When you hit the gym, your energy and motivation is at its peak whereas post workout, you tend to feel different. You feel exhausted and drained. That is because the workouts demand a lot of energy. While taking rest will seem like the most apt thing, it is important that you also eat something. You need to consume meals that recharge and replenish your body.
Here is a list of foods that you can eat to recharge yourself post workout :-
Post workout Smoothies
Post workout smoothies are one of the quickest ways to make up for the lost energy. You can opt for options like green leafy smoothies, milkshakes, protein shakes or fruit juices. Consuming such drinks help you rejuvenate, hydrate and refresh yourself.
Eggs are a great source of protein. Eggs can be consumed as both, a pre workout and post workout meal. Eggs are loaded with protein, fiber, minerals, which help you boost your energy. They are also light and satiating, which works wonders as you do not want to eat something heavy.
It wouldn’t be wrong to term Quinoa as a super grain. Adding Quinoa to your post workout meal will make a world of a difference to your health. Quinoa contains healthy carbs and protein, which help speed up post workout recovery.
Salads are one of the best foods that you can consume post workout. Most salads contain green leafy vegetables, which are high in fiber. High fiber foods need to be avoided before workout as they can cause digestive distress. Consuming the same post workout can help replenish blood sugar levels.
Water is the first thing that you need to have post workout. Workout makes you sweat a lot, which can cause dehydration. Therefore, make sure you drink water post workout before you reach for anything else.
Yogurt is majorly consumed post meal for better digestion, but did you know that consuming yogurt post workout is equally beneficial. When you work out your body tends to heat up, which is also the reason why you sweat. Yogurt helps you calm down your body and also helps accelerate post workout recovery.
Post workout, most people do not like eating heavy. In such cases, consuming assorted nuts is one of the best things that you can do. Assorted nuts like almonds, cashew, walnuts, hazelnuts, etc are loaded with minerals, vitamins and Omega 3 which help you replenish your body.
So, it is time to hit the gym. Your excitement is either at its peak or you are dreading it to the core. Any which way you have to hit the gym. So, you pack your gym bag, put on your gym wear and head off, but what about your tummy? Have you prepared your body for the workout? Having Pre workout meals is a must before you hit the gym.
Just how you fill your car with fuel before you hit the road, you need to feed your body also in the similar manner. Workout demands energy and strength, which can be obtained through food. Pre-workout meals need to be light on the stomach at the same time, they need to be energy boosting foods.
Here are a few pre workout foods that can work wonders :-
Bananas are one of the most energy boosting foods. Did you know that consuming just two bananas can give you energy for up to a 90 minute workout. Consuming banana shake is one of the best ways of consuming bananas because you get to reap the benefits of milk as well as bananas.
Oats are one of the healthiest foods on planet earth and are pouring with endless benefits. Oats are loaded with fiber, which works wonders for boosting energy. It contains complex carbohydrates, which will further help in releasing slow energy.
Apple and Peanut Butter
We all heard the saying “An apple a day keeps the doctor away.” The best time to consume apple is before you head out for your workout. Adding Peanut butter to Apple can work wonders. This is will not only taste amazing, but it will also boost your energy.
If you have a hectic schedule squeezing in gym time can be difficult, let alone time for a pre workout meal. In such cases, nothing comes to the rescue like Smoothies. They are easy to consume, especially when you are on the go. Kiwi, Avocado, Spinach and Pears can work wonders.
Water is extremely important. You need to drink water before your workout, between your workouts and after your workout. While, working out you tend to sweat a lot which can often lead to dehydration if you do not drink enough of water. Make sure you drink enough water.
Do not go by the size of dry fruits, take a look at the benefits of it and you will be astonished. Dry fruits like walnuts, almonds, cashew nuts, hazelnuts and Brazil nuts can work wonders. It is loaded with vitamins, minerals and antioxidants are also a great source of energy. Dry fruits come to the rescue when you are on the go.
If we look at our body, it is made mostly out of proteins and fats. Starting from the membrane of the cell to the hormones to the enzymes to the brain to the skeletal muscles to the hair to the nail, some of them are made of fats and some of them are made of proteins.
But we have 3 macro nutrients available when it comes to nutrition i.e., Carbohydrates, Proteins and Fats.
Now let us understand the role of each of the macro nutrient in our body.
- Building and repair of the body
- Enzymes are made up of proteins
- Hormones like insulin, glucagon, thyroid are made up of proteins
- The substance which carries fat throughout the body know as lipo proteins, they are also made up of proteins
- Muscles and bones are made up of protein
- 1 gm of protein can provide 4 kcal of energy
- Cell membrane constitutes of phospholipids and cholesterol
- Myelin sheath, which is the outer covering of a nerve cell also consists of phospholipids
- The fat soluble vitamins A,D,E,K will function only in the presence of fat inside the blood specifically cholesterol.
- Sex hormones are made up of fats
- 1 gm of fat can give 9 kcal of energy
1 gm of carbohydrates can give 4 kcal of energy – That is it, carbohydrates have only one function which is to convert into glucose and provide the body with energy. But as we have seen, energy can be derived from fats and proteins as well. We don’t require carbohydrates for energy. Then do we even need to ingest carbohydrates? That must be the question. The answer is that the body actually does not need carbohydrates to function. It however requires glucose which can be derived by proteins and fats.
There are other benefits of not eating carbohydrates as well like less of insulin spike hence less of fat storage (lipogenesis) and more of fat break down (lipolysis), decrease in cravings, more satiety, less of gastric issues and bloating etc.
Now, it does not really matter how much calorie is going in everyday and how much you are burning as long as you eat the right kind of foods because every calorie is different. If you eat just carbohydrates all day, you are going to gain fat but if you replace it with fats and proteins and equate to the same amount of calories as carbohydrates, you will not get fat. You can try this on yourself and see the result.
When we say fat loss, what we mean is that somehow we want to make use of the fat which is already stored inside the body. We want to create an environment where the fats from the fat cell gets broken down and mobilized so that it can be used up by cells to generate energy. To create such an environment all we need is to not spike the insulin. We can achieve that by reducing the amount of carbohydrates that we eat and increase the amount of fat and proteins.
Another way is to increase the basal metabolic rate of the body. Basal metabolic rate also known as the BMR is the amount of energy which the body expends to function normally when at rest. If we can somehow increase the BMR, the body will start using more energy and that will also help in oxidation of the fat cells to produce energy through one of the pathways known as the aerobic pathway.
We can increase the BMR by increasing the size of the skeletal muscle. Skeletal muscle is a metabolically active tissue i.e., it requires a lot of energy to function and to maintain itself. If the size of the muscle increases, it is going to demand more energy when at rest hence increasing the BMR. To increase the size of the skeletal muscle, you will need to train-eat enough protein-rest.
So, now we know the importance of all the macronutrients and we also know how to manipulate the macronutrients to achieve the goal of fat loss.
I hope I have managed to put across the science in a way which is easy to understand.
Water is a lifesaver. People always keep bragging about the importance of water and how important it is to stay hydrated. But, what is hydration all about? What are the benefits of staying hydrated? What happens when you do not stay hydrated? Today all of your questions will be answered.
Here are the side effects of dehydration that you must know
The next time you experience constipation, you would want to check your water intake. Water plays an extremely important role when it comes to digestion. It helps ease out the entire process of digestion which helps in better bowel movements. Make sure you have a glass of water after having a meal.
Investing in a high end cream for your dry skin isn’t going to help you, if you aren’t drinking enough water. Your skin needs hydration from within, so make sure you drink adequate water daily. Start your day by drinking a warm glass of water, this will help flush out all the toxins.
Poor brain performance
Your brain can get drained easily, considering the fact that it runs 24/7. In such cases, you need to feed your brain will fuel for it to keep working. Water acts as fuel and helps brain function. Drinking adequate water daily will also ensure improved brain function and prevent brain diseases.
Excessive body heat
Water does not only quench your thirst, but also helps in cooling your body down. Make sure you drink enough water daily, to keep the temperature of your body under control as dehydration can cause inflammation.
The sun is shining bright as ever every day. The scorching heat of the sun can drain you and dehydrate you completely, which can result in heat stroke. Your water intake needs to increase when you are exposed to the sun.
Now that is one hell of a Turn Off. Drinking water is a must, it helps get rid of all food particles, bacteria, etc. Water also encourages improved oral health.
Leads to low energy levels.
Ever wondered why a glass of water makes you feel so fresh and rejuvenated, while making tiredness disappear. That is because water is an instant energy booster that kicks out fatigue from the body. This is the reason why people are advised to drink water, especially when they workout considering the amount of physical energy workout demands.
No matter how strong your immune system is, at some point or the other the viruses or germs will catch up and you will end up falling sick. Falling sick is one of the most dreadful feelings in the world and all you want is to get well ASAP. While medications help fight sickness, it is important that you watch your diet. Consuming the wrong foods can slow the recovery process, while eating the right foods can help you feel better and fasten the recovery process.
Here are a few foods that ought to be a part of your diet when you are sick
There is nothing more comforting than a warm bowl of soup, especially when you are sick. Not to mention soup also comes with numerous health benefits that fight infection and boost the immune system. Chicken soup and veg clear soup is one of the best soups to have when you are sick.
Green tea has numerous health benefits and can work wonders when you are sick. It is high in infection fighting antioxidants that helps fasten the recovery process. It also further helps in strengthening the immunity system.
Warm water with Honey
Your body tends to get dehydrated when you are sick, especially in case of cold and fever. In such cases, it is important that you stay hydrated as much as possible. Having warm water will keep you stay hydrated and will also fight cold and flu. Adding Honey can work wonders as honey has medical properties that help fight sickness.
Yogurt is mostly consumed post food for better digestion. People who consume yogurt on a daily basis are less prone to sickness however, consuming yogurt when you are sick can help you feel better. One bowl of plain yogurt is more than enough. You can have it with or without sugar, but make sure you do not add to much sugar.
People tend to avoid spicy foods when they are sick, however eating spicy can help you get well soon. Spicy foods are considered as natural decongestants as they help provide a sign of relief. Every time you eat spicy foods, you will notice your eyes and nose begin to water. This helps clear the congestion which can help you feel better. You can consume spicy foods like chili peppers, wasabi, or horseradish.
Fruits and Vegetables
Fruits and vegetables should be consumed on a daily basis, sick or not sick. It is high in fiber, which helps in boosting immunity. Increase your green leafy vegetable intake when you are sick. This will help boost fight infections.
If you are someone who has been following a strict diet, then nothing makes you happier than cheat day. It is the day when you can indulge in the meals that you have been sacrificing in the name of a Healthy diet. According to a spokesperson from Academy of Nutrition and Dietetics, the cheat day was created to prevent you from resenting your diet and giving up on it altogether.
While your cheat day might give you the liberty to eat whatever it is that you want to, make sure you don’t go all nuts and eat everything and anything that you can get your hands on. You wouldn’t want the entire hard work that you have put in for 6 days to go in vain. It is important to ensure that you make the most of your cheat day, without affecting your fitness goal. How can you do that?
Here are a few tips that you need to know in order to make the most of your cheat day:-
Plan your cheat day well
Planning your cheat day is the first and most important step of slaying your cheat day. Try to plan your cheat day on occasions, social gathering or other functions. This will help you make the most of your cheat day and you will not even be the odd one out. Plus, controlling your cravings when you are surrounded by your favorite mouth-watering dishes can be a difficult task. This acts like your easy way out.
Take one meal at a time
On cheat days, some people fill their dining table with foods that they have been wanting to eat since the entire week. This often results in overeating and it must be avoided. Make sure you break your cheat meals for different intervals and then consume one meal at a time rather than consuming everything in one go.
Watch what you eat
It is important that you know what you are going to eat on your cheat day well in advance. Make sure you keep the calorie count of the same. It is also important that you consult your fitness trainer or nutritionist with respect to the meals that you plan to eat or the meals that you have eaten. This will help them guide you better with respect to your fitness regime and diet plan.
Cheat your Cheat day
According to studies, your hunger cravings on your cheat day tends to be more compared to the normal days. This is because, psychologically you prepare your brain that it is the day you need to pile on the food. However, while there is no way that you can contain your excitement for cheat day. You can use a few tricks that will help you consume less on cheat day.
Before eating your main cheat meal, drink a lot of water. Drinking water before eating can make you eat less. You can also opt for healthy starters to reduce the appetite a bit before your main course.
Cheat meals do not necessarily need to be the unhealthiest foods on planet earth. While most cheat meals comprise of junk foods and processed foods. You can opt for healthier options in the same category. You can opt for healthier options like brown bread burgers and low fat cheese.
Eggs are one of the best foods on planet earth. They are healthy, tasty and easy to prepare. Eggs are loaded with protein. They also contain 9 essential amino acids, vitamins, omega 3 and minerals, which work wonders for one’s health. However, in spite of the numerous benefits of eggs, vegetarians do not consume eggs. They consider eggs to be a non veg dish. At the same time, there has been a lot of debate with respect to whether eggs are veg or non veg. Today, the debate shall be settled on the basis of nothing but facts.
Eggs are obtained from chickens. Vegetarians avoid eggs because they believe that the eggs that they consume, were to be born as chicks. Which is why, they term it as non veg and avoid the consumption all together.
However, there is a huge difference between the eggs that are consumed and the eggs from which chicks are born. The eggs that are meant for consumption are unfertilized eggs, where as the eggs from which chicks are born are termed as fertilized eggs.
What is the difference between fertilized eggs and unfertilized eggs?
In order for a chick to be born, a hen would have to mate with a rooster. Such eggs are fertilized eggs. On the other hand, the eggs that we consume are the eggs that are not a result of mating. These eggs do not evolve into chicks.
The farmers at the poultry ensure that the hens and roster do not mate, and therefore keep them separate to prevent the production of fertilized eggs. As a result, the eggs that you get in the market are only unfertilized eggs, which are meant wholly and solely for consumption purpose.
Since, the egg was never going to turn into a chick. It is safe to say that eggs can be termed as veg. Also, since the egg was never going to turn into a chick in the first place, there is no flesh or meat involved. This makes it all the more certain, that eggs are veg.
People who consume eggs, but do not consume meat are Ovo – Lacto Vegetarians. The word ovo comes from a latin word which means egg, whereas lacto means dairy products. This means that such people do not consume meat, however, they do consume products that come from animals.
Protein is a term that often comes up while discussing health and fitness. Protein plays an essential role when it comes to muscle building and weight loss. However, Protein has numerous other benefits as well. It helps in improving immunity system, increasing metabolism, reduces food cravings and increases energy levels greatly.
The daily intake of protein is 46 grams for women and 56 grams for men. However, the intake would differ depending upon your fitness goals.
Here is a list of the various high protein foods that can help you boost your protein intake:-
Chicken is one of the highly consumed non veg dishes in the world. While most people love it for its amazing taste, fitness enthusiast can’t get enough of chicken as it is loaded with Protein and comes with numerous other benefits as well.
Chicken breast contains high amount of protein. A regular chicken breast of 172 grams contains 54 grams of protein. Grilling chicken is one of the best ways of consuming chicken as grilling helps in reducing the fat and oil of the chicken leaving high quality protein.
Egg needs no introduction because its benefits are known to all. An average egg contains 6-7 grams of protein, however the protein content will also depend on the size of the egg. Egg is also loaded with vitamins, minerals and omega-3.
The best form of consuming egg is in the cooked form, rather than having it in the raw form (Yes! People do consume egg in the raw form, however, it is only a myth that raw eggs are healthier.) Eggs can be consumed anytime during the day, however it is best to consume eggs for Breakfast.
Most vegetarians, wholly and solely depend upon Paneer to boost up their protein intake and rightly so. Paneer belongs to the first class category of Protein which work wonders for muscle building. 100gms of Paneer contains approximately 18gms of Protein. It is also loaded with vitamins, calcium and minerals.
Paneer can be consumed in any form. The best time to consume Paneer is post workout or for dinner.
The relishing taste of seafood leaves us so mesmerized that we almost forgot how healthy fish is. Fish is high in protein and other important nutrients. 100 gms Fish is said to contain 20 gms of Protein. It is best to consume Fish for lunch or dinner, whichever is more convenient to you.
High Protein Fish includes Tuna, Salmon and Basa.
Oats are termed as a Super Food and are considered one of the healthiest grains on earth. Oats are also loaded with fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients. Half a cup of oats is said to have 5gm Protein. In order to make the most of Oats, it is best to consume it for Breakfast as it helps you kick start your day and keeps you satiated as well.