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5 Amazing Benefits of Fitting In Some Exercises During the Workweek

5 Amazing Benefits of Fitting In Some Exercises During the Workweek

Fitting In Some Exercises Into the WorkweekMost people dedicate more time to their jobs in the quest of growing their career. We put in long hours during the day and take work home. Americans work at least 70 or more hours every week. It is no longer the 40 hour work week anymore.1 We forget to factor in leisure, rest, and family activities. There is absolutely nothing wrong with building our career, but there needs to be time to take care of us. The Center for Disease Control and Prevention reports that about 80% of American adults don’t get the recommended amount of exercise needed to have a fit and healthy lives.2

The health benefits of exercise are numerous.


Studies show that exercise helps to prevent diseases, like cancer, hypertension, and diabetes,2 and having a regular workout regimen may mean fewer sick days. Exercise helps improve mood and can directly and positively improve performance at work. Exercising 5 to 10 minutes daily can have a positive impact on our well-being.2 Exercise helps us to get a better night’s sleep, and to deal with stress effectively at work, with conflict, pressure, and deadlines.1 It helps to improve brain function, so it improves productivity.3
With all these amazing benefits that will directly boost our performance, how do we fit in exercise into your busy schedule? Here are simple ways to incorporate exercise into our daily routine.

Make time for exercise and schedule it in your calendar


Exercise is like an important meeting; we are the controller of the deadline. Set time and fix it on the calendar, so there is no excuse not to do it. Consider it valuable. Don’t let anything come up and cancel this important meeting. Never expect to find extra time, we have to create it. We tend to make time for things that we find important  – yes and even social media. Don’t deny the amazing benefits of exercise.

Have a goal, but start small


First, we need to set a goal to decide what we want to achieve and how we are going to do it. Setting a huge, unrealistic goal will make you frustrated, since it can be hard for you to achieve it in the time frame that you wish. For example: losing 40 pounds in a month may be unrealistic. Start jogging for 10 minutes, then 20 minutes,  and soon we’ll be jogging for an hour. We can break the exercise into short 10 minutes of simple exercises, like squats or lunges, and do them in the morning, midday, and in the evening (if unable to find a huge block of one hour).

Do fun activities


Most times we procrastinate with working out because we view it as something tiresome and boring. Avoid seeing exercise as a chore or something that we are forced to do. Instead, think of it like a drug that the doctor has prescribed. If we knew that drug could give us longevity, energy, and good health, with no side effects, won’t we take it every day? For instance, if we like to dance, put on a favorite song and get up and dance in the morning as we prepare for work, or in the evening before taking a shower. Go swimming or ride a bike with our friends after work. Find something that is fun and do it.

Exercise in the morning or go directly to the gym after work


Waking up early is not everyone’s forte. But working out for 30 minutes in the morning will clear the mind, improve the metabolism, and keep us in a good mood the whole day. Try to wake up earlier and exercise. 4 Alternatively, join the gym and go after work. Carry gym clothes to avoid the temptation of going back home.

Do fitness challenges at work


During the break or after work, challenge our colleagues into fitness training. We can also keep each other in check for diet and nutrition. We can walk together as on lunch. If we don’t have like minded colleagues, join a fitness group with an instructor to motivate and guide the workouts.

Measure and track your progress


Every time we exercise, we should make a note, even if it is 10 minutes. A little is better than nothing. By the end of the week or month, we will be surprised that the minutes do count. This will help us to stay on track and keep motivated, and to also be aware of when we didn’t exercise and correct to find better ways to curb the distractions.

Using our products for recovery


Recovery after exercising is just as important as the exercise itself. Muscle growth starts after we have left the gym. They get tears and get broken down during the lifting; therefore, repair is important. 5 Feed the muscles so that they can heal and grow. Smoothies are a great way to do that. We need fast acting carbohydrates after the workout to replenish and restore energy and increase insulin levels, which helps to restore muscle proteins because it prevents protein breakdown and initiates protein synthesis.5
Use our freeze dried bananas, apples, or mangoes to make the healthy smoothies, and add some protein powder to get the protein boost. This combination will give our muscles the correct nutrients to heal and also get some energy for post-workout recovery.
We challenge you to get in the best shape of your life today by scheduling just 20 minutes of exercise daily. Don’t forget to use our products for post-workout recovery.
Mother Earth Products
 












References

  1. https://www.huffingtonpost.com/natasha-hastings/fast-exercises_b_862835.html
  2. https://www.treadmillreviews.net/working-out-during-the-workweek/
  3. https://www.theglobeandmail.com/life/health-and-fitness/health-advisor/how-to-fit-exercise-into-your-busy-schedule/article21438511/
  4. https://pyxl.com/articles/the-benefits-of-exercising-during-the-work-day/
  5. https://www.bodybuilding.com/content/8-ways-to-maximize-your-post-workout-recovery.html
Importance of Eating Well for Workout Recovery

Importance of Eating Well for Workout Recovery

Importance of Eating Well for Workout Recovery
Eating a healthy and balanced diet is required everyday, despite your activity level. However, eating healthy foods has a greater impact than working out for maintaining or losing weight.1
Did you know that the foods you eat after hitting the gym are the most important foods you will ever eat? So before you think of rewarding yourself for working hard at the gym with fries and burger, think again.

Importance of food for workout


Carbohydrates


You need carbohydrates to give your body energy. The more you work out, the more carbs you need because the stored energy will be depleted.1 Eating less energy-giving foods will deny you adequate energy during exercise and can delay recovery. Foods such as pasta, whole grain bread, potatoes, brown rice, and fruits are perfect sources of carbohydrates.2

Protein


Also referred to as body builders, protein is essential for muscle growth and recovery.2 Your body readily uses protein for muscle building immediately after workout. Eating protein within 2 hours post workout helps your body to build lean muscle.3
Get protein both from plant and animal sources to increase your intake. Some protein sources include legumes, dairy/ alternative dairy products, eggs, beef, fish, nuts, and poultry. Choose lean meats and low-fat dairy/ non-dairy products. Add a protein in your meals before and after a workout to aid with muscle repair.
A combination of strength exercises to build muscle with a diet rich in protein and energy from carbs and fat helps to keep the body fit and strong.

The post workout window


The first 45 minutes after finishing your workout is called the recovery period, which is a window of opportunity to help the body in muscle repair and growth.1 3 It is a critical period for muscle tissue recovery and repair, for the body to replace lost fluids, and for the body to recover from the stress of the workout.
Let's dig in deeper into some gym science. Your body breaks down food to get energy. It stores the excess energy in the form of glycogen and protein for future use. During your workout, the body breaks down the food you ate before the workout to provide energy. It also breaks down the stored glycogen. After your workout, your muscles break down the available protein to rebuild its cells.1 But most importantly, during the first 45 minutes post-workout, the body absorbs carbs and proteins for recovery. That is the workout window for recovery. For proper recovery and replenishment for your muscles, your goal should be to eat 30g of protein and 30 to 35g of carbs within 15 minutes post workout.1
For cardio exercises, ensure to replenish the energy stores within 30 minutes, while for strength training the window of opportunity extends up to 2 hours.3

Foods for post workout recovery


What you eat and drink after your workout can make or break your recovery process. You need to boost your carbs and protein to help you recover faster. Also, rehydrate with water to replace the water lost during the workout. Proteins and carbs are required to replenish glycogen stores in the body, repair muscles, and prevent muscle soreness.3
Therefore, it is important to choose healthy food options after your workout. Whole foods are ideal, because they offer complete nutrition, and they are rich in micronutrients, fiber, and high quality protein: (non-farmed) fish, chicken, eggs, milk/ alternative milks, and yogurt.3
Wondering what to eat to promote muscle growth and for post-workout recovery? The following foods are ideal.

Eggs


Eggs are a perfect post-workout food. They are rich in protein required to replenish the muscles.2 Research reports that taking 10-20g of high quality protein within 2 hours after strength training is adequate for recovery and prevention of muscle loss.They can be eaten at any time of the day. You can eat them the way you love - scrambled, poached, or hard boiled. Eat them with a few slices of bread and vegetables, like onions, tomatoes, or lettuce. You can also eat them with avocado to give a healthy fat boost or lean turkey for an added boost of protein.

Protein Shake


To get a quick supply of protein, make a simple recipe of protein shake. Add fruit and a nut butter to your favorite milk to get a boost of protein. If you’re a vegetarian, you can consider adding protein powder to the drink of your choice. Chocolate milk has been found to be a great post-workout option. Ensure to choose low-fat or even a low/ no added sugar one to avoid consuming too much added sugar and excess fat.3
Chocolate protein powder made with milk/ alternative milk, and an added banana is a good option.

Whole grain cereal


Oatmeal is a perfect cereal that is rich in fiber. You can eat it alongside a high protein snack, like walnuts, almond butter, or use a protein powder. Add honey to give a boost of energy. This can be a quick snack after hitting the gym. It will help to boost blood sugar levels, especially after a high intensity cardio workout.
Choose a high protein cereal rich in fiber and low in sugar. This helps to quickly replenish the energy stores in your muscles. You can also opt to add milk or yogurt to the cereal.

Whole grain sandwich


A sandwich is an ideal meal, especially for post-workout snacking during lunch break. You can make a chicken or turkey sandwich, with a bowl of vegetable soup. The sandwich is quick to prepare, and you can carry it to the gym. You can add salads to the sandwich to give it a vegetable boost. For example: stuff spinach salad with slices of chicken breast onto your toast. You can also layer avocado, tomato, and cottage cheese onto your sandwich for a boost of energy. You can also make a sandwich with banana. Slice the banana and place on the bread spread with peanut or almond butter.

Fruits


They are a portable snack packed with healthy nutrients. They contain enzymes that help your body to break down nutrients quickly and assist in replenishing your exhausted muscles.2 Fruits, such as kiwi and oranges, contain antioxidants that protect your cells from damage. Pineapple has anti-inflammatory properties that aid your muscles recovery.3 You can combine fruits and nuts, like a sliced apple with a handful of peanuts or walnuts.

Smoothies


Although whole foods are ideal, smoothies are a quick, healthy fix when you are too tired to make a meal, or need to boost your blood sugars quickly.
You can make your favorite smoothie using our Tropical De-lite Blend - a mix of banana slices, pineapple chunks, orange segments (our newest recipe incorporates freeze dried strawberry slices), mango dices, and papaya dices.
This blend will provide calories for workout recovery and also provide fiber, antioxidants and minerals.
To prepare, rehydrate by soaking in water for a few minutes to make the texture smooth and pleasant. Add to a blender with yogurt or milk (depending on your preference), and blend until smooth. Viola! You have a power smoothie!

Water


Water is also essential post-workout to replace the fluids lost through sweat. You can take pure water or electrolyte-rich sports drinks to replenish lost electrolytes. However, some of them contain high levels of sugar and calories.3 You should opt for snacks and water instead. You can take coconut water, rich in potassium and magnesium, to restore the lost electrolytes.3
For any workout to be effective, nutrition has to be the center of it all. You need to make the right choice to replenish energy and nutrients lost during the workout.
Mother Earth Products
 

References

  1. http://www.mensfitness.com/nutrition/what-to-eat/best-post-workout-foods
  2. http://www.nhs.uk/Livewell/Goodfood/Pages/Sport.aspx
  3. https://greatist.com/health/complete-guide-workout-nutrition-infographic