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Things to look in the label

In a world where health and wellness are paramount, navigating the sea of dietary supplements can be both empowering and overwhelming. The key to making informed choices lies in the details, often found within the seemingly intricate labels adorning supplement bottles. These labels serve as a roadmap, providing crucial information about what you’re putting into your body.

Understanding how to decipher these labels can make the difference between a worthwhile addition to your health regimen and a product that falls short of expectations. In this guide, we’ll unravel the mysteries behind supplement labels, shedding light on the essential elements to scrutinize before making your next purchase. From nutritional content to quality assurances, embark with us on a journey through the fine print, empowering yourself to make informed decisions that align with your health and wellness goals.

Proprietary blends

Proprietary blends in protein products can be concerning for consumers because they don’t disclose the exact amounts of ingredients in the blend. This means you might get lower-quality proteins in the mix, even if the total protein content is claimed to be high. To avoid this, check the protein per serving relative to the serving size – higher protein per serving indicates higher quality. Be cautious of blends that provide less protein and more fillers if the amount of ingredients percentage is not specified. Also according to the FDA in the ingredientes section of a product label has to be in descending order of the items used, therefore the first  ingredient in the label is the most used one.

Amino Spiking 

Protein spiking typically involves using non-protein nitrogen-containing substances like creatine or glutamine to artificially increase the protein content of a product. To avoid falling into this trap, be wary of ingredient lists that include these amino acids as potential indicators of protein spiking. Choosing products with transparent amino acid profiles and third-party testing helps ensure protein quality and minimizes the risk of spiking.

Eg. MusclePharm Protein Spiking Lawsuit 2015

Serving Size

Apart from scientific data, some companies use subtle tricks to make their products appear more appealing to consumers. One such tactic is manipulating the serving size on the label. They increase the serving size (resulting in lower protein per serving) but prominently display this larger serving size on the label. However, they may include a larger scoop inside the container, not accounting for its weight in the measurements. For instance, the label may indicate a 30g serving size, but when measured with the included scoop (excluding its weight), it may actually be 40g. This can give the impression of higher protein per serving, but it reduces the number of servings in the container.

As a consumer when you are comparing two products, it’s essential to consider the total weight of the container and check the nutritional information based on 100g to make a fair comparison. This ensures that you’re comparing products accurately and not being misled by variations in serving size and scoop weight.

How to stay fit and motivated during the curfew?

How to stay fit and motivated during the curfew?

It was just a minute ago, when you thought everything was getting back to normal, Those Home workouts were almost coming to an end, when you thought it was time to hang up the resistance bands, when we all were getting ready to get back to our daily lifestyle…. Till the second wave hit. Now, we cant go back to square one and let all our hard work just get dusted off can we?

Here are some ways to stay Motivated and Maintain fitness levels till the situation gets back to normal.

Find a routine

How to Find a Workout Routine You Love - 131 Method

Find a routine that you feel COMFORTABLE, something you know yu can consistently peform for a period of time, the key thing is to stick with it. The NHS recommends that adults aged 19 to 64 need to do at least 150 minutes of moderate-intensity activity a week. This includes being active every day and doing strengthening activities at least twice a week.

So, what does ‘moderate-intensity activity’ look like? Well, things like brisk walking, riding a bike, dancing, and rollerblading all count. You can try and beat your daily steps target, follow a daily exercise YouTube channel.

Resistance exercises can also help strengthen your muscles and improve your mobility. Some of these exercises can be performed using weights or resistance bands, but if you don’t have access to them, that shouldn’t stop you. Squats or sit-to-stands from a sturdy chair, push-ups against a wall or the kitchen counter, and lunges or single-leg step-ups on stairs are all great for those new to these kinds of exercises. 25 Best Resistance Bands to Use for Your Whole Body Workouts

Got 15 Minutes And A Bag Of Rice? Try This Beginner-Friendly Strength Workout! - Fitbit Blog

you could even put your tins of baked beans, bags of rice, bottled water or flour to good use. They make great dumbbell substitutes or, if you tie them up in a carrier bag, you have an improvised kettlebell, Gas cylinders, Any weight that is comfortable for you to put in a good workout.

Diet is also key when you are trying to stay fit, of course indulge in a few cheat meals here and there, but 80% of the time focus on clean foods and hydrate well. One you get in the zone, your body and mind will adapt to the nature of your eating habits.

Consistency and Motivation

Music and Exercise: How Music Affects Exercise Motivation

No matter how many workouts you do a day, there is no point in hoping for progress if you aren’t consistent, and for consistency you need to master Motivation.

For motivation, we recommend Music, watching motivational YouTube videos, listening to podcasts, reading… etc anything that will keep you going.

Tracking your progress every 2 days, or end of every week is also a great tactic to keep motivated, the more you see your progress, the more you will want to keep going.

Stay in control, don’t overdo it and not enjoy the process.



Everything to know about "Pre Workouts"

Everything to know about “Pre Workouts”

When you arrive at the gym, ready to dive into your workouts, you obviously want them to be as focused and effective as possible, The Goal is to absolutely destroy your workout, that’s when a pre workout comes in handy!


Pre-workout is designed to provide you with the energy and nutrients to maximise your results while minimising damage to your body. Pre-workouts provide energy to push you further into your workout. They also offer nutrients to help to protect your muscles as you are using them.

Experience Factors:

  • Increase Energy
  • Get a Pump
  • Increase Endurance
  • Increase Strength

Results Factors:

  • Burn More Fat
  • Build More Muscle
  • Increase Strength Gains
  • Decrease muscle breakdown during training
  • Increase protein synthesis
  • Improve energy and focus
  • Improve nutrient delivery and assimilation
  • Increase metabolic rate (fat burning)
  • Create an optimal hormonal environment

Which Substances Are Proven To Do This?


Now there are really only a handful of supplements that actually help you achieve these goals.

These are:

  • Caffeine – proven to help boost strengthand muscle endurance
  • Theanine – reduces mental stressand improves focus and alertness
  • Beta-Alineine – reduces fatigue and increases exercise capacity
  • Citrulline Malate – improves muscle endurance
  • Betaine – improves muscle enduranceand increases strength
  • Ornithine – reduces fatigue

When Should I Take Pre-Workout?


You should take pre-workout around 30 minutes before you are going to begin your exercise routine. This gives your body the optimal time to take in the nutrients so as to use them effectively. If taken too early, the body will start to waste the benefits of the shake and you will lose the effects during your workout.

If you take pre-workout at the start of the day, but go to the gym in the evening after work, the shake will become essentially useless as your body will have digested most of the nutrients and stimulants.

Pre-workout is most effective on an empty stomach. This makes them ideal for a morning workout, but if you are exercising later in the day you can just time your meals for a couple of hours before you are due at the gym. Don’t forget, the pre-workout is providing you with energy, so you don’t need to worry about getting a quick calorie boost from a snack.

Homemade Natural Protein Shake (No whey)

Homemade Natural Protein Shake (No whey)

Got No Whey Protein? No Problem, we got the solution for you!

Here’s how to make a quick Natural Protein Shake, that you could easily make at anytime of the day!

Ingredients:  50g of oats, Peanut Butter or Peanuts (Crushed), 200 ML of Fresh Milk/Non Fat Milk, Cocoa, Hint of Vanilla Essence for taste.


Note: If you cant afford peanut butter, Here’s a small hack, just buy a couple peanuts of around 20g, crush and blend into a power form.


Simple, Simply Add all the ingridients to a Blender! Blend! and Enjoy!


Nutritional Content: Consists of around 30 – 40g of protein per shake, the content depends on the amount of ingredients you use.

Consume this either Pre/Post workout, or anytime of the day to get a good source of Protein and Complex Carbohydrates.

Tip: If you are a samaposha fan, add around 30g for additional Protein and clean Carbohydrates

What is carb loading?

What is carb loading?

A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to improve your athletic performance for endurance events by increasing the amount of fuel stored in your muscles.

Carbohydrate loading occurs when you eat a high-carbohydrate “training diet” at the same time that you scale back your activity level in the days before an event.

Any physical activity requires carbohydrates for fuel. For most recreational activity, your body uses its existing energy stores for fuel.

But when you engage in long, intense athletic events, your body needs extra energy to keep going. The purpose of carbohydrate loading is to give you the energy you need to complete an endurance event with less fatigue, improving your athletic performance.

The number of carbs you can eat ranges from 2.3–5.5 grams per pound (5–12 grams per kg) of body weight per day. If you weighed 154 pounds (70 kg), that would work out to 350–840 grams of carbs per day

For most athletes, 5 to 7 grams of carbohydrate per kilogram of body weight daily is right for general training. (Note that 1 kilogram equals 2.2 pounds.) Endurance athletes may need up to 12 grams per kilogram.

Types of Carb Loading

Classic 6-Day

During the first three days of this program, you exercise while consuming a low-carb diet that gets about 15% of its calories from carbs

The combination of exercise and low carbohydrate intake decreases your body’s glycogen stores.

During days four to six of this program, you consume a high-carb diet that gets about 70% of its calories from carbs. You also reduce exercise on day four and perform no exercise on days five and six.


For the first three days, this program involves eating a moderate-carb diet that gets about 50% of its calories from carbs. This is followed by three days of a high-carb diet, with about 70% of calories from carbs

Throughout these six days, you gradually decrease the amount you exercise. During days four to six, you only perform 0–20 minutes of exercise per day.

Classic 3-Day

This program is shorter and simpler than the six-day programs.

At the beginning of the three days, you perform one exercise session until your body is exhausted, For the remainder of the three days, you perform no exercise while consuming a high-carb diet that gets about 70% of its calories from carbs.


The one-day program is the simplest of them all.

You do not exercise for one day, and you consume a high-carb diet of about 4.5 grams per pound (10 grams per kg) of body weight.



Carbohydrate loading may give you more energy during an endurance event. You may feel less fatigued and see an improvement in your performance after carbohydrate loading. But carbohydrate loading isn’t effective for everyone.

Other factors can influence your athletic performance or interfere with the effectiveness of your carbohydrate-loading strategy, including how fit you are, how well you hydrate and how intensely you exercise. Even with carbohydrate loading, you still may feel muscle fatigue.

For men, a carbohydrate-loading diet can increase the levels of glycogen stored in the muscles as much as 100 percent of your normal amount. Women may need to consume more calories than usual during carbohydrate loading to get the same benefits as men do.

Despite carbohydrate loading, you still need to replenish your body’s energy during endurance events to maintain your blood sugar levels. You can do this by periodically consuming sports drinks, gels, or bars, fruit, or hard or chewy candies during your event at the rate of 30 to 60 grams every hour or two. And don’t forget to eat carbohydrate-rich foods after your endurance event, too, to replenish your glycogen stores.

Foods to Eat and Avoid During Carb Loading

To get the recommended amount of carbohydrates, you should focus on foods that are high-carb, low-fat and don’t have too much fiber.

Foods to Eat


  • Low-fiber cereals
  • Fruit juices
  • White noodles with marinara sauce
  • White bread
  • Fruit jelly
  • White rice
  • Fruit smoothies
  • Skinned white potatoes
  • Applesauce
  • Pretzels
  • Fruit, including bananas, oranges and watermelon
  • White flour, used in cooking
  • Sherbet or popsicles
  • Sports drinks
  • Low-fat energy bars

Of course, it is also important to have protein to support your muscles. Try to focus on lean protein sources, such as fish, lean cuts of meat or poultry and fat-free dairy.

What’s more, eat foods you enjoy and that are familiar to you. Try to find the best compromise between the recommendations and foods you enjoy.

Many people eat high-carb foods that are high-fat too. It is best to avoid these during carb loading.

Foods to Avoid


Below are some examples of foods that may seem high-carb but are also high-fat and therefore inappropriate for carb loading.

  • Creamy sauces, such as Alfredo sauce
  • Muffins
  • Crackers
  • Chips
  • Cookies
  • Pizza
  • Brownies
  • Ice cream
  • Pastries
  • French fries
  • Donuts
  • Certain energy bars
Drop sets, Super sets and Giant sets

Drop sets, Super sets and Giant sets

Advanced techniques are used to boost the intensity of a workout, improve muscular endurance and shock your body to prevent a plateau. This kind of training can also enhance fat loss, and because it incorporates very little rest you also get some cardiovascular benefits. In addition, these techniques all force more blood into your muscles, which helps deliver nutrients and amino acids to the tissues and accelerates the repair process. These techniques can be intense, so use them sparingly.  The drop set, super set, and giant set are 3 such techniques that will intensify your workout and lead to more growth.

What is a Drop Set?

A drop set is performing two or more sets immediately following each other using lighter weight with each subsequent set.  The primary benefit of the drop set is increased time under tension.  On the first set the muscle fails with a heavy load.  But by dropping the weight the muscle can continue to contract.  This is due to the different fibers utilized for different loads and movement speeds.  Drops sets allow more total reps to be performed which can result in more muscle fiber recruitment and consequent growth.

Consider this strategy  for choosing how much weight you should be lifting:

  • Set 1: – Choose a weight you’d fail at 4-6 reps.
  • Set 2: – Reduce weight by 5 lbs. 8-10 reps
  • Set 3: – Reduce weight by 5 lbs. 10-12 reps
  • Set 4: – Reduce weight by 5 lbs. 12-15 reps
  • Set 5: – Reduce weight by 5 to 10 lbs. 15-20 reps

What is a Superset?


superset is a combination of two or three moves that either work the same bodypart or opposing muscle groups, and the exercises are done back to back with no rest in between. Typical supersets are a seated row with a push-up for back and chest and an overhead press with a seated lateral raise for shoulders. Between supersets you rest only long enough to recover and catch your breath, then hit it again. This helps you save time, burn fat and spike your metabolism.

Super sets can also be performed using the same muscle group with different exercises.  For example, after completing a set of skull crushers you can finish off your triceps by going directly into a close grip bench press.  This changes the loading on the target muscle.  And the compound movement of the close grip press means other muscles like the chest can help out.  The end result is more total work being done by the muscle which will lead to more gains.

What is a Giant Set?


giant set is a circuit of four or more moves for one bodypart performed one after another with little to no rest in between. For example, you might do an overhead press, a lateral raise, a rear-delt raise and an upright row for shoulders, rest a few minutes to catch your breath, then repeat. Giant sets increase the intensity of a workout by overloading a muscle group and pushing it to its limit to burn fat and boost the cardiorespiratory response.

For example, a chest giant set might consist of 10 reps on a flat bench press, 10 reps of dumbbell pec flies, 10 reps on an decline bench press and 10 reps of incline dumbbell presses. You can tailor the giant set to whatever muscle group you’d like to work (i.e., back, legs, arms, etc.), and you can create any combination of corresponding exercises.

Giant sets have been shown to improve the weight lifted during one-rep maximum, peak and shuttle-run performances as well as improving lean muscle mass, reports a study in Journal of Strength & Conditioning Research.

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