All posts by Rahul Narad

Benefits Of having Black Coffe

The black coffee If your are student or doing any type of workouts the it would be very helpful for you. Lets have quick guide regarding all the benefits about Black strong Coffee.

why we need intake  black coffee every day?

Coffee means caffeine it is give us good amount of energy and mind alertness. Black Coffee decreases the Parkinson’s disease(it is the condition where nervous system marked by tremor,imprecise movement, muscular rigidity) and reduced risk by 25% and it protects from liver cancer

let’ss see how Black coffee helpful doing workout in gym

Black coffee helpful doing workout in gym?

Have cup of Black coffee before workout, as it gives energy and increase the performance by 11-12%. It improve our performance because Caffeine increases adrenaline levels in your blood that’s why we get energetic when we drink black coffee it is also helps in fat loss yes it is possible because black coffee increase metabolism and fat cells break down body fat and use it as fuel for training coffee helps you being mind alert when we doing workout in gym it is very important to focus it is also do work as antioxidant and importantly when we are in tension or depressio, having 1 cup of black coffee ,can make your your mood good and give you mind alertness

Daily consumption of Black Coffee?

100 to 400 mg or 4 cups of Black coffee is good for us if your over consumption of black coffee it harmful for us

so lets see the advantages and disadvantages of Black coffee (caffeine)

Advantages of Black Coffee

  • It give you mind alertness
  • It increase your metabolism
  • It reduced the risk of cancer
  • It helps to boosting your physical performance
  • It protect your body and mind
  • It helps you fight against depression and brightens your mood

it has also disadvantages

Disadvantages of Black coffee (caffeine)

  • low quality or Bad coffee be toxic our body
  • over consumption of black coffee not good for our body
  •  when we take black coffee then we will may be not sleep for 5/6 hour (it probably not a disadvantage if any one drin black coffee in night and they have work or study for whole night it is beneficial for that person)

what is BCAA

Hi,welcome to KnowledgeSuttra.Today we are talking about BCAA(Branched-chain amino acid) it is a very important supplement Which is used by many Bodybuilder .On these note let take deep info regarding BCAA(Branched-chain amino acid).

What is BCAA(Branched-chain amino acid)?

BCAA stands for (Branched-chain amino acid) it is the muscle repair supplement . In other words it’s an amino acid that’s why it helps to repair muscle as well as it’s building blocks of protein that why the BCAA(Branched-chain amino acid) very useful supplement. The important thing is amino acids have aliphatic side-chain with a branch a central carbon atom bound to three or more carbon atoms.

BCAA (Branched-chain amino acid), as well as there, is three types of BCAAs so let’s see this three types of BCAAs

why we required BCAAs?

In our body, we have essential amino acids and non-essential acids.non-essential amino acids mean our body created amino acids that required for body and essential amino acids mean our body cant created this amino acid

  1. Histidine
  2. Isoleucine
  3. leucine
  4. lysine
  5. Methionine
  6. Phenylalanine
  7. Threonine
  8. Tryptophan
  9. Valine.

In BCAA we get this three amino acids leucine, isoleucine, and valine all these are very essential in order to repair muscle that why we required BCAAs(Branched-chain amino acid) as well as we can get this nine amino essential acids from the animal as well as the quality type of plants

What are the Top 3 supplements

Hello,welcome to KnowledgeSuttra .Today we are going to discuss about top 3 supplements must be taken and what will be these supplement are .

The supplement can never replace proper diet planning and nutrition but they can help you reach your fitness goals faster,Most supplement won’t have any effect on muscle growth or fat loss

what will this top three supplement be?

  • Protein powder
  • Creatine
  • Fish-oil

let’s start with protein powder

Protein Powder

There are lots of protein powder ,Protein concentrates, Protein isolates, Protein hydrolyzes this are mainly three types of protein.

Protein concentrates

In Protein concentrates powder contained about 60–80% protein as well as remaining 40-20% calories from fat and carbs.

Protein isolates

Protein isolates powder we can say the purest form of protein it mixability as well as it tastes is very good Protein Isolates powder contain 90-95% of protein and from further process removes additional fat and carbs

Protein hydrolyzes

It is the purest form of protein powder because from the further process it removes all fats and carbs and most importantly Protein hydrolyzes powered absorbs body more quickly and get quickly result.

Also Read:- A complete guide on Whey Protein

Most of  people have mind set that, by only taking protein powder they can gain muscle. In order to gain muscle, 70% of protein from your diet and 30% from protein powder this ratio helps you get the best result.

The second supplement is Creatine


An organic acid that helps supply the muscle cells with energy for muscle cells during high-intensity cell during high intensity in short duration exercise it also doesn’t build muscle by itself but it will increase your strength level and important thing you can get an optimal dosage of 3-5 grams per day

Lastly and the third supplement is Fish oil

Fish oil

Fish oil boosts your moods help maintain healthy cholesterol levels and strong bones and ligaments and it as no side effects unless you are allergic to it most important things it is very good for hair and skin ,The optimal dosage of Fish oil is 1000-3000mg of combined EPA(eicosapentaenoic acid)/DHA (docosahexaenoic acid) per day as well as it contains omega fatty acid that’s help for production of testosterone.

Health and fitness: how to make self diet plan

Today I am going to give you a quick guide on How to make the self diet plan. As I always quoted nutrition is the key for muscle building as well as getting healthy life so, let’s take deep dive into it

Following are some very important things needs to be consider while making diet plan

1)Anabolic Window

 2)Glycemic Index

3) Quality source of macronutrients(protein, carbohydrates and fat)

1)Anabolic Window:-

Anabolic Window also called metabolic window .The idea behind  Anabolic windows is , To have specific window/span of time after work-out for meal .It will helps in order to accelerate muscle growth. Either way if you don’t follow Anabolic windows ,it might chances you end up with getting no benefit or even worse lose muscle.  

Also Read:-

:- What is Body Type?


Providing quick protein and carb after workout gives more better result .

there are another two stages are Catabolic state and  anabolic state this two-state is very important, as well as they, connected each other.


 Catabolic state is  nothing but the state ,in which our body is breaking down in tissue while workout and as you longer and harder you workout in a catabolic state cause to damage your muscle tissue.

In a Catabolic state ,your body repair tissue and muscle

Glycemic Index

Glycemic Index  value assigning  for food based on how food slowly and how quickly those foods digest or increases in blood glucose levels.

Low Glycemic Index(Low GI)55 or less
Medium Glycemic Index(Medium GI) 56 to 69
High Glycemic Index(High GI)more than 70

3) Quality source of macro nutrients(protein, carbohydrates and fat):-

Those all are  important part of your meal planning ,when we put the quality source of macro nutrients(protein, carbohydrates and fat) give desired result

Quality source of Protein:-

  • Dairy and egg
  • Greek yogurt
  • cottage cheese
  • Egg
  • swiss cheese
  • Milk
  • Whey protein

High protein meat:-

  • Lean cut steak
  • Ground beef
  • Pork chops
  • Chicken breast
  • Turkey breast
  • Tuna
  • Halibut
  • Salmon
  • Tilapia

High protein canned foods

  • Anchovies
  • Corned beef
  • Sardines
  • Beans

High protein Snacks:-

  • Terky
  • Peanut butter
  • Nut

Protein source for vegetarian or vegan

  • Beans
  • Chickpeas
  • Nuts and nut butter
  • Tofu
  • Chia seeds
  • Leafy greens

This is all type of quality source of protein

  • Quality source of  Carbohydrates
  • High carb whole grains
  • Whole grain bread
  • Whole grain pasta
  • Whole grain cereal (with no sugar)

High carb fruits

  • Banana
  • Mango
  • Apple
  • Orange
  • Pears

High carbs legumes

  • Beans
  • Peas
  • Lentils

Other sources

  • Sweet potato or normal potatoes
  • Brown rice or white rice
  • Oatmeal
  • Tortillas

Quality source of fat:-

 adding Omega 3 and Omega 6  as fat,can be good option

Source of unsaturated fat:

  • Avocados
  • Salmon
  • Olives and olive oil
  • Nut and nut butter (when not highly processed)
  • Flaxseed
  • Tuna
  • Sunflower seed

Source of saturated healthy fat:

  • Whole eggs
  • High-quality meat
  • Full fat, milk
  • Chicken breast

Well i hope ,above quick guide may help you,if you have any question feel free to ask in comment section meal plan +knowledgesuttra

What is Dianabol(D-Bol)

Hi,welcome to KnowledgeSuttra. Those are in bodybuilding well probably know what is DIANABOL. Those are just beginner may be it new term for them. Let take deep into it and understand what is DIANABOL.

note:- we don’t recommend  to consume Dianabol(D-Bol)

What is Dianabol(D-Bol)?

It is an anabolic steroid promoted  and improving physical strength, muscle building as well as it also popular steroid and it will commonly refer in the bodybuilding community. It is mainly used who build muscle or gain weight.As I quoted above  it is steroid then one question might be comes to your mind,  does it has any side effect? . Probably Yes, It has side effect let discuss about it later.

Dianabol increases protein metabolism as well as it gives a positive nitrogen balance to more anabolic (muscle-building) movement. Essentially, it truly enables your body to Build tremendous muscles significantly speedier when you work out, compared with working out without Dianabol

Its pharmaceutical name is  METHANDIENONE or METHANDROSTENOLONE and its chemical formula promoted good result like muscle gains and gaining the weight, yes it has good result as well as it gets the very serious side effectchemical formula C20H28O2+knowledgesuttraimage source:-

so let’s talk about Dianabol Side effect.

The side effect of Dianabol(D-Bol)?

  • Hair fall
  • GYNECOMASTIA or man boobs
  • Acne
  • Liver Damage
  • Organ Dysfunction

 this is the main side effect if you consume the Dianabol(D-Bol)

If you wants to consume the Dianabol(D-Bol) and how you get proper as well as in a safe way

so go through it.

How can you get the proper result as well as in a safe way, when you consume Dianabol(D-Bol)?

First and important thing, only take as 10mg tablet of Dianabol(D-Bol) , where you take any company of Dianabol(D-Bol) but one tablet is only 10 mg

How to get in a safe way?

First of all you have to consume antioxidant of side effect like multivitamins, Vitamin E and for liver health consume Himalaya liv 52 or like other tablets of other company and don’t consume  regularly ,Keep this cycle only 1 or 2 months in between  this is the short guide for consuming Dianabol(D-Bol) in a safe way and if you wish to buy Dianabol(D-Bol) then go for US brand

 note:- we don’t recommend  to consume Dianabol(D-Bol) consume on your own risk




A proper Diet Plan for beginner

As you all know for best physique proper meal planning or nutrition planing is the key, On these point lets get started with today’s topic.

Whenever a newbie join gym, he/she isn’t focus on Proper meal. Having proper nutrition is the key for healthy life and good physique

so go through step by step

 Meal planning for beginners?

First of all,as I quoted in previous blog know your body type. If you haven’t read it yet, Have a look

Important :-   What is Body Type?

I hope you have take note from earlier blog. If not then let’s have Abstract on Body-type

1) ECTOMORPH: – Thin as well as skinny and hard to build muscle.

2)  ENDOMORPH:-Big and have lots of fat and with a high tendency to get fat.

3) MESOMORPH:-Muscular and well-shaped to the body with a good metabolism and good muscle cell.

so starting about the First type

Meal planning for Endomorph?

Endomorph people, they have a fast metabolism  that’s why they have to  add 1000/1500 calories per day from your BMR(Basal Metabolic Rate)

so, what you have  to eat?

first, you have to do Clean Bulking means avoid roadside food/fast food ,oily food or transfat food

Those who belongs to Endomorph, have to take 3 meal/day . The main reason behind it,Endomorph people must go for bulking

Meal no 1
Whole Egg
 1 boul

you have to eat more calories of food for complete to your calories to your BMR

Meal No 2
Regular launch
Egg White


In between this get snacks but healthy snacks, not junk food or trans fat,in snacks eat 2 banana

Meal no 3
Regular dinner

What should  eat as pre-workout and post-workout?

 Pre-workout , Have something contain  carbohydrate, because it is the best source of energy as well as in post-workout also eat carbohydrates, because after a workout your body needs energy, therefore, carbohydrates provide energy to your body.

Pre – Workout
Egg White
2 or 3


Post – Workout
Egg White
2 or 3


One thing kept in your mind ECTOMORPH people do less workout eat more as you can but healthy food and most important don’t go for any supplement in one or half month because your body needs to increase your capacity in one or half month. Your get increases lots of strength and capacity.


Big and have lots of fat and with a high tendency to get fat.

Those who Belongs to Endomorph body type,have low metabolism and because of that they comparatively  Burn Low Calories. Thus Endomorph body type people must go for fat loss,they have less or subtract the 500/1000 calories from their BMR

 Meal planning for ENDORPHIN

Meal no 1
1[whole egg] , 1[egg white]
1 bowl


Meal no 2
Regular dinner
Egg White


Meal No 3
Regular Dinner
Egg White


In between can intake Snack which contain low calories and healthy food [recommended to add peanuts]


  MESOMORPH, it is the good form in the human body and it is a very rare form in the type of people they have good genetics as well as in form of people don’t do hard work as compare to  ECTOMORPH and ENDOMORPH

Pre Workout
Black Coffe1 cup
Eggs White2


Egg White

Meal planning for Mesomorph?

we will recommend Mesomorph people first go for bulking and then go for muscle cutting(it means muscle to be in proper shape or size)

as we say first go for bulking and it is same as above bulking diet

Meal no 1
Whole Egg
1 boul

Meal no 2
Regular Launch
Egg White2

in between time , get snacks but healthy snacks, avoid junk  food or trans fat

Meal no 3
Regular Dinner
Egg White
500ml[Recommended before Slip]

Egg White
2 or 3


Post – Workout
Egg White
2 or 3


 note:-The above quoted  guide is beneficial  only for beginners who serious about their physique after one of half month go for advance Diet

The reason behind Litecoin’s [LTC] decreasing in price

Today we are talking about Litecoin(LTC) if you want to know about Litecoin then read our previous blog and as we discuss in the previous blog cryptocurrency market increased 40% in 48 hours but in other hand Litecoin coin price getting decreases not in 48 hours but from the month of February

Also Read:-  Litecoin : The Best Bitcoin Alternatives

so let’s see why Litecoin(LTC) price decrease but firstly let see .what’s the condition of Litecoin(LTC) in last few months

The condition of Litecoin(LTC) in the last few months?

In 2017 Litecoin(LTC) was the big boom in cryptocurrency market and now it’s becoming the unsafe investment option , as well as Litecoin(LTC) is very volatile in present time and it’s  going through the up and down in this over month it is news for Litecoin(LTC) investor.

In Feb,  Litecoin is a big boom in the cryptocurrency market that this two project also launches. and sudden the  Litecoin Cash,LitePay  this two project is failed that time because the Litecoin(LTC) prices , these two project considered as failed

 Litepay service

mistaking dispatch for the new installment benefit LitePay has implied awful news at the cost of Litecoin, its picked digital currency. The famous Bitcoin elective dropped to as low as $215 on Feb, a seven percent plunge from ongoing highs.

It’s as yet not by any stretch of the imagination clear what occurred with LitePay’s eagerly awaited dispatch. The administration conveyed an email to supporters uncovering that issues with charge card organizations would defer client enrollments uncertainly, however the site was pushing forward with plans to begin enlisting dealers who will acknowledge LitePay once it winds up accessible.

In the month of Feb the price of one Litecoin(LTC) is 163.68 USD then the price regularly decreases and this month of July the price is 85.11 USD you can the major difference between the amount.

Why Litecoin(LTC) price decrease?

As we know it the Digital asset as well as it very hyper-volatile that’s why Litecoin(LTC) survive Up and Down in their price.

that’s why recommended that ,don’t put your all money in Cryptocurrency(Digital asset)

How cryptocurrency market added 40 billion in 48 hours

Today we are talking about cryptocurrency market added 40 billion in 48 hours today we want to know the reason behind the how cryptocurrency market added 40 billion in 48 hours but first, we look at the price of which cryptocurrency price is an increase let ‘s go through it
which cryptocurrency price is an increase?
above we discuss the cryptocurrency market added 40 billion in 48 hours its means other cryptocurrency price has increased and that is bitcoin, ether, Ripple, and Bitcoin Cash this digital asset has gained at the range of 5 to 10% as well as Ripple(XRP), Bitcoin Cash (BCH), EOS, and Cardano (ADA) have been the best performing major pushed assets on July 3. Cardano recorded an all around the requested expansion of 16 per cent while EOS saw a 13 per cent rise in regard. These major moved assets have performed particularly deficiently against the US dollar and bitcoin all through late weeks.on 3 July the amount of Bitcoin(BTC) continue on $4.6 billion and Ethereum(ETH) is fixed on at the $1.7 billion and now we can see it is nearly doubled since last week as well
so this the current condition of Cryptocurrency market now guys we see the present top 10 cryptocurrency and their price
rank cryptocurrency price
1 Bitcoin(BTC) $6,680.39
2 Ethereum(ETH) $472.40
3 Ripple(XRP) $0.493459
4 Bitcoin Cash(BCH) $768.89
5 EOS $9.05
6 Litecoin(LTC) $86.69
7 Cardano(ADA) $0.155227
8 Stellar(XLM) $0.212063
9 IOTA $1.22
10 Tether(USDT) $0.998843

This is the present top 10 cryptocurrency
Now time to know how cryptocurrency market added 40 billion in 48 hours?
it is the simple reason as we know the cryptocurrency is hyper-volatile that’s why it the reason behind the cryptocurrency market increase by 40 billion similarly cryptocurrency market is an increase at any time is also decrease to zero stay aware guys

if you are investing in cryptocurrency then you have converted a digital asset to paper money or your country currency and importantly don’t spend the all of your life saving on cryptocurrency because cryptocurrency is hyper-volatile

Health and fitness : Importance Of Macro-nutrients and Micro-nutrients

Today we are talking about macro-nutrients and micro-nutrients this two are very important topic for those who are serious about health and fitness .macro-nutrients and micro-nutrients plays very important role ,that’s why today we  going to take deep  information about it. Let’s first look on macro-nutrients.micro+and+macro+table+knowledgesuttra

what are macro-nutrients?

macro-nutrients are the main factor of our body that is

  1. Protein
  2. Carbohydrates
  3. Fat

Let’s about protein first

 #1 Protein

As we know ,Protein play main role in our body and if you want have deep knowledge about of protein then check out our previous blog

Also Read:- A complete guide on Whey Protein

Let have an overview on  protein. Amino acids are the building blocks of protein and we get protein from many foods like dairy product, plant and protein powders . protein also essential for  eye,bone,skin as well as it is repairing  muscle and fibers

Advantages of Protein

  • Producing antibodies for the immune system
  • Manufacturing hormones
  • Adding in the digestion and absorption of food
  • Maximizing the transport of oxygen to tissues
  • Providing structure for muscle, tendons, ligaments, organs as well as it is good for hair, skin and other tissue

How much protein should you consume per day?

 Ideal protein intake will depend on factors such as weight muscle mass and fitness goals

 The average person will have completely different protein needs than a professional athlete or 300-pound bodybuilder.

Have look on following cases ,Which help you to understand above term

1)To live  a healthy life

0.5 to 0.7 per pound of your body-weight(it is for average person and looking for build muscle)

2)To Build Muscle

0.8 to 1 gram per pound of your body-weight

3)To lose fat and maintain muscle

0.8 to 1 gram per pound of body-weight

(when losing weight, your primary goal is always to maximize lean muscle mass to achieve this high protein diet is very important and stick to 1 gram per pound of body-weight)

#3 Carbohydrates

Your body breaks carbs down into glucose which is transported throughout the body to provide the energy .it is the main source of energy for a body and mass like fat and protein carbs are not very essential without carbohydrates, your can’t survived.Carbs are important part of a healthy diet, It help to  regulate protein fat ,metabolism and rope ad repair of tissue just like protein all carbohydrates

Important point

1) fats contain 9 calories per grams

2)Protein and carbohydrates both contain 4 calories per gram

Advantages of carbohydrates

  1. It’s essential for hormone production ,brain function and body processes.
  2. during high-intensity activities your uses glycogen and converts it back to glucose for a new level

There are some myths about carbohydrates, that is do carbohydrates make you fat? here it answers no,carbs are not get you to fat

How many carbohydrates should you eat per day?

Optimal intake depends on a variety of factors but even without knowing your exact measurements we can still narrow in on a range using only your body weight and training intensity

This are cases for intake of carbs

1)Light workout

30 min. or less than 10 working sets

1 to 1.25g per LBS

2)Moderate workout

30 and 60 min or more than 10 working sets

1.25 to 1.5g per LBS

3)Hard workout

Anything more intense than a moderated workout

1.5 to 1.75 g per LBS

#3 Fat

There are three types of fats

Saturated fatsUnsaturated fatsTrans fats

1)Saturated fats

Saturated fats is called as bad fat (e.g butter, cheese, whole milk )were long believed to raise LDL(low-density lipoproteins)

Causes of saturated fat?

It can cause clogged or blocked arteries therefore a high LDL cholesterol can theoretically put you at risk for heart attacks stroke and major health problem

2)Unsaturated fats

It lowers your LDL(low-density lipoproteins) cholesterol most vegetable oils that are liquid at room temperature have Unsaturated fats

it includes (Olive and canola oils,safflower,sunflower, corn, and soy oil)

we can say it is good fats of source

3) Trans fats

it is formed when vegetable oils is infused with hydrogen this is often done to keep foods fresh for a longer time the problem is that studies show that relatively small amounts of these paths will increase the risk of different health problems including heart disease , Alzheimer’s,breast cancer depression or more

(this type of fat mainly saw on roadside food)

How much fat should you consume?

in order to maintain your general health and fitness you need only around 0.3 grams per pound of fat-free mass per day Continue reading Health and fitness : Importance Of Macro-nutrients and Micro-nutrients

A complete guide on Whey Protein

Today we are going to talking about protein powder it means whey protein and other protein powder as well as we discuss about the myths about protein powder.Many times it consider whey protein or any other protein powder is steroids. I would like mention one point here is  whey protein is not steroids it is pure dairy product.  Let’s take an look on how whey protein is dairy product?whey protein is dairy product

And the main thing that is Whey protein powder that is for to push your diet or add more protein to your diet.


But first, we take short information about what is protein?

what is protein?

Amino acids are building blocks of protein without amino acid it is not possible to build muscle Protein is the macro nutrient. It helps to build a muscle mass .Human body contain 20 amino acids, in which 9 amino acids are very essential and the main think is Human body unable produce such amino acids , So in order to full-fill these need a proper diet plane is very important .

so this is the short information about protein , Now let’s take tour towards  how protein is made?

How is whey protein made?

As i quoted above  it an dairy product so its obvious  that comes from milk[Only cows milk is used]. High-quality milk were used in order to get high-quality protein

First of all extracted high-quality milk shift in chess manufacturing factory. These high quality contain around  3.5% protein,4% fat,4.6% lactose, It also contain some bacteria.

In order to reduce the amount of bacteria , It goes through Pasteurization process, in which milk heated at 72°C  to 73°C.  Once process got finished ,The remaining mink contain  20% whey and 80% casein and then milk has divide into two part one is solid and second is liquid  that solid part is collected and process as a chess and liquid as collected and process as whey this liquid then process for purification to remove carbohydrate, fats, minerals and water then liquid whey is sent to protein manufacturing factory and this liquid whey is instantly load into big network of stainless steel turbines that has special ceramic filters this process remove fats and lactose from this liquid then this whey protein liquid is go to into dryer this dryer is hot as well as cold to dry out the water and separated the solid from the liquid in this whole process we get the resultant powder may have 90% of whey ratio and this whey protein is tested for purity and then for test it has added some artificial favor as well as it has for good mix-abilit.

Now there are many types of protein available in the market

what kind of protein are best for good health.

Let’s see
There are mostly used this three protein powder that have
Protein concentrates: This contains 60% to 80% of protein and other 20% to 30% of calories in fat and carbs it is high in sugar and its mixability is quite good.

Protein isolates

It is the best form of protein because it contains 90% to 95% of protein and additional carbs and fats removing by filtering and it does not high in sugar and it is very good in mixability

Protein hydrolysis

It is a pure form of protein and it do not have any sugar presence but it’s mixability is not very good
We recommend protein isolates because it has good  mixability

From these three protein powders, it has also other protein powders

 Casein Protein

Casein is low digested slowly absorbed much more slowly. It takes time to digest that 6 to 7 hours that’s why we recommend take before sleep.

 Soya protein

It is a good source of protein for vegetarian people but we recommend take less serving as you can because it affects your testosterone level for men and for women it is good

 Milk protein isolates

It contains casein and proteins and it is similar to soya protein


How to Identify Fake Protein Powder

Now-a-days lots of fake protein powder available in market ,  we’ll give you a method to identify original protein powder.
Check the label of the company

  • Check manufacturing date on the protein powder box
  • Check the seal if the seal is broken then don’t buy that product’s ever.
  • Incorrect hologram
  • Tastes funky if your protein powder tastes weird then instantly return this product

Following cases may affect your health when you take protein powder that’s why take smartly

1. Protein powder has a side effect when anyone takes an overdose of it we will recommend to optimal protein intake is about 0.8g to 1.0 per pound of body weight per day

2. If you have an existing renal disease or existing kidney problems then limit your protein intake

3. Elderly individuals at risk of bone density issues and osteoporosis (a medical condition in which deficiency of calcium or vitamin D) should aim to consume more protein (when you take more protein)


1. to live a healthy life: 0.5 to 0.7 grams per pound of body weight
2. to build muscle: 0.8 to 1 grams per pound of body weight
3. to loose fat maintain muscle: 0.8 to 1 grams per pound of body weight
So, guys, it is a complete guide of protein

Lastly this word for you

The mirror is a reflection our body and we saw how we are healthy we are so if you want your reflection be healthy then eat healthy food and be smart for your health.