Eat To Get Stronger – Eat Like An Iron Behemoth! Part II
Supplementation
Unfortunately, food alone can’t meet all your body’s nutrient requirements, especially if you are training for some serious strength.
Fortunately, there are supplements. The following is Team Iron Behemoths’ very own supplement stack – the stack that got us being some of the strongest men in the country.
i. Whey Protein
The most basic supplement one can have. If your budget only allows you to buy one supplement, then this is it. Whey protein is a fast absorbing protein that will help you easily meet your daily protein requirements. Team Iron Behemoths recommend taking one scoop of whey protein first thing in the morning and two scoops immediately after your training.
ii. Casein Protein
Complimentary to whey protein. As opposed to whey protein, casein protein is absorbed slowly into the body, providing your body longer lasting fuel. This is especially useful when you are unable to get meals for an extended period of time, such as when you’re sleeping. Team Iron Behemoths recommend taking casein protein just before bed, and between meals if you are unable to get proper food (e.g. between classes, etc).
iii. Mass Gainers
Mass Gainers is a great way to get quality, clean calories, especially for those who have trouble wolfing down large amounts of food. Mass gainers typically contain whey protein and slow digesting carbohydrates. Team Iron Behemoths recommends taking mass gainers in between meals or in place of them if you are unable to get proper food.
iv. Creatine
Creatine plays a vital role in cellular energy production it also regenerate ATP stores in the body. Creatine volumizes the muscles by pushing more water and nutrients into them and also enhances endurance in athletes, which in return increases power output.
v. Glutamine
Glutamine carries with it a whole host of benefits including helping your body preserve muscle tissue and recover faster from workouts, boosting your immune system, and even aiding memory recall and concentration. Team Iron Behemoths strongly recommends supplementing with glutamine for anyone serious about improving their athletic performance.
vi. BCAAs
BCAAs are made up of valine, leucine, and iso-leucine, which are the three most important amino acids in the body’s manufacture, maintenance and repair of muscle-tissue. Supplementing with BCAAs will ensure that the proteins are broken down and fully absorbed by your body. Team Iron Behemoths advocates adding BCAAs to every protein shake you take.
vii. Glucosamine – Taking care of your joints is of paramount importance if you want to ensure longevity in weight-training. Lifting all those bar-bending weights sure take a toll on your joints, so be sure to keep them healthy by supplementing with glucosamine.
viii. EFAs
Studies have shown that essential fatty acids (EFAs), such as fish oil and flax seed oil, provides a whole range of benefits such as a reduced chances of cardiovascular diseases, improved reproductive function, less achy and inflamed joints, etc. It has even been used to treat depression. Just eating more fish and nuts alone won’t suffice to provide your body all the EFAs it needs, hence, it is necessary to supplement with EFAs.
ix. Vitamin C and Multi-Vitamins
Vitamins play an important role in keeping the body functioning properly. Vitamins boost your immune system and keep you healthy. What’s the point of being “strong” but sickly? It is almost impossible to get all the vitamins your body requires through eating food alone, hence, supplementation is necessary. x. Sleep Enhancers – Quality sleep is key to helping your body recover and grow bigger and stronger. Sleep enhancers help you achieve better quality of sleep, thereby helping you get the most of your training. xi. Caffeine – Caffeine supplements are a great way to boost your workouts. These supplements give you the extra energy you need to push through that last rep and get the most out of every single set in the gym. Great supplement especially for those who feel tired out by their daily work/school, etc.
xii. Testosterone-Boosters
Finally, if you really need an additional boost, testosterone boosters might just help. Testosterone is the male sex hormone that is responsible for strength and muscle growth, not to mention sex drive and performance. These supplements boost your body’s production of testosterone naturally.
Conclusion
As you can see, being strong sure isn’t easy, but it certainly is very possible since you now have been armed with Team Iron Behemoths’ very own nutrition and supplementation tips.
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