Your Dream Physique

Category: Supplements

Is Whey Gluten-Free? Doubtful Myth Of 2021

Whey protein is a byproduct of cheese making. When milk is boiled, lemon is added and the water which is found is known as whey. We cannot drink that water directly as it will not be digested easily. The water is then processed and made in powder form and digestive enzymes are added so that it gets digested easily. Let us find out Is Whey Gluten-Free or not.

Is Whey Gluten-Free? Myth Busted

Whey protein powder is made from milk and does not contain gluten. However, people who are lactose intolerant should not add raw whey protein as it does not contain digestive enzymes.

Although, all whey protein powder has one ingredient common in them which is whey. Some brands add artificial flavors to enhance the taste and make it different from other brands.

However, whey protein powders are mostly sold in three forms: whey protein isolate, concentrate and hydrolyzed.

But, some of the whey protein powders do contain some amount of gluten. We should check the nutrition information and ingredient list before purchasing.

Types Of Whey

Whey Protein Concentrate

Whey Protein Concentrate is one of the most efficient, most popular, and one of the most economical whey protein. It is digested slowly but the protein is supplied to the muscles evenly.

Whey Protein Isolate

Whey Protein Isolate contains around 80% protein content whereas, Whey Protein Isolate contains around 90%. It is digested faster than concentrate.

Whey Protein Hydrolyzed

The amino acids present in it gets digested very quickly and so it is one of the most expensive whey protein supplement.

Gluten-Free Protein Powders

  • Optimum Nutrition – Gold Standard Whey
  • Isopure – Gluten-Free, Zero-Carb Whey Protein Isolate
  • Isopure Infusions – Light, Fruity Whey Protein Isolate
  • PlantFusion – Gluten-Free, Dairy-Free Protein Powder
  • Vega – Soy-Free Plant-Based Protein & Greens
  • RSP TrueFit – Gluten-Free Meal Replacement Shake
  • Gluten-Free Collagen Peptides
  • Legion – Gluten-Free Whey+ Protein
  • Naked Whey – Pure, Unflavored Whey Protein
  • KOS – Organic, Vegan Protein Blend
  • Perfect Keto – Grass-Fed Collagen Peptides

Some Ingredients to Avoid

  • Modified wheat starch: Modified wheat starch is simply wheat starch that has been modified for specific uses. 
  • Graham flour: Graham flour is coarsely ground flour. It changes the flavour of your baked goods when used in place of regular flour, imparting a dense and hearty texture.
  • Food starch: Diets high in refined starches are linked to a higher risk of diabetes, heart disease and weight gain.
  • Natural and artificial flavours: Both natural and artificial flavours are synthesized in laboratories, but artificial flavours come from petroleum and other inedible substances, while “natural flavour” can refer to anything that comes from a spice, fruit or fruit juice, vegetable or vegetable juice.
  • Hydrolyzed wheat protein:  After hydrolysis, one of the amino acids left is glutamic acid. 
  • Malt: Some disadvantages of malt are blockage of the esophagus, inflammation of the skin due to an allergy and stool blockage of the intestine.
  • Spelt: Spelt is a form of wheat, and can therefore cause problems for individuals with wheat allergies.
  • Food colouring: They may cause allergic reactions in some people and hyperactivity in sensitive children.
  • Brewer’s yeast: The most common side effects are excess gas, bloating, and migraine-like headaches.

Conclusion

  1. Whey protein is a byproduct of cheese making.
  2. The water is then processed and made in powder form and digestive enzymes are added so that it gets digested easily.
  3. Whey protein powder is made from milk and does not contain gluten.
  4. All whey protein powder has one ingredient common in them which is whey.
  5. Finally, whey protein powders are mostly sold in three forms: whey protein isolate, concentrate and hydrolyzed.

Frequently Asked Questions

Q1. What protein powders are gluten-free?

Optimum Nutrition – Gold Standard Whey
Isopure – Gluten-Free, Zero-Carb Whey Protein Isolate
Isopure Infusions – Light, Fruity Whey Protein Isolate

Q2. Is whey considered dairy?

Whey is found in dairy and is one of the two major high-quality proteins found naturally in cow’s milk. Whey protein comes from the cheesemaking process. When special enzymes are added to the milk, it separates into curds and liquid whey.

Q3. Can too much protein cause inflammation?

Other than fullness, your body may not give off any immediate signals that you’ve eaten too much protein. Long-term, however, too much protein, especially from animal sources, can increase inflammation in your body and wreak havoc with your health.

Top 5 BCAA Side Effects and Important Benefits

Top 5 BCAA Side Effects and Important Benefits

BCAA is a Branched Chain Amino Acid and consists of 3 amino namely Leucine, Isoleucine, and Valine. The ratio of amino acid is 2:1:1 and is used as an intra-workout drink to boost up energy, prevent muscle fatigue and build muscle mass. Besides the benefits, there are few BCAA side effects which are discussed below.

Top 5 BCAA Side Effects and Important Benefits

BCAA for Women

BCAA can help women in many ways:

  1. Can help to boost strength
  2. Good for immune system
  3. Improve endurance
  4. Help to build lean mass
  5. May help directly or indirectly in weight loss

Leucine

Leucine is an essential amino acid that is used in the biosynthesis of protein. As it is an essential amino acid, which means that our body cannot produce it of its own. This is the reason we need to add it to our diet.

Leucine also helps in healing skin and bones. It is used to build lean muscle mass and increases the production of growth hormone. It reduces muscle breakdown while doing an intense workout. Some of the food that contains leucine are fish, beans, dairy, poultry, soy etc.

Isoleucine

Isoleucine is used generally in the psychological functions of the whole body such as glucose transportation, increased immunity, muscle growth. It is also used to boost the immune system and keeping us free from any diseases.

The main difference between Leucine and Isoleucine is that Leucine requires an intermediate called alpha-ketoisovaleric acid and Isoleucine requires alpha-ketoglutaric acid during the process of synthesis.

Valine

Valine is a hydrophobic essential amino acid and is found mostly in the foods that are high in protein such as meat, egg, fish including nuts and whole grains. It is used as energy fuel and its oxidation requires vitamin B6, vitamin B12, biotin, magnesium and iron.

The combination of all three amino acids makes up BCAA which is used as an intra-workout drink to enhance workout performance and prevent muscle fatigue.

BCAA Side Effects

BCAA is one of the safest supplements and does not has any side effects. BCAA side effects are very rare. It should be taken under proper guidance and in the correct time for it to work in a better way. There can be some side effects of BCAA if not taken in correct amount and time. Some of the common side effects of BCAA are:

Headache

Headache is considered one of the most common BCAA side effects that one experiences while taking BCAA. This problem does not arise in every individual as it depends upon person to person. A high dosage of BCAA can cause a headache so it is recommended to take around 5 grams a day.

Nausea

Nausea is another side effect of BCAA which is not experienced by many people. The side effect is caused when it is not taken under proper guidance. BCAA is a intra workout drink and should be added between the workout to improve strength and endurance.

Getting addicted

Many people who start taking BCAA get addicted to it and their body always require it whenever they do any physical activity. Adding BCAA to our diet is a good option but getting addicted to it is not good.

Diarrhoea

Diarrhea is caused when the daily intake of BCAA is increased from normal levels. But this problem is also very uncommon and only people who often have an upset stomach, face this problem.

Bloating

Bloating is caused when excessive amount of food is eaten and our body does not remain capable of digesting it. The food remains in our stomach for a longer period and thus bloating is caused. Many people think that it is because of BCAA intake but it is not true. BCAA can cause bloating only if the daily intake increases.

These are some of the most common and rare BCAA side effects. These side effects are not experienced by every person as different people have different body types.

BCAA is one of the cheapest and most affordable supplement which should be added by every person who is indulged in any physical activity.

When to add

The best time to add BCAA is during a workout. Most people suggest adding it after a workout, but during post-workout, our body requires all the essential amino acids for muscle recovery. So, adding it during a workout will enhance the workout performance and will help in muscle recovery as it will not make the muscle fatigue.

Conclusion

  1. BCAA consists of 3 amino namely Leucine, Isoleucine and Valine.
  2. Leucine is an essential amino acid that is used in the biosynthesis of protein.
  3. Valine is a hydrophobic essential amino acid and is found mostly in foods that are high in protein
  4. The side effects are not experienced by every person as different people have different body types.

Frequently Asked Questions

Is it safe to take BCAA everyday?

Yes, it is safe to take BCAA everyday with the doses of doses of 4-20 g per day.

What BCAA do to your body?

BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.

Does BCAA cause hair loss?

BCAA does not cause hair loss and there are studies and theories that have shown that it might actually help to prevent it.

Beta-Alanine: Overview, Uses and Side Effects

Overview of Beta-Alanine: Shocking Side Effects

Beta-Alanine is a Non-essential amino Acid and can be produced by our body naturally. Unlike Essential Amino acids which are required to be added from food. Moreover, the main purpose of it is to make other chemicals in the body.

This Non-essential amino Acid is used to build lean muscle mass and also is used for symptoms of menopause.

What is Beta-Alanine?

It is a Non-Essential amino acid but like other amino acids, it is not used by our body to synthesize protein. In other words, it is not used in protein synthesis.

In the body, it is connected to other chemicals that affect the muscles. Significantly our body uses it to produce carnosine, which helps to increase exercise performance.

Uses

Good for Athletes

Beta-Alanine produces a chemical named carnosine that enhances our workout performance. In fact, it is very good for athletes and people who do intense workouts.

In addition, it boosts the energy of athletes and helps them to perform better making them less fatigue.

Make adults more physically active

Adults can also add this to their diet as it is not only for athletes. Especially people who feel fatigued every day can add some amount of B-Alanine.

If they are facing any medical issues, then they should consult a doctor before adding.

Side Effects

After all, it is one of the safest supplements and has no side effects. It can be consumed eventually for a short period of time. As a result, the moderate dosage does not cause any kind of side effect.

But researchers have found that high doses can cause flushing and tingling. Pregnant or breastfeeding women should consult a doctor before adding.

Dosage

For Athletic performance

2.5-6.5 grams for 10 weeks

For Physical performance

800 mg three times a day for 28 days. 800-1600 mg twice a day for up to 12 weeks.

Food containing Beta-Alanine

  1. Meat
  2. Fish
  3. Poultry

Conclusion

  • It is a Non-essential amino Acid and can further be produced by our body naturally.
  • However, it is not used by our body to synthesize protein.
  • Moreover, our body uses it to produce carnosine.
  • It is very good for athletes in particular and people who do an intense workout.
  • Finally, people who feel fatigued every day can add some amount of B-Alanine.

Frequently Asked Questions

What does beta alanine do?

The main purpose of it is to make other chemicals in the body. This Non-essential amino Acid is used to build lean muscle mass and also is used for symptoms of menopause.

Is Beta Alanine bad for you?

It is one of the safest supplement and has no side effects. But researchers have found that high doses can cause flushing and tingling.

Mass Gainer

Top 10 Best Mass Gainer Supplements Of 2021

Mass gainer supplements are high in calories and are good for skinny people who want to gain weight. They are high in carbohydrates which is a very important macro to gain weight. People who are underweight can definitely add a mass gainer supplement to their diet.

Although it is high in calories, the calories may convert into fat if not burned. With a proper workout and cardio, the extra calories will be burned and will not convert into fat. Mass gainer supplements are safe if taken with proper guidance and to gain a healthy weight, protein also plays an important role in our body.

Mass Gainer

List Of Top 10 Best Mass Gainer

Optimum Nutrition Serious Mass

NutrientValue (per scoop)
CALORIES1250
PROTEIN50 grams
CARBOHYDRATES255 grams
FATS2 grams
GLUTAMINE2 grams
CREATINE2 grams
FLAVORSChocolate, Chocolate Peanut Butter, Cookies & Cream, Strawberry, Vanilla

PRODUCT OVERVIEW: SERIOUS MASS is the ultimate muscle building and weight gain formula. With 1,250 calories per 2-scoop serving and 50 grams of protein to support muscle recovery, this powder makes the ideal post-workout and between meals shake for sizing up your goals. SERIOUS MASS provides you with the tools you need to support your weight gains goals.

Dymatize Super Mass Gainer

NutritionValue (per scoop)
CALORIES1280
PROTEIN52 grams
CARBOHYDRATES245 grams
FATS11 grams
CREATINE1 grams
FLAVORSRich Chocolate, Sugar Cookie, Cookies & Cream, Chocolate Cake Batter, Strawberry, Gourmet Vanilla.

PRODUCT OVERVIEW: Dymatize SUPER MASS GAINER is a premium mass gainer with an appropriate calorific profile designed to meet the particular needs of bodybuilders, powerlifters and hard gainers in the bulking phase.
Especially during phases of intense training, it is essential to ensure an appropriate and target orientated nutrient intake. 

Ultimate Nutrition Muscle Juice

NutrientValue (per scoop)
CALORIES1020
PROTEIN56 grams
CARBOHYDRATES170 grams
FATS14 grams
GLUTAMINE1 grams
FLAVORSBanana, Chocolate, Cookies & Cream, Strawberry, Vanilla.

PRODUCT OVERVIEW: Ultimate Nutrition Muscle Juice Revolution 2600 is the ULTIMATE weight gainer on the market. It features 56 grams of protein in the exclusive Octo-PRO™ Protein blend that combines 8 key proteins. It contains 170 grams of time-release carbohydrates to aid in carbohydrate digestion time to minimize bloating. In addition to the precursors to glutamine present in this protein, you get 1000 mg of glutamine per serving which includes the breakthrough L-Alanyl-L-Glutamine.

MuscleTech Mass Mass Gainer

NutrientValue (per scoop)
CALORIES1030
PROTEIN30 grams
CARBOHYDRATES222 grams
FATS2.5 grams
GLUTAMINE5 grams
CREATINE5 grams
FLAVORSChocolate, Strawberry, Vanilla, Strawberry Milkshake, Cookies & Cream, Milk Chocolate, Birthday Cake.

PRODUCT OVERVIEW: Mass-Tech is a powerful weight-gain formula developed with key mass building compounds that are shown in research to help increase muscle size, strength, and overall mass. It supplies the macronutrients and muscle building ingredients you need to help you gain mass, size and strength! Whether you’re stuck in a frustrating growth plateau or you just have a hard time putting on size.

GNC Mass Gainer

NutrientValue (per scoop)
CALORIES1860
PROTEIN50 gm
CARBOHYDRATES405 gm
FATS4.5 gm
FIBRE5 gm
FLAVORSDouble Chocolate, Vanilla Ice Cream, Dark Chocolate.

PRODUCT OVERVIEW: GNC Pro Performance double chocolate weight gainer provides all the extra calories you need to put on weight in a healthy way without adding extra fat to your body. It is enriched with the goodness of essential nutrients and branched-chain amino acids that are needed by the body to perform various functions. It is a vegetarian product and contains no harmful banned substances.

Universal Nutrition Real Gains

NutrientValue (per scoop)
CALORIES602
PROTEIN53 gm
CARBOHYDRATES84 gm
FATS6 gm
GLUTAMINE4.64 gm
FLAVORSVanilla, Chocolate, Strawberry.

PRODUCT OVERVIEW: Universal Nutrition Real Gains 6.85 lb Chocolate Ice Cream helps to increase your metabolic rate. It helps in building lean muscles and uplifts your immune system. It helps you to attain a perfect physique and great tone. As it is a rich source of carbohydrates, which can be used either during pre or post-workout sessions to provide optimal results.

MuscleBlaze Super Mass Gainer

NutrientValue (per scoop)
CALORIES375
PROTEIN15 gm
CARBOHYDRATES75 gm
FATS2 gm
GLUTAMINE340 mg
FLAVORSBanana, Choco Peanut, Chocolate, Chocolate Mint, Cookies & Cream
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PRODUCT OVERVIEW: MuscleBlaze Super Gainer XXL is a high-calorie sports nutrition supplement that is the perfect way to gain sturdy muscles. The unique blend of protein and complex carbs in a 1:5 ratio provides the fuel to muscles for quick recovery and muscle synthesis.

MuscleBlaze Fuel One Gainer

NutrientValue (per scoop)
CALORIES387
PROTEIN12 gm
CARBOHYDRATES72 gm
FATS6 gm
FIBRE1.5 gm
FLAVORSChocolate

PRODUCT OVERVIEW: The all-new MB Fuel One Mass Gainer immunity+ is now powered with immunity-boosting agents to enhance your immunity along with boosting muscle recovery & gains. It is a calorie-dense formula that supports healthy weight gain through a perfect blend of carbohydrates, fats, and protein. It helps in new muscle growth and fulfils the dietary gap.

Bigmuscles Real Mass Gainer 

NutrientValue (per scoop)
CALORIES284
PROTEIN16 gm
CARBOHYDRATES53 gm
FATS1.5 gm
GLUTAMINE1000 mg
FLAVORSCaffe Latte, Chocolate, Cookies & Cream.
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PRODUCT OVERVIEW: Real Mass Gainer is an ultra-premium protein formula to feed an athlete’s muscles with the essential protein building blocks. The unique carbohydrate blend provides the caloric support necessitated by extreme physical exertion, helping the body prepare for and support recovery from intense training.

Labrada Muscle Mass Gainer

NutrientValue (per scoop)
CALORIES1244
PROTEIN52 grams
CARBOHYDRATES250 grams
FATS4 grams
GLUTAMINE500 mg
CREATINE1 grams
FLAVORSChocolate, Strawberry, Vanilla.

PRODUCT OVERVIEW: Labrada Nutrition Muscle Mass Gainer Is Primarily Made Using Maltodextrin And Whey Protein concentrate. It Provides 1235 Calories, 3G Fat, 250G Carbs And 52G Protein. Benefits Of Labrada Nutrition Muscle Mass Gainer Include Gaining Weight For Skinny People And Building Mass In Their Body.

Glutamine: Advantage, Structure and Side Effects

Amino acids are the building blocks of protein and protein is the building block of muscle. After all, to gain muscle mass, amino acids are very important as they are only the one which completes the protein. In general, there is a total of 20 amino acids of which 9 are essential and 11 are non-essential. In fact, it is a non-essential amino acid that our body can produce naturally and is found in many foods.

What is Glutamine?

It is a non-essential amino acid that our body can produce naturally and is found in many foods. It is available in vegetarian as well as non-vegetarian food. The only reason why people add it through food or supplement is that your glutamine level goes down when you workout and you need to replenish it.

For instance, our body takes 6-7 days to produce glutamine naturally which is the only reason why people add it through their food or supplements.

Glutamine Structure

C5H10N2O3

It exists in two different forms: L and D-Glutamine.

L-Glutamine works as a fuel for our immune system and intestinal health. During severe illness or injury, our body is not capable of producing it of its own, so supplementing it becomes beneficial for your recovery.

D-Glutamine is present throughout the body and is involved in many metabolic processes. Another key point is that it is the principal carrier of nitrogen in the body and is an important energy source for many cells.

Foods

  • Meat (Mutton/Chicken): Chicken and Mutton are a very good source of glutamine for non-vegetarians providing 3.7 grams per 3 oz. Moreover, people who add chicken and mutton to their daily diet are not required to add them through supplements.
  • Milk: Milk provides 0.3 grams per 100 grams. If a person consumes 2 cups of milk daily (i.e. 350-400 grams), then a daily intake will be around 1 – 1.2 grams from milk. Furthermore, consuming milk in the morning with breakfast will replenish the depleted levels.
  • Nuts: Almonds, Peanuts, Hazelnuts, Pistachios, Walnuts are some nuts with high glutamine levels. Similarly, a serving of 100 grams of walnuts contains 600-700 milligrams. In addition, to get a good amount of nuts, mix all the nuts and take a serving of 30 grams per day.
  • Yoghurt: Another dairy product that provides a good amount is yoghurt. Moreover, the probiotics present in yoghurt are helpful in managing gut bacteria and thereby gut health. Eating homemade curd is much better than the one present in the market. But, packed yoghurt has a lower amount of glutamine present in it.
  • Legumes: Legumes such as chickpeas, beans, lentils, red kidney beans, white-eyed peas contain a good amount of glutamine. In fact, it is good for vegetarians and vegans who are totally dependent upon green vegetables. After all, soya bean is a type of legume that can be consumed as a snack and provides a good amount.

Benefits

  • Helps in Muscle Recovery: As it is a non-essential amino acid and the main purpose of amino acid is muscle recovery. After doing any kind of physical activity such as running, swimming, dancing, or doing a heavy intense workout, our body’s glutamine level goes down, and to replenish it, we intake it through food or supplements.
  • Enhances Muscle gain and Exercise Performance: In the first place, it decreases muscle soreness and helps in recovery after a heavy intense workout. Consuming foods like chicken and mutton after an intense workout to replenish the level is not a good idea because our body requires fast absorption of protein. Chicken and mutton take time to get digested by our bodies.
  • Regulates Intestinal health: The amino acid present in it helps to maintain our intestinal lining by ensuring that your body absorbs the nutrients it needs.

Side Effects

  • Increased sweating
  • Dry mouth
  • Runny nose
  • Chest pain
  • Nausea
  • Stomach pain
  • Headache
  • Tired Feeling
  • Itching
  • Swelling in hand or feet

Dosage

It is recommended to take around 5 grams from your food. If your food does not contain glutamine, then adding it through supplements becomes the second option. People who are into any kind of physical activity are supposed to take it through supplements because the glutamine level of people who do not work out or do any kind of physical activity does not go down and can be fulfilled with proper nutrition.

Link To Purchase

  • Optimum Nutrition (ON)
Optimum Nutrition (ON) Glutamine
  • Musclepharm
Musclepharm Glutamine
  • MuscleBlaze
MuscleBlaze
  • Click here to purchase (For India)
  • Click here to purchase (Outside India)
  • Muscle Tech
Muscle Tech Platinum 100 Percent
  • Bigmuscles Nutrition
Bigmuscles Nutrition
  • Click here to purchase (For India)
  • AS-IT-IS Nutrition
AS-IT-IS Nutrition
  • Click here to purchase (For India)

Conclusion

  • It is a non-essential amino acid that our body can produce naturally.
  • Our body takes 6-7 days to produce it naturally.
  • It exists in two different forms: L-Glutamine and D-Glutamine.
  • L-Glutamine works as a fuel for our immune system and intestinal health.
  • D-Glutamine is present throughout the body and is involved in many metabolic processes.
  • Chicken and Mutton are very good sources for non-vegetarians.
  • Legumes contain a good amount and are best for vegetarians and vegans.
  • Helps in muscle recovery.
  • Enhances Muscle gain and Exercise Performance.
  • Regulates Intestinal health.

Frequently Asked Questions

When should I take glutamine?

Take oral powder with a meal or snack unless directed otherwise. Take glutamine tablets on an empty stomach, at least 1 hour before or 2 hours after a meal. Dissolve your dose of oral powder in at least 8 ounces of hot or cold liquid.

Who should not take glutamine?

While L-glutamine supplementation is usually considered safe for most people, there are some who should avoid it. People with kidney disease, liver disease or Reye’s syndrome, a severe condition that can cause swelling of the liver and brain, should avoid taking L-glutamine supplements.

Is glutamine bad for your liver?

Health care providers must know that the consumption of dietary supplements may be associated with serious side effects. Liver damage is a possible side effect. Hence it is necessary to consider hepatotoxicity as an adverse reaction in the case of supplement consumption.

Omega-3 Fatty Acids : Benefits and Side Effects

Omega-3 Fatty Acids are one of the most important fatty acids that our body requires. There is an end number of health benefits of adding it to your diet but many people are not aware of the health benefits. Our body is not capable of producing of its own which is the only reason we need to get them from our diet.

What are Omega-3s?

It is an important fatty acid that provides many health benefits and is very important for our body. Our body cannot produce it, so we have to take it from our diet.

Types

The three main types are as follows:

  • ALA (Alpha-Linolenic Acid): It is one of the most common types found in plant food. Before it can be utilized by our body, it should be converted to EPA (Eicosapentaenoic Acid) or DHA (Docosahexaenoic Acid). ALA is found mainly in plant oils such as Soybeans, Flaxseed oil, Flaxseeds, Hemp seeds, Canola oil, Walnuts, etc.
  • EPA (Eicosapentaenoic Acid): It is found mostly in animal foods like fish, shellfish, and even found in some algae. It is vital for normal brain function and development. Research has also found that people with depression saw improvements in their symptoms and brain function.
  • DHA (Docosahexaenoic acid): It is essential for brain development during early childhood and pregnancy. As we know that Omega-3 cannot be produced by our body, so it is very important for us to take it through our diet or by taking any kind of supplements. DHA also has many side effects like bad breath, nausea, and heartburn.

Omega-6 v/s Omega-3

Omega-6 is also a type of fat that is found in vegetable oil. It is very important for infants, for their growth and development. Omega-6 is found everywhere in our body and is used with the function of all cells. Omega-6 supplements are safe and can be taken by anyone above the age of 12 years. Too much Omega-6 can raise your blood pressure, cause heart attack and stroke. Sometimes it also leads to water retention.

Omega-3, on the other hand, has many health benefits. People who eat seafood have a lower risk of several chronic diseases. The daily dosage should not exceed more than 3 grams a day. Flaxseed, Chia seed, Nuts, and Seafood are a good source of Omega-3 which can be taken as a before-bed meal. Omega-3 fats are a key family of polyunsaturated fats which is unsaturated fat.

Benefits

There are many health benefits and it is proved that it helps to nourish our brain and a very important nutrient for our body.

Some of the important benefits are:

  • Improves Bone and Joint Health: Omega increases the amount of calcium in our bones which helps to improve bone and joint health. It also treats arthritis and people who take Omega-3 had reduced joint pain. Studies indicate that Omega-3 can also reduce the risk of osteoporosis which occurs due to the deficiency of Calcium or Vitamin D.
  • May help to prevent cancer: Omega-3 fatty acid increases the response rate to chemotherapy (Chemotherapy is a drug treatment that uses powerful chemicals to kill fast-growing cells in your body). People who consume it through their diet or supplement have a 55% lower risk of colon cancer.
  • Can Improve Mental Disorders: Omega is also very important for the proper functioning of the brain and helps to nourish our brain cells. Proper nutrition for the brain is very important for infants, as well as teenagers, and it helps their brains to get the right nutrition. There are several other benefits like including depression, bipolar disorder, schizophrenia, dementia, etc.
  • Can Fight Inflammation: Omega helps our body to reduce the production of molecules and substances that are directly linked to inflammation. People with higher Omega-3 intake have reduced inflammation.
  • Improves Eye Health: The third type of Omega-3 (DHA) discussed above is important for our eyes. The deficiency of DHA can reduce our vision and lower our eyesight. Several studies suggest that Omega-3 helps protect adult eyes from macular degeneration and dry eye syndrome.

Daily Limitation

Daily limitation according to age and grams per day.

AGEGRAMS PER DAY
0-12 Months 0.5
1-3 Years 0.7
4-8 Years 0.9
9-13 Years (Boys) 1.2
9-13 Years (Girls) 1.0
14-18 Years (Boys) 1.6
14-18 Years (Girls) 1.1

Foods High In Omega-3

  • Fish and other seafood: Fatty fish such as Salmon, Tuna, Herring, Sardines, etc.
  • Plant oils: Flax seeds oil, Canola oil, Soyabean oil, Perilla oil, etc.
  • Seeds: Chia seeds, Flax seeds, Hemp seeds, etc.
  • Nuts: Walnuts, Hazelnuts, Peanuts, etc.

Side Effects

Side effects are very mild which includes unpleasant taste, headache, bad breath, heartburn, diarrhea, nausea, and gastrointestinal symptoms. These symptoms are very rare and can be overcome if taken with proper guidance. But, if a person takes it by keeping in mind their limitation, these side effects will not arise.

Best Omega-3 Supplements

  • WOW Omega-3 Fish Oil Triple Strength 1000mg
Wow Omega-3 Fish Oil
  • MuscleBlaze Omega 3 Fish Oil 1000 mg
MuscleBlaze Omega 3 Fish Oil
  • HealthKart Fish oil (1000 Omega 3, with 180 mg EPA & 120 mg DHA)
HealthKart Fish oil
  • Click Here To Purchase (For India)
  • Big muscles Nutrition Omega-3 Fish Oil Triple Strength
Bigmuscles Nutrition Omega-3 Fish Oil
  • ON Fish Oil soft gels
ON Fish Oil softgels

Our E-Book: Create Your Own Diet Plans (Part-1)

Conclusion

  • Omega-3 Fatty Acids are one of the most important fatty acids that our body requires.
  • Our body is not capable of producing Omega-3 of its own.
  • The three types of Omega-3 fatty acids are ALA, EPA, and DHA.
  • Omega-6 is found everywhere in our body and is used with the function of all cells.
  • Omega-3 increases the amount of calcium in our bones.
  • Omega-3 is very important for the proper functioning of the brain.
  • The deficiency of DHA can reduce our vision and lower our eyesight.
  • Side effects of Omega-3 are unpleasant to taste, headache, bad breath, heartburn, etc.

Frequently Asked Questions

What are the benefits of omega 3?

Benefits of including omega-3 fatty acids in your diet include Reduced risk of cardiovascular disease, Reduced risk of death if you have cardiovascular disease.

Why Omega 3 is bad for you?

Consuming too much fish oil could actually take a toll on your health and lead to side effects such as high blood sugar and an increased risk of bleeding.

Does Omega 3 have side effects?

Omega-3s usually produce only mild side effects, if any. There’s conflicting evidence on whether omega-3s might influence the risk of prostate cancer.

Types Of Protein Powder: Whey, Casein, Hemp

What is a protein supplement?

Protein powder supplements are an important and essential macronutrient that helps us to fulfill daily protein requirements which are somewhere difficult to fulfill with our regular diet. Moreover, it helps our muscles to repair after a heavy intense workout. Different types of protein powder are discussed below.

Protein Supplements are of three forms

Whey Protein Concentrate

Whey Protein Concentrate is one of the most efficient, most popular, and one of the most economical whey protein. It is digested slowly but the protein is supplied to the muscles evenly.

Whey Protein Isolate

Whey Protein Isolate contains around 80% protein content whereas, Whey Protein Isolate contains around 90%. This protein powder is digested faster than concentrate.

Whey Protein Hydrolyzed

The amino acids present in it gets digested very quickly and so it is one of the most expensive whey protein supplement.

Types Of Protein Powder

Whey Protein

It is one of the most common forms of protein powder and most people who are into fitness, add whey protein after their workout sessions. It is digested easily and helps in muscle recovery.

Casein Protein

Casein Protein is also a milk product but it is digested very slowly by our body. It is taken as a before-bed meal so that our body gets enough amount of nutrients when we are sleeping.

Pea Protein

It is made from yellow and green split pea. In general, it is extremely easy to digest and very common among vegetarians. Though it is a complete protein powder, it does not compete with the muscle-building benefits of whey protein.

Egg Protein

The egg is a complete source of protein providing all 9 essential amino acids. Additionally, the egg protein is made up of egg whites and the yolk is removed, this makes it a lean source of protein.

Brown Rice Protein

As a matter of fact, brown rice Protein has many additional health benefits. Moreover, it helps in weight loss and even maintaining weight. It does not spike insulin levels so it is good for people with high blood sugar levels.

Hemp Protein

It is made by grinding pressed hemp seeds in a fine powder. Identically, it helps to protect the heart, maintain lean body mass and maintain brain function.

Link To Purchase

Whey ProteinCLICK HERE
Casein ProteinCLICK HERE
Pea ProteinCLICK HERE
Egg ProteinCLICK HERE
Brown Rice ProteinCLICK HERE
Hemp ProteinCLICK HERE

Conclusion

  • In the first place, protein Supplements helps our muscle to repair after a heavy intense workout.
  • Whey Protein Concentrate gets digested slowly.
  • Isolate gets digested faster than concentrate.
  • Hydrolyzed is the most expensive whey protein supplement.

Multivitamins

Multivitamins: Benefits, Importance, and Uses

Multivitamin is intended to serve as a dietary supplement and helps to overcome the deficiency of micronutrients. Moreover, it is the safest supplement and helps to complete the daily intake of micronutrients that are not present in our regular diet. In addition, you can add 1 tablet after your breakfast for better results.

Multivitamins

Components

Many Multivitamins contain:

VITAMIN BLEND OF MULTIVITAMINS

Vitamin AIt is important for normal vision, the immune system, and reproduction.
Vitamin B1It is a water-soluble vitamin needed to process carbohydrates, fat, and protein.
Vitamin B2It plays a vital role in maintaining the body’s energy supply.
Vitamin B3Lowers LDL Cholesterol.
Vitamin B5Making red blood cells, which carry oxygen throughout the body.
Vitamin B6Improves Mood and Reduce Symptoms of Depression.
Vitamin B12Helps keep the body’s nerve and blood cells healthy and helps make DNA.
Vitamin CMaintaining healthy skin, blood vessels, bones and cartilage.
Vitamin DIt helps to regulate the amount of calcium and phosphate in the body.
Vitamin EHelps to support your immune system and help your cells to regenerate.
Vitamin KHelps to make various proteins that are needed for blood clotting.
BiotinIt helps to keep your skin, hair, eyes, liver, and nervous system healthy.
Folic AcidIt helps the body make healthy red blood cells and is found in certain foods.

MINERAL BLEND OF MULTIVITAMINS

CalciumYour body needs calcium to build and maintain strong bones.
MagnesiumIt plays a role in metabolism and muscle health.
PhosphorusFormation of bones and teeth.
PotassiumIt helps regulate fluid balance and nerve signals.
IronThe substance in red blood cells that carries oxygen.
ZincHelps your immune system and metabolism function.
ManganeseStrong Antioxidant Properties and may Reduce disease risk.
CopperImproves Cardiovascular Health.
IodinePromoting thyroid health.
ChromiumHeart, muscles and nerves need calcium to function properly.
SeleniumMay help reduce asthma symptoms.
MolybdenumIt activates enzymes that help break down harmful sulfites.

Who Can Use

In the first place, anyone who has a deficiency of vitamins and minerals can add a multivitamin to their diet. Many people say that multivitamin tablets are not for children or older people but it is not so. Moreover, anyone who is having vitamin or mineral deficiency can add multivitamins to their diet. Pregnant women can consult a doctor before adding. Although, people who are above 40 years should definitely add multivitamins to their diet.

Additional Benefits of Multivitamins

  1. May reduce the risk of cataracts (eye disease).
  2. May improve memory and mood.
  3. Reduces stress and anxiety.
  4. Increased energy levels.

MuscleBlaze MB- Vite Multivitamin

Muscletech Essential Series Platinum Multivitamin

Big muscles Nutrition The Real Vitamin Advanced Multivitamin

HealthKart Multivitamin

Optimum Nutrition, On Opti-Men Multivitamin


Conclusion

  • It is the safest supplement and helps to complete the daily intake of micronutrients.
  • You can add 1 tablet after your breakfast for better results.
  • Anyone who has a deficiency of vitamins and minerals can add.
  • Pregnant women can consult a doctor before adding.

Frequently Asked Questions

What does a multivitamin do for your body?

The vitamins and minerals in your daily multivitamin can also significantly reduce levels of stress and anxiety. The body uses B vitamins to convert food into energy, keep the nervous system functioning properly, and to produce stress hormones.

Is it good to take a multivitamin every day?

If you take a multivitamin, it’s probably because you want to do everything you can to protect your health. But there is still limited evidence that a daily cocktail of essential vitamins and minerals actually delivers what you expect.

Can I take a multivitamin at night?

Multivitamins tend to do best when taken earlier in the day, as the B vitamins in them might stimulate metabolism and brain function too much for a relaxing evening or before bed.

Creatine

Creatine 101-What Is It and How to use

Creatine is an organic compound and exists in various modifications in solution. It is naturally found in muscles, red meat, and fish. The quantity present there is very less. This is the only reason people add it to their diet.

FORMULA: C4H9N3O2

Creatine

Purpose Of Creatine

It is added to improve strength while doing an intense workout. However, you will be able to lift more if your diet consists of creatine. It also helps to increase lean muscle mass and helps in muscle recovery. Only adding it to your diet will not do, your body requires all the nutrients that help in muscle building or muscle recovery.

For eg: If you are an intermediate or a beginner and cannot lift too heavy, it is recommended to add 5 grams to your diet. This will help you to lift more weights and if you are doing 8-10 reps then after adding you will be able to hit 12-15 reps with that same weight.

Creatine Loading Phase

Many people say that the loading phase is required but it is not so. Many brands say that till 1 week you have to take around 20 grams per day but by doing this, your stomach will get bloated. Nowadays people are aware of this and they avoid the loading phase.

Does Creatine Cause Hair Loss?

It is a supplement commonly used by bodybuilders and professional athletes to increase lean muscle mass, improve strength, and help muscles recover faster during exercise. According to a study, consumption may cause hair loss. However, there is no concrete evidence of it.

When To Take

5 Grams before or after a workout is good enough. In fact, adding it as a pre-workout or post-workout does not make much difference. Few people take 5 grams before and after a workout which is also not wrong. As a result, it all depends on you, which time suits you better.

Many whey protein supplements already have creatine in them, so if you add whey protein after a workout, then adding it externally is not necessary (if your whey protein has creatine in it). In this case, just make sure that you drink 3-4 liters of water a day.

Take a sample of your urine; if your urine is yellowish, that means your body is dehydrated.

Monohydrate V/S Micronized

Monohydrate is the purest form and it does not dissolve in water. When you drink it, your stomach will automatically break it. Monohydrate is cheaper than micronized because micronized is broken 20 times and it dissolves in water easily. So, the cost of production becomes high.

Creatine HCL

Creatine HCL has many advantages which include better solubility, increased plasma uptake, and no bloating. However, it is the purest form of creatine that gets dissolved in water very easily. It is broken into smaller pieces so that the solubility increases.

Creatine Myths

  1. Kidney Damage
  2. Dehydration
  3. Causes Weight Gain

To Buy Best Quality Creatine

MuscleBlaze CreaPRO Creatine with Creapure

Muscleblaze Creatine Monohydrate.

Bigmuscles Nutrition Real Crea Micronized

 Bigmuscles Nutrition Real Crea Micronized.

Optimum Nutrition (ON) Micronized Monohydrate Powder

Optimum Nutrition Micronized

Muscletech Essential Series Platinum

Muscletech Essential Series Platinum Creatine.

AS-IT-IS Nutrition Pure Monohydrate

AS-IT-IS Nutrition Pure Creatine Monohydrate.

GNC Pro Performance Monohydrate

GNC Pro Performance Creatine Monohydrate.

Conclusion

  • It is naturally found in muscles and in red meat and fish.
  • The formula is C4H9N3O2.
  • It is added to improve strength while doing an intense workout.
  • 5 Grams before or after a workout is good enough.
  • Just make sure that you drink 3-4 liters of water a day.
  • Monohydrate is the purest form.
  • Kidney damage, Dehydration, Weight gain are some common myths.

Frequently Asked Questions

What happens when you start taking creatine?

It causes your muscle cells to store more water which causes your muscles to appear fuller and larger. Your strength starts increasing day by day and you start lifting heavy weights with more reps.

What is the proper way to take creatine?

Many people suggest having a loading period of 5-7 days in which 20 grams is consumed in a day. But 5 grams before or after a workout is good enough.

How much water should I drink when taking creatine?

Water intake per day should be according to the colour of your urine. If your urine is yellowish, that means your body is dehydrated.

Does creatine make you gain weight?

It is only used to increase the workout performance and has no link with body weight. Anyone can add it to improve their stamina and endurance.