Protein shakes, a word earlier feared by the regular audience earlier is now gaining immense popularity among the masses to gain muscle or to loose body weight. Hectic lives & poor diet is responsible for weak and obese bodies. Protein shakes provide us with adequate quantity of protein needed for muscle development. They are low in carbs & can be digested & assimilated by the body within 30 minutes, which is why they are really effective.
A low carb, protein rich shakes should be consumed post workout to utilize the nutrients in the shake to the fullest. A protein shake can be a small meal in itself or a meal replacer, depending on the serving size. Some protein shakes taste yum, while some yuck! Modify the taste by adding oatmeal/yogurt/milk whichever suits your taste bud, if you need to! Try & experiment with such flavor enhancers to get the right flavor that suits your taste bud.
My Choice of Protein Shake
With thousands of option available on the shelf, always prefer Whey protein extract over soya/caesin for enhancing your physique. Whey, is a protein found in milk which has a higher Biological Value (BV) i.e. the amount of Nitrogen replaceable by 100 gms of protein. In simpler terms, it is easy to digest & absorb by the body, hence muscle development is quicker & better.
If you are looking for muscle development or bulkiness go for Isopure Zero Carb Protein Powder & if you are aiming at weight loss, then nothing better than Gold Standard 100% Whey Protein Isolate.
Always remember to have your protein shake pre workout, if you aim at building your biceps & post workout if you want some weight loss, recommended for women!
What needs to be taken care of?
Taking a protein shake for a few weeks can build your physique but it produces heat in the body, which can cause concerning issues like:
- Red heads on the body, particularly on the waist line.
- Increase in body hair growth.
- Sleepiness and dullness for a few days in the beginning.
The best way to make up for the loss is to drink lots of water and liquids like coconut water, butter milk. Water doesn’t allow the heat to build up which is generated on protein breakdown. Minor issues can be ignored if you take care of yourself.
Protein Shakes & Workouts:
You shouldn’t question when it comes to workout. It is mandatory to workout for 150 minutes every week to keep yourself fit & 180 minutes if you are trying to shed those fat inches. Protein shakes will complement your workout regime, hence giving you quicker results…
Your body is 80% what you eat and 20% what physical activity you do!
Have your protein shake or a protein rich diet even if you are not working out. For every pound you weigh, we need 1gm of protein. Indulging in a protein rich diet is a boon & not bane!
Trust Us & buy them here:
Get this one ladies; if you want some weight loss:
For men aiming at building muscle
Are you one of those who take poor protein diet and rarely workout? We recommend this for you:
The tagline of my website: Burn your calories & not desires, is exactly what this generation needs to focus on. With so much of stress in todays competitive world, looks & personality are two unavoidable aspects to get through the race. The saying goes, “Looks doesn’t matter, attitude does” is true & I agree to disagree to it. Good health gives you good looks, a fit body & healthy lifestyle- which is utmost important today. You could have a good job, a 6 digit income but if you do not feel good, do not have a healthy lifestyle, you are sooner or later gonna be left behind in the race.
We are always looking for shortcuts to achieve a good physique, instead of taking the right path. We happily want to go on a crash diet, avoid eating carbs, but do want to work out to keep our body active & steady. All the nutrients are required by the body to keep it functional.
Carbohydrates provide 4kcal/gm.
Proteins provide 4kcal/gm
Fats provide 9kcal/gm
It is important to take enough calories to run the body & also necessary to burn the extra calories by working out & not by killing the desires to eat foods like pizza, cakes & other calorific dense foods. I do not recommend eating them regularly. Cheating on such foods weekly once, chalta hai!
Doing a 150-minute workout per week should be included in your schedule. If you are looking for a weight loss program, then working out for 180 hours or more is recommended.
Include any physical activity to burn your calories: Cycling, Swimming, Yoga, Zumba, Aerobics, Hitting a Gym, Jogging…The list is absolutely endless…
Avoid indulging daily in calorific foods & start indulging in foods that are seasonal & local-they bring out the best of you. You are what you eat, you see!
Being physically active throughout the day, keep yourself active. Walk for 3-5minutes after every 1.5-2 hours of sitting. Keep moving around throughout the day- use stairs instead of lift, park your car a little far away so that you can walk for a little longer distance, fill your own water bottle, stop taking help from others for little things…
The more you are physically active & maintain a healthy lifestyle, the more you can relish on your favorite foods without any guilt.
If you are one of those who relies on 2 glass of water per day & supposes that the body will function adequately, then you are mistaken, my friend! Facing frequent headaches, partial/full headaches is not only because of massive smart phone usage & internet surfing but the chances that you are dehydrated!
Our body needs water for every activity it performs be it digestion, egestion, repair & it is important that we supply our body with enough water for it to function smoothly.
A headache is something that every man has suffered today be it due to stress or dehydration! Popping a tablet is not going to cure but only make you addicted!
Some people may suffer from a headache only while working on screen: It is important that you get anti-glare for yourself (a spectacle pair without any sight) or an anti glare laptop/desktop screen protection guard which will lessen the eye strain & also prevent a headache!
Migraine: Another common type of a headache heard amongst the youngster & women. A headache occurs on the partial type of a headache that attacks a part of the head & is sometimes unbearable. It maybe because of dehydration or acidity problems, and sensitivity to light & sound. Have a lot of water & curd to cure your headache.
I remember how one of my friends suffered from severe migraine attacks & she is a woman who believes in curing through natural remedies, hence she adopted “Anlom-Vilom” which is a process of exhaling & inhaling that quickly relives a headache!
Sinus: Happens during winter & rainy season as the nasal cavities are inflamed. It is important that you take caution in the cold seasons by having a cup of hot milk in the night & keep yourself warm which regularly will prevent the nose from getting blocked & hence sinus.
Before allopathy had come into the picture, our ancestors solved all of their health issues through natural & home remedies. The less you rely on pharmaceutical products, the better it is for you!
A lot of us want to sleep but we don’t fall asleep! We lay in bed for hours together before sleeping…Insomnia, Sleeplessness, tired nights are the common complaints that we hear from our friends & relatives. Our minds are constantly wandering & not willing to shut especially in the night times…Why do you think is this happening? Why do you think you are not a morning person, who just cannot wake up early in the morning but can stay awake till 3 a.m. in the night?
Exploring the Common Reasons of Sleeplessness:
In this blog post, I am not going to talk about ageing, mind wandering, excessive use of mobile phones, but some common habits, which have been neglected & not thought they played a role hampering sleep. Opening the new book of the common reasons of sleeplessness will help you in realising what is needed for body & what not!
- Drinking Coffee post Sunset: Caffeine is a stimulant & drinking it or any kind of stimulant will take away your sleep. It doesn’t relax your body or put you to sleep. Usually, people who study late nights adopt drinking coffee to shu the sleep!
Body is winding up the activities of the intestine & preparing to relax, focusing on repairing the damaged cells & tissues. Hence, loading with stimulants & heavy food will prevent the body from winding up its intestine work!
- Eating Heavy Dinners: People who have built up the habit of being hungry in the daytime & loading their gut with heavy food post office hours in the evening & night are going to definitely struggle with a sound sleep.
- Eating Full Fat Foods: Cultivating the habit of consuming Vada Pav, Pav Bhaji, Bakery stuffs in the evening as a snack means to load the intestine, while the intestine is winding up & the body is preparing for sleep. Eating junk & calorific foods, reverse the relaxing mode of the intestine thus disturbing the sleep.
- Calf Muscle Cramps: A lot of times, pregnant women & men after the age of 50, suffer from frequent calf muscle cramp in the middle of the night, disturbing their sleep- this is because of the deficiency of potassium. Bananas are a good source of potassium. Prevent your muscle cramps with eating bananas.
Now, if you are blaming your smartphones, Facebook or your spouse for your sleeplessness, it is time to realise that it is your food habits that are causing insomnia & sleeplessness.
Cheat Tips for Sound Sleep
1. Cashews: The combination of Tryptophan & Vitamin B6 is the natural antidepressant, which will give you a sound sleep.
Take 4-5 cashews in a pestle & mortar, grind it with some milk until a smooth consistency is achieved.
Courtesy: Rujuta Diwekar
2. Ghee: Massage your feet with a drop or two of ghee, this will improve the blood circulation & relax you.
3. Light Dinners: The lighter the dinner, the better is your sleep.
4. Almond Oil: Massage your dark circles with almond oil, it will relax your eyes.
Let me know how did it work out for you!