post-workout timing

Is Tea After Workout a Good Idea?

Different Tea Blends to Try After Workout
Conclusion

There is a reason why tea is our country’s most popular drink – have it early in the morning, in the evening along with some snacks or post workout, the benefits of this beverage are numerous. Tea offers plenty of health benefits with regard to sports and fitness and with the various blends available, it is extremely healthy and rejuvenating. Post workout, hydration is key and while good old water is always there, it tends to get boring at times. Tea after workout is the answer to this problem as it is low in calories, high in taste, and full of antioxidants. 

Different Tea Blends to Try After Workout

Let us explore some of the different blends and variants of tea and delve into their properties and benefits:

1. Green Tea

The most popular form of tea, green tea, is well known for the health benefits it provides and the role that it plays in weight loss. What most people don’t know is that green tea is excellent for fat oxidation – a process where the body breaks down the fat molecules and uses it as energy. Green tea contains L-theanine, which is an amino acid that improves brain function and reduces post-workout inflammation. 

Benefits of Green Tea:

– Green tea contains EGCG (epigallocatechin gallate) which is an antioxidant that helps prevent many diseases. Green tea boosts metabolism after workout and drinking it will help you burn more calories.

– During a workout, the heart rate is extremely high. Drinking green tea post workout has a relaxing effect on the body and slows down the heart rate too.

– Green tea is generally sugar free, making for a guilt-free beverage.

– Green tea is rich in antioxidants that reduce muscle soreness and fatigue. It provides less DOMS (delayed onset muscle soreness)

2. Rooibos Tea

Originally from South Africa, rooibos means red bush. The rooibos tea is reddish brown in colour, which is due to the harvesting process. The rooibos tree plant has yellow flowers and green leaves. These leaves are fermented and dried, giving the tea the signature reddish brown colour. Rich in magnesium, copper, calcium, potassium, and manganese, this is an excellent post-workout beverage.

Benefits of Rooibos Tea:

– Rooibos tea has calcium which strengthens the joints and the bones. This tea is particularly good for people whose workout routines are intense and require a lot of heavy lifting or jumping. 

– This tea is great as it speeds up muscle recovery, reducing soreness and post-workout fatigue.

– Rooibos tea contains aspalathin, a kind of antioxidant that boosts immunity against external viruses.

– The rooibos tea is recommended for diabetic people as it balances blood sugar levels and boosts the secretion of insulin and improves insulin resistance.  

3. Black Tea

The simplest form of tea, black tea, is a great post-workout drink. In fact, sipping this tea during the workout is also a good way to stay hydrated. Black tea is easy to make and very easy to store – one of the reasons why it is counted amongst the popular teas.

Benefits of Black Tea:

– Black tea is known to provide mental clarity and improve mood – something that is necessary post workout to maintain adrenaline rush.

– Black tea also hydrates you, providing the necessary energy and strength that is required post workout.

– Black tea does not contain any artificial form of sugar and this is why it is one of the best and healthiest recovery drinks.

4. Chamomile Tea

This one is often considered to be the best tea to drink after workouts like yoga and stretching. Made from dried chamomile flowers, this tea makes for not only an excellent post workout drink but is also effective in managing illnesses like diabetes and cancer. Chamomile tea is extremely rich in flavonoids, an antioxidant that is linked to stronger bones and joints. 

Benefits of Chamomile Tea:

– Chamomile tea contains anti-inflammatory compounds that reduce arthritis and post-workout soreness. 

– Chamomile tea is also known for its relaxing properties and for helping improve sleep. Post workout, adequate rest is extremely important. Chamomile tea helps to reduce anxiety and improves quality of sleep.

Conclusion

The best way to optimise a workout is to stay hydrated, especially for those who exercise daily. Drinking water is the best form of hydration but sometimes it gets monotonous and the body requires a change. Tea is the best alternative as it is healthy and extremely low in calories. Containing organic compounds and antioxidants, drinking tea after workout helps to boost metabolism, reduces muscle soreness, and helps to burn fat faster.

Go ahead, sip on some tea post your workout. You are sure to see improvements in just a short period of time!

Summer Food You Must Have After Workout

Post Workout Food You Must Have in Summer
Conclusion

India just can’t catch a break, can it? Just as we were done with COVID-waves, we are now experiencing heat waves with an intensity that hasn’t been experienced in a long time, sending the general population into a frenzy. Summers in India have always been uncomfortably hot and humid and the heat waves generally start in late May. But 2022 saw an unusually early start from March itself. Yet life always finds a way and we earthlings have always been resourceful enough to benefit from nature’s gifts in any situation. If you’re someone who cannot skip even a single day of workout, this heat must be nothing less than a torture for you. However, with the right summer food that you can consume after workout, dealing with Indian summer can become less daunting.

Post Workout Food You Must Have in Summer

There’s a bevy of edible offerings from mother nature with scientifically researched and proven benefits in the summer; hence we have the summer foods. Summer brings us melons, mangoes, berries, and also lots of vegetables known to be good for the body in this heat. Here’s a list of food items you can enjoy after a workout session:

1. Fresh Juices 

What better way to start a list about summer foods than with freshly made fruit juices served chilled. Most fruits are approximately 50-80% water and are rich in fibre and antioxidants. Moreover, the sugars in fruits are part glucose and part fructose. This reduces the risk of post-meal sugar spikes as fructose is easily broken down in the liver, making this a great choice for diabetics too.

Note: Fruit juice does not contain fibre as juicing fruit sieve off the fibre

2. Melons and Berries 

By far the coolest fruits for your summers are melons. They are almost 90% water and also rich in antioxidants. Watermelons can prevent high blood pressure and are good for your stomach too. Berries, on the other hand, are what scientists call ‘superfoods’. Even one cup of fresh blueberries has 84 calories, 21 grams of carbohydrates, and 8 grams of fibre.

3. Salads  

The term ‘salad’ is now so loose a concept that you can practically throw anything in with anything and still call it a salad. But we’re here to talk about summer-specific salads. The MVPs here are obviously cucumbers and tomatoes and they’re almost completely water, rich in fibre and antioxidants and most importantly, have a very low-calorie count.

4. Fennel Seeds 

Fennel seeds soaked overnight and then drained to have the water in the morning cools the body down. It also helps with bad breath, purifies our blood, helps keep cancer at bay, improves digestion, and keeps blood pressure normal. It also reduces hot flashes in menopausal women.

5. Lemon Barley Water 

Two glasses of lemon barley water prevents constipation and also helps in controlling your appetite, since unstrained barley water is rich in fibre. A regulated appetite reduces your calorie intake and thereby your core body temperature

6. Rice and Beans 

Rice and beans is an underrated dish that offers a nice blend of protein and carbohydrate. It’s easy to make, inexpensive, and you can eat it cold as well. You can blend the rice with as many different beans as possible. Different varieties of beans have different amino acid profiles from each other. So, the more variety, the better it gets.

7. Milk Kefir and Almond Butter 

Milk kefir is like liquid yoghurt; easily digestible as the bacteria digests most of the lactose. The snack has 10 grams of protein in the kefir and 7 grams in the almond butter. It works great as a post-workout meal and is quick to prepare and easily digestible when the temperatures are rising and a large meal is a total no-no.

Conclusion

The ability to meet nutritional requirements without raising body temperature too much is truly an interesting avenue that needs even more research. But for now, these tried and tested summer food options should keep you cool and fit through the heat.

Best Post and Pre-Workout Timing For Meals For Maximized Gains

The fundamental rule to get the desired result with your fitness routine is getting the right nutrients into your system. Your post and pre-workout meal timing determine how well you can work out and how fast you can recover. 

While most of us pay attention to the type of food that we eat, the common mistake that we make is not eating at the optimal time to get the best results. Here is a complete guide to help you understand the perfect pre and post-workout timing for your meals. 

The Best Pre-Workout Meal Timing 

When it comes to your pre-workout meal timing, one important factor to consider is when you choose to workout. Depending upon the time of the day that you plan your workout, your pre-workout meal time changes drastically. 

The primary focus when it comes to a pre-workout meal is to gain as much energy as you can to sustain a workout. The meal that you consume includes ingredients like proteins and carbohydrates as they are the primary source of energy. 

Here are some tips to plan your pre-workout meal depending upon the time of the day: 

  • When you workout early in the morning: The first meal of the day cannot be a heavy one, of course. But, you need something to get you started and keep you going. Eating a small snack about 30 minutes before your training is a good idea to keep you feeling energized through your workout. It is best to consume a snack that is low in fat, high in carbs and moderate in protein. 
  • In the middle of the day: If you workout sometime in the afternoon, chances are that you have already eaten one of your big meals. First, you need some rest before you begin your workout. Plan your pre-workout timing such that you get at least 2-3 hour gaps between the meal and your workout. Your pre-workout meal should be consumed at least 60 minutes before your workout. In this case, it is best to eat a meal that is high in protein and carbohydrates. 

Here are a few tips to follow when it comes to your pre-workout meal: 

  • In case you feel uneasy or uncomfortable after eating your pre-workout snack in the morning, try to postpone your workout start time by 10 minutes. 
  • In case you feel some discomfort after you consume a pre-workout meal in the middle of the day, push your workout start time by 15-30 minutes. 

Planning Your Post-Workout Timing For Meals

post-workout timing for meals

One question that most people have is after workout what time to eat. This is a very important thing to consider as your rate of recovery will depend on your post-workout timing. You need to make sure that your muscles are fuelled in time to prevent any chances of muscle loss or deterioration. 

Most experts suggest that you should trust your intuition when it comes to your post-workout meal timing. Normally, you will begin to feel hungry right after your workout or a few minutes after it. This is a sign that the nutrients that your body needs have been utilized to facilitate your workout. Now, it is time to refuel your muscles. 

The gap between your workout and your meal is known as ‘nutrient timing’. Early research suggested that you should plan your post-workout timing immediately after you have finished your workout or wait for a maximum of 15-30 minutes. However, the early researchers did not account for the reactions in your body in case of a delay in the meal. 

However, recent studies have taken a lot more factors into consideration. They tested the effects of eating 1-2 hours after your training. The difference between fitness enthusiasts who had fasted before the workout and those who had consumed a pre-workout meal was also taken into account. The results showed that the best benefits were enjoyed when you consumed your meal 30 minutes after working out. 

The Benefits of Planning Post And Pre-Workout Meal Timing

When you plan the time gap between pre-workout meal and workout or the post-workout meal timing precisely, you can enjoy several benefits: 

  • It becomes much easier to plan your meals even on a busy day with the right schedule for your meals. 
  • Planning your post-workout timing is essential in replenishing the nutrients in your body after a heavy and strenuous training routine. These nutrients are used up as fuel for your exercise. And, if you fail to replenish them, the body enters a catabolic state that is likely to cause muscle loss. 
  • Eating your pre-workout meal according to the recommendation of experts will give you enough energy to sustain your entire training session. You will also not feel uneasy when you are working out if you plan your meals correctly. 
  • Your pre-workout and post-workout meal is an important part of your regular diet and meal plan. It is important to schedule them correctly to plan the meals through the day and ensure that there are no unwanted overlaps. 
  • The timing of your meal, particularly your pre-workout meal timing determines what you will eat before and after your workout. It also makes it easier for you to train at the time of the day that you choose. 
  • You can get the best benefits of your training schedule when you plan your pre and post-workout meals as your training ability improves. The right pre-workout timing fuels you when you are training. On the other hand, the right post-workout timing ensures that you recover faster. This prevents any soreness or stiffness the next day. 

Conclusion

You can choose from a host of supplements that make for the best pre and post-workout meals for a more convenient option to meet your daily required intake of various nutrients. It is a good idea to consult with an expert for the best meal and supplementation strategy that will help you get the most from your training regime.