Love To Workout? Here Is The Science Of Muscle Recovery -
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Love To Workout? Here Is The Science Of Muscle Recovery



Hitting the gym or putting in a home workout sesh using a YouTube video to guide you is just half the battle. What’s as important is what comes right after. The food and drink you consume post your sweat sesh can actually make all the difference when it comes to restoring energy, building muscle, burning fat, and basically not undoing the hard work you’ve done.

When you exercise, the proteins that make up your muscle fibres become damaged. These muscle fibres undergo microtears, leading to inflammation and soreness. This is a natural response as the body strives to adapt to the imposed stress. Recovery is the phase in which muscles repair and grow stronger. There are several things that can aid recovery – from a good night’s sleep to an ice bath to foam rolling to a massage. But at the core of it, adequate nutrition should be your top priority

An important component of this post-workout recovery nutrition is protein. Research shows that consuming protein close to physical activity can stimulate muscle recovery. When you eat protein after exercise, it gives your muscles the amino acids necessary to repair and rebuild, and get you ready for your next workout.

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High-quality food sources of protein include dairy, fish, meat, eggs, and soy. But sometimes, in our busy lives, we might not be able to get these natural sources of protein in adequate amounts at the right time. That’s where nutrition bars come to the rescue. They pack in the protein and other nutrition your body most likely needs, they’re potentially yummy, and they’re super easy to stash in your gym bag or office drawer. But don’t just go around picking the next nutrition bar you see. Here’s a guide to help you pick the right one:

But hang on for a moment, Why should I even be having a nutrition bar?Because Indian diets largely revolve around grains and cereals, chances are, you too aren’t meeting your daily protein requirement as is. According to studies, 80 per cent of Indian diets are protein deficient whereas 90 per cent of the Indian population isn’t aware of their daily protein requirements. Ideally, you should be having approximately 1g of protein per kilo of your body weight. But if you’re into heavy workouts, these needs can increase too. Nutrition bars that explicitly promise a good percentage of protein can help you meet these goals in ways that are more sustainable. Other nutrition bars might have energy as their main offering (with high-energy ingredients) or promises of a bunch of good-for-you ingredients. Pick one that works for you based on your needs.

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So, can I just pick up a nutrition bar?Nuh-uh. If it’s the protein element you’re chasing after your workout because your diet might not get you enough of it, then go for those labelled as protein bars.

Watch out for those that might actually be sugar-loaded candies masquerading as healthy food. A good protein bar will be packed with a decent serving of protein (at least 10g), will be devoid of artificial or shady additives such as flavourings, sweeteners, and preservatives, and full of fibre. Look out for ones filled with ingredients like nuts or superfoods. They help you feel fuller for longer, and make the most of each bite.

When’s the best time to have them?Research shows that eating a little protein before your workout helps but eating something right after (best combined with a carbohydrate) is a great idea too. Chomping on a protein bar within a 30-minute window is likely to help both replenish energy stores and rebuild muscle. A light protein snack before bed can be a great idea too. I always tell my clients that you should try to have small portions of protein in every meal and snack you consume instead of one big one.

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But do I need one even if I don’t gym intensely?Honestly, it’s a fallacy to think that protein or nutrition bars are only for the gym bros. We all need protein — they’re the building blocks of our body. What differs, however, is how much protein you need. A nutrition bar is not and should not step in for your meals, at least not often. That said, it’s great to have one handy when the snack attack comes raging, when you need a mid-morning/evening tidbit, something to round off your meal and if you’re working out, definitely to help you make the most of it….READ FULL ARTICLE

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Soak Cucumber In Cold Water Overnight And Drink It In The Morning To Cure The Following Sickness




Soak cucumbers in ice water overnight and drink the water first thing in the morning to treat the following health problems:

People usually trade cucumbers for other things because they are a natural good. Minerals found in nature can help the body figure out how to fix structural problems. When cucumber is mixed with the body’s own antibodies in a certain way, it can help treat some infections….READ FULL ARTICLE

Once we figure out how the tides work, we’ll be told how to clean dirty water with the water from diseased cucumbers. If you use this water according to these rules, it won’t make you sick. The way this formula is put together is so good that it does a lot of good things for the body. After seeing the preview, you might want to see the movie.

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Cucumber has been used to treat many different health problems, but this piece of soaked cucumber would be looked at to see if it could do that.

Step-by-step instructions for getting ready The first step is to pick a cucumber. Make sure to clean it well on the inside and outside.

Get a bowl for the second step. Soak it in almost-freezing water for a while.

The cucumber is used to drinking the bad water in the bowl at this point. If it’s too big, cut it into about the right-sized pieces.

Tell a few close friends the same thing. The present should come before the future.

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Step 5: Don’t eat cucumbers for breakfast. You can make water taste better by adding milk or honey to it. Stop drinking; you’re done.

It helps fix this particular problem in the body.

1) It can make your breath smell better.

Second, it makes it less likely that bad things will happen.

Third, it helps relieve stomach pain, even from ulcers.

It keeps the body’s frame flexible and moves force in the right direction.

It looks at how the body moves very carefully.

Please keep in mind that the terms above are not meant to replace a well-thought-out plan or presentation. Recent research and clinical experience have shown that this condition is safe and effective for a wide range of patients. We haven’t been able to reach any of our old customers. Keep living your best life and staying healthy…READ FULL ARTICLE

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BREAKING: Nigerian Governor’s Son Arrested For Murder




A report has it that the son of a Nigerian governor has been arrested for murder in an unnamed country overseas.

According to information from PIDOM Nigeria, it is said that the governor has travelled to the country to influence his son’s released but all to no avail.

‘Breaking News! The son of a current governor in a certain state in Nigeria, committed murder in a foreign country, and is currently been detained. The governor has gone there to use his influence, but no way. He has offered to pay billions to the family of the deceased, but no way. I am still monitoring the case.’’


In an update, the platform mentioned that the governor in question is Prof Zulum of Borno state.

‘’The son of Borno state governor Professor Zulum, has murdered someone in far away India, and he is currently been detained. His father has gone there to use his influence and diplomatic means to settle the case, but no way. He has offered to pay the family of the deceased billions, but no way.’’…READ FULL ARTICLE

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5 Reasons Why You Pour Saliva On Your Pillow While Sleeping




1. Normal physiological process: Saliva production is a natural bodily function that helps keep your mouth moist. During sleep, the muscles in your mouth and throat relax, which can lead to increased saliva production. This excess saliva may accumulate and drool onto your pillow.

2. Sleep position The position in which you sleep can affect saliva flow. Sleeping on your side or stomach can allow saliva to escape from your mouth, leading to drooling. Gravity also plays a role, as saliva tends to pool and trickle downwards while lying down.

3. Sleeping disorders Certain sleep disorders like sleep apnea can cause changes in saliva production and control. Sleep apnea is characterized by pauses in breathing during sleep, leading to mouth dryness followed by excessive saliva production when breathing resumes. This can result in drooling during sleep.

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