How to determine your protein intake
11 Mar
Fitness, Workout

How to determine your protein intake

People who are concerned about their healthy lifestyle always eat wisely and carefully. No matter how tempting the food is, they are highly selective about what they eat and how do they treat their bodies. Their diet plan consists of low-fat, healthy food items, therefore, making it a balanced healthy diet. It is not at all easy to follow a diet strict plan along with a break down of protein intake. However, the amazing results are what drives the motivation of the ones who are in love with their bodies.

Researches have shown that people who workout regularly and follow a diet plan have lower chances of falling ill and are less prone to different diseases. Exercise breaks down muscle fibers which reduce muscle building and strength. To offset this break down, appropriate nutrition is required during the day as well as after a workout.

Of all the components in a diet plan, protein plays a vital role in the building and maintenance of muscles. Coupled with this, protein also burns fat, reduces tiredness and hunger pangs. Protein intake is crucial after having a workout session for a boost. However, protein intake quantity varies from person to person and depends on the aim of the workout program. Those who wish to gain muscle mass are required to have higher protein intake as compared to the rest. This is because protein intake plays an important role in muscle building and proper recovery after a vigorous body building exercise.

Now the question arises, how much protein intake is good for the body after a workout? There are some researches that provide an answer to this question. For instant, an article, “Nutrition and Muscle Protein Synthesis: A Descriptive Review”, was published in the Journal of the Canadian Chiropractic Association in 2009, says that 25 grams of protein after a workout session is ample to refuel the body for building and repairing muscle. The article also suggests that this protein intake should occur within two hours after completing the exercise for maximum outcome. However, athletes need an extra 25-30 grams of protein serving during the day or before bedtime.

One should know the moderate quantity of protein that is healthy enough to be consumed in a day. According to Montana State University-Bozeman’s Sports Nutrition Site, 0.64 to 0.82 grams per pound of body weight is the right amount of protein that should be taken by an adult athlete. Therefore, a 150-pound person should consume 96 to 123 grams of protein in a day. On the other hand, a normal, non-athlete adult is recommended to consume 0.4 grams per pound of body weight. The above-mentioned requirement of protein can be easily fulfilled if a person eats a balanced diet. Instead of using supplements, real food should be utilized to regain muscles after workouts.

There are some sources of protein. It is a misconception that post-workout protein comes only from a beverage. Studies reveal that chocolate milk drinkers tend to build more muscular mass in four to five weeks of workout programs as compared to those who consume carbohydrate beverages after workouts. High-quality protein foods include beans, meats, soy, seeds, milk and dairy products.

Larger athletes require 30-40 grams of protein intake after a workout.

To make it easier for you to understand, a 30-35 grams portion of fish, meat or poultry is about the size of a mobile phone.  An egg in any form and a one-ounce serving of nuts provides nearly 6 grams of protein. A cup of cottage cheese or nonfat yogurt contains 30 grams of protein. A half cup of beans also fulfills the need of 30 grams protein intake. However, vegetarians need to have supplemental protein after body building exercises to meet the requirement of leucine in their diets.

However, researchers from Gatorade Sports Science Institute suggest that at 40 grams of protein per serving, there is a cap on protein’s benefits. Thus, for a person to consume 50 grams of protein after a workout may not work as better as 20-25 grams of protein per serving. We usually tend to believe that if a particular thing is healthy in a moderate amount, then it must be super healthy in greater amounts. Hence, the idea of consuming more and more protein for a better muscular body is a misconception.

Therefore, one needs to follow a regular workout session coupled with the moderate protein intake to see positive results in the body. If you are doing body building exercises, then you need to have proper portions of protein, carbohydrates, calories and supplements in their diet plan. On the other hand, if you are trying to lose weight, then you need to have lesser calories than proteins.

How to start a fat burning workout plan?
05 Mar
Fitness, Workout

How to start a fat burning workout plan?

People who tend to adopt a healthy life should make certain things clear about the real concept of health and wellness. People do understand that a healthy lifestyle can work wonders to their lives but what consists of a healthy way of life is known to only a few.

The first and primary component of a healthy lifestyle is the acquisition of a balanced sufficient and healthy diet plan. It varies from person to person and to from time to time that what could be the constituents of a perfect diet plan. It is essential to have a full-fledged analysis of your body to cater to the basic requirements and needs of your body systems through an impressive diet plan.

Health can be considered as one of the greatest features for maintaining your self-confidence, boosting up your level of energy and giving you a longer healthier and a happy life.

The second most important characteristic of a healthy lifestyle is devising a regular pattern for a workout program and an exercise session. Through enormous studies and researches carried out it has been provided that people who include a balanced diet plan and regular workout program as a part of their daily lives tend to fall ill less often. The factor of stress is substantially reduced and emotional and mental stability increases when a person attains an active lifestyle.

But one thing to understand about the concept of a healthy lifestyle is that it is something that is to be achieved over a period and it is no phenomenon that could occur overnight.

Many people who tend to remain fit and are keen on maintaining a regular and reasonable body weight make sure to get involved in some physical activities if not a regular workout program. Sports is one such thing that gives you the double the benefits with even more pleasure and entertainment than a regular exercise session or a usual workout program.

It depends upon the person that whether he takes on with sports as a hobby or takes up the exercise pattern to get rid of the unnecessary body fat. Some people make choice of adopting body building exercises to get their body in the right shape and appropriate weight.

It is most certain that excess of body fat and eventually body weight makes room for not just one but a lot many chronic diseases like cardiac illnesses, diabetes and many more. To the problems of obesity the experts, trainers and nutritional guides have been able to design collectively fat burning workout sessions and appropriate weight loss training plan along with the balanced diet plan. All these things, when put to use in the right manner, are sure to bring about huge and massive improvements in those individuals who are suffering from obesity.

Following a workout program that includes fat burning workout sessions are not easy to handle for those who are new to the task. It requires hard work and determination to push your body to the limits to achieve an extra mile. Even for those people who are used to getting fitness sessions may not be able to carry on that well with the vigorous exercises that are usually kept in a fat burning workout program or the weight loss training plan.

As a matter of fact, a person needs to identify his stamina and then work on bringing enhancements in increasing the stamina day by day through the training programs. When a person starts to follow a diet plan and a fat burning workout program he may not be able to notice a reduction in his weight but and often gets disappointed, but it is that moment where he needs to pluck some courage and move on with his set pattern to get the desired results. People who have had their experience with the weight loss training plan are often observed to point out that the first few kilograms of weight are assumed to be quite difficult to reduce.

Therefore, courage commitment and passion are the key to success for all those who are fighting obesity. One needs to remember that changing a lifestyle is a slow and steady process which cannot occur all of a sudden. He needs to start very slow and make sure to go easy with his nerves. After all getting your ankle twisted or sprained in the first week of your training session might change your plans of altering your lifestyle.

Once you have started to follow a pattern you may not feel a reduction in your weight, however, you will find your muscles relaxed and your mind fresh and considerably more alert in the initial days of the workout program. Usually, people start with a regular walk to build up the stamina of constant muscle movement. Jumping to the strenuous exercises too quickly will have lesser results and more fatigue.

It is essential to study the requirements of your body and then chose your diet plan and workout program in accordance with it in order to remain healthy and wealthy.