Chocolate Milk For Sports Recovery

There are plethora of options available in recovery fluids that an athlete should drink post intense workouts to recharge themselves for their next regimen, but when it comes to picking one right recovery beverage , everyone comes in their fickle state. Post rigorous workout an athlete muscles become exhausted and to refuel them they need a quick nutritious drink containing right combination of carbohydrates, protein, vitamins and minerals. A simple water can only replace sweat losses and nothing more then question comes what is that right recovery drink?

A perfect blend of low fat milk with chocolate is the new sports drink that recovers athletes tired muscles post 3060 minutes intense exercises. Many researches proved that drinking chocolate milk can help athletes like cyclist, swimmer or long distance runner to recover faster and they are able to do more training and even are able to sustain training for a longer period of time.
Chocolate milk also improves heart rate along with lactic acid levels. Chocolate milk acts like a fuel and contribute greatly to celerity of movement of fluids and electrolyte lost during post workout.


During workout muscles use their glycogen energy stored so after a tough workout, body needs protein that helps to rebuild the muscles, carbs to refuel the muscles and electrolyte to replenish what you’ve lost in sweat and all these things is taken care by a low fat chocolate milk containing scientifically proven 3:1 carbs to protein ratio.

Low Fat Chocolate Milk Benefits For Sports Recovery

A low fat chocolate milk rehydrate the body that not only prevents dehydration but also helps to lower temperature, repair muscles, ease fatigue and keep the digestion process working properly.

  1. It fulfills the nutritional requirements of the body post workout. A low fat chocolate milk has been found rich in calcium, phosphorus and vitamin D so it reduces the risk of stress fractures.
  2. Chocolate milk keeps a check on blood pressure level. It actually lowers the blood pressure.
  3. It is also beneficial for proper functioning of heart since it helps in maintaining proper flow of blood.
  4. Chocolate milk contains major portion of chocolate that is Rich in antioxidant compounds called flavonoids that prevents clotting of blood caused due to internal injuries thereby fasten the recovery process and also avoids infection. It also prevents formation of plaque.
  5. It increases the body’s endurance capacity by keeping it hydrated for a longer duration of time.
  6. It contains a perfect 3:1 carbs to protein ratio that rebuild the exhausted muscles
  7. It quickly replenish the glycogen lost during physical exertion and recharges an athletes for their next regimen.

Chocolate Milk- Isn’t It’s Great For Chocolate Lover?

Chocolate makes us feel good and tastes good. Eating chocolate can decrease your risk of heart attack by thirty-seven percent also it is not much expensive. So if these goodness of chocolates when mixed in milk, it not only enhances the taste but also works as a wonder for overall body.

Chocolate milk contains high water content that keeps body hydrated and essential electrolytes such as calcium, magnesium and potassium along with vitamin A and D that replenishes lost glycogen.

Rich in nutrients, a chocolate milk is proving to be very beneficial especially for the sports person like cyclist , swimmer, runner etc. by increasing their endurance capacity and agility. By drinking it sports person or you can say athletes are able to sustain their training for a long period of time and also their performance level has been improved.

Summary


Post intense workouts it’s really important that you should quickly grab something that immediately refills the lost energy. After many debates, chocolate milk is coming out as a best recovery fluid post workout. Its been proved again and again that chocolate milk compared to normal milk has double carbs to protein ratio that fastens recovery process of an athlete and also rehydrate them. Chocolate milk has many benefits and one can stop their fickle state by choosing chocolate milk as their recovery beverage post workout.

7 Health Benefits Of Squats: Why You Should do Squatting Everyday?

#blogging #health #healthylifestyle

Squatting or squats is the excellent exercise for building strength, improveing muscles, body postures and mobility. Although it is said that squats are mainly for lower body, many researchers found that it is beneficial for overall body fitness.

A power enhancer squat exercise

Below I have listed down 7 major benefits of squats.

Strengthens Your Knees

Squat is a best knee strengthening exercise. It is very beneficial for knee health. It targets the quadriceps, hamstrings and buttocks. Squats reduces the risk of knee arthritis and also helps to overcome knee pain. Squats helps to make muscles around knee to get stronger that stabilizes joints and absorbs shock during weight lifting activities. That’s why most of the athletes prefer doing squats during their everyday workouts. A stronger knee undergoes less wear and tear.

Makes Your Joints Stronger

Doing squats helps you to build body’s joints. While doing Squats, a person lowers the hip by bending the knees from the standing position and this process engages the ankle, knee and hip joints all at the same time that leads to making them stronger.

Helps Build Muscles

Squats is a perfect mélange of muscles recruitment as it involves group of muscles like quadriceps, calves, hamstrings, abdominals, lower back and glutes. If performed on a regular basis, you will get well toned muscles. While performing this exercise, make sure that your posture is correct in order to get those toned muscles.


Strengthens Core

A squats involves many muscles group while performing it. These muscles include rectus abdominis, transverse abdominis and erector spinae. Stronger core makes your day to day activities easier like bending, turning or standing.


Burns Calories

This basic squat exercise helps to burns calories as well which in turn shred off extra weights from your body. To figure out how many calories are burnt, a MET(Metabolic Equivalent) value is taken into consideration. Higher the MET value, greater are the chances of burning calories.
According to many researches, a high intensity squat can increase MET value to 8. So squats burns on an average 35 calories/ per minute according to many studies.


Boosts Your Heart Health

Squats decreases your chances of heart attack or stroke. Doing squats elevates the heart rate as it get the blood pumping throughout your entire body. Squats reduces your heart rate, blood pressure and bad cholesterol.


Enhances Your Performance

If squats are performed on a regular basis this will enhance your body stamina and capabilities to do more exercises effectively. In short, it boosts your stamina. Squats improves your ability to perform physical task more easily. In case of athletes, this works as a power multiplier in their strength since it increases their speed and ability to jump. So overall squats works as a performance enhancer.


Improves Flexibility, Posture And Mobility

Squats improves our body’s flexibility along with improving our body posture and mobility. Body’s flexibility helps us to maintain balance and makes us less prone to injuries. Most of the time we spend by sitting at one position, this causes stress on your muscles and ligaments. Squats helps you to work on your body posture and make it correct.

Squats Anytime And Anywhere

Yes, I think the beauty of this exercise is it can be done at any place since it does not require any equipment. In order to achieve your fitness goals, many experts recommends 20 squats daily.

Summary

Squats is a best exercise that requires no equipment. Squats helps to build muscles, strengthens your core, improves heart rate, correct balance postures and also improves flexibility along with enhancing your everyday body movement. With so many health benefits why not start doing squats daily. Remember 20 squats a day will make all the diseases fly away.

5 Simple Exercises To Do At Home For Beginner’s

Awareness, with smartphone in one hand and Google master in it, you can be aware of anything and everything in jiffy. So if I say people are perspicacious about various health benefits of regular exercising, it wouldn’t be totally wrong. Then question arises why they still lack in implementation of daily exercise? Why they have tons of excuses always ready with them about why they are not exercising daily. I think answer lies in their one of the most common excuse “ No time for hitting gym”, really? Exercising doesn’t always mean to hit gym. You can start it from home. In beginning, you may feel perplexed to start the exercise without any instructor but eventually you will know how to do it. You can begin with basic exercises that requires no equipment.

Basic 5 Exercises For Beginner’s

Plank

This is the most basic and best exercise for beginners to strengthen their shoulders, arms and back.

How To Do: Kneel down on the floor or mat and brink your feet together. Your elbow directly under your shoulders and forearms pointing forward. Make sure your head is relaxed and you are looking at floor. Now hold this position as long as you can but I will suggest for beginners try to hold for 10-15 seconds.

Time: 10 seconds
Sets: 3
Break between each set: 15 seconds

Squats

This exercise has uncountable benefits. Squats strengthens your core along with the muscles toning. Squats are mainly for thighs as it engages mainly hips, knees and ankles. It also improves joint strengths.

How To Do: Stand with your feet shoulder width apart and parallel. Make sure your back is straight with chest and shoulders up. Bend your knees till you are in sitting position with hands pointing outwards parallel with your knees, hold this position for 3-4 second and then slowly rise back upwards until you reach the starting position. Do 30 squats daily with 10 in each set.

Sets -3
Squats in each set- 10
Break between each set: 15 seconds

High Knees Jump

A high knees jump is a kind of cardio exercise done at faster pace. It reduces belly fat and improves momentum and flexibility.

How To Do: Stand up straight and keep your feet hip- width apart. Extend your arm at front with hand palms facing the floor and now raise your right knees up until it touches the right arm and immediately put it down followed by raising your left knees until it touches left arm. Repeat this process until 10 conts.

Sets-3
Reps- 10
Break between each set: 10 seconds

Glute Bridge

It improves hip mobility and strengthening your lower back. This one is my personal favorite because it is so easy to do.

How To Do: Lie down on your back on the floor or mat with your knees folded and feet placed on the ground. Your hands should be placed straight on floor with palms facing mat or floor. Now lift your hips off the grounds until your knees, hips and shoulder forms a straight line. Hold your position for 4 seconds before bringing it back to its original position.

Sets- 2
Reps- 10
Break between each set- 10 seconds

Crunches

Crunches are one of the most popular abdominal exercise that trains your abdominal muscles.

How To Do: Lie on your back on the mat or floor with your knees folded and feet on the ground. Place your hand behind your head such that it slightly touches head encouraging it to move forward. Now lift your shoulder blades off of the floor. Hold this position for 1 to 2 seconds and then move backward slowly. Repeat this process again and again until you are no longer able to do.

Sets- 1
Reps- 10

Summary

You should include exercise in your daily routine knowing it’s countless benefits. Start doing exercises at home with basic one that requires no equipment. Sleep well and keep improving yourself by choosing healthy lifestyle.

How Many Carbs Per Day To Lose Weight For A Woman In A Month

Do you know what’s the most searched topic on Google? it’s “how to lose weight quickly”. Weight loss has become a trend especially in women.
To quickly achieve it , another thing that’s gaining popularity is “low carb diet”.
Ever since low carb rose to fame because of it’s quick way of dropping the pounds, it also has completely flummoxed everyone.
People don’t exactly understand what exactly carbohydrates is. They feel that its an hindrance to their weight loss journey. But that’s not exactly true.
This article will help you to understand the whole idea about carbohydrates along with it’s per day consumption to make sure that you lose weight properly.

What Are Carbohydrates?

Carbohydrates mainly known as carbs are naturally occurring sugars and starches that is broken down into glucose to use as a energy sources by the body. Carbohydrates are also known as saccharide.
Carbohydrates are the macronutrients that a body requires in large amount for it’s proper functioning. The macronutrients other than carbohydrates are protein and fats. These macronutrients are very imperative for body and must be obtained through diet as body cannot produce on its own.


Important points:
• 1gram of carbohydrates= 4 calories(approximately)
• The National Institutes Of Health(NIH) recommends 135 grams of carbs for adults.
• For all age groups and sexes, recommend carbs intake is in between 45% to 65% of total calories.

Classification Of Carbohydrates

Carbohydrates are mainly classified on the basis of absorption and digestion of sugar as: Simple and complex carbs.

Simple Carbs: As the name suggests, contains one(monosaccharides) or two sugars(disaccharides) and therefore forms a shorter chain of molecules that can be easily absorbed and digested.

Simple carbohydrates provide short term energy to the body as its consumption leads to an instant spike in blood glucose.

Simple carbohydrates are found in milk products and whole fruit which is good for health as these are rich in vitamins and minerals. However, simple carbohydrates are also present in sugary drinks like soda, packaged cookies and candy that are made of refined sugars and lack nutrition value, vitamins and minerals. These kind of foods are referred as “empty calories” and it’s consumption in large amount results in weight gain, increased risk of heart disease and type-2 diabetes.

Complex Carbs: Composed of three or more sugars(polysaccharides). It forms a longer chain of molecules due to which they take time to get absorbed and digested.
Complex Carbohydrates provides sustained energy or we can say more lasting source of energy as compared to simple carbohydrates.
Complex Carbohydrates are mainly fiber and starch and these are present in food like whole grains, beans, nuts, vegetables, oats, corn, cereal and rice.

Complex Carbohydrates acts as a shield for a body against diseases like type-2 diabetes, heart diseases and also helps to lose weight.

It is recommended to include more of a complex Carbs in your diets as compared to simple Carbs.

However it is not necessary that all complex carbs are good so always try to add healthy complex carbs in your diet.

Summary:

You can not totally remove carbs as they are an essential part of a healthy diet.
So load your plate with Good carbs like vegetables, whole fruits, nuts, seeds etc and stay away from bad carbs like soda, ice cream, fruit juices, white bread etc.

How many Carbs per day to lose weight?


It’s a very tricky question to answer how many carbs should one consume per day to lose weight as it depends on various factors like an individual age, sex, physical activity, lifestyle etc.

Our main aim should be cutting of bad carbs each day from our diet and addition of good carbs which are mainly complex carbs in our diet per day. Also, don’t do the mistake of removing all carbs from our diet in order to quickly lose weight as it may lead to fatigue, brain fog and other miserable symptoms.

So below are the range of carbs intake per day according to your requirement of weight loss.

400-600 calories of carbs:

• This approximately equals to 100 to 150 grams of carbs intake per day.

• beneficial for those who do daily exercises and are active and want to maintain their weight and don’t have extra weights that they want to lose.

Diet includes:


• all seasonal vegetables
• Seasonal fruits
• Healthy grains like rice and oats
• Lentils( dal)
• Eggs and fish
• Healthy starches like potatoes and sweet potatoes
• No processed foods

200-400 calories of carbs:

• Constitutes approximately about 50 to 100 grams of carbs intake per day.

• Beneficial for those who are not physically active and want to reduce weight without doing any exercises.

Diet includes:

• More vegetables
• 2-3 pieces of fruits
• Minimal amount of starchy carbs like sweet potatoes
• Minimal amount of brown rice

100-200 calories of carbs:

• Constitutes to about 25 to 50 grams of carbs intake per day( a kind of very low carbs diet).
• This approach is for those people who are suffering from obesity or diabetes and have a lot of pounds to lose.
• This is a kind of ketogenic diet as idea behind this is to take more calories from protein and fat and keeping carbs intake in your body as less as possible.

Diet includes:

• A low carb food like a almond milk
• Seafood’s like fish and shellfish
• Low carb vegetables
• Avocados
• 1-2 hard boiled eggs

What should be on my plate to reduce weight?

If you want to quickly shred off the extra weights from your body then your first step should be to avoid all junk and processed foods like chips, soda, burger, pizza etc. In short you have to avoid any unhealthy carbs.

A healthy plate should be a good balance of mainly 3 ingredients: fiber, protein, complex carbs along with some probiotics.

Fiber: Fiber is a type of carbohydrates that cannot be broken down into sugar molecules and it passed through the body undigested.
Certain fibers soak up the water in the intestines and this gives the feeling of fullness and this further helps in weight loss.
So, foods that contains fibers are as follows:

Seasonal vegetables: Almost all the seasonal vegetables contains significant amount of fibers like spinach(2.2%), tomatoes (1.8%), broccoli (2.6%).

Fruits: fruits are also great source of fiber like apple(2.4%),pears(3.1%), strawberries (2%).

Sprouts: sprouts are also very rich in fiber and contains about almost 2.6%.

Other fiber rich foods are:
• Cauliflower mash
• Raspberries
• Guava
• Pomegranate Seeds
• Barley

Complex Carbs: Complex carbs as already discussed are longer chain molecules which takes time to digest.
Some complex carbs foods are:
Quinoa: very nutritious, rich in many minerals along with innumerous health benefits. Cooked quinoa contains 21.3% carbs.

Oats: Oats are healthiest whole grain food. Raw oats contain 66% carbs.

Chickpeas: contains many vitamins and minerals including iron, phosphorus and B- vitamins. Cooked chickpeas contains 27.4% carbs.
Other complex carbs foods for weight loss are:
• Buck wheat
• Bananas
• Sweet potatoes
• Beetroots
• Oranges
• Blueberries
• Grapefruit

Protein: Protein is an essential nutrient that helps to build and repair muscle, tissue, skin, nails and hair. It helps to increase metabolism and also beneficial for quick weight loss.

Eggs- highly rich in protein and also they are rich in vitamins B-12, zinc, iron , selenium and vitamin A.

Lentils: lentils are rich in protein and contains about 17.9 grams protein.

Beans: there are variety of beans available in which kidney beans are one of the most commonly consumed beans. It consists of approximately 13.4 grams of protein.

Other protein rich foods are:
• Peas
• Black beans
• Soybeans
• Fish
• Chicken
• Greek yogurt

Probiotics: Probiotics are beneficial Bacteria and yeasts. These are live microorganisms that have various health benefits.
Some probiotics food for weight loss are:
Yogurt: it is one of the most popular probiotic food.
Green banana- These are the bananas that are not fully ripe and are a rich source of proteins.
Other probiotics foods are:
• Kimchi
• Chocolate
• Garlic
• Apple cider vinegar
• Kefir

Conclusion:


In order to lose weight quickly, apart from keeping check on the carbs intake per day, you should also take care of the following things listed below:

• Daily drink approx. 3- 3.5 L of water
• Take 7-8 hours of good sleep
• Avoid junk and processed foods as much as possible
• Not all carbs are bad
• Extremely low carb diets should be followed under the guidance of nutritionist.
• Make a habit of eating healthy foods
• Do some physical activity daily

Benefits of Skipping/ Jumping Rope That You Should Definitely Know

You must have heard this phrase “an apple a day keeps doctor away”, I think it’s time to rephrase this and say “Skipping a Day keeps doctor away”.Yes it’s so damn true, Skipping/jumping rope is one of the most simple,effective and fun exercise. Do it once and you’ll develop proclivity towards it. Many athletes and boxers use this in the form of warm up exercises. Do you know a 30 minutes skipping is equivalent to running of 10 km.
Skipping not only helps in burning calories but also in improving your coordination, agility and focus.

Basic Requirements For Skipping

Skipping does not require much equipments( almost no, you just need one jumping rope) and you can do it at any time and at any place. Below I have mentioned few basic things that you need before skipping.

Skipping rope: for skipping you need a simple skipping rope easily available in the market that too in a very affordable prices.


A Good Cushioned Shoes: Second most important thing for skipping is a good shoes that you should have while skipping. Since during skipping it may happen that your foot get hurt and to avoid such things to happen you should have a tight grip of shoes around your foot.


A Right Surface: For skipping hardwood floors are best. You can also choose to jump on mat if outside. Try to avoid concrete and carpet.

Benefits Of The Skipping/Jumping Rope


Skipping has several advantages and some of them are listed below:

Calories Burner

A 10 minutes skipping is equivalent to 30 minutes jogging. Skipping helps you to burn around 400 calories/ 10 minutes and approximately 1300 calories/ per hour ( isn’t its quite amazing). So skipping is one of the major calories burner exercise. It helps you to stay in shape and be active.


Full Body Workout Activity

Skipping is considered in one of those exercises that is done for full body workout. Skipping helps to maintain overall body fitness. You don’t need any other exercise to keep yourself fit if you do skipping.


Enhance Coordination Ability

Another major benefit of skipping is improvement in your hand to eye coordination which in turn improves focus.

Tones Muscles

If regular skipping is performed, it will help in building strength and overall muscle tone. Skipping emphasize more on musculature means reduces levels of body fat. Toned Muscles provides stamina, greater flexibility and also reduces the risk of diseases like diabetes and heart diseases.

Best Tool For Weight Loss

It will not be wrong to say, skipping can be counted in one of the highly effective weight loss activity. While doing skipping your heart rate rises and this leads to more oxygen consumption which in turn helps in reducing weight.

Improves Heart Rate

Skipping is considered as one of the best form of cardio exercises. This means, skipping improves overall functioning of your cardiovascular frame that includes your heart, arteries and veins, which leads to smooth flow of blood. This will improve your breathing efficiency as well as strengthens your body stamina.

Improves Bone Density

Many experts or you can say health professionals has said that skipping reduces osteoporosis chances. Osteoporosis is a disease characterized by bone fragility and increased susceptibility to fractures. Jumping rope strengthens your bones and reduces risk of injuries to your knees and joints.

Helps To Get A Fit Body

Skipping definitely helps you to keep fit and be in shape. You don’t need to indulge in any other exercise, if you are doing skipping regularly.


Summary

Skipping has many benefits that’s the reason it is one of the most super effective exercise. It improves heart rate, reduces weight,tones muscles and makes your bones stronger.