C-HCl as a single ingredient (unflavoured and flavored powder or capsules).

Kaged Muscle C-HCl contains no artificial flavors or colors whatsoever with their lemon lime flavor being sweetened with stevia and sucralose. They also use a vegetable casing for their capsules to make sure everything is as natural as possible.

One of the other big benefits of Kaged C-HCl is that their product is 3rd party tested to ensure that their high-quality standards are met and the supplement is as effective as they say it is. The supplement comes in lemon lime flavor as well as unflavored and capsule form.

3. Myprotein Creatine Monohydrate

Their unflavored powder contains only 100% creatine monohydrate – the most researched form of creatine available on the market.

It’s also the form of creatine that is the most recommended, too.

One of the biggest reasons for Myprotein’s success is that they frequently run sales and promotions to save their customers money. This is on top of the already cheap prices they set for each of their products.

This means that you’re not only getting one of the highest quality supplements, you’re also getting one of the lowest priced.

The powder comes in various flavors: unflavored, berry blast, blue raspberry, sour apple, cherry limeade, lemon and lime, orange, peach mango, raspberry lemonade, tropical, and watermelon. Myprotein also makes sure that their products have a flavor to suit everyone’s taste palette.

Myprotein’s powder may not contain any added extras that other supplements might offer, but they make sure you know exactly what you’re getting at a very affordable price. Per scoop, there’s 5 grams of creatine monohydrate.

4. Optimum Nutrition Micronized Creatine Powder

Creapure is made by a company in Germany called AlzChem and is well-known as being the purest level of micronized creatine monohydrate available on the fitness supplement market.

The powder is entirely void of impurities and by-products, making sure that you know exactly what you’re getting – a powder that’s 99.99% creatine monohydrate.

That’s exactly why companies choose to use Creapure in their supplements opposed to just standard creatine monohydrate.

Micronized creatine is a much newer form of creatine monohydrate which increases the surface of the creatine for improved absorption and digestion. It still has all the same properties as standard creatine monohydrate, it’s just simply easier on the stomach and may enhance the effects of the supplement.

Those who believe they are non-responders may see benefits from micronized creatine because of this. It also eliminates the gritty texture associated with creatine. Though, this obviously comes at a more premium price.

Optimum Nutrition’s creatine is an excellent choice for anyone worried about their ability to absorb creatine or those who simply want to make sure they’re getting the most from their supplement and don’t mind spending a little more. Each scoop contains 5 grams (5000mg) of micronized creatine monohydrate.

5. MuscleTech Platinum 100% Creatine

They were also given an award of excellence by Bodybuilding.com in 2014 for being the most innovative brand of the year.

Their creatine powder contains no fillers, additives or unwanted extras; just pure, unadulterated micronized creatine monohydrate for improved strength gains and faster recovery times. Their creatine is also HPLC-tested (high-performance liquid chromatography) to ensure its purity.

It’s also entirely flavorless which means that not only can it be easily mixed with almost any liquid, you also don’t have to worry about any sweeteners or flavorings if they are of importance to you. Each scoop contains 2.5mg of creatine so you may need to use twice the amount of scoops to get the same levels as other powders.

However, their containers include 80 servings (2 scoops = 1 serving), which is more than some other brands. MuscleTech is a well-respected and reliable brand, so if this is your first time trying creatine monohydrate, then their option is a great choice.

6. Rich Piana 5% Nutrition Crea-TEN

All forms of creatine will work to some degree so it’s no longer a matter of ‘will it work’. It’s now a matter of which one works best for fat loss, muscle gain, strength, and overall performance.

It’s now a matter of which one works best for fat loss, muscle gain, strength, and overall performance.

Rich Piana’s Crea-TEN combines 10 sources of creatine to make sure that you get the best of each and every world:

• Creatine MagnaPower
• Tr-Creatine Malate
• Creatine Anhydrous
• Creatine Monohydrate
• Creatine Citrate
• Creatine Pyruvate
• Creatine Ester Hydrochloride
• Creatine AKG
• Creatine Ethyl Ester Malate
• Creatine Gluconate

This is a blend of almost every single form of creatine available on the market today. Sometimes creatine can convert into creatinine which renders it unusable. By including 10 different types, it makes sure that the chances of this happening are much lower.

Crea-TEN also includes 7 added extras which are designed to enhance the absorption and increase your results. These are grouped together in what they call the ‘Creatine Accelerate Blend’ and it includes:

• Taurine
• Betaine Anhydrous
• Gymnema Sylvestre Extract
• Black Pepper Fruit Extract (BioPerine)
• Vanadium Nicotinate Glycinate Chelate
• Banaba Powder
• Fenugreek Seed Extract

Rich Piana is a very well-known and respected bodybuilder who only uses products that he knows actually works. That’s how you know his supplements are worth your time and money.

Each scoop contains 5mg total of creatine, 120mcg of chromium, and 1590mg of the creatine accelerate blend. It’s available in blue raspberry, lemon lime, mango pineapple, and fruit punch flavors.

7. NutraBio 100% Pure Creatine Monohydrate

They have micronized their powder to 200 mesh which makes for easier and faster mixing. This also gives it twenty times more surface area than regular creatine, making it a lot easier for your body to digest and absorb, too.

Micronized creatine can also prove to be a viable option for those who believe they are ‘non-responders’ due to its ease of absorption.

Each batch of NutraBio’s Creatine Monohydrate is tested to be at least 99.98% pure or they don’t let it get sold. They also use state-of-the-art analysis to ensure that there’s zero chance for impurities. This guarantees that the product is of high-quality and of rigorous standards.

The two key downsides to this product are that there’s no flavor options and no added extras. If you’re looking for purely creatine monohydrate, then you really can’t choose a better option than this.

However, if you need a supplement that does more than supply your body with creatine or you want a flavor variety, then this may not be your first choice.

8. Cellucor COR-Performance Creatine

The powder only uses fully disclosed, clinical doses of Creapure, Betaine, and Cinnulin PF for maximal absorption and most importantly, results.

Per scoop, you get:

• 290 mg of Sodium
• 320 mg of Potassium
• 325 mg of Phosphorus
• 1 gram of Betaine Anhydrous
• 5 grams of Creapure (creatine monohydrate)
• 2 grams of Creasorb (Disodium phosphate, dipotassium phosphate)
• 125 mg of Cinnulin PF (Cinnamon Bark Extract)

For those of you who haven’t heard of it before, Cinnulin PF is a dietary supplement that acknowledges the benefits of cinnamon on blood sugar, heart disease, and brain health. The ingredient mimics the effects of insulin in the muscle cells which can direct nutrients to the areas that need help with recovery and growth.

Cinnulin PF is also trademarked, meaning that it upholds strict regulations. 100-250mg of Cinnluin PF is thought to be the effective range, so Cellucor is delivering a correct dose in their COR-Performance Creatine.

Betaine (Trimethylglycine) is a bioactive form of choline that’ can be found in high amounts within beetroots. This is why you so often here beetroot juice being recommended as a performance-enhancing drink. Interestingly, Betaine is structurally similar to the non-essential amino acid Glycine, except it has three methyl groups attached.

One of the mechanisms of betaine is that it can increase the hydration status of cells and when muscle cells are adequately hydrated they can perform far better. It’s also seen to be cardioprotective.

Cellucor has created a well-rounded powder that does more than just supply your body with the means for increased ATP production. If you’re looking for a supplement that can enhance your performance in a number of ways, then Cellucor’s COR-Performance creatine could be a perfect choice.

9. Promera Sports Con-Cret

This eradicates the need for a loading phase or having to cycle. As Con-Cret has such a high solubility, it digests far easier in the body for greater absorption and in turn, muscular results.

This means that you actually have to take less of the powder than compared to other forms of creatine. By taking less, you also lower your chances of side effects such as bloating, constipation, and/or stomach cramps. Thus, making it perfect for almost anyone.

Per scoop, you get 750 mg (7.5 grams) of creatine hydrochloride (HCl). Creatine hydrochloride can be a viable option for those who believe that they don’t respond well if at all to creatine monohydrate.

Con-Cret comes in blue raspberry, lemon-lime, pineapple, snake fruit, watermelon, fruit punch, and unflavored varieties. It also comes in vegetable based capsules with no gelling agents that are entirely halal, kosher, vegetarian society approved, gluten-free and non-GMO.

10. Beast Sports Nutrition Creature

In fact, this product was named Winner of the Bodybuilding.com Creatine Supplement of the Year Award in 2015.

In order to eliminate side effects such as bloating, Beast assure that their product maintains a high level of purity and quality.

The product will be far better digested and absorbed by the body than cheaper, lower-quality varieties of creatine.

This supplement combines 5 different forms of creatine for a total of 3,025 mg:

• Creatine Monohydrate
• Buffered Creatine
• Creatine Magnesium chelate
• Creatine Alpha-Ketoglutarate 2:1
• Creatine Anhydrous

Each form of creatine carries its own unique benefits, so when taken together you get a wide variety of benefits. The product is available in cherry limeade, citrus, beast punch, pink lemonade, blue raspberry, grape, and unflavored options.

FAQ

1. How do I choose the best Creatine supplement?

As is the case with most types of supplements, there are a ridiculous amount of choices when it comes to selecting the right creatine for you. With such a wide range of products to choose from, how do you make sure you’ve picked the right one?

Well, here are some things to look for:

• Brand Reputation

Have you heard of the brand who makes the supplement? Do they have a good reputation within the industry and fitness community? What do their reviews say? It’s best to stick to the well-known and reputable brands to make sure that you get a quality product.

• Quality of Ingredients

This one is pretty straightforward. Most creatine supplements contain very few ingredients, often only one (some form of creatine). Always be on the lookout for any unnecessary ingredients and/or fillers. Also, pay attention to the type of creatine that they use.

• Value for Money

Obviously, the cost is a key factor when choosing supplements. Although creatine tends to be fairly affordable, there is a wide range of prices depending on the product, company and package size. What you want to look for is the cost per serving rather than just the overall price as each brand may recommend different sized doses and supply different amounts of powder.

• Product Reviews

Since the effectiveness of the product will vary depending on a wide number of factors, one of the best things to do is read the reviews. The highest rated creatine products will have consistently good reviews, meaning that a lot of people have/do use the product and recommend it. However, take each review with a grain of salt as there’s a lot of ignorance, misinformation, and bias out there.

2. Are Creatine supplements safe?

Creatine is an incredibly safe and effective supplement which almost anyone can see some benefit from. To this date, not a single study has shown that creatine has any negative side effects on the body when taken correctly. As long as you drink enough water and stick to the recommended dose, then creatine can be a cheap and effective way to improve your performance.

Creatine also helps to keep our muscles hydrated. When our muscle cells are adequately hydrated we receive an increase in MPS (Muscle Protein Synthesis. As well as this, due to the water in our cells, there’s also an increase of ions. The more ions, the higher our levels of MPS are. So supplementing with creatine not only increases our energy but also helps to build muscle.

3. How do I take Creatine?

There are two methods for supplementing with creatine and both have their benefits and drawbacks.

The first is through loading. This is where you take 0.3 grams of creatine per kilogram of bodyweight. For instance, a 75kg individual would need 22.5 grams of creatine per day. You use this amount for 5-7 days to quickly saturate your muscles for faster effect. However, it increases your chances of stomach cramps and constipation.

An easy way to combat this is by simply drinking more water than you normally would. As creatine helps you hold more fluid, drinking more water is imperative to make sure it works for you and you don’t experience any side effects. After the 5 – 7 day period you go down to a maintenance dose of 0.03 grams per kilogram of body weight.

The second method is to only take the maintenance dose. This means that the muscles take a lot longer to saturate (around 30 days), but you do avoid any of the negative consequences associated with creatine.

Neither option is better or worse, it simply comes down to personal preference.

4. What is ATP?

ATP is the body’s preferred source of energy. Everything we eat that gets used for fuel gets oxidized in order to create ATP. Whether it’s fatty salmon, carby bread or protein-rich chicken, if the body needs it for energy, then it’s most likely going to be turned into ATP.

The cycle works like this:

1. The body creates ATP
2. ATP becomes hydrolyzed which creates ADP (adenosine Diphosphate) and energy
3. As ADP is useless, it needs to find another phosphate group in order to become ATP again
4. Phosphocreatine donates a phosphate group to ADP to create ATP for energy production

The post Top Ten Creatine Supplements appeared first on Muscle & Cuts.

The three branched chain amino acids are:

• Leucine
• Isoleucine
• Valine

Each one individually has its own attributes, but together they make for an unstoppable trifecta that can help you on our way to your fitness goal.

We’ll start with the biggest BCAA that’s probably the most known out of the three: leucine. Leucine is the main BCAA that supplemented by itself still causes great effects. It activates the protein called mTOR, which in turn induces muscle protein synthesis (MPS). MPS is simply the process by which the body creates new muscle tissue.

It’s essentially that muscle building process we refer to when bulking. Leucine is also the most researched and proven to be effective out of the three BCAAs. Due to its impact on muscle tissue, it can be useful for both bulking and cutting by building or preserving lean muscle mass.

On the other hand, isoleucine is also heavily involved in the muscle-building process, but in a different way. Isoleucine helps to make your muscles look bigger and provide them with energy. It may have mild effects on MPS, but its main use is to promote glucose uptake into the muscle belly. With more glucose available, your muscles can perform at a higher level due to having a readily available source of energy at their disposal. The increased glucose also helps to improve their size and appearance.

Lastly, we have valine. This is known as the least important of the three BCAAs simply because it has no known unique effects. Both leucine and isoleucine deliver similar yet more effective benefits than valine, but this could be down to lack of evidence.

You’ll find BCAAs in a number of products such as pre-workouts. Though, you can also supplement them by themselves. This list contains the top 10 BCAA products available on the market right now.

Best BCAA Supplements – 2018 Top 10 List

Top 10 Best BCAA Supplements Review

1. Transparent Labs CoreSeries BCAA Glutamine

Glutamine is extremely effective for improving intestinal and immune system health by providing them a preferred source of fuel. Coupled with the high amount of leucine and isoleucine, you’ll not only be jacked but healthy, too.

Per serving, you get:

• 8 grams of BCAAs (2:1:1 ratio)
• 4,000mg L-Leucine
• 2,000mg L-Isoleucine
• 2,000mg of L-Valine
• 5,000mg of Glutamine
• 1,000mg of Coconut Water

That makes for a whopping total of 13 grams of amino acids to support growth, recovery, repair, and maintenance.

The other ingredients are ascorbic acid (1,500mg), citric acid (1,500mg), green apple flavor (800mg), and stevia (500mg). Stevia is thought to be the healthiest of the sweeteners as it’s completely natural being derived from a plant.

Transparent Labs CoreSeries BCAAs help to:

• Increase MPS (muscle protein synthesis)
• Improve glucose metabolism
• Increase glucose uptake into the muscles
• Improve your immune function
• Reduce fatigue
• Reduce muscle damage
• Increase muscle growth post-workout
• Reduce muscle catabolism when on a cut
• Accelerate fat loss when fasting

Coconut water helps to aid hydration and provide electrolytes which improves your endurance capabilities. As well as this, there’s no artificial sweeteners, artificial coloring, gluten, GMO ingredients, or artificial preservatives.

This means that you’re getting a boost to your performance, improved recovery, increased strength, and more muscle building, all without any ill side effects. The product comes in green apple and blue raz (blue raspberry) flavor.

2. NutraBio Intra Blast

Their newest creation is the epically-loaded Intra blast designed for everyone and anyone looking to boost their performance.

One of the best things that this company does is they even tell you how much coloring and sweetener you’re getting.

This is because they are 100% open with their formulas. All ingredients, flavorings, and fillers are completely disclosed.

They’re also ridiculously stringent about their cGMP (Good Manufacturing Practice) compliance with several third party certifications. Even further, they’re on their way to getting NSF (National Sanitation Foundation) certified, a company which holds strict standards for public health protection.

If you’re someone who likes to know EXACTLY what they’re getting, then this is a great company to become involved with.

Back onto their Intra Blast, each 24.1 gram scoop gives you 7.2 grams of BCAAs (2:1:1 ratio – 3600mg of L-Leucine, 1800mg of L-Isoleucine, and 1800mg of Valine) alongside a massive 2805 gram dose of other EAAs.

Here’s the amino acid breakdown of each scoop:

Muscle Growth EAA/BCAA mix (10,000mg)

• 3600mg of L-leucine
• 1800mg of L-isoleucine
• 1800mg of L-valine
• 850mg of L-lysin
• 850mg of L-threonine
• 450mg of L-histidine
• 300mg of DL-methionine
• 300mg of DL-phenylalanine
• 55mg of L-tryptophan

Muscle Recovery Accelerator

• 5000mg of L-Glutamine

It also has 2000mg of Taurine in its electrolyte and hydration optimizing formula as well as a full spectrum of electrolytes, more than nearly any sports drink.

The taste is good, but admittedly not quite as good as some of the other products discussed on this page. Though, the ingredients definitely make it a viable candidate on the best BCAA powders list.

3. Myprotein BCAA

Myprotein’s BCAAs are ranked Grade A by the independent tester Labdoor for both quality and value, making it officially certified as one of the best BCAA supplements available on the market today.

Per serving, you get 2 grams of L-Leucine, 1 gram of L-Isoleucine, and 1 gram of L-Valine. This means that it’s in the proven 2:1:1 ratio for supporting growth, performance, and fat loss.

For some, this might not be enough as so you can double the serving to get twice the amount of BCAAs. Their recommendation is to take one serving 2-4 times per day for the best results.

They make sure to minimise fillers as well as other ingredients in order to keep the costs down. Their BCAAs contain L-Leucine, L-Isoleucine, L-Valine, Natural Flavoring, Sweeteners (Sucralose, Acesulfame-K), and Color (E133).

The entire ingredients list is completely disclosed, so you know exactly what you’re getting. Their unflavoured variety is just 50% Leucine, 25% Isoleucine, and 25% Valine with no sweeteners, flavorings, or added ingredients whatsoever.

Myprotein is also notable for their extensive flavor range. Their BCAAs come in: unflavoured, berry blast, bitter lemon, blue raspberry, lemon and lime, orange, peach mango, raspberry lemonade, sour apple, tropical, and watermelon.

This product is not exactly ‘exciting’ in that it doesn’t contain any bonus ingredients such as glutamine or electrolytes, but it simply delivers exactly what you want: BCAAs. Nothing more and nothing less. If you’re looking for pure BCAAs at a great price with a wide range of flavors, Myprotein is the right choice for you.

4. Kaged Muscle In-Kaged

They have gone the extra mile with their product as each serving contains 14 grams of premium ingredients.

Per serving, you get:

• 5 grams of micro pure, fermented BCAAs in a proven 2:1:1 ratio
• 3 grams of pure fermented L-Citrulline – an amino acid which turns into L-Arginine in the kidneys and used to boost performance and aid cardiovascular health
• 1.6 grams of patented Carnosyn Beta-Alanine
• 500mg of Tender Coconut Water powder – for electrolytes and minerals
• 1 gram of Taurine – an amino acid shown to be beneficial for heart health and blood flow
• 500mg of L-Tyrosine – a precursor of catecholamine neurotransmitters
• 124mg of PurCaf Organic Caffeine – improves alertness, accelerates fat loss, and increases energy

They only flavor their BCAA powder with natural flavors without any artificial colors, soy lecithin, artificial flavors, or acesulfame potassium whatsoever. This gives you the same great taste and benefits you’re used to, without any of the possible issues from artificial ingredients. Without any hidden ingredients, you can be sure that you’re getting only the best ingredients.

Unfortunately, as the product has caffeine it does mean you’ll have to monitor your intake. Whilst caffeine is beneficial for energy, our metabolism, and overall performance, you can have too much of a good thing. Overdosing on caffeine can cause anxiety, sleep problems, and crashes.

If you choose In-Kaged, then make sure not to go over the RDA of 400mg of caffeine per day. This also makes In-Kaged better as a pre-workout than a general BCAA supplement. The product comes in just two flavors: cherry lemonade and watermelon.

5. Muscle Elements AmiNo Flow

AmiNo Flow comes with 5 grams of BCAAs, 2 grams of Citrulline, and 250mg of Agmatine – all of which help promote MPS (muscle protein synthesis) whilst aiding recovery.

This is what you get in every scoop:

• 100mg of Calcium
• 40mg of Magnesium
• 150mg of Phosphorus
• 80mg of Sodium
• 6g of BCAA Blend 3:1:2 & Recovery Elements
• Instantized L-Leucine – 2499mg
• Instantized L-Valine – 1666mg
• L-Taurine – 1000mg
• Instantized L-Isoleucine – 833mg
• 2575mg of Nitric Oxide Pump Elements
• L-Citrulline – 2000mg
• AgmaMAX (Agamtine Sulfate) – 250mg
• L-Histidine – 125mg
• L-Ornithine HCl – 125mg
• Grape Seed Extract 95% – 75mg
• Electrolyte & Hydration Elements
• Disodium Phosphate – 250mg
• Dicalcium Phosphate – 250mg
• DiMagnesium Phosphate – 250mg

As the product contains no stimulants, it means that it can be used throughout your day. However, due to the blood-pumping effects of the supplement, it might be better introduced prior to your workout. Getting a good pump isn’t just useful for looking good, it also helps deliver nutrients and oxygen to the muscles which aid in performance and recovery.

Couple this with the electrolytes and amino acids for a sure-fire strength and endurance enhancing blend. Our recommendation is to take this product 10-20 minutes prior to your workout or midway through if your workout extends beyond 75 minutes.

The product comes in American Bomb Pop, Coconut Lime, Fruit Punch, and Watermelon flavor.

6. MAN Sports ISO Amino

The powder may seem fairly standard from just looking at the ingredients, but MAN have ensured there’s no grittiness, clumpiness, or nastiness whatsoever when you drink it.

The powder is in a proven 2:1:1 ratio with 2500mg of L-Leucine, 1250mg of L-Valine, and 1250mg of L-Isoleucine. This makes for 5 grams of BCAAs per scoop, but you can easily double the serving for 10 grams of BCAAs total and 5 grams of Leucine.

All three of these BCAAs are pharmaceutical grade, instanised, and ultra-soluble. MAN wanted to make sure their powder doesn’t contain any fillers, fluffers, or extras: just pure, high-quality BCAAs.

Now, let’s get down to the most exciting part of the powder: the flavors. Not only have MAN focused on making their powder stand out through their quality, but they’ve got some amazing flavors that resemble that of some of your favorite sweets and treats.

Here’s the full flavor list:

• Grape Bubble Gum
• Blue Bombsicle
• Pineapple Express
• Sour Batch
• Dorks
• Fruit Smash
• Strawberry Kiwi
• Green Apple
• Tropic Thunder
• Sour Nukes
• Mango

So, if you want a refreshing, yet familiar taste with your BCAAs, then you’ll want to check out MAN Sports ISO Aminos.

As the powder also doesn’t contain any stimulants or pump products, it’s perfect for any time of the day. Morning, evening, daytime and night, MAN’s amino acids are a great way to retain muscle on a cut or add a little extra boost to your muscle building efforts.

7. Scivation Xtend

Alongside this, Scivation has included glutamine and citrulline for added health and performance support.

The formula is completely sugar, carbohydrate, and fat-free but jam-packed with amino acids to boost MPS and make sure you’re making the best gains possible.

From elite weightlifters to general fitness enthusiasts, Scivation’s Xtend is for everyone.

The full mix contains:

• 640mcg of Vitamin B6 (as Pyridoxine Hydrochloride)
• 3500mg of L-Leucine
• 2500mg of L-Glutamine
• 1750mg of L-Isoleucine
• 1750mg of L-Valine
• 1140mg of their Electrolyte Blend
• Trisodium Citrate Dihydrate
• Potassium Chloride
• Sodium Chloride
• 1000mg of Citrulline Malate (in a 1:1 ratio)

As you can see, there’s no fillers or added ingredients designed to make the product look good without actually having any effect on your body. There’s also no stimulants, meaning that you can take it at whatever time of the day without worrying that it’s going to affect your sleep or cause you to crash at an impromptu time.

Scivation also provides the research behind their product which confirms its ability to increase lean mass, muscle strength, and fat loss as well as maintain lean body mass throughout a caloric deficit.

The product comes in 15 amazing flavors: Pink lemonade, Grape, Watermelon, Lemon-Lime, Orange, Pineapple, Fruit Punch, Blue Raspberry, Strawberry Kiwi, Green Apple, Mango, Tangerine, Margarita, and Pina Colada.

8. Cellucor COR-Performance Beta BCAA

They also know the power of other Beta Alanine, an ingredient shown to increase physical performance by buffering lactic acid.

In turn, this can lead to large gains in lean mass. As beta alanine is also a building block of carnosine, it can also provide antioxidant and anti-aging properties.

Per serving, you get:

• 2.5 grams of L-Leucine
• 1.6 grams of Beta Alanine
• 1.25 grams of L-Isoleucine
• 1.25 grams of L-Valine

When taken in excess, Beta Alanine can cause a tingling. This is completely harmless and is known as paresthesia. Paresthesia can provide a helpful wake-up before a work out due to the alertness that it causes.

So, by coupling two or more servings of COR Performance Beta BCAA with a stimulant such as caffeine, this supplement can double up as an effective pre-workout. Though, by taking just a single serving of the supplement, you can avoid the tingling, which is better later in the day when you’re trying to unwind.

Two scoops provides the clinically studied 3.2 grams of Beta-alanine as well as 5 grams of MPS promoting Leucine and 2.5 grams of isoleucine, the amino acid responsible for encouraging glucose uptake within the muscles.

This also means that it can be used before, after or during your workout, making it a very versatile powder. The product comes in lemon lime, tropical punch, and watermelon flavor.

9. BPI Sports Best BCAA

Not only this, but they’ve included a proprietary CLA Matrix blend which helps to build and preserve muscle whilst maximising fat loss.

They’ve even included L-Glutamine shown to increase muscle protein synthesis and aid immune system function.

Here’s what’s in every scoop:

• 2.5 grams of Glcyl-Alanyl-Lysine-L-Leucine (as Oligopeptide-Enzymatic Technology Glcyl-Alanyl-Lysine-L-Leucine)
• 1.25 grams of Glcyl-Alanyl-Lysine-L-Isoleucine (as Oligopeptide-Enzymatic Technology Glcyl-Alanyl-Lysine-L-Isoleucine)
• 1.25 grams of Glcyl-Alanyl-Lysine-L-Isoleucine (as Oligopeptide-Enzymatic Technology Glcyl-Alanyl-Lysine-L-Valine)
• 1 gram of CLA Matrix (Propietary blend)
• Safflower Oil Powder (Seed), Avocado Oil Powder (Fruit), Coconut Oil Powder (Fruit)
• 1 gram of Glutamine (as Oligopeptide-Enzymatic Technology Glcyl-Alanyl-Lysine-L-Glutamine)

This makes for 5 grams of BCAAs total, 1 gram of glutamine, and 1 gram of their fat-burning CLA matrix. So, you can build muscle and lose-fat at a much easier rate.

The supplement is notorious for its strong mix-ability, too; leaving you with no clumps, chunks, or grainy textures in your drink. BPI Sports Best BCAA comes in rainbow ice, fruit punch, blue raspberry, watermelon, passion fruit, grape, arctic ice, and cotton candy flavour.

10. EVL Nutrition BCAA Energy

Not only does this supplement enhance your recovery through the essential amino acids.

It also helps to improve your concentration, increase your alertness, and increase your endurance capacity through a variety of helpful ingredients.

The BCAAs themselves come in the optimal 2:1:1 ratio of Leucine: isoleucine: valine.

Two scoops of EVL Nutrition’s BCAA energy provides 5 grams of BCAAs and 6.5 grams of amino acids total.

Here’s everything you get in a 2 scoop serving:

• 90mg of Vitamin C
• 10mg of Vitamin B6 (As Pyridoxine HCL)
• 30mcg of Vitamin B12 (As Methylcobalamin)
• 80mg of Sodium
• 2500mg of L-Leucine
• 1250mg of Isoleucine
• 1250mg of Valine
• 500mg of Beta-Alanine (as CarnoSyn)
• 500mg of L-Alanine
• 500mg of Tuarine
• 110mg of Natural Energizers
• Natural Caffeine (from coffee beans)
• Green Tea Extract (Standardized for EGCG)

They suggest the following servings:

• Anytime energy, use 2 scoops for 5 grams of BCAAs and 6.5 grams of total amino acids
• Moderate energy, use 4 scoops for 10 grams of BCAAs and 13 grams of total amino acids
• Maximum energy, use 6 scoops for 15 grams of BCAAs and 19.5 grams of total amino acids

This makes it perfect for anytime of the day. All you need to do is adjust the serving size to make the supplement suitable for pre-workout or as just additional to your diet.

However, it’s still not recommended to use it prior to bedtime due to the caffeine content. The product comes in blue raz, cherry limeade, fruit punch, furious grape, green apple, lemon lime, and orange dream flavor.

FAQ

1. How do I choose the best BCAA supplement?

In order to find the best BCAA supplements, you’ll need to investigate all of the options available. Here are some of the top things to look for when choosing the right supplement for you.

• Ingredients – take a close look at the ingredients on the label to find out exactly what’s in the supplement, how much of each nutrient, and whether there are any unnecessary add-ins.
• Brand reputation – who makes the product? Are they well known and trusted in the bodybuilding community? What’s your experience with them?
• Value for money – high quality BCAAs unfortunately don’t come cheap, but that doesn’t mean you need to pay a ridiculous price. Generally, you’ll be looking at $50-$1.50 per serving, depending on the nutrient content and quality of the ingredients. It’s best to compare the serving prices, not the total price.
• Convenience of use/taste – does the product come in capsules, pills, or a powder? If it’s a powder, do the reviews say that it tastes good? What do the reviews say on how well it mixes together? All of these need to be included in your decision making process.

2. Should I choose a proprietary or non-propietary supplement?

Typically, we aren’t huge fans of proprietary blends. We always prefer to know exactly what we’re putting n our body and how much of each ingredient we’re consuming. That being said, we’re OK with proprietary blends when we know that we’re getting at least 5 grams of BCAAs and the rough contents are listed.

However, if we start to see aminos such as glycine, glutamine, and taurine near the top of the blend, we’re not so keen. While it’s nice to have extra aminos, at the end of the day, this is a BCAA supplement and they should be the main ingredient.

In our opinion, none of these supplements are in any form ‘magical’ and so don’t need to be masked with any proprietary blend. There’s really no secret to it. All you need to do is pick the ingredients with the benefits that most match your needs. End of story.

3. What are BCAAs and essential amino acids?

BCAAs occur naturally in a wide range of protein sources. They’re known as ‘essential’ amino acids, which simply means that the body cannot synthesize them by itself and therefore, they have to be ingested through your diet.

All of the essential amino acids are:

1. Isoleucine
2. Leucine
3. Lysine
4. Methionine
5. Phenylalanine
6. Threonine
7. Tryptophan
8. Valine

The post Top Ten BCAA Supplements appeared first on Muscle & Cuts.

Many people believe that protein supplementation shouldn’t even be called a supplement simply because you’re purely adding a macronutrient into your diet. You wouldn’t say you’re supplementing with a chicken breast. Protein powders simply provide a convenient, easy way add additional protein into your diet.

Protein is the building block for muscle. Without it enough of it, you won’t be able to grow bigger, stronger, or repair yourself nearly as effectively. Protein is also important an important factor of weight loss as it reduces muscle catabolism.

The last thing you want when you’re losing fat is to lose all of your hard-earned muscle, too. This’ll not only cause you to grow weaker but worsen your appearance – the complete opposite to the goal of a cut. Not only this, but protein is an extremely satiating macronutrient. This means that you’ll feel full, on fewer calories and so, your weight loss journey will be far easier.

Best Whey Protein Powders – 2018 Top 10 List

Top 10 Whey Protein Powders Reviews

1. Transparent Labs Protein Series 100% Grass Fed Whey Protein Isolate

Purchasing products where the cow has been fed the highest-quality diet will create dairy products with a higher micronutrient (vitamin and mineral) content.

The usual cow-feed is made for efficiency and cost-effectiveness. This means that you get your dairy products at a lower price, but also at a lower nutritional value, too.

Cows that are fed on a natural grass-fed diet will create healthier products with far more beneficial components than regular dairy.

You can even see the difference in grass fed and non-grass fed products by their color. Grass-fed products will have a darker, more yellow appearance due to their micronutrient content whereas normal dairy is much whiter.

Transparent labs have created a powder to not only give you a high amount of protein but all of the natural advantages of dairy, too. It’s free from hormones, antibiotics and other chemicals that cattle are usually pumped with for a much healthier powder.

Per serving, you get 28 grams of protein, 0 grams of carbohydrate and 0 grams of fat. That’s exactly what a protein powder should be – pure protein.

The only drawback is that it only comes in chocolate and vanilla flavor without any of the extra variety that a lot of protein powders have. Also, as it is of a higher quality it does come at a premium price. Though your health should be a priority and therefore, Transparent Labs’ Whey Protein Isolate is worth every cent.

2. NowFoods Whey Protein Isolate

The company promises that the powder contains no artificial or GMO ingredients whilst being entirely free from gluten.

It’s also a microfiltered whey isolate. There are various processing techniques available to companies such as Cross Flow Microfiltration, Reverse Osmosis, Dynamic Membrane Filtration, Ion Exchange Chromatography, Electro-Ultrafiltration, Radial Flow Chromatography, Nano Filtration, and Microfiltration.

Microfiltration is simply a clean way to produce powders with a high protein content by drawing out the excess macronutrients and thus, making them leaner and better suited for lactose-intolerant individuals.

Per serving, there’s 110 calories, 0.5 grams of fat, less than one gram of carbohydrate and 25 grams of protein. NowFoods have also provided their entire amino acid breakdown that includes naturally-occurring BCAAs.

With 1.6 grams of isoleucine and 2.7 grams of leucine, you can be sure that this powder will help to build and preserve muscle mass. Valine, the last of the three BCAAs, comes in at 1288mg. You’ll also find 588mg of the non-essential amino acid L-Arginine. Arginine has been shown to improve blood flow and nitric oxide levels within the body. You may know NO from pump products.

Pumps not only feel good, but they help to improve nutrient and oxygen delivery to the muscles which help to boost strength and endurance capabilities. By being able to handle more volume, we can also get better results.

However, it’s not entirely perfect as the powder does come unflavored with no flavored options available.

3. Dymatize ISO-100

Per 30 gram serving, you’ll get 0.1 grams of fat, 2.3 grams of carbohydrate and a whopping 25 grams of protein making for just 110 calories per scoop.

This is where you can truly see the benefits of isolate powders as they really do keep protein high whilst minimising fats and carbohydrates.

As well as this, the amino acid breakdown is incredibly favorable for any fitness goal:

• 1.5g of L-Valine
• 2.7g of L-Leucine
• 1.5g of L-Isoleucine
• 588mg of L-Arginine
• 4.5g of L-Glutamine

L-Glutamine has been shown to reduce muscle wastage which is only improved with leucine and isoleucine. There’s a total of 5.7 grams of naturally occurring BCAAs to spike MPS and improve performance.

The powder is entirely vegetarian and contains no gluten or sugar. This means that it should be manageable for anyone with a lactose intolerance.

One thing you may notice that’s different about this powder is that it’s hydrolyzed, meaning that it’s been pre digested to enhance the bio-availability of the nutrients as well as increase the rate of digestion to release amino acids into the system much faster.

The product comes in seven different flavors: gourmet vanilla, cookies and cream, smooth banana, gourmet chocolate, strawberry, fudge brownie and birthday cake, so there’s something for everyone.

4. Myprotein Impact Whey Isolate

Their popularity stems from the fact that they want to make good-quality and effective supplements available at a lower price than most brands.

MyProtein’s Impact Whey Isolate is one of their best products as it has possibly the lowest calories out of any other powder.

Each scoop contains just 93 calories, 0.1 grams of fat and 0.6 grams of carbohydrates, but a muscle-boosting 23 grams of protein.

That means that per 100 grams of powder you’re only getting 0.3 grams of fat, 2.5 grams of carbohydrate but 90 grams of protein!

Their Impact Whey Isolate has even been ranked Grade A by Labdoor, an independent tester who check for both quality and value. This makes their powder officially certified as one of the best powders available on the market.

MyProtein also takes pride in their extensive flavor range. The flavors include, but aren’t limited to: blueberry, chocolate nut, white chocolate, salted caramel, strawberry cream, vanilla, chocolate caramel, chocolate brownie and natural banana.

As well as this, if you like the powder, then you can buy it in bulk to save money. A lot of people do not buy supplements simply because they believe they can’t afford them. Yet, this means that they’re leaving gains and progress behind.

MyProtein is one of the few brands that offer 1kg, 2.5kg and 5kg bags alongside frequent deals and offers for even more money off.

5. JYM PRO JYM

This means that it contains more than one source of protein.

Each scoop contains:

• 7.5 grams of Whey Protein Isolate
• 7 grams of Micellar Casein
• 2.5 grams of Egg Albumin
• 7 grams of Milk Protein Isolate (5.5 grams of casein and 1.5 grams of whey)

So, you can break the serving down into 50% (12.5 grams) micellar casein, 10% (2.5 grams) egg white protein and 40% (9 grams) of whey protein.

The benefit of having a blend is that you get a mix of release times for the protein to enter the body. You get the immediate MPS spike from the whey, and then a sustained release from both the egg white and casein powder.

This means that you don’t just get one MPS spike with your powder. Instead, you get elevated muscle protein synthesis levels over time for longer lasting growth. Research has shown that adding medium and slow digesting proteins to your fast-digesting shakes keeps your MPS levels higher and therefore, significantly impact your results and gains.

Instead, you get elevated muscle protein synthesis levels over time for longer lasting growth. Research has shown that adding medium and slow digesting proteins to your fast-digesting shakes keeps your MPS levels higher and therefore, significantly impact your results and gains.

Breaking down the calories and macronutrients, each serving contains 160 calories, 3.5 grams of fat, 7 grams of carbohydrate and 24 grams of protein. The powder comes in three flavors: chocolate cookie crunch, cookies & cream, and vanilla.

6. Nature’s Best Zero Carb ISOPURE

The macronutrient value of the powder is absolutely astounding, even when comparing it to other isolates.

There’s a zero carb or a low-carb isolate but both contain absolutely zero sugar, making them perfect for anyone with a lactose intolerance or trying to cut.

Both options give you an impressive 25 grams of protein regardless.

Protein powders should be just that: pure protein – and that’s what ISOPURE delivers.

Per scoop, you get:

• 105 calories
• 0.5 grams of fat
• 0 grams of carbohydrate
• 0 grams of sugar
• 25 grams of protein

If you’re the type of person who prefers to get the bulk of their calories from whole foods, then this is the powder for you.

Nature’s Best have even gone the extra step by including an extensive flavor range. The powder comes in: apple melon, banana cream, cookies and cream, creamy vanilla, dutch chocolate (low carb), mango peach, mint chocolate chip, pineapple orange banana, strawberries and cream, and toasted coconut (low carb).

Nature’s Best recommend taking two scoops in order to double the protein punch to 50 grams but keep the fat at just 1 gram and carbohydrates at 0.

IsoPure also contains a range of micronutrients such as Vitamin A, Vitamin C, Iron, Niacin, Vitamin B16, Vitamin B12, Zinc and magnesium all with 25% of your RDA per scoop. Doubling your scoops brings these up to 50% which means that it’s not just good for your gains, but good for your health, too.

7. Optimum Nutrition Gold Standard 100% Whey

It’s almost as if you can’t call yourself a viable fitness supplement store if you don’t stock ON.

They’re the first recommendation to anyone looking to purchase a powder as they’ve maintained a very strong reputation in the industry and for good reason.

Per 29.4-gram scoop, you get 110 calories, 0.9 grams of fat, 1.3 grams of carbohydrate and 24.2 grams of protein. There’s also 5.5 grams of naturally occurring BCAAs as well as 4 grams of glutamine and glutamic acid.

Optimum Nutrition has been able to use their large fan base to experiment with their flavors. Most companies have to stick to the standard chocolate, vanilla and possibly strawberry if you’re lucky. Yet, ON want to make sure that there’s something for everyone.

From birthday cake to rocky road to caramel frappe, there’s an option for everyone. That’s why they’re often the first recommendation because everyone can enjoy Gold Standard’s whey. Whether you’re bulking or cutting, it’s an effective, efficient powder that won’t break the bank either.

As Gold Standard’s whey is truly tried and tested, many customers will testify to its mixability. The last thing you want from a powder is for it to clump up into a chunky, watery mess. That’s the last thing Gold Standard will do.

You can be sure with Gold Standard that you’re getting just that: the best standard. Don’t believe us? Just read any of the thousands of ON reviews online. They are quite possibly the most popular protein powder brand around.

8. MuscleTech NITRO-TECH

They wanted to make a powder that would deliver the results it said opposed to selling you false claims.

To do this, they’ve analyzed various studies to formulate a powder that’s backed by science to get you the best gains possible.

The powder is predominantly composed of whey protein isolate and whey peptides, but they’ve also included 3 grams of creatine per scoop to give you that boost in power, strength, and speed.

That’s creatine monohydrate, too: the most studied form of creatine proven to be the most effective. This saves you from buying creatine separately and ensures that you’re getting maximum results.

For those of you unfamiliar with this supplement, creatine is an extremely effective way to boost your strength and power output with minimal side effects.

It increases your stores of ATP (adenosine triphosphate) which helps in short bursts of energy such as when you’re doing heavy sets of 1-5 reps or sprinting 100 meters. By increasing our stores of ATP, we can work at a higher intensity and see better progress with our muscle size and strength.

Per scoop, you get:

• 140 calories
• 1.5 grams of fat
• 1 gram of carbohydrate (1 gram of sugar)
• 30 grams of protein
• 3 grams of creatine monohydrate
• 2 grams of L-alanine
• 1 gram of Glycine
• 6.9 grams of naturally occurring BCAAs

MuscleTech believes that you shouldn’t have to sacrifice macronutrients just to get your protein in. That’s why the majority of those calories are from pure, whey-derived protein.

There are 7 different flavors: cookies & cream, milk chocolate, decadent brownie cheesecake, mocha cappuccino swirl, strawberry, vanilla, and vanilla birthday cake.

9. Cellucor COR Performance Whey

It’s composed of 100% fast-acting whey protein to quickly start repair after your workout.

One scoop of COR-Performance Whey comes with 130 calories, 1 gram of fat, 5 grams of carbohydrate and 25 grams of protein.

Not only this, but they’ve included specific digestive enzymes to help your body properly absorb the protein in each scoop.

The last thing you want is to drink a shake and your body can only effectively digest half the mix. By including digestive enzymes, Cellucor has ensured that your body is much better equipped to handle the protein so that you get the best results and make the best progress.

All of the flavors and inspired by popular desserts to give the best taste – think of protein-packed: cinnamon swirl, molten chocolate, peanut butter marshmallow, strawberry milkshake, and whipped vanilla. This makes them perfect as a sweet treat to curb your cravings so that you don’t reach for a higher-calorie option.

10. USP Labs Modern Protein

This is then merged with whey protein concentrate and micellar casein protein to deliver a high-quality blend of different fast and slow digesting proteins.

It makes the powder perfect for any time of day whether it’s straight after a workout, as a protein-boost at breakfast, or right before bed to ensure you keep making gains whilst you sleep.

The benefit of a blend also means that your MPS levels remained elevated over a long period of time opposed to just spiked for a couple of hours like usual whey protein does.

USP Labs ensure that their whey protein concentrate contains 80% protein as some concentrates can be as low as 30%. As you never quite know the quality of the concentrate, it’s brilliant that USP labs have ensured this high protein percentage.

You’ll even find the digestive enzymes lactase and protease to make sure that your body fully absorbs all of the protein and doesn’t leave anything left behind.

Per 35 gram scoop, you get 140 calories, 3.5 grams of fat, 2 grams of carbohydrate, and 23 grams of protein. You also get 30% of your recommended daily intake of calcium.

You can find USP Labs’ Modern Protein in vanilla, chocolate, strawberry and chocolate caramel cookie flavor.

FAQ

1. How Do I Choose The Best Whey Protein Powder? What Should I Look For?

The perfect protein powder for you will depend on your needs, goals, and lifestyle. If you’re intolerant to dairy or follow a vegan diet, then you’ll need to choose a vegan protein powder. If you’re lactose intolerant, then choosing a zero carb powder will minimize the amount of lactose present in the powder.

As well as this, you’ll want to choose a powder that’s cost-effective. Those who are on a budget will want to opt for the lower priced items on this list. However, if money isn’t an issue, then picking a higher priced powder will give you more quality.

Your weight and training schedule will make a difference, too. Those who follow a more intense training schedule will need a higher protein intake and therefore, it would be better to choose a higher protein powder. Those who are heavier will need more protein, too.

2. What Are The Best Whey Protein Powder Blends?

We’ve scoured the internet looking for the best protein powder blends so that you don’t have to. Looking for the right supplements can be tiresome. Though, you can rest assured that the best protein powder blends are the ones listed above.

3. What Are The Best Whey Protein Powder Companies And Brands?

Similarly to the best protein powder blends, the best companies are the ones listed above.

4. What Is ‘Complete Protein’?

Whey is what’s known as a ‘complete protein’.

There are certain amino acids that body needs as it cannot synthesize them itself. These are:

• Isoleucine
• Phenylalanine
• Lysine
• Leucine
• Threonine
• Valine
• Tryptophan
• Methionine
• Histidine

A complete protein is a source that contains all 9 essential amino acids.

The most important of these for aesthetics are leucine and isoleucine. Leucine promotes MPS (Muscle Protein Synthesis) within the body. This is simply the process of creating muscle tissue and what is more commonly referred to as ‘muscle building’.

Isoleucine draws glucose into the muscle belly which increases their size as well as aiding in performance. These are two of the three BCAAs (Branched Chain Amino Acids) which have been shown to be important for health and fitness goals.

5. What Is The Difference Between Whey Protein Concentrate vs Isolate vs Hydrolysate

Before we get onto the list of powders, it’s important to note the difference in whey protein concentrate and whey protein isolate. Without delving too much into the specifics, isolates are considered to be the purest form of whey. They contain around 90% protein with the remaining 10% coming from carbohydrates and fats. This makes them incredibly lean, too.

Though, they come at a higher price. Isolates are also better for those who have issues with lactose as the reduced sugar content means that there’s little to no lactose in the powder. On the other hand, concentrates are cheaper but contain around 80% protein with a higher carbohydrate and fat content.

You can also find hydrolysate powders where they’ve been pre-digested in order to allow for faster absorption rates. Though whey is already absorbed fairly quickly (around 8-10 grams per hour) so many people do not feel the need for this.

The post Top Ten Whey Protein appeared first on Muscle & Cuts.

Luckily, the bicep is one muscle that responds fairly quickly to training. That means that if you’ve acknowledged your slightly lacking arms a little closer to summer then you might still be in luck. All you need to do is implement the right training regime and you can start making some solid gains. This is all coupled with a proper nutritional approach as well, of course.

Now, bicep training isn’t all about doing endless sets of curls. If you look around any gym then you’ll see rows and rows of guys doing the same old curls again and again and again. Yet, very few of them have that special peak that makes the biceps really pop. This is because a lot of this guys are just chasing the pump. They’re lifting simply to make their arms feel good opposed to doing what makes them look good.

Also, another issue with this is that they don’t necessarily use proper form. There’s a lot of swinging and momentum implemented so that they can lift more weight. A lot of gym goers use too much weight to make themselves feel better which means they end up using their biceps less. Yep. Because of the weight that they can’t handle they have to use more momentum and so end up training their biceps less and wonder why they struggle to increase in size.

Luckily for you, once you start focusing on proper technique and muscular tension opposed to just feeling good then you’re well on your way to bigger, better guns. You need to lighten the load and make your aim getting the full range of motion as well as peak contraction to get the biceps looking good. Once you can hit the desired amount of reps with good form then and only then is it time for you to move up the weight. That means not when you start to feel bored at that weight but when you can perform all of the reps cleanly and controlled.

Another top tip is to supinate your wrists at the top of the curl. The biceps don’t only flex the arm but also supinate the forearm. So, to get peak contraction you need to rotate your palms to face upwards at the end of the motion. If you don’t supinate the wrists then you’re never fully contracting the biceps and therefore missing a vital opportunity for growth.

Recommended Bicep Workout Routine

Now it’s time for the actual training program. If you’re solely focused on making your arms grow then you should optimize the days that you train. Only train on the days where you have the most energy. You should perform this workout twice per week leaving at least two days in-between.

This leaves enough time for your arms to recover so that you can give it your all again in the next session. Over 3 months you should be able to see your biceps grow each and every week until you have that perfect peak right at the end.

• STRAIGHT-BAR WIDE-GRIP BARBELL CURL
  3 sets of 12-15 reps
• DUMBBELL HAMMER CURL
  4 sets of 10-12 reps, turning hands upward at peak
• CONCENTRATION CURL
  3 sets of 10 reps
• CLOSE GRIP CABLE CURL
  4 sets of 12-15 reps
• SINGLE-ARM HIGH-PULLEY CABLE CURL
  3 sets of 20 reps
• SINGLE-ARM DUMBBELL PREACHER CURL
  4 sets of 20 reps, turning hand upward at peak

This workout is laid out in such a way to perfectly hit the biceps. You start off with a wide-grip curl to warm-up the muscle and to really hit the inner head of the biceps which can be hard to target.

Next, you roll into your hammer curls so as to train the brachialis muscle which lies beneath the biceps brachii and works to flex the elbow, also. Hitting the brachialis means that your arms will increase in overall size so as to supplement that peak that we’re trying to get in the rest of the workout.

One top tip is to supinate your wrists as you bring the dumbbell into the last portion of the single-arm preacher curl right at the end. This last exercise is to top off the workout and make sure that your biceps are really feeling it. The single-arm addition will highlight any imbalances you have in your arms so that you can even them out.

With each exercise never go to the level of extension that releases tension from the muscle. You want there to be tension throughout the whole movement so you’re really feeling it by the end. Time under tension (TUT) is a key contributor towards growth and imperative when you’re looking for that perfect peak.

Bicep Workout For Advanced Bodybuilders

If you’re slightly more advanced in the gym then using a workout partner can really kick your workout up to the next level. However, if you’re still fairly small and/or inexperienced with fitness then simply stick to the regular program.

The point of the gym partner is to take the workout that little bit further on the dumbbell preacher curl. Now, you can do loaded negatives safely. Once you’ve reached failure on the preacher curls and can’t complete another rep with good form then have your partner grab each end of the weight and help you lift it back up to the top.

Next, your workout partner should push down on the rep with slightly more force than you can manage so you slowly lower the weight under tension. They shouldn’t be pushing so hard that the weight shoots down but equally there needs to be enough force that the weight lowers for 3-5 seconds. Continue with these reps until you can no longer perform the eccentric portion of the lift either.

Another good training method is to face off against each other to see who can complete the most amount of reps with a given weight right at the end of the workout. So, you start by curling the weight until failure and then immediately hand it off to your partner. They should then complete as many reps as they can until they reach favor before handing it straight back to you. Keep doing this until you or your partner simply can’t last any longer.

You can also try adding in a couple of forced reps where the partner aids you with the concentric portion of the lift. This can be done on any exercise but is better used on the exercises towards the end.

Workout Nutrition

Obviously, no good program is complete without good nutritional advice.

As stated earlier, if you’re keen on getting big arms then you need to make sure the rest of your lifestyle is set up so that you have the most energy and best recovery protocol surrounding your arm workout. This means having a good meal before your workout that’s full of carbohydrates, protein, and fat. An example would be whole wheat toast with avocado and smoked salmon.

As a recovery meal, you need similar but faster-acting foods. This means more simple carbohydrates and faster acting protein. Interestingly, one of the best sources of calories after a workout is a bottle of chocolate milk. Chocolate milk contains protein from the dairy and then simple sugars from the added ingredients which will go straight into your body and immediately replenish the energy lost during your workout.

Both of these macronutrients will then start to repair your muscles and help them grow before your next workout. Having a 500ml bottle of chocolate milk straight after your workout is fantastic for helping you grow. Then when you get home and have more time you can cook up a more nutritious meal of healthy carbs, fats, and protein. An example of this would be steak, vegetables, and potatoes.

In terms of macros, you want to be eating at least 0.75g of protein per lb of bodyweight. Protein is a critical component of growth and recovery so aim to eat at least a fistful of protein at every meal. Protein shakes are an extremely helpful supplement if you struggle to get in adequate amounts of protein each day.

It’s important to remember to vary your meals so you get the benefits of a wide range of foods. Try to ‘eat the rainbow’ each day which is to eat foods of a variety of colors. A ‘cheat meal’ can be a really good way to get any cravings out of your system. There is no ‘bad’ food per say, just foods that are better for you and can be harder to fit into your macros.

If you’re the type of person who wants a pizza at every meal then having a cheat meal after an intense session can be a good way to fit this in. A cheat meal is simply a meal where you don’t worry about calories and simply focus on eating foods you want until you are full. It’s not a way to go on some enormous binge and have no repercussions. All it is is a way to get anything that’s been playing on your mind out of your system and move on.

Final Thoughts

To wrap everything up, if you stick to this program for 3 months then you’ll definitely have that peak. As well as sticking to the program you should get in around 18 calories per pound of bodyweight to supplement your training and provide your body with enough building blocks to grow.

The post How To Get Killer Biceps? appeared first on Muscle & Cuts.