The Perfect Meals to Fuel Your Workout – Before & After

As leading a healthy lifestyle has become the need of the hour, many of us are now hitting the gym frequently to stay fit. However, many regulars at the gym are often confused about how to get maximum results from their workout. If you too have been going to the gym but aren’t sure if you are gaining its benefits, the secret may be hidden in your diet. There are some simple and easy to source foods that you can eat before and after your workout to make it more rewarding.

Before Your Workout

Your pre-workout foods should be rich in carbs, healthy fats, lean protein and fibres so that your body is ready for high-intensity exercises. The carb and protein ratio must be 4:1 before your workout. Add these to your meals for a beneficial round at the gym:

Oatmeal – If you don’t have time to make breakfast in the morning before hitting the gym, oatmeal is a great option as it is rich in proteins, minerals, carbs and dietary fibres. Add berries or fruits to stay hydrated throughout the workout.

Fruit Smoothies – Another quick and easy to prepare pre-workout snack, the carbohydrates in the fruits will provide energy for the workout while the protein will prevent muscle damage. 

Sprouts & Legumes – A highly nutritious option, these should be consumed 1-2 hours before the workout. They contain proteins, minerals, Vitamin K and C and fibres, making it an ideal pre-workout snack. 

After Your Workout

Your body will use up a lot of energy during a workout and you need to replenish it for the muscles to recover. Fluids and carbohydrates must be taken within half an hour of exercise to ensure the nutrients are used effectively. 

Kiwi – A powerhouse of nutrients, it has more vitamins and minerals than probably any other fruit. It helps relieve muscle soreness post workout.

Dry fruits and Nuts – Carry a bag of these in your gym bag so that you can munch on them during your way back. Nuts have simple carbohydrates that are digested easily and offer better muscle glycogen.

Cereal & Milk – A classic breakfast option, cereals are great post exercise. The carbs, protein and calcium in cereals help in muscle recovery and boost energy. It also helps in replenishing post-workout fluid requirements.

Being diligent about what you eat before and after your workouts can drastically impact the effect of your gym time. Happy healthy eating!

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Going to the Gym Irregularly, is as good as Not Going at all !

Discipline and consistency are extremely necessary when it comes to exercising. Irregularities are common among the fitness freaks, but coping up with your fitness requirements is equally imperative. It is presumed that intense workout for 3 alternate days in a week is enough to maintain your health. 

Here, you must understand that your body has an internal clock that is programmed according to your schedule. It is seen that gymnasts, failing to follow a stringent schedule and routine for the workout, usually underperform from their desired level of strength and stamina. Following intense workout sessions for a long period and suddenly breaking down this habit is the worst that can happen to your body.

Negative Effects of Irregular Gym Workout

Re-occurrence Of Lost Weight:

You burn a high amount of calories while doing intense gym workout. The calorie intake also gets increased according to requirements of the body. If you don’t burn them out regularly, these extra calories will get stored in your body and you will start regaining weight at a faster rate.

Loss Of Strength:

Regular workout in gym strengthens your bones and muscles. You need to maintain this schedule to keep them robust. Any irregularity will bring a decline in your overall strength and gradually you will feel weakness in your body.

Increased Muscle Pain:

Muscles are built forcefully through an extensive workout schedule. But uneven gym schedule can cause muscles to gradually tear up leading to a persistent pain in different parts of the body.

Increased Joint Pain:

Sticking to a daily schedule is quite important in the gym workout. As these exercises are heavy, they exert extra pressure on joints as well. An unexpected break in the workout will put them in pain.

Decline in The Fitness Of Heart:

Irregular or breaking the schedule of gym workout may bring a decline in the fitness of heart. Break of few months or a year can hamper your cardiovascular fitness as well.

Due to its severe repercussions, it is never advisable to choose gym workouts for a short period or leaving them in the midway.

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Running Is Not Always Cowardly! Use It as a Weapon for a Healthy Lifestyle

Running is revered as a complete exercise in which every muscle in your body is put on an ordeal. It is the best cardiac or aerobic exercise that uses more kilojoules and produces energy through oxygen and glucose. An unwavering dedication and mental effort are required to follow this workout in your daily schedule. But once, you start, it will endeavor unlimited benefits.

For General Fitness

Running provides general fitness that is required for living a healthy life. Jogging is an excellent alternative for beginners. You can start with jogging and gradually test the strength of your muscles and lungs by increasing your speed over the time.

Controls the Weight

Running is the best exercise to burn the fats accumulated in your body. Mostly, fats around belly are a huge concern while the fat stored in thighs, back, arms, and face goes unnoticed. Running is highly effective to burn the glucose present in the blood. Also, it puts every muscle on a workout to melt away the excess weight.

Strengthens the Lungs and Heart

Diseases that are correlated with lungs or heart are the major cause of deaths across the world. It is alarming to know that younger generation in the age group from 25-40 is severely affected by these issues. This is basically due to the lesser physical activities. 10-15 minutes of daily running gives perfect stimulation to heart and lungs to function with full strength throughout the day.

Improves Health And Prevents Diseases

Running is an accomplished exercise to improve your overall health. It boosts your immune system and reduces the clotting of blood. It acts as a preventive measure for people suffering from pre-diabetes, high blood pressure, and issues like osteoporosis. Regular running increases the elasticity of arteries and flexibility of muscles.

Relieves Stress

Stress is the root cause of many diseases. A daily morning dose of running can revamp your lifestyle. It gives you the power to handle any situation, opens your mind to think wisely, and de-stresses you for rest of the day. 

So, now you know that running is not necessarily cowardly. Instead, you can make it a strong tool to fight multiple health hazards. 

Why Should You Start Your Day With Exercise?

As a matter of fact, exercising is the best way to start your day. Every morning you are refreshed to do some running, walking, aerobics, or heavy workouts. It is the perfect time to cut loose. Although opinions differ on the fact whether you should exercise in the morning or evening, early starters always have an upper hand.

A research by the University of New South Wales said that early morning cardio or weight loss exercises are quite effective. They not only burn excess fat but also reduce glycogen stored in your body. They can give a positive start to your day better metabolism and mental awareness. Here are some other benefits of starting your workouts with the sunrise.

Gives Better Outcome:

In the morning, your body is relaxed and already repaired by your internal resistance system. It is geared up to take the exertion of heavy workouts as well. With no running thoughts, you can concentrate on exercise, feel the fresh air, and enjoy a pleasant day thereafter.

Keeps The Stress Away:

Workout increases the blood flow and enhances the component of oxygen running through it. Oxygen plays an important part in soothing the stress points of your brain. Also, it can boost your memory power. Hence, you carry a stress-free mind to your work and finish every task efficiently for the entire day.

Keeps You Enthusiastic For The Whole Day:

Drowsiness, morning sickness, or any other symptoms affecting your efficiency can be easily eradicated by the workouts. This upbeat demeanor set in the early morning will augment as the day progresses and it will last till the night.

Provides A Sound Sleep:

The body clock sets your sleeping time and you get asleep accordingly. Instead of late night working, try to finish your pending tasks in the morning after workouts. You will pleasantly feel a difference in the output of your mind.

These reasons prove that you should start your days with a healthy exercising regimen. So, are you ready?

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Increase Mental Strength with healthy Exercises

A healthy body is an ultimate prerogative to life your life to the fullest. And regularity in exercise is important to remain fit. But do you know that it can also endeavor a healthy mind that keeps ticking all the day through? In fact, a healthy body co-relates with a healthy mind. A research has revealed that aerobics is profoundly beneficial for mental health.

Apart from keeping you fit, it can stimulate your brain functionality and reduce symptoms like depression, anxiety, ADHD, etc. It is also found that exercise is a powerful weapon to live healthy and feel better. Here you will know how exercise affects mental activities.

•    Improves Brain Power:

Exercise makes your brain consume more oxygen that releases the important pressure points and reduces the stress. Regular exercising produces such chemicals in the brain that affects brain cells, their health, and corresponding growth. It reduces the insulin resistance and inflammation that can harm your brain.

•    Improves Memory:

It is revealed in the medical studies that prefrontal cortex and medial temporal cortex, the main part of the brain that thinks and remembers, is found in a greater volume in those who exercise regularly. With age, you tend to lose your memory power. Following a regular exercise schedule can revitalize your mind and improve its cognitive powers.

•    Controls Diseases:

Regular exercising can surely reverse the stages of critical illnesses like blood pressure, diabetes, etc. It is known that high blood pressure is the root cause of anxiety and tension which can damage your blood vessels. Cholesterol and high diabetes is also the culprit for reducing the mental solidarity. Relief in such diseases is quite beneficial for the peace of your mind. 

•    Relieves Depression:

When depression hits a person, their mental state becomes highly traumatic. Prolonged chronic depression can change the brain and alter it permanently. Whether you are knocking on the doors or have visible signs of depression already, regular exercise can help you to get rid of such condition.
These points clearly prove how you can strengthen your mental power by following a healthy exercising routine.


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