Benefits of taking Protein Supplements for bodybuilding

Most of the aspiring athletes strive to attain their muscular body, and the common suggestion is to consume a rich Whey Protein supplement to bring transformation. Find out the benefits of protein supplements for bodybuilding. 

For all those who are in the bodybuilding industry for a long time would know the different types of whey protein supplements available in the market. But many beginners in the field of bodybuilding need to learn about protein supplements benefits so that they can attain their goals using the best for them.

There are options of protein for muscle gain and also protein supplements that help in boosting your metabolism. So, if you want to experience the best results from protein powders, you must know about the variety of supplements to be used.

Types of Protein supplements

Whey Protein supplements: Whey Protein powder is the most commonly used type of protein. It is quick to absorb and hence, gym trainers and dieticians consider this an ideal post-workout protein powder for all athletes and fitness enthusiasts.

Casein Protein: Containing the richest Glutamine that helps in muscle recovery is the best amino acid for muscle growth. At the same time, Casein is the slowest protein to absorb and works well when consumed before sleep as it repairs the muscles overnight.

Egg Protein: It is a lactose-based dairy-free protein type with a medium speed of digestion. Using Egg protein offers essential amino acids like lysine that helps in muscle enhancement and growth.

Pea Protein: For all the vegan, this is the ultimate source of protein. According to a theory, the protein quality of a pea is equal to an egg or soy. The protein content in a pea offers arginine, a rich amino acid that supports body strength.

Soy Protein: Again, it is a complete source of protein for vegans and vegetarians. Soy protein offers essential amino acids for muscle power.

Hemp Protein: Those who are allergic to dairy products or are lactose intolerant are not comfortable drinking Whey or casein protein shake post-workout. Hemp is a rare plant-based protein source, which contains 8 essential amino acids along with live enzymes, fatty acids, vitamins, and minerals. These ingredients support a strong digestive system and overall wellness.

Benefits of Protein supplement

Generates hormones, and enzymes – By consuming the optimum quantity of protein, production of hormones, enzymes, cellular messengers, and supporters of the immune system start to improve. Due to the deficiency of adequate protein, the healthy functioning of the muscular, and cardiovascular system gets affected, for which you need to fuel up your body with rich protein supplements.

Supports the immunity system – With the help of amino acids, glutamine, and vitamins, the body maintains a strong equilibrium of essential nutrients for overall body growth and prevents diseases as well.

Prevents muscle breakdown post-workout – Protein supplements are a great source of muscle developing agents that help in repairing any type of muscle damage. With quick absorption ability consuming a protein shake after workout is mandatory to nourish your muscles.

Heals “micro-tears” caused due to intense contraction – After completing your workout, it is the best time to add protein to your body. Due to intense fitness training muscle tissues start to tear up, which is repaired with an accurate dose of protein supplement.

Offers quick muscle recovery – With quick absorption ability, protein shake rejuvenates your muscle strength within 30 minutes when consumed after doing workout. 

Which protein type is suitable for you?

Being the most favorite supplement of fitness enthusiasts, Whey Protein is the highly recommended formula for regular gym-goers, due to quick muscle repair quality. However, to evaluate the best protein supplement, you need to measure the biological value, which is the nitrogen amount in the body that can be replaced with 100g protein in a regular diet. Therefore, protein supplements with a high rate of BV are considered to be adequate for promoting growth. Though it is a complicated topic among scientists, they are still trying to explore the topic to conclude an accurate report. But for a basic understanding, you should know that the best protein supplement must be chosen as per your need. There are fast-absorbing proteins like Whey Protein and slow releasing protein i.e. casein protein, pick the one that suits your body requirement.

Best time to take protein

Be prepared with a sufficient dose of calories to burn and tone up your muscles. But the best time to consume protein supplements is post-workout. It is the time when your muscle quenches for protein nourishing dose and at that time you must come up with Whey Protein supplement. This way you get to repair your muscles instantly. 

How much to consume?

In general, the minimum amount of protein an average adult should take should be 1 gram of protein per pound of body weight. Apart from this, the minimum protein intake increases as per the fitness regime you follow. 

Best time to take BCAA supplement

To know the best time of consuming BCAA supplement, you must know types of BCAAs and the essential benefits of using BCAA supplement during and post workout. Find out in this article. 

BCAAs are basically Branch Chain Amino Acids that are helpful in building muscular strength and offers overall nourishment to the body. These rich amino acids are primarily Leucine, Isoleucine, and Valine. Most of the athletes and bodybuilders who serve BCAA supplements during workout are unaware about the best time to consume it. Ideally, BCAA is a pre-workout supplement as it helps in building muscles and prevents any muscle damage due to intense workouts. Here are few benefits of consuming rich BCAA supplement powder during/after workout session:

Removes fatigue after workout

Increased level of Branched Amino Acids prevents tryptophan from entering in your brain that ultimately reduces the creations of serotonin in your body. Hence, it helps your body to avoid fatigue caused after exercise.

Reduces muscular damage or soreness

BCAAs essentially adds fuel to the muscles, which helps in removing muscle soreness usually caused due to long hours fitness training, running or weight lifting.

Supports muscle development

With rich amino acids, the body formulates a muscle developing formula by stimulating protein synthesis in the muscles, which then overpowers overall muscle breakdown.

Empowers immunity

Due to continuous workout, the body gradually reduces the glucose level, and that is the time when BCAAs offers a great source of energy. With maintaining sufficient energy level and by keeping the amino acids intact, BCAAs are converted into glutamine that fosters immunity system.

Repairs muscles instantly

While consuming the BCAAs in between the workout, it becomes easy for the muscles to propel energy from amino acids and fuse muscle recovery agents instantly in the body.

 Time Window to consume BCAA

As per the nutrition experts, BCAA supplements take 30 minutes time to release and show effect in the body. However, no study has determined the exact time taken by BCAAs to show results in the body.

Most nutritionists suggest and believe that a 45-60 minutes time window after exercise is good to ensure maximum muscle building. But new theories about fitness suggests that this time duration might stretch out to at least up to 5 hours from the time of workout. If you have already had a meal or protein shake before the workout, the time for BCAA supplement would become less important. BCAAs are easy to be consumed shortly before or after the workout, as it is easy to absorb and offers quick results.

Here’s the difference when you consume BCAA as:

Pre-workout supplement

When you take BCAA supplement before starting your workout, the fatigue level really goes down. Though BCAA is not equal to a full meal, it is sufficient enough to maintain the energy level to start a workout. Mostly, pre-workout BCAA supplement is suggested for those who go for a workout in the morning. It is suggested that you can take 5g-10g BCAA before workout.

Intra workout supplement

While taking an Absolute BCAA powder during training, you offer complete nourishment for your muscles as it is a refreshing beverage that recharges your mood and muscles at the same time. Considering BCAA powder an intra workout drink is a good idea as it helps in reducing fatigue level instantaneously. The suggested dosage of intra BCAA supplement is 5g (1 scoop).

Post Workout supplement

BCAAs are also a potential post workout drink as they are a great source for muscle recovery and repair. These premium branched amino acids provide support to muscle fibers and heals minor muscle damage. BCAA supplements are fast acting agents and quick absorption leads to instant recovery. It is suggested that you can take 5g-10g BCAA before workout, which is approximately 1-2 scoops of Amino acid formula.

Conclusion

From the above-mentioned points, you can understand the use and benefits of consuming BCAA supplements for bodybuilding. Therefore, to know the best time for you, consider factors such as time, duration and training type and they will help you evaluate the suitable time to take BCAA. Please note that taking BCAA powder is always better than the BCAA tablets, as powder tastes good, plus fast absorption shows quick results.  

How Energy Drinks Improve Your Workout Stamina?

Energy drinks offer the strength required to uplift your workout performance. To know their suitability, you must know the qualities they offer. Find out the best traits of workout energy drinks to improve your workouts.

Most of the athletes and professional bodybuilders depend on protein supplements to improve their muscular strength and stamina. But with enriched energy drinks you can elevate the stamina required to carry forward a workout activity. For your daily workouts, you constantly need a push to power up your muscles, with super-energetic instant drinks, you can expect to enhance the strength and endurance needed for continuous workouts. Plus, they are competent to recover muscles and help in building resistance for long hours workout sessions. Here are the added advantages of using stamina booster drink:

1. Boosts instant energy

When you consume as per the dosage mentioned on the product, it is obvious that you get instant boost in the energy level required during the workouts. These energy drinks offer high-energy ingredients, vitamins & minerals that compensates for lost salts due to exercise. With consumption of energy drinks, you get fast recovery to go forth with remaining workout activities. You must carry it to the gym, or any other sports activity you are into.

2. Quick muscle recovery

During or after workout, gym trainers and health experts suggest continuously boosting the energy level to prevent the risk of muscle damage. Also, the instant energy drinks help in reducing fatigue and enables a fast recovery of lost salts. With regular use of high-energy sports drinks, you can be assured of the power infused through rich vitamins and minerals.

3. Healthier than you think

Many gym goers, and athletes remain in dilemma about the nutritional value of energy drinks. They must know that energy drinks are not just about offering a certain amount of sugar, rather they recover all the essential nutrients of the body. Powered with creatine, glutamine, citrulline and betaine, these energy drinks push you to stretch the limits of your workout potential. Gradually, your capacity and pumped up energy meet at the point of success.

4. Maintains happy mood

After doing a tiring workout, the best thing you can offer to your body is a refreshing energy drink to quench the thirst of recovery. When you have these energy drinks on a regular basis, a noticeable change can be observed in your performance as well as in your mood. Sufficient amount of glucose keeps both your body and mood charged up.

5. Enhances memory

As per studies, it has been observed that regular use of energy drinks keeps your brain effectively active. To keep your body hydrated, antioxidants play an important part. Likewise, there are proven results experienced by many users that due to the addition of rich amino acids and vitamins, they have observed tremendous improvement in their memory.

6. Sufficient carb content

Usually, most of the athletes / bodybuilders depend on the protein shake, but for a quick fix and electrifying booster these instant energy drinks are perfect workout stamina supplements. These supplements are fused with superior quality carbs that supports muscle strength and increases endurance for long hours workout sessions. Please note that for complete wellness, do not get stuck with protein intake only, as carbs are equally essential in maintaining and retaining a healthy body.

7. Fuses electrolytes

Energy drinks come with delicious flavours, sugar and essential amino acids. But an added advantage of consuming energy drinks is that they power up your tired muscles by fusing rich electrolytes. These electrolytes prevent fatigue and energize muscles for continuous workouts.

8. Adds essential sugar

Though most people believe that reducing sugar content in the body is beneficial, as a fact it’s also essential to maintain a mandatory sugar level to compensate for the lost energy. Therefore, it is advised to consume energy drinks, especially during and after workouts as it supports workout performance and builds muscular strength on a gradual basis.

The above benefits explain how helpful energy drinks are to recover your strength and boost stamina during and after workout. So next time when you hit the gym make sure you are equipped with protein shakes and energy booster drink, as they are equally supportive and important to add power in your daily workouts. 

How to grow muscles like Sangram Chougule?

To become an inspiration for millions, it was a tough journey to carry through. Sangram Chougule achieved it all with a strict workout routine and highly nutritious diet. Find out more about the high protein diet that he followed and you can adapt too.  

When you lead the league, the expectations and achievements take a leap. Even the fittest bodybuilder, Sangram Chougule won the title of Mr. World twice with his immense strength, dedication, along with a rich diet with disciplined workout plan. Being from a humble background, Sangram Chougule started his journey in the bodybuilding industry and achieved commendable titles. He has been our national champion 7 times and won the title of Mr. Universe twice, which is a pinnacle to touch for any bodybuilder or athlete in his/her career. To reach this top-notch level of success, he adopted different diet plans, as per the prior demand of his body.

When he started following his passion for fitness in 2000, at that time he was pursuing electrical engineering. The usual time spent in the gym was 3-4 hours per day. At that time, there was not a fixed diet, until he had participated in the Khadki Shree, held in Pune (local bodybuilding contest) and came out as a winner. From then on,  the journey of a role model began, which the world was unknown about, till the point he won the title of Mr. World in 2012 and 2014. Today, Sangram Chougule is a fitness icon for many inspiring athletes and bodybuilders.

Sangram Chougule’s bodybuilding diet plan

As per Sangram, the diet plan, workouts and bodybuilding supplements we adapt on a daily basis determine the results we achieve. Based on the same theory, here’s the detailed bodybuilding diet plan of Sangram Chougule which was strictly followed by him during the years of achievements:

Breakfast6 ounces of cooked chicken, 4 ounces of oatmeal, 2 whole eggs & 2 bread toasts of brown bread. 
Mid-day MealLean proteins and complex carbs with good fats, derived from cooked chicken, rice with green vegetables & 2 teaspoons of olive oil.
Late Dinner
Lean meat, a rice bowl with cooked veggies
Last MealCasein Shake

Sangram Chougule recommends you take a fat burner, plus one scoop of amino acids. After consuming the same, you can start the cardio session for 20 minutes, you can have your protein shake in between the cardio session, if required. However, Sangram Chougule personally likes to accompany his training session with either Pre workout Wolverine or BCAA, depending on the workout regime he is following on that day. To recover muscles and gain sufficient energy for the workout, you can depend on BCAA with water or Aqua Fuel.

Sangram Chougule’s gym workout plan for beginners

For all the newcomers, Sangram Chougule advises to make a gym workout plan that includes exercise for both big and small groups of muscles simultaneously. Also, to train under a professional trainer is essential, you must not compromise or risk your health at any cost. With an all-inclusive diet and adequate rest, you can be assured that these steps will pay off very soon.

Suggested workout routine for beginners:

Day 1back and bicep with 2-3 variations of each exercise, each rep should be 8 -12
Day 2Chest and triceps
Day 3Legs (Quadriceps) & shoulders
Day 4Legs (Hamstrings) and calves, Abs on every alternate day
Sunday  Rest Day

Sangram Chougule’s gym workout plan for corporate professionals

Those who are constantly involved in a 10-5 job routine, find it difficult to follow a fixed workout plan or diet plan. Though they follow various unrealistic plans to achieve a fit body, the results are impossible to achieve unless, they follow a balanced diet, and exercise regime. Due to lack of awareness, sometimes people start to follow unhealthy practices; such as, avoid drinking water and salt continuously for weeks, which are absolutely unhealthy. Therefore, for such people Sangram Chougule suggests the following things-to-do:

·       To get up and take a walk in between the working hours, instead of slouching on your chair for long hours.

·       You can simply stretch out your arms left and right 2-3 times, as it refreshes your hamstrings and glutes.

·       Follow the workout days religiously and do not miss out on tough workout days like legs or back.

 You can attain any fitness goals, if you are willing to strive for it in every aspect. Whether it is diet, exercise or health supplements. A balance needs to be maintained between these three essentials, for which your constant health partner would be the nutrition supplements of Absolute Nutrition, trusted by Sangram Chougule. 

How to detoxify liver in a healthy way?

If you want to maintain a healthy liver, certain precautions must be adopted, and some natural extracts can be incorporated. Here’s a step-by-step guide of healthy tips for liver detoxification. 

For complete purification of the liver, systematic detoxification is essential. Liver being the largest glandular organ in the body is set to purify the toxins by default. By secreting bile in the body, the digestion of fat becomes easier for the small intestine. The breakage of fat into smaller pieces helps in the absorption of fat. The following are the benefits of producing bile in the liver:

• Removes alcoholic elements, if any

• Sustains vitamins an iron

• Retains glucose level

• Equalizes body’s sugar level

• Propels hemoglobin, insulin and other essential hormones

• Supports metabolism, and converts ammonia into urea

• Removes Old RBCs (Red blood cells)

The above benefits clearly indicates how essential it is to maintain optimum production and secretion of bile to keep your liver healthy. Therefore, to keep the process healthy, you can adapt following natural herbs for detoxification of the liver, to sustain a healthy liver purification process in your body. Here’s the list of 5 natural herbs that helps in purification of liver:

1. Bhringraj (Eclipta Alba)

A multi-useful ayurvedic herb is helpful in different areas, such as to cure hairfall, liver disorders, and other skin related problems. Bhringraj is quite effective in protecting the liver from harmful substances prevailing in the body. It is popularly used to treat hepatic disorders related to the liver. With a regular dose of bhringraj, systematic detoxification of the liver is possible in a natural way.

2. Sharpunkha

It’s an ancient Ayurvedic herb that helps in preventing liver cirrhosis. With the help of Sharpunkha, hemoglobin level in the body is improved. The natural ingredients in the herb rectify the digestion disorders and support liver’s health. 

3. Milk Thistle

For over a thousand years, Milk thistle is considered as one of the major supports for liver detoxification. The element called flavonoid silymarin enables liver protection, and offers antioxidant, anti-inflammatory and anti-viral ingredients that supports healthy functioning of liver. Flavonoid silymarin works as a toxin blockade agent, which supports in preventing acute and chronic viral hepatitis and recovers the liver from environmental toxins as well. Also, it is helpful in repairing the fatty liver. 

4. Bhumyamlaki (Phyllanthus Niruri)

Bhumyamlaki is a natural and effective herb, bitter in taste, offering cooling and cleaning agents that detoxifies and strengthens the liver. Along with this, it is a multi-purpose natural herb that improves the functioning of gallbladder. With a surety of healthy metabolism, dosage of this herb supports healthy skin. 

5. Chicory

A popular natural herb since the time of ancient romans, mostly used for blood purification. Romans used to consume chicory root in huge amounts to detoxify the blood and liver. Also, the ingredients in the herb are such that they filter the impurities of blood and boosts liver functioning.

All the above ingredients are essential to keep your liver healthy and prevent some serious disorders related to liver or blood. You can incorporate these elements in your daily diet with the help of health support supplements like Liver Detox, as it offers a balanced ratio of natural herbs and ensures accurate functioning of liver. Along with regular usage of Liver Detox, you need to improve on other aspects, such as daily exercise, stress free lifestyle, alcohol intake, quality sleep etc. All these factors directly affect the health of your liver and with liver detox you can detoxify blood and liver.

Bonus Tip: Being health conscious, you can either rely on the natural extracts of the above herbs or can go with a balanced formula i.e. Liver Detox that covers all the natural essentials required to maintain a healthy liver. 

How BCAA helps in bodybuilding?

All those who are pro fit and continuously look for innovative techniques in workout or diet plan must know some uncommon, unknown facts about BCAA. Find out some helpful suggestions.

For bodybuilding and overall fitness, certain elements are required to be consumed, either through your daily diet or with the help of supplements. Among those essentials, BCAAs are equally important. Branched Chain Amino Acids (BCAA) are supreme source of amino acids, such as, Leucine, Isoleucine and Valine, which support production of energy and builds muscle strength. Hence, mandatory to be consumed by athletes or bodybuilders, as it improves muscle growth and performance. The percentage of amino acids to be sustained in the body is 35-40%, which indicates the importance of BCAAs in routine diet.

Benefits of BCAAs

Here’s a list of BCAA advantages:

1.       Removes fatigue during workout

According to a study conducted in 2013, with the help of BCAA physical and mental fatigue can be prevented. BCAA leaves an indirect impact on serotonin, a hormone in the brain that determines the feeling of exhaustion in your body. When the level of BCAA is stable, the weariness automatically goes away.

2.       Repairs muscle breakdown

BCAA helps in reducing the level of enzymes such as creatine kinase, lactate dehydrogenase in the bloodstream. These enzymes are an indication of muscle damage. It has been proven by a study that BCAA plays a crucial part in eliminating muscle injury or failure during an exercise or any other daily activity. Therefore, to be able to maintain the BCAA level, you may consider consuming rich BCAA supplements. 

3.       Improves muscle mass

For muscle building or recovery, you need to have sufficient deposits in the body that includes BCAAs as well. To ensure instant recovery or muscle and further growth, BCAA supplement powder can be a reliable source to compensate for the nutrients in the body. With regular dosage of BCAA, a steady increase in muscle mass can be noticed.

4.       Supports weight loss

Even if you are working towards losing weight and want to fasten the process, BCAA powder would be a helpful supplement in achieving the target. It will at least maintain the nutritional level and would help you get rid of the extra fat stored in the body. 

5.       Maintains blood sugar level

According to many nutrition experts, BCAAs is a stabilizer of blood sugar, which helps in maintaining accurate sugar level. With the use of sufficient dose of BCAA, a sustainable blood sugar prevents excess sugar level. This ability is essential among bodybuilders and athletes, as they follow a strict fitness routine. Hence, BCAA supplements are a preferable option for them to consider. 

6.       Helps in recovering liver disease

Rich Amino acids have the ability to prevent liver related diseases, as they include isoleucine, valine and leucine. These elements are quite effective in preventing complications that might have led to some serious liver damage or muscle damage. 

Best time to take BCAA

The nutritional benefits are undeniable but many are not sure when to consume the BCAA supplement, either before or after the workout. As per the popular opinion of nutrition experts, it should be taken before any physical exercise, as it remains active in the body even after the workout and helps in preventing muscle damage or fatigue. Leucine being an important element of BCAA supports heavy weight trainers in repairing the muscles instantly.

Suggested dosage

The normal dose of BCAA is 15-35gm, as it is considered optimum before workout. However, it is advised to read the instructions carefully, mentioned on the label along with the manufacturer’s recommendation. Many users argue about the nutritional capacity of BCAA compared to Whey Protein or regular meals. But the protein level of Whey Protein and BCAA might be similar but Whey Protein offers fast-absorbing protein, whereas, BCAAs are a concentrated source of amino acids that stimulate protein synthesis. BCAAs do not disintegrate like Whey Protein before entering into the bloodstream. This way, BCAA is much efficient but is not sufficient alone. Along with a rich protein diet, BCAAs can give tremendous results. With a balanced proportion of supplements and physical workout, you can achieve a sculpted body that you desire for.

Whey Protein Myths Vs. Reality

So many apprehensions are floating around the health supplements such as Whey Protein. Let’s do some reality check and burst out the myths about protein supplements in general.

With only rigorous physical training you cannot expect complete fitness. Your body demands a sufficient amount of protein intake. Either you can compensate with the diet or from other reliable sources of health supplements for complete body wellness. Although, protein supplements are mainly considered for bodybuilding, and also to vanish the deficiency of protein in your body, but there are some prominent apprehensions about its consequences. With the regular usage of protein supplements, a fitness regime can be balanced out by any fitness buff. However, there are various misconceptions, especially about Whey protein supplements or other sports nutrition supplements offered in the market, which must be wiped out completely from the minds of fitness enthusiasts and people in general.

Protein supplements are a great source to keep your body organs healthy, but here’s a list of the most common myths about protein supplements that people might not believe strongly but must have heard from people around them. In order to acknowledge the reality, time to fade off some frequent myths mentioned as below:

1.       Protein supplements are Unnatural or artificial

One of the oldest and yet most prevalent rumors about protein supplements is that they are curated from artificial sources of protein, which might be unhealthy. On the contrary, it is not true at all. Please note that Whey protein or any other protein supplement is formulated from a dairy derivative such as cottage cheese (casein), an extract from cow’s milk. The remaining extract is a liquid form, which is rich in protein. In fact, it is a highly recommended protein supplement that helps in fulfilling the protein requirements of a human body, irrespective of the workout regime it follows. These well-fortified protein supplements are digestion-friendly and amalgamate in the body without any complication.

 2.       Not essential for athletes or bodybuilders

Since protein supplements are available in the market, the rumor is roaming around that these sports nutrition supplements are not useful for bodybuilders. Generally, protein supplements are being associated with adding bulk to the body, which is not the only role of protein powder. Rather, regular consumption of protein powder leads to the repair of muscles and fosters energy in the athletes’ body when lost in the workout session. Otherwise, it might lead to fatigue and weak immunity. With the help of protein serving, any such issue gets sorted out, which is a major reason for suggesting high-protein supplements to athletes, players, swimmers, bodybuilders, or heavyweight champions.

 3.       Needed for those who workout

This is the most unfortunate misconception about protein intake. To ensure complete health and wellness, Protein is a major contributor in functioning of the body in perfect way. Other than repairing and building muscles, it also helps in preventing harmful enzymes and hormones. Also, protein supports bone strength, healthy skin, and other body organs. Hence, you must know that without protein, the healthy functioning of body organs would be impossible. Those who workout definitely needs protein, but those who do not, need it as much as them. When you do not have sufficient protein intake in your diet, supplements are mandatory.

4.       Consumed only after exercise

Most of the gym trainers and fitness lovers can’t do their exercise without protein shake, but they must know the timing of consumption. It is advised to be consumed before or after the workout. Pre-workout supplements are helpful in boosting up the energy level throughout the workout session, whereas Post-workout supplements recover muscle breakdown. Make sure that along with the regular protein dose during a workout, you need to nourish the body with the essential protein deposits for complete body growth. 

 5.       Likely to damage kidney

The formation of crystal substances in the kidney results in stones, which can be formed due to the lack of water and fiber intake. To blame it all on protein supplements is not fair, as there is no evidence as such that says protein powder causes stone in kidney. Rather, kidney stones are formed due to the inability of a body to flush out excessive amino acids. Consumption of high fiber foods and sufficient amounts of water can prevent the formation of kidney stones.

To fade off any doubt, it is advised that you rely on the trusted brands of Whey Protein. There are many contaminated products offered in the market. Therefore, find out the certified and authentic health supplements by the industry standards.

Conclusion

When you search for the suitable supplements, make sure you conduct detailed market research on your end. In this way, you can shortlist the best products in the industry. Please note that other than maintaining sufficient protein deposits for the body, you also need to follow a healthy workout regime, so as to achieve desired muscle growth and overall fitness.

How protein supports muscle-building?

To know about the muscle-building process, find out some useful facts of protein in the body and role in the muscle growth.

Protein is much more than just being an essential macronutrient. For any bodybuilder, protein is the most preferred workout partner along with the instant energy drinks. Yet the results are not as favorable as expected, as the execution of the diet plan is not efficient enough. There are certain questions that you must find answers for, such as how much protein intake is required. At what time the protein supplements should be served? 

Go through the following facts and know about the changes you must adapt. 

What’s Protein?

Irrespective of whether you are a fitness enthusiast or not, protein is a macronutrient mandatory for the overall health and wellness of the body. Protein contains nitrogen, Sulphur required by the body cells. Interestingly, the human body has no scope of storage for protein, hence, it is required to be consumed on a daily basis. For all age groups, such as adults, teenagers, children, expecting mothers, senior citizens, and undeniably a must for any bodybuilders/ athletes / fitness aficionado.

Guide for beginner

To know whether you are following the right protein diet, you should know about the best protein sources accessible and what type of training you must adapt to build muscles. Whether your daily routine diet is enough for the protein intake your body requires or not. All these doubts can be resolved by following details of minimum dietary allowance that a human body needs to recover muscle breakdown.

For an average adult 0.8g protein per kg of body weight is mandatory. But this proportion of protein is not suitable for a heavyweight trainer, bodybuilder, athlete or any sport player. Anyone who follows long duration workouts needs more than double the average protein intake. The following guidelines are strongly recommended by the International Society of Sports Nutrition:

CategoryType of Workout Dosage /Body Weight
Endurance SportsSwimming, Biking, Running, Sports athlete1.2 to 1.4g/kg of body weight
Strength ActivitiesWeight lifting1.4 to 2g/kg of body weight

Know your protein type

Remember that all proteins are not the same, they might lead to different results. To evaluate the density of protein in a specific food item, PDCAA Score (Protein Digestibility Corrected Amino Acid Score) is measured. For instance, the food with a score of 1.0 are the best protein for a human body, as it indicates the digestion and absorption ability of a particular food. The volume of amino acids in any protein food determines the quality of protein offered in the food/meal. High-quality protein food contains 9 essential amino acids, which a normal body cannot process. Therefore, you should go with the best protein foods i.e. whey, soy, and egg white with 1.0 score on PDCAAS.

What type of protein supplement do you need?

The most crucial part while evaluating protein quotient in the food is whether it is enough for the day or not, if not, what protein supplements should be consumed? This problem magnifies if you gave a fast-metabolic rate, less appetite. In such a case, you are suggested to have high-quality dairy protein like Whey, which offers protein per serving with no carbs or fats. This is strictly for high metabolism, otherwise, protein foods with a score of less than 1.0 can also be added into the diet plan.

For those who follow physical training on a regular basis, it’s essential to fuse a sufficient amount of protein deposits in the body for muscle recovery and growth. For example, in a one-hour workout session, a high-digestive protein shake/ supplement is suggested, which supplies amino acids and stimulates muscle strength. Health supplements like Whey protein are the fastest to digest, which indicates that they can potentially increase protein synthesis and enhance fat loss. Please note that proteins are not directly responsible for the fat loss, rather they add to the volume of muscles. When muscle starts to grow, gradually the fat starts to burn. Hence, with expert physical training, you get to achieve the sculpted avatar you were waiting to be in. Quite convincingly, Whey Protein is the most reliable to burn fat and gain muscles for both beginners and experts.

Intake time of protein

To keep up a balance between muscle repair, growth and nitrogen level in the body, the protein intake has to be in moderate quantity to ensure that. Make sure you take the protein supplement during different times of workout, mentioned as below:

Pre-workout: before 30 minutes from a workout, you should eat food with enough protein nutrients (refer PDCAAS)

Post Workout: The most critical time to instill energy in your body and revitalize the organs. Make sure you add the necessary amount of protein components in the diet.

Between meals: To keep your insulin level stable, you can add mini-meals in the diet. This also prevents craving to eat during unsuitable day-time.

Before sleep: To support the scope of muscle recovery, you are suggested to eat nutrients that increases metabolism of the body.

When you are aware about the optimum protein intake during and after the workout, the results are more likely to be favorable in terms of sustainability and growth of muscles. 

Tips to enhance your muscle mass

To grow the muscle mass in a smart way is what a bodybuilder or athlete looks forward to. Find out some scientifically proven facts to improve the growth and expansion of the muscles.

Most of the average athletes might now know about the best route to follow while building muscle mass. Whereas, a smart bodybuilder knows well about using food, fluids and health supplements in suitable proportions. All those who are willing to shift the gear from being average to a smart bodybuilder, note down the rules and techniques to implement while building your muscles in an unadulterated manner.

What’s the science behind muscle gain?

Firstly, you need to know about the fundamental basics of muscle gain progress. With at least 500+ calories would start to fulfill the requirement of muscle maintenance, and stimulate the development of muscle size. If you need constant growth of muscles, additional 500 calories per day are essential. Also, the food or meal should consist of rich carbohydrates, proteins, and good fats. Due to an unbalanced diet, excess of insulin starts to flow in the bloodstream. 

In simple words, insulin is a crucial hormone, which works as a deciding factor for the conversion of food ingredients into muscle or fat. In a meal, elements like amino acids, fatty acids, and glucose can either add to muscle or fat. Therefore, muscle cells, which are sensitive towards insulin immediately grasps all the glucose and amino acids with the help of anabolic hormone. While, excess of insulin deteriorates muscle cells, and start to store the food as fat in the body, as conversion of food into fat is the simplest process for the metabolic system. When the body starts to gain irrespective of the nutritional value, the testosterone level naturally starts to fall down. Hence, the intake of food has to be carefully incorporated to maintain balance of both muscle and fat volume in the body.

The ability to synthesize muscle from protein needs to sustain as it determines the muscle volume in a body. For instance, a body can develop 0.25 to 0.5 pounds of dry muscle in a week in suitable conditions like, balanced diet, training, and supplementation. Otherwise, minimum 1 or 2 pounds of muscle is processed in a month, regardless of the calories consumed.

(image of Muscle blaze – veg & non veg chart)

Here are some tips to enhance your muscle mass in the healthiest way:

1.       Keep your calorie intake restrained

You must take least calories to avoid fat and develop muscles. The only rule for calorie intake is that it totally depends on the body weight. Here’s the formula:

Multiply your bodyweight (in pounds) with 15-17.

For example, If your weight is 110 pounds i.e. 50 kg

15 x 110 pounds = 1650 calories

2.       Depend on the high nutrient foods

If you want to prevent gaining fat, add more of healthy foods in your diet, as they competently instill protein essentials with minimum fat. You must plan to gather the calorie intake of proteins, complex carbohydrates, good fats only. The best examples are whole grains, nuts, oats, milk, vegetables, fruits, eggs, chicken or meat.

3.       Prefer protein and fats over carbohydrates

When you eat rich protein nutrients and good fat meals first, and carbohydrates later, the post meal glucose and insulin level goes down automatically. With glucose and insulin level the fat deposit increases in the body. This also improves sleep quality, as the protein intake stimulates serotonin, a neurotransmitter that determines the sleep quality.

Please note that before or during a workout session, you are suggested to take rich carbohydrate foods for instant surge, as it helps in charging up the energy level during workout. It’s always good to have dense carbohydrate nutrients before your workout session.

Bonus tip: 

  • For muscle building, high intensity exercise is mandatory such as squats, pull-ups and dead-lifts. These workouts help in burning out glucose, fatty acids i.e. carbs and fat, hence, supports muscle building and increases the muscle fiber size. By maintaining consistency in the workout and diet, you can build muscle mass conveniently. A significant transformation in muscle building is possible with the help of modest diet, optimum exercise and effective sports nutrition supplements. You need to decisively curate the essential fuel, and exercise regime, depending on the target you have set.
  • Most of the muscle repair and hormonal growth takes place during sleep. Also, good sleep helps in releasing stress. Therefore, at least 7 to 8 hours of sleep is mandatory.
  • All the above recommendations are as per an average human body of an adult. In case of any special condition, or requirement, you must follow the instructions of a gym trainer or dietician. These tips are for your reference; however, the results might vary depending on the body weight, age and other circumstances. 

Know how to achieve your Fitness Goals with carbs!!

Being a fitness freak, you need not avoid carbs totally. Here are some methods to add carbohydrates in your diet with no guilt attached. 

For complete fitness and muscle strength, if you are avoiding carbs in your diet, you need to rethink and know some serious health facts and myths about the consumption of carbohydrates.

The most common misconception about muscle building is that the carbohydrates are the biggest enemy, but that’s not true. Along with the right proportion of proteins and fats, carbohydrates are equally significant in muscle building. Avoiding carbs is a serious crime against your health. To simply further, all three segments – protein, carbs and fat can be broken down into sub segments i.e. amino acids, glucose and fatty acids, respectively. And, the consumption of amino acids and fatty acids further generates carbohydrates, which seems to be the major reason to eliminate carbohydrates from the diet. But that’s the unhealthiest attempt that might add deterioration of muscle and overall health.

Here are a few health nutrition facts that you must understand while eliminating carbohydrates from your diet plan:

1.       Muscles need more carbs than you think

In your muscle tissues, glucose is stored in the form of glycogen. Most of the glycogen is stored in skeletal muscles and remaining in the liver, in a ratio of 5:1, respectively. During the workout, when glycogen starts to deteriorate from the reserve of carbs, the focus shifts to the next source of fuel i.e. lean muscle, which is a reserve of amino acids. This shift to lean muscles is quite unhealthy and hampers muscle strength. Therefore, restricting the carbohydrates diet can lead the body to catabolic mode, which depletes muscle growth.

2.       Boost up muscle strength with carbohydrates

Many of you might not know that carbohydrate is a substitute of creatine, as carbohydrates give you energy the way creatine offers, especially during a workout. With appropriate addition of carbohydrates, muscles automatically get a push. After protein and water, carbohydrates are stored as glycogen in the muscles. Due to this, bigger and stronger muscles are built with 2.7 g water per gram of glycogen stored in the muscles. 

3.       Mandatory for lean muscle mass

If you are looking for a healthy way to increase muscle mass, you need more carbohydrates as they help in recovering and boosting up the muscle strength. To substitute carbohydrates, amino acids are not enough to enhance muscle mass in a healthy way.

List of rich carbohydrate meals/foods

The sources of carbohydrates are different and their contribution varies. For instance, carbohydrates can be categorized as simple and complex. Recently, new terminology for carbohydrates is used in the sports nutrition industry, such as low and high glycemic index (GI). To simplify further, classifying carbohydrates can be easy to understand, such as high-fat, nutrient-dense, and nutrient-poor.                                                                                  

CategoryDetailExampleUsage
Dense Carbohydrate NutrientFood or meals that are rich source of nutrients like Protein, vitamins,minerals, fiber and antioxidants along with carbohydrates Cereals, pasta, rice, bread, fruits, potato, sweetcorn, sweetened dairy productsHelps in building base for athletes/ bodybuilders diet
Poor Carbohydrate Nutrient              Food that contain minimum carbohydrates or any other nutrientSoft drinks, energy drinks, candies, etc.These should not be consumed too much
High – fat Food with carbohydrates that is high in fatCake, chips, chocolateConsume rarely but not before, during or after the workout
Rich Carbohydrate Nutrients

Note: There are few rich in carbs sports nutrition drink that you can consume during the workout session, as they are not harmful at all. Rather, meant to add energy level when essentially required by an athlete or bodybuilder.

In-take time for carbohydrates

The time of having carbohydrates is important in terms of results, particularly for an athlete or fitness enthusiast. Here, are some directions as per the timeline:

1.     In the morning – After you wake up, your body needs carbohydrates immediately. Due to the long hours’ gap at night, the cortisol level is high, which can lead to muscle breakdown. Hence, to help that prevent you should eat high carbohydrate food/meal

2.     Before workout – Make sure you have a dense carbohydrates meal at least 1 to 1 ½ hour prior to the workout.

3.     During Workout – If the workout is an hour-long or more than that, you are suggested to have your carbs after 30 minutes of exercise. These can be easy to digest carb food, such as fruits, energy bars, sports nutrition drinks.

4.     After workout – Consume high glycemic carbohydrates after a workout, as it allows amino acids to enter into the muscle tissues that repairs them and boosts strength. 

However, carbohydrates’ consumption varies on the type and intensity of the workout. Approximately, 30 to 60 percent of carbohydrates are a must in the diet while following a workout schedule regularly. Minimum 130g or 520 kcal per day of carbohydrates is required in a human body to survive, whereas for an athlete it is at least double of it. For extreme level sports athletes, it reaches up to 70 percent of the minimum carbs’ consumption. 

Bonus Tip: Apart from the diet, carbohydrates must be consumed in the form of a sports drink or high-energy supplements so as to recover the muscles instantly. These energy drinks are safe to use, and mandatory for long hours workout sessions.