BHUBANESWAR: A good physique is an undeniable asset of any individual. Youngsters in particular need to work for a balanced figure as it is the proper age for the body to grow. However, commitment, hard work and patience are required to achieve the right results.
The importance of a right training plan and valuable supplements cannot be over stressed. These are essential in losing unwanted pounds or gaining them. When one works out, muscles in the body are stretched and compressed consistently to achieve the desired goals. The endurance of these muscles is tested in hardcore workout regimes. Therefore, it should be backed with proper nutritional supplements to ensure fast recovery.
As most of the energy is sucked out during a gym session, the nourishment that the body receives just after the training is the most important. Youngsters these days seem to be more concerned with pre-workout meals. Having bananas and oats is stressed upon to gain enough strength for cellular development which would later be burnt during a training session. However, if one desires optimum results for all the efforts put in to lose weight, one should only focus on meals and shakes post working out.
Rahul Ranjan Dash, owner of Shape Up gym, said, “To fully understand what meals to take after working out, one should realise how exercising affects one’s body. During physical activity, muscles use glycogen as a source of energy. Therefore, after a workout session, glycogen levels in the body come down. The proteins components inside the muscles are also broken down to gain the required strength during workout.”
“After a workout session, your body will try to rebuild itself by getting its glycogen levels up and re-growing muscle proteins. So it is our responsibility to make sure that our body is getting the proper balance of food which would augment the process of muscle rebuilding.”
Some combinations to try after a workout sessions are: Omelette with avocado spread on toast; Oatmeal with almonds, whey protein, and banana; Hummus and pita; Cottage cheese with berries; Greek yogurt and berries; Quinoa with avocado, dried fruits and nuts; Scrambled eggs; Soybean and chickpea salad.
A member of the gym Tapan Kumar said, “I lose a lot of energy after a gym session. I never neglect the diet plan which is prescribed by my gym dietician. I always ensure to provide my body with proper supplements so as to fasten the rebuilding of my muscles.”
While we need to be careful about what we must include in our diet plans, we must be equally vigilant what we must exclude. Spicy or fried items, carbonated drinks, coffee, sugary juices, fast food, raw veggies, beans, alcohol and desserts must be avoided at all circumstances.
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5 essentialities of losing weight
Eggs
When we think of protein, the image of freshly boiled eggs comes to our mind inextricably. Eggs are loaded with high amounts of proteins. One must have boiled eggs before any gym session.
Nuts
Nuts and seeds like almonds, walnuts, pumpkin seeds, sunflower seeds, hemp seeds and cashews are a must in one’s nutrition plan. These are not only a rich source of protein but possess negligible fat as well.
Greek Yoghurt
This variant of yoghurt is thick, creamy and delicious. As compared to regular yogurts, it packs almost double the protein, less carbohydrates and half the sodium.
Oats
High in protein and full of fiber, oats should be eaten if one works out on a regular basis.
Soya products
Besides being a rich source of fiber and omega-3s fatty acids, Soya products play a huge role in strengthening our bones through calcium and iron.