Ram Tiwari

Branched Chain Amino Acids, lovingly known as BCAA, are ingredients in some of the most talked-about fitness supplements. But Ziddis, do you know the real truth behind their presence in your fitness supplements? In this blog, we will find answers to all your questions about BCAA and why they are the guest of honour in your fitness routine.

What is BCAA

BCAA, or Branched-Chain Amino Acids, is a group of three essential amino acids: leucine, isoleucine, and valine. They are considered essential amino acids because the body cannot simply make them on its own; they are required for healthy functioning. This is why we try to get them through food or supplements. Majorly found in protein-rich foods like meat, eggs, legumes and dairy, BCAAs play a vital role in improving muscle function and energy.

What Does BCAA Do

BCAAs have very important tasks at hand, like:

• Building muscles by making protein
• Reduce muscle breakdowns
• Support faster recovery
• Provide an energy source during intense workouts
• Leucine is in charge of triggering muscle protein synthesis, which is a process that helps in building and repairing muscles.

BCAA Benefits

BCAAs are one of the most beneficial elements that can help our body by 

• Supporting muscle growth and repair. 
• Reducing the post-workout muscle soreness
• Reducing the time required by our body to recover. 
• Preventing muscle loss during calorie-deficient routines
• Helping to maintain workout intensity by delaying fatigue
• Improving endurance during endurance training, as well as weight training

BCAA Powder Benefits

BCAA can be added to your diet in the form of powder as well. BCAA powders are an especially convenient way to boost amino acid intake, especially when you don’t get it from diet alone.

The benefits of BCAA powder are: 

• Quick absorption for faster support during workouts
• Easy to mix with water
• Lighter option in comparison to protein shakes
• Available in various flavours depending on your taste
• Encourage better hydration during exercises. 

BCAA Gym Product

Most gym goers trust BCAA supplements in powder, capsule or ready-to-drink form from MuscleBlaze. While heavily used for fitness, they are a great way to up your protein game. You will start to see results with consistent usage. 

BCAA as Pre-Workout

BCAAs are often used as a pre-workout supplement. BCAA is known to provide energy and protect muscles from breaking down during training sessions. Some people also have BCAA supplements during workouts to stay hydrated and energised. One should understand that BCAAs are not stimulants like caffeine, so one should not expect a “kick” out of these supplements. BCAA pre-workouts support your performance and recovery in a sustainable manner rather than in spikes and drops like caffeine does. One can have it alongside a fat burner while being on a calorie-deficient diet or L Carnitine while trying to build lean muscles. 

Read Also: 5 Proven Benefits of BCAAs for Bodybuilding

Takeaway

BCAAs can be extremely helpful for athletes who indulge in high-intensity workouts or people on calorie-restricted diets. If you are struggling to meet your daily protein needs, BCAAs are a great addition to your diet for high-quality protein for muscle endurance.

Hello Ziddis! Pre-workouts have a very strong grip on the fitness world! Every person you find in the gym has a shaker in hand sipping on their pre-workout or talking about their pre workout buzz. But is it really just a way to push you through the workout or has it now become an addiction? Let us understand!

What’s in a Pre Workout Supplement?

Most pre-workout supplements have a combo of caffeine, amino acids, some boosters and other performance enhancers as their base. Here is what we can understand through the ingredients that go into the pre-workout:

• Caffeine is the star ingredient and very important in pre-workouts. It increases alertness and endurance
• Beta-alanine is the reason for that tingling sensation. It also helps buffer acid buildup in muscles and delays fatigue.
• BCAAs aka Branched-Chain Amino Acids help with muscle recovery and reduce muscle soreness.
• Creatine is often found in pre-workout blends and helps enhance strength and fuel muscles with ATP.

These ingredients work together to give you that much-needed energy kick before your session. But can you become dependent on it?

Can You Get Addicted to Pre Workout?

If you feel your workouts are incomplete without the tingling sensation that the pre-workouts give you, you could be addicted to your pre-workout. While there is no ingredient that could create addictive dependency on the pre-workouts, they could cause some strong psychological dependency owing to:

• Caffeine tolerance builds up and you may need higher doses to get the same energy boost. This would cause you to overconsume and crash right after having caffeine. It could also have withdrawal symptoms like headache and fatigue if you try to stop.
• Many lifters feel they can not work out without their pre-workout. This is a sort of mental dependency.
• Pre-workouts give energy highs and lows which can make you want to chase more of such sensations.

Are There Side Effects of Pre Workout Buzz?

There are side effects to anything done in excess. Overusing pre-workout could lead to:

• Increased heart rate
• Jitters
• Digestive issues
• Poor sleep due to caffeine intake
• Dehydration

What Can You Do Instead?

If you feel you are growing dependent on your pre-workout supplements, these are some things you can do to maintain your energy naturally:

• Have whole foods
• Have a well-balanced diet
• Do not skip carbs or healthy fats
• Stay hydrated
• Add electrolytes to your water or juices to make sure you make up for the lost energy and minerals
• Improve your sleep quality and sleep for at least 7-9 hours.
• Try stimulant-free pre-workouts.

Read Also: Making the Perfect Pre Workout Meal for an Impactful Workout

How can We help?

If you are looking for pre-workouts that boost your energy but do not end up making you crash right after, you should invest in MuscleBlaze pre-workouts. MB Pre-Workout Xtreme and WrathX are best-selling for their effectiveness. This will not make you feel like your pre-workout is just a placebo and actually help you reach your best potential while working out.

Takeaway

The best way to manage an addiction is to keep a check on it. Make sure that pre-workout empowers you physically but you are already mentally empowered for your fitness journey. This will save you from getting dependent on anything. Balance is the key so make sure you fuel yourself the right way.

Hello Ziddis! Don’t we all want to don those chiselled abs and pumped muscles like Michelangelo sculpture? But we are only humans and it is just as difficult to sculpt our body. It requires loads of training, endless calibration and eating right. Building muscle is not a one-size-fits-all. It requires a personalized fitness approach. Let us check out how you can get better at this.

How to Gain Muscle: The Right Eating Habits for Hard Gainers

If you are a hard gainer, you might want to gain muscles from a more strategic viewpoint. It is important on what you eat, how much you eat, when you eat and so on. There are ways you can optimize your diet for muscle growth. Here’s how:

• Proteinous Plate: Protein is the building block of your muscles and you need it the most in your fitness journey. One should aim at 1.6 to 2.2 grams of protein per kg of body weight. Good protein sources could be lentils, chole, paneer and tofu for those who prefer veg or vegan. For those who indulge in a non-veg diet, you can have chicken, eggs and fish to hit your daily protein targets.
• More Healthy Fats: Healthy fats are super essential for hormone production. Having nuts and seeds, olive oil, ghee and avocados helps in getting the right fats in your body. 
• Carbs are not your enemies they are your friends: Do not treat carbs like your enemies. Hard gainers do not shy away from carbs instead they are strategic about how to use them best. Carbohydrates like whole grains, oats, brown rice and sweet potato do not add to your belly and hence make you feel full and satiated and fuel you for your workouts without making you drowsy or overwhelmed.
• Do Not Skip Meals: Skipping meals does not help your body in any way especially not if you are trying to gain muscle mass. You can not starve your body to make it any better. You can have mini meals between your meals comprising of a handful of nuts, some salad and a block of paneer sautéed.
• Stay Hydrated: Staying hydrated is very important for your muscle growth. You could add some electrolytes to your drink to enrich its goodness and make up for lost minerals.
• Timely Meals: When you eat is just as important as what you eat. You should keep a gap of two hours before the workout and have some meals right after your workout. Make sure you do not eat too close to your sleep time.
• Pick the Right Supplement: While you may prioritize whole food as your source of nutrition, there are always some gaps. These gaps can be filled by incorporating some supplements that help you in your muscle-building goals. 

How to Build Muscle Fast for Skinny Guys

Skinny guys may experience some trouble gaining weight. It is a myth that it is easier to gain weight than lose. Both ways it is just as tough and needs one to be very disciplined. But here are some tips that may help skinny guys build muscle:

• Consume More Calories Than You Burn: Making sure you have a surplus of calories is the key to gaining. Make sure you track your intake and exercise to understand how much more you need to eat. This does not mean hogging on junk food but rather having a healthy, scrumptious and nutritious meal without cutting down on carbs or healthy fats.
• Include High Protein Diet: We know that proteins are building blocks for muscles. Having more protein means more food for your muscles to go through their wear and tear and grow sustainably. Keep protein bars handy to snack on while you are on the go.
• Have High-Calorie Meals: This does not mean having burgers, pizzas, or other greasy meals. This means not shying away from carbs and including some fats like nuts, peanut butter, avocados, Greek yoghurt, ghee and more in your meals.
• Increase Your Food Intake: Understand that as you exercise you are spending your energy currency so you need to fuel up too. Make sure that you also increase the size of your meal. Do not get conscious about having more food than you used to. It is your body’s need.
• Take Help of Supplements: Supplements such as gainers could help you reach your body-building goals much faster and more sustainably.

How to Become a Bodybuilder

Becoming a bodybuilder is not a cakewalk. You may feel gains are a good enough start but this is not even the beginning. You need to work extra hard in the gym. It requires you to be dedicated and focused. Your hard work should go into planning your workout and your meals.

• Set SMART Goals: Make sure your goals are feasible for yourself but also a bit ambitious. Gaining about 1 kg per month is an achievable goal.
• Be Consistent In Your Strength Training: Strength training is the core of bodybuilding. One more be dedicated to strength-building activities to build muscle mass and a stronger physique. Be strategic and gradually increase weight and reps as and when you get comfortable.
• Rest, Recover and Resume: Around 8 hours of sleep, 3 meals, 6 mini-meals and some light massaging is the key to keeping yourself on track with your fitness goals.

Takeaway

Hard gainer may start slower but slow and steady wins the race. Make sure you focus on holistic physical fitness rather than just gains or losses. Your food, exercise and rest all play equal roles in helping you reach your fitness goals so make sure you prioritize it. Stay hydrated and fuel yourself well. Being consistent will pay off. Remember that the body you desire to build is a collaborative effort of all your habits. With the right strategy, there is nothing you can not achieve.

Hello Ziddis! Have you ever felt like you reached your goals and spiralled down? That is how it feels when all your lost weight returns to you. Losing weight is always very tough but maintaining that weight is even more challenging. In many cases, the lost weight finds its way back when you start doing things other than routine. This can be very disheartening. But worry not let us understand a way around this challenge too and break free from this cycle!

Best Way to Lose Weight: Slow and Steady Wins the Race

We know how slow and steady is the best approach to life. this isn’t just about taking your fitness journey at your own pace but keeping it steady and consistent to make sure you reach the finish line. Quick fixes are often not to be trusted but because you would have lost the weight once, some quick fixes can act as a cheat sheet for you. Let us understand some tips and tricks to lose weight in the best way possible.

• Reduce sugar intake
• Reduce salt intake
• Take a walk after every meal
• Reduce stressors
• Have a strict diet plan
• Cut cards
• Increase your protein intake
• Drink loads of water
• Exercise regularly
• Have a set routine
• Sleep for 9 hours
• Wake up early

Most importantly, make sure you are fueling your body and not starving yourself to lose weight because that might flip on you.

Weight Loss Programs: What’s Right for You?

We have already spoken about how what is right for them might not be right for you. Everybody has their own needs and no fitness program caters to everyone’s requirements. Some find intermittent fasting helpful and others feel mini meals are a great idea. We would advise that your main focus should be whenever you eat you eat a balanced meal which is loaded with fibres. Having smaller portions can help you. Make sure to stock up on proteins and cut down on carbs. healthy fats are great to keep you full for longer.

The secret sauce is you do not need to give up on anything but only manage how much and when do you eat your food.

Best Weight Loss Supplements: Do They Help?

There are many supplements in the market that claim to help in fat loss. A lot of these supplements also call themselves green juices. But what you need is a reliable source to get your weight loss supplements. At MuscleBlaze, we have a range of fat burners that you can use to expedite your weight loss process. So if your goal is to get back in pace within some period of time, you can take help these. There is also L Carnitine which also helps to improve metabolism. You can reap its benefits by buying them from MuscleBlaze.

It is important to note that these supplements are not a replacement for a good diet or exercise routine but only complement it and make your journey smoother and faster to reach your weight loss goals. Changing your lifestyle and maintaining it is the real challenge

Best Way to Lose Belly Fat: Focus on Overall Fat Loss

Belly fat is fairly adamant about leaving you alone. The ponch could be either due to eating a lot or hormonal issues. Either way, it is important to work towards a flatter belly. Some advice regarding losing belly fat are:

• Exercise your core
• Try HIIT
• Cut down sugar
• Stop dairy intake
• Go for a walk after every meal.
• Indulge in cardio

By using these tips, you can see the difference for yourself.

Fasting for Weight Loss: Is It Sustainable?

A lot of people look at fasting from a spiritual angle and miss the point that fasting is an age-old tradition in India, not only to please the Gods but also to detox your body. Here are a few ways fasting can help your body

• Detoxes your body
• Limits eating
• Balances energies
• Resets your eating pattern.

Takeaway

The real challenge is not losing weight but making sure your body maintains its optimum state. Your body is wired to resist fat loss so you may need to push yourself harder to let go of the fats by implementing healthier lifestyles and habits, Take the help of diet plans and exercise routines but do not copy them as a template without understanding your body’s needs. Just remember that a balanced body is a healthy body.

Hello Ziddis! Starting your fitness journey for the first time could be challenging but what is more challenging is how to unlearn all the wrongs you have picked. That is why we need a what not to do list! This includes things you should avoid or not do when trying to get yourself better and fitter. If you know what to do that is a great head start but knowing what not to do will save you from injuries, trouble or wrong techniques. So let us hop in to know more about your workout plan and approach our fitness journey in a more informed way.

Fitness Instructions to Follow in Your Fitness Journey

Understanding what is right and wrong for you forms the very foundation of your workout plan. You should focus on what your goal is. Whether it is weight loss, muscle gain, toning, general wellbeing, staying active, getting healthier, dealing with ailments or being cautious for the future. As you can see there are so many needs so your journey can never be the same as anyone else’s. Starting with the mindset of your fitness journey, here is what not to do:

• Do not rush
• Do not blindly follow trends
• Do not start any diets or supplements without research
• Do not self-prescribe anything
• Do not compare your progress to others

Workout Plan

Workout plans are structured routines you need to reach your goal sustainably. Not having it can push your progress back and derail your fitness training. What is the point of burning fuel without reaching anywhere? A well-designed fitness plan keeps you on track and makes sure you are successfully reaching your goal one milestone at a time. A workout plan does not only mean the exercises you do in your gym but also resting and what you can do on your rest day. So take the workout plan seriously to avoid injuries and burnout. Here are things you should not do:

• Put yourself all into a new plan
• Jumpstart with HIIT or weight-lifting
• Increase weight if your body isn’t ready
• Ignore any injuries
• Skip specific spot workouts like chest day or leg day just because they feel tough.
• Ignore signs from your body
• Take rest days casually
• Skip workouts often
• Lift heavy weights without someone to spot you
• Skip warm-up and cool-down session

Workout Plan for Men and Women

Workout routines are not the same for all. It is a misconception that men and women can or have to do the same routine. Women’s bodies and hormones undergo a lot of changes throughout the month due to their cycle while men more often than not have the same hormonal flow. This makes it difficult for women to always have the same routine. We all need to personalise our workouts based on our preferences and abilities. In such cases,

During Workout Routine, Women Should Avoid:

Following a men’s workout cluelessly

• Trying to compete with strength
• Trying to have the same workout every day
• Pushing limits during the menstrual cycle
• Ignoring cramps
• Reducing water intake
• Not having a well-rounded routine is essential for long-term fitness.

While Making Workout Routines for Men, Men Should Avoid:

• Picking weights heavier than your strength
• Overestimating endurance
• Pushing stamina limits without any supplements
• Not taking rest days
• Taking harmful steroids for muscle-built
• Avoiding balance between strength training, cardio and flexibility

Beginner Workout Plan

As we have learnt, slow and steady wins the race. Beginners need to start slow and lighter and understand how their strength and endurance are increased, be it running, cardio, HIIT, weight training or even yoga. Make sure you start slow and do not overestimate your body’s potential. Once you have understood your body’s limitations, you can train yourself accordingly. A starting point for all workout beginners is cardio followed by HIIT and strength training. But make sure you also involve yourself in simpler workouts like swimming, cycling or any sport. This will keep you feeling well-rounded.

As a beginner, you must avoid

• Pushing yourself too hard
• Not respecting your body’s limitation
• Getting overwhelmed by new workouts
• Hoping on diet plans without researching
• Following seniors without understanding your needs.
• Skipping warm-up and cool down
• Not observing if your joints lock up.

Extra Notes

Looking good, eating good and feeling good is also important. Your gear and diet can affect your performance and motivation. Wearing the right gym wear like supportive shoes and breathable clothing can help you move more efficiently and stay comfortable. When it comes to nutrition or eating well, plain oats are a fantastic, versatile food that is recommended to all. This is because you can eat them the way you like, there are no rules to it, no rights and wrongs and no judgements. These fuel your body with slow-releasing energy, perfect before workouts.

To Sum Up

Let us go through a small Not-To-Do List

• Don’t follow fad diets or trends blindly
• Don’t avoid rest days
• Don’t overtrain
• Don’t starve or dehydrate yourself
• Don’t neglect your form
• Avoid wearing uncomfortable gym gear
• Avoid ignoring the importance of a well-rounded workout plan with instructions

By identifying and avoiding these common mistakes, your fitness journey will be smoother, safer, and far more rewarding!