Best Foods to eat after workout and get desired results

Best Foods to eat after workout

Eating a nutritious diet is extremely important in our daily lives but eating the right foods especially after exercise can help you recover, build muscle, and prepare for your next regimen. When you work out, your muscles use their glycogen energy stores. Some of the muscle proteins also get damaged, especially during strength workouts. Hence, it’s really important to consume the right foods as it helps to repair, build muscles, and prepares you for the next day’s workout.

According to research, consuming the right amount of carbohydrates and protein is especially important after a workout. When to eat depends on the type of workout performed according to a few studies. 

Intense weight resistance workouts with a goal of increasing muscle size, it’s suggested to consume 20–30 grams of lean protein and 30–40 grams of healthy carbohydrates 30 minutes after training. For lighter aerobic workouts with a goal to stay in shape, eat a well-balanced meal with the same ratio up to one hour after exercising. Drinking plenty of water and sometimes a sports recovery drink is also necessary for fluid replenishment.

Here’s a quick guide to making the most of your post-workout nutrition.

For Carbs: Sweet potatoes, Quinoa, Oatmeal, Bananas, Pineapple, Kiwi

For Proteins: Eggs, Paneer, Greek yogurt, Chicken, Tuna



For a quick meal you can also choose the following healthy options :

1. Yogabar Multigrain

This Energy Snack Bar has Fruits, Nuts, Oats and Millets with Chia and Sunflower Seeds. This gluten-free cereal bar is a great source of protein, fibre and omega 3s. 

Yogabar Multigrain


2. Fast&Up Reload – Electrolyte Instant Hydration Sports Drink

This drink maintains Hydration and Electrolyte Balance to help you beat the heat and prevent dehydration while you train, travel, or perform any activity.
Fast&Up Reload - Electrolyte Instant Hydration Sports Drink


3. Saffola FITTIFY Gourmet Saffola FITTIFY Hi Protein Instant Soup with Multigrain Crunchies – Mexican Sweet Corn

This soup has a healthy blend of protein to help you build lean muscle. It contains dietary fiber, vitamins, minerals, and 5 Superfoods to help you manage weight effectively.
Saffola FITTIFY Gourmet Saffola FITTIFY Hi Protein Instant Soup with Multigrain Crunchies - Mexican Sweet Corn


4. HAIM Organic Crispy Rice Thicks Wholegrain Brown Rice Cake

These brown rice crisps are a good alternative to bread, loaded with dietary fiber, and are a great source of complex carbs for sustained energy to be used as Pre and Post Workout with High Protein Spreads still low calorie.
HAIM Organic Crispy Rice Thicks Wholegrain Brown Rice Cake


5. M.R. Healthy Eats Natural Homemade & Organic Porridge Multigrain Health Mix

This organic porridge is 100% sugarfree and cholesterol free which can be a perfect drink/ dish for people with diabetes, obesity, low/ high bp and can be consumed anytime through the day, may it be your pre/ post-workout meal, brunching/ snacking.
M.R. Healthy Eats Natural Homemade & Organic Porridge Multigrain Health Mix


Foods to avoid after a workout to lose weight

It’s not advisable to eat desserts, street food after you’ve sweated it out in the gym to shed that unwanted flab around the belly even when you are extremely hungry. It can be really tempting to just stop by and hog some pizzas, ice-creams, or burgers. But please DO NOT give in to the temptations.

If you consume fried, oily, and fatty food after exercising, it can be counter-productive for you. All the efforts that you just put in to lose that stubborn belly fat just go wasted if you load up on these unwanted calories. Here is a list of foods that you should stay away from after a workout session: 

  • Spicy Food
  • Fried Food
  • Carbonated Drinks
  • Coffee
  • Sugary Juices
  • Fast Food
  • Raw Veggies
  • Beans
  • Alcohol 
  • Desserts.

Make sure that you avoid post-workout foods that are high in fat and sugar and low in protein, especially if your goal is weight loss. Cutting back on unhealthy foods means you’re more likely to achieve your fitness goals faster while also improving your overall health.

Reference – https://www.healthline.com/health-news/what-are-the-best-foods-to-eat-after-an-intense-workout

The Arogyada
www.arogyada.in

Top 10 Benefits of Health Insurance in India


Health insurance initially seems to be like an unnecessary expense. But its importance is not realized until we or someone in our family falls ill and medical bills start touching the roof.

We may end up compromising on the room in the hospital, sharing it with somebody or even in the general ward just to keep our bills down . The frustration of cash flowing out of hands usually boils down on the healthcare staff who are in the front line interacting with us.

People never shy away in spending on an exotic holiday or on good food or on expensive branded clothes, but somehow health always tends to take a backseat in today’s fast paced life. Today external appearance has become everything and those candid shots at international exotic locations have somehow become parameters of the quality of life.

In the pursuit of a grand life people usually fail to save for these healthcare and personal emergencies and end up cursing their luck and get depressed with their life later.

Health Insurance these days has become a boon and has starting covering most of your medical bills, along with special lifetime events like pregnancies.


Below are Top 10 Benefits of having a Health Insurance in India:

1. You get Tax Benefits on Health Insurance 

Usually it is good enough a incentive to start saving for the time of emergencies instead of giving extra tax to the government. You can avail tax deduction on premium paid under health insurance policy as per applicable provisions of Section 80D of Income Tax Act, 1961.

So this is one of the unavoidable reasons to invest in a health insurance policy.


2. You can avail cashless admission



While you are in a middle of a medical emergencies, there is no need to look for cash and borrow from your relatives. These days all big hospitals can admit without cash if they are amongst the network hospitals of your purchased health insurance.


3. Pre and Post Hospitalisation Expenses



Many health insurance policy cover even the pre and post hospitalization benefits which usually includes Medical expenses incurred, immediately, 30 days before and 60 days after hospitalisation.


4. Domestic Road Emergency Ambulance Cover




Reimbursement is also given for the expenses incurred on availing an ambulance service offered by a hospital / ambulance service provider in an emergency condition.


5. Maternity Benefits



All you newly married and going to get married couples, this ones for you. You can have a pregnancy what you always dreamt of, if you plan ahead and buy a health insurance policy with maternity benefit. This includes reimbursement for medical expenses incurred for both normal delivery and cesarean section. Usually the waiting period for maternity cover is 3 years. This cover shall be limited to 2 deliveries. Some policies cover both Prenatal and Postnatal expenses also.To bbe eligible for this you and your spouse should bein the same policy.


6. Your newborn is also covered once he/she is born




The new born child can also be covered under few policies. In few deliveries, the newborn my need initial supportive medical care before he/ she is strong enough to sustain. This coverage is for initial NICU and other medical expenses during hospitalisation for a maximum period upto 91 days from the date of birth of the child. This cover will be provided only if maternity cover is opted.


7. Convalescent Benefit



When you are ill or injured and in hospital, usually the economical liabilities tend to increase rather than decrease. Som health policies give you a benefit amount if you are admitted for consecutive 10 days or more (eg Rs 10,000) once during the policy period.


8. They also give you expenses for Nursing care at home


Some amount (Lets say Rs 3,000 per day for 15 days) is also given post hospitalisation for the medical services of a nurse at your residence.


9. Your wellness and preventive health checkups are also covered

All the expenses pertaining to routine health checkups and for other wellness and fitness activities taken by you will be reimbursed by few health policies.


10. You can also opt to receive Outpatient treatment expenses


Reimbursement for the medical expenses incurred as an Outpatient department (OPD) can also be covered in some health insurance policies.


Below I have listed down few frequently asked questions, this for a general understanding, specific health insurance criteria vary from policy to policy. This you should properly verify by checking the policy guide before purchasing your health insurance.


What all does Health Insurance Cover?

All expenses pertaining to in – patient hospitalisation such as

  • Boarding and nursing expenses
  • Intensive care unit charges
  • Surgeon’s and doctor’s fee
  • Anesthesia
  • Surgery charges
  • Theatre charges

When will be my pre-existing conditions covered?
Pre-Existing conditions / diseases are usually covered after 2 years of continuous coverage under the policy.



How many times can I get free health check ups?

Usually a customer is allowed for a Free Health Checkup at a designated centre. The
coupons are provided to each Insured for every policy year, subject to a maximum of 2 coupons per year for floater policies


How can I get Cashless hospitalization?

You can avail a cashless hospitalisation at any of the network hospitals of the insurer. A list of these hospitals / providers will be available on the website of the insurer.


Can I get reimbursement later, in case I did not apply for health insurance during admission?

Yes you can, but it is always better to go through the cashless route, as most of the paper work and administrative work is done by the hospital third party administrator staff. This saves you from the trouble you doing all the submission work yourselves.


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The Arogyada
www.arogyada.in