Nutrition
Protein for Active Indians: How Much You Need, When to Eat It, and Where to Find It
How much protein active Indians need (0.83 to 2.0 g/kg), how to time it across meals, and protein-rich Indian foods from dal a...
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Author
The Fitness Falcon
Publication byline
This article is published by The Fitness Falcon. Dinesh Jeengar is the site owner and publisher. The byline does not imply a medical qualification or clinical review.
39 published articles
Showing 12 articles by The Fitness Falcon
Nutrition
Healthy Diwali 2026: Enjoy Festive Sweets Without Derailing Fitness
Healthy Diwali guide: approximate calories in mithai and namkeen, portion rules, post-meal walks, a festive-day plan and a 5-d...
Fitness
Weighted Vest Walking: Benefits, How Heavy to Go and a 4-Week Plan
Weighted vest walking explained: real calorie and bone evidence, how heavy to start (about 5% body weight), safety cautions an...
Fitness
Walking Pad vs Treadmill: Which Should You Buy for Home?
Walking pad vs treadmill: compare speed, handrails, space, noise, safety and typical prices, plus a clear buy-this-if list and...
Nutrition
Creatine for Beginners: Dose, Loading, Side Effects and Myths
Creatine for beginners: how much to take, whether to load, water weight, kidney and hair-loss myths, and how to buy a genuine...
Nutrition
How Much Protein Do You Need Per Day? By Weight, Age and Goal
How much protein per day do you need? Simple g/kg targets for health, muscle, fat loss, age 65+ and pregnancy, with worked exa...
Workout
Should You Work Out When Sore? A Practical Guide to DOMS
Learn when mild post-workout soreness permits modified exercise, when to rest, which recovery methods may help, and which symp...
Health
Pre-Workout Caffeine and Sleep: How Dose and Timing Affect Your Night
Find out how pre-workout caffeine can affect sleep, read supplement labels correctly, and choose a practical cutoff using dose...
Workout
How Little Strength Training Is Enough? A Guide for Busy Beginners
Learn what minimum-dose strength training can achieve, how to start with two short weekly sessions, and when to add reps, weig...
Nutrition
Creatine for Women: Benefits, Water Weight, Safety, and Evidence Gaps
Understand creatine for women, including common doses, water-weight changes, safety evidence, and what studies in active and p...
Fitness
7,000 vs 10,000 Steps a Day: How to Choose a Useful Walking Goal
Compare the evidence for 7,000 and 10,000 daily steps, understand age differences and study limits, and build a walking target...
Fitness
Walking Pad While Working: A Practical Desk-Walking Guide
Use a walking pad while working with practical guides to desk fit, comfortable speed, a beginner routine, apartment noise, and...