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What You Should Eat After a Workout

workoutWith the recent self-quarantine due to the coronavirus in full effect, most of us have been working out at home. We understand that exercise is important to keep ourselves fit, healthy and build immunity but one thing that we need to watch out for is what we eat after a workout. Eating the right food post workout is important for several reasons.

When you exercise your muscles use glycogen as a fuel to provide you optimum energy. This results in partial depletion of glycogen from your muscles. Some of the proteins in your muscles also get broken down and depleted, especially when you do strength training. After you workout, your muscles try to replenish these stores within 30-45 minutes of workout. That is the reason why you should eat after a workout so that muscle recovery happens quicker and less wear and tear of muscles occur. This ultimately leads to muscle growth, which is our main goal.

The Right Nutrition

Not only eating but also eating the right food is important. Proteins, as discussed above, get depleted. Thereby, eating the right amount of protein (0.3-05 gm/kg body weight) just after workout gives your body the amino acids required for muscle recovery and growth.

Glycogen is used as a fuel by body therefore eating carbohydrates (1.1 – 1.5 gm/kg body weight) within 30 minutes of workout helps in glycogen re-synthesis. A combination of both carbs and proteins helps in maximizing protein and glycogen synthesis.

Don’t shy away from including some fat in your meal as well. A little bit of it will not harm your recovery. In fact, fat is required by your body to absorb all the fat soluble vitamins.

Last but not the least, you should keep yourself hydrated always. As drinking enough water will help in better recovery and next day’s performance.

What Should You Eat After a Workout?

  • Brown bread and Peanut butter
  • Egg whites and toast
  • Chocolate milkshake (Avoid sugar if you are aiming at weight loss)
  • Chicken, brown rice and veggies
  • Quinoa with plenty of veggies or like a salad
  • Sweet potato
  • Cornflakes and milk
  • Banana milkshake
  • Fruit smoothie – Fruit of your favourite choice + Yogurt
  • Salad containing seeds like chia, sunflower and flax seeds

Don’t let social isolation or self-quarantine hamper your routine! Try these foods after a good home workout to strengthen your body and your immunity. If you need guidance for home workouts or more tips to build your immunity, tune in to LIVE classes on GOQii Play.

Let’s get stronger and #BeTheForce against COVID-19 together. 

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Faith, Patience and Persistence – Kumarswamy Remala User Journey

Kumarswamy Remala

What motivates you to push past your limits and achieve your goals? What drives you to stay active mile after mile? Is it determination? Is it a poster you read that charged you up? There may be many reasons such as building confidence, wanting to be there for your family and friends, the desire to live longer and healthier – but as we all know, motivation runs out as quickly as it comes. Determination without the right guidance is meaningless. But with the right guidance, faith in your coach, patience and persistence, anything is achievable. Don’t believe us? Ask our player Kumarswamy Remala. 

Life Before GOQii 

Kumarswamy Remala is a 33 year old working professional from Bangalore. Since childhood, he has been a complete foodie. However, to balance it out, he used to be very active. Cricket and badminton were his favorite in college. He even kept himself active intermittently after joining a workplace. In December 2015, he suffered a back injury which put a halt to all his physical activities for a while. 

To add to this, he worked in rotational shifts which moved from morning shifts to late night shifts. This worsened his eating habits as pizzas, junk food and alcohol became a staple. His sweet tooth along with a penchant for trying different recipes added to his weight gain. He went from 80kg to slowly accumulating another 20-24kg over a period of time.  

Motivation to Change and Joining GOQii

His health began taking a turn for the worse. He knew he had to change but the real motivation came through when his child was born in 2017. Kumarswamy Remala realized that he could not hold his child for a long time due to his back pain or even play with him due to his weight issues. This made him feel quite unhappy about himself and he finally decided to do something about it. He did not want to miss giving a 100% to his child. It was in 2019, approximately 6 months ago that one of his colleagues introduced him to GOQii. 

Kumarswamy Remala Turns His Lifestyle Around! 

After coming onboard GOQii, he began to strictly adhere to the habits set by his coach. His changes included: 

  • Reducing rice intake. Although difficult, he managed to switch to less rice and began eating more salads for both meals. His plate now is 60% veggies! 
  • Reduce the intake of sweets and consume natural sugars like dates, dark chocolate, etc. 
  • Begin consuming plant protein powder supplements post-workout and chia seeds water to control the in-between hunger pangs. 
  • Finish dinner before 9 during his night shift and just eat a fruit or muesli with milk if he feels hungry at night. 
  • Drink ACV water in the morning to boost metabolism.
  • Get active for at least 5 days a week by working out in a gym.  

Making the Shift! 

Currently, Kumarswamy Remala weights 84kg. That’s a reduction of 16kg in a span of 6 months with GOQii. He says he feels really good about himself for having achieved his goal. He is able to concentrate on work better than before. In fact, he has begun pursuing his passion for badminton again as and when time permits and also enjoys spending time with his family like he couldn’t before! 

He is thankful to his GOQii Coach for the inputs shared on portion control, suggestions and tips on how to eat healthy during his night shift and for sharing healthy recipes which appease the chef in him. He interacts with his coach regularly and logs his activities without fail every day. He purchases a lot of products from the GOQii Health Store, in fact, he purchases half his groceries from here. He has subscribed to GOQii Play coaches like Tufail Qureshi, Ronak Gajjar and Bhumika Uniyal for a mix of fitness and yoga. 

In closing, he says that it is easy to manage your health when you have somebody guiding you at every step. He says this job is done extremely well by GOQii and all you need to do is have faith in your Coach, patience for results and be persistent in your efforts to achieve your goals! 

We hope this story inspires you to get off that couch, Level Up and Get Active! Do leave your thoughts in the comments below. 

#BeTheForce 

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Your Guide to GOQii Trail Challenge 2019

GOQii Trail Challenge

If you joined us for GOQii Trail Challenge 2018, you know what lies ahead of you and if this is your first time, you’re about to step into the heart of nature – a journey filled with challenges, beautiful vistas and an experience you will never forget.

The 50km trail might seem daunting but if your body and mind can endure it, there’s nothing more satisfying in the world than the feeling of crossing the finish line. In this article, we’re going to suggest the best practices which will help you complete the trail like a champ!

Let’s begin!

GOQii Trail Challenge Gear List & Dos and Don’ts

We’ve made a list of essentials you will need to carry along with you on the trail:

  • Daypack (30L) and a small daypack of about 10-15L which you will use during the challenge.
  • Max pair of 2 clothes and a light jacket as it will be chilly in the morning and at night.
  • Sleeping bag or a light cotton bedsheet or a shawl. Avoid carrying anything too heavy. 
  • 2L hydra pouch or a 2x1L water bottle. Don’t forget some chocolate, energy bars or nuts you can munch on while walking. Carry Electoral or ORS mixed with your bottle of water.
  • Personal medication you might need or take regularly.
  • Carry a ziplock bag for your wallet and phone.
  • Floaters, extra socks, torchlight with extra batteries
  • Hat/Cap, sunglasses, sunscreen and insect repellent.
  • Avoid carrying any electronic gadgets like iPods or iPads. You can use your smart phone as a camera.

What to Keep in Mind While Walking

  • Walk straight. Avoid sitting and climbing down slopes and you’ll experience more pain further down the road.
  • When tired, don’t sit down on the trail. This will tighten your muscles and make it more difficult to walk. If you must sit, don’t do it immediately. Standing and resting is better!
  • When you halt for a break, take small sips of water as opposed to large gulps.
  • If you feel uneasy, inform your teammates before things go out of hand.
  • Don’t walk on the trail with earphones listening to music, it could be hazardous.
  • Avoid littering and talking too loudly. Respect nature and the surrounding environment.

GTC 2019Follow these few basics and you’re all good to go! In fact, to make it even easier for you, we’ve prepared a hack list that consists of a few golden rules, walking strategy, what to eat, injury prevention and so on. Check the list here: http://www.goqii.com/gtc/hacklist. You can also watch this video tutorial for any help you might need to tape your foot the right way: https://www.youtube.com/watch?v=uU29tXBMAZs

Now that you’ve got all the details you need, we’ll see you at the trail venue on the 6th of December! Here’s wishing all the participants the very best. Let’s make #LifeWorthWalking

#BeTheForce

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Almond Milk! Cheers to Good Health!

In recent months, you must have come across the term Almond Milk either in some recipes or even cooking shows. Ever wondered what it is or how it is made? Surely, it isn’t the already famous “Badam Milk” that we’re used to but something totally different from that! 

Almond Milk, in its essence, is an inexpensive, healthy alternative to conventional dairy that you can easily make at home. It is great for those who cannot or choose not to drink cow’s milk. It is made by grinding almonds, mixing them with water and filtering the mixture to create a product that looks a lot like milk and has a nutty flavour. 

Homemade Almond Milk Recipe 

  1. Soak 1 cup of almonds for up to 2 days 
  2. Drain and rinse the almonds 
  3. Blend almonds with 2 cups of water
  4. Line a glass measuring cup with cheesecloth or a nut bag 
  5. Pour the blended almonds in 
  6. Squeeze and press to extract about 2 cups of milk
  7. Refrigerate and use within 2 days 

Nutritional Value

Serving: 1/2 cup | Calories: 34kcal | Carbohydrates: 1.9g | Protein: 1.9g | Fat: 4g | Saturated Fat: 0.3g | Sodium: 6mg | Fiber: 1g | Sugar: 0.4g

Health Benefits of Almond Milk 

Before trying any recipe, you should know the benefits it provides so we can consume it in the right portion size, at the right time and with the right meal. 

Let’s have a closer look at the health benefits that almond milk provides. 

  • Low-Calorie Drink: How can something made from almonds, which itself is high in calories, can be low in calories? Thanks to the processing used to make it, only a small portion of almonds is present in the finished product. This makes it great for people who want to cut on calories and lose weight without compromising taste. Unsweetened almond milk contains up to 80% fewer calories than regular dairy milk. Using it as a replacement for cow’s milk could be an effective weight loss strategy.
  • Low in Sugar: Homemade almond milk is low in sugar, which makes this nutty milk a guilt-free drink! Although commercially available ones might have sugar added to them, the homemade recipe above leaves the sugar content up to you. More so, since diabetics need to limit their carb intake, replacing dairy milk with almond milk may be a good way to achieve this. 
  • Hello Vitamin E: Not only is Almond Milk low in calories, but it is also a good way to sip in some Vitamin E, providing 37% of the daily Vitamin E requirement in just 30ml. Vitamin E is a powerful antioxidant that combats inflammation and stress in the body.
  • Naturally, Lactose-Free: This is a boon for people with lactose intolerance and irritable bowel syndrome (IBS) as Almond Milk is naturally lactose-free, making it a good alternative to dairy. 
  • Go Dairy Free and Vegan: Whether it is religious beliefs, health and environment or a lifestyle choice, veganism is the “in trend” right now and almond milk is nothing less than a blessing to Vegans. Albeit, it is low in protein and is not suitable as a full replacement for dairy in young children. 
  • Recipe Rich: If you’re worried that consuming this product will be boring, you need not worry. It can be used in various recipes. Apart from a refreshing beverage, it can be used along with cereal, muesli or oats for breakfast, in tea, coffee or hot chocolate, smoothies, while baking muffins and pancakes, soups, dressing, homemade ice creams or almond yoghurt! There are plenty of options to keep you interested! 

How excited are you to try this recipe at home? If you try it, do share your experience in the comments below! 

#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 […]