The Wipro Chennai Marathon is happening on 3rd December.
Post Workout Healthy Meal
Whether you go for a Run, or do strenuous exercise or extensive cycling, any kind of work out will result in loss of Glycogen or muscle protein break downs. He
nce it is very necessary to rejuvenate your body with proteins and carbs post work out that gears up Glycogen re synthesis.
It is always suggested that the Post work out meal needs to be taken within 45 minutes after finishing the work out. This will help the body to get back the lost Glycogen and proteins on time and the muscle strength is retained.
It is always good to have both carbs and protein meal together. This will accelerate the re synthesis of Glycogen and muscle protein breakdown. Also dietitians suggest to have carbs and proteins in the ratio of 3:1. If you take 150gms of carb, then the protein level should be 50gms.
Suggested carb diets:
Sweet potatoes
Chocolate milk
Quinoa
Fruits (pineapple, berries, banana, kiwi)
Rice cakes
Rice
Oatmeal
Potatoes
Pasta
Dark, leafy green vegetables
Suggested Protein:
Animal- or plant-based protein powder
Eggs
Greek yogurt
Cottage cheese
Salmon
Chicken
Protein bar
Tuna
Follow the post work out healthy meal mix to rebuild the muscle strength that got worn out doing exercises.
Happy Fitness!!
Our Iceberg is melting by John Kotter
The habit of winning – A book for any winning attitude person
Your Safety – While Running
You may be a passionate Runner. But that shouldn’t make you overlook your safety while running. There are Runners who were little casual on their safety and that resulted in some injuries varying from slight to serious. Following are some tips which are given based on the personal experiences of Runners.
- 1.Look for traffic while running: Always look for traffic while running even if it is during day, particularly on 4-roads cross roads. A slight pause on the junction will prevent you from getting injured from speeding vehicles early in the morning.
- 2.Run against traffic: Always run on the opposite direction of traffic. It gives clear visibility to both you and the people driving the vehicles and thereby avoid any collisions. Going in the direction of traffic will cause injuries when you try overtaking the fellow runners while running. Hence running against the traffic is always the best thing to do.
- Wear reflective tees: Whether you run early in the morning or during the day (around 7am) always wear tees or shoes which are reflective in nature. This will assure the people driving vehicles of your presence on the road and they may cautiously drive on the road.
- Avoid Headphones: As far as possible avoid using headphones and listening to music while running. Although a pleasant melody will add up to your joy of running, it will still get you in trouble if you miss the alert of any driving vehicles. It is better to avoid music during running on roads and you can spend 10-15 minutes listening to music after your run.
- Follow traffic rules: Always be a obedient citizen following the traffic rules while running. Run only on the path you are supposed to run and avoid running in prohibited areas. This will keep both you and the city happy being a disciplined citizen of India.
- Information is key: While leaving out from home for a Run always keep your family informed about your place of running. They may be able to contact or reach you in case of emergency (in case you don’t carry mobile while running)
- Carry ID for safety: Always carry any valid ID which has your complete information. This is just to help in case of any emergency while running. Follow these simple rules while running to keep yourself away from any possible injuries. Happy Running!!!