All posts by Rahul Narad

The Reason Behind Growing Fitness Industry in India [2019]

Hi,welcome to KnowledgeSuttra.  Today we aren’t going to give any health tips. We are going to discussed about Indian Fitness Industry . The main reason behind , why Indian Fitness Industry growing so fast .

If you have observed in 2017-2018 ,Fitness Industry becoming the buzzard word in era.

In 2019 Indian Fitness Industry  going to be most valuable Industry around. If any sport going to be grow rapidly then it will be Bodybuilding .

Why Fitness industry will grow day by day?

Many Bodybuilder inspire youth to be Healthy.  In whole industry everyone know about the most legendary bodybuilder till now is Arnold Aloid Schwarzenegger .

He is the reason behind ultimate grow in Fitness Industry  .

As i have quoted above in 2018 craze about Fitness Industry grow rapidly in India . Everyone wants to have great physique , hence industry starting grow or say going to achieve another milestone in  2019.

In India Bodybuilder like Sahil Khan,  Sangram Chougule inspires youth .

Recently one of most legendary bodybuilder in India suhas khamkar win IFBB  pro card of this year from IHFF Amateur Olympia.likewise  sunit jadhav also be 2018 Mr.Asia overall winner.

Difference Between Weightlifting and Powerlifting

Today we talk about very confusing topic ,many people doesn’t know difference in weightlifting and power-lifting. Both are very different sport but it see that people think weightlifting and power-lifting are same but it isn’t  the same sport

Today we clear the difference between weight lifting and power-lifting so lets get stared

Difference between Weightlifting and Powerlifting?

 Weightlifting play in Olympic and it has two event first is the Snatch, and second is the Clean and Jerk (C&J) and has different weight category.

In this two event each athlete get three chance and in this three chance those athlete who lift highest weight successfully declared as winner.

In commonwealth game our Indian has done great job, Following are names and result In

reason is follow

Why powerlifting doesn’t play in Olympics?

Because in powelifting has many use of drugs that’s why this sport cant  play in  Olympic.

 In powerlifting has many federation but in that federation there has pro level competition and this is Olympia    powerlifting and this match is only one person win the match from india with gold and he is mukesh singh

In  56kg Category
GURURAJA Gets Silver MAdel
In 48kg Category
Chanu Saikhom Mirabai Get Gold Medal
In 53kg Category
Sanjita Chanu Get Gold Medal
In 69kg Category
Deepak Lather Get Bronze Madel

We get total  9 medal in weightlifting in 2018 commonwealth games

This is very different sport than other sport in weightlifitng gets years years for practice and hardwork is most discipline sport ever also it has to get many injury during the practice

Now we talk about power-lifting

What is Power-lifting ?

In powerlifting has three event Squat ,Bench press and Deadlift and has with different weight category.

Like weightlifting  it has three chance in this three chance  athlete give maximum lift in this three event The highest weights successfully lifted by each athlete then the total lift of athlete is compare with other athlete and resultant athlete with maximum total lift this athlete has win the 1st place. So this is called has powerlifting . powerlifting has been rejected as an Olympic sport for a variety of reasons, are as follows. 

Why powerlifting is not an Olympic sport?

Because in powelifting has many use of drugs that’s why this sport cant  play in  Olympic.

In Powerlifting ,Has many establish Federation support pro level compition. From India ,Mukesh Singh is one and only athlete  with gold medal

How L-carnitine work on our body?

Today we are talking about L-carnitine, in previous blog we discussed about what is L-carnitine but this time we will discussing on how L-carnitine working on our body? Yes its  important to how supplement affect our body and how its response
So lets get started

If you want to know what is L-carnitine then read our previous blog.

How L-carnitine work on our body?

First this is dietary supplements it means it has no side effect  until you don’t over consume it.

It is depend on mitochondria because act as engines within your cells and burning these fat to make use able energy. Our body can make L-carnitine out of amino acids lysine and methionine. Our produce in sufficient amount for our body and we need more for getting more energy. In addition of to create more L-carnitine you can eat animal product like fish and meat.

L-carnitine the main role is involves mitochondrial function and energy production. 98% of your L-carnitine store in your muscles, along with trace amounts in your liver and blood. L-carnitine helps to increase mitochondria functions which is key for fight against disease.

This how L-carnitine works.

L-carnitine Aid for fat loss?

Yes, it is because L-carnitine helps to move fatty acids into your cells to be burned for energy. It increases the ability to burn more fat

If you wanted to burn fat or going to fat loss training then try L-carnitine for better result.

how essential amino acids are important to grow muscle

Hello everyone welcome to knowledgesuttra. Today we are talking about amino acids, because Amino acids are building blocks of protein. today we discussing on which Amino acids are important for our body to grow muscle there are 20 Amino acids for our to need what is that? And which one of them we must needed for grow muscle

Let’s start

What is amino acids?

Amino acids are building blocks of protein and also it helps to repair muscle and tissues. There are total 20 amino acid. Out of those 20 types, some are non essential and rest of them is non essential. Essential means the body don’t make that Amino acid, for such Amino acids we take diet like meat, some plants, etc,. and non essential means body make Amino acids from self. So these acids are called as Amino acids. So, what are that 20 Amino acids? For more detailed information, read complete blog.

What are 20 Amino acids?

There are 20 Amino acid. And body must needs that Amino acids in that 20 Amino acids 11 are essential and 9 are non essential Amino acids.
There are list of essential and non essential Amino acids are follow

Essential Amino acids:-

  • Alanine (from pyruvic acid)
  • Arginine (from glutamic acid)
  • Asparagine (from aspartic acid)
  • Aspartic Acid (from oxaloacetic acid)
  • Cysteine
  • Glutamic Acid (from oxoglutaric acid)
  • Glutamine (from glutamic acid)
  • Glycine (from serine and threonine)
  • Proline (from glutamic acid)
  • Serine (from glucose)
  • Tyrosine (from phenylalanine)

Non Essential Amino acids:-

  • Isoleucine
  • Histidine
  • Leucine
  • Methionine
  • Lysine
  • Phenylalanine
  • Tryptophan
  • Threonine
  • Valine

So this all 20 names of essential and non essential Amino acids.

It has no doubt on non essential Amino acids because they can produce body itself, then what about essential Amino acids & how we can get from all 9 essential Amino acids? In that essential Amino acids which are important Amino acids to grow muscle?

How we get essential amino acids for growing muscle?
All 20 Amino acids are important but Essential Amino acids are most important to grow muscle because it increases the protein metabolism as well as essential Amino acids increases quality of protein which is good for muscle growing.

We can get the essential Amino acids from animal sources such as meat, poultry, fish, eggs and dairy products provide complete proteins. In plant there has incomplete protein source for hat you have to mixing the two plants based food for complete protein or essential Amino acids.

So, in that 9 essential Amino acids which most important Amino acids?
There are 3 Amino acids are very important to grow the muscle that is


So this is the most important Amino acids. it is also branched-chain amino acids (BCAAs) so it means this amino acids for muscle repair and growth

So this is the all about how essential Amino acids are important to grow muscle

A Gluten free diet

Gluten is a naturally occurring composite of two protein (glidin and gutenin) that is mostly found in wheat and barley products.

It is substantial that make TEO resilient and stretchy and its also often as a thickening agent and other foods because gluten makes big product more elastic.

Ex:- It often found in things like pizza dough pasta bread and cracker’s.

Gluten molecules aren’t broken down by heat or directly digested can be problematic for people with Celiac disease.

There are people with gluten sensitivity who suffer from similar symptoms. However the vast majority of people don’t need to follow a gluten free diet.

Problem with gluten free diet?

A gluten free diet itself offers no special health benefits
 Most gluten free foods tend to be less nutritious lower in protein higher in fat and cost more than double
 Gluten free does not help with weight loss 
 If you want to play it safe then limit your gluten intake to few meals a weak
 This is information about Gluten free diet


A quick guide on “Diet Plan for VEGAN “

Hi,welcome to KnowledgeSuttra.  Meat provide more proteins and helps to get fast muscle gains. But what if your a Vegan , So here i am going to quote  about how VEGAN diet plan can help you gain muscle . 

As we all know good amount of amino acids only we can get from meat and importantly amino acids are building blocks of protein then how vegan are get good amount of amino acids.

How vegan can build muscles?

Vegan do not consume animal products and by products but you can build muscle on a vegan diet but its more difficult.

Main difference between vegan and traditional diet is protein intake. veganism replaces high protein animal products with low protein plant based products.

 How get good and quality source of protein?


Rice and Beans
 Spinach salad with Almonds
 Hummus with whole grain pleaders
 Whole grain noodles with peanut sauce


Get the majority of your daily protein from wheat, rice, oats, peas, beans, potato, almonds, peanuts, walnuts, quinoa and buck wheat.

How to maintain the vitamin for vegan?

Vitamin deficiencies are possible (the most common ones are deficiencies in vitamins D and B-12 are calcium ,zing and fatty acids).

Unless micromanage your diet you will have to supplement this means you will have to supplement supplementing for vitamin D B-12 and omega 3 fatty acids.

Bottom line for vegans

You can build muscle and strength as a vegan .if you know what your doing ,closely monitor your foods and protein sources and invest more time towards meal planning to avoid deficiencies.

Quick guide on low carb diet

Hi,welcome to KnowledgeSuttra. Let’s have another quick diet . To achieve weight loss we need to add carbs in diet . Even bodybuilder do add carbs in diet during competition period . Everyone at least for short period of time need to have low carbs diet,because our body needs needed more energy and carbohydrates are main source of energy

 What is low carbs diet?

It compensate with more protein and less fat. Carbs are non essential the theory there is nothing wrong with low carbs

 what is the problem with low carbs diet?

Much of critique against carbs holds true only for simple carbs . if fact you regularly exercise not consume complex carbs but it will hurt your strength level and hence your muscles gain’s

As well as take a look on does low carbs helps with weight loss?

If your are  completely sedentary it makes sense to cut carbs you don’t need the energy.also people who consume primarily simple carbs will benefit from eating less of them. A low carb diet basically guarantees that your going to struggle with hunger.the different people react different increases less carbs intake so it can make sense to try it out at least one.

Continue reading Quick guide on low carb diet

Common myth in dieting

HI,welcome to KnowledgeSuttra. Today we are talking about common myth in dieting Lets clear them all .

What are the common myths in dieting?

Dieting myth

#1  Carbs are bad for you :

  • Carbs can cause insulin insensitivity but only in people with pre-diabetes that overeat high sugar carbs.
  • If you don’t exercise and your diet consists mostly of these type of carbs then they will negatively affect your health
  • However ,if yo follow a well balanced diet and exercise regularly ,quality carbs will actually be necessary to fuel your workout.

#2 Fat is bad for you:-

1)cutting all fat your diet can be dangerous since yiur vody needs it for hormone production (low fat diets can increase your testosterone).2)many low fat products. Contain more calories than their normal counter part (eat omega 3 and 6 fatty acids).3)there is no evidence that saturated fats are the direct cause of heart problem 4) trans fat is only kind of fat that is directly linked to heart problem

#3  Protein is bad for you :-

1. Healthy adults who exercise have no problem with consuming high amount of protein both in regards to kidney problems or other health problems.

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

3. Elderly individuals at risk of bone density issue and osteoporosis should aim to consume more protein (when you take more protein).

 #4 Avoid salt at all cost :-

 1. Salt(sodium) is an essential mineral its consumption is critical to our health .

2.The average person consume double the recommended intake .

3. In most people there appears to be little to no  association between salt consumption and hypertension (high blood pressure)


Brief description on micronutrients

Hello everyone welcome to knowledgesuttra. Lets have another quick guide on  macronutrients.  Lets focus on its advantages and disadvantages also.

What is micro-nutrients?

It involves all the vitamins ,hence it is called as micronutrients .

Following all are micronutrients and its advantages

Vitamins A 

  1.  Vitamin A is Fat soluble vitamin needed to maintain eyesight and prevent night blindness.
  2.  Improves immune system helps with fat storage and protects against infection
  3. Also needed to grow new cell, lower cholesterol and reduce the risk of heart disease

Vitamin B :-

several B vitamins that work together in the body this group includes the following:-

  1. Thiamine(B1)
  2. Riboflwin(B2)
  3. Niacin(B3)
  4. Pantothenic acid(B5)
  5.  Pyridoxine (B6)
  6. Cyanocobalamin(B12)
  7. Folic acid


It is specially work on skin, hair, eyes, mouth

Vitamin c :-

acts as an antioxidant needed for many

  • Metabolic function, including new tissue growth and repair
  •  Helps produce anti-stress hormone’s
  •  Heal wounds as burns and protects against abnormal blood clotting
  •  Vitamin c is a superstar amount of vitamins and actors and antioxidant which we need for more than 300 metabolic function including new tissue growth and repair
  •  Many diseases are caused by low level of anti stress hormones which vitamin c help to produce
  • It also helps wounds and burns to heal and protects against abnormal blood clotting

 Vitamin D :-

• It is also fat soluble vitamin needed for growth, development and maintenance of bones and teeth
• Regulating heartbeat
• Protects against muscle weakness
• Body can produce it when skin exposed to the ultraviolet rays

Vitamin E

• It is fat soluble vitamin with several health benefits
• Effective preservation of foods
• Prevention of disease such as cancer
• Promotion of a healthy nervous system

Vitamin K :-

• Blood clotting
• Growing and repairing bones
• Conversion of glucose into glycogen
• This are the main Vitamin are important for our body as well as following are nutrients are also important for our body

  • calcium
  • Magnesium
  •  Phosphorus
  •  Potassium
  •  Sodium
  •  Copper
  • Iron
  • Zinc

Quick guide on: “How high protein intake may damage your kidney and liver”

Hi,welcome to KnowledgeSuttra. When it comes Bodybuilding, then our first priority is proper diet. And here comes disadvantage “The high protein intake may damage your kidney and liver”. Lets have quick guide and figure out how it will effect as well as what is optimal dose of protein

How high protein diet effect on our liver?

Protein is important factor of our body and specially when person wants to build muscle or good physique In such scenario our body needed lot of protein.

I recently quoted regarding how Protein beneficial for us and on the other hand today topic contradict it directly. 

Let make things clear, in order to know the perfect answer  we need to understand function of LIVER .

Liver play the important role of digestion. When we take high protein diet ,our liver having difficulties to digested that protein it means our liver that time suffering from very bad condition and that caused our liver damaged .


Many international Pro Bodybuilder have varying there amount of protein, hence they don’t suffer from liver damaged .  .

what is optimal dose of per day of protein intake?

To live Healthy Life
0.5 to 0.7 Gram’s per pound of body weight
)to build muscle

0.8 to 1 Gram’s per pound of body weight