in , ,

Top 5 Body Banane Ke Liye Powder

ISS POST KO AKHIR TAK PADHE – 5 BONUS BODY BANANE KE LIYE POWDER!

Top 10 Body Banane Ke Liye Powder in 2017 Cover

Supplement health aur fitness ke culture ka ek bohot bada part hai, phir bhi zyaada tar athletes aur bodybuilders ke liye ye confusion paida karte hai.

Agar aap kisi bhi bodybuilder se punche ki who kaunse supplements le rahe hai, toh unka jawab hoga – kuch nahi se lekar sab kuch tak.

Kya aapko woh sabh Khareed lena chahiye joh aap khareed sakte hai?

Ya kuch nahi lena chahiye?

Ya kuch inn dono ke beech?

Ya woh sab jo aapke liye kaam bhi kare aur affordable bhi ho?

Market mein milne wale supplements ki sankhya din par din bhadti jaa rahi hai, ye bohot zaruri hai ki hum usmein se sabse effective supplements ko jaan le, khass kar ki jab, aap apne supplement ka budget bigadna na chahte ho!

ISS POST KO AKHIR TAK PADHE – 5 BONUS BODY BANANE KE LIYE POWDER!

Humne aapka kam asaan karte huye aapke liye science based Top 10 Body Banane Ke Liye Powder jo top athletes ya bodybuilders use karte hai ki list banayi hai.

 Body Kaise Banaye Top 5 Body Banane Ke Liye Powder

 

  • Whey Protein

Sabse behetar muscle growth ke liye protein ki requirement strength training karne wale athletes ke liye zyaada aur kam physical wale individuals ke liye kam hoti hai aur, aur bhi zyaada unn individuals ke liye hoti hai jo lean hai, gym mein hard training karne wale aur jo kam calorie wali shredding ya cutting diet lete hai (specially jo bodybuilding competition ke liye preparation kar rahe ho).

Agar aap ek high protein diet sirf whole foods se le rahe ho toh protein shakes ek bohot hi asan tarika ho sakta hai apni diet mein protein ki requirement ko pura karne ke liye.

Our recommendations:

Body banana ke liye 2 gram/kg of Lean Body Mass protein daily lein. 

Step no. 1: Aap neeche diye gaye steps se bhi apna protein requirement per day nikaal sakte. Diye gaye simple steps follow karein: 

  1. Apna body fat percentage calculate kare, neeche diye gaye calculator mein apni details enter karein.
  2. Apna weight in kgs enter karein.
  3. Ek inch tape ki madad se waist, wrist, hips aur forearms ko measure karein, aur details enter karein.
  4. Neeche diye gaye Body Fat Percentage Section mein se apna fat percentage note down kar le.

 

Step no. 2: Apna Lean Body Mass Jane (LBM/Lean Body Mass aapke body fat ko exclude kar deta hai)

  1. Apna Lean Body Mass jann ne ke liye, apna weight, body fat percentage jo aapko upar diye gaye tool se pata chal hi gaya hoga use aur apni height enter karein.
  2. Neeche diye gaye box jaha lean likha hoga yahi aapka Lean Body Mass hai jo ki sirf aapke muscles ka weight hai.

 

Step 3: Daily Protein requirement check karein.

  1. Final step mein sirf Lean Body Mass ko 2 se multiply kar de.
  2. Agar aapka Lean Body Mass 56 Kgs hai toh, 56X2=112.
  3. Apko lean muscle gain karne ke liye har roz 112 gram protein lena chahiye.

Protein powder kaise banta hai aur uske fayde hindi mein yaha padhe

 

  • Creatine Monohydrate

Creatine Monohydrate abhi tak ka sabse safest aur legal supplement hai. Creatine aapke gym performance ko aur bhi badha sakta hai.

Yeh mera sabse favourite supplement hai.

Aisi bohot sari scientific case studies hai jisme paya gaya ki creatine supplementation muscle size aur strength badhane mein aapki madat karta hai.

Isme ye bhi paya gaya ki creatine lene wale logo ka 1-2 Kg tak total body mass badha jab unhone 20 gram/day creatine monohydrate ko liya.

Common problem:

Agar aapko ko past mein liver aur kidney se related koi bhi problem jaise kidney stones ya liver issue ho toh ise na lein.

Generally, creatine loading ke doran aapko recommend kiya jaata hai ki aap ise 15-20 gram per day pehle 5-10 din tak le.

But aise jaruri nahi, kyuonki muscle mein creatine ki matra waise bhi 30 dino mein utni hi payi jaati hai jitna ki creatine load karte samaya.

Our Recommendation:

Muscle size aur strength badhane ke lie daily 3-5-gram creatine monohydrate lein.

Best creatine-monohydrate India

 

  • Beta Alanine

Beta Alanine bodybuilders ke beech halhi mein sabse lokpriya supplement bann gaya hai, beta-alanine ke lean muscle mass ko increase karne ke praman bhi paye gaye hain.

Beta Alanine ke aam benefit paye gaye hain muscle endurance aur stamina ko badhana.

Ye zyaada-tar higher rep training, jo activities 60 seconds ke duration se zyaada hoti hai unko labh deta hai, sath hi drop set, superset, rest pause sets aur stamina jo ki high intensity cardio ke doran chahiye usko badhata hai.

Kuch logo ko beta alanine ko lene se tingling (झुनझुनी) mehsus hona aam hai.

Iss se bachne ke liye aap beta alanine ke recommended dosage ko kam kam matra mein din bhar lein.

Aisa karne se aap ko tingling (झुनझुनी) mehsus nahi hogi.

Our Recommendation:

High rep sets aur high intensity cardio karte waqt 3- 4 gram beta alanine rojana lein.

Best Beta Alanine India 2017

Free Vegetarian Bodybuilding Diet Plan for Indians

FREE Bodybuilding Diet Plan for Vegetarians!

Har Hafte Gain Karein 1-2 Kgs Muscles

Specially Designed for Vegetarians

Diet Plan Worth Rs. 3000, Your's Completely FREE!

For Limited Time Only!

Bass Apni Details Enter Karein!

You have Successfully Subscribed!

  • HMB

Beta-hydroxy-beta-methylbutyrate (HMB) amino acid leucine ka metabolite hai jo muscle breakdown (catabolism) aur muscle protein synthesis ko badhata hai.

Muscle protein systhesis ka matlab hai muscle tissues ko dobara build ya repair karana, jab bhi hum apne muscles mein stress ya tanav dalte hai, example ke liye chott lagne ki wajah se muscle ka tear ho jana ya fir workout karne ke doran muscle mein tanav create karna, ise theek karne ke liye ya muscles ko rebuild karne ke liye protein humare muscle tissue ko repair karta hai.

Kuch research study mein ye paya gaya ki HMB contest preparation jaha athletes ek kam calorie wali diet lete hai jisme ki catabolism ya fir muscle breakdown ke zyaada chances rehte hai waha lean muscle ko breakdown na hone mein madad kar sakta hai, but aisi long term study ki zarurat hai jisse ye sabit ho.

Our recommendation:

Upar diye gaye benefits aur information se apko pata chal hi gaya hoga ki ye supplement kitna fayde-mand hai, par hum aapko yehi recommend karenge ki aap apne supplement ke budget ko dekhte huye hi kharidein, kyuonki ye supplement costly hai.

 

  • Branched Chain Amino Acid

BCAA’s must have supplement mein se ek hai agar aap lambe time tak aur bohot hi intense workout karte hai.

Aap long and intense workout karte huye catabolic state ya fir muscle losing state mein jaa sakte hai.

Workout ke dauran muscle loss ko kam karne ke BCAA’s aapki madad kar sakta hai.
BCAA’s aapki immunity ko badhata hai.

Ye bohot hi zaruri hai kyuonki jab aap weight lift karte hain, tab aap apne nervous system ko stress mein dalte hai.

Ye supplement sunich-chit karega ki aapki body mein kabhi amino acids ki kami nah o.
Stoppani et. al. ki ek research mein strength training karne wale ek group ko 14-gram BCAA, whey protein, aur carbohydrate placebo (placebo ka matlab hai sirf supplements jaise dikhni wali sugar pills) di gayi, jisme ki jiss group ko asal mein ye supplements diye gaye unhone:

  • 4 kg lean muscle mass gain kiya,
  • 2% body fat decrease huaa
  • aur 6 Kgs bench press karte waqt badhotadi huyi jab unhe 10 rep’s maximum karwaye gaye.

Our recommendation:

BCAA’s supplement basically 3 amino acids ke bane hote hai – L-Leucine, L-Isovaline, L-Valine.
Commonly, 5-10 grams per day BCAA’s aap le sakte hain.

 GRIZZLY NUTRITION BCAA INDIA

 

  • Arginine

“NO supplements aur Nitric Oxide supplements” bodybuilders ke dwara workout se pehle liya jaata hai, iss supplement ka main ingredient arginine hai jo khoon ke bahav ko shareer mein badhane mein madad karta hai, protein synthesis badhata hai aur exercise performance ko badhata hai.

Par bohot kam scientific studies ise prove kar payi hai.

Fahs et. al. ke study mein unhone 2 groups (ek placebo or dusra 7-gram arginine) jo jawan purusho mein exercise ke daruan istemaal karwaya;

Aur kuch samay baad results mile, ki jo purushon ka group placebo le rahe the aur jo group arginine le raha tha usme koi tulnatmak antar nahi paya gaya.

Khoon ke bahav, protein synthesis, aur exercise performance par arginine ka koi prabhav nahi paya gaya, jabki aage iss-par adhik research ki zarurat hai.

Our recommendation:

Arginine ki matra 20 grams per day tak athletes ke liye safe hai.

 Zenith Nutrition L Arginine India

 

  • Citrulline Malate

Citrulline Malate bodybuilders ke beech hal hi mein ek popular supplement bann gaya hai, iske bare mein abhi kam researches healthy logon par huyi hai.

Citrulline Malate ko mana gaya hai ki ye performance ko improve karta hai, neeche diye gaye teen mechanism ke dwara:

Citrulline mallate urea cycle ka ek important part hai ye ammonia clear karne mein bhi sath de sakta hai.

Mallate ek tri-carboxylic acid cycle ka intermediate hai jo lactic acid ko collect hone se kam kar sakta hai.

Citrulline arginine me bhi convert ho sakta hai, jabki, jaise ki pehle ke paragraph mein bataya gaya arginine ka effect usi tareeke se citrulline malate mein bhi nazar aata hai.

Citrulline Malate ko 15 din tak supplement ke rup mein lene se exercise ke daruan ATP production ko 34% tak badhata hai, phospho creatine ke rate mein exercise ke daruan bhi 20% tak badhotari payi gayi aur sath hi thakan ke Anubhav ko bhi kam kiya.

Aur toh aur, chest workout ke pehle citrulline malate ke 8-gram tak sevan karne se 53% tak repetitions mein badhotri payi gayi aur muscle mein hone wali soreness (dard) bhi 24-48 ghanton mein workout ke baad 40% tak kam huaa.

Zyaada tar studies citrulline malate ke ergogenic (performance ko badhane wala substance) effects ko support nahi karte hai.

Iske sath hi citrulline malate ki safe usage ka abhi tak koi adhyaan nahi kiya gaya hai.
Isi liye recent studies ke adhaar par iske prabhavon par nirnay nahi liya ja sakta.

Bhavishya mein hone wali studies se hi nirdharit kiya jaa sakta hai ki citrulline malate performance ko badhata hai ki nahi aur iski long safe usage.

Our recommendation:

Exercise karne se ek ghanta pehle 6-8-gram citrulline malate lein.

Citrulline Malate Supplement India

 

  • Glutamine

Glutamine ek aisa non-essential amino acid hai, jo humari muscles mein aam torr par paya jaata, aur nutritional supplement ki tarah liya jaata hai.

Vartaman mein aisi koi bhi study nahi huyi hai jo glutamine ke istemaal ko healthy athletes par darshaye.

Glutamine ke supplement ne exercise performance mein improvement, capacity mein improvement, immune function ko maintain karne mein madad ya exercise ke baad hone wali muscle soreness ko kam karne ka koi praman nahi deta hai.

>>>>>Glutamine Supplement Benefits in Hindi. Read More!<<<<<

Our recommendation:

Glutamine ke supplement ki quantity 14 grams per day tak healthy individuals mein safe payi gayi hai.

grizzly-nutrition-pure-l-glutamine India

 

  • Multivitamin

Generally, bodybuilders competition ke dauran apne diet ko puri tarike se badal dete hain jisme ki kayi baar aise food sources jo humein essential vitamins aur minerals jaise calcium, iron, zinc, vitamin D aur magnesium etc provide karte hain, ki bhaari matra mein deficiency (kami) ho sakti hai.

Isiliye zaruri hai ki hum apne supplements mein multivitamin ko include karein.

Our recommendation:

Daily 1 se 2 multivitamin khane ke sath lein.

Muscle XP Multivitamin For Mens Bodybuilding

 

  • Ashwagandha

Ashwagandha ek adaptogenic (natural herb jo body ko madad karta hai stress ko adapt karne mein) herb hai jiske kayi fayde hain.

Ek hi hafte mein ye aapki energy level, stamina aur exercise performance improve karne mein madad karta hai.

Ashwagandha immune system majaboot karta hai aur aur bimari paida karne wala kitanuon ko khatam karta hai.

Ashwagandha ek strong antioxidant bhi hai jo shareer ko exercise ya exertion (tanav) se huye damage, slow ageing, joint pain aur muscle pain se protect karta hai, aur recovery ko tez karta hai.

Ashwagandha particularly athletes aur bodybuilders ko benefit karta hai kyuonki isme:

  • cortisol level ko kam karne ki;
  • energy ko badhane ki;
  • hormone ke profile ko improve karne ki;
  • endurance ko badhane;
  • exercise ke beech recovery time ko kam karne;
  • overall exercise performance ko boost karne, aur antioxidant ke effect ko badhane;
    immune system ke function ko bhi boost karne ki shamta hoti hai.

Our recommendation:

300-500 mg tak ashwagandha ka sevan karein.

Halaki, bataye gaye supplements body banana mein madad kar sakte hain, par ye solid nutrition ki kami ya training ki kami ko kabhi pura nahi kar sakte.

Zyaada se zyaada benefit ke liye nichchit karein ki aap proper diet aur training supplement use karne ke sath hi chalu kar dein.

Best Ayurvedic Natural Testosterone Booster Supplement in India

 

Free Vegetarian Bodybuilding Diet Plan for Indians

FREE Bodybuilding Diet Plan for Vegetarians!

Har Hafte Gain Karein 1-2 Kgs Muscles

Specially Designed for Vegetarians

Diet Plan Worth Rs. 3000, Your's Completely FREE!

For Limited Time Only!

Bass Apni Details Enter Karein!

You have Successfully Subscribed!

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/
https://massivejoes.com/articles/the-scoop/the-top-5-science-based-supplements-for-bodybuilding
https://examine.com/supplements/ashwagandha/
http://spotmebro.com/supplements-you-need-to-build-muscle-mass/

This post was created with our nice and easy submission form. Create your post!

What do you think?

-1 points
Upvote Downvote

Total votes: 1

Upvotes: 0

Upvotes percentage: 0.000000%

Downvotes: 1

Downvotes percentage: 100.000000%

One Comment

Leave a Reply
  1. Thank you a bunch for sharing this with all people you really recognise
    what you are talking approximately! Bookmarked. Kindly also talk over with my website =).

    We will have a hyperlink trade agreement between us

Leave a Reply

Your email address will not be published. Required fields are marked *

PET KAM KARNE KI EXERCISE 12 BEST CARDIO MOVES HINDI MEIN

Pet Kam Karne Ki Exercise 12 Best Cardio Moves Hindi Mein

thyroid bimari ke lakshan, gharelu upchar aur diet chart in hindi

Thyroid Bimari Ke Lakshan Aur Gharelu Upchar in Hindi