Nutrition. Vitamins. You.
Think about all that you do in one day. It’s no wonder why you’re experiencing burn out more than ever before! The good news is that there are natural options, like Alpha-GPC, that can help keep you focused throughout the day to get all of your tasks done.
Having some trouble turning off Netflix and finding the motivation to work out? Well, this should do the trick! New findings of a recent study show that, on top of its benefits for metabolism, mood, and general health, exercise also improves brain function. The Study …
Working out is hard work, and not just physically! There are specific nutrients and minerals your body needs in order to power through your workout and recover from it. Here’s what you need to know in order to give your body what it’s craving before and after a workout.
What you eat before a workout is just as important as the workout itself. Your car can’t run without fuel, and the same goes for your body. Sometimes, when you don’t nourish your body before a workout, you are actually putting it into over-drive. This may cause headaches, dizziness, lightheadedness and nausea. In order to make sure your body has what it needs, feed it the right foods.
Carbohydrates are what your body needs in order to create energy. Carbs are broken down into glucose in order to enter into our cells and give us the fuel we need to exercise at our maximum capacity. Simple carbs like those found in granola bars (beware of sugar!), a piece of fruit, oatmeal and yogurt are digested fast and provide quick energy. Foods like eggs and nuts can provide you with protein, especially for workouts like weight or strength training.
Arguably most important, be sure to drink water in preparation for your workout. As our body temperature rises, a reaction occurs in the body as a defense mechanism, called sweating. Sweating occurs when the body is trying to cool itself down. The problem with this excess fluid loss is it can affect our normal bodily functions. Excessive loss of sodium, potassium, magnesium, calcium or phosphorus can lead to muscle cramps, weakness, fatigue, dehydration, elevated internal temperature, and in severe cases even organ damage. Drink up!
In order to replenish your electrolytes, it is advisable to replace and restore your minerals. A wonderful way to do this is by taking in the right blend of minerals. First, consider the important role that both magnesium and potassium play in maintaining pH balance in the body. According to Director of Nutrition from InVite® Health, Amanda Williams, MPH, MD, “If your electrolytes become imbalanced – called dehydration – this can make us more acidic. We can offset this negative effect by adding in the alkaline minerals such as potassium and magnesium. As the temperature inside of our bodies goes up during a workout, the muscles release lactic acid and can make us feel weak, fatigued, and muscles can even cramp up or spasm. This is important to recognize because we have to fend this off as to not do damage to the body.”
Read More About The Perfect Hydration Strategy During Your Workout >>
The body can also benefit from amino acid replacement. “Take beta alanine for example; this amino acid plays a critical role in buffering acidity in the body. A good workout can generate extra lactic acid from the muscles and throw the body’s pH levels off, thus making us more acidic. To target this issue, beta alanine is a very good option,” explains Williams.
It is important to eat the right foods after a workout simply because you must replace the calories you used up. When you don’t eat after a workout, you may begin to feel fatigued and may even have low blood sugar. You could also be hindering your body’s repair process, impacting your fitness goals.
Turn to carbs and protein (yes, again!) to refuel. Complex carbohydrates are the best option, as you do not need your body to break them down as you did before your workout. Complex carbs include quinoa, brown rice, and nuts. Protein is especially important. For individuals turning to weight or strength training, you may require a bit more protein in order to maintain muscle, like those found in beans and fish.
Superior Products for a Superior Workout! Read More >>
After we exercise, it is common to feel sore due to the effects of exercise on our muscles, which develop tiny tears that heal to build muscle. Proper recovery post-workout allows us to have better and more frequent workouts, limiting our risk of soft tissue injury.
“L-Glutamine is the most abundant amino acid in the human body. This acid becomes essential during times of extreme stress, like after heavy exercise, where it supplies fuel (nitrogen and carbon) to the cells and tissues. Creatine Monohydrate is another amino acid that supplies energy to the cells. It has been shown to provide support for endurance, recovery, hydration and performance,” explains Amanda Williams.
While exercising is one of of the best things you can give your body, you have to be sure to provide it with the nutrients it needs to keep moving.
Photo by MindBodyStock on Unsplash Written by Luke Kornblatt Whether you’re a casual jogger or gym addict, it’s always important to make sure that you’re getting the most out of your workouts. The health benefits of a good workout are endless. Not only can it …
Photo by Form 679333 on Unsplash New research, published in the journal JAMA Psychiatry, explores the link between two conditions, finding that for many who suffer from depression, exercise is the best treatment that keeps both the mind and the body healthy. What is Depression? Depression …
Working out is really tough on its own, but if you’re also trying to do it first thing in the morning like before work or class, it could be even more difficult for you. You idolize those people who get up to run miles before the sun rises. But what if you could be one of those people who actually like working out in the morning? Here’s what you need to do to get started.
A new pair of shoes or new workout gear, like a funky exercise bra or breathable top, may be what you need to get excited about your workout. You may also want to invite a friend, as motivation from someone else may be the driving factor that gets you out of bed in the morning. Lace up your new sneakers, grab your fitness buddy, and head outside or to the gym! You should be excited about your workout as just think about what your end results will look like.
If you’re one of those people that hit snooze multiple times to catch a few more minutes of rest, you’ll want to turn off the snooze option on your phone or alarm. As soon as your alarm goes off, physically get yourself up. You may also want to put your alarm or cell phone further away from you so that you will have no other choice but to get up and turn it off. Remind yourself that an extra 5 minutes of rest won’t do anything but make you late.
Do your research! Well, in this case, we’ve done it for you. Numerous studies have shown that morning workouts have great benefits for your body, mood and mind. Researchers from Brigham Young University found that exercising in the morning can actually make food seem less appealing throughout the rest of the day. They also found in the same study that people who work out in the morning end up being more active in general for the rest of the day.
In a study out of Appalachian State University, researchers found that a 7am workout reduced participants blood pressure by 10%, a dip that continued all day and lowered even more (to 25%) at night, compared to participants who did their workout at 1pm and 7pm. The National Institute for Fitness & Sport found that when you wake up, testosterone levels are at their peak, making it an ideal time for strength-training workouts since your body is in prime muscle-building mode.
A study published in Health Psychology found that setting an early-morning alarm helps you be consistent, which means you’ll tap into benefits that include increased immunity, longevity and a better mood, that go along with regular exercise. The National Sleep Foundation also reports, that while evening workouts can boost the body’s temperature and stimulate the body, which can make falling asleep more difficult, working out in the morning leads to deeper, longer, and higher-quality sleep.
Nothing is worse than actually waking up the next morning, excited for your workout only to see that there is a thunder storm outside. Plan everything the night before! Check the weather, lay out your workout attire, grab your headphones and Fitbit™, and set your alarm. Check with your gym for any workout classes they have, like a boot camp class or boxing class. The thought of missing a class and disappointing your instructor or classmates might give you more motivation to make it to the class and give it all you’ve got.
Before you even think about heading outside in the morning or to the gym, you have to make sure you are feeding your body with the fuel it needs to keep moving. Ditch the high carbs and grab your protein! Research shows that eating protein in the morning has multiple benefits. According to Patricia Pimentel Selassie, ND, CNS, protein in the morning helps our bodies build and repair muscle tissue more effectively throughout the day. “It can also slow carbohydrate cravings later in the day by affecting hormone and brain signaling that controls food regulation, leaving a more satiated and nutritionally nourished individual.”
Before grabbing a piece of toast and heading out the door, consider making a protein shake for breakfast! ” If you are really in a rush, place a scoop of one of the protein powders in a shaker bottle with some unsweetened chocolate almond milk and fly out the door knowing you will be maintaining your muscle and using your fat as fuel, all while feeling like a champion – more satiated, focused, and even-tempered – throughout your day.”