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Natural Bodybuilding vs Steroid Bodybuilding

natural bodybuilding vs steroid bodybuildingThis topic is one of the most discussed in the bodybuilding community and is very controversial too. Both natural bodybuilding and steroid bodybuilding have been practiced since long and each group feels that their method of body building is “right”. Before coming to a conclusion, let’s first understand the difference between the two and then decide which one is better.

Natural Bodybuilding 

  • Naturally bodybuilders do not use any sort of synthetic steroids or other drugs in order to build more muscle mass or get leaner. They entirely rely on lifting heavy weights, consuming a healthy diet and getting plenty of rest.
  • Natural bodybuilders may not be able to put on as much muscle mass as steroid users but they build muscles that are long lasting and sustainable.
  • Besides building muscles that last, they have a better overall health and faster metabolism.
  • It reduces blood pressure, increases bone density and keeps cholesterol levels under control. It improves your metabolism, reduces your fat percentage and is a great stress buster.

Steroid Bodybuilding

  • These builders use Anabolic-androgenic steroids. These drugs are a synthetic form of testosterone (the male hormone), are injected into the body for quick benefits but are illegal in most competitions.
  • Steroids may give you the pump to train at a higher level than you could possibly do naturally. Your recovery rate would be faster, you would be able to train for longer and build more muscle mass but all of this comes with several side effects and are potentially dangerous, in the long run!
  • Some of the serious side- effects of taking steroids for bodybuilding include:
    • Hormonal Imbalances – Suppressed Testosterone Production 
    • Infertility, low libido, testicular atrophy, Gynecomastia (breast tissue growth in a man) 
    • Accelerated Hair loss
    • Skin issues- Acne/oily skin
    • Increased heart rate
    • Increased LDL Cholesterol, Hypertension, Increased risk of Stroke/Heart attack
    • Liver Toxicity
    • Kidney Damage, Fluid retention
    • Mental Health Issues, Insomnia, Mood Swings
    • Increased risk of premature DEATH. 

Which is Better?

After reading the potential side effects of steroids, I’m sure you understand why going the natural way is the better choice! If you are looking to improve your appearance and increase overall health without any negative side effects, then you should stick to natural bodybuilding.

The best way to stay healthy and maintain a muscular body for long is finding ways to increase the natural testosterone production rather than counting on steroids that have dangerous health risks and eventually lose your muscles. If you are willing to train hard, have a proper plan, you will surely achieve your goal without any artificial/synthetic drug support. So, just set your goal and go after it!

To learn more about the natural ways to increase testosterone levels and bodybuilding, check out Healthy Reads or consult a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Do You Really Need Protein Supplements Before and After Your Workout?

protein supplements

Along with working out and staying active, it is important to take good care of what we eat before and after a workout for energy and tissue repair respectively. Primarily, the go-to in this case is protein but do you get your protein from protein supplements or from natural sources? Which works better? Let’s find out!  

What’s The Difference Between Natural Protein and Protein Supplements? 

You can get energy from natural sources as well as protein supplements. Normally, natural foods like fruits, nuts, eggs, chicken, pulses and cereals contain carbohydrates, proteins and good fats which help us get energy for a workout. They also repair tissues. Supplements on the other hand contain amino acids, B vitamins, caffeine, creatine and artificial sweeteners – quality differs from brand to brand. 

Who Needs Supplements? 

Normally, protein supplements are required for those who perform heavy workouts like athletes, wrestlers and bodybuilders. When the protein requirement is not fulfilled by natural sources, then supplementation is required. Even the amount of protein requirement depends on the person and whether they want to lose or gain weight. 

On the other hand, the amount of protein consumed should also be monitored because if it is not used up during the workout, it gets stored in the body as extra calories as 1g protein contains 4 kcal. The ideal protein consumption should be 1.2 to 1.7g per kilogram of body weight or 0.5 – 0.8g per pound of body weight. 

There are 3 forms of protein: 

  1. Protein Isolates: This consists of only protein (90-95%) and has carbs and fat removed from it through processing. This is mainly made up of whey protein.
  2. Protein Concentrate: is the combination of carbohydrate and fat (20-40%) and protein (20-40%). This is mainly made up of plant sources.
  3. Protein Hydrolysates: This is further processed and breaks the protein into amino acids which makes it more easily absorbed in the body. But it has a big disadvantage – it increases the insulin level of blood mainly which is made from whey protein.

There are many forms of protein supplements available in the market which are derived from various other sources. Comparing the above, try avoiding plant sources as they don’t provide sufficient protein for muscle growth. Whey is easily absorbed and digested whereas casein takes time to get digested but it’s good to consume before sleep as it helps in recovery of muscles and egg protein is another good option as it is easily absorbed by the body. 

Taking all of this into consideration, I would like to say that though it has several benefits, protein supplements also have major demerits such as the caffeine and creatine contents which affects blood pressure, creating cardiac issues by increasing heart rate, causing diarrhoea, a disturbed sleep cycle and gut intolerances, etc. 

Do note that most of these “health drinks” aren’t regulated by the FDA for safety purposes. So, before you pick a protein supplement, read the ingredients on the label and pick one that fits your requirement. Honestly, what I feel is that it is best to fulfil the protein requirement through natural foods! 

We hope this article helps you make a choice! Do let us know your thoughts in the comments below! For more articles on protein, check out Healthy Reads or speak to an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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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! For more on fitness and nutrition, check out Healthy Reads or you can get all this information directly from your GOQii Coach, along with effective exercise and meal plans customized for you! Subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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Active Rest For Muscle Building

Active Rest

Yes, you heard it right. Rest is an essential part of any training program. Even when it comes to classes or work, we recognize that a few days leave can be recharging and renewing. For athletes, this can be harder, as they may feel guilty for taking a day, a week or a month off their training plan. Whether you are training for a competition or feeling extra motivated, more is not always better. Rest days are just as important as exercise. In fact, a successful fitness regimen isn’t complete without rest days.

What is Active Rest?

In terms of Rest days, there are 2 types of rest days

  • Passive Rest
  • Active Rest

Passive rest means a day of total rest without any physical activity, whereas Active rest means including low-intensity exercise that promotes blood flow to the muscles, helping them to recover better and faster.

Active rest is the sweet spot between being idle and training intensely. The goal of Active rest is to help your body heal from exercising by reducing the likelihood of inflammation and soreness. It allows your body to recover and repair. On your Active rest day you need to be active enough to increase blood flow, but gentle enough to allow your muscles to heal. 

Benefits of Active Rest

Whenever we use our muscles for exercising, our body turns glucose into Lactic acid; this is how our muscles get the energy to perform. Once our muscles stop working, the lactic acid our body remains in our muscles and causes that dreaded post-workout soreness. Active rest helps lactic acid move out of our muscles and dissolve into our bloodstream, so it’s not around to cause us pain afterward. The increased blood flow also makes it to our joints, reducing the chance of joint and muscle inflammation. It is essential for muscle growth. Exercise creates microscopic tears in your muscle tissues. But during rest, cells called fibroblasts repair it. This helps the tissue heal and grow, resulting in stronger muscles.

Active rest is also known to improve our mood and keep us from getting the post-workout blues, while also alleviating any fatigue. Plus, it’s great for our heart since it increases our heart rate and builds endurance.

Planning an Active Rest Day

An active rest day should include a different activity from your usual workout at the gym. You shouldn’t be working at maximum effort. Rather, go slow and don’t push yourself too hard.

Examples of active recovery exercises include:

  1. Stretching: is a simple and effective way to maintain increased blood flow and relaxation.
  2. Yoga: lengthens our muscles and tendons, aids in their recovery, and helps our body develop better mobility and flexibility.
  3. Meditation: is a great way to rest and refresh your mind. If sitting still for extended periods isn’t for you, there are alternative ways of meditating that keep your body busy and your mind free, such as doing the dishes or knitting.
  4. Swimming: is a low-impact exercise that’s easy on your joints and muscles.
  5. Walking or Jogging: is one of the best forms of Active Rest. Walking or jogging at a leisurely pace can enhance blood flow and help with recovery.
  6. Cycling: at a leisurely pace is an excellent way to get in an active recovery. It is low-impact and doesn’t put pressure on the joints. One can cycle either on a stationary bike or on a bicycle outdoors.
  7. Myofascial release with a foam roller: Active rest doesn’t only include movement. One also can stretch and roll a foam roller over parts of your body and get many of the same benefits. If your muscles are sore, foam rolling can help relieve tightness, reduce inflammation, and increase your range of motion.

A Word of Precaution

Active rest day exercises are generally considered safe. During active recovery, make sure you aren’t working harder than about 50 percent of your maximum effort. This will give your body the chance it needs to rest. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery. If you’re injured, in pain, or very fatigued, your body may need passive recovery which means total rest.

We hope this article helps you make the most of your workout and recovery. Do let us know your thoughts in the comments below. For more on muscle building, check out Healthy Reads. You can also get these tips and know more about Active Rest or set up your own fitness routine by speaking to a GOQii Coach. To subscribe for personalized health coaching, click here: https://goqiiapp.page.link/bsr

Stay Active and #BeTheForce 

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