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.





Lower back pain is a severe concern and it should be given topmost priority and must be corrected immediately as it may convert into chronic pain if neglected for sometime.

One of the best way to correct lower back pain is by doing lower back exercises on regular basis. By doing the lower back pain exercises, you actually makes the lower back muscles strong and flexible.

Bhujangasana :

Lets start with the Bhunjangasana information. Bhujangasana is also known as ‘Cobra Pose’ which is a sanskrit word. Bhujanga means ‘Snake’ and Asana means ‘Posture’.

Bhujangasana is also considered as one of the best remedy for lower back pain treatment as per the traditional yoga books and healing teachers.


Bhujangasana Benefits :

There are many benefits of doing Bhujangasana (Cobra Pose) and the same are listed below :

  1. Bhujangasana helps strengthens the spine.
  2. It increases the body temperature or heat which further eliminates the diseases from body.
  3. Doing Bhujangasana regularly makes the lower back muscles strong.
  4. Bhujangasana is considered as one of the best remedy for lower back pain treatment.
  5. Moreover, it helps in relieving stress and fatigue. So, whenever you are stressed out then do Bhunjangasana and you will be fine.
  6. It is also the best stretching exercise and stretches the chest, shoulders, triceps, back and abs. One can schedule Bhujangasana post workout in the gym.

How to do Bhujangasana ? Bhujangasana steps and precautions :

Step 1 : Take a yoga mat and lie down with your stomach facing the floor.

Step 2 : Put your hands right below the shoulders.

Steps 3 : By taking the support of your hands, move your body in the upward direction and make your chest up. Make sure that lower part of your stomach touches the ground.

Step 4 : Join your legs of the floor and it should be straight.

Step 5 : Keep breathing in this posture for 10-15 seconds.

Step 6 : Slowly come down by breathing out.

Repeat this exercise 2-3 times and do it regularly as per your convenience to get the best out of it

Precautions :

  1. Do not stretch too much and if you have a yoga trainer or coach available then take his help and take the confirmation of your posture.
  2. Make sure you are wearing loose clothes and not a tight outfit while performing this exercise.
  3. Try to do this exercise in the morning or post 3 hours of having a meal.

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Top 20 Sources of Protein for Vegetarians! | High Protein Food | Build More Muscle!

Protein is one the essential nutrient to add more muscle in your body but our kitchen is full of carbs and most of our meals consists of high carbohydrate and less protein. But that should be replaced with high protein food and less carbohydrate combination.

One may loose the muscle content if the protein intake is less in the body. Eating balanced food is really important and diet plays a major role in order to achieve the desired physique. Of-course, workout is necessary but it only contributes 30%. On the other hand, diet plays 70% role and that’s why it should be given the first priority. After all, you look what you eat.

Nowadays, people are heading towards vegetarian lifestyle and leaving the habits of eating non-veg food. So, I’m going to tell you 20 food item which are rich in protein content and can be easily added in your daily diet to get the most out of it.

Top 20 protein rich food :

  1. Seitan (White Gluten)

Seitan which is also known as wheat gluten contains 75 grams of protein per 100 grams (75% is protein). Seitan is getting popular as it is highly rich in protein and getting one of the best sources of protein these days. So, add wheat gluten in your breakfast or during the day to avail the rich nutrient.


2. Peanut Butter  

Peanut butter contains 25 grams of protein per 100 grams. Just replace your traditional butter in your kitchen with peanut butter. The taste of peanut butter is awesome and it comes with crunchy and creamy flavors.

It can be easily sources and it is cost effective. Peanut butter is one of the must food items to buy when you are going to a grocery.


3. Lentils

Lentils is an edible pulse which contains 26 gram of protein per 100 grams. If you do not have the habit of eating pulses then make that now because it is very rich in protein and takes really less time to cook. Also, it becomes really delicious curry when mixed with tomato and onion with some spices.


4. Almonds

Almonds consists of 21 gram of protein per 100 gram. This is one of the best snack and can be easily sourced. Also, almonds are considered as the best nuts in the world. Whenever you feel hungry during the day, just have a handful of almonds.


5. Tempeh (soy food)

Tempeh is made from partially cooked fermented soybeans. It is very popular in Asian countries and people are enjoying this dish from 100 of years now. If you are not already eating Tempeh or you have though of this lately then start eating now as it contains 19 grams of protein per 100 grams. However, it does contains cholesterol and sodium so if you are not looking to cut more these nutrients and the same time wants to have protein then go for it. Also, it is considered as a meat replacement dish among vegetarians.


6. Black Beans

Black beans are rich in fiber and protein. It has 21 gram of protein per 100 gram quantity. It is a really good and healthy snack and is relished worldwide.

One must add this food items to his/her kitchen cabinet and take the best fibre and plant based protein out of it.


7. Hemp Seeds 

Another best source of protein is through Hemp Seeds. Hemp seeds contains 23 gram of protein per 100 gram. Moreover, it improves digestion, balance the hormone level and at the same time enhances the metabolism.

Hemp seeds is easily digested and got anti-inflammatory property. If anyone is suffering form inflammatory problem then start consuming Hemp seeds to cure the same.


8. Sunflower seeds 

Sunflower seeds are one of the best sources of protein. It contains 21 gram of protein per 100 gram and can be easily consumed. Basically, we can say that it got good protein in small package.

Have you ever thought of it ? Yes, there are food items which have good content of protein but we generally do not have the time to know about it.


9. Quinoa

Quinoa is a gluten free food item and contains 14 gram of protein per 100 gram which is quite a good amount of protein. Also, it consists of many healthy nutrients and can be enjoyed as a snack after lunch.


10. Cottage Cheese

Cottage cheese is another very good source of protein and can be sourced from any bakery or grocery shop. It has 11 gram of protein per 100 gram and low fat percentage. If you are looking for a balanced food item with not much of fat and calories but substantial amount of protein and carbohydrates then cottage cheese is the food item for you.

You can relish cottage cheese with fruits or brown bread and if you like then add a little quantity of this while making curries.


11. Eggs

While it is still a debate that whether eggs falls under the non-vegetarian category or not but lets say that you just like eggs (eggetarian) and do not eat non-veg items then you are already taking a good amount of protein. Eggs contains 13 gram of protein per 100 gram.

Eggs are easy to cook and you can make many recipes like omelette & curries or just eat them in boiled form.


12. Greek Yogurt 

Greek yogurt which is one of the best creams contains 10 gram of protein per 100 gram. Just add some dry fruits and enjoy the sweet dish while taking the protein 😉


13. Tofu 

Tofu when combined with other food items gives a considerable amount of protein and other rich nutrients to your body. Tofu got 8 grams of protein per 100 grams.


14. Hummus

Hummus is a middle eastern dip which is made from chick-peas. It has 8 gram of protein per 100 gram. Add some fresh fruits to add the taste to hummus.


15. Kidney Beans

Kidney beans are really tasty and it is widely used in making curries. One cup of boiled kidney beans will give you 15 gram of protein.

You can eat kidney beans with brown or white rice and with chapati during lunch or dinner.


16. Green Peas

Green peas which are mixed with rice and curries contains 8-10 gram of protein in one cooked cup.

It is always recommended to cook green peas properly before eating.


17. Milk 

Everyone should drink milk regularly as it just does not contains protein but have many other nutrients like calcium, fat and minerals. Milk will give you 9 gram of protein in 250 ml.


18. Spinach

Spinach was the favourite food item of Popey (The Sailor Man)…Lolz 😉 Jokes apart. Spinach is always relished and mixed with many recipes. One bowl of Spinach will give approx 5.35 gram of protein. It is also one of the best balanced food items with protein and carbohydrates.


19. Kale

Kale is among the powerful vegetables available in the market. One bowl contains approx. 6 gram of protein. Combined with other sources of protein listed above will add to the content of protein.


20. Broccoli

Broccoli will contribute of 6 gram of protein if consumed a big bowl boiled or steamed. Broccoli can be mixed with capsicum, carrot and other fresh vegetables to add more content of protein in the meal.




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.

What is HIIT ? | 10 Benefits of HIIT | GAIN MUSCLE & BURN FAT !!

Whether you are a professional athlete or have just started, you should go for HIIT instead of traditional cardio exercises for best results. Gain more muscle and loose fat at the same time.

What is HIIT ?

HIIT is termed as High Interval Intensity Training. This training consists of different levels of slow, medium and fast exercise with appropriate rest in between and require maximum level of efforts.

The best part is that HIIT training doesn’t require any equipment and one can do this anytime anywhere. So, there should be no excuse now 🙂

Get up and start HIIT.

Benefits of High Interval Intensity Training (HIIT) :

  1. HIIT is really good for burning calories.
  2. After HIIT, your body burns calories up to 48 hours because it is really intense and you actually create the metabolic disturbance.
  3. It increases the cardio-vascular endurance unlike traditional cardio sessions.
  4. HIIT will increase the muscle content unlike steady state cardio exercises which loose the muscle.
  5. Improves the cardiovascular and pulmonary health.
  6. HIIT increases the growth hormone (HGH)
  7. It decreases the insulin resistance and increases the glucose uptake.
  8. A study shows that by doing HIIT for seven weeks, a group of people achieved to loose 7 times more fat then traditional cardio exercises.
  9. HIIT replace the energy levels.
  10. It repairs the damage tissue.

How often to do HIIT ?

HIIT can be done 2-3 times a week on alternate days. The session of HIIT should not be increased by 4-5 mins initially but if you are at advanced level then you can increase the interval as per your body demands.

There are n number of combination of exercises which you can make for HIIT. For instance, you can add plank-cycling-jumping-push ups-squats in one row with 30 sec On and 30 sec OFF and repeat it again with more sets and different intensity.

Click Here to buy Battle rope for the perfect HIIT