Archives for October 2015

Post Workout Nutrition: Following the Right Regime

Everyone in the bodybuilding world knows that nutrition has a very powerful impact on the workout itself and the results of working out. How many times have you heard “you are what you eat” phrase? Hundreds of times, thousand times? Still don’t believe it? Well I guess it is about time that you take it seriously, and understand once and for all that what you eat before, during and post workout defines the outcome of the exercises, and helps you meet your goals faster, or prevents you from reaching them. Here it is what it is all about.

post workout

Post Workout Nutrition – Carbs before the exercise, carbs after the exercise

Before

There are many questions regarding carbs, among which are concerns about carbs making people fat, carbs being useless and similar claims. Few things which everyone should know are: Carbohydrates are body’s main and preferred fuel source. This means that in order for the body to survive the day filled with exercising, it needs the energy for it, and this is where carbs come in. They are best when taken in the morning, and while being slowly digested, they continuously provide you with the required energy. It is also important to know to manage the amount of carbs eaten. This means that you don’t want extra carbs to get stored as fat, instead want to use them as fuel immediately. So try to eat just enough, and try to aim your second meal around 1 hour before exercising. This will result in the best possible usage of carbs, and your body will remain fit and strong, utilizing its full potential and energy.

After

All that is to be known is that taking carbs after an intense workout stimulates the protein synthesis, since it decreases the rate at which the proteins breakdown. Also, since glycogen stores are depleted, carbs will not be stored as fat which is a great thing to know.

Proteins are most efficient when consumed after workout

post workout

Post workout food intake is something every person should pay more attention to. Instead of eating tons of proteins during pauses and breaks, it is most effective to take proteins right after your workout. This will stimulate your muscle protein synthesis for about 30 to 100% more than when proteins are taken during a pause or before exercise. Studies have shown that muscle synthesis done in this way improves immensely, and that more and more people have turned towards this method. This method then asks yet another question – how much protein is enough to be consumed right after an exercise? A recent guide showed that young men need no more than 20 grams of proteins to achieve maximum muscle synthesis. Of course, this doesn’t apply to everyone, since protein metabolism is affected by how much muscles a person has, how active he or she is, and finally how old he or she is (age and hormone stimulation both affect the amount of proteins required for a maximum muscle synthesis).

Post-workout supplements

There are plenty of supplements which can be used in a post workout meal, and they come in the form of pills and powder. They are used to speed up the recovery, and to improve one’s tissue regeneration while speeding the metabolism. The most common are whey protein, creatine, Vitamin D, fish oil, and many other recovery supplements that are used worldwide. If taken in a moderate dose, all of these are super-efficient.

Having said it all, there is but one conclusion – post-workout protein and carb intake is very important and should be included in every diet.

Guest Author’s Bio

Peter Minkoff is a lifestyle writer for HighStyleLife magazine living in Brisbane, Australia. He is dedicated to healthy living, exercising and spending time outdoors as much as possible. A firm believer in healthy diet, natural smoothies and energy healthy drinks for overall health benefits, Peter is powered by true motivation in all aspects of yoga and fitness-ing. He hopes to run his own yoga and fitness center someday. You can follow Peter on Twitter.

Clear Your Skin The Natural Way

The epidermis, or your skin, is your body’s largest organ. It’s a fact that not many people know. Most people assume that the heart or the brain is the body’s biggest organ and that’s one of the many reasons why we take super great care of them, and rightly so. However, your skin should not be ignored and should be given as much TLC as your brain and your heart. To clear your skin the natural way is the topic of this article.

Skin is very sensitive and there are a lot of factors that can both irritate it and improve it. Stress, sleeping in make-up, coffee, dehydration and lack of sleep are just a few of the things that can irritate your skin.

When your skin is irritated it can darken, get dry and spots and acne may start to develop. This doesn’t make anybody happy and can cause a drop in confidence and self-esteem. Don’t let this be the case. Nobody has flawless skin and everybody is bound to get pimples here and there.

clear your skin

Although there are many products that contain Benzoyl Peroxide (a chemical that treats acne and spots), there are plenty more healthier and natural ways to help clear your skin such as these:-

• Drink more water

It’s a very simple solution and it isn’t just great for your skin, it’s great for your entire body. By drinking more water throughout the day, your body is cleansed from toxins and you hydrate your skin without using any chemicals or unnatural products. It’s not a solution that will clear your skin overnight but it’s a great way to clear away spots and stop them from coming back.

• Tea Tree Oil

Whether you suffer with a few spots, acne or pigmentation after the spots have gone, Tea Tree Oil is a fantastic natural product that works. To begin with, it has antibacterial properties which help fight acne and any bacteria, so it fights the current blemish and prevents other blem-ishes from forming. Tea Tree Oil can also help other skin conditions such as itchy bites, cuts and scrapes and softens dry skin. It also smells divine.

• Change your pillow case

Every time that you use your pillow, all the dirt and grease that you can’t see on your skin sticks to the pillow case. Then as you toss and turn in your sleep, all that grime rubs into your skin, a common cause of acne break outs that not many people are aware of. Wash or change your pil-low cases regularly to stop this from causing a problem.

• Cinnamon and honey paste

Both honey and cinnamon are great to cook with but they’re great for your skin as well. Cinnamon has antimicrobial properties so it helps to stop bacteria from spreading and honey is a natural antibacterial agent, which will help kill the spots and hopefully stop them from reappearing. When mixed together, this combination of delicious ingredients form a thick paste that you can spread on your problem areas. Leave it on for an hour and wash off with warm water. Not only will it smell great but it works. It’s important to note that a honey and cinnamon paste will work on spots caused by bacteria but spots caused by hormones may not be shifted by this combo.

• Coconut Oil

It’s strange to put more oil on oily skin, especially if you are suffering with acne, but coconut oil is great in clearing up skin problems. Coconut oil, in fact, is great for a lot of things and is a natural product worth in-vesting in. It’s a natural source of Vitamin-E, a vitamin that is needed to keep your skin healthy and your sebum glands functioning well. Coconut oil is also anti-inflammatory so it helps to reduce the size and redness of spots. Whether you apply it to your skin or introduce it to your diet, co-conut oil is a great aid to clear your skin and for helping it to glow natural-ly.

• Resist the urge to pop

It’s so hard not to pop the spot when you see that white head sitting happily on the surface of your skin, but it’s one of the worst things you could possibly do. You increase the risk of infection by popping your spots, more chance of scarring and it can make the situation worse. Keep your fingers away from your spots. Resist the urge to squeeze!

 

Conclusion

There are plenty of ways to naturally take care of your skin. It’s a sensi-tive organ and deserves to be treated with care and respect, so do it naturally. Most importantly, remember that acne and the odd spot here and there is completely normal. Everybody suffers with spots at some stage in their life and they will fade away in their own time.

 If you need additional help to clear your skin there are several good reference books that are well worth reading. These include the following book titles:-

The Bible For Super Sexy Skin

Ageless Body System

 

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia, 6057

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