Benefits of Replacing Whey Protein with “Sattu” Drink!

Whole grain “Sattu” is a great alternative to Whey Protein. “Sattu” is a slang word for a powder form of roasted multiple grains basically, chick peas, millet, barley, wheat, etc. It’s better if you can mix up more healthy grains in it for increasing its overall nutritional value. 

Whey Protein is pretty expensive in market and normal whey protein has low bioavailability. But cause “Sattu” is totally natural and unprocessed, its bioavailability is pretty high in comparison to whey protein. It’s a pretty cheaper option to meet your body’s increasing protein requirement. One scoop of “Sattu” can also provide you 20-25 grams of protein. It’s pretty safe as well. 

So “Sattu” is a great protein source for Health and Fitness athletes and enthusiasts who have less money in pocket and who don’t want to take a chance with unexpected side effects of whey protein. 

The amino acid profile of “Sattu” is also said to be complete. It’s better if you can take it with a glass of milk. As milk also has almost complete amino acid profile thus mixing both will boost the nutritional value to almost double. 

The taste of “Sattu” is pretty good. You can bring all raw grains from market you want to mix, roast them without oil and then grind them in a mixer at home. It’s pretty easy and takes little time. You can store the powder for a long time and its nutritional value will remain the same for a long time. 

Controlling Negatives for Muscle Hypertrophy!

Muscle contraction, pulling and pushing is all we do in gym. But negatives hold more importance than muscle contraction. The first 5-7 reps are pretty easy and as we progress after 12 reps, and go beyond 15 reps your negatives get bumpy. It’s not that you proceeded beyond 15 reps that helps in muscle hypertrophy, it’s actually how well you able control your negatives and perform well then after until your muscles gets fatigued. Our workout set actually is to run through higher reps and come to difficult negatives that provides extra punch to your muscles cells and when you able control it at last and try to perform 2-3 reps more until your muscles gets fatigued will have better pump and increase in overall power. This ensures better muscle hypertrophy.  Hypertrophy is actually irrespective of how much you can lift but how well you can take yourself extra miles for the time being of reaching your fatigue point and how well you can control your ever challenging negatives and proceed further. This will also help you with your progressive overload as your power is challenged every time at peak or fatigue point and you make it as a habit of doing more better qualitatively than quantitatively. 

Reason why a lot of Health and Fitness Athletes are dying from a last couple of years!

I account above to an unplanned use and overuse of protein powder or whey powder. In developing countries where athletes run out of money for their dietary and supplementary needs and as Bodybuilding is a very expensive game, they take protein or whey powder as one and only cheap and best way to fulfill their dietary and supplementary needs.  For that, they seem overusing it repeatedly and taking it anytime and any extent they feel they need that. It can be seen athletes taking one scoop of protein powder in every half an hour while working out intensely in gym. There is a psychological fact behind this as well. A good whey protein powder costs $37-$40 in market. With that much cost and feeling a scoop of protein powder will provide them all nutrients with at least 25g of protein, athletes are overdoing it. How whey is being extracted from milk is a matter of concern. There is a very vast volume of cheese consumption in developed countries and it’s becoming popular in developing countries with time. In cheese factories, the pure cheese is being separated from its water content. This water content has small chunks and particulates of cheese floating on water. Whey protein factories separate those chunks and particulates through evaporation and process it to makeover whey protein that is being used by customers or athletes throughout the world. But we have to think, why those chunks and particulates float on so called water. The reason is they have higher plasticity thus lower density than pure cheese that has been separated and processed for use. The low density and high plasticity make them lighter to float. 

When athletes overuse whey protein they get in market and cause its plasticity is higher, the alveoli of their lungs slowly start to get blocked with it with time. And a time comes when the normal functioning of their lungs is rendered ineffective. This atypical lung failure may be the reason why a lot of Health and Fitness athletes are dying from a last couple of years. 

Drawbacks of doing cardio over the limit

High fatigue levels: You put extra effort and will to get to your ever increasing targets thus your fatigue levels are higher with time that may bring a lots of complications. 

Chronic soreness: Your extra effort and ever increasing will make your muscles and joints fatigued. Thus, your muscles are in a state of great stress which brings chronic soreness to your muscles and joints. 

High heart rate: Your heart pumps more blood and more quickly that increases your resting heart rate.

Joint pain, arthritis, arrhythmia, atherosclerosis, cardiovascular complications and diseases: Higher level of effort and exaggeration brings MSK, neurological and cardiovascular injuries, pain and impairments. 

Cause easy workout or errands feel harder: Your higher fatigue level, muscle and joint soreness, less energy and less motivation makes your easy jobs feel harder. 

Low energy: As you burn more calories than a limit, you may feel less energy and enthusiasm even doing simple tasks.

Getting sick often: As you have soreness, less energy and fatigue, and high level of stress your balance in life may be negatively impacted causing sickness often. 

Binge eating: Extra burned calories and high level of fatigue may cause binge eating. 

Lack of motivation: You feel lethargic whole day which makes you feel lack of motivation doing your duties.

You can gain weight: Extra cardio activity,  binge eating and adversely impacted sleep or sleeping pattern may cause you gain weight. 

Negative impact on your hormones: Your overall homeostasis inc. hormonal balance will be negatively impacted with more cardio activity. 

Loss of muscles mass: Extra cardio activity may burn your muscles if you don’t feed and sleep adequately. 

Your workout will and interest degrades: With high level of fatigue, soreness and stress you will feel less strength, low motivation and lethargic that slowly degrades your will and interest for workout. 

High volume single exercise hypertrophy!

Medium weight high volume exercise is meant for achieving more reps. If you perform multiple-facet of different exercises for same muscle group you get fatigued. Better doing same exercise for only five sets and trying best to achieve more reps. Trying perfecting your form, posture and technique is mandatory. This will enhance sarcoplasm in your muscle stream, enhance capillary development in muscles, enhance endurance or stamina, enhance strength, enhance hypertrophy and improve muscle definition. Just you need trying out a bit more intense workout. 

 

Benefits of Meditation

Increase in concentration: Better neurotransmission and neuropsychology enhances concentration and coherency. 

Improvement in self-esteem and empathy: Self-actualization and self-visualization with changing conditions enhances self-esteem and empathy to nature and natural creations. 

Decrease in stress, anxiety and depression: Overall relaxation achieved through connecting muscles to mind or mindfulness helps out decreasing stress, anxiety and depression. 

Increase in control: Meditation brings control over impairments in joints and muscles and initiates a healing and recovery process. Enhances musculoskeletal balance, coordination and cooperation.

Overcoming bad habits: Regular meditation is a habit itself. It brings complete relaxation, contentment and focus on right things. Self-actualization and self-visualization through meditation enables to analyze pros and cons of each and every thing we do in our lives.

Managing medical conditions: As neurophysiology, neurotransmission, cellular metabolism, digestion, self-control and self-regulation is enhanced with meditation, all healing, recovery and remedy processes are accelerated which helps us in managing medical conditions. 

What is the main purpose of exercise therapy?

Encourage activity while reducing the effects of overactivity, resulting in increased neuromuscular functionality

Extend your normal range of motion by proper stretching and strengthening joints and tendons

Strengthen the weak muscles by enhancing neurophysiological activity and muscular hypertrophy

Enhance your performance in daily activities by increasing endurance/stamina, strength and power

Allow for interdependency by decreasing ambulation

Relax the tense muscles, tendons, and fascia by avoiding all soreness and stress and decreases disease ability

Increase your circulation of blood into muscles and joints through better heart conditioning and proper neuromuscular tension

Increase your respiratory capacity through enhancing aerobic capacity

Enhance your coordination through musculoskeletal coordination and cooperation

Reduce your rigidity by increasing musculoskeletal mobility, balance and muscular toning and conditioning

Improve your balance by improving body deformities and imbalances through proper exercise, nutrition and lifestyle management

Improvements in motor or sensory function through proper neurotransmission

Medication reduction, fewer hospital visits, and improved overall health through regular exercise, proper nutrition and better lifestyle management