What to eat after a workout

What to eat after a workout

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Eating right has created a great hype… People are quite often seen asking if they really need to eat after workouts and if yes then what would be best to eat… Well! After workout meal is way more important than the workout itself and it is said to be an ideal time when you should load up your body with nutrients to help to get a quick recovery. However, what could make sure whether you are getting all you need or not?

A few things any after workout meal must have           

Although one size fits all… isn’t true in this case; however, a punch of following 5 nutrients is almost essential for everyone: protein, carbohydrates, a moderate amount of fat, water and also the electrolytes. If you need to pinpoint after workout meal exactly then be advised that it would depend on a few things like… your training goals, the intensity of workout, taste preferences and allergies, if any.

For those who want to know…How much protein after a workout?        

All such people who have been lifting weights better know the importance of taking protein after work out. But the thing is… what is the best source to get the protein? Be advised that plant-based protein is best recommended in this context. For instance, you can opt for hemp which has some other useful nutrients as well besides having protein. Now how much protein after workout… to be exact? It would be great if you can ensure an intake of 20-40g of protein while considering the intensity of your workout and individual factors.

When it is best recommended to drink protein shakes… before or after a workout?

It is ideally recommended to drink protein shakes immediately after work-out. At that time, amino acids can get into the muscles much faster because these are absorbed rapidly by your digestive system. A few other good sources of protein include; eggs and white meat that can provide an adequate amount of proteins to build lean muscles. All this is because protein helps you with a faster recovery…

What else could be included in after workout meals?

Ever get bored of drinking shakes? You can switch over to solid meals enriched with carbohydrates because they are as good and important as proteins. Having carbs after a workout is mainly because of 2 reasons… Firstly! Carbs can effectively replenish muscle glycogen that is otherwise lost during the workout and hence give you energy required for the next workout. Also, carbs potentiate insulin which is an anabolic agent (helps storing energy). For instance, you can take honey which is the source of carbs for post workout.

One of the least discussed nutrients that can work wonder if taken after workouts is water. It makes up a significant portion of your body mass and helps in varied metabolic reactions occurring within the body. If is not that just sweating is responsible for water loss but energy production in the body also utilizes water. So, there is not much you need to have and make it done!

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What is the paleo diet?

What is the paleo diet?

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Paleo diet… Is it just frenzied or really works? To figure this out you must know what is the paleo diet all about and then you can better decide if it really works or not. The paleo diet has been a center of attraction for the past few years. However, if you really need to go for it, check out the following content that will help you fit tPaleoleo diet into your routine.

What is the paleo diet… something different from caveman diet?

Well! “The Caveman Diet” is simply the other name of paleo diet which is actually a simple lifestyle, and hence more than just a diet. This lifestyle suggests you eating certain things and requires you to stick on them. Although it is not necessarily a weight-loss plan but can help you for sure to live a healthier life.

Coolness of Paleo or Caveman Diet

Generally, people on caveman diet report improved mental alertness and a feeling a healthy well-being. Weight loss is seen on the list quite often however it isn’t the main goal. In fact the, main goal is to drop down the level of chemicals, artificial colors, preservatives, and junk… which are all a normal part of our everyday food items.

Paleo diet and gluten…

All those things that work best on the paleo or caveman diet are actually gluten-free. And hence makes the best fit for people with celiac disease. It is by far the easiest way to keep yourself away from processed food that claims to be gluten free though but still causes irritation to the bowel.

Calorie is not a worry anymore…

Another great thing about the paleo diet is that it is a low carb diet and you don’t need to focus on calorie intake as well. Also, no worries of maintaining a routine that requires you eating in portions at regular intervals. In fact, you can only eat only when you need… just to fuel up yourself and get going.

Paleo diet and lifestyle

Certain lifestyle changes when combined with paleo diet can work wonders for you. For that, sun exposure or good enough vitamin D is best recommended. Stay active all the time with frequent light but natural exercises such as brisk walking. Keep yourself busy with nature, like gardening or even hiking. Take out time to relax your mind & body. Sleep early and for at least eight hours.

Still wonder why to use the Paleo Diet?

It would take two words to answer… as it is “Naturally Healthy”. Your body hasn’t been evolved to process those synthetic chemicals that make up a major portion of everyday food and beverages. Once you cut off such unnatural foods from your diet routine… you’ll find reduced allergy symptoms, normal blood pressure, zero depression, balanced cholesterol levels, and reduced risk of diabetes and even cancer as well. Beside this, being a low carb diet it can help you maintaining a healthy weight.

It is just because of all these good reasons that Paleo diet has gained much fame. Your favorite celebrities and even chefs also endorse this protein diet!

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Eat Out, Eat Healthy

Eat Out, Eat Healthy

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Dieting, calorie counting, clean eating — all these healthy living buzzwords can be frustrating over time. A lot of people eventually give up on their weight loss efforts because they can’t take the deprivation that comes with eating healthy.

Some level of sacrifice is necessary if you want to get fit, as you do have to watch what you eat and workout regularly. However, this doesn’t mean you can never eat the food you love ever again. You can still go to your favorite restaurants and enjoy a good meal without falling back into your bad eating habits.

Keep these tips in mind the next time you eat out.

Start your meal with a large vegetable salad.

A fresh salad loaded with lots of vegetables is a good way to start off your meal on the right track. It fills you up for much fewer calories, and you’re less likely to overeat when you order your entree. You’ll likely skip dessert, too. Just make sure you remove the calorie-laden items like croutons and go with a vinaigrette over a creamy dressing.

Split your order in half right off the bat.

When you order, ask the server to put half your of your entree in a to-go box right away. Many restaurants and fast food joints provide way too much food per order. One thing to remember is that you can eat what you want, but all in moderation! Eat the food you enjoy in the right proportions. Putting half in a to-go box is the best way to stay on track with your portion control.

Change your usual order.

Give your usual order a break and look through the menu for a healthier, more nutritious option. The last thing you want is to load up on empty calories. Even when eating out, you should look for the best, most nutritious choice you can find. Go for salmon instead of your usual beef, or substitute your creamy carbonara with a much healthier aglio e olio spaghetti.

Go grilled, not fried.

In fact, look for dishes that are baked or broiled, too. These cooking methods are usually healthier, and therefore would be better for your healthy eating effort overall. These options aren’t perfect, but they’re definitely less like to increase your caloric intake compared to fried food.

Ask for sauces on the side.

In many cases, eating out becomes a high-calorie nightmare because of the many add-ons present in your dishes. Instead of just the plain steak, you get gravy and mashed potatoes for sides. These sauces usually include a lot of butter and fat for guaranteed flavor, so they’re definitely packing a lot of extra calories. Ask the server to have these sauces on the side, so you can have a little bit of them if you like, rather than smothering your entire meal in them.

Request more vegetables.

If the entree you ordered comes with vegetable sides, ask the server if they can give you triple the regular amount. Loading up your plate with veggies is always a good way to fill your stomach minus the calories. Most restaurants will oblige and won’t charge you for the extra veggies at all.

Be wary of trendy “health” terms.

A lot of restaurants now advertise food that is gluten-free or low-carb. Don’t be blinded by these words. Just because something is gluten-free doesn’t make it automatically the better choice. The dish can still be loaded with calories. Make sure to read the menu probably to figure out if the entree really is the healthier choice for you.

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How to Eat Healthy at Fast Food Restaurants

How to Eat Healthy at Fast Food Restaurants

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Sometimes, you have no choice but to grab some fast food and go. Maybe you’re on a really long road trip, or you’re working extra late. Maybe you didn’t have time to pack today’s lunch. Whatever your reason for giving in to fast food temptation, there’s no reason to let this little excursion derail your healthy and balanced diet.

Take note of these reminders for the next time you’re in a fast food restaurant and remember to make good, healthy choices!

Say no to “supersize” offers.

Most fast food chains will offer to upsize your order for just a few bucks more, but don’t fall for it! They also have jumbo portions (for fries or onion rings, for example) and can offer double- or triple-deckers of your usual burgers. You might think it’s a good deal because you get a lot more food without spending too much, but this is terrible if you’re trying to stay fit and healthy.

Supersizing your order messes with your ability to stick to the proper portions. Once all the extra food is laid out in front of you, it’s very likely that you’ll end up overeating even when you’re already full. Just get the smallest meal size available so you eat only what you need.

Don’t drink your calories.

The drinks offered at most fast food chains are overloaded with sugar, and therefore incredibly high in calories. It doesn’t matter if you substitute your soda with fruit juice — neither of those things are good for you at all. Just think about this: you get around 200 calories minimum from 20 ounces of soda, and that’s not even counting the actual food you’ll consume! Drinking your calories is one of the fastest ways to derail your healthy diet. Ask for water instead.

Be careful with salad dressings.

You’re trying to stay healthy, so you scour the menu for a salad. That’s great. Opting for salads instead of fries is one way to minimize the calorie consumption at a fast food chain. However, don’t make the rookie mistake of getting creamy salad dressings! These are usually laden with mayonnaise, so you’re pretty much ingesting way more fat than you ought to.

Go with the vinaigrette option instead so your healthy salad doesn’t end up sabotaging your diet. More importantly, try and cut down on the amount of dressing you’re using. Drenching your salad isn’t a good idea, anyway. Just pour half of the amount you usually use, then work your way up slowly so you don’t go overboard and drown your otherwise healthy salad in a calorie bomb dressing.

Beware the add-ons and sides.

Fast food chains often offer a lot of sides and add-ons to help customize your experience, but these can really mess with your attempt to stay healthy. Adding extra cheese or special sauces will only increase the calories you consume without you realizing it. Real life example: the regular Burger King Whopper (650 calories) is a much healthier option than the Four Cheese Whopper, which clocks in at 850 calories.

Pre-select your go-to fast food choices.

Going to a fast food chain at some point in your life is inevitable, so you might as well plan ahead. Review the menus of the fast food places you’re most likely to visit and pick out menu items that won’t mess up your diet. For example, Chipotle’s Chicken, Pinto Bean, and Vegetable Salad is a great choice if you’re looking for a filling, balanced meal. At only 365 calories, you get protein, carbohydrates, and healthy fats.

Always look for grilled over fried options, like KFC’s Grilled Chicken Breast or Wendy’s Ultimate Chicken Grill Sandwich. You can also request small changes that can make your order healthier, like removing condiments and cheese slices then adding more vegetables.

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From Couch Potato to Active Adult in 10 Easy Ways

From Couch Potato to Active Adult in 10 Easy Ways

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Adulthood is tiring. You’ve got bills to pay, deadlines to meet, and appointments to keep. The last thing you want to do after a long, difficult day is exerting yourself any further.

Unfortunately, spending all your free time lounging on the couch isn’t doing your tired body any favors, either. Lack of exercise puts you at risk of major illnesses like heart disease, arthritis, obesity, diabetes, and hypertension. It can also adversely affect your mental health, leading to increased anxiety and depression.

So how do you go from couch potato to active adult? Here are 10 easy tips to help you along the way.

Just start moving.

All you need is 30 active minutes a day — that’s it. Don’t even think about working out yet. “Active” just means you’re moving, so take five minutes every hour to walk around your office already counts.

Set a goal.

Give yourself something to work towards! Having a goal gives you a target, which means you’ll be able to focus all your effort. It doesn’t have to be a lofty goal; a small, achievable target is just as good, especially if you’re just starting out.

Find a workout you like.

Working out doesn’t automatically mean you have to join a gym. There are so many options out there now that you are bound to find a physical activity you enjoy. Go for a run if you’re a fan of the great outdoors, or join a Zumba class if you love to dance and socialize. The key is to find something you want to do, rather than a chore you’re obligated to complete.

Pace yourself.

Going from a sedentary lifestyle to an active one means your body isn’t used to all this increased physical activity. Take your time and work your way up. Don’t strain yourself too much or you could end up injured, which will only sideline your efforts at becoming more active.

Make exercise part of your routine.

Working out shouldn’t be an afterthought — it’s not something you stick to your schedule only when you feel like it. Look at your regular schedule, identify the best days to include an hour or two of exercise, and stick with it.

Prep your way to success.

Make it easy to just get up and go to the gym by preparing all the things you need the night before your workout. Pack your gym clothes, shoes, and post-workout snack — anything you might need to exercise properly, stash that in your bag. There’s no room for excuses when you’ve already got everything laid out before you.

Find an accountability buddy.

You’re much less likely to give up on your goals if you’ve got a partner checking up on you. Find a like-minded friend to keep you accountable. Talk to them if you’re starting to lose motivation. You can even start friendly competitions if that’s your thing! Get a pair of fitness trackers, for example, and hold weekly contests to add a bit of fun.

Challenge yourself.

Once you start to get the hang of exercising regularly, the dreaded “plateau” becomes your worst enemy. You need to up the ante and add a few challenges to your workout routine to keep things spicy. Add more weight if you’re into lifting, or try to beat your fastest time if running is more your speed.

Try something new.

Check out new boutique fitness studios in your area, go rock-climbing, play on giant trampolines — try any new activity to jumpstart your fitness journey. Doing the same workout regularly can get boring, so mixing it up from time to time can reset your routine.

Take time to rest.

Becoming an active adult doesn’t mean you have to say goodbye to your couch permanently. Your body needs time heal and recharge, so give yourself time to rest between workouts.

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Share This Post:  Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly and cracking pains all over...

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Share This Post:  Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily or at-least weekly diet...

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Overhaul Your Diet! 10 Tips to Eat Healthy On the Go

When you live a busy lifestyle, constantly shuttling from one appointment to the next, it’s terribly easy to slip up and just eat whatever you can get your hands on. Stress and anxiety can also push you into unhealthy emotional eating, so your diet becomes an unholy combination of fast food, microwaved meals, and junk snacks.

It doesn’t have to be this way, though! All it takes are these few simple tips:

  1. Harness the power of meal prepping.

Every Sunday, set aside some time to plan, shop, and cook your meals for the rest of the week. It might seem like extra work when all you want is to laze around on the weekend, but come Monday you’ll be glad you did. Pick up your pre-made lunch on your way to work and come home to ready-to-eat dinner.

  1. Don’t skip breakfast.

When you’re constantly rushing out the door, it can be tempting to just skip breakfast and go. Don’t! You can make easy overnight oats: just mix rolled oats with milk or yogurt and add a few more tasty treats like chocolate, banana, or peanut butter then stick the whole concoction in the fridge to sit overnight. Next morning, you’ve got a healthy, delicious breakfast waiting for you.

  1. Hydrate.

Don’t just rely on coffee. A cup or two is fine, but if you’re relying on the caffeine rush to get through the day, you’re not really doing your health any favors. Plus, dehydration can trick you into thinking you’re hungry, so stave off unnecessary snacking by drinking water constantly.

  1. Don’t keep unhealthy snacks within reach.

Your home shouldn’t have junk food and instant microwave meals. The easiest way to get rid of temptation is to not have them in your home at all. Otherwise, you’ll be reaching for them constantly and messing up your diet.

  1. Keep healthy snacks in your office area.

The afternoon sugar crash is a real bummer to deal with, especially when you’ve got deadlines barreling down on you. Don’t go to the vending machine for that candy bar, though. Instead, prepare healthy snacks like apple slices and nut butter so you’re not tempted to grab chips and a soda from the vendo when the hunger pangs come calling.

  1. Don’t work and eat at the same time.

Multi-tasking has become a hallmark of the busy adult life, but it shouldn’t interfere with your meal time! Leave your desk, take the time to eat properly, and focus on your food. This will also do wonders for restoring your mental alertness when you do get back to your pending projects.

  1. Have ready-to-go snacks in your bag.

Stuck in traffic or still out and about and no time to eat? A delicious granola bar, some organic grass-fed beef jerky, or a box of raisins — it’s up to you. Keep these stashed in your bag so you never have to worry about hunger pangs while you’re on the go.

  1. Don’t let your emotions overwhelm your diet.

When you’re tired, angry, or stressed out, it’s easy to forget your diet and just eat whatever comfort food you can get your hands on. Practice breathing exercises and quiet meditation instead of going straight to emotional eating.

  1. Pick healthy options when dining out.

Eating out is an inevitable aspect of adulthood, as work often requires some level of socialization. Always look for the healthier options available on the menu, like fish and vegetables.

  1. Take time out for yourself.

It can be difficult to imagine carving out some time for yourself in the middle of a busy workweek, but this is something you definitely have to do. It gives you time to recalibrate and you can return to your projects with more clarity and fresh insight.

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