Shaivy Choubey

Hello Ziddis! We know today’s topic is a bit tricky but if you are here, we assume you either know about it. Want to know about everything related to fitness or you even read the back of a shampoo bottle! Either way, let’s hop into understanding what is a mesomorph body type. It is just a naturally built athletic body which makes it easy for people to build muscles and strength.

The mesomorph body type is known for its naturally athletic build and ease of muscle development. People with this body type often have a balanced and proportionate figure, making it simpler to maintain a lean physique. Mesomorphs fall between the two other somatotypes- ectomorphs and endomorphs- having characteristics of both.

What is the Mesomorph Body Type?

People with mesomorph body type have a very balanced and proportionate body structure. They have a muscular frame with broad shoulders, narrow waist and well-defined legs and arms. Mesomorphs fall between the two categories of somatotypes. The ectomorphs and the endomorphs which we will be understanding in depth a bit later in this blog.

People with mesomorph body type can quickly and easily do low-effort muscle building and they naturally have higher energy levels. Their metabolism is better and that allows them to lose fat as well as turn fats into muscle easily.

Mesomorph Body Type Female

When a female has a mesomorph body type they considered the most perfect physically. Their body figure described as an hourglass figure and they have naturally toned muscles and limbs. This body type gives them an athletic build and a strong physique. But, they have to watch their calorie intake. Strength training and diet usually help them stay in space.

Ecto, Endo, and Mesomorph: How Are They Different?

• Ectomorph:

Ectomorphs are people who are usually very lean and have a fast metabolism. They have difficulty gaining muscle mass or fat. They are slender and have long limbs in appearance

• Endomorph:

Individuals with endomorphic body types are more rounder in appearance. They have comparatively slower metabolism and gain fat easily, especially in the belly and torso sections.

That’s why it said that mesomorphs sit right in between the ectomorphs and the endomorphs.

The Right Diet for Mesomorphs

Though naturally blessed with a great body with a low effort. Mesomorphs need to take care of their figures by following strict workouts and diets to maintain their shape. The diet of a mesomorph does not necessarily restrict them to having something particular or something in ample quantity. They can have a balanced plat full meal which includes carbs, proteins, minerals and fats. Both macros and micros are essential for mesomorphs and they tend to respond well to moderate-calorie meals.

Here’s a Breakdown of What a Mesomorph Diet might Look Like:

• Proteins:

A lean source of proteins like fish, chicken, eggs, paneer or plant-based options like beans and tofu. This helps in maintaining muscle mass and supports muscle recovery after workouts.

• Carbohydrates:

Brown rice over white rice and whole wheat over maida preferred. You can go a bit healthier by replacing potatoes with sweet potatoes and rice with millet and quinoa.

• Fats:

Healthy fats like ghee, avocados, nuts and seeds are great to add to your diet.

• Supplements:

Mesomorphs should also consider adding fat burners and L Carnitine supplements to their diet. If they’re looking to boost fat metabolism and energy levels. If you are unhappy with your leaner body or fall more on the ectomorph spectrum. You can try these supplements and build muscle mass.

Takeaway

Mesomorphs often called blessed by everyone. They indeed have a bit of an advantage in terms of physique but to maintain it. It is easier to put on or lose weight for these body types. They do not swing and stay in just one direction. By ensuring that diet and workout done right. They can achieve the peak of physical attractiveness and health benefits.

Hey there Ziddis! You’must have heard about creatine—a secret weapon for building muscles and boosting performance among the whispers around the gym. But wait, isn’t that just for the dudes? Not at all! It is just as good for all the ladies who are skeptical about buffing up. By the end of this blog you will know how creatine can be your new workout BFF. Know the benefits of creatine for women

What Exactly is Creatine?

Think of creatine as your body’s VIP pass to the energy party. It naturally hangs out in your muscles, helping churn out that extra oomph during high-intensity workouts. When you take creatine as a supplement, it amps up your muscles’ ability to go hard and strong, leading to better strength, endurance, and yes—muscle gains!

Types of Creatine to Know About

Okay, so you’re sold on creatine, but which type should you choose? Here are the main players:

1. Creatine Monohydrate: The Gold Standard

This one’s been around the block and earned its reputation as a muscle-building champ. It’s reliable, effective, and backed by tons of research showing it helps increase muscle mass and strength, a classic choice for anyone serious about fitness gains.

2. Creatine Hydrochloride (HCL): Gentle on the Stomach

If you’re prone to stomach issues or want something easier to digest, Creatine HCL could be your go-to. It’s water-soluble, so it mixes like a dream and may cause less bloating than other forms.

Creatine for Women

Here’s why creatine for women is your secret sauce to slay at the gym:

• Pump Up Your Muscles: Imagine sculpting those lean, mean muscles with a little help from creatine. It supports muscle growth, helping you define and tone your body like a boss.
• Boost Your Workout Mojo: Ever felt like you hit a wall mid-workout? Creatine swoops in to save the day by fueling your muscles with the energy they need to crush every rep and set. Hello, personal bests!
• Speedy Recovery, Yes Please!: After a killer workout, your muscles might feel like they’ve been through a war. Creatine jumps in to reduce soreness and speed up recovery, so you’re ready to go again sooner than you think.

Safety Check: Is Creatine Safe for Women?

Absolutely! Creatine is generally safe when used correctly. It’s been studied up and down, showing minimal side effects when taken as recommended. Of course, it’s always wise to chat with your healthcare provider before starting any new supplement routine, just to be extra sure it suits your fabulous self.

How to Use Creatine 

Loading Phase: Dive Right In

For the first 5-7 days, kickstart your creatine journey by loading up with about 20 grams per day, split into smaller doses. This helps saturate your muscles faster for maximum benefits.

Maintenance Mode: Keep It Going

Once your muscles are loaded, switch to a maintenance dose of 3-5 grams per day to keep that creatine train chugging along smoothly. Consistency is key, darling!

Best Creatine Supplements for Muscle Growth

MuscleBlaze CreaPro features 99.99% pure creatine sourced from Germany. It is renowned for its effectiveness in improving endurance for high-energy sports. This pure creatine aids in muscle mass gain and overall performance enhancement. It also helps build energy reserves in muscles during intense training sessions.

Creatine monohydrate promoting better absorption and utilization compared to regular creatine. CreAMP is designed to deteriorate less into creatinine, a less effective form of creatine, thereby increasing bioavailability and optimizing athletic performance. It also supports muscle volumization through improved protein synthesis and enhances cognitive function for focused workouts.

The Perfect Partners: Creatine and BCAAs

To greatly increase your gains, consider combining a high-protein diet with creatine. BCAA, also known as branched-chain amino acids, could be the piece that completes the picture and increases the advantages of creatine for the development and repair of muscle. Your muscle strength and endurance will improve with the aid of this powerful supplement, allowing you to work out harder and achieve greater results. Together with a balanced diet and consistent exercise, it will assist you in achieving the strong, toned figure you’ve always wanted.

Wrapping-Up

Not only is creatine great for women, but it’s also the key to crushing workouts and taking control of your fitness path. With its ability to increase muscle mass, enhance energy levels, and aid in recuperation, creatine is a powerful tool that can make you look good.

So, go ahead, beautiful. Embrace the strength, embrace the gains, and let creatine be your partner in those fitness goals.

Read Also: When and How Should You Start Taking Creatine: Everything You Need to Know

Your body can benefit from muscular growth in ways beyond merely gaining power. Hitting your squat maximum can provide a rush, but the benefits of protein are far more profound than that sense of achievement. And the prerequisite to gaining muscle is a compound we are all aware of. Proteins have several functions and serve as the main structural elements of cells in the human body. Protein powder is good for health as it helps in building and repairing cells including the muscle cells injured during intense exercise that causes brief exhaustion and is the main job of the protein included in the food.

Dietary proteins are also involved in cell transport, hormone production, and the support of other physiological processes as enzymes. Mass gainers, which are the finest sources of protein provide an adequate blend of carbs and protein, helping to gain weight and, at the same time keeping your body fit. 

Role Of Protein In Weight Loss and Muscle Gain 

Most fitness enthusiasts are still determining the necessity of protein supplements or if eating enough is sufficient. It might be challenging for you to obtain the necessary proteins from diet alone if you’re a fitness novice looking to gain muscle. If you have a low appetite and a quick metabolism, the issue gets worse. With fewer lipids and carbohydrates than food, choosing a premium protein powder is good for health as it offers more protein per serving which is beneficial.

It is simpler to achieve your protein demands if you rely on a protein supplement. Muscle tissues are strained excessively during gym training, and eventually, they will break down. Since proteins make up muscles, you must supply a high-protein diet for muscle gain for the damaged muscle tissues to start the process of repairing themselves. A fast-digesting protein powder can supply essential amino acids that aid in the synthesis of new muscle within 45 minutes following exercise.

Whey protein also promotes muscle protein synthesis and expedites fat loss since it is absorbed more quickly. It’s important to realize, nevertheless, that proteins do not directly lead to fat burning. They grow more muscle.  Muscle gainers aid in muscle growth and fat reduction when used in conjunction with appropriate weight exercise. Choosing protein in your health journey is not merely an option but a necessity. 

How Much Protein Should You Take 

The dietary amino acids aid in the body’s ongoing process of generating new cells to replace aging ones. The recommended daily allowance of protein for a healthy adult is 0.8–0.9g per kg of body weight (0.4–0.5g per pound). 

• A person who engages in aerobic endurance training should consume 1.0 – 1.6g per kg of body weight (0.5–0.7g per pound) each day. 
• Consuming 1.4–1.7 g/kg of body weight (0.6–0.8 g/pound) will enhance muscle protein synthesis in those who engage in a lot of strength exercise. For instance, a 170-pound male athlete who engages in moderate-to-intense activity most days of the week ought to eat between 70 and 170g of protein daily. 
• Depending on their degree of activity, a person’s daily calorie intake should consist of 15–30% protein. On days when you engage in higher-intensity physical exercise, you should eat more protein.
• Instead of consuming protein one meal a day, it should be eaten throughout the day. For instance, it would be prudent for the previously stated 170-pound active guy to eat 20–40 grams of protein at a time, split between three meals and two snacks.
• Nearly half of the protein that the body stores is found in skeletal muscle, with the remainder protein found in tissues and organs including the kidneys and liver. Up to 15% of the protein is required for structural components like skin and bone.

Sources Of High-Quality Protein 

Protein is necessary, as said above, and the major part of increasing the protein intake is trying it in various forms. Relying on red or processed meat limits your protein intake when you have abundant options. 

Here are some of the sources you can rely on to delve into the richness of maximum protein: 

• Dairy products: Dairy products such as skim milk, yogurt, and cheese offer abundant healthy protein. You should however be aware of low-fat yogurt or flavored milk. Processed cheese containing non-dairy ingredients should also be avoided. 
• Poultry products: Poultry products are yet another source of high protein. 
• Seeds and nuts: You can have your complete protein intake if you regularly consume nuts and seeds. Add them to salads or eat them as snacks, they are ideally effective.
• Soy products: Soy products are yet another alternative to red meat alternatives, very low in fat and rich in protein. Consume plant-based protein sources and tofu daily.
• Beans and peas: Another healthy option where you can get immense protein is beans and seeds. You can easily have them in your daily cooked meals as well as salads. 
• Protein shakes and bars: You can always supplement your diet with protein skates and bars from Muscleblaze to complete your protein intake routine for the day. 
• Protein supplements: Protein supplements are the ideal choice for gym goers, extensive trainers, and athletes as they provide the required amount of protein. You can add them to milk, or water or get your hands on already-made protein shakes. 

Increase Protein Efficiency With Adequate Timing 

Protein timing usually refers to the certain specified intervals when you take protein to maximize its benefits. Distributing the amount of protein you consume in a day rather than taking a whole lot at a single time improves muscle strength, boosts muscle recovery, and improves mass gain. 

1. Protein Before Exercise

Consuming protein before a workout helps the body obtain the necessary amino acids that are required to generate energy and muscle protein synthesis. Eating a protein bar or having a protein supplement in breakfast or snack 1-2 hours before a workout helps with the workout. You can also consume eggs, poultry, seafood, lean meat as well as beans or peas. 

2. Protein After Exercise

Consuming protein 1-2 hours after exercising maximizes the synthesis of muscle protein. It repairs torn tissues as well and stimulates muscular development. 

3. Bedtime protein 

Slow digesting protein intake at night. It is advised by trainers it helps in muscle repair and a continuous interrupted supply of amino acids over night. 

Frequently Asked Questions 

Q1. What are the benefits of protein?

Protein has several benefits. It promotes mass gain, repairs muscles, increases amino acids in the body, recovers from fatigue, and boosts metabolism. 

Q2. How much protein do you need after a workout? 

Ans. Protein intake after a workout depends on several factors. However, 10 to 20 grams of protein after a workout is the ideal amount. 

Q3. When should I take protein? 

Ans. You can take protein daily in an adequate amount. You can also have pre-workout proteins, post-workout proteins, and throughout the day.