What is Ectomorph diet plan and why it is important

A complete diet and proper training according to your body type could result in amazing benefits. You cannot change your bone structure or height, yet changing your body shape with the right exercise and a good diet is possible.

There are three body types for the human body are ectomorph, mesomorph, and endomorph. And if you are an ectomorph, there is a good chance that your metabolism is higher than that of a mesomorph or an endomorph, which results in you burning calories faster. So, no matter how much you eat, it doesn’t make much of an impact on your overall composition.

Ectomorph is a typical skinny body type. In addition to being tall, ectomorphs have a slender structure, long limbs, small joints, and thin bones. In the ectomorph diet plan, calories are central in which 50% of the daily caloric requirement comes from carbohydrates, 25% from protein, and the rest from fat.

Carbohydrates are your body’s easiest source of energy and you require 50-60 percent of your daily intake. For this, you can eat Fruits, Oatmeal, Potatoes, Whole-grain cereal, and Vegetables. Carbohydrates are broadly divided into two parts: – slowly absorbed carbs (complex) and fast absorbed carbs (simple).
Complex carbs break down slowly and supply your body with the required amount of vitamins, fiber and minerals throughout the day. Complex carbs can be found in foods such as rice, peas, beans, and starchy vegetables.
Simple carbohydrates break down easily and provide immediate energy to the body. They are found in foods such as milk, fruit, cakes, soft drinks, candy, and other products containing processed sugar.

As an ectomorph, try to keep simple carb meals out of your ectomorph diet except when you have an urgent need for energy, such as after a workout.

Protein is the most important macronutrient food that you need in bulk in your diet. Protein plays an important role in repairing your body and muscle building. Food contains protein such as pumpkin seeds, pistachios, peanuts, almonds, Whey protein, and animal products such as eggs, chicken, white fish, seafood, and Cottage cheese.
Fat is often blamed for everything bad; however, consuming the right fats will increase your testosterone levels, this hormone is responsible for muscle growth, protect the joints in your body, provide extra energy and improve your mood, and is also effective in keeping the skin supple. Fatty foods, such as avocados, oily fish, flaxseed oil, eggs, nuts, and healthy oils such as flaxseed oil and fish oil. Make omega fatty acids an important part of ectomorph workout and diet plan.

It is always advisable to consult an expert or fitness trainer to get more information about the perfect nutritional diet and exercise tips to maintain overall health. And for authentic dietary supplements, you must consider Rishu Food & Nutritions which is a trusted brand in the field of health and sports supplements and the best online supplement store in India.

Eat Healthy and Commit To Be Fit | Rishu Food & Nutritions

Food plays a vital role in our health. Eating healthy means taking a balanced diet and including everything in the diet to receive all the nutrients to fuel you up and energize you to perform your daily activities. Food is the basic necessity of life but eating right is what to be taken care of. Although it is not as simple as choosing the healthy version of food over junk food items but taking care of your body is your own responsibility. For best results you have to find best site to buy supplements in India.

Being slim doesn’t indicate that the person is fit. Being fit is a physical and mental state where the person is performing well and food provides energy for physical activity. The requirement of food intake may vary from person to person according to their weight, height, age, or some other health factors but one can’t live without food.

Essential nutrients are categorized into two broad divisions i.e. Macro-nutrients and micro-nutrients. Macro-nutrients are those nutrients which are required in larger amount or quantity by the body to build and provide energy and it includes protein, carbohydrate, and fats whereas on the other hand micro-nutrients are those which are required in small quantity but are equally important such as vitamins and minerals.

It is also important to fulfil the requirements of the body by taking an appropriate amount of protein and nutrients. It can also be done through other forms such as consuming whey protein, and multi-vitamin capsules, etc. Now these days, there are various platforms to purchase these dietary supplements as people are getting aware of their health and keeping it healthy. Rishu Food & Nutritions is a popular and trustworthy seller and rishufoodnutritions.com is the best site to buy supplements in India.

As we know that our body needs high content of protein to build muscles and is difficult to complete this through mere diet especially for the people involved in fitness or are going to the gym, or other physical work so can purchase their products from the most trustworthy site. Their motive is customer satisfaction and their health. Include some exercise and eat right will keep you in long run definitely.

Also Read: HIIT Workout Importance and Its Benefits

HIIT Workout Importance and Its Benefits

HIIT stands for High-Intensity Interval Training. It is a great form of exercise to include in your workout routine if you want to build strength and muscular endurance or trying to lose weight. It makes you fitter, stronger and improves your general health. For this workout, you do not require as much time as a regular workout. It improves fitness, lowers blood pressure, and helps people to reduce their blood sugar level which may aid in weight loss and prevent diseases such as type 2 diabetes.

This High-intensity interval training workouts have become popular in the last few years for many reasons like:

Strengthens the cardiovascular system
Regulate blood glucose levels
Develop work capacity or maintains the ability to withstand high levels of intensity for long periods
Helps in losing body fat and keeps maintaining lean body mass

The benefits of High-Intensity Interval Training workout are:

Quick and Convenient

HIIT workouts can be done from anywhere. You can do this at home, at the terrace, in a hotel room, in the park, on the beach, etc., and most for 30 minutes or less.

HIIT controls your appetite

If you are habitual of overeating then HIIT will help you to manage your appetite. It also increases your blood sugar and blood lactate levels temporarily which also helps in reducing your appetite.

Also Read : Whey Protein – A High Quality Protein Powder & a Nutrition Supplement

Efficient fat burner

We all know that cardio exercises are effective for fat mobilization. HIIT is the best exercise when your goal is to burn stubborn fat. Exercise intensity leads to an increased rate of fat oxidation, as well as oxygen consumption after additional exercise, which occurs when your body recovers from an oxygen-deprived state during HIIT exercise.

Boosts your metabolism

Combining high intensity with interval training results in EPOC (Excess Post-Exercise Oxygen Consumption) which speeds up your metabolic rate and boosts metabolism. This means that even after leaving the gym you will continue to burn fat.

With lots of workout or gym sessions, the body needs some nutritional health supplement to fulfill the remaining need and for buying protein and supplements, you must visit some Online Supplement Store in India as this is a pandemic time and people are avoiding visiting the place physically. So try an authentic brand like “Rishu food and nutritions” which is a trusted brand in the field of health supplements and protein.

Whey Protein – A High Quality Protein Powder & a Nutrition Supplement

Whey protein is an essential supplement for those who do gym sessions or workouts. It is considered as a supplement that has a very high nutritional value, and scientific studies have revealed many health benefits. It is very digestible, absorbing from the intestine quicker than other types of protein. All these properties make it one of the best dietary sources of protein. But for a good result buy Whey protein in Delhi from a trusted store only.

The three main forms of whey protein powder are: Concentrate (WPC), Isolate (WPI), and Hydrolysate (WPH).

Whey Protein Concentrate: Products with whey protein concentrations vary widely in their protein, lactose, and fat content. This type of Whey protein concentrate is in many protein drinks, bars, and nutritional products. It contains both fat and carbohydrates at a low level.
Whey Protein Isolate: This variety is consistently high in protein and low in fat. You can list it on the label of protein supplements, such as bars and drinks. Whey protein isolates may be a suitable option for those who are lactose intolerant – but do not try any of these if you are allergic to milk.
Whey Protein Hydrolysate: Whey in hydrolysate form is the easiest form to digest. You can also see this in medical supplements for nutritional deficiencies. It has already undergone a partial hydrolysis process which is necessary for the body to absorb protein hence it is considered to be the “predigested” form of whey protein.

What are the Difference between Weight Gainers and Mass Gainers?

Anyone with a keen interest in bodybuilding must have come across many supplements such as mass gainers, weight gainers, BCAAs, whey proteins, etc. The role of each of these products has vast differences from the others. According to Rishu Food & Nutritions, people are often confused between the usage of mass gainers and weight gainers and their differences. Here are some of the most common differences between these two supplements:

Muscle Mass vs. Weight Gains

The primary difference between weight gainers and mass gainers offered by online supplement stores in India is the role of these products. The former is used to increase the overall weight of a person and demands lower cardiovascular exercise. On the other hand, the latter is for the total weight gain and muscle growth of a person. It requires a person to do workouts that involve cardio exercises for effective results.

Refueling Body vs. Lean Muscles

The primary role of weight gainers is to refuel carbohydrate storage to enhance workout capacity or performance. Meanwhile, mass gainers available on the best sites are for gaining lean muscle mass when a person is on calorie restriction. Ideally, mass gainers are used by bodybuilders preparing for a competition, and weight gainers are used by those who are seeking to gain weight.

Also Read: The Best Online Supplement Store for Buying Mass Gainers

Low vs. High Fiber Content

Weight Gainers have a low fiber content that helps in the active body digestion. Meanwhile, mass gainers have a high fiber quantity that increases fat digestion and relies on muscle growth. Therefore, weight gainers are for “hard gainers and mass gainers are suggested for bodybuilders or athletes, as stated before.

Carbs & Fat vs. Protein

All weight gainers have higher quantities of carbohydrates (carbs) and fats in comparison to protein. But this is the reverse for mass gainers. They have more protein in comparison to fats and carbs. So, one must decide the purpose of consuming these products before buying them.

Mild vs. Heavy Regime

To get the most effective results from mass gainers, a person should do mild workouts. He or she must not overstrain the body with heavy or advanced exercises, otherwise, the calories consumed will become lower than the calories burned and lead to unsatisfactory results. As stated earlier, mass gainers increase the protein intake in the body, and therefore boost muscle recovery and growth. Therefore, a person must workout using heavy weights or, in simple words, do a cumbersome exercise to get the best lean body results from mass gainers.

Calorie Rich vs. Deficit

Both mass gainers and weight gainers don’t just differ in protein, carbs, and fat, but also the overall calories per serving. A single scoop of mass gainer consists of around 100 to 300 calories. Meanwhile, weight gainers comprised of 300 to 1000 calories or even more per serving and are therefore rich in calories.

Related Information: 5 Reasons to Take Multivitamins Daily

The points mentioned above are six key differences between mass gainers and weight gainers. It would be best if you chose the supplement based on these differences.

Which Supplements Can Help in Muscle Growth?

Nowadays, many supplements can help a person grow muscle mass if consumed correctly throughout the day, along with daily diet and workout. Also, there are many online supplement stores in India. At times, it becomes difficult to decipher the essential supplements for muscle growth, and the best store to buy these products. Therefore, we have jotted down some points that can assist you with the same.

Whey Protein

Prominent online supplement stores such as Rishu Food & Nutritions offer a variety of whey proteins. These are of reputed brands like Arnold, Ultimate Nutrition and BPI Sports, among others. Also, whey protein powders are available in soy, isolate simple whey; casein, protein bars, and blends forms.

The objective of these proteins is to boost muscle recovery and growth. However, the protein content varies in each of these products. They are based upon goals like lean muscle mass, fulfilling calorie deficits, etc.

The powdered protein digests fast in comparison to protein from food items and provides faster muscle growth. It also pushes crucial for protein synthesis in the body and consists of high-level Branched Chain Amino Acids (BCAAs).

Casein

Casein is another form of protein, but in comparison to whey protein, it digests slowly. It is an ideal snack before bedtime that prevents losing muscle growth because it aids in slow and steady digestion. Another great property of casein is that it helps bodybuilders grow muscle mass. As a result, it cuts the food cravings of fitness enthusiasts on a calorie deficit and boosts the growth of muscle mass.

Some reports even suggest that it is a great post-workout drink because it boosts the synthesis of muscle proteins. Many fitness enthusiasts also indicate that it is a better post-workout protein because it grows muscles much more than natural whey proteins.

Creatine

Adding 2-5g of creatine to pre-workout protein drinks can increase the flow of energy into the muscles, and thus allow you to perform more reps of an exercise. Also, as per many reports and studies, consuming creatine every day can add 10-pounds to bodyweight and enhance a person’s strength.

But creatine consists of arginine, glycine, and methionine amino acids. Therefore, its primary role is to draw water into the muscle cells and help in the long-term growth of muscles with the cell stretching process. Recent studies have also found that creatine enhances our muscles insulin-like growth factor-1 (IGF-1) and is critical for muscle growth stimulation.

BCAAs

Although BCAAs are already available in whey protein, one still needs to consume them separately. They consist of leucine, isoleucine, and valine that enhance muscle growth, increase energy while doing workouts, decrease cortisol, and also diminishes delay in muscle soreness.

There are many other supplements such as Glutamine, Carnitine, Beta-Alanine/carnosine, Nitric Oxide boosters, ZMA, etc. that can also aid in muscle growth. Both new and experienced bodybuilders should buy these through the best site to buy supplements in India to get effective results.

Things to keep in mind while buying a whey protein

If you are into regular workout, then you must have come across health supplements like Whey Protein. Every other individual who does the workout does invest on whey protein to get faster & effective results. For athletes and bodybuilders the intake of protein supplements is essential to meet the daily requirements.

Whey protein is not just a fuel for big muscles. However, if you are confused while buying the whey protein then you can take suggestions from your trainers or the distributors who has the experience in the same area. Let’s have a look on why one should go for whey protein to get the desired results while doing workout:

Helps in losing fat and preserving muscle-

There are many facts that consuming whey protein on the regular basis can help in losing fat and preserving muscle. If you have just started working out, then you can start consuming whey protein that can help in preserving muscle. In fact, you will also witness that your body will manage to hold craving.

Excellent Source of High-Quality Protein–

Whey Protein is actually a liquid separated from milk during cheese production. A pack of whey protein carries high-quality and essential amino acids. In addition, it is easily digestible as compared to other types of protein. When you opt to buy whey protein, you will find three main types- concentrate (WPC), isolate (WPI), and hydrolysate (WPH).

Helps to lower Blood Pressure-

High blood pressure is the major reason behind heart disease. There are proven studies that say consumption of dairy products will help in reducing blood pressure. Whey proteins contain ACE- inhibitors called as lactokinins, which can really help in lowering down blood pressure.

Low Cholesterol-

According to one study published in The British Journal of Nutrition, regular intake of Whey Protein can bring down the level of cholesterol. Low cholesterol results to healthy heart. Ever whey protein product from brand like Rishu Foods & Nutritions carry healthy ingredients helping to lower cholesterol and also bring down the weight..

Reduces Hunger–

It is often seen that regular workout leads to increase in hunger, which eventually results to weight gain. Regular consumption of whey protein can help to reduce hunger and developing of ball-shaped physique. If you consume 50 grams of whey protein on the daily basis, there will be significant reduction in levels of ghrelin- a hormone that pitches your brain that you are hungry.

The ultimate aim of buying whey protein from the right source like Rishu Foods is to get the best result. It should work positively for long term, rather showing negative result after a halt. Go for the best brand whey protein.