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Dietary Supplements For Bodybuilding: Who Needs Them and When

dietary supplementsWith everyone focusing on their health, we’re also getting to hear about dietary supplements which improve our health or build our bodies and we’re probably consuming them without knowing their uses or side effects as well. There are many young athletes who want to excel at their respective sport but most of them haven’t mastered the art of proper eating behaviors to sustain a healthy lifestyle. Influenced by peers, social media or ads which claim incredible effects, there are many people who are turning to these dietary supplements. 

What Are Dietary Supplements? 

Nutritional or dietary  supplements are basically taken to meet our nutritional requirements. These include: 

  • Whey Protein 
  • Casein 
  • BCAA (Brand Chain Amino Acid) 
  • L-Arginine 

1. Whey Protein
Whey is essentially a milk protein consisting of essential amino acids which are absorbed quickly by the body. It is one of the safest proteins out there and can be used by beginners as well as bodybuilders. It’s purpose is to fulfill your daily protein requirement whether you workout or don’t. It promotes lean muscle mass growth and helps with muscle protein synthesis. Just ensure that you buy it from authentic sources because of adulteration and avoid any variants which have added sugars. If your purpose is to lose weight, start with a weight training regime along with whey protein consumption. Ideal time to consume whey is within 15 mins after your workout.

2. Creatine
It is an amino acid found in the muscle cells which is responsible for producing energy through the anaerobic pathway. It boosts power, helps improve strength, increase lean muscle mass and helps the muscle recover more quickly during exercise. There should be a good intake of water and the person must follow a proper diet for creatine to be absorbed by the body. Creatine supplements should not be taken along with food. Creatine doesn’t give instant effect and it should be taken in regular cycles. This is not for everyone though. Avoid using it if you’re a beginner as your muscle density isn’t built as much as an intermediate or advanced level bodybuilder. It should be taken post your workout within 20-30 minutes. Please note that too much creatine can harm your body so use it in moderation.  

3. BCAA
BCAA are a group of 3 essential amino acids: leucine, isoleucine and valine. They increase protein synthesis and muscle growth, reduce fatigue, reduce tiredness after exercising, prevent muscle loss, rapidly absorbed by the body and provide additional fuel for working muscles.

The ideal time to consume BCAA is during exercises when sports drinks/carbohydrates are not required. It can be mixed with water and consumed.

4. L-Arginine
It is needed in the synthesis of most of the proteins and hence it helps increase muscle mass. In simpler terms, it expands your blood vessels, allowing more blood flow to reach your muscles which help you get a good pump during your workout. It’s great as a pre-workout supplement as it supports your body during workouts. A bodybuilder, strength or endurance athlete can take L-Arginine. The ideal time to consume L-Arginine is 30 minutes before a workout.  

All of the above supplements are readily available on the GOQii Health Store – within the GOQii App. Remember that supplements cannot replace proper meals. So follow a proper diet and back it up with dietary supplements depending on your goal.

We hope this article helps you! Find more articles on fitness and nutrition here. You can also get all this information and more, directly from a GOQii Coach by subscribing to Personalised Health Coaching here. 

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Home Remedies For Women’s Health Issues

Women's Health IssuesBalancing your work and your personal life as a working woman can be quite tiresome especially when piled up over women’s health issues such as menstrual problems and PCOS. 

As per the GOQii Women’s Health Matters survey, we found that 51% of women in India continue to struggle with ongoing health issues such as menstrual irregularities, polycystic ovary syndrome (PCOS), hypothyroidism, UTI and fibroids, diabetes, and infertility. Around 63.3% of women suffer irregular periods or infrequent menstrual cycles due to PCOS. 

Prolonged psychological stress can lead to the release of excessive prolactin and cortisol hormones which can interfere with natural estrogen-progesterone cycle – which is responsible for regulating periods. 

Balancing Hormones For Women’s Health Issues 

Some issues can be solved by balancing the hormones progesterone and estrogen. This can be done through seed cycling, walking, weight management, cutting down on refined products and managing stress. In terms of diet, women can focus on Vitamin E rich foods, raw and sprouted seeds, nuts and salads. Homemade cottage cheese, fresh raw vegetable juice and cold pressed coconut oil also help! Vitamin C, B6 and pantothenic acid rich foods have properties of stimulating the body’s production of estrogen. 

Remedies To Reduce Menstrual Pain 

  1. A Gentle Massage: over the abdomen, back, legs and feet for 15-20 minutes will ease the pain and relax the body. You can use oils like sesame, mustard and coconut for better results.
  2. Hot Fermentation: Applying heat to the abdomen and lower back is also a very effective remedy to reduce the pain and cramps. You can use a hot bottle, heating pad, warm towel or even have a warm bath.
  3. Good Sleep: for 7-8 hours (undisturbed) helps to relax your body and mind, both.
  4. Natural Herbs: like fennel seeds, chamomile tea, cinnamon and ginger have antiinflammatory and antispasmodic properties, that are very beneficial in reducing the menstrual pain.
  5. Avoid Certain Food Items: that increase the uneasiness by inducing gas and bloating issues, for instance, sugary soda drinks, alcohol, caffeine, salty foods, fried food, junk food items, etc.
  6. Caffeine free teas like ginger tea, lemon tea, lavender tea, decaffeinated green tea can help in relieving pain associated with menstrual cramps.

Remedies For Bloating and Heavy Period Flow 

  1. Jaggery and carom seeds drink: Boil 1 glass water and add ½ tsp carom seeds followed by 2 tsp jaggery powder. Boil till jaggery dissolves, strain and drink. This drink can instantly relax tensed uterus muscles and provide relief from pain and bloating associated with periods.
  2. Soaked methi seed water: Soak some methi seeds overnight, warm the water in the morning and drink on an empty stomach. The major bioactive compounds ‘polyphenols’ in fenugreek seeds are believed to help reduce abdominal pain.
  3. Turmeric and nutmeg milk: Adding a ½ tsp of turmeric and a pinch of nutmeg in warm milk and drinking this before bed helps in menstrual pains. This combination of 2 spices acts as an antispasmodic agent.

Certain Yoga poses to ease menstrual pain include: 

  • Child’s pose or Balasana
  • Knees to chest pose or Apanasana
  • Camel pose or Ustrasana
  • Forward fold or Padangusthasana
  • Resting corpse pose or Shavasana 

Ways To Maintain Feminine Hygiene

  • Keep the vagina clean by washing regularly with a gentle, mild soap and warm
    water
  • Never use scented soaps and feminine products or douche. Also avoid
    feminine sprays and bubble baths
  • After going to the bathroom, always wipe from front to back to prevent bacteria from getting into the vagina and causing an infection
  • Wear 100% cotton underpants, and avoid overly tight clothing

Tips To Reduce Bloating During Pregnancy 

  • Eat small proportions: Splitting your food into six small meals rather than three heavy meals will avoid overloading your digestive system.
  • Eat slowly to improve the digestion. Take a few deep breaths before and during the meal to relax. Also, do not eat when stressed
  • Consume fiber rich foods like carrots, whole wheat toast, oatmeal, apples, and pears. These are some of the best sources of fiber.
  • Foods such as onions, cabbage, broccoli, and beans are gas-inducing. Fried foods may not release gas in the stomach, but they can slow down your digestion process, leading to bloating. Hence, avoiding fried and gas inducing food is important.
  • Carbonated beverages and sweetened fruit juices contain high levels of fructose corn syrup, which contributes to bloating. Choose fresh fruit juices over carbonated beverages.
  • Drink plenty of water to keep yourself hydrated. Start your day with a glass of water and then keep sipping water throughout the day. Include fresh fruit juices in your diet, water helps in flushing out toxins from your body. Also, helps in preventing bloating and constipation.

Remedies For Increased White Vaginal Discharge

White discharge is caused mainly due to hormonal imbalance, increased secretion of estrogen, improper hygiene habits, loss of iron, and sometimes due to indigestion and constipation. Remedies can include: 

  1. Foods that are gut-friendly such as yogurt, kefir, kombucha, etc. for better digestion.
  2. Optimum water and fiber intake to avoid constipation
  3. Water residue which is used for white rice preparation. This will reduce the heat in the body.
  4. Concoction of fenugreek seeds: Boil fenugreek seeds in water till it reduced to half, cool it and drink.
  5. Guava leaves can be boiled in water, cool down, and drink – this also helps relieve vaginal itching.
  6. Proper vaginal hygiene 
  7. Include iron-rich food such as black raisins, dried apricots and green leafy vegetables, etc.

We also hope this article helps you overcome these women’s health issues. For more on women’s health, check out Healthy Reads or access the Women’s Care Feature on the GOQii App which can help you address women’s healthcare needs. 

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Foods to Boost Memory Power

Memory Boosting Foods

If you have grandparents, you may be familiar with instances of them forgetting to take their medicines or forgetting names. This is due to weak memory power. Ever wondered why their memory is so weak? How can one boost memory power? Let’s understand this better!

What is Memory Power? Why is it Necessary to Boost it?

Memory power is the capacity of the brain to remember things. You can remember things for a short period of time or a long period of time depending on the importance of the information. Your brain decides what needs to be saved as a memory depending on the intensity of the matter.

From the above example of grandparents, weak memory happens due to decreased blood flow to the brain. Hormones and proteins protecting brain cells decrease with age, leading to reduced cognitive skills and memory power which result in forgetfulness.

Individuals who work long and hard for a presentation often tend to forget key points. This may happen due to the anxiety and stress which affects the nervous system. The nervous system plays an important role in memory. You may have noticed that when we try to rush, we often forget things such as a snack or a water bottle.

The best way to overcome this lapse in memory is to improve the blood flow to the brain. A few lifestyle changes and focus on certain food and boost memory power.

Lifestyle Changes to Consider

Lifestyle plays a major role when it comes to maintaining bodily functions such as gaining or losing weight, disease management and intelligence as well!

  1. Healthy Weight: Being overweight impairs bodily functions. This includes the brain. It causes neurodegenerative diseases like Dementia, Alzheimer’s and may also shrink the brain’s size. Maintaining a healthier body weight by decreasing the body fat percentage and improving muscle mass can help prevent cognitive problems.
  2. Physical Activity: Doing some form of physical activity improves blood flow to all the organs including the brain. It also improves the amount of oxygen delivered to the brain. You must exercise daily, be it walking, jogging, swimming or any kind of sports at least for 30-40 mins a day. Yoga and meditation can also be included as they heal your brain by improving oxygen levels.
  3. Proper Sleep: Sleep is a phenomenon which is often neglected despite the fact that it has a greater impact on one’s health! A lot of psychological changes happen when an individual is asleep. Lack of sleep can affect memory formation. A peaceful 6-7 hours of sleep can boost your memory power and a powerful day nap of 30-40 mins can also help sharpen your memory.
  4. Stress & Depression: These conditions can damage brain cells and cause memory loss. Reduce stress by laughing. Laughing engages multiple regions of the brain and also reduces stress and improves memory power!

Foods to Boost Memory Power

Nourishing yourself is the best way to improve your IQ level or memory power. To maintain brain health, avoid sugary drinks, refined carbs and unhealthy fats. Opt for nourishing and well-balanced meals.

  1. Turmeric: Curcumin is the active compound found in turmeric. It has several health benefits. It protects the brain, reduces brain inflammation and boosts memory power by removing plaques. 2 gram of freshly grounded turmeric is recommended.
  2. Blueberries: Due to its unique antioxidant properties, Blueberries help in boosting memory power. This is done by reducing the oxidative stress on neural tissues which improve brain functioning. Add them to your breakfast cereal or munch on them as a snack. You can even add them to your milkshakes, smoothies or salads!
  3. Dark Chocolate: It contains compound flavonoids which improve blood flow to the brain and help in learning and improving intelligence.
  4. Fish: Fishes such as salmon, tuna and mackerel are all good sources of Omega 3 fatty acid which help in improving blood flow to the brain. They make you smarter.
  5. Nuts & Seeds: Nuts, especially like miniature brain shaped walnuts and seeds like pumpkin seeds are filled with healthier fats which improve brain functioning. Pumpkin seeds are loaded with zinc, magnesium and iron, the absence of which may make your brain stop functioning.

We hope this article helps you improve your brain function and make you smarter! Let us know your thoughts in the comments below.

If you found this article useful and would like to read more, click here. For more tips on improving brain function with exercise, nutrition, sleep and stress management, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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Building Muscles With Proper Diet & Exercise

Muscle Building TipsBody building has always fascinated me. My weight training journey began at the age of 16 and since then my goals have been very clear – building muscles and lifting weights! They became my passion. But I realized that just lifting weights to achieve a fit body was not the solution. Anything to do with fitness requires dedication and hard work coupled with smart eating and proper rest. This ultimately helped me achieve the results I was seeking.

You must be wondering how I managed to achieve what I was seeking. Well, the idea germinated in my mind after I watched a movie, ‘Pumping Iron’ starring Arnold Schwarzenegger – my body building idol. Arnold is perhaps the greatest bodybuilder of all time! It was his personality and muscles that I admired and got kicked about lifting weights.

It’s funny – I am half as tall as him, yet I wanted to have a body like him. I set out on the path of building muscles. Within a short period of time, I learned the techniques and secrets of building muscles – which I am about to share with you.

For many of us, gaining muscle would mean spending countless hours in the gym and we seldom think a good diet is important. Remember that our body needs calories and nourishment to feed growing muscle mass and to adjust to varying amounts of activity.

I am going to tell you about building muscles through a three tier process namely proper diet, good exercise and good rest. Each of these tiers is equal and important. Let us take a closer look at each of these processes.

1. Proper Diet

To build muscles you need a proper diet that consists of micro and macro nutrients. Micro nutrients are vitamins and minerals whereas macro nutrients are a combination of protein, carbs and fat. Eating each of these micro and macro nutrients in the right quantity is important to build proper muscle mass.

Just pumping iron or what we call ‘lifting heavy weights’ in the gym does not serve the purpose. One needs to create a proper balance between the two.

1.1 Protein

One needs to eat sufficient amounts of protein to build good muscle. The rule of thumb is that an average person needs one gram of protein per kg of his body weight to maintain his muscle mass, skin and hair. But an individual who is exercising needs almost 1.5 to 2 grams of protein per kg of his body weight to build muscles. For example, if you are 150 lbs(pounds) or 68kg, you should eat between 150 and 225gm of protein each day if you want to consistently gain muscles.

Proteins are found in eggs, meat, fish, cheese, milk and soya beans. Muscles are active tissues, unlike fats. Like every active thing, muscles also need proper maintenance. In order to maintain muscles, the body needs to burn calories and that’s one reason why our basal metabolic rate (BMR) goes up. More the muscle mass in the body, more the BMR level. Increase in BMR level avoids gaining fats in the body and is very helpful for fat loss as well.

1.2 Carbs

Including carbohydrates in your diet in the morning and post workout is essential. The primary function of carbs is to provide energy.  Carbs intake should be monitored very closely. One gram of carbs gives 4 calories. A number of carbs that get utilized as energy and the extra carbs that are still present, get stored as fat.

In order to avoid carbs getting stored as fat, we need to limit their intake. You can get Carbs from Sugar which provides the energy required for daily activities. Sugar may be available in three forms, lactose, fructose, and sucrose obtained from milk, table sugar, and fruits respectively. Carbs from Sugar Starch can be found in rice, beans, peas, and other grains. And lastly, carbs from fibers. Fibrous foods help in quick digestion of food and can found in some green vegetables, whole grains, peas, dry beans, bran, and soya beans etc. Fiber is also good to remove waste from your body.

1.3 Fats

Most people are of the opinion that fat is our enemy. Although, it gives 9 calories per gram. That’s much compared to carbs and proteins. The function of fats is to give energy during an emergency such as when the glucose level of the body dips to a low and there is no source of energy (Adenosine Tri Phosphate) and there is no food available in the body. In such a case, the body uses stored fat as the source of energy for that period of time.

You can get fats from olives, peanuts, sunflower, fish, nuts, flaxseeds and pumpkin seeds, soy products such as tofu or soy milk. Fats build healthy cells. Without a healthy cell membrane, the rest of the cell cannot function. Fats help the body use vitamins. Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods helps the intestines absorb these vitamins into the body. Therefore the diets should contain carbs, proteins and fats. You can get vitamins from the inclusion of green vegetables such as spinach and broccoli.

1.4 Water

It is the other important nutrient that is important for our body. One who is exercising should always hydrate himself or herself well. Water provides cushioning and lubrication between joints. Pain problems around joints are a very common among bodybuilders and strength athletes. Maintaining hydration and joint health is a very important part of your training over the long haul.

2. Proper Exercise

The second tier of building muscles is through proper exercise. Without exercise, it will be impossible to build huge muscles.  When we exercise there is a wear and tear process that takes place within the body and the immediate reaction of the body is to repair those muscles.

The greater and deeper the damage to the muscle, the bigger and stronger the muscle will be repaired. It is therefore important to schedule the exercise program in order to achieve great results. Weight training should be done 3-4 days a week and this should be coupled with cardio exercise on the balance days of the week when you are not weight training. With weight training, you will be able to build muscles and get stronger. With cardio, you will be strengthening your lungs and heart and it will help you increase your stamina.

3. Rest and Recovery

This is the last and final tier of building muscles. This aspect is the most neglected tier of the three. You train hard in the gym, nourish your body with proper nutrition but if you do not give enough time for your body to recover through proper rest, the body will not utilize the nutrients in a proper manner to build muscles. After a hard day’s work when you finally go to sleep, that’s when the damaged and tired muscles get repaired. One needs to sleep for at least 7-8 hours to obtain good results.

Muscle can only get stronger and bigger by stimulating it through hard exercise, helping it recover with high-performance nutrition and giving it rest.

Disclaimer: Before making sudden changes in your lifestyle, you may want to consult your doctor and trainer

If you found this article helpful and would like to read more on fitness, click here. Additionally, you can also join a live, interactive workout session with an expert by booking a GOQii PRO class through the GOQii App.

What were your key takeaways from this article? Let us know in the comments below!

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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