With the new year fast approaching, many of us will reflect and may feel like we need to kickstart our fitness and wellness journey. We may also just want to get back into it after going through a slower dip currently. Remember life has ups and downs, so don’t get too down if you feel like you have ‘fallen off the band wagon‘ or found your fitness level reducing because of other priorities.

The good news is that no matter where you are at, you can always start from there and make some great progress! The 5 tips below will hopefully aid in getting you up and ‘running’ and keep the motivation going!

1 Have a plan/goal and Track it

This may seem cliche, but taking a step back before rushing to the gym and planning out what exactly you want to achieve, and then how to go about it may prove quite beneficial to your journey. This helps to give you a clear roadmap or path to follow when starting out and in turn makes the whole transition or process a lot easier and smoother. 

Remember it does not have to be super strict or perfectly planned out at first. You can always refine it as you go on and find what works for you and what doesn’t. Planning out your training days as well as your nutrition and meals can really help with saving you time. You can also check this diet guide on what to eat before a big gym session to help you achieve your body goals.

2 Get a workout buddy

One of the biggest challenges we tend to face when trying to get (back) into fitness can be the loneliness aspect of it. Naturally we want someone to do it with us and have a sort of support system to make things easier and to help keep us motivated and accountable. Therefore, try to find a buddy who will come join you. It would be great if they could workout with you, but even if its your wife or child for example, they can do their own thing but getting ready and going with them, can certainly help as well.

The motivation and accountability of doing it all with someone will most definitely help with your journey!

3 Do what you enjoy

When thinking of getting fit or getting back into fitness, our immediate thought goes straight to the gym and that we have to attend the gym in order to get fit. This is really not the case. Certainly weight lifting helps a great deal with muscle development and a whole lot of other benefits but this doesn’t have to be the core focus of your workouts. IF you do not enjoy the gym, find something or some sport that you really enjoy and that you can keep doing for a long time. You can also change it up and try something else if you find that you get bored with a certain movement. 

There are so many things you can do on a regular basis to keep fit such as walking, surfing, tennis, soccer, badminton, martial arts and the list goes on. Make sure you have fun while doing it!

4 Start small and build it up

With both the gym/workout aspect and your diet, it is so important to remember that small gradual change are best. Do not try to rush the journey and make massive changes too quickly.

It takes time and we can become impatient when the progress is slow or halts, but the key is consistency and to keep at it.

5 Find what motivates you

There are many things that can provide motivation, and we each have to find what works best for us. IT could range from almost anything such as motivational videos or podcasts, having a tasty smoothie after a workout, getting dressed in those lovely workout clothes or whatever works for you. Another great aspect of motivation is to understand why you are doing it. Maybe it’s for your kids to be able to keep up with them for example. Knowing your why and reflecting on it every now and again can help to keep you motivated and keep you going on your journey!

Conclusion

The above are five simple tips to help you on your journey and help get you started or back into things, but there are many more aspects to it. Once you get started you may naturally start to research more things and progress more and more on your journey.

Keep it up and keep going with it and remember not every day or every session has to be perfect or intense. Life goes up and down and so does your body and mood, so we have to adapt and stay flexible!

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Thankfully, that isn’t necessarily the case. There are too many misconceptions about bodybuilding and plant-based foods. For years, people in the industry have been stereotyped as heavy meat-eaters, suggesting that’s the only way to reach your gain goals. But, you don’t need to chow down on chicken breast and fish every day to get the protein you need. 

Whether you’re following a vegan lifestyle or just trying to cut back on your meat consumption, there are plenty of plant-based foods that will not only give you the protein needed to reach your goals but can also improve your overall nutrition and health. 

Not sure where to get started? Let’s dive into how you can make a plant-based diet work for you and how you can fuel your body properly through every bodybuilding workout as you start to see the results you want.

Do Your Research on Plant Protein

The average bodybuilder needs protein in the amount of anywhere from 0.63 to 0.77 grams of protein per pound of body weight each day, and that’s without attempting to gain muscle mass. While it’s easy to throw back vegan protein shakes, those can get old very quickly. It’s usually better to get your nutritional needs from real, whole foods anyway. Thankfully, there are plenty of high-protein plant-based options to choose from, including:

• Beans;
• Legumes;
• Nut butters;
• Quinoa;
• Peas;
• Soy products.

Nowadays, because so many people are following a vegan diet, meat alternatives are more popular than ever. If you’re craving the taste of real meat, consider options like Impossible ground beef. These substitutes allow you to make your favorite dishes and enjoy some familiar flavors without giving up on your plant-based diet. The Impossible burger contains 19 grams of protein — the same amount you would find in a patty of 80/20 ground beef. It’s also loaded with vitamins and minerals like iron, calcium, phosphorus, and B12, which can improve your overall health as you work toward your goals. Sometimes many meat alternatives can also include ‘unhealthy’ ingredients, so be sure to check the ingredient list and try not to consume them too often. There are other fabulous products like Just Egg made from mung beans, which are are rich in potassium, magnesium and dietary fiber.

Focus on Whole-body Nutrition

Speaking of improving your health, it should be your top priority as you work toward your fitness goals. There are plenty of unhealthy ways to achieve big gains, but you’re not going to be doing your body any long-term favors. Instead, focus on changing or adapting your diet to fit your overall health needs. 

That starts with fueling yourself properly before and after workouts. On a plant-based diet for workouts, you should focus on consuming whole grains, dark leafy greens, and high-carb fruits before a workout, and recover with some hummus and raw vegetables or a smoothie filled with greens. Getting the right vitamins and minerals will help to boost your immune system and keep you healthy from the inside out. 

It’s also important to cut out or limit certain foods, not just when you’re trying to cut weight, but for your general well-being. Alcohol, for example, can make it harder to reach your bodybuilding goals. Alcohol negatively affects your body by impeding your metabolism, which can make it harder to cut. It also breaks down protein faster than your body can make it. While having a drink now and then isn’t the end of the world, consider cutting back if you’ve hit a plateau or you’re not feeling as great as you know you could be.

Keep Up Your Energy

You might think it would be difficult to keep up your energy levels on a plant-based diet, but it doesn’t have to be. Again, focusing on whole-body nutrition is the key, but there are a few “extra” things you can do if you’re feeling sluggish during your workouts or on your recovery days. Some of the best ways to keep up your energy include: 

• Managing your stress levels.
• Staying hydrated.
• Avoiding too much caffeine.
• Taking supplements.
• Spending time outside.

By making these things part of your daily routine, you won’t just have an easier time reaching your goals, you’ll feel better throughout the day. As a bodybuilder, it’s far too easy to get into “funks” or hit ruts in your routine. That can lead to a lack of motivation, which can slow down your progress.

Keeping up your energy levels and striking a healthy balance between life and your time in the gym will make a big difference in how you feel and how motivated you are to reach your goals. 

The bottom line? Don’t believe the myths or give in to the stereotypes. There’s no reason you can’t be a vegetarian or vegan bodybuilder and achieve just as much success as your meat-eating competitors. By focusing on getting the right amount of plant protein and maintaining a healthy diet and routine, you can reach your goals (and beyond) and feel good about the lifestyle choices you’re making for yourself every day.

Author bio

Katie Brenneman is a passionate writer specializing in lifestyle, mental health, education, and fitness-related content. When she isn’t writing, you can find her with her nose buried in a book or hiking with her dog, Charlie. To connect with Katie, you can follow her on Twitter.

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Each person in this world has a unique body type. Depending on this, different people will require different amounts of food and exercise to stay healthy. However, there are some general tips that everyone can follow in order to maintain a healthy lifestyle. Of course, as each lifestyle, need and body type is different, it’s important to tailor a diet and exercise regime that is specific to you.

While consulting your doctor, dietician or personal trainer might offer the best results, understanding the basics of a healthy lifestyle is a great starting point. More importantly, understanding the importance of a good diet and exercise routine will allow you to make better decisions for your health long-term.

Understanding the importance of a good diet

Whether you are looking to boost your energy levels, lower your body mass, or even increase your muscle mess, a good diet can help. Moreover, understanding the basic needs of your body and how to properly fuel it will lead to a lifetime of healthy living. So, if you are on a keto diet for example, eating ketosis-approved foods, examples of which you could find at https://www.drberg.com/ketosis-approved-foods, will ensure that you do everything right; much like if you were on a vegetarian or vegan diet, you would need to make sure that you are getting all the right nutrients, especially if you are new to it. There are three essential macronutrients that the human body needs in order to function: carbohydrates, proteins, and fats. Carbohydrates are the body’s main source of energy, while proteins are responsible for repairing damage and building new tissue. Fats are essential for a number of functions, including hormones, cell membranes, and insulation.

They help maintain a healthy weight

This does not mean that you should be skinny, as different people have different ideal weights. Instead, focus on eating the right foods, in the right portions, and exercising or moving regularly. This will help to ensure that your body is at a healthy weight for your height and age. If you are unsure of what a healthy weight is for you, there are many online calculators that can give you an estimate. Just remember that these are only estimates and that the best way to know for sure is to consult with your doctor.

A good diet will ensure you have more energy

When you have more energy, you will be able to do more. This is one of the main benefits of eating healthy and maintaining a good diet. Processed foods tend to make people feel sluggish, as they are full of empty calories. On the other hand, eating nutrient-rich foods will help to improve your mood and increase your overall energy levels. Healthy foods provide nutrients for our body, which helps it maintain its function properly.

Understanding the importance of a good exercise routine

Aside from a good diet, getting enough exercise, and more importantly, the right kind of exercise or movement, is essential for a healthy lifestyle. Different kinds of exercise offer different benefits. More importantly, having a routine that works for you will help to ensure that you stick with it and see results.

There are three main types of exercise: aerobic, anaerobic, and flexibility. Aerobic exercise is any kind of activity that gets your heart rate up and makes you breathe harder. Aerobics could include any activity from walking, to running to swimming. Anaerobic exercise is more high-intensity and is typically done in short bursts. This could be things like sprinting or weightlifting. Flexibility exercises are important for maintaining a healthy range of motion and preventing injuries.

Exercise helps with regulating appetite

Regular exercise can help to regulate your appetite. This is because when you exercise, your body releases endorphins, which have been shown to reduce feelings of hunger. In addition, when you are regularly active, your body becomes more efficient at burning calories. This means that you will be less likely to overeat, as your body will be better able to use the calories you consume. Remember though, that you still need to ensure you do not overeat. The best way is to eat until just before you are full.

Exercise has been shown to reduce the likelihood of developing chronic diseases

Chronic diseases, such as heart disease, stroke, and diabetes, are some of the leading causes of death in the United States and in many places across the world. Fortunately, exercise has been shown to reduce the likelihood of developing these conditions. This is because exercise helps to improve cardiovascular health, increase insulin sensitivity, and lower blood pressure. In addition, exercise can help to reduce stress levels, which can further reduce the risk of developing chronic diseases.

It is important to note that while diet and exercise are important for a healthy lifestyle, they are not the only factors. Other things, such as getting enough sleep, managing stress, and avoiding tobacco and excessive alcohol use, are also important. However, if you focus on eating healthy and being active, you will be on your way to a healthier lifestyle.

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Athletes who train regularly for hours on end have special nutritional requirements over the average person, in which protein is probably at the top of the list to keep muscle and strength at its highest. Protein is the cornerstone of bodybuilding because it helps your body repair the damaged muscle tissues and prevents muscle breakdown. While vegan athletes can get protein in their diet from many different sources such as tofu, almonds, whole grains, vegetables, lentils, chickpeas, and peanuts, sometimes you need more convenient and easier sources just to bump up the intake.

The best protein for vegan athletes an be found in many forms. Protein can be found in many foods but as supplements it can help bridge the gap making it easier and more convenient to get in those calories and fuel your body for optimal performance. Here are some of the top protein sources you can try as a vegan athlete.

Why should athletes buy protein supplements?

The number one reason to buy supplements is to give your body the required amount of protein, which natural food items may not do or we may just not have the means to get enough in with our schedules. You can get this essential nutrient from food items like beans, lentils, chick peas, tofu, quinoa, pulses, oats, chia seeds, and brown rice. Supplements help you meet any gaps and do so effectively and conveniently. The specific amount of protein varies between athletes, depending on factors like body size, hours of training, and body composition. 

Plant-based protein sources are the best option because they help you build muscles, enhance recovery between sessions, maintain a healthy heart, and keep your cardiovascular health in good condition.

Vegan protein powder 

There are various plant based protein powders, which contain purely plant products like watermelon seeds, brown rice, hemp seeds, green or yellow peas, and soy-isolate. Some have a combination of these substances. Below are some subtypes you can choose from.

Pure rice protein 

Rice protein is an excellent alternative to whey protein and provide the same results, made from rice. These usually contain substances like natural flavors, organic vanilla flavor, guar gum, and syrup solids.

Yellow pea protein

Pea protein is a high-quality plant-based supplement that fulfills your nutritional requirements. Extracted from yellow peas, they are nutritious and contain high protein and essential amino acids like valine, lysine, and leucine.

You can use it for smoothies and shakes. Many vegan athletes prefer this product because it is hypoallergenic and carries a low chance of causing allergic reactions. If you’re on a low-carb diet, this is ideal for you as it has +-0 grams of carbohydrates.

Besides supplying your body with the essential nutrients it requires, this protein powder also helps you increase muscle mass if you work out regularly. A study conducted to determine its efficiency found that pea protein powder builds mass at the same rate as dairy-based protein powders.

Organic hemp

Hemp protein is extracted from the cannabis plant by cold-pressing hemp seeds. Unlike other marijuana products, it does not contain tetrahydrocannabinol (THC), the compound responsible for marijuana’s psychoactive effects. Besides protein, it has 22 essential amino acids that repair muscles and improve cognition. You must choose these while looking to lose weight and looking for low-fat products. Unlike animal proteins, it doesn’t contain cholesterol or saturated fats.

What flavors are available?

Nowadays there are many different flavors to choose from, like banana, vanilla, dark chocolate, red velvet cake, or strawberry. If you like your drink flavorless, you can choose an unflavored product and mix it in with smoothies to create your own flavours.

Protein Bars

Protein bars are an alternative to powders and are suitable when you need a quick boost. You will find these extremely helpful when you cannot mix shakes or for when you just feel like a more filling option or as a little treat. 

Each bar usually contains about 21 grams of protein and can come in various delicious flavours such as dark chocolate, chocolate chips, coconut almond butter, peanut butter, and fudge brownie. They contain ingredients like organic almond butter, brown rice syrup, organic protein blend, walnuts, sunflower seeds, coconut sugar, and cinnamon. Be careful though as many do also contain excess ingredients that may not be organic nd could potentially be harmful to you. Be sure to read the ingredient list.

Pre-mixed shakes

Pre-mixed shakes are another option you can choose from as an athlete on a plant-based diet. They are easy to use, convenient, and easily digestible. You can choose from various flavors, including vanilla, dark chocolate, and classic chocolate. Most of the shakes contain about 20 grams of protein. Before buying a shake for yourself, you should read the ingredients and nutritional information on the label to check the calorie content as some may use coconut milk, which may be higher in calories.

The shakes contain ingredients like pea protein, pumpkin seeds, water, sunflower oil, cocoa powder, pink salt, guar gum, and greens. 

Things to check before buying

You should read the labels carefully to confirm whether the product contains ingredients derived from animals like collagen or gelatin. Has the manufacturer mentioned the ingredients and amount per serving? 

Ensuring your nutrition is on point and your protein requirements are met will help to improve athletic performance, help repair muscle , enable faster recovery, repair tissues, and strengthen your immune system. When you combine these with a good diet and workout regiment, you are on your way to success. 

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Protein shakes are popular – but are they that useful? Should you take protein shakes if you’re not working out?

Today we’re going to briefly look at the ingredients and benefits of protein shakes, whether you should use them when you’re not working out, and the most important questions about protein shake use. Let’s get started with why they’re popular and what they offer you.

Protein Shake Use

Protein shakes are useful for athletes because they support better recovery and support a wide range of important processes. We all have these natural health processes that require protein – but how useful are protein shakes and supplements without working out?

The main use of a protein shake as a performance enhancer and source of muscle growth as well as recovery might over shadow the other benefits. While these supplements are typically associated with bodybuilders, there’s a lot of nuance to nutritional supplementation. 

As a staple in the diet of fitness enthusiasts, bodybuilders, and Olympians, protein shakes have a wide appeal. Despite their often-confused reputation, they’re beneficial to everyone: we all have protein-rich tissues that need support!

Protein Shake Popularity: It Sells Because It Works!

The popularity of protein shakes in all walks of life speaks to the convenience and health benefits that they offer. Whatever your goals, your methods, or your starting point, there are things we all need to improve – protein intake, vitamins and minerals, and sleep quality to name a few.

Protein shakes are a way that we can easily add protein to the diet, which can have a wide range of benefits (we’ll get to those in a minute!). These benefits aren’t limited to just performance, but health, wellbeing, strength and long-term quality-of-life.

Protein Shake Ingredients – How Can They Benefit You?

The main and obvious ingredient in protein shakes is protein. The supplement is built around an increased protein content and makes it easier to get your required protein, since you’re going to be drinking it, making it easier and more convenient to consume.

Protein rich foods can also not be the easiest to cook and prep. Especially with plant foods, the cooking process of beans and other foods can be prohibitive during busy days, when dealing with family, work, studies, or any other time obligations.

Protein shakes are not only rich in protein, ideally from a blend of plant extracts but also a convenient choice. They’ve become so popular because they’re easy to use, rich in protein, and can be combined with a wide range of ingredients in a blender to make nutrient dense smoothies.

The protein itself may come from a variety of sources – pea, hemp, soy, and rice are the most common forms of plant protein powders. 

Benefits of Higher Protein Diets

The main benefits of a protein supplement or having a slightly higher protein diet may include:

(But remember, increasing your protein content slightly is fine, but you can also more on to the other extreme of having TOO much protein. Something to be aware of and ensure we do not try to just add and add more and more protein when we do not need it).

• Muscle recovery and growth: Protein improves the recovery and growth of muscle mass, whether you’re working out or not.
• Improved metabolic health: Protein is an important regulator of your metabolism, maintaining hormone-metabolic wellbeing and controlling body composition change.
• Easier, better fat loss: Fat loss is easier with higher protein diets, as well as being higher quality, less muscle lost, and more fat burned.
• Supports bone and tendon health: Non-muscle tissues like bone, ligament, and tendon depend on healthy intake of protein.
• Filling and thermic effect: Protein is filling and reduces hunger, while the thermic effect makes it very calorie-efficient for better health, wellbeing, and dietary control.
• Performance outcomes: Almost all performance outcomes for exercise and activity are better in higher-protein diets, making for great all-round support.
• Co-ingestion benefits: Protein that is co-ingested with carbohydrates have better energy-replenishing effects, especially after workouts.

Secondary Ingredients: Can Protein Powder Support Better Results?

Some protein powder products may include additional, secondary ingredients in order to improve performance in any of the prior benefits. These may be BCAA supplementation to improve muscle-building and muscle-protection.

It could be a digestive enzyme and electrolyte blend, which improve the function of protein powder in the body and support muscle health (respectively). It could be the addition of piperine to improve absorption through the gut or similarly, the absorptive benefits of Astragalus and/or ginseng.

These secondary benefits are commonplace and provide a wide range of benefit-boosts (synergistic effects). Others simply add new benefits, adding turmeric to a protein powder can boost the health effects and support digestive wellbeing, independently of protein intake. 

These are useful but not as effective since they can easily feel irrelevant in the supplement itself. Make sure your secondary ingredients offer benefits you actually care about or you may be paying for things you don’t need or want.

Should you take a protein shake without working out?

Yes, if you’re using protein supplements, you should aim to use them consistently. The dosage per day is not super important, but the average protein intake of your diet is more important. You should aim to use a protein shake daily to maintain consistently high protein levels, more so if you struggle to meet your protein requirements with food alone.

This gives your body all the best benefits mentioned above, where consistency is very important. This is especially important in hormonal, metabolic, and tissue health changes. For muscle growth and recovery, this is also a great way to maintain health and performance.

The timeline for muscular recovery and growth is around 1-4 days (depending on exercise) and you may not be properly recovered on your rest days. This means that protein intake should remain higher across that whole 1-4 day period. Just improving your average daily intake is the best way to get the best results from your protein.

Protein Powder and Diet FAQ

Can you drink protein shakes every day?

Yes, you can use protein shakes every day if you need them to improve your total protein intake. It’s a healthy and effective way to support better total nutrition. The recovery and growth of muscles, for example, is around 36-48 hours after exercise or intense activity.

Equally, you’ll not take in a huge amount of calories through protein shake intake. This means there’s no real downside to drinking protein shakes daily, while there may be significant benefits for the things we’ve mentioned already: metabolism, recovery, dietary control, and hormonal function.

Can You Drink Protein Shakes On Rest Days?

Yes you can and should drink protein shakes on rest days. The most important factor for muscle growth and other health factors is consistent protein availability. The daily average is the most important factor and individual, day to day changes in activity level shouldn’t dictate your protein intake.

While you may change your carbs up and down based on short-term activity levels, protein is more consistent. Higher protein diets should be rich in protein every day. If you’re using protein shakes for this purpose, you can use them everyday to get the best health and performance benefits.

How Much Protein When Not Working Out?

You should consume the same amount of protein every day when you’re not working out, rest days are no exception. The benefits are medium-term, while the body always needs protein for things like bone health, muscle protein turnover, and maintaining a healthy metabolism.

Consistent protein levels from day to day are the most scientifically effective way to maintain these health benefits. They are based on protein availability over time. While the short-term benefits of protein intake are useful, the best results come from consistently high intake!

Best Time To Drink Protein?

The best time to drink your protein will typically be after exercise or intense activity. You don’t have to go to the gym to become nutrient-sensitive for protein, just anything that has challenged your tissues, especially prolonged or intense movement.

Plant-based proteins also have a longer average absorption speed and sustained release than their whey counterparts. For example, a good plant protein blend has a similar peak to whey protein, but sustains longer into the future to maintain high protein levels over time. 

Conclusion

You should drink a protein shake even if you’re not working out on that day. Rest day protein intake is proven to be an effective way to maintain long-term results from exercise, while non-exercising individuals still get all the same benefits from the use of protein powder on a daily basis.

The best benefits, the increase in metabolic rate and regulation, the improvements to digestive speed, and the recovery benefits to tissues, are not timing-specific. While you may get more benefits from the use of protein shakes with exercise, you’ll be able to make progress and improve health with nutrition alone.

This is especially true when losing weight. Even without working out, higher protein intake can drastically improve a weight loss diet. Higher protein diets improve fat loss, support muscle maintenance, and prevent the decline of important energy-regulating hormones during weight loss!

Author bio

Rohan Arora is a personal trainer and sports nutritionist, and has been actively involved in the fitness community for over 8 years. Together with his team at GainingTactics, he has helped hundreds of hardgainers gain healthy weight and live a healthy lifestyle.

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As you learn to exercise and consume healthy foods, it’s also important to remain mindful of the ways you can maximize your efforts. This is especially true for those who have goals to either burn fat, gain muscle or do both.

When you’re looking to nourish your body and build muscle, consider some of these simple and effective practices to adopt.

1. Prioritize Clean Eating

The 80/20 rule will be the most helpful as you work to clean up your diet. It can be hard to transition from a junk food diet to a clean diet. If you give yourself a cheat meal each week, this can help you maintain a healthy diet. Find fun options to help you consume more clean meals.

Learn how to prepare healthy versions of your favorite foods. If you love tacos and other meals that are akin to Latin cuisine, find healthy ways to make them. Instead of deep-frying your foods, trying stir frying or grilling. If you want a crunch that’s synonymous with fried foods, use an air fryer. It’s still okay to enjoy your beloved slice of pizza. However, the key is to make sure it’s an occasional treat instead of a daily indulgence.

By preparing clean meals that are filled with fresh vegetables, fruits, and legumes, you’ll improve your body’s ability to gain its nutrients as it turns the food into fuel for future workouts.

2. Employ Progressive Overload Training

The process of building muscle mass is a gradual one. It’s best to track your progress by adding an additional five to 10 pounds each week. If you’re using the leg press machine with 100 pounds of weight this week, increase it to either 105 or 110 pounds the following week. As you gradually increase the weight, your body will adjust and your strength and muscles will grow. Remember though, it’s not a race, so do not try to increase the weights too soon. As you progressively increase the weight, your body will be able to handle more.

3. Increase Your Calorie and Protein Intake

Protein is the fuel for building strong muscles. Many nutritionists suggest consuming between 1 and 1.2 grams of protein for every pound of body weight. Depending on how much you weigh, this can prove to be a daunting amount of protein to consume in order to build lean muscle mass.

One of the easiest ways to increase your protein intake involves consuming protein shakes. You can find raw pea protein or iso protein powder to a smoothie in order to get the benefits and increase your intake easily. In addition to protein powders, plenty of foods and vegetables such as beans, chick peas, tofu, seitan have significant protein that you can utilise. Create healthy salads that include nuts, protein-rich vegetables, and more.

4. Rest

In order to live an abundantly healthy life, rest isn’t an experience one can skip. It’s vital to the body’s ability to repair itself. When you lift weights, you’re literally tearing the fibers in order to reshape your body and build muscle. This trauma-inducing experience leads to major gains but still requires a healing/repairing process. This process happens when you take days off from working for a specific muscle group. It also happens when you invest in a high-quality sleep regimen.

5. Use Proper Lifting Techniques

Even when you can lift heavy weights, it’s still important to monitor and maintain proper form and technique. This will decrease your chances of an injury. Plus, when you utilize the right form, you’ll be able to get the most out of the exercise.

Don’t make the mistake of thinking it’s best to lift heavy weights with small, quick reps. Slow and steady controlled reps are best for heavy weights, for you. Do not try to ego lift and try to compete with the person next to you!

Nourishing your body

As you work towards developing the body you desire, know that it won’t happen instantly or overnight. Consistency is one of the most important facets to consider as you work to build a better body. Thankfully, when you show up and see results, it’ll become easier to maintain the healthy habits that nourish your body, build muscles and help your body thrive.

Author bio

Regina Thomas is a Southern California native who spends her time as a freelance writer and loves cooking at home when she can find the time. Regina loves reading, music, hanging with her friends and family along with her Golden Retriever, Sadie. She loves adventure and living every day to the fullest.

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Chickpeas, also known as garbanzo beans, are a type of legume. They’re high in fiber and protein, which are good for your bones, muscle, and skin health. Chickpeas also have a range of other health benefits such as preventing high blood pressure and supporting good heart health. What’s more, they’re easy to cook and are versatile enough to take the center stage of a meal or even an accompaniment. If you’re short of time, here are some quick and easy recipes you can make with a can of chickpeas.

Always try opt for the raw chickpeas where you can, all you need to do is soak a whole lot overnight in water, then boil them and then they’re ready to go. Canned chickpeas are certainly the more convenient choice, but try to reduce your waste by buying raw chickpeas from more zero waste stores when you can.

Instant Pot Chickpeas

Add two cups of chickpeas into an Instant Pot, then four cups of water and the salt. Put the lid on, select ‘manual’, and put it on at a high temperature. Cook the chickpeas for fifty minutes before waiting for the natural pressure release after the time’s up. This quick and easy recipe from Corrie Cooks is a quick and easy way to cook these delicious legumes. You can add a pinch of garlic salt and chili flakes, along with some chopped coriander for a lovely snack. Or if you’re wanting something a bit more indulgent, then add a knob of butter to them, allowing it to melt in to create something tasty and creamy to devour.

Crispy Roasted Chickpeas

Preheat your oven to 450 degrees and drain your chickpeas. Put them on a cloth to get out the remaining moisture, patting them dry before putting them on parchment. Toss them in olive oil and generous pinches of sea salt. Ensure they’re spread evenly on the parchment before putting them into your oven, for between 20 – 30 minutes. The time will vary according to how crispy you like your chickpeas.

Once you’ve removed them from the oven, add your spices whilst tossing the chickpeas whilst they’re still warm and voilà! 

Hummus

Perhaps one of the tastiest dips around and one of the easiest to make is hummus. Put a can of drained chickpeas into a blender and add one-third of a cup of tahini, two tablespoons of olive oil, the juice of one lemon, one fresh clove of garlic, 5 tablespoons of water, and half a teaspoon of sea salt before blending the lot until smooth – that’s it!

Oh, you can add water to it until you get the consistency you prefer and perhaps add things like coriander and half a teaspoon of cumin to get a different kind of flavor if you fancy a change, but it really is that simple and oh, so good. You can experiment with other herbs and spices to create a hummus dish to be proud of and one you’ll turn to as a mouthwatering snack time and time again.

Benefits of Chickpeas

The health benefits of chickpeas have been known for ages. Chickpeas contain B vitamins and fibers and can help regulate blood sugar and pressure. When you’re short on time, don’t be afraid to use those cans of chickpeas in your cupboard to create something nutritious and appetizing. Your stomach will thank you for it, as will your family. 

Using a variety of kitchen utensils, including an Instant Pot is a great way to experiment with dishes so that you never get bored eating this adaptable food, either as a snack or ingredient. If it saves you time, when you’re busy and is able to fill stomachs, then it’s got to be worth cooking, so give these recipes a try. You never know, you may find yourself developing a new recipe that you can share.

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However, you may still be struggling to lose weight. On paper, a diet or nutritional plan can look very effective but humans are far more complex than that. It is possible that every one of us has the willpower to stick doggedly to a diet that stops working for us.

This is why it is such a universal experience to go through cycles. On January first, we resolve to stick to a diet with the full intention of doing so. But by February, our resolve has fallen away and we’re back to square one. Then as summer approaches, we have visions of our ideal “summer bodies.” But that doesn’t last and the cycle continues.

The problem is that we are focusing too much on what we should and shouldn’t be eating, rather than working on sustainability. A diet can be truly revolutionary, but if it is not sustainable, it will get you nowhere.

There are a number of ways to make your diet more sustainable. You can choose a diet that allows you to eat foods you particularly love or you can even join support groups. In this article, we’re going to look at a very practical approach that having been gaining popularity recently, meal kit subscription plans.

What is a meal kit subscription?

The fundamental idea behind a meal kit is relatively straightforward. Many people don’t know how to cook or just don’t have the time. They end up eating fast food or frozen dinners which don’t provide them with a balanced diet. Meal kits offer a simple alternative.

A meal kit is a box that is delivered to your door containing all the ingredients you need for one dinner, chopped and ready to be cooked or even already prepared and ready to eat. It comes with a simple recipe that anyone can follow. In about twenty minutes, you have a home-cooked dinner that is balanced, nutritious, and perfectly portioned.

How can meal kits help you lose weight?

One of the reasons so many diets are unsustainable is that they require an excessive amount of meal planning and cooking. You need to figure out at the beginning of each week what you are going to eat every single day so that you can shop for the right ingredients to get the balance just right. Then, you have to prepare and cook your meals accordingly.

Breakfast is easy enough. Lunch is a little more difficult, but manageable. Dinner, however, is a lot of work, especially if you are coming home exhausted from work every evening and time is of the essence. Meal kit subscription services do the meal planning for you, and make cooking a simple task that requires little effort. At the beginning of each week, you choose your meals from the meal kit company’s menu. Then you simply come home every day to the right meal waiting for you.

Just by virtue of taking care of a lot of the drudge work involved, meal kit subscription plans can make a diet sustainable. You don’t have to stress about shopping for the right things, planning what to make, and cooking. You just have to turn up. But many meal kit companies go beyond simply making dinner time easier.

Choose a diet

The biggest meal kit companies in Canada for example are HelloFresh, Chefs Plate, and GoodFood. Some in South Africa are Plated, and Fit Chef. Have a look at HelloFresh’s meal plans to get an idea of what these companies offer. All of their meals are nutritiously balanced, but their plans can go further. They cater to a range of different diets. Even if you do not want to stick to one particular diet, you can level up your weekly meal plan by choosing a couple of vegan dishes, or sometimes doing a high-protein night.

HelloFresh is not unique in this. The other big companies, as well as many of their smaller competitors offer similar plans. In doing so, they make it easy for you to choose a diet and stick to it. Even if you do slip during the day and eat something that is not permitted by the diet, you will get right back on track at dinnertime.

Portion control

Another important way meal kits make diets more sustainable is by taking care of portion control. Very few people stop eating when they are satisfied. We tend to continue until we feel a little too full. However, with meal kits, portion control is a part of the deal. You cook exactly what you need for one meal or receive a specific meal portion and so there is no extra food left on your plate to tempt you. Afterwards, you feel healthy and comfortable. It is also important to mention that meal kit ingredients are generally whole foods. Using processed foods when eating on a busy schedule is just par for the course, so being able to cook with fresh ingredients is incredibly important.

Willpower

Willpower is important when trying to keep healthy. But we often use the word to beat ourselves up instead. Sometimes it is important to remember that all humans struggle to stick to diets and exercise plans. Sustainability is something that we should think about as much as we do the contents of those plans.

Meal kits are just one step towards finding a sustainable weight loss plan and certainly something to consider if you struggle with time and perhaps if you are not such a fan of cooking. As mentioned before, choosing foods that make you happy is another. So is keeping up with others who are working through the same diet as you. Remember, the best meal plans need to take human nature into account. If they don’t, they simply will not work out.

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Protein is a nutrient that our body needs every day, moreover, it is incredibly essential for our overall health. A relatively high-protein diet has a lot of benefits including muscle building, weight loss, and feeling fuller after eating.

A lot of research shows that a higher-protein diet is effective for weight loss, as it can help avoid overeating, and it can help build lean muscle that in turn helps in burning calories. This article will help you take a look at protein’s beneficial effects for your weight loss journey.

Protein Helps In Appetite And Fullness

Following a relatively high-protein diet can help you avoid hunger and cravings. Protein-rich food slows down digestion and helps suppress hunger and appetite for hours after eating. This is due to the fact that they influence the production of hormones like PYY and GLP-1. PYY and GLP-1 are hormones that lessen our body’s ghrelin levels, which is known as the “hunger hormone.” If you feel full and satisfied, you may find it easier to reduce your food intake to help your weight loss efforts.

Protein Promotes Muscle Repair & Growth  

In our weight loss journey, we tend to forget that losing weight can make us lose not only fat but also muscles. As seen in an article debunking myths about protein by Healthy Land, high protein intake promotes muscle repair and growth. Aside from muscle development, proteins help produce and develop various components including bones, tendons, hair, hormones, antibodies, and enzymes.

Moreover, the combination of high protein consumption and heavy strength training is an effective fat loss plan. 

Protein Boosts Metabolic Rate

The higher the protein you consume, the higher the number of calories you burn. Based on studies digesting protein can boost your metabolic rate as high as twenty to twenty-five percent. Consuming carbohydrates or fat can only increase your metabolic rate by five to fifteen percent. Protein has a higher “thermic effect of food” or TEF (which is the energy used to turn food into tiny and absorbable components) compared to carbs and fat. If you want to burn more calories around the clock, higher protein intake can undoubtedly boost your metabolism even when you are resting. 

Protein Can Slow Down Sugar Absorption

Although the reason why protein does not increase blood glucose levels is somewhat unclear, studies show that carbohydrates that are eaten together with protein can cause a slow, steady rise in blood sugar due to lowering the GI of the carbohydrate source. It can help avoid spikes in blood sugar and can carve your sugar cravings. 

Vegan Protein Rich Food

There are plenty of sources of protein that we may already know of, but for people who are vegan or vegetarian, they can opt for protein alternatives such as:

• Tempeh
• Oats
• Quinoa
• Soybeans
• Chick peas
• Kidney beans
• Lentils
• Tofu
• Chia Seeds
• Almonds
• Peanut Butter

Debunking the famous myth, you can get your daily requirement of protein from plant-based proteins. 

How Much Protein Do You Need?

Protein requirements may vary from one individual to another. The commonly recommended range of protein intake for both males and females is 0.8 to 1.0 grams per pound of weight (in kilograms) or 0.36 to 0.45 grams per pound of body weight. This is just the minimum and can vary depending on certain factors. You can use a protein calculator to help you calculate the amount you need. 

How to Maintain a High-Protein Diet?

You can maintain a higher protein diet by doing a bit of research and experimenting. Choose high-quality protein sources and consume a small portion of protein in each meal. It would also help if you keep a food diary and, at the same time, eat well-balanced meals. 

One important thing to remember is following a higher-protein diet by itself will not help you in your weight loss journey. You still need to do the necessary steps to help you lose weight healthily, such as consume less calories than you expend and ensure daily exercise or movement is done.

Lastly, make sure that you are comfortable with your diet and you are not causing any harm to your body and yourself. Your progress can still be called a victory even though it is gradual. As the famous phrase goes, slowly but surely! 

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A pre-workout refers to any supplement, typically a powdered drink mix that claims to improve exercise performance when consumed in advance. Many individuals find it hard to get and stay active. Lack of energy is a major reason. To acquire an extra lift of energy during exercise, most people take a supplement before training.

However, there are many supplements available, each of which has many ingredients. So knowing what to look for in a pre-workout supplement can be confusing. Here are six ingredients to look for in your pre-workout and their benefits.

1. Caffeine

Caffeine refers to a natural molecule that you can find in tea, coffee, and other beverages and foods. It stimulates specific brain organs to increase alertness and reduce fatigue. It’s also a common element in pre-workout supplements such as cellucor. Caffeine is efficient in improving various gym performance features and can boost the ability to generate energy quickly. This is applicable in multiple types of exercises, including weight training, sprinting, and cycling.

Caffeine can cause a short-term rise in blood pressure and increase restlessness; however it does not normally cause an unbalanced heartbeat also called an arrhythmia, unless possibly taken in extreme excess amounts. Individuals react differently to different amounts of caffeine, so it’s probably advisable to start with a small dose to check how you respond. It might also be good to limit your caffeine intake early in the day because of its anti-sleep side-effects.

2. Creatine

Creatine refers to a molecule located in your cells. It is also a common dietary supplement. Creatine is considered by the majority of sports scientists to be a supplement for increasing power and strength. It safely increases muscle strength, mass and gym performance. In case your muscles have more vigor when you workout, you can perform better and encounter greater enhancements over time. If your goal is to increase muscle strength, this could be the supplement for you.

3. Beta-alanine

Beta-alanine refers to an amino acid that assists in fighting muscle tiredness. When acid begins to build up in your body during a strenuous workout, beta-alanine helps fight the acid. Consuming beta-alanine like a supplement improves concentration in your body and can improve gym performance. Particularly, this supplement can help boost performance during forceful exercise that lasts for 1-4 minutes. Though, it might not be effective for enhancing workouts that last less than 60 seconds, for example, one set during weight-training exercise.

4. Baking Soda

Most individuals get surprised to learn that this popular household product is a sports supplement. Also recognized as sodium bicarbonate, it works as a buffering agent, which means that it assists in fighting acid build-up in your body.

When it comes to exercise, baking soda can help reduce exercise fatigue, characterized by a “burning” sensation in the muscles. The burning sensation is an indication that the production of acid increases with workout intensity.

5. Citrulline

Citrulline refers to an amino acid that occurs naturally in the body. However, taking citrulline from supplements or foods can increase the levels in your body. These elevated levels can be useful for gym performance. Among the effects of citrulline is an increase in the flow of blood to body tissues. In regards to exercise, this can help provide working muscles with nutrients and oxygen to function properly.

6. BCAAs

BCAAs (branched-chain amino acids) are made up of three main molecules: isoleucine, valine, and leucine. You can find these amino acids in large amounts in most protein-containing foods. Even though they are often consumed for their purported muscle-building impacts, they are not as effective as the whole proteins. The high-quality protein in whole foods offer enough BCAAs to support muscle growth and has all the body’s amino acids. However, the use of BCAA supplements has some potential benefits. For example, it can improve stamina and it can also reduce muscle pain after running and weight-lifting.

bcaa ingredients

For long-term strength training you can enhance your performance using caffeine and BCAAs. For shorter more intense activities like muscle burning, beta-alanine, baking soda, citrulline, and caffeine, can help. For optimal performance during a workout such as weight-lifting, you can try caffeine, creatine, and citrulline. Some types of training and certain sports you can use a combination of the above categories. You may need to experiment using ingredients in diverse categories to see what suits you in those cases and when in doubt always consult a Doctor and certified Nutritionist for better advice on what exactly would be beneficial for you.

About the Author:

Samantha Higgins is a professional writer with a passion for research, observation, and innovation. She is nurturing a growing family of twin boys in Portland, Oregon with her husband. She loves kayaking and reading creative non-fiction.

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