Yoga for acidity or acid reflux

Healthy living: Yoga poses to treat acidity

According to research published in the National Institutes of Health, practising yoga was shown to help regulate and/or alleviate symptoms connected to digestive disorders, such as acid reflux.

Acid reflux or acidity is a prevalent ailment which develops when the stomach generates too much acid. Food breakdown happens typically by the acid caused by the stomach, but occasionally the stomach’s acid production goes overboard, producing an excess of acid.

“Proper chewing of food, drinking enough water, and stopping smoking are essential for those with acid reflux or heartburn; otherwise, it may make the condition worse. Along with a few other naturopathic remedies, yoga may help reduce acidity in the digestive system and effectively treat acid reflux,” said Dr G Prakash, Deputy Chief Medical Officer, Jindal Naturecure Institute.

Studies have indicated that people who experience acid reflux report stress as a key contributing factor to their acid reflux symptoms. According to research published in the National Institutes of Health, practising yoga was shown to help regulate and/or alleviate symptoms connected to digestive disorders, such as acid reflux.

Paschimottanasana, or the Forward bend position,

It is helpful for promoting better function of abdominal organs. Because of its holistic benefits, the pose cures digestive issues like acidity, which are connected to an imbalanced digestive system. This asana also helps in regulating the menstrual cycle and reducing abdominal fat.

Halasana (Plow Pose)

Halasana is known as the plough posture as the phrase “Hala” is Sanskrit for “plough”, and “asana” means “pose” in Sanskrit. It has the ability to increase flexibility, strength, and the spinal muscles as well. It’s an efficient way to relieve tension in the shoulders and back muscles as well.

Vajrasana (Thunderbolt Pose, or Diamond Pose)

This is a fairly easy yoga posture that may be practised either after lunch or dinner. This asana is one of the best for acidity since it improves digestive function, reduces bloating, and helps to alleviate abdominal discomfort. Also known as the “diamond pose,” Vajrasana is a good meditation and breathing posture for cultivating tranquilly.

Pavanamuktasana (Wind-Relieving Pose)

It is another powerful posture for reducing acidity, and as such, is quite useful for healing digestive issues, such as constipation and gas. It also massages the intestines and other organs in the belly and strengthens the lower back and abdominal muscles. It has other benefits, such as improving circulation in the hip joints and easing stress in the lower back.

Ushtrasana (Camel pose)

The practice of Ushtrasana helps to promote digestion by stimulating the abdominal organs. It increases the strength and flexibility in the chest, belly, and neck and also aids in better blood flow to the pelvic area and the brain. In order to allow for better capacity in the lungs and chest, this asana is beneficial. This asana also releases stress from the abdominal area, further treating acidity.

Kapal Bhati Pranayama (Breath of Fire Technique)

This breathing technique generates body heat, which then breaks down waste materials and toxins stored in the body, most especially in the stomach region, thereby lowering acidity. It has the additional benefit of increasing your lung capacity, making them stronger.

Naturopathy tips for healing acidity and gas.

While yoga may be a fantastic cure for stomach and acidity issues, it’s helpful to include some easy dietary modifications and good eating habits to get visible improvement in overall gastrointestinal health.

It is recommended that rather than drinking an ounce of water, drink lots of it. And don’t rely on only water. Instead, drink green tea, fruit juices, lime water, and fruit smoothies, coconut water instead. This will assist you to lower your chances of developing heartburn since it will lessen the acidity in your stomach.

Spicy food is often related to increased acidity. People with acidity have to be extra careful while making meals with red sauce, vinegar, or similar foods since they may do quite some damage. Instead, increase your consumption of fresh fruits and raw vegetables, which have greater water content and nutritional value.

Eating at irregular hours also often leads to acidity. And so, naturopaths also advise eating meals on time and not skipping meals.

Additionally, people should avoid eating too much or too little since these actions may lead to an imbalance in the body. Eating modest portions throughout the day instead of one or two large meals can help ensure that you are getting enough nutrition. Thus, not only is it a beneficial habit to relieve acidity, but also for maintaining a healthy lifestyle overall

FEW EARLY SLEEPING HACKS

Sleeping is as important ans earning wages for living, proper sleeping results in healthy life and hormonal balance in body.

Here are few hacks with which you can sleep early and make yourself healthy, wealthy and wise .

1. Military method of falling asleep

One of the most popular ways to do so is by following the Military method. The sleep hack was first designed by the US Navy Pre-Flight school to help pilots fall asleep in less than 2 minutes twice, no matter what distractions are present. It is also said to help put people to sleep even if they are sitting up!

To fall asleep the military way, focus on relaxing your facial muscles. Drop your shoulders and release the tension, dropping your hands to the side. Now, deep exhale, relaxing your chest. Relax your thighs, legs and calves. Imagine a real calming visual imagery and with time, you will find yourself asleep! The more times you practice, the better you get at this and would be able to fall asleep faster.

2.  The 4-7-8 method 

This popular method of falling asleep focuses on muscle relaxation primarily and sleep faster. It's also referred to as a breathing method that combines the power of meditation and visualization.

To do so, start by placing the tip of your tongue against the roof of your mouth. Purse your lips and the tongue should remain so. Now, gently part lips and begin to exhale through the mouth. Close your lips, inhaling through the mouth. Count to 4 and hold your breath for 7 seconds. Exhale again, doing so for a good 8 seconds.

The aim is to try to be mindful of your actions and not remain too 'alert'. Complete this 4-7-8 cycle for at least four full breaths. You will find your body enter a relaxed, calmer state of mind and willing to go to sleep.

Note, if you have an underlying respiratory condition, check with your doctor beforehand to try this, since this could increase the severity of some of your symptoms.

3. Progressive muscle relaxation 

Here's another science-backed strategy to help you go to sleep easy. This hack focuses on easing and relaxing the tension in your muscles, which would then promote an aura of relaxation through the body. It also often is recommended to people suffering from insomnia.

To try this, arch your eyebrows as high as possible for at least 5 seconds. This will create some tension in your forehead. Relax the muscles immediately and wait for at least 10 seconds. Similarly, create some tension in your cheeks by smiling widely. Hold for a few seconds. Now pause. In the same manner, start progressing down downwards and create a tensing-relaxing measure all over your body. This routine would release all stress and let your body fall asleep naturally.

4. Paradoxical intention 

There's another way of naturally falling asleep, especially if you experience sleep problems or insomnia very frequently.

The aim of this experiment is to help your body unwind, by forcing the body to do just the exact opposite. Basically, paradoxical intention focuses on telling your body to stay awake intentionally to fall asleep faster. It may be an untraditional method of falling asleep, but science says that this method can help you sleep faster than any other method, and is in fact, more effective than other methods.

What else you can do . . 

Besides these scientific methodologies, you can do a lot more to promote better sleep and fall asleep faster. A lot of the basic tweaks need to come from your lifestyle and diet. If you can, stop using stimulants and triggers like caffeine a few hours before retiring for bed. They negatively impact your sleep. Avoiding eating heavy food at night may also be a good way to rest your digestive system and sleep better. Instead, go for soothing teas and concoctions which help you relieve stress, anxiety and feel better.

You can also try visualizing a calm place or a scene to clear your thoughts. For a lot of people, visualization, or imagery distraction works a lot easier than traditional methods like counting.

There are also methods like acupressure, holistic healing which can be given a try. Of course, they need to be done regularly under the expertise of a trained professional.

Try and also maintain proper sleep hygiene in the room that you sleep often. From clearing away the clutter, keeping the room cool, freeing away gadgets and screens from the bed or using aromatherapy, there are a lot of hacks that could potentially help you sleep better. Taking a warm, soothing bath, or even wearing socks to sleep can also help.

....stay healthy and stay blessed

PROTEIN IMPORTANCE IN BODY

 Now a days the trend is going on that people are using protein powders to build their body or to increase their stamina but few people are aware about the disadvantages of its over dose.

In this article we will first discuss about the function and advantages of protein in body and later the disadvantages of its over dose.

 IMPORTANCE OF PROTEIN IN HUMAN BODY :-

Excluding water and fat, the entirely  human body is made up of protein. Protein is the main component of muscle, bone, organ, skin and nails. Excluding water the muscles are made up of 80% of protein, making this nutrient very important for the human body.

HOW IS PROTEIN USED IN HUMAN BODY:-

The body break down the protein into amino acid  and absorbs it. It is used to build muscles and organs and to make hormones and antibodies.

HOW MUCH PROTEIN DOES THE BODY NEED:

The daily maximum amount of protein a body should get is 2gms/kg of body weight.Consuming more will not increase synthesis but increase the amount consumed as energy and lead to an increase in body fat. Too much of protein can also burden lever and kidney.

* It is important to adjust the amount of protein you consume everyday.

*If you eat three well balanced meals a day, you should easily be able to acquire the amount of protein your body needs. The important thing is not only how much you eat, but also what you eat and  when you eat it.

CONSUMING PROTEIN AND CARBOHYDRATE TOGETHER:-

When protein is consumed along with carbohydrates (sugar or glucose), blood sugar rises and insulin is produced, promoting amino acid synthesis.
Carbohydrates are also used as the first energy source, preventing the use of amino acids. After exercise, it is a good idea to have something like a jelly drink that allows you to consume both carbohydrates and protein at the same time.

WHEN TO CONSUME PROTEIN:-

It is important to consume protein at the right time. The ideal time to consume it is immediately after exercise.
The body breaks down protein faster immediately following exercise, and also synthesizes it more actively, leading to more amino acids being absorbed into the muscles.

  

OVERDOSE OF PROTEIN:-

Weight gain 

bad breathe 

constipation

Diarrhea

Dehydration

Kidney damage

Increasing cancer risk

Heart disease

...........Stay healthy and stay blessed.

LEMON WATER :- HEALTH BENEFITS.

 

Lemon has always remained a useful fruit in the  world since the ancient times, many countries prepare their dishes which include lemon and in the same way this fruit is also being used in India since many years.

People are using this miraculous fruit or we can say citreous fruit for many health benefits also,

so here in this blog we are discussing the most important benefits of this boon we have on our planet.

LEMON WATER 

 

With the changing world the diet issues of people are also changing, now a days people are using many methods to maintain their fitness level and they are moving towards the ancient methods which were used by our ancestors.

And since the ancient times Lemon water played a very important role to improve health problems, few are listed below :-

1. It promotes hydration

According to the Food and nutrition board, general guidelines say that women should get at least 91 ounces per day and men should get at least 125 ounces. This includes water from food and drinks.Water is the best beverage for hydration, but some people don’t like the taste of it on its own. Adding lemon enhances water’s flavor, which may help you drink more.

2. It’s a good source of vitamin C

Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals. You’ve probably heard that vitamin C may help prevent or limit the duration of the common cold in some people, but studies are conflicting.

Vitamin C may reduce your risk of cardiovascular disease and stroke, and lower blood pressure.

While lemons don’t top the list of citrus fruits high in vitamin C, they’re still a good source. According to the United States Department of Agriculture Trusted Source, the juice of one lemon provides about 18.6 milligrams of vitamin C. The recommended daily amount for adults is 65 to 90 milligrams.  

3. It supports weight loss

Research has shown that antioxidants found in lemons significantly reduces weight gain in mice that are overfed in order to induce obesity.

In these mice studies, the antioxidant compounds also offset the negative effects on blood glucose levels and improved insulin resistance, the two main factors in the development of type 2 diabetes.

While the same results need to be proven in humans, anecdotal evidence is strong that lemon water supports weight loss. Whether this is due to people simply drinking more water and feeling full or the lemon juice itself is unclear.

4. It improves your skin quality

Vitamin C found in lemons may help reduce skin wrinkling, dry skin from aging, and damage from the sun. How water improves skin is controversial, but one thing is certain. If your skin loses moisture, it becomes dry and prone to wrinkles. A 2016 laboratory study showed that a citrus-based drink helped prevent the development of wrinkles in hairless mice.

5. It aids digestion

Some people drink lemon water as a daily morning laxative to help prevent costipation. Drinking warm or hot lemon water when you wake up may help get your digestive syst moving.

Ayurvedic medicine says the sour lemon taste helps stimulate your “agni.” In ayurvedic medicine, a strong agni jump-starts the digestive system, allowing you to digest food more easily and helping to prevent the buildup of toxins.

6. It freshens breath

Have you ever rubbed a lemon on your hands to get rid of the smell of garlic or some other strong odor? The same folk remedy may apply to bad breath caused by eating foods with strong smells such as garlic, onions, or fish.

You might avoid bad breath by drinking a glass of lemon water after meals and first thing in the morning. Lemon is thought to stimulate saliva and water also helps prevent a dry mouth, which can lead to bad breathe caused by bacteria.

7. It helps prevent kidney stones

The citric acid in lemons may help prevent kidney stones. Citrate, a component of citric acid, paradoxically makes urine less acidic and may even break up small stones. Drinking lemon water not only gets you citrate, but also the water you need to help prevent or flush out stones.

These were the few major uses of lemon water we have seen, now lets see a method to prepare lemon water:-

How to make lemon water

In order to reap any health benefits of lemon water, you need drink it consistently, and you need more than just a single wedge of lemon in your mug.

When making lemon water, always use fresh lemons rather than artificial lemon from a bottle.

To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. To make the drink as healthy as possible, use filtered water and organic lemons.

Infuse more flavor or add a health boost to lemon water by adding:

• a few springs of mint
• a teaspoon raw honey
• a slice of fresh ginger
• a dash of cinnamon
• a sprinkle of turmeric

You can also add slices of other fresh citrus fruits such as limes and oranges, or cucumber slices. Always wash the produce well before slicing and using.

Having lemon ice cubes on hand is a great way to add lemon to your water fast. Simply squeeze fresh lemon juice into ice cube trays and freeze. Drop a few cubes into a glass of cold or hot water as needed.

You can start your morning with a mug of warm lemon water, and keep a pitcher of water infused with a few sliced lemons in your refrigerator to drink throughout the day.

so its a request to you all that start this method from today and you will see the result within 21 days but remember not to use too much lemon for daily use, keep it limited and stay healthy.

lemon water is a miracle and replace it with morning tea or any juice that you love to take.

stay healthy and stay blessed 

MIRACULOUS HERBS :- MUST BE A PART OF YOUR DAILY DIET.

Turning to natural ingredients to enhance your health and fitness has become a popular practice these days. If you wish to also improve your overall health and wellbeing, all you’ve got to do is introduce the below-listed miracle herbs in your everyday diet. 

Here’s the list:- 

Turmeric:- 

Turmeric is a spice that is found in many Indian dishes. Since ancient times Asian cultures have proclaimed it is one of the most powerful herbs on the planet for health and healing.

Over the last decade, many scientific studies have been done on the health benefits of turmeric, and it has been adapted into the lifestyle of many western people in their quest for wellness. Due to its capacity to improve the production of antioxidants in the body some feel it can help to deter degenerative diseases such as Alzheimer’s which as associated with oxidative processes in the body.

Tumeric has grabbed the attention of many in the medical community for one of the most powerful healing aspects of the plant its anti-inflammatory properties. It inhibits some different molecules within the body that play a role in causing inflammation. It can reduce arthritic pain and muscle pain that occurs after exercise with much less risk or other side effects than traditional pharmaceuticals.

TULSI:-

Tusli, often called Holy Basil, is another Indian herb often revered for its miraculous medicinal and healing properties and has been used in indigenous medicine for over 3000 years. Hundreds of publications have been made in the scientific community proving the wide range of therapeutic applications that this herb has. The herb contains many essential oils and phytonutrients as well as anti-bacterial, anti-fungal, and antiviral properties which help to protect the body from infections. It has also been noted that consuming the herb can help to treat asthma and prevent lung disorders.

Some studies have been done on rats proving that Tusli is effective in reducing stress. By taking the herb regularly, you will find you have soothed nerves and reduced stress level. In the modern age the busy lives we lead can often cause us a great deal of stress and have a natural remedy with no harmful side effect (that you might get from taking a prescribed stress reduction drug) can do miraculous things for our well-being.

AJWAIN:- 

Ajwain, or carom seeds, are thought to have many health benefits when consumed raw or in powdered form. From asthma to liver and kidney problems, everyday consuming ajwain can prevent and treat some ailments in the body. It has in particular been noted that it is an excellent treatment for a number of stomach issues, such as loss of appetite and flatulence.

MINT :- 

Mint is an incredibly common herb many of use in various recipes possibly without even knowing the benefits it is doing to our health.Mint is great for digestion, soothing the stomach and preventing inflammation, which is often a cause of indigestion. In fact, just smelling the herb can help with digestion as it activates the saliva glands in the mouth which produce an enzyme that helps to break down food and aid digestion. It is also known to help with nausea which can be particularly useful if you get motion sickness on long car rides, boat journeys or planes.

Thanks for reading .

Stay healthy & stay blessed .

CAN YOU INCREASE YOUR HEIGHT AFTER 18 ?

You’re not alone if you’ve looked in the mirror and wished you were a little bit taller (and wished you were a baller). But your height is an aspect of your body you don’t have much control over.

Despite any remedies or miracle tips you might have seen online (*ahem* bro science), you can’t actually increase your height once you’re done growing.

Before your height hits its limit, there are a few factors that might help you maximize growth. But after puberty, you can only influence how tall you look, not how tall you are (no promises on the baller part).

Why do you stop growing in your teens?

Scientists believe about 80 percent of your height is determined by your genes (thanks, Mom and Dad!), but they don’t fully understand the exact connection between genetics and height.

Height is determined by more than 700 gene variants (rather than just one gene), which makes it really tough to predict how tall someone will be. A 2017 study that looked at DNA samples of more than 700,000 people found that there are also less common genes that account for more than 1 centimeter of a person’s height.

Your genetics can also contribute to health conditions that affect your height, like Gigantism or Marfan syndrome.

Most people stop growing by age 18, but the exact time may vary depending on when you start puberty and whether you’re male or female.

Girls typically reach their full height by about age 14, or a few years after menstruation starts. Boys usually stop growing around age 16 but may grow a few inches after that.

Throughout puberty, your bones get longer thanks to the growth plates at the ends of your bones. As you near the end of puberty, your long bones undergo their final formation, and the cartilage in the growth plates turns to bone, or ossifies. Once that happens, your height is a done deal.

How to help your height before it’s too late

Nutrition

A balanced diet is essential when it comes to growth. Nutrients like calcium and vitamin D are very important, as research shows that both can significantly benefit bone health.

Eating fruits and veggies to hit your vitamin and mineral quota is important for everyone — but especially for those who are still growing.

Research also shows that protein is essential for bone health and can benefit the bone density of the spine. A 2016 study of 45 sets of twins found that nutrition is especially important in infancy, and a lack of protein may be the biggest environmental factor that can influence height.

Does the caffeine in coffee affect your bones?

Some people believe that drinking coffee, especially as a teen, can affect bone health, but there’s not much evidence to back this up.

A 1998 study looked at 81 white American women ages 12 to 18 and found no difference in bone mineral gain between those who had the highest daily caffeine intake and those who had the lowest.

Although this study was small, it suggests that caffeine intake doesn’t affect bone gain in the teen years.

Sleep

Research has shown that many of the functions affecting growth happen during sleep, which may mean proper sleep is necessary for proper growth.

A 2013 study found that children with obstructive sleep apnea (OSA) had lower growth hormone levels, height, and weight compared to children who didn’t have OSA. Since OSA can cause restless or interrupted sleep, these findings suggest poor sleep quality has a negative effect on growth.

Stay active

Exercise won’t make your bones grow longer, but research suggests physical activity can increase the mineral density of bones, especially during adolescence.

A diet rich in calcium combined with a healthy amount of physical activity can maximize bone mass and reduce the risk of osteoporosis.

Staying active is also important because it strengthens muscles and bones and likely promotes the release of the human growth hormone (HGH). Unsurprisingly, HGH plays a big role in physical development. It kick-starts growth in childhood and promotes cell repair (ya know, the process that keeps us youthful and healthy).

Do weightlifting and gymnastics make you short?

Plenty of myths suggest that shorter heights are linked to activities like weightlifting, gymnastics, ballet, distance running, and wrestling. There’s not enough research to support the claim that lifting makes people shorter.

With the other sports, it’s a little more complicated. Research suggests it’s not the sports themselves but the intensity of training involved. An athlete’s height may also be affected if they’re not getting proper nutrition.

No smoking (in or outside the womb)

It’s pretty widely known that smoking isn’t good for general health, but it might affect height too.

According to the CDC, smoking tobacco during pregnancy can hurt the development of the fetus. Research has shown that low bone mass and reduced bone density in childhood or adolescence may be linked to maternal smoking during pregnancy.

Marijuana use may have an impact on height too. While more research is needed, a 2015 study found that heavy marijuana use can cause boys to hit puberty earlier and may also stunt their growth.

What can you do about your height right now?

Once puberty ends, it’s pretty much game over for your height. It’s impossible to get any taller from here on out, even if you do all the CrossFit or yoga in the world.

However, your height can change very slightly throughout the day (don’t get too excited — we’re talking no more than half an inch). This is due to light compression of the discs in your spine caused by daily activities that impact the cartilage and fluid in your spine. Plus, if you sit at a desk all day, it might not do your posture any favors.

The good news? There are a few things you can do to make yourself appear taller.

Pay attention to your posture

Your posture makes a huge difference in how tall you appear. If you’re always slumped over, you can look a few inches shorter than you are. Sitting up or standing tall instantly adds a few inches to your frame (it’s all an illusion, folks). So hold that head high!

Just can’t make yourself un-slouch? If you’re really invested in improving your posture, you can try out a posture correcting device.

Practice yoga

You may have heard the popular myth that yoga can make you taller. In reality, a regular yoga practice helps build muscular strength, which can support better posture.

Yoga can also teach you how to focus on your breathing, which can help with posture. In other words, yoga may make you appear taller, but it’s not actually making you grow.

Build and strengthen your muscles

A quick online search for exercises to make you taller may yield some seemingly promising results, but the truth is there are no exercises that will make you grow once you’ve reached your max height.

Gaining muscle mass and strengthening your muscles can support better posture. Building muscle might also make you feel more confident, which can affect the way you carry yourself.

Use fashion to your advantage

Real talk: We know it sounds painfully obvious, but heels and platform shoes will give you a boost. Changing up your clothing can also give you the illusion of longer legs and a longer torso.

Other fashion tricks to try:

high-waisted pants and skirts

fitted, tailored clothing

wearing just one color

shorter shorts or skirts

ankle boots instead of tall boots

Accept what your mama gave ya

This might not be what you were hoping to hear, but at a certain point, you just have to accept your height and rock what you’ve got.

Your height really doesn’t limit your life’s achievements. Some of history’s biggest game-changers were smaller in stature (heck, Napoleon Bonaparte led the French military at 5 foot 2 inches).

The bottom line

Genetics play the biggest role in your height, meaning there isn’t much you can do to change how tall you’ll be (except thank your parents). Environmental factors like nutrition and exercise also play a role in your growth and development.

Your height is pretty much set once you reach age 18. During puberty, you can maximize healthy growth by eating a balanced diet, staying active, and getting enough sleep each night.

If you’re way past your last growth spurt, you can make yourself look taller by practicing better posture and strengthening your muscles.

GYM DIET :- WHAT TO EAT AND WHAT TO AVOID

Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition.

Whether recreational or competitive, bodybuilding is often referred to as a lifestyle, as it involves both the time you spend in and outside the gym.

In order to maximize your results from the gym, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals.

This article explains what to eat and avoid on a bodybuilding diet and provides a one-week sample menu.

Bodybuilding Basics

Bodybuilding differs from powerlifting or Olympic lifting in that it’s judged on a competitor’s physical appearance rather than physical strength.

As such, bodybuilders aspire to develop and maintain a well-balanced, lean and muscular physique.

To do this, many bodybuilders start with an off-season followed by an in-season way of eating — referred to as a bulking and cutting phase, respectively.

During the bulking phase, which can last months to years, bodybuilders eat a high-calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible.

The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This is achieved through specific changes in diet and exercise over a period of 12–26 weeks.

Bodybuilding training and dieting is typically divided into two phases: bulking and cutting. The goal of the bulking phase is to build muscle, whereas the cutting phase is dedicated to preserving muscle while losing body fat.

Benefits of Bodybuilding

There are several health benefits associated with bodybuilding.

In order to maintain and build muscles, bodybuilders exercise frequently, performing both resistance and aerobic training.

Resistance training increases muscle strength and size. Muscle strength is highly correlated with a lower risk of dying from cancer, heart and kidney disease, as well as several other critical illnesses.

Aerobic exercise, which bodybuilders regularly implement to reduce body fat, improves heart health and significantly lowers your risk of developing or dying from heart disease — the number one killer in America.

In addition to exercise, bodybuilders also focus on their nutrition.

With careful planning, bodybuilders can eat in a way that not only supports their efforts in the gym but keeps them healthy too.

Following a healthy eating pattern, including nutrient-dense foods from all food groups in appropriate amounts, can significantly lower your risk of chronic diseases.

Bodybuilders exercise regularly and may eat well-planned and nutrient-dense diets, both of which offer many health benefits.

Calorie Needs and Macronutrients

The goal for competitive bodybuilders is to increase muscle mass in the bulking phase and reduce body fat in the cutting phase. Hence, you consume more calories in the bulking phase than in the cutting phase.

How Many Calories Do You Need?

The easiest way to determine how many calories you need is to weigh yourself at least three times a week and record what you eat using a calorie tracking app.

If your weight stays the same, the daily number of calories you eat is your maintenance calories — in other words, you’re not losing or gaining weight, but maintaining it.

During your bulking phase, it’s recommended to increase your calorie intake by 15%. For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase.

When transitioning from a bulking to a cutting phase, you would instead decrease your maintenance calories by 15%, meaning you would eat 2,550 calories per day instead of 3,450.

As you gain weight in the bulking phase or lose weight in the cutting phase, you will need to adjust your calorie intake at least monthly to account for changes in your weight.

Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression.

During either phase, it’s recommended not to lose or gain more than 0.5–1% of your body weight per week. This ensures that you don’t lose too much muscle during the cutting phase or gain too much body fat during the bulking phase.

Macronutrient Ratio

Once you establish the number of calories you need, you can determine your macronutrient ratio, which is the ratio between your protein, carbohydrate and fat intake.

Unlike the difference in your calorie needs between the bulking and cutting phase, your macronutrient ratio does not change.

Protein and carbs contain four calories per gram, and fat contains nine.

It’s recommended that you get:- 

30–35% of your calories from protein

55–60% of your calories from carbs

15–20% of your calories from fat

Here’s an example of the ratio for both a bulking and cutting phase:

                    Bulking phase         Cutting phase

Calories                3,450.                    2,550

Protein (grams)   259–302.             191–223

Carbs (grams).    474–518.              351–383

Fat (grams)          58–77.                   43–57

These are general guidelines, so its best to consult with a registered dietitian to determine your individual needs based on your goals to make sure your diet is nutritionally adequate.

Bodybuilding Nutrition: Foods to Eat and Avoid

Like training, diet is a vital part of bodybuilding.

Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger.

Conversely, consuming the wrong foods or not consuming enough of the right ones will leave you with subpar results.

Here are foods you should focus on and foods to limit or avoid:

Foods to Focus On

The foods you eat don’t need to differ between the bulking and cutting phase — usually, it’s the amounts that do.

Foods to eat include:- 

Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.

Dairy: Yogurt, cottage cheese, low-fat milk and cheese.

Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.

Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.

Starchy vegetables: Potatoes, corn, green peas, green lima beans and cassava.

Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.

Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.

Beans and legumes: Chickpeas, lentils, kidney beans, black beans and pinto beans.

Oils: Olive oil, flaxseed oil and avocado oil.

Foods to Limit

While you should include a variety of foods in your diet, there are some you should limit.

These include:

Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if you consume it in excess.

Added sugars: These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake and sugar-sweetened beverages, such as soda and sports drinks.

Deep-fried foods: These may promote inflammation and — when consumed in excess — disease. Examples include fried fish, french fries, onion rings, chicken strips and cheese curds.

In addition to limiting these, you may also want to avoid certain foods before going to the gym that can slow digestion and cause stomach upset during your workout.

These include:

High-fat foods: High-fat meats, buttery foods and heavy sauces or creams.

High-fiber foods: Beans and cruciferous vegetables like broccoli or cauliflower.

Carbonated beverages: Sparkling water or diet soda.

Bodybuilding Supplements

Many bodybuilders take dietary supplements, some of which are useful while others are not.S
Trust

The best bodybuilding supplements include:

• Whey protein: Consuming whey protein powder is an easy and convenient way to increase your protein intake.
• Creatine: Creatine provides your muscles with the energy needed to perform an additional rep or two. While there are many brands of creatine, look for creatine monohydrate as it’s the most effective Trusted So
  
• Caffeine: Caffeine decreases fatigue and allows you to work harder. It’s found in pre-workout supplements, coffee or tea.Source
  

A multi-vitamin and mineral supplement may be helpful if you’re limiting your calorie intake in an effort to reduce body fat during your cutting phase.

One-Week Sample Menu

Monday

Breakfast: Scrambled eggs with mushrooms and oatmeal.

Snack: Low-fat cottage cheese with blueberries.

Lunch: Venison burger, white rice and broccoli.

Snack: Protein shake and a banana.

Dinner: Salmon, quinoa and asparagus.

Tuesday

Breakfast: Protein pancakes with light-syrup, peanut butter and raspberries.

Snack: Hard-boiled eggs and an apple.

Lunch: Sirloin steak, sweet potato and spinach salad with vinaigrette.

Snack: Protein shake and walnuts.

Dinner: Ground turkey and marinara sauce over pasta.

Wednesday

Breakfast: Chicken sausage with egg and roasted potatoes.

Snack: Greek yogurt and almonds.

Lunch: Turkey breast, basmati rice and mushrooms.

Snack: Protein shake and grapes.

Dinner: Mackerel, brown rice and salad leaves with vinaigrette

Thursday

Breakfast: Ground turkey, egg, cheese and salsa in a whole-grain tortilla.

Snack: Yogurt with granola.

Lunch: Chicken breast, baked potato, sour cream and broccoli.

Snack: Protein shake and mixed berries.

Dinner: Stir-fry with chicken, egg, brown rice, broccoli, peas and carrots.

Friday

Breakfast: Blueberries, strawberries and vanilla Greek yogurt on overnight oats.

Snack: Jerky and mixed nuts.

Lunch: Tilapia fillets with lime juice, black and pinto beans and seasonal veggies.

Snack: Protein shake and watermelon.

Dinner: Ground beef with corn, brown rice, green peas and green beans.

Saturday

Breakfast: Ground turkey and egg with corn, bell peppers, cheese and salsa.

Snack: Can of tuna with crackers.

Lunch: Tilapia fillet, potato wedges and bell peppers.

Snack: Protein shake and pear.

Dinner: Diced beef with rice, black beans, bell peppers, cheese and pico de gallo.

Sunday

Breakfast: Eggs sunny-side up and avocado toast.

Snack: Protein balls and almond butter.

Lunch: Pork tenderloin slices with roasted garlic potatoes and green beans.

Snack: Protein shake and strawberries.

Dinner: Turkey meatballs, marinara sauce and parmesan cheese over pasta.

Thanks for reading .

Stay healthy and stay fit.