Ram Tiwari

Peanut butter has been a favourite among health enthusiasts. It could be because of its yummy flavour, versatile use or healthy benefits. It is a spread made from ground dry-roasted peanuts. From sandwiches, smoothies, and brownies to health bars and dip for some fruits, everyone can relish a good jar of this. But it is not just a treat for the tongue. Nutritionally speaking, this is a power-packed food with healthy fats, protein and essential vitamins and minerals.

Nutritional Value

A typical two-tablespoon serving of peanut butter contains:

• Calories: 190-200
• Protein: 7-8 grams
• Fat: 16-18 grams (mainly unsaturated fats)
• Carbohydrates: 6-7 grams
• Fiber: 2-3 grams
• Sugars: 1-2 grams
• Vitamins and Minerals: Vitamin E, Vitamin B3 (niacin), Vitamin B6, Folate, Magnesium, Copper, Manganese

Calories in Each Tablespoon

Being nutrition-dense does not excuse peanut butter from its high caloric content and that is a primary concern. About 200 calories in 2 tablespoons serving can seem like a lot to someone on a weight loss spree who has to consume all foods in perfect caloric measurement. It becomes important that while tasty and power-packed, it needs to be savoured mindfully in smaller portion sizes.

Health Benefits

Peanuts have several health benefits that extend towards this much-craved for product. Such as:

• Keeping the Heart Healthy: The monounsaturated and polyunsaturated fats in peanuts help keep your bad cholesterol levels in check which in turn reduces the risk of heart disease.
• Packed with Antioxidant Properties: Peanuts are a powerhouse of antioxidants and can help protect cells from getting damaged.
• Nutrient-Rich: It is also a powerhouse of many nutrients as we saw in this blog earlier.
• Optimized Muscle Function: The magnesium in it makes it useful for muscle function and bone health.
• Satiety: The perfect combo of protein, fat and fibre helps keep you feeling full longer, controls your appetite and prevents overeating.
• Muscle Maintenance and Growth: It is known for its protein content which helps in muscle repair and growth. This makes it a good option for those with serious fitness goals.
• Energy Boost: The healthy fats provide a steady source of energy, making it a good pre-or post-workout snack. Even having it as a breakfast can help you power through the morning.
• Blood Sugar Control: Healthy fats and protein can help stabilize blood sugar levels.

How to Approach Weight Loss 

Peanut butter is a very high-caloric food. But can you turn it around in your favour for weight loss? Yes, you definitely can! When consumed in moderation and discipline, it can help in your weight loss plan. Being strategic in using it to your benefit is important. Because it helps keep you full for a longer time it can help in ruling out hunger for a long time and prevent you from overeating. The protein and healthy fats help curb cravings too. It can be used as an alternative for your dessert cravings as well. All of this can help make your weight loss plan foolproof.

What About The Gaining Phase?

For all the ziddis looking to gain weight or build muscle adding this protein-packed product to your diet could be awesome! Its high-calorie content makes it easier to achieve a caloric surplus, which is necessary for weight gain. It is also packed with protein to support your muscle-building goals and being packed with healthy fats can help you power up your workout.

Read More: Healthy Recipes With MuscleBlaze Peanut Butter

What Other Foods Can You Indulge In?

Protein Bar

Protein bars use peanut butter for flavour, texture and nutrition as well as taste. You can check for similarly flavoured protein bars or make some at home for yourself to reach your fitness goal in a yummy way without killing your cravings. If you still feel confused about the actual health benefits of protein bars we suggest you check out some at MuscleBlaze. You can also find a variety of the same on MuscleBlaze.

Protein Powder

Protein powders are the most obvious choice for all fitness enthusiasts to reach their fitness goals. Being packed with proteins that support muscle-building protein powder is famously liked in the gainers community but that same quality helps it gain its fans in the weight loss category too. With a variety of protein powders coming up you do not have to ditch your dietary preferences or upset your taste buds to enjoy gaining protein. Like Whey Protein or Plant protein in many flavours like chocolate, strawberry and more. You can check out MuscleBlaze’s options of protein powder to find a solution to all your protein needs.

Takeaway

Not all calorically high foods lack nutrition. Peanut butter is a torch bearer of the fact that when it comes to fitness, your strategy matters more than what you eat. Food is the 80% of any fitness journey and it is time you give it a chance to help you improve that 80%. This can also help in gains as well as weight loss while being absolutely delicious. So don’t avoid all the delicious things in life to get closer to your fitness goals. Make sure to replace and substitute instead.

Hello Ziddis! I am sure the air about creatine hasn’t gone past you. And if you are frantically searching about what creatine is, do you need it and so on, you have landed at the right place. Creatine is a naturally occurring compound found in minute amounts in a lot of foods and it is also naturally made by the body. Its role is to produce energy during high-intensity activities like weightlifting to make up for the loss of ATP levels during these durations.

Why is Creatine So Widely Used?

Creatine has a long list of fans trying to know what it is and how it can be used. It may sound like another fad but there is some truth weighing at its ankle. Being one of the most researched and used supplements in the fitness space, Creatine is actually super effective in enhancing your workouts and making them more power-packed. But these aren’t just empty claims. They are validated by innumerable studies conducted to understand and compare their performance. The perks we get are a bang for the buck because it is also very pocket-friendly. Amongst the most researched and popular ones is Creatine Monohydrate. It is always at grabs among people who are serious about their fitness goals.

Creatine Monohydrate Benefits

Creatine monohydrate is considered the most reliable and it is very most common form of creatine. Its benefits include:

• Enhanced Muscle Growth: Creatine helps increase muscle mass which is caused by training harder.
• Improved Strength: You may develop a certain additional boost of strength and gains that come after regularly using Creatine Monohydrate because of the ATP synthesis.
• Faster Recovery: Creatine Monohydrate repairs your muscle cells, and any tears or inflammation in your body after an intense workout so that you are ready for round two quicker.
• Enhanced Performance: Increased phosphocreatine stores in muscles help push yourself for better performance during high-intensity activities.

Best Creatine for Muscle Gain

For those looking to maximize muscle gains, creatine monohydrate is the best option. Not just cost-effective and most researched for its efficacy, Creatine Monohydrate also provides consistent results. The micronized form of creatine monohydrate offers an even better option due to its superior solubility and absorption.

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

Benefits of Creatine Supplement

Using creatine supplements like can help your Creatine and ATP synthesis multifold for better performance. This is followed by a chain of benefits like:

• Increased Muscle Mass: Being consistent with Creatine Supplements can help you gain muscle hypertrophy. Read about Muscle Hypertrophy (add the link/hyperlink it) to know more about it.
• Increased Strength and Power: Because of the ATP synthesis, the power you have throughout your workout is at its peak. This will help in strength training and pushing yourself without getting fatigued
• Faster Recovery: After an intense workout session, your more essential is a nutritious meal and rest. Creatine helps recover your muscles during rest and replenishes your energy.

One could consider adding a dose of MuscleBlaze Creatine Monohydrate (CreAMP) into your supplement routine to get a high-quality and reliable way to maximize these benefits.

Is Micronized Creatine a Better Option?

Micronized creatine is creatine monohydrate that has been processed into smaller particles. This may come off as a minor change but it has an impact on the overall use of creatine. This results in:

• Better Solubility: Micronized creatine is easily soluble in liquids. This makes it easy to consume.
• Improved Absorption: Because of their breakdown into smaller particles, the absorption by the body is also more efficient in the case of micronized creatine.
• Good for the Gut: Some may complaint slight discomfort of the stomach when starting a new supplement routine. In the case of Micronized creatine, the same gets absorbed fully (and quickly!)

BCAA: A Perfect Partner for Creatine

Branched-chain amino Acids (BCAAs) play an important role in protein synthesis and make your recovery faster. When clubbed with Creatine, BCAA and Creatine together help the body recover faster after working out and reduce muscle soreness. You can grab some BCAA supplements at MuscleBlaze while you grab some Creatine supplements for yourself. It is a one-stop shop to build your fitness regime.

Key Takeaways

Creatine monohydrate, especially in its micronized form like MuscleBlaze Creatine Monohydrate (CreAMP), is a proven and effective supplement for enhancing muscle growth, strength, and performance. By following proper dosing protocols and debunking common myths, athletes and fitness enthusiasts can safely and effectively incorporate creatine into their routines for optimal results.

Hey Ziddis!

If we had a penny for every time someone said you need to eat non-veg to gain we would be rich enough to launch vegan gains products! Well good for all that is what we do. Vegetarian diet options are healthy, easily digestible and filled with variety. It can provide all the necessary nutrition your body needs to build and repair muscle but the criticism it faces is too much. So pull out your books and pens cause we will show you how to gain while still sticking to a veg diet.

Vegetarian Diet Sources of Protein

Nature is full of abundant sources of protein and you do no need to resort to non-veg options for this. You can continue your wellness and muscle-building journey even on a veg diet. Here are some excellent vegetarian sources of protein along with their amino acid profiles:

Vegetarian Sources of Protein and Their Amino Acid Profiles

Protein Source	Examples	Tip
Pulses and Legumes	Lentils (dal), Chickpeas (chole), Black Beans (rajma), Sprouted pulses	Pair with grains to create a complete protein
Nuts and Seeds	Almonds, Chia Seeds, Pumpkin Seeds	Use as toppings for added crunch and nutrition
Whole Grains	Quinoa, Brown Rice, Oats	Combine with legumes for a balanced amino acid intake
Dairy	Greek Yogurt, Paneer	Great for quick snacks and adding to meals for an extra protein boost

Three Easy Short Recipes of High-Protein Vegetarian Meals

If you are new to this room called the kitchen and still want to make sure you can get most of your proteins, check out these super quick and easy recipes to load up your plate with proteins. These three recipes are sure to be filling your tummy and heart.

1. Chole and Quinoa Salad

Ingredients:

• 1 cup cooked quinoa
• 1 cup cooked chickpeas
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 cup chopped parsley
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Take a large bowl and add all the ingredients.
2. Drizzle with olive oil and lemon juice.
3. Add some salt and pepper for taste while tossing it well to mix and it is ready to eat.

2. Spinach and Paneer Stuffed Paratha

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup water
• 1 cup spinach, chopped
• 1/2 cup cottage cheese, crumbled
• 1 green chilli, chopped
• Salt to taste
• Ghee for cooking

Instructions:

1. Knead the dough and let it rest.
2. Chop some spinach and green chillis as per your spice levels
3. Mix it with Paneer and salt.
4. Stuff the dough balls with the mix and roll them into parathas.
5. Cook it in a pan and top it with ghee and your paratha is ready!

3. Greek Yogurt and Fruit Parfait

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup mixed berries
• 2 tbsp granola
• 1 tbsp chia seeds
• Honey to drizzle

Instructions:

1. This dish requires layering so you can have the first layer of Greek yoghurt followed by mixed berries and then granola in a bowl.
2. Add some soaked chia seeds on top.
3. Drizzle with honey and enjoy.

Read Also: Is Your Supplement Stack Holistic? 

Plant-Based Protein Supplements

The market has abundant plant-based protein supplements. These are a great option for anyone who wants to avoid dairy because of lactose intolerance or wants to implement a vegan lifestyle. Each type of plant protein has its unique benefits and can be incorporated into a vegetarian diet to ensure a balanced intake of essential amino acids and other nutrients. Some of the in-demand plant proteins that are highly known and used are Soy protein, hemp protein, rice protein and pea protein 

You can get your hands on trust-worthy plant-based protein supplements from The MuscleBlaze shop. They offer a blend of pea and brown rice proteins, providing a complete amino acid profile. Another one of a supplement used for increasing strength and stamina is Ashwagandha Tablets. It helps reduce stress and balance hormones that help in muscle growth.

Conclusion

The bottom line is that you do not need to take up a non-veg diet to gain muscles and get protein. With a little bit of research and some help from supplements, you can get your closer to your muscle-building goal in no time even by being on a veg or vegan diet. Do not let anyone tell you otherwise.

Muscle-building is a DIY project where you can’t piece everything together until you have good glue. And that is exactly what supplements are. Supplements especially protein supplements are all the raw materials you need to build build a strong base for your fitness routine. Building muscles requires rigorous work on your body, food and lifestyle. So let’s see how we can make sure our lifestyle aligns with our fitness goal. Brownie Point: There is a specific protein that helps us the most in bodybuilding.

Best Muscle-Building Supplements

The best components in diet to make sure your muscles are built strong and healthy are proteins and healthy fats. While whole foods like grains and dairy are super important to have their place on your plate in adequate share, with current food standards it is always great to find yourself getting a bit of help from supplements. Especially PROTEIN SUPPLEMENTS. Which supplements should you be BFFs with to make sure you are getting bang for your buck?

• Creatine Monohydrate: Creatine supplements give you the power boost you need. With more power and strength you could train with Hulk and ace it.
• Branched-Chain Amino Acids (BCAAs): BCAA Supplements give you the energy and strength required to make sure your workout is fruitful and you don’t come home tired and fatigued..
• Beta-Alanine: This supplement will come in handy when you want to push your endurance level when adding more weight or reps to your current routine.
• Whey Protein Powder: Your best bet is on whey protein. It is absorbed quickly which makes it more efficient and faster in its action all while giving you the necessary protein quota.

Whey Protein Powder: Benefits of Whey Protein

Derived from milk, it is fortified with calcium, is a package of amino acids and is equipped with proteins to build your muscles healthily and sustainably. It has some great benefits like:

• Promotes Muscle Growth by doing protein synthesis in muscles to make the growth bigger and stronger.
• Supports Weight Loss by maintaining lean muscle mass and helping fat loss.
• Boosts the Immune System by pumping a stream of immunoglobulins to fortify the immune system.

For those looking for high-quality whey protein options, consider MuscleBlaze Whey Protein Powder, which offers a range of products, including whey isolate, to suit your specific needs.

Types of Whey Protein

There are three main types of whey protein: whey concentrate, whey isolate, and whey hydrolysate.

• Whey Concentrate: 70-80% protein + lactose + fat. It is widely used, easily available and cost-efficient.
• Whey Hydrolysate: Majorly used in medical implementation and baby food formulas because of how easy it is to get absorbed and digested.
• Whey Isolate: With a whooper of 90% or more protein and very little lactose and fat it makes a great option for a range of fitness enthusiasts. You could be a seasoned body-builder, new in your journey, lactose intolerant or someone with a super busy routine, using Whey Isolate can give you the purest form of protein. It is the most ideal lean protein and helps in weight loss all while helping in muscle gain.

How to Add Whey Protein into Your Diet for Beginners

There are many reasons why you should consider adding whey protein to your diet. From being a quick protein boost solution to an effortless pre and post-workout, whey protein needs to be on your kitchen shelf. So let us check out the easiest way you can use Why Protein in your meals.

• Pre and Post-Workout Shake: Adding a scoop and water or milk into a shaker and mixing it well can get you your much-needed workout dose in a minute.
• Morning Smoothie: Breakfasts should not be skipped. You can make your breakfast better by adding a scoop of whey protein to your morning smoothie for a protein-packed breakfast.
• Protein-Packed Snacks: You can make homemade protein bites by mixing some peanut butter, whey protein powder and dark chocolate for a healthy and yummy snack on the run.

Conclusion

Hold tight to your whey protein and it will elevate your fitness journey so well and so effortlessly. By adding whey protein you can build your muscles in a healthier and faster way while helping you lose weight as well. Remember that consistency in your training, rest, lifestyle and nutrition can take you a long way!

Read More: Is Having a Protein Shake Before Bed Good for You?

Hello Ziddis!

This time we are not gonna lecture you about what to eat and how to exercise. This blog is about knowing when to stop eating i.e. what should ideally be the time of your last meal of the day. When it comes to fitness goals, rest and meals should take the front seat in your plans. While it is important what you eat, it is also important to make sure your timing suits your choice of meal. Proper nutrition before bedtime can help muscle repair, growth and overall recovery. This is a pretext for you to wake up stronger and ready to take on the day.

Muscle Growth and Recovery

Muscle growth is not about pumping your muscles with a pull-and-push workout but making sure you are eating right and at the right time. Here are key nutritional strategies to maximize muscle growth with your last meal of the day:

What to Eat, How Much, and When

1. High-Quality Protein

• What to Eat: Whey Protein Shake, Greek Yogurt or Cottage Cheese
• How Much: 20-30 grams of protein
• When: 30-60 minutes before bed.

2. Complex Carbohydrates

• What to Eat: Oatmeal, Quinoa or Brown Rice
• How Much: Approximately 20 grams of carbohydrates.
• When: 2 hours before bed followed by a walk.

3. Healthy Fats

• What to Eat: Peanut Butter, Almonds or Walnuts
• How Much: Approximately 8 grams
• When: 30 minutes before bed- This can be eaten as a midnight snack.

Nighttime Protein can help in Muscle Recovery

What you eat before you rest for the night determines how your muscles recover from minor tears or injuries. A protein-rich meal before bed and a fistful of nutrients can help a lot in the recovery process. How is how:

1. Eating protein before bed helps muscle repair and growth.
2. Nighttime protein intake can help reduce muscle breakdown during the fasting period while you sleep.
3. Some nutrients have hormone-balancing powers like super seeds. So keep them near your bedside and munch on them before bedtime.

Muscle Building Supplements

Did you know muscle-building supplements are not just for your pre and post-workout? These supplements could be your bedtime buddies and help you get a rest that is productive for your muscles to grow, repair and recover themselves all while replenishing the body’s energy. But which supplements should you bet your money on?

• Whey Protein Powder: Whey protein is quick to absorb and packed with essential amino acids, which makes it a trusted pre-bedtime shake to support muscle recovery and growth.
• Casein Protein: Casein does not get digested quickly but because of it slow digestion it provides a steady release of amino acids throughout the night, which helps prevent muscle breakdown.
• Creatine: Creatine before bed is a good idea because it can relax your muscles for recovery and improve muscle mass over time.

Peanut Butter

Peanut butter is filled to the brim with healthy fats and protein This makes peanut butter a trusted choice for fitness enthusiasts be it to gain or lose. It supports the slow release of energy to keep you healthy overall. Not as high as whey but it has a good enough amount of protein. Peanut butter can be your bedside buddy for the midnight hunger pangs too. MuscleBlaze has a range of peanut butter you could get your hands on. 

Conclusion

The timing and content of your last meal of the day right before bed are important for muscle growth and recovery. Loading your plate with high-quality protein, healthy fats, and muscle-building supplements in adequate quantity by sticking to the right timing can be a life changer in the fitness world.  

Read Also: What Are Healthy Fats and Why They’re Not Your Enemy