miss Muffet is hardly the sort of icon with whom you'd identify
building muscles but you surely remember that old rhyme where
she "sat on a tuffet eating her curds and whey"? Well,
whey, the liquid part of milk that remains after cheese is formed,
is a wonder protein supplement that has many benefits. It's almost
de rigeur for serious weight-trainers to glug whey daily in order
to increase their protein consumption. Treadmill has been getting
many queries from readers wanting to know what supplements they
should use. In many gyms, trainers-often overtly, sometimes covertly-push
an array of powders that are touted to have magical powers to
bulk you up or help you torch your fat. And many readers wonder
whether it's safe or useful to take supplements.
My opinion on supplements is simple: if you can get your nutrients
from your normal diet-i.e., the food you eat regularly-then there
is no reason why you should go for supplements. However, if you're
serious about strengthening your muscles and making them bigger,
then your diet alone may not be able to provide the adequate nutrients
needed. Protein is essential for muscle growth and any form of
exercise increases your body's requirement of protein and the
lack of protein could result in loss of tone and strength of your
If you have been on a weight training regime for a while and
aren't really registering any growth in your muscles, it could
be because you aren't eating enough protein. You could either
step up the consumption of whole food protein (meat, fish, eggs,
etc.) or choose a protein supplement to boost your intake. Whey
protein, which is low in lactose, offers a good and easily digestible
source of protein. Research shows that whey is the highest quality
of protein that is loaded with nutrients and amino acids, the
building blocks for protein. Unlike other proteins like wheat
or soya protein, whey has all the essential amino acids that are
required for muscle tissue repair and maintenance. As you know,
weight training ruptures muscle tissue and stimulates muscle cells
to repair and strengthen themselves. You could think of the whey
protein as a fuel to help this process.
In addition, whey has other benefits. It strengthens the immune
system, improves hair, skin and nails and increases bone density
as well as acts as an anti-oxidant. Besides, if you're vegetarian,
whey is a good alternative to meat and fish as a source of protein.
In short, there's more than one reason for you to mix up some
whey in a milk-shake or with plain old water and slug it down
after a workout. Many reputed brands of whey are available easily.
My advice: choose one that has 100 per cent whey and little or
no other ingredients.
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Caveat: The physical exercises
& tips described in Treadmill are not recommendations. Readers
should exercise caution and consult a physician before attempting
to follow any of these.
go ahead make your trip. But before that take some expert advice
on how to stay healthy during the holiday season.
Fruit Punch. Doctors are unanimous that eating fresh
fruits and vegetables is the best way to ensure good health on
holidays, and beyond. Says Dr Sanjay Gogia, Consultant, Max Hospital,
Delhi: "Apples, bananas, unsalted peanuts, almonds, dried
apricots and walnuts have nutrients necessary for your body and
help keep you alert and active."
Call the Doc. Before travelling, visit your doctor to
determine necessary vaccinations and regional health risks. Says
Dr Gogia: "Keep in mind that most vaccinations need at least
two weeks to take full effect. Consult a travel health specialist
for up-to-date advice and preventive treatment before your trip."
Ear Care. "If your ears hurt when you fly, try taking
a decongestant medicine before you get on the plane. You can also
yawn or swallow often to open the eustachian tube and chew gum
during the flight," says Dr Gogia. You may try earplugs,
which seem to even out the air pressure on the eardrum by blocking
the ear canal. Also, ensure that you use a pillow to support your
Say no to Naps. It can be very tempting to head straight
to the hotel after landing for a much-deserved nap. Says Dr Gogia:
"Skip that nap and go to sleep early in the evening. The
aim is to wake up the next day feeling relatively in sync with
your new time zone and resetting your body clock."
Foot Gear. Wear the shoes you'll need for business and
pack a pair of trainers for walking, jogging or informal occasions.
Avoid high-heeled, narrow, and pointed-toe shoes. High-heeled
shoes increase pressure on the front of the foot.
Pack a Goodie Bag. Include a small bag in your carry-on,
filled with medicines, ear plugs, eye masks, adhesive bandages,
sunglasses, contact lens solution and warm fuzzy socks.
The low-cost wonder-car. Or, is it really? We try to find out.
Few other cars have been launched
with as much fanfare as the Logan was. 'Le Cost Cutter' Carlos
Ghosn, CEO of Renault-Nissan, himself came down to Nashik to see
the first cars roll off the line. But will this low-cost sedan
developed by Dacia of Romania, a company owned by Renault, scintillate
the sales charts?
Given the amount of positive press that it has received, it
is difficult to say tough things about the Logan. But the vehicle
is built to a price, and while it excels in space, and offers
decent fuel economy, there are some issues with the car, not least
of all the really tight clutch and notchy gearbox.
The vehicle BT tested was the Logan 1.5 DCi GLS, the top-of-the-line
diesel model with power-steering, power-windows, driver-side airbag
and an mp3 stereo as standard. It has an ex-showroom price of
Rs 6.53 lakh in New Delhi. The Logan is also available with two
petrol engines-1.4 litres and 1.6 litres-and has five trim levels
in all. The price of the base model petrol car is Rs 4.36 lakh
(ex-showroom Delhi) and that of the 1.6-litre car is Rs 4.81-5.78
The Logan allows the driver to adjust the height of the driver's
seat-great for shorter members of the species. The nice, high-seating
position gives a fantastic view of the road.
The 1,461 cc engine produces a healthy 65 horsepower, but
delivery is hampered by a very notchy gearbox. However, 65 horses
aren't enough to make this a happy-go-lucky vehicle.
Despite the Logan's not so impressive stance, the boot is
huge-more than enough space to fit in quite a few suitcases. However,
there is no remote opening lever.
The Logan is functional, as is the switchgear (though it does
feel clunky), but the quality of interior plastics feels dubious.
Some switches and levers are inconveniently located.
Even with the front seats all the way back, a large adult
can easily sit at the back without crunching his/her knees. The
rear seat is also quite wide, large enough to fit three large