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Sports and protein requirement

on June 16, 2020 by admin

Sports have been a part of human society for thousands of years. Its importance should not be criticized. Much of the learning comes from participating in sports and this same participation leads to a happier, healthier and productive life.

Athletes of all types share a common goal to perform to the best of their ability. Technical competence and training are the key elements of improving athletic performance. Whether running, swimming or lifting weights, athletes consume more energy than the average person and their bodies need additional nutrients to balance. Protein plays an important role in an athlete’s diet as it helps to revive and enhance muscle tissue. High protein diets and supplements are popular among athletes — especially those seeking a defined physique.

Over the last two decades, our perspective of the important role that nutritional and alimentary protein plays in muscle building and recovery has grown immensely.

When deciding protein requirements for athletes, it’s important to look at the athlete’s overall diet. Athletes who consume diets suitable in carbohydrate and fat end up using less protein for energy than those who use up a higher protein. So they need to ensure that they are meeting needs for protein by using protein powders or other protein supplements.

Muscle growth happens only when exercise and diet are combined.

For example, research has shown that the timing of protein intake plays a role. Eating high-quality protein supplements within two hours after exercise enhances muscle repair and growth.

The intensity and duration of the activity are also factors when it comes to protein needs because they are building muscle. Athletes require a higher level of protein to maintain their physique.

While athletes’ protein needs are greater than that of non-athletes, they’re not as high as commonly acknowledged. The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Protein intake should be divided throughout the day and after workouts.

Athletes can get the recommended amount of protein through the use of supplements. Protein powders and supplements are great for convenience, and are sometimes very necessary, even for elite athletic performance. For example, protein powders are useful when athletes need immediate protein right after a workout and don’t have time for a meal. Thus protein powders are more useful for an athlete’s physique.

Benefits of Using Whey Protein

on June 16, 2020 by admin

• Helps in building muscle mass

Supplementing with Whey gold along with high-intensity workout promotes muscle protein synthesis, thus helping in the growth of lean muscle mass.

• Enhance the release of Anabolic hormones

Several research studies have noted that whey protein helps in increasing growth hormones in the body, which helps in maintaining more muscle mass. Hence, whey needs to be one of your go-to protein sources, especially within the pre-and post-workout window.

• Weight management

A reduced-calorie, higher protein diet including whey protein may improve the quality of weight loss by helping you lose more fat and/or maintain more lean muscle. Calorie for calorie, whey protein can help people feel full longer than carbohydrates or fats while burning more calories in the process.

• Quick Muscle recovery

Consuming whey protein along with resistance exercise regularly helps in building more lean muscles. Consuming whey protein after exercise helps to build and repair muscle.

• Enriched with BCAAs & EAAs

Each serving of whey protein is enriched with 5.5 grams of branched-chain amino acids (BCAAs) and 11.7 grams of essential amino acids (EAAs) thus providing essential fuel for swift muscle recovery and build muscular strength and stamina.

Side Effects of Whey Protein

Though the consumption of Whey Protein is generally considered safe, there are still some potential side effects associated with high doses. It includes fatigue, cramps and bloating, headaches, increased bowel movements, reduced appetite, kidney stone formation, undue pressure on your liver, loss of mineral bone density, and constipation due to high lactose content.

Creatine and Its Benefits

on June 16, 2020 by admin

What is Creatine

Creatine is a chemical that is found in the body. It is mostly found mostly in muscles but also in the brain. It is also found in foods such as red meat and seafood. Creatine can also be taken as a supplement.

Creatine Requirement

Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes. There are research studies that suggest that the use of Creatine helps in improving athletic performance during a brief high-intensity activity such as sprinting, gym and other performance activates. Owing to this, it is often used as a dietary supplement to improve muscle strength and athletic performance.

How does it work?

Creatine can improve health and athletic performance in several ways. In high-intensity exercise, its primary role is to increase the phosphocreatine stores in muscles. It helps the body to produce energy by producing a molecule called adenosine triphosphate (ATP), which is the body’s primary energy source required for heavy lifting and high-intensity exercise

Benefits

• Muscle Hydration: Creatine boosts the water content of muscle cells which may promote muscle growth.

• Workout Capacity. Creatine maintains energy storehouses within the body and it often complements energy required for a prolonged work-out session. People with higher creatine levels tend to exercise more for better results.

• Reduces muscle breakdown. Creatine can increase muscle mass by keeping muscle protein breakdown at bay.

• Enhancing Cognitive Support System Some people have a disorder that prevents their body from making Creatine. This can lead to low levels of creatine in the brain which leads to decreased mental function, seizures, autism, and movement problems. Thus, taking creatine as a supplement may help in subsiding these problems.

Mass Gainer and its Benefits

on June 16, 2020 by admin

Mass gainer protein shakes are becoming highly popular supplement among bodybuilders, fitness enthusiasts, and avid gym-goers.

A mass gainer is a supplement that provides protein, carbohydrates and possibly fats with the intention of helping to add muscle mass. It is a high-calorie protein powder aimed at increasing your daily calorie intake to promote weight gain.

Why you should consider using a gaining supplement?

You should consider mass gainer if you are struggling to: –

1. Intake Enough Calories

To put on mass you need to be in a calorie surplus diet. This means you are consuming more calories per day than you’re burning through exercise and just going through your daily routine. If you have been trying to add mass and you’ve seen no increase in weight, then you’re not in a calorie surplus. Without being in a surplus you’re not going to gain mass.

2. Consume Quality Macronutrients

When trying to reach a calorie surplus it is important to consume the right quality of macronutrients. Eating whatever you want to achieve ac calorie surplus is not correct. For example, consuming fried chicken may increase your calorie intake, but it also comes with increased fat. Consuming a large meal can leave you feeling bloated, and if you’re having this meal pre-workout it can severely affect your ability to train. Alternatively, you may not feel hungry enough after the gym to eat a large micronutrient-rich meal post-workout. This is where consuming liquid nutrition in the form of a mass gainer protein powder can make things easier.

3. Lean Mass

A ‘lean mass’ refers to a slight calorie surplus rather than an excessive surplus. Both will lead to mass gain, but at different rates. Taking a gaining supplement can really help you keep track as serving sizes are easily measurable for protein, carbohydrates and fat. It is much easier to work this out as it is written on the back of the packet, whereas with meals you would have to weigh out everything yourself to work out the exact macros.

Mass gainers provide good fats from MCTs (Medium Chain Triglycerides) which converts into energy through ketones. Mass gainer formulation allows you to grow muscles and transform your body.

Benefits

• Provides high calories per serving

Each serving of MuscleMountain mass gainer provides 400 calories (to change), best for those who are on a calorie surplus diet.

• Fuels the body with essential macronutrients

When a calorie surplus diet it is important to consume the right quality of macronutrients like protein and carbohydrates. Mass gainer provides a perfect blend of high-quality protein, complex carbs and good fats MCTs (medium-chain triglycerides).

• Added Digestive Enzymes

Enriched with digestive enzymes, MuscleMountain Mass Gainer XXL helps to reduce bloating, discomfort and aids bodybuilders, fitness enthusiasts to digest and assimilate nutrients for maximum muscle gains and serious weight lifting.

• Rapid Recovery of muscles

A blend of fast and slow metabolizing carbohydrate sources ensures sufficient energy in the body for muscle recovery and growth, prevents muscle breakdown and supports serious weight training in bodybuilders. The high-quality protein blend aids to supply nutrients immediately to muscle tissues after a high-intensity workout and triggers new muscle synthesis.

• Relieves Fatigue

Enriched with vitamins and minerals, Mass Gainer aids to relieve energy fatigue so that you may train harder in your next training session.

India And Weight Loss

on June 16, 2020 by admin

India is a land of numerous cuisines and is known for its spiciness all over the world. The food here is an amalgamation of various civilizations cherished by generations. Coming from such a background where it’s very hard to resist all the good food served to you, it has become obligatory to take care of your health whilst enjoying the menu.

In India, fitness is often associated with the gym and all the expenses it takes to go there and follow a particular eating routine. Getting your fit body does not mean you have to knock the doors of the gym every day. It means you have to work out according to your needs and workout can be of any form, not necessarily weight lifting in the gym. It can also be jogging or doing enough physical work. For reasons unknown, people become the objects of ridicule and mockery if by chance they choose to do an exercise and it’s also very ironic at the same time because people criticize them if their weight does not match the socially established ideal weight. You will rarely see people running in parks or on roads in the wee hours of the morning unless they are running late or running away from their responsibilities. When asked, people come up with a bunch of excuses as to why they do not exercise and take care of their health but one thing to remember is that the hardest part is not the process of attaining your goal, it’s making up your mind to do the same. Once you make up your mind, there’s no going back.

With 9.8 Million obese men, which is around 1.3% of the global population and 20 Million obese women, which is around 5.3% of the global population, India made it to the top five countries in the world, in 2014, in terms of obesity. If this continues to grow at the same rate, it may be double or even triple by 2025. It’s very alarming and threatening at the same time because obesity leads to various fatal diseases like strokes, high cholesterol, high blood sugar, and heart diseases. This problem is not a priority in a country like India, which has been a home to millions of underweight people and where more than 40% of its children are underweight but recent statistics show otherwise. The population of overweight people increasing is disquieting and should not be overlooked.

To lead a healthy life should be one big and enough reason to work out on a daily basis. Health is wealth, they say and we should not gamble with this wealth as the risks are fatal. It’s not like you don’t have to be comfortable in your body in whatsoever shape or form it is, you don’t need to work out because you hate it, you need to work out because you love it. ‘Overweight’ is not body shaming, it’s a problem to be dealt with like you deal with other problems in your life and for that, you need to take care of your diet and exercise- which should not be seen as unusual activity. It’s our necessity. It’s the least we can do for ourselves. Next time your brain comes up with excuses for not exercising, remember that excuses don’t burn calories, working out does.