Month: August 2023

To get the most out of your workouts, provide your body with the carbohydrates it needs for energy and the protein it needs to build muscle. If you don’t feed your body properly, the endurance and strength you want to achieve can easily be lost. concentration is actually the fuel in the car that will keep you moving to reach your destination.

There are certain best foods to eat before working out that will help our bodies prepare, and which can maximize your efforts in the gym. While we all have different nutritional requirements, these known foods – which are the perfect balance of fats, carbs, and protein – can fuel your body, stave off hunger, fight fatigue, and even aid recovery. So what is a good pre-workout food?

Key Takeaways:

• Fuel for Performance: Providing your body with the right mix of carbohydrates and protein

• Optimal Nutrient Balance: Discover the power of consuming foods

• Customized Approach: While nutritional needs vary, incorporating pre-workout foods that align with your body’s requirements can significantly enhance your gym efforts.

Why Eat Before A Workout?

The main goal of a pre-event/workout meal is to replenish glycogen, the short-term storage form of carbohydrate. This supplies immediate energy needs and is crucial for morning workouts, as the liver is glycogen depleted from fueling the nervous system during sleep. The muscles, on the other hand, should be glycogen-loaded from proper recovery nutrition the previous day.

The body does not need a lot, but it needs something to prime the metabolism, provide a direct energy source, and allow for the planned intensity and duration of the given workout. But what is that something? That choice can make or break a workout. It is a good idea to experiment with several pre-exercise snacks/meals and stick with the few that work best under given circumstances.

General Pre-Workout Foods:

1. Bananas

Known as nature’s power bar, bananas are packed with carbohydrates and potassium, which supports nerve and muscle function. Carbs are fuel for our body and brain, and they account for 90% of banana calories.

2. Oats

Because they are full of fiber, oats release carbohydrates gradually. Due to this slow release, energy levels are kept consistent throughout your workout, meaning you can train harder for longer. They also contain Vitamin B, which helps convert carbohydrates into energy. Irish oats are often considered the best, as they are the least processed type and boast a lower glycemic load than quick-cooking and instant oats. So, keep a look out the next time you go shopping.

3. Grilled Chicken, Broccoli, And Sweet Potato

If you are working on building muscle mass or plan to hit circuit training hard, then this combo is a must-try. Although it is more of a meal than a snack, there’s a reason pro-athletes chow down on this regularly – and we think it’s time you gave it a go.

4. Dried Fruit

For a quick, easy and good pre-workout food, fix yourself some dried berries, apricots, figs, and pineapple. Dried fruits are a good source of simple carbohydrates that are easily digestible – so grab a handful.

5. Whole Grain Bread

One slice of whole grain bread is an excellent source of carbs. Add some hard-boiled eggs for a protein-packed snack, or some low-fat turkey.

5. Fruit And Greek Yogurt

This is a killer combo. The fruit is full of carbohydrates while Greek yogurt packs a protein-filled punch. Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs, and half the sodium. Why do they go together? The carbs in the fruit break down quickly and are used as fuel during your workout, while the protein is stored a little longer and is used to prevent muscle damage, so it really is a perfect pairing.

Top Tip:   

Make sure you eat your meal and snack 30-90 minutes before you work out, so you don’t feel bloated. If eating a larger meal, wait the full 90 minutes, but if you’re sticking with a snack, 30 minutes should be fine.

Pre-Workout Meals For Specific Goals

1. For Bodybuilding

As a bodybuilder, you’re trying to stay lean and build plenty of muscle. Consuming a small meal about an hour before your workout–not a heavy one that will sit lean in your stomach–will help you see the muscle growth you’re looking for. Your small meal should be made up of equal parts lean protein and carbs. Some great ideas include:

• Egg whites
• Whey protein isolate
• Fruit, including oranges, strawberries, or apples
• Brown rice or long-grain white rice
• Oatmeal
• Wheat pasta
• Chicken or turkey

Note that timing and portion control are critical in this pre-workout meal. You want to eat enough to give you energy and fuel your muscles throughout your workout, but you also want to be sure that you’re eating early enough and light enough that your food won’t sit heavy in your stomach, slowing you down throughout your workout. Combining some of the sources of lean protein mentioned above with the quicker-digesting carbohydrates about an hour before your workout will ensure that you get the nutrition punch you need to keep building muscle.

2. For Weight Loss

Exercising for weight loss means maintaining a tricky balance. You want to eat enough to keep fueling your body and give you plenty of energy to complete those demanding workouts, but you don’t want to pack on calories that could prevent you from losing the weight you want to lose. Eating lightly around half an hour before your workout will allow you to head in with maximum energy–and combining a complex carbohydrate with a lean protein is the best way to fuel your body.

Some ideas:

• A banana with nut butter, especially almond butter
• Multigrain crackers with hummus
• An apple with peanut butter or a small handful of nuts
• 1/2 cup pasta or rice, preferably whole grain
• Any whole piece of fruit
• 1/2 cup oatmeal with raisins or berries

3. For Women’s Health

Women have unique health concerns. They typically don’t burn as many calories per day as men, nor do they have the same workout goals. As a woman, you want to make sure that you’re keeping your calories low while still fueling your workout. You need that same great balance of carbs and protein, but, depending on your workout, you also need to keep the calories low.

Some great pre-workout treats include:

• Fruit smoothies, especially those made with almond milk or another low-calorie option
• Greek yogurt
• Whole fruit
• Lean meat on top of whole grain bread
• 1/2 cup oatmeal sweetened with honey or agave
• 1/2 sweet potato

Hydration is also crucial

Your body needs water to function.

Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to significant decreases in performance 

Bottom Line:

Learn how essential carbohydrates and protein fuel your energy and muscle-building goals. Tailor your approach, incorporate balanced food choices, and time your meals right to harness the benefits of enhanced endurance, strength, and recovery. Whether you’re aiming for bodybuilding, weight loss, or overall well-being, the right fuel can make all the difference. Remember, hydration is vital too, as it supports performance and overall health. Fuel your body right to achieve your fitness aspirations faster and more efficiently.

How many times have you found yourself sitting at your desk or at the gym trying unsuccessfully to focus on a particular task? Whether you’re studying for college, trying to complete a project at work, or nailing a successful workout, it’s likely that your mind wanders to other places, and despite your best efforts, you can’t concentrate.

Concentration is a very powerful ability. It can help you focus, think and make decisions faster, solve problems more easily and remember more information. If you think of acquiring knowledge or completing a particular task as a journey to a distant city, then concentration is actually the fuel in the car that will keep you moving to reach your destination.

Key Takeaways:

• Concentration’s Crucial Role: Concentration acts as the fuel driving your journey toward success, aiding focus, quick thinking, decision-making, and memory retention.

• Factors Affecting Focus: Distractions, age, sleep, injuries, and mental health conditions can impact concentration and attention span.

• Strategies for Enhanced Concentration: Implement techniques such as eliminating distractions, task prioritization, brain training, meditation, exercise, breaks, proper sleep, and single task focus to bolster your concentration.

• Additional Aids: Incorporating elements like music, a balanced diet, and moderate caffeine consumption can further contribute to improved focus and attention.

Factors that affect concentration

Both attention span and concentration can vary for a number of reasons. Some people just have a harder time tuning out distractions. Age and lack of sleep can affect concentration.

Most people forget things more readily as they age, and decreased concentration can accompany memory loss. Head or brain injuries, such as concussion, as well as certain mental health conditions can also affect concentration.

It’s easy to become frustrated when you’re trying to concentrate but just can’t. This can lead to stress and irritation, which tends to make focusing on what you need to do even more of a distant dream.

If that sounds familiar, keep reading to learn more about research-backed methods to help improve your concentration. We’ll also go over some conditions that can affect concentration and steps to take if trying to increase concentration on your own just doesn’t seem to help.

Ways to improve your focus at work

Here are 13 ways you can help to improve your mental focus and concentration

1. Eliminate distractions

You will be more productive and have a better chance of staying focused when you remove anything in your surroundings that might cause interruptions. If feasible, try keeping your phone in a different room or staying offline to minimize distractions and improve your focus overall. Working alone or in a quiet environment will also make you more focused.

2. Prioritize your tasks

If you have a lengthy number of tasks to complete, it can be beneficial to not only create a to-do list, but to also rank each item by its level of importance. This lets you focus on one task at a time, allowing you to methodically work through your tasks instead of simply being overwhelmed and likely ineffectual.

3. Train your mind

Engaging in various brain training activities is a great way to improve your cognitive abilities and subsequently, your ability to stay focused. When you instruct your brain to become more disciplined, you can become more active in paying attention to the task in front of you.

4. Work in a quiet space

When you’re working alone or in a secluded area, you’re more apt to get more work done. A quiet environment can help you improve your focus as it ensures you won’t be interrupted by colleagues or other noisy distractions from your workplace environment.

5. Try meditation

Taking the time to relax, breathe and meditate can greatly improve your cognitive abilities, including mental focus and concentration. Try practicing yoga to strengthen your ability to concentrate in the workplace.

6. Exercise

Exercising regularly stimulates your brain and keeps it refreshed. Engaging in physical activity will also improve memory capacity and overall concentration. Not only will it help you stay energized, but it’ll also give you the extra boost you need to stay focused and on task at work.

7. Take breaks

Taking time for yourself is a great way to avoid burnout. While steadily completing tasks is important, giving your mind time to recharge and relax can be greatly beneficial for your mental health. If you’re stuck on a task, walking away for a short while can provide you with a fresh perspective. Taking a break and allowing your brain time to shut down can also provide you with the momentum you need when you return to work and improve your focus on the task at hand.

8. Get a good night’s sleep

Sleeping at least eight hours a night is a great way to make sure you’re in your best physical and mental state when you arrive at work. Being sleepy causes you to slow down. Getting a good night’s rest, on the other hand, allows you to remain alert and awake—especially during the morning hours.

9. Focus on one thing at a time

When you direct your attention toward one sole task, your risk of distraction minimizes. Rather than multitasking, keep your brain actively engaged on one thing at a time. Improve your quality of work and your attention span by focusing on one task first, then moving onto the next.

10. Allot time to certain tasks

When determining what tasks you need to complete, consider the length of time you’ll need to complete each. Scheduling out your day and exercising your time management skills will help you complete your work more efficiently and help you stay on top of it all. For example, allot 8-10 a.m. to complete task one, 10-11 a.m. to complete task two and so forth.

Learning how to focus by applying helpful tactics to improve your attention span can help you become a better employee. Though distractions are bound to arise, learning how to deal with them as well as determining what will work well for you, are great starting points to consider.

11. Listen to music

Turning on music while working or studying may help increase concentration, but this will depend on the individual.Even if you don’t enjoy listening to music while you work, using nature sounds or white noise to mask background sounds could also help improve concentration and other brain functions, according to research.Not everyone agrees that music is helpful, especially when studying a challenging topic.

12. Vary your diet

The foods you eat can affect cognitive functions like concentration and memory. To boost concentration, avoid processed foods, too much sugar, and very greasy or fatty foods.Staying hydrated can also have a positive impact on concentration. Even mild dehydration can make it harder to focus or remember information.

13. Drink caffeine

There’s no need to include caffeine in your diet if you prefer to avoid it, but research Trusted Source does suggest caffeine can benefit your attention and focus. If you feel your concentration starting to drop, consider a cup of coffee or green tea. A serving of dark chocolate — 70 percent cacao or higher — can have similar benefits if you don’t enjoy caffeinated beverages.

Benefits of staying focused

Staying committed to a central task can be greatly beneficial in the workplace. No matter the industry you work in, working to improve your focus and increasing your attention span can propel your professional success. Here are four benefits of being focused at work:

1. Builds momentum

When you stay focused on one assignment, you’re more apt to complete it with greater efficiency. Your ability to finish tasks at a quicker pace can motivate you to move onto the next. Knowing you’re capable of getting things done will help you stay positive and motivate you to achieve your next goal.

2. Increases productivity

The more you’re able to stay on task, the more tasks you’ll be able to complete overall. Minimizing distractions is a great way to stay in the zone and allow your brain to process what needs your attention. As a working professional, you’re more apt to get more work done when you centralize your attention.

3. Reduces stress

By staying on task and increasing your productivity, you’ll also be minimizing any tension and pressure that’s built up. When you’re focused on one sole assignment, you’re able to check more items off your to-do list and free up more time in your work schedule. Your ability to direct your energy will guarantee you don’t fall behind on work and that you aren’t rushing to meet deadlines last minute.

4. Produces better quality of work

Your ability to focus is instrumental to your success in the workplace. The more time and concentration you’re able to devote to one task, the greater the quality of work you’ll produce. Not only will you be completing tasks quicker, but you’ll also be ensuring they’re free from errors.

Bottom Line:

Whether you’re dealing with too many competing priorities, lack of sleep, or just a simple dose of the “Mondays,” not being able to focus can really put a damper on your productivity.That’s why it’s important to have a few simple tips and tricks at your fingertips, like the ones we described above. Knowing how to zone in on what needs to be done can help you stay on track with your most important daily tasks.

No matter what happened the day before, a good morning routine can set a vibe that will boost your mood and productivity for the day ahead.

A big part of a good morning routine is mindset – getting you into the right frame of mind for a positive and successful time. It’s also practical, getting things done and out of the way so you can focus on other things.

A great way to determine an effective morning routine is to look at those of highly successful people.

There are many tips and tricks that we can glean from those who clearly get stuff done.

Taken from the routines of successful people and others, here are a few practices and habits which might help you get your days off to a great start.

Each person is different – so testing, mixing, and matching these things will help you to put together your own personal magic morning routine. And remember, one small tweak to our daily routine can make a big difference, so choose one to start and see how it goes!

Key Takeaways:

•  Morning Momentum: Crafting a purposeful morning routine can significantly influence your mood and productivity for the day ahead.

• Mindset Magic: A positive mindset is a cornerstone of an effective morning routine, setting the stage for a successful and fulfilling day.

• Actionable Beginnings: Prioritize essential tasks early to create a smoother path for the rest of your day, freeing up mental space for other important endeavors.

Get up early

This one’s not for everyone – there are many successful people who are night owls and rise later than 8 am or whenever they wake up naturally.

However, for many others, the morning hours are the best time to get things done. If you find yourself whiling away the evenings and then sleeping in late, consider changing your schedule and taking advantage of those often-productive early hours.

SET YOUR PACE FOR THE DAY

The number one golden rule I suggest: Let the first thing you do in the morning be just for you—not for work. Wake at your desired time, say 6 a.m., and do mindful breathing—take 10 deep, mindful breaths—before you rush into the day. This will help energize the body while oxygenating the brain and help you take control of your morning pace (instead of waking up and reactively having a phone in your face). When you practice deep breathing it calms the nervous system and initiates the relaxation response that mindfully prepares you for the day ahead and sets your pace to start in a calm manner.

Make a healthy breakfast

As with exercise, healthy food first thing in the morning is a great way to get you into a positive mindset – and of course, it’s beneficial to your body.

Some people don’t like to eat in the early hours, and that’s fine. But if you do eat breakfast, put in the effort to make it nutritious.

Blend up a smoothie with lots of spinach, get in some protein with eggs on wholegrain toast, or make a hearty porridge sweetened with fruit.

Starting on the right food food-wise is the way to go, and the earlier you rise the more time you will have to put together a decent meal.

Example:

Whether you have breakfast at home or when you get to work, please take the time to nourish your body with something nutritious instead of downing a few sips of coffee before rushing out the door. The body needs energy to fuel the day ahead; also, the brain consumes 50% of your available glucose so you need to top up your energy reserves with a healthy breakfast.

Consider either waking up a bit earlier to make this or preparing something simple like a healthy smoothie. Try not to eat in a rush because then the rest of your day will also feel rushed. Remember, you are what you eat, so be mindful of what you are putting in your body, especially first thing in the morning.

For those who will find excuses

Now, I can hear you saying, “I don’t have time for all of this in the morning, I’m too busy.” The whole point is for you to take some control of the pace of your life and set yourself up so you can have a busy but successful day ahead.

Don’t feel compelled to attempt all this at once. You can start with just one habit—for example, the morning walk or exercise—then once you have that habit established, you can add another one, such as the stillness practice or a healthy breakfast. This is called habit stacking or habit anchoring, and it’s a good way to get started.

Make your morning routines nonnegotiable: Put them in your diary, don’t book any meetings in these morning slots, and resist the temptation to check your emails when you first wake up. The goal is to incorporate these healthy, and pleasurable, habits into your morning routine because if you can win the morning, you win the day.

Bottom Line:

Mostly, a morning routine is about self-care; it’s doing things that are good for you both physically and mentally to get your day off to a good start. We learn what is good for us by testing things out, so start by picking something you think might work for you. Over time you’ll figure out the best way to start your day!

Have you experienced muscle soreness after starting a new physical activity or increasing the pace or intensity of your usual workout? Muscle soreness and tightness occur a day or two after exercise and can happen to anyone, regardless of fitness level.

Do not be discouraged, this pain is normal, does not last long and is a sign that you are improving your fitness level. If you still overexert yourself or the pain is too strong, there are always ways to deal with it.

Key Takeaways:

• Muscle soreness after a new or strenuous workout is common.

• Research-backed methods, including heat and compression therapy, may relieve sore muscles.

• Delayed-onset muscle soreness is not usually a cause for concern. But, you should see a healthcare provider if your pain is severe or lasts longer than a week.

What is inflammation in the muscles after exercise and why?

Muscle inflammation can occur in anyone, most often after practicing a new physical activity or due to an activity of greater intensity. It occurs 1-2 days (it can last from 3 to 5 days) after exercise and is a completely normal phenomenon. The same can happen to people who exercise regularly, but introduce new, different exercises.

It is believed that due to the stress, that is, the strain under which the muscles are subjected during exercise, microscopic damage occurs in the muscle tissue. It is this kind of damage that is believed to be the main reason why we feel pain in our muscles.

Because pain can be really intense, it’s important to understand it, as it has the potential to discourage or intimidate people who want to start regular physical activity. Such muscle pain should not be confused with any other type of pain that can occur during exercise itself. Such acute, immediate pain can be a sign of an injury or doing an exercise incorrectly that puts excessive pressure on our muscles or joints.

What’s Causing My Joint Pain?

When your joints feel sore and achy, that’s usually a sign of osteoarthritis. This inflammatory condition becomes more common as you get older. The cartilage that normally cushions the joints wears away, leaving the joints inflamed and painful.

Joint pain can also be caused by overuse or injury, for example, tennis elbow or a knee injury caused by problem with a ligament or meniscus. Ligaments are bands of tissue that connect bones in your body. A meniscus is a rubbery disc that cushions your knee.

Tips to relieve muscle soreness

You don’t have to wait for muscle pain to go away on its own. These research-backed methods can help you get rid of sore muscles.

1. Practice active recovery

Evidence suggests that static stretching after a workout won’t help with muscle soreness. But the active recovery might. Active recovery is a low-intensity exercise designed to help your muscles recover from a higher-intensity workout.

You can incorporate active recovery into your fitness routine in a few different ways:

• During your workout: With interval training, you switch between short bouts of high-intensity exercise and brief recovery intervals.
• After your workout: You can practice slow, easy movements like walking during your cooldown sequence after a vigorous training session.
• On rest days: Take advantage of your rest days by doing gentle activities like yoga, swimming, or walking.

2. Opt for ice or heat therapy

The debate over whether to ice or heat sore muscles may never end. That explains why the research on the best method is mixed. There might not be a clear winner, but both ice and heat therapy can help sore muscles.

Understanding how each method works can help you decide whether to ice or heat your muscles. Cold therapy slows circulation, which may reduce swelling and related pain. It’s useful for new injuries or pain. Heat therapy increases circulation, which may aid muscle recovery by relieving tight, sore muscles. It’s helpful for older injuries or pain.

One review found that using ice or heat therapy within 1 hour of exercise soothes muscle aches. Ice baths had pain-relieving effects for up to 24 hours, while heating pads worked longer than 24 hours. So, you might start with ice therapy and switch to heat therapy as delayed-onset muscle soreness peaks. And since the evidence is mixed, you can try one or both methods to find what works best for you.

3. Try foam rolling

Foam rolling is a type of myofascial release or self-massage. It’s been shown to reduce muscle pain and stiffness and improve range of motion. This technique uses a foam roller (a cylindrical tube) or another tool to massage your fascia (the connective tissue that holds your muscles, tendons, and ligaments together).

You can try foam-rolling exercises after your workouts. One small study found that post-exercise foam rolling may improve pain levels and athletic performance. You can also use the technique to warm your muscles up before exercise.

If you’re new to foam rolling, you might want to start with a smooth, low-density foam roller or massage ball. Both are softer and may be more comfortable than firmer rollers.

4. Consider massage therapy

If self-massage isn’t your thing, you can turn to professionals for massage therapy. Post-exercise massage promotes muscle recovery by reducing inflammation.

A 2012 review suggests that getting a massage 4 hours after high-intensity exercise may reduce pain and improve muscle performance. Another study found that massage was more effective than other recovery strategies, such as active recovery and contrast hydrotherapy.

5. Wear compression gear

Wearing compression gear after a workout may speed up muscle recovery and blood circulation. In a small-scale study, endurance runners wore compression socks between running 5Ks. The runners reported significantly less soreness and could run just as fast in the second 5K.

But compression gear isn’t just for athletes. In a different study, inactive adults wore compression socks while working out. They had significantly less muscle soreness after 24 and 48 hours.

6. Use kinesiology tape

Many athletes swear by kinesiology tape for muscle pain relief, injury prevention, and better performance. Evidence is mixed on whether or not it can boost your athletic performance. But studies show that the flexible adhesive may ease muscle pain after strenuous exercise.

7. Apply essential oils

People use essential oils for numerous health and wellness concerns, including muscle and joint pain. You have plenty of options when choosing essential oils for sore muscles, such as lavender and rosemary oil. Be sure to look for quality products.

Essential oils are highly concentrated and can irritate your skin. So remember to dilute them with carrier oil before applying them directly to your skin. You can start with a patch test and then use small amounts of diluted oil on achy muscles.

8. Add anti-inflammatory foods to your diet

Ongoing research shows that certain diets, including those full of anti-inflammatory foods, can help with delayed-onset muscle soreness. They contain antioxidants and other nutrients that may aid muscle repair and relieve pain.

For example, in a small study, runners drank tart cherry juice for 7 days before a race. They had less muscle pain after the race than those who did not.

But you don’t have to focus on one food. Aim for a balanced diet with various anti-inflammatory foods that may decreasedelayed-onset muscle soreness. Some examples include fatty fish, watermelon

8. Add anti-inflammatory foods to your diet

Ongoing research shows that certain diets, including those full of anti-inflammatory foods, can help with delayed-onset muscle soreness. They contain antioxidants and other nutrients that may aid muscle repair and relieve pain.

For example, in a small study, runners drank tart cherry juice for 7 days before a race. They had less muscle pain after the race than those who did not.

But you don’t have to focus on one food. Aim for a balanced diet with various anti-inflammatory foods that may decrease delayed-onset muscle soreness. Some examples include fatty fish, watermelon or beetroot juice, and caffeinated drinks.

9. Hydrate before, during, and after exercise

You probably already know that proper hydration helps fuel your workouts. It’s critical for exercise performance and muscle repair after training. And some evidence suggests that dehydration may increase the symptoms of delayed-onset muscle soreness and prolong recovery.

So your post-workout pain could be worse if you don’t stay hydrated. Opt for water or electrolyte drinks based on your exercise intensity.

10. Get a good night’s sleep

Don’t underestimate the power of a good night’s sleep. Quality sleep can boost everything from your heart health to your mood. And it’s essential for muscle recovery. Adequate sleep –– 7 to 9 hours a night for adults –– allows your muscles to repair and grow after exercise. Lack of sleep has been linked to higher pain sensitivity. So getting enough sleep could make your delayed-onset muscle soreness feel less intense.

Bottom Line:

Understanding the causes of muscle inflammation and adopting research-backed methods like active recovery, heat or ice therapy, foam rolling, massage, compression gear, essential oils, anti-inflammatory foods, proper hydration, and sufficient sleep can effectively alleviate sore muscles and aid in muscle recovery after exercise.