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.

Teenagers have erratic eating habits but at the same time, they need the most care in terms of their diet & nutrient intake. While their bodies are still growing & developing, they need a host of essential micro & macronutrients to sustain that growth & development like carbohydrates, proteins, unsaturated healthy fats, iron, calcium & others. Some of the superfoods that can turn out to be essential for Teenagers are as follows:

1. Yoghurt with Nuts:
Low Fat Yoghurt is a rich source of calcium which is essential for the growth of bones & hair. While yoghurt in its regular form is the best, teenagers can be given frozen yoghurt for being more palatable & an alternative to ice cream. In this frozen yoghurt, you can also add nuts like walnuts, cashews, and almonds for their high amounts of zinc, iron, magnesium and unsaturated fats.

2. Peanut Butter:
Peanuts like other nuts are high in unsaturated fats & provide calories that teenagers need at their age & activity levels. Peanut butter gives a good dose of protein & is packed with iron as well. So a good spread of peanut butter on a slice of bread or a cracker or a slice of apple can do wonders.

3. Whole Wheat Pasta with Tangy Tomato Sauce :
Carbohydrates are usually looked down upon by many, teenagers need them. And the best source of carbs for teenagers are whole grain items & whole wheat pasta fits the bill. It also has dietary fibre, iron & minerals. With pasta, you get to choose the type of sauce, amongst which,
tomato sauce is the healthiest. Tomatoes are rich in beta carotene, Vitamin C, Vitamin E & antioxidants.

4. Broccoli, Celery, Carrots & Cauliflowers with Hummus :
These superfood veggies have minimal calories but are abundant in nutrients. They provide beta carotene, reduce the risk of cancer, lower blood pressure and provide a host of essential micronutrients. Hummus, being a chickpea puree, gives protein along with lots of iron &
magnesium.

5. Grilled Salmon with Quinoa :
Salmon is a good fish to be included in the diet of teenagers due to its high content of Omega-3 polyunsaturated fatty acids which help your heart, brain & bones. Quinoa on the other hand is a low-fat alternative to rice & is a superb source of protein, iron, potassium & vitamin B.

There are more superfoods that can be of great help when included in the diet of a teenager like spinach, avocado, garlic, mangoes, grapes & other fruits.

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.

Once you have contracted the virus, your body is literally invaded by an external & deadly micro-organism that causes damage to you. Once you have contracted this virus, the body uses all its might, every weapon & ammunition in your immune systems armoury to fight back against this virus to push it back & repel it from your body. This is where the body loses a high amount of muscle mass, energy & appetite. Even the medication causes the body to become weaker & the feeling of illness can cause a huge psychological trauma to the patient. As a common symptom, you also lose your sense of taste & smell which further reduces your urge & drive to eat anything, leaving healthy food. Even after the virus leaves the body, people experience chronic symptoms like chronic fatigue syndrome which is persistent for weeks or months. But this post-infection phase can become a lot easier to make you come back to your healthy state of being & come back even stronger & sharper with simple diet tricks.

These are as under :
1. Consume nutrient-dense carbs :
Energy is the first & the more important factor that needs to be restored in the body. This requires nutrient-dense carbs that can be easily digested & absorbed in the body to ensure smooth metabolism. Rich carbohydrate sources like whole grains, lentils, fruits, vegetables, eggs, dairy products, chicken or fish can help in providing this. Delicacies like masala khichdi with lots of vegetables, dal rice, curd rice, paneer sabzi, soya chunks curry, phulkas or rotis, steamed chicken or steamed fish, seasonal fruits, milk products & eggs can not only be palatable but also provide the much-needed carbs for easy absorption.

2. Consume protein-rich foods & supplements :
During infection, you undergo a lot of muscle loss & the body goes through a lot of wear & tear. The body also uses the entire immunity arsenal which is basically built with proteins. The body also experiences severe tissue damage. It is during this time when adding protein to the daily diet is extremely critical to replenish & rebuild the body. Protein-rich foods like paneer, milk, curd, dals, soya nuggets/chunks & nuts for
vegetarians and eggs, chicken, fish & meat for non-vegetarians provide this much-needed protein to the body as it is a building block of life. These dietary sources, especially for vegetarians, do not fulfil the daily protein requirement in a normal healthy person, leaving aside a person recovering from the pandemic whose protein requirements are more. For this, a dedicated supplement like Proburst Back2Health
not only fulfils the protein requirement of a recovering body but also provides essential micronutrients like Zinc, B Vitamins & Vitamin D. So Proburst Back2Health meets the role of 3 different supplements & replaces them so you don’t have to take additional supplements of protein, multivitamins or a zinc tablet-like Zincovit.

3. Hydrate as much as possible :
Hydration after infection during the recovery period is extremely important. This can be in any form like water, lassi, buttermilk, coconut water, fresh juices, lemon water, soups or even vegetable juices. One more important way of hydration that meets another purpose is by making & drinking energy booster drinks of your choice. Mixing ingredients like amla, tulsi, ginger, giloy, cinnamon, turmeric, honey & peppercorns in a kadha or juices/extracts of beetroot, apples, carrots, pomegranates & lemon can provide a boost to immunity & also provide the necessary hydration that the body needs to recover & come back stronger & sharper. Thus, a healthy & comfortable diet is key along with essential supplements like Proburst Back2Health to recover from the aftermath of Covid-19, in no time, & not just come back to normal health but come back stronger & sharper.

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

Today’s urban women have to face more tribes & tribulations than ever as they battle home and work & yet manage to strike a distinct balance between the two. But in this daily journey, nutrition requirements take a back seat as they face deficiencies of many macro & micronutrients which are necessary for a healthy life. There can be many reasons why today’s urban women develop these nutritional deficiencies which include erratic diets, hectic schedules, other family members & other chores getting more priority or even just a pure lack of knowledge about which nutrients should be included in a healthy woman’s diet.
Some of these common deficiencies that urban women face & how to tackle them
are enlisted below :
– Iron Deficiency :
Iron is the largest component of RBCs that binds itself with Haemoglobin to transport oxygen to the cells. While iron is a trace element,
it is common in urban women especially during menstruation & generally more frequent in vegetarian women. This deficiency can cause anaemia, fatigue, dizziness, headaches & can even affect immunity & brain functionality.
Common sources of iron for women include red meat, shellfish & for vegetarians, it includes rajma, dals, pumpkin seeds, sesame seeds, leafy vegetables & cashews. While non-vegetarian sources provide the most bioavailable iron, plant sources are more difficult to break down to be absorbed. This makes iron deficiency more prevalent in vegetarian women. Women should also add Vitamin C to their diet along with Iron as it enhances iron absorption.
– Protein Deficiency :
Protein is an important macronutrient & often called the building block of life. It is responsible for building & rebuilding muscles, building immunity, developing hair, skin & nails. Protein intake is also required for the development & secretion of hormones which result in increased productivity & holistic wellness. It also plays a vital role in weight management & makes women feel fresh energetic throughout the day. An average urban adult woman requires daily 1gm of protein & as many as 80% of Indians consume less than this daily protein requirement, as per an IMRB survey. This proportion goes even high for vegetarians & women.
While pulses, legumes, soy chunks, nuts, seeds & grains provide protein, they are said to be sources of incomplete protein. Sources of complete protein include egg whites, milk, chicken, fish, red meat & whey proteins. There are several whey protein supplements available in the market including Her-Be-Her range of protein supplements by Proburst which are designed especially for women. This range includes Her-Be-Her Active Woman for the active women of today & Her-Be-Her PCOS which is a special protein supplement for women having PCOS condition which is more prevalent in today’s urban women.
– Calcium Deficiency :
Calcium mineralises bones & teeth. It aids in neurotransmission, muscle contraction, intracellular signalling & plays a role in preventing PCOS in women. While it is the most abundant mineral in the body, its deficiency causes an increased risk of osteoporosis in women. The main dietary sources of calcium include dairy foods, almonds, beans & leafy vegetables. Apart from dietary sources, it is also preferred that urban women also consume calcium supplements many of which are available over the counter.
– Vitamin D Deficiency :
Unlike other vitamins, Vitamin D is a fat-soluble vitamin which is called the sunshine vitamin as early morning sunshine plays an important role in Vitamin D synthesis action in the body. Vitamin D is essential for healthy bones, healthy hair, healthy hormone levels & even aids fertility. Lack of Vitamin D causes muscle weakness, bone loss & also causes calcium deficiency which increases the risk of fractures & bone injuries.
Dietary sources of Vitamin D are extremely skewed towards non-vegetarians as they include fatty fish like salmon, mackerel, sardines & egg yolks which make it essential for vegetarian women to rely on external Vitamin D & D3 supplements.
– Vitamin B12 Deficiency :
Vitamin B12 is required for proper neurological function and it aids the formation of RBCs in the blood. While deficiency of Vitamin B12 can be caused due to inadequate intake, it can also be caused due to inability to absorb Vitamin B12 in the body due to intrinsic factors like women on acid-blocker medication & women with inflammation in the small bowel. Even worse off than Vitamin D, Vitamin B12 is only found in natural form in animal products like salmon, lamb & eggs. Vegetarians & vegans only have the option to rely on external Vitamin B12 supplements to meet their nutritional requirements.
Thus, urban women, who contribute shoulder in today’s world do face an increased risk of lack of well-being due to lack of nutritional elements in their diet or non-consumption of nutritional supplements. While a balanced diet and a healthy lifestyle can meet most of the nutritional requirements, for other nutritional deficits, they have to rely on supplements which are where Proburst comes to their rescue with its range of nutritional supplements especially with products designed especially for women of today.

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.

Resolution is synonymous to New Year and with 2020 ringing in less than 15 days we are sure your resolution list must be ready. Wouldn’t it be great if you take up a fitness challenge so that you enter the coming year with a fit mind and body? Every single thing you’ll be doing this month is designed to strengthen you. Don’t skip ! Use a handy calendar to pencil in your activity, check off each challenge, and track your sleep each night. Wondering ‘Do I really need this?’ Well, the answer is simple! Yes, you do. This will help you develop a fitness habit, and hopefully build up some strength along the way. Oh, just one side note, make sure you follow it religiously otherwise it’ll be like throwing all the hard work down the drain and let’s be reasonable, we don’t want that.

Presenting 10 days challenge for New You!

1. Start this challenge by setting the goals you want to achieve.
2. Most importantly, become an early riser.
3. Step out for a 15min walk. So, refreshing!
4. Stay hydrated and drink at least 8 glasses of water.
5. Daily stretch for 10min before and after the workout.
6. Get 7–8 hours of sleep. Ah! The happiness of ideal beauty sleep.
7. Haven’t you gained enough calories yesterday? Switch to a healthy meal today.
8. Don’t make any excuses. C’mn bro! Just a few days to go. Don’t you want to follow the same routine in 2020 as well?
9. Pack a healthy snack for lunch. Obviously, tomorrow you’re gonna go crazzzzyy!!
10. Ring in 2020 with a promise to be a better version of yourself. YAAYYY!! Happy New Year!

Since we are already talking about the challenge, how about taking this to the next level by adding protein supplement? If you have a New Year’s resolution to work out more or adopt a healthier diet, then you should really consider whey protein. Proburst Whey Supreme combines adequate protein intake with regular exercise, thereby stimulating muscle growth which ultimately, increases muscle fibres and speeds up your metabolism. Each serving contains Whey Protein Concentrate and Whey Protein Isolate for improved recovery after a strenuous session. Another supreme product is Proburst BCAA Supreme, a fantastic supplement for a wide variety of athletes. It prevents the breakdown of muscle and loss of amino acids during exercise. The result of which is decrease in muscle fatigue after training. In short, this BCAA powder by Proburst is a perfect intra-workout formula for muscle recovery.

Lastly, all you need is a good pre-workout formula and nothing is better than Proburst Predator. It improves the performance, focus, endurance levels, and strength of the body, hence, an ideal supplement to bring out the Predator in you.

Like our little challenge/guide? In 2020, we’ll do a quick write-up on how to stick to your resolutions. In meanwhile, follow these 15 rules and step into the New Year with a fit mind, body, and soul. Also, never forget, ‘it is never too late to set goals and challenges’!