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5 Proven Ashwagandha Benefits That Can Improve Your Training

Ashwagandha is a popular herb that has been used for centuries to improve physical and mental health. In this article, we will discuss five proven ashwagandha benefits that can help you during your training:

- Ashwagandha helps reduce stress levels. It has been traditionally used in India to relieve anxiety and tension, and it is now also known to be effective at reducing stress throughout the body. This makes it an ideal herb for athletes who are constantly under pressure.

- Ashwagandha enhances cognitive function. It has long been observed that ashwagandha improves memory and learning ability, which may be due to its inhibition of oxidative damage (the process by which cells undergo damage caused by free radicals). Oxidative damage is believed to play a role in age-related brain impairment, so inhibiting it could potentially have positive effects on brain function.

- AshwagaNDHA increases testosterone production. Testosterone plays an important role in both male and female reproduction; therefore increasing its production can have overall beneficial effects on healthspan and longevity . Furthermore, increased testosterone levels promote muscle growth - something that's especially helpful for athletes who want leaner muscles without having to resort to steroids or other harmful drugs .

So far, these five benefits seem pretty promising! But what about evidence from human trials?

Fortunately, there are several studies available demonstrating the efficacy of ashwagaNDHA as a supplement for enhancing athletic performance .

What is ashwganda?

Ashwagandha (with the scientific name Withania somnifera) is a flowering plant that is native to India and Nepal. It has been used as a medicinal herb for thousands of years, and it is now commonly used in modern day herbalism. Ashwagandha contains multiple beneficial compounds, including withanolides, ruderaldehydes, catechins, steroidal saponins, triterpenoids, and flavonoids.

Some of the most exciting research on ashwagandha focuses on its ability to improve cognitive function and reduce anxiety symptoms. In one study participants who supplemented with ashwagandha scored higher on tests measuring verbal intelligence than placebo group members. And another study found that ashwaganda was effective at reducing stress levels in students who were facing academic challenges.

So why are these benefits so important?

Our brains are designed to focus primarily on tasks that are relevant to our survival or reproduction - things like eating food or fleeing from danger. When we're stressed out however...our attention span becomes shorter , our memory fails us miserably , and we end up making more mistakes overall . All of which can lead to increased stress levels and health problems down the line! By improving cognitive function and relieving anxiety symptoms through supplementation or lifestyle changes - Ashwagaandalh reduces unnecessary strain on the brain-body connection , leaving you feeling more productive both mentally AND physically!

Benefits Of Ashwagandha For Athletes?

There are many benefits to taking ashwagandha as an athlete, including improved brain function and faster recovery times. Here are a few more:

-Ashwagandha may help improve cognitive performance by increasing concentrations and alertness. It has been shown to be helpful for people with ADHD and other mental disorders, as well as those who work long hours.

-It can help speed up the recovery process after a workout or race by promoting muscle growth and preventing inflammation. Ashwagandha is also known to reduce stress levels, which helps prevent injuries from occurring during training or competition.

-Ashwagandha can increase endurance capacity because it increases the body's ability to use energy resources both aerobically (with oxygen) and anaerobically (without oxygen). This means you will have longer endurance workouts without feeling exhausted later on in the day.

Improving Muscle Mass And Strength?

Improving muscle mass and strength is a complex process that requires a combination of diet, exercise, and supplementation. However, there are some key strategies that can help make the process easier.

- Eat plenty of protein: Protein is essential for building new muscle tissue and repairing damage done to muscles during workouts. Aim to eat at least 70 grams per day (about 2 cups). Most good sources of protein include meat, seafood, eggs, legumes (beans), soy products, nuts/seeds*, and whey proteins.

- - Include healthy fats in your diet: Healthy fats help promote optimal growth by providing omega-3s and other nutrients necessary for muscular development.* Good sources of healthy fat include olive oil*, avocado*, macadamia nut oil*, hempseed oil* (* Also contains CBD) , fish oils** ** EPA & DHA levels vary depending on the type .

- Exercise regularly: The more you exercise your muscles, the better they'll respond! Moderate intensity exercises such as walking or cycling are ideal because they don't put undue strain on your joints. HIIT (High Intensity Interval Training) workouts will also improve muscle mass and strength but should be performed under professional supervision.

- By following these simple tips you can increase your muscle mass and strength quickly - just remember to listen to your body!

Improves Sleep

Sleep is vital for overall health, and it's important to get enough sleep each night. However, many people struggle to get the amount of sleep they need because of noise pollution or other distractions in their environment.

Here are a few tips on how to improve your sleep:

- Make sure you're comfortable sleeping in your own bed. If you can't fall asleep or stay asleep in your own bed, try sleeping on the floor instead. This will help reduce noise pollution and make it easier for you to relax and drift off into dreamland.

- - Establish a regular schedule for going to bed and waking up. Don't wait until nighttime to figure out what time bedtime is - that ruins all the goodnight relaxation work that has been done during the day! Set an alarm clock timer so that you know when it's time for sleepy head mode (or whatever name you give yourself).

- Avoid screens late at night before falling asleep - phones, tablets, laptops, etc. LCD screens emit blue light which can disrupt our natural desensitization towards daylight and cause difficulty falling asleep later in the evening/nightmare hours due to competition from artificial light sources . Stick with LED screen devices if possible.))

Naturally Increases Testosterone Levels

Testosterone is a hormone responsible for many important functions in the body, including sex drive, muscle growth and development, fat distribution, and fertility. Low levels of testosterone can lead to decreases in these abilities, which may result in reduced sexual performance or even infertility. Fortunately there are several natural ways to increase testosterone levels without any adverse side effects.

Here are four tips that will help you get started:

- Eat quality protein sources every day. This includes meat, fish, poultry (including eggs), dairy products, and legumes. These foods contain all the essential amino acids needed to produce hormones effectively.

- - Exercise regularly. Studies have shown that exercise increases blood flow to the genitals area and boosts production of testosterone both physically and psychologically . Especially recommended exercises for increasing testosterone include weight training , HIIT (high intensity interval training) workouts , running races , etc .

- Consume high amounts of B vitamins daily . These nutrients play a crucial role in regulating hormonal balance throughout the body; specifically B6 helps convert cholesterol into hormones such as Testosterone , while B12 helps shuttle methyl groups between proteins so they can be used by cells energy metabolism . In addition to these two particular vitamins , other good sources of B Vitamins include leafy greens , nuts & seeds , whole grains ."

Ashwagandha Dose

There is no one-size-fits-all answer when it comes to the ashwagandhadose, as the amount of ashwagandha that a person needs will vary depending on their individual body composition and overall health. However, experts generally recommend starting with an average dose of 1 to 2 grams per day, and increasing gradually if necessary.

Some common side effects associated with high doses of ashwagandha include bloating and gas, nausea or vomiting, diarrhea, increased appetite (the opposite effect intended), and increased energy levels. It is important to note that these side effects are usually mild and dissipate after a few days. As long as you monitor your symptoms carefully and dilute the dosage if necessary, taking ashwagandha should be relatively safe for most people.

Ashwagandha Benefits For Athletes: Takeaway

Ashwagandha is a popular herb that has been used in traditional Indian medicine for centuries. It is primarily known for its benefits to the mind and body, but it also has some interesting properties that can be helpful to athletes.

Some of the most notable Ashwagandha benefits for athletes include: improved cognitive function, reduced anxiety and stress, increased endurance and strength, better sleep quality, and enhanced immune system response. These effects are likely due to ashwagandha's ability to improve overall metabolic balance and reduce inflammation.

10 Fitness Brands for Women of All Shapes, Sizes, and Body Types

Modern-day women want to look and feel confident by embracing their curves and wearing clothing that flatters those curves. Today, a large number of women spend a considerable amount of time in the gym to keep fit and maintain a healthy body. However, a small number of them train or exercise regularly to prepare for a marathon or other sporting activities. To ensure maximum performance, they have to dress in comfortable clothing that flatters their beautiful bodies while still allowing them to exercise and achieve their fitness goals. Here are 5 fitness brands for women of all shapes, sizes, and body types.

Skirt Sports

Skirt Sports make women feel like they fit in regardless of their body size or shape. The women wearing the apparel look friendly and approachable. The brand prides itself in diversity and size inclusivity. Nicole DeBoom, who was previously a pro triathlete, founded the brand after realizing the clothes didn’t make her feel pretty.

DAY/WON

Candice Huffine, a body-positive model, advocates for taking action to feel like your best self. This is what led to the birth of her DAY/WON clothing brand in the first place. She struggled with finding the right activewear when she was into running. She was inspired to create clothing for a vast majority of women, regardless of their body shape or size.

Rsport

Rsport focuses on the “Athena Athlete” clothing, which is a triathlon category, a racing weight class for women weighing 165+ pounds. The clothing is proving that women of higher weight can also feel healthy and active. The brand is built around the fact that plus-size women are often told to exercise and lose weight and yet there is no exercise clothing that caters to this weight category.

Knix

Knix is a Toronto-based brand that prides itself in ensuring there is lingerie for every woman, regardless of her athletic ability, shape, or size. The main focus of this brand is on both performance and comfort. It is also built to support women of different sizes, from 32A to 42G.

Super Hero Fit

This brand brings fitness to everyone by making clothing for women of all sizes. The brand has moved to take advantage of rising concerns over the exclusion of plus-size women in fashion and sports apparel so that larger athletes can also be recognized and celebrated.

These are some of the 5 fitness brands that are shaking up the fitness apparel niche to allow for inclusivity. These enable plus-size women to feel acknowledged and appreciated.

Nike

Nike is known for their high-quality athletic shoes, apparel, and accessories. Their products have been worn by athletes around the world since its inception in 1964. Today, Nike continues to produce top quality footwear, clothing, and equipment for people who want to stay fit.

Under Armour

Under Armour was founded in 1996 by Kevin Plank, and he started out selling his company's clothes at local Maryland sporting goods stores. He soon realized that many people were not buying them because they did not know what they looked like. So, he decided to create a line of workout gear that would appeal to women, men, and children.

Lululemon

Lululemon is a yoga wear brand based in Vancouver, Canada. Founded in 1998, the company sells fitness-oriented clothing and accessories. Its signature style is bright colors and unique patterns.

Adidas

Adidas is a German sportswear manufacturer that produces shoes, apparel, and equipment for football (soccer), basketball, tennis, track & field, and lacrosse. In 2011, Adidas acquired Reebok, thus becoming the largest sports brand in the world.

New Balance

New Balance is a U.S.-based athletic shoe company that specializes in running, walking, and training shoes. Founded in 1906, the company is headquartered in Boston, Massachusetts.

The Top 7 Health Benefits of Pilates

Introduction

Pilates is one of the most popular forms of exercise, and for good reason. Not only does Pilates burn calories and help you lose weight, but it also has a wealth of other health benefits.

Here are 7 health benefits of Pilates that you might not have known about:

1. Pilates can help improve your flexibility.

2. Pilates can help improve your posture.

3. Pilates can help reduce back pain.

4. Pilates can help improve your balance and coordination.

5. Pilates can help increase your strength and muscle tone.

6. Pilates can help improve your breathing and circulation.

7. Pilates is a great exercise for pregnant women.

What Is Pilates?

Pilates is a type of exercise that helps you build strength, flexibility, and endurance. It's low-impact, which means it's gentle on your joints, and it can be adapted to meet your needs, whether you're a beginner or an experienced exerciser.

Pilates also helps improve your posture and alignment, which can lead to a number of health benefits, including:

• Stronger muscles

• Improved balance and coordination

• Reduced stress and anxiety

• Better sleep quality

• Increased energy and productivity

• Improved cardiovascular health

The Benefits of Pilates

You might be wondering what the big deal is with Pilates. After all, it just looks like someone stretching on a mat, right?

Well, Pilates is so much more than that. In fact, there are seven major health benefits that come with doing Pilates on a regular basis. Here are just a few of them:

1. Improved flexibility

2. Better posture

3. Increased strength and endurance

4. Improved breathing and circulation

5. Increased focus and concentration

6. Relief from tension and stress

7. Enhanced balance and coordination

Who Can Do Pilates?

Pilates is a great workout for anyone, regardless of age or fitness level. In fact, one of the benefits of Pilates is that it can be adapted to meet your needs. So whether you're just starting out or you're a regular exerciser, Pilates can help you tone your body and improve your flexibility.

Plus, Pilates is a low-impact exercise, which means it's gentle on your joints. And as an added bonus, it can help improve your posture. So if you're looking for a workout that will benefit your entire body, Pilates is a great choice.

What Are the Different Types of Pilates?

There are a few different types of Pilates, but the most popular is mat Pilates. In mat Pilates, you use a mat or towel on the floor to do your exercises.

But there are also other types of Pilates, like Reformer Pilates and Tower Pilates. In Reformer Pilates, you use a special machine called a reformer, which has springs and ropes that help you do your exercises.

And in Tower Pilates, you use special equipment called a tower, which has adjustable springs and pulleys. This type of Pilates is great for people who want to increase their strength and flexibility.

How Often Should You Do Pilates?

So, how often should you do Pilates? Ideally, twice a week. But if that's not possible, try to at least do it once a week. And remember, it's better to do Pilates for a shorter period of time than not to do it at all.

What Are the Best Pilates Exercises?

You might be wondering what the best Pilates exercises are. Well, that really depends on your individual fitness level and goals. But there are some exercises that are particularly great for beginners.

Here are a few of my favorites:

The Hundred—This exercise is a great way to warm up your body and get your heart rate up. It's also a good way to improve your cardiovascular health.

The Pilates Scissors—This exercise is great for toning your abs and inner thighs.

The Pilates Saw—This exercise is perfect for improving your flexibility and core strength.

What Are the Benefits of Doing Pilates at Home?

You may be wondering what the benefits of doing Pilates at home are. Well, here are just a few:

1. You can do Pilates at home in your own time. There's no need to rush to a class, and you can work out whenever you have a spare moment.

2. You can make your workouts as challenging or as easy as you want them to be. If you're a beginner, you can start off with basic exercises and work your way up. Or if you're more experienced, you can try more challenging moves.

3. You don't need any special equipment to do Pilates at home. All you need is a yoga mat or some other soft surface to exercise on.

4. You can tailor your workouts to fit your own needs and abilities. If you have an injury, for example, you can find Pilates exercises that don't aggravate your condition.

5. You don't have to worry about anyone judging you when you do Pilates at home. It's just you and the mirror (or nobody, if you're working out in the privacy of your own home).

6. You'll save money by doing Pilates at home. There's no need to pay for expensive classes or equipment.

7. last but not least, doing Pilates at home is a great way to get in shape and improve your overall health.

Conclusion

Pilates is a great way to improve your overall health. You'll see benefits like increased flexibility, strength, and endurance.

Pilates is a great way to improve your overall health. You'll see benefits like increased flexibility, strength, and endurance. And you don't need to be in perfect shape to start – Pilates is a great way for beginners to get started on their fitness journey.

So what are you waiting for? Give Pilates a try and start reaping the benefits today.

Everything You Need to Know About Fitness — and Why It’s About Way More Than Hitting the Gym

With regards to wellness, there's a ton of falsehood out there. It's difficult to tell what's valid and so forth, and, surprisingly, harder to sort out what's really going to assist you with arriving at your wellness objectives.

However, relax, we're here to help. In this blog entry, we will get up some free from the greatest wellness fantasies and misguided judgments, and make sense of why wellness is about far beyond going to the exercise center.

Myth#1: You Really want to Go through Hours in the Exercise center to Get Results

One of the most well-known wellness legends is that you want to go through hours in the rec center to get results. This basically isn't correct.

Of course, on the off chance that you want to contend in a working out rivalry, you will have to invest some serious energy at the reccenter. Yet, for the typical individual, a little while of activity every week is bounty.

Truth be told, research has shown that short, serious exercises are more successful for fat misfortune than long, slow exercises. So assuming you're in a rush, just relax. You can in any case get with everything looking good by working out more efficiently.

Myth#2: You Really want to Eat Less to Get in shape

Another normal fantasy is that you really want to eat less to get more fit. Once more, this just isn't correct.

If you have any desire to get thinner, you really want to make a calorie deficiency. This implies that you want to consume a larger number of calories than you're taking in.

You can do this by eating less, practicing more, or a blend of both. In any case, it's memorable's essential that you don't have to starve yourself to get thinner. Eating too little can really slow down your weight reduction, as a matter of facts

Myth#3: All Types of Activity are Equivalent

Another fantasy is that all types of activity are equivalent. This couldn't possibly be more off-base.

Various types of activity have various advantages. For instance, lifting loads is perfect for building muscle, yet it's not awesome for consuming fat.

Similarly, cardio is perfect for consuming calories, yet it's not awesome for building muscle. Thus, while you're planning your exercise plan, make a point to incorporate a wide range of activities to get the most advantage.

Myth#4: You Really want to Work-out Each Day to Get Results

This is another fantasy that simply isn't correct. You don't have to work-out each day to get results.

As a matter of fact, on the off chance that you practice excessively, you can really undermine your outcomes. This is on the grounds that your body needs time to recuperate from exercises.

Assuming you work-out each day, you're not giving your body the time it necessities to recuperate, and this can prompt wounds and burnout. In this way, try to give yourself something like one day off every week.

Myth#5: Wellness is About Looks

This is quite possibly of the greatest fantasy about wellness. Wellness isn't about looks.

Indeed, looking great is a pleasant side advantage of being fit, yet it's not by any means the only motivation to work out. Practice is additionally about working on your wellbeing, expanding your solidarity, and working on your state of mind.

In this way, don't get too up to speed in the manner you look. Center around how you feel, and let that be your inspiration to continue to work out.

Wellness is about far beyond going to the exercise center. It's tied in with being solid, being solid, and feeling significantly better.

In this way, don't let the fantasies and confusions about wellness keep you down. Get out there and begin rolling. Your body will thank you for it!

The Ultimate Guide to a Better Night’s Sleep

The typical individual burns through 33% of their life snoozing. But, so large numbers of us don't get the quality rest we really want to feel our best. Whether you're battling with a sleeping disorder, awaken often during the evening, or simply need to rest better, this guide is for you.

Rest is fundamental for good wellbeing. It helps our bodies mend and re-energize, decreases pressure, and works on our temperament and generally prosperity. In any case, when we don't get sufficient quality rest, it can adversely affect our physical and psychological wellness.

There are a couple of things you can improve around evening time. developing great rest propensities is vital to benefiting from your nap time.

The following are a couple of tips to assist you with getting a superior night's rest:

1. Lay out a standard rest plan

One of the most incredible ways of further developing your rest is to hit the hay and wake up simultaneously every day. This assists with controlling your body's interior clock and makes it simpler to nod off and stay unconscious.

2. Establish a loosening up rest climate

Your room ought to be a dim, calm, and cool spot to rest. Ensure there's no light rolling in from outside and that the temperature is agreeable. In the event that you have a loud flat mate or live in a city with a great deal of traffic commotion, put resources into a repetitive sound to assist you with dozing.

3.Limit caffeine and liquor

Caffeine and liquor are the two energizers that can obstruct rest. Caffeine ought to be kept away from in the early evening and night, and liquor ought to be restricted to a couple of beverages each evening.

4. Wind down before bed

An hour or so before bed, begin to slowing down for the evening. Switch off hardware, clean up, read a book, or do some delicate extending. This will help your body and mind to unwind so you can nod off more without any problem.

5. Get up and move the day

Standard activity can assist with working on your rest. Simply make a point to try not to sort out near sleep time, as this can make it harder to nod off.

6.Practice some unwinding methods

There are various unwinding methods that can assist you with dozing better. Attempt profound breathing activities, moderate muscle unwinding, or perception.

7.Talk to your PCP

Assuming that you're actually battling to rest soundly, converse with your PCP. They can assist you with distinguishing any fundamental ailments that might be causing your sleep deprivation and proposition extra treatment choice.

How to Avoid Pink Ribbon Pitfalls During Breast Cancer Awareness Month

Prostate malignant growth has the most noteworthy pace of rate of all disease of the male sex in the US, representing 26% of new determinations in 2017, another report finds.

Be that as it may, it's perhaps of the most under-analyzed disease in the country. With few observable side effects, most of cases go unreported and untreated, and prostate malignant growth stays one of a handful of the tumors where mortality from the illness is really ascending in the US.

This is a disturbing improvement given the huge significance of early identification. Under 20% of prostate malignant growth patients who present to the specialist are found to have the sickness at a later stage. Men with prostate disease have an exceptionally slim likelihood of enduring even five years after the underlying finding.

"Familiarity with the early side effects is so significant," says Dr. Tracy Brundage, collaborator teacher of urology at the College of Kansas Clinical Center.

This is which men need to be familiar with advance notice finishes paperwork for prostate disease:

Prostate

The clearest indication of prostate disease is a discomforting, difficult to-search feeling of expanded strain or substantialness in the lower back. The prostate sits just beneath the bladder, and in more seasoned men, it might rub against the urethra.

"Men will go from setting down and spreading their legs and will feel an awkward sensation," Brundage says.

Different side effects that can be valuable in early discovery include:

A dull hurt in the pelvis, at times in the bum, stomach or back, joined by a lower back torment, Brundage says.

Shortcoming in the muscles encompassing the prostate. Brundage's examination bunch has found an association between the quantity of men who revealed having the shortcoming and a higher probability of being determined to have prostate malignant growth.

Frail or intruded on progression of pee.

Rare pee.

Torment with pee.

Treatment and survivorship

As a rule, early identification is all that is required for fruitful treatment. That doesn't mean, in any case, that most men ought to trust that side effects will show up.

"Any man ought to have customary prostate checks," Brundage says.

Men really should keep their primary care physicians notified about any side effects or changes they experience. Brundage noticed that specialists might be hesitant to recommend a prostate check in the event that they aren't sure of the experimental outcome.

Early location doesn't mean a man ought to disregard side effects. Other prominent side effects include:

Trouble in beginning or halting the progression of pee

Shortcoming in the muscles encompassing the prostate

Distress or torment with pee

Pelvic or lower stomach torment or back torment

Urinary recurrence or criticalness

In the event that a man feels any of these side effects, Brundage says he ought to quit utilizing the bathroom right away.

Men ought to likewise see a specialist in the event that they've had some other clinical issues, for example, hypertension, diabetes or changes in a man's work or public activity, Brundage says.

Men over age 55 or with a family background of prostate malignant growth ought to likewise see a specialist on the off chance that any of the accompanying side effects happen:

Back torment

An increment or lessening in how much pee delivered

Changes in sexual action

Lower back torment that appears to be connected to changes in the urinary plot or prostate

Draining or expanded draining in the urinary parcel

An unexpected beginning of urinary incontinence

An unexpected deteriorating of a current urinary incontinence, or a background marked by urinary incontinence

"A few things that are viewed as ordinary changes can transform into something terrible and ought to be checked.

The most effective method to discuss prostate malignant growth

It's basically impossible to get away from it: The subject of prostate disease raises crude inclination, large numbers of which is shaded by a discernment that treatment somehow or another reduces a man's manliness.

"Once in a while, I'm confronted with a 50-year-old, 40-year-elderly person who will take a gander at me and be sincerely injured about discussing prostate disease," Brundage says. "I need to take them through the situation where prostate malignant growth is really something to be thankful for and can prompt the production of a superior personal satisfaction."

Brundage suggests having "a sincere conversation about the upsides and downsides of treatment."

That implies men who're confronting a medical procedure or radiation therapies ought to be educated that these therapies might influence their sexual experiences, and that men who really do decide to have the two therapies ought to be ready to lose their erections.

No matter what the therapy, a man genuinely should realize that he isn't the principal man to be determined to have prostate malignant growth. "Men ought to realize that there are a lot of men locally who have been determined to have prostate disease eventually, and that it can happen to any man," Brundage says.

That implies a man ought to feel empowered by the individuals who are transparently ready to examine their experience, he says. Men ought to ask any specialist who gets them uncover their own analysis, and make certain to get some information about the men's relatives and companions who have been determined to have prostate malignant growth.

He likewise suggests that men ought to have a "sincere, patient conversation" with their life partner about their finding, examining what's on the horizon.

What to eat before and after your workout

1. If you have a gym membership and can’t skip the cardio sessions, make sure you’re eating right. Start your day with a breakfast that is rich in protein, fibre and healthy fats. Swap your eggs or oatmeal for eggs-in-a-coconut. When it comes to lunch, pick a protein-heavy meal to keep you going till dinner. A nice and carb-free salad, made with vegetables and lean protein is all you need for a nutritious meal. For dinner, enjoy lean protein, fibre, healthy fats and a mix of carbohydrates, carbs and healthy fats for the best source of fuel. It is also a great idea to have dinner before you hit the gym, so you can easily digest your meal when you hit the mats.

2. Eat before your workout to make sure you’re fuelled enough to finish your session. If you’re using a pre-workout fuel, make sure you are properly hydrated and eat a high-protein breakfast meal, rich in carbohydrates.

3. Maintain a healthy breakfast diet if you’re not regular in your workouts. A healthy breakfast is high in carbohydrates, high in fibre, and high in protein. When your body is well hydrated, it’s able to burn fat more efficiently and fuel your workouts for a longer duration. A bowl of Greek yogurt with berries and nuts, a nutritious egg-white omelette, a protein shake with oats, seeds and milk is a perfect breakfast for a marathon training day.

4. Opt for a light lunch to make sure you’re ready for your gym session. A protein-rich meal with vegetables and a carb-free dinner helps your body convert fat for fuel and keeps you hydrated.

What to eat right after your workout

1. After your workout, you may feel hungry, but don’t eat just anything. Eat a nutrient-rich snack to keep your body fuelled. This will replenish your glycogen stores and provide you with energy for your next workout session. A banana or a Greek yoghurt with berries and nuts is the perfect recovery snack, while a protein shake with oats, seeds and milk is the perfect post-gym meal.

2. For post-workout, you’ll need carbs to rebuild your muscle glycogen. If you’ve consumed a protein shake with plenty of fat, try replacing it with Greek yoghurt and berries. Or have an apple and almond butter. Add a handful of nuts to your banana for extra calories.

3. If you’re feeling full after your workout, it’s time to refuel your body. Opt for a filling, high-fat meal, such as tuna or an egg-white omelette with vegetables.

4. If you are working out on an empty stomach, the easiest way to help your body absorb the calories is to choose foods rich in fat. Good fats, such as peanut butter, avocados, oils and nuts are perfect for pre- and post-workout meals. This will help you feel full, and will make your muscles burn more efficiently, especially for exercise that require a lot of energy, such as high-intensity training.