GOQii

Blog

By 2 Comments

How Vegetarians can put on Muscles?

104578_111124_updates

PS : By bodybuilding, I don’t mean bodybuilder bodybuilding. Bodybuilding is simply putting on lean muscle and becoming a STRONGER individual. So ladies, this topic applies to you as well.

India has a population of over 500 million vegetarians. And, even though the other 800 million of us maybe enjoying our chicken once in a while, our diets are PRIMARILY vegetarian. We are possibly THE MOST vegetarian country in the world.

But, when you combine the worlds of muscle building and pure vegetarian food, the muscle-building game definitely becomes a little more difficult, but NOT impossible. If you’re smart about it there’s a way of building muscle without harming animals!

GROUND RULES THAT A VEGETARIAN BODYBUILDER MUST KNOW:-

1)You CAN BUILD MUSCLE with a pure vegetarian diet. Animal welfare for the win! Too many non-vegetarians in India keep dissing their vegetarian friends, WITHOUT being informed about the scientific aspects of dieting.

2)YOU NEED PROTEIN in your food to build muscle. And, standard Indian food is unfortunately very low in protein. Standard Indian meals (Roti, rice, subzi, dal) contain VERY little protein. Dal/Sprouts alone, WILL NOT help you put on muscle.

3)I don’t see GREAT vegetarian lifters or bodybuilders in this country, primarily due to either a lack of knowledge or wrong knowledge. So get educated about it first. It IS very possible. Get smarter to get STRONGER.

These are the introductory points. Let’s get straight to VEGETARIAN STRENGTH SCIENCE.

1st thing you need to understand is BODYBUILDING & STRENGTH BUILDING are primarily 2 dietary factors – Calories & Protein.

1st-your calories:Calorie levels vary depending on your height, weight, age and activity level. There’s no fixed number. If you want to get a rough estimate of how much you need, you can google a calorie calculator. If you don’t want to use too much math, you can go by a  rough estimate. Look at how your daily diet affects your weight. Keep a track of your numbers on the weighing scale & see how your weight responds to your diet.

MAINTENANCE CALORIE LEVEL:If on a particular day, you go above your MAINTENANCE calorie level, you’ll put on weight that day. If you stay below it, you will lose weight.

If your goal is to build LEAN muscle, your job is to stay JUST above your maintenance calorie level. This is the case for all vegetarians, UNLESS you’re overweight. If you’re overweight, your job is to stay just below your maintenance calories for most of the time. But at the same time, you NEED to hit your PROTEIN goal. More on protein later. 

How should you fill up these calories?

CONSUME a LOT of food.

Now this doesn’t mean that you go to your local general store and buy all the lays, maggi and coke. They’re high calorie but you need to fill your daily calories with CLEAN food.

As far as possible try filling this with protein rich vegetarian food. Don’t consume too much fat, but consume protein and good amounts of clean, complex carbohydrate (eg. Oats, sweet potato, wheat, brown rice).

The PROTEIN game

2nd Get educated about COUNTING YOUR PROTEIN. In order to build even the slightest form of muscle, the rough estimate that gymmers take is around 0.4 into your body weight in pounds.

So if you weigh 50 kg (110lbs), you need have AT LEAST 0.6×110 = 66g of protein

But, if you want GREAT results, you should be going for around at LEAST a gram of protein per pound of bodyweight. A 110lbs person should have 110g of protein. 

SMART FOOD SELECTION

One of the REAL downsides to being a vegetarian is that MOST vegetarian protein sources are considered “incomplete protein”.

Any protein derived from animals – Chicken, eggs, fish is a COMPLETE protein. When you break down a molecule of COMPLETE protein, it is made up of ALL the essential amino acids. Without getting too deep into the science of it – In order to build muscle optimally, you need to consume all 9 essential amino acids through your protein consumption.

Animal protein – Has all the essential amino acids: It’s a complete source of protein. Optimal for building muscle.

Plant protein – Does NOT have all the essential amino acids. It’s an incomplete source of protein. Different plant sources will give you different amino acid profiles.

To counter this, you need to VARY your protein sources. So have dals, beans, pulses, mushrooms, leafy veggies, tofu and nuts!

Also, your best friends as a vegetarian strength junkie are :-

1)Unprocessed Soya – THE ONLY Complete plant derived protein

2)Paneer – India’s biggest gift to the world of fitness.

DAIRY IS YOUR FRIEND

Amp up your intake of paneer cheese, milk, curd! The only issue is – with dairy, you’re also taking in a lot of fat, so you need to keep a tab on how your dairy intake is affecting your calorie intake. Having skimmed milk dairy products is a great way to counter this problem.

JUST KEEP AT IT

As much as I want to promote vegetarian bodybuilding, the truth of the matter is that in most cases, putting on muscle as a vegetarian is a slower process than it is for your meat fuelled counterparts. But in my experience, the harder you work for something, the sweeter the result is. In this article, I’ve only touched upon the basics you need to know as a vegetarian strength enthusiast.

Your job is to educate yourself further and keep at it with your exercise regime. Things will only work if YOU DO!

We trust this guide to vegetarian bodybuilding has fuelled your enthusiasm. How do you incorporate plant-based protein into your diet? Share your insights in the comments! For a deeper dive into nutrition explore more on Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

By 5 Comments

Healthcare for Children During Exams

Exam time is quite a stressful ordeal for students and parents alike. Wouldn’t a successful examination without the stress be great? Healthy habits can build that foundation for you! Just follow these simple yet important parameters and it will help you and your kids during exams!

1. Nutrition During Exams

Though a good practice to maintain at all times, healthy eating assumes greater significance during exams. Food fuels the mind and body. The quality of food you eat largely determines your overall health and mental acuity.

  • Eat Smaller, Frequent Meals
    If you feed your child a large meal, then he/she will experience a dip in energy and the alertness to study for hours on end. Small meals provide a steady supply of energy to the exam fatigued brain. Keep a steady supply of glucose (energy) throughout the day. This will ensure that your child is focused during study time as well as the exam. Avoid keeping long gaps between meals.
    Opt for healthy snacks such as fresh fruit, popcorn, fruit scones, dried fruit, yogurt or nuts. This will keep your child going throughout the day. They are a better option than cakes, biscuits, chocolates and sweets. The refined sugars in these products will only give your child a ‘sugar rush’ after eating them but will leave them feeling flat and in a bit of a slump shortly afterwards.
  • Food For The Brain
    Vitamin B strengthens brain functioning. Good food sources of Vitamin B are meats (red meat, poultry, fish), eggs and dairy products (milk, cheese), Legumes (beans, lentils), seeds and nuts (sunflower seeds, almonds), whole grains (brown rice, barley, millet), dark leafy vegetables (broccoli, spinach), fruits (citrus fruits, avocados, bananas).
  • Omega 3 Fats
    You may have heard the mention of Omega-3 fats as heart-protective. However, they also play an important role in memory, concentration, and relieving depression. Omega 3 has been shown to help brain function and increase concentration. It also helps to improve your immune system when your body and mind are stressed. To get your omega-3 fats, you can eat oily fish like salmon, mackerel, tuna, halibut and trout. You can also give flax, chia, melon and sunflower seeds to your kids.
  • Avoid Junk and Oily Foods
    Junk and oily foods slow your body down. Be sure to avoid it. Include good quality proteins such as fish, eggs, milk products, sprouts, etc. Munch fruits and vegetables in between as to keep going for long hours.
  • Never Skip Meals During Exams
    Simply put, your brain needs the energy from food to work efficiently. Your child needs to keep his/her mental focus on the exam and not on hunger. A light meal before the exam will ensure that your child has the energy to pull through the long exam hours. A meal that includes wholegrain carbohydrates will suffice but ensure that it is in small portions. This is to avoid feeling too lethargic or sleepy.

2. Sleep During Exams

To function on an exam day, your child does not only need the energy that comes from nutrition but also the energy that comes from adequate sleep. Sleep deprivation can bring in several health repercussions, especially when coupled with stress. Adequate sleep ensures that your child can recall all the information he/she has worked so hard to learn. Sleep also leaves room to absorb new information that he/she may read. Students preparing for their exams should get at least 6-8 hours of sleep every night to maintain good mental and physical health.

Avoid caffeine-containing drinks late at night. A milky or herbal drink such as chamomile tea can ensure a calm and good night’s sleep.

3. Hydration During Exams

It is important to stay hydrated. Not just during exams but all the time. Dehydration can make a person feel lethargic, irritable and tired. Worst of all, it affects concentration. This affects an individual’s ability to focus, study or perform. Do not wait till your child is thirsty. If you wait till he/she is thirsty, it means his/her body is already a little dehydrated. Even mild dehydration can lead to tiredness, headaches, reduced alertness and diminished concentration.

Keep a glass of liquid (fruit juice, coconut water, water) within easy reach while studying and ensure your child has a bottle of water with him/her during the exam. Aim for 1.5 to 2L of fluid per day.

4. Managing Stress During Exams

Unmanaged stress can cause sleep disruption, headaches, poor concentration, and over consumption of junk food. All of these can contribute to impaired test performance. While stress is inevitable, finding appropriate ways to deal with it is the key to staying healthy during exams.

Being active is one of the best things your child can do to stay sane during exam week. Exercising releases endorphins, which make you feel happy and reduce stress. Physical activity is an effective tool to improve academic performance. Exercise also helps in improving memory and thinking ability for students by increasing oxygen flow to the brain. To help relieve stress, clear mind and lift mood, break up study with short bursts of exercise. Your child could go for a jog, a swim, a cycle, or even just walk to your local shop. Listening to music can also create a positive and productive environment by elevating mood and encouraging your child to study more effectively for a longer period of time.

To sum everything up – your child needs to eat well-balanced, healthy meals regularly. He/She needs to drink plenty of water to avoid dehydration. A well-ventilated room, regular breaks and sound sleep will ensure that your child performs at his/her best during the exams!

Was this article helpful? Let us know in the comments below!

#BeTheForce

By 2 Comments

Strength Training for Runners: A Comprehensive Guide

Strength training

Dear marathoners/runners, I am sure this blog is going to catch your attention! Do read the article, and I would be happy to answer your questions!

Well, not just runners though! Whether you are a runner or cyclist or if you plan any endurance sport, strength training becomes very important. Everybody wants to be good at the sport they play, so this article will help give you some insights about various topics with regard to strength training.

 In this blog, I shall take you through four main aspects namely

  • What is an endurance sport?
  • Why is strength training and its importance for an endurance sport?
  • If strength training is important, how much is too much or how much is ideal?
  • Which exercises should be included in strength training protocol?

All I knew was running is endurance. I knew of more examples but what exactly is endurance I couldn’t really get through. It’s over time that I learnt what endurance training means. Endurance training uses your aerobic system as opposed to your anaerobic system.

Aerobic system:- Body uses oxygen to produces energy

Anaerobic system:- Body does not use oxygen to produce energy

So why is strength training important for any endurance sport?

I come across runners who say, “I run 5k, 10k and 21k which takes a lot of energy, why should I put exact PRESSURE on my body?”

Here are 3 benefits of doing strength training from runners’ perspective!

  • Your pace will improve, you can run faster!

Your speed matters a lot when it comes to any marathons! What determines your speed?

  • Stride length
  • Stride Frequency

If you are a runner, it is important for you to know that stride length means how long is your step and stride frequency relates to how many steps you take per minute/second.

So the technical formula here is,

 Speed= Stride length x Stride frequency.

But, what does this have to do with strength training? Well, to improve your speed/pace you have to take longer strides and of course faster strides

How to take longer strides?

  • Forcing your legs to the ground.

How to put more force?

  • For this, your legs should be strong.

How to make your legs stronger?

  • By doing strength training.

 So, this shows that strength training is required to help runners run faster!

(2)  With Strength training, your endurance will get better!

“How can strength training make endurance better? Endurance training will make endurance better right?” Well, the answer is that strength training and endurance training both are required and helps in increasing the endurance but the mechanism used is different.

Let me take you through some technicalities but in a way, you will understand. Are you aware of maximal aerobic capacity? Maximal aerobic capacity means the maximum rate of inhaling oxygen by your body during any exercise. Maximal aerobic capacity is also called as VO2max.

Your VO2max is made up of 2 components: Central and peripheral

Central component= Heart

Peripheral component= Muscle

  VO2max = Q x (a – Vo2 difference)

Here is the complete breakup

Q is the Cardiac output

The cardiac output means how much blood your heart is able to pump per minute. This covers your central component

(a – Vo2 difference) where a is arteries and v is veins and this means that the difference between the oxygen in your arteries and veins.

Smaller the difference, more the endurance!

In simple words, it is the ability of your body to extract the oxygen from the blood. This covers your peripheral component

The reason why I have discussed this in depth is, because endurance training works on the central component which is the heart but the peripheral component which are the muscles is ignored. To get the maximum endurance it is important for your peripheral component to be strong and strength training here helps. High repetitions (reps) helps in pumping your peripheral component.

Hence, to improve your endurance you should do strength training.

(3) Strength training helps reduce injury risks!

Runners, I am sure you can relate to this! More kms to run, more risk of injuries! When I say injuries here I am talking about overuse injuries.

What is overuse injuries?

  • Your muscles, tendons and bones have a restriction to work.
  • When you cross that restriction, you tend to injure your muscles, tendons and bones.
  • Then post injury either you take a break from your routine or you do some other exercises.

Once the injury is done, we cannot do much about it but as the old adage goes – ‘Prevention is better than cure! Strength training helps in increasing the tolerance of your tissues to work which reduces the risk of overuse injuries and helps you train better

If strength training is important, how much is too much or how much is ideal?

There are 3 main points here which everyone should understand. Strength training of runners completely depends upon,

  • Distance
  • The phase of training (current phases and upcoming phases)
  • Goal

 (1) Distance

  • Greater the distance to be covered, shorter is the strength training requirement.
  • For e.g., if you are running for 5k you need to do more strength training then someone who runs a 21k.
  • Goal strength training of a runner and the adaptability of the stress is completely different from all the other sports/events
  • A 5K runner needs about 65% of endurance training and 35% of strength training and for a runner who is planning to run 21k needs about 80% of endurance training and 20% of strength training.

Just because the proportion of strength training is less, it does not mean that we can skip it. As discussed above, strength training is equally important too.

(2) Phase of training (current phases and upcoming phases)

  • Training phase depends on your competition date
  • For example, your endurance training is lesser when your competition is about 3 months away which is the perfect time to concentrate on strength training.
  • Closer the competition, higher is the endurance training.

For example,

When competition is far away then do 2-4 sets 2-3 times per week

When competition is near then do 1-2 sets 1-2 times per week

Variations in between are always accepted.

(3) Goal

Every runner has a period where there are no marathons. This is called as “off-season”. You might be running very little so this gives you a chance to recover the lost muscle during the endurance period.

Most people are of the notion that strength training is only done to gain muscle mass or get those big biceps, chest and arms but that’s not true. I have mentioned above that strength training for everyone depends upon the goal they want to achieve.

Runners might be thinking that strength training will make them gain weight which will make it difficult for them to run but that’s not true at all. Protocol for runners’ strength training only depends upon their goal and not a generic plan which is followed.

When I talk about a goal for runners, during their off-season phase strength training can be done 3-4 times per week. Whenever the competition period comes near, strength training can be done 1-2 times per week and strength training will only be used to minimize muscle loss.

During endurance training, muscle loss is bound to happen but when you strength train the muscle loss will be reduced. The focus of adding strength training is, to only slow down the process of muscle loss or maintain muscle during the competition phase.

How does this muscle loss happen?

As I mentioned, your body has limited capacity to adapt to things. Either it can be endurance training or strength training. For an endurance athlete, adapting to endurance training is more important than strength training but a blend of both of these is important. Cardio and strength training are 2 opposite goals. While in cardio you burn muscles, strength training helps in building muscles. More endurance means more muscle loss, strength training helps in maintaining those muscles

Finally, which exercises should be included in strength training protocol?

I have been with athletes for a year now where I have seen that maximum of my athletes don’t train their legs or they avoid doing them. They often tell me that running in itself is a good exercise for legs so why should we add additional training?

Well, most of the runners have them but that’s not true. Runners have good endurance in their legs but that doesn’t mean that they are strong.

We have covered a lot of endurance and strength training. Now let me come to exercises that are important. Runners you don’t need to do lots of exercises but few major ones are important.

Focus on these lower body exercises first-

  • Level 1 Squats
  • Level 2 Lunges
  • Level 3 can be with deadlifts

Just as lower body exercises are a must, upper body exercises are also a must and should not be ignored. Well, your upper body counter-balances your lower body.

I am not sure if anybody has noticed but when you move your right leg ahead, your left arm goes ahead. If your upper body is not having enough strength then it can reduce the lower body force to coordinate with your upper body. Your lower body is definitely stronger than your upper body but if the imbalance increases, the performance of runners can be affected.

Focus on these upper body exercises first,

  • Level 1 pushups
  • Level 2 pull-ups
  • Head press

We hope this comprehensive guide empowers you to enhance your running performance through effective strength training. Share your thoughts or ask your questions in the comments below. For personalised guidance, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

By 3 Comments

Inflammation – What you should know?

Benefits_of_Fish_Oil_Blog_Reduce_Inflammation

When you think pain, think inflammation. Inflammation is a good thing. It’s your body’s way to rise up to fight germs/bacteria/infections, heal bruises when you fall, heal torn ligaments/tissues/tendons etc. Once it does its job of fighting out these invaders or foreign organisms, the inflammation should reduce to normal. The problem is when that doesn’t happen.

Have a torn ligament or muscle pulls that your struggling to heal? Seen the best doctors, therapists etc., and still not fixed? Struggling with arthritis and joint pain? Check your CRP (C-Reactive Protein) levels and focus on reducing inflammation. The cure is in reducing inflammation.

Many of us live with chronic inflammation and that’s dangerous. It’s also the reason people – struggle to lose weight, experience painful joint pain, age faster than normal, feel tired thru the day. Also with chronic inflammation there are higher chances of heart disease, Alzheimer’s/Dementia, struggle with diabetes, feel depressed. Low silent inflammation can destroy your nerves and cellular health, suppressing and weakening your immune system, leading to deadly diseases like cancer, etc.

What’s scary is the fact that you can be extremely healthy and fit, but silent inflammation could be eating into you from inside, which is one of the many explainable reasons why cancer or heart attacks can strike down a healthy and young human being.

Checking Cholesterol levels, Vitamin D3, B12, SGOT, SGTP is imperative, but what most people miss out on is checking their CRP levels. (C-Reactive protein). This is such an important protein level to check and a simple blood test will cover that for you.

CRP level will tell you volumes about the amount of inflammation you have in your body. In my years of experience what stands out in a cancer report of a person is an increase in CRP levels and white blood cells and the immediate action is to reduce inflammation thru food and lifestyle change. Diseases breathe in inflamed environments, in environments that are acidic and in environments where there is less oxygen supply to the cells.

Over training causes inflammation. Vigorous exercise, inconsistent exercise and high intensity training which is not planned for your body type will make your CRP levels soar and kill your immunity, which is why many trainers ask their clients to take a Vitamin C and E post workouts. Running marathons without proper nutrition causes massive inflammation.

Chronic stress, Improper nutrition (high fat foods, sugar, artificial sweeteners, doughnuts, white sugar, aerated drinks, salty foods, packaged foods), Smoking causes inflammation. I’ve seen CRP levels fall in a smokers blood report within 10 days of kicking the butt.

How to keep your inflammation in check:

– Smart and moderate exercise

– Meditation and controlling your stress and BP levels

– Nuts and seeds, Green leafy veggies and fruits

– Good fats (like nuts, olive oil, coconut oil)

But, it has been proven that a small amount of alcohol can actually lower CRP levels.

-Vitamin D3, Curcumin (turmeric extract) is one of the best spice based inflammation fighters

Inflammation, the silent orchestrator of health woes, demands our attention. CRP levels offer a symphony of insight. Embrace a melody of smart exercise, mindful nutrition, and stress soothers like meditation. Share your thoughts on inflammation and for more insights, explore Healthy Reads or connect with a certified expert through GOQii’s Personalised Health Coaching here. Your journey to well-being awaits!

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]