Best Foods for Faster Muscle Recovery

Total dedication to extreme physical workouts is surely effective in accomplishing the physique you are dreaming of. But, it’s better to aim for a fitter, stronger body rather than just a good-looking one.

After every demanding physical workout, your muscles become exhausted and sore that they would need sufficient time to recover. However, simply giving your muscles time to recuperate and heal itself is not enough; you have to help them get better faster by maintaining a healthy diet and eating appropriate foods.

The glycogen stores of your body become depleted after working out, and it is essential that you replenish or refuel these stores for a speedier muscle recovery.

Consuming foods rich in carbohydrates is critical post workout.  Just as when you are preparing to join in a sports event such as marathons or a football game, eating carbohydrate-enriched foods is equally imperative after the exercise.

Eating bread, oats, bananas, as well as sweet potatoes can help you restore your glycogen levels because they are good sources of carbohydrates. In addition, drinking 470 ml of chocolate milk is one of the best ways to help your muscles recover, according to a research from the University of Connecticut.

While carb consumption is important, eating foods rich in whey protein is effective in developing your muscles, too. Whey protein plays an important role in maintaining and repairing your muscles. Milk and ricotta cheese are excellent sources of whey protein. Alternatively, you may want to take in whey protein supplements. Whey protein is also useful in protecting the entire immune system.

Muscle soreness and inflammation is a common effect of a hard physical workout. Eating foods with Omega 3 fats helps reduce the inflammation. Foods rich in Omega 3 include sardines, salmon, flaxseeds, and walnuts.

Of course, aside from eating healthy foods, you should never forget to rehydrate. Drinking coconut water will help you reload the electrolytes you have lost while working out faster. Coconut water is an excellent carbohydrate source, too.

Timing is crucial if you aim to recover faster. You should rehydrate and refuel your system in four to six hours after working out.

Consuming these foods, combined with giving your muscles adequate time to rest is a surefire technique in achieving fast muscle recovery and development.

 

Which Supplements Should You Take?

There are a wide variety of supplements available on the market today and unless you are an expert you don’t have time to do the necessary research on all of them to find out if they are worthwhile. The first thing you should understand that supplements are not really necessary if you have a balanced diet and healthy lifestyle in place. Supplements will not replace these things and by taking them will not allow you to eat unhealthily. Supplements are intended to help fill in some minor gaps you might have.

Supplements To Avoid

The supplement industry is huge and is unfortunately not very well regulated which means that most of the products out there don’t even work, the only effect they will have is the one on your wallet. In general stay away from weight loss pills, they don’t really work. When it comes to weight loss there is no magic pill that will allow you to lose weight, it’s going to take hard work and most important time, it won’t happen overnight.

The second big class of supplements that don’t work are products that claim to detox your body. Detox products are currently very popular right now all claiming to flush your body of toxins however they never say exactly what these toxins are. The truth is that your kidneys and liver will do that all for you and if those aren’t working properly you should be in a hospital.

There are many other supplements that have a great deal of research behind them which are often conflicting or at best show only a mild benefit, whilst I wouldn’t say they are a scam they are not particularly useful such as CLA or BCAAs.

When it comes to protein powder most people actually classify it as a food source rather than a supplement. Most people do not need to take protein powder and will consume enough protein through their normal diet, this is the case even with athletes. If you feel you do need to consume more protein then stick to the reputable protein powder brands such as Myprotein or if you are a female we particularly like the brand Shredz. Taking supplements can be expensive to try to save money by either using a Myprotein discount code or a Shredz discount code.

Supplements We Recommend

Unfortunately there aren’t many good supplements from which to choose from. We do however recommend fish oil and vitamin d3, if you are into sports and fitness then you can also consider taking creatine.

Fish oil is one of the most widely studied supplements and is accepted as being beneficial especially since most people have very little fish in their diets. Of course like most dietary supplements if you are already eating lots of oily fish then you are unlikely to benefit by supplementing with it.

Large amounts of people are actually deficient in vitamin D. The body can make its own vitamin D when you come into direct sunlight unfortunately as most people are inside of their office most of the day they actually spend very little time outdoors. This problem is compounded if you live in a country or during a season that gets very few sunlight hours.However if you do spend most of your time outdoors and live in a country that gets a lot of sunlight then you will not need to supplement with it.

Foods For Faster Weight Loss

Having a lean, fit body is what most of us wants to achieve, and this is one of the top reasons why most people exercise.

Whether you’re an athlete, or just someone who’s concerned about their health, removing unwanted, excessive fats is one of the main goals in exercising.

However, exercise is not enough. You have to stick to healthy, well balanced diet for you to improve your figure.

There are many healthy food recommended by nutritionists that can help you get all the nutrients your body needs on a daily basis; but each person has a different dietary need. It may vary according to age, gender, and even daily activities. Athletes have a strict, special diet they have to follow to maximize the energy they get not only to develop muscles they need in their respective sports, but also to help them recover after every game.

But if you just want to lose weight, there are some foods that can help you shed those pounds. Even though there are no magic foods that will make you lose weight drastically overnight, it’s still great news that it’s possible to slim down much quicker.

Here are some foods that can help you get thinner, faster:

• Yogurt. On a recent study published in the New England Journal of Medicine, it was revealed that yogurt was the highest ranked among the foods that are linked with weight loss among the people monitored.

• Oats. Oats are rich in fiber and good for your digestive system. It also helps in burning fats and aids in improving metabolism, too.

• Mushrooms. You don’t necessarily have to switch to being vegetarian, but mushrooms are a healthy and great alternative to meats. Using mushrooms as your meat will result in significant weight loss.

• Pistachio nuts. Pistachio nuts are high in fiber and protein as well as healthy oils that are good for your heart.

• Honey. Using honey as substitute for sugar will help you to start losing weight and living a healthier life in no time. Honey has been used for centuries because of the wide variety of positive effects it has on human health.

• Vinegar. Vinegar helps you feel fuller after a meal and therefore lessen the urge to eat again sooner. Japanese studies have also shown that vinegar suppresses body fat build up.

• Avocados. Avocados have healthy fats that can help you feel full for a prolonged period of time. Just like with vinegar, you won’t feel hungry all the time when you eat avocados.

• Olive oil. Olive and avocados both have monounsaturated oils that are good for the body. Olive oil holds back your appetite.

Carefully choosing what to eat will help you lose fats quicker. Practice including these foods in your daily meals and continue with your regular exercise routine for you to get slimmer in weeks.

Common Misconceptions About A Healthy Diet

With different people (nutritionists, experts, and non-nutritionists) giving contrasting opinion and advice on what to include in your daily diet for a healthier life, it can be confusing. There are numerous myths and misconceptions floating around that can do more harm than good when practiced.

It’s time we clear up some common misconceptions about what food you should eat regularly to achieve better health.

Among the oldest myths about healthy foods is that ‘fresh is better than frozen’. Well, not really. Frozen goods, such as frozen fruits, are just as good as fresh ones. These fruits were frozen to maintain their freshness. Frozen fruits have the same nutritional value as fresh fruits; they were just frozen so they can be preserved for a longer period of time.

Brown sugar is healthier than white sugar is another popular misconception. Brown sugar and white sugar are both sugars and will have the same effect on your body. Sugar plays an important role in fueling the body with the energy it needs, especially during recovery after workouts. Sugar can also help runners by giving them the boost of energy they need for the race. However, sugar intake should be monitored closely because too much sugar can be unhealthy. Additionally, consuming too much sugary food can lead to excessive weight.

Another common myth is brown egg is better and healthier than white eggs. Just like white and brown sugar, brown and white eggs are both eggs and will provide the same nutritional values. The only difference is the colors of hens that laid the eggs.

Junk food should be avoided altogether in order to be healthy – another myth. While the term ‘junk food’ immediately implies ‘bad food’, it does not necessarily have to be that way. You can still indulge yourself and eat some chocolates from time to time. Self-discipline and control is crucial in managing your junk food intake.

Another myth is that everyone is required to drink eight glasses of water every day. This outdated health belief does not apply to all and is not compatible to everyone. The amount of water needed varies from person to person. What’s important is to keep your body well- hydrated.

Yes, red wine is good for the body is not a myth; but keep in mind that one glass of red wine a day is just what the body needs. The common misconception is that some people assume that since red wine is good for the body, they better drink more.

One more misconception about health and nutrients is that carbohydrates make you fat. Whenever the term carbohydrates or carbs come up, the initial reaction is to avoid it. However, there are good carbohydrates the body need. They are a good source of energy and can help aid in digestion of food. Just as with any other nutrient, carbs should be taken in moderation.

There’s a long list of common myths and misconception about healthy eating or maintaining a healthy diet, and these are just some of them. If you’re in doubt whether you’re eating healthy, talking to a professional nutritionist is still the best way to go.

Why Cheating Is Good: The Importance of Cheat Days

When following a strict fitness regimen, whether your aim is to be healthier, or look better, or both, it’s inevitable for you to get tempted to eat something that could possibly destroy your firmly-maintained diet. Craving for something is only natural, we’re humans.

Giving in to temptations occasionally is not bad even if you’re trying to get fit. That’s what cheat days are for.

What are cheat days?

Cheat days are scheduled days when people who are on a strict diet get to eat meals or foods that are not part of their recommended diet. Simply put, these are days when fitness buffs get to eat whatever they want.

Cheat days help boost your metabolism as well as your psychological well being. It is believed that some diets fail because people who are on those strict diets feel deprived because they are restricted from eating what they really want to eat. This feeling of deprivation may lead to anger or frustration which can result in that individual under the strict diet to throw their efforts in dieting out the window and totally give in to what they crave for.

When you have a cheat day, you have that special day when you can spoil yourself and indulge in not-so-healthy foods without having to stop dieting. You can go back to your usual strict diet the day after.

It may seem ironic but cheat days actually help you lose weight faster. When you’re already slim or lean, your body’s metabolism slows down because there’s no fats left to burn. Eating food high in calories (as the usual case in cheat days) causes your metabolism to go up once again. The food you eat during cheat day turning to fat is unlikely because you got a boost in your metabolism.
Having cheat days also let you eat what you want without feeling guilty; and you don’t have to worry because cheat days (so long as not done too frequently) won’t immediately make you fat. You won’t lose your progress in dieting just because of a cheat day.

However, cheat days can be tricky because some people just can’t go back to their healthy diets after getting a taste of cheat meals. This is most common if you include sugary foods to your cheat day meals because sugar can be addictive. It takes a strong will to go back to your healthy meals after a cheat day.

You have to carefully watch yourself and have some self control when you feel like turning your cheat day into a cheat week. Cheat days, although highly anticipated, can cause damage to your progress – but only if you have problems with moderation and self control.

Some people go for cheat meals rather than cheat days. During cheat days, you get to eat whatever you want for the entire day; on the other hand, cheat meals simply mean eating what you want for lunch then going back to your recommended diet for dinner. Some people opt for cheat meals rather than cheat days to ensure moderation.

When you’re on a cheat day and you feel the urge to turn it into two consecutive days of cheating, it may be the start of a problem. Think about how far you’ve come and the efforts you’ve already exerted just to be able to be fit and ask yourself if you really want to throw those efforts away.

Cheat days aren’t for everyone. Whether or not cheat days or cheat meals are good for you depends on how well you can control your cravings.

Is Eating Too Much Healthy Food Still Healthy?

Being healthy and striving to keep things that way is not a joke, and is definitely not easy. Staying fit requires a lot of self-discipline, self-control, and sacrifice. You have to stick to a strict diet, resist tempting desserts or fatty foods, and seriously follow an exercise routine.

Some people find it much easier to exercise than to maintain a strict, well-balanced diet. This is not surprising, especially that physical exercises come in many forms. Some of your hobbies can even be considered as exercise such as playing basketball, cycling, dancing, and the list goes on.

It’s no wonder that some would find following a strict diet more challenging than exercising.

On the other hand, there are people who have no problem maintaining healthy eating habits. Gluten-free, low carb and low fat are just some of the words used to describe their diets.

While most people would naturally want to stay healthy by eating right every day, obsessing on healthy eating is not healthy.

The newest eating disorder called “Orthorexia Nervosa” is a condition where a person becomes an obsessive food purist that they try hard to maintain eating healthy foods and nothing else. They become fixated on the idea of staying healthy by eating healthy that they limit themselves to eating only healthy foods in small portions for fear of eating too much. This eating disorder often leads to the person affected being malnourished because of the lack of the nutrients their body needs due to the restrictions they put upon their own diet.

The term “Orthorexia Nervosa” was coined by Dr. Steven Bratman in around 1996. Even though Orthorexia Nervosa is commonly regarded as an eating disorder, it has not yet been officially declared as such.

Still, although Orthorexia Nervosa has not been declared as an eating disorder, there are ways to get help for people suffering from it. Counseling from eating disorder experts and full support from family members are crucial in helping people with Orthorexia Nervosa recover.

People dealing with Orthorexia Nervosa are living proof that too much of anything will not result in something positive. Even if your intent is good, just as with an orthorexic who just wants to live a healthier life, you can still get sick if you don’t treat everything in moderation.

It won’t hurt to have cheat days every now and then. Don’t starve or deprive yourself because of fear of being unhealthy.