post workout Archives

April 18, 2022 By Mrinali Dwivedi 5 Comments

Pre & Post Workout Shots You Can Try At Home

Whether you’re working out indoors or outdoors, hydration is imperative throughout a workout and especially before and after! Since you’ve been working out at home all this while, here’s how you can improve your hydration game to the optimum benefits on your performance and outcomes of exercising with these pre & post workout shots!

Pre & Post Workout Shots For Home!

1. Shot of Beetroot Juice for Pre Workout
Beetroot Juice is a supplement with a high nitrate content, that is said to improve physical performance secondary to nitric oxide, which is a component of human blood that helps dilate your blood vessels and aid faster blood circulation, as to provide greater oxygen supply. Supplementation or dietary ingestion of nitrates is known to reduce oxygen requirements during exercise and reduce VO2 max (which indicates better stamina). In measures of time taken to reach exhaustion, beetroot juice showed an association with a fatigue delay effect and exercise performance enhancement.

A short term supplementation with beetroot juice may reduce VO2, giving an ergogenic effect, at less than or equal to VO2 max intensity that makes it possible to enable increased time-to-exhaustion. In addition to improving efficiency and performance, chronic supplementation with beetroot juice may improve cardiorespiratory performance as well. Consumption of Beetroot juice should be initiated in a period of 90 minutes before athletic effort, since the peak value of nitrates occurs within 2-3 hour after ingestion. At least 6-8 mmol of nitrate i.e. juice of 5 medium sized beetroots intake is required to observe an improvement in athletic performance.

2. Shot of Amla Juice for Post Workout
Amla Juice is a reservoir of Vitamin C and essential electrolytes that are of utmost importance for post workout recovery. Post workout is an immunocompromised state where the body is concentrating more on muscle recovery and storage. This makes it imperative to supplement with immune boosting nutrients and electrolytes that may be lost due to sweating, right after a workout session.

Supplementing with amla juice has shown to reduce infection rate in athletes and heavy working out individuals. It also lowers down duration of muscle soreness significantly, which aids early mitigation of muscle cramps. Vitamin C being an antioxidant, reduces inflammation in the body, which is a common after effect of exercising. Chronic supplementation with amla juice is shown to build stronger immunity and improve gut health as well as strengthening the respiratory system.

Intake of amla juice should be initiated within 20 minutes of finishing physical activity as that is when the recovery and restorative activities of the body begin. Juice of 4 medium sized amlas ensures the supply of adequate amounts of Vitamin C and electrolytes.

We hope these pre & post workout shots help you get the most out of your exercises! Do let us know your experience in the comments below. For more on workout out and fitness, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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November 23, 2018 By Trishala Chopra 12 Comments

Ice therapy or Heat therapy- which one should you use after a minor post workout injury or soreness

Whether you run a marathon or go for a trek, you come back with some amount of soreness of the muscles. This is not a factor of only a marathon or a trek, even after your strenuous gym workout there is a possibility of soreness.

Just recently, the players who ran a marathon had some minor aches and pains in their calf muscles. Before approaching me, they had already applied some pain relief ointments but it wasn’t relieving enough. They then got in touch with me to suggest them some kind of instant relief from their ‘Post-Marathon Pain’

My instant reply to them was,

“Drink lots of water & stretch yourself”

This is inevitable, both of this is very important but for a minor post workout injury or soreness, there has to be some kind of support system.

There are 2 things which is commonly used for relieving pain:

Cryotherapy (cold therapy) or more commonly called as ice therapy.
Thermotherapy (Heat therapy)

Which therapy needs to be used completely depends on the kind of injury.

Here are some markers which might be useful for the readers!

What happens when you apply ice?

Our body has skin receptors which pick up different sensations. Different sensations include touch, pressure, pain and temperature.
If you study more about the skin receptors, you will get aware that our body has more of cold receptors than heat receptors.
Whenever you apply ice, your skin activates the cold receptors and once they get activated, they block the sensation of the pain.
After an injury, the area might be red and swollen. Applying ice will help in reducing or preventing the inflammatory response. Ice causes vasoconstriction (narrowing of blood vessels) which reduces blood flow temporarily.

When should you use ice therapy?

If the injury is sudden and acute then ice therapy can be used. Ice will help in preventing the swelling and giving pain relief by reducing the blood flow to that area.

For example: –

If you sprain your ankle during a marathon or trekking or while working out in the gym; apply a pack of ice to reduce the swelling. The earlier you apply ice, better would be the effect in healing.

Ice pack can also be applied on soft tissue injuries.

For example: –

Applying ice after a strenuous workout will help in relieving the muscle soreness and aid the recovery process.

Try using ice for 4 times day for 2 days, if the pain persists you can visit your doctor or physiotherapist.

When you should avoid ice therapy?

“Ice is good, but not always!”

Avoid applying ice on open wounds.
If you are a high B.P patient, avoid icing on the shoulder and near the neck region. It will raise up the systolic and diastolic pressure because of decrease in blood flow.
Do not apply ice before a workout but if your workout consist of stretches for healing the acute injury then apply ice will help in faster recovery.
If you are having issues with blood circulation, avoid icing.
If you have stiff joints, applying ice will increase the stiffness.
If the pain becomes chronic that is more than 72 hours, icing is not a good option as now ice is not needed to stop the blood flow.
If you have a low back pain for a long time, icing won’t work.

For how long should you continue with the ice therapy session?

For a minor post workout injury, 15 mins is the most optimal time.
To deal with acute soft tissue injury, 10 mins’ session is optimal.
Deeper the injury, longer is the icing time. For example, hamstring injury might need longer icing time then injury on the finger.
Be careful about the icing duration because excess of icing might cause pain due to lack of blood flow. If you have sensitive skin, applying ice directly to the skin might not be a good option.

How to use ice therapy?

Ice packs (frozen packets) are the best and most portable option as it will adapt and mould to the body part accordingly.
You can also hold ice in a towel and apply it on the injury. The towel here will give bee an addition to compression.
For the people who have sensitive skin, they can keep a barrier between the skin and ice. Thin cloth or light cotton can help in this case.

This was all about cryotherapy which is most commonly used, but what about thermotherapy (heat therapy)? Here is some basic information about the same!

What happens when you give heat therapy?

Heat therapy is also used for relieving pain and aid the healing process.
When you apply heat to the injury, unlike ice therapy which first causes vasoconstriction and then vasodilation whereas heat therapy directly causes vasodilation which increases the blood flow to the injured part.

When should you use heat therapy?

You can use heat therapy for chronic pain. After 72 hours, once the injury has crossed the acute stage and the inflammation is reduced, heat can be giving to aid the healing process.
Heating can reduce your stiffness as well because it increases the blood flow to the stiff part making it more flexible.

In what cases, you should avoid heat therapy?

Do not apply heat to the fresh injury. This can cause increase of blood flow which can increase the inflammation.
Never apply heat to the places where it is swollen. Only ice should be used till the swelling has come down.

For how long should be the heat therapy session?

18-20 mins is the most optimal time for heat therapy session but this doesn’t remain the same for all.
It entirely depends on the type of heating method used.
It is advisable to keep a barrier between the skin and the heat pack to avoid the direct contact and burning sensation.
Comfort level is very important in heat therapy sessions. You should get optimal heat, excess of it might make you uncomfortable.

How to apply heat therapy?

Whole body heat therapy like steam, sauna and jacuzzi can also be used to give you complete relaxation.
Applying heat pack without direct contact to the injured part is a great way to aid the healing process.

This basic knowledge on Ice and Heat therapy should help everyone who is working out or running a marathon or goes for a trek very often. So, next time before reaching out to any painkillers or pain relief ointments; reach out to the things mentioned in this article! But if you are not sure about your injury, it is always better to get in touch with your trainer, doctor or any physiotherapist.

May 1, 2018 By Anushree Ashtekar 2 Comments

Water Intake Pre, During and Post Workout

Water is an indispensable part of our daily diet. It is a chemical component that makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. In fact, for people who perform rigorous workouts and play a sport, optimum hydration is a must.

Thirst is a late indicator of dehydration; when thirsty, our body is already dehydrated at cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well-hydrated body. Along with the diet, we must also pay attention to what and how much water we drink.

But, why is it so important?

Pre-workout water intake: If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramped easily. That is essential because water forms a major part of our muscles and also helps in keeping the joints well lubricated. The water intake must start well 2 to 3 hours before a workout or any sporting activity. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much or works out in scorching heat, he must have at least 500-600 ml of water 2-3 hours prior to exercise. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

Water intake during workout: The consumption here depends on the duration of the activity. If the exercise or sports event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high-intensity workout or sports event (marathon, a game of football, etc) that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.
Post-workout water intake: After exercise or any sports event, we need to pay good attention to eating and drinking right. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after the exercise/event, for the next few hours work on improving your hydration status. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many times, your performance in workouts and sports can be improved only with optimum hydration.

Lastly, whatever may be your goals, remember to consult a sports nutritionist about it.

May 13, 2014 By Vrushali Athavle 8 Comments

Pre and post workout meals: Is it Important?

I was sitting in my office when I heard some loud noises coming from outside. It seemed like two men were having a heated argument. Curiously I stepped out to find out what was wrong. It was a customer who seemed to be very disappointed. Despite being regular to the gym and following the workouts as told by his trainer, he was not getting the desired results of weight loss leave alone a good physique. The receptionist was trying to explain to him, to take nutrition consultation but he was like “I eat very less, so diet should not be a problem”. Ain’t we all are own doctors and nutritionist and we really do not need the right consultation.

Looking at the never ending argument I went up to him personally to talk to him and tried to understand his problem. Through the conversation and after taking down his detailed history, I arrived at the conclusion that he is very passionate about workouts and hence manages to do it even when he is traveling. But his diet was miserable. I explained to him that diet and exercise go hand in hand. In fact, diet contributes 70% and exercise 30% to achieve the desired results. But 70% diet doest mean, you have to eat less, it means right meal, at right time, in right proportion. Hence, it is very necessary to look into your pre and post workout meals. He was taken aback at what I was saying and asked me to explain what are these pre and post workout meals?

I started with the importance of pre workout meals. The way your car requires fuel to run, the same way our body also requires fuel in the form of food to perform better during workouts. The same analogy applies. Pre workout meals should usually be a combination of complex carbohydrates and simple carbohydrates for slow and steady release of energy throughout your workout. Along with carbohydrates adding a small amount of protein helps to decrease the exercise induced muscle loss. Now when you exercise, blood flow is diverted away from your digestive system to your muscles. Hence one should avoid meals which take time to digest like meals high in fats and fiber. Ideally one should eat about 2 to 3 hours before the workout to give time for your system to move the food out of the stomach and begin digestion and absorption.

Some of the examples for pre workout meals can be whole wheat toast with banana and low fat yogurt and fruit smoothies with some granola bar or any traditional Indian meal.

At this point I was interrupted saying “This seems interesting, but what when I go for early morning workout. I do not feel like eating so much”.

For early morning workouts, your glycogen (stored carbohydrates) and blood sugar levels are low. The time between your last meal at night and early morning, tends to be between 10 to 12 hours. During this overnight fast, your glycogen stores slowly decline, because it is being used up to keep various bodily functions going while you sleep. So for early morning workouts, eating a small amount of rapidly digestible carbohydrate like any seasonal fruit would be the best choice.

Ohhh great so I can have a banana before workout.

Yes banana can be a perfect option as it is rich in potassium, which drops down when you sweat a lot during workouts.

Are post workout meals also as important to consider as pre workout meals? Was his second query.

Yes absolutely. Immediately after workout our muscle cells develop high insulin sensitivity, which means that 30 to 45 minutes post workout our body gets a window of opportunity to absorb nutrients into our muscle cells and recover them faster. Thus, one should have such a meal which leads to increase in insulin levels to arrest muscle breakdown, increase the speed of glycogen re-synthesis, increase both the size and strength of muscles tissue, increase blood flow to the muscles which improves both nutrient delivery as well as removal of waste like carbon dioxide, lactic acid from muscle and bring downs the cortisol level, helping the body to maintain its immune functions as well.

Post workout meal should comprise of

Water to quench the thirst and to come out of the post workout dehydration.
Easily digestible carbohydrates like banana or potato to replenish your glycogen stores and your blood sugar level without disrupting the blood flow much to the worked out muscles and to spare the muscle/protein to be used as a source of energy.
First class proteins like chicken, fish, eggs, paneer, whey protein shakes, which will provide the body with all the required amino acids to carry out its repair work and arrest further tissue damage.
Antioxidants to help the body recover from free radicals that are generated during exercise.
Bottom line is to be aware and understand the importance of diet along with exercise and to start following a proper exercise regime with proper pre and post workout meals.

Ice therapy or Heat therapy- which one should you use after a minor post workout injury or soreness

Water Intake Pre, During and Post Workout

Pre and post workout meals: Is it Important?

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