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How Vegetarians can put on Muscles?

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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 

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HOW TO GAIN MUSCLE AND LOSE FAT?

Few days ago I had written a blog on Weight loss vs Fat loss and I was flooded with queries on How to Gain Muscle and Lose Fat? So I decided to answer this query through a blog.

Well it is no rocket science, follow few guidelines and you start feeling good about yourself.

In my previous blog I said that you have to gain your muscle to reduce fat, why? Because maintaining muscles in your body requires lot of energy that helps to accelerate your metabolism, which in turn reduces the fat.

Here are the points to follow

** Engage in strength training, at least 1-2/week, as it helps you build muscles.

How? It first breaks your muscle to rebuild it and makes it stronger.

  • Eat on time, say every 2-3 hrs,

As and when you don’t eat, your muscle is utilised as a source of energy, it is a shortcut for your body. Also when you don’t eat for a long time, your body stores food for you, in the form of fat

  • Take care of your protein intake, as it will take care of your body’s muscle level to be maintained
  • Avoid all refined flour, packet foods, as it has preservatives, which will get converted into fat as its empty calorie and no use to body.
  • Maintain sufficient water intake, as your muscle is about 80-90% water, you cannot have dehydrated cell in your body, if you want the metabolism to increase.
  • Cardiovascular Exercises!! This is very important. Your body does burn fat for you when you do cardio but, the body should know that it is supposed to use fat for fuel and hence requires training
  • Most important of all is to maintain your sleep and reduce stress levels.
  • Have good sleep for 7-8 hrs and keep away stress as much as possible.
  • Reduce your intake of sugar as much as possible, instead opt for Jaggery, Dates, Fig, Raw Honey – our very own natural sweetener.
  • Recovery is very important post any exercise

If the body does not  recover well, it will go through a breakdown which is the recipe for losing muscles. So do rest well.

These are few guidelines you can follow. If you follow this properly believe me you will see results however it depends from person to person and consistency on how well you follow this routine. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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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!

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Do Grains Cause a Leaky Gut?

leaky gut

If you’re suffering from chronic diarrhea, constipation, gas or bloating coupled with a poor immune system, your issue might be more than something to do with ‘what you ate last night’. There’s a fair chance that you might be suffering from a leaky gut.

What is a Leaky Gut?

A Leaky Gut, as the word suggests, literally means that the gut/intestine is leaking. Technically, the permeability of intestinal mucosa increases and as a result, a protein called Zonulin and consequently bacteria, toxins, digestive metabolites, and bacterial toxins leak into the bloodstream.

This increases the toxic build-up in the body which manifests itself on the skin, colon, hormones, lungs, liver, lymph and kidneys in the form of bloating, diarrhea and constipation. Autoimmune response could include rheumatoid arthritis, lupus, Celiac disease, migraines, a weak immune system and hormonal imbalances, etc.

The exact cause of a Leaky Gut is not known, but potential causes include a poor diet, chronic stress, toxin overload and imbalances in the gut microbiome or dysbiosis.

The Role of Grains in Increasing Gut Permeability 

Dietary guidelines advise one to eat adequate amounts of (whole) grain products per day and are promoted as the fiber-rich foundation of a healthy diet. The question is, are grains really necessary as a part of our diet or can they be harmful?

Yes, grains are the main source of our energy for daily activities, brain function and even supply us with Vitamins B Complex and minerals like Zinc, Chromium, Iron, Calcium, Magnesium and Manganese, etc. that boost numerous biochemical reactions taking place in our body every moment. Having said that, grains & legumes also contain certain anti-nutritional compound/chemicals which can make them inflammatory and can affect some people.

What are the Anti-Nutritional Compounds in Grains? 

1. Gluten
Gluten is the main structural protein complex of grains like Wheat, Rye and Barley. They are incredibly widespread in modern diets due to the increased intake of processed/refined flour food products such as bread, cakes, pastries, sauces, ready meals and breakfast cereals.

Research has shown that a person with gluten sensitivity, ingesting gluten significantly increases intestinal permeability immediately after the consumption. Studies have shown that the daily consumption of wheat products and other related cereal grains could contribute to the manifestation of chronic inflammation and autoimmune diseases.

Both in vitro and in vivo studies demonstrate that gliadin, by releasing Zonulin and wheat germ agglutinin can both increase intestinal permeability and activate the immune system and have also been confirmed in human studies.

2. Lectins
Grains have different types of lectins but all are not harmful. The harmful ones are Agglutinins and Prolamins. Agglutinins are a natural insecticide to protect crops from insects. But to get a higher yield of crop, grains are genetically modified (GM) to produce more of their natural insecticides which in turn make the grain inflammatory.

Prolamins are also not easily digested and most grains contain a Prolamin similar in structure to gluten. For example, Orzenin in rice or Avenin in oats or Gliadins in wheat.

3. Phytates and Phytic Acid
Phytates and Phytic Acid in the seeds of grains inhibits digestion and absorption of certain minerals (specifically zinc, iron, and calcium) by binding with them in the gut. These are vital for our immune system to function properly. Usually, a small amount of Phytates in diet does not cause a problem, as long as you’re getting adequate nutrients from the rest of your food. But mineral deficiencies may result when grains form the staple diet.

How Can You Manage a Leaky Gut? 

  1. Go for gluten-free grains like bajra, rice, maize, and gluten-free oats. Even ‘gluten-free food products available in the market contain some food additives, food preservatives, some amount of fibre and added sugar which can further damage the gut lining. So, beware and read the nutritional label!
  2. Go for non-GMO and heirloom varieties of seeds that are passed down from generation to generation. Make sure to soak grains overnight in water mixed with a little bit of lemon juice or apple cider vinegar, sprout and slow cook them. These methods also activate Phytase, an enzyme present in the plant that breaks down Phytates.
  3. Don’t rush through your food, chew it slowly and thoroughly so that small particles of food can be well digested and absorbed in the intestine.
  4. Adopt an anti-inflammatory eating plan. Include plenty of colourful, fresh fruit and vegetables, seeds, soaked nuts, plant protein such as beans and lentils and oily fish. At the same time, exclude sugar, processed foods, red meat and alcohol. Fermented foods can replenish natural gut bacteria. Try curd, fermented pickle, sauerkraut, kefir or kombucha.
  5. Vegetables from the nightshade family (Solanaceae) like tomatoes, peppers, eggplant (brinjal) and potatoes, are high in lectins that can damage the gut lining. They don’t even breakdown while cooking. So those with autoimmune diseases should avoid these vegetables as well.

If grains are the staple food, they may obstruct digestion and contribute to a leaky gut. For those with autoimmune diseases or gluten sensitivity, it would be wise to completely exclude grains, pseudo-grains, legumes and nightshades. Also avoid nuts and seeds if they cause any inflammation. Once the intestinal gaps heals, medicines are reduced or stopped and there are no symptom, you may have these foods once in a while.

Medically, Leaky Gut Syndrome is a hypothetical, unrecognized condition.

We hope this article helps you! Do leave your thoughts and questions in the comments below! For further guidance speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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