Best five supplements for muscle gainer:

Body building supplements are nothing but dietary supplements they are used to replace meals, increase weight gain, and endorse weight loss or athletic performances. Supplements are majorly used by bodybuilders and athletes. The most popular supplements are vitamin supplements, protein, branched-chain amino acids (BCAA), glutamine, essential fatty acids, meal replacement products, creatine, weight loss products and testosterone boosters. Now you could read about five best supplements:

·         Creatine: Creatine is a chemical that already exists in the human body, mostly in muscles. It is frequently used for improving workout performance and increasing muscle mass in athletes and older adults. Creatine is transferred in the body through the blood, now it is used by muscles that have high energy demands as skeletal and brain muscles. It is in the human body around 95 percent is stored in skeletal muscle. Creatine is widely used among professional and athletes and has been accredited by renowned athletes such as Mark McGuire, Sammy Sosa and John Elway. Creatine is permitted by the International Olympic Committee, National Collegiate Athletic Association (NCAA) and professional sports.

There are several benefits of taking creatine. It is not only useful for athletes but it also help in treating neuromuscular and neurodegenerative disorders such as arthritis, Parkinson’s disease, congestive heart failure and depression.

            As there are benefits but there are some side effects of creatine as stomach pain, nausea, muscle cramping and diarrhea.

·         Beta- Alanine: Beta Alanine is a non essential amino acid. It can be taken by the proteins that are rich in protein such as poultry. They are the building blocks of proteins. The maximum natural dietary sources of beta alanine are obtained through ingesting the beta-alanine containing carnosine, anserine and balenine rather than directly ingesting it. Carnosine is the mostly used dipeptide of the beta alanine as the other two are not abundant in our typical coniferous diet. When you do high intensity exercise, your body accumulates a large amount of hydrogen ions (H+) which drop your muscles pH (become more acidic). Due to this acid, you could have severe fatigue, decrease muscle performance and shuts down the neural drive which can effect in muscle failure. A body builder can avoid all such conditions by increasing carnosine through BA supplementation. Beta alanine is used by weight lifters and bodybuilders. It is also very beneficial for people like who are high intensity cross trained athletes, military personal, MMA fighters, runners, cyclist, soccer players, hockey players and sport precise training that require both strength and stamina.

Benefits of Beta Alanine:

                                            Increase muscular strength and power output

                                            Increase muscle mass

                                            Reduce fatigue

                                            Works synergistically with creatine

                                            Improved body Composition

Whey Protein: Whey Protein is a combination of proteins isolated from whey. Whey is the liquid part of milk that split during cheese production. Milk contains two major kinds of protein casein (80%) and whey (20%).  Whey is present in the watery part of milk. When cheese is formed, the fatty parts of the milk coagulate and the whey is separated from it as a by-product. It is converted into powder which is added to shakes, meal replacements and protein bars. Whey protein is not so good in taste so they are generally flavored. The most popular flavors are chocolate, vanilla and strawberry. You can easily take 25-50 grams of protein daily by taking whey protein. This is important for bodybuilders and gym devotees, as well as people who need to lose weight or are simply lacking protein in their diet. Whey is generally well accepted, although people with lactose unacceptable people need to be careful with it. There are also some people who are allergic to whey. Whey protein is a complete protein and contains all indispensable amino acids. Whey protein is a mixture of Beta-lactoglobulin, Alpha- lactalbumin, bovine serum albumin and immunoglobulin. These all components are soluble in their native forms.

Benefits of Whey Protein:    Low fat and preserve muscle

                                                        Increase size and strength

                                                        Weight Management

                                                        Fight with Cancer

                                                        Coping with stress

                                                        Improved immune system

                                                        Low cholesterol

                                                        Asthma

·         Branch Chain Amino Acid (BCAA): BCAA is another supplement preferred by the weight trainers and body builders to improve workout results.  They are obtained from proteins found in food like meat, dairy products and legumes. Branch chain refers to the chemical structure of the amino acids as leucine, isoleucine and valine. It is highly used for medicine. BCAA stimulate the building of protein in muscle and reduce muscle breakdown. They are used to treat Lou Gehrig’s disease, brain conditions due to liver disease, elderly and cancer patients. Some people also use BCAA to prevent fatigue and improve concentration.  The high use of it is in improving exercise performance and reducing muscle breakdown.

·         Glutamine: Glutamine is the most abundant free amino acid in the human body. It is produced in the muscles and is transported by the blood to the organs that need it. It helps the gut function, the immune system and other essential processes in the body. It is involved in metabolic process and is the prime transporter of nitrogen in the body and is an important energy source for many cells. It is popular among athletes as it helps prevent infections following athletic events and speeds post-exercise recovery. They are also used for muscle growth in body building and demanding sports.

You can attain the result without supplements also but the process would be little slower. So before going for the supplements you should take proper diet, have a fixed schedule for workout and observe the need of your supplement. You should go through the details of each supplement then decide according to your needs.

How to identify genuine ON Whey Protein Supplements  products

Optimum Nutrition (ON) is the one and only one company to manufacture items in every product category. It manufactures products as nutritional bars, protein powders, ready-to-drink shakes and energy formulas, or vitamins and minerals. ON has maintained its standard and quality from an era. Optimum Nutrition was established in 1986 to satisfy consumer demand for consistent quality in sports nutrition. ON is the first company to produce casein protein powder and first to offer an all-micellar casein formula. ON is recognized as the world’s best selling whey protein, leader in the governance of Gold Standard 100% whey. Optimum Nutrition is a wholly owned subsidiary of Glanbia, leading sports Nutrition Company. ON Gold Standard is the world’s best selling protein powder. It supports the repair and growth of the muscle.

There are certain things to be remembered about whey protein, when and how you should take it.

First Thing in The Morning: There is a big gap between your last meals of the night till morning so one should break this gap with the protein. You should choose whey protein as first thing in the morning, it will help in better way to rebuild your muscles.

Pre-workout: If you take a protein shake an hour before it will prime your body for growth with BCAAs and other essential amino acids.

Post-workout: After 30-60 minutes of the exercise is the most important time to take proteins. At this time enzymes and hormones are repairing and rebuilding damages done by exercise.

Between Meals: If you take protein shakes between meals will help you on keeping a check on body weight and fat. Whey is considered to be good appetite than other protein sources.

 

It’s tough to select a right whey protein for you. There is duplicity in the products available in the market so one should be aware in selecting them. Optimum Nutrition (ON) is one of the leading and popular manufactures of whey proteins. So you should take care while choosing ON whey products. Points to remember while choosing ON whey protein:

 

·         Look And Feel: It is contained in a black color container with a red color label. The name and logo is embossed on the label. One should always check the logo and complete name on the container. There is a label enclose the list of ingredients and their compositions.

 

·         Number of Serving per Container: You should be attentive to this number. This identifies the grams of whey protein based on weight. Some fraud brands use filler for cost cutting. So while you may be getting 2, 5 or 10 lbs of something, you are getting considerably lesser servings than you would with a good reputable product. You should figure out how much total protein you are taking by multiplying the grams of protein per serving by the number of servings per container.

·         Amount of Protein per Serving: The number or amount of protein per serving is very important feature of protein products. Some people ignore this step imagining that either all protein powders are the same or that the expensive powders have more protein.

·         Order of Ingredients: According to the law, ingredients in food or any supplement should be listed from most to least abundant or in technical language they should be in descending order or prevalence. This list is very important in selecting the right product. Never try to compare the products by their price, always check their ingredients and value. You should also avoid the fake and hyped-up adjectives that some companies use to describe common ingredients.

·         Manufactured By or For?: There are some companies who doesn’t develop, manufacture or even distribute their own products, they only put their labels on common formulas. This increases the cost of the product which has to bear by the customers. Be aware of the phrases like “manufactured for”, “distributed by” or “packed for” , let you know that the company from which you are buying them didn’t made those products. So always remember to check the manufacturer of the product.

Note: Please always be careful while choosing the protein product. Your little carelessness can put you in danger. Always choose better products as health comes first. Identify all the points carefully while choosing ON products.

Guidelines for Whey Protein

Whey is a protein separated from the milk. It is the watery portion of the milk that separates from the curds while making cheese. Milk is made of two proteins, casein and whey. You can separate whey protein from the casein in milk or formed as cheese. Whey protein is commonly ingested as a dietary supplement. Whey is the left over part of milk, while milk is coagulated during the process of cheese production. It contains everything that is soluble from milk after the pH is dropped to 4.6 during the coagulation process. Whey protein is a complete protein and contains all indispensable amino acids. Whey protein is a mixture of Beta-lactoglobulin, Alpha- lactalbumin, bovine serum albumin and immunoglobulins. These all components are soluble in their native forms.

What is Whey Protein?

Whey Protein is a combination of proteins isolated from whey. Whey is the liquid part of milk that split during cheese production. Milk contains two major kinds of protein casein (80%) and whey (20%).  Whey is present in the watery part of milk. When cheese is formed, the fatty parts of the milk coagulate and the whey is separated from it as a by-product. At the time you open a yogurt container, you can see a liquid floating on top that is whey. If the cheese makers are not getting its commercial value they used to discard it. After being separated from the milk during cheese production, whey goes through a series of processing steps to become whey protein.  It is converted into powder which is added to shakes, meal replacements and protein bars. Whey protein is not so good in taste so they are generally flavored. The most popular flavors are chocolate, vanilla and strawberry. You can easily take 25-50 grams of protein daily by taking whey protein. This is important for bodybuilders and gym devotees, as well as people who need to lose weight or are simply lacking protein in their diet. Whey is generally well accepted, although people with lactose unacceptable people need to be careful with it. There are also some people who are allergic to whey.

There are different types of whey protein:

·         Whey Protein Concentrate (WPC): It contains low levels of fat and lactose (carbohydrates). At the lower end protein tends to be 30% and higher end up to 90%.

·         Whey Protein Isolate (WPI): It is additionally processed more to remove all the fat and lactose, generally it is at least 90% protein.

·         Whey Protein Hydrolysate (WPH): This is the predigested form of Whey Protein, it has undergone partial hydrolysis. It doesn’t require much digestion as the other two needed. This protein is highly used in infant formulas and medical protein supplements.

Health Benefits of Whey Protein:

·         Increasing Power: It plays an important role in increasing power to the body and to fight with the effects of a tiring day and disease.

·         Low Fat and Preserve Muscle: Whey helps in losing weight and supports the muscles. Whey protein contains an unbelievable range of amino acids which are absorbed by the body quickly. People who take whey protein lost body fat and preserved their muscles.

·         Increase Size and Strength: People who consume whey had greater increases in fat-free mass and muscle strength.

·         Weight Management: A reduced calorie, higher whey protein diet may improve the quality of weight loss by helping you lose more fat.  It reduces hunger. Instead of munching unhealthy food all the time you should drink a protein shake.

·         Fight with Cancer: Whey protein may help in fighting against some common type of cancers. Whey Protein Concentrate and glutathione modulation is used in cancer treatment. Whey protein has the ability to temper free radical bioactivity of cancer cells as proven by its ability to behave like a chemotherapy agent.

·         Coping with Stress:  Whey protein reduces some symptoms of depression and keeps a person in a better mood. It helps in coping with stress.

·         Improved Immune System: It also helps in improving the immune system of the body. If you include whey protein in your diet regularly it would be support for a healthy immune system. Immunoglobulin is an antibody that is found in whey protein powder in concentrations of as much as 10-15%.

·         Low Cholesterol: There is significant decrease in cholesterol by using whey protein. Using whey protein, the levels of HDL, triglycerides and systolic blood pressure and found that taking the whey protein supplement had higher level of HDL (good cholesterol) .

·         Asthma: Whey protein could increase the immunity in children with asthma.

·         Lowering Blood Pressure and Reducing Risk of Cardiovascular disease: Whey protein reduces the blood pressure in patients with hypertension and risk of developing heart disease or stroke.

Muscle building with whey protein

Whey protein helps in improving muscle protein synthesis and encourages the growth of lean tissue mass along with resistance exercise. Resistance exercise with whey protein is more beneficial than exercise without it.

If there are good then there are bad also. If there are so many benefits of whey protein then there are side effects also.

Possible Side effects:

If someone is allergic to milk may be he is allergic to whey. Generally it doesn’t cause any adverse effect but consuming high doses can cause.

·         Stomach Pain

·         Cramps

·         Reduced appetite

·         Nausea

·         Headache

·         Fatigue

Whey protein is basically used for athletic performance. It could be used as a food supplement or an alternative to milk for those who could not tolerate lactose. It can also be used as a replacement or supplement milk-based infant formulas and for reversing weight loss and increasing glutathione (GSH) in people with HIV disease.

Whey protein is also beneficial for protein allergy, asthma, high cholesterol, obesity and weight loss, preventing allergies in infants, last stage cancer and coloncancer.  Whey is more than just protein. There are lots of other nutrients in it and some other potent biological effects. Whey protein has an exceptional safety profile and most people can consume it without any problems.

Yonex is a leading brand in badminton. It deals in badminton, tennis and golf. Yonex is originated and headquarters in Japan and have offices in various countries around the globe. Yonex continually produce the most technological advance sports equipment to facilitate players, both beginners and professional, to play their sport at a higher level. Badminton player needs a good racket, shuttlecock and Badminton shoes and footwear. While playing, player should wear a good pair of shoes and take care of these basic characteristics.

 

Cushioning: With the help of good cushioning player can easily move in different directions. Cushioning of the shoes are mend to avoid shocks and impact.

Weight: shoes should be light weighted. Player should not feel heaviness or burden because of the shoes.

Grip: grip plays an important role between the player and the surface of the court. Player should select the shoes with the perfect grip to the surface.

Yonex fulfill all these requirements and provide good quality shoes. There are different varieties and models badminton shoes are offered by Yonex.

Yonex SHB 33EX Men badminton shoe’s special trait is its non marking sole which has a Hexagrip pattern. It offers responsive and firm footwork with a power cushion inside. This trait of the shoes absorbs the shock and reverses the force energy for smooth transfer for the moves. Yonex SHB 33EX is in egroshape which provides a player comfortable and firm posture in the forefoot and the toe area of the shoe, finished off with lace fastening and the logo of the brand.

The Yonex SHB 33EX is in attractive white and black/yellow color with the Yonex logo embossed on the shoe. Shoes endow with the good grip. These shoes are most appropriate for indoor games. Shoe’s upper is made of high quality mesh and PU which gives good shoe surface for better ventilation. Shoes are available with molded EVA shoe sole to enhance comfort and it has rubber out sole for maximum traction. Yonex SHB 33EX is made in Indonesia. Shoes are perfect for a professional player.

Yonex Excel FIM Badminton Shoes

Yonex is a Japanese manufacturer of sports goods for badminton, golf and tennis. They produce rackets, shuttlecocks, clubs, shoes and other equipments related to these sports. Yonex is a sponsor of All England Open Badminton Championships and is a partner of the Badminton World Federation which organize the World Championships. . Yonex continually produce the most technological advance sports equipment to facilitate players, both beginners and professional, to play their sport at a higher level. Shoes play an important role and supports player to play well. Badminton shoes should be light weighted, comfortable cushion and exact soled. You should consider few points while selecting badminton shoes and Yonex Excel FIM Badminton shoes offers all of them.

Weight: Yonex Excel FIM Badminton shoes are light weighted shoes. They permit player to move fast in every direction of the court and give a player speed to play. A shoe should also have ignition which reduces the burden on the foot. For ignition, manufacturers improved the midsole structure and the material used in it. This make shoes light weighted and increase the speed of the shoe.

Sole: An important quality of badminton shoe is grip, how it holds the foot on the court. Yonex Excel FIM Badminton shoes have rubber soles perfect for the wooden court. It gives a good grip. You should take care of rubber grip as it can gather dirt easily. So you should always wear badminton shoes in the court only.

Cushion: Yonex Excel FIM Badminton shoes have power cushion which help to move you in different directions of the court. It absorbs the impact of the shock. Cushioning also make shoe comfortable in the foot.

Yonex Excel FIM is in egroshape which provides a player comfortable and firm posture in the forefoot and the toe area of the shoe, finished off with lace fastening and the logo of the brand. The Yonex Excel FIM is available in two attractive combinations of white/red and pink/grey color with the Yonex logo embossed on the shoe. Shoes endow with the good grip. The upper of the shoe is made of high quality mesh and PU which gives good shoe surface for better ventilation. Shoe has a non leather inner lining. Shoes are perfect for a professional player.

Prokennex badminton kit bag

A badminton kit game plays an important role in the game. It is as vital as the other equipments in the game. Kit bag should be comfortable and protected with trouble-free storage capacity. There are various brands available with various features in kit bag. Prokennex engrossed in the racket sports. Prokennex is a fully owned Australian company. They commence the products which deliver an incredible performance and a prominent design enrichment. Prokennex is an international brand which deals in racket related sports as tennis, badminton and squash.  Prokennex offers a superior product at the best price, product innovation and responsiveness to the customer. Badminton kit bag is an essential part of the equipments. A player always needs a good kit bag to carry his/her equipments. Badminton kit bags are available in different sizes and shapes in the market. You have to select a bag according to your need. Prokennex offers a variety of kitbags in different shapes and color.

 

·          Prokennex International Tour Badminton Kit Bag Yellow and Black: Different players use this kit bag around the globe. It is very convenient and spacious. It has two large compartments with the space for six rackets. They are foam lined compartments. These compartments are spacious enough to carry the rackets contentedly. The bags dimension is 75cm x 32cm x 19cm. Bag contains a particular compartment or section for the shoes. It is convenient to carry the shoes separately. Prokennex kit bag is made up of 100% polyester with water resistant properties. Bag has two robust straps with a fine grip to hold the bag. The bag is of yellow and black color combination. The major part of the bag is in yellow color with a highlight of black. The logo and the name of the brand are embossed on the front of the bag. A black color sturdy strap holds the bag.

 

·          Prokennex International Tour Badminton Kit Bag Blue and Black: This bag is available in the royal color combination of blue and black. This is eye-catching and attractive. This bag is made for fulfill the needs of a player who wants to carry 5-6 rackets. Bag is spacious and comfortable enough for the player. The bag contains two large compartments with the space for 5-6 rackets. The bags dimension is 75cm X 32cm X 19cm, dimension of a bag is evaluated in length x width X height. Kit bag is made of heavy duty material. Bag’s royal colour attracts the player. The major part of the bag is in blue with some part in black. The logo is embossed on the black part of the bag and the name of the brand on the blue part of the bag.  Two black durable straps make the bag comfortable to hold.

 

·          Prokennex International Tour Badminton Kit Bag Red and Black: This bag is mostly preferred by the female players or the youth. It is in the combination of attractive red and black colour. The logo and the brand name are embossed on the front side of the bag. It has a strong black strap to hold the bag. The kit bag has two big compartments for the space of six rackets.  It has a separate compartment for the shoes. The bag is made of fine polyester.

 

·          Prokennex International Tour Badminton Kit bag Orange and Black: This bag is in striking orange and black color combination. This is also in demand of youth these days. The brand name is embossed on the orange part of the bag and the logo of the brand is embossed on the black part. The bag has two large compartments to carry six rackets. The bag is made up of heavy material.

 

Yonex exceed plus 505 pro badminton shoe is developed by most famous brand Yonex. It comes with medium prize range and exceed shoe is suitable for advance and professional level players. This light weight shoe is made with top quality leather material which will provide you durable performance. This badminton shoe is equipped with non marking rubber material which offers you great grip and good comfort. Exceed plus 505 pro shoe made in china and MRP is 3050/- in India.

This Yonex badminton shoe is available in two color schemes:-

1. Yonex Exceed Plus 505 Pro Green Badminton Shoe Green and Grey
2. Yonex Exceed Plus 505 Pro Badminton Shoe Black and Orange
3. Yonex Exceed Plus 505 Pro Badminton Shoe Yellow and sky blue
   

   Yonex Exceed Plus 505 Pro Green Badminton Shoe Green and Grey

 

Yonex Exceed Plus 505 Pro Green Badminton Shoe Green and Grey

This Yonex badminton shoe is ideal for advance and senior level players. Exceed plus 505 pro shoe is equipped with technologies like Ergoshape, Hexagrip, and Power Cushion. With Power Cushion technology, player will get more cushion effect during intense badminton rallies while with Hexagrip, it will allow you to get more traction force and easy shoe handling. It is light weight badminton shoe which is good for fast movement on court. This Yonex badminton shoe comes in base color of Grey with side lining of green and white color with better shoe finishing.

Yonex Exceed Plus 505 Pro Badminton Shoe Black and Orange

This Yonex badminton shoe is ideal for advance and senior level players. Exceed plus 505 pro shoe is equipped with technologies like Ergoshape, Hexagrip, and Power Cushion. With Power Cushion technology, player will get more cushion effect during intense badminton rallies while with Hexagrip, it will allow you to get more traction force and easy shoe handling. It is light weight badminton shoe which is good for fast movement on court. This Yonex badminton shoe comes in base color of Black with side lining of Orange and white color with better shoe finishing.

Yonex Exceed Plus 505 Pro Badminton Shoe Yellow and sky blue

This Yonex badminton shoe is ideal for advance and senior level players. Exceed plus 505 pro shoe is equipped with technologies like Ergoshape, Hexagrip, and Power Cushion. With Power Cushion technology, player will get more cushion effect during intense badminton rallies while with Hexagrip, it will allow you to get more traction force and easy shoe handling. It is light weight badminton shoe which is good for fast movement on court. This Yonex badminton shoe comes in base color of Yellow with side lining of purple Sky blue and white color with better shoe finishing. This Yonex badminton shoe comes in base color of Yellow with side lining of Sky blue and white color with better shoe finishing.

 

 

 

 

 

 

 

 

How to use the treadmill to lose weight fast

Treadmill is a tool use for walking and running. People who could not go to the gym or any place for workout or exercise, they can use treadmill at their own place for exercise. Generally people use treadmill to reduce weight without doing any hardcore exercise. One can jog, run or walk according to their desire on the treadmill.

It is easy to start the workout with treadmill. The basic treadmill used at home, has a timer and tells the distance trekked on the machine’s front panel. Most of the gym equipment are specialized with heart rate sensors which allow users to find out whether they are working in a cardiovascular or fat burning zone.
There are several steps to lose weight using treadmill.

Step1: You should begin with an easy workout. It should be a brisk walk on 3.5 mph for approx. 30 minutes, it burns around 121 calories. You should start with jogging or walking daily or on alternate days for approximately 30 minutes. You can increase the time period or the intensity of the workout but it should be an easy workout. You should not lose your all energy in it.

Step 2: Next step should be adding hills to the workout. Hill training helps people to develop control and muscle elasticity. You can use the hill workout in the treadmill or manually adjust the treadmill. Speed should be maintained or stable during the workout for 20 to 30 minutes.

Step 3: Increase the time of the workout. You can add a workout that is about twice as long as you were doing before. You can increase the time but the speed should be consistent.

Step 4: Now you should speed up. One should keep intervals between the workouts. If you are walking then add jogging and vice versa. Some treadmills have automatic programs which have interval workouts or you can select your own. You can increase the speed for few seconds or minutes after a warm up session and repeat it gradually.

Step 5: Mostly people motive behind using treadmill is to lose weight so one should also take care of the calories while working out. As there is no restriction on calories while working out with treadmill but for the safer side one should monitor their calories also. You should have a balanced diet.

These are the few steps to lose weight fast by using treadmill. If you follow these simple steps you can easily lose your weight, without doing any hardcore exercises or without going anywhere.

How to care the Table Tennis Rackets:-

Table tennis is a game full of passion and enthusiasm. If the player is professional and dedicated towards his game then he should take care of the equipments as well. Players should care of the table tennis racket.

The surface of the blade has to face a lot of hits. Slowly and gradually the grip of the sheet went out of the strokes, to prevent it one should take care of the rubber. The players who do not clean their rubber lead it to an inconsistent hitting surface. The surface should be cleaned after every game, it can be done by normal water but it is not enough to remove oil. For cleaning such oil and dirt the manufacturers created rubber cleaners. Players should clean the racket’s surface by these cleaners regularly, to maintain the grip of the blade.

These cleaners are easy to use,  player can spray the cleaner on the surface and wipe it with a cloth. Players prefer different ways to clean their rackets. Some players like to clean it with plain water and absorb n dry vacuum sponge. Cleaners made by the manufacturers are trouble-free to use and efficient. Some players use few drops of detergent to water and clean it with the sponge.

Player should keep their rackets in safe cover. Either they should use table tennis racket cover  or plastic bags to keep it safe.

Table tennis racket care kits are available in the market. They are used to remove oil and dirt from the surface of the racket. It will also help rejuvenating the rubber.