Advantages and Disadvantages of gainers

Mass Gainer is an effective option for those who want to grow both mass and muscle, and just like most health supplements, there are certain advantages and disadvantages that you must know. Find out in this article.

To earn the best gains, you can depend on reliable Mass Gainers. But before that, you must know the best mass gainers to use as per your health condition and fitness goals you want to achieve. If you are trying to build muscles and gain mass, it is essential to understand the balanced mechanism required in the body between protein and carbohydrates.

For many Mass Gainer is a good option to start with for building muscle mass and body mass. One of the best mass gainers is available at a high price but the quality offered is supreme. A few of them are available at low cost and best in its class, such as Absolute Nutrition – Mass Gainer. The formula is enriched with intense carbohydrates and essential bodybuilding nutrients.

Here are some benefits of Mass Gainer that you should consider:  


  1. Improves body stamina

With a gradual dosage of high carbohydrates formula, after 3-4 weeks enormous amount of improvement in terms of energy, muscle building, and stamina. Those who have it twice a day and follow a regular fitness regime can observe a tremendous amount of body enhancement. After a point, you can replace the mass gainer with the Whey Protein formula.

2. Increases body weight

After consuming 2 scoops of rich carbs formula, you can see the difference in your body weight. For example, if you want to increase your weight by at least 5-7 kgs. It will take you 2-3 months to do so with the help of a reliable Mass Gaining supplement. With Absolute Nutrition Mass Gainer you can gain 5kgs in 2 months with rigorous exercise and a balanced diet.

3. High in calories

Mass Gainers are considered best for gaining calories and compensating for the lost energy and carbs post-workout. Most of the athletes and bodybuilders depend on the Mass Gainers to maintain the bulk and weight in the body. In most cases, it is good to have a rich carbs formula that offers a minimal quantity of protein.

4. Stabilizes muscle recovery phenomenon

To maintain a certain level of protein in your body, Mass Gaining supplements not only offers a rich amount of carbs, and calories, but also ensures consistency in the protein nutrients needed for the body growth. If you consume this formula regularly, you can expect muscle growth and fast recovery post-workout. It is advised to most of the bodybuilders to go with a high-intensity carbs formula or mass gainer to recover fast.

5. Keeps the energy level upgraded

You must have noticed that after having it, within an hour your energy increases immensely. It safeguards you from any muscle injury and makes the recovery process even faster. With proper diet and exercise, it works phenomenally on your body. All the heavy weight lifters consider Mass Gainer to be a trusted source to incorporate the right amount of energy.

6. Supports muscle growth

A gradual impact that you can see as a positive outcome after some time is an increase in muscle enhancement. However, this is primarily a major role of whey protein formula, but with Mass Gaining supplement you can expect a noticeable amount of muscle growth.


  1. Complication for diabetic

Those who are suffering from diabetes already must consult with a dietician or trainer before consuming any health supplements or Mass Gainer. It can be tricky for those who are going through any medical condition.

2. Overdose can be a problem

Many beginners have this misconception that using a mass gainer twice or thrice a day would give them fast results, but this is not true. It can be harmful to their metabolism as it would be too much for the system to digest.

3. Not suitable for dairy allergic users

If anyone is allergic to milk and dairy products, then any of the Mass Gainer must not be consumed with milk. It is better to take it will water or ask your dietician to go with the closest alternative to it. Ideally, mass gainers should be consumed with milk, but when there is an exception, it can be avoided.

4. Avoid during any medication

In case you are going through a process of medication or recovery from a disease. It is not the right time to have a mass gainer as it needs a healthy metabolism to digest and no complications at all. So, if you are planning to have any mass gaining powder, you must consult once with your physician or nutritionist.


Despite the advantages and disadvantages discussed above, Mass Gainers should be chosen as per the requirement of an individual. There might be different conditioning, response, and demand of the body towards any particular health supplement or mass gainer. So you need to consider the user’s condition and requirement.

The Anatomy of a Great Mass Gainer – Good Or Bad?

Mass Gainers are mostly popular for gaining bulk, a few know the right implementation of the formula for bodybuilding. Here’s a quick look on what are the good and bad traits of best Mass Gainer supplements.

To understand the detailed functioning of Mass Gainer in India, you need to know the ingredients, variants, and processing with which they are curated. And for this going through the nutritional facts is not enough, instead, you must know what are the best Mass Gainers are offering and what variables can be added or subtracted to turn them into the perfect mass gaining formulas. 

A rich mass gaining formula basically contains a major ratio of complex carbohydrates, which simply means the addition of high calories to increase bulk in the body. Now, depending on the nutrition brand, the ratio of the carbs in the supplement varies. For example, if you buy Mass Gainer Supplement by Absolute Nutrition it will offer 90g of pure complex carbs ratio per serving. And this formulation might fluctuate based on the Mass Gainer brand you choose. So, whether the combination is good or bad can firstly be evaluated from the nutritional value it offers and the second method is to serve the formula for a period of time and find out the outcome. 

Till now Mass Gainer in India more or less offers a similar quantity of carbohydrates, which are not always complex carbs, and therefore the results might vary on each individual. To study whether the anatomy of a Mass Gainer is good or bad, here are the detailed pros and cons of Mass Gainer:


  1. Supremely high in calories 

When someone aims to gain weight, the first thing is to have a trusted source of rich calories, which are not easy and instant with a daily routine diet. Eating carbs around the clock is not possible for everyone. That’s when Mass Gainer supplements are used. They are perfect calorie boosters and with one serving it offers almost 1000 – 4000 calorie intake for your body that can help in building a bulky physique within 1-2 months.

2.       Rich carbohydrate content

Carbohydrate is the most essential ingredient in building a bulky body and also plays an important role in muscle building as well. This is exactly what you get with a Mass Gaining supplement, a dense proportion of high carbohydrates to fuel in for a stronger and bulkier body. In most cases, either user depends on protein supplements or mass gainers, but in fact, both the supplements help you balance the number of carbs and protein in the body. Carbs not only boost muscle growth but also increases glucose levels, which is also required. 

3.       Creatine monohydrate offered

Now when it comes to mass gaining and muscle strengthening, Creatine monohydrate is a common ingredient that you will hear about, but few know the use and its impact. It basically helps in speedy recovery of muscles and supports muscle repairing activity. Therefore, when you have a Mass Gainer, it is suggested to choose the one that contains creatine as well. 

4.       Benefit of L-Glutamine

Mass Gaining supplements are fused with agents that support your overall body growth, which includes muscle recovery nutrients and energy boosters. L-glutamine is one such element that is offered in most of the packages of best Mass Gainers. It is a type of amino acid that pumps up your energy level, required for daily workout, and enhances your immune system.

5.       Variety to choose from different calorie levels                                                                                                                                                                                                                                                                                                                                            

Depending on the fitness level you want to raise the body for, Weight Gainers are available with different capacities of calories. Among those, you can compare and pick what is best for your workout and body type. Please note that intake of calories should match with the calories you burn, otherwise it might develop a tendency of gaining unwanted fat, over a period of time. 


  1. Overconsumption is a common fault

While chasing a goal, sometimes people forget the difference between the right dosage and overdose. Now, due to underestimating the calorie intake and its effect, the result might turn out to be ugly. This means that you might be taking a much larger portion of calories than you should that can be harmful over a period of time. Before it’s too late to realize, you should consult with a trainer or dietician to know the right measure of dose for yourself. 

2.       Confusion between fat gain and protein gain

Due to a lack of complete knowledge and understanding, many users fail to differ among protein and carbs ingredients. Instead of having a rich protein supplement, they mistakenly over consume the Mass Gaining formula, which consists of major portions of carbohydrates that leads to gaining of calories and fat.

3.       Gastric Issues

If the supplement is not consumed at the right time and as per the measure mentioned on the product label, it can possibly cause gastric issues. If you already have a tendency to develop issues related to indigestion, it would be best to consult a dietician or nutrition expert before consuming the respective formula.


The above points explain that Mass Gaining supplements are beneficial for those who want to enhance both body mass and muscle volume. However, this might lead to some unwanted results if not consumed in a prescribed manner. This detailed anatomy will help you know the better use of a mass gaining formula while consuming regularly.

Are Mass-gainers better than food for bulking?

Though a wide variety of Mass Gaining supplements are available in the market, a lot of doubts and questions do not get answered. You will find those answers in this article.

If you look into the products that are priced cheap in the best Mass Gainer category, you will find out that they are not so rich in terms of nutritional value. While searching for the best Mass Gaining formulas, you must know the price is not the prime criterion to evaluate any product’s efficiency. Rather you should do an in-depth study of the nutrients these Mass gaining supplements offer. Only then you would know the reasonable Mass Gainer to buy for an increase in body weight. To understand how to choose the best mass gainer, you should know the essential factors discussed below.  

What is Mass Gainer?

Mass Gaining formulas are basically that contains a large ratio of carbohydrates and protein in small quantities. It is primarily a high-calorie health supplement that ensures weight gain by increasing daily calorie intake. This gradual process of carbs consumption leads to bulk gain. If you want to go for Real Gains Weight Gainer, you must know some basic nutritional facts about the Mass Gaining formula. It should contain at least 90g of carbohydrates and 30g of protein per serving. You can easily get this ratio in Absolute Nutrition Mass Gainer. The formula should be consumed in the specified measure mentioned on the label to see the desired changes in the body.

How effective are Mass Gainers?

Mass Gaining formula is formulated to help in increasing lean muscle mass and weight gain. Mostly it is recommended for those who are skinny and looking for balanced body weight. This supplement consists of protein ingredients, BCAAs, and other essential protein synthesis stimulating agents to make it a complete formula for muscle growth. Once you start to consume them, the results start to reflect within 2 weeks. The body mass starts to increase with which you can determine how you want to achieve your fitness goal.

When should you take Mass Gainer?

Ideally, Mass Gainers must be consumed within 30 mins post-workout. Again, it depends on the fitness schedule one is following. If the target is to gain muscle mass and bulk, then you must have it post-workout session. But with the aim to bulk up the body weight, it is important to consult your fitness trainer or nutrition expert to suggest the right dosage according to an individual’s body requirement.

Why should you not choose Whey protein for weight gain?

Firstly, you should know that Whey Protein supplements contain highly intense protein nutrients that offer 100-150 calories in one serving. Whereas, with a high-quality Weight Gainer you get 1250-1500 calories per serving.

Secondly, it is important to determine your goal and once you know it, you should understand the contribution of each in your body formation. With rich carbs, you gain weight, whereas with Whey Protein muscle building triggers and based on the intake of protein supplement results vary for each user. Different fitness goals such as bulk gaining, lean muscle building, or muscle growth would help you choose the right pick.

From the above points, it is clear that you must go for a Mass Gainer for gaining bulk in the body. It is suggested to use the Mass Gainer or Weight Gaining formula instead of using Whey Protein. Also, make sure that you follow a balanced diet, while the process of gaining weight is in progress. There is no alternative for that, however, Mass Gainer supplements are great supporters in fulfilling the target.

Bonus tip: You can have Mass Gainer for extra bulk for initial days, but later on you can switch to a Lean Mass Gainer as it contains an equal ratio of carbohydrates and protein.


All the factors must have helped you understand the difference and similarities of Mass Gainers and Protein supplements. And depending on the use and purpose of the user, the choice differs. But the answer to this debate is clear that Mass Gainers are a way better option than any Whey Protein formula. To fulfill the need of those extra calories can only be compensated by the Mass Gainer. However, you must note that long-term use of a Weight Gaining supplement might also lead to unwanted weight gain, if not consumed in the right quantity.

The ultimate guide: Use & Benefits of 100% Whey Protein Blend

If you are a beginner and looking forward to understand the use and importance of Whey Protein blend in muscle building, you must read this article. 

 Whey Protein supplement is one of the major pillars once you start to follow a fitness routine to build muscles. Those who are already indulged in bodybuilding professionally know the relevance of using the rich Whey Protein formula. But for those who are either new to this or have a vague idea about the benefits of Whey Protein, they should know the formulation, usage, and advantages it offers. 

 What is Whey Protein powder? 

Whey Protein means a milky serum that is rich in protein ingredients and extracted from milk following typical steps that consolidate into a high-quality protein supplement. It is devised from the casein found in the milk, the byproduct left after the cheese formation, is what Whey Protein is in liquid form. This rich protein liquid is further processed to get the dried-up powder form of Whey Protein, which is then fused with different flavors and offered by nutrition brands in different quality and quantity variants, based on the requirement of the fitness enthusiasts and bodybuilders.     

 Types of Whey Protein:

 Whey Protein formulas primarily are a formation of protein ingredients, but there are 3 types of Whey Protein formulas:

1.       Whey Protein Concentrate

This the most commonly used Whey Protein powder by fitness lovers and regular gym-goers. Whey Protein Concentrate offers 70-80% protein, containing milk sugar (lactose) and a small portion of fat. 

2.       Whey Protein Isolate 

This is the richest form of protein with 90% of protein content, and less lactose or fat. However, it doesn’t contain any of the nutrients offered in Whey Protein Concentrate. But the professional athletes and bodybuilders recommend this highly intense protein supplement. 

 3.       Whey Protein Hydrolysate

This is one of the least used protein supplements that are quick to digest. But the biggest drawback with this protein is its spiked cost. It is highly expensive and only used by top-notch medical and pharmaceuticals companies. Also, the insulin levels 

 Here are the Whey Protein Blend benefits:

  1. Boosts muscle growth

With the inclusion of the rich formula of Whey Protein Concentrate and Whey Protein Isolate, other muscle gaining ingredients. The percentage added of Whey Protein Concentrate formula is more than 90% of all other elements. When consumed regularly after doing the daily workout, muscle recovery and growth increases and helps in building a chiseled muscular body. 

2.     Recover muscles

A highly intense Whey Protein blend ensures the reformation of muscle tissues and hence, eliminates muscle soreness, minor damage, or fatigue. Most of the protein supplements are combined with BCAAs or other vitamin-enriched ingredients to recover the lost energy and muscle breakdown. 

 3.     Source of high-protein 

Whey Protein formulas are primarily devised from the scientifically formulated protein formula, when combined with milk in the form of protein shake, gives the best results. With the addition of high protein ingredients, Whey Protein formula becomes a complete dose of high protein for fitness lovers. It is beneficial for those who are not into bodybuilding, but yet they can build a healthy body by compensating the protein deficiency. 

 4.     Promotes antibodies to increase immunity 

With sufficient protein ingredients, your body starts to eliminate any toxic substances existing in the bloodstream or in your vital organs. This happens when the immunity supporting antibodies build a strong structure to fight back any bacterial or external diseases. In this way, the protein blend strengthens the basic structure of antibodies and enables you to prevent any harmful infection. 

 5.     Reduces weight

Many users of whey protein do not know the fact that with regular consumption of protein supplements, gradually the fat stored in the body starts to deteriorate. All the excess of fat starts to burn itself and gets replaced with rich protein, which supports muscle building and removes fat from the internal organs. 

6.     Supports cardiovascular healthy functioning

As per health experts, when your daily protein intake improves blood circulation maintains a healthy balance among different organs like heart, liver, kidney and supports muscle formation as well. Due to this, bad cholesterol is controlled and healthy cardiovascular functioning is ensured. 

 7.     Lowers cholesterol and blood pressure

According to a study, it has been observed that those who have a protein shake on a daily basis are less likely to have a disorder of high cholesterol and hypertension. The reason is basically the nourishment or various internal organs. The inclusion of essential protein ingredients automatically eliminates the unwanted fat or any acidic formation from the body, which results in smooth functioning of collective organs. 


The above points indicate that you need to know the kind of Whey Protein supplement you must have while knowing the benefits of using it. Whey Isolate or Whey Protein by Absolute Nutrition can be a good alternative, as they are powered with both types of Whey Protein Concentrate and Whey Protein Isolate. Whey Protein powder is going to be beneficial for not only bodybuilders but for all fitness lovers, who follow a personalized fitness regime and know their goal as well. Hence, the dosage and timing might vary a bit but the benefit it offers is more or less the same for all users.

Understanding 3 different Whey Protein types

Whey Protein supplements are extracted from milk and the basic quality of all types of protein is common, but a few qualities make them different from others. Let’s find out in this article.

When you start market research on your own to find out the best Whey Protein supplement for you, there are certain questions that erupt immediately when you see the descriptions. In some packs, you see Whey Protein Concentrate is mentioned, while on others you see a percentage of Whey Protein Isolate. Now the question is which one of them is good for you, and how would you know what percentage is effective or not. Though many fitness lovers buy Whey Protein formulas based out of Whey Protein Concentrate and Whey Protein Isolate, very few know the actual difference between the two.

However, all types of protein supplements are derived from milk, but the processing from which they are extracted is different. Hence, the variety of proteins are categorized based on their characteristics. The best Whey Protein Powder is easy to digest and contains high-quality protein. Whey Protein percentage in milk is around 20% and 80% of casein (slow-absorbing formula). Both the proteins are enriched with amino acids and muscle repair nutrients. Though there are many types of protein, Whey Protein can be divided into three types, namely Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI), Whey Protein Hydrolysate (WPH).

To understand these Whey Protein types, here’s a detailed explanation about each category:

  1. Whey Protein Concentrate

Among all Whey Protein types, Concentrate is the most commonly used protein supplement. One of the major reasons is its low-cost and high-nutrition. If you search the market, it is one of the cheap Whey Protein supplements but has tremendous nutritional value that is required by bodybuilders. Based on the nutrition brand and quantity of WPC in the protein supplement, the price range varies. The elements that you get in a Whey Protein Concentrate based supplement are:

  • At least 25g protein per serving      
  • Muscle recovery ingredients
  • Metabolism booster
  • Cheap amino acids
  • Available in Flavoured form
  • Fewer carbohydrates
  • Fat-free
  • Transparency of WPC percent included
  • Approved by the food authority

 2.     Whey Protein Isolate

Everything you know about Whey Protein Concentrate is a bit on the higher side in Whey Protein Isolate. Whey Protein Isolate is a bit richer in terms of quality, nutrition, and cost. Fat and lactose are much less on WPI. When the quality of the supplement improves by 90%, a price hike is natural. A pure Whey Protein Isolate offers supreme quality protein formula that is used and recommended by all athletes and bodybuilders. Here are the characteristics you find in a Whey Protein Isolate formula:

  • 26g protein per serving
  • 100% Whey Protein Isolate
  • Sugar-free
  • Digestive enzymes
  • Rich BCAAs and Glutamine
  • Low carbs and fat-free
  • Approved by the food authority
  • Transparency in the percentage of WPI

 3.     Whey Protein Hydrolysate 

The richest and fines quality of Whey Protein is WPH, i.e. Whey Protein Hydrolysate. It is the most expensive type of Whey Protein powders, and it is not a likable protein supplement. In spite of that WPH is the most effective protein powder in terms of results and has a higher insulin level, which is the best part about it. Ideally, the athletes and bodybuilders must consider this formula for muscle growth as it contains minimal glucose. Yet, it is not a popular protein supplement due to its cost and taste. Whey Protein Hydrolysate offers 80-90% of rich protein, but is quite hard to work with. It requires intense workout sessions to show positive results in your body, which is a rare possibility to find among fitness enthusiasts. However, Sports athletes, bodybuilders, and medical nutrition brands prefer WPH above any other Whey Protein type. Therefore, an average user of fitness lovers is unaware of this hydrolysate type of protein and not commonly found in the market.


To renovate your protein shake experience, many users come up with protein smoothies adding fruits, different flavours like chocolate, vanilla, and more. These methods are quite popular and appreciated by regular users. Every day a new recipe is there on the internet to experiment with your protein shake, and it is an emerging trend among the youth. Stay fit is no more philosophy, rather it’s a lifestyle now. The detailed understanding of the whey protein types mentioned above would help in choosing the right one to improve your nutritional smoothie.

What are proteins and what do they do?

From building your muscle tissues to maintaining your overall strength, protein has an important role to keep you going. Let’s find out more in this article.

Protein is a complex molecular structure that helps in forming a strong cell structure to regulate body functions by empowering tissues and other vital organs. Hence, when the body needs an essential push to enhance the potential of muscular cells, protein is the first and most needed ingredient for the body. On the contrary, deficiency of protein leads to deterioration of body functions, which is completely natural. 

 How are proteins formed?

Technically, protein consists of a thousand small units known as amino acids that are bound with long chains, also known as Branched Amino acids (BCAA). In total, there are 20 different types of amino acids, which help in forming the protein. These different sequences of Amino acids determine the 3-dimensional structure of protein for particular functioning. 

There are 5 basic characteristics of protein that helps in maintaining a variety of body functions:

  • Antibody 
  • Enzyme 
  • Messenger 
  • Structural component 
  • Transport/ storage 

Functions of protein in your body:

  1. Maintenance & growth

With the right proportion of protein, muscle tissues are formed and repaired. In normal conditions, protein helps in generating new muscle tissues, whereas in extreme conditions, when the body goes under intense physical training or workout, it needs more repairing protein agents. Hence, the demand for protein in the body increases. This is when the requirement of Whey Protein Powder emerges.         

2. Messenger for cells and tissues

Proteins are a great source of chemical messengers, which are known as hormones. These are the basis of all communications that take place between a cell, a tissue, or other organs. Hormones are released from endocrine tissues, which are then transported to the blood cells or tissues to bind the distorted muscle tissues, which need a sufficient amount of Whey Protein to compensate for such damages. This is the most common requirement for which Whey Protein for women is recommended. 

3. Initiate biochemical reactions

Enzymes are agents in your body that support thousands of chemical reactions at all times. These enzymes consist of substrates, which balance out the actions and reactions required to boost metabolic function. These functions include digestion, energy generation, blood clotting, and contraction of muscles. 

4. Forms body structure

Among the 20 types of proteins, Keratin, collagen, and elastin are rich in fiber that helps in repairing muscle stiffness. Keratin also supports the basic structure of skin, nails, and hair. Whereas, collagen strengthens the bones, joints, ligaments, and skin. As the name suggests, elastin is multiple times more flexible than collagen and hence it helps in sensitive areas such as lungs, uterus, and arteries.  

5. Balance pH levels

To balance out the levels of acid and bases in the blood cells is one of the major roles of protein. And this measured balance between them is evaluated by pH value. The range falls into the window of 0 to 14, where 0 is highly acidic, 7 neutral and 14 is low acidic or alkaline. These pH levels are balanced by maintaining the right hemoglobin, which is formulated with protein to make red blood cells. 

6. Empowers immunity

The formation of antibodies ensures the prevention of harmful diseases. The antibodies are produced by proteins, to keep your body strong enough to fight against all odds. To make sure that the protein amount is sufficient in your body you need to have protein supplements, as it helps in raising your immunity level. If you ever buy Whey Protein online, you would find boosting immunity is one of the major USPs of the supplement. 

7. Stores nutrition

The structure of a protein is such that it helps in building cells and transports those cells into the body to boost energy. These protein nutrients that are transported include vitamins, minerals, blood sugar, cholesterol, and oxygen. The elements are not only transported but are equally capable to store nutrients like iron and casein in the body so that these can be released at the time when your body needs them most. Such stored nutrients are also known as slow-absorbing proteins, as they do not reflect immediate results, instead, they take time to digestion and circulate in blood cells. 

8. Major energy source

The nutritional level offered with the help of protein can be evaluated if you consume the Whey Protein 1kg pack. It has so many nutritious muscular repairing and boosting protein, vitamins, and minerals that you can depend on to build muscles. Therefore, most of the athletes and bodybuilders trust Whey Protein powder to empower muscle strength. 

Conclusion: If you plan to build your muscles, all the above factors and functions would help you to recognize the importance of protein in your body. And how Whey protein supplement can support your body strength and overall wellness. 

Protein Powder: How to choose the perfect blend?

Shortlisting the best protein for you can be a stressful task to do. Out of the lot, how to figure out which one is the best for you? Let’s find out how to conclude this in the right order.

For everyone, the definition of fitness differs. A few beliefs in building muscles, for others it might be to look leaner and lose weight. While some of them want to carve out a bulky bodybuilder like physique. You cannot limit these requirements and expect everyone to follow a fixed pattern. Hence, to simplify it, here are some factors to consider while choosing the right protein powder based on a variety of reasons. 

Here are the tips to follow while choosing your perfect protein supplement:  

1. Find out your fitness goals:

Unless you do not know the point, where you want to move towards from now, you won’t know which direction to follow. This means you should find out what type of body you want to build. For example, it can be losing weight, gaining muscles, or gaining bulk. Unless it is not identified, neither you nor anyone else can suggest a protein supplement. 

2. If losing weight is on the list, follow this:

When you are not sure which weight loss protein powder is the best one to choose. You must go with a fast-absorbing protein supplement that offers digestive enzymes and high-dietary fiber. These elements will help you improve the metabolism and your appetite will be balanced out. With such a rich blend of protein powder, you would be able to lose weight.

 3. Enhance your diet with Casein:

Although it is a slow absorbing rich protein formula, which takes at least 6-8 hours to digest. Hence, it is preferred to be consumed before going to bed at night. It is a diary extract protein powder that repairs your muscle tissue overnight and bulks up your muscle mass. It fills you with the right amount of energy and pumps up your muscles to go through the day the next morning.

 4. Pick your favourite type of protein:

Most of you know that protein helps in building 80% of the muscle mass, which shows that it is one of the major elements that help in building muscular structure. Therefore, most of the athletes and bodybuilders strive to compensate for the muscle strength with protein supplements. But these protein supplements are not the same, they are divided into different categories of protein supplements:

Concentrate: Protein concentrate contains around 70-80% of protein along with other elements such as carbohydrates, minerals, fats, and water.

Isolate: Protein Isolate includes 90% of the protein with less amount of non-protein ingredients in it.

Hydrolysates: This is a partially digested protein that contains polypeptides and peptides. It is one of the undesirable proteins but quite effective, offering amino acids, etc.

 5. Know the right type of protein powder for you:

There are so many types of protein powders in the market that you might not be able to understand the basic difference between them. Here’s a brief description of all 5 types of gym protein powders:

Whey Protein: This is the most common workout powder, which is used by athletes and fitness lovers. It usually contains 20% of the cow’s milk, with branched amino acids (BCAAs) in the ratio of 2:1:1 i.e. Leucine, Isoleucine, and Valine.

Casein Protein: It is a slow-absorbing protein supplement, which offers sustained amino acids and works really well if served before going to bed at night.

Milk Protein: It contains a ratio of 80% essential amino acids and 20% of casein that offers sustained muscle growth with the help of amino acids.

Egg Protein: Egg protein is one of the rich protein qualities that help in building muscular strength. It contains essential amino acids that help in protein synthesis and are quick to digest.

Pea Protein: It is a great protein type for vegetarians, for those who have allergies towards eggs and diary. Pea protein is easy to digest, contains a rich amount of protein, offering plant-based protein powders.

6. Read nutritional facts carefully:

Go through the ingredients and pay attention to the fat and sugar contents included in the pack. Ideally, the user should choose low fat and sugar level protein supplements.

7. Go for the approved and tested products:

When you pick a specific nutrition brand, you must verify if the product is tested and approved by the respective food authorities or not.

Benefits of Protein powder:

  1. Helps in reducing weight
  2. Builds healthy metabolism
  3. Promotes your quick absorption potential
  4. Enhances your physical and mental strength
  5. Keep your skin and hair healthy
  6. Blood sugar level stabilizes gradually
  7. Appetite controller
  8. Strengthens a healthy immune system
  9. Helps in sustaining lean muscle mass
  10. Prevents muscle damage or deterioration
  11. Pushes hormone production
  12. Repair muscle tissues and soreness


For all fitness enthusiasts, it is essential to know how creatine monohydrate and Creapure supportive to keep them healthy. 

Those who are regular followers of a fitness regime know about the relevance of health supplements and how they are helpful in many ways. But a very few people know what are the differences between a Creatine monohydrate and Creapure. So, let’s start by understanding the basic nature of creatine monohydrate?

What is Creatine monohydrate?

This is a substance used in various health supportive supplements, mostly known as Creatine. In our body, muscle cells contain creatine. In fact, it is an element of our muscles that helps in generating energy while doing regular or high-intensity workout. Hence, those who are professional athletes or bodybuilders need to have this supplement in their body for better results. Around 95% of the creatine in your body is found in muscles, which is known as phosphocreatine. And the remaining 5% of the creatine goes into the brain, kidneys and liver. With the presence of creatine in muscle cells, muscle strength and recovery are achieved.

How does Creatine work in your body?

When Creatine phosphate is generated in muscle cells, it further helps in building a substance called Adenosine Triphosphate (ATP) in the body. This ATP prevents any kind of muscle contractions. According to the health experts, a normal person needs 1-3 grams of creatine per day. Half of which is absorbed from the routine diet and to compensate for the rest, you can rely on health supplements. Especially those who are athletes or bodybuilders, they need to improve their energy production for performance enhancement by using creatine supplements. Basically, Creatine/Amino acids are similar in terms of boosting energy into the muscles.

Benefits of Creatine supplements:

1. Enhance physical performance

Along with generating energy in muscle cells, boosting the athletic performance of a sportsman or fitness trainer is also one of the major creatine benefits. Most of the bodybuilders use and recommend having the right dosage of creatine monohydrate. Please note that it can be of any nutrition brand. Creapure is not the only creatine supplement to have, there are so many brands that you can choose from. 

2. Supports brain functioning

Creatine monohydrate is a rare substance that helps you fight against the neuron death that happens over time. By fusing creatine monohydrate, you can help it to prevent this phenomenon, as it supplies energy to protect those cells and sustains them to stay for long. Hence, it helps in preventing headaches, or dizziness. It is an essential supplement for those suffering from traumatic brain injuries. 

3. Repair muscle damage instantly

Fitness enthusiasts and regular followers of a fitness routine ensure to include creatine supplement along with their daily protein diet, to add natural push for the muscle cells to support muscle building process. Make sure you serve it regularly in the right proportion or consult with your gym instructor or nutrition expert. 

4. Potential antidepressant

Based on medical research, it has been found that it is a healthy supplement for a brain to function well. It resultantly helps in preventing mental fatigue, depression, or any other ailment related to the brain, among both men and women. 

5. Energy booster for cardio

While doing intense cardio training, such as sprint and other quick burst activities, if you consume creatine dosage, a significant change will be observed. Your energy level will be higher, and the muscle recovery will also be fast. 

How is Creapure different?

Many people confuse creatine with Creapure, they might sound similar but they are not. Creapure is primarily a brand name of a German company, ALzChem Trostberg GmbH. It claims to offer pure formulation of creatine monohydrate under this brand name for its users. As per the guidelines of respective food authorities in Germany, this product is offered for all those who want to increase their physical performance. But it doesn’t mean that this is a type of Creatine monohydrate, which many believe it to be. Rather it is simply a brand name. It might include high-quality creatine monohydrate but it is definitely not an alternative to creatine. Creatine is a substance that you can find in many brands or products, instead of assuming those brand names to be an ingredient.

So, next time if someone asks you the relevance of creatine your body, you would know it is not to be confused with Creapure. Happy Learning !

Keto diet for bodybuilders: How to gain and build muscles with a keto diet?

While building a muscular body, so many tips come your way. A must talk about Keto diet is one of them. Let’s find out in this article about how it can help you gain muscles.

When you start to plan a high-carbs or low-carbs diet, there is so much confusion already that you don’t know are they simply myths, or do they hold any strong factual basis to it. So, to understand how it works to help in building muscles particularly. You must find out the role and impact of Keto Diet on your body.

What is Keto Diet?

Firstly, you should know that Keto Diet or ketogenic diet is basically a low carb diet with high-fat ingredients. Now you might think that if it is so rich in fat, how can it help in reducing the mass and building muscles. But this is not the complete story, it has much more to it.

How does it work?

By lowering carbs proportion and adding more of fat in the body, it initiates a body transition that starts by attaining a metabolic state, i.e. Ketosis. When the Ketosis generates, it automatically gives less access to the glucose or carbs to overpower the system. Hence, to compensate for the usual energy source (carbs), the body starts to consume more fat to form Ketone bodies as their new source of fuel, instead of using carbs.

How much dosage should you take?

During the transition process of ketosis, generally you should consume 50 gm of carbs every day with a regular protein diet and rest of the calories are compensated with high fat ingredients offered in the Keto Diet. On an average, it takes up to 2-4 days’ time to generate ketosis, based on the individual body structure. In some cases, it might also take a week.

How does it help in building muscles?

As per studies, there are certain observations about Keto diet benefits such as it helps in building strength and improves performance in physical activities. These are similar results that have been achieved by high carbs diet as well. But Keto nutrition being an opposite diet formula is effective enough to provide the same result. With gradual shedding of fat, Ketosis helps in converting fat into fuel of your energy, which then transforms into muscles.

1.       Record your diet intake

While you are depending on a Keto diet supplement, you must keep a detailed record of the number of  servings in a day and the effect it causes on a weekly basis. This will help you understand in what areas you need to make changes to achieve  better results.

2.       Add rich amount of protein

The richer your protein intake is, the better impact it would have on building your muscles. You can have more green veggies, soybean, tofu, egg white, fish etc. Along with a rich keto diet plan, this will help you convert fat into muscles quickly without showing any side-effect of fatigue in the body.

3.       Take balanced carbs

Carbohydrates based foods are mandatory to get a keto pure effect. But the quantity must not exceed the fat ratio, as it will break down the formation of ketosis. This will slower down the conversion of fat into energy fuel. Hence, ensure to maintain a balance of all elements.

4.       Consume more fat than earlier

A Keto diet plan for weight loss has to follow this strictly, also it is important to strengthen the muscular build as well. The more fat you add into the diet, the ketosis formed after a week supports the body muscle tissues to repair, and evolve by using fat as the new energy source and ketosis.

5.       Test your ketone level regularly

This is not mandatory for you to take up, but if you want to check the level of ketosis formed in your body in order to make necessary changes, if any. It can be done by using Keto strips or through a keto breath test.  

A few suggestions to consider while you are on a Keto Diet:

1.       You can do some interesting Resistance-based training.

2.       You must get some good sleep of at least 7-8 hours. A well-rested body can help you achieve goals in a natural and healthy way.

3.       Keep a track of your transformational journey so that you get to understand your body pattern.

4.       Try not to have cheat meals during this time, avoid as much as you can to see smooth transformation.

Bonus tip: Many are unaware about the hidden carbs found in the beverages. Do not mistake a sweet beverage as a fluid, it will also add unwanted carbs into the body. So be careful while having any beverage. Either count the calories or avoid it.

How weight loss supplements help men in reducing fat?

Methods that all men should know about on the journey of losing weight. Let’s find out some mandatory and essential tips to follow.

For men, it is more about physical involvement, which is true to an extent. We must also know about the contribution and involvement of diet plays a major part in helping you reduce weight in a healthy way. Though losing weight can also be achieved only by concentrating on your exercises, it would not be fair to your body, if it’s not getting its deserving part of nutrition. Hence, to add creatine monohydrate-based supplements into your daily diet before workout would help in boosting muscle strength, metabolism and ultimately weight loss.

There are so many nutrition brands in the market, if you search for Creatine monohydrate online in India,you will very few trusted sources of the same category. For example, Absolute Nutrition – Creatine monohydrate formula is a great formula to support muscle strength during workout and also improves your metabolic process. So, if you are planning to reduce weight, you should workout regularly either by yourself or at the gym and use the best creatine monohydrate to enhance results.

Along with this, here are some tips that you are suggested to follow while reducing weight:

1. Eat nutritious food

As per most health experts, you should adapt a diet plan that consists of 50 percent of fruits & vegetables, 25 percent of whole grains, and remaining 25 percent should include protein. Along with this, at least 25-30 gm of daily intake is mandatory, if you really want to reduce weight in a healthy way. If you can, then completely eliminate the consumption of trans fat from your diet. Also, do not miss out on essential vitamins and minerals, if you must then you can also add multivitamin tablets as well.

2. Keep record of calories and weight

Maintaining your weekly report is compulsory, if not daily this helps you know whether you are able to follow the pattern religiously or not. If you find any indiscipline in the timing or quantity of calories, you must immediately rectify it in the future. Doing this will help you track not only diet but physical changes too. Note them down in detail so that you know what all helped in your transformation o a gradual basis. Many also keep a record of their BMI (Body Mass Index), which explains it all in technical language.

3. Indulge in physical activities

Workout or exercise regularly, no shortcuts in this. You have to burn out those calories and prepare your body to consume the nutrition and accumulate this in your body in the right manner. Now, you are free to choose what physical activity you want to choose, you can do gym, weight lifting, running, etc. whatever you may choose, but it should be intense enough to boost your muscles and burn fat. Minimum 150 minutes of workout every day. Also, do some changes in your lifestyle, such as taking stairs, outdoor games, dancing and more. Keep a track of your workout duration also.

4. Cut down calories in fluids

This means you need to drink those liquids, which does not contain high amounts of sugar or calories. Instead they should be supportive in improving your metabolism and should help you balance your appetite.

5. Weight loss supplements

There are a few brands that offer the best Creatine monohydrate, caffeine, Green tea, CLA formulas, which will help you lose weight quickly. But which nutrition brands are good to choose, must be cross-checked by checking whether they are FSSAI approved and have rich nutrition value or not? For example, Absolute Nutrition fat burning supplements and other health -supportive capsules. You can get one of them to support you through the fat loss journey.

6. Eat at the right time

When you are following a strict diet plan, you must figure what, when and how much to eat all three answers will determine the speed of your weight loss. It is not a one-time process, rather should go hand-in-hand with your diet, workout and metabolic speed. Therefore, you must learn to keep a balance among them.

7. Follow. Track. Innovate.

The diet and exercise plan you are following, must be evaluated after a week or two, to understand your weight loss pattern. In case you find some modification can be done, you must do it. And make a new innovative plan to achieve your results. For instance, if you observe that your workout sessions are not as fruitful, you can add more fiber centric food to your diet and see the changes, or you might experiment with different weight loss supplements to get results. So, this is a continuous process that you must keep on moderating, till you attain the result.


These tips are not only effective during weight loss, actually they must be adapted in your daily routine as part of your lifestyle. All these methods will help you reach closer to your daily fitness goals. You can choose the best ones that go hand in hand with your nutrition & body requirement. If you want to customize anyone, it would be suggested to consult with a nutrition expert or fitness trainer.