Supplements

Top 7 Best Whey Protein Powders of 2020

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Whey protein enjoys a huge fan following. Many bodybuilders, athletes, and fitness lovers are head over heels for this supplement and for all the right reasons. Whey protein is regarded as the best form of protein that is rich in all 9 essential amino acids required for building muscles and boosting muscle recovery.

Whey protein is available in 3 forms:

  • Whey protein concentrate: This is the most commonly available protein which is the cheapest whey protein. It has around 60-85% protein content and the rest is lactose, carbs, and fats. 
  • Whey protein isolate: It contains 90% or above protein content with very little lactose content. It is expensive as compared to whey concentrate. It is ideal for people with lactose intolerance. It helps in building lean muscles
  • Whey hydrolysate: This is the most expensive form of whey that has pre-digested whey for better absorption. It is usually used in sports formulas.

Whey protein powder price differs as per the variant you choose and the brand you go with. Choose the best supplements for the best results.

  • Helps in increasing muscle mass and strength

Whey protein is helpful in increasing muscle mass and strength as it releases the anabolic hormone insulin that boosts muscle growth. It also enriches you with leucine that enhances muscle protein synthesis. Whey protein also delivers amino acids required for muscle growth and recovery.

  • Promotes weight loss

Protein in itself is a very satiating component that helps in keeping you full for longer periods of time. Whey protein helps in reducing your cravings and hunger and suppresses your appetite. This helps with weight loss and management.

  • Boosts muscle recovery

Whey protein is rich in BCAAs (Branched Chain Amino Acids) that fuel muscle recovery. Regular consumption of whey protein can improve your athletic performance as a result of enhanced recovery.

  • Reduces cholesterol levels and controls blood pressure

Whey protein is helpful in reducing your LDL and total cholesterol. It also helps in regulating the blood pressure and reduce the risk of cardiovascular diseases.

It is very important to choose the right whey protein powder that helps you meet your goals. If you are calorie-conscious or looking to lose weight or build lean muscles, whey protein isolate is the best choice for you. If you just want to boost your protein intake and aren’t specifically looking to cut, whey protein concentrate can be a good choice as it will enrich you with other nutrients as well.

There are a lot of whey protein powders available in the market but not each one of them is good. There are many brands that add harmful ingredients in their whey supplements which can be harmful to your health. So, it becomes important to examine carefully before making the purchase.

Does it seem like a task to you? Don’t worry as this article presents a list of some of the best whey protein powders available in India. Have a look at these.

This is by far the best whey protein in India. It is the first Indian protein powder to be clinically tested and customized for Indian bodies. It is enriched with Enhanced Absorption Formula that enables 50% more protein absorption than other whey proteins. This supplement lets you experience 60% higher BCAA absorption with low stomach discomfort. Each serving of this protein powder fuels you with 25g protein and 5.51g BCAAs to support lean muscle growth and recovery. This product is also labdoor certified for accuracy and purity and ranks highest in Labdoor’s supplement ranking list.

This is the best-selling whey protein isolate in India that contains whey sourced from the USA. every scoop of this whey protein fuels you with 25g protein, 5.5g BCAAs, and 11.75 EAAs to boost lean muscle gains. This impeccable protein powder holds a protein lab lest certificate to ensure consumers of its quality and purity. It also contains a blend of 5 digestive enzymes to enhance nutrient absorption. It is the best whey protein for weight loss.

This unsweetened and unflavored protein supplement by the brand MuscleBlaze is the best whey protein online in India. It contains top-quality whey protein concentrate that helps in building lean muscles, reduce muscle loss, and boost muscle recovery. Since it is flavor-less, it can be consumed with any flavor of your choice and be used in multiple recipes. Each scoop contains 24g protein along with 5,2g BCAAs to boost muscle synthesis and gain.

Another great addition to the whey protein range by the brand is this one. It has a great performance blend for performance athletes and bodybuilders. It helps with mass gain. Each serving of this product fuels you with 25g protein and 5.51g BCAAs. It adds more power to your workout. It contains a digezyme to boost protein absorption. It has zero trans fats and zero added sugar.

This supplement contains hydrolyzed whey to boost absorption and deliver faster results. It enhances digestion and absorption of nutrients. It is made with superior quality raw ingredients and delivers the best results when consumed after workouts. It comes in a delicious Ice Cream Chocolate flavor that eliminates any bitterness. This is a special formula crafted for advanced bodybuilders and fitness freaks.

This product is the definition of excellence. It delivers 30g of pure whey protein isolate with each serving. It is packed with 6.51g BCAAs per serving to speed up the muscle recovery process. It is a special low-carb formula that helps in managing your nutrient intake and rule out unwanted carbs. It enriches your body with protein for better gains. It is lactose-free and hence, is ideal for lactose-intolerant people. It contains 5.17g glutamic acid to boost endurance.

This special formula is crafted to fulfill your micronutrient needs. This energizing whey protein is made using raw material imported from the US. it is enriched with 13 vitamins and 5 minerals to boost your micronutrient intake and improve your overall health. It contains Digezyme that boosts protein absorption and digestion.it also contains MCT (Medium-chain triglycerides) to improve fat metabolism.

You can buy the above-mentioned whey protein online from the MuscleBlaze website or from e-commerce sites like Amazon and Flipkart. To get the best whey protein powder price, you can choose any of the online platforms mentioned. All these protein supplements by MuscleBlaze are of top quality and deliver great results when combined with a healthy diet and regular workout.

5 Ways to Gain Weight and Build an Impressive Physique

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For individuals who find it hard to gain weight, attaining a muscular physique is quite a task. No matter how much they eat and what all stuff they fill themselves up with, the change in their weight is very less to none. The constant munching of unhealthy foods can lead to fat gain instead of healthy weight gain and muscle mass.

In this article, we’ll tell you how to gain weight in a healthy way without putting on unhealthy fat.

The golden rule of gaining weight is keeping a check on the calories you are consuming. Your body burns calories while doing various day-to-day tasks and other intense physical activities. If you are consuming less than what you are spending, you will never gain weight. Let’s have a look at some of the ways that can help you reach your ideal weight and form a good physique.

Also Read: Indian Diet Plan for Weight Loss

This is the most important thing to consider while trying to gain weight. Your body needs calories to perform various tasks including daily routine tasks and even exercises. For people who want to lose weight, the calorie intake should be less than the burnt calories. But, if you are looking forward to gaining weight, make sure that you eat more than what you burn so that your body can have some store. Consume 300-500 calories more than what you burn and you’ll experience weight gain.

Well, we know, protein is known to be helpful in weight loss as it is a highly satiating component. But, protein can also help with weight gain. Protein helps in packing on muscle mass and results in a healthy weight gain. You can consume protein supplements or eat foods that are rich in protein such as eggs, dairy, fish, chicken, etc. These are healthy sources of protein that can help you gain weight and also build muscle mass. Do not over-consume protein as it is highly satiating in nature and might reduce your appetite. Strike a balance between your protein intake and other micronutrient intakes.

Now by eating carbs we don’t mean that you treat yourself to a large pizza! You need to include healthy carbs and fats in your diet in order to gain weight. Avocado, coconut oil, ghee, mustard oil, olive oil, etc. are some great sources of healthy fat. Try and eat at least 3 meals a day. Don’t forget to include fresh fruits and vegetables in your diet as they also fuel you with fiber along with various other nutrients.

By having multiple meals a day, you can help your body put on weight. But, be extremely careful with what you put inside your body. Having multiple meals in a day doesn’t mean that you have to indulge in unhealthy snacking. Switch to healthier foods. Have milk with nuts and seeds in-between the meals. You can also try eating on bigger plates so that you naturally eat more and fill yourself with more calories.

Weight lifting is considered essential when it comes to weight loss. But, it can also help with weight gain. Well, not exactly weight gain, but it actually prevents all the excess calories to turn into fat cells. Rather it makes all those surplus calories move to your muscles. Practice weight training 2-4 times a week and you will notice an enhancement in weight and muscles. Remember, our goal is to put on a healthy weight.

There are many supplements that help you gain weight- protein, creatine, weight gainers, mass gainers, and other supplements such as caffeine citrulline, and beta-alanine.

Out of all these, weight gainers and mass gainers are extremely popular. They help in boosting your calorie intake and help you put on healthy weight. Weight gainers and mass gainers are the high-calorie formulas that present a blend of carbs, fats, and proteins to fulfill your nutritional needs and put on weight.

Let’s have a look at some of the best weight and mass gainers you can buy to accomplish your goal of gaining weight.

  • MuscleBlaze Super Gainer XXL

This is the best mass gainer crafted exclusively for elite fitness buffs who want to gain huge muscles and a chiseled physique. With a protein to carbs ratio of 1:5, it fuels your body with much-needed nutrition and fuel. With each serving of this mass gainer protein, you get 22.5g protein obtained from a blend of fast and slow-releasing proteins to keep you energized all day long. This weight gainer powder maintains a robust and sustained release of calories to keep your muscles fueled up for longer durations. It delivers 462 calories per serving. It is fortified with 27 essential vitamins and minerals that help in boosting immunity and regulating the enzymes in your body. This product is also rich in fiber and contains digestive enzymes to boost nutrient absorption and digestion. All these features make it the best protein powder for weight gain. It is available in various delectable flavors that you can choose from. It is free from trans-fats and added sugar.

  • MuscleBlaze Weight Gainer with added Digezyme

This advanced gaining formula by MuscleBlaze is a simple yet effective weight gain supplement that is suitable for both men and women. It promotes healthy weight gain in lean individuals. It contains an ideal blend of high-quality proteins, fats, carbs, vitamins, and minerals to boost weight gain. It fuels you with optimum energy to keep you fit and active all day long. It comes with a blend of digestive enzymes to boost digestion and absorption of nutrients. It is rich in fiber and comes in delectable chocolate flavor. Each serving contains 474 calories, 19.5g protein, and 72g carbohydrates.

  • MuscleBlaze Mass Gainer XXL

This mass gain formula by MuscleBlaze is crafted for all fitness lovers and bodybuilders who want to pack on some serious muscle mass. It has a high-protein blend with complex carbs in the ratio of 1:3. This blend is helpful in gaining muscles. It fuels your daily workout and helps with muscle building. In 3 servings of this mass gain formula, you get 82.5g protein and 1383 calories to amp up your workout sessions. This product is free from trans-fats and is fortified with 27 vitamins and minerals to keep a sustained supply of energy to smoothen bodily functions. These features make it the best mass gainer protein.

  • MuscleBlaze High Protein Lean Mass Gainer

Crafted exclusively for fitness buffs and bodybuilders who want to attain a lean and muscular physique, this product is the best protein powder for weight gain. This advanced mass gainer helps in building lean muscles. It delivers 59g carbs and 30g protein in the ratio of 2:1 per serving. It allows your body to prepare itself for intense training sessions and recover faster from fatigue. This formula has a high protein content to promote bigger muscles. It has a blend of fast and slow-acting proteins that enhance the protein value of this product. The blend of whey isolate and whey concentrate helps in faster recovery post-workout. Slow-acting proteins like Calcium Caseinate and Micellar Casein reduce the rate of muscle breakdown. It is free from any added sugar content and the calories are derived from clean sources.

  • MuscleBlaze Mass Gainer Pro with Creapure

This is the best mass gainer protein that contains the power of Creapure, the purest form of creatine. It helps in maintaining a balanced ratio of proteins to carbs. It offers a 1:3 ratio of nutrients and 15g protein per serving. Each serving of this mass gain formula powers you with 48g of complex carbs to boost gains. Since it is powered by creapure, it helps in boosting water retention in muscles and elevating muscle gains. It comes packed with powerful ingredients like MCT & CLA that help in converting accumulated fats to fuel and boost muscle synthesis.

All the supplements mentioned above help a lot with weight gain. You need to consume a calorie-rich diet that has its calories derived from healthy food sources. Do not ignore the importance of working out as it will help you develop a sculpted physique and prevent fat gain. Use these supplements in combination with your diet and workout routine to see positive results.

How to Use Whey Protein Powder to Lose Weight?

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Protein is a very essential macronutrient that offers multiple benefits. It is required for proper growth and development and also aids with building muscles and boosting muscle recovery. Another benefit of protein is that it helps with weight loss and management.

If you consume enough protein, you can experience a better metabolism and a reduction in your appetite. Both these things help your body to shed excess fat without losing muscle. There are many types of protein available- soy, hemp, pea, brown rice, casein, and whey. Out of all these, whey protein is extensively used by bodybuilders, athletes, and active gym-goers as it helps with building muscles.

But, do you know that whey protein is extremely helpful in weight loss? Whey protein is considered the best protein as it has all the 9 essential amino acids that your body cannot produce on its own. You must have seen gym freaks tossing back a protein shake and that is because it helps them with their bodybuilding and reaching their ideal weight. Whey protein powder can promote weight loss in both men and women.

Whey protein is a time-saving alternative to whole foods and can be easily used to supplement the diet. It is obtained during the cheese-making process. This protein is obtained from milk alongside casein. Casein gets digested slowly whereas whey is a fast-digesting protein. It has very low lactose content.

As a supplement, whey can boost muscle protein synthesis and promote lean muscle growth. It also helps in retaining muscle mass and losing fat while you are on your weight loss journey. But before you toss up a protein shake and make it a part of a regular diet, you need to know how to use whey protein for weight loss.

Below are some ways you can use whey protein to lose weight.

The hectic lifestyle has made it difficult for people to have breakfast, the most important meal of the day. Your breakfast should be highly nutritious and skipping it can be bad for your health. And if you are looking out to lose weight, skipping breakfast is not going to help you. Whey protein can be a perfect meal replacement. You can easily whip up a breakfast smoothie using flavored or unflavored whey protein powder. You can use fruits like avocados or veggies to make the smoothie nutritious and more satiating. Always keeping in mind your total macronutrient goals when making a blended smoothie.

Whey protein keeps you satiated for long enough as compared to various other foods. This helps in reducing unnecessary cravings which helps with weight loss and management. Many people find it difficult to avoid eating high-sugar processed snacks and this is when whey protein comes to the rescue. You can have a whey protein shake in the afternoon instead of munching unhealthy chips, cookies, etc.

Eating out is very common today and one often tends to overindulge in the guilty pleasures. This results in weight gain. If you want to avoid this, have a protein shake before heading out to eat all the unwise food and unhealthy drinks. It will keep you satiated and as a result, you eat less.

A workout is very important if you need to lose weight. Whey protein when combined with exercise has been proven to show great results in respect to weight loss. Just supplementing yourself with protein powder won’t do until and unless you follow a balanced diet and a strict workout routine. Combine resistance training and whey protein to boost weight loss.

Men can consume up to two 30g scoops per shake whereas women should restrict themselves up to one 30g scoop shake per day. It is quite tedious to obtain all your daily protein from the diet alone and this is why whey protein supplements are popular. They help in fulfilling your daily protein needs in the most convenient way.

While whey protein can be an effective meal replacement, it is not advised to replace all your meals with it. Nothing can beat the awesomeness of whole foods. Whole foods are rich in a variety of nutrients including fiber. Use it to supplement your whole food diet. Eating whole foods ensures that you have a sufficient intake of daily vitamins, minerals, antioxidants, and fiber. Make sure that you develop healthy habits that can help you in reaching your goal.

Once you have reached your ideal weight, stick to consuming whey protein after workouts so that you experience faster recovery and better muscle growth.

Now, if you’re thinking about which protein powder to choose to help you accomplish weight loss goals, we have your back. We have jotted down some of the best whey protein powders that aid weight loss. Scroll down to see the list.

  • MuscleBlaze Biozyme Whey Protein Isolate

This is undoubtedly the best whey protein for weight loss. It’s India’s first-ever clinically tested protein that has been crafted exclusively for Indians considering their carb-rich diet pattern. It is packed with Enhanced Absorption Formula that allows 50% more protein absorption and 60% higher BCAA absorption as compared to any other whey protein powders. It also leads to a very low rate of stomach discomfort. It is also labdoor-certified for purity and accuracy. This whey protein powder has also been placed in the highest grade in the supplement ranking list of Labdoor on their website. Each serving of this protein powder fuels you with 25g protein. Since the primary source of protein is whey isolate, it helps in building lean muscles and the lactose and fat content is so low that it supports weight loss.

  • MuscleBlaze Raw Whey Isolate

This is the best organic whey protein powder by MuscleBlaze. It offers whey protein in its rawest and purest form. It is unflavored and thus offers you flexibility of consumption. It can be used in various recipes or to make smoothies and shakes with any flavor of your choice. It is free from any additive, preservatives, flavors, sweetener, or any other harmful ingredients. Each serving offers 27g protein, 5.9g BCAAs to boost post-workout muscle recovery. This product is helpful in building muscle mass along with supporting weight loss. It does not load you with unnecessary calories and help you stay lean and muscular. It is also free from amino spiking.

  • MuscleBlaze Whey Gold

This is another product that can be termed as the best whey protein for weight loss. It is the highest-selling whey isolate powder in India. Each serving fuels you with 25g protein. It has a PDCAA score of 1 and ensures top quality whey protein for best results. It has a 3rd party lab (NABL accredited) certificate that makes it the most authentic product available. It contains premium quality whey isolate sourced from the US, which helps with weight loss.

  • MuscleBlaze Women Iso Whey 100% Whey Protein Isolate

This is the best whey protein for women. It tastes great and has high mixability. It helps with weight loss in women. It offers 20g pure whey isolate with every serving. It is fortified with vitamins and minerals to boost workout results and fulfill nutrient requirements in women. It also delivers 4.41g BCAAs per serving to improve muscle protein synthesis. It is also packed with iron to regulate healthy blood flow in women to boost their muscle build up. It is enriched with Vitamin C to boost immunity and Vitamin D to strengthen the bones. Since it is a low-carb and low-fat product with zero added sugar and trans fats, it perfectly fits your fitness goals and helps you lose weight. It has digezyme that helps in faster and better absorption of protein for greater results.

  • MuscleBlaze Iso-Zero Whey Protein Isolate

This is the best whey protein for weight loss that offers 30g pure whey protein isolate per serving.it has a rich amino acid profile with 13.87g of EAAs and 6.51g of BCAAs to boost muscle recovery. It is a low-carb formula that helps in maintaining nutrient intake and cuts down unwanted carbs. It fuels you with more protein with zero added sugar and zero trans fats. It is lactose-free and delivers 5.17g glutamic acid per serving to enhance endurance.

Choose your whey protein powder wisely as there are many whey products that contain harmful ingredients such as aspartame, added sugar, free form amino acids, etc. Combine your whey protein powder with a nutritious diet and a strict workout routine to obtain the best results.

Top 10 Pre Workout Supplements for Women in 2020

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Pre workout supplements are very popular among the fitness community who wants to improve their performance while training. Understanding the gravity of the nutrients needed for body and health, many brands have come with supplements especially crafted for a particular gender. So you can find the best pre workout for women as well as the best pre workout for men not just like old days when one type of the best pre workout supplement used to make, fit for all.

As the name suggests, pre workout supplements are the supplements that fitness enthusiasts usually take before starting training to improve the athletic performance. But the question arises: do you really need the preworkout supplement or are you just trying to imitate your favorite athletes.

The need for a pre workout supplement depends on how intense training you are involved in, what is your goal or what are your daily activities ?

If you are in a sedentary lifestyle and need your body to give a push to train, you have to take the help of a pre workout supplement. Or if you want to increase your stamina, use it. Or if you are training hard for more than 1 hours, you definitely need the preworkout supplement.

Here are top 10 pre workout supplements for women in 2020 you must try if you want to see changes in your fitness.

Get 100 % pure creatine monohydrate with MuscleBlaze Creatine Monohydrate and get a seamless energy supply for your training. In each serving of this pre workout supplement you will get 3 gram of micronized creatine with fast absorbing property. For building endurance and strength, the supplement is the best choice as it helps in increasing muscle volumization and protein synthesis.

Each serving of the MuscleBlaze CreaPRO Creatine with Creapure consists of 3000 mg creapure which is a branded creatine monohydrate sourced from Alzchem Germany. It is the safest and most effective creatine known in the world that supports your ATP synthesis to provide enough fuel for muscle protein breakdown prevention. During your heavy workout session, it triggers water retention in your cells to enhance muscle mass.

A very powerful pre workout supplement which contains very effective ingredients to enhance daily workout performance. It consists of 2000 mg L Arginine and 3500 mg of L citrulline DL- Malate in one serving that dilates in your blood vessels and gives your muscle a tremendous pump by making blood and nutrients flow smoothly in your muscles.

With 300 mg caffeine in the MuscleBlaze PRE Workout 300, lift up heavy weights for a longer duration. A steady amount of BCAAs release helps you to boost muscle tissue synthesis and fast muscle recovery. Give an immense pump to your blood vessels by promoting vasodilation with added L- Arginine and Citrulline Malate in the supplement.

 Cut down your excess fats with the MuscleBlaze Pre Workout Ripped which is loaded with 2000 mg L- citrulline DL- Malate and 2000 mg L- Arginine. The supplement contains a blend of fast and slow release caffeine and taurine that promotes concentration while working out. Along with that the supplement, inhibits the excess fat storages by suppressing the appetite and giving enough energy to work out.

With the instant energy formula of MuscleBlaze Carb Blend, you can prevent energy shortage while hitting the gym hard. An ultimate blend of carbs, helps  marathon runners, weight trainers, and athletes to provide the fuel for long lasting. Shake it with 250 ml water before consuming.

To stay hydrated and speeding up the recovery process in athletes and sports persons, MuscleBlaze Isotonic Instant Energy Drink Formula is an excellent solution. In one serving, the supplement consists of 15 gram dextrose which is a type of fast absorbable glucose for recharging your muscles and cells. It is a unique formula of 3: 5: 1 ratio that consists of sodium, chloride and potassium to restore the electrolytes balance and prevent the cramps in athletes.

Best choice for the women who are looking for a lean body or weight loss. It turns your fat into fuel for your intense workout session. It consists of 6 gram citrulline malate for improving your strength. With optimal amounts of Beta- Alanine, BCAAs, Taurine, Choline, and Betaine, the supplement is a full package for your pre workout.

A supplement uniquely designed for women that is a stimulant free energy booster which has no known side effects. With pairing of the modest amount of caffeine it amplifies your strength and energy.  The powerful and clean energy supports your muscle toning and fat loss with great taste.

 For better muscle gains, endurance, and strength in the gym, Gauge has come up with creatine monohydrate and citrulline mallette. For better concentration, Rhodiola rosea and L- Theanine are there in the supplement. To avoid muscle damage and fatigue, the supplement uses Acetyl L- Carnitine.

So, there you have the top 10 pre workout supplements for women in 2020. Whatever your fitness goal is, these supplements are always with you to support your training. These are no magic pills, so think logically before using them and take your fitness to the next level.

Top 8 Bodybuilding Supplements for Beginners – Benefits & Uses

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If you have just started with bodybuilding, you need to be very cautious about your diet, training schedule, and the supplements you choose. The right nutrition is extremely important for muscle growth and recovery. It is important that you give your muscles enough time and fuel to recover.

You might have seen many bodybuilders and regular gym-goers consuming a variety of supplements to enhance their experience, but, if you’re a beginner, you need to take it slow. Don’t consume every or any supplement that you come across. Bodybuilding supplements do help, but when consumed in the right quantities and at the right time.

 

What are bodybuilding supplements?

 

These are the special nutritional formulas that help in enhancing your muscle-building experience by helping in building muscle mass and support muscle growth and recovery. These supplements help in fulfilling your nutritional requirements to provide you the strength to perform better and achieve faster results.

 

Who should consume gym supplements?

 

Anyone who is hitting the gym to build muscles and a perfectly carved physique can consume these bodybuilding or gym supplements.

Let’s have a look at some of the best bodybuilding supplements for beginners:

If you are new to bodybuilding, chances are high that you might have never taken a protein supplement before. Protein is essential if you want to build muscles. It also helps in replenishing the tired and worn out muscles due to exercise. Though there are various food sources rich in protein, protein powders are a hassle-free way to fulfill you extra as well as daily protein requirements because it’s tough to have the daily required amount of protein through diet alone. You can start by consuming a beginner’s protein. These bodybuilding supplements for beginners are protein powders with lesser protein content per scoop often combined with digestive enzymes to facilitate nutrient absorption without much stomach discomfort. They serve as the best means to get your body accustomed to protein intake.

There is no denying the fact that whey protein is the best form of protein to build muscles. It helps with building lean muscles and boosts muscle recovery. It is rich in all 9 essential amino acids and also BCAAs. Whey protein is also helpful in maintaining or losing weight. It comes in 3 types- concentrate, isolate, and hydrolysate. If you have consumed any protein powder before, you can switch to whey protein for building muscles. You can start by consuming half a scoop of whey protein with water or as instructed on the pack label. If you want to start with any protein supplement, then also you can begin your journey with whey protein powder. There are a variety of whey protein powders available in the market in distinct flavors.

Supplementing yourself with caffeine can be a great way to boost your energy, metabolism, and focus. It helps reduce fatigue and minimize the perception of pain. When you are working out, your body is in a constant need of energy. This energy is available in the form of glycogen that is basically stored in the form of carbs. Caffeine helps in slowing down the speed at which your body utilizes all the glycogen stores by increasing the use of fat as fuel. Fat is heavier than glycogen and caffeine enables your body to use these fat stores to boost working muscles and save glycogen in your body. So, in short, caffeine increases fat burning.

Branched Chain Amino Acids are made up of leucine, isoleucine, and valine. Leucine among these helps in boosting protein synthesis in your muscles and prevents muscle breakdown. BCAAs are crucial for muscle recovery, delaying the onset of muscle soreness, and reducing fatigue. You can try consuming BCAA supplements that have a leucine to isoleucine to valine ratio of 2:1:1. However, there are various BCAAs in the market that contain a higher leucine to isoleucine and valine ratio, but it’s best for you to stick with the ideal BCAA ratio. Since it’s very important to let your muscles recover after intense workouts, BCAA supplements can be a great choice. They also help in improving your exercise performance and are another way of boosting your protein intake.

Since you will be working out, your nutrient requirements are going to be higher than usual. Multi-vitamins might not be thought of as a bodybuilding aid but these help a lot. Many vitamins and minerals fight inflammation, boost immunity levels, and reduce stress. These can also support muscle hypertrophy, also called an increase in muscle size. Vitamin D helps in boosting your bone health and also promotes protein synthesis. It also helps with nutrient absorption. Vitamin B3 helps in promoting muscle growth and enhances pumps. It also enhances glucose metabolism. Vitamin A supports the production of glycogen and fights free radicals. Similarly, every vitamin and mineral has some or the other advantage to offer that helps with bodybuilding and improving overall health.

Fish Oil helps in boosting the intake of Omega-3 fatty acids. It helps in reducing the risk of heart disease, depression, anxiety, ADHD, inflammatory bowel disease, and also lowers cholesterol. Since it has both anti-inflammatory and antioxidant properties, it’s helpful in bodybuilding as well. Various research studies suggest that omega-3 fatty acids are helpful in minimizing the delayed onset of muscle soreness and boost the muscle recovery process. When taken together with BCAAs, it helps in improving the rate of protein synthesis that allows great muscle gains and mass. Be careful while choosing your fish oil supplement and check the labels for any impurities.

If you belong to the ‘hard gainer’ category, you need to eat a lot of calories to put on weight, and even doing that doesn’t ensure that you would succeed. Mass gainer bodybuilding supplements are a great way to fulfill your extra calorie requirements and help you gain a healthy weight. Look out for a suitable mass gainer powder as per your goal. They often come with a blend of digestive enzymes to boost nutrient absorption and digestion.

Creatine positively affects the body’s capacity to create energy and boost muscle mass. Creatine supplements are available in the market in flavored powder or pills that you can choose from. Creatine increases your energy levels and allows you to lift more at the gym. Creatine basically gets converted to creatine phosphate that is used as energy for high-intensity and short-duration exercises such as weight lifting or sprinting. Consuming creatine can lead to water retention and this can make your muscles appear larger and a gain in weight. But, all in all, creatine makes for one of the best gym supplements for beginners.

The bottom line

Always stick to a routine when it comes to working out and don’t replace any meal with these bodybuilding supplements. These are to be taken in a combination with your diet. Timely and appropriate consumption of these supplements for beginners can lead to great results.

BEST 3 WAYS TO BOOST YOUR IMMUNITY

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Immunity is one of the most searched topics of the present time and finding the ways of improving your immunity is very important as never before. Immune system is made up of special proteins, cells, tissues, and other organs that build our body’s defense mechanism. This mechanism helps us to fight against harmful diseases, microorganism, illness and infections. Continuous attacks of these dreadful germs help them to break into our immune system if not taken care of it properly at the right time. You need various vitamins for better immunity that you can only get from meals, fruits, vegetables, or immunity boosting supplements. But immunity doesn’t only depend on the vitamin but also proper exercises, sleep, pure air, and improved lifestyle. Here we will only focus on foods, exercises, and supplements for boosting immunity.

Maybe most of us have started giving more focus on immunity but it starts with taking birth. So, immunity boosting is not a phenomena or new year revolution that you can avail in one or two months. Just like Rome, immunity also doesn’t build in a day but you have to start someday why not from today. You have to incorporate the immunity boosting foods in your life and avoid or limit the junk foods. Healthy food is one of the best ways to boost immunity but you have to focus on certain kinds of foods to keep your immune system healthy. Here are my favorite foods that support immunity.

  • Citrus fruits: These fruits are filled with vitamin C which contains antioxidant properties and help to fight against cold, caugh, free radicals, and seasonal infection. These are sour in the taste and include oranges, lemons, grapefruit, limes, tangerines, and clementines, Indian gooseberry, and others.
  • Garlic: Cuisine around the world is incomplete without garlic. Usually it is used for its greatest taste and flavour but it has its own healthy effects. Ancient civilization used to recognize it for fighting the seasonal infections that is also approved by modern science.
  • Red Peppers: If you are thinking that only citrus fruits are the rich source of vitamin c, think again. Red bell peppers are one of the biggest sources of vitamin C. But this immunity booster vegetable is also a very good source of beta carotene that gets converted into vitamin A which also helps to maintain the health of skin and eyes.
  • Broccoli: An excellent source of vitamins and minerals that is packed with vitamin A, C,E along with many antioxidants, iron, and fiber. It is considered one of the healthiest vegetables.

Also Read: TOP 10 BODYBUILDING FOOD BEGINNERS SHOULD AVOID

Immune boosting journey is not completed without exercises. Here are certain types of exercises that help to boost immune function in your body. Get out of your bed and put your shoes on and start these two types of exercises from now.

  • Strength Training: Well, intense exercises are not always for show off. People who really improve their athletic performance and strength prefer to do strength training exercises. Muscles tear while training and the body needs enough nutrients to repair them. If your body will not get enough nutrients, you will get fatigued and injured that leads your immune system down.  So, incorporate this immunity boosting exercis in your lifestyle right now and let your immune system say thank you later.
  • High Intensity Interval Training: Within a particular set time, you have to perform exercises as hard as you can. If it is very hard and strenuous, it will last only 15 minutes but you will manage to burn a lot of calories. This is the best exercise to boost immunity that also increases hormones for human growth, boosts metabolism, and repairs muscle tissues and brain cells. Along with reducing unwanted fat, stress, side effects of sedentary lifestyle, these exercises help to boost immunity in your body.

It is true that foods with the combination of exercise, has no match if you want to boost immunity. But it is also true that it takes a lot of time, efforts, pain, and willpower to see the final results. Amid this, there comes a role of supplements to boost immunity that will be really effective and show you the results faster.

  • Omega 3 fatty acids: When you think of the best supplement or nutrients for boosting immunity, omega 3 stays on number one position. It is known for reducing your stress hormones and enhances the immune cells functions.
  • Zinc: To avoid nasal congestion, sore throat, nasal drainage, and cough, you must use zinc. It is the best supplement that also triggers your body when there is any attack of any infection.
  • B-Complex: It is not only a vitamin but a collection of many vitamins that keep your immune system in its best condition. Make sure that you are taking enough vitamin B daily as a part of your daily diet or as a supplement.
  • Vitamin D3: This is a well known immunity system booster that is championed for absorbing the calcium in our bones and stimulates antimicrobial peptides that is good for boosting immunity. These peptides have shown a wide range of anti- viral and anti- microbial activities in the body.
  • Vitamin C: Fight with vitamin C against your cold and seasonal infections. It also helps to fight against lung inflammation and other respiratory distresses. It also helps to absorb other nutrients like vitamin E, iron, collagen, and others that help in wound healing, maintaining cartilage, teeth, bones, and immune system.

Our body works hard consistently for us without letting us realize what it takes to deal with your junk foods, polluted air, unhealthy lifestyle. Even the body never complains it’s overburdened unless it fails to cope up. It is not like that it doesn’t give signs but we take it for granted always. So, finally the organs of the body have to collapse. Immune system works like this. So, help your immune system by working on these important ways before it is too late to realize.

Read More: How Multivitamins Help in Boosting Immunity?