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Nutrition and Diet

Fat LossNutrition and Diet

The Ultimate List of Low Carb Foods for Weight Loss

Vegetable and a basket

The holidays have just begun, but you have already put on some flab around your stomach. Now all you want is to lose those love handles before it gets too late.

You can do it by either working out even harder with the same old crap diet or you can turn around the game for your good by making minor adjustments in your diet. And the only change you need is – Replacing all high carb foods with protein and vitamin packed substitute foods.

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Nutrition and Diet

How Top Companies Manipulate Your Protein for their Profit

chocolate-whey-protein-powder

If you are in the fitness world for over some time, then you would have certainly come across this displeasing situation – Prices of Protein supplements are continually rising.

To deal with this high-cost factor and still earn a significant profit, numerous manufacturers have found out a legal way to fool their customers.whey

Here’s how your so called favourite supplement brand might be cheating you –

Many suppliers add cheap fillers like Taurine and Glycine in sports supplements to spike protein levels while testing. And the worst thing, Taurine and Glycine show up as nitrogen while testing and technically a nitrogen based bond is a protein. Thus, they are certified for consumption.

But hey, what’s the problem with Taurine and Glycine?

Taurine and Glycine already occur naturally in protein, but many “profit-seeking” companies keep them adding in protein supplements so as to increase the protein number and providing you less with what you want and more with what you don’t.

And that means

25g of protein per scoop is 20g of dietary protein and 5g of cheap fillers and amino acids that have very fewer benefits.

Is there anything wrong with using fillers in supplements?

Yes. Fillers not only decrease the quality of the supplement but also cheat you on your money. Fillers like Taurine, Glycine and Soy Protein (added in Whey protein blends) are very cheap compared to their counterpart- Whey Protein Concentrate and Whey Protein Isolate.

So why pay more for cheap fillers?

How to stay away from being fooled for a spiked supplement?

It’s very simple. All you have to do is look on the list of the ingredients of the product. Avoid the product if you see Taurine or Glycine in absurd proportion.

The Transparency Problem in Sports Nutrition in India

As per the guidelines, the food suppliers have to mention the list of ingredients in descending order of their respective amount added. However, they are exempted from disclosing the actual amount the ingredient used.

This means

A company can formulate their products in such a way that it looks very promising and expensive on the outside but on the inside the package is filled with cheap fillers instead of what they promised – Expensive ingredient.

Such companies also use different terminologies to fool their customers. One such term is – “Proprietary Blend”.

According to FDA – Manufacturers are required to list all of the ingredients in a product on its label along with the amount of weight unless the ingredients are a part of a proprietary blend.

 While Proprietary blend helps a company protect the ingredient combinations in their formulas, most of the time there are scammers taking shelter of this loophole.

Bottom line

Manufacturers can save a lot of money by substituting expensive protein for a few grammes cheap amino acids and still stay obedient by the law.

Moreover, if a supplier is not disclosing the exact amount of ingredients used then it only implies that there’s something he is hiding.

How does MyFitFuel differ from others?

We at MyFitFuel believe in 100% transparency. Unlike other brands, we don’t play tricks on the ingredients listing label to fool our customers and deprive them of optimum quality. Neither do we add cheap fillers in our products nor do we lie about the proportion of protein in our supplements. With MyFitFuel, every customer gets to know the exact ratio of all the ingredients used in the concerned product. Moreover, with our stand alone feature – Protein Report, we enable customers to learn what they are paying for.

 

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Nutrition and Diet

Protein Spiking Scam- How Your Protein May Not Be Really PROTEIN!

protein powder

According to a study, The Global Whey Protein market was valued at USD 5.4 Billion in 2014 and is expected to reach USD 8.4 billion by 2020. And thus with the rise in demand and cutting edge competition, protein suppliers are forced to supply premium quality supplements at a price that attracts the customers. However, it’s not as simple as it looks.

In this article, we’re going to explain how top protein supplement companies may be robbing you of your money with cheap fillers and amino acids instead of high-quality protein plus we are going to tell you how you can avoid getting cheated.

protein-powder 

Taurine and Glycine in your protein supplement

Taurine and Glycine are the most common amino acids used by companies to spike your protein supplement. Although Taurine and Glycine occur naturally in protein, some companies add a considerable amount of both to manipulate your supplement protein stats.

Related article: The perfect guide to protein spiking

Let’s dig deeper into the matter

You may ask – What’s the problem with adding taurine and glycine in supplements. Because basically, Taurine has many advantages and is not dangerous at all. But you will have to give a thought when I say that your 25g of protein scoop is nothing but 20g of real dietary protein and 5g of other amino acids that have very fewer advantages.

You certainly don’t wish to pay more for cheap fillers and amino acids. Do you?

How companies benefit from such practice?

The price per pound of taurine and glycine are relatively very less compared to per pound prices of whey protein concentrate. So to save a lot of money and earn greater profits, companies substitute high protein for few grammes of cheap amino acids.

‘But hey, that’s cheating! Isn’t that illegal?’

Well, you will be surprised to know that – both glycine and taurine, due to the presence of nitrogen-based bonds, are technically considered as “protein” according to guidelines.

So, during certificate testing, your protein supplement gets stamped for approval with 25gm of protein per scoop but that’s 20gm + 5gm of fillers.

There are several loopholes in the guidelines set by FSSAI, which makes it possible for companies to cheat their customers and still stay compliant by the law.whey

A major mistake by the FSSAI – Use of Kjeldahl method for calculating protein in milk, dairy and dairy-based supplements

The Kjeldahl method was invented by Danish chemist Kjeldahl in 1883. This method is used to determine how much nitrogen is present in a chemical substance.

Although this method works perfect for determining nitrogen in the given specimen, it’s timeworn and outdated when it’s about measuring dietary protein since so many compounds contain a nitrogen bond.

Related article: Truth behind high protein low carbohydrate diet weight loss

Converting Nitrogen to Protein is entirely based on estimation

According to the definition, if you take the total nitrogen content in a specimen and multiply it by 6.25, you will get the full amount of protein in the sample.

The number 6.25 is nothing but an assumption based on a result that showed average nitrogen content of proteins was about 16% that is 1/0.16 = 6.25.

The real problem –

When tested with Kjeldahl method, 1gm of glycine was registered with 1.19gm of protein, 1gm of Creatine monohydrate recorded as nearly 2gm of protein.

But that’s not dietary protein!

How you can avoid getting cheated

The basic rule of thumb says – DO NOT BUY PROTEIN WITH CREATINE INSIDE IT!

Moreover, do not buy any product that has higher than per gm per scoop amount of added taurine and glycine. And you should also seek the complete ingredients list of the supplement along with amino acids disclosure.

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MotivationNutrition and Diet

Eat like Arnold – A Sneak Peek into Arnold’s Diet

arnold diet

“Exercising without eating the proper foods is like ploughing a field and not putting any seed into the ground”- Arnold Schwarzenegger

That’s certainly a vital knowledge that most of the beginners and even intermediates tend to neglect during the course of the time. Nutrition is, in fact, the most important building block of bodybuilding. And when we talk about Nutrition, we talk about everything including diet, vitamins, minerals, protein and supplements.

No matter whether its bodybuilding or real life, Arnold has been a role model for people since decades and still continues to inspire many lives. You can, of course, train like him but if you really want to grow like him you need to eat like him. Arnold’s diet is what we are talking about here.

Right from the beginning, Arnold understood and capitalized on the importance of Protein for muscle growth. He believed that for every pound of bodyweight, he needed one gram of protein and that is clearly evident from his diet. To fulfil his daily need of protein, Arnold also included protein shakes to his meals. “I would have protein drinks two times a day so that I can achieve 250 grams of protein intake,” says Arnold.

Along with high protein, Arnold’s diet also incorporated good fats obtained from nuts and veggies. Here’s how the Austrian Oak ate –

Meal #1 – Arnold would start off his day with 3-4 Whole eggs, 2 pieces of Bacon, Small bowl of cooked oatmeal or fruits like avocado.

Meal #2 – As mentioned earlier Arnold’s diet was jam packed with protein and good fats. For his second meal, the Governor would go for grilled fish or red Meat, 1 medium size cup of vegetables, handful of mixed nuts and 1-2 sweet potatoes.

Meal #3 – For the third meal, Arnold would switch on to lean meat for his protein intake. Along with lean meat, he would include 2 cups brown rice and 1-2 cups vegetables.

Meal #4 – In his fourth meal, Austrian Oak would prefer cottage cheese and handful of Almonds, Walnuts or Cashews for some good fats and lots of protein.

And it’s not over; Arnold’s diet was certainly incomplete without protein shakes. And, in fact, Arnold would stack on to protein shakes a couple of times in a day to meet the daily amount of protein consumption.

Nutrition tips from Arnold Schwarzenegger

  • 5-6 small meals a day
  • Carbohydrates after 30 minutes post workout
  • Take due rest for maximizing muscle growth
  • Don’t shy away from good fats
  • Go for chicken and fish instead of beef and pork
  • Include protein shakes in your diet

 And now you know what it takes to be ARNOLD SCHWARZENEGGER.

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Lean MuscleNutrition and Diet

5 Bodybuilding Supplements that Build Stronger Muscles

5 bodybuilding supplements that build strong muscle

Diet and nutrition play an equally important role in getting in shape. Bodybuilding supplements have contributed much in achieving fitness goals[1] for an athlete. Be it a faster post-workout recovery or maximizing lean muscle growth, bodybuilding supplements have always helped bodybuilders achieve more from every workout sessions. But the crux lies in taking the right amount of nutrition for the right purpose. Read this kickass blog post to know more about must have supplements to make your workout routine a better one.

Creatine

Creatine is unarguably one of the most common supplements taken by athletes and bodybuilders these day.

Creatine, a natural occurring nitrogenous organic acid that is found in human vertebrates and skeletal system provides the energy supply to all body cells, especially muscles.

To simplify the meaning, Creatine is nothing but a basic fuel that helps bodybuilders and athletes by supplying much-needed energy for intense workouts and exercises. Apart from supplying energy, Creatine also promotes the growth of lean muscle mass

Here are major benefits of Creatine as a bodybuilding supplement

  • Enhances performance
  • Promotes lean muscle mass
  • Boosts testosterone
  • Faster recovery
  • Aids fat loss

Glutamine

Glutamine or L – Glutamine is a non-essential amino acid which is known for improving immune system and thereby enhancing muscle growth and protein synthesis. Moreover, Glutamine is very effective in reducing muscle soreness after an intense training session. And in fact Glutamine consists of approximate 15-25% of nitrogen content, which is one of the main reason why we consider it as an important bodybuilding supplement. Here are other major advantages of Glutamine

  • Strengthens immune system
  • Increases strength and endurance
  • Reduces post workout muscle soreness
  • Slows down muscle loss

Whey Proteinwhey

There is absolutely no doubt in the fact that Whey protein is the most known and consumed supplement[3] in the field of fitness and bodybuilding.

Whey Protein, a mixture globular proteins, is obtained as a secondary product in cheese production process.

Creatine + Glutamine + Whey protein – A deadly bodybuilding supplement combo! 

Well, everyone knows how important Protein is for building strong muscles and achieving fitness goals. Whey protein not only helps build lean muscles but also contributes in much needed fat loss. It also provides the body with adequate amount of macro minerals like calcium and magnesium.

Take a look at what keeps Whey Protein at the top among other bodybuilding supplements –

  • Maximizes lean muscle gains and improves performance
  • Prevents protein degradation and improves protein synthesis in the body
  • Boosts metabolism process
  • Efficient absorption of nutrients and minerals

Dextrose Monohydrate

Dextrose Monohydrate is one of the best supplements that can be taken during the workout session. It is a carbohydrate source which on its consumption releases the essential energy required during the workout. And when combined with post workout protein shakes, Dextrose Monohydrate delivers the protein and other vital nutrients to the muscle very efficiently.

Here are other reasons why you should add this energetic bodybuilding supplement in your protein shake –

  • Speeds up recovery and growth process
  • Gets easily absorbed
  • Ultimate source of energy
  • Boosts up protein synthesis

BCAA (Branched Chain Amino Acid)

Anyone who has ever been into the world of fitness and bodybuilding would have certainly heard about BCAAs. The three amino acids – Leucine, Isoleucine, and Valine, are referred to as BCAAs. BCAAs form an important part of the protein and are thus highly responsible for protein synthesis in the muscle cells. They are also known for promoting lean muscle growth along with a better recovery after an intense training session. Furthermore, BCAAs are highly recommended for increasing strength and endurance by decreasing muscle fatigue.

And other major perks of this superior bodybuilding supplement are –

  • Aids fat burning process
  • Reduces muscle loss and activates lean muscle growth
  • Increases strength and endurance and enhances performance
  • Fastens post workout recovery

Now you are well worst with “ABCD” of bodybuilding nutrition. Make the most out of your workout with the right bodybuilding supplement to achieve your goal. Have some query? Share your doubts in the comment section below.

References:

[1] Eric R Helms, corresponding author, Alan A Aragon, and Peter J Fitschen. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Published online 2014 May 12. doi: 10.1186/1550-2783-11-20.

[2] Giorgos K. Sakkas, Morris Schambelan, and Kathleen Mulligan. Can the use of creatine supplementation attenuate muscle loss in cachexia and wasting?. Published in final edited form as: Curr Opin Clin Nutr Metab Care. 2009 Nov; 12(6): 623–627. doi: 10.1097/MCO.0b013e328331de63.

[3] Volek JS1, Volk BM, Gómez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS, Ptolemy AS, Kellogg MD, Maresh CM, Kraemer WJ. Whey protein supplementation during resistance training augments lean body mass. Published on J Am Coll Nutr. 2013;32(2):122-35. doi: 10.1080/07315724.2013.793580.

myfitfuel

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Nutrition and Diet

The Perfect Guide to Protein Spiking

protein spiking

Many protein powder manufacturers add cheaper amino acids than the base protein powder in order to actually increase the product’s nitrogen content (known as “protein spiking” or “nitrogen spiking”) and also to lower the manufacture cost of the product and also to increase the profitability. To test the amount of protein present per serving the total nitrogen content is estimated but this test can be deceptive as the use of cheap amino acids can give false value and can give result with high values of nitrogen content.

Using of cheap amino acid typically decreases actual monetary worth of the protein and also decreases the ratios of BCAA (Branch Chain Amino Acid – such as leucine, isoleucine and valine) which is a big drawback as BCAA are an essential amino acid required to build muscle tissue.  That is why protein powder specifically whey isolates if available in cheaper to seem too good to be true, it could be that amino acids like taurine and glycine are added in excess. As amino acids are the building blocks of protein adding cheap amino acids do not have any harmful effect on our body but the desired effect of building muscle tissues is not achieved.

Check the label and in case if they are added in excess chances are that the protein powder could be spiked. You can also check for the presence of white specks in the protein powder easily visible in chocolate flavour powder. These white specks present in protein powder are usually the cheaper amino acids which are added to the protein powder to offset the cost and also to elevate the perceived protein content.

Therefore, one should be very careful when selecting the protein powder and one should read the label also carefully.

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Nutrition and Diet

Measuring Your Food Macros!!!

macros

What 30 gm of protein looks like??? See how you measure your macros!!

PROTEIN

1 SERVE =30 GRAMS

Many small molecules of amino acid join together to form Protein. Protein is present in each and every cell of our body like our hair, nail, organs, muscles, bones, blood and even skin is made up of protein.

For bodybuilders, protein is even more essential as it’s an important part of the muscle-building process.

The daily average requirement of protein for an individual is around 1g/kg body weight. However, people those are working hard to build muscles the requirement of protein in much greater i.e. even up to 2g/kg bodyweight.

Therefore, the best way to include enough protein in your diet is to eat around 1 serving i.e. around 30 grams of protein per meal.

Below is the guide to the best way to measure 30 grams of protein without using food scale:

WHEY PROTEIN POWDER

Per 1 Scoop

Calories = 170

Protein = 32 grams

Whey powder is the best source of protein for vegetarian .It is easy to intake, made of Milk purely.

 

BOILED EGGS

Per 5 Eggs

Calories = 390

Protein = 31 grams

Eggs are the another good source of protein. It contains

TEMPEH

Per 180 ml

Calories = 333

Protein = 30.9 grams

Tempeh is a soy product. It is an excellent source of magnesium, iron, and vitamin B6. This is not generally recommended to men in excess due to the Estrogen hormone present into it which are directly related to female hormones.

 

TOFU

Per 100 Gram

Calories = 310

Protein = 33.7 grams

Tofu is a soy paneer and contains a lot of healthy fat and protein. Tofu is also a complete protein, which means it has all the essential amino acids necessary for protein synthesis.

 

CHICKEN BREAST

Per 120 Gram

Calories = 165

Protein = 29.2 grams

The chicken breast contains a good amount of   protein without many calories and is also low in fat. It’s also a good source of potassium and vitamin B6 as well.

CARBOHYDRATES

1 SERVE =50 GRAMS

Carbohydrates are the main source of energy for our body. However, many people think carbs the main culprit behind weight gain.

Carbohydrates are of two major types: Simple and Complex.

Simple Carbs are also called as fast-digesting carbs such as sugar. Excess of sugar in sweets and beverages like cola etc is considered bad as excess is stored as fat in our body.

Complex carbs like whole wheat cereals and its products such as wheat bread etc contain more fiber and hence doesn’t get stored as fat in our body.

To be energetic throughout the day and to maintain your energy levels one must eat complex carbs instead of eating refined carbs like donuts or cake to stay more consistent throughout the day.

SWEET POTATO

Per 1 Large

Calories = 200

Carbohydrates = 46 grams

Sweet potatoes offer long-lasting energy without much fat. They are also a good source of Vitamin A, calcium, potassium, thiamin, and niacin.

 

POTATOES

Per 1 Large

Calories = 241

Carbohydrates = 54.9 grams

Potatoes contain slightly more calories, carbs, protein, and fat than sweet potatoes, but the differences are negligible. Both are an excellent source of complex carbs.

OATMEAL

Per 1 cup

Calories = 291

Carbohydrates = 49.1 grams

Oats are rich in soluble fiber and thus help in lowering cholesterol. It is also rich in iron, calcium, riboflavin, and folate.

 

WHOLE WHEAT BREAD

Per 1 Slices

Calories = 200

Carbohydrates = 44 grams

Bread is the most convenient food source of carbs. But make sure that the label should read as—whole-grain and not as whole-wheat.

BROWN RICE

Per 1 Cooked Cup

Calories = 216

Carbohydrates = 44.8 grams

Brown rice is a good source of complex carbs as it contains fiber and other micronutrients like selenium and manganese.

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Nutrition and Diet

Creatine Guide: Functions, Facts & Dosage for Muscle Building

creatine

Creatine is naturally found in protein rich foods like meat, fish and poultry. It is made up of three amino acids namely: glycine, arginine, and methionine.

Functions of Creatine

Creatine combines with the phosphate molecule to form Creatine phosphate. It helps to increase the energy store i.e. ATP (Adenine Tri-Phosphate) in our body by donating its phosphate group to the ADP molecule to reform ATP. ATP molecule is crucial to perform almost every process in our body. During the energy formation by ATP, it loses one of its phosphate groups to form ADP which has no role in our body much unless it is converted back into ATP. And for this now creatine supplement seems to have an important role.powder

Creatine stores are also useful during anaerobic activity (such as lifting heavy weights). Taking creatine supplement will increase energy stores to help you provide energy for your workouts. Another very important role of creatine is to increase protein synthesis by increasing the hydration in muscle cells.

Creatine is a Safe Supplement

However, creatine is relatively a new supplement but till now there is no harmful health effect which has been noted till now.

It’s Necessary to Load on Creatine

One can get the benefit of creatine supplement at a small dose of 5 grams per day. But loading your muscle cells with a dose of 20-25 gram daily for five days can give you complete benefit by saturating your muscles and you can see the results faster. Moreover, latter on one can keep taking a maintenance dose of 3 grams daily.

It’s Necessary to Cycle Creatine

Though it’s not necessary to do so, but it can help. The internal equilibrium of your body can be in your favour for some time, but eventually that equilibrium will ultimately swing back.

This means that taking excess dosage of creatine for a short period of time can temporarily increase the stores of creatine phosphate in your body but after sometime the levels of creatine phosphate will again come back to normal due to the body’s feedback mechanism. This could either be due to the decline in body’s own production of creatine or due to the decline in the number of creatine receptor in your cell. Not taking creatine for some time can set back the body’s equilibrium and then loading with excess creatine could be beneficial again.

Best Time to Take Creatine

Taking creatine with your post workout meal is most beneficial as the body absorbs nutrients much better after a workout. So acting foods which will spike up your insulin levels post workout will also help to absorb more creatine into muscle cells.

Taking Creatine Before a Workout

As muscle cell takes at least a week to get fully saturated with creatine. So taking creatine before a workout will not make a difference. To process creatine, the body takes time. For the upcoming workout, the body will use the creatine from the creatine phosphate stores already in the cells, not from the creatine you just ingested.

Best Type of Creatine

Powdered form of creatine is the best. As creatine degrades over time in water into a waste product creatinine which is useless in the body and will simply be excreted. Therefore, liquid creatine does not remain stabilise over time.

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Nutrition and Diet

Must Have Power Foods for Instant Energy

fruits-for-great-health

You might sometimes wonder that even after a sound good night sleep you still feel tired or jittery, the answer might be on your plate. Minor deficiency of nutrients or eating wrong things might make you feel rundown. So if your body is not functioning at 100% ”Eat Your Way to Happiness” and eat foods which will boost your well-being:Food

Boost Energy

You might think every day is a slog. This could be because your body might not be getting enough iron or mineral which get lost in the sweet after intense workouts. The result is that you feel groggy and fuzzy-headed for the rest of the day.

The best treatment is to eat foods such as red meats, fish, and poultry which are rich in iron as well as fat soluble Vitamins like A, D, E , K. If you are a vegetarian than eat foods like soybeans, Green leafy vegetables and fortified cereals but add a source of vitamin C for better absorption of iron. For example, you can eat a bowl of fortified cereals along with a glass of orange juice (good source of vitamin C).Iron rich foods boost energy by enhancing the rate of transportation of oxygen.

Related article: Why to reduce carbs from your diet

Feel Calm

 It’s well known that caffeine can keep you on edge. But there are still other sources of jitters: Eating too much of refined carbs like white bread, pasta, pizza etc which lacks in fibre and other nutrients and can therefore cause your blood sugar level to rise instantly and thus stimulating the pancreas to secrete an excessive amount of insulin.

As a result of the excessive amount of insulin, your blood sugar levels drop suddenly thus resulting in an inability to focus and making you feel sluggish.

To avoid this kind of drastic spikes and drops in blood sugar one should focus on eating foods containing complex carbs as well as rich in fibre like whole grain cereal products such as brown rice, whole-wheat bread and pasta, oats and legumes etc.

Beat Bloat

It’s rightly said that “stomach is like your second brain” and if your digestion is not good that the person might feel lethargic throughout the day.

Eating vegetables and whole grain pulses are good for your health. But certain vegetables like capsicum, beans, broccoli, cabbage, and cauliflower produces lots of gas, causing severe bloating in your stomach. Drinking too much-carbonated drinks can also increase bloating in your stomach.

So maintain a food dairy to record such foods which cause you a gastric trouble and try to avoid eating such foods on daily basis.

Related article: 5 must have food for a muscle toning diet

Curb Cramps

It’s quite normal to feel slight pain after a tough workout, but having cramps could signify that your body is low on electrolytes like sodium, potassium or magnesium.

Potassium along with sodium helps to regulate muscle contractions. But when you sweat after intense workout these minerals get depleted from our body thus leading to pain in your calves or feet.

Eating foods rich in minerals like bananas, baked potato with peel, prunes and orange juice can very well replace these minerals back in your body. Nuts like almonds etc and greens like spinach and other whole grain cereals and pulses are all rich sources of magnesium.

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