Category Archives: Health

Top 5 Bcaa Supplements You Need To Include In Your Bodybuilding Routine

Top 5 Bcaa Supplements You Need To Include In Your Bodybuilding Routine

Branched chain amino acid or BCAA supplements have become an integral part of a lot of people’s fitness regime. These supplements have 3 essential amino acids in the ideal ratio of 2:1:1 – 2 parts leucine and 1 part each iso leucine and valine. Leucine is considered one of the most important amino acid. It activates complex muscle building pathways, reduces muscle damage after strenuous workouts, and help in lean muscle building.

BCAA benefits

The main benefits of consuming BCAA supplements regularly are –

  • Increases muscle growth
  • Better muscle recovery
  • Promotes fat loss
  • Reduces fatigue and muscle soreness
  • Maximizes pump

BCAA daily requirement

Taking BCAA supplements depends largely on your fitness goals and the kind of workout routine you follow. For women a minimum of 9 g BCAA per day is recommended and for men the daily requirement is 12 – 13 g.

When to consume BCAA supplements?

Professional bodybuilders and athletes prefer taking BCAA supplements as an intra-workout supplement. But you can take it pre or post workout as well. It will keep you energized throughout your workout. Nutrition experts say that BCAA supplements are more important for vegans and vegetarians because they don’t get the required nutrition from animal food sources.

Food sources rich in BCAA

You can get BCAAs in natural food sources as well. Some of the most rich BCAA food sources are – lentils, nuts, fish, quinoa, pumpkin seeds, poultry and meat, tofu, and milk. But relying on just food sources is not recommended. You can include high quality BCAA supplements available online and use them as pre workout supplements as well.

Here are the top 5 BCAA supplements you need to include in your bodybuilding routine.

GNC AMP Gold Series BCAA

GNC AMP Gold Series BCAA Advanced BCAA with vitamin B6 is one of the top selling GNC pre workout supplements. Push yourself extra hard with GNC AMP Series BCAA Advanced. It is caffeine free and creatine free, improves recovery time and immunity, prevents muscle breakdown during intense workouts, and provides better muscle strength. Each serving provides 7 g BCAA and with the perfect ratio of 2:1:1 of amino acids.

It is available in 3 flavors – orange, green apple, and kiwi strawberry. It is enriched with 3 amino acids – leucine, valine, and isoleucine; and 3 other essential nutrients – glutamine, Vitamin B6, and L-citrulline. The best part about GNC AMP Gold Series BCAA Advanced is that you can also take it post workout to prevent muscle soreness and fatigue.

You can buy GNC pre workout supplements and complete range of other GNC products on www.guardian.in.

Nutrabay Gold BCAA 4:1:1

One of the top selling vegetarian BCAA supplements online in India is Nutrabay Gold BCAA 4:1:1. It is a premium blend of BCAA with a high concentration of L-leucine. BCAAs or branched chain amino acids are considered to be building blocks of protein. They help in maintaining muscle tissues during intense workouts. They function as anabolic agents helping the body in maximizing fat loss and minimizing lean muscle loss. Each serving provides 7 g BCAA to accomplish your fitness goals.

It is available in 2 delicious flavors – watermelon and berry blast. The main benefits are – BCAA leucine stimulates muscle protein synthesis, helps in faster recovery, it is infused with electrolytes to reduce fatigue and replenish lost minerals during sweating. It has no added sugar, is banned substances free, gluten free, tested for purity, soy free, and dairy free.

GNC PMD BCAA Powder

Looking for a great GNC pre workout supplement enriched with BCAA, then do check out GNC PMD BCAA powder. The sequenced ratio of 2:1:1 is an ideal blend and makes it one of the best GNC pre workout supplements for extra pump and power. You can even have this as an intra-workout or post workout supplement.

GNC BCAA offers essential amino acids that your body cannot synthesize and must be obtained through diet. It is enriched with 2 essential ingredients – HICA (alpha – hydroxyisocaproic acid) to support lean muscle mass, help you train harder for longer, and reduce soreness; and KIC (alpha ketoisocaproate) that helps in muscle cell recovery, increases muscle strength, and reduces muscle damage during intense workouts.

MuscleBlaze BCAA Pro

MuscleBlaze is one of India’s most popular fitness supplements brands. It is known for its whey protein powders and mass gainers. But MuscleBlaze BCAA Pro is also worth a mention. MuscleBlaze BCAA Pro is an intra-workout supplement specially formulated with muscle recovery boosters and rehydrating electrolytes. It is ideal for professional bodybuilder, athletes, weight training enthusiasts, and powerlifters.

MuscleBlaze BCAA Pro provides 7 g BCAA in the ratio 2:1:1. It is great to replenish amino acids lost in intense training sessions. 2.5 g Glutamine per serving helps in speeding up muscle recovery and minimizes catabolism. The electrolyte blend provides energy throughout the day. it is one of the bestselling BCAA supplements online.

Dymatize All 9 Amino

Dymatize is one of the top selling brands online when it comes to fitness supplements. Dymatize All 9 Amino is an affordable and great quality BCAA supplement that you should definitely include in your routine. It is a vegetarian formula that’s ideal for muscle building. Effectively building and maintaining lean muscles requires all 9 essential amino acids and getting them through diet can be difficult. That’s why you need to include a good quality supplement in your diet.

It is available in 3 flavors – fruit fusion rush, orange cranberry, and jolly green apple. Each serving provides 10 g EAAs and 7.2 g BCAAs. Dymatize All 9 Amino is most beneficial because it contains all 9 essential amino acids optimal for muscle protein synthesis. The great taste and high mixability makes Dymatize All 9 Amino one of the most preferred BCAA supplements.

It is always recommended that you consult your doctor before including any new kind of supplement in your routine to avoid any allergic reactions and side effects.

Sciatica

5 Things You Need to Know About Sciatica

Sciatica is one of the most common types of pain affecting up to 40% of people at some point during their life. This condition often becomes more frequent in older adults. Chronic back pain sufferers tend to be more susceptible to sciatica, as well as those who are obese, sedentary or smoke.

What Is Sciatica?

Sciatica often gets placed in the same category as regular back pain; however, it is different. The pain originates in the body’s two largest nerves, the sciatic nerves. These nerves travel from the lower spine, through the buttocks, down the back of each leg and to the feet. Sciatica occurs when the root of the nerve becomes pinched or irritated and pain can be felt at any point along the nerve branch.

What Are the Symptoms of Sciatica?

Sciatic pain symptoms can vary greatly between people and between each individual episode. Some of the common symptoms of sciatica include:

  • Numbness
  • A dull aching pain
  • Electric shock sensations
  • Tingling
  • Stabbing pain
  • A burning sensation

The severity of pain can vary from a mild ache to intense pain that makes it difficult to stand or walk.

What is the Physiotherapy Treatment for Sciatica?

Because sciatica is caused by pressure on or irritation of the sciatic nerve, it makes sense to remove this pressure or reduce what is triggering the sensitivity. Physio for sciatica aims to achieve this by reducing muscle tension and mobilising stiff joints that are causing the irritation. Physio for sciatica is based on four important steps:

Step One – Reduce Pain and Provide Protection

Pain relief is the first thing to focus on when seeking treatment for sciatica. As well as this, reducing inflammation is important. Although inflammation is a natural part of the healing process, excessive inflammation can be the cause of sciatica.

Step Two – Restoring Strength, Flexibility and Normal Posture

Once the pain and inflammation have settled, it’s time to restore normal function. This includes restoring normal resting muscle tension, range of motion of the spinal joints, posture and muscle flexibility. This may include manual therapy and a variety of exercises that your physio will develop.

Step Three – Restoring Full Function and Control

In this stage, a physiotherapist will begin rehabilitation to allow the patient to return to normal activities. As each patient will have different goals, each rehabilitation program will vary depending on individual needs.

Step Four – Prevention

Sciatica often returns when rehabilitation hasn’t been completed properly. This step involves fine-tuning strength and mobility while teaching the patient self-management techniques that reduce the risk of a recurrence.

How Long Will Sciatica Take to Heal?

Sciatica symptoms usually ease after a period of rest whilst avoiding aggravating activities. Although each patient is different, in general around 90% of sufferers recover within six weeks.

What Are Some Sciatica Exercises for Pain Relief?

Strengthening and stretching exercises each day can help with sciatica symptom flare-ups. With physio support the following exercises may help:

  • Lie on your back with knees bent and pull both knees to chest. Hold this position for 5-10 seconds, then rest and repeat 5-10 times.
  • Just like the exercise above, but with individual legs, one knee first and then the other
  • Lie on your back with knees bent, stretch arms out to the side. Gently roll your knees side to side. Hold for 5-10 seconds, rest and repeat 5-10 times.

Sciatica can be very painful and interfere with normal activities. However, it’s rare for permanent damage to occur, and the majority of pain is due to inflammation which improves over time. Physio for sciatica aims to reduce this inflammation, while improving strength, flexibility and posture problems that are causing the symptoms. You can find out more about treating sciatica by contacting your local Perth Physio.

At The Point When To Convey Your Canine To The Vet: 5 Signs To Watch Out For

One of the greatest difficulties a puppy proprietor needs to confront is dealing with a debilitated pet. While an episode of looseness of the bowels or absence of hunger can be alarming, it doesn’t really imply that you should take him to the vet immediately. In any case, if the issue holds on for over multi day, it’s presumably insightful to call the specialist. Is my pooch’s condition genuine or am I simply terrifying? Realizing when to bring your textured companion to get looked at can be befuddling particularly to new pet proprietors. Here are 5 signs that you ought to convey your puppy to the vet:

Stomach torment or distension

Stomach torment is a notice indication of a therapeutic crisis and your pet must be conveyed to the vet immediately. When you feel your fuzzy companion’s guts and he hints at torment, it might imply that he has a bent stomach which has finish check. It is called gastric widening volvolus or all the more usually alluded to as swell. Liquid distension from coronary illness and inside seeping due to burst spleen may likewise cause stomach torment in pooches.

Fall or dormancy

There are days that your pooch may appear to be sluggish and torpid however on the off chance that this continues for 24 to 48 hours, it’s an ideal opportunity to take him to the vet. In the event that you watch your puppy to have drawn out times of rest, lack of engagement in connecting or playing, stowing away in surprising spots and no craving for your every day walk, he might encounter fall. This is normally caused by anaphylactic stun, hypersensitive reaction, hypoglycemia, interior dying, parchedness, metabolic misery and even Addison’s infection.

Leg loss of motion

In the event that you watch your hairy companion all of a sudden experiencing issues utilizing at least one of his legs, this is most likely herniation in a piece of his spinal rope. This is commonly a medicinal crisis in pooches. Whenever left untreated, it can prompt changes in your pooch’s psychological state.

Eye issues

Red eyes, protruding eyes and in addition extraordinary swelling and tearing are viewed as eye crises in pets and they ought to be conveyed to the vet at the soonest time conceivable. At the point when left untreated, eye issues will decline and can prompt visual impairment.

Seizures

A seizure, particularly when experienced in bunches, demonstrate a medicinal crisis. It might be caused by genuine basic conditions, for example, a cerebrum mass, electrolyte irregularity, poison ingestion or epilepsy. Have your pet checked by your vet immediately.