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What To Eat After A Really Good Workout

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The basic purpose of workout and other forms of exercises is to keep the body and muscles in good shape. But soon after, energy levels are depleted and there is need to fill up without necessarily feeling over bloated.

Eating the right foods at the right time after workouts is crucial as it gives the best of that process of building lean muscles, burning calories, losing weight and generally feeling energized

It is best is to choose foods that combine proteins, carbohydrates and some healthy fats. However, it all depends on the purpose of your workout routine. For fat burning routines designed to loose weight, foods with lean proteins and carbohydrates are ideal. Sometimes it’s a matter of not readily finding the right mix of foods to meet your needs.

Here are six healthy foods readily available in our markets to give the best diets after that hard workout

Brown rice and steamed vegetables.

This food provides the right combination of fiber and vitamin as well as mineral compounds. Rice is also a healthy carbohydrate to opt for as a whole food after exercises.

With this the glycogen levels for energy is easily restored

Eggs

Eggs contain healthy fats and proteins which is needed to restore the body after workouts and there are various options in preparing them and still make them tasty and filling

You may choose to make an omelette with vegetables or simply have them boiled. Could also be paired with your choice of carbohydrates like potatoes to make a healthy post- workout meal.

Potatoes

Potatoes are a healthy choice of carbohydrates to add to your post work out meal and easily available too. Boiled potatoes are a great choice

It’s also important to combine both protein and carbohydrates to refuel the body system so why not go for a combination of potatoes with hard boiled eggs?

Chicken

Chicken is a good source of protein and a healthy choice to combine with brown rice, vegetable salad,( as preferred by many), or just potatoes. It helps to replenish glycogen which is the energy stores and restore protein synthesis. However make sure to prepare your chicken in a healthy way, reducing as much as possible any additional fat when preparing them.

Try boiling or baking your chicken rather than deep frying.

Salmon

This type of fish is an excellent choice of protein because it is packed with bioactive peptides that helps reduce any inflammation that may occur after workouts, regulate insulin levels and give you joint support.

It is also a light meal and easy to prepare and pair with your preferred choice of carbohydrates or vegetables to make a perfect post workout meal.

Protein powder

Whey protein is the best choice of protein powder. It absorbs quicker therefore ideal after workout to top up energy levels. Alternatively, Chocolate milk has great after workout effects, it a good source of calcium, glucose and water

It is the preferred alternative to whey protein as it absorbs fast, helps you rehydrate and regain energy.

Whatever choices settled for as post work out foods, make sure it contains the right combination of nutrients. The right mix taken at the right time will keep your body happy and ultimately energized. You can also test your creative side. Whip up your own healthy food combination. Let us know if its a great choice we can recommend to others.

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1 Comment

1 Comment

  1. Damilola

    November 19, 2017 at 7:53 am

    I love the article…Feels good to exercise to keep the body from being bloated or from excess fat..And also to keep fit

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Tiny changes, Remarkable Results; Atomic Habits By James Clear

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“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time.” – James Clear

Atomic Habits by James Clear, is an excellent book and worth the read. In this book, you would learn how to start good habits, stop bad one. You would also understand why paying attention to what you do on a day-to-day basis matters. 

According to Will Durant, “We are what we repeatedly do. Excellence then is not an act, but a habit.” Habit has a significant effect on one’s life over time, and the sooner you start with good habits and stop bad ones, the better your life will be in the short and long run.

As James said, it is easy to overestimate the importance of one defining moment and underestimate the value of making small improvements daily. Society has taught us that huge success requires massive action. So we often mount pressure on ourselves to make some weighty improvement that would make everyone talk about it.

Although improving by one percent is not notable or noticeable. However, it can be far more meaningful, especially in the long run. The difference that this one percent improvement can do over time is outstanding.

You might start to think about it now; maybe there are some bad ones you are currently struggling with. It is vital to take note of them and ensure you work on changing because they accumulate into toxic results.

“The outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. The Knowledge you have is a lagging measure of your learning habits” – James Clear

Then you wonder, why is it so easy to repeat bad habits and so hard to form good ones? It often feels difficult to keep the good habit going for more than a few days, even after repeating a few motivational mantras every morning and the likes.

James noted that changing and sticking to good habits is difficult for two reasons; we try to change the wrong things, and we try to change it in the wrong way. In light of this, there are three layers of behavior change, outcome, process, and identity. The outcome is about what you get, the process is about what you do, and identity is about what you believe. The core of behavior change will reflect on your habits and your outcomes much more effectively if you start with your identity. Decide the type of person you want to be, prove it with small wins.

Here are four laws of behavior change for the process of Habits with an example each to make you understand better:

  1. Cue

Make it obvious. “Don’t hide your fruits in your fridge; put them on display front and center.” According to Carl, “Until you make the unconscious conscious, it will direct your life, and you will call it fate.”

     2. Cravings

Make it attractive. “Start with the fruit you like the most, so you’ll want to eat one when you see it.”

     3. Response 

Make it easy. “Don’t create needless friction by focusing on fruits that are hard to peel. Bananas and apples are super easy to eat, for example”.

     4. Reward

Make it satisfying. “If you like the fruit you picked, you’ll love eating it and feel healthier as a result!”

With this kind of framework, it is essential you keep yourself accountable and not get overwhelmed. An easy way to do this is to track and visualize your progress – this will make you happy with yourself when you see how far you have come. According to James, “Measurement offers one way to overcome blindness to our behavior and notice what’s going on each day. When the evidence is right in front of you, you’re less likely to lie to yourself.” 

Please note that this is just a summary of Atomic Habits, and lots of information and examples were left out. Therefore, I would recommend that to understand the concepts, you should read the book.

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Introducing the Nigerian Association of Hairdressers & Cosmetologists

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The Nigerian Association of Hairdressers and Cosmetologists (NASHCO) has been in existence since the 1970s, precisely founded on the 19th of May 1978. The Association is a well known one with a huge membership database across the Country.

As part of the aim of its existence, the association was founded to provide a forum where Hairdressers as well as Cosmetologists could have their common problems dealt with fairly and timely. They also wanted to ensure that high professional standards and ethics within the field were constantly adhered to, in order to foster trust and confidence with their customers and partners. The motto of the association is “UNITY AND STRENGTH”.

However, in light of this knowledge which I believe generally precedes one’s revelation of the existence of “NASHCO”, there are 3 important things you probably did not know about the association and it’s really funny, because these 3 things are what has given the association the much credibility and recognition it continues to enjoy today.

Here they are:
1- It’s amazing to note that “NASHCO” has recorded an amazing growth in membership over the years. Just in Lagos alone, the State Chapter of NASHCO currently records over 10,000 registered members in all 20 local government areas and 37 local Council Development Areas (LCDAs) of the state.

In all states, the state body is headed by the President and Executives; the LGAs and LCDAs are headed by a Chairperson, while the various areas under each LGA/LCDA are headed by a Zonal Head. In Lagos, meetings are held on the last Thursday of each month, with the exception of December.

2- NASHCO is registered with the Lagos State Ministry of Commerce and Industry

3- NASHCO is equally registered with the Lagos State Wealth Creation and Empowerment.

The Association’s Partnership With Jambolo.com

Not too long ago, the association made a decision to partner with Jambolo.com, Nigeria’s first online aggregator for Artisans/blue collar services in Nigeria. In a statement made by the Lagos state chapter Chairperson who said, “Jambolo has provided a platform for us to showcase our products and services and as such we believe this partnership will place our members in a position to compete effectively and deliver quality services to our customers in Lagos State.” It is to be observed that the Association is positioned towards providing quality service and satisfaction to her customers, clients and partners.

Artisans that are a part of the Association include but not limited to:

1. Hairdressers

2. Cosmetologists

3. Body Care Specialists

4. Make-Up Artists

5. Nail Stylists

If you want to enjoy great styling with regards your looks. If you want to enjoy consistent affordable rates when next you are in search of an hairdresser or a cosmetologist; just log on to Jambolo.com and with one click, locate the beauty you get access to professional service, from the comfort of your home.

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