Shaivy Choubey

There is a big difference between plant protein and animal protein. One may be more beneficial than the other. Many people are not sure of the benefits or effects of these two types of proteins. Some people prefer one over the other but there really isn’t a clear winner. Let’s find out about plant protein vs animal protein and why they make the difference and which one is better for you.

Amino Acid Profile

The main benefit of plant-based proteins is that they provide complete sources of complete amino acids (or peptides) which include cystine, lysine, arginine, methionine, glycine, tryptophan, histidine, and proline. This alone makes plant-based proteins superior to animal protein in terms of muscle building. When it comes to plant or vegetable protein vs animal protein both provide great results but overdoing on animal proteins also can have undesirable side effects like muscle deterioration, kidney damage, etc. All you have to do is just watch how much you put in your stomach. Also, animal protein has a much higher absorption rate when taken with food.

Best Sources of Plant & Animal Protein

Whey protein is the best example of an animal based protein. It is made from cow’s milk and is the most concentrated form of protein available on the market. Whey contains globular proteins (arginine, lysine, etc.) which are absolutely the best sources of energy for our muscles. Some of the other good animal sources of protein are egg or egg whites, fish, lean meats, white meat poultry, greek yogurt, cottage cheese etc. 

Plant-based whey is also the healthiest protein to take. It is very high in both healthy fat and amino acids. Soy, pea or whole grain is also an excellent source of complete protein (which is the compound your body requires to build muscle and repair tissue) which is more easily absorbed in your system than other forms of protein.

Soy Vs Whey Protein

Whey Protein:

The way whey is made has a lot to do with its effectiveness as a nutrition supplement. Whey is a simpler process, since it is made by using a combination of milk and water. Whey Protein has a rich amino acid profile. It not only helps in muscle recovery and growth but also helps in losing fat. One of the main benefits of whey protein is that it has a quick absorption rate. Whey protein consumed is quickly digested and easily absorbed by the body. Though whey protein is considered the best bodybuilding supplement, it is not a choice for some people because of their dietary preferences or food sensitivities.

Soy Protein:

It is a great alternative to whey protein, especially for those who want a plant protein. This protein source contains all nine essential amino acids. It has high amounts of arginine and glutamine.

Soy Protein powders contain 90% protein that actually have essential fatty acids, vitamins and fibres, making up the remaining 10%. To make soy protein isolate, soya beans are ground into a fine powder. The fiber, carbohydrate, and fat content are removed during processing to make 95 to 100% pure protein isolate. Extra nutrients are usually added to soy protein powders to improve their nutritional value, taste and texture. Soy Protein is the only plant-based protein that can help in increasing lean muscle tissue just like whey protein. 

Overall, both of the proteins are effective for building muscle, but there are a lot of differences between whey and soy proteins. There are many factors to be considered before deciding which one is more suitable for your requirements. 

Conclusion

The final conclusion we can draw from these few examples is that the choice between plant-based and animal-based protein really comes down to personal preference and the goal you have in mind for supplementing your diet. If you’re looking to bulk up and get lean quickly, you should definitely choose whey protein. If your goal is to build muscle and repair tissue, you’ll find that soy is a far superior choice.

While it may be true that whey is the superior choice when it comes to plant-based proteins vs animal-based proteins, there are other factors to consider as well. For example, soy has been viewed as a vegetarian food in some cultures. However recent research has shown that soy is actually just as high in protein (at least one hundred percent) as cheese. In fact, it has three times the amount of protein of cheese which is probably why the “vegetarians” designation is often linked to soy.

Overall, the decision between plant and animal-based protein is largely a matter of preference and health needs. The decision between plant and animal protein is mostly a matter of preference. The most important thing is /to choose a good quality protein source, it can be used as a mass gainer or pre-workout and make sure you’re getting the right amount of protein per day. That way you’ll get the best possible results from your workout or diet and avoid wasting money on ineffective supplements.

Do you prefer plant or animal based protein and why? Feel free to share with us in the comments section below. We would love to know your views on this.

Exercise and healthy diet are the most essential things that can help you stay fit and fine. However, most women always get confused whether they should continue exercising during the most difficult 7 days of the month. Periods come with cramping, bleeding and other related discomforts that can make going to the gym a bit difficult, but there are a lot of exercises that you can do during this time of the month. Yes! You read that right. You can do exercise during your periods and that will help you in a lot of ways.

Getting your periods and working out during your period can sometimes be a mess, especially if you get those painful menstrual cramps. At this time, all you wish to do is just lay down on your couch with a hot water bag. There are numerous myths about exercising during the menstrual cycle, but the fact is that keeping yourself active can alleviate different symptoms associated with menstruation.

 Some of the common symptoms that women face during periods are:

• Abdominal cramps 
• Stomach upset
• Nausea
• Vomiting 
• Mild to severe Headache 
• Bloating of stomach 
• Mood swings
• Tiredness or Fatigue

As per a lot of studies conducted around the world it is found that various physical, as well as hormonal changes in a woman’s body, causes these symptoms. If women continue doing proper exercises during her menstrual cycle, then both the hormonal and physical changes can be balanced. Infact, the benefits of working out during periods is that it can help to enhance the production of a hormone called endorphins (feel-good hormones) and, in turn, can help to reduce pain, improve mood swings and reduce irritability.

Related Article: 10 Easy Fitness Tips for Working Women

What are the exercises a woman can do during her menstrual cycle?

• Let us have a look at the list of exercise during period:
  1. Yoga: Yogasana can help to relax your mood, reduce your pain, increase blood circulation in the body, reduce weight and do much more. There are a lot of yoga poses that can be done during your menstrual cycle.
  2. Strolling or walking: If you are working out during periods to lose more weight, then you should consider a 30 minute walking or strolling session.  Along, with burning calories, this will also help to improve your digestive system and relax your cranky mood swings.
  3. Light cardio or exercises: Some of the best and light exercises that you can easily do during your periods are:  jogging, cycling and swimming. These exercises are not at all stressful and reduce your pain as well as irritability instantly. These exercises are also very good for reducing weight as well as maintaining healthy cardiovascular health.
  4. Dancing: We know that you are not supposed to do breakdance or any such hard form of dance during your periods. Still there are a lot of simple dance forms like zumba or Indian dance forms that are a form of light exercise and can easily help to rejuvenate your mood while reducing your weight, improving your digestion, reducing bloating and doing much more. 
  5. Stretching: There are a lot of simple stretching exercises that you can do at home easily without even going to the gym during your periods. These relaxing stretches can help to relax your muscles, reduce crampings and reduce joint pain.
  6. Strength training: If you are already doing stretch training, then we would suggest you to continue doing some light strength training exercises, instead of heavy duty liftings. This will help to increase your body’s flexibility and muscle strength.

What should a woman avoid during her periods?

It is important to do exercise during periods, but at the same time, you must also keep in mind that you should not put too much stress on your body or interfere with the natural process of your menstrual cycle. There are certain exercises that one can do during normal times, but should try to avoid during periods. Here are a few things that you need to avoid:

• Prolonged or strenuous exercises: Working out strenuously for long hours is not considered good for your body while you are on your periods. However, this doesn’t mean that you need to put a hold on your regular exercise routine. The only thing is that you need to be a little more cautious and can do 30 minutes of moderate exercise. You should also avoid jumping jacks or squats during periods if you feel uncomfortable. Prolonged and vigorous exercise sessions can lead to exercise-induced inflammation during periods. 
• Inversion-type yoga poses: Although there is no scientific evidence, still it is believed that inversion-type yoga poses can pull your uterus towards your head. This, in turn, can make your ligaments broader and compress the veins that carry blood away from your uterus. All these can lead to vascular congestion and increased bleeding.
• Listen to your body first: While doing exercise if you feel tired, nauseous or in pain, then immediately stop doing that activity. This is a natural process where your body is telling you to stop what you are doing so that you can avoid any further complications.

Fact You Should Know About 10 Biggest Fitness Myths of All Time

How to maintain personal hygiene and comfort during periods when exercising?

It is very important to maintain personal hygiene and comfort during the menstrual cycle even while doing exercise and after exercise. Here are some basic tips that one needs to follow during this period:

• You need to choose products that make you feel comfortable. For example: If you aren’t comfortable using sanitary pads and are worried about leakage, then you can always opt for tampons, cups or anything that makes you feel comfortable.
• After you are done with your exercise sessions make sure to take a shower.
• You must change your undergarments after exercising.
• Once done with your workout you must change your sanitary products immediately.
• Change your sweaty clothes and put on fresh clothes, this will make you feel comfortable and fresh.
• Don’t forget to stay hydrated and eat nutritious diet.

Conclusion: We hope this article helped you to clear your doubts related to exercising during periods. Stay healthy, exercise daily and be happy. Happy periods !

Cardio exercises are usually performed before doing intense training. Most of us take these exercises simply as warm up exercises. When people hear cardio exercises, they only mean cycling, running, and some similar exercises. But it has a wide range of exercises that not only help you to warm up well but also support in building core health. Include these 10 types of cardio exercises in your workout routine and be a witness of change.

1. Surya Namaskar:

One of the powerful cardio exercises to offer you immense positive impacts on physical as well as mental health. Surya namaskar is a collection of 12 powerful poses in yoga that are also very helpful in strengthening the immune system, enhancing cognitive functions, flexing, relaxing, and toning muscles, and many more. Basically, it is complete cardio training. Are you up to weight loss, it is the collection of the best cardio exercises for weight loss that you can do as a warm up too. The best time of performing the Surya Namaskar is in the morning. Here are the steps you must follow:

• Pranamasana
• Hasta Uttanasana
• Hastapadasana
• Ashwa Sanchalanasana
• Dandasana
• Ashtanga Namaskara
• Bhujangasana
• Adho Mukha Svanasana
• Ashwa Sanchalanasa
• Hastapadasana
• Hasta Uttanasana
• Pranamasana

2. Plank Crunches:

For sure you are familiar with the benefits of planks and crunches separately. These are great cardio exercises no doubt but the combination of them makes them the best cardio exercises at home. To perform them, you must have core strength which we assume you have already got by doing planks and crunches separately. Here are some steps to perform:

• Plank pose
• Palms on the floor shoulder-width apart
• Straight lower back
• Bend one leg and touch the knee to elbow
• Back to the position
• Do the same with another leg
• Do it faster and do more repetitions

3. Squats

Well, squats are well known for legs workouts but it is also one of the best cardio exercises for fat loss without losing muscles. Squats look simple to perform but as we level up the intensity it becomes harder. As the level goes up the effectiveness also increases. Here are some of the steps you must do to perform the squats:

• Stand straight
• Spread legs wide to shoulder.
• Sit and balance 
• Knee should not go beyond toes level
• Keep the back straight
• Make a 45 degree angle from your resting position.
• Hold there for few seconds and then repeat
• You can do the process with weight as well.

4. Squat Jumps:

Just like squats, this is one of the easiest but effective exercises. It engages your calves, thighs, glutes, lower back, and spinal cord. You need not use any particular instruments for performing the exercise. So, you need not to visit the gym especially to do the exercise. Here are some simple steps to perform the squat jumps.

• Stand straight
• Spread legs wide to shoulder.
• Sit and balance 
• Knee should not go beyond toes level
• Keep the back straight
• Now stand up by jumping
• While jumping push your hands back

5. Scorpion Walk:

One of the complete cardiovascular exercises is scorpion walk that engages your shoulder, triceps, biceps, chest, abdominis, traps, back, glute, and almost everything. There are two types of it. First you have to do everything slowly and in the second one you have to jump. For beginners, do these following steps:

• Lie flat on stomach
• Open your arms
• Keep feet together
• Make a plank position
• Lift one leg and cross to floor other side
• Twist hips
• Hold for seconds
• And turn
• Repeat

6. Crouching Tiger:

While performing, this cardio exercise looks very captivating. It is very effective for almost every part of the body. It helps you to warm up. Crouching tiger is good for flexibility, core strength, bone health, and overall body fitness. You have to do it in following fashion:

• Make a baby pose first
• Keel down
• Keep your elbow on the ground
• Come to your palms and toes
• Move first hand and opposite leg
• Hold for second
• Now do it from second hand and leg
• Make sure you are moving forward
• While moving try to touch your knee to elbow
• Once you are familiar with it. Do it fast.

7. Duck Walk:

Looking for interesting types of cardio exercises, try duck walk. It is funny and effective at the same time. Along with that is quite easy exercise that focuses on your stretching, legs strength and movement, and flexibility. Any age of person can do it easily. You just need to focus on simple steps including:

• Sit down on your feet 
• Keep the back straight
• Keep both hands on side of your waist
• Walk by engaging your full foot on the ground
• Do it faster.

8. Bunny Hops:

Another interesting cardio exercise is right here. Bunny hops is funny and effective exercise that keeps your joint, cardio, core, health well. As the name suggests, in bunny hops, you have to jump like a rabbit. Children love it. But adults will get more benefits in their motion and overall wellness. Follow simple steps:

• Sit down on you feet like duck walk
• Keep both hands on your ears
• Now hop and enjoy the exercise
• Make your leap as much as high you can

9. Bear Plank With Shoulder Tapping:

One of the simplest cardio exercises that is really very effective to your heart health. For it you just need to do some steps:

• Come to bear plank position
• Sit in the diamond pose
• Bend forward and keep your hands under your shoulders on the ground.
• Keep the knees in the air
• Now tap your shoulders by one hand after another hand. 
• 10 reps are sufficient

10 Bear Crawl

One of the most effective exercises that help you in making core strength. It is an easy to do exercise that you can also perform from the home easily. For this you need only a yoga mat.  As it is a cost effective exercise, you need not to go to the gym for doing it especially. Follow these simple steps:

• Come to the bear plank position first
• Sit on the diamond pose
• Hold your hands on the ground
• Keep your knees on the air
• And walk front and back

All these types of cardio exercises, you can perform at home. You need not to have any fancy instruments for them. With these exercises you must take care of your nutrients, sleep, and water consumption for better fitness.

Yes, you have heard it many times from different people and you are almost convinced and might even have a strong belief that it’s true, but it’s not. We are talking about certain fitness myths that are so popular that you must have fallen for them.

Why is it Important to Know About These Myths?

If you continue believing them and don’t learn the facts, you might end up harming yourself rather than doing any good. These myths are so prevalent that we can’t see past them.

But, in this article, we have picked up some of the most popular fitness myths that you thought were true, but aren’t. We aim to spread the correct information regarding fitness and eliminating myths is a big step towards it. So, let’s have a look at these and try to learn what the actual situation is while developing our understanding of fitness facts and myths.

Read Also:  6 Simple Fat-Burning Exercises For Women

Popular Fitness Myths Debunked

1. Weight Training isn’t Meant For Those Looking For Weight Loss

Let’s nail this one on the head, to begin with; weight training is not just for bulking up, instead, it is a great way to burn that fat. While many people avoid weights when looking for weight loss, a targeted weights session can actually help tone your muscles and allow you to burn more calories as compared to an aerobic training session. A higher metabolic mass can lead to an increase in your body’s metabolic activity, allowing you to burn more fat and calories. So, next time you hit the gym, just pick up those weights and enjoy the burn.

2. If It Pains, You Are on The Right Track

Well, certainly, you cannot expect to achieve the desired fitness level without experiencing any pain. When you are not involved in any kind of workout and suddenly start working out, your muscles will ache. Even if you switch your training outline, you might experience a bit of discomfort. But, if you experience excruciating pain or chronic pain in any area of your body, it’s not something to feel good about. It demands immediate medical attention as it can be a sign of something going wrong. Seek professional help if you’re experiencing any sharp pain in any particular body part. Also pushing yourself to perform more is a good thing, but don’t overdo it as it might lead to injuries.

3. Walking 10,000 Steps a Day is Enough. You Don’t Need Exercise Then.

Well, this fitness myth is a tricky one! While walking is good for your health, the 10,000-step guideline’s motive is to get people out of their sedentary lifestyle and keep themselves safe from certain diseases. But it is a low-intensity aerobic exercise which is not enough to get rid of all the deposited fats in your body and develop a great physique. While it can help improve your overall health, it is best to perform some sort of high-intensity aerobic exercises such as circuit training, strength training, running, and flexibility work.

4. Running Can Hurt Your Knees

Running is usually regarded as a knee-wrecking exercise, but proper training and the right shoes can help you avoid discomfort. As per a study published in the journal of Arthritis and Rheumatism, running can help in safeguarding you against osteoarthritis by strengthening your joints and connective tissues and also helps in their effective mobilization. Another study found out that there was no significant difference between the degeneration rate of knee and hip joints of runners and non-runners. Just make sure that you are wearing the right shoes and clothing before going for a run. Warm-up yourself before a run and do proper stretching to avoid any discomfort or injuries.

5. You Need To Exercise At Least An Hour or More To Be Fit

More than the duration of workouts, what matters most is the consistency and intensity. If you do not work out regularly and then one day you get involved in a 2-hour workout, it might give you the desired results. Regularity is very important and the next key element is intensity. If you perform higher intensity exercises for 30 minutes, it will help you burn more calories than 40 minutes of very low-intensity exercise. So, even if you work out for 2-25 minutes regularly, you’ll notice a difference in your fitness level.

6. Men & Women Should Work Out Differently

Well, science says that both men and women belong to the same planet! They have the same body structure. The difference lies in their hormonal make-ups leading to a difference in muscle strength. But, this does not mean that women cannot perform the same exercises as men or vice versa. Though you might find men focusing more on their chest, abs, back, and arms; women stress over legs and glutes, each gender ignoring one-half of their bodies. Women do have lower testosterone levels than men which might not allow them to lift as heavyweights as men, but still, they can pull up a decent amount of weight. You can pick up any exercise and any weights and reps that your body allows, irrespective of gender.

7. Sit-Ups & Crunches Are The Best Bet To Get a Flat Stomach

Crunches, sit-ups, and even curls, any such movement that curls your torso is curled forward, put stress on the rectus abdominis- the muscles at the front of your torso. But, this won’t get you a flat tummy and will also not help you develop six-pack abs. Below your six-pack, deep down, lies a thick strap of muscles shaped like a corset. It goes around your waist covering your back as well as front area. It is known as transversus abdominis or core and actually is responsible for getting a flat tummy. You have to target this area that often goes unnoticed to get those abs. And definitely, a full-body workout will help keep you in shape.

8. You Can Target The Fat Reduction

If you want to reduce body fat, targeting a specific area won’t work. Spot reduction will do nothing. You cannot reduce fat in a single area. Weight loss is a gradual process that happens when you have a fixed workout routine targeting the whole body. A regular workout routine will help you shed overall body fat and also reduce fat in a specific area. You have to burn as much fuel as you can along with a strict diet to get rid of the stubborn fat and build a toned physique. Perform exercises like planks, dips, squats, deadlifts, and shoulder press.

9. Exercising More is Better

As they say, excess of everything is bad. Exercising too much might do more damage than benefitting you. One needs to keep a minimum of 48-hour-gap between strength training exercises that target specific muscle groups so that your muscles get time to recover. You can perform flexibility workouts and aerobic workouts daily. If you have performed intense exercises today, follow a gentle workout routine the next day to avoid the risk of injuries. Don’t over-exert yourself.

10. Exercising Late in The Evenings Might Keep You Awake

Your gym buddy, friends, or anyone must have told you that performing intense exercises late in the evenings might keep you awake for long at night. The truth, on the contrary, is that exercising might help you get better sleep. Exercising in the evening can be as beneficial as morning exercises and can help boost metabolism.

Some people also believe that consuming supplements such as whey protein can helps build staunch muscles. This is partly true. This is so because consuming supplements alone cannot help you build a ripped physique. Though whey is regarded as the best form of protein, combining it with a balanced diet and regular workouts is the key to stay in shape and build muscles.

Conclusion

You can also consume supplements like pre-workout to energize and prepare your body for intense workouts. Taking supplements usually depends on your fitness goals. You can consume protein supplements if you want to build muscles or can use a mass gainer instead if you are lean and wish to build a muscular physique while putting on some muscle mass. 

We really hope that we were able to bust certain fitness myths and make you aware of the facts through this article. It is very important to stay informed about the facts so that you can ultimately make a wise decision for yourself.