High Protein and Carbohydrate Diet Effects | Post Workout Diet

High Protein Diet Heath Effects:

According to the American journal of Clinical Nutrition, you need a minimum of 2.5 % of your daily calories in protein. WHO advises 4.5 %, and the Food and Nutrition board, 6.5 %. A report titled – ‘Rapid growth, shorter life’, which appeared in the journal of American Medical Association, has revealed that high protein diets shorten the life span of humans.

This is substantiated by the world health statistics that show that people who are on to a high protein diet do not liver longer than people who are consuming a low protein diet. Also, research says that there is little evidence that muscular activity increases the need for protein. Hence, in a bid for a better body, don’t pop protein supplements.
Medical journals state, excessive protein intake causes irritability, fatigue, dizziness, nausea, constipation, dry skin, hair loss, and bad breath. There have also been cases, where, people eating a high protein diet suffered from kidney damage and developed gall stones.

Fitness tip: Before heading for a workout, eat 2 bananas.

Bananas provide carbohydrates, and potassium. When exercising carbs are used fuel and the potassium in the banana will reduce the chances of developing muscle cramps during and after the workout.

Post Workout Proteins:

• Egg whites, chicken, and fish are very good sources of protein, but they take long to digest.
• The perfect and most ideal post workout protein food is whey. Whey gets digested easily and quickly. It is easy on the liver, and most importantly has a complete amino acid profile.
• Casein, found in milk, is also a good protein to be consumed after a workout.

Post Workout Carbohydrates:

• Whole cereals such as whole wheat, oats, bran, and brown rice are the best carbohydrates to eat after a workout session. These foods are loaded with fiber and slow down digestion.
• Quickly digestible carbohydrates like banana, pineapple, and honey are also recommended. These are effortlessly digested, and promote muscle glycogen replenishment.

Pointers:

• It has been advocated that one should consume some nourishment, within 30 minutes of the workout. This is the most beneficial time for the body to receive nutrition.
• Carbohydrates are used to provide energy during the exercise session. Hence, it is vital that you make up the depleted muscle glycogen level. Also, the body needs adequate amino acids to start muscle repair.
• The ideal meal would be a combination of quick proteins and a mix of simple and complex carbs.

Stretches:

• A simple body stretch is not just a very effective warm-up, but an exercise in itself.
• Hold each stretch for 10-20 seconds for maximum results.

Waist stretch:

• Stand erect. Place your right hand on your waist and extend the left hand over the head. Slowly bend at the waist and hold. Repeat for the other side

Back/Shoulder Stretch:

Extend your hands forwards and clasp them. Lower the head, so that the chin touches the chest.

Neck stretch:

Drop the head to the right side, so that the right ear touches the right shoulder return to the center. Repeat for the other side.

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