Post-Workout Nutrition tips

Nutrition is important for the Fitness Chances are you’ve given more thought to your Pre-Workout meal than your post-workout meal. But consuming the right nutrients after you exercise is just as important as what you eat before. After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. If you want fast recovery, concentrate on proper after workout nutrition and give your body rest. POST WORKOUT TIPS Stay hydrated When you exercise heavily, you lose water and salts in your sweat. Replenishing electrolytes  (potassium, magnesium, calcium and sodium) during and after intense workout help with recovery and performance. If you are choosing between different energy drinks, choose one without artificial, harmful additives and if you are trying to lose weight look for less sugar content.  I personally drink mineral waters high in above-mentioned minerals or coconut water. If you want to add some more taste, add some lemon or if you need extra carbs, add some honey or other natural sweeteners.  Timing of your post-exercise meal Your body’s ability to rebuild glycogen and protein is enhanced after you exercise. For this reason, it’s recommended that you consume a combination of carbs and protein within 30 – 90 minutes after your session. However, you can extend this period a little longer, depending on the timing of your pre-workout meal. If you are trying to lose weight, don’t skip meals. Instead, limit your portion by choosing correct plate size. In this way, you will keep your metabolism working efficiently and blood sugars  (also your mood) levelled. You will also be less likely to overeat during your...

Pre-workout Nutrition tips

A good way to think about food is to remember it’s your body’s fuel. Like a car running on fuel, if your body is running on empty, it doesn’t operate well. The way you fuel your body affects your performance and also your mood! We’ve all been in the situation when we realised we didn’t eat properly and therefore suffered throughout our workout. We felt irritated, impatient, dizzy, close to fainting (hitting the wall). On the other hand if we have eaten a big meal just before the workout we could experience belly pain, stitches, heavy body. PRE WORKOUT TIPS Stay hydrated Make sure you’re well hydrated by drinking lots of water in the 12 hours before your exercise. Try to avoid drinking big quantities directly before your session. I personally only sip water last 1-2 hours immediately before more intense exercise, otherwise I suffer with stitch. Don’t eat too much directly before the workout Don’t eat large volumes of food for at least two hours before exercise (perhaps even three to four hours before if you’re especially prone to stitches). Fuel your body properly Fuelling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise. Which type of macronutrient shall I concentrate on? CARBOHYDRATES Carbs are vital during shorter high-intensity exercise when the body cannot process enough oxygen to meet its needs. Carbs keep the brain and nervous system functioning—When...

How to overcome a hangover

Well, you partied from sunset to sunrise, and now you’re paying the price. You’ve got the pounding headache, the queasiness, the dizziness, the sensitivity to light and sound, the muscle aches and the irritability that comes from overconsumption of alcoholic beverages. How quickly last night’s fun turns into next morning’s nightmare when you have a hangover! Those all too familiar symptoms can hit hard! Most of them arise from dehydration and depleted minerals and water-soluble nutrients like B vitamins and vitamin C. So here is some advice: Yes to Ice  Put an ice compress on your aching head; place crushed ice in a plastic bag, wrap in a dry towel and apply it to where it hurts. Or just rinse a washcloth under cold water; place it on your forehead and rest. Yeah, it feels good! No to smoking Science has proven what we’ve all known to be true through our own anecdotal evidence: smoking cigarettes during a night of drinking will take your hangover from “my head hurts” to “somebody kill me.” Think twice, before you pick up a cigarette. Aspirin or ibuprofen – careful with pain relievers  If you know me you know I am a NO NO to pills! Some people who drink also take an Aspirin or non-steroidal anti-inflammatory drug before bed, though some experts warn taking the pills may increase the risk of stomach bleeding and liver damage. No to Sauna Think you can “sweat out” the alcohol and other toxins you may have consumed during a night of partying? Think again. A sauna can cause potentially dangerous blood vessel and blood flow changes...