How much protein should I take post workout ?
Muscle protein synthesis (MPS) is stimulated by resistance training and protein intake. To stimulate MPS, it is important to consume the appropriate amount of protein following exercise. We give a…
Eating before workout is important !
Eating before you work was not recommended earlier, but now it has been realized that it’s a must for muscle growth. Pre-workout helps prevent muscles from being torn down for…
Do I need mainly protein in my diet for body building
No, you need other macronutrients also. A study shows that ingesting 15 to 20 grams of protein after the workout maximize the body's recovery after exercise. And you should consume…
What are Essential micronutrients for muscle gain
Following micro nutrients are important for body building - Magnesium: de-stressing mineral. After a rigorous workout, it’s also important to relax your muscles. It helps to prevents cramps. Vitamin C:…
Why post workout meal is important for body building
Post workout meal should be taken within 1 hour after exercise. It should be a combination of carbohydrate (high glycemic index) and protein containing essential amino acids. The benefits of…
What is muscle protein synthesis
Muscle protein synthesis is a naturally occurring process in which protein is produced to repair muscle damage caused by intense exercise. It is an opposing force to muscle protein breakdown…
Is protein good in night time ?
Bodybuilders should consider eating protein in dinner to support recovery. Try to have food rich in casein protein, its amino acids are released at a slower rate than whey protein…
Can I take Whey protein for muscle building
Whey protein is the protein from whey, the watery portion of milk that separates from the curds. It is a protein supplement. Regularly consuming whey protein while also regularly exercising…
How much Protein is needed for body building
Protein requirement for healthy adult is 0.8-1 gram per kilogram and 1-1.2 grams per kilogram for an elderly person. The American college of sports medicine recommends 1.2 to 2.0 gm…
What is better Animal or plant protein for body builders
Animal protein is complete protein. Contain high amounts of leucine. Plant protein can achieve amino acid goals with complimentary proteins. Often contain low levels of leucine. Soy protein isolate and…
Veg foods that help in Muscle Building
Greek yoghurt: Often contains approximately double the amount of protein as regular yogurt. Soybeans: Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats…
Non veg Foods, that help you in Muscle Building
Following Non-veg foods are good source of Protein- Eggs: contain high-quality protein, healthy fats, B vitamins, choline, amino acids( leucine) which is particularly important for muscle gain. Shrimp: Almost pure…
What should be pre workout and post workout meals
The better your workouts, the more muscle you’ll build. Pre workout nutrition doesn’t need to be complicated. You should aim to consume your carb-rich pre workout meal around 15-20minutes before…
Create Your Healthy Cheat Meals
On a lean bulk, you can’t just pile junk food into your body. Most diets allow a cheat meal once per week but on a bulk you can use those…
Eating vegetables is important for Muscle building
Vegetables are one of the most overlooked components of bodybuilding nutrition. Many bodybuilders lax about eating a sufficient quantity of vegetables. Bodybuilders should strive to take in five or six…
Milk aids in building muscle
Milk also aid weight gain by helping you to build muscle. Milk provides a mix of protein, carbohydrates and fats. Similar to other dairy products, milk contains both fast- and…
Edamame is also good source of Protein
Edamame is the term for immature soybeans. These developing beans are found in pods. One cup of frozen edamame provides around 17 grams of protein and 8 grams of fiber.…
Beans are a good source of plant-based protein
Many different varieties of beans can be part of a diet for lean muscle gain. Popular varieties, such as black, pinto and kidney beans, contain around 7 grams of protein…
Soya bean is a lean muscle mass builder
A bowl of cooked soybeans contains 14 grams of protein, healthy unsaturated fats, several vitamins and minerals. Soybeans are good source of vitamin K, iron and phosphorus. When you eat…
Greek yogurt for building muscle mass
Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein which helps in gaining lean muscle mass. Greek yogurt often contains approximately…
Having frequent meals is good for body building
Eat a meal that contains quality protein and carbs every 2-3 hours to ensure a steady supply of energy and amino acids for muscle growth all day, helping you gain…
Salmon helps for muscle building
Salmon is a great choice for muscle building and overall health. Each 75-gram serving of salmon contains about 15 grams of protein, almost 2 grams of omega-3 fatty acids and…
Eggs are the best choice for muscle building
Eggs help to built muscle by providing good amount of protein to the body. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline. Proteins…
Peanuts help in muscle building
Peanuts contain protein, fat and carbs. A bowl serving (75g) contains 18 grams of protein, 13 grams of carbs and large amounts of unsaturated fat. They also contain higher amounts…
Chicken breasts ideal for muscle building
There’s a good reason why chicken breasts are considered a staple for gaining muscle. They are packed with protein, with each 75-gram serving containing about 15 grams of high-quality protein.…
Eat Both Fatty and Low-Fat Fish
Fish is an excellent source of protein that should be consumed by bodybuilders. Varying in fat content, some types of fish are high in healthy fats while others are low…
Boost Your Protein Before Bedtime
One of the best ways to prevent your body from tapping into muscle stores for energy is to take in a moderate amount of protein shortly before going to bed…
Add Nuts And Nut Butters To Your Diet
Calorie rich and full of protein, nuts are a great way to up your caloric intake. Having nut butter on your usual snacks can add protein and calories to all…
