[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text css=”.vc_custom_1547699936506{padding-bottom: 24px !important;}”]A simple Google search of “Apple Cider Vinegar” will bring up numerous articles talking about all the positive benefits of using this powerful liquid. While most of us will run out and buy a bottle of it after reading an article about the benefits of apple cider vinegar on CNN.com, many of us don’t really understand why we should buy it and use it. This is especially true in the world of bodybuilding and fitness.

If you take apple cider vinegar for the sole purpose because you’ve heard it is good for you, or you saw someone take it that’s fine, but you should seek a deeper understanding of the health benefits you obtain from this. For those of us in the world of bodybuilding, there is simple one major reason we should consume apple cider vinegar: it aids in building hard, lean muscle.

Before we get into the #1 benefit of apple cider vinegar in building muscle you should know a little bit more about apple cider vinegar. Apple cider vinegar is not a miracle liquid. You want to consume apple cider vinegar in conjunction with a healthy diet and training program. I would recommend if you are trying to build lean muscle to drink apple cider vinegar with our lean mass training program.

It’s important to know where apple cider vinegar comes from, what benefits we has humans derive from it, how to take it, how often we should take it and when we should take it.

What Is Apple Cider Vinegar?

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”5/6″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Apple cider vinegar is made from real apples. Apple cider vinegar is not that much different from apple cider in how it is made. The main difference is apple cider vinegar ferments for a period of time where the sugars you would find in apple cider are broken down into organic acids called probiotics and enzymes. These probiotics and enzymes provide many health benefits that are touted about all over the internet.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/6″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3447″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509583151654{padding-bottom: 24px !important;}”]

Building Lean Muscle with Apple Cider Vinegar

​Apple cider vinegar is not a miracle liquid that is going to allow you to pack on pounds of lean muscle without hard work in the gym and your kitchen. It is important we start with that because far too many times people will read claims about a supplement or a product and believe it is a miracle in a bottle. This is just simply not true. However, when used correctly and with a proper diet and training program, apple cider vinegar will help you build lean muscle.[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]The biggest benefit to using apple cider vinegar when trying to build lean muscle is that apple cider vinegar has been medically proven to lower your blood sugar levels. According to WebMD, apple cider vinegar has an anti-glycemic effect by partially blocking the digestion of starches in your body. The digestion of starches in your body will raise your blood sugar levels. Apple cider vinegar’s ability to block part of that digestion process allows you to better control your blood sugar levels.

How does this help you build lean muscle? Spikes in blood sugar increases the body’s production of insulin to help absorb the glucose into the muscles and into fat storages. The glucose that isn’t absorbed into your muscles or burned as energy are then stored in these fat storages for use later (to be burned off as energy).[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3448″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509583252760{padding-bottom: 24px !important;}”]According to the American Diabetes Association, consuming apple cider vinegar helps your body’s maintain insulin production levels by lowering glucose in the blood stream. The result is less glucose being stored in your fat storages to be burned later as an energy source (if you don’t use enough energy to burn these stores then it becomes fat). Consuming apple cider vinegar helps control blood sugar level spikes, and this can limit any fat gain from consuming carbohydrates and other starches.

How Should You Take Apple Cider Vinegar?

Most people will take their apple cider vinegar like you’d take a shot of Jack Daniels. No mixing, nothing, just straight from a shot glass. If you do this you should stop. According to Yahoo! Health, you should stop taking shots of apple cider vinegar because it’s very acidic, and overtime it will eat away at your esophagus and eat away your tooth enamel. ​They recommend that you dilute one to two tablespoons in eight ounces of water.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]If you are looking for an all-natural fat burner then I would suggest consuming apple cider vinegar the way I do. I mix one to two tablespoons of apple cider vinegar in six ounces of Suja Green Juice. You can get a big container of this at your local Costco, or you can buy the smaller ones at target. The acid from the apple cider vinegar mixes with the acidity of the vegetables in the juice and creates a natural thermogenic in your body. This thermogenic effect raises your body temperature and burns more fat. Another way to build lean muscle mass.

Overall, you should mix it with something. The taste is not great. It is very acidic so you can get that “burning” feeling when you drink it. Even when you mix it my suggestion is drink it quickly so you don’t have to taste it much. Trust me, the poor taste is worth the benefit.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3449″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]

When Should You Take Apple Cider Vinegar?

​This is a big debate. Some people say you should consume apple cider vinegar in the mornings. Other people say you should do it before every meal. There really is no one proven method that works better than others. However, if you have been reading this article, you understand the benefit apple cider vinegar has on blocking our body’s ability to break down and digest starches.

If your goal is to avoid blood sugar level spikes, and this insulin level spikes then you should consume your apple cider vinegar with high starch meals. I suggest after you are done eating.

By taking the apple cider vinegar along with high starch meals you are aiding your body in the utilizing the number one benefit of apple cider vinegar, controlling your blood sugar levels.​ I would recommend doing this with every high starch meal you consume. Your body will digest a portion of the starches, the insulin will transport the glucose to your cells and muscles where needed and limit the amount going into fat storage. This will in turn allow you to still build lean muscle, without increasing any unwanted body fat.

Takeaways

​Apple cider vinegar provides many health benefits. The number one benefit to those who are looking to build lean muscle is the ability apple cider vinegar has to control your body’s blood sugar levels. By consistently keeping your blood sugar levels around a healthy level you are limiting the amount of glucose being transported into fat storage by insulin. You are able to use the glucose you need for energy and muscle growth, without getting the unwanted fat gain.

You should consume apple cider vinegar with every high starch meal. Apple cider vinegar helps block the digestion of a portion of the starches you consume. Starchy foods raise your blood sugar levels. By limiting the digestion of those foods you are also limiting the rise in your blood sugar levels.

Lastly, you should always mix apple cider vinegar with another liquid and never take it straight. Taking it straight can eat away at your esophagus and your tooth enamel. By mixing it with a healthy greens beverage you turn it into a natural thermogenic thus increasing fat loss and metabolism.

Apple cider vinegar can be purchased at many stores and online by clicking here.[/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text css=”.vc_custom_1547700012450{padding-bottom: 24px !important;}”]Proprietary blends have ruled the sports nutrition industry for a long time. Supplement manufactures were able to use this kind of labeling due to the end-consumer being uneducated in the world of supplements. There has been a mind-shift in the consumer; however, over the past several of years to being more aware of what they are putting inside of their bodies. This mind-shift is forcing supplement companies to re-think their labeling techniques and moving them into a world of full disclosure. The question many consumers have is why did it take this long for manufactures to change their methods?​​

It is important to know what a proprietary blend is and why the supplement companies used them. We will discuss the many facets of a proprietary blend, including what they are, why they are used and who they benefit.  We are also going to look at three popular supplements that use a proprietary blend and explain why you should demand full disclosed labels.

Before we jump into the details of proprietary blends, it is important to note that there are supplement companies out there that have been using full disclosure labels for years, some even since their beginning. Companies like NutraBio have been using full disclosure labels since 2001. They are one of the few companies who are actually sending their sales force out into the market to educate the consumer and the sales staff at supplement stores like GNC.​ You will see a lot of positive reviews on NutraBio on our website due to their full transparency. We are big fans of full transparency.

Proprietary Blends

I will be the first to admit that when I started using supplements back in 2010 I did not know what a proprietary blend was. In fact, I didn’t even know that term existed. I would do as many of you do: read reviews on websites like BodyBuilding.com and make my decision based on that. Since being a part of the sports nutrition industry I have educated myself on the difference between proprietary blends and fully disclosed supplements. As the consumer, you need to know what you are putting inside your body. It’s the safe thing to do. It’s the smart thing to do. So why are we still spending billions of dollars on proprietary bends? It’s because we don’t know any better, and we don’t take the time to educate ourselves.​

​We will continue to review proprietary blends on Fitness Informant. I will admit, I have personally reviewed many supplements on this website that use a proprietary blend. I have actually given many supplements a positive review that use proprietary blends. It’s true that some proprietary blend supplements work and are very effective. However, when we review the profile or dosage we can never give it a big score because the fact is we are unsure. That brings us to our definition of what exactly is a proprietary blend…

Proprietary Blend Defined

A proprietary blend is a method supplement companies use in labeling their products. Imagine you have a cup of sugar, flour and salt all mixed together. However, you are not sure how much salt, sugar or flour you have in the cup. Do you have 1/2 cup of flour, 1/4 cup of sugar and 1/4 cup of salt? You can’t tell and you never will unless you pay for a test to determine the cup’s content. All three ingredients are the same color, and they “blend” well together. I wanted to use this simple example for you to start thinking about proprietary blends.

Now take this same idea and apply it to supplements. Supplement companies like to “stack” ingredients together and throw it on a label as one big blend. To the consumer it appears like you are getting a whole lot of 10+ different ingredients, and you just assume you are getting one packed product. Think again. But why do companies do this? Because we don’t know any better.

Why Companies Use Proprietary Blends​

There are several reasons why supplement companies use proprietary blends. The majority of reasons supplement companies use proprietary blends are to save themselves money during product so they can turn a big profit when they sell the supplements. There is one reason, however, that a supplement company may use a proprietary blend that we can understand is a legitimate reason why. Let us explain four of these reasons now.

Reason 1: Marketing

Ask yourself this question: how many times have you bought a supplement because the company touted they used a certain ingredient in the product? I bet many of you have. Here’s one ingredient that many people bought products based on it’s inclusion in products: DMAA. Let’s use the DMAA ingredient as an example of how proprietary blends work in the supplement company’s favor due to marketing. Let’s call this supplement company ABC Supplements.​

​ABC Supplements just released a new pre-workout called “Cutting Edge Pre-Workout.” Their package design is a bright orange color that stands out on any shelf. On the front of the pre-workout it has in a big starburst “DMAA Enhanced Pre-Workout.”  Right away you are thinking that this product must kick-ass because it is DMAA enhanced. You grab the product from the shelf, turn it around and look at the label. The label has three different blends: NO Boosting Blend, Laser Focus Blend and Maximum Energy Blend. Now you’re thinking that this is the best pre-workout on the planet that you are getting all three facets that a pre-workout must provide. TAKE MY MONEY!​

The ​NO Boosting Blend contains 2,100mg of seven different ingredients, none of which you even know what they do. You’ve seen these ingredients used on other supplements so you “know” that this is legit. Ingredients such as L-Cittruline, Agmatine and Theobromine.

The Laser Focus Blend​ contains 400mg of five ingredients.  Again, many of these you’ve seen listed on other supplements before, but none of which you know what they do. Ingredients such as Caffeine, Theanine and N-Acetyl-L-Tyrosine.​

Now we’re on to the “Maximum Energy Complex.” You see 1.3 Dimethylamylamine​ listed on the label. This is DMAA. You also see other ingredients such as 3.7-dimethyl-1h-purine-2 6-dione (another form of Theobromie), Glucuronolactone (used a lot in energy drinks) and other names you cannot pronounce. These are scientific names so you think to yourself that this product is awesome.  But your eyes are locked on the DMAA. This blend comes in at 1,500mg and includes 12 ingredients. WOW! You see that big number and you automatically associate it with DMAA and think all other 11 ingredients are just an extra addition, one of which is Dextrose (more on this in the section below). It says on the package DMAA Enhanced. All of these signals tricks your brain into thinking that this product is stacked. Therefore, you take this product to the counter and pay whatever the sticker price is. But how do you know how much of each ingredient you need?

Reason 2: Underdosing Ingredients​ to Save Money

Some ingredients cost a lot of money. Supplement company’s can include extremely small amounts of these expensive ingredients and toss it on the label to “trick” the consumer. Let’s go back to our previous example of ABC Supplements’ “Cutting Edge Pre-Workout.”

The consumer purchased this pre-workout based on the fact that they wanted a “DMAA Enhanced” pre-workout. There is nothing wrong with DMAA (in our opinion). In fact, many DMAA based products work extremely well. Blackstone Labs used to make a DMAA based pre-workout called “Dust Extreme.” That product contained 75mg​ of DMAA. In the example above, the proprietary blend has 1,500mg. It seems feasible that 75mg of 1,500mg could be DMAA. But how would you ever know?

ABC Supplements is in the profit-making business. They don’t want to spend a lot of money making the product. They want to spend their money on packaging and social media ads. So they decide to include 10mg of DMAA per serving, but they do not disclose this. This means that ABC Supplements essentially just drops a little bit of DMAA per serving when they created this mix. I know you’re thinking to yourself that a supplement company wouldn’t do this…you’re dead wrong. They do…and they do it all the time.

The next time you buy a proprietary blend product just look at your label. Do a quick Google search on some of the ingredients. You can find the proper dosage needed for many ingredients this way. Then start adding them up and compare your number to the number the supplement company uses in their blend. It’s eye opening.​

Reason 3: Using Cheap Fillers​

Using cheap fillers is directly tied into underdosing quality ingredients.  Let’s re-visit our example of ABC Supplements’ “Cutting Edge Pre-Workout.” Specifically let’s look at the “Maximum Energy” complex which was 1,500mg of 12 ingredients which included DMAA and Dextrose.

Dextrose is a cheap carbohydrate. You can buy five pounds of Dextrose for around $20 as a consumer, now imagine what the manufacture pays. ABC Supplements does not disclose how much of these 12 ingredients that they are using in this “blend.” So they could essentially use 1,400mg of Dextrose, 10mg of DMAA and 90mg of all other 10 ingredients, but as the consumer you don’t know this and you think you are getting a heck of of product!​ They are able to underdose on an ingredient like DMAA and then use a cheap filler like Dextrose and then charge the consumer $40-$50 for 20-servings of this. You buy in. They cash out.

Reason 4: Protecting Their Formula From Copy Cats​

As a company, through trial and error, you discover an amazing combination of ingredients that provides excellent results that no other supplement provides you would want to protect that from copy cats. The sports nutrition industry is full of copy cats. If a product proves to be effective there will be 10+ other companies lining up to copy your formula. If you are a fully disclosed product then copying this is easy. If you use a blend it makes it a lot more difficult for companies to copy you.​

This is a “legitimate” reason to use a proprietary blend.​ It’s essentially similar to having a patent on a product. However, although you have a protected formula through a proprietary blend, other companies can easily find out what is in each serving.

​Third-party companies could copy your formula by trial and error or using a third-party test. So it is not fool proof. Although this is a “legitimate” reason to use a proprietary blend, we don’t feel it is enough of an excuse to use one due to the fact that you can get it tested and find out the breakdown anyways.  So you really are not protecting your product from copy cats, are you?​

Many companies will claim that this is the reason they are using a proprietary blend. I wish that was true. However, 99.9% of companies do not actually have a formula they are protecting and even if they did other companies can find out what is in it through testing. Most supplement companies are using proprietary blends due to a combination of reasons 1-3 above. ​

We understand that our made-up product above might not seem realistic. We are going to look at three different products that use proprietary blends and break them down for you.​

Case Study 1: 360 Cut PRE

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]360 Cut PRE is a very popular pre-workout. As of this article it had 170 reviews on BodyBuilding.com with an average rating of 8.9 out of 10.

​360 Cut PRE uses two different blends in this pre-workout: 360Energy & Pump Blend and 360Muscle Power & BCAA Blend.

​Let’s break down both blends in terms of dosage and ingredients to “expose” this supplement for you.​

360Energy & Pump Blend – 5,540mg

Creatine Monohydrate, L-Tyrosine, Caffeine Anhydrous, Glucuronolactone, L-Citrulline, L-Carnitine, L-Carnitine Tartrate, Magnesium Creatine Chelate, L-Glutathione, Adenosine 5′ Triphosphate Disodium, Beet Root Extract​[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3441″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509582533083{padding-bottom: 24px !important;}”]The 360Energy & Pump Blend uses 11 ingredients to make up the 5,540mg. Supplement companies like to use milligrams because it’s typically how we see ingredients broke down, but also because they can use a large number in the thousands. It makes your mind work. Let’s put 5,540mg into grams: 5.54g.

The first ingredient listed in creatine monohydrate.  Studies have shown, consistently, that 5g of creatine monohydrate is effective for supplementation. If this was properly dosed that would mean that there is 540mg left to spread across 10 ingredients. So we can safely assume that it is underdosed on creatine monohydrate (plus this is a cheap ingredient).

Let’s look at the second ingredient: L-Tyrosine. This ingredient is an amino acid used in a lot of pre-workouts. If you look at the proper dosage of this ingredient studies show that you should consume 100-150mg per kg of bodyweight. If you are 200lbs that means you are 90kg which means you need about 9,000mg of L-Tryrosine to be effective. This is 9g. You know that this pre-workout does not contain that.​

L-Cittruline should be dosed anywhere from 3-6g per serving. L-Carnitine, to be effective, should be at least 1,500-3,000 per serving. I think the writing is on the wall here.​

360Energy & Pump Blend – 5,225mg

​L-Taurine, L-Alanine, Potassium Phosphate, Di Magnesium Malate, L-Valine, L-Leucine, L-Isoleucine, L-Glutamine

We start with L-Taurine, which a proper dosage of this is 500-2,000mg. That takes quite the big chunk out of this “blend” right away.

The main area of focus on this blend is the ​BCAA portion of it. Studies have shown that a 2:1:1 ratio is the best. So that would be two parts L-Leucine to one part L-Valine and L-Isoleucine. If this product had 2g of L-Leucine that would then mean there is 1g of each L-Valine and L-Isoleucine which is a total of 4g. We can make the determination that this product does not contain much BCAAs.

Then there is Glutamine. Glutamine speeds up recovery. A typical dosage of L-Gluatamine is 5g. Are you with me here? I think you get the idea that this product is underdosed in many ingredients.  Even the cheap ingredients like L-Gluatmine.​

Case Study 2: Athletic Edge Nutrition APE

[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]APE by Athletic Edge Nutrition is a very popular Testosterone Booster. When I first started getting into supplements I purchased this quite a bit. I bought it because the BodyBuilding.com rating was great. As of this writing APE rates 8.9 out of 10 based on 228 reviews.

APE uses one blend: APE™ Pro-Testosterone/Anti-Estrogen Complex Blend containing seven different ingredients (one of them being Black Pepper Extract which helps with absorption)​.

APE™ Pro-Testosterone/Anti-Estrogen Complex Blend – 1,305mg

GlycoCarn® (Glycine Propionyl-L-Carnitine Hydrochloride), TestoSurge™ (Fenugreek Extract 80% Glycosides) (Trigonella Foenum Graecum) (Seed), Maca Extract 4:1 (Lipidium Meyenii) (Root), Indole-3 Carbinol, EuryGold™ (Std. To 28% Glycosaponins, 20% Polysaccharides) (Eurycoma Longifolia) (Root), Bioperine® (Black Pepper Extract) (Std. To 95% Piperine) (Piper Nigrum) (Fruit)[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3442″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509582643403{padding-bottom: 24px !important;}”]First, know that 1,305mg is only 1.3g of this product. This is based on two capsules. The first ingredient, Glycine Propionyl-L-Carnitine Hydrochloride, has shown to increase natural testosterone levels. However, studies indicate that these results were based on supplementing with 2g of this. Sure, if you take one serving 2x per day you could essentially get 2g but then you’d be left with 610mg of the other ingredients.

​Another popular testosterone boosting ingredient used in APE is Maca Root. Maca is typically supplemented at 1,500-3,000mg per day to be effective. If you included this at a proper dosage plus the Glycine Propionyl-L-Carnitine Hydrochloride you are already over the serving size dosage.

The same can be said for Fenugreek. This is used in a lot of testosterone boosters.​ Proper dosage of Fenugreen is 500-600mg per day for effectiveness in increasing your body’s natural test levels. The conclusion we can make is that APE is really underdosed to be an effective testosterone boosting supplement.

Case Study 3: ​BSN Syntha-6

[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text] [/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3443″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1547700037930{padding-bottom: 24px !important;}”]Studies have shown that whey protein is best for muscle recovery and building. This has whey protein concentrate and whey protein isolate. But how much of the 22g comes from these two sources? How much WPC is there? What is the quality of the WPC? Whey protein concentrate can be as low as 34% to be considered a WPC. We have no idea here. This also contains Milk Protein Isolate. This is a “cheaper” protein in that it is essentially 80% casein and 20% concentrate. There is also two other sources coming from casein. There is just too much in this matrix for us to like. With that said, people love this. However, no one knows what dosage they are getting of each protein.

BSN will tell you that they use these different protein sources for different ​absorptions rates (fast digesting and slow digesting proteins). That is a legitimate excuse, but it would also be legitimate if they told us how much of each we are getting. Take a look at MHP Super Whey Protein Plus, it has a protein complex containing three sources of protein that equal 25g. They go one-step further and tell us that out of that 25g you are getting 12g from whey protein hydrolysate, 8g from whey protein isolate and 5g from whey protein concentrate.

Full Disclosure

You may recall in the beginning of this article we talked about full disclosure labels. This is the trend that many companies are going because the consumer is demanding it. Full disclosure is exactly how it sounds, each ingredient is listed on the label along with the dosage of each ingredient. This does not mean that each fully disclosed supplement is properly dosed. In fact, many of them are still underdosed, but it takes the guessing out of the game. You know exactly what you are getting per serving. This is responsibility on the part of the supplement company and the consumer. Let’s take a look at a case study to show you the difference.

Case Study 1: NutraBio PRE Extreme​

[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text] [/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3444″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]

You can look at this and see that these four ingredients equal of 9g. You may recall that we talked about Creatine Monohydrate earlier and that an effective dosage is 5g. PRE-Extreme contains 2g. So you know that it is not the proper dosage of Monohydrate, but you also get 1g of Creatine HCI, which studies show you don’t need a full 5g to be effective. Even if this was underdosed in areas, you would know.

​Focus & Drive Stimulation Complex – 1.9g

N-Acetyl-L-Tyrosine (HPLC) (NATL) – 1.2g
Caffeine – 350mg
– Caffeine Anhydrous (HPLC) – 250mg
– Infinergy (as 133mg di-caffeine malate yielding 100mg of caffeine) – 100mg
TheaPure L-Theanine (HPLC) – 300mg
N-Methyl Tyramine (HPLC) – 50mg
Hordenine HCI (HPLC) – 50mg
Yohimbe HCI – 4mg
Huperzine A (HPCL) (as huerzia serrata leaf standardized extract) – 100mcg

NutraBio discloses the exact dosage of each ingredient in this complex. They also go one-step further. They disclose where some of the sources came from. Take Infinergy for example. They break it down as far as saying that 133mg actually yields 100mg of caffeine. You don’t find this everywhere. NutraBio does it right.

Final Takeaways

The point of this article is not to tell you that proprietary blends are not effective supplements. The point is that as the end-consumer you should demand fully disclosed labels. You should want to know everything you put inside your body. You’ve earned that right.

As mentioned earlier, we will continue to test and review proprietary blended supplements. Some of them may score very well overall. However, the profile and dosage ratings will always take a hit since we cannot accurately tell how much of each ingredient is being used.​

At the end of the day it is your money. You spend it how you want. Our job is to help educate you on the supplements so that when you spend your hard-earned money you are buying something that works. The chances are very high that a fully disclosed product will always rate higher than a proprietary blend. Why? Well if you are a fully disclosed product you want to dose the product very close to the clinical dosage or accepted dosage because anyone can research any particular ingredient you use.

​If you have any questions regarding proprietary blends or fully disclosed supplements please leave a comment in the comment section below. We would love to help!​[/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text css=”.vc_custom_1509581943886{padding-bottom: 24px !important;}”]Amino acids are the building blocks of proteins. They help repair damaged tissue and transport nutrients to your muscles. Amino acids also play a large role in other bodily function like metabolism. There are 20 different amino acids. These 20 amino acids are broken into two categories: non-essential amino acids and essential amino acids (EAA’s). It is important to understand the difference between the two before we dive into the difference between branched chain amino acids (BCAA’s) and essential amino acids.

Non-Essential Amino Acids

Non-essential amino acids are amino acids that our human bodies can produce. These are: alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine. Most humans are not deficient in these areas. That is because your body produces them. You can also find non-essential amino acids in the food we eat. Rarely do you need to supplement with non-essential amino acids but more and more people in the fitness community are. Unless you have a deficiency you should be able to get by without supplementing with outside sources.

Essential Amino Acids (EAA’s)

Essential amino acids are the exact opposite of non-essential amino acids. These are amino acids that cannot be synthesized by the human body (meaning our bodies cannot produce these so we have to obtain them from outside sources). These are: arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

It is important that our bodies receive the proper amounts of EAA’s each day to prevent muscle breakdown. Our bodies do not store EAA’s for future use (as we do with fats, starches, etc). Failure to consumer proper amounts of EAA’s daily can have a negative impact on your gains.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Essential amino acids serve many functions in the human body when it comes to muscle growth. EAA’s are required to build new muscle tissue (growth). EAA’s also help repair cells during the recovery process. Failure to obtain enough EAA’s in your diet can result in muscle breakdown.

The sports nutrition and fitness industry has opened the doors on EAA’s supplements. They seen a need for these supplements, specifically with the heavy lifting community. Those of us who like to lift heavy to gain size need adequate amounts of EAA’s. Most of us don’t supplement with EAA’s. We rely on our food intake to do the job.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3435″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509581612967{padding-bottom: 24px !important;}”]If your goal is to increase size, then it is important that you make sure you get enough EAA’s in your diet. You can get EAA’s from food sources like chicken, turkey, venison, elk, eggs, spinach and protein powders. If you believe your diet is healthy and you’re consuming enough of these food sources (proteins), then you should not have to supplement with EAA’s. However, if you need more EAA’s in your diets then try one of these three EAA’s products out prior to your workouts:[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3425″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][vc_column_text]

Universal Nutrition Juiced Aminos

[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3436″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][vc_column_text]

Optimum Nutrition Amino Energy

[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3437″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][vc_column_text]

Prime Nutrition EAAs

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Branched Chain Amino Acids (BCAA’s)

Branched chain amino acids are different from non-essential amino acids. Why? Because BCAA’s are EAA’s. Confused? Don’t be. BCAA’s are three of the ten EAA’s. The three BCAA’s are leucine, isoleucine and valine. They are known as branched chain amino acids because of their structure: they are branched chain.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Branched chain amino acids play a vital part in muscle recovery and protein synthesis. BCAA’s are required for maintaining muscle tissue. Proper intake of BCAA’s can also help prevent muscle soreness, prevent delayed onset muscle soreness, preserve your muscle glycogen levels and prevents muscle protein breakdown during exercise. BCAA’s can also increase the nitrogen levels in your muscles which minimizes the loss of muscle tissue. Failure to obtain enough BCAA’s in your diet can result in muscle breakdown and loss of gains.

Branched chain amino acids are abundant in the sports nutrition and fitness industry. Typically, you will get a higher concentration of BCAA’s when you buy a BCAA product versus the BCAA’s you will get in an EAA product. EAA’s contain BCAA’s but not as high of a concentration. A widely accepted ratio of BCCA’s is a 2:1:1 ratio. More and more supplement companies are experiencing with varying ratios of BCAA due to the positive effects of leucine.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3438″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509581986998{padding-bottom: 24px !important;}”]Leucine is the primary BCAA responsible for muscle building. Think of your car. You need keys to get your car to start. Now think of leucine as the keys and the engine as protein synthesis. Leucine is the activator of protein synthesis. Most studies suggest you should take 5g of BCAA’s at the 2:1:1 ratio post-workout.

​Branched chain amino acids should be used by anyone that is serious in the fitness industry. Yes, you can get BCAA’s from protein shakes and food sources like meats but most of us need to consume the BCAA’s right around workout time. It is not always the easiest to cook a steak up post-workout as we are always on the go. We suggest that you use one of these three BCAA’s products intra and/or post-workout to increase gains:[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3142″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][vc_column_text]

NutraBio Intra Blast

[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3145″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][vc_column_text]

Metabolic Nutrition TRI-PEP

[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3143″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][vc_column_text]

Pitbull Labs BCAA

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Takeaways

Branched chain amino acids are essential amino acids. Meaning they cannot be produced by the human body. Higher amounts of BCAA’s are required during workouts and after workouts to speed up muscle recovery, reduce fatigue and reduce muscle soreness, thus increasing your muscle growth.​

Essential amino acids do contain BCAA’s but in lower quantities. These should be consumed pre-workout. You can see our amino acid reviews guide here for our top product picks. EAA’s aid in the growth of new muscle tissue. EAA’s are found in food and typically we consume adequate amounts on the daily basis, unless we are intense, heavy lifters.

Finally, it is important that everyone’s body and everyone’s diets are different. If you think you might need to supplement with EAA’s or BCAA’s I encourage you to try them. They are not harmful. The majority of the products on the market today are good tasting and can be used throughout the day. It is all trial and error with any supplement. Put EAA’s and BCAA’s to the test and see if you notice any positive differences in your muscles.[/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509580974318{padding-bottom: 24px !important;}”]As good as it feels to get to the gym every day, recovery days are needed. Off days actually are essential to maximizing your training results.

​Time away from protein is not.

​Protein is a nutrient primarily responsible for muscle repair and growth. Protein builds muscle. It’s not rocket science.

​What can feel like a confusing equation is figuring out what to be eating, and when to be eating it, to optimize protein consumption throughout your day.

How Much Protein Should I Take?​

[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Each individual will have to gauge their protein consumption based off their size, activity level and goals. For example, I am 6-foot-4, 215 pounds, moderately active and have a sedentary job that keeps me at a desk most days. My main goal is to gain muscle. Knowing this, my target daily protein intake is going to be about 215 grams (about .8-1 gram per pound of bodyweight). That is A LOT of protein!

For most people, it is recommended to take your body weight and multiply it by .5. That result is the minimum amount in grams of protein you should aim for each day (150 pound person, 75 grams of protein, etc.). You can use protein calculators on various websites and enter your activity levels (sedentary or active job) and goals (fat loss, maintaining, muscle gain) to spit out a target number for you individually. That number should not vary whether you’re on a training day or an off day in the gym.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3430″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509581082771{padding-bottom: 24px !important;padding-left: 40px !important;}”]Here are just some top proteins to include in your diet:

Grass-fed beef – 19 grams protein (3 ounces)
Organic chicken breast – 36 grams (4 ounces)
Black beans – 15 grams (1 cup)
Free-range eggs – 7 grams (1 large egg)
Almonds – 6 grams (1 ounce)
Cottage cheese – 27 grams (1 cup)
Non-fat greek yogurt – 17 grams (6 ounces)[/vc_column_text][vc_column_text css=”.vc_custom_1509581098375{padding-bottom: 24px !important;}”]

When To Consume Protein

Be consistent with your protein packing – even when you’re not pushing weight in the gym​.[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Now, the when to consume your protein is another question. It really depends on your body and what type of protein you’re consuming. Whey protein (what many of us put in a protein shake before or after a workout) is absorbed by the body in about 8 grams per hour. Soy protein is closer to 4 grams per hour, while a cooked egg is closer to 3 grams per hour.

The body can only digest and absorb so many grams of protein at a time. The precise amount of what that number is will vary from person to person. Some studies say 30 grams per meal, some say 50 grams, but what is universally accepted as fact: a professional football player and a gymnast are not going to react the same to the same diet. That seems pretty common sense, but there really is not magic formula.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3431″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3432″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]In general, if building muscles is your goal, spreading your protein intake out among all your meals will be much more effective than trying to get the entire day’s allotment in two huge meals. Altering this plan on training days isn’t necessarily recommended either. Your body likes consistency. The exception to this is your post workout protein powder shake (or protein-heavy meal) on a training day. Make sure to check out our 5 best protein powder picks for 2018.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]

Inadequate Protein Consumption

If you’re not eating enough protein, your body (and mind) will probably let you know sooner than you think.

​Eating too little protein each day can result in a number of symptoms, including a few obvious ones: trouble building muscle mass, low energy levels and bone or joint pain.​

There are studies that also show the following as side effects to protein deficiency:

• Sluggish metabolism
• Trouble losing weight
• Poor concentration and trouble learning
• Moodiness
• Blood sugar changes
• Slow wound healing
• Low immunity

Without an adequate supply of protein, your body won’t support muscle growth properly. You won’t reach your goals. Consumer proper amounts of protein based on your body type and your goal. From protein bars (click here to see our top recommendations) to beef, You will achieve more than you think.[/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text css=”.vc_custom_1509578773839{padding-bottom: 24px !important;}”]We have all heard the saying, “pain is just weakness leaving the body.” That is a cute slogan to put on the front of a t-shirt, but I am sure we have all wondered why our bodies and muscles ache after a high intensity heavy weight workout.

I don’t know about you, but when I have a really good workout my body will let me know about it days later in the form of muscle soreness. For me this typically happens when I crush legs on a Monday. I feel great. Then Tuesday rolls around and I am really sore. I can’t walk right. Then Wednesday decides to rear its ugly head and I feel like I need a wheelchair to get around. But why? Why do I hurt? This was an answer I needed to find out for myself.

What Causes Muscle Soreness?

For a long time, the common acceptance of muscle soreness was due to an accumulation of lactic acid in your muscles. Lactic acid is produced when your muscles lack oxygen therefore your body breaks down carbohydrates and forms lactic acid instead of water and carbon dioxide. Lactic acid is typically produced during strenuous physical activity, like lifting heavy ass weights.[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3420″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578854355{padding-bottom: 24px !important;}”]

Delayed Onset Muscle Soreness

Delayed onset muscle soreness (DOMS) explains why we as bodybuilders and weight lifters feel the pain of a good workout days later. To fully understand how DOMS works you need to understand what happens to your body during strenuous activity such as weight lifting.

Lifting weight to cause your body to grow is a whole process. When you lift heavy weights you are creating micro-tears in your muscle fibers. This is a good thing. You grow when your body repairs these micro-tears and adapts to better handle the situation next time (this is known as hypertrophy). The process of repairing the micro-tears in your muscle fibers causes DOMS.[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Delayed onset muscle soreness occurs when your muscles swell due to an increase amount of white blood cells, prostaglandins, and other nutrients, fluids and supplements you take to repair damaged muscle tissue. This swelling of your muscles and the inflammation can build up for days after a workout. Your muscles swell up to the point that they signal your body’s pain receptors to tell your brain you are in pain. This is nothing to be scared about, it just means you kicked some major ass in the gym.

The muscle soreness you are experiencing days after a workout will go away eventually. It typically can take 3-5 days for the swelling to go down and the inflammation to go away. This is when you start to normalize.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3421″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578933479{padding-bottom: 24px !important;}”]

Preventing Delayed Onset Muscle Soreness

[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Numerous studies have been conducted on how to prevent delayed onset muscle soreness. The biggest hypothesis tested was pre-workout stretching. Numerous studies conducted on this topic shows no significant difference between individuals who stretch before exercise and those who don’t. A pre-workout warm up, such as biking for 5 minutes, has not been show to prevent DOMS either, but there is evidence to support that it does reduce muscle inflammation.

Recent studies suggest that post-workout stretching can help prevent delayed onset muscle soreness. This includes stretching immediately after workout and throughout the hours after the workout. There has not been, to my knowledge, a concrete finding on this that it does in fact work.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3422″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509579014426{padding-bottom: 24px !important;}”]Preventing delayed onset muscle soreness may not be possible at all. After all, you are the one creating the micro-tears in your muscle fibers. Stretching does not repair them. Foam rolling does not repair them (see more on this later). Your body needs to work naturally to repair them and part of that includes bringing the proper amount of white blood cells, nutrients, fluids and prostaglandins needed to complete that process.

Treating Delayed Onset Muscle Soreness

Just because you are feeling sore days after a workout do not run to your medicine cabinet and pop Iburprofen or some other anti-inflammatory. Yes, it hurts, but you have to embrace it. Your body is growing (although DOMS is not a prerequisite to grow). There are other remedies to DOMS that you can do naturally that does not involve popping pills.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]A preferred choice among athletes is to have a professional massage done on the sore muscles. Numerous studies have shown the benefits of massage to muscle soreness. The massage essentially removes some of the fluid in your muscles causing the swelling. This will then relax your muscle more from pressing on your pain receptors. A massage can be done right after a workout or when needed. The sooner the better.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3423″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]The other choice, and a more popular one, is to foam roll after your workout. Most people will wait until they feel the soreness of the swelling muscles before they foam roll. I am at fault of this. You can foam roll right after your workout or whenever you feel the pain of the muscle soreness. You may recall earlier I said foam rolling does not repair muscle fibers. It doesn’t. Just the same as a massage, the foam roller “rolls” out the fluid and helps relax the muscle taking pressure off those pain receptors in your body.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3424″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509579177050{padding-bottom: 24px !important;}”]

Muscle Recovery Supplements

There are several categories of supplements you can take to help speed up your body’s muscle recovery. Speeding up your muscle recovery can help shorten your delayed onset muscle soreness time. The four most popular products are branched chain amino acids (BCAAS), glutamine, carbohydrates, and protein.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Amino Acids

Branched chain amino acids are a very popular category of supplements that help speed up protein synthesis. BCAAs refers to three amino acids: leucine, isoleucine, and valine. Leucine, the most beneficial of the three, is the main amino acid responsible for speeding up protein synthesis which is essentially repairing your micro-tears in your muscle fibers. Isoleucine and valine are converted to glucose and serve as an important energy source during exercise to help fight off fatigue during your workouts.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3425″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Glutamine

Gluatmine is a commodity supplement that helps aid in muscle recovery by speeding up protein synthesis. During intense workouts you “burn” your glutamine tanks. Glutamine is needed for muscle recovery. By supplementing with glutamine you will restore your body’s glutamine levels to normal. Without supplementing with glutamine it could take your body up to five days to replenish these levels. Glutamine has also been shown to increase recovery from injuries and burns. Glutamine is found in some whey proteins, but it is best to supplement with it by itself.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3426″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Carbohydrate Supplements

Post-workout carbohydrates can also help reduce the time of your delayed onset muscle soreness. Post-workout carbs will help replenish your glycogen levels in your muscles. It will also increase your body’s insulin levels which will help carry much-needed nutrients to your muscles aiding in recovery. There are many post-workout carbs on the market but you want something that will be fast digesting to be absorbed quickly. You also want something that will not result in bloating (no one wants to look fat, obviously).[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3427″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Protein

The most common of supplements to take post-workout is whey protein. Whey protein is the fastest absorbing protein on the market. The major benefit of whey protein is that it aids in protein synthesis. Your body needs protein to repair the damaged tissue you caused during your intense workout. By ingesting whey protein immediately after your workout you can start your muscle recovery immediately, thus helping to reduce the time period of your DOMS. Whey protein also helps with muscle building if your key goal is growth. This is an essential in your supplement closet.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3137″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]

Takeaway

Delayed onset muscle soreness sucks. It really does. For me it takes several days to feel “normal” again. The one thing you need to keep in mind is that if you are that sore then your body should be doing its job to ensure you are growing. As I mentioned earlier DOMS is not a prerequisite for growth but it does promote it.

There are several things you can do immediately post workout to help reduce your DOMS period. You can either get a massage or foam roll. You can also supplement with BCAAs, glutamine, carbohydrates and/or whey protein to help speed the muscle recovery process. This, in turn, can reduce the time period that you are suffering from DOMS.​

So the next time you feel you cannot walk because of that epic leg day do not rush to judgment that you are dying. Do not call your doctor. Do not pop pill. Foam roll, drink those aminos and think about the glorious gains you are making.[/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509577902990{padding-bottom: 24px !important;}”]When I first started lifting regularly creatine might as well been a synonym for steroids. I distinctly remember pulling out my Joe Weider Creatine Monohydrate Capsules after a weight lifting session and others in the locker room looking at me like I committed some sort of federal crime. A lot has changed since then (this was mid-2000s) and now it should be considered a muscle building crime if you’re not supplementing with creatine.

There is a lot of research on the use of creatine but I still get asked a lot of questions regarding this popular supplement. My goal is to layout some of the basics for you to fully understand what creatine is, how it can help you reach your goals, who should take creatine and when you should take it.

What Is Creatine?

Creatine is naturally produced by your body to provide your muscles energy. Essentially what creatine does is pulls water into your muscles which helps speed up protein synthesis (recovery). This gives your body the ability to workout harder and longer which should equate to the building of muscle. Creatine is produced by your body, available in protein-rich foods and as a supplement in the form of a powder or capsule.

Types of Creatine

Creatine has become so popular that it has its own category online at supplement stores, like Suppz.com, and sections at bricks and mortar stores, like Vitamin Shoppe. Rightfully so. Creatine is an extremely important supplement to be taken if you are big into weight training. The creatine section has become so large, in fact, that it might be confusing when picking out what creatine you want. Here are the four different and popular types of creatine available:

Creatine Monohydrate / Micronized Creatine

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Creatine Monohydrate is the most popular form of creatine. This form of creatine has been available the longest in the sports nutrition industry. Creatine Monohydrate is also the creatine found in many pre-workouts on the market. Creatine Monohydrate is essentially a commodity in this industry. A good Creatine Monohydrate product would be NutraBio 100% Pure Creatine Monohydrate. Creatine Monohydrate is available in capsule form, powder form and micronized powdered form. Drinking lots of water with Creatine Monohydrate tends to provide the best results.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3411″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509577998866{padding-bottom: 24px !important;}”]

Kre-Alkalyn Creatine

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Kre-Alkalyn Creatine is a pH buffered creatine which means you do not need to take as much of this form of creatine as you would with Creatine Monohydrate. Kre-Alkalyn Creatine has been said to be absorbed faster into your system which is why less of this is required versus a Creatine Monohydrate. A good Kre-Alkalyn Creatine product would be Kre-Alkalyn Creatine Powder by EFX Sports. This is available in both powder and pill form.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3412″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578079093{padding-bottom: 24px !important;}”]

Creatine HCL/Conjugated Creatine

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Creatine Hydrochloride (HCL) is a creatine molecule bonded by hydrochloric acid. This means that it has a high aqueous solubility which could mean less is needed to be as effective as Creatine Monohydrate. Creatine HCL also requires less water to be absorbed compared to Creatine Monohydrate (it is recommended to consume A LOT of water with Creatine Monohydrate). A good Creatine HCL product would be Creatine-HCL by Kaged Muscle. This is available in both powder and pill form.

[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3413″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578151150{padding-bottom: 24px !important;}”]

Creatine Ethly Ester (CEE)

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Creatine Ethyl Ester provides all the benefits of Creatine Monohydrate but it attaches to an organic compound called Ester which speeds up absorption into your muscle tissue. This means you may need less of CEE (Creatine Ethyl Ester) to get the same (or better) effects as Creatine Monohydrate. This has not been proven through studies. A good Creatine Ethyl Ester product would be Creatine Ethyl Ester by Labrada Nutriton. This is available in pill form.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3414″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578318163{padding-bottom: 24px !important;}”]

What Creatine is Right for Me?

There has been a magnitude of studies conducted on creatine. There will be plenty of debates to come on the subject of creatine as well. I am not a scientist or a medical doctor. I cannot tell you which one is going to work better for you. What I can do is tell you which one worked best for me.

With every new creatine that is released they make a new bold claim. This creatine will absorb faster than Creatine Monohydrate. This creatine will not have as many side effects as Creatine Monohydrate. This creatine doesn’t need as much water to be consumed through the day for max effect. To me a lot of these claims were marketing ploys to sell new products without any actual studies proving it otherwise.

​Creatine Monohydrate has always been the best form of creatine for me. I use the micronized version of this so it is more soluble in water. I personally use the NutraBio 100% Pure Creatine Monohydrate (micronized). You can find a lot of good monohydrate creatines as low prices in bulk online. With that being said I do not want to discourage you from trying other forms of creatine.​

The three other forms of creatine we spoke about today may be right for you. The best thing for you to do is try each. That’s how I found out which I liked best. Without actually allowing your body to test the different forms you may never know which one is right for you.

Why You Should Supplement with Creatine?

[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Many people think creatine is some sort of artificial synthetic product we put in our bodies. This is not true. Creatine is actually available in many of the foods we eat. Steak, fish, pork and more all contain different amounts of Creatine Monohydrate. When these products are cooked they lose up to 30% of their creatine. Creatine is important in muscle building and recovery.

Your body also naturally produces creatine in your liver, kidneys and pancreas. Your body stores various levels of creatine depending on your muscle mass. The more muscle mass you have the more your body can store. Your body depletes their storage levels of creatine during intense physical activity.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3415″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578552451{padding-bottom: 24px !important;}”]In most cases your body cannot produce enough creatine and you do not consume enough creatine rich foods to give your body the optimal levels of creatine it needs to properly recovery from an intense physical activity. If you are looking to build muscle the more creatine is required by your body for speed up protein synthesis thus allowing your body to grow.​

Think of your creatine levels like your car’s gas tank. If the levels get too low you can no longer go anywhere. The same can be said with your creatine storage units. If they get too low you cannot grow. It is important to supplement with creatine to ensure you are developing your muscles the way you intended to with your intense workouts.

Who Should Take Creatine?

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Another very interesting topic is who should be taking creatine. Many women will look at creatine as a supplement for men, but that should not be the case. Creatine should be consumed by both males and females who are serious about their training. Creatine does not automatically make you bigger. Creatine aids in the muscle recovery process by supporting protein synthesis. Anyone who trains deplete their creatine levels. So anyone who trains is essentially a candidate for creatine.

If you are not serious about training or only enjoy cardio I would recommend you not taking creatine. But if your goal is to build the body of your dreams, whether that is a big muscular body or a fit and trim sexy body, creatine is right for you.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3416″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578410752{padding-bottom: 24px !important;}”]

When Should You Take Creatine and How Much?

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Many studies have been done on when you should consume your creatine. Should it be taken before workout? After workout? During? These are all great questions that various universities of studied to find the optimal answer. Out of all the studies I have read it did not come to a definitive answer. Conventional wisdom and the common acceptance is that creatine should be taken after a workout. Lately many people are claiming that you should take creatine before and after workout. However, studies do not show a significant difference between users taking creating before or after the workout.

The amount of creatine you need to take various depending on several things. The first is the type of creatine. If you recall reading above creatines like Creatine HCL and Kre-Alkalyn Creatine require less than Creatine Monohydrate. The other factor is other products that you are taking that contain a form of creatine.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3417″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]​Many of our pre-workouts contain a form of creatine (Creatine Monohydrate, Creatine HCL, Kre-Alkalyn, Creatine Ethyl Ester) already. Make sure you check your pre-workout label. If there is already creatine in your pre-workout product you can adjust your serving of your creatine supplement or you can just take it after. For example, if your pre-workout contains 1g of Creatine Monohydrate then you really only need another 4g of Creatine Monohydrate from your creatine container. Make sense?

Takeaways

At the end of the day you need to evaluate what your goals are in the gym. If you want to become lean and muscular you need to supplement with creatine. It is one of the most important supplements you can take. If you want to be lean and trim you should also consider taking creatine as it will help aid in protein synthesis.

​Creatine is not a steroid. It is not bad for you. Creatine is naturually produced by your body and is available in the meats we consume, there is nothing synthetic about it. The days of looking at creatine as harmful or a synonym of steroids is over. Do your research and get on the creatine train today![/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509577238520{padding-bottom: 24px !important;}”]Red meat, particularly beef, is a staple food group in the bodybuilding community. Red meat has many health benefits. It is a natural source of creatine (5g of creatine per kg of uncooked beef), aminos and protein. All three of these are necessary in assisting with protein synthesis and building muscle. However, some say red meat is bad for you.

Red meat has come under fire from several pundits due to beefs high content of fat and cholesterol. It is important to note that not all beef is high in fat and cholesterol. In fact, there are many options of extra lean and lean cuts of beef that can benefit you in your diet and your body sculpting goals.

Grass Fed Beef

Before discussing extra lean and lean cuts of beef it is extremely important to know what is going into the cattle population in terms of food. Corn is one of the most popular feeds given to cattle to consume.

Farmers elect to use corn for several reasons. One is that it is cheap. The government has subsidized the corn industry making it readily available at very low prices. Corn also fattens the cattle up quickly. If a farmer can fatten their cattle up quickly, at reduced prices they will be to sell the cattle quickly at inflated prices thus getting a better return on their investment. For our diets, this is not a good thing.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Many people do not know is that corn was never meant to be fed to cattle populations. Cattle populations are meant to eat grass and hay. This is where our cattle population gets their beneficial nutrients, not from corn. These are the healthiest cattle populations on the planet. You should always attempt to find grass fed beef.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3401″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509577250446{padding-bottom: 24px !important;}”]

Anti-Hormone Beef

The other thing to look for prior to discussing extra lean and lean cuts of beef is what is put into the cattle population in terms of hormones. There are many methods available to give hormones to a cattle population. There are many studies, some for and some against. My take on it is our ancestors didn’t need growth hormones or corn to be fed to our cattle, why do we? Stick to beef not polluted by hormones. Let them grow naturally.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]You will immediately notice the difference if you can fine a cut of beef that is grass fed and not polluted with hormones. The meat is more tender, tastier and, most importantly, better for you. These cuts of meats will be more expensive but as a good friend of mine once said, “pay the farmer now or pay the doctor later.”[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3402″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509577301330{padding-bottom: 24px !important;}”]

Extra Lean Beef

Extra lean beef is the healthiest cut of beef you can purchase. Extra lean means that the cut of beef has less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol. What this also means is that these cuts of beef are typically tougher cuts of beef. This means that we may need to use a tenderizer to soften up the meat to make it easier to eat. Here are our top three cuts of extra lean beef:[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

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2

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3

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1. Eye of Round Roast/Steak
   Eye of round steak is the leanest of cuts. A 3oz serving of eye of round steak contains only 3 grams of fat and 25 grams of protein. This cut of beef is best roasted.
2. Sirloin Tip Side Steak
   This cut of beef is very similar to eye of round. A 3oz serving of sirloin tip side steak contains 4 grams of fat and 25 grams of protein. This cut of beef is best grilled.
3. Top Round Roast/Steak
   The top round roast/steak is at the top of the extra lean category of fat with 5 grams of fat but it also boasts 30 grams of protein per 3oz serving. This cut of beef is best braised.

Lean Beef

Lean beef is also a healthy cut of beef like extra lean beef but it has slightly more fat. These cuts of beef cannot have more than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol. These cuts of beef typically taste better and are more tender than the extra lean cuts of beef. Here are our top three cuts of lean beef:[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

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2

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1. Beef Brisket
   ​This is common in the BBQ food industry but it is actually very good without all the sauce. A 100 gram serving of beef brisket has 8 grams of fat and 33 grams of protein. This cut of beef is best braised.
2. Sirloin Tip Center Roast/Steak
   Another lean cut of steak the sirloin tip center steak has 7 grams of fat and 27 grams of protein. This cut of beef is best grilled.
3. Flank Steak (Skirt Steak)
   This is a great choice for various dishes including burrito bowls and fajitas. This made our list because of its versatility. A flank stake has 10 grams of fat and 22 grams of protein. This cut of beef is best broiled or grilled.

Takeaways

No matter what anyone tells you, there is a place for beef in our diets (unless you’re vegan but that’s a different story). Beef can be healthy for you when you do your research, purchase high quality mean, and the right cuts. Look for grass fed beef, not pumped full of hormones and that fall into our category of extra lean or lean. These protein packed dishes will help contribute to your goals of glorious gains.[/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509576255319{padding-bottom: 24px !important;}”]It’s Meal Prep Sunday and you are thinking about your meals for the week. Your proteins are made up of chicken, steak, fish and ground turkey. Your vegetables are made up of broccoli, green beans, sweet potatoes and brussel sprouts. When it comes to your grain source of carbohydrates you are typically using brown or white rice. We need to think outside the box and start utilizing alternatives to rice in our weekly meal prep.

We all know that eating the same thing every week can get old. That is why we are constantly changing up our protein sources. We also change up our protein powder flavors. Having the same thing over and over not only gets old when it comes to taste, we are also neglecting our bodies of important nutrients that we can get from other like sources. This is why it is important to change up your grain source of carbohydrates.

The purpose of this article is NOT to get you to stop eating rice. Rice is a great grain sourced carbohydrate source that promotes muscle building. Rice is good. The purpose of this article is to get you to open our eyes to other beneficial sources of grain sourced carbohydrates that will give you an alternative taste profile and additional health benefits you do not get from rice.

Glycemic Index

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text] [/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3331″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509576324664{padding-bottom: 24px !important;}”]

Quinoa

Glycemic Index: 53

Quinoa is one of my favorite grains to consume. In fact, I enjoy it more than rice. Quinoa originated in the Andes over 4,000 years ago and was known by the people as “the mother of all grains.” Quinoa doesn’t only have a great GI score, but it also has a good amount of carbohydrates and proteins per 100 grams.[/vc_column_text][vc_column_text css=”.vc_custom_1509576343059{padding-bottom: 24px !important;padding-left: 40px !important;}”]Amount per 100g
Calories: 120
Carbohydrates: 21g
Fats: 2g
Proteins: 4g[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]There are over 120 species of quinoa but the most popular are white, red and black. All three of these have similar nutritional properties. Most grocery stores will sell quinoa, however if you cannot find it in a local grocery story by you then click here to purchase it online.

Quinoa is paired well with chicken and fish and any vegetable source. However, quinoa is so good it can go with anything! A quinoa salad is also a popular choice.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3394″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509576436346{padding-bottom: 24px !important;}”]

Farro

Glycemic Index: 40

Farro is another great grain sourced carbohydrate that can typically be found in your local grocery story. Farro originated back in the Roman Empire where it was traded quite regularly. Farro has a nice GI score it also has a complete profile for your gains (over double the carbs than quinoa).[/vc_column_text][vc_column_text css=”.vc_custom_1509576452694{padding-bottom: 20px !important;padding-left: 40px !important;}”]Amount per 100g
Calories: 320
Carbohydrates: 64g
Fats: 3g
Proteins: 10g[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3395″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]As I mentioned earlier farro can be found in most grocery stores. However if you cannot find it at your local marketplace visit this link here to purchase online.​

Farro is used mostly as a salad proponent or in soups. However, farro can be used as a side dish. It is paired well with chicken and shrimp.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509576551775{padding-bottom: 24px !important;}”]

Barley

Glycemic Index: 45

Barley originated in Western Asia and is known for it versatility in food preparation. We typically see barley used in breads and cereals but it is also used in soups and beers. Finding whole grain barley at your grocery store might prove to be difficult so to make it easy on you click here to purchase it.

Barley has a mid-tier GI score which makes it very attractive for us health nuts. It’s macro profile also provides many benefits to those of us interested in putting on size.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509576572262{padding-bottom: 24px !important;padding-left: 40px !important;}”]Amount per 100g
Calories: 352
Carbohydrates: 78g
Fats: 1g
Proteins: 10g[/vc_column_text][vc_column_text]As mentioned earlier barley is traditionally used in breads and cereals but you can prepare it by steaming it or in a soup. Steamed barley with fish is very good. Barley can also be paired well wish a chicken dish. Chicken stock can be used as flavoring but be careful not to use too much as the sodium content is quite high in chicken stock.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3396″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509576634421{padding-bottom: 24px !important;}”]

Spelt

Glycemic Index: 40

Spelt first originated in Central Europe and is known for it’s variety of uses. Spelt is used to make cereal, pretzels, bread, buns and more. You will typically find spelt in a flour form but you can buy the whole grain form by clicking here.

​Spelt has a great GI index and a very nice macro profile to correspond with the GI score.[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3397″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509576655030{padding-bottom: 24px !important;padding-left: 40px !important;}”]Amount per 100g
Calories: 338
Carbohydrates: 70g
Fats: 2g
Proteins: 15g[/vc_column_text][vc_column_text]Spelt as a flour can be used to make bread and desert dishes. As a whole grain you can use spelt and pair it well with chicken and fish in both hearty meals and salads. Give this grain a try and watch your gains rise high![/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509576847458{padding-bottom: 24px !important;padding-left: 40px !important;}”]Amount per 100g
Calories: 342
Carbohydrates: 76g
Fats: 1g
Proteins: 12g[/vc_column_text][vc_column_text]Bulgur is typically found in bakery goods but can be used in soups and as a nice base for your chicken dish. Make a nice warm chicken salad with bulgur and enjoy watching your gains grow. The rich macro profile makes this a must try for any fitness and health enthusiast.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3398″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]

Conclusion

These are just five really good alternatives to rice. Expand your meal options to include things outside of your comfort zone. You can look online for awesome recipes utilizing these ingredients online![/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509575745563{padding-bottom: 24px !important;}”]So you’ve mastered chin-ups, pull-ups and dips, but you can’t seem to figure out how to perform a muscle up? Well this article will walk you through some step by step progressions to achieve muscle ups with ease. The techniques and progressions described in this article are some techniques that I have used and have worked for me. I can now do 10-15 muscle ups (using momentum) or ~3-5 strict form muscle ups with a false grip. I would not consider myself an expert at muscle ups, but I have learned quite a few techniques that have drastically improved my ability to pull myself up and over the bar.

This article is aimed at beginners who are looking to achieve their first muscle up and progress into some slightly more advanced versions with progressively stricter form. The extent of the progressions I’m explaining here will cover the basics up to strict false-grip weighted muscle ups. If you would like to see some even more advanced versions of the muscle up I would recommend watching this tutorial from BarStarzz:[/vc_column_text][vc_video link=”https://www.youtube.com/watch?time_continue=2&v=YxBf7Vgh4Lc” align=”center”][vc_column_text css=”.vc_custom_1509575792162{padding-bottom: 24px !important;}”]There are several variations of muscle ups, but all require some basic pre-requisites:

1. At least 10 pull-ups in one set
2. At least 15-20 dips in one set
3. The ability to pull your chest up to the bar

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Now, if you can’t do all of the pre-requisites listed above, I would work on improving those areas before attempting a muscle up. For the 3rd pre-requisite, you should try to pull yourself up high enough so that your nipples are completely above the bar (this may sound odd, but if your nipples are over the bar you can lean your head forward and utilize triceps/chest to push/dip yourself up). If you can get your nipples above the bar, this should make the transition from pull-up to dip much easier.

As I mentioned earlier, there are several different variations of the muscle up, some are easier than others. One thing to note about the above requirements is that muscle ups become incredibly easier if you use a kip (it does not look quite as badass however). If you can get your chest above the bar with a kipping pull-up for at least 10 reps, you probably have enough strength to do kipping muscle ups, it is just a matter of practicing the correct form and body control.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3390″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509575871668{padding-bottom: 24px !important;}”]

Muscle Ups: One Arm At A Time​

I started doing muscle ups a couple of years ago when I saw some crazy videos of guys like Frank Medrano and Hannibal for King doing muscle ups, front levers, one-arm pull-ups and all sorts of other crazy bodyweight movements. Initially the only way I could actually get myself over the bar was one arm at a time. If you are having a tough time transitioning from pull-up to dip on the bar, you can start by doing one arm over the bar at a time. It requires some flexibility but the more you do the more comfortable you will become with pulling yourself above the bar. I started off adding ~30 muscle ups (regardless of how long it took) to the beginning of my workouts 3-4 days a week.

At first I could only do one or two of these “one arm at a time” muscle ups before dropping to the ground. As I continued doing these nearly every morning, I started to get more comfortable and my shoulder and elbow joints became stronger. If you have the strength, it is likely that not being able to pull yourself over the bar (both arms at the same time) is a mental barrier that you need to break through. Performing muscle ups one arm over at a time will help you feel comfortable with the movement and eventually you will surprise yourself and both arms will pull you over at the same time (this happened for me after ~2 weeks of doing muscle ups one arm at a time). See the video below for an example of muscle ups done one arm at a time.[/vc_column_text][vc_video link=”https://youtu.be/78uCaB936qs” align=”center”][vc_column_text css=”.vc_custom_1509575899827{padding-bottom: 24px !important;}”]

Muscle Ups: Using Momentum

Now, once you have become comfortable pulling yourself over the bar one arm at a time, you may be ready for the next step. The next step (for me) in muscle up progression was using my momentum to get up and over the bar. If you know how to kip up to the bar, it is likely you know how much easier it is to get up to the bar than using strict form. The only reason I am recommending that you use a kip to learn muscle ups is that it will help you become more comfortable with the motion of transitioning from hanging below the bar to pressing yourself over the bar.

A kip is not a pull-up as you are hardly using your upper body to pull yourself up to the bar. Instead of using your arms and back to pull yourself up, the kip utilizes momentum created by the swinging or kicking of your legs to essentially “throw” yourself upwards. This is just another technique that will help you perform the transition from pulling to pushing. The video below shows examples of using momentum from the legs as well as momentum created by the whole body to pull myself up and over the bar.[/vc_column_text][vc_video link=”https://youtu.be/TcOnjCSchYY” align=”center”][vc_column_text css=”.vc_custom_1509575922047{padding-bottom: 24px !important;}”]

Kipping with False Grip

Once you have become comfortable utilizing your momentum to pull yourself up and over the bar, you may be itching to advance your muscle ups to the next level. The next progression that I advanced to after being able to perform ~10-15 muscle ups with a kip was the false grip muscle up. With the false grip it is much easier to achieve a muscle up without using momentum.[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]”What is a false grip?” you may ask; the false grip is basically a grip which puts your wrists on/above the bar versus below it. With your wrists already above the bar, you make it much easier to transition from pulling to pushing. The false grip is, however, hard on your wrists.

If you are not comfortable with the false grip I would recommend hanging from the bar or rings in the false grip position or doing pull-ups with a false grip. This type of grip puts a lot of stress on the wrist joint and it may help to put some chalk on the lower half of your hand.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3391″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509576046106{padding-bottom: 24px !important;}”]All of the same rules apply when performing a false grip muscle up, the only difference is that you may find it much easier to transition into a dipping position because your hands are already in somewhat of a pushing/dipping position versus hanging in a normal grip. Below are a few videos of the false grip muscle up.[/vc_column_text][vc_video link=”https://youtu.be/NjGOkOT0FEQ” align=”center”][vc_column_text css=”.vc_custom_1509576071260{padding-bottom: 24px !important;}”]

Weighted Muscle Ups

When you are comfortable with the false grip muscle up, try adding some weight to further strengthen your muscle up:[/vc_column_text][vc_video link=”https://youtu.be/y7cRykv3gjY” align=”center”][vc_column_text]As I mentioned earlier, these are just some of the progressions that worked for me (I’m still learning). Everyone is different and some of you may be able to skip all of these progressions and go straight to strict form muscle ups without a false grip (see BarStarzz video above). In short, a muscle up is a combination of three different movements: pulling up to the bar, transitioning wrists over the bar into a dipping position, performing a straight bar dip.

If you are still having trouble with muscle ups, it may be helpful to try some of these progressions on a bar that has a gap in the middle where your chest ends up. This makes it easier to move your center of mass in line with the bar and transition to the dipping position. You can also try using rings although this can sometimes be more difficult because the rings are not stable. If you are having trouble finishing the muscle up, you can try doing straight bar dips by using a box or barbell to position yourself above the bar to begin with.[/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509575539523{padding-bottom: 24px !important;}”]If you’re anything like me, having a good meal is about as enjoyable as finishing a good workout. But reading the ingredients list and worrying about every item you put in your body can be a task not everyone wants to bother with. We know to have a protein shake and avoid candy bars, but what else are easy foods to consume to maximize our gains?

How about one of the most nutritional foods on the planet. Eggs have a little bit of everything, and a lot of the most important thing to muscle-seeking folk: protein. If a good chicken breast is your first source of protein (and that’s a good spot for it), it’d be a good idea to put whole eggs and eggs whites as a solid option 1A.

[/vc_column_text][vc_column_text css=”.vc_custom_1509575503511{padding-bottom: 24px !important;padding-left: 40px !important;}”]4 Whole Eggs: 28 grams protein, 2 grams carbs, 21 grams fat, total calories: 312
8 Egg Whites: 28 grams of protein, 2 grams carbs, 0 grams fat, total calories: 137[/vc_column_text][vc_column_text]

When In Doubt, Go With Whole Eggs and Don’t Look Back

Don’t be afraid of the fat! If you’re looking for protein and nutrients on a low-carb diet to get shredded like a Greek god (why wouldn’t you be?), whole eggs is the better choice over egg whites.

Whole eggs do contain more calories from fat than they do from protein, but dietary fats slow protein absorption, allowing it to stay with you longer. When it comes to bodybuilding, the better amino acid profile also is found in whole eggs.

While you can’t go wrong with the quick fix of egg whites, whenever possible, whole eggs will take you to the promised land. Remember the magic number: 3. Up to three whole eggs a day has been found in studies to have a number of health benefits…even outside the weight room.

And it’s not even a cheat meal.

Honestly, eggs are one of the universe’s absolutes. Cheap, easy to prepare, taste great and can help get you jacked.

Why are you not in the dairy aisle getting a carton right now?[/vc_column_text][/vc_column][/vc_row]