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.
Protein Requirement For The 40 Plus: What You Should Know
As men and women age, there are changes that occur at a hormonal level. For men, after the age of 30, the levels of free testosterone in the blood start dipping. With a reduction in testosterone levels, muscle mass retention and general muscle tone also start reducing. The same occurs with perimenopausal women, who tend to experience loss of muscle. Hence, physical training and consuming sufficient protein becomes the way to go. Protein is a nutrient which is widely popular for its weight loss and muscle mass building properties. It helps in preventing any drop in metabolic rate and maintains bone health.
In this article, we talk about the need of sufficient protein at the age 40, in how much quantity should people of this age consume protein and how it helps them age in a healthy manner. Following are some common queries answered by Dr. Siddhant Bhargava
Protein requirement for the 40 plus: what you should know
- How much protein is needed on a daily basis for 40 plus people and why?
At least 1-1.2 g protein per kg of body weight is needed on a daily basis by people above 40. The Recommended Dietary Allowance is 0.9-1.1 g / kg body weight. We are aping it up a bit to compensate for the reasons stated above.
- What are the foods that 40 plus people must include in their diet?
Non-vegetarians can keep it simple and just include at least 2 servings (2 meals a day) of non-veg food in their day. Meats, fish and eggs are the best source of protein for 40 plus people who are non-vegetarians.
For an eggetarian, a combination of whole eggs and egg whites should be used for adding protein. Vegetarians can include soya products like tofu, tempeh, dairy products and lentils in their diet to increase intake of proteins. Seeds also act as great protein sources coupled with a large fat component.
- What should 40 plus people do weight loss?
The universal truth is calories in vs calories out. If you are burning more calories than you are consuming, you will start losing weight. But you should do this in the right manner. In order to lose fat and not muscle, you need to follow a particular protocol.
If you want to lose weight at 40 plus, you need to consume sufficient amount of protein, which is 1-1.2 g / kg body weight. Do resistance training including exercises like Pilates, weight training and functional training. Consume moderate amount of fat and carbohydrates, and maintaining a calorie deficit at all times is the best way of losing body weight or more rightly, body fat.
Some lifestyle tips for 40 plus
- Consume enough protein to prevent loss of muscle.
- Consume enough fat and especially fat sources rich in omega. This will help you follow portion control and improve satiety. Including good fats in your diet also helps in keeping your skin soft and moisturised. Omega 3 fatty acids are a must for 40 plus people. It is a potent anti-inflammatory fat that can help prevent degenerative conditions like diabetes, Parkinson’s and most importantly ageing.
- Consume enough anti-oxidants. Astaxanthin, CO Q10, curcumin, Vitamin A, C and E are important for the 40 plus. Antioxidants prevent free radical damage in the body and ultimately prevent ageing.
(Dr. Siddhant Bhargava is Co-Founder, Fitness and Nutritional Scientist – Food Darzee)
Home Remedies to Try for Sciatica Pain
Sciatica pain occurs when the sciatic nerve becomes compressed. Usually, the treatment revolves around stretching, but if it doesn’t go away, other treatments may be recommended such as physical therapy, injecting steroids, and even surgery to help alleviate the problem. Normally, doctors will advise that you wait at least two weeks to see if the pain will go away, which usually does, but if it doesn’t, having it checked is the best course to take.
With that being said, it is possible for you to manage your sciatica pain using natural remedies. Here are a few that you should try out if you are experiencing pain in your sciatic nerve.
One of the easiest remedies that you can use to reduce the pain in your sciatic nerve is to apply warm or cold compress on the affected area. The cold or warm temperature helps relax the muscles and the nerves to relieve you from the pain.
Another natural remedy to help ease the pain on your sciatic nerve is to give it a massage. Use some St. John’s Wort essential oil on the affected area then massage it gently. This will help alleviate the problem because the essential oil has anti-inflammatory properties that can lessen sciatic nerve pain.
There are certain stretches that are designed to open up your hips and legs, especially your hamstrings, which are the muscles located at the back of the thighs to strengthen the muscles there. You can discuss this with your therapist on how best to stretch the muscles to reduce the pain that you are feeling.
Another possible treatment that can help you deal with sciatic nerve pain is turmeric. All that you have to do is to add a teaspoon of turmeric to a cup of milk and even add a stick of cinnamon to it too. Boil the ingredients. Add some honey to the drink to sweeten it then drink it at least once in a day. Turmeric is known for its ability to reduce inflammation which can help reduce the pain that you are feeling because of your compressed sciatic nerve.
Sciatica pain can be debilitating at times, making it difficult for you to move around. These natural remedies may help you regain control over your muscles so that you will be able to function normally once more.
Second-hand smoking dangerous: study
A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).
The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.
The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure. Advertise With Us Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure
“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking. This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.
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