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  1. Protein 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 pratik@getsetgo.fitness and follow him on Instagram.
  2. As soon as Navratri sets in, fitness enthusiasts start worrying about how they are going to meet their protein intake. The biggest challenge for every fitness guy during Navratri is to meet his daily protein intake as non-vegetarian food becomes a big NO. Here is a list of food items that you can include in your diet that will help you meet your daily protein intake as far as possible. 1. Tofu © Getty Images Also known as 'soybean paneer', tofu is vegetarian's paradise when it comes to food items that are high in protein. An average brand of tofu available in the market would fetch you around 30 grams of protein in a serving of around 200 grams. I wouldn't say that the amino acid profile is comparable to lean chicken breast but it is still a complete source of vegetarian protein. Taste could be an issue for some people as tofu doesn't have a great taste in itself. Thus, I would recommend adding some form of vegetable or salt and pepper along with tofu to enhance its flavour. 2. Cottage Cheese Cottage Cheese or more commonly known as 'Paneer' has been a part of our Indian diet since decades. Cottage cheese is made from milk and is a vegetarian source of protein that can be used during Navratri. A 100-gram serving of paneer will give you around 20 grams of protein. Another advantage of paneer is that it has a good taste, unlike tofu. You can add cottage cheese to gravies or just sprinkle chopped pieces on cooked lentils to enhance its protein content per serving. 3. Greek Yoghurt Greek yoghurt is another food item that you can consider adding to your daily food intake during this season. Just like regular yoghurt, Greek yoghurt is also a good source of gut-friendly bacteria. Along with the goodness of gut health bacteria, greek yoghurt gives you double the protein intake as compared to regular yoghurt for the same serving size. Also, Greek yoghurt is available in delicious flavours and thus can be used in various forms like pudding and desserts. However, make sure that added sugar isn't too much in the product that you are buying. 4. Nuts & Nut Milk © Getty Images Another food item that you can consider adding to your diet during Navratri is Nuts and Nuts milk. Nuts like Almonds and its milk, commercially sold as Almond milk can serve a great option to be consumed as snacks and mid-meal food items. You can easily replace your evening tea and biscuits with Almonds and almond milk which will also help you to add to the total protein intake for the day. 5. Milk & Whey Protein Cow milk is also one of the best protein sources available in the vegetarian diet. A 100ml serving of milk will give you around 3 grams of protein. Make sure that you are consuming either a double toned or skimmed variety of cow milk so that your intake from milk is not too high. Similarly, supplements like whey protein and casein which are made up from milk can also be added to the diet to meet the daily protein intake to a large extent. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  3. Out of all the three macronutrients, protein is the one that's always discussed the most. The relevance of daily protein intake in diet cannot be overstated. Not just for someone who is training to gain muscles but also for people who are training for general fitness. A diet that contains ample amount of protein will not only help you with maintaining ideal weight but also boost your performance in the gym. The following tips will help you to easily increase your daily protein intake in your diet: 1. Make Changes In Your Breakfast © Getty Images Majority of traditional Indian breakfast dishes like parathas, Idlis and dosas, are high in carbs and have negligible protein. No, I am not saying that these are unhealthy, but yes, they are not a good source of protein. Also, all of them make up a complete meal in themselves so generally people do not consume any side dish along with them that can increase the overall protein intake in the breakfast. Consequently, you end up starting your day with a heavy carb meal with almost negligible protein. To fix this, either reduce the portion size of the above food items so that you can include protein-rich food items like egg whites. Otherwise, replace these dishes with a dish that is high in protein. A bread omelette is a perfect example of a dish that has an ample amount of carbs as well as protein. 2. Add Cottage Cheese To Your Meals After breakfast, you need to tweak your lunch and dinner as well to increase your daily protein intake. We as Indians love to eat 'Daal' and 'Gravy' in lunch and dinner, it's something that has been a part of our diet from as long as we can think of. No, I am not going ask you to replace your favourite food item with something else but just a little change in the dish will do the needful. You can add chopped cottage cheese on top of your cooked 'vegetable curry' or 'daal' to enhance its protein content. That way you will still be consuming your favourite dishes and still be able to meet your protein needs for the day. 3. Use Greek Yoghurt Instead Of Regular Yoghurt Yoghurt also serves as a staple food in majority parts of our country. From breakfast to dinner people generally prefer to include a small portion of yoghurt for better gut health. It's common knowledge that yoghurt has bacteria that helps you with maintaining good gut health. Now you can have the same benefits of regular yoghurt with more protein per portion size by replacing it with Greek yoghurt. Greek yoghurt has almost double the quantity of protein per serving. 4. Add Chicken/Tofu To Salads © Getty Images Salads don't really have to be boring and tasteless, it's just that you have to be a little smart when you prepare them. Take the veggies that you have a taste for and garnish it with salt, pepper, oregano and a little fat-free mayonnaise. Add pieces of chicken or tofu to this salad and mix the ingredients well. You can have this salad as a snack between meals to satisfy your hunger or you can also have it with your regular lunch or dinner. 5. Include A Whey Protein Shake In Your Routine This is the easiest way of all to increase your overall protein intake. Just take a scoop of protein powder, mix it with water or milk and have it. It's that easy. A protein shake comes in real handy when you cannot follow any kind of structured diet or cannot arrange for cooked meals. A single serving of a protein shake will easily fetch you around 25 grams of protein which will help you to meet your daily protein intake easily. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  4. A majority of people on the planet are always in the constant mission to lose weight, however, not all get highly satisfying results. via GIPHY Talking about hurdles when it comes to weight loss, the first one is actually sticking to a diet. However, while you may stick to a diet if you have immense dedication towards your goal, you will still face the problem of hunger. When you go on a calorie deficit diet or reduce your calorie intake from your current diet, your body starts craving for more food. via GIPHY Since you were earlier consuming more food in your routine, your body becomes accustomed to it. Now when you deprive it of those food items, the hormones in your body will send signals for cravings and you will feel hungry throughout the day. Chances are that you might even give up to these cravings sooner than later. via GIPHY So in this article, I am going to tell you a few strategies that will help you to minimize these cravings so that you can stay on track for your fitness goals: 1. Eat More Protein via GIPHY Consuming more protein in your daily diet will help you to curb your hunger as your body has to spend more time to digest protein. Another important role of protein as a macronutrient is to help your body in muscle repair. via GIPHY Thus it makes more sense to include food items that are high in protein in every meal of the day. When I say protein, I mean protein food and not supplements like Whey. Whey protein is digested rapidly so it may not have the same satiety factor as natural sources of protein. Thus try to include more natural form of protein like chicken, Eggs, Tofu, Cottage cheese etc. 2. Drink More Water via GIPHY While you may think that you are hungry for food, chances are that you might actually be thirsty. This happens with the majority of people who do not consume enough water throughout the day. via GIPHY You need to make a conscious effort to consume enough water so that you are not confusing thirst with hunger. Try this, when you feel hungry just after a few minutes of consuming a meal, have water. Trust me, you will realize that you weren't actually hungry. Also, drinking sips of water every now and then help a lot in regulating your hunger. 3. Consume Calorie Sparse Foods via GIPHY Those quick snack bites like biscuits and namkeens may satisfy your hunger immediately but it won't last for too long. Similarly, sugary drinks and colas add up to your calorie intake but do not provide ample satiety factor to keep hunger at bay. Whenever you consume any of these food items you will start feeling hungry immediately after some time. Thus, they are a poor choice to satisfy your hunger. via GIPHY Instead, you should always choose fibre dense food like brown rice, Oatmeal etc which have enough fibre to make you feel less hungry over time. High volume foods that have enough fibre will take time to digest and thus give you more satiety factor. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  5. Whether you are a casual health enthusiast, sportsperson, athlete, powerlifter or hardcore gym freak, you all know the importance of adequate protein in your daily diet. While the average person may not need as much protein as a sportsperson or hardcore gym freak, that doesn`t mean that they are getting optimal amounts of protein in their diet. © Thinkstock Images International society of sports nutrition recommends 1.4-2gm of protein per kg of bodyweight for athletes. This means 112gm -160gm of protein a day for a 80kg athlete. This requirement can go even higher depending on these things: 1. If someone is training hard frequently along with­­­­­­­ a job that requires much physical work. 2. If someone trying to lose fat without losing much muscle. 3. To improve body composition. 4. If someone using Steroids (PEDs). First priority to get all this protein should be from real foods which have complete amino acid profile such as chicken, mutton, lamb, fish, cheese, eggs or milk. People who are vegetarian are left with only limited options .On top of that if they have a busy lifestyle where they can`t eat as much solid food will have to rely on protein powder supplements. Another situation where reliance on protein powders (Whey isolate, Soy, Pea,Rice) may increase is when someone is suffering from “Lactose intolerance”. It is estimated that 60-70 % of Indians are lactose intolerant with south Indians being more affected (66.6%) than north Indians (27.4%). Lactose intolerance is a condition where the affected person is unable to digest a sugar called lactose present in Dairy products. As a result, affected person gets bloating, painful stomach cramps, gas or vomiting. While whey concentrate may have some amount of lactose present in it, whey isolate reduces it to much lower level which most people may get comfortable with. Even better option for people with lactose intolerance is using protein powders made from Soy, Pea, Rice or a blend of any of the three. They are again considered high quality proteins. -As a pure vegetarian who`s not using any Performance enhancing drugs, it becomes really challenging to get below 10% body fat without losing muscle mass. And any athlete who has worked hard day and night (with training and diet) to achieve that few pounds of muscle will not want to lose it very easily. Getting to extremely low body fat levels (Stage/photo-shoot condition) require calorie restriction and very little amount of carbs and fats in diet. However, most vegetarian high quality protein sources will also give you quite high amount of carbs and fats along with it, which is fine when you are maintaining or bulking but not ideal when cutting. © Thinkstock Images Every 3gm of protein from milk in 100ml will also give you 5-6gm of carbs with it. Now do the math of how much carbs you will be getting in order to complete 30gm of protein milk. The same amount of carbs you can better get from solid food when on a restrictive diet to remain full for longer. Similarly trying to get 18gm of protein from cheese will also give you 25gm of fat with it. While the same amount of protein you can get from casein protein scoop giving you almost negligible to 2gm of fat. People who are non vegetarians or eat eggs can do a cut/fat loss protocol quite easily since they can consume lean protein sources such as egg whites and chicken breast having no fat. The same can`t be said for pure vegetarians. I may get a little hate in comment section for promoting the usage of protein powders, but you ask yourself “Am I really promoting it or just showing you reality”? © Thinkstock Images Have a good day, folks! And stop thinking of protein powders as something taboo or associating it with steroids. Daman Singh is an internationally certified sports Nutritionist and an athlete competes in Strongman and powerlifting without the aid of Anabolics .He also runs a YouTube channel named :- SIKHSPACK and you can follow him on Instagram and trains Drug free population . References- https://www.ncbi.nlm.nih.gov/pubmed/7234720
  6. Eggs are one of the cheapest protein sources in the market, and are also one of the highest quality ones. It's very common amongst bodybuilders, powerlifters and fitness enthusiasts as a staple edible. With this piece, there are some myths which I would like to debunk. 1) Eggs Give You Acne And Pimples Well, it's not true. You have to get it to check with your dermatologist and get a food allergy test done. There is no evidence yet, so you can't blame eggs here. 2) Too Many Egg Whites Harm Your Kidneys There is a study that claims that if you eat more protein over time, you will not face any kidney issues. © Thinkstock Images 3) Eggs Are Only For Fitness Enthusiasts And Bodybuilders An egg is a food which can be consumed by anyone. It has no relation with fitness enthusiast or an ordinary human being. 4) There Is A Certain Limit To Consuming Eggs Well, there is no limit when it comes down to consumption. It all depends on your protein and fat intake. Nutrition facts in an egg Protein- 6g Fats- 5g Carbs- 1g Calories- 73 Nutrition facts in an egg white Protein- 3.6g Fats- 0g Carbs- 0g Calories- 14.4 Here are some top reasons why you should eat eggs when dieting: 1) Eggs Are Low In Calories And High In Protein One large egg contains about 73 calories and has 6g of protein. A meal consisting of 4 boiled eggs and some vegetables contains only about 350 calories. 2) Eggs Are Very Filling Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content. A high-protein diet has a higher thermogenic effect when compared with a low protein diet. © Thinkstock Images 3) Eggs Are One Of The Ideal Foods To Start Your Day A study from Nutrition Research in men showing that an egg breakfast significantly decreased calorie intake for the next 24 hours, compared to a bagel breakfast. The egg group eaters also felt more satiated. Furthermore, an egg breakfast caused more stable blood glucose and insulin response, while also crushing ghrelin (the hunger hormone). 4) Eggs Are Easy To Cook Incorporating eggs into your diet is very easy. They are cheap, widely accessible and can be made within minutes. Eggs are scrumptious and you can make them in any form, but fitness enthusiasts often prefer boiled, scrambled, made into an omelette or baked. Author bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.
  7. Whey protein is the most common supplement in the fitness industry, and supplement companies have flooded the market with their strategies to sell their premium whey protein product. Trainers with less knowledge in nutrition are going crazy behind whey protein and treating it like some magical supplement. Some trainers even sell it to their clients and make money out of it. Whey protein is nothing but a convenience protein source food and it's the easiest way to ingest protein in your body. Here are a few things you should know: 1) Consuming Only Whey Protein Will Not Build Muscle © Thinkstock Images Most of the fitness folks think consuming whey protein will give them magical results in a week's time, but that's not entirely true. Protein builds, repairs and maintains muscle in your body but it only helps you to grow when you lift weights, put mechanical tension on your muscles and hit your total daily protein intake every day and overtime. Whey protein can help you complete your daily protein intake if it's hard for you to complete it from other sources of protein. 2) Whey Protein Isn't Only For Bodybuilders © Thinkstock Images Yes, this is true. Whey protein is just a convenience protein source food and it can be consumed by anyone who wants to complete their daily protein intake. You don't have to be a bodybuilder or lift weights to consume it. It has a great taste and makes every dessert yummy. You can add a scoop of whey in your ice cream, smoothie, cake, custard, etc. You get a whopping serving of 25-30g of protein per scoop. 3) Whey Protein Is A Natural Food Source © Thinkstock images Hell yeah, you read that right! Whey protein comes from cow milk. When your mother makes paneer at home the leftover whitish liquid which she throws away, is whey. The supplement companies restore the whitish liquid and process it through filtration and other processing methods to make whey concentrates and isolates. So yeah, it is not something medicinal or artificial being given to you. It is just a processed dairy product. Much like your cheese or ice-cream! Author bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.
  8. Protein supplements are one of the supplements that have enough credible data supporting its benefits and safety when it comes to muscle building properties. It is one of the supplements that make my list of the 'only' supplements you will ever need. You can read that piece here. Now though protein supplements are beneficial, there is still a lot of confusion among people as they are flooded with different types of protein choices when they go to buy it from a store or online. As per the data present currently, the protein derived from milk, especially Whey and Casein protein have proven to be more beneficial compared to other plant and animal sources of protein supplements. © Thinkkstock That is because, in comparison to other protein sources, whey and casein have higher essential amino acids and thus promote more muscle protein synthesis. Let's compare Whey and Casein and decide which protein is better for muscle growth. A few properties of Whey: 1. A faster-digesting form of protein. 2. Rapidly increases muscle protein synthesis for a short period. 3. Slightly higher leucine content. A few properties of Casein: 1. A slower-digesting form of protein. 2. Slowly increases muscle protein synthesis for a relatively long period of time. Let's ask an important question first. Do you really need protein shakes? The short answer to that would be a resounding no. A relatively context based answer to the question would be the classic 'it depends.' Taking a protein supplement has certain benefits: 1. It does not need much preparation. 2. It is easier to consume on the go. 3. It can be conveniently carried with you. 4. It is a smart addition to a protein-deficient nutrition regime. If your goal is maximal muscle gain or maximal muscle retention while losing fat, research suggests that protein intakes between 1.6 grams to 2.2 grams per kilogram of body weight are beneficial. To finetune this further, the protein should be spread in 4-5 meals for the day. If you can get this protein by food sources alone, there is no need to consume protein shakes. But if you fail to do so, they can be a great addition. As whey protein is a faster-digesting source of protein, it can be a great source of protein as soon as you wake up or after your workout considering you have not had a protein meal a few hours or just before your workout. © Thinkkstock It will rapidly spike muscle protein synthesis and that in-turn will benefit you with either muscle gain or retention based on your overall nutrition and body composition goals. On the other hand, casein, being a slower-digesting protein can be a great addition before bed. As it is a sustained release protein, it will ensure that your muscle protein synthesis stays elevated for hours into sleep. Whey has anabolic properties aka it helps with muscle building whereas Casein has anti-catabolic properties aka it helps with muscle preservation. Both these supplements can be an addition to your routine and none of them are mandatory supplements to consume. You can do just well without them. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  9. The timing of consuming whey protein has always been a hot topic. For decades, people believed that you need to consume whey protein immediately after your workout. With time, however, theories have changed but the myths around this refuse to die down. How to take maximum advantage of whey protein consumption? The latest that you will get to hear is that whey protein is maximum absorbed when taken before a workout, not after. This thought is being supported by many believing that it makes sense, as your body will absorb all the protein during the weight training. Let's find out if this claim holds any substance. What Does Research Say? © Thinkstock We're lucky that we already have a research study where the effects of consuming whey protein before the workout and after the workout were compared. In this research, a group of men were divided into two and both the groups were given a protein shake containing 25 gm protein. One group received it immediately before their workout and the second group received it immediately after their workout. The study found no significant differences in muscle strength and size between both the groups. Thus it doesn't really matter whether you take your whey protein shake before or after your workout. Daily Protein Intake Plays Crucial Role If your target is to gain muscle size and strength, completing your daily intake of protein is a big factor, rather than timing your protein. The RDA of an average person is 0.8gm/kg which is the minimum amount of protein that a person should consume in his diet. However, people who weight train regularly and athletes, have higher requirements of protein. Though the exact amount of protein intake will depend upon your level of training and other factors, experts recommend consuming around 1.6gm/kg of protein to gain muscle size and strength. Therefore, till the time you are able to meet this requirement of 1.6gm/kg of protein requirement every day; there is no need to worry about timing your protein shake near your workout. It's About Individual Convenience & Preference © Thinkstock As a coach, I often receive requests from my clients to time their protein shake somewhere in the morning when they are leaving for their work. Even those who do their workouts in the evening, sometimes prefer to drink their protein in the morning; reason being? Convenience. They are in a hurry in the morning to reach their office and thus want a convenient way to meet their protein macros. This way, they are able to save time by not having to cook. This is what I want to tell you guys. It's all about your personal convenience at the end. If it's convenient for you to have your protein around your workout, go ahead and consume it around your workout. If not, don't worry. Just have it at the time that suits you the most and concentrate on completing your overall protein intake for the day. References: Pre- versus post-exercise protein intake has similar effects on muscular adaptations Brad Jon Schoenfeld,corresponding author1 Alan Aragon,2 Colin Wilborn,3 Stacie L. Urbina,3 Sara E. Hayward,3 and James Krieger4 Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  10. The fitness industry, and in particular, the supplement industry is growing rapidly. As per the statistics, the supplement industry was worth $32 billion in 2012 and is expected to become worth $60 billion by 2021. That is almost a 100% growth in less than 10 years time. Every time you visit a fitness expo, 10 new companies pop up selling protein supplements and claim to be better than the others. It's a melee of supplement companies out there. The Protein Spiking Scam Most consumers do not know that some companies run a little scam known as 'amino/protein spiking' where they dump cheap ingredients into their powders to pass tests and claim a higher protein content than they truly have. © Thinkstock Images In this piece, I shall give you information on how the companies do this and how you, as a consumer, can look out for it and not fall prey to these scams. With the growing education and information that whey protein is not just for bodybuilders, and that it can be used by anyone looking to get a convenient source of protein in their diets, the demand for the same has gone up. A lot of companies saw this opportunity and started to lure consumers with a fishnet called 'low price.' That's right, the companies fool you with what is in the supplement and on the promise of saving money, sell questionable stuff to you. This Scam Is Run By Spiking Protein. How Is It Done? © Thinkstock Images The 'amino/protein spiking' is done by adding cheap amino acids like glycine and taurine into the protein powders or non-proteinogenic (protein building) amino acids such as creatine and beta-alanine into the mix. They then get lab reports for nitrogen content of the protein powder and not that of the individual amino acids, which are the building blocks of protein. By these results, every amino acid (protein building or not) gets counted as protein but not all amino acids help you build muscle protein. THAT IS THE SCAM! Let's take an example: you are shopping for protein powder and the label on the front of the package reads '25 grams protein per serving with 5 grams creatine and 5 grams beta-alanine' but the individual amino acid profile is not listed behind the package. What you read it as - This supplement has 25 grams protein per scoop. What it may mean - This supplement has 25 grams - 5 grams of beta-alanine - 5 grams of creatine - 15 grams protein per scoop. If the individual amino acids are not listed on the package, there is no sure way to know. Coming to the solution of the problem here, how do you make an educated guess about the quality of the supplement before giving away your money? This 3-Step Guide Will Help You: Step 1: Look At The Ingredient Label & For The Leucine Content If the ingredient label at the back of the package says 'proprietary blend' without giving a breakdown of what are the ingredients in that blend, chances are that the manufacturer is dumping some cheap amino acids into the mix and hiding it from you. Step 2: If There Is Leucine Listed There, How Much Is It? Leucine is an amino acid that kick-starts the muscle protein synthesis in your body. Approximately 10% of the protein serving should be leucine. If a whey protein has 25 grams of protein per serving, 2.5 grams or more should come from leucine. If it falls short at this, do not buy the product. Another step here is to check how much of the protein serving is taken up by the BCAA profile. BCAA's are leucine, isoleucine, and valine. We already know now that the product we are looking at should have all the individual amino acids listed in their individual quantities at the back of the label. The BCAA should account for 20 to 25% of the total protein per serving. So, in the same example of 25 grams protein per scoop, the BCAA profile should add up to 5 to 7.5 grams minimum. © Thinkstock Images Step 3: Compare It With The Average Per Serving Price Of The Products In The Market Whey is sold by hundreds of manufacturers online, which is the best place you can look it up. On an average, the cost per scoop of a supplement that has 25 grams protein per serving is anywhere between 60 to 80 rupees. One kilo of whey usually has 30 servings, thus putting the cost of one-kilo packaging between Rupees 1800 to 2400. If you see that the cost of the product you are purchasing is way off this territory and unless there is some offer or a sale going on, it may be a better choice to steer clear of that brand. I hope this article makes selecting a whey protein supplement an easier task for you and keeps you safe from the scams run by a few manufacturers. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  11. In 2018, protein shakes are just as much staple to a workout routine as chest day on Monday. This protein shake frenzy has led to the concoction of unscientific bro-myths around the time of its consumption. Probably one of the biggest questions, 'what is the best time to consume it', still remains unanswered and misunderstood. Plus the age-old myth of the 'anabolic window' makes things furthermore complicated. Here, let me chop it up for you and tell you why it's NOT important to drink your shake right after your workout finishes. What Is The Post Workout Anabolic Window And Does It Even Exist? © Pixabay The post-workout anabolic window is basically the 30-45 minute time cap following the end of your workout. The old school myth is that to build maximum muscle, you must gulp your protein shake within this window. Fast forward to 2018, this notion has been challenged by various studies. A 2013 meta-analysis (1) established the fact that it is not the timing of protein that's given immediately after the workout that's important but the overall consumption of protein in a day. In this meta-analysis, various studies were included which showed a positive correlation between muscle hypertrophy and post-workout anabolic window. However, the conclusion was drawn that the overall consumption of protein in a day was a bigger factor than just the post workout protein consumption. Thus, the post-workout anabolic window, even if it does exist, isn't as short as a few minutes. Take It Easy, Focus On Your Daily Protein Intake © Pixabay Don't be in any type of rush to drink your protein shake. Instead, be a wise lifter and focus on your daily protein intake. How much protein you consume in a day, will help you build the muscle mass you want and of course, help you recover. References:- 1. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis Brad Jon Schoenfeld,corresponding author Alan Albert Aragon, and James W Krieger 2. Pre- versus post-exercise protein intake has similar effects on muscular adaptations Brad Jon Schoenfeld,corresponding author Alan Aragon, Colin Wilborn, Stacie L. Urbina, Sara E. Hayward, and James Krieger4 Academic Editor: Justin Keogh Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  12. The one word that the fitness industry is obsessed with and unanimously agrees upon as good is 'protein'. Want to build muscle? Protein. Want to lose fat? Eat more protein. Want to stay the same as you are and maintain your fitness? Eat protein. Protein is definitely important but it is more important to know what intake is for your goal. How much exactly of this magical macronutrient do you actually need? The Recommended Dietary Allowance (RDA) according to health organizations like the World Health Organization (WHO) is 0.8 to 1gm per kilo of your body weight. For example, an 80-kilo male will require 64 to 80 grams of protein per day to complete his RDA. Again, this is just for the average Joe who wants to stay healthy. In your case, it is not so. You are reading this article as you have a fitness goal like building muscle or losing fat while preserving your muscle mass. In these cases, it is logical that you are going to need more protein. © YouTube How much more exactly? Let's discuss two goals here. One is to lose fat while preserving lean body mass and the other is to gain muscle. Goal 1: Lose Fat While Preserving Lean Body Mass In these cases, studies have shown that higher protein intakes are associated with higher satiety, adherence to the diet, fat loss, and greater diet satisfaction compared to lower protein diets. When your goal is to lose fat, protein dosages between 1.8 and 2.4 grams per kilo of body weight have shown to have better results compared to doses lower than these. For the 80-kilo dude, this will translate to 145 to 190 grams of protein per day. The satiating quality of protein as a macronutrient makes higher intakes beneficial as you will feel full and the chance of dietary slips will be greatly reduced, considering hunger can be a persistent problem when you diet down to single-digit body fat ranges. Goal 2: Build Muscle © YouTube To gain muscle, studies have shown that lower protein dosages compared to the fat loss protein dosage are enough to build on muscle. When your goal is to build muscle, protein in the range of 1.4 to 1.8 grams per kilogram of body weight will do the job. The 80-kilo dude will need 110 to 145 grams of protein to build muscle. For building muscle, you need to eat excess calories and having a relatively higher protein intake can defeat the purpose as the satiety factor may in turn make you eat lesser calories, which can be a hindrance to gaining muscle or any weight. To summarize the article and give takeaway points regarding protein intake, here are the ranges to aim for: General health - 0.8 to 1 gram per kilogram of your body weight. Lose fat and preserve muscle - 1.8 to 2.4 grams per kilogram of your body weight. Gain muscle - 1.4 to 1.8 grams per kilogram of your body weight. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  13. Gaining muscles naturally is not easy. It takes a lot of diet and plenty of workout strategies to find out what exactly works the best for you. I am sure you would already be trying a lot of workout and diet strategies if you're serious about your gains. Now let's talk about the real deal for your gains, the supplements. There are so many varieties of various supplements to choose from, but not all of them are effective. But yes, one of the most effective and researched is whey protein, which should be your first priority when you go out to buy your supplement stack. Once you have your whey protein, you can try these two strategies that I am about to tell you, that will give you the gains that you have been looking for a long time. Read on: Tip 1: Mix Your Whey Protein With Casein And Other Proteins © Thinkstock Images Whey protein has the property of being rapidly absorbed and is therefore consumed post workout. Studies say that whey protein is absorbed as fast as 10g per hour and therefore gets completely absorbed in around two hours of consumption. On the other hand proteins like micellar casein and calcium caseinate gets absorbed gradually and slowly. Micellar casein can even take 8 hours to get completely absorbed. In the case of whey protein, there is a steep incline of amino acids in your blood supply once you consume it, however, that steep inclination comes down quickly as the whey protein is absorbed rapidly. What happens next? Your muscles are hungry for amino acids but there isn't sufficient amino acid in your blood as the whey protein has already been absorbed. This is where a blend of whey and other proteins can help you build better muscles. If you take whey along with casein, your blood will get an immediate boost of amino acids as well as a gradual supply for later on. With this strategy, you can satisfy your body's needs for amino acids throughout the day that will help you build more muscles. Thus, instead of buying two different flavors of whey protein , buy a tub of casein along with whey and take them in combination to see best results. Tip 2: Protein + Carbs For Better Recovery And Building Muscles © Pixabay This has been a subject of various studies that carbs, when taken with protein after your workout, helps your body to recover better and faster. Carbohydrates are the fuel that your body uses when you work out at high intensities, especially above 65 per cent of your maximum efforts. This is the reason that your body gets carb depleted when you weight train. A review published by the Texas Christian University concluded that consuming carbs after intense exercise, particularly in combination with protein promoted recovery to a greater extent. This combination of carbs and protein helps you in restoring the body's fuel source and provides the raw material for muscle protein synthesis and glycogen replenishment. Therefore you should add some clean carbs like oats with your protein to help your body replenish its glycogen stores and ignite the muscle building process. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
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