Healthy Lifestyle | EPS Health Journal

The intensity of High-Intensity Interval Training (HIIT) requires appropriate nutrition before and after the session for the best results. You should check out this article on https://aaptiv.com/magazine/food-quality-really-important-food-quantity-training-hard for more info on food quantity vs. quality during training. Therefore, the body requires both nutrients, energy, and proper rest to perform.

The strength of HIIT may lead to muscle loss if the body does not get proper nutrients. Snacks and light meals are fantastic for pre-workout, and a balanced meal is perfect for post-workout to enable refueling. Here some nutrition tips to boost the effectiveness of your HIIT training program.

Foods to Consume Before a HIIT Workout

Carbohydrates are energy, and they supply fuel, enabling you to work out at the highest levels. Without them, you will probably feel tired, lethargic, or poorer than normal. Also, knowing the difference between simple and complex carbohydrates is important. Simple carbohydrates are digested quicker and supply quick energy.

On the other hand, complex carbohydrates are broken down in a far slower procedure providing energy as time passes. Mixing both carbohydrate types supplies an increase of energy immediately while keeping you through the full workout. Along with carbohydrates, proteins have a significant part in your pre-workout nutrient.

Foods to Consume After a HIIT Workout

Like your pre-workout meal or snack, good carbohydrates and lean proteins would be important to your post-workout. Your body is drained as soon as you complete the HIIT session. Therefore, it is time to recuperate those muscles and to replenish the energy.

There are many consequences of missing out on post-workout nutrition. A few of them include greater soreness, tiredness, and reduced blood glucose levels, leading to dizziness. Post-workout meals should incorporate protein partnered with carbs to grow and repair your muscle tissues, enabling the body to quickly recover and replenish lost energy. According to experts, you should eat your post-workout meal or snack within 30-60 minutes of cooling down.

Conclusion

While eating before and after a workout is significant, you cannot forget to hydrate. As you sweat, you shed fluids that need to be replenished after the workout. Nonetheless, drinking sufficient water prior to your session is equally significant. Dehydration will minimize strength, particularly during a high-intensity exercise. Additionally, water consumption varies from person to person based on the intensity of their exercise and body fat.…

Tips to Keep Your Kids and Family Fit and Healthy

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| Health, Healthy Lifestyle

The weight battle in the U.S. is real, especially during this stay at home period. However, kids navigating the physiological and psychological consequences of being obese can be devastating. Stats from this research informs us that a substantial number of children in school will be overweight when schools re-open. For parents, back to school season heightens the stress they feel about their overweight kid.

Children are teased and bullied and are more likely to experience reduced self-esteem, social isolation, and melancholy. As if the social pressures to be lean and healthy are not sufficient, these very same children also face medical issues such as cardiovascular disease, diabetes, and higher blood pressure. Happily, obesity is mostly preventable, and also the very same approaches to help children handle weight struggles also work for adults. A brand new school year is a motivator to embrace a more healthy lifestyle, and it is never too late, or too early, to begin.

Adequate Sleep

Individuals who stay up for too long tend to weigh more. Ensure you and your kids get up to 8 hours of sleep per night. Good sleep will help control appetite and also restore energy levels for improved productivity. Time spent looking at a screen takes away from time spent sleeping or being busy.

After homework is completed, and the work emails are sent down, turn off laptops and TVs to present your body a chance to rest. Follow recommendations if you are struggling with is too much, also keep in mind your home screen habits put the tone for your family.

Healthy Diet

Fruits, meats, and veggies in parts supply a high amount of energy with no calories and fat. Avoid pitfalls such as fizzy drinks and junk foods. Children who eat one or two family meals per week will be likely to become obese as adults, and this is an essential return on time investment that goes into organizing a family.

Meals do not have to be fancy, but they ought to cultivate a household relationship. Wholesome eating habits have demonstrated the probability your teenagers will take part in pursuits to fight obesity and depression.

Physical Activities

Physical games could lead to precisely the advantages, although plenty of individuals consider exercise as a punishment. Go for a stroll after supper, have a family dance party, play with a game of tag or ride bicycles to a friend’s home, and embrace a more active existence. Take at least 30 minutes every day, if it doubles as exercise time.…

Reasons To Avoid Soft Drinks

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| Healthy Lifestyle

Everybody likes taking soft drinks, they sparkle, fizzle, and they also have a sweet taste, everybody is bound to love them. But as popular as these soft drinks can be, many individuals don’t know what these soft drinks are made of, nor do they know what harm these drinks can cause to their bodies.

Reasons why you need to avoid soft drinks

Increased blood sugar level and body fat

For those individuals who are suffering from high sugar level, consumption of soft drinks on a regular basis can cause you a lot of harm. For instance, in a single can of most of the soft drinks, an equivalent of 10 teaspoons of sugar is added. When one consumes such an amount of sugar in one go, more especially if it is in liquid form, there is an increase in the blood sugar level which directly reacts with the insulin in the body. For the healthy ones who may think that such consumption cannot affect them, they should be informed that continued consumption of such drinks can lead to one developing diabetes. They also may also give rise to obesity.

Contain phosphoric acid

Another major ingredient of soft drinks is phosphoric acid. Research has shown that phosphoric acid greatly interferes with the bodies ability to absorb calcium properly. This will eventually lead to one developing cavities, osteoporosis and even the softening of bones. The acid also reacts with stomach acids hence interfering with the digestion process, and in some cases, it even blocks the absorption of nutrients.

Mystery of diet soda

Most individuals are attracted to soft drinks when they listen to the word diet soda. What they do not know is that such drinks are not good for their diet. These soft drinks may not be having sugar, but Aspartame is used in them as a substitute for sugar. This particular element is even more dangerous than sugar itself. It has been proven that Aspartame is responsible for some health complications. Some of this complications include seizures, multiple sclerosis, emotional disorders and even development of brain tumors. Soft drinks that use Aspartame as a substitute for sugar have a high risk of causing metabolic syndrome, a condition responsible for belly fat and can lead to one developing high blood pressure.

No nutritional value

Another very important point to note is that the simple reason why one should avoid taking such soft drinks as soda is that they do not have any nutritional value. These soft drinks are in most cases consumed without any good reason. This is why it is advisable to take water as opposed to these soft drinks since you will spare your body a lot of harm.

Contains caffeine

Everybody has come across the word caffeine. Most of the soft drinks that are available in the market contain caffeine. Caffeine has been proven to be a major cause of cancer, high blood pressure, irregular heartbeat, breast lumps and other problems. Other ingredients in these soft drinks like sodium and sugar, the soft drinks are responsible for the dehydration of the body if consumed for long.…

EPS Health Journal

Category: Healthy Lifestyle

Tips on Nutrition Boost For Your HIIT Training