How to Encourage Fitness In Your Office

Today a company has to keep that “edge” in order to be successful. This means that you need to think a bit outside of the box and find ways to cut costs without sacrificing morale in the office setting. One of the best ways to do this is by encouraging fitness and physical activity by all of your employees.

Everyone gets tired of simply sitting at a desk for hours at a time.

A brief exercise break can help an individual “unwind”. Exercise also stimulates the mind and helps people focus on the work at hand. At the same time this increased activity will benefit the body.

While many activities do take place outdoors there are ways to get people interested in indoor fitness activities.

Look for exercise programs that can be performed at the desk. Incorporate exercise periods into the work-day. Support these programs and encourage full participation from others. As the leader of your crew you can bring new fitness ideas from the outdoors into the indoor environment.

Consider promoting personal fitness by offering healthy incentives to all employees. Whether you choose a weight loss campaign or a “stop smoking” exercise plan it is easy to get people on board through the use of an incentive plan. Make a list of possible incentives and let the employees vote on the ones that they would like you to put in effect.

Coupons for free salads and healthy meals are often more welcome than a box of fattening doughnuts. Check with gyms and fitness centers to see what types of group fitness plans they offer.

Be creative when choosing these special incentives. Your office workers could compete for a variety of gifts and awards; like an extra personal day, a spa-day retreat, a gift basket of fresh fruit and flowers, or a coupon that can be redeemed for a back massage. Any of these ideas would serve as wonderful inspiration for your employees.

Designate certain days as “healthy eating time”. Provide nutritious, healthy lunches and snacks for all employees. Raisins, fresh fruit, veggie trays, lettuce wraps and other goodies can be the beginning platform that helps people choose nutritionally sound meals.

A personal trainer can be hired to implement an exercise program for all office workers. You could make the exercise sessions a part of the usual lunch break, or offer these sessions periodically throughout the week.

Remember that the main focus is to help break up the boring routine of a low-activity daily schedule. An office fitness program does not have to cost a great deal of money. You can plan daily walks for all employees. The walks could be as brief as 15 minutes and still deliver incredible health benefits over time.

Present each employee with a pedometer and then award the individuals who log the most miles at the end of the fitness campaign. You can decide whether to give out weekly or monthly awards.Of course a designated walking course is an ideal choice.

Some employers have even decided to transform a small room into an on-site fitness center. These rooms are usually equipped with a treadmill, some free weights and drinking water. The main idea is to help promote better fitness and eliminate high work stress levels.With an office fitness challenge you need to set an exact start date.

Be precise about the ending date and be sure to track those results. People are often more motivated when they can follow the results and find out how they stack up against the competition.Keep your eyes on the bottom line- office profitability and productivity.

It is a proven fact that you can boost office morale through an increase in the level of physical activity. A brief respite from an 8 hour desk job can work wonders. Exercise and physical activities can improve any individual’s personal health and fitness level.

Encouraging healthier fitness regimens among your employees is a two-way street. Your efforts will certainly benefit the individuals who take action. An increase in fitness and physical activity can result in improved health, lowered blood pressure, better cardiovascular status and weight loss.

Employers will also find that their efforts result in substantial savings for employee health care coverage. The employees who exercise on a regular basis are also happier about their jobs. This means a decrease in call-outs and absenteeism. Higher levels of employee morale and increased productivity are additional benefits for employers to consider.

6 Fat Burning Foods That Accelerate Healthy Weight Loss!

Soy Protein

In order to achieve healthy weight loss and keep it off for good, the most important thing to remember is you are what you eat. You have heard that a million times I’m sure, but it’s the absolute truth. If you eat nothing but junk food, you will be a walking example of bad health. Sad but true, but the good news is that it works the same way when you lead a healthy lifestyle.

Most people don’t understand how they woke up one day and suddenly found themselves fat and lethargic. That’s because poor food choices made on a daily basis is something that creeps up on you. One cheeseburger won’t kill you, but one cheeseburger every day plus all those fries that are also OK to eat with them add up.

There is no magic pill that will ever be invented to allow you to eat garbage without it taking a toll on your body. If you want to achieve healthy weight loss and keep it off for good, you have to lead a healthy lifestyle and there is no other way around it. You do not have to give up the junk foods you love, but you do have to limit your consumption and replace them with choices that coincide with your plan of action.

Here are 6 fat burning foods that should help you with your healthy weight loss goals.

Healthy Weight Loss Food #1: Soy Protein

Protein takes a lot of effort for the body to break down and digest…even more than fat. So while your body is working hard to process that protein, you’re burning calories. The best type of protein for healthy weight loss is soy-based. A soybean is the closest thing you can get to a magic weight loss pill. I start every day with a soy-based protein shake to ensure I am getting the best nutrition money can buy…and I don’t miss the donuts and bagels one bit!

Healthy Weight Loss Food #2: Whole Grains

Belly fat is not attractive or healthy on anyone, and whole grains can really go to work on that stubborn flab around your midsection. One of the most efficient ways to get whole grains into your diet is through supplements because you don’t have to eat tons of oatmeal to get the your daily requirement. (Even though a bowl of grape nuts with fresh strawberries and blueberries every once in a while is hard to resist!)

Healthy Weight Loss Food #3: Grapefruit

You have to have grown up in a cave far away from civilization to not have been told that Vitamin C is good for you. Along with the powerful antioxidant benefits, this vitamin helps burn fat. The next time you’re looking for a cool snack on a hot day, dig into a juicy grapefruit. It will help to lower insulin levels, which keeps you from being hungry all the time! Too sour? Sprinkle it with Splenda (not sugar). The goal here is to lose weight.

Healthy Weight Loss Food #4: Green Tea

Green tea is the first thing I drink in the morning when I wake up, and I usually drink another cup in the afternoon just because of its awesome health benefits. This superdrink helps us lose weight by raising our metabolism, which will burn off calories faster than you ever imagined. Hot or cold, don’t let a day go by without using it to your healthy weight loss advantage.

Fat Burning Food #5: Water

OK…it’s not really a food, but it’s important to drink lots of water if you’re trying to burn fat. This is the ingredient that people miss the most. Your body can’t work effectively if it’s dehydrated, so it’s extremely important to keep a bottle of water with you at all times. Don’t worry, you’ll get used to it and thank yourself when you do. And no, soda pop (regular or diet) is not a healthy alternative.

Healthy Weight Loss Food #6: Apples

An apple a day keeps the doctor away. Why don’t we ever listen to what we are told when we are kids? Apples and other water-rich fruits will make your diet plan more effective. The pectin contained in apples limits how much fat your cells can absorb. How awesome is that?! Plus, it’s a naturally soluble fiber, which is always good. Forget about counting carbs and calories in packaged snacks. Just grab an apple.

As you can obviously tell, there are many food options we tend to overlook on our journey to a healthy weight loss. Most people focus on trying every new product they see advertised on tv without remembering that it’s always good to just stick with the basics.

People 2, 3 and 4 decades ago did not have the technological advances we have today, and obesity was practically unheard of. Think about what they ate, and think about what you eat. For things to change, you have got to change.

Healthy Lunch Strategies for Excess Weight Decline

lean meats and eggs

Raw food has become a widespread weight decline concept. Many folks are terrified away by the identify by itself. Raw food appears to be to convey to head illustrations or photos of folks feeding on fruit, leaf shoots, raw greens, and items of that nature.

Most folks like greens with other meals having said that, rest assured there is very little wrong with uncooked perishable food. There are thousands of suggestions and healthier lunch suggestions to support you can use them practically, in purchase to obtain your desired final result.

You can not reduce weight extremely promptly by consuming raw food in your lunch, if you imagine that, it is not heading to take place. You will only frustrate your self contemplating this way. Also, your digestive method will not be prepared for this unforeseen alter.

Recommendations to stick to

The greatest concept is to section into the diet regime gradually. Commence with uncooked food like nuts and fruits and feeding on fruits as sweets every time you have a sugar craving. This way you can incorporate uncooked meals into your foods, like a whole lot of salad with your lunch or juice for breakfast.

In the future stage, you may alter 1 cooked food with 1 absolutely raw food every working day. Just after that, when your abdomen is utilised to food designed of uncooked products, then switch wholly.

Not 100% uncooked foodKeep in head that uncooked does not indicate one 100% uncooked. It is nearly impossible for any person to consume one 100% uncooked food and reduce weight. Individuals, who use a prepare, preserve their diet regime all around seventy 5% with uncooked food.

You can include the remaining twenty five% in social occasions and an rare take care of.If you are fearful that the uncooked diet regime options have only smoothies and salads, then you will be astonished to know the amount of wide range that can be attained.

With typical elements, individuals have appear up with many unusually innovative recipes and substitutes for everyday food substances. For instance, nut milk and raw cheese can be extremely quickly designed at property.

Use organic

A crucial tip to be profitable feeding on uncooked food, you really don’t want your abdomen saturated with deadly commercial insecticides! With fruitarian and food designed of uncooked becoming a lot more prominent in diets, it is not complicated to get natural greens and fruits anymore. You can also plant fruit trees and greens in your back property, those fruits or greens are a lot more trusted to be natural.

Eat lean meats and eggs to continue to keep your power

Do not give up feeding on lean meats and eggs, simply because they contain protein. Protein provides us power in purchase to continue to keep healthier and healthy. If we are lacking typical protein intakes every working day, our pores and skin will become unfastened and will give it a prospect to improve wrinkles.

Time approach is a must

Commence out with a four-week uncooked food diet regime. See how you react, and how profitable you are in acquiring your desired effects. Now you can go on for an additional four-week collection, or you can lengthen your prepare to a six to 12 week prepare. Keep in head that the uncooked food is not the only healthier diet regime prepare to reduce weight but it also prevents you from whole lot of severe health conditions.

Chromium in Diet – Doest It Help To Lose Weight?

Chromium diet

The most essential factor for insulin is chromium which is a very chief hormone to regulate the chemical process of carbohydrates, proteins and also fats. They are the part of the insulin called as “glucose tolerance factor” (GTF) that performs as a sheet between insulin and the receptors on cell membranes to perform important roles in use of sugar and to transport glucose into the cells of the body.

Chromium is very much needed for insulin to perform its work which is helpful for both people suffering from diabetes and hypoglycemia. Chromium is also important for the synthesis of cholesterol, proteins and even fats. Taking chromium supplements increases the long life and reduces the risk of osteoporosis as per the mentioned studies.

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Weight loss through chromium

It is very much important for the people to concentrate on losing the fat but not losing weight because there is a little muscle tissue present in your body that can lose fat. Unluckily many weight loss methods bring out the result in the loss of muscle and there is also decreasing heart condition, kidney tissues and liver.

For all this problems chromium picolinate helps a human being to shed fat and spares muscles in this activity. This weight loss is helped by chromium picolinate by raising the metabolic rate and giving moral benefit to the brown fat metabolism process. It keeps lots of glucose present in the body’s cells where the energy is needed. The chromium nutrient also helps to prevent the appetite mostly for those people who are crazy for sugar.

Energy level is affected by chromium

Your body gets required energy from blood sugar and in addition o this insulin and chromium guarantees the quick absorption of blood sugar, and quickly changing into glycogen which is a special form of glucose that is stored and released when needed afterwards.

Glycogen are reserved and brought into use. The body changes the burning fat or protein for energy to the body which will be less efficient. The energy levels are improved by chromium which plays a chief role for the intake of blood sugar and converting it to glycogen. This shares a big contribution to improve the energy and stamina of the body and also strength.

Increase in muscle size and strength

Many studies and researches have proved that there is considerable muscle increase and growth by chromium picolinate. It is believed that it happens with chromium and insulin together and ensures that proteins come out of the blood without any effort and enters the cells where it will form into new muscle tissues like new hearts, kidney tissues and as well as live.

As per the researches of Dr. Jeffrey Fisher chromium helps to build muscle and makes reduction in fats when significantly reducing the cholesterol and the improvement of making chemical process in blood sugar.Deficiency of chromiumAnxiety and tiredness in your body is caused by the deficiency of chromium and also the risk of increasing arteriosclerosis.

According to the age and adult diabetes, the production of chromium decreases in your body. Insulin is produced in the body by consuming more refined sugars and carbohydrates and this brings an increase in the loss up to 300 percent in chromium.

In cow’s milk you find a phosphate which joins with chromium further reducing the supply to the body. Chromium deficiency in the body is contributed by the used soils and modern food processing methods and there will be injury, surgery, causes of infection, occurring of illness, more heat or cold, stress and trauma kind of diseases in the body due to the deficiency. Doing exercises will double the loss of chromium and taking carbohydrates and sugar supplements will multiply it.

Sources of chromium

You find chromium in Brewer’s yeast, cheese, whole grains, meat, dried beans, brown rice and molasses with black strap, calf liver, eggs mushrooms and corn oil. You also find chromium in horse tail, nettle, red clover, wild yam and perennial plants. Supplements with chromium strengthen cheese contain inorganic chromium salts like amino acids which are related products without GTF in it. These chromium forms are absorbed in a poor way and can be poisonous to your body. Organic GTF of chromium which is in picolinate category is the only safe and out of danger form to the users of chromium.

Is Your Makeup Worth Risking Your Health?

makeup tools

While many feel that it is important to look beautiful – especially when attending a fancy function or special occasion – it is essential to be aware that certain types of cosmetics and makeup could pose some serious health risks or other dangers.

One of the most common risks to using various makeup and related items is that of allergy or sensitivity to the product’s ingredients. This can include anything as mild as a slight skin irritation or itchiness to extremely painful lesions that can literally damage the skin.

Regulation of Certain Items

In fact, because some products may even have a therapeutic effect on your body, they may even need to be regulated by the FDA (Food and Drug Administration). For example, some types of toothpaste that contain fluoride, as well as some brands of sunscreen are subject to certain health regulations due to their prevention of disease or condition – this includes cavities in the case of toothpaste and sunburn in the case of sunscreen.

How to Protect Yourself from Harmful Effects

In order to ensure that you are following safety procedures when using potentially harmful items, there are several steps you can take. These include:

  • Always read the directions and warning labels on the product packaging.
  • Prior to using a new hair dye or cosmetic, it is a good idea to try a patch test on just one small area of your skin or hair and then wait for at least 24 hours to see if you have a reaction. If so, cease using the product immediately.
  • Wash your hands prior to applying makeup. This way, you are better insured for a potential adverse reaction to the new product with any residue that you may have already had on your hands.
  • It is a good idea to store your makeup and other cosmetics in an area that is not too warm or too cold, such as in your car during extremely hot or cold times of year.
  • Never use products from a spray can near a source of heat. This includes hair spray, some deodorants, and other related products.
  • Although many cosmetic and makeup products do not have a date of expiration listed on their packaging, it is a good idea to change products at least every three months just to be safe. This is especially important with products such as mascara that will be used near the eyes.
  • In addition, all cosmetic products and other related toiletries should be kept out of the reach of small children. These products could cause a rash or harmful reaction on a child’s skin. In addition, by doing so, you will also prevent the child from swallowing any harmful material.

Certainly, you should also be wary of any advertisement for a cosmetic or makeup related product that boasts claims that sound too good to be true – because in all likelihood, they are! Therefore, be sure that you do some research on any new product you are considering purchasing.

Top 4 All Natural Home Remedies for Anxiety and Stress

anxiety

Anxiety is a common phenomenon that occurs among individuals around the world. Unfortunately, in these difficult economic times, more and more individuals are dealing with anxiety on a regular basis. Anxiety has not only been found to be difficult emotionally for individuals who suffer from this condition, but can lead to a number of serious health conditions include heart disease and even stroke.

Taking a warm bath, exercising on a regular basis, drinking a large mug of warm herbal tea, and spending time with animals are all great ways for individuals to cut down on the stressors in their life through natural remedies.

Take a Warm Bath

Most people agree that there is nothing like a warm bath when it comes to rest and relaxation. In fact, a warm bath is not only good for the muscles, but the mind as well. A bath can help individuals who suffer from a great deal of stress and anxiety to relax after a long, challenging day at the office.

Consider using bath salts or soaps made from favorite aromatics, such as lavender or chamomile, to ensure an even more relaxing experience. Soft music and dim lighting can also make the experience more enjoyable for some people.

Exercise

While many individuals would jump at the chance to hop into a warm bath, this option is not for everyone. People who want to work off their anxiety the hard way may prefer to start an exercise routine, which may include walking, biking, lifting weights, or simply participating in a yoga or Pilates class.

Many experts agree that physical exercise not only produces hormones that are designed to lift stress and anxiety, but can be great for the body as well. Those who have never exercised in the past should consult with a trained healthcare provider like birthorderplus.com to ensure they are healthy enough for exercise before starting a structured program.

Drink Herbal Tea

After a particularly hard day, individuals who suffer from stress and anxiety may not have the energy to do anything more than rest on a couch or sofa, drinking a warm mug of herbal tea. Herbal tea is often recommended for people who suffer from insomnia, due to its ability to initiate relaxation and fatigue.

While chamomile tea is most often recommended for individuals who are interested in reducing the signs and symptoms of stress, other options are available. Browse through the selection at your local shopping center to find a product that suits you best.

Spend Time with Animals

There is no question about it—the dog is definitely man’s best friend. It should come as no surprise, then, that when it comes to reducing stress and anxiety, many individuals turn to their animals. Walking, petting, or even talking to an animal has been found to be highly beneficial when it comes to cutting stress in one’s life.

While dogs and cats are the animals most commonly used in stress reduction, rabbits, birds, or even fish may provide some benefit. Be sure to find a creature that suits your needs and lifestyle to ensure optimal results with this technique.

Have you used any of these remedies for anxiety – feel free to share your thoughts in the comments below.

15 Effective Ways to Avoid Skin Diseases

itchy skin

Skin is considered as one of the most sensitive parts of your body. As long as you take care of your skin, you will always achieve the complexion that you will always want to have. You can also prevent the diseases and infection.

  1. As you take your shower, do not let your skin to be flowed by full pressure of water. As much as possible, your skin must have a right amount of soap. In this way, you can prevent the dirty water to enter your skin, and because of this, you can also avoid the infection or disease you might probably have because of dirty water.
  2. When you take a bath, try to use an appropriate sponge or scrubber for your skin. This will prevent your skin to have an undesirable damage. Use loofah (mesh sponge) when you take a bath and avoid also to not scrub your skin too vigorously.
  3. Wash in a kind and smooth manner your neck and hairline thoroughly. The collars of the dress that you usually wear, most of the time, bring some dirt that will always be the main reason why it is turning in color black.
  4. Wore a shower shoes. According to studies, athlete’s foot is also the common reason why a person will have a Tinea (fungus) that will cause ringworm.
  5. As much as possible, don’t share your personal things like bath towels, face towels, and anything that you use when you are taking a bath. It will prevent you to have contacts with a person’s that have a skin disease.
  6. Dry your skin properly. As you do this, the excess water from your skin will be gone and will result to a most possible effect of avoiding your own skin from infection.
  7. Wash your hands properly and as frequent as possible. In this way, you cannot only avoid your skin to have direct contact with infection or diseases; you can also prevent the diseases which you might encounter in a matter of time.
  8. Do not ever use the shirts that already have sweat. As you do this, you can prevent having a dead skin and you will also have the chance to avoid undesirable body odor.
  9. When you have wounds, cure it immediately. As you clean and medicate your wound immediately, you can prevent the scattering of germs and bacteria.
  10. Use sun screens. This is one of the most perfect ways to prevent your skin for too much sun rays.
  11. Eat fruits and vegetables. It will help your skin to retain its complexion and healthy appearance.
  12. Remove your make-up before going to sleep, in this way; the chemicals that this make-up contains will not sink into your skin that may probably cause acne and pimples.
  13. Always make sure that your hair is clean. So whenever your hair will touch your face, it will never be a problem for you.
  14. Wash your face twice a day. As you know, your face is the most expose part of your body, maintaining it clean will make its healthy skin.
  15. A very basic technique to maintain your beautiful skin, drink at least 8-10 glasses of water every day.

Best Natural Solutions for Menopause Symptoms

MenopauseHaving to go through Menopause can be as much fun as having to get a root canal.  Many women go through a great deal of embarrassment, uncertainty, and even depression while going through menopause.  Between the weight gain, vaginal dryness, erratic mood swings, and hot flashes, it can be almost unbearable.

Today, there are many products on the market that are marketed towards helping to relieve the symptoms of menopause.  While some of the products might work, many of them also contain chemicals.  Instead of loading chemicals into your body to try to help alleviate the symptoms that often come with menopause, menopausal women have another option.

Women that are going through menopause can use natural solutions for menopause symptoms.  These natural solutions are free of chemicals and can be very effective.  Here are the best natural solutions for menopause symptoms. Change your diet as a natural solution for menopause symptoms.

Two of the worst symptoms that women experience during menopause are weight gain and hot flashes.  Both of these can be helped by making small diet changes.  In order to help with the weight gain, incorporate more fruits and vegetables into your diet.  These will help keep you full without loading you up with calories.  In order to help get relief from the hot flashes, eat more soy.

Soy has been shown to mimic estrogen in the body.  Menopausal women often lack estrogen which can cause hot flashes.  By increasing your soy intake, you will be helping to decrease your hot flashes.

Take flaxseed or flaxseed oil to help mimic estrogen in the body.  Flaxseed and flaxseed oil have been shown to mimic estrogen and when taken they can help alleviate the breast pain and hot flashes that many women experience during menopause,  Flaxseed can be sprinkled on your food or mixed into smoothies for easy consumption.

Try breathing and relaxation techniques to help get relief from your hot flashes.  It has been shown that slow, deliberate breathing can help reduce hot flashes amongst many menopausal women. Simply practice slow breathing and relaxation techniques and then when you start to feel a hot flash coming, put your breathing techniques into action.Increase your Vitamin D intake.

There are numerous benefits of Vitamin D, but one major one is that it can help better your mood. Vitamin D has been shown to moderate the moods of individuals who take it.  When women go through menopause, they often experience extreme mood swings that they cannot control.

By increasing your Vitamin D intake (whether through food or Vitamin D supplement), you will be bettering your ability at moderating your moods to prevent you from having such extreme mood swings.

A menopause supplement such as Kohl Care may also provide some relief of symptoms. No two women are alike.  While some of these remedies might work for one woman, they might not work for another.

The key is to try and find which remedy works for you.  If you are trying to help deal with the symptoms that can come with menopause and don’t want to worry about putting chemicals in your body, these are the best natural solutions for menopause symptoms.

The Secret to Building Your Stamina Up

Fitness

Building stamina is an important component of improving general fitness levels. Stamina is your ability to sustain exercise for long periods and is central to activities such as running, swimming, cycling and aerobics.

It is also a very useful attribute for athletes in a whole range of disciplines to possess, whether you are playing team sports such as soccer or rugby league, or involved in solo sports like boxing. With some simple steps, it is not hard to effectively build up stamina.

Sustained Activity

The key to building stamina is choosing the right fitness activity. This is all about improving endurance, so activities such as running or cycling are good choices. If your overall fitness levels are already quite good, test your stamina by running, cycling or swimming for 20 minutes. Evaluate how your body responds to this test to see where your current stamina levels are.

If you are not in great shape or are new to exercise, then try for five minutes instead. Test when your body begins to tire and how long you can maintain a good steady standard of performance. This then forms a base on which to build the rest of your stamina training.

Build stamina building activities into your training routine by including a weekly long run, cycle or swim in your weekly schedule. This can then be the focus for measurement and improvement. If you are in reasonable shape, start with 20 minutes of continuous activity. Try for 10 minutes if you are just starting out.

Small Increments and Achievable Targets

As you become fitter, look to increase this amount of time in small increments. The key is not to set targets that will be almost impossible to reach, as this will only discourage you. Small, achievable steps are vital for your confidence and sense of achievement.

Add between one and three minutes to your long, continuous run, swim or cycle every week. This way you are noticeably improving your stamina in achievable increments, which is good for your confidence. When your stamina begins to improve, add another long run, swim or cycle to your training schedule each week, or every alternate week.

Again, look to increase the length of time by between one and three minutes each time. It is well worth remembering that mental fortitude is a central part of having good stamina. These long stretches of activity are about disciplining your mind and body to deal with discomfort and thrive on adversity.

Making sure that you stick to a training programme is therefore vital to your continued success.

Mental and Physical Improvement

Building your stamina will have all kinds of positive effects on your health and well-being. Greater stamina means that you will have more energy throughout the day. It will also improve your mental health, giving you greater resolve. For athletes playing competitive sport, you will find your overall performance improves dramatically.

It also means that your decision making is improved for longer periods in games or matches, as the brain loses its sharpness when the body is tired. For further, more specialist fitness advice on improving stamina, speak to a fitness professional.

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Great Ideas for Pre-Workout Meals

Eat Healthy

A good pre-workout meal is important for quite a few reasons. That meal you take in about three hours before your workout will provide you the energy you need and also helps with muscle growth.

During workouts muscle breakdown can occur if you are missing important energy to burn. Also amino acids consumed prior to workouts will then be in the bloodstream to help with protein synthesis during the workout.

So obviously you want to have the proper fuel in your body! But ideally what should you be taking in?

The Timing

While fats take a long time to digest, protein and carbs don’t. Typically carbs only take about two to three hours to get past the initial stage of digestion. Protein takes a little longer at three to four hours. So based on this your ideal meal will be completed three hours before you start your workout.

What is Included

Fats are rather worthless for a pre-workout meal. They take so long to digest (six plus hours) that consuming them just gets in the way so avoid fats and oils. Protein is a needed nutrient as noted earlier. Preferably you want lean meat or dairy for protein at this stage.

Carbohydrates are going to fill up your glycogen stores to then be released continuously during the workout phase for constant energy. The biggest key is to not go overboard with too many carbohydrates.

Ideally you should aim for a meal that is about 500 to 700 calories comprised of 30-40% protein and the rest carbohydrates. You also want plenty of fluids to ensure maximum hydration of your body when you get started.

Simple Ideas

Last of all come the actual meals. Like most people, you are probably pretty busy. So you need things you can prepare quickly that still provide all of the blocks you need to build your body.

  • Turkey Wrap or Turkey Sandwich and Fresh Veggies – This is a favorite for me when I do afternoon workouts. You get base protein from lean turkey and then just add additional veggies such as carrots to meet your calorie needs.
  • Grilled Chicken and Veggies – 6 to 8 ounces of grilled chicken go great with a side of grilled asparagus or other assorted grilled veggies.
  • Chicken or Salmon Salad – A nicely tossed green salad with either chicken or salmon for protein can provide you plenty of energy. Go light on the dressing due to fat content.
  • Oatmeal and Eggs Whites – This is more of a breakfast style meal. 3 Egg whites can be scrambled up with some low fat cheese and add a side of oatmeal for instant energy.
  • Fruit, Yogurt, and Protein Powder – Mix a scoop or two of soy protein powder in with plain yogurt and fruit such as strawberries or bananas for a power packed meal.

These are 5 simple ideas to get the ball rolling. There are plenty of other ways to mix and match meals as well such as incorporating a protein shake in with a number of high energy carb sides. The bottom line is getting a good mix of quality foods into your body at the right time to ensure peak performance and recovery.