During a workout, our body needs enough nutrition as its fuel to create the energy. These energy will wear off eventually after the workout, right? Therefore, we need more healthy food to recharge the lost energy. If our body lost its energy for too long, it can cause muscle spasms and catabolism.
Here are 5 best post-workout meals you can consume after a workout:
1. Chicken Breast with Veggie Mix
100 grams of skinless and boneless chicken breast contain about 29 grams of protein, which can help the recovery and muscle developments after a workout. Meanwhile, a mix of vegetables contain many kinds of vitamins and minerals that are essential for our immunity.
2. Eggs and Avocado
No doubt that eggs contain enough protein, especially in its whites. Egg yolks contain phosphatidylcholine which can be useful to prevent the accumulation of fat and cholesterol in the liver. Yolks are also rich in choline, which can increase the heart, brain, and membrane cell functions. One egg contain about 300 mg of choline and 315 mg of phosphatidylcholine.
Avocado also have high nutritional value. It contain at least 11 vitamins and 14 minerals. It's also rich in protein, riboflavin (vitamin B2), niacin (vitamin B3), potassium, and vitamin C (vitamin needed for body recovery).
3. Salmon, Spinach, and Yam (Sweet Potato)
Salmon are rich in protein and Omega 3 fatty acid. The protein in a salmon is good for muscle growth, while the Omega 3 fatty acid are useful to reduce muscle damage after a workout.
Spinach are high in iron, an important mineral for muscle formation. Iron is also an important component in hemoglobin, the part in our blood that distributes the oxygen throughout the body.
Sweet potatoe (yam) is one kind of complex carbohydrate, which are also equipped with easy-to-digest vitamins and minerals. It's also a good energy source, especially after a workout.
4. Tuna and Brown Rice
Potassium and essential fats in a tuna helps control the blood pressure. The Omega 3 fatty acid can also help prevent rheumatic, while the selenium are useful in detoxifying process, especially in the liver.
Brown rice are high in fiber, which helps in indigestion and are suitable to be consumed after a workout. It won't increase the blood sugar, thus reducing the risk of diabetes.
5. Whey Protein
Besides the fact that it's good to be consumed before a workout, whey protein are also good to be consumed after a workout. Whey protein are a protein supplement in the form of a milk, making it easier to be absorbed. Research indicates that whey protein can fasten the muscle recovery process and maximizes the muscle formation after a workout.
Those are the 5 best post-workout meal that you can consume after a workout. The right meal after a workout can really get you faster to the results you've been fighting for!
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Sunday, May 13, 2012
Tuesday, May 1, 2012
Got Milk?
Having a smooth and healthy skin is every woman's dream. However, many people - men and women - have some trouble with their skin. This is why a lot of cosmetic products claim to fix those problem, making your skin smooth, shiny, and healthy. But do you know that drinking milk daily is effective to make your skin healthy and smooth?
A lot of skin problems came from stress, unhealthy lifestyle, smoking, ultraviolet radiation, and other kinds of solution, making our skin dry, even cracked. Drinking milk daily is one of the many ways to keep your skin healthy.
Naturally, milk contains vitamin A and D, which smooths your skin. Besides that, other important mineral in milk such as iron, calcium, and copper also have some 'cosmetic' function for you, making your skin healthy and supple.
The protein, calcium, and iron in milk that we consume everyday will also slow down the aging process, while brightening it. This is why, for hundreds even thousands of years, milk is known as women's beauty secret for its benefits of making skin smooth, wrinkle-free, and brighter.
Milk also contains lactic acid, which have the role to moisten the skin naturally, while lifting the dead cells in your body, recovering it to make your skin prettier and healthier.
Therefore, if you want a smoother, brighter skin, start drinking milk daily!
 |
| image credit to technorati.com |
Naturally, milk contains vitamin A and D, which smooths your skin. Besides that, other important mineral in milk such as iron, calcium, and copper also have some 'cosmetic' function for you, making your skin healthy and supple.
The protein, calcium, and iron in milk that we consume everyday will also slow down the aging process, while brightening it. This is why, for hundreds even thousands of years, milk is known as women's beauty secret for its benefits of making skin smooth, wrinkle-free, and brighter.
Milk also contains lactic acid, which have the role to moisten the skin naturally, while lifting the dead cells in your body, recovering it to make your skin prettier and healthier.
Therefore, if you want a smoother, brighter skin, start drinking milk daily!
Friday, April 27, 2012
Why You're Not Getting the Results from Your Workout
If you've been following my posts since the very beginning (and I hope you do), and yet still don't get the results, this is the post that will answer your question. Don't even think about supplements to get faster results before you read this post first.
Before asking which supplements to use, we have to realize that there are many factors that involves in body-building efforts. Even stress can thin out your body. Here I will share few factors that you may have to reevaluate when you don't get the results from your workout or your training.
1. Rest
Have you have enough rest? How long do you sleep in a day? Of course, every person is different in terms of sleeping needs, but the standard sleeping time is 7 to 9 hours a day. When we sleep, our body produces growth hormones that can repair the broken cells. Besides the sleeps at night, you also have to pay attention to the resting time between each training. You won't build your chest muscles when you train it everyday. Give at least two or three days gap before you train it again in the next workout.
2. Train Hard for the Designated Muscles
Let's say you want to build your biceps, and you don't get the results. Reevaluate your training: was it "hard" enough? Some say that it was hard enough, but they do the same pattern with the same weight every time (and didn't do the overload principal). Add more weight over time because your muscles will get used to the same weight you're using every time, making your training pointless. It's like when we were in school in 1st to 6th grade, the lessons get harder everytime, right?
3. Variations
Use some variations in your training so that your muscles don't get bored. When you do the same training pattern every time, your body will adapt, and won't respond much to your training. Use different order when you train, different weights, different resting time between each set, and different sets to "surprise" your muscles and triggers them to adapt and develop.
4. Did you do cardio before your weight training?
What usually happens is people do cardio before their weight training. They thought that it was just a warm up. You do have to do a little cardio before you train for a warm up, but what people usually did is that they did it too hard, and sometimes, too long. You don't have to run in the treadmill for 30 minutes as a warm up. This will tire you in your weight training, and will significantly hamper your effort to build your body. Do your cardio after your weight training.
And that's the four basic things that you have to reevaluate when you reach a plateau (no progress) in your training. If you do them all right, then reevaluate your nutrition. Did you consume enough nutrition your body needs to build your body? It doesn't matter if you want to lose weight or want to gain some, your daily nutrition needs is important.
Before asking which supplements to use, we have to realize that there are many factors that involves in body-building efforts. Even stress can thin out your body. Here I will share few factors that you may have to reevaluate when you don't get the results from your workout or your training.
 |
| image credit to thelegalcommune.com |
Have you have enough rest? How long do you sleep in a day? Of course, every person is different in terms of sleeping needs, but the standard sleeping time is 7 to 9 hours a day. When we sleep, our body produces growth hormones that can repair the broken cells. Besides the sleeps at night, you also have to pay attention to the resting time between each training. You won't build your chest muscles when you train it everyday. Give at least two or three days gap before you train it again in the next workout.
2. Train Hard for the Designated Muscles
Let's say you want to build your biceps, and you don't get the results. Reevaluate your training: was it "hard" enough? Some say that it was hard enough, but they do the same pattern with the same weight every time (and didn't do the overload principal). Add more weight over time because your muscles will get used to the same weight you're using every time, making your training pointless. It's like when we were in school in 1st to 6th grade, the lessons get harder everytime, right?
3. Variations
Use some variations in your training so that your muscles don't get bored. When you do the same training pattern every time, your body will adapt, and won't respond much to your training. Use different order when you train, different weights, different resting time between each set, and different sets to "surprise" your muscles and triggers them to adapt and develop.
4. Did you do cardio before your weight training?
What usually happens is people do cardio before their weight training. They thought that it was just a warm up. You do have to do a little cardio before you train for a warm up, but what people usually did is that they did it too hard, and sometimes, too long. You don't have to run in the treadmill for 30 minutes as a warm up. This will tire you in your weight training, and will significantly hamper your effort to build your body. Do your cardio after your weight training.
And that's the four basic things that you have to reevaluate when you reach a plateau (no progress) in your training. If you do them all right, then reevaluate your nutrition. Did you consume enough nutrition your body needs to build your body? It doesn't matter if you want to lose weight or want to gain some, your daily nutrition needs is important.