Should We Take Multivitamins ? | 10 Benefits of Multivitamins | Health and Fitness

Multivitamins :

Hello Guys, Today we will discuss about Multivitamins. We receive many queries regarding this supplement. There are many questions from different people like ‘Shall they use Multivitamin or not ?’, ‘What are the benefits of using Multivitamin supplement ?’, Is there any side effect of using Multivitamin supplement ?’, ‘What is in a Multivitamin tablet ?’, ‘What are the ingredients in Multivitamin ?’, ‘Is Multivitamin for Bodybuilding ?’ and likewise.

First of all, I would like to tell that Multivitamin is a micro nutrient whereas Protein, Carbohydrates and Fat are macro nutrients.

We easily get macro nutrient from our daily diet and meals which are used as a fuel for muscle building and provides sufficient energy for the daily normal activities but what about micro nutrients? Have your ever thought about it ?

Benefits of Multivitamins :

Right from your skin, hair, nails, eyes and all the small organs and body parts needs multivitamin. Your body require Vitamin A, Vitamin C, Minerals, Antioxidants, Zinc, Iron, Magnesium, Calcium (for bones) and many other nutrients to keep you healthy but it is almost impossible to fetch all these vitamins and minerals from the daily diet.

The benefits of using Multivitamins are mentioned below :

  1. Multivitamins helps with recovery of illness.
  2. Studies shows that Multivitamin helps in weight loss.
  3. Supports prenatal health.
  4. It decreases the chances of birth abnormalities.
  5. Make you more focused.
  6. Also, it keeps your more energy on the top level.
  7. Multivitamins are considered as the best supplement to support health.
  8. It prevent deficiencies across the body.
  9. Enhances the exercise recovery.
  10. Last but not the least, it improves brain function

Whether you are doing exercise/bodybuilding or not, anyone can take the Multivitamin supplement. Right from kids to elderly people, everyone in the family must include multivitamin in their daily diet.

Multivitamin come in various forms like tablets, capsules & soft gels. There are no side effects of using multivitamin and it completes the missing nutrients, vitamins and minerals in your body. One of the best Multivitamin supplement is Opti-Men Daily Multivitamin Supplement by Optimum Nutrition

What are BCAA’s ? | Benefits of BCAA’s !! | Ingredient to grow your muscles

BCAA is termed as Branched Chain Amino Acid and it is considered as one the best supplement to prevent the body from moving to catabolic state. There are 2 types of amino acids – Essential & Non-essential . BCAA (Branched Chain Amino Acid) is an essential amino acid.

Essential amino acids are those amino acids which are not produced by our body and should be added in the body through diet or from supplements. On the other hand, Non-essential amino acids are naturally produced by the body.

Now, the question arises that where are branched chain amino acids metabolized. Basically, BCAA’s is made up of Leucine, Isoleucine and Valine in the ratio of 2:1:1 and it is metabolized in muscle and not in liver.

What is the use of BCAA (Branched Chain Amino Acid) ?

If you are an athlete or into bodybuilding and have serious goals then you must supplement your body with BCAA because you are working more than a normal person and your body needs more (fuel) amino acids.

However, you can eat eggs, chicken, fish, beef, turkey, lentils, vegetables and quinoa to get the amino acids but there are more nutrients associated with these food items are the same are high in calories. So, it is not recommended to eat a lot the above mentioned food items just to get the BCAA’s.


What are the benefits of BCAA’s (Branched Chain Amino Acid)?

The benefits of BCAA’s are listed below :

  1. BCAA’s (Branched Chain Amino Acid) help rebuild your muscle tissues.
  2. It helps in the muscle fiber recruitment : Repairs the teared muscle tissue.
  3. Also, it helps in the growth of your muscle tissue.
  4. BCAA’s prevents the muscle breakdown.
  5. Prevents your body from going in catabolic state (muscle breakdown) : The body goes into catabolic state if you lack amino acids and at the same time, body uses muscle as a fuel which the worst scenario.
  6. Branched Chain Amino Acid always keeps your body in anabolic state : Muscles only grow when the body is in anabolic state and BCAA helps to achieve that.

When to take BCAA and how much to take?

You can take BCAA 3 times during the day and the best time to take it is early in the morning (5 grams) when your body is in catabolic state and craves for nutrients.

Also, you can consume 5 grams of BCAA pre-workout and 5 grams post workout.

Early Morning : 5 grams 

Before Workout : 5 grams

Post workout : 5 grams


BCAA side effects ?

There are as such no side effects of using BCAA supplement. However, if you have a delicate stomach then add at-least 1/2 liter water with 5 gram of BCAA (powder form) and mix it well before drinking.

Click here to buy the best BCAA supplement with the awesome reviews.




Whey Protein ! | 16 Benefits of Whey Protein | Muscle Building

Whey protein is one of the best form of protein available in the market with low carbs and high protein content in it. Anyone can consume whey protein as it is completely safe.

Whey protein is also considered as a healthy meal replacement. In today’s life, we do not get enough time to make and eat nutritious food throughout the day. Instead of eating fried and junk food, we must supplement our body with good protein supplement. After all, you look what you eat.

Most of the people thinks that whey protein is a steroid with some harmful supplement and chemicals which may destroy the immune system and leads to other health problems but this is not the case as consuming whey protein is totally safe and healthy with positive results.

Benefits Of Whey Protein :

  1. The first and the foremost benefit of whey protein is fat free muscle building. It helps is building big muscles.
  2. Whey protein is easy to digest and absorbed in the body. One can mix it with skimmed milk or water and it will be easily dissolved.
  3. Improved the immune system : Whey protein consists of amino acids which is a very good source of glutathione. It helps the immune system from bacteria, virus, fungi, pollution, bad toxins and parasites.
  4. Enhances the stamina : Consuming whey protein regularly will definitely increases the stamina and endurance because it is the best fuel to the muscles. If you are an athlete or a bodybuilder with serious goals then you must supplement with whey protein and make you training more intense.
  5. Also, it is a low carb and high protein supplement and helps in reducing fat percentage of your body. It speeds up the metabolism to burn the excess fat present in your body.
  6. Do not feel hungry anymore : Whey protein reduces the appetite control and increases blood level of amino acids. Amino acids are supportive to decrease the appetite control.
  7. Healing Injuries : It helps with tissue repair during injuries. The damaged tissues get repaired easily on consuming whey protein regularly.
  8. Increases bone density : Getting strong and healthy bones is possible by using whey protein.
  9. It consists of antioxidants : Antioxidants play an important role in the elimination of free radicals from our body.
  10. Reduces the risk of heart attack : High level of fat in blood can lead to cardiovascular diseases. Whey protein lowers the amount of fat and increases insulin which clears the glucose in the blood and prevents the risk of heart diseases.
  11. Healthy skin : Whey protein helps in skin healing and promotes the required hormones for a healthier skin.
  12. Improves Liver : Powerful antioxidants present in the supplement eliminates the free radicals from our body and make the liver healthy.
  13. It controls inflammation and allergic responses.
  14. Whey protein reduces the stress as it promotes the feel good hormone in the body – Serotonin. It acts as a mood up lifter.
  15. Reduce hair loss : Getting high protein regularly prevents hair loss.
  16. Weight management : If your aim is to loose fat and gain quality muscle then you should start using whey protein at the earliest.

Which is the best time to take whey protein :

Whey protein is a high protein meal replacement supplement. The best time to take whey protein is early morning, right after your workout and before sleep.

In the morning when you wake up, your body craves for nutrients and you should supplement it with whey protein. Also, after your workout, in order to repair the muscles and providing sufficient fuel, you should have a protein drink.

While we sleep, our body goes into repair mode. To get the perfect repair done, one can drink whey protein before sleep.

How to make a protein shake :

Whey protein mixes well with water and milk.

Add one scoop of whey protein in 8 oz or 250 ml of water or skimmed milk and if you want to add more protein to your shake then read our post on how to get 55 grams of protein in 5 mins and make a perfect protein shake.


Important Note :

One should carefully read the supplement facts at the back of protein powder box before purchasing it. The supplement should have more protein content per scoop, less or no sugar with minimum carbohydrates.

Click Here to buy the best Whey protein available in the market.

ASHWAGANDHA ! | 12 Health Benefits of Ashwagandha | Best Ayurvedic Herb


Ashwagandha is a powerful Ayurvedic herb which has healing properties. It is also used in many Ayurvedic medicines.

Ashwagandha is cost effective and can be easily sourced.

Benefits of Ashwagandha

There are many benefits of Ashwagandha. Some of them are listed below :

  1. Ashwagandha helps is relieving stress and depression.
  2. It enhances the overall fitness.
  3. Ashwagandha acts as a mood up lifter (strong rejuvenate).
  4. Treats insomnia and promotes sound sleep.
  5. It stimulates the thyroid.
  6. Helps in Fatigue.
  7. Useful in generalized weakness.
  8. Used in the treatment of joint pains.
  9. Ashwagandha supports and improves brain function.
  10. Supports normal inflammatory response.
  11. It is one of the powerful aphrodisiac : Increases sexual desire.
  12. Fights in controlling diabetes.

How to take Ashwagandha ?

It is always recommended to take Ayurvedic herbs with warm milk because Ayurvedic herbs does wonders when taken with milk.

You can consume Ashwagandha twice a day with milk. If you taking in the form of powder then add 1 teaspoon in 1 glass of warm milk.

However, if you are taking in capsules form then consume up to 500 mg in one serving.

What is the best time to take Ashwagandha ?

Best time to take Ashwagandha is during your breakfast and just before you sleep.

**Always remember to take Ayurvedic herbs with warm milk for maximum benefits.


L Arginine !! | For Insane Pumps, Vascularity & Erectile Dysfunction | Hidden Truth | Benefits of Arginine

The Urban Fitness is dedicated to help reach your goals in short period of time by providing the proper nutrition and supplementation knowledge and today we will share the knowledge on L Arginine.

The information we share on health and fitness is something which your coach , established bodybuilders and fitness consultants will never tell you because if you achieve the results then they won’t be able to fetch big money from you.

Moreover, you should never follow the supplement stack blindly and try to learn if it is actually required for your body.

Without further ado, lets get straight to L- Arginine and learn the hidden truth.

What is L Arginine ?

L-Arginine is a conditional amino acid which our body doesn’t produce naturally but the same is found in various food items like nuts, seeds, dairy products and fish. However, there is a limit of eating these products as other nutrients like calories and fats are also associated.

So, in order to fulfill the need of our body, we have to supplement Arginine in the form of capsules.

L-Arginine is a cost effective supplement and is tried and tested from years. There are no side effects of L-Arginine till date instead it has numerous benefits.

How L Arginine works?

L-Arginine produces nitric oxide (NO) which is a very famous term and is often used by most of the supplement manufacturers.

Now, the nitric oxide (NO) helps to open the blood vessels which further enhances the supply of blood and nutrients in the working muscle more efficiently.

Also, the vascularity (visible veins) takes place automatically as Nitric oxide has widen the blood vessels.

Benefits of L Arginine !!

  1. It builds the immunity.
  2. Effective with people suffering from high blood pressure issues : It widens the arteries which are narrowed because of cholesterol deposits.
  3. Protein Synthesis.
  4. Insane pumps during the workout.
  5. Efficient & Productive workout.
  6. Improves Vascularity (visible veins).
  7. Improve fertility among both men and women.

How much L-Arginine you can take and what is the best time to take it ?

1. For gym going people, you can consume 1 gram of L-Arginine before you workout or add the same with your pre-workout drink.

2. For the people who are taking L Arginine to improve erectile dysfunction : You can consume up to 5 gram of L Arginine even if you are not working out in the gym because this supplement is totally safe and 100% tried and tested with proven results.