Some of us don’t mind eating an unvaried diet of the same few foods, day in and day out, year after year. Others need more variety in their diet to accommodate differing tastes, overall compliance, and the simple practicality of eating with family and friends.

With all of the different protein options available, along with some creativity, you will never have to endure a repetitive diet again. Let’s go over a list of 20 high-quality, high-protein, low-carbohydrate foods to make your diet varied, interesting, and, most of all, effective.

Editor’s Note: The content on Breaking Muscle is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen, diet plan, and/or supplement protocol, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for individualized consulting with a qualified medical professional.

High-Protein, Low-Carbohydrate Foods

• Benefits of a High-Protein Diet
• 20 High-Protein, Low-Carbohydrate Foods
• Sample High-Protein Menu Plan

The Benefits of a High-Protein, Low-Carb Diet

While protein does function in the repair and building of muscle tissue, it also is used by our bodies for more biological, less obvious, functions including make hormones and enzymes.

Protein also beats fat and carbohydrates for the thermic effect of food (TEF) — the increase in your metabolic rate that naturally occurs after eating. A higher TEF essentially means that you can eat more of it, compared to the two other macronutrients, with less chance of those calories being stored as body fat. (1)

Additionally, protein has a higher satiating effect than the other macronutrients. You’ll feel more full after a meal rich in protein, compared to a meal that’s carb- or fat-dominant. (2) All these benefits of protein can combine to make you leaner, more muscular, more satisfied, and potentially more healthy overall — just by focusing on a relatively high-protein diet.

Depending on your individual goals and current body composition, protein is typically prescribed at 0.8 to 1.25 grams per pound of body weight (1.76 to 2.75 grams per kilogram of body weight). Because athletes and lifters have varying goals for their target weight and body composition, the total calories and macronutrient breakdown are calculated respectively for weight loss, muscular weight gain, or maintenance.

Since protein is most often the macronutrient not drastically changed depending on your specific goal — while carbohydrates and fats are significantly scaled up and down — incorporating enough high-protein, low-carbohydrate food items can be an important part of designing a successful nutrition plan. 

The 20 Best High-Protein, Low-Carb Foods

Your individual daily meals certainly don’t need to include each of these foods throughout the day — that would be beyond impractical. However, regularly rotating your protein choices can deliver a variety of micronutrients (including vitamins and minerals), while also adjusting your macronutrients (total carb and fat intake).

While the foods listed are all relatively high in protein and low in carbohydrates, the fat content varies, which allows you to more accurately choose foods that fit your individual plan and goals. Try to get past any reluctance to trying some new foods or new methods of cooking. No rule says your options are limited to “grilled or boiled.”

Eggs

Eggs contain protein and healthy fats. They can be prepared in omelets, stews, scrambles, and frittatas to which meats, vegetables, cheeses, and herbs are often added. This provides a variety of flavors and textures. Hard or soft-boiled eggs can also make a convenient, portable snack, and can be used to complete a range of salads from classic egg salad to a comprehensive “chef’s salad.”

• Serving Size: One large egg
• Protein: 6 grams
• Fat: 5 grams
• Carbohydrates: 1 gram
• Calories: 74 calories

Egg Whites

Using exclusively egg whites in an omelet or scramble is a way to bump up a meal’s protein content without adding extra carbohydrates or fat. The whites can also be used in smoothies and muffins for added texture and volume, along with additional protein. Pasteurized liquid egg whites, sold in cartons, provide convenience because they do not have to be painstakingly separated from the yolks in a whole egg.

• Serving Size: ½ cup
• Protein: 13 grams
• Fat: 0 grams
• Carbohydrates: 1 gram
• Calories: 63 calories

Salmon

Salmon contains protein and heart-healthy omega-three fatty acids. (3) Because it contains a moderate amount of fat, it has a smooth mouthfeel unlike some more lean fish. It can be pan-fried, roasted, poached, broiled, or grilled, or even served over a salad. Salmon is also available canned and pre-cooked, making it a convenient, go-to source of protein when short on time.

• Serving Size: 6 ounces
• Protein: 40 grams
• Fat: 22 grams
• Carbohydrates: 0 grams
• Calories: 236 calories

Sardines

Sardines, like salmon, are another source of protein and omega-three fatty acids. The fresh variety can be similarly pan-fried, broiled, roasted, or grilled, or served over a salad. They are commonly available canned, packed either in water or oil, sometimes available with a variety of herbs, seasonings, and sauces, making them another convenient source of pre-cooked protein. Oil-packed sardines will contain higher levels of fats.

• Serving Size: 6 ounces
• Protein: 42 grams
• Fat: 19 grams
• Carbohydrates: 0 grams
• Calories: 354 calories

Tuna 

Tuna is a low-fat source of protein. Again, the fresh variety can be pan-fried, baked, or grilled, or served over a salad. It is commonly available canned or in pouches, packed in water or oil. Oil-packed tuna will contain higher levels of fats.

• Serving Size: 6 ounces
• Protein: 42 grams
• Fat: 3 grams
• Carbohydrates: 0 grams
• Calories: 190 calories

Shrimp

Shrimp is a lean shellfish that has relatively few calories for its volume. A relatively large amount can be eaten without necessarily “overeating,” making it a satisfying choice for people on weight-loss diets.

It can be grilled, sauteed, baked, or skewered for kebabs. It’s also a popular choice for tacos, burritos, and seafood salads. High-quality shrimp may be served raw in shrimp ceviche — a salad in which acid from citrus juice and onion denature its protein, instead of traditional cooking.

• Serving Size: 6 ounces
• Protein: 35 grams
• Fat: 3 grams
• Carbohydrates: 2 grams
• Calories: 180 calories

Pork Chops

Pork chops are a source of protein with varying amounts of fat depending on the cut. Because some cuts are fairly lean and subject to dryness, they are sometimes brined or marinated before cooking, adding both moisture and flavor. They are suitable for pan-frying, grilling, or roasting. They are available bone-in or boneless.

• Serving Size: 6 ounces
• Protein: 36 grams
• Fat: 18 grams
• Carbohydrates: 0 grams
• Calories: 306 calories

Pork Shoulder

Pork shoulder is a moderate-fat source of protein. It is a traditional barbecue item and can be braised, smoked, roasted, or skewered. It can be used in tacos, sandwiches, salads, soups, stews, and pasta, or served on its own as a main entree.

• Serving Size: 6 ounces
• Protein: 63 grams
• Fat: 30 grams
• Carbohydrates: 0 grams
• Calories: 454 calories

Ham

Ham is a relatively lean source of protein. It is a pork leg cut that has been preserved by curing. It is sometimes additionally preserved by smoking. It can be consumed in sandwiches, omelets, frittatas, pasta, rice dishes, salads, or as a main entree.

• Serving Size: 6 ounces
• Protein: 37 grams
• Fat: 8 grams
• Carbohydrates: 2 grams
• Calories: 236 calories

Sirloin Steak

Sirloin is one of the leaner cuts of steak. It can be prepared by grilling, roasting, pan-frying, or skewered for kebabs. Like most cuts of steak, it is commonly served as a main entree, but can be served over salads, alongside eggs at breakfast, and in sandwiches, fajitas, tacos, omelets, or frittatas.

• Serving Size: 6 ounces
• Protein: 52 grams
• Fat: 8 grams
• Carbohydrates: 0 grams
• Calories: 300 calories

Strip Steak

Strip steak is another relatively lean cut of red meat. It can be prepared in a variety of ways, nearly interchangeable with sirloin.

• Serving Size: 6 ounces
• Protein: 48 grams
• Fat: 6 grams
• Carbohydrates: 0 grams
• Calories: 294 calories

Ribeye Steak

Ribeye steak is a higher-fat steak with much marbling and a strong flavor.  It can be prepared similar to other cuts of steak. The higher fat content should be taken into consideration when preparing and serving, as ribeye will yield a higher calorie meal.

• Serving Size: 6 ounces
• Protein: 40 grams
• Fat: 37 grams
• Carbohydrates: 0 grams
• Calories: 494 calories

Lean Ground Beef

Lean ground beef has a fat content of 5%, which can be preferred over higher fat ground beef options to monitor total calorie intake. It can be used to make hamburgers, meatballs, meat sauce, stuffed peppers, tacos, burritos, or a classic meatloaf.

• Serving Size: 6 ounces
• Protein: 44 grams
• Fat: 10 grams
• Carbohydrates: 0 grams
• Calories: 280 calories

Beef Liver 

A staple of bodybuilding diets back in “the old days,” beef liver and other organ meats have made a comeback on some personal menus thanks to its consumption being dubiously promoted on social media. Like other organ meats, liver has a strong flavor and it tends to either be loved or intensely disliked. It can be prepared by grilling or pan-frying.

• Serving Size: 6 ounces
• Protein: 50 grams
• Fat: 9 grams
• Carbohydrates: 8 grams
• Calories: 324 calories

Cottage Cheese

Cottage cheese is a dairy product consisting of curds and whey from skimmed milk, to which cream is added. It has a sour flavor, and it can be eaten on its own, with pasta, on toast, or with granola, nuts, fruit, or vegetables. It is commonly available in fat-free, 1%, 2%, and 4% (whole or full-fat) varieties.

• Serving Size: 1 cup, 4% (full-fat)
• Protein: 25 grams
• Fat: 8 grams
• Carbohydrates: 8 grams
• Calories: 222 calories

Greek Yogurt

Greek yogurt is yogurt strained of most of its whey, giving it a thicker consistency and higher-protein content than a similar volume of more common, unstrained yogurt. It can be eaten plain, topped with fruit, granola, seeds, or nuts, and used in smoothies. It is available in fat-free, 2%, and full-fat varieties. Note that many pre-flavored Greek yogurts often contain higher levels of carbohydrates from added sugar.

• Serving Size: 1 cup, 2%
• Protein: 24 grams
• Fat: 3 grams
• Carbohydrates: 9 grams
• Calories: 160 calories

Chicken Breast

Chicken breast is a quintessential muscle-building food because it is a low-fat source of protein that can be eaten in a variety of forms. It can be poached, grilled, pan-fried, roasted, or skewered for kebabs. It can be cut and served in sandwiches, on salads, in omelets, soups, frittatas, quiches, and tacos, or served as a showcase main entree.

Because of a mild flavor, it can serve as a blank slate for flavor profiles of your choice. Don’t be afraid to experiment with seasonings beyond simple salt and pepper.

• Serving Size: 6 ounces, boneless/skinless
• Protein: 52 grams
• Fat: 6 grams
• Carbohydrates: 0 grams
• Calories: 281 calories

Chicken Thighs

Chicken thighs are a protein source moderate in fat. Like chicken breast, thighs can be eaten in a wide variety of forms. They can be braised, pan-fried, roasted, grilled, or skewered for kebabs. They can also be used in stews, soups, quiches, tacos, sandwiches, and tacos, or used as a main entree.

• Serving Size: 6 ounces, boneless/skinless
• Protein: 42 grams
• Fat: 15 grams
• Carbohydrates: 0 grams
• Calories: 310 calories

Whey Protein Powder

Whey protein powder is a convenient, low-fat, low-carbohydrate protein. It is dried whey, which is the portion of milk that separates from curds during cheesemaking. It is a convenient protein source, with a shaker bottle or blender, a protein shake can be made in seconds and carried out the door.

RELATED: Best Whey Protein Powders

Other items, such as fruit, nut butters, vegetables, and different kinds of milk or milk alternatives can be added to make a customized smoothie. Whey protein can also used in recipes for pancakes, muffins, cakes, and even cookies. Note that scoop portions and specific macronutrients will vary between brands and flavors.

• Serving Size: 1 scoop (31 grams)
• Protein: 24 grams
• Fat: 3 grams
• Carbohydrates: 3 grams
• Calories: 120 calories

Casein Protein Powder

Casein protein powder is another convenient, low-fat, low-carbohydrate protein. It is dried casein, the milk protein of curds. Casein is sometimes considered a “slow digesting” protein, allowing it to increase feelings of satiety and curb hunger for longer periods. (4) The same method and recipes used for whey protein powder can be used for casein. Similarly, the scoop portions and specific macronutrients will vary between brands and flavors.

RELATED: Best Protein Powder

• Serving Size: 1 scoop (33 grams)
• Protein: 24 grams
• Fat: 0 grams
• Carbohydrates: 3 grams
• Calories: 110 calories

Sample High-Protein Menu Plan

Now that you have a list of a wide variety of protein-packed foods, here is an example of a day’s menu for a 200-pound (90.7-kilogram) athlete. Seeing a full day’s plan should help you see how to work high-quality protein choices into your diet.

The sample plan is calculated to provide approximately 1.25 grams of protein per pound (2.75 grams per kilogram) of body weight, 3,500 total calories, 20% of the calories from fat, and the remaining calories from carbohydrates. This is a general, effective guideline for athletes and offseason bodybuilders.

Meal One

• Omelet — 1 cup egg whites, 1 whole egg, 1-ounce ham, ½-cup cooked spinach
• Cream of Wheat cereal — 1 cup
• Banana — 1 medium

Total: 50 grams protein, 9 grams fat, 106 grams carbs, 684 calories

Snack One

• Smoothie — 1 scoop whey protein powder, ½ cup 2% Greek yogurt, 1 tablespoon peanut butter, ½-cup oatmeal, 1 cup frozen fruit, 2 cups water

Total: 45 grams protein, 16 grams fat, 53 grams carbs, 505 calories

Meal Two

• Broccoli — 1 cup, cooked
• Chicken Breast — 6 ounces, boneless/skinless
• Rice — 2 cups
• Avocado — 1 medium

Total: 65 grams protein, 28 grams fat, 107 grams carbs, 949 calories

Snack Two

• Full-Fat (4%) Cottage Cheese — 1 cup
• Granola — 1 cup

Total: 34 grams protein, 15 grams fat, 57 grams carbohydrates, 390 calories

Meal Three

• Asparagus — 1 cup, cooked
• Sirloin Steak — 6 ounces
• Potato — 10 ounces, baked
• Butter — 1 tablespoon

Total: 67 grams protein, 19 grams fat, 118 grams carbohydrates, 905 calories

Daily Total

• Protein — 261 grams
• Fat — 87 grams
• Carbohydrates — 441 grams
• Calories — 3,433 calories — 30% protein, 22% fat, 51% carbohydrates

A Protein-Packed Plan

Now you have the knowledge to work a variety of high-protein foods into your diet without compromising on quality or nutrition, and without settling for a humdrum existence rotating between the same two or three protein sources. Setup an overall plan that suits your physique or performance goals, and make adjustments as needed to ensure success. Get out your calculator, pen and paper, frying pan, and grill, and get to it.

References

1. Westerterp K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5. https://doi.org/10.1186/1743-7075-1-5
2. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
3. Khan, S. U., Lone, A. N., Khan, M. S., Virani, S. S., Blumenthal, R. S., Nasir, K., Miller, M., Michos, E. D., Ballantyne, C. M., Boden, W. E., & Bhatt, D. L. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine, 38, 100997. https://doi.org/10.1016/j.eclinm.2021.100997
4. Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of sports science & medicine, 3(3), 118–130.

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The post The 20 Best High-Protein, Low-Carb Foods from a Registered Dietitian appeared first on Breaking Muscle.

Rather than trying to construct an effective diet plan on your own, you might be ready to enlist the help of a professional, but who?

If you search around the web, you’re likely to find services offered by dietitians, as well as by nutritionists. While the occupations might sound identical, they actually have very different and distinct roles and responsibilities.

Both professionals offer nutrition-based counseling, but they’re distinguished by their educational requirements, their potential to help a variety of clients and goals, even their technical legal standing. Here’s an extensive look at what really lies behind these two confusing titles.

Nutritionist vs. Dietitian

• What Do They Know?
• What Do They Do?
• Which Do You Need?

Education Requirements — What Do They Know?

Beginning with fundamental educational requirements, nutritionists and dietitians differ greatly. What formal education is required to begin a career as a nutritionist? None. One can simply educate themself on general nutrition principles to whatever extent they see fit and then apply the title of “nutritionist.”

The self-determined criteria might include getting a formal education in nutrition or obtaining a certification in nutrition offered by various organizations, such as Precision Nutrition or the ISSA Nutritionist Certification. However, neither a higher education degree nor an accredited certification are technically required before being labeled a nutritionist.

What education is required to become a registered dietitian? Quite a bit. In the US, for example, a four-year undergraduate degree in nutrition and a seven to 12-month unpaid dietetic internship are mandatory.

After which prospective dietitians obtain registration by passing the Registered Dietitian Examination offered by the Commission on Dietetics Registration (CDR) of the Academy of Nutrition and Dietetics (AND). Hence the title “registered dietitian” (RD). 

Many dietitians have gone on to obtain a master’s degree and/or PhD in nutrition or related fields. In fact, starting in January 2024, prospective dietitians will be required to obtain a master’s degree in nutrition to qualify for completing the RD examination. (1)

As a snapshot of what a dietitian needs to study, an undergraduate degree in nutrition includes courses in preparatory math, general chemistry, organic chemistry, biochemistry, and microbiology.

The curriculum also includes courses that make up what is called a Didactic Program in Dietetics (DPD), which includes Introduction into Dietetics and Nutrition, Community Nutrition, Medical Nutrition Therapy (MNT), Advanced Concepts in Nutrition, Food Service Management, Energy and Exercise, Nutrition Communication, Research Methodology, Food and Culture, Contemporary Nutrition, and Advanced Concepts in Nutrition. 

A seven-month-long dietetic internship program consists of 1,200 to 1,500 hours of training supervised by preceptors (experienced RDs). This training involves working in rotations for clinical nutrition in a skilled nursing facility and hospital; community nutrition in a non-profit or government agency or health-maintenance organization, such as Women, Infants, and Children (WIC) or Meals on Wheels; and food service management in a school and skilled nursing facility or hospital. 

Aside from nutritionists and dietitians, there is also an occupational designation of nutrition professionals called Certified Dietitian-Nutritionists (CDN). To be a CDN, one has to complete an undergraduate degree in nutrition, complete 10 years of experience in nutritional practice (usually under the supervision of a registered dietitian), and show proof of education and experience to the Office of Professions of the Department of Education. 

Services Provided — What Do They Do?

Both dietitians and nutritionists can provide nutrition education and counseling to people looking for weight control, body composition and physical performance goals, or general well-being.

However, nutritionists are generally not legally allowed to provide advice for those medical conditions. So it would be beyond the scope of practice for a nutritionist to consult with a person with diabetes, for example.

Dietitians can provide those types of services for a variety of medical conditions such as bariatrics, kidney disease, hyperlipidemia (high cholesterol), cardiovascular diseases, or diabetes.

Dietitians can also work with people in various stages of life including pediatrics, pregnancy, and advanced age. Additionally, dietitians can write prescriptions for enteral (tube-feeding) and parenteral (intravenous) nutrition in skilled nursing facilities and hospitals. 

Both dietitians and nutritionists may work for athletic teams, in private practice, or in fitness and weight loss centers. However, because of their education, training, legal status, and ability to care for health conditions, dietitians can also be found working in hospitals, skilled-nursing facilities, academia, public health programs, health maintenance organizations, and government agencies. 

Know Your Goal — Which Do You Need?

When the time comes that you’re ready to let a professional develop a goal-focused nutrition plan, whether it’s for building muscle or shedding fat, you might decide to invest in working with either a nutritionist or a dietitian.

If you are someone with no current medical conditions that are managed by nutrition (high cholesterol, diabetes, kidney disease, etc.) and your goals are to improve your  overall well-being or just to increase your own general education on nutrition, you can choose either a dietitian or nutritionist.

For more tangible goals such as weight loss, muscle gain, contest prep for physique competitions like bodybuilding, or optimal physical performance — whether it’s for a traditional sport like baseball or a strength sport like powerlifting — you could also be well-served by either a dietitian or nutritionist.

However, if you need the nutrition-based management of medical conditions, you should look for counseling from a dietitian. Their training requires more in-depth education and experience working with significant medical issues, which allows more appropriate and more accurate recommendations.

How to Make the Right Choice

Whether you seek the services of an individual nutritionist or dietitian, be sure to review their education and general credentials. It’s also important to check their history working in the specific area of nutrition you’ll be utilizing them for.

If you are a powerlifter, athlete, or bodybuilder and you’re aiming to meet strength, performance, or body composition goals, check to see if the nutrition professional you are considering has experience counseling others with the same goals. The nutritionist or dietitian might even have personal experience reaching those goals.

Similarly, if you are seeking nutrition counseling for a medical condition, look into the background and success rate of a prospective dietitian. With the advent of social media and personal/professional websites, many nutrition professionals may have photo collections showcasing the results and testimonials from their clients. 

Diet isn’t a “Four-Letter Word”

Now you’re ready to make a proper decision as to which of the seemingly interchangeable occupational designations can help you best plan your diet. You also now have a better idea of who will be taking care of your, or your loved ones’, nutritional needs when it comes to healthcare institutions. The right (or wrong) nutrition professional could end up being the difference between success and failure or fitness and sickness.

References

1. Sanchez, M. and Pucciarelli, D.L. (2019) Master’s Degree, a New Requirement to Become an RDN by 2024: A Comparison of Nutrition Graduate Programs Offered in the USA. Food and Nutrition Sciences, 10, 1-14. https://doi.org/10.4236/fns.2019.101001

Featured Image:ME Image / Shutterstock

The post Nutritionist vs. Dietitian: What’s the Difference Between These Nutrition Experts? appeared first on Breaking Muscle.

Sure, you might’ve taken a stab at some posing in between sets or after workouts, and you might even know the names of some of the most popular bodybuilding poses. But if you’ve never actually competed, you might not know exactly what all eight mandatory poses are, let alone how to perform them in ways that show off all the hard work you put into muscle-building workouts and a strict fat loss diet.

When it’s time for the big showdown on stage, posing skill can make or break your physique. The mandatory bodybuilding poses are the positions that you must perform in bodybuilding competitions, as expected by judges. Even if you don’t ever plan on stepping on stage, here’s an explanation of each pose so you can understand what bodybuilders are actually doing, or maybe brush up in time for your next set of progress pics.

Bodybuilding Poses

• Front Double Biceps
• Back Double Biceps
• Front Lat Spread
• Rear Lat Spread
• Side Chest
• Side Triceps
• Abs and Thighs
• Most Muscular

Front Double Biceps Pose

The front double biceps pose is done while facing head-on toward the judges and audience. This iconic pose shows the entire front side of the body. It is one of the poses that, if done effectively, can make you appear bigger and wider than you actually are.

Aside from the most muscular pose, the front double biceps is possibly one of the most popular and most recognizable poses of all time. It’s done by bodybuilders, gymrats, athletes, and fitness fanatics when trying to show off their physiques. It’s even attempted by non-lifters and small children when they want to “make a muscle” for a picture.

How To Do It

Raise your upper arms out to your sides, so that your arms are slightly above horizontal. Aim your elbows roughly 10 to 20 degrees in front of you. Flex your biceps and forearms. Flex your serratus and, while doing so, spread your lats as wide as you possibly can. Envision your lats wrapped around your torso.

Draw your abdomen inward, as if you are trying to have your navel touch your lower back. Turn your feet out at approximately 45-degree angles. Keep your knees slightly bent while maintaining tension in your quadriceps. With all of your body in proper positions, try to stand as tall as possible, as if you are increasing your height by lengthening your spine. 

There is a tendency with this pose for some to aggressively flex their abs, pecs, and lats. What this actually does is make you appear shorter, narrower, and tense in a pose that is intended to show off width and poise. Other than your quads, forearms and biceps, no other muscles need to be flexed. 

What It Shows 

This pose primarily highlights development in your biceps, forearms, lats, serratus, and quadriceps. To a lesser extent, your pec development is on display. It also shows the degree of aesthetics and your degree of symmetry. 

Back Double Biceps Pose

The back double biceps pose is one of the first comparisons to showcase the muscles you don’t often see for yourself — the musculature on the back half of your body. Like the front double biceps pose, if done properly, the back double biceps can give the illusion of appearing bigger and wider than you are.

The back double biceps pose requires a strong mind-muscle connection, as well as the patience and coordination needed to focus on muscles you can’t see contracting. Dedicated practice is crucial for dialing-in correct technique.

How to Do It

Facing away from the audience, position your upper arms in the same way you would in the front double biceps pose — slightly above horizontal and aimed roughly 10 to 20-degrees toward the front. Flex your biceps, forearms, and serratus. Envision your lats wrapped around your torso. All the same cues so far, until it’s time for your back to shine.

Slightly round your upper back. Tense your lats and upper back, but do not draw your elbows back. Turn one foot 45-degrees outward with your knee slightly bent. Step back with your other foot and turn it out 45-degrees while putting tension on the floor, as if you were trying to screw the ball of your foot into the floor in a clockwise motion.

Finally, flex your hamstrings and glutes. When done properly, this pose should have you feeling as if you are sitting back on a base created by your highly-tensed lower body. 

What It Shows 

This pose shows the development of all three heads of your deltoid, your triceps and biceps, forearms, upper back, lats, glutes, hamstrings, and calves. It also reveals your symmetry and aesthetics.

Front Lat Spread Pose 

The front lat spread shows all the musculature on the front of your body. Like the front and back double biceps poses, this is intended to show off your aesthetics, as well as your v-taper. If you’ve spent time building a well-developed back, the front lat spread will let you highlight that muscularity without even turning around.

The front lat spread is so potentially impressive that Superman’s epic signature pose is, essentially, a modified front lat spread.

How to Do it

Face forward with your feet turned out at 45-degree angles. Flex your quads and put your hands on your waist. Draw your elbows forward and, as you do so, apply pressure into your waist to spread your lats as much as possible while flexing your serratus.

Flex your pecs as much as possible in this position. Remember to stand tall, as if you are trying to elongate your spine. Draw your navel inward, as if you are trying to connect your navel to your lower back, while keeping your midsection tight but not flexed. Envision yourself showing as much of your body as possible for a large presentation.

What It Shows

The front lat spread shows the development of your lats, pecs, arms, shoulders, and quads. It may not necessarily be considered a “finesse” pose, but can be used to highlight extreme muscularity and volume in a championship physique.

Rear Lat Spread Pose 

One phrase often passed along regarding the sport of bodybuilding is that, “contests are won from the back.” While overall muscularity and symmetry are certainly important criteria, the rear lat spread has specifically been a trademark pose for some of the best-built bodybuilders of all time.

Two-time Mr. Olympia Franco Columbu, six-time Mr. O Dorian Yates, and eight-time champion Ronnie Coleman are all closely associated with a dominant rear lat spread.

How to Do It 

Face away and set up like the previous back pose: turn one foot 45-degrees outward with a slightly bent knee. Step back with your other foot and turn it 45-degrees out and put tension on the floor. Imagine screwing the ball of your foot into the ground. Flex your hamstrings and glutes.

Put your hands at the sides of your waist and apply pressure. At the same time, round your mid and upper back, and flex your lats to spread them as much as possible. Just like the back double biceps, when this is properly done, your lower body tension should make it feel like you’re “sitting” on a stable base.

What It Shows 

The rear lat spread showcases the development of your upper back, lats, glutes, hamstrings, and calves. Even though it’s called a “lat spread,” don’t underestimate the importance of featuring your lower body during the pose. Neglecting to recruit your glutes, hamstrings, and calves means you’re forgetting to present 50% of your body to the judges. Good luck winning points with that approach.

Side Chest Pose 

The side chest pose, as its name implies, calls attention to your body’s musculature from the side. It is the pose many impressionable lifters saw Arnold Schwarzenegger perform for many of his most circulated photographs, showing off his massive upper body in his prime.

The side chest pose, for some, may feel awkward or unfamiliar because it’s “sideways” rather than front-facing or straight from the back. Take the time to get comfortable with the pose because, when it’s done right, it can be one of the most eye-catching displays of almost your entire physique.

How to Do It 

Stand with your dominant side facing the audience, judges, mirror, or camera set on selfie-mode. Tightly pack your dominant arm against your side, flex your bicep, and extend your wrist. Pack your other arm tightly against your opposite side while grabbing the wrist of your dominant arm.

Slightly bend the knee of your non-dominant side. Bend the knee of your dominant leg and pack it tightly against your other leg. You want your legs together. Rise onto the ball of your dominant foot, flex your quadriceps, and apply pressure down into the floor.

Do not flex the hamstring of your dominant leg — it should be pressing against your other leg to show its fullness. Finally, with your entire body packed with tension and your shoulders squared, twist your torso toward the viewer.

What It Shows 

The side chest pose shows the development of your deltoids, traps, chest, biceps, triceps, forearms, quads, and hamstrings. The only body parts missing from this impressive pose are your back and abs, so it’s an amazing opportunity to display what you’ve built.

Side Triceps Pose 

The side triceps, like the side chest pose, spotlights your musculature of the body from the side, but with more added exposure for your midsection.

Because the side triceps pose “opens up” your physique with your arms in a unique position, it’s an opportunity to highlight not only your triceps, but your abs, chest, and legs.

How to Do It 

Set your lower body exactly the same as the side chest pose – your legs bent and packed together, up on the ball of your front foot, driving your front foot into the ground while contracting your quads.

Straighten your dominant arm by your side and tightly pack against your side with your triceps flexed. Reach around your back with your other arm to grab the wrist of your dominant arm.

Apply pressure with your dominant arm against the tension created by your other arm grabbing your wrist, as if you were performing an isometric lateral raise — try “raising” your dominant arm while preventing the movement with your opposing arm.

Finally, with your whole body tensed and your abdomen and obliques flexed, twist your body toward whoever or whatever you are posing for.

What It Shows 

The side triceps pose shows the development of your triceps, pecs, abs, obliques, deltoids, quads, and hamstrings. Be sure to incorporate a twist to reveal your entire physique. Staying too narrow will limit your presentation and prevent a complete assessment of your physique.

Abs and Thighs Pose

The abs and thighs pose primarily shows the development of your quadriceps and midsection. Because your abs are on display front and center, this pose also shows one’s degree of leanness (or lack thereof).

Even though it’s specifically in the name, don’t forget to incorporate your lower body into the pose. Some bodybuilders get so focused on displaying their abdominal and oblique development, they miss the chance to show off their leg development.

How to Do It 

Plant one leg firmly with the foot turned out at roughly a 45-degree angle. Take one step forward with your other leg and set your foot on the food with your ankle extended (toe pointed forward).

Put your hands behind the back of your head with your elbows in the air. Round your entire back. Flex your abs, serratus, and quads as hard as possible. Don’t overemphasize flexing your arms or lats, which will take focus away from the primary featured muscles.

What It Shows 

This pose shows the development of your abs, lats, serratus, and quads. Your serratus, in particular, are prominently displayed due to the overhead arm position. The transition from sculpted serratus muscles to well-defined abdominals and obliques can leave a striking impression on judges.

Most Muscular Pose 

The most muscular pose, sometimes called the crab pose, shows the majority of muscle on the front of your body, especially your arms, shoulders, upper back, and traps. Because this pose requires a high-degree of tension throughout your entire body, it is also the one that shows off your total package.

It’s likely the most demanding of the poses due to the many muscles involved, but it’s also usually the one pose that fans react to with the most enthusiasm. Like the front double biceps, the most muscular is another pose that everyone from recreational lifters to bodybuilders to mainstream pro athletes uses to “look jacked.”

How To Do It 

Stand with your legs fairly close together and your feet turned out at 45-degree angles. With the hand that feels most natural, grab the wrist of your other arm and position both hands in front of your lower abs.

Keep your shoulders down and round your upper back to make your traps “pop.” Finally, flex your pecs, abs, biceps, forearms, abs, and quads as hard as possible. You should feel immense pressure throughout your entire body because you’re essentially flexing from head-to-toe.

What It Shows 

This pose shows the development of the traps, shoulders, arms, pecs, abs, and quads. The most muscular is sometimes considered “gratuitous” or meant to rile up the audience rather than display your physique, but don’t underestimate it. This dramatic pose is a chance to highlight both upper and lower body muscular development.

Ready to Strike a Pose

Like anything else, posing is perfected with practice.You can practice posing immediately after workouts, to learn how to display pumped up muscles, or some time after training for a more fresh posing session. If you do aim to compete, posing practice must be part of your preparation and it should become more frequent as the contest gets closer.

Don’t underestimate how demanding posing can be — you’ll be “pleasantly” surprised at how tough it is once you learn to flex the correct muscles in unison. And don’t overlook how much your physique can suffer if it’s presented with poor posing. Do yourself a favor. If you’re going to pose, on stage or in pictures, apply the right technique to make the most out of it.

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Many lifters know that protein is a critical nutrient for building muscle. Some lifters also know that protein is composed of amino acids. But one specific type of aminos — branched-chain amino acids (BCAAs)— could play a particularly significant role in supporting your training program. Here’s a closer look at this often discussed, rarely understood, power-packed trio.

BCAA Benefits

• What Are BCAAs
• 4 BCAA Benefits
• How to Use BCAAs
• Frequently Asked Questions

What Are BCAAs

Amino acids are organic compounds that serve as the building blocks of proteins. We need 20 different amino acids for a properly functioning, well-performing body. Of these amino acids, nine are considered essential because our bodies cannot form them on their own. We must consume them from protein-rich foods such as meat, dairy, and eggs, or from specific nutritional supplementation.

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

Three of these essential amino acids — leucine, isoleucine, and valine –  are considered “branched-chain amino acids” (BCAAs) because of their unique structure and roles in the body. BCAA supplementation, in particular, may be extremely useful for lifters looking to train harder, recover faster, and push themselves toward better overall results.

4 BCAA Benefits

Because nutrition information spreads quickly and frequently on the Internet, sometimes without regard to factual accuracy, it’s useful to refer to academic literature for the benefits of consuming specific nutrients or supplements.

It’s important to acquire a well-rounded understanding of the available data if you want to make the most well-informed decision before investing your time, money, and health. Here’s a look at some of the research-based benefits of BCAAs.

Reduced Muscle Soreness

BCAAs have been shown to lessen muscle soreness by mitigating muscular damage after exercise. In one study, subjects had reported significantly less muscle soreness and showed less decrease in muscular force two and three days after a squat session. (1) Other research has shown that delayed onset muscle soreness (DOMS), range of motion, and indicators of muscle damage were all significantly improved in subjects who consumed BCAAs before or after training, compared with those who ingested a placebo.

Interestingly, stronger benefits were shown in those who consumed them before exercise. (2) With that in mind, it could make sense to choose a pre-workout (if you use one) which includes BCAAs.

Improved Muscle Growth and Maintenance 

Another benefit provided by BCAAs is increased muscle protein synthesis — the process in which muscle is built or maintained. Jackman et al. (2017) had young resistance-trained men complete two trials in which they performed a leg workout consisting of leg extensions and leg presses, ingesting either BCAAs or a placebo immediately after training. (3)

Muscle biopsies taken one and four hours after each session showed that BCAAs ingested after exercising resulted in a significant increase in stimulation of myofibrillar muscle protein synthesis. In other words, having BCAAs after training may lead to more muscle growth.

Increased Endurance 

BCAAs have also been shown to increase endurance. Research showed that subjects who consumed BCAAs before an incremental treadmill workout had “times to exhaustion” significantly lengthier than those who received a placebo. (4)

Runners taking BCAAs were able to stay on the treadmill for longer periods, while running at higher intensities, compared to running without BCAAs. Cumulatively, performing cardio at a higher intensity and longer duration can contribute to improved conditioning, increased endurance, and a stronger training stimulus (for example, more calories burned per training session).

Reduced Mental Fatigue During Exercise

Ingestion of BCAAs have been shown to offer a psychological benefit during exercise, which can possibly aid in exercise compliance or “persistence” in competitive performance. One study had subjects complete a 60-minute stationary bike workout in the morning, after performing an exercise session the previous night in an attempt to lower glycogen stores — making the morning session that much more challenging. (5)

Subjects consumed BCAAs or a placebo before morning exercise sessions. Every ten minutes during the workout, they provided their rates of perceived exertion and mental fatigue — self-reported methods of gauging effort, fatigue, and overall difficulty of a workout.

Although both the placebo group and the BCAA group completed the same amount of work, those who consumed BCAAs reported significantly lower levels of perceived exertion and mental fatigue. In a previous study, researchers had subjects in long distance runners consume BCAAs or a placebo.

Results showed that mental well-being was improved for runners who consumed BCAAs. The data also showed that relatively slower runners had faster completion times than slower runners who had consumed a placebo. (6)

How to Use BCAAs

With any supplement, including BCAAs, dosing and timing can be make-or-break factors that determine whether or not they actually deliver the intended benefits. In the literature reviewed, anywhere from six to 20 grams of BCAAs were used per serving. BCAAs were typically consumed one hour before, during, or immediately after exercise.

From this, we can conclude that it would be effective to follow these guidelines for the benefits discussed. You can experiment with doses in the aforesaid range to see what works for your particular situation based on your training plan, overall nutrition, workout timing, and other individual variables.

For example, you could spend several weeks using six grams before training, while monitoring your rate of progress, general feeling during workouts, and recovery between sessions, before changing to supplementation during workouts. You might also experiment with higher doses, 10 to 15 grams, around workouts that involve higher training volume (more exercises or more sets/reps) or higher training intensities.

During a fat loss phase, higher doses of BCAAs may also be beneficial to support muscle growth and recovery during periods of calorie restriction. (7)

FAQs

As with other nutritional supplements and dietary approaches, there are some misunderstandings that can, and have, arisen regarding BCAAs. Here are some of the most common points of confusion.

The ABCs of BCAAs

There’s significant evidence that BCAAs have been shown to provide several key benefits for gym-goers looking to increase muscle, strength, and/or endurance. Although BCAAs shouldn’t used as a “crutch” for a poorly planned diet, they can deliver an extra edge for situations when your nutrition plan falls short on some nutrients or when your training volume/intensity is high. For reinforced muscle recovery, or even to help fight off any diet or training-related brain fog, consider adding BCAAs to your sports supplement arsenal.

References

1. Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., Sato, J., Shimomura, N., Kobayashi, H., & Mawatari, K. (2010). Branched-Chain Amino Acid Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness, International Journal of Sport Nutrition and Exercise Metabolism, 20(3), 236-244. Retrieved Jun 5, 2023, from https://doi.org/10.1123/ijsnem.20.3.236
2. Ra, S. G., Miyazaki, T., Kojima, R., Komine, S., Ishikura, K., Kawanaka, K., Honda, A., Matsuzaki, Y., & Ohmori, H. (2018). Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. The Journal of sports medicine and physical fitness, 58(11), 1582–1591. https://doi.org/10.23736/S0022-4707.17.07638-1
3. Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology, 8, 390. https://doi.org/10.3389/fphys.2017.00390
4. AbuMoh’d, M. F., Matalqah, L., & Al-Abdulla, Z. (2020). Effects of Oral Branched-Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue During an Incremental Exercise. Journal of human kinetics, 72, 69–78. https://doi.org/10.2478/hukin-2019-0099
5. BLOMSTRAND, E., HASSMÉN, P., EK, S., EKBLOM, B. and NEWSHOLME, E.A. (1997), Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise. Acta Physiologica Scandinavica, 159: 41-49. https://doi.org/10.1046/j.1365-201X.1997.547327000.x
6. Blomstrand, E., Hassmén, P., Ekblom, B., & Newsholme, E. A. (1991). Administration of branched-chain amino acids during sustained exercise–effects on performance and on plasma concentration of some amino acids. European journal of applied physiology and occupational physiology, 63(2), 83–88. https://doi.org/10.1007/BF00235174
7. Wesley David Dudgeon, Elizabeth Page Kelley & Timothy Paul Scheett (2016) In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet, Journal of the International Society of Sports Nutrition, 13:1, DOI: 10.1186/s12970-015-0112-9

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