All posts by Rahul Narad

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 fats Unsaturated fats Trans 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.

What is Body Type?

Hi,welcome to KnowledgeSuttra We are starting the new category i.e. Health & Fitness. In this category, we cover all the topics on Health & Fitness. We are starting from body type to muscle gain, fats loss and what is supplement? as well as other topics etc. We also discuss the myths in our Fitness industry thus it is very important in our Indian fitness industry. In our India about 70% of people are unfit and other 30% of people are good in health and they kept there and live their lifestyle in hygienic way and healthy way. From this category, we are giving a message to the society that what is fitness? and how we are in good shape and physique and how we live life without getting ill or we can say a healthy life. We promise you that we will give a complete guide for live healthy life.

In India, many people don’t look at their health because their reasons could be that they don’t have time to do exercise, gym. In this world, every person has 24 hours and it is depend on that person how they utilize.

For being a good and live the life healthy, we must know what is our body type? Yes, in the human being they have their body type. Let’s see them below.


What is body type?

In the human being, there are three ddifferent Body type and they are

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

In this body type, people are thin and skinny and it is very hard to gain weight as well as their metabolism is high. One question may be arrive in your mind that what is metabolism? And we have covered it at the end of this blog.


In ectomorph, muscle cells are quite low and it is hard to gain muscles. When ectomorph people have to lift up some extra weight they will have to chances to get ill or they suffer from some weakness, for that they have to increase the weight. In Ectomorph body type to gain weight is very difficult but by following good and healthy diet they can gain a weight.

Let’s go through with this case.

How Ectomorph gain weight and build muscle?

Firstly, they have to know their BMR (Basal Metabolic Rate). We see how much calories have to eat per day.  They have to eat or add 1000/1500 calories per day then they will have to chance to gain weight. If they want to do exercise or gym then they have less workouts because they have a high metabolism.

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

Those who belongs to ENDOMORPH body type are, Big and fat and they have tendency to absorb more fat and their metabolism is low. They will not burn enough calories and look fat and getting fat is not good because they consume saturated fat and it is bad fat from this fat cause clogged or blocked arteries as well as major health problem. Endomorph people are quite strong but being in a good shape they should have work very hard.


How Endomorph people do fat loss?

In this body type of people, they have to go for fat loss. For fat loss, they have to Know there BMR(Basal metabolic rate) by which ,its easy to understand, how much calories have to eat per and in this, per day of calories they have less or subtract the 1000/1500 calories. If they want to do gym or any other exercise they must have to do more workouts or more exercise and less eat.


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

In this body type, people have well shape and hygiene with a good metabolism. They have natural tendency to build muscle very well, it means they don’t have to work hard as compared to ECTOMORPH and ENDOMORPH. This body type is very rare because every person don’t have good genetics. Some people don’t have good genetics then they have to regenerate their genetics by eating healthy food and be healthy.

mesomorph+knowledgesuttraHere, it’s all about body type.  Previously all were don’t know about metabolism. Now we will clear the concept of Metabolism.

What is metabolism?

Metabolism is the main function of our body which helps our body to work properly. Metabolism is like an Engine in vehicle where engine burn a fuel. Similarly, Metabolism burn calories from our body. It means metabolism is the engine of our body. While burning the calories from our body, metabolism also provides energy from macronutrients like carbohydrates, protein and other nutrients.

From above example, hope so you guys got it about metabolism.

So we have seen some cases of metabolism:-

· If you have low metabolism, then you will be getting fat and unfit. It’s the case of Endomorph.

· If you have high metabolism, then you will be skinny and thin. It is the case of Ectomorph.

· If you are in a fit and in good shape as well as you have good metabolism, then you must be a Mesomorph.


Lastly this words for you-

 “It doesn’t have the alternative of hard work; therefore you have to work hard for your health & fitness and for your peaceful mind.”

What is Cardano(ADA)?

today we are talking about Cardano (ADA) it is a cryptocurrency as well as it is 7th rank in cryptocurrency list today we get discussed Cardano (ADA) history? how does it work? price of one Cardano (ADA)? how to get Cardano (ADA)?

let go through it

History of Cardano (ADA)?

It is  Initial release on September 29, 2017; 7 months ago it has Circulating supply is c. 25.9 Billion (as of 1 May 2018) and supply limit is 45 billion It is work on the distributed computing platform( it is a field of computer science that studies distributed systems)as well as it runs Blockchain for ADA cryptocurrency and doesn’t confess Cardano and  (ADA).let mi clear Cardano is a platform and (ADA)  is cryptocurrency . It was created out by blockchain improvement firm Input Output Hong Kong (IOHK) and drove by Charles Hoskinson, past prime supporter of BitShares, Ethereum and Ethereum Classic, and would like to run smart contracts, decentralized applications, side chains, multi-party figuring, and metadata.

so, guys, it is the History of  Cardano (ADA) now we move on the how it works ?

Also Read:- The Blockchain: Soul Of The Cryptocurrency

 How Cardano (ADA) works?

with the help of proof-of-stake coins are mined and judgement is made and proof-of-stake algorithm called Ouroboros as opposed to a proof-of-work system; accord is created by coin-holder this protocol slot leaders created new blocks in the Blockchain and then verify the transaction. if Anyone holding an Ada coin can change into a space pioneer. This staking framework makes it minor to creature oblige the hash code. In this way, extra things a major bit of the essentialness required by work-based systems, and licenses use capable and cost-saving blockchain creation.

 here how Cardano (ADA) works

how to get Cardano (ADA)?

buy and exchange it is the best way to get any cryptocurrency here it is the same platform we can able to buy and exchange it is awesome when you go it official site and buy the Cardano (ADA) coin as well as Cardano (ADA) coin official website provide wallet of itself

if you want to know what is digital cryptocurrency wallet then read our previous blog

the one Cardano (ADA) coin price is $0.255790 USD  and in our Indian currency it is 17.39 Rs

lastly, if you want to more exploration in Cardano (ADA) then visit

Bitcoin going utilize 0.5% of world’s power by 2018 end

today we are talking about Bitcoin(BTC) Utilization .if you want to know about Bitcoin then read our previous blog.  Did you know Bitcoin going utilize 0.5% of world’s power by 2018 end it is the news where trading on the internet.

Bitcoin(BTC) is most popular cryptocurrency in worldwide and most of the investor invest in Bitcoin(BTC) other than cryptocurrency as well as it is high in price than other cryptocurrencies in cryptocurrency market one Bitcoin(BTC) price is $8,329.21 USD and in our Indian currency it is 566,270/- Rs

Nnow we move on our today topic that is Bitcoin to utilize 0.5% of world’s power by 2018

How Bitcoin to utilize 0.5% of world’s power by 2018 end?

According to research, it is proved that the Bitcoin network at present uses the electricity at 2.55 gigawatts which is probably much power as Ireland uses and it reaches the world’s total power before the completion of 2018 at 7.7 gigawatts, which is as much power as Austria businesses. A single Bitcoin(BTC) transaction is equal to an average of household in the Netherlands uses in a month as well as Business investigator and blockchain expert Alex de Vries, who works at PwC in the Netherlands, predicts that if bitcoin’s cost and demand continue expanding, it could end up eating up 5% of the politically influential nation’s later on.

Reason how Bitcoin network consumes electricity.

Mining bitcoins utilizes figuring power how?

The bitcoin organize depends on PCs performing constant computations as they should time-stamp every exchange in the progressing chain to counteract duplication

when a miner mine the Bitcoin(BTC) that time the mining equipment run continuously that time the more amount of electricity use now think one miner consume a high amount of electricity than in worldwide have much amount of miner

that’s why here the reason of Bitcoin to utilize 0.5% of world’s power by 2018 end

What is Blocknet[Block]

Today we are talking about Blocknet (BLOCK) it is cryptocurrency with 162 ranks in cryptocurrency market .Blocknet(BLOCK) community has developed in 2014

What is Blocknet(BLOCK)?

It is a decentralized platform it connected Blockchain in one network and it helps the data transfer to each other it is great to advantage to feature in one single function.Blocknet(Block) it is also called as “internet of blockchains”.the Blocknet is situated to empower the frictionless monetisation of APIs, and in doing as such, to engage blockchain innovation by changing over its a large number of confined chains into a token environment.

Also Read:- 

What are advantages of Blocknet(BLOCK)?

  • Peer to Peer communication
  •  Trading Freedom
  • Centralized Exchange Liquidity
  •  Bridging Communities

How its work?

To help between Blockchain administrations, the Blocknet has three centre segments, which cooperate to give three center administrations.

The center parts are

  • A blockchain switch, xbridgep2p™
  • A coin trade convention
  • A between chain information transport
  • The centre administrations are:
  • The decentralized trade of coins Between blockchain benefit conveyance Administration monetisation

Here it the working Blocknet(BLOCK)

The price of one Blocknet(BLOCK) is $16.62 USD in our India currency is RS1,127.24 INR

If you want to buy the Blocknet(BLOCK) or Have an question like where to buy a block ,so this following platform permits you to buy or exchange Blockchain(BLOCK)

If you want to explore yourself then visit Blocknet(BLOCK) official site

why Litecoin cross their price limits in 2018

Today we are going  talking about Litecoin(LTC) decreasing price  . If you want to know about Litecoin(LTC) check our previous blog on Litecoin(LTC) it is the trading news on Litecoin(LTC) that is the Litecoin(LTC) cross their limit of price in 2018 and why?

Let’s check out

why Litecoin cross their limits of price in 2018?

In last few days ,Litecoin is suitable for  Blocknet(Blocknet empowers the enthusiastic gatherings behind each coin with atomic swaps on an extremely decentralized exchange organize. Blocknet fills in as a connector between blockchains, markets, and gatherings.)Litecoin gets the use of cross-blockchain decentralized applications including an installment processor that will enable Litecoin installments to be made in different monetary standards or the other way around.


This the great news for Litecoin(LTC) it increases the maintenance of the digital currency as well as it helps Litecoin(LTC) in huge demand as result of this demand it increases the price of cryptocurrency

From the last few days, Litecoin(LTC) is suffering from very bad time but The present estimation of the computerized cash is at $143 in our Indian currency it is 9752.6RS, after an expansion of 1 percent in the previous twenty-four hours. Over a time of seven days, the computerized money has lost more than 20 percent of its esteem. By decrease, the value of LItecoin(LTC) may investor complaining

The Charlie Lee(creator of Litecoin) say :-

“it is strange to see how people are complaining that Litecoin and Bitcoin are dead digital currencies because their market values went down to $140 and $8000 respectively. A year ago, the values were about $30 and $1,800. Back then, people would have killed for the prices of today.”

Ripple (XRP) : on the way to changed its ledger software

On the wall of internet this is the economically greatest trend over the cryptocurrency is “Ripple (XRP) changed its ledger software“. Why shouldn’t we focus on it deeply ? Take a look about question why and What is action taken by CEO of Ripple(XRP) ?
Take a look
. We all know about Ripple(XRP) today we discuss what action was taken on Ripple(XRP) and why? Why Ripple updated its ledger software ?

Let’s take a look, why ?

Take a look at past of Ripple(XRP) price graph . for that Ripple updated its ledger software via GitHub. The new name of the version of Ripple(XRP) is 1.0.0-rc1 and it was added by Nik Bougalis ,he is a cryptographer and software engineer leading the C++ team of Ripple. In the name of Ripple(XRP) new version 1.0.0-rc1.

rc1 it means that the code is a Release Candide 1. Thus, this implies the product has been put out there for us to use as the last form is being dealt with. As a Beta form of the code, this adaptation will help in the disclosure of bugs by different engineers in the advancement group show on Github.
This the reason Why has Ripple updated its ledger software and now we know it.

 lets know what are the action taken by CEO of Ripple(XRP)?

What is action taken by CEO of Ripple(XRP)

 Brad Garlinghouse ,hCEO of Ripple(XRP). Stated , They are trying to make a network of globalized payment systems whit the help of a Ripple(XRP) that will be companies able to send payment in the world in second or instantly.
Ripple has to get a partnership with over 600 different companies and most important. These companies also include reputable institutions like Bank of England and Saudi Central bank. CEO of Ripple(XRP) is trying to Build lone time solutions that is help for people to send money anywhere around the world one more thing with usage increased by the banking system and then the possible od Ripple will increase automatically.
This is the action taken by CEO of Ripple(XRP), now take look at the

A quick guide on Ripple coin[Cryptocurrency]

Hi welcome to KnowledgeSuttra , Lets discuss Ripple(XRP) , It belongs to top 5 cryptocurrency in the world .

History of Ripple(XRP)?

Ripple(XRP) was developed in 2004 by Ryan Fugger. He is a web developer in Vancouver, British Columbia. Ryan Fugger thought about the  wake of chipping away at a neighborhood trade exchanging framework in Vancouver, and his purpose was to make a fiscal framework that was decentralized and could viably enable people and groups to make their own cash. Fugger’s first cycle of this framework, appeared in 2005 as a budgetary administration to give secure installment alternatives to individuals from an online group by means of a worldwide system

Ripple(XRP) is the is a real-time gross settlement system (RTGS) and it is also called as Ripple Transaction Protocol (RTXP) or we can say  Ripple is build upon distributed open source internet protocol, accord record and local digital money contracted as Ripple(XRP). Release in 2012, Ripple implies to empower “secure, in a split second and about free worldwide money related exchanges of any size with no chargebacks. It supports tokens addressing fiat money, cryptographic cash, thing or some other unit of noteworthy worth, for instance, visit flier miles or compact minutes. At its centre, Ripple is based on a common and open database or ledger which utilizes an agreement procedure that takes into consideration instalments, trades and settlement in a circulated procedure.


How Ripple(XRP) works?

The Ripple arrange does not keep running with a proof-of-work framework like bitcoin or a proof-of-stake framework like Nxt. Rather than  exchanges depend on an agreement convention with a specific end goal to approve account adjusts and exchanges on the framework. The accord attempts to enhance the uprightness of the framework by averting duplicate spending.

How we get the Ripple(XRP) coin?

A simple way to get Ripple(XRP) coin is to buy or purchases this is some following platform that we get Ripple(XRP) coin.


2) Kraken:-





Hope you get an basic idea about Ripple(XRP) take look at its price

The one Ripple(XRP) is around $0.809847 USD[54.57/- INR]

If you wanted to know more about Ripple(XMP) or explore your knowledge


Or Just comment down below,i’d like to solve your quarry

Google :No More Advertisement Related To Cryptocurrency

Today we are talking about the ban in Cryptocurrency advertisement.yes but why?google ban cryptocurrency ads in June 2018 now guys today we know the reason behind this activity.

 The reason behind the cryptocurrency related ads?

This news comes as Google discharges its yearly “trust and security” promotions said it record more than 3.2 billion ads in 2017 that disturb google policies and which is double the 1.7 billion it eliminated from the year before this the main reason of Google ban cryptocurrency related ads as well google  approach follow for Facebook to same policies for banning the cryptocurrency ads .while cryptocurrency boom as created a lots of motivation and security and it is still biggest uncontrollable as well as it has countless profile scams


Google parent organization Alphabet makes around 84 percent of its aggregate income from publicizing, so persuading sponsors that its environment is protected and compelling is fundamentally vital.

This the main reason of banning the ads?

This decision say by Scott Spencer, the Director of Sustainable Ad

“We don’t have a crystal ball to know where the future is going to go with cryptocurrencies, but we’ve seen enough consumer harm or potential for consumer harm that it’s an area that we want to approach with extreme caution.”

On March 26, Twitter affirmed gossipy tidbits that the online networking monster would take after Facebook and Google in bracing down on crypto-related promoting. The boycott secured promoting for ICOs and token deals as it were. What’s more, the strategy additionally included bans on digital currency trades and wallet administrations, unless they are open organizations and are recorded on real stock trades.

Now,guys I hope you will know why crypto currency related ads are baned by google.