Pre and post workout nutrition

Blog by : Dr.Rohit Bahuguna – BFY Faculty

 

The PRE and POST workout meals  play a key role in the effectiveness of  workouts.

  • What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.
  • What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.

 

PRE Workout Nutrition

It is the last meal you eat before your workout.

In certain cases and in certain situations, this PRE workout meal may carry over into something of a during-workout meal (only if needed, definitely not required).

For this reason, these meals typically get lumped together into what many people commonly refer as the “Energy Phase” portion of your around-workout-nutrition.

 

The Purpose Of Your PRE Workout Meal.

It plays the largest role in supplying your body with everything it will need to ensure optimal performance during your workout.

And, in the cases where a during-workout meal is being used (either in place of the PRE workout meal or in conjunction with it), its purpose is exactly the same.

The primary goal of the PRE workout meal is to accomplish the following:

  • Reduce muscle glycogen depletion.
  • Reduce muscle protein breakdown.
  • Reduce post workout cortisol levels.

How To Do It

 

To make all of the above happen successfully, your body needs 2 things:

  1. Carbs
  2. Protein

What this means is, your biggest goal with your PRE workout meal is to consume a significant amount of both carbs and protein in some form sometime before (or if needed, during) your workout.

Option A: 60-90 minutes pre-workout, have a solid, balanced meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

Adding fat at this point is fine, use your discretion as long as it fits into your macronutrient goals. Note that this meal is skipped if you train first thing in the morning.

Option B: 30-0 minutes pre-workout – (and/or sipped throughout the workout), have a liquid or easily digested meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra pre-workout meal either immediately prior to, or sipped during training. Keep the fats here incidental and not added if you’re prone to gastric distress during training.

  • My PRE workout meal takes place 1-2 hours before my workout and consists of a normal solid food meal containing a good amount of protein (example foods include chicken, fish, beef, egg whites, etc.), and a good amount of carbs (example foods include brown rice, oatmeal, or any lower glycemic source).

Try to use just protein and carbs coming from normal foods 1-2 hours before working out.

 

 

POST Workout Nutrition

Your POST workout meal is the first meal you eat after your workout.

While the PRE (and/or during) workout nutrition phase is commonly referred to as the “Energy Phase,” this POST workout portion of your around-workout-nutrition is commonly referred to as the “Anabolic Phase.”

The Purpose of Post Workout Nutrition

 

It is also known as “anabolic phase” , as anabolism refers to the “building” (or even “rebuilding”) of something.

It is the meal that plays the largest role in supplying your body with everything it will need to repair, replenish, recover and adapt to the training stimulus that you just provided during your workout.

Specifically, the goal of the POST workout meal is to accomplish the following:

  • Replenish muscle glycogen that was depleted during your workout.
  • Reduce muscle protein breakdown caused by exercise.
  • Increase muscle protein synthesis.
  • Reduce muscle soreness and fatigue.
  • Greatly enhance overall recovery.
  • Reduce cortisol levels.

How To Do It

To make all of the above happen successfully, your body once again needs 2 things:

  1. Carbs
  2. Protein

It is  the same 2 things your body benefits from before your workout are the same 2 things your body benefits from after your workout.

So, your primary goal with your POST workout meal is to consume a significant amount of both carbs and protein in some form soon after your workout.

It should be taken as soon as possible, because, after your workout, your body is absolutely primed and ready to accept protein and carbs so it can immediately begin putting these nutrients to good use doing all of the awesome things you want it to be doing (such as the stuff on that list above). it’s most often recommended to consume your post workout meal as soon after your workout as you can.

This meal should ideally be eaten within the first 60 minutes after your workout. Or better yet, within the first 30 minutes after your workout.So, your biggest goal with your POST workout meal is to consume a nice amount of both protein and carbs sometime within the first 30 minutes after your workout.

Within 30 minutes post-workout, have either a liquid or solid meal containing…

 Protein = 0.25g per pound of your target body weight.
Carbs = 0.25-0.5g per pound of your target body weight.

Amount of fat here doesn’t matter as long as your daily target is hit.

If you want to get the most out of your workouts, despite your chosen mode of exercise—whether it’s a grueling CrossFit workout, an intense spin class, or a brisk run in the mountains—you must take your pre-exercise and post-exercise nutrition seriously to provide the muscle with the raw materials it needs.

Since all intense forms of exercise use carbohydrates for energy, maintaining adequate carbohydrate stores in muscle makes good sense. Having 1-2 meals under your belt before training will give you more energy and a more effective workout. These meals should contain 30-45 grams of complex carbs for men and 20-30 grams for women. These carbs could consist of vegetables, sweet potatoes, beans, or whole grains, or dark berries.

Protein is vital to health, in particular, your intake around exercise.  Whey protein will help you.

 

 

Workshop for Self Myofascial Release

Blog by : Anushka Jain

BFY Workshop for Self Myofascial Release (Foam Rolling)

Myofascial Release is an alternate medicine therapy that claims to treat skeletal
muscle in immobility and pain by relaxing contracted muscles, improving blood
and lymphatic circulation, and stimulating the stretch reflex in muscles.
To learn the therapy, register yourself in the BFY workshop.
All your queries have been answered below:

What will I learn from the workshop?
 Meaning of Fascia
 Meaning of Self Myofascial Release
 Meaning of flexibility
 Stretching and its types
 Foam rolling and its types
 Effects and benefits of foam rolling
 40 different stretching techniques for different muscles and soft tissues
 20 different foam rolling techniques for different muscles and soft tissues
 Who should foam roll?
 When should foam roll?

How will I benefit from the workshop?
 Improved muscle range of motion
 Increased blood flow
 Reduces muscle soreness
 Specialized knowledge in Myofascial release
 Lifetime valid certificate on attending the full workshop

Four Reasons to trust BFY for your fitness course

Blog by : Anushka Jain

Four Reasons to trust BFY for your fitness course:

 

In today’s world, nobody trusts anybody without any reason. So, it is clear to us how our consumers would not trust us unless we provide them with a few reasons to do so. We understand that our consumers would choose us only if we give them a little more than their expectations. So, following are our reasons to explain why you should trust BFY for your fitness course:

  1. Choose your own course: BFY provides you with numerous options for your courses in fitness, diet or sports.
    How would that help you?
    You can actually read about all the courses on our website, discuss your preferences with experts and choose the right one for yourself. Having so many options tell you what you already didn’t know, therefore expanding your knowledge, and giving you a chance to explore a new side of yourself too. Suppose, you were looking for courses to become a gym trainer but you read how beneficial it is to become a personal trainer while exploring the courses. You would have one more choice, leading you to think everything through before you make a decision.

 

  1. Best training faculty: At BFY, we provide you with the best faculty. They are certified, experienced and experts in their fields. A lot of them are award-winning experts, still wanting to work in BFY because of the quality we provide here. There are physiologists, fitness experts, physical therapists, dieticians etc. working with us. There is more information available about each faculty on our website.

 

 

  1. Our Aim: BFY is concerned about the lack of awareness in fitness, sports & diet in our country. Therefore, it was founded with the aim to promote and develop the sports, health and fitness education in India. It trains people in a way that they can add value to the fitness industry of our country. We have 19 centres around India, all working together to make our country healthy & fit.

 

  1. BFY App: Apart from all this, BFY app also provides a lot of services to its users including:
  • Exclusive discounts on workshops, seminars and courses
  • 24/7 customer support
  • User friendly interface
  • Monthly fitness quiz with cash prizes
  • Sample test papers for students
  • In app video/digital/audio tutorials
  • Fitness widgets (BMI, Calorie intake adviser, ideal weight etc.)
  • Instant BFY updates through push notifications

 

With numerous courses, best facilities, quality teaching, proper guidance & counselling, BFY has become India’s premiere health and fitness training and education organisation. We promise to provide you a successful life in the fitness industry. Join us today.

Don’t Forget The “E” In FITTE. – By Sagar Gawankar, BFY Faculty.

Blog By: Kavitha Iyer.

According to the National Academy of Sports Medicine there are 5 different variables that need to be taken into consideration when developing the cardio portion of a training plan for an individual. No two people are going to respond the same way to fitness regardless of how similar they are, so using the FITTE principle helps to create a more tailored experience.

workout-820x400

F: Frequency

I: Intensity

T: Time

T: Type

E: Enjoyment

The first four points are crucial to figuring out what cardio plan will be the most effective for a person. Varying how often, how hard, how long and what type of exercise is performed can make or break this part of a training plan.

The fifth point, enjoyment, is often overlooked in light of its predecessors. For me, as well as many others, I have to enjoy what I am doing or I am likely to quit.

“Here, I would like to share a small story to make this a little more clear.” – By Sagar Gawankar, BFY Faculty.

There was once a young boy named Bheem, who lived in a small village with his grandmother. They were not very rich. Bheem was not that bright academically, so his grandma often worried about his future.

The only thing that ever interested him was Motichoor’s Laddu. He was obsessed with it. There was a shop next to his house where these laddus were sold.

When his friends played in his neighbourhood, all Bheem did was stand below a tree near the shop, taking in the aroma that came from the shop. He was addicted to it. All the villagers used to often tease him about it.

Years passed, Bheem was still obsessed with the aroma that came from the shop. One day he found out that the owner of the shop was ill and was going to close the shop, for good.

When Bheem found out, he immediately offered his help because, that was pretty much the one good thing in his life and he wanted to do everything in his power to save the shop. Bheem started going to the Shopkeeper’s house to learn the basics of how the business works. The Shopkeeper lived with his single daughter who took care of him when he was ill.

Soon, the shopkeeper reluctantly gave Bheem the keys of the shop, wondering if he has got what it takes to keep the shop running.

With love and joy, Bheem began to work on his passion project and in no time, the shop started flooding with customers. Because, of the gentle nature of the boy, there were far more customers in the shop. The business turned out to be a huge success!

Eventually, Bheem got married to the Shopkeeper’s daughter. And they all got their happily ever after.

“Now I know this story sounds very clichéd and filmy. But the point of the story was how Bheem was able to do something he enjoyed doing and how he excelled in it.”

“Although the FITTE principle is emphasized for cardiorespiratory training, I believe that it holds true for any type of exercise.”

“Ultimately, it is the things that we enjoy the most that we tend to repeat.  Everyone is different, so make sure to find something that you enjoy doing and then it won’t feel as much like work!” Says Sagar.

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BFY’s Faculty Member, Sushila Sharangdhar talks about her Experience as a Dietician.

Blog By: Kavitha Iyer.

Dieticians are qualified health professionals that assess, diagnose and treat dietary and nutritional problems at an individual and wider public health level. They work with both healthy and sick people. Dieticians use the most up-to-date public health and scientific research on food, health and disease which they translate into practical guidance to enable people to make appropriate lifestyle and food choices.

If you are planning to start a career in the health and fitness industry then this is definitely a career path you should consider.

We recently spoke to BFY’s Faculty Member Sushila Sharangdhar and she agreed to share her experience as a Dietician with us.

Sushila started her journey in this industry in the year 1981. Back in the days, there was hardly anyone who knew who dieticians are and what they do. Sushila was just one of those few people who thought out of the box and was interested in pursuing a career in Nutrition and dietetics.

To this day, she continues to keep herself updated with the latest fitness trends by reading research based articles and attends various workshops and seminars. She also continues her education in this field and keeps doing related courses to always do right by her clients

She talks about the challenges she has had to face in this industry. “I haven’t faced that many challenges over the years, but lately, the only issue I face with my clients, who come to me for weight loss, is that they want quick fixes and I tell them, that I am not the right person for that”

Sushila urges the new comers to join the health and fitness industry. “You will need a post grad in nutrition and dietetics or you’ll have to do a M.sc in Nutrition and dietetics to become a dietician. As a dietician you will get various options. You can go into product designing, consultation, Kitchen inspection, corporate wellness, you can set up your own clinic, hospitals, etc”

“Always be very ethical. Spread right knowledge. Give practical, simple and doable solutions for any health concerns. After all, it’s your clients health you are dealing with” she advises.

For those who are planning to go to a dietician, Sushila has this advice for you. – “Look for someone with proper qualifications. Don’t go around window shopping fot dieticians. Stick to one dietician and have faith in him/her and monitor your own progress”

Sushila says her journey so far has been excellent and very satisfactory. Further she adds, that Inspite of health awareness all across, a number of diseases are on the rise. Lifestyle changes are  must and people find it difficult to make changes for various reasons, so the need for health and fitness industry will only rise in the future.

That said, we are very glad to have an experienced and well qualified Dietician like Sushila Sharangdhar as BFY’s Faculty Member. We wish her all the best for her future endeavours.
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Android Users-  Click here

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BFY’s Faculty, Padmashri Shanmugaraj’s take on the Paleo Diet.

Blog By: Kavitha Iyer.

BFY’s Faculty Padmashri Shanmugraj talks about the Paleo Diet.

Padmashri .jpg

Padmashri Shanmugraj, BFY Faculty

Dietician.

You must have heard of the Paleo diet, which focuses on food that can be hunted or gathered: Vegetables, fruit, seafood, grass-fed meat, eggs, nuts, seeds, and poultry. Small amounts of healthy oils are also allowed. However, the more “modern” foods like grains, dairy, and processed foods are strictly omitted.

Loren Cordain, the founder of this diet believes and propagates that food has evolved and changed more rapidly than the rate at which the human body evolved, which simply means that our bodies haven’t adapted enough to adequately digest many present day foods. This, according to Cordain, results in cellular inflammation and an increased risk for chronic diseases like heart ailments, insulin resistance, obesity & cancer. Promising everything from fat loss to more energy and clearer skin, Paleo certainly has appeal.

To more important considerations…

Why Paleo?

1) It is rich in soluble fiber, vitamins A, C & E, phytochemicals, omega-3 fatty acids, monounsaturated fatty acids, and complex carbohydrates. Plus, it is naturally gluten free (so, least allergenic) and low (almost nil) in added sugars, trans fats, salt, and simple sugars.

2) There are anti-inflammatory benefits from the phytochemicals in fruits, vegetables, oils, nuts, and seeds.

3) Improved satiety — primarily due to the higher intake of protein and fats.

4) Weight loss but that may be due to the limited food choices.

Negative effects

1) It can burn a hole in your pockets

2) It is heavily dependent on meat, and meat today isn’t as lean and as organic as it was thousands of years ago

3) It lacks some of the micro-nutrients, namely calcium and vitamin D, which may lead to their deficiencies

4) Impractical for vegetarians, especially since it excludes beans, grains and dairy

What you can do, instead…

Eat 6-7 meals a day.

Include a protein-rich food at every major meal and, preferably in at least one snack.

Aim for a minimum of three colours on your plate, at every major meal

Opt for whole, unprocessed grains, always!

A little fat at each meal, such as nuts, butter, salad dressing, oil adds to the satiety and prevents cravings.

Choose ‘real’ food over packaged, processed & refined foods.

The point I want to emphasize on, is that, in a diet plan, if you are to take away foods and nutrients but you are not suggested suitable replacements, it can create a nutrient imbalance and that diet plan is probably not ‘healthy’.

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What are the Benefits of Surya Namaskar Yoga?- By Amruta Gogte, BFY Faculty.

Blog By: Kavitha Iyer.

What ancient masters knew intuitively about yoga, modern science is seeking to quantify with statistics and in-depth studies. What cannot be measured though, is the way yoga makes you feel, as if you have done something important for yourself. Surya Namaskar, often used as the opening sequence in a yoga practice, is one such module that is in the spotlight for its many benefits.

The History of Surya Namaskar

Known in the west as the Sun Salutations, Surya Namaskar was first developed thousands of years ago by the ancient Hindus who worshipped the sun, or Surya, as the creator of all things. The execution of Surya Namaskar is often presented visually with students ranged in a circle, suggesting that the roots of this practice were indeed inspired by a reverence for the sun. The root of Namaskar, namas, translates as “to bow or adore”. At the start of every yoga class, students bring their hands together in front of their hearts to begin the first round of Surya Namaskar.

The Poses

Surya Namaskar is a sequence of 12 postures that flow one into the other guided by the inhale and exhale of your breath. The first posture is Mountain pose. It is in fact, the posture that should begin every yoga practice; not just the Sun Salutation. Some of the more recognizable poses that comprise the Sun Salutations are Upward and Downward Dog and Four-Limbed Staff poses. Always starting and ending in a standing position, you’ll engage every major muscle group as you stretch and ground into every pose. Linking the postures with your breath ensures the safe execution of every pose that demands exertion and the release of tension when in counter-pose. Attempt each pose in the Surya Namaskar series before you string them together. Discover the nuances of the postures and be aware of your limits. Surya Namaskar yoga is a challenging undertaking, but with practice can be enjoyed for its many benefits.

The Benefits

Amruta Gogte, BFY’s Faculty Member says, that Surya Namaskar can be done without any equipment and can be adjusted to train for cardio, strength or flexibility.

Each one of the postures in Surya Namaskar was designed to benefit a portion of the body. The very first act of bringing the palms together in front of the sternum facilitates the spreading of the scapula which can become scrunched during a normal day of stress. When lowering into Plank Pose, the triceps are engaged and by holding the pose a few seconds longer, strengthened. The legs are engaged in alternately stretching and grounding into a pose such as Warrior Two. By maintaining this posture for the length of several breaths, the quadriceps of the forward bending leg along with the hamstrings of the back outstretched leg are strengthened with the effort of keeping you balanced. Contracting your abs throughout the series will ensure the safety of your lower back and have the added benefit of whittling your waist.

Get Centered

As with a regular yoga practice, you’ll enjoy the stress-relieving, mood-enhancing benefits of Surya Namaskar. It’s not just the repetitive motions, but the deep and regulated breathing that gives you the sensation of “getting away from it all.” Your complete focus is on what you’re doing and not anything else that might cause you stress.

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BFY’s Faculty Member Kishor Thapa, Shares his Experience as a Kickboxing Instructor.

Blog By: Kavitha Iyer.

Getting certified to become a kickboxing instructor can seem daunting without guidance. The good news is, whether you are a fitness enthusiast, martial arts guru or a participant in a kickboxing class that fell in love with the format, getting certified is not difficult. Once you have researched and developed a plan, it is a simple process.

If you are planning to start a career in the Fitness Industry as a Kickboxing Instructor, then this article is for you.

We recently spoke to BFY’s Faculty Member Kishor Thapa and he agreed to share his journey as a Kickboxing Instructor with us.

Kishor started off as a Professional Taekwondo Athlete in 2011 after which he started his career as a Kickboxing Instructor in 2015.

Martial Arts has been an integral part of his life, since childhood. He used to see his father and seniors doing Martial arts with full enthusiasm, training and helping students, making their lives better. All this inspired him to take up a career as a Kickboxing Instructor.

Kishor to this day stays updated with the latest fitness trends. He follows experts like Mike O’Hearn and Guru Mann. He also does his own research by travelling to different states and countries.

He talks about the challenges he has had to face with his clients. “Most clients are impatient and they want result without  any discipline or hard work. They want quick results in short time.”, says Kishor.

He urges the new comers to join this industry. “All you need is passion, dedication, commitment, discipline and will power. This is a sport where anyone can take part and there are no age barriers.” “There are plenty of opportunities in the fitness industry. You could train professionally and represent the country or you could be a trainer/coach & help others reach their goals.

Furthermore, he adds, “One should get any basic certification courses, enroll in ACE or ACSM Program, it will help you to grow faster as a fitness professionals in the fitness industry.”

For those who are looking for a kickboxing instructor, Kishor has this message for you,
“Be alert and don’t hesitate to try something different in training. Follow your instructor because they know what they are teaching  you. Work hard and play hard.”

Kishor sees a bright future for the Fitness industry and says that this industry is growing and new opportunities are opening with time.

He says, that he has been passionate and dedicated to his work to this day, since he started off in this industry. “I have had my own ups and downs but my love for the sport makes me want to keep coming back stronger”, says Kishor.

That said, we are very glad to have someone like Kishor as as BFY’s Faculty Member. We wish him all the best for his future endeavours.
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BFY’s Faculty Member Amruta Gogte, talks about her Journey as a Personal Trainer.

Blog By: Kavitha Iyer.

Are you passionate about your personal health and fitness, and want to impact others by empowering them to learn, practice, and live out a healthier lifestyle? If you are planning to start a career in Fitness then this article is for you.

We recently spoke to BFY’s Faculty Member, Amruta Gogte, and she agreed to share her Journey as a Personal Trainer with us.

Amruta has been in this industry since 1995. She joined an Aerobics class in 1995 after her 12th grade, out of curiosity and then continued the class for a whole year. She loved everything about becoming fit and really liked the idea of making the workout plans. In 1996 she joined, Talwalkars fitness solutions as a trainee. While she was training she realised that exercise science is a whole branch in itself and that inspired her to pursue it as a career. Over the years, she got Certified as an Exercise Specialist and she also is an expert when it comes to Yoga.

She continues to keeep herself updated with the latest fitness trends by attending workshops, reading books, attending new courses in fitness science and so on.

She talks about the challenges she has had to face in this industry. “Dealing with fads, misconceptions about fitness and diet are some of the challenges, I’ve had to face over the years, with clients”

She urges the new comers to join the fitness industry. “You need a Certification from a good institute and a science background is preferable. There are many opportunities from personalised training, consulting, to setting up your own facilities.”

Furthermore she adds, “Learn all the time and always keep a scientific attitude.”

For those who are looking to hire a Personal trainer, Amruta wants to give you this message, “Opt for a trainer with good qualifications and for someone who can work as per your needs.”

Amruta says that her journey in this line of work has been very educational and satisfying. She sees a bright future for the fitness industry in the coming years. She says “Fitness has become a necessity these days and the market for fitness professionals is only going to expand in the near future”

That said, we are very glad to have an experienced and well qualified Personal Trainer like Amruta, as BFY Faculty Member. We wish her all the best for her future endeavours.
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For more such articles, download BFY’s app:

Android Users-  Click here

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Planning a Career in Fitness? Contact Us : +919323506751 / +912239560529 .

Check out Main Website: www.bfysportsnfitness.com