Ram Tiwari

How to Read Protein Labels & Make Better Choices

June 6, 2024 by Ram Tiwari Leave a Comment

Hello, health-conscious Ziddis! Are you feeling just as overwhelmed when making choices in the protein aisles? Choosing the best protein powder for your needs is important but it need not be so stressful. Just by understanding protein labels you can make smarter choices. Let’s discuss how to align your protein intake with your personal health goals. Ready? Let’s go!

Benefits of Protein Powder?

Everyone has specific health goals. Protein powders are an excellent supplement for any type of fitness journey, be it losing weight, gaining muscle mass or just maintaining a healthy lifestyle.

Adding protein powder to your regular diet plan as a pre-workout or post-workout might be a quick, easy and a very accurate way to increase your protein intake. It’s frequently used to promote muscular growth, healing, and recuperation—particularly following exercise. The multi-versatile use of protein is simply important for the basics of workouts like:

For Repair and Muscle Growth: Building and mending muscles requires protein. Fitness enthusiasts and athletes swear by it for this reason!
For Managing Your Weight: Protein prolongs feelings of fullness, lowering appetite and assisting with calorie management.

Read Protein Labels, Properly!

It can be confusing to choose the right protein partner for your workout when there are so many products in the market promising to do just that. This is the time to learn how to read labels to make a choice that’s right for you!

Protein labels are detailed information panels found on protein powder containers.

Why Protein Labels Are Important

Protein labels may feel easy to ignore across the shiny packaging but they are the only thing one should notice in the packaging if they are serious about their fitness journey. Don’t look at it as information overload because they will help you in:

Making Informed Decisions: With complete knowledge of what you’re eating, you may choose foods that support your personal health objectives.
Avoiding Allergens: Examining the label might assist you in avoiding components that may trigger allergic reactions if you have any.
Choosing a Cost-Effective Option: Examining serving sizes and net weight together guarantees that you will obtain the best deal possible.
Matching your nutritional intake with your fitness objectives: Labels share important information about what you’re putting into your body. After all, your body is your temple and you should *really* know what you’re feeding it, right?!

Here is what you need to look out for in the protein labels:

1. Serving Size

The serving size gives you information about how much of the product is needed for one serving. This amount sets the context for all the other information on the label. So, always check the serving size first!

Example:

Label says: Serving size: 30g (1 scoop)
You use: 2 scoops
Calories per serving: 120
Total calories you consume: 240

2. Net Weight of the Product

The net weight tells you the total weight of the protein powder in the container. This makes it easy to estimate how many servings you get in one package and how long the packet lasts according to your intake. Knowing the net weight can also help in comparing different brands and deciding which one gives you the best deal.

3. Reading Nutrition Facts

Think of the nutrition fact section as the treasure map of the protein label. It has some essential information some of which is:

Total Calories: This tells us the energy you get per serving to help you manage your daily intake.
Protein Content: This tells us how much protein you can get per serving (which is the point of protein powders).
Carbohydrates and Sugars: This section is important to notice if you’re cutting down your carb intake. Less sugar is usually better.
Fats: The amount of total fats, saturated fats, and sometimes trans fats mentioned on the label helps in making the right choice especially if you’re following a low-fat diet.
Vitamins and Minerals: Some protein powders are filled with extra nutrients & essential vitamins and minerals, which is a bonus for overall health.

Here are some red and green flags you should notice in your protein powder’s ingredient list:

Green Flags	Red Flags
Whey protein isolate, cocoa powder, natural flavours.	High fructose corn syrup, artificial colours, too many preservatives.
High-quality protein sources like whey isolate, whey concentrate, or plant-based proteins.	Too many fillers, artificial sweeteners, or additives.

Whey Protein Benefits

We’ve got you. Whey protein is not just another one of the hyped-up words in the nutrition world. It stands true to its hype making itself your best buddy in your fitness journey. Whey protein is like a muscle-building powder made from leftover milk used in cheese. It’s good for bulking up and even keeps you healthy! It is quick to absorb in the body and contains all essential amino acids making it the favourite protein source choice.

Whey Protein Powder Benefits

Whey Protein Isolate: Ideal for people seeking less fat and carbohydrates and more protein.
MB Biozyme Whey Protein: For those looking for better protein absorption, we can suggest Muscle Blaze Biozyme Whey Protein as a standout choice. Don’t just blindly trust! Now that you know how to read labels you can check it out for yourself. Its patented MB Enzyme Pro formulation makes sure that there is 50% better protein absorption compared to generic brands in the market. This formulation maximizes the effectiveness of the protein intake and supports quicker muscle recovery. This makes your overall performance better.
Cost-Effective Choices: Evaluate costs and select an item that fulfills your spending limit without sacrificing excellence.
Local Availability: Look for protein powders that are easily available in local markets or trusted online stores.

Final Words

At first, understanding and reading protein labels can seem difficult, but if you know what to look for, it’s very easy. You may make better decisions and support your health goals by just investing a few seconds by taking a look at the protein labels. By knowing what you need and what you are putting into your body you make well-informed choices today and have a healthier tomorrow. Cheers to your protein quest!

Sources:

https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label

https://biocityhealthcare.com/empower-your-eating-a-guide-to-reading-food-labels-for-better-choice

What is The Hype About Farmer’s Walk & How Can it Benefit You?

June 5, 2024 by Ram Tiwari Leave a Comment

Hello, fitness fam! You might have seen people at the gym or in the IG reels carrying heavy weights and wondered, “What’s the deal with that?” Well, let’s break it down. Let’s learn more about the Farmer’s Walk, the benefits of functional training, and how picking the right nutritional practice can help you ace your next functional training routine!

Understanding What’s Functional Training, Farmer’s Walk or Farm Carry Exercise

The exercise is just like its name. Farmers carry heavy weights like buckets full of water or ploughs to work in a farm. Similarly, the Farmer’s Walk or Farm Carry Exercise is an exercise that needs you to grab weights in each hand, whether it’s dumbbells, kettlebells, or even buckets filled with sand, and walk!

It sounds simple, but trust us when we say, it’s a killer workout for your arms, shoulders, back, and core. Because of its practicality and how it seems exactly like our everyday tasks like carrying heavy grocery bags or buckets of water, it is grouped under Functional training exercises.

What are The Benefits of Farmer’s Walk?

Functional exercises, such as the Farmer’s Walk, have gained popularity in fitness routines these days because of their effectiveness. These exercises engage multiple muscle groups simultaneously and help in building a stronger core by exercising not just muscles but also joints.

Here is benefits of farmer’s walk have in your routine:

Complete Body Workout: The Farmer’s Walk targets the shoulders, back, arms, core, and legs all at once. It resembles a single, easy exercise that works your entire body.
Improved Grip: Lifting big weights improves your grasp, which is beneficial for everyday chores and workouts.
Good for your Heart: The Farmer’s Walk raises your heart rate, helping in working your heart out in addition to muscle training.
Improves your Posture: Maintaining a correct posture while lifting weights in this exercise can help you have better overall posture and spinal health.
Clears Your Mind & Enhance Focus: By concentrating and being determined, this activity promotes clear thinking and focusing on the present moment of the workout.
Improves Your Everyday Function: By strengthening the motions you perform regularly, these exercises make everyday chores like carrying groceries or climbing stairs effective and easier. This lowers the chance of accidents like muscle pulls.
Helps Build Your Core Strength: Functional training increases your strength and endurance, which is necessary for everyday tasks and athletic performance. It also gives you a sense of increased capability and energy.

How to Make Your Farmer’s Walk More Effective?

Even though the Farmer’s Walk is enough by itself to give you that crushing workout, you can make the most out of it by adding a few levels to your routine.

Here’s How You Can Do it:

Increase Weights Gradually: Instead of going all out in one go and increasing the weights at once, slowly increase it when you feel ready to push your limits, physically and mentally. Your muscles will be constantly tested by this gradual overload, which will encourage muscle growth.
Increase the Distances: Vary the lengths of your walks. Both longer distances with lighter weights and shorter distances with higher weights have their own set of advantages.
Try Walking on Different Surfaces: To enhance stability and work your muscles differently, try walking on grass, sand, and other varied surfaces to challenge yourself and enhance your results.
Keep Changing Your Pace: To improve your cardiovascular fitness, add intervals by jogging with lighter weights or walking at a quicker pace.
Take Zigzag Paths: To further test your core and balance, incorporate curves or even zigzags into your strides rather than going in a straight path. This can help you keep things interesting and not monotonous!

Get Better Results of the Farmer’s Walk with Nutrition

Let’s not forget the role of nutrition in functional training routines, especially the Farmer’s Walk. Here’s how you can fuel your body before, during and after your Farmer’s Walk Routine!

Pre-Workout Nutrition: Eat a balanced meal around 1-2 hours before your workout. We side with getting the best out of your workouts with correct nutrition. So whether you’re team oatmeal and fruit with a spoonful of almond or peanut butter or team protein bar for a quick fuel up or a healthy wrap, ensure you’re getting the right nutrition for an effective workout.
Carry Your Water Bottle Everywhere: Staying hydrated is important in making the most of any workout routine. Remember to sip water before, during, and after your workouts. Adding electrolytes to water is a master trick to decrease fatigue and replenish your body.
Post-Workout Fuel: After your workout, you should have a good meal for your body to gain back its energy. Aim to consume a combination of protein and carbs within 30 minutes. A protein powder with a banana or for people who love ‘Ghar ka khana’, a chapati with paneer is perfect for recovery from wear and tear during workouts, and muscle growth.

Last Notes

Overall, the Farmer’s Walk is a great strength training exercise that can boost your fitness. By following these tips to make your routine more effective and adding other functional training exercises like squats & lunges, you can build a stronger and more resilient body. So, grab those weights and start walking!

Stay fit, stay healthy, and keep pushing your limits Ziddis!

Why are You Not Gaining Muscles (and how to fix it)

June 3, 2024 by Ram Tiwari Leave a Comment

Regularly going to the gym but not seeing any progress? We’ve got you! This article will help you understand why you are not able to gain muscles and how to get started with your muscle building era! We will also talk about the benefits of best protein powder for muscle gain and creatine, and the best supplementation techniques to finally see those muscles bulge.

Why are You Not Able to Build Muscles?

It all comes down to giving your body the correct supplies and energy to create muscle. When something is absent, progress is slower. Do you want to know why working out so hard at the gym is not resulting in gains?

Spoiler Alert: It’s Not What You Do, It is What You Don’t!

Not Consuming Enough Protein: Protein promotes growth by mending rips in muscle fibres that are brought on by exercise. So if you don’t consume enough protein, this process will get disrupted, leading to no muscle gain.
Not Using the Power of Creatine: Creatine is the reason your muscles get the ability to lift and perform their task. By making sure you add enough creatine to your regime, you can lift bigger weights, which can promote muscle growth. Moreover, creatine also enhances recuperation and lessens fatigue, leading to a better workout!
Cut Down Your Calorie Intake: It is important to make sure you don’t starve yourself of calories needed in the process of muscle-building. Your body needs to have the energy to build new muscle and if you’re not consuming enough calories, you’re bound to get more tired and not exercise.
Overtraining & Under-resting: It’s good to push oneself, but going overboard might backfire. Overtraining interferes with growth and causes muscle exhaustion. At least one rest day per week is what your body needs to perform in the best state to show your gains. Pay attention to your body’s signals of overtraining, which include weariness, diminished performance, and an elevated risk of injury.
Improper Exercise Schedule: Your muscles won’t be sufficiently challenged by a boring workout. Use progressive overload to keep them intrigued and developing. This includes progressively raising the weight, repetitions or sets you do over time.

Best Protein Powder for Muscle Gain

Protein is a must in your journey to gain muscle mass. After an exercise, protein gives your muscles the building blocks they need to mend and develop stronger. So, protein shakes can be a great addition to your post-workout plan!
You can provide your muscles the nutrition they need to grow and build by organizing your meals and adding supplements. While doing all this, note that timing your intake wisely is going to be the key!
It would be awesome to aim for 1.6-2.2 grams of protein per kilogram of body weight daily (approximately 0.73 to 1 gram per pound).

Use Best Creatine for Muscle Growth:

Creatine monohydrate is the most studied and used form of creatine.
Creatine HCL: This more soluble form may be kinder to some users’ stomachs.
More study is required on buffered creatine, a more recent type that aims to increase stability and absorption.
Consult a licensed sports nutritionist or your physician to figure out the optimal creatine regimen.

Increase Your Calorie Consumption:

Have you ever tried to track your calories? Yes it helps and no it is not cringe. You need to keep a track of the calories you consume so that you can build muscles well enough.
Put quality above quantity by giving complete, nutrient-dense foods top priority.
Consuming smaller meals more frequently is a trick a lot of people use. You can get adequate calories without feeling overly full by eating regular mini meals.

Follow a Scheduled Workout Program:

Gradually change your workout routine instead of suddenly changing the weight, repetitions, or sets you complete over time.
Rest is when your muscles grow and heal. Around 7-9 hours of good sleep every night helps muscles recover.
Being consistent with your workout is a very important part of gaining muscle.

Some Pro tips for Choosing the Best Muscle Building Supplements

1. Best Protein Powder for Muscle Gain

Whey protein is considered the best protein powder for muscle gain and it is also the most common so it is easy to research. You can do a quick fact check and understand most of the truth about whey protein. It’s quick to get absorbed in your body and rich in protein building blocks like amino acids. This also makes it important to do your own research and purchase your supplements from a trusted source.

P.S. Worry not if you’re vegan! Who said vegans can not gain muscle easily? By using plant-based options like pea protein, you can find an excellent alternative to regular protein supplements. Plant-Based Proteins like hemp, soy, and pea proteins are great for helping vegans gain muscle.

Casein Protein is also a great choice during pre-bedtime. It delivers a continuous supply of amino acids all night long.

2. Best Creatine for Muscle Growth

Creatine monohydrate has a very simple yet important function. It improves strength, power, and muscle gains. It is super affordable and very efficient in helping you gain those pumped-up muscles. That makes creatine one of the most wanted supplements by athletes and bodybuilders.

3. Muscle Building Supplements

Beta-alanine is one of the best muscle-building supplements available in the market. It not only increases muscle gains but also improves performance during high-intensity training. It can improve your endurance and delay your fatigue. This will help you have a longer workout session and not get tired easily. But note that you should only push yourself to a limit even if consuming beta-alanine supplements.

Omega-3 fatty acids, are another highly effective supplement for muscle growth. You can find it naturally in fish oils but it may not be to everyone’s liking to consume fish. So you can get it in capsule form. It helps reduce inflammation, enhance muscle recovery, and improve joint health.

Takeaway

Gaining muscles is not rocket science but you need to understand what all to have more than not. Your diet does not need to stop you from having what you love as long as your supplements support your workout routine. With the food quality, or even quanity always being in question and not understanding how much nutrition you are gaining, supplements can be your go-to option.

How Much Protein Should You Eat Every Day for Weight Loss?

May 27, 2024 by Ram Tiwari Leave a Comment

Protein, an essential nutrient helps your body in multiple ways. Combining protein intake with proper exercise strengthens muscles, boosts weight loss, and ensures a constant energy supply as well as develops the body’s ability to function properly. Consuming protein is an eminent way to fulfill the nutritional intake of your body. You can easily consume food such as chicken, fish, and seafood as well as protein supplements from MuscleBlaze such as MB Biozyme Whey Protein to lose weight.

While protein has endless benefits, its consumption is a topic of discussion among people. One of the major questions asked is: How much protein should I consume for weight loss? In this blog, we will be answering this but before that, let us explore how protein helps with weight loss.

How Consuming Protein Helps With Weight Loss

Protein is a macronutrient that helps in losing weight. Consuming protein-rich food is also the easiest way to combat calorie deficiency. Here’s why:

Boosts Satiety

Increasing the intake of a protein-rich diet and whey protein supplements such as protein powder in your daily life increases fullness and decreases appetite. It contains glycogen-like-peptide-1 (GLP-1) and cholecystokinin (CCK), the hormones responsible for increasing satiety and decreasing hunger. Supplements namely MuscleBlaze Biozyme Performance Whey helps in increased satiety and losing weight.

Increases Metabolism

Regular intake of a higher protein diet can help in maintaining lean muscle mass. Since it also has thermic effects, it boosts metabolism which means your body’s ability to burn calories increases for the day, ensuring an increased probability of losing calories even when your body is at rest.

Maintains Muscle Mass

When you lose weight, it is inevitable to lose muscle mass along with the fat. This is where protein comes into the picture. Protein-rich diets or supplements help in maintaining the balance between muscle loss and fat loss. It helps you have a weight loss journey where you do not shed fat-free mass. Since muscle mass is metabolically active and helps in burning calories even at rest, it is important to have healthy muscle mass and not lose it along with the fat.

Prevents Weight Regain

High protein diets are believed to effectively prevent weight gain and promote partially maintained weight loss as compared to low protein diets. Since high protein diets promote intestinal fat absorption, weight loss prevention is evident.

How Much Protein Should I Consume for Weight Loss?

Protein consumption depends on the individual’s requirements/needs. However, according to studies, getting around 0.8 grams per kg of body weight or 0.36 grams of protein per pound is beneficial for a person having a sedentary lifestyle. In the case of a mildly active person, obtaining around 30% calories from protein or taking approximately 1-1.2 g/kg of your body weight during the weight loss journey is suitable.

On the other hand, if you are a hyperactive person, your protein intake should be higher. You will require up to 2 grams of protein daily.

Now when you know how much protein you should take to lose weight, you still have to figure out how to get it. With abundant options to choose from, choosing the right protein sources could be difficult. This is why you need to know the ideal food sources and supplements that can help.

Regular Protein Intake Is A Must

Your weight loss journey is easier with regular protein intake. But how do get enough protein? Eating protein-rich food is the natural source of protein and if needed, taking protein supplements is the best choice.

Fruits and vegetables

Eating vegetables and fruits that are protein-rich is the easiest way to reach your intake goals. You can also have grains such as millet, whole wheat pasta, quinoa, wild rice, etc. All of this will provide you with around thirty-five grams of protein which is enough if consumed every day.

Animal-based protein

If you are a non-vegetarian, you can prefer animal-based protein such as eggs, seafood, dairy products, beef, etc to meet your needs. Consuming aminal-based protein reduces weight.

Supplements

Another considerable source of protein is protein supplements such as powders, drinks, gels, capsules, etc. One of the most popular protein sources is protein bars consumed by a variety of runners, athletes, gymgoers, etc. If you are looking for protein supplements that can help you lose weight, choose from the supplements available at MuscleBlaze. The powders, capsules, etc available here not only elevate losing weight, but they also provide multiple benefits from a constant energy supply to developing health. Adding whey protein to your diet such as MuscleBlaze Beginner’s Protein Powder, MuscleBlaze Biozyme Performance Whey and MuscleBlaze Whey Gold and 100% Whey Protein Isolate ensures weight gain when taken along a protein-rich diet.

Conclusion

Contrary to the belief that eating less leads to losing weight, eating right and consuming protein is the key. Try eating protein-rich food and supplements and you will be able to lose weight easily.

However, be careful about the quantity of supplements as overconsumption could effect your gut. If you are pregnant, breastfeeding or having regular medications, consult your doctor before taking the supplementations.

Benefits of Shilajit: Boosted Testosterone, Strength & More

May 24, 2024 by Ram Tiwari Leave a Comment

Shilajit, the health rejuvenator known to improve sexual stamina and energy levels is found in the Himalayan rocks. It is a mineral-based extract and is pale brown. Composed of a gummy-like substance, it contains organic plant materials, fulvic acid, and humus. Consuming shilajit helps manage chronic fatigue, fatigue caused due to diabetes, lethargy, and tiredness, and boosts energy. It contains vital minerals such as zinc, copper, iron, lead, silver, and more required to fulfil the body’s mineral needs. It is also known to develop male fertility and boost testosterone levels, cure anemia and prevent memory loss with age.

While the majority knows the supplement for improving sexual drive, it has other amazing benefits that are not only popular but effective. A less-known fact about this health rejuvenator is that it can increase endurance and performance if you take it before working out. Now that we know what it is, let us dive in and explore its multiple benefits, its usage and how to take for the most viable effects.

Benefits of Shilajit

Shilajit has multiple benefits from being used as a t booster to boosting energy. Here are the benefits you should know:

Antiinflammatory Properties

Koshaveda Summer Shilajit by MuscleBlaze contains Mulethi, Vidari Gokshurafulvic and fulvic acids that have anti-inflammatory properties. It helps in strengthening the immune system and preventing the body from multiple diseases. It prevents chronic inflammatory diseases such as asthma, diabetes, eczema, and multiple allergies.

Improves Muscle Strength

It is considered to be one of the best energy boosters for a reason. The abundant content of fulvic content which contains around 45% oxygen helps in developing muscle strength. The increased lactic acid and CO2 in the muscles develop muscle soreness and breath loss during workouts. Consuming it before a workout combats the soreness and also improves breathing during intensive workout sessions. It further delivers more nutrients and minerals into the muscle cells. Because of its anti-inflammatory properties, it scavenges free radicals and therefore boosts muscle strength, and develops stamina and performance.

Boosts Energy

Consuming the ideal amount of shilajit can help in boosting energy levels. Since it has tons of antioxidants that facilitate the performance of mitochondria (the powerhouse of the cells), it energises you for a longer period. It further develops your body’s stamina and keeps you active all day long.

Improves Bone Health

Koshaveda Shilajit Pro Drops by MuscleBlaze and Koshaveda Summer Shilajit by MuscleBlaze helps in developing bone healing processes and improves bone health. Taking it also treats bone conditions such as osteoporosis and improves bone mineral density in postmenopausal women with bone mass loss.

Improves Gut Health

It contains 15-20% fulvic acid that helps in improving gut health and also improving the gut flora i.e. the good bacteria in the gut. It also develops nutrient absorption and flashes out bad bacteria from the gut. By increasing the digestive enzymes in the body, it flourishes nutrient absorption, thereby promoting a healthy gut which helps in better digestion of food and water.

Contains Electrolytes

MuscleBlaze Shilajit is one of the most powerful sources of electrolytes. After workouts or in general our body sweats and we lose essential electrolytes. This decreases the water balance and leads to loss of minerals, muscle contraction, reduced metabolism and nerve impulses. Since it contains higher mineral content and electrolytes, it prevents these issues and helps in maintaining endurance.

When To Consume Shilajit Powder

Depending upon the benefit you are looking for, you can take it at different times. Here are the suggested times when you should consume shilajit for best results:

Morning

Taking it first thing in the morning helps you start the day with a boost of energy, and increased stamina and enhances mineral support to your body. It further boosts overall vitality and keeps you going all day.

Pre-workout

Taking it before working out has multiple benefits. It boosts endurance, stamina, and muscle strength and also provides the energy to perform better during intensive training. It is one of the finest pre-workout supplements for athletes and gymgoers.

Post-workout

It helps reduce muscle soreness and repairs torn muscles when taken after a workout. It also replenishes the lost minerals during workouts promoting better muscle recovery.

Empty stomach

It is the oldest Ayurvedic discovery for improved nutrition absorption and works wonders when taken on an empty stomach.

Before bed

Taking it before bed helps improve the sleep quality and better rejuvenation. It further balances stress hormones and relaxes muscles, enhancing sleep patterns.

How To Use Shilajit

Since it is available in multiple formats, there are varied ways to use each of them.

Shilajit powder

To use shilajit powder for strength, you have to take around three to four pinches of the powder, mix it with water/honey, and take it after meals.

Shilajit capsule

You can take one capsule daily. Take the capsule with lukewarm water after you have had your meal. You can increase the capsule intake as per your doctor’s suggestions.

Shilajit tablets

The tablets can be taken twice a day. All you have to do is take the capsules with lukewarm water.

It may help in combating chronic diseases, boost muscle health, help with aging and reduce stress but you should be careful while consuming. Taking in an abnormal or excessive amount could lead to adverse effects such as dizziness, stomach ache, headache and more severe problems. For optimum results and to avoid side effects, you must consult your doctor before consuming.

How Does Your Gut Health Impact Your Muscle Strength?

May 20, 2024 by Ram Tiwari Leave a Comment

A vast population believes muscle strength is the result of physical exercises and following a routine, which is true but what they do not know is gut health affects muscle strength as well. Be it a gym professional or a seasoned trainer, understanding the importance of gut health is the first step to achieving body goals. A healthy gut is essential for the proper functioning of the body and improves gym performance, thereby improving muscle health.

Here, we will discuss some of the most asked questions such as how the gut microbiome impacts muscle strength, which food improves gut health and the relationship between gut health and improved exercising/performance. But before that, let us know what is gut health and why is it important to have a healthy gut.

What Is Gut Health

The gut or the gastrointestinal tract is the largest part of the digestive system which includes the oesophagus, stomach, and small and large intestines. While eating food or drinking water, our body breaks down into multiple nutrients that include proteins, vitamins, fats, carbohydrates, etc. which travel to the digestive tract and are finally absorbed by the body. These nutrients not only fulfil your body’s nutritional intake but also fuel the biological cycle and regulate digestion.

Gut health refers to the health of the digestive system as well as the microorganisms in the system that help in the absorption of food and regulate digestion.

A Healthy Gut Means A Healthy Body

A healthy gut not only invites improved muscle health, but also treats inflammation, boosts the immune system, and improves mental health. Let’s move ahead and explore the effects of gut health!

Relation to The Immune System

When you have a healthy immune system, your body can fight off infections and illnesses. The gut microbiome contains a healthy and large number of immune cells that help in developing the immune system.

Beats Chronic Inflammation

Chronic inflammation is one of the major reasons for multiple diseases such as diabetes, auto-immune diseases and cardiovascular diseases. It is caused by intense exercise and stresses muscles. A healthy gut however reduces inflammation and protects the body from these diseases.

Boosts Mental Health

Gut health is connected to mental health. An improved gut helps boost mood and cures anxiety and depression.

Controls Weight

Muscle building workout helps with weight loss but another factor to consider is healthy gut health. The gut microbiome helps in improving metabolism and provides energy to regulate weight.

Impact Of Gut Microbiome On Muscle Strength

According to experts, gut health has a direct impact on muscle health. While muscle weakness is often considered the result of muscle strain or overexertion, weak gut health is an important factor that plays a major role in weaker muscles. Gastrointestinal issues could lead to hampered or torn muscles.

Gut microbiomes, the microorganisms that are responsible for modulating the digestive system, define muscle strength. From proper nutrition absorption, and regulating immune function to energy production, healthy muscles are a combined result of the three processes. The gut microbiome performs its functions and provides strength to the muscles. It further aids digestion and modulates the food and water that we intake daily.

Utilization of vital nutrients is one of the major contributors to healthy, developed muscles. Without the healthy bacteria present in the gut microbiome, it would be impossible to do so. These bacteria prevent muscle depletion, weakness and fatigue by ensuring proper utilization of nutrients and food absorption.

Improve Your Gut Health With These Food

The most preferable way to keep your gut health fine is to eat foods rich in fibre. Here are the food items that can help in improving your gut health:

Green Vegetables

Green vegetables such as spinach, kale and broccoli contain a bundle of nutrients, vitamins and minerals. These food items help in improving your gut health.

Protein-Rich food

Eating a lot of protein is a great way to boost the health of your gut. Food rich in protein and containing less fat such as chicken can lower the chances of irritable bowel syndrome.

Whole Grains

For a properly functioning gut, you need to consume whole grains. Whole grains are enriched with antioxidants, micronutrients and fibre and act as a prebiotic feeding intestinal bacteria. Consuming whole grains further helps with reduced constipation.

Other food items such as avocado, yoghurt, chia seeds, bananas, olive oil, kiwi, apricots, and more can help you have a healthy and functional gut. In addition to this, you may consume supplements such as MuscleBlaze’s Koshaveda Prash Pro, an elite Ayurvedic formulation that combines the advantages of classic Chyawanprash with potent herbs like Shilajit, and Guduchi Satva, thus aiding digestion.

Best Workout Routine For Muscle Gain

As most of you already know, muscle strength requires muscle-building workout plans and multiple exercises can help strengthen your muscles. Here are the five best workouts that help with muscle strength:

The Classic: Squats

Squats help to lift your back, thighs, and hips. Do the squats by leaning into the almost-seated position and keeping your weight on your heels. Keep pausing and continuing for at least 10 times.

Push-ups

Doing push-ups is the best workout routine to strengthen your chest, arms, and shoulders. You can either do the push-ups on the floor or use a wall for support.

Planks

Planks help in increasing your core strength and are the finest muscle-building workout. You can strengthen your core and lower back when you do planks. If you are a beginner, you can start doing a 30-second plank and increase the duration later.

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