GOQii

Blog

Search Results for: nutrition

By 1 Comment

Dietary Supplements For Bodybuilding: Who Needs Them and When

dietary supplementsWith everyone focusing on their health, we’re also getting to hear about dietary supplements which improve our health or build our bodies and we’re probably consuming them without knowing their uses or side effects as well. There are many young athletes who want to excel at their respective sport but most of them haven’t mastered the art of proper eating behaviors to sustain a healthy lifestyle. Influenced by peers, social media or ads which claim incredible effects, there are many people who are turning to these dietary supplements. 

What Are Dietary Supplements? 

Nutritional or dietary  supplements are basically taken to meet our nutritional requirements. These include: 

  • Whey Protein 
  • Casein 
  • BCAA (Brand Chain Amino Acid) 
  • L-Arginine 

1. Whey Protein
Whey is essentially a milk protein consisting of essential amino acids which are absorbed quickly by the body. It is one of the safest proteins out there and can be used by beginners as well as bodybuilders. It’s purpose is to fulfill your daily protein requirement whether you workout or don’t. It promotes lean muscle mass growth and helps with muscle protein synthesis. Just ensure that you buy it from authentic sources because of adulteration and avoid any variants which have added sugars. If your purpose is to lose weight, start with a weight training regime along with whey protein consumption. Ideal time to consume whey is within 15 mins after your workout.

2. Creatine
It is an amino acid found in the muscle cells which is responsible for producing energy through the anaerobic pathway. It boosts power, helps improve strength, increase lean muscle mass and helps the muscle recover more quickly during exercise. There should be a good intake of water and the person must follow a proper diet for creatine to be absorbed by the body. Creatine supplements should not be taken along with food. Creatine doesn’t give instant effect and it should be taken in regular cycles. This is not for everyone though. Avoid using it if you’re a beginner as your muscle density isn’t built as much as an intermediate or advanced level bodybuilder. It should be taken post your workout within 20-30 minutes. Please note that too much creatine can harm your body so use it in moderation.  

3. BCAA
BCAA are a group of 3 essential amino acids: leucine, isoleucine and valine. They increase protein synthesis and muscle growth, reduce fatigue, reduce tiredness after exercising, prevent muscle loss, rapidly absorbed by the body and provide additional fuel for working muscles.

The ideal time to consume BCAA is during exercises when sports drinks/carbohydrates are not required. It can be mixed with water and consumed.

4. L-Arginine
It is needed in the synthesis of most of the proteins and hence it helps increase muscle mass. In simpler terms, it expands your blood vessels, allowing more blood flow to reach your muscles which help you get a good pump during your workout. It’s great as a pre-workout supplement as it supports your body during workouts. A bodybuilder, strength or endurance athlete can take L-Arginine. The ideal time to consume L-Arginine is 30 minutes before a workout.  

All of the above supplements are readily available on the GOQii Health Store – within the GOQii App. Remember that supplements cannot replace proper meals. So follow a proper diet and back it up with dietary supplements depending on your goal.

We hope this article helps you! Find more articles on fitness and nutrition here. You can also get all this information and more, directly from a GOQii Coach by subscribing to Personalised Health Coaching here. 

#BeTheForce

By 2 Comments

Healthy Eating: Fruit and Chia Salad With Nuts

healthy eatingIs preparing evening snacks a challenge for you? If you haven’t figured out what you’ll be eating today, this Fruit and Chia Salad with Nuts is perfect! This healthy recipe is filling and it will satisfy your sweet tooth as well. It can also be served as a cold dessert to beat the heat!

Ingredients:

  • Apple/Banana/Ripe Mango – 1 medium size chopped
  • Strawberries – 5-6
  • Kiwi – 1 medium size chopped
  • Chia seeds – 1 tbsp
  • Almond milk/ Coconut milk/ Low-fat milk – ½ cup (100 ml)
  • Honey – 1 tsp
  • Walnuts (4 halves), almonds (5), Pista (5), Cashews (4)
  • Cinnamon powder

Method:

  1. Chop all the nuts roughly
  2. Heat a pan and roast the chopped nuts for 3-4 minutes on low to medium flame to make them brittle and crunchy
  3. Take 100ml low-fat milk/ coconut milk/ almond milk, add 1 tablespoon of chia seeds, pinch of cinnamon powder and 1 tsp of honey in it
  4. Allow this mixture to stay in refrigerator overnight or for 8-10 hours to allow the chia seeds to swell up
  5. Take a mason jar or a glass and start layering
  6. Add chopped mangoes to base and add milk + chia seeds mixture on it to cover the mangoes
  7. To this, add the chopped kiwi and again add milk + chia seeds mixture on it
  8. Top this with chopped strawberries and again some milk + chia seeds mixture
  9. Add the roasted nuts on top

Please Note: If you’re allergic to nuts, replace them with seeds.

Highlights of the Fruit and Chia Salad Recipe 

  • Chia seeds are very rich in omega 3 fatty acids and fiber which makes this snack very filling
  • You can add seasonal fruits of your own choice and get all the seasonal nutrients
  • This will give a variation to your normal fruit intake

Did you like this fruit and chia salad with nuts recipe? Have you already tried it out? Share a pic on social media or the GOQii Arena and tag us! You can find more healthy recipes here.

To get more advice on recipes, nutrition and diet tips from an expert, subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce

By 1 Comment

Healthy Eating: The Ultimate Satiety Milkshake Recipe

Ultimate Satiety Milkshake RecipeIf you’re looking for a snack or something to fill in your mid meals or the perfect way to start your day, look no further! Here’s a healthy and delicious ultimate satiety milkshake recipe, loaded with all the essential nutrients in one power-packed glass! The best part of this recipe is that there is “no added sugar” – so you can enjoy this treat completely guilt-free during summer. 

What You Will Need:

  • Milk – 200 ml
  • Dates – 3
  • Anjeer – 2
  • Almonds – 5
  • Walnuts – 5
  • Chia seeds – 1 tsp
  • Cinnamon powder – ¼ tsp

Note: You can use basil seeds (soaked for 30 min) instead of chia seeds or 1 tsp of roasted flax seeds (add this while you blend the shake and not after).

How To Prepare:

  1. Add chia seeds In a glass of water and allow this to soak overnight or for 5-7 hours. While making the milkshake, strain the excess water and keep the soaked chia seeds aside. Also soak the anjeer, walnuts and almonds overnight or for 2-3 hours.
  2. In a mixer jar, add dates, walnuts, almonds and anjeer – blend them finely. Slowly add the milk and give it a blend.
  3. In a glass, pour the dry fruit milkshake, add the soaked chia seeds on top and sprinkle the cinnamon powder.

Highlights of the Ultimate Satiety Milkshake:

  • The seeds provide the required healthy fats and a lot of fiber. These components keep you fuller for longer. 
  • Rich in protein and good carbs.
  • A glass can keep you full for 2 hours minimum.
  • You can also add fruits to up the nutritional value of this milkshake. Albeit, diabetics should avoid adding fruits. 

We hope you enjoy this ultimate satiety milkshake recipe. Do leave your thoughts in the comments below! Check out more healthy recipes here or speak to a GOQii Coach by subscribing to Personalised Health Coaching here. 

#BeTheForce 

By 11 Comments

Mangoes: To Eat or Not To Eat!

MangoesWorried that eating a Mango will lead to weight gain? Even the largest mango would hardly be 110 cal. It’s not the mango that makes you fat. A 100-gram mango contains 75 calories and a larger one approximately 107 -130 calories depending on the size.

Now consuming one medium-sized mango is perfectly fine, so long as you follow my thumb rule of consuming a couple of nuts immediately after the fruit  (so that the simple sugars in the fruit, don’t raise your blood sugar levels to fast. The fibre in the nuts stabilize that effect).

Mangoes Have A Number Of Health Benefits

  • Rich in Vitamins and Minerals: They are loaded with antioxidants and Vitamin A, C, E, Thiamine and several minerals.
  • Anti-Cancer Properties: It is high in soluble dietary fibre known as pectin. A scientist has identified a strong link between eating lots of fibre and a lower risk of cancer of the gastrointestinal tract. A cup of sliced mangoes (around 165 gram) contains 76 percent of the needed daily value of vitamin C, a potent antioxidant which helps protect cells from free radical damage and reduces the risk of cancer.
  • Eye Health: They are rich in vitamin A that promotes eye health and prevents dryness of the eye.
  • Digestion: They contain enzymes that aid protein metabolism and digestion. The fruit is also rich in fibre and helps prevent constipation.
  • Acne and skin: Mango pulp when rubbed on the face can help cure acne and soothe the skin. It promotes great complexion and hence, is a vital ingredient in many cosmetic products and creams.
  • Rich in Vitamin E: They contain vitamin E that regulates sex hormones and boosts sex drive.
  • Boosts Memory & Concentration: Mangoes are excellent for children. Serve during breakfast or while they are studying for exams, as mango has the ability to boost concentration levels and memory.
  • Gain Weight: Mangoes blended with whole milk and dates help put on weight
  • For Diabetics: Even though high in sugar, they can be given in moderation to a person who is diabetic. Its best served with high fibre food like oats or muesli (chop a mango and add it to the oats, porridge or muesli), so blood sugar levels are regulated. Mangoes are low GI foods, so they would not have a negative impact unless eaten at the wrong time and in the wrong quantity.

For those watching their weight, indulge in a mango a day, if it’s a large mango, share it.  If you have two mangoes in a day (moderation is key), then have other low sugar fruits like banana, berries, or oranges, on that day and eat fibre foods. The combination of mango and sugar, for example in a shake or smoothie, is what makes it dangerous for our weight and sugar levels. So eat the fruit whole and in its natural form.

Did this article help you? Let us know in the comments below. Learn more on nutrition here or just speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

#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 […]