Myths About Protein

Myths About Protein

In this article we will discuss about few myths that people are having regarding protein intake, hope this article will answers all their queries and helps in understanding the importance of protein intake for out body.

Myths-About-Protein

MYTH 1: Every protein is the same

No, there are so many types of protein at the molecular level (whey, casein, isolate, etc.) For instance: Quick-release proteins like Whey hit the muscles at a faster rate and are therefore quintessential for post/ intra-workout. Sustained-release proteins like Casein have a slower rate of absorption, hence recommended for intake at night.


MYTH 2: Protein is bad for the kidneys

Unless you are on a dialysis or devouring a full tub of protein powder each day, your kidneys will be fine. But, you need to drink a lot of water, when you are digesting a lot of protein. You must drink a good amount of water anyway.


MYTH 3: Whey makes you stink

Smelling bad from high protein, low-carb, low-fat diet does happen. But not due to whey. Your sweat may smell due to urea that your body excretes when you train hard. The best way to escape is to have a balanced meal- include fats and carbs in your diet.


MYTH 4: Weight-loss guarantee with protein

If you are not an active protein user, your body can break-down excess protein into molecular substrates that'll end up going through glycolysis just like carbs. And if you're not using it, it will end up at the same place. So you will get gains, but in your gut.


MYTH 5: Protein makes your bones weak

There are some rumors that protein makes your blood acidic which causes the calcium to leach from the bones, turning them brittle and more prone to injury. Turns out, it is completely untrue. A protein-rich diet has no effect on bone formation or resorption. In fact, it increases calcium absorption in the digestive tract, so as to promote calcium deposition in the bone tissue.

Other Articles:

Diets Tips for Diabetics, Benefits-Of-Surya-Namaskar,  Vegan-Protein Sources   , Reduce Weight Naturally  , Aerobic Workout for Flat Tummy,  What is Whey-Protein,  Healthkart Connect 

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Food For Weight Loss, Muscle Gain & Metabolism

Food For Weight Loss, Muscle Gain & Metabolism

Food-For-After-Workout

Food-For-Before-Workout

Food-For-Breakfast

Food-For-Burning-Belly-Fat

Food-For-Carbs

Food-For-Energy

Food-For-Good-Fats

Food-For-Happiness

Food-For-Healthy-Brain

Food-For-Lunch

Food-For-Metabolism

Food-For-Muscles-Gain

Food-For-Negative-Calories

Food-For-Protein

Food-For-Running

Food-For-Weight-Loss

Food-To-Eat-During-Pregnancy

Food-To-Eat-For-Dinner

Food-To-Eat-For-Veg-Protein

Food-To_Overcome-Bad-Mood

Other Articles:

Diets Tips for Diabetics, Benefits-Of-Surya-Namaskar,  Vegan-Protein Sources   , Reduce Weight Naturally  , Aerobic Workout for Flat Tummy,  What is Whey-Protein,  Healthkart Connect 

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Benefits of Eating Beet Root

Benefits of Eating Beet Root

When we talk about right food, how can we forget Beet roots? Most of us didn't include beetroot in our diet? No? May be after reading this article describing the benefits of Beet root you might consider eating it on regular basis.

Benefits-Of-Beetroot

The beetroot is the taproot portion of the beet plant, usually known in North America as the beet, also table beet, garden beet, red beet, or golden beet and in India knows as Chukandar(Hindi name). 

The usually deep purple roots of beetroot are eaten either boiled, roasted or raw, either alone or combined with any salad vegetable and beet root juice mixed with carrot is one of the people favourite juice.

The green, leafy portion of the beet is also edible. It is most commonly served boiled or steamed, in which case it has a taste and texture similar to spinach. 

Consuming it regularly can give you a lot of health benefits and some of the beetroot benefits are listed below.

Lower Your Blood Pressure

Drinking beet juice may help to lower blood pressure in a matter of hours. One study found that drinking one glass of beet juice lowered systolic blood pressure by an average of 4-5 points.

The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.

• Boost Your Stamina

Drinking one small glass of beet root juice about 250 ml your workout or any physical activity can boost up your performance as beetroot stimulates your blood vessels and is a very good energy provider.

The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.

• Fight Inflammation

Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. 

It's also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases.

• Helps in lowering Cholesterol level:

Eating beet roots in any form or its juice helps in lowering the cholesterol level. This is because beet roots are rich in soluble fibers that can reduce and control bad cholesterol or LDL.

• Helps in controlling Weight:

Beetroots are high in fibers and low in calories. It is popularly used in weight loss diet due to the soluble fibers present in it that helps to fight against fat. 

Beetroot also helps to cleanse the toxic and excess water from the body. Thus we can say that beetroot nutrition helps skin glow.

Other Articles:

Diets Tips for Diabetics, Benefits-Of-Surya-Namaskar,  Vegan-Protein Sources   , Reduce Weight Naturally  , Aerobic Workout for Flat Tummy,  What is Whey-Protein

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Why Glutamine is Required for Body ???

Why Glutamine is Required for Body ???

If you are planning to cut down some body fat without losing your body muscles then adding Glutamine in your supplements list is a best choice as it plays an important role in protein Metabolism and it also helps in muscles growth by not allowing your body muscles to get eaten up in order to provide Glutamine level back to body .

Glutamine-Benefits

Now the question comes what is Glutamine?

Glutamine is an amino acid (a building block for proteins), found naturally in the body and is conditionally essential amino acid which only appears to benefit the body as supplementation when otherwise deficient (vegans, vegetarians with low dairy intake) or during prolonged endurance exercise. 
It’s actually known as a conditionally essential amino acid because your body uses it in large amounts.


Why do I need to supplement with Glutamine?

As during Intense workout our body Glutamine level depreciates that results to decrease in strength, stamina and recovery, Naturally body takes around 5-6 days to maintain back the Glutamine level required for body.

Below are the benefits of adding Glutamine in your Supplement list

• Protein Recovery.
• Promotes muscle growth and decreases muscle wasting.
• Improves Body Metabolism.
• Helps in Fat loss.
• Its Helps in maintaining cell volume and hydration, speeding up wound and burn healing and recovery.
• It helps in curing ulcers.
• Fights cancer and high blood sugar.

And many more..............

How much should be  Glutamine Intake?

Bodybuilders should take 10 to 15 grams of L-Glutamine a day, supplementing it 1 to 2 times daily, with each serving at around  3-5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you're taking. 

Many protein supplements already have some L-Glutamine mixed into it, so read the labels to know for sure. Best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time.



Side effects of Glutamine?

L-Glutamine side effects is quite low or zero until  you don’t exceed the recommend doses. So we recommend start with lower doses and build them up over a week or two, such that you know of any adverse side effects, should that occur.

Every time is advised to consult your Doctor or training before taking any supplements.

Dietary sources of L-Glutamine?

Below listed sources contains the L-Glutamine, Including them in your diet plan will also work.

Beef, pork, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach, and parsley. Small amounts of free L-Glutamine are also found in vegetable juices.

Other Articles:

Vegan-Protein Sources   , Reduce Weight Naturally  , Aerobic Workout for Flat Tummy,  What is Whey-Protein

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Best Pre- and Post-workout meals ?

Best Pre- and Post-workout meals

Most of us have the same question what are the best Pre- and Post-workout meals, as these meals plays and vital role in muscles growth and in achieving a decent body shape. Pre-workout meals should be such that which provides energy during workout so that you can do your workout effectively.

Post -workout, it is commonly accepted that your body acts like a sponge for about an hour while your muscles attempt to collect nutrients to repair what was torn down during the workout. 

That is why it is important to have a quality Post-workout meals.

Now the question is when to have  Pre- and Post-workout meals and what should be included in  Pre- and Post-workout meals for getting better results. So lets discuss about Pre- and Post-workout meals in details.

 Best Pre- and Post-workout Meals

1: Pre-Workout Meals

As we know in Pre-workout we need energy to carry out our workout smoothly, A good pre workout will be the one which will be high in carbs or glucose and rich in nitrogenous organic compounds as you need these provide you that extra energy to push you for that one extra rep.

Pre-workout-meals

So for pre-workout you have to include high carbs meals for instant energy to lift weights and do cardio or any other workout. So now coming to Carbs as we know Carbs are of two types in which one is good for another one is not good for Muscles growth.

Simple and complex are the two type of Carbs, simple which is good carbs and complex which are bad.

Simple carbs best sources are oats, whole grains, brown rice, sweet potato, green vegetables and fruits.

And complex carbs are refined grains, breads,maida, Sugary cereals, candy, sodas.So it is recommended to eat good carbs before workout at-least 45 mins before workout. I suggest to have oats with one cup of milk with no sugar and you can have whey protein also before your workout but As per my experience i can say  having your protein after your workouts is more important, as your muscles need nutrients to repair whatever muscles are torn out during an heavy workout.

Foods that can be part of your Pre-workout meals are :

• Oats
• Brown -Rice
• Sweet Potato
• 1-2 Banana -its acts as power booster
• Green vegetables
• Brown -Bread
• Peanut  butter

You can refer our Article to how to prepare Oats in a quick time  How to Prepare Oats.

 2: Post-Workout Meals

After your workouts, it is commonly accepted that your body acts like a sponge for about an hour while your muscles attempt to collect nutrients to repair what was torn down during the workout and it needs proteins to build up again and when it builds up again it builds up big and stronger but for that your post workout nutrition is important.

For your post-workout meal, I highly recommend eating within 30 to 45 minutes of completing your training to get the maximum benefit for muscle tissue repair and recovery.  Consume a fast-absorbing protein shake with whey protein.  You can also supplement with a slow-absorbing casein protein shake.

Post Workout Meal

 Post-workout you need at least 30 to 50 grams of protein in your meal to feed your body and to get your body repaired again for next workout. So your post workout meal should consist proteins and carbohydrates but the ratio should be 1:2 little carbs and high protein.

you can refer another article Perfect time for protein intake.

Below i have listed down few protein sources that you can opt.

• Eat pulses, rajma, chickpeas with chapati, these are easily available in market at cheaper rates.
• You can have milk with black Chickpeas soaked in water. Chickpeas are high in protein contains 20gm protein in 100gm of chickpeas.
• Drink Soya milk once a day , natural flavor ( 200ml pack has 7 gm protein , low calorie ).
• Use  multi grain flour chapati's ( Soya, barley,maize).
• You can have raw paneer or paneer curries  as paneer is high in protein contains 20gm protein in 100gm .
• Chapati has protein,salads have protein,oatmeal has protein, muesli has protein. Generate combinations as per your taste.
• Include a whey protein shake ( 2 scoops a day, one scoop contain 25 gm of protein ). But start whey protein shake after 2 -3 months of workout.
• Peanut butter : High protein content and a great source of good fats.
• Lentils:-great source of protein. Lentils boiled contain around 9g of protein in 100g of lentils .
• Cottage cheese:-Take combination of fruits and cottage cheese for more 11g protein in 100 g of cottage cheese.
• Beans like kidney , baked bean, soya bean. It contain approx 21g of protein in 100g of beans.
• Peanut butter:- Take with apple for better result. 25 g protein in 100 g of it.
• Greek yogurt with fruits. It contain 10g of protein.
• Leafy greens
• Nuts:-Great source of healthy unsaturated fatty acid , protein(20g ) and fibre.

And Finally summing up the complete post with below figure.

pre-post-workout

Hope this post will help you in choosing what need to be included in your Pre- and Post- workout meals.

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5 Best High Fiber Food for Weight loss. : PART 2

5 Best High Fiber Food for Weight loss 

As in our last blog we have discussed about 5 fibre foods that helps a lot in weight loss. In this blog we are continuing the same section , here we will discuss next 5 fibre foods that helps a lot in weight loss.

If you want to refer Part-1 then you can refer it by clicking here.

As we know for achieving fit health 70 % percent is diet plan and rest 30% is exercise what you do.
So in this post i am goona tell you the high fiber food that helps a lot in weight loss. Lets start.

1: BULGUR WHEAT

Bulgur Wheat

2: BAKED ACORN SQUASH

BAKED ACORN SQUASH

3: RAW AVOCADOS

RAW AVOCADOS

4:ARTICHOKE HEARTS

ARTICHOKE HEARTS

5:COOKED NAVY BEANS

COOKED NAVY BEANS

In our next blog we will discuss about each rich fiber foods in details.. will be posting link soon.

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What should be the diet chart for a beginner to build muscles?

What should be the diet chart for a beginner to build muscles?

As most of us start gym but every time one question is there in mind what will be my diet chart in order to build muscles.

so in this blog we are going to suggest you what need to be included in your diet chart that helps in gaining good muscles.

Balance-Diet

As when we start doing exercise our body need more nutrients that helps in building body, so you need to include Carbs, Protein and some amount of FATS.

Composition percentage will be approximately as :

Carbohydrates - 45 to 50%
Proteins             -  30 to 35%
Fats                   - Remaining %


Lets us discuss these points in more detials:

1: Carbohydrates

If you ask about protein from any body builders then will tell you easily and you will get in-depth content to know about protein but if you ask from same person about carbohydrates, i think you won't get that much clear response.

Carbohydrates

Most of the time we overlooked carbohydrates in our diet plan, as most of the people are not aware much about Carbohydrates improtance for muscles building.

So its important to know what carbohydrates content need to be included in your diet plan and in how much quantity and when to have.

we will discuss more about carbohydrates in details in our next blog.

So here i am going to list out some Carbohydrates rich foods and Fruits that helps  in gaining good muscles.

• Oatmeal (old fashioned or Steel Cut)
• Brown rice (love basmati, a long grain rice)
• Sweet potatoes
• Multi grain hot cereal (mix or barley, oats, rye, triticale, and a few others)
• White potatoes with skin (glycemic index be damned!)
• 100% whole wheat bread
• 100% whole wheat pasta
• Beans and lentils (great for healthy chili recipes)
• Cream of rice hot cereal
• Quinoa
• Pumpkin
• Butternut squash
• Fresh beets
• Watermelon:
• Apple:
• Bananas:
• Mango
• Oranges

so you can include any of these rich carbohydrates sources and they will help you in gaining good results.

Best one is to have Oats meals, as it not only gives energy to your body but taking proper breakfast daily is linked with many health benefits like weight control and lowers body cholesterol levels.

How to prepare Oats recipe click here

2: Proteins

• Milk: If you can digest milk , consume around 1 to 2 litre in 2 to 3 shifts a day, either in morning or evening. Mix with some protein supplements like Protinex or Nestle Resource High Protein. Both are great sources, and palatable. ( 25 gm protein ).

protein

• Eat pulses, rajma, chickpeas with chapati, these are easily available in market at cheaper rates.

• You can have milk with black Chickpeas soaked in water. Chickpeas are high in protein contains 20gm protein in 100gm of chickpeas.

• Drink Soya milk once a day , natural flavor ( 200ml pack has 7 gm protein , low calorie ).

• Use  multi grain flour chapati's ( Soya, barley,maize).

• You can have raw paneer or paneer curries  as paneer is high in protein contains 20gm protein in 100gm .

• Chapati has protein,salads have protein,oatmeal has protein, muesli has protein. Generate combinations as per your taste.

• Include a whey protein shake ( 2 scoops a day, one scoop contain 25 gm of protein ). But start whey protein shake after 2 -3 months of workout.

• Peanut butter : High protein content and a great source of good fats.

• Lentils:-great source of protein. Lentils boiled contain around 9g of protein in 100g of lentils .

• Cottage cheese:-Take combination of fruits and cottage cheese for more 11g protein in 100 g of cottage cheese.

• Beans like kidney , baked bean, soya bean. It contain approx 21g of protein in 100g of beans.

• Peanut butter:- Take with apple for better result. 25 g protein in 100 g of it.

• Greek yogurt with fruits. It contain 10g of protein.

• Leafy greens

• Nuts:-Great source of healthy unsaturated fatty acid , protein(20g ) and fibre.

• Almonds:- contain 21g of protein.

• Sweet potato 1.6g protein and other nutrients are present for better muscle growth and fat loose .

• Protein bar 25 g protein.

• Whey protein 25-30 g protein

• Avocado 2g protein and other nutrients like vitamin D, calories, sodium, potassium etc.

• Chicken breast 31 g protein.

• Fish 22 g protein.

• Brown rice: 2.6 g protein

3: Fats

Fats are vitally important for bodybuilders, as they aid with growth and development and mineral absorption and act as a source of energy.

 Healthy fats are monounsaturated fats, such as the kind found in nuts,nut beans, nut milks, olive oil and avocado, as well as polyunsaturated fat found in oily fish and seeds.

monounsaturated fats

Fats to Avoid

Saturated fat, found in animal meats, butter and full-fat dairy, can raise your risk of developing heart disease.

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