You think that you will spend another hour in the gym today, but after 45 minutes, you are completely drained of energy. To spend another hour of rigorous training in the gym, you need to have that kind of stamina and the most important element for that is your diet.
What you eat before your workouts is your fuel. However, you need to fuel your body with the right kind of foods. Eating the wrong sort of foods can make you sluggish and reduce your efficiency during workouts. Some of these foods could even have an adverse impact on your workout efforts. But just how it is important for you to know what has to be eaten before workouts, it is equally important to know when you need to eat. Eating the right food at the wrong time will not benefit you either. Eat two hours before your workout; this will help your body store energy and it will allow you to push your muscles to its limits. The main source of energy is carbohydrates. Eating digestible carbs before workouts help you stay energized during exercise and it keeps hunger pangs at bay as well.
Here’s a list of the 7 best foods you must eat before workouts.
Raw beetroots or beetroot juice can be an effective energy booster for you. One glass of beetroot juice can trigger nitric oxides in your body to regular blood flow and check the oxygen levels in the blood as well. Research shows that people who drink a glass of beetroot juice before workouts display 15% increased stamina than usual.
Sugar and starch in bananas are just what you need to fuel your body for rigorous workouts. High carbohydrate content of bananas breaks down in your body into simple sugars quickly and is absorbed by the cells in the form of energy. A medium-sized banana 45 minutes before your workouts is good enough to keep you going for a longer period of time than usual.
If you are looking for a fruit which serves both purposes; fuelling your workout and speeding up the recovery process, look no further than pomegranates. This fruit is also a good source of carbs which keeps your body energetic during workouts. The antioxidants in it, on the other hand, reduce soreness in the muscles and treats inflammation post workouts.
4. Nuts and nut butters
A rich source of proteins and healthy fats, nuts and nut butters help you keep your energy levels high during workouts. They reduce the likelihood of recurring hunger pangs as well. These are a good source of carbohydrates as well. Low glycemic index in nuts and nut butters help you achieve stable energy levels. Proteins in these speed up the muscle recovery process as well. A handful of nuts or a peanut butter toast can be quite helpful for boosting your stamina.
One cup of yogurt or dahi can be quite beneficial for boosting your stamina. It is a rich source of proteins, calcium and some natural sugars which help you keep your energy levels high. It is easy to digest as well so you need not wait for hours after eating yogurt to hit the gym. To maximize its benefits, add honey or some fruits to yogurt.
A good source of complex carbs, oatmeal can be a quick, convenient and healthy way to fuel your workouts. It settles well in your body and acts as a source of energy. Add some honey and fruits to maximize the benefits.
7. Brown rice and chicken
Consuming brown rice with chicken can be a great way of fuelling your workouts. While these foods might take some time to get absorbed into your blood stream, the nutrients in these two foods can boost your stamina to quite an extent. Brown rice is a good source of carbs and fibre and chicken is a good source of lean protein. This is the perfect meal to keep your body fuelled for rigorous workouts.
This Protein Not Only Helps In Losing Weight Quickly But Is Good For The Heart Too!
Protein is a macronutrient which is extremely important for the overall development of the body. It is essential for the growth and repair of muscle tissue, cellular health and function. But whenever we talk of protein foods, some common foods that come to our mind are chicken, eggs, dairy products, nuts and cheese. In the following article, let us introduce to a new plant-source of protein. An excellent source of protein which can be easily included in your diet is soya protein.
Soya is high in protein and is derived naturally from soya beans. It is a great option for vegetarians and lactose intolerant people. Soy generally contains fibre and isoflavones. Vegetarians can easily include them in their diet to increase the consumption of proteins. Soya has transcended its Asian origins to become the most widely cultivated legume all across the globe. Soy protein can said to be the best source of plant protein as it contains all the essential amino acids in right quantities which are required in order to place the body into an anabolic state.
Delhi-based nutritionist Monisha Ashokan said, “Soya protein is a complete protein with all the nine essential amino acids. This is the reason why it is easily utilised by the body for growth and repair. It is high in fiber and low in calories which makes it an essential food item for those looking to shed a few kilos.
Furthermore, it also helps to prevent ageing. The phytoestrogen present in soyabean helps the body to produce more estrogen which reduces fine lines and wrinkles.So add this to your diet and reap its benefits!
Foods that contain high amounts of soya are naturally low in saturated fat and cholesterol. Whereas animal sources of protein like chicken, fatty fish, beef, pork and lamb are high in saturated fat and cholesterol. This may increase your risk of developing several cardiovascular diseases. However, substituting them with soya could help cut saturated fats and reduce your overall risk for disease.
Also, soya based foods are a great way to boost your fiber intake. They are rich in dietary fiber. Fiber promotes a healthy gastrointestinal system, reduces cholesterol, is associated with a reduced risk of developing cardiovascular disease and aids in quick weight loss. You could try including green soya beans, black beans, soya nuts and soya flour into your diet. Moreover, soya foods have high amounts of polyunsaturated fats. These fats can be beneficial for your heart as they help in lowering the cholesterol. As an added benefit, soya foods are a great source of essential vitamins and minerals. Vitamin B, B12, calcium, vitamin D, vitamin E, iron, calcium, phosphorus, potassium, zinc and antioxidants add the nutritional benefits of soya. These vital vitamins and minerals help boost the immunity of the body.
Top 5 foods rich in soya protein:
Soya milk and yoghurt
(Monisha Ashokan is a nutritionist at Nourish Me)
Exercise may help increase cancer patient’s chance for survival
Regular exercise before and after a cancer diagnosis significantly improves odds of survival, a new study finds.
According to HealthDay News, among more than 5,800 US patients with a range of early- to late-stage cancers, those who exercised three or four times a week before and after their diagnosis had a 40 percent lower risk of death than inactive patients, researchers reported.
But survival gains were strong even for patients who began exercising only after their cancer diagnosis.
“Patients who reported never doing any type of exercise until they were faced with a cancer diagnosis cut their risk of death by 25 percent to 28 percent compared to those who remained inactive,” said first author Rikki Cannioto. She’s an assistant professor of oncology at Roswell Park Comprehensive Cancer Center in Buffalo, NY.
Patients who exercised once or twice a week also had a much lower risk of death than inactive patients, suggesting that any amount of regular, weekly activity is better than no activity, according to the researchers.
Study participants had blood or head and neck cancers, as well as breast, prostate, lung, colon, kidney, esophageal, bladder, ovarian, endometrial, pancreatic, liver or stomach cancers. Others had sarcoma or cervical, thyroid, testicular, brain or skin cancers.
The strongest link between exercise and reduced risk of death was seen with eight types: breast, colon, prostate, ovarian, bladder, endometrial, esophageal and skin cancer, the research team said.
The results “solidify the importance of the message that when it comes to exercise, some weekly activity is better than inactivity,” Cannioto said in a Roswell news release.
The finding that low-to-moderate weekly exercise is associated with improved survival is particularly encouraging, Cannioto said, given that cancer patients and survivors can be overwhelmed by the current recommendations of at least 30 minutes of daily moderate-to-intense physical activity.
The study was published recently in the journal Cancer Causes and Control.
There is a link between obesity and the ability to smell: Study
Not many people would have thought that obesity and the ability to smell are related. But in an interesting study, a surprising link has been discovered by a team of researchers from the University of Otago in New Zealand. A sample of around 1,500 individuals were gathered for the purpose of the study.
“After compiling our evidence, we found there is, in fact, a strong link between a person’s body weight and their smell ability – the better a person can smell, the more likely the person is to be slim, or vice versa,” says Dr Mei Peng, lead author of the study, according to a report in the Medical News Daily.
Adding that smell plays a vital role when it comes to choosing our flavours and our foods, Dr Peng said, “For example, they might choose, or be more attracted to, saltier and tastier foods such as bacon and maple syrup instead of blander foods, such as low-fat cereal with less sugar.”
The researchers concluded from the study that people who have obesity or were closer to it had a reduced ability to smell flavours. Based on these findings, as per Medical News Daily, it was induced that obesity “alters a person’s metabolism, which affects communication pathways between the gut and brain”.
To connect the link between the gut and brain, researchers considered the effects of two surgical obesity treatments – stomach removal and gastric bypass. “Cutting the stomach could change nerves in the stomach that affect the gut-brain pathway, so smell changes could be the key to the difference between the two surgeries — essentially, the smaller size of the stomach might not be the factor that leads to weight loss, it is more likely due to the gut-brain pathway being reset,” Dr Peng concludes.