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When and What to Eat for Peak Workout Performance

We all know that what you eat is so important to our overall fitness, but did you know that when you consume calories is important too? I honestly had no idea, but after reading some studies, it makes sense.   I’m sure you’ve heard the resident…

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We all know that what you eat is so important to our overall fitness, but did you know that when you consume calories is important too? I honestly had no idea, but after reading some studies, it makes sense.   I’m sure you’ve heard the resident meathead at the gym spout on and on about needing his protein before his workout. Well, he has it wrong. According to Nancy Cohen, professor of nutrition at the University of Massachusetts, we need protein after our workouts to support muscle protein synthesis. It helps to understand one’s body before you attempt to build it stronger.

People spend hours a day at the gym when with a proper diet and eating the right things at the right time, they could cut their gym time in half.   I know that if someone told me I could reduce the amount of time I work out and get the same results, I’d listen up.

Here is what nutritionists believe you should eat before, during and after your workouts to achieve your ultimate fitness goals.

 

Before

Load up on carbohydrates (carbs) before your workout, but not too much, says Cohen. These carbs will help you workout harder for longer, giving you the energy you need to push yourself physically.

Cohen recommends eating around 3 carbohydrates per every 2 pounds of body weight. So to put that simply, eat as many grams of carbs as your weight. So if you weigh 150 pounds, eat around 150 grams of carbs pre workout. These carbohydrates will power your workout and will improve your endurance performance.

To put that into perspective, if you consume 2,000 calories a day, you should be consuming between 220 and 320 grams of carbohydrates daily.

Nutritionists advise eating these carbs between 1-4 hours pre workout, so they can be digested and the energy ready to be used.

 

Basically if you eat quality carbohydrates pre workout you will be able to work out harder for longer, which means you burn more calories faster. This carbo load is essentially cutting your workout time and increasing your proficiency.

 

Water is super important to your body’s efficiency. Lubricate your body by drinking a liter of water 2-4 hours pre workout. Our bodies run better well lubricated, so drink up.

 

Don’t make a habit of working out on an empty stomach, because your body will be in survival mode. When your body is in survival mode, it burns muscle glycogen fast and builds up keto-acid in the blood, which can be harmful to your kidneys. Working out on an empty stomach may burn fat but it’s long term effects are actually negative to your body.

If you workout in the morning, try eating eggs, cereal, milk, toast or fruit to build energy to workout more efficiently.

 

During

Drink water during your workout, and lots of it. To increase your body’s endurance performance, keep hydrated. As long as your workout is under 45 minutes, you won’t need to consume anything but water.

If your workout is longer than 45 minutes, eat around 45 carbohydrates to fuel your metabolic workout. Drink juice, sports drinks or eat some fruit. Stay away from too many solid foods, as they will sit like a brick in your stomach

 

 

After

Eat protein after your workout, this will help your muscles synthesize and build new muscle glycogen storage. This glycogen storage is what actually repairs your muscles after they have been traumatically damaged during your exercise. Your body also uses the glycogen as energy if you workout on an empty stomach.

Don’t forget to drink water to replenish what you lost. I try and at least drink 16 oz of water per 30 minutes working out.

A post workout routine should include water replenishment, carbohydrates to refuel and protein to repair the muscles.

 

Power your body properly and you will be amazed at the results.

 

 

 

Photos courtesy of localbusiness, caliobyte, awesomejelly, amazon

Check out the full article over at CNN

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5 Lifestyle Changes You Should Do in 2020

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Doing various lifestyle changes can be difficult especially when you attempt to initiate huge modifications that merely remain unfulfilled over time. Experts assert that planning small changes is more practical and achievable in real life.

Drink more water

The regular intake of water provides a multitude of benefits. Water helps reduce the frequency of migraines; it helps slow down aging; it aids in digestion; it assists in weight loss, among others. Drinking 6 to 8 glasses of water each day provides you with more energy, enabling you to manage the daily grind.

Go for daily walks

We all know that exercise helps keep us healthy, as well. However, not everyone has the time—or inclination—to start a rigorous and time-consuming exercise routine. Nonetheless, you can still keep yourself healthy by taking daily walks. You can start by taking a walk after you get up from bed each day and then do another round when you get home from work in the afternoon. If you are working from home, take several breaks and walk in your front yard or garden for a few minutes each time.

Begin writing a gratitude journal

Stress gets accumulated due to the many upheavals of daily life. There is a lot to complain about and work can become too stressful at times. You should know, though, that stress and worry can be debilitating to your health. Starting a gratitude diary allows you to destress yourself, realize how blessed you are, and allow catharsis to unfold.

Do a few minutes of reflection and meditation

Because you tend to be so busy each day, you forget to find time to reassess all the things that you are already blessed with. Worries are everyday facts of living. However, you do not have to dwell on them all the time. Find a few minutes to reflect upon the good things in life. Stay still and silent for a bit. Listen to the birds and smell some flowers if you can.

Ask for help when you need it

The funny thing about most people is that it is considered a crime to ask help from others. Most people think that admitting the need for help is tantamount to admitting weakness—a terrible blunder for one’s dignity. However, it is essential to remember that no one’s perfect and that a lot of us need assistance from time to time. Learning to lower yourself and admit the need for aid ultimately lightens your soul—and even helps you learn the virtue of humility.

In essence

It is necessary to plan some changes in your life. These changes can help lighten your everyday burden and eventually welcome more positivity in the different aspects of your existence. However, you should start with doing small modifications. Keeping them small allows you to easily fulfill them because big goals tend to be too difficult especially when you’re too busy trying to keep up with the daily hustle and bustle. Also, laugh a little. Accept your frailty and be at peace with the world.    

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Yoga: The Ultimate Solution to Chronic Pain

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A recent study found that patients with chronic disease and depression found a sort of release upon trying a mindful-based stress reduction course. The study proved that there was a considerable improvement in the participants’ mood, functional capacity, and perceptions of pain upon participating in the activity. According to the Journal of the American Osteopathic Association, it was found that 89% of the study’s respondents claimed that the program helped them in various ways. Despite having 11% of the participants remaining neutral, most of them agreed that the activity allowed them to better cope with the pain. Chronic pain may be common, but this ailment is considered one of the most severe medical conditions out there. The medical condition is believed to have affected over 100 million people in the United States and correlates to an annual cost of $635 billion.

The Effects of Chronic Pain

A small-scale study was conducted in a semi-rural population in Oregon, wherein issues about affordability, addiction, and access to care are abundant. During eight weeks, the participants were instructed to try a mindfulness meditation followed by a mindful hatha yoga exercise. According to Cynthia Marske, an osteopathic physician, and director of graduate medical education at the Community Health Clinics of Benton and Linn Counties, she claims that numerous people have lost hope because of the possibility of chronic not being fully resolved. However, she believes that mindful yoga and meditation can help the body’s structure and function and cater to the healing process. 

The Difference Between Healing and Curing

According to Dr. Marske, he claims that healing is becoming whole again, while curing is the point of eliminating the disease. He believes that yoga and meditation can help make things manageable during the chronic pain healing process. A study conducted found that mindful meditation and yoga led to notable improvements in a person’s perspective on pain, disability, and depression. In the Patient Health Questionnaire, also known as PHQ-9, it was found that the scores of the standard measure of depression dropped by 3.7 points on a 27-point scale. Dr. Marske concluded that some patients often experience a similar drop from the use of anti-depressants. 

Depression and Chronic Pain

Dr. Marske claims that depression and chronic pain go hand in hand. However, he believes that mindfulness-based meditation and yoga can, indeed, restore a patient’s physical and mental health. He believes that both of these combined are effective alone or infused with other medication and therapy treatments. Participants also received instructions from MBSR, a systematic educational program that trains people to raise awareness of the self in the present time and a nonjudgmental manner. The results support other claims on how MBSR can help treat chronic pain while healing from perceived depression. Dr. Marske says that the bottom line is that patients are looking for new ways to endure chronic pain and effective non-pharmaceutical remedies available. However, he firmly believes that yoga and meditation are the go-to plans for patients searching for relief from chronic pain.

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Lady Gaga, Ray Dalio, and Oprah Swear That TM, a Meditation and Yoga Derivative. Works for Them

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Mental health is a major aspect of our well-being. It affects everything else, from decision-making to stress management. Meditation and yoga are key techniques in maintaining excellent mental health. However, there’s a trending derivative that’s currently making the rounds among celebrities—Transcendental Meditation (TM).

Personalities at Twitter, including Square CEO Jack Dorsey and Beyonce swear that this new technique works as it helps them improve creativity, control stress, and boost energy levels.

During Oprah Winfrey’s “2020 Vision Your Life in Focus Tour” conducted at Fort Lauderdale, Florida on Saturday, Winfrey and Stefani Germanotta aka Lady Gaga discussed their love for TM and its corresponding benefits in their lives. These celebrities, including Bridgewater Associates founder Ray Dalio, share that they learned TM from their teacher, Bob Roth, CEO of The David Lynch Foundation.

What is Transcendental Meditation?

Transcendental Meditation or TM is an exclusive practice. Its followers—or would-be followers—are taught by certified instructors through a 4-day course that’s made available for $380 to $960, depending on the student’s level of advancement.

According to Roth, TM is a simple meditation technique that requires you to sit for 20 minutes twice a day while uttering a repeated mantra. In his 2014 YouTube video, Roth adds that TM differs from other meditation techniques because it “allows the active thinking mind to just, all of it to just settle down, and experience quieter levels of thought” as compared to other techniques that prompt you to focus on your breathing or observe your thoughts.

More Important Than Work

Winfrey, in her 2018 Super Soul Conversations interview with Amy Schumer, asserts that TM is “one of the most life-enhancing things [she] ever did”. After the said TM experience, Winfrey shared in her 2011 interview with “The Dr. Oz Show” that she hired a TM coach to teach her Harpos Studios production crew how to meditate.

She says that her staff would, then, take a couple of breaks each day as the practice of meditation is “more important than the work you are doing. [TM] brings a kind of energy and an intensity of energy, an intention that we have never had before.”

Reason for Success

In his 2018 Facebook post, Dalio attests that TM is possibly “the single most important reason for whatever success [he’s] had.” Dalio, 70, shares that he first came across TM during his early 20s. In his book entitled “Principles”, he says that TM “has enhanced my open-mindedness, higher-level perspective, equanimity and creativity. It helps slow things down so that I can act calmly, even in the face of chaos, just like a ninja in a street fight.”

Dalio asserts recommends those who are curious about the positive effects of transcendental meditation to get a copy of Roth’s 2018 meditation book, “Strength in Stillness: The Power of Transcendental Meditation.”

End Thoughts

Meditation and yoga have long been used to correct certain mental health issues. Recent studies report that transcendental meditation, a newer derivative of these techniques, poses possible health benefits. In a 2009 research, experts discovered that young individuals who practiced TM for 3 months displayed lower levels of anxiety, anger, depression, hostility, and even blood pressure.

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