One of the main components of nutrition that every bodybuilder, whether professional or beginner, tends to know about is protein. Everyone knows that if you want to build your muscles and have a powerful physique, you cannot do it without protein. But just how much protein is necessary? Is there only one set way to calculate the required protein intake? Actually, there are several ways in which protein requirement is decided. A person’s history needs to be known before recommending protein requirements. Once all the details are known, trainers may choose one of the below methods to create the perfect nutrition plan which incorporates the right amount of protein for bodybuilders.

Methods of Calculating Protein Intake

By Calories

Some trainers calculate the total protein requirement as a percentage of the total calorie requirement. This can be anywhere between 30-35% depending on the level of training. 1 gram protein contains 4 calories. Considering that an average bodybuilder takes in about 4000 or more calories a day, they would need about 300 to 350 grams of protein every day. This would of course vary depending on how often they train and how tough the training is.

By Body Weight

Protein requirement can also be calculated by body weight. While an average person only needs 0.8 to 1 gram of protein per kilogram of their body weight, for an average bodybuilder, this can be in the range of 2 to 3 grams per kilogram. This high intake of protein needs to be
accompanied by heavy training as protein by itself does not create a muscular body.

By Goal

Muscle Gain or Weight Loss Consuming a diet that is high in protein suppresses appetite, so even if bodybuilders are
looking to shed some kilos before they pack on the muscles, it can be recommended to consume between 1.2 to 1.6 grams of protein per kilogram of body weight. If the goal is purely to gain muscle but not to the level of competitive bodybuilding, you would need to consume a
bit more, between 1.2 to 1.7 grams of protein per kilogram.

Once the protein requirement is calculated, it is necessary to check whether the requirement is being fulfilled through diet. The high protein requirements of bodybuilding may not always be fulfilled with food alone and in such cases, it is better to supplement it
with a protein powder instead of just gorging on more food. There are several protein powders available in the market, each with a slightly varying amount of protein per serving. Choose the protein with the best certifications for best results, such as Proburst’s range of
international protein that includes Whey Supreme, Nitrobuilder, Isoburst Supreme, Raw Whey and 100% Whey. Each product has high quality imported raw materials and proprietary formulations, trusted by over 1 crore customers.

You can buy Proburst products at your nearest retailer or even online at
www.proburst.com. Call now on 7807080000 or email info@proburst.com.

Yoga, having originated in India, is practised worldwide by millions of Yogis. Little is it known that there are many different forms of Yoga and each of them has a different set of benefits & a distinct set of practitioners. Here is a guide to the different types of Yoga :

1 . Hatha Yoga – Hatha Yoga is the mother of all Yoga practices & includes its physical aspects. It is a slow-paced form that does not follow a particular flow. It gently inducts a beginner into the practice of Yoga & also acts as a great means to unwind. It follows the techniques of breathing, postures ie asanas, meditation & relaxation.

2. Vinyasa Yoga – This form requires coordination of breath & movement to create a flow of postures or asanas with supposedly smooth transitions from one to the other. This style can be used with daily simple exercises like Surya Namaskar, seated poses, balancing poses & backbends to end with savasana.

3. Iyengar Yoga – This form of yoga focuses on alignment. Each pose & posture of this form is intense and has been held for a long time & expanded as you breathe. A lot of props get involved in this form like straps, blocks & blankets.

4. Bikram Yoga – This form of Yoga is also called Hot Yoga. It is usually done in a room heated to 40 degrees Celsius with 40% humidity that will make you sweat hard. It basically involves the practice of Vinyasa Yoga but in hot & sweaty conditions. It involves a flow of 26 postures that stimulate every part of the body.

5. Ashtanga Yoga – A contemporary form of the traditional form of yoga, Ashtanga Yoga is also called Power Yoga. This form of yoga also interlinks movements with breath but with the difference that its movements are not defined. With gradual progression, every asana is practised with inversion.

6. Jivamukti Yoga – This form of yoga has become a way of life for its practitioners which involves all, spiritual, ethical & physical aspects. It preaches the importance of being conscious about the environment & being kind to all beings.

7. Kundalini Yoga – Rooted in the concept of chakras this form of yoga focuses on breathing & core work ie pranayama. It tries to make you more aware of your mind & body by making you feel the flow of energy in you. This form also includes a lot of meditation, chanting, mudras & breathing from your core.

8. Anusara Yoga – This form of yoga is a spiritual form of yoga that is relatively new, upbeat & aims at making you find the light within yourself. It takes you on a whirlwind, soul searching journey using alignment & breathing routines. All these articles are both mentally & physically challenging.

You can buy Proburst products at your nearest retailer or even online at
www.proburst.com. Call now on 7807080000 or email info@proburst.com.