Top 7 Post-Workout Snack

Eating the right food after a workout is just as important as what you eat before the workout. After your workout, your body tries to rebuild its glycogen stores and repair those muscle tissues which were depleted after the strenuous workout. It is important to have a post-workout snack to give your body the right nutrients to help it recover and to maximize the benefits of your workout. A post-workout snack with the right nutrients can help your body decrease muscle protein breakdown, increase muscle protein synthesis, restore glycogen stores, enhance recovery and helps stimulate the growth of new muscle.

post-workout snack

Protein

Protein is a compound comprised of chains of smaller molecules known as amino acids. The amino acid is the basic building block of the body and is necessary for synthesizing the muscles. Protein is believed to maximize the body’s ability to recover after an exercise. A post-workout snack with an adequate amount of protein gives your body the amino acids it needs to repair and build the muscle fibers, as well as encourage muscle growth.

Carbohydrates

The body’s main fuel source is glycogen. Glycogen is the storage form of glucose. It is composed of long strings of glucose molecules with numerous branches. The body’s glycogen stores are used as fuel during exercise. The main reason to have a post-workout snack loaded with carbs is to replenish the muscle glycogen that you burned during your workout. It has been confirmed by research that the best way to replenish muscle glycogen stores after workouts is to consume fast-digesting carbs after every workout.

A post-workout snack with both carbs and protein can help maximize protein and glycogen synthesis. It also enhances glycogen storage and muscle protein synthesis. The timing of your protein and carbs consumption in relation to your workout can influence the effectiveness of your fitness routine. Usually, this time frame ranges between 45 minutes to an hour post-workout.

Here are the top 7 post-workout snacks:

Protein Shake

Protein shake

Find a protein shake that contains some carbs, or blend your shake with a carbs-rich snack like a banana. Whether you opt for whey protein or vegetarian/vegan powder, you can combine the big boost of protein with any number of add-ins, like fruit, peanut butter, and the milk of your choice.

Greek Yogurt

Greek Yogurt

Greek yogurt has twice as much protein as regular yogurt and is a great source of carbohydrates. It has the perfect balance of protein and carbs, making it an ideal post-workout snack. A cup of plain Greek yogurt can also help you meet the recommended dietary guideline of three daily servings of low-fat or nonfat dairy products. And it is best served with cereal or fruit.

Fruits

Fruits

Fruits offer the vitamins, minerals, and antioxidants your body needs to replenish itself after an intense workout. They are loaded with healthy, easily digestible carbohydrates, as well as enzymes to help your body break down nutrients so they can be delivered to your tired muscles. The best post-workout fruits include bananas, raisins, pears, grapes, watermelon, and blueberries.

Whole-Grain Breakfast Cereal

Whole-Grain Breakfast Cereal

Cereal is good any time of day. It is also a good post-workout snack. A small bowl of cereal with milk provides all the nutrition you need after a workout. Opt for a high-protein, high-fiber, and low-sugar cereal to help the body recover.

Eggs

eggs

Eggs are the perfect post-workout food because they are rich in protein and are also a great source of many other nutrients, which help your body repair after an intense gym session. They also contain all of the essential amino acids your body needs to digest and absorb protein.

Cottage Cheese

Cottage Cheese

Eating cottage cheese after a workout gives your body protein and carbohydrates for post-exercise muscle recovery. Cottage cheese is made from the curds of pasteurized cow’s milk. It is an excellent source of casein, a protein just as effective at stimulating muscle growth as whey. It is also effective at preventing your muscles from breaking down after exercise.

Trail Mix

Trail Mix

Trail mix is a combination of a variety of nuts and other dry ingredients. An unsalted mix of nuts and dried fruits is extremely a nutrient-rich post-workout snack. It provides carbs, protein, and healthy unsaturated fats.

Quality post-workout nutrition assists muscle recovery and supports your healthy lifestyle and fitness goals. Consuming protein and carbs after a workout session may amplify your results and increase recovery, but it doesn’t make or break your success. In order to succeed, focus on the entire nutrition and training approach including consuming enough calories and protein during the entire day.

 

4 Great Staff Breakfasts That Your Employees Will Love

If there is one thing that many employees have come to realize, it’s the fact that their staff loves it when they go the extra mile. There are many ways to do so, and we may spend a considerable amount of time building relationships among the staff to boost morale and productivity.

Out of all of the options that you may want to consider for bringing the staff together at your business, a staff breakfast is by far the best option. Not only is breakfast an important part of the day and helps to get it started on the right foot, it also brings people together in an atmosphere that fosters discussion. Here are 4 great staff breakfast ideas to kick things off.

1. Broiled Grapefruit – People may consider this to be a simplistic breakfast, but it is a classic that everyone will love. Grapefruit provides just the right amount of healthy sugar to give you that boost you need in the morning without the midmorning crash. It is also a delicious choice that your employees will love.

Making broiled grapefruit is easy. Cut the grapefruit in half, sprinkle some coconut sugar and cinnamon on top and then put the grapefruit under the broiler for 2-3 minutes.

2. Green Smoothies – Another option that you may want to consider is a green smoothie breakfast. Admittedly, this is not going to be to everyone’s liking but the beauty is, you can leave out the greens and simply make it a fruit smoothie for those who might be a little picky.

Green smoothies are easy to make and it is one of the more versatile and easy foods for breakfast. Simply choose 2 different fruits, such as banana and apple or pear and Kiwi and throw them in a blender. Toss in a handful of greens, such as romaine lettuce or baby spinach and enough water to cover the blades. Blend until smooth. Add water as necessary.

3. Berry Parfait – This is another simple breakfast that has a healthy twist. Since it contains berries, it is full of antioxidants and perfect for providing to your employees.

Making the parfait is easy. You just layer Greek yogurt, berries, granola and a thin layer of coconut chips. Continue to add layers until you are at the top of the container.

4. Greek Yogurt with Berries – If you are limited in time and don’t want to make a parfait, you can simply make small bowls of Greek yogurt and top it with some colorful berries. You can choose from any variety of berry you want, including raspberries, blueberries, strawberries or even some Kiwi.

These 4 great breakfast ideas for your staff are certain to get things started. They are not the only options available, but they are simplistic enough that they can be easily implemented and delicious enough that they will please even the most sensitive pallets. You can then add additional options as you get the program rolling.

3 BEST MEALS TO EAT WHILE SICK

It is true that food can do much more than provide energy and when you are sick, eating the right meal is more important than ever. Certain foods have properties that are powerful in supporting your body while fighting an illness. In addition, it is important to follow regular eating schedules when you are sick because when you consume few calories than normal this will restrict the body’s ability to heal. When you eat these foods some certain symptoms are relieved and even help you to heal more quickly. For you to heal quickly here is the three foods to eat.

Broccoli and Chicken noodle soup

Chicken soup has been consumed for many years when people got sick and especially if someone had a cold as it is an easy-to-eat source of vitamins, impressive proteins, calories, minerals, which are the nutrients your body requires in large quantities while you are sick. This soup is usually an excellent source of electrolyte and fluid that are necessary for hydration if you are making several trips to the bathroom. Studies have suggested that a warm bowl of chicken noodle soup will flat out cure what ails you. This is because chicken contains amino acids cysteine that breaks apart mucus and acts as an antioxidant and anti-inflammatory. Also, the soup is a healthy compromise between canned and from scratch made soup. The chicken stock is doctored in a warm bowl comforting version of homemade chicken noodles that is easy to cook. When you add some veggies to the mix you easily have a healthier performance on your hands. Eat this up when you are sick and eat your way to a healthier tomorrow.

Broth and crackers

Broths are an excellent source of hydration while you are sick. They are full of flavor and contains vitamins, calories, and minerals like calcium, magnesium and phosphorous. If you drink them while hot, they act as natural decongestant because of the hot steam. Drinking the soup is a good way to stay hydrated and they have rich flavors that help you feel satisfied and especially if you have an unsettled stomach and you are unable to eat and keep down the solid foods. You can take the broth with some crackers and if you can manage it unflavored and unsalted crackers are a great food to eat. You can enjoy simple crackers and not butter, cheese or herb flavored. Crackers usually have high starch content thus they work to quell nausea as they absorb excess chinning stomach acids as well as pregnancy related morning sickness. Combining the two can be of great help in aiding your healing process.

Tomato soup with grilled cheese croutons

When healthy or sick, many people are fond of the classic combination that is tomato soup and grilled cheese as it combines the comfort food together in one bowl. The soup yields for servings and takes just some few minutes to make like 35 minutes. The meal is made up of whole tomatoes, garlic, brown sugar, vegetable broth and a touch of heavy cream. It takes more decadent than its calories count is likely to predict and it is an amazing light meal to eat when you are sick. After cooking you can serve with croutons garnished with parsley.

Having a rest, getting proper nutrition and drinking fluids are some of the most important things you can do to fell better and to recover faster when sick. But some foods have benefits that go beyond just providing your body with nutrients. While no food can cure sickness alone, eating the right foods can support your body’s immune system and help relieve certain symptoms. So it is important to stick to the right food.

Are All Sugars Bad For You?

Many people believe that all sugar is bad for you. However, they are not considering the differences between added sugar and the sugar that are naturally present in foods, like fruit. When you ask if sugar is bad for you, you have to start by asking which type of sugar.

The Problem with Sugar

Many nutritionists don’t have a problem with sugar when used in moderation. It’s sugar used in excess that’s the problem. It can not only lead to weight gain, it can also cause metabolic issues. When the body processes sugar, it breaks it down into glucose and fructose.

The glucose is metabolized by your body. The fructose goes to your liver, which turns it into triglycerides, which are a form of fat. In high levels, triglycerides and a low HDL can lead to heart disease. This combination according to some experts can cause more damage than the LDL cholesterol, which is considered the bad kind.

Added Sugar

Added sugar in some form is in many of the processed foods you eat. There are hundreds of different names used for sugar, so it’s difficult for most people to know exactly what they’re eating. Some products add white processed sugars which are similar to the sugars found in fruit. However, the majority of processed foods use high-fructose corn syrup which is an inexpensive alternative to standard white sugar.

The main problem with high-fructose corn syrup is that it has more fructose than sugar. The amount of fructose may be as high as 60 percent compared to the 50 percent in white sugar. This means that the more foods or beverages you consume that contain high-fructose corn syrup, the more triglycerides your body will produce.

If you combine the high levels of added sugar in some foods with the high fat content and lack of nutrients, you can see how sugar can be an issue for a person. It can lead to obesity and the health issues that go along with weight gain. And because of the increased triglycerides, there’s the risk of heart disease.

Natural Sugars

Dairy, fruits, and vegetables are a major source of natural sugars. However, fruit contains fiber. Fiber aids in digestion and slows down the rate of sugar absorption. Fiber can also reduce the amount of food, and sugar, that you can consume because it makes you feel full faster.

This only applies to food in its natural state. When food is processed into dried fruit or fruit juices, the composition of the food changes. Dried fruit contains concentrated sugar and fruit juice lacks the fiber needed to process the sugar.

The Center for Disease Control and Prevention found that an adult who consumed more than 15 percent of their calories from added sugar, was at a higher risk for heart disease. This doesn’t just mean people need to reduce their consumption of junk food. It means that it’s more important than over for people to pay attention to their food labels.

Because most of the added sugars in food are “hidden” sugars, you must pay attention to how many grams of added sugar you consume each day. And if you feel the need for something sweet grab an apple or a melon, you’ll get the sugar you crave, without the health hazards.

Your Top Five Healthy Staff Meals

A healthy and well-fed workforce is a productive and happy workforce. That’s why ensuring that staff meals are balanced and healthy has never been more important. Are you lacking ideas for nutritious meals that know how to deliver on taste? No problem! We’re happy to share five of our delicious choices with you. Here they come!

A Meaty Stew

Stews are a great option for healthy staff meals during the autumn and winter months. They are an ideal way to cook with what is in season as well. Combine good quality meat with seasonal vegetables such as parsnips, carrots, squash or pumpkin. Add in a few potatoes, tasty broth and a few additional herbs such as parsley, rosemary or thyme and you’ll start smelling a great kitchen aroma.

Stews are also a great dish for using the next day if you have a need. Just be sure to cool and store appropriately.

Vegetable Lasagna

Pretty much everyone loves lasagna! The great thing about this Italian favorite is that it has the potential to be completely versatile. Try using Quorn meat, or simply a good mixture of tasty vegetables and seasoning to deliver a good nutritious meal that may very well have staff coming back for seconds!

Egg Green Salad

Green salads are a great choice for filling staff up on nutrients, vitamins and feel-good foods. You don’t have to limit a green salad to lettuce and green onions though! Try throwing in some avocado, green peppers and even green fruit like apples, pears and kiwi.

Adding egg to a green salad keeps the meal balance. It provides a healthy helping of protein and will stop staff from having hunger pangs an hour after eating.

Roast Dinner

We can often have the wrong idea that a roast dinner is laden with calories and is a generally unhealthy choice. Actually, a roast dinner can provide a wealth of goodness! Firstly, be sure you are serving up a good cut of meat. Then cut out those fatty roast potatoes and choose baby boiled instead. Next pack the plate out with a choice of vegetables and provide a low fat gravy on the side. You see, roast dinners can be delicious and nutritious!

Kebabs and Rice

Kebabs have to be one of my favorite choices for having the look-good factor. It’s hard for anyone not to be tempted by a skewer hosting chunky peppers, mushrooms, onions and a few generous pieces of meat. Serve them up with boiled rice and a few dips and your staff will be asking for this choice to be a regular offering!

By the way, you don’t need to baste the kebabs in oil or fat to make them tasty. Just be sure to marinade the meat and vegetables you plan to use overnight and you’ll be in for a taste treat. Soy sauce, citrus juice, chili, herbs and spices all make great ingredients to a kebab marinade.

Fish and Greens

Fish is renowned for it’s healthy properties. Whichever type of fish you choose, be sure you don’t drown it in fat or overcook all the nutrients out of it. Instead choose a healthy cooking method and provide plenty of healthy greens on the side for a meal that will keep your staff feeling satisfied all day long.

Certainly, the meals our staff eat play a significant role in their performance, as well as their level of satisfaction at work. Whatever healthy meals you decide to try, be sure you take the necessary culinary steps to ensure they deliver on taste, as well as nutrition.