pre 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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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.

January 20, 2018 By Trishala Chopra 27 Comments

All you need to know about pre-and post-workout supplements!

Working out and still not losing weight or recovery process is slow? Then there is something wrong with the pattern.

In conversations with my players, many a times people have told me that they have been working out for more than a year now but, it has not been effective. I too wondered what could be the reason and concluded that most people complaining are the ones who are not taking care of their pre-and post-workout meals.

In India, people focus on 3 major meals that are Breakfast, lunch, and dinner. Then the 6-meal plan came into play where 2 snacks i.e. mid-morning and evening snacks were included to fill in the gap but, most who go for their workout tend to skip the most important meals which are the pre-and post-workout meal.

For me, it is as important as having my breakfast, lunch or dinner.

Now, when I say workout, I don’t mean that heavy gym workout alone. The workout can include walking or jogging as well. 30 or 45 minutes of brisk walking also requires pre-and post-workout foods. If this is rightly followed for weight loss even walking helps.

People working out in the gym are often advised to start taking supplements the moment they hit the gym. That’s okay to some extent but is it enough?

Get your facts clear with this article! I hope this helps

(1) Carbohydrates

When: – Pre and post-workout

Why?

– Carbohydrates are responsible for refueling the muscles by getting stored in the body in the form of glycogen. When the levels of glycogen reduce in the body, we feel fatigued.

– During workout sessions, stored glycogen is used up by the body to give energy.

– If carbohydrates are not taken before the workout, the stored glycogen will be completely used up and it will have no backup energy left for the body which ultimately leads to workout energy.

– Here, when I talk about carbohydrates, I am not asking you to hog chapattis or a bowl of rice. The carbohydrates taken before workout must be simple carbohydrates like fruits or fruit juices. A special sports drink can help in such cases.

– If the workout comprises of high-intensity workout for an hour, then one must take up around 4.2 grams of carbohydrates per kg workout.

– 4.2 grams is the average carbohydrate which one can take however it is different from workout to workout and person to person.

– It is always better to consult your health coach before selecting the pre-workout carbohydrates quantity.

(2) Proteins (Amino acid blend)

When: – Pre – and post-workout (pre-workout could be optional but it is must post workout)

Why?

– Here, we I talk about proteins, I am talking about BCAA blend.

– BCAA stands for branched chain amino acids.

– This BCAA blend specifically contains 3 main amino acids which are leucine, isoleucine, and valine.

– There might be a question coming in reader’s mind that there are many other amino acids then why am I focusing on these three? It is mainly because these 3 amino acids are responsible for digestion, repairing of body tissues and performing the main functions of proteins that are growth and body building.

– For people who are looking forward to building muscles then BCAA blend becomes very essential for them.

– For others, proteins post-workout helps in repairing the muscles and tissues which have worn off during an intense workout.

– Milk is a very good option for post-workout foods.

– Foods like meat and eggs have BCAA in them which becomes an ideal post workout foods.

(3) Caffeine

When: – Pre-workout

Why?

– If you don’t want tiring workout sessions, then it is preferable to take caffeine supplement pre-workout.

– Researchers have shown that caffeine helps in improving the endurance during the workout sessions.

– When it comes to caffeine supplement, the dosage is very important because an overdose of caffeine can make you nauseous and nervous.

– 2 g in Luke warm water is the most optimal dosage.

– If you are suffering from caffeine sensitivity, then you can avoid taking this as you might get dizzy.

(4) Whey protein

When: – Post workout

Why?

– Whey protein concentrate and isolate are best to post workout supplement because whey helps in a quick boost in the muscle recovery and it also helps in quick muscle growth.

– Whey hydrolysate and casein helps in increasing the absorption of amino acids in the body making it an excellent post workout supplement.

(5) Vitamin C

When: – Pre and post workout

Why?

– Vitamin C supplement is usually taken to deal with common cold and cough but that’s not all.

– Vitamin C helps in dealing with the stress which could be a strenuous workout as well.

– Vitamin C is an antioxidant which helps in dealing with the metabolic stress.

– Vitamin C helps in strengthening the immune system during a strenuous workout.

September 13, 2016 By Hira Junaid 1 Comment

8 Foods you should include in your Pre-Workout Meal

Most people who work out regularly are very particular about their body and fitness levels. However,one of the main questions that they constantly battle within themselves is whether to feed or fast before a workout?For your body to continue performing well, you’ve got to fuel up-and that means eating the right foods before your workout. Not eating before a workout can result in low blood sugar, which leads to fatigue.

Manuel Villacorta, R.D., author of Eating Free and Peruvian Power Foods says, “If I don’t have my pre-exercise meal, my workout isn’t the same and it feels like a waste.” “If you fuel correctly, you will work out harder,” he adds.

Here are some Pre work out food options :

We are well aware that protein is vital for muscle growth and carbs are crucial for energy.But, certain foods are better than others for fueling up your body before you work out. After all, you use different muscles and burn out different levels of calories depending on if you’re lifting, doing High Intensity Interval Training (HIIT) or doing cardio.

Eating clean prior will give you the pump to rip up that work out. You should ideally eat at least 1 hour before the work out. This will do three things: sustain energy, boost your performance and speed up the recovery process.

Pre-workout food needs to have carbohydrates, some protein and some fat, to get you through longer workouts by providing you with energy. It also has to be light enough so that it doesn’t weigh you down or make you lethargic.

FRUITS

Fruits- mainly Banana and Apple are one of the most perfect pre workout food as they are loaded with digestible carbs, packed with minerals such as potassium and fiber which helps to maintain both nerve and muscle function. According to Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport, Bananas are nature’s Power Bar. They are also linked in lowering the blood pressure, boosting the alertness, etc.The carbs from fruits break down quickly and the protein is used later to prevent the damage of muscle.

PEANUT BAR

Peanut bar is a perfect pre workout snack if you’re hitting the gym straight from work/office, as these are portable and energizing yet wholesome. It provides carbs to fuel up your muscles and is rich in fiber, protein, necessary fats, etc. It will keep your stomach satisfied and the energy levels up.

GREEK YOGURT

It has double the amount of protein than a regular yogurt, has fewer carbs, sodium, and sugars, making it a pre-workout supplement power house. Unless you’re lactose intolerant, it is very easy on the stomach. What you get is a mix of fast and slow digesting proteins, which provide muscle-building amino acids while you work out. You can add fruit, whole-grain cereal or honey, for an extra kick of energy.

AVOCADO

For a sustained workout, eating an avocado just a few hours prior can provide valuable and healthy fat for that energy boost when depletion of carbohydrates occur. A small avocado is enoughsince you don’t need a lot of fat. But, don’t be afraid of this kind of fat. Avocado also contains vitamins that help your body metabolize all those healthy carbs and proteins you’ve been packing away.

NUTS & SEEDS

Munching nuts and seeds is the best for pre-workout nutrition as they cover all your macronutrient bases, having carbs, protein, and fat. Eating a few nuts/seeds during a sustained workout can also provide a boost of energy to keep you going during endurance activities. I personally love chia seeds, as they’re loaded with omega-3 fats for sustained energy, protein, and antioxidants. Having these just a few hours before a long, intense workout can really help in fueling up. You can even have them during sustained activity such as trekking or cycling to get a boost of energy.

ALMOND BUTTER/ PEANUT BUTTER

High in protein and unsaturated fats, Almond butter and peanut butter are great for your pre-workout meal. They are minimally processed with few added sugars and also has double the cholesterol-lowering monounsaturated fat. Moreover, almonds can protect against insulin resistance and prediabetes. Spread Almond/Peanut butter on a slice of wholegrain bread for a long, slow-burning energy supply.

OATS

They are packed with fiber and you must be aware of why fiber is important for your diet. Slowly releasing glucose into the bloodstream without the insulin spike, and B vitamins boosts metabolic conversion, oatmeal gives you satiation and sustained energy. Steel-cut oats are the least processed as they are finely chopped. Ready-to-cook or instant oats are precooked, dried and mostly contain added sugar. So swap that instant oats pack with steel-cut oats.

WHOLEGRAIN BREAD

Wholegrain bread is a very good source of carbs. And, you can top it up with honey, low fat spread like almond butter, or eggs for high quality protein supplement etc. This means it has flexible partners. If you’re to hit the gym during lunch hours, eat this about 45 minutes before you head out.

Plan your exercise for the day, add some pre-workout supplements and nosh on these foods to fuel up your body to give your best during the workout.

So, how are you fueling up today?