Articles on bodybuilding supplements

The Ultimate Guide to Whey Protein Powder Supplements

Ms. Swati Kapoor, Dietitian/Nutritionist
Whey protein is a high-quality protein powder naturally made found in cow’s milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the best protein as it is the most nutritious protein available and provides optimum nutrition for quick absorption into muscle.Get more information about whey protein safety.How is whey protein made?Whey protein is a natural co-product of the cheese making process. Listed below is a brief description of the steps involved in making pure whey protein isolate.1. Fresh milk is tested, approved by Quality Assurance experts and pasteurised.2. The casein, or “curd", and a portion of the milk-fat are separated out to make cheese.3. The remaining liquid whey goes through a series of fine, specialty filters to separate the whey protein from the lactose and other ingredients in the liquid whey.4. Concentrated liquid whey enters an ion exchange tower to further concentrate and purify the whey protein. Ion exchange is a gentle process and does not denature, or “break down”, the whey protein.5. Next, the product enters a drying tower to remove water.6. The final step is to package the pure whey protein isolate powder into various size containers for use.Why does the body need whey protein nutrition?Protein is an important nutrient needed by everyone on a daily basis. It is made up of essential and non-essential amino acids, which are the “building blocks” for healthy bodies. Protein has a number of different roles in the body including the following:* Repair body cells* Build and repair muscles and bones.Provide a source of energy.Control many of the important processes in the body related to metabolism. Is whey protein good for athletes and people who exercise?Branched Chain Amino Acids :Whey protein is a high-quality, complete protein, with all the essential amino acids. Whey protein is also the richest known source of naturally occurring branched chain amino acids (leucine, isoleucine, and valine). These are important for active individuals, individuals who exercise and professional athletes. The body requires higher amounts of branched chain amino acids during and following exercise as they are taken up directly by the skeletal muscles versus first being metabolized through the liver, like other amino acids. Low BCAA levels contribute to fatigue and they should be replaced in one-hour or less following exercise or participation in a competitive event. Many athletes consume a Protein beverage both before and immediately after exercise or an event to help repair and rebuild lean muscle tissue. Is whey protein compatible with a low-carbohydrate diet?Yes. Whey protein is not only compatible with low-carbohydrate diets it is an ideal choice. Be sure to select whey protein isolate which provides high-quality protein without the carbohydrates and fat often limited in low carbohydrate diets. Read to know about good carbs and bad carbs.How does whey protein compare to other types of proteins?Protein foods are not equal and can vary in a number of ways including the following:* Number and quantity of essential amino acids* Digestion and absorption rates* Fat content* Taste* PurityWhey protein is a very high-quality complete protein with rich amounts of all the essential amino acids. Whey protein isolate is the purest form of whey protein, which is why it is absorbed so quickly and efficiently into the body. How does whey protein compare to soy protein?Here are some of the differences between whey protein and soy protein.* Whey protein is a nutritionally complete protein. It contains bioactive ingredients, like immunoglobulins and lactoferrin, that help support the immune system.* Athletes prefer whey protein to soy protein due to its rich abundance of branched chain amino acids and its quick absorption rate. These are important to help repair and rebuild muscles after a workout or competitive event.* Whey protein has a fresh, neutral taste compared and will not change the taste of foods you add it to.* Whey protein does not contain isoflavones or any other components with potential hormonal effects I eat a lot of fish, chicken, eggs & soy. Why do I still need whey protein?Healthy diets should regularly include high quality, low-fat sources of protein, like whey protein. Calories do count and you want to make sure that you are getting the most benefit from the calories you consume. Compared to other proteins, on a gram-to-gram basis whey protein isolate delivers essential amino acids to the body but without the fat or cholesterol. Nutrition experts recommend a diet with a variety of protein foods but for optimal results make sure that one of them is whey protein. Can I get enough whey protein by drinking milk? Milk is a highly nutritious beverage, however, it only contains about 1% of whey protein. In order to get all the benefits of whey protein, you need to take a concentrated whey protein powder, like whey protein isolate.Are all whey proteins the same?No. There may be a major difference in the qualify of whey protein based upon the following factors:* Source of Milk* Production Method* Type of Cheese Produced* Individual Manufacturer Specifications* Added Ingredients Is whey protein easy to digest?Whey protein is soluble, very easy to digest protein. It quickly enters the body to provide the important essential amino acids needed to nourish muscles and other body tissues. This is one of the reasons it is a common ingredient in infant formula and protein supplements for medical use.What are signs of a good quality protein supplement? High-quality whey protein– Easily soluble in liquids like milk, juice, etc– Easily digestible If I’m lactose intolerant should I avoid whey protein? Individuals with lactose intolerance should select a pure whey protein isolate, which has less than 0.1 gram of lactose per tablespoon (20 grams). This is less lactose than the amount found in a cup of yogurt and research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose. Individuals with lactose intolerance should avoid whey protein concentrates as they usually contain lactose and the amount can vary greatly from product to product Is whey protein a good choice for vegetarians?Yes, whey protein is an excellent choice for vegetarians who include dairy products in their diet. Read to know about easy ways to add protein to a vegetarian diet.Is whey protein safe for pregnant women and children?Whey protein is a complete high-quality protein and should be an acceptable protein source for healthy pregnant women and children, provided they are not allergic to dairy proteins. The second most abundant component in whey protein is alpha-lactalbumin, which is one of the main whey proteins in human breast milk. Infant formulas often contain whey protein, including special formulas for premature infants. Prior to taking whey protein, both pregnant women and parents of young children should consult a physician to be sure whey protein is right for them. Whey protein is even found in popular children’s nutritional drinks in India.

Is Whey Protein Supplement Safe?

Ms. Swati Kapoor, Dietitian/Nutritionist
Whey Protein is the latest buzzword in Indian fitness. But many people wonder if whey protein is a safe supplement? Read on to find out all about whey protein.How whey protein is made? Whey protein is a natural component of milk, so it comes from a natural source of cow’s milk. It is a byproduct of cheese making process.Why is whey protein good for the body? Whey protein is easily digested and easily absorbed by the body, and is the best source for muscle growth and repair. In fact, whey protein has been around for a long time. Whey protein is even used in Indian nutritional drinks for children, like Bournvita and Complan. Can we consume any whey protein? No, ensure that you are getting high quality whey protein. To ensure that your whey protein is safe and high quality, there are 2 ways: the first is to go for a popular international supplement brand. The second is to look at the ingredients. We only recommend international brands of whey protein, since Indian protein supplement manufacturers are yet to produce a high quality & an equally good tasting whey protein supplement. Then, look at the ingredients, because some manufacturers will have a big ‘whey protein’ printed on the box, but whey protein will only be a part of the protein supplement. The remaining supplement is usually cheaper protein from plant sources (non whey protein), that is not effective for muscle building. Read to know more about muscle building food.As a result, you will not get the results, and due to lower quality protein, it puts you at risk of side effects. This is a practice of many local whey protein brands in India. Always go for a 100% whey protein supplement. So, how do you ensure you get high quality whey protein? Buy from internationally reputed brands. Also, when you buy whey protein, buy from a proper source, like a reliable whey protein supplement store, not the local supplement peddler. Peddlers often buy empty boxes of supplements and fill them with low quality protein.

Side Effects of Supplements

Ms. Swati Kapoor, Dietitian/Nutritionist
Supplements for bodybuilding are called dietary supplements used by people deficient of a certain nutrient in the body or for building body or to balance the body nutrition for higher fitness levels. Supplements could be for building muscles, mass gain, vitamins and minerals, amino acids etc. Supplements are also used to accelerate metabolism to gain fitness. As more people are gearing towards getting a fit body they are considering adding supplements to their diet. People looking to build body are looking out for whey protein to build muscle fiber, mass gainer to gain mass and increase weight, fish oil tablets for vegetarians deficit of omega fatty acids, calcium supplements to add on to their natural dairy intake that is not sufficient to meet the daily dietary requirement. There are various supplements which could be beneficial as well as have side effects if taken without consultation from doctors. Consuming supplements also depend on what your objective is. If you take creatine supplements which will provides ample of energy. If you don’t hit a gym or utilize the energy it gets wasted and in a long term has effects on your health. People generally consume supplements without guidance and knowing how much is required for the body which could increase the concentration of the supplements in the body showing some repercussions later. Few people are also taking supplements as a substitute for a natural diet without professional guidance. Natural sources of nutrition are very different from the artificial sources like supplements. The Body is able to digest and absorb the natural foods better and more effectively than the alternate sources. Besides natural food have a lot of therapeutic qualities that while nourishing the body also help build immunity to diseases.Supplements come at a price and cost much more than the natural diet. Consuming supplements add an extra monetary burden which you could utilize for other natural foods. Few people continue consuming supplements when they have no objective like body building or athletic performance which is just a waste and benefits none.

Be Vegetarian, Gain Muscle

Ms. Swati Kapoor, Dietitian/Nutritionist
Many vegetarians wonder if gaining muscle is possible on a vegetarian diet? The short answer is yes, it is possible to be vegetarian and gain muscle.The biggest advantage of eating meat is that the protein is higher quality, which means that more protein per gm of meat consumed is used to make muscle, than compared to a vegetarian source like plant protein. That being said, we're here to show you how to gain muscle on a veggie diet.There are many plant based vegetarians protein sources, like beans, almonds, yogurt etc. Besides providing protein, they are also packed with fiber, antioxidants and healthy carbohydrates that further enhance muscle growth and repair.In terms of protein delivery to muscle, plant based protein is of lower quality, so vegetarians need to eat more protein based food to gain muscle. If you can eat eggs, egg protein is of the highest quality and are packed with vitamins.Even with eggs, its hard to deliver a large amount of protein, so a really good source of vegetarian high quality protein is whey protein. Whey Protein supplement is extracted from milk, and is even used in nutrition drinks like Bournvita and Complan. Get a high quality whey supplement. Mix it with yogurt, milk, juice or water, and it provides a really effective dose of protein for a pre-workout snack or a post workout snack.Even Bollywood's latest muscle hunk, Shahid Kapoor has a vegetarian diet. We hear that he has 3 protein shakes a day. Waiting for confirmation from Shahid on that :)

Shahid Kapoor 6 Pack Muscles, Workout, Diet Plan, Supplements

Ms. Swati Kapoor, Dietitian/Nutritionist
In the movie Chance Pe Dance, Shahid Kapoor is more muscled than before. He’s gone beyond a six pack. He’s got an 8 pack- see the photo below! And everyone in the gym now wants that look like that. Know about diet plan, workout, and bodybuilding tips.First of all, let us say this. Getting an 8 pack or building a body like that is a great look to have, but takes a lot of dedication, sacrifice & control. Hats off to Shahid for his chiseled look! We’re fans :) If you want to know how to get that body, we’ll tell you how you can get it:Exercise: Seems obvious, but to achieve a chiseled body like Shahid, you need to be extremely regular at the gym. And each workout has to be a challenging workout. At Shahid Kapoor’s level of fitness, making a challenging workout is even tougher. He needs to make sure that he grows or maintains his current muscle while keeping his body fat minimum. A fine balance between cardiovascular exercise and weight training is needed to get that chiseled body.Nutrition: Besides, challenging and regular workouts, its important to be on an extremely calculated nutrition plan; Calculated to ensure the right combination of protein, carbohydrates, and fats. Along with the right combination, timing of nutrition is extremely important. Ensuring you get the right breakfast, pre workout snack, post workout snack, and meals through the day.Supplements: It doesn’t seem obvious to most people, but you definitely need some supplements to get that muscled, and have such low body fat content. Creatine is a very common supplement that most muscular guys take. Read all about creatine monohydrate. Besides creatine, Shahid happens to be a vegetarian, so he must take whey protein supplements, to ensure he gets enough protein in his diet.Look Larger: Its a fact, that people look larger on TV than they are in real life. The camera adds about 10-15 lbs of size. So, all the muscular actors on screen are actually smaller in real life!Short Term: This is a little known truth, but the kind of super physiques you see on screen, like those of Shahid Kapoor, John Abraham, and others, are created for the screen. Which means, their super muscular physiques are maintained only for a short time. Maintaining those highly chiseled physiques for a long period of time is not just difficult, but downright unrealistic in you plan to have a real life. So, don’t beat yourself down if you don’t get a body like Shahid Kapoor. But make sure you exercise, eat healthy and stay fit!

Pre-Workout Nutrition to Maximise Effects of Training

Dr. Ameet Thakkar, General Physician
Both pre and post-workout supplementation can greatly increase the effectiveness of your training routine. However, this must be done consistently and properly. Without proper nutrition and right kinds of training, your body won't have a maximal response when it comes to building lean muscle mass. From this perspective, training and diet are equally important and should not be considered as separate factors.The food and supplements that you take, along with the work that you perform in the gym, are both part of your training and both are equally important. It's not about the athlete who trained harder, but it's about the athlete who trained smarter.When exercising and working out, your body goes through acute changes in the metabolic environment of muscle tissue. First there is a significant increase in blood flow to working muscles and also a sharp increase in catecholamines (e.g. noradrenalin, adrenalin). As a result, catabolism (muscle breakdown) develops during exercise, and anabolism (muscle building) immediately after exercise. Since these changes are acute, some lasting only a few hours, the pre exercise meal is crucial to optimizing the anabolic effect of exercise. BEFORE EXERCISEIn order to get the most out of your pre-workout meal, you need energy. This is where carbohydrates come into play. You need carbohydrates to store energy and to take advantage of increased blood flow to muscle tissue. CarbohydratesExercise places great demand on glycogen stores. The harder and more vigorous you train, the greater demand this puts on your glycogen stores. Glycogen is the sugar stored in the liver and muscles. Since high intensity exercise burns energy at such a high rate, the body is unable to supply sufficient oxygen to be able to use fat for fuel. Instead, it must use sugar found in the muscle and in the blood. If you consume simple sugars right before you exercise, you can reduce the amount of glycogen used during exercise, which will certainly help to increase and prolong performance. More importantly, higher glycogen and insulin levels appears to create an anabolic hormonal environment favourable to building muscle. Proper carbohydrate intake prior to exercise provides more energy to the muscles and provides a greater effect on the power from muscle fibers, primarily fast twitch muscle fibers that are used during weight lifting. Also, the effect of cortisol, a stress induced hormone, is reduced. This means that your body will be placed in a more conducive environment towards building muscle instead of breaking it down to get through the exercise session.ProteinAnother pre-workout strategy involves pumping more blood to your working muscles. Since the amount and availability of amino acids is often the limiting factor for protein synthesis, a pre-workout protein meal will enhance the delivery of amino acids to muscle tissue to proper muscular growth and recovery. Research has confirmed the effectiveness of a pre-workout protein drink. Research has confirmed that you deliver greater amounts of amino acids during exercise when you consume protein before a workout than after. There is also a significant difference in amino acid delivery in the first hour after exercise, with the protein drink providing a significant advantage before you workout.Net amino acid uptake throughout the muscle is twice as high with a pre-workout protein drink as compared to consuming it after. Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, was much higher when amino acids were taken during the pre-workout stage. As a result, this indicates that the body and muscles respond more effectively to protein immediately before resistance exercise than after exercise. This is primarily because of an increased delivery of amino acids to the muscle.CaffeineCaffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage causes the adrenal glands to release adrenaline, the "fight or flight" hormone. Your heart rate increases, and it releases glucose into your blood stream for extra energy. Caffeine is going to extend your endurance, make you more powerful, and it will have an ergogenic effect on muscle.Beta-AlanineWhen we exercise, especially when it’s high intensity exercise, our bodies accumulate a large amount of hydrogen ions (H+), causing our muscles pH to drop (become more acidic). H+ causes your muscles pH to drop, in turn decreasing your strength and causing you to fatigue faster. These limitations stop you from adequately overloading your muscles and forcing NEW muscle gains. Beta alanine prevents the drop in ph within our muscle by boosting the synthesis of another amino acid carnosine. Carnosine helps stabilize muscular pH by soaking up hydrogen ions (H+) that are released at an accelerated rate during exercise. Beta alanine can increase carnosine concentration by 65%. L-ArginineL-arginine is a vasodilator -- that is, it dilates the blood vessels, allowing more blood to pass through at once. Arginine stimulates protein production. It also help your body manufacture creatine, a protein that contributes to muscle mass and power. L-arginine is necessary to get rid of waste also- so it’s going to flush out toxins and it will help the body get rid of creatinine, the waste product associated with the process of manufacturing creatine.Creatine(ATP) molecules are the main fuel for the enzyme motors of the muscle in initial high-intensity muscle activity. During muscle contraction, ATP (adenosine tri-phosphate) loses a phosphate molecule to create energy and gets converted to adenosine di-phosphate (ADP). Now in order to produce more energy, ADP must be converted back to ATP. Now when ATP is depleted, creatine acts as a source of phosphate and converts the ADP molecule to ATP molecule. The more creatine that is available to the body, the faster the body can produce ATP molecules, so that more and more energy is available for the muscle contractions. This is how creatine acts as a great energy source for short bursts of exercise such as sprinting, bodybuilding and other athletic activities. These increased amounts of creatine slow the possibility of fatigue and enhancesrecovery. Also creatine helps promote muscle growth and development, because it increases the number of satellite cells and nuclei in the muscle. You can’t grow bigger muscles without additional nuclei bringing recruited to take care of the extra muscle. Creatine intake along with training has been shown in many studies to cause a substantial increase in the number of satellite cells and myonuclei compared to strength training alone, and strength training with protein intake.It is advisable not to consume these ingredients without consultation with your physician or a qualified trainer

What to Eat Before & After Working Out

Ms. Pushpa Ladsariya, Dietitian/Nutritionist
The best snacks before working outFoods high in complex carbohydrates — such as fruits, vegetables, and whole-grain bread, rice, or pasta — are excellent pre-exercise snacks. The complex carbohydrates enter your bloodstream slowly and help you avoid sugar crashes, which can occur when you eat snacks that are made with simple sugars, such as candy. Many energy bars are loaded with complex carbs, but some might find the energy bars to be much too filling for a pre-exercise snack. In that case cut an energy bar in half so can eat one piece before workout, the other piece the next day.Exactly how much you should eat before working out is really a personal thing. Some people can consume a large meal just before exercising and not experience any problems, while others can barely eat half an apple without getting sick during their workout. This is really something you need to experiment with to find out what, when, and how much of a snack works best for you.Your post-workout meal may very well be your most important meal of the day.The reason is that when you’re finished with an intense workout, you’re entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal (can be a shake or smoothie) as soon as you can after training.The goal is to choose a meal with easily digestible quick carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 60 kg. female may only need a 300-calorie meal, whereas a 100-kg male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs: protein to a 4:1 ratio of carbs: protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout.When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that all of the fancy ads you see everywhere! Can make your own post-workout shakes from natural ingredients instead of using a commercial mixture, since many of them are low quality.For the shakes, here are some suggestions to try..A good source of quickly digestible natural carbs such as bananas, pineapples are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The more you can assist the muscle repair process, the more you increase your metabolic rate and can help your fat loss as well.The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:Chocolate Banana – blend together 1 cup water or ice, ½ cup skim milk, one frozen banana and 30 grams chocolate whey protein powder – 30 g prot, 16 g carb, 0.5 g fat, 200 calories.Pineapple Vanilla - blend together 1 cup water Or ice, ½ cup vanilla yogurt, ½ cup frozen pineapples, and 30 grams vanilla whey protein powder – 30 g prot, 17 g carb, 0.5 g fat, 225 calories.When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs and quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating some extra sugar without adding to your gut. Instead, it all goes straight to the muscles! But ONLY if your workout was super-high intensity and involved resistance training for large portions of the body. If all you did was some low intensity cardio, avoid doing this type of post-workout shake.

Vitamin C and E Supplements Might Hamper Muscle Endurance

Ms. Swati Kapoor, Dietitian/Nutritionist
Both vitamin C and E supplements are widely popular and are used together by many who want to improve their health and performance. But a New Norwegian study indicates that the use of these antioxidants can counter the effect of exercise – at least if you are in training for events that require plenty of stamina, such as a marathon.Study conducted in Norwegian, by Dr. Paulson, a researcher at the Norwegian School of Sport Sciences (NIH) which shows that exercising increases muscle oxidant production, which participates in the signalling processes leading to muscle adaption. It is possible that high doses of vitamins C and E act as antioxidants and take away some of this oxidative stress, hence blocking muscular endurance development.Whilst the supplements did not affect maximal oxygen uptake but the results also showed that the production of new muscle mitochondria – found in cells and known as the power house of the cell, convert nutrients into the energy in muscle cells need to perform various functions. Their number gets increased only in the group without supplements.The high doses of the two vitamins, which are both antioxidants, remove some of the stress that muscles are subjected to before, during and after training.So the men and women with no intake of vitamin C and E supplement during training have more stamina because oxidative stress on their muscles increased the muscles adaptation.Researchers also said that the muscles’ natural ability to burn fat during endurance training is reduced due to intake of vitamin E and C supplements.Future studies are needed to determine the underlying mechanisms of these results, but researchers assume that the vitamins interfered with cellular signalling and blunted expression of certain genes.So, high dosages of vitamin C and E -- as commonly found in supplements -- should be used with caution, especially if you are undertaking endurance training.