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ADMIN posted a blog entry in FDF Online NewsProtein is known as the king of macronutrients. You will see people ranging from the least informed to the most informed sections of the fitness community stressing on the importance of protein intake. Your gym guru will tell you to eat protein all day and consume boiled chicken and steamed fish for the thin skin whereas an informed coach will give you a particular intake to hit for the day. © Getty Images And there will be some misinformed sections still suggesting that it will make your liver and kidney health go bad. In this piece, I am going to cover some pointers established by the researches and findings by studies done on protein intake in strength athletes, bodybuilders, and healthy population: 1. You need to consume 1.2 to 1.6 grams of protein per kilo of your body weight to retain lean body mass in a normal healthy population and avoid the risk of sarcopenia due to old age. 2. To maximize adaptations to resistance training aka lifting weights, individuals need to consume protein in the range of 1.6 to 2.2 grams per kilo of body weight when not dieting, i.e. eating in a caloric deficit. 3. There is no anabolic window that requires you to run to the locker room and gulp down a protein shake right after your last set. As long as you are eating adequate protein for the day and evenly distributing it in meals, you need not worry about the anabolic window. © Getty Images 4. If your goal is maximal muscle gain, it is a good idea to split your protein intake into meals containing 0.4 to 0.55 grams of protein per kilo of body weight into 4 to 5 meals per day. That means, a daily protein intake of 1.6 to 2.2 grams per kilo of body weight. 5. When eating in a caloric deficit aka dieting, a higher protein intake of 2.3 to 3.1 grams per kilo of Fat-Free Mass (FFM) is suggested to retain maximal lean body tissue or muscle mass. Note that this is fat-free mass and not total body weight. 6. There is no maximum protein your body can digest in a meal. It is always better to split the protein intake into 4 to 5 meals for the day but this frequency can be lower or higher depending on other lifestyle factors. In the end, it comes down to what suits you better. © Getty Images 7. Long-term high-protein diets in the range of 2.4 to 3.3 grams per kilogram of body weight do not have detrimental effects on blood lipids, liver or kidney function in the healthy resistance training population. 8. Athletes on high-protein diets reported more dietary satisfaction, better mood, adherence, and higher muscle retention during a fat loss phase when compared to those on lower protein diets. To Sum It Up: - Protein is not harmful to your kidneys and liver if you are otherwise healthy. - It is better to split your protein intake throughout the day for maximum muscle building. - During a muscle building phase, protein intake of 1.6 to 2.2 grams per kilo of body weight is sufficient. - During a fat loss phase, higher protein intakes in the range of 1.8 to 2.4 grams per kilo of body weight is beneficial. - A higher protein diet is absolutely safe and may have certain benefits in certain situations. References: 1. Phillips SM, et al. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. 2. Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance-training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. 3. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. 4. Helms E, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):127-38. 5. Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun 14;14:16. 6. Antonio J, et al. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metabolism. 2016 Sep 20; 9104792. Author Bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at email@example.com and follow him on Instagram.
So, bird racing is a sport… right? And a really popular one at that, especially in China where the idea of birds competing in long-distance races makes people drop whatever they are doing and watch the Aves go head to head. That's alright, we aren't judging. It is a free world and people have the right to love and feel passionate about whatever it is that makes their blood rush. What we are concerned about is how far can that passion take a man. PIPA, an online portal that sells racing pigeons, hosted an auction that ran for two straight weeks, during which they put up Armando, the Belgian city dove, known for his accurate sense of direction and strong wings, on the auctioning booth and the world went mental. In the five years of his existence, Armando, under the care of his trainer Joël Verschoot, 63, has gotten a reputation of being called the 'Lewis Hamilton of pigeons' and finds tricky weather conditions to be a “piece of cake” according to Verschoot's brochure. According to his former master, Armando has been ranked number 1 in bird races for two back to back years (2017 and 2018) and was the best pigeon to have travelled across Europe for competition in 2018. © PIPA His glory was surely known to the world, more specifically in China which saw nearly half a dozen enthusiasts bidding for the champion. With hourly bids rising by €100,000 the final bid worth €1,252,000 (Rs 10 Crores, approx.) came in a couple of minutes before the closing to the auction at midnight last Sunday, according to The Guardian. “The two Chinese had told me in advance that they absolutely wanted Armando,” Verschoot said after the auction. “But I didn't see this coming. This is a crowning glory of all those years in the pigeon sport. The icing on the cake.” As reported by the Press Association, Nikolaas Gyselbrecht, the founder and chief executive of Pipa, said: “This pigeon has a race record that has never been matched by any other pigeon… In football terms you have Messi and Ronaldo — it's that level.” Armando, who is nearing his retirement, will be made to breed with a “high quality hen” that is already waiting in China after being purchased for a huge amount of money. Twitter was unable to get its mind to accept the fortune of Joël Verschoot, the bird-keeper, who is literally a 'crorepati' now. The reason aliens haven't invaded yet #Armando#pigeon — Aaron Gonsalves (@AaronFIFA123) March 19, 2019 Lionel Messi of the pigeon world sells for £1,000,000 https://t.co/3MFdiA2yWX — E.Pagnotta (@OmniAlphaOmega) March 20, 2019 Armando, a racing pigeon in Belgium compared to Messi and Ronaldo, has sold for a world-record £1 million at auction. GOAT talk. pic.twitter.com/mRoLdpMsmr — B/R Football (@brfootball) March 19, 2019 Armando is a pigeon Armando is from Belgium Armando has been branded the Lewis Hamilton of pigeons Armando had been sold for £1,000,000 — Jonsta (@Jonsta1990) March 19, 2019 Someone bought a pigeon for $1.4 million. His name is Armando. The pigeon, not the buyer. Congrats Armando! https://t.co/nxnaaEbZWv pic.twitter.com/068eM05p4D — Kim Bhasin (@KimBhasin) March 19, 2019
ADMIN posted a blog entry in FDF Online NewsMS Dhoni aka Captain Cool is arguably the most successful and respected captain of the Indian cricket team. He is the one who made the legends dream and made them win their deserved World Cup in 2011. Not just the regular world cup, under his captaincy India has won numerous other trophies, the most prominent ones being T20 World cup of 2007, the 2010 Asia cup and the 2013 Champions cup. The most amazing thing is he still continues to play for the team and his fitness at the age of 36 years is nothing short of being called commendable. At the age of 36 years, athletes usually retire, but MS Dhoni is proving otherwise. It is something every athlete and fitness enthusiast should take inspiration from. What can we learn from MS Dhoni when it comes to fitness? © YouTube 1. You Cannot Do The Same Things And Expect Different Results MS Dhoni used to be a hardcore junk food dieter with his daily food consisting of things like Milkshakes, Chocolates, Butter Chicken, Naan, etc. Considering his activity levels, he was not going to get fat on this still he realized that having an exclusive junk diet is not beneficial to his health and his career. He started making changes and started monitoring his diet to take care not just of his fitness but his overall health too. 2. When The Going Gets Tough, The Tough Get Going MS Dhoni knew that age will not always be on his side when it comes to his career and his fitness. With age, he will have to work hard two times than what he used to initially. A self-admitted non-fitness freak, MS Dhoni used to enjoy sports and not really hit the gym and lift weights. He again realized that it is not always about what he likes and he will have to do weight training as well to stay at the prime of his game. He started lifting weights regularly and you can see a clip of his gym workout here: © YouTube 3. Always Be The Hardest Worker In The Room In an interview, MS Dhoni confessed that during the recent IPL 11 (which Chennai Super Kings won under his captaincy), he used to wake up early and do a rowing session before having his breakfast. He got a rowing machine installed in his hotel room just to get that extra work in and stay fit for the campaign. He is at a stage where a couple of bad performances or being a bit out of shape would be easily ignored considering his age and his achievements. But no, he did not want that. It was one of his best tournament performances and obviously, the overall win was just an expected result from a team led by a leader like him. © YouTube 4. Eat Your Damn Protein A piece on fitness is incomplete with the mention of protein, isn't it? Jokes aside, MS Dhoni has mentioned tens of times that how his diet includes a lot of protein-rich options, especially chicken, kebabs, and protein shakes compared to what he used to eat back in the day. Read this piece if you too want to know how much protein you should be eating. This just shows that age is certainly just a number for MS Dhoni and I expect that the country gets to see a few more years of him performing at the highest level of his sport.
ADMIN posted a blog entry in FDF Online NewsThe indie music scene here in India has evolved leaps and bounds in the last decade, and we have been witness to the grand shows that Nucleya, Hari & Sukhmani, MadBoy/Mink et al. have put up. These artists have recreated music and presented heady blends of vocals and musical notes, good enough to make a name and place for themselves in the commercial space, apart from delivering marvellous euphonies that can make your heart sing. But there is a different format of music in the indie music space that is slowly yet steadily gaining recognition and has been garnering a major fan following in India and that is the acapella music, which has been a popular genre of music worldwide for a long time. For those of you who may not be well aware of what acapella means, it is to sing without instrumental accompaniments but often complemented by beatboxing, as demonstrated in the popular movie 'Pitch Perfect'. While there are numerous acapella bands that are hugely popular around the globe and have been there for the longest time, here we chart out 6 of the most awesome Indian acapella groups that you must check out, if music is your drug: 1. RaagaTrippin' Touted to be India's very first Bollywood acapella group, they can create some of the most stunning renditions of Bollywood songs. Based out of aamchi Mumbai, the group is made up of seven superb talents namely, Gwen Dias, Suzanne D'Mello, Thomson Andrews, Gary Misquitta, Alan De Souza, Keshia Braganza and Leon De Souza. They ace the Jazz genre and have even performed with the 'Godfather of Indian Jazz' Louis Banks. 2. Voctronica Formed in 2011, Voctronica is said to be 'India's first beatboxing and vocal ensemble' and is based out of Mumbai. Fame came knocking at their door when their cover of 'Alt-J' went viral across social media platforms in 2015. The vocalists in this group are Warsha Easwar, Avinash Tewari, Meghana Bogle, Raj Verma, Clyde Rodrigues and Arjun Nair. Their music is upbeat and a mix of various genres. Last year they even collaborated with composer and singer Amit Trivedi for the Radio Mirchi Music Awards. 3. Penn Masala They need no introduction because whether you are into acapella or not, you must have stumbled across one of their videos on Facebook or Instagram. Penn Masala is one of the first South Asian acapella groups which was established way back in 1996 by Indian students in the University of Pennsylvania. Their western-Bollywood music medleys are to die for, while their simple Hindi music renditions also sound wonderful. They have also appeared in 'Pitch Perfect 2'. 4. No Treble Still making their space in the arena is this Bangalore based acapella group that started as a college level acapella team. They are into English and Bollywood music but also like to take up regional tunes. Their gigs have been well received by the audience but they haven't been very active online. The group also performed in the reality TV show 'India Banega Manch' on Colors TV. They have potential and we hope they find their moment of glory soon. 5. Aflatunes Another Mumbai based acapella group, this one isn't meant to be taken lightly. The name of their group is exactly what you should be expecting the group to whip up. The seven-member band comprises of both singers and beatboxers named Anish Nair, Dany Marshal, Jaimish Ashar, Ruchee Varghese, Nilay Singh, Pearl Alex and Joel Mathew. They have performed in numerous events including performances on the Rolling Stone Stage. 6. Vox Chord The Chennai based acapella group, Vox Chord came into the public eye when last year they sang an acapella version of Pakistan's national anthem Quami Taranah, as a gift on their Independence Day. The Twitterati on both the sides of the border applauded their soulful rendition. The group consists of three main singers, Alex Samuel Jenito, Vandana Mazan and Vaishnavi Kannan besides other artists who collaborate too. Beautiful, right?