Workout and nutrition tips

[MFA]

1. Warm-up (2 Rounds)​

The warm-up prepares the body for the workout:

• Jumping Jacks: Hands up overhead, feet kicking out to the sides.
• Butt Kicks: Kick your feet up high so your heels reach your glutes.
• Bodyweight Squats: Drop down comfortably, ensuring knees track over ankles and pushing up through your heels.
• Arm Circles: Start small and gradually increase the size of the circles, then switch direction (backwards).

2. HIIT Circuit (2 Rounds)​

Remember the structure: 30 seconds of work, 30 seconds of rest.

• Reverse Lunges (Right Leg, then Left Leg): Step back, gently tap the knee down, and explode back up. Push through your front heel and keep the reps fast.
• Push-ups: Hands down on the mat. Keep your core engaged and spine neutral.
  • Modification: Drop to your knees (assisted kneeling pushup).
  • Focus: Use a wider grip for chest focus or elbows tucked in for tricep focus.
• Bicycle Crunches: Lay on your back, hands behind your head for support. Bring opposite elbow to opposite knee, exhaling as you crunch. Keep your low back pressed into the ground and contract your abs.
• Glute Bridges (Right Side, then Left Side): Lay on your back, bring your heel close to your glute. Pull your opposite knee into your chest to help isolate the working glute. Push up through the heel into full hip extension, squeezing your glutes and hamstrings.
• Spider-Man Planks: Start in a high plank position. Bring your knee to the elbow on the same side (e.g., left knee to left elbow). Really crunch the obliques and control your breathing.

3. Cool-down​

Stretch out the working muscles:

• Standing Toe Touch: Reach down for your toes.
• Walking Hamstring/Groin Stretch: Take a wide step and slowly walk your hands over to the other side.
• Seated Forward Fold: Sit down, point your toes and reach forward. Then, flex your feet (toes to the sky) and pull them toward you.
• Seated Straddle Stretch: Kick your feet out, then crawl down towards the center. Slowly walk your hands over to one side to stretch the adductors and hamstrings, then repeat on the other side.
• Seated Side Bend: Sit upright, reach one arm up and over to stretch your lats and obliques. Repeat on the other side.
• Kneeling Lunge with Arm Reach: Step back into a lunge (straight back leg, bent front leg). Reach your arm across your body, and then up and over for a stretch. Switch sides and repeat.

 

[JayKosta]

If you really do 20 minutes of that HIIT program - meaning 30s full-out doing the exercise, and then rest for 30s and do more bouts, then immediately move on to the next exercise and continue the routine - it will be a very hard workout and will leave you drained for hours - don't plan on doing much else except rest. And 30s rest between bouts might not be enough for recovery - you might need to extend up to 90s recovery between bouts.
For a similar Sprint Interval Training (SIT) google 'sprint 8'.
If you lay back on the intensity of each bout, it can still be a good workout, but really isn't High IIT .

 

[MFA]

This 10-minute session is a bodyweight mobility HIIT workout designed to boost your mobility, burn calories, and build strength in a deep range of motion.

The main circuit consists of two sets of three exercises, with a high intensity 50 seconds of work and only 10 seconds of rest (just enough time to transition to the next exercise).

1. Warm-up (1 Minute)​

• Rotational Lunges: Take a step back, and as you lunge down, rotate your torso in the direction of the back leg. You can alternate sides or twist in both directions. Keep your chest tall and get your back knee low.

2. Main Circuit (2 Rounds)​

Round 1: Focus on Right Leg for ReachbacksRound 2: Focus on Left Leg for Reachbacks

• Reachbacks:
  • Set up with one leg turned out in front and the back leg bent, resting on the ball of the foot (heel up).
  • Place the hand opposite the front leg on your shoulder (e.g., right leg in front, left hand on right shoulder).
  • Using the arm of the back leg, lean back and try to tap your kneepit or heel, then return to a straight leg.
  • Focus on keeping your hips flat and your base wide for stability. You should feel the quad and calf working.
• Plank to Low Squat Catch:
  • Start in a solid plank position (hips low, core tight).
  • In one powerful movement, push up and jump your feet forward, catching yourself in the deepest squat you can comfortably reach.
  • Step or jump back to the plank position. If jumping is too much, you can step forward and back. Maintain a low position on the jump-in.
• Dolphins:
  • Start in a forearm plank, then push your bottom up into a Downward-Dog-like position (high hips, straight legs).
  • Lean forward, getting your chin to touch your thumbs, and then push back to a full shoulder stretch.
  • Keep your hips high for more intensity, or walk your feet back for a rocking motion.

3. Finisher (1 Minute)​

• Low Lateral Lunge Shifts: Get into your lowest lateral lunge possible. Keeping your chest tall, shift your weight side-to-side, maintaining a low position. Keep the knee of the bent leg pushing out. You can use your hands to assist if needed.

4. Cool-down​

• Tucked-Toe Seated Stretch: Sit on your heels with your toes tucked under to stretch the bottoms of the feet. Rock gently side to side.
• Kneeling Hip Flexor Stretch: Bring one leg forward, bending the knee. Keep the back leg straight with the heel down. Tuck your tailbone under and rock slightly forward and back to feel the stretch in the front of the hip. Switch sides.
• Standing Shoulder/Hamstring Stretch: Clasp your hands behind your back. Hinge forward and let your arms drop toward the floor. Shift your hips side to side to stretch the hamstrings, calves, shoulders, and chest.
• Roll Up: Give a small knee bend, pull your hands toward your back, tuck your chin to your chest, and slowly roll all the way up to finish.

 

[MFA]

1. Warm-up​

The warm-up focuses on dynamic movements to open up the chest, shoulders, and hips:

• T and Y Swings: Step side to side while swinging your arms open wide to form a big "T" shape, then switch to a big open "Y" shape overhead.
• Dynamic Hamstring Kicks: Perform big, open kicks, trying to kick up as high as you can to actively stretch the hamstrings. Keep the standing leg as straight as possible.
• Quad and Hip Stretch: Grab the opposite foot with one or two hands, hinge forward slightly, and gently pull to extend the hip and stretch the quad. Stand up and switch sides.
• Plank to Downward Dog Calf Cycle: Start in a high plank, then press back into a Downward Dog position and cycle the heels to the ground to stretch the calves. Return to a plank.
• Side Squat with Knee Hug: Step out into a side squat, then drive up, pulling the opposite knee toward your chest. This opens up the inner thigh and stretches the hamstring.

2. Main Workout Circuit (2 Rounds)​

Structure: 40 seconds of work, 20 seconds of rest.

1. Suitcase Squat with Clean: Hold dumbbells at your sides (suitcase position). Perform a deep squat, then drive up explosively, using the momentum from your lower body to "clean" the dumbbells up to your shoulders. Focus on a slow eccentric (way down) and an explosive pop (way up).
2. Front Rack Reverse Lunge with Punch: Hold dumbbells in the front rack position (at your shoulders). Step back into a reverse lunge. As you drive up, perform a punch straight up overhead with one arm, then return the dumbbell to the front rack. Alternate lunge sides and punching arms.
3. Side Squat with Clean: Step out to the side into a side lunge/squat (splitting the knee with both dumbbells). Drive off the stepping foot explosively into a clean, bringing the dumbbells to the front rack position. Perform all reps on one side for this round.
4. Deadlift to Upright Row: Hinge your hips back, keeping your back flat for the deadlift. As you return to standing, drive up and immediately pull the dumbbells into an upright row, getting the elbows high and sticking the squeeze at the top.
5. Wood Chop (Single Dumbbell): Hold one dumbbell with both hands. Swing it across your body (from low outside hip to high opposite shoulder), punching it over the top of the shoulder and returning with control. Alternate the chop side continuously. Keep your core tight.
6. Single-Leg Deadlift (Hinge) to Row: Stand on one leg (or tap the back toe for balance assistance). Hinge forward into a single-leg deadlift. At the bottom, perform a row, squeezing your shoulder blades together. Return to the standing position. Alternate legs with each rep.
7. Bicycle Press (on the ground): Lie on your back. Starting with opposite arm/leg up (e.g., right arm/left leg), press the dumbbell up as you switch the leg position (punching up with the opposite arm). You can float both heels for more core work, or tap the non-working heel to the ground.
8. Mountain Climbers: Finish the round with a high-plank position, rapidly cycling your knees toward your chest to raise the heart rate.

3. Cool-down​

• Snow Angels: Lie on your back and perform big, slow snow angel motions with your arms to relax the shoulders and chest.
• Supine Straight Leg Raises: Lie on your back and raise one straight leg up, holding for a count of four, then slowly lower it. Alternate legs.
• Tabletop Forearm Stretch: Start in a tabletop position (on hands and knees). Place your palms facing away from you on the ground for a forearm and bicep stretch. Shift your hips back and forth for an active stretch. Then, flip your hands so the top of your hand is on the ground to stretch the top of the forearm and wrist.
• T-Spine Rotation: Start in a tabletop position. Thread one arm underneath your body, then open up, rotating your spine and extending the arm toward the ceiling. Exhale at the top and alternate sides.

 

[MFA]

How Lifting Weights Can Improve a Woman’s Body Image.​

Strength training can build confidence as well as muscle​

Exercise like many things in life is often given a pink or a blue tint: workouts for him and workouts for her.
Traditionally, women have focused on cardio and weight loss, while men have focused on strength training and muscle growth. This is slowly changing and there are some very good reasons why. Women are finding out that weight lifting may help them reach their fitness goals more effectively than dieting and cardio alone.
Strength training can completely change how your body looks and feels. It can give you a perky backside, help you feel stronger, and boost your confidence.
Here’s how pumping iron can improve your body image.

The Woman in the Mirror​

If you are like most women, body image is a sore spot for you. Many women have negative or distorted feelings about how they look. Indeed, research studies have found that 69 to 84% of American women are unhappy with their bodies.
Not surprisingly, in a culture saturated with images of bodily perfection eating disorders and plastic surgery are on the rise, especially in females.
When you don’t feel comfortable with your body, it can play out in a variety of ways. For example, you may avoid looking at yourself below the neck, or obsess over every sag, pooch, or dimple that you see when you do.
You may be uncomfortable undressing in front of a partner or when they touch a certain body part. Poor body image can increase feelings of shame, anxiety, and depression..)
In an effort to deal with their negative self-image, some people turn to online movements like body positivity and body neutrality, which promote acceptance of diverse body shapes and sizes.

Strength Training Can Also Improve Your Body Image​

While there is something to be said for accepting and loving yourself where you are, this doesn’t mean that you can’t change the status quo. Weight lifting can drastically change your body composition and self image for the better.
In one study of older women, who lifted weights twice a week, the researchers found significant improvements in body image and quality of life in just 10 weeks.
In the past, women have avoided the weight section of the gym due to fears of bulking up and looking too “masculine”. Many women just want to look fit, they don’t want to look like a body builder, and they underestimate just how hard it is for a woman to gain that kind of muscularity. Female body builders spend *hours *in the gym and follow very rigorous training and diet protocols.
If you’re like the average woman, you’re not going to put in that kind of work. Plus, you probably don’t have the testosterone to gain extreme muscle mass easily. So, don’t worry that you will become muscle-bound.
But you *will *gain muscle and that is a very good thing. For one, more muscle makes it easier to lose and maintain your weight as you age. Most of us gain weight as we get older and this is partly due to sarcopenia, the muscle loss that accrues with age.
Strength training increases muscle, which increases metabolism, even at rest. So, you can slow down a major marker of aging with lifting. Getting stronger has practical benefits allowing you to move more freely and lift heavy objects. Having some muscle reduces your risk of being a frail old lady.
Hitting the weights also improves skin health, as we grow older our dermis, the middle layer of the skin gets thinner, leading to more wrinkles and sagging. Strength training has been found to improve dermal thickness. Who doesn’t love a little less sag as they get older?

Health Benefits of Strength Training:​

Of course, looking better is only one reason to pump some iron. Weightlifting has many benefits for your body and mind including:

• Improved bone health and reduced risk of osteoporosis
• Decreased risk of diabetes
• Reduced risk of cardiovascular disease
• Enhanced cognitive functioning
• Longer life expectancy
• Lower risk of hypertension

Bottom Line​

Strength training is a fabulous way to get fit. It can make it easier to maintain your weight, reduce your wrinkles, and help you stay mobile as you get older. Strength training can also improve many aspects of your life from reducing your risk for disease, improving your brain health, and even prolonging your life.

 

[MFA]

Quick and Easy Meal Prep Tips for a Healthier Week​

In today’s busy world, planning meals, shopping, cooking dinner, and cleaning up can feel incredibly overwhelming. As a result, many people turn to takeout or convenience foods, which can be more expensive and less nutritious.
The good news? Meal prepping makes healthy eating easier and more manageable. With a few simple strategies, you can create quick, nutritious meals that will keep you on track all week long.

Start with a Simple Plan​

Meal prepping doesn’t mean you need to cook an entire week’s worth of food in one day. Start small! Choose a few key meals to prep, like breakfasts, lunches, or snacks. Decide on a meal prep day, such as Sunday or Wednesday, and set aside an hour or two to get things ready.
Also, consider whether you prefer batch cooking (preparing large amounts of food to portion out later) or individual meals (fully prepped and portioned meals stored in containers). Both approaches work, but it just depends on what fits you and your lifestyle.
For instance, if you are meal prepping for your family and not just yourself, it makes sense to do batch cooking, where you can portion out the foods to each family member at meal times.

Pick Easy, Versatile Ingredients​

An essential step of stress-free and budget-friendly meal prep is to choose ingredients that can be used in multiple meals. This way, you can mix and match items throughout the week without getting bored.

• Proteins: Grilled chicken, turkey, lean meats, fish, tofu, hard-boiled eggs, beans
• Carbs: Brown rice, quinoa, sweet potatoes, whole-wheat pasta
• Healthy fats: Avocados, nuts, olive oil, seeds
• Vegetables: Broccoli, spinach, bell peppers, carrots, cucumbers

For example, grilled chicken can be used in salads, wraps, and grain bowls, while roasted veggies can be used as a side dish or added to omelets.

Use Time-Saving Cooking Methods​

There are simple ways you can prep healthy meals without spending hours in the kitchen or dirtying up a bunch of pots and pans. Using efficient cooking methods can cut your prep time in half.

• Sheet pan meals: This is a great way to cook most of your meal components (protein, carbohydrates, and veggies) in just one step. You can roast chicken, fish, or meat with potatoes and veggies all in one pan for easy clean up. There are tons of sheet pan meal recipes online that you can explore!
• Slow cooker or instant pot: This is a great way to prep foods without having to stand in the kitchen watching over everything. Toss in ingredients, press a button, and let it cook while you do other things! This is an excellent way to make chilis, stews, soups, and rice dishes that you can consume all week long.
• Batch cook grains and proteins: Instead of having to cook chicken every day or boiling your grains daily, cook a big batch and do it all at once. Cook the entire bag of quinoa or rice and keep it in the fridge to use with meals throughout the week. The same goes for your protein. Cook your meats one to two times per week and keep them conveniently ready in the fridge for up to 3-4 days.
• Pre-chopped veggies and pre-washed greens: If the thought of rinsing, chopping, and dicing vegetables seems tedious or time-consuming to you, buy these ready-to-go items to save yourself some prep work. It is worth noting that these pre-washed and chopped items tend to be a bit more expensive.

Small Prep Steps Can Still Save Time​

Even if you don’t want to prep entire meals, doing small tasks ahead of time can still make cooking much easier throughout the week. These are simple time savers that can make cooking meals quicker, without doing full meal prep.

• Marinate proteins ahead of time: Throw chicken, fish, or tofu into a marinade the night before, so when it’s time to cook, the flavor is already infused.
• Chop vegetables in advance: When you get home from grocery shopping, pre-cut your veggies like onions, peppers, carrots, or cucumbers, so they’re ready to cook or toss into a salad when you need them.
• Portion out snacks: Divide nuts, fruit, or hummus into small containers for easy grab-and-go snacks.
• Pre-cook staple ingredients: Having cooked quinoa, roasted sweet potatoes, or hard-boiled eggs on hand makes assembling meals effortless.

Even doing just one or two of these steps can make a big difference when you’re short on time!

Keep it Balanced​

A great meal prep plan includes a balance of protein, healthy carbs, and fats. A general guideline is to make ½ of your plate veggies, ¼ of your plate protein (fish, chicken, turkey, lean meat, tofu), ¼ of your plate whole grains or starchy vegetables (quinoa, brown rice, sweet potatoes), and a small portion of healthy fats (avocadoes, olive oil, nuts, seeds).
To avoid boredom with meal prepping, switch up flavors by using different seasonings, dressings, or sauces. For example, if you are prepping chicken for multiple days in a row, one day you can toss it in buffalo sauce, and the next day you can pair it with teriyaki!

Final Thoughts​

Meal prepping can seem intimidating at first, especially if you are new to cooking. But, by starting with just one or two meals or simply prepping ingredients in advance, you can make the process much more manageable. Over time, it becomes a habit that saves time, reduces stress, and makes healthy eating effortless. With a little planning, you’ll find that meal prepping not only helps you eat healthier but also makes your week run smoother.

 

[MFA]

The Transformative Power of Positive Thinking​

How your mindset can help transform your fitness journey?​

What matters most in fitness? Its physical aspects! There is no doubt about that. If you eat cleaner, run faster, and lift heavier weights, you will be healthier and, possibly, happier. The connection is straightforward. Or, so it seems.
But what happens when the exercise cycle becomes a routine, stagnation hits, and motivation runs low? Is physicality alone sufficient to overcome these challenges? The answer is no, and that’s exactly when positive thinking can make a difference between giving up halfway and pushing through a tough workout!
Luckily, there are ways to cultivate this much-needed positive mindset and reading this article is a great starting point.

What is the mind-body connection?​

Everything we think and feel deeply affects our physical performance, recovery, and overall well-being. We’ve all sensed it sometimes. Unfortunately, most people are only aware of the negative side of the mind-body connection. This is the side of negative thoughts, self-doubt, decreased motivation, and poor performance.
However, mind and body are profoundly interconnected, and a positive mindset brings equally good results. Research findings suggest that it can improve immunity, reduce stress, and boost physical endurance. The trick is approaching each workout believing you are strong enough to reach your fitness goals. If you can focus on your strengths, stay consistent, push through challenges, celebrate small victories, and maintain an optimistic outlook you’ll set yourself up for success.

What science says?​

We’ve all heard that challenges are opportunities for growth in life. This is true, but only with positive thinking. Without it, they become insurmountable barriers.
Now the most important part. Positive thinking is not some feel-good, mumbo-jumbo concept. It is backed by science. Studies show that optimism, for example, leads to better health outcomes. This includes:

• Improved cardiovascular health
• Lower levels of stress hormones
• Faster recovery from illness or injury

In fitness, optimism translates into motivation, which reduces perceived effort and improves focus. These are invaluable preconditions for success.
Another great example of positive thinking is the self-talk. A study published in the Psychology of Sport and Exercise*,* found that athletes who used positive self-talk performed better under pressure.
The reasons for this are simple. Not believing in yourself makes quitting more likely and easier. The opposite happens too. You’re more likely to take action and overcome obstacles while believing in your abilities. Simple and true.

How to cultivate a positive mindset?​

There are ways to help you cultivate a positive mindset. Here are some practical strategies:
Practice Gratitude
It is easy to focus on the things you haven’t achieved, everything you lack in life. This will always bring negativity. But why do so when there are so many things in life to be grateful for. These could be your health, family, friends, good looks, or a special ability you might have. Focusing on these positive things instead helps cultivate motivation.
Use Positive Affirmations
If you like or want something, stop telling yourself it’s impossible. No matter how distant it may seem. For example, saying “I could never run a marathon.” does not benefit you. Positive affirmations work much better, even if they talk about smaller things. Try telling yourself, “I am improving. I am more capable than before. or I’m stronger.”
Set Realistic Goals
Motivation is invaluable for success. To remain motivated, you need occasional wins. Setting unrealistic (too big) goals can make you wait too long for the win, and time is the enemy of motivation and determination. It’s better to set small, achievable milestones, and celebrate small wins often!
Surround Yourself with Positivity
Your mindset is affected by people around you. Make sure to surround yourself with positive and supportive friends, workout buddies, trainers, etc. Positivity is contagious!
Reframe Challenges
You missed a workout? No problem! Rest and recovery are crucial for success. It’s all part of the same process, so don’t beat yourself down. You’ll only come back stronger for the next workout.
Visualize Success
Visualization is a powerful technique used by some of the most successful athletes in sports history. It reinforces positive beliefs and prepares the mind for success. So, take some time to imagine yourself achieving your goals. It’s worth it.
Focus on Progress
Do not chase perfection, only progress. It is important to notice small improvements, both in life and the fitness routine. Fitness is a journey, not a destination.

How to overcome negativity?​

If maintaining a positive mindset was easy, there would be no need for guidance. However, we all know that life is full of ups and downs. So, there are plenty of opportunities for negativity. That means we need to remain watchful. The ability to recognize those negative thinking moments is crucial so that we can take proactive steps and shift the mindset to positive thoughts. Here are some tips to overcome negativity:

• Acknowledge your feelings. It is normal to feel frustrated occasionally. The same applies for discouragement and disappointment. The best thing to do is acknowledge these emotions and take steps to move away from them.
• Challenge negative thoughts. Always question them. If you love yourself and you feel hurt, for example, ask yourself if you are possibly exaggerating or distorting the issue that is causing negativity. Try for a more positive outlook.
• Practice self-compassion because setbacks happen! Treat yourself like you do the ones you care about, with plenty of understanding and kindness.

The Final Word​

The power of positive thinking extends beyond fitness. It is a life-changing ability that helps you achieve your fitness goals and enables you to enjoy along the way. We’ve said already that fitness is mostly about physical ability. However, it is also about mental strength. Therefore, by cultivating your mindset, you will enhance your physical performance.
The next time you go for a workout, check in first with your thoughts. For a moment, allow yourself to feel if they are lifting you or holding you back. Eliminate negativity and let the power of positive thinking transform your fitness journey - and your life.
References:

• Littrell, J. (2008). The mind-body connection: not just a theory anymore. Social work in health care, 46(4), 17-37.
• Levine, G. N., Cohen, B. E., Commodore-Mensah, Y., Fleury, J., Huffman, J. C., Khalid, U., … & American Heart Association Council on Clinical Cardiology; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Cardiovascular and Stroke Nursing; and Council on Lifestyle and Cardiometabolic Health. (2021). Psychological health, well-being, and the mind-heart-body connection: a scientific statement from the American Heart Association. Circulation, 143(10), e763-e783.
• Van Raalte, J. L., Vincent, A., & Brewer, B. W. (2016). Self-talk: Review and sport-specific model. Psychology of Sport and Exercise, 22, 139-148.
• Emmons, R. A., & Stern, R. (2013). Gratitude as a psychotherapeutic intervention. Journal of clinical psychology, 69(8), 846-855.
• Hall, N. C., & Sverdlik, A. (2016). Encouraging realistic expectations in STEM students: Paradoxical effects of a motivational intervention. Frontiers in Psychology, 7, 1109.
• Predoiu, R., PREDOIU, A., MITRACHE, G., FIRĂNESCU, M., COSMA, G., DINUŢĂ, G., & BUCUROIU, R. A. (2020). VISUALISATION TECHNIQUES IN SPORT-THE MENTAL ROAD MAP FOR SUCCESS. Discobolul-Physical Education, Sport & Kinetotherapy Journal, 59(3).
• Shepherd, D. A., & Cardon, M. S. (2009). Negative emotional reactions to project failure and the self‐compassion to learn from the experience. Journal of Management Studies, 46(6), 923-949.

 

[MFA]

Post-Workout Nutrition: What Should You Eat And When?​

Exercise is one of the most essential tools for maintaining your long-term health and well-being. After a workout, it’s important to ensure that your body has everything that it needs to recover. The timing and composition of your post-workout meals can have a significant impact on your recovery process.
Making sure that you’re eating the right nutrients at the right time can help you to recover faster and to gain more benefits from your workout.

Why you need protein after a workout​

During a workout, your muscles experience some damage. This actually isn’t harmful in the long term—in fact, it’s the process of repairing this damage that causes the muscle to become stronger.
Muscle cells are filled with proteins. After a workout, they need to repair damaged proteins, and also build extra proteins to become stronger. For this healing process to occur, your muscle cells need amino acids, which are the building blocks of proteins. You get these from the protein that you eat—your body breaks down the proteins in your food into amino acids, which are then used by muscle cells to build their own proteins. Because of this, it’s important to make sure that you’re eating enough protein to allow your muscles to recover and get stronger after a workout.
The general expert recommendation is to get 20 to 40 grams of protein during your post-workout meal. This amount is contained in a regular-sized serving of lean meat or fish, or in about five eggs. You can also make a protein shake or smoothie using protein powder, in order to get the post-workout dose of protein that you need.
Plant-based foods, like tofu, beans, and lentils, can also be good sources of protein, but they may be low in one or more specific amino acids. If you prefer plant-based protein, combining multiple different sources is recommended, in order to ensure that you’re getting all of the different amino acids that you need.

Why you also need carbs after a workout​

Besides making sure to get enough protein, it’s also a good idea to include some carbs in your post-workout meal.
During exercise, your muscle cells need a lot of fuel in the form of glucose, which is a type of sugar. Your muscle cells can take up glucose from the bloodstream, but there often isn’t enough available there to fuel a period of intense activity. Because of this, muscle cells store extra glucose in the form of a starch called glycogen. When a muscle cell is resting, it gathers up glucose and stores it as glycogen. During a workout, it breaks down the glycogen into glucose to use for energy.
After a workout, your muscle cells need to replenish their glycogen stores. Eating some carbohydrates (starches or sugars) during your post-workout meal makes it easier for your muscle cells to gather up the glucose they need to build their glycogen stores back up. This will provide you with the proper fuel for your next workout.
If your workout involved endurance exercise (like long-distance running, cycling, or swimming), then your glycogen stores will be very depleted, and your body’s need for carbs will be higher. If you did resistance exercise (like weightlifting), then your muscle cells likely didn’t use up all of their glycogen, and you won’t need to eat as many carbs to replace what was used.

When should you eat after a workout?​

In general, it’s recommended to eat a meal containing both protein and carbs within 2 hours after you finish your workout. This period is known as the “anabolic window.”
During the anabolic window, your muscle cells have an enhanced ability to take up glucose from the bloodstream. This allows them to replenish their glycogen stores more efficiently. Within this window, they also have an enhanced ability to take up amino acids and to use those for making their own proteins. Research has found that consuming amino acids within two hours after a workout increases the amount of muscle strength that’s gained.
Exercise improves virtually every aspect of your health, from your heart health to your mood to your sleep. The recovery after a workout is at least as crucial as the workout itself. Ensuring that you’re providing your body with the right nutrients will help you to get the most benefit from your exercise plan.

 

[MFA]

Why You Should Take A Walk After Dinner​

After eating a meal, your blood sugar levels will typically rise. This isn’t always a problem—some fluctuations in blood sugar are normal. However, when blood sugar levels rise too high, this can cause significant damage to your health. High blood sugar levels can cause serious health issues like heart disease and kidney disease, and have even been found to accelerate the aging process.
Finding ways to reduce the spike in blood sugar after a meal can help to reduce your risk of serious chronic diseases and may even increase your lifespan. Fortunately, there’s a simple technique that can make a big difference. Research has shown that taking a short walk after you eat can significantly reduce your blood sugar levels.
To understand why such a simple action is so powerful, it’s first important to explore why your blood sugar tends to rise after a meal.

What is blood sugar and why does it rise after you eat?​

What we refer to as “blood sugar” is a specific type of sugar known as glucose, which is used for energy by all of the cells in your body.
When you eat, your body breaks down the carbohydrates (sugars and starches) in your food and converts them into glucose. This glucose is absorbed into your blood, so that it can be transported to cells to be used for energy or stored for later use. After eating a meal, a person’s blood sugar levels will typically rise.
The rise in blood sugar levels after a meal triggers the release of a hormone called insulin from the pancreas. Insulin triggers cells throughout the body to take up glucose from the bloodstream. Without the action of insulin, then glucose doesn’t enter into your cells, so it remains in the bloodstream instead, causing blood sugar levels to rise too high. In people with diabetes, either the body doesn’t produce enough insulin, or their cells don’t respond to insulin (which is known as insulin resistance).
Glucose provides cells throughout your body with energy, and it’s not a toxic substance in general. But when blood sugar levels are high, the excess sugar reacts with proteins found in your bloodstream and on the surfaces of your cells, which can cause serious health issues. Keeping your blood sugar under control is very important for protecting your long-term health and well-being.

How walking after eating helps lower blood sugar​

To help keep blood sugar from rising too high, your cells need to take up glucose from the bloodstream. You can trigger your muscle cells to do this by taking a walk.
During a period of physical activity, your muscle cells have a high demand for energy, which causes them to take up a lot of glucose. When you take a walk after a meal, you trigger your muscles to absorb the sugar that’s entered your bloodstream.
In fact, while cells usually require insulin in order to take up glucose, muscle cells that are active can actually take up glucose without insulin. This allows them to quickly access large amounts of energy. Even if you’ve developed some insulin resistance, walking after a meal will still help to control your blood sugar, because your muscle cells will be able to absorb glucose from your blood without the need for insulin.

How to plan your post-meal walks for blood sugar control​

The best time to take a walk is within 60 to 90 minutes after eating. This is the period when blood sugar levels normally peak. By walking during this window, you encourage your muscles to take up sugar from your blood, which helps to prevent your blood sugar from rising too high.
You don’t have to take a long walk to experience the benefits. Research has found that even a 2 to 5 minute walk after a meal significantly reduces the rise in blood sugar. A longer walk will offer more benefits to your health, so if you can manage to walk for 20 or 30 minutes (or even longer), then that would be a great choice. However, if you’re really pressed for time, even a very short walk will still have benefits.
Taking this one simple action can have significant benefits for your long-term health and well-being.

 

[JayKosta]

Post-Workout Nutrition: What Should You Eat And When?​

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Why you also need carbs after a workout​

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Just be careful to not REWARD yourself with excess calories.
Depending on what activities you need to do after a workout, you can delay refueling your carbs. Your body 'knows' that you've burned calories, and it will try to restore your 'supply of accessible fuel' by burning fat - AS LONG AS you haven't just eaten a bunch of carbs that are more easily available.

 

[MFA]

Just be careful to not REWARD yourself with excess calories.
Depending on what activities you need to do after a workout, you can delay refueling your carbs. Your body 'knows' that you've burned calories, and it will try to restore your 'supply of accessible fuel' by burning fat - AS LONG AS you haven't just eaten a bunch of carbs that are more easily available.

I agree that total calories matter and post-workout food shouldn’t turn into a free pass to overeat. That said, a sensible amount of protein and carbs after training isn’t really a “reward,” it’s part of recovery. Protein helps repair muscle, and some carbs help refill glycogen so the next workout doesn’t suffer. You can adjust carb amounts or timing based on your goals, but skipping fuel altogether can slow recovery and progress in the long run.

 

[JayKosta]

... You can adjust carb amounts or timing based on your goals, but skipping fuel altogether can slow recovery and progress in the long run.

Yes, re-fuel is necessary.
If 'fat-loss' is a goal, a few hour delay to carb re-fuel can help with that - but it does extend the duration of post-exercise fatigue.