Ram Tiwari

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!

1. 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. 

2. 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. 

3. Boosts Mental Health 

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

4. 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: 

1. 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. 

2. 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. 

3. 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.

The modern quick protein snacks are everyone’s go-to when it comes to fulfilling the daily protein intake. If you prefer calling yourself fit, you must be paying too much attention to these bars and we know why. They are abundant in protein which is a part of a healthy diet, and consist of amino acids that help to build and repair muscles, boost energy levels, and keep you active all day. And the best part about taking them? You do not have to consult a doctor or nutritionist before consuming these bars. Since there are multiple options available online and offline, it is easier to grab one and have it daily. But the real question is- How many bars should you take daily? 

Let’s delve into everything you should know about taking these protein-enriched bars, from their importance to quantity and the ideal time for intake. 

Health Benefits 

While some people could find consuming enough protein through their diets boring, bars are a tasty alternative. But, these bars have more than just taste. They fulfill the nutritional intake and provide enough calories to stay healthy. Here are the health benefits you should know about: 

1. Favorite Snack 

What do you crave when you are hungry? Most people go for junk food, chocolates, unhealthy snacks, etc. This is where protein bars come into the picture. Instead of unhealthy snacks that serve nothing but soothe your taste, having protein-rich bars is the best way to eat right and fulfill the protein intake of your body. They contain proteins that ward off infection and promote better health. 

2. Boosts Energy 

Bars containing abundant protein are instant energy boosters as they provide your body with the energy to perform better all day and increase your stamina. Moreover, you will be in a good mood, feel better, and satiated without craving junk. 

3. Promotes Intensive Workout 

If you are a fitness freak or a gym goer, having these bars is the finest way to promote an intensive workout. You can take one before performing the exercises as it helps boost your performance and also grants you the energy you need to perform well. Taking them after an intensive workout leads to staying fit for a longer run. It further aids the recovery and repair of torn muscles. 

4. Helps in Weight Loss

What else do you want when you can have something tasty to binge on and burn fat? These bars do not just provide nutrients but also solve weight loss problems. When you consume bars regularly, you feel fuller for a longer time as they help with reduced satiety. Therefore, you have fewer hunger pangs and you do not crave junk food. Moreover, these bars excellently increase metabolism and help burn calories, thereby promoting weight loss. 

Protein Bars: How Much is Too Much? 

With a huge audience that is not catering to the importance of protein without knowing exactly how much is the ideal amount, it is plausible to discuss the necessary protein intake. The ideal answer is: that protein consumption depends on your body; there is no one-size-fits-all rule here. The ideal amount of protein that you should consume depends on your goals. If you are somebody who performs regular intensive workouts, you would need more protein than the person who has a different regime. 

According to researchers, a person with a sedentary lifestyle should consume 0.08 grams of protein per/kg of one’s body weight daily. So, you should try to consume this amount of protein or slightly more than this to stay healthy and satisfy your body’s need for protein. MuscleBlaze Protein bar in Choco Almond flavor contains 20 gm of protein and MuscleBlaze Protein bar cookie and cream contains 21 gm of protein. You can take these bars daily to continue regular protein intake and maintain a balance between your nutritional intake. 

When To Consume 

One of the reasons why protein bars have been an ideal choice for health geeks is they can be taken anywhere, anytime. You can have one while going to the gym, before you start your work, during treks, or even while you are sitting at home. It is preferable to take them during meals or after meals to gain energy and stay active for the day. 

Whether you are into gyming or shaping your body, having a bar with you does not harm it. They are the actual saviors when you want a healthy snack that also calms your hunger but with a twig of tastefulness.  

Know This Before You Develop A Taste

Before you are convinced by the world that protein bars are good at all costs, know this: 

• Some protein-rich bars have excessive sugar content. If you are diabetic, you should read the packaging and check for the sugar amount before taking them. 
• While there are multiple options available in the market, beware of the content. Some of them may contain artificial extracts such as unsaturated fat, sweeteners, and other additives that might disrupt your health. 
• Watch out for synthetic fibres and sugar alcohols as they can upset your digestive system.