admin, Author at Starmark

Benefits of Running on a Treadmill vs Outside

It’s always debatable whether you should run outside or on treadmill. We have the answers to your questions. Know how you should run.

Running is a sport that has been practiced for years. It is by far the best physical workout. Traditionally, people run outside of their houses on playgrounds or streets. But today, treadmills have replaced the streets. There are endless benefits of treadmill. The primary reason why people have shifted to the treadmill from the streets is the changing lifestyles. Our urban lifestyle, which has been progressing with each passing day, does not leave enough space on the streets for us to run.

So if you are an old-school person who has always preferred going for a run outside, this article will help you decide what works best for you. We are sure after reading this you will be able to make up your mind whether you want to go out for a run or step on a treadmill in your nearest gym

Treadmill Running

A treadmill is a machine that is used for indoor running. It has a controllable belt that you can run on. It can be easily kept in your house, or else you can also choose to use a treadmill at a gym nearby.

Benefits of Using a Treadmill

Treadmills have numerous advantages. Some of the benefits of treadmill have been listed below.

Daily runs even in extreme climatic conditions

The biggest advantage among the benefits of treadmill is that you can keep a treadmill at home or your workplace and use it day in and day out, even in extreme weather conditions. It often happens that people who are used to daily runs tend to miss out on their sessions during periods of heavy rains. They also forgo their running sessions when the sun is burning your feet. Running is fun, but it widely depends on the climatic conditions. When it’s nice and breezy outside, who doesn’t like going outside for a run? But what would happen to your workout schedules in monsoons and peak summers? Most people hate missing out on their daily workout sessions. That is precisely why they have moved to treadmills from open streets.

Lowers the risk of heart attacks

The second biggest benefit of a treadmill is that it is possible to control and monitor your pace of running. So if you have been prescribed to go on a run by the doctor, but you are worried running will cause more harm than help, you can choose to run on a treadmill instead of the streets. Treadmills are designed in a way that you have the freedom to control and monitor your speed in the most precise way.

This helps you keep a check of your health, and you never end up draining yourself more than what is required. While you are walking or running on a treadmill, it is nearly impossible for you to monitor the number of kilometers you have covered. But when you are running on a treadmill, you can keep track of everything. Starting from the number of kilometers you are covering to your running speed to the time taken to run. Therefore, when you are running on a treadmill, your movements are systematic because of which treadmills have turned out to be more effective.

Decreases the risks of an ankle injury

We live in a country where the roads are unpredictable. They are uneven, and in some places, you might end up stepping into slippery grounds. In other words, we can say that if you are running on the streets and not wearing the right shoes, you might end up with an ankle injury. On the other hand, treadmills have smooth, even surfaces, so there are lesser chances of you getting hurt. Most importantly, if you have a knee problem, we prefer you to opt for a treadmill instead of the street. Treadmills have cushion pads that are comfortable on the knees.

Running Outside

Similar to treadmills, running outside also has a few advantages. Previously when treadmills were not invented, running outside in the greens was the only option. But as time passed by and technology started taking charge, people realized that they hardly had time to hit the playground for their usual rounds. Despite the limitation, there are still a few advantages of running outside, which persist. Some of these advantages have been listed below.

Running outside lets you enjoy nature.
It helps you balance your body so that your grip on the ground is firm.
Increases blood flow in veins because of which you start sweating and tend to lose weight.
Running on the streets makes you confident.

Despite the above-mentioned advantages, people still prefer running on a treadmill instead of on the street when it comes to exercises. Running outside is quite fun when the weather is right, especially if you stay on a hilltop or are surrounded by forests and rivers. But despite all this, most people today choose a treadmill.

The heavy traffics and busy streets that surround us hardly give us any space to enjoy nature; when we go on our regular rounds. Moreover, aging people are scared to go on a run outside their house. They fear falling if there is nobody to look over them. The fears of getting injured on the streets restrict them from stepping outside even if they loved to run. These are reasons enough to understand why people more and more people are shifting towards treadmills.

Final Takeaway

Therefore, we can say that there are numerous benefits of treadmills. Treadmills save your time as well as gives you a controlled environment. You can comfortably do your runs without having to worry about external factors. These factors may include facing a roadblock in between, which hampers your pace, tripping over a stone chip while you are on your rounds, and an unexpected shower that occurs on a nice breezy day and forces you to rush back home.

If you can compromise on the view a little bit, then we suppose a treadmill will serve your purpose and help you remain fit without having to move outside your house.

7 Quick Stretches for Stress Relief to Try Now!

One common problem that all of us deal with is stress. These quick stretches for stress relief will help you keep your stress levels at bay.

One common problem that all of us deal with in this ever-changing chaotic urban lifestyle is stress and anxiety. There are multiple reasons behind this stress and anxiety. One of the major reasons for increased stress and anxiety in humans is that we spend more time sitting at our desks and less time doing physical activities. Yes, believe it or not, researches have proved that people who spend eight to ten hours sitting on their desks tend to get more depressed than those engaged in physical labor. Lack of muscle movements increases the flow of lactic acid in our bodies, because of which we feel lethargic and stressed. Here in this article, we are going to share 7 quick stretches for stress relief.

Seven quick stretches for stress relief

What if you spend most of the day sitting on your office table and by the time you reach home you become exhausted. There are numerous benefits of stretching. These seven quick stretches for stress relief will help you keep your stress levels at bay.

Child’s Pose

As the name suggests, this exercise is where people sit in the pose a child is generally seen sitting. It is a very effective stretching exercise. The lower back is a part of the body that holds maximum tension. A child’s pose is one of the best quick stretches for stress relief.

Procedure

It would help if you kneeled on the floor with your feet together and your knees open to create a V-shape.
Then you need to sit back, resting on your butt, reaching towards the heels.
The hands should be placed in front to make sure your chest is lowered on the ground.
Once you bend down, hold for five seconds and breath in deeply.

Seated Spinal Twists

If you feel body pain after sitting for long hours on your desk, you don’t need to get up. These quick stretches for stress relief will help you get over your stress and anxiety.

Procedure

As the name suggests, you don’t need to get up from your chair to perform this exercise.

Sit down on the side of the chair and place your feet flat on the ground.
The right hand should be placed at the back of your seat,
Hold the backrest of the chair with your right hand. The left hand, on the other hand, should be placed on the right thigh. Breath-in by lengthening your spine and breath out by rotating your torso to the right.
It would be best if you repeated the same motion on the other side.

Happy Baby

A happy baby is a yoga position. This is one of the most widely practiced quick stretches for stress relief. If you have recently started having back pain, this exercise will be very effective for you.

Procedure

You need to first lie on your back and lift your knees towards your chest.
After you lift your knees, grab the bottom of your foot.
Then it would help if you pulled your knees in the direction of your chest and armpits.

Lying glute stretch

If you have been sitting still all day, this particular stretch is for you. It moves your lower back.

Procedure

If you are sitting, you need to find a spot to perform this exercise and lie down.
It would help if you crossed your right foot on your left knee while the knees of your left leg are bent down. Also, make sure your feet are placed on the floor flat.
Hold the legs with your hands placed on the back of the knee and bring them towards the chest.
You need to repeat the exercise after every 15 seconds.

Wide-Legged forward fold with chest expansion

This stretch mainly targets your upper and lower body. It is the best quick stretches for stress relief. These exercises are specially designed for those who sit on the desk for long hours;

Procedure

Stand with your legs wide apart.
Hold a towel behind you with both hands.
Breathe in while you roll your shoulders back and down.
Breathe out and slowly move forward. The hands should be moved forward to draw your knuckles towards the ceiling.
For a better grip, you need to place your hands on your hips and bend forward.

Chest Opener Stretch

There comes a time when you badly need a neck release. This is a time when this quick stretches for stress relief become useful. This is a stretch that promotes proper posture and releases tension through your chest. It maximizes oxygen and blood circulation.

Procedure

You need to clamp your hands behind your back.
Squeeze your upper shoulder blades behind each other.
Push through the chest with your spine straight.

Rotational neck stretch

These are the most common and quick stretches for stress relief. When tension starts weighing heavily on you, the neck starts weighing heavily on you. In this scenario, this stretch releases tension and makes you feel easy.

Procedure

You need to lower your chin towards the armpit and rotate your chin.
Your hands should be placed at the back of your head for better results.
Make sure you rotate your chin clockwise and anti-clockwise.
Repeat this step in sets of five to 10 in each set.

Final Takeaway

Therefore if you have a desk job that does not let you get up from your desk the whole day, don’t forget to move your muscles periodically with these quick stretches for stress relief. These stretches keep your body fit and don’t let tension hover over you. It also helps you keep your anxiety at arm’s length. Apart from these exercises, you can also choose to eat fresh fruits that give you antioxidants. These fruits also help you control your stress levels. Remember, you can only work to the fullest of your productivity if you don’t let stress bog you down.

Five-minute strength workout plan just for you!

Scarcity of time is the key reason behind our ill-health. Know how you can strengthen your body by doing a five-minute strength workout plan

Who does not want a fit body? But the problem with today’s generation is we do not have the time we require to invest in having a fit body. Many health experts have designed different workout session plans to meet our busy schedules. The main objectives of these sessions are to achieve the most without having to spend a lot of time. We are all aware that the scarcity of time is the major reason behind our ill-health. In this article, we will talk about how you can strengthen your full body by doing a five-minute workout session.

You must be wondering if a 30-minute workout schedule is reduced to five minutes, will it at all be effective. The answer to your question is yes. When it comes to exercising, it doesn’t matter how many reps you are doing in a day. What matters is whether the exercise is being done correctly or not. If you can do it right, then a five-minute workout is as effective as is a 30-minute workout. And in case you are doing it wrong, even a 30-minute workout won’t help.

Session Plan for a five-minute strength workout

Here is the perfect 5-minute workout session plan for you. We are sure you will benefit from it if you can follow it to the book.

Hindu Squat

Hindu squat is an exercise that helps in building the lower body. You can include the Hindu Squat in your five-minute workout session. It is highly effective in building muscles.

Process

You need to first stand on your feet with your shoulders wide apart.
Remember to breathe in while you are squatting down.
It would help if you made sure that your heels are up in the air and your arms are back for balance.
When you are squatting up, remember to breathe out. Keep your feet firmly on the ground.

Just remember, if it’s a 5-minute workout session, you should not exceed the rep more than 20 seconds.

Pushup

Pushup is another interesting exercise that can be included in the 5-minute workout session plan. If you are concerned about your abs getting out of shape, this is the best exercise for you.

Process

You need to extend your legs and place your hands firmly on the floor.
You need to make then sure your body remains parallel.
You need to slowly lower your chest until it is about 1 inch higher from the ground.

Jumping Jack

Jumping jack is a free-hand exercise. It helps in improving the flexibility of the legs and shoulder muscles.

Process

You need to jump and spread your legs. Clap your hands together.
Jump again and slap your hands on opposite sides while you bring your feet together.
Repeat these steps at regular intervals of 30 seconds.

Burpee

Burpee is an exercise that is similar to the pushup. The only difference is in Burpee, you first stand with your shoulders wide apart and then bend your hips towards the floor in a squat position.

Process

You need to touch your feet down and then revert to your original position.
Your hands should be placed down, and your legs should be parallel to your hands so that you are in a pushup position.
Then instead of bowing down as you do in pushups, you need to get back into the standing position.
You need to repeat this set in fractions of 20 seconds each.

Planks

You need to get into a pushup position and rest your forearms on the floor. Make sure your body is straight, and you are bracing your abs.

You need to repeat this position and hold your body in that position for 20 seconds.

Chair-up

This is an exercise for those who spend most of their time sitting on a chair. It helps you relax your hip muscles and spine.

Process

You need to place your hands and hold the base of any wooden chair. Ensure the chair is a bit heavy and doesn’t get moved by your weight when you place your hands on the base.
Walk your legs forward so that your body is suspended.
You need to lower your body towards the floor then.
Make sure you bend yourself to the extent that your upper arms become parallel to the chair.
Hold for five seconds in that position, and then push yourself upwards again.
Don’t forget to repeat this exercise in sets of 2 to 3 at a stretch of 20 seconds each.

Final Takeaway

When you compile all these exercises together in sets of 20 to 30 seconds, you will see your body showing results. Therefore we can say that your five minutes workout session will include Hindu Squats, which you need to do for 20 seconds in one set, Pushups for 20 seconds in one set, Jumping Jack for 30 seconds in 1 set, Burpee 20 seconds in each set, planks 20 seconds in one set and chair-up 20 seconds in one set. Then it would be best if you repeated these sets thrice, followed by a break of 30 seconds in between.

If you practice these exercises regularly for five minutes a day, we are sure in no-time you would notice a visible difference in your health. You will feel more relaxed and stress-free. And most importantly, if you have a desk job, this 5-minute workout session will keep your muscles active. If you have back pain or have knee pain, these workouts will decrease the intensity of the pain.

Taking five minutes out of a busy schedule is not at all difficult. Suppose you think about the advantages of doing physical exercise regularly in the long run. Spending five minutes with you in a day will not only keep you fit physically but will also keep a check on your stress levels.

The Times of India Recognizes Starmark’s High-End Safety Measures

Take a look at how the extensive safety measures taken by Starmark have been recognised by national daily The Times of India.

The high-end and extensive safety measures taken by multi-gym Starmark Fitness Studio has been recognized by the prestigious best-selling newspaper The Times of India in its latest coverage. Amidst the COVID-19 pandemic, Starmark has gone to length to make sure that all its staffs and members stay safe from this dreadful disease and that people have access to a healthy workout environment.

Let us find out how it has been able to do that.

Starmark – A Safe Space for Fitness Enthusiast

After a short hiatus due to the nationwide lockdown, Starmark is back in business again. It is back to cater to the needs of fitness enthusiasts across the city. During the lockdown, members of this multi-gym showed their support through social media. Based on their high demand and after following the government regulations, Starmark recently reopened again.

While speaking to The Times of India, Pallavi Prasad, CEO of this luxurious multi-gym said, “We had to keep the gym closed during the lockdown as it was required for the safety of our members. Regarding our re-opening date, it’s really wonderful to see how much they love the gym.”

Safety Measures Taken by Starmark

Starmark ensures the members and staffs are well sanitised. It has even gone the extra mile to make sure the equipment and tools are sanitised as well. Each and every person have to go through multiple inspections and sanitisation procedures. Whether it’s maintaining social distancing or thermal scanning, sanitising gym equipment to the strict rule of wearing masks, Starmark leaves no stone unturned when it comes to maintaining the safety of your personnel.

Speaking on the issue of safety measures, Prasad stated, “We are trying our best to keep the gym 100% safe for our members. We are also asking people not to come to the gym if they are not feeling well. Starmark is here to make you healthier, not the other way round.”

Managing a 15,000 sqft gym is no mean task. The reputation that the gym has built over the past few years has made it stand out among the rest. Since Starmark provides a whole plethora of services that range from cardio to Zumba, Yoga to spinning class, CrossFit to strength-based training, the number of people dependent on it is humongous.

The implication of fitness towards a healthy life is unparalleled. Its importance is now being felt even more with the advent of this pandemic. Let us take a look at how exercises may help protect you against the dreadful COVID-19.

How Exercises help you against COVID-19?

Recent studies have shown that exercises can play a pivotal role against saving you from COVID-19. Here’s how:

When you exercise, your body produces a special antioxidant enzyme. This enzyme may minimalize the risk of Acute Respiratory Distress Syndrome (ARDS). This is a medical condition wherein your lungs become so inflamed that they get swollen and stiff. As a result, it leads to oxygen deprivation and fluid build-up. ARDS is among the many complications that CODID-19 patents develop. So, as you see, exercises help you to a great degree against COVID-19.

To put it simply, this is a case of respiratory failure. In here, there is a rapid onset of lung inflammation that stops the oxygen from reaching the organs. This is a viral infection of the cells in the lungs that would activate your immune system. As such, it will be attracting white blood cells to travel through the bloodstream to the tissues of your lungs in order to fight off the viral infection.

However, the problems lie in the fact that too many white blood cells enter your lung tissue at the same time simultaneously. This causes damage in your lung tissue. This happens because they create too many harmful molecules known as free radicals. They break proteins, the cell membrane and DNA.

The antioxidant that we were previously talking about is Extracellular Superoxide Dismutase (EcSOD). This antioxidant is so important because it is the only antioxidant enzyme that is secreted in your blood that has the capability of entering your vital organs and binding to the endothelial cells through a unique binding structure.

Analyzing the Effects of Exercises

Exercises dramatically enhance the production of EsCOD and help you get a better shot of saving yourself from COVID-19. This is especially true for aerobic exercises. So, instead of popping a dozen pills to save yourself from common cold and flu, get into the groove of exercise and keep yourself protected against this life-threatening disease.

Furthermore, isn’t it great if you are able to stay at your best shape while also protecting yourself from harmful diseases like COVID-19? We bet you agree with this. Be on the right side of the line of safety. Enroll yourself to Starmark because fitness only would matter when it is accompanied by safety. And that is what Starmark is doing on a daily basis with its large-scale client base. Also, when you come here, don’t forget to speak to our dietician. Speak to them regarding what food you need to include in your diet during this adverse time to save yourself from COVID-19.

Summary

Just because COVID-19 has hit the arena, it doesn’t mean that you have to put your fitness gear in the closet. With high-end safety measures, Starmark has achieved unprecedented success in the field of safe fitness environment. From thermal scanning to mandatory face masks, Starmark has checked every single box when it comes to safeguarding the health of its staffs and members from the danger of COVID-19.

Its efforts in this field have been recently recognised by the leading nationwide daily newspaper The Times of India. After the lockdown, Starmark is back in the business again following the guidelines and governmental regulations. We understand how fitness is important to you. Therefore, we want to cater the best of the best to you without compromising your health. And Starmark has made sure of it in every step of its way.

So now, you can rest assure about your safety. You will able to enjoy your Zumba classes, spinning classes, Yoga, cardio, CrossFit, and everything in between with the help of Starmark. Our trainers strictly follow the COVID-19 guidelines to make sure that both your health and fitness needs are taken care of.

Do You Know How to Prevent Coronavirus Infection?

Are you terrified because of the novel Coronavirus pandemic? Stop worrying and follow these 7 preventive measures to prevent yourself from COVID-19.

The world is witnessing one of the most dreadful situations in recent memory. The blanket of COVID-19 has engulfed almost every corner of the world and no one is safe. Keeping in mind the famous saying – prevention is better than cure – all of us must pull up our socks and face this challenge. Every little step from you will count in fighting off this pandemic. There has never been a more apt time to get united and be conscious of our actions. So, let’s take a look at all the steps you, as an individual, can take to fight off COVID-19.

Preventive Measures Against COVID-19

Since COVID-19 is a novel virus, Scientists are working day in and day out to find its cure. Even at the earliest, we have to wait for several months for the cure to reach us. This makes preventive measures all the more important.

Besides, this disease is highly contagious, and if you get infected, you will pass it on to your loved ones who are living with you.

In the same line of thought, it should be noted that once you get infected, it may take up to two weeks for the symptoms to show up. So, it is very much in the realm of possibility that you wouldn’t even know that you are infected. As a result, you will unknowingly spread it to others.

All these variables make COVID-19 extremely dangerous. Enforcing the following measures will drastically reduce your chances of contracting this awful disease. You will end up keeping yourself as well as your loved ones safe.

So, here are the preventive measures against COVID-19:

Wash Your Hands Frequently

Washing hands, in general, is a good idea, but it is of paramount importance in the current climate. You need to wash your hands with soap and water for at least 20 seconds every 3-4 hours if you are working outside. Using anti-bacterial or anti-viral soap is preferred, if possible. Remember to work the lather between your fingers, the cuticles of your fingernails, and wrists as well.

If you stay at home, you don’t have to wash your hands that frequently, but make sure you wash your hands before every meal, and if you are coming from a public place. However, if you are using a shared item such as a computer or doorknob or calling bell (items that are touched by multiple people in your household as well as by people outside your home), then positively wash your hands afterwards.

In case of unavailability of soap and water, use a hand sanitizer that has at least 60% alcohol content. Those of you, who still have to go out to work, carry a hand sanitizer with you all the time. While using a sanitizer, please ensure that you rub your hands until they dry.

Avoid Touching Your Face as Much as You Can

Humans touch their face 16-23 times every hour on average when they are awake. Now, we understand that it is not possible to eliminate this habit all of a sudden, especially most of the times you touch your face unknowingly. It almost works as a reflex reaction. But, try and avoid touching your face as less as you can. Let us explain why this is important.

COVID-19 is caused by Severe Acute Respiratory Syndrome Coronavirus 2 (SARS-CoV-2). This virus is very powerful, proven by the fact that it can stay alive on hard surfaces for 72 hours. In other words, the laptop you are using or door knob you are touching may be infected simply because someone else who is suffering from COVID-19 has touched it, let’s say, three days back.

So, when you touch your face after touching these surfaces, you are allowing the virus to enter your body through the gateway of your eyes, nose, and mouth. Thusm you shouldn’t bite your fingernails, rub your eyes, and scratch your face, among others. Avoid these instincts as much as you can.

The World Health Organization (WHO) has clearly stated that COVID-19 is also transmitted through fomites (inanimate objects that carry infection such as utensils, furniture, and clothes, among others) alongside respiratory droplets. So, be sure to follow this measure.

Cover Your Mouth While Sneezing

You have to be accountable for all your actions, even if you are not infected. As we stated earlier, the signs of this disease are sometimes not even seen in the first two weeks. So, you wouldn’t even know whether you are infected or not.

One such measure that lessens the spread of this virus is when you cover your mouth and nose while sneezing or coughing. In the previous point, we stated this disease can spread through respiratory droplets. So, when an infected person sneezes or coughs, the surrounding air can carry the disease to the healthy people around him or her. Besides, the droplets can stay on hard surfaces for three days as well.

So, cover your face with a handkerchief or a tissue paper every time you sneeze or cough, even when you are at your home. If you don’t have a handkerchief or a tissue paper near you, and you are about to sneeze or cough, simply cover your face with the inside of your elbow.

Maintain Social Distancing

Along with all the other points, maintain social distancing. We know it’s tough. It’s tough staying at home, not seeing your friends, not being able to hang out, and not being able to go to your multi-gym, among others. But, you have to think long-term. This is for the greater good. For now, working out at home is safer. There are several exercises that you can perform without using any equipment.

If you don’t follow social distancing now, things might get out of control and the longer you avoid social distancing, the longer it will take to control this virus, meaning the longer will be the lockdown.

Therefore, stay at home 24X7 and go out only when it is necessary, such as to buy medicine or groceries. Even when you go out, you need to ensure that there is at least six feet distance between you and the person next to you.

Avoid Eating at Public Places

The restaurants have been shut down for a reason. This highly contagious disease can spread through the food, dishes, tables, chairs, and washrooms, among others of a restaurant. Therefore, control your urge for outside food and don’t go out to restaurants, bars, coffee shops, cake shops, and other eateries.

You should also avoid getting home deliveries from there as well, just to stay on the safer end of the spectrum. Home-made food is the go-to option now. However, if you have to rely on delivery or takeaway food, order from a clean and hygienic place and pick hot food instead of cold food.

Disinfect Household Items

Maintain cleanliness in your household. Keep an alcohol-based disinfected spray by your side to clean hard surfaces. Focus on the items that are frequently touched by multiple people such as furniture, doorknobs, calling bells, desks, faucets, sinks, light switches, and kitchen countertops, among others.

Every time you go out to get groceries, disinfect the bag in which you carry your belongings. You can use white vinegar or hydrogen peroxide for cleaning purposes as well.

Eat Immunity-Boosting Foods

Increase your chance of being safe by including immunity-boosting food items in your meals. Eating healthy during such a precarious time will reward you by keeping you safe.

Look out for food items that are rich in antioxidants, vitamins, and minerals since they will help you in keeping your immune system strong. When you eat food items that have selenium, probiotics zinc, beta-carotene, curcumin, and vitamins C and D in them, you end up providing a protective layer to your body.

Some of the immunity-boosting food items that you can include in your meals are sweet potatoes, yogurt, broccoli, spinach, ginger, garlic, green tea, papaya, turmeric, almonds, watermelon, wheat germs, sunflower seeds, oysters, and poultry, among others.

Take a look at this infographic that tells you everything that you need to do (just like the article) in brief.

Final Thoughts

The situation is undoubtedly scary, but we can work through it if all of us make individual contributions in the form of following the aforementioned preventive measures. Remember, the safety of yourself and your loved ones primarily rest on your hands. So, let us all be responsible and fight this together. Please spread the word and encourage your family members and friends to follow these measures as well.

Before we conclude, there is another piece of information that we must share with you. If you feel sick, do not immediately go to a medical clinic. Overcrowding the medical intuitions will only worsen the situation. Instead, consult your doctor through phone and tell him or her about your symptoms and follow their advice.

What to Eat After Workout -Know about Your Post-Workout Meal

Wondering what to eat after workout? Take a look at our guide that would suit your fitness regime so that you stay in your best shape.

You can only reap the benefits of your workout if you are complimenting it with the right food and adequate rest. The workout regime that you perform requires proportion nutrition to fuel your muscles. The food that you consume after working out is extremely important since it will dictate how your body is going to respond to the demands of the exercise that you are performing.

When it comes to the right diet, the amount of information that is available to you online can sometimes be overwhelming. On top of that, we are certain that your friends and family also have their own suggestion on what you should eat. Therefore, to avoid all confusion and to give you a clear picture of what to eat after a workout, we have brought this guide for you. In addition to that, we are also going to tell you about the timing of your food intake, as in, how long should you wait after a workout to eat. So, let’s get straight into it.

Figuring out What to Eat After Workout

If you are into fitness, you need to understand how food intake affects your exercise regime. When you perform a physical activity in the form of a vigorous exercise, your muscle tissues get damaged, fluids and electrolytes are drained through sweat and glycogen (energy) is depleted.

The nutrition in the form of food that you intake after a workout helps in replenishing the lost muscles glycogen. Moreover, a proper meal would help stimulate protein synthesis, which would, in turn, help in building and repairing new muscle tissues as well as restoring electrolyte and overall fluid balance.

When your body goes through a vigorous activity such as workout, it starves for fuel, and that fuel is the nutrient you intake. If you starve yourself after a workout session, you will develop an imbalance physiological condition. There has to be a supplement of carbohydrates, proteins including dairy proteins, healthy fatty acids, and beneficial beverages.

A proper diet is a balanced diet and includes foods from all the aforementioned groups. But before we list out all the food items from each category, let us help you understand the timing of your food intake.

How Long Should You Wait to Eat After a Workout?

The duration that you need to wait after a workout to eat depends on the type of workout routine you are performing.

For instance, when you are under a light aerobic workout regime, your basic goal is essentially to stay in shape. Therefore, consuming a balanced diet one hour after the exercising is ideal.

When it comes to intense weight resistance workouts where the goal is to increase muscle size, we suggest you consume 30-40 gm of healthy carbohydrates and 20-30 gm of lean protein as close to your workout routine as possible.

On average, you should take your meal 45 minutes after your workout. However, if you have consumed a meal before exercising, the chances of the benefits of that meal retaining after the workout regime are still high.

So, if you want, you can take a bit of break between your workout and post-workout meal in that case. If not, then please follow the time guideline we have suggested. Remember, if you delay the supply of carb to your body by as little as two hours after finishing your workout, it may cause around 50% lower rates of glycogen synthesis.

Alright, now that you know the timing of your food consumption, let us focus on the real deal – the type of foods that you need to consume.

Carbohydrates

As we stated earlier, the glycogen stores in your body get diminished when you exercise. This is why you need to consume carbohydrates as they help replenish them.

The amount of carb that you eat is also dependent on the type of exercise you do. For instance, if your workout regime is focused more on endurance than resistance or strength-based training, then you would require more carb since endurance sports (swimming, running, cycling) depletes glycogen at a faster rate.

The post-workout meal that you take must have 0.5-0.7 grams of carbs per pound of your body weight. This should be taken within 30 minutes of the training in order to generate glycogen resynthesis.

The consumption of carb is even more essential for people who workout twice a day compared to those who take one or two days rest between their workout sessions.

Moreover, you need to remember that insulin secretion which is responsible for promoting glycogen synthesis is stimulated best when you intake carbs and proteins at the same time. The ratio should be 3:1 (carbs to protein). This means that if you are consuming 150 gm of carb, then you need to take 50 gm of protein.

Try to include the following carb foods in your meal after workout:

Whole grain bread
Whole grain cereal
Rice cakes
Quinoa
Oatmeal
Crackers
Chia seed pudding
Sweet potatoes
Apples
Bananas
Berries
Pasta
Dark, leafy green vegetables

Proteins

Exercise helps in breaking down muscle protein. The pace at which this happens is, of course, dependent on the level of training you are under.

Protein is required so that your body gets the amino acids it needs for repairing and building proteins. It also would contribute towards building the blocks that are needed to build new muscle tissues.

As per the amount of protein, try and consume 0.14-.023 gm of protein per pound of your body weight soon after the workout. It has been seen through various studies that the consumption of protein helps in maximizing the ability of the body to recover quickly and efficiently after exercise.

Try to include the following protein-rich foods in your meal after workout:

Salmon
Tuna
Turkey
Chicken
Eggs
Tofu scramble
Plant or animal-based protein shake
Soybean
Lobster
Crabs
Pumpkin seeds
Cashews
Sesame seeds
Lentils
Oysters
Clams
Scallops
Lamb
Pork
Walnuts

Dairy Products

Dairy product - what to eat after workout

Dairy products are also rich in protein and it is crucial that you include them in your post-workout meal. Studies have shown that even 9 gm of milk protein is enough for stimulating protein synthesis in your muscles, which help in you recovering from your exercise routine.

A single cup of low-fat kefir comprises of 9.2 gm of high-quality protein which helps in repairing muscle cells. When answering the question of what to eat after a workout, we recommend you include both soy and milk-based protein. This is because they would help you in building your muscle mass.

It should be also noted that milk-based protein helps you in supporting the effective growth of lean muscle mass.

Your post-meal workout should contain the following dairy products:

Milk
Greek yoghurt
Kefir
Cottage cheese
Ricotta cheese

Healthy Fats

Contrary to popular belief, your body needs fat. Of course, there is a distinction between health and unhealthy fat and you need to include the former in your meal after a workout.

Many people assume that if they consume fat, it will slow down their digestion and inhibit the proper absorption of nutrients. While it is somewhat true, you need to remember that fats won’t reduce the benefits of your nutrients.

Also, consuming high-fat meal after a workout session won’t affect the synthesis of your muscle glycogen. However, you must limit the amount of fat that you consume. Alright, with that being said, the foods that you should include in your post-meal workout are as follows:

Flax seeds
Avocado
Coconut oil
Nut
Nut butter

Beverages

Next up in our list of what to eat after workout is the beverage section. In here, we suggest you include herbal tea since the chemical and nutrient compound present in them helps in the effective processing of carbohydrates and proteins.

Herbal tea would also help you in recovering your strength followed by a workout. Besides you can include coconut water as it is a great source of electrolytes. Sports drinks can also be taken as they help in replacing the water, sugar and electrolyte content that you have lost.

Some of the ideal options for beverages for your post-meal workout are as follows:

Herbal tea
Green tea
Tart cherry juice
Coconut water
Sports drink

Water

Last but not least, our list of what to eat after workout will be incomplete if we fail to mention this very important point.

Water, yes, it sounds basic, but its importance can’t be ignored. Staying hydrated before and after workout helps you in recovering from the day’s exercise as well as it would help you improve the next day’s performance.

A good way to assess whether you are consuming an adequate amount of water or not is through checking the colour of your urine. Transparent urine is healthy. However, when your urine is yellow in colour, it means that you are consuming less water.

Summary

You need to supply proper nutrient to your body so that it can reap the most benefit out of the workout sessions that you are doing. Be sure to include different types of food in your diet – carbohydrates, proteins, dairy products, healthy fats, beverages, and water in your post-meal workout. Remember, the answer to the question of what to eat after workout lies in the judicial selection of proper food source.