Why whey protein is important?

As a thumb rule, protein requirement for an average adult is 1 g for every Kg of body weight for maintenance on daily basis. Therefore, if you have a body weight of 50 Kg, you require 50 g proteins everyday to meet the requirements. However, this is the requirement for an average person. If you are engaged in any form of physical exertion, the requirement increases in line with the level of exertion and can reach upto 2-3 g per Kg of body weight.

Therefore, for any individual, protein is most important part of their diet and taking it in right quantity and quality is even more essential.

The requirement of proteins is different for specific functions. Protein energy is required for normal metabolism. Similarly, when you perform exercise or any form of physical exertion, that much more protein energy is required as the muscles are strained during exertion and it utilises protein energy for the same. If required amount of protein is not taken in the body, the body is forced to utilise that much protein from sources like muscles and tissues by breaking it down. This leads to weakening of muscles and that is the reason, sportsmen, athletes, pregnant mothers or senior adults face frequent issues of muscle pain, joint pain and face difficulty in normal movement.

To meet the requirement during this stage, you need Proliva Sport Recovery. It contains 100% pure proteins derived from Whey Protein Isolates and concentrates. Whey protein is a fast-release protein and therefore it gets absorbed in the body really fast and provides required protein energy to replenish / rejuvenate. Therefore, it is also called “Day Protein”, which if taken either first thing early morning or within 30 minutes of workout / physical exertion, provides protein energy all day round. It contains min 81% pure protein content, which is highest amongst all leading supplements.

Apart from this, during heavy physical exertion of workout, there are breakages which happen in the muscles and as per law of nature, if a tissue breaks at particular tension or strain, it tries to replace that with stronger tissue so that such instance does not arise again. This is how, in an iterative process, stronger muscles are built in the body. For building such lean muscle mass, we require slow & sustained release proteins. Therefore, you need Proliva Sport Build, which contains a perfect blend of Casein, Whey and other proteins. Casein is slow & sustained release protein and helps in lean muscle mass development. It is also called “Night Protein”, which is normally consumed while going to sleep and it slowly works upon to repair the damages to muscle tissues and develop lean muscle mass overnight while you are sleeping. Therefore, it provides power, stamina and endurance to bodybuilders or professional sports person.

If you are above 17 years of age and are undertaking heavy physical exertion as a professional sports person, athlete or bodybuilder and your performance involves development of specific muscles, then Proliva Sport Combo is ideally suited for you. Proliva Sport Combo contains one pack each of (i) Proliva Sport Recovery, which containing fast-release whey proteins, assist in meeting protein energy requirement and (ii) Proliva Sport Build, which containing blend of proteins led by Casein, helps in repairs for damages caused to muscle mass and development of lean muscle mass by slow & sustained release action.

Healthy Indian Diet Plan for Weight Gain (3000 Calories)

Most people think losing weight is hard but increasing weight is pretty easy. Well, it is partly true! Putting on weight is easy, but gaining weight without affecting your health is a bit tough.

You can easily increase your weight by eating unlimited fast foods but that comes with a price – your health. Yes, since these foods are high in fat and carbohydrates with little to no nutritional value, you’ll notice a lot of adverse effects in your body, which include:

Digestive issues due to lack of fiber
High blood sugar due to sudden spikes of insulin
As these foods are exposed to high levels of chemicals, they may have an impact on your fertility too
Heart related issues due to LDL or bad cholesterol
High blood pressure due to overuse of sodium in foods
So, instead of munching on these fast foods to gain weight, you can follow this healthy high calorie protein rich diet chart to increase your weight.

How this 3000 calorie Indian Diet Plan works?

The weight of a person depends on a simple mathematical calculation. Below is an example for better understanding.

Weight Loss: If you burn more calories than you consume, then you’ll likely lose weight naturally.

Weight Gain: If the amount of calories you eat is more than the amount of calories you burn, then you’ll easily gain weight.

Weight Maintenance: If the calorie consumption equals calorie burn, then you’ll neither gain nor lose your weight i.e, you’ll be in the maintenance mode.

Best Indian Diet Plan for Weight Gain (for Vegetarians)

Morning Snack: Prepare a Banana almond milkshake using 250 ml skimmed milk, 2 Bananas and 6 to 7 Almonds. You get around 380 calories and 12 grams of protein.

Breakfast: Moong Sprout Dosa with Chutney and Sambar (or) Paratha with Vegetable or Paneer Curry. You get around 450 Calories with 7 to 9 g of protein (depending on what option you choose).

Mid-Morning Snack: 100 g Boiled Chickpeas and 50 g of roasted Groundnuts. This gives you around 450 calories and 21 g of protein.

Lunch: 2 Chapatis with Ghee and Dal Curry + 1 bowl Vegetable Salad + 150 g curd. You’ll be getting 600 calories and 24 g of protein.

Afternoon Snack: Dry Fruit Chikki & Lassi with Sugar. There are around 300 calories & 14 gm protein in these snacks.

Evening Snack: 1 Cup of Tea/Coffee with Sugar & Marie Gold Biscuits. You get 200 calories & 2 gm protein.

Dinner: Brown rice pulao with sprouts & Paneer + 150 gms Curd. You get 450 calories and 24 gms of protein.

Before Bedtime: Banana Milkshake without Almonds. You get roughly 330 calories and 9 gm protein.

You’ll be getting a total of 3160 calories and 115 grams of high quality protein from this vegetarian meal plan for weight gain.

It is recommended to try this diet for at least a month to see the results for yourselves. However, once you gain weight with 3000 calorie meal plan, it is suggested to stop this and re-calculate your calorie needs based on your then BMI and eat that much calories to maintain your weight for a longer period.

Thank you!!

FITNESS LIFE

Monday 12 April 2021