Your body is mostly water, and when you exercise, you can lose a lot of it. Drinking water is important because it helps your body work well, control temperature, and move nutrients. However, many people don’t drink enough water during exercise. Here’s what you should consider when choosing a drink to stay hydrated while working out.
Choose the Right Beverage
The simplest choice is often the best one when it comes to picking a workout drink. For most people, water is perfectly fine after a workout, according to Clark.
However, if you have an intense workout lasting more than three hours, Clark suggests having chocolate milk. It contains sodium, calcium, carbs for energy, and protein for recovery.
If you don’t like milk or water, you can opt for sports drinks, coconut water, or other beverages. You don’t need to stress about electrolytes; you can get them from food to replace what’s lost in sweat.
Consume the Right Amount
According to Clark, you don’t need to follow a specific amount of water while exercising. Instead, she recommends drinking when you feel thirsty.
However, if you want to measure your sweat rate, you can weigh yourself before and after your workout and do some calculations. For instance, if you lose a quart of sweat in an hour, you should drink around eight ounces of water every 15 minutes. If you prefer a simpler approach and tend to sweat a lot, drinking four to eight ounces of water every 15 to 20 minutes during your workout is a good general guideline.
Don’t Drink Too Much
During long-distance races like marathons and triathlons, there’s a risk related to drinking too much.
If athletes consume a lot of fluids (even sports drinks) but don’t get enough sodium, they can develop a serious condition called hyponatremia. This condition can be life-threatening and has symptoms like nausea, headache, confusion, and more. However, overhydration is “rare,” according to Clark, as most people don’t drink enough fluids while working out.
Pack in Some Protein and Carbs
Exercising is healthy, but sometimes you can get tiny injuries in your cells or tissues after working out. Proteins can help fix this damage, so after a really tough workout, it’s a good idea to drink something with protein.
However, it’s not just about protein, according to Clark. You use up a lot of energy when you exercise, so you need about three times more carbohydrates than protein. That’s why Clark suggests flavored milk as a good choice for rehydration.
The Risks of Dehydration
Not drinking enough water can lead to various issues, and one of the most common is feeling tired. When you’re dehydrated, your blood gets thicker due to less water, making your heart work harder, which can leave you feeling fatigued, as pointed out by Clark.
Drink Before and During Exercise
Clark suggests hydrating before exercise, especially for endurance activities. If you’re preparing for a marathon, she advises starting to drink about one and a half to two hours before. It’s also important to drink fluids during your workout to avoid getting dehydrated, which can be hard to recover from. So, even if carrying water with you during exercise may seem inconvenient, it’s a good practice, as per Clark.
The reputation of artificial sweeteners has been tarnished, with certain recommendations against their use by the World Health Organization. However, nutrition is not one-size-fits-all. Unique nutrition needs exist, and there are valid reasons for incorporating artificial sweeteners into a balanced diet. For instance, those with prediabetes or diabetes might use them to manage blood sugar, while others use them for dental health or weight loss. However, not all artificial sweeteners are equal. Here’s a ranking of the best and worst, helping you make informed choices to satisfy your sweet tooth.
Stevia
Stevia, in the form of stevioside, is an FDA-approved plant-based nonnutritive sweetener. Recent studies dispel gut health concerns and suggest potential benefits for your microbiome. Derived from the Stevia rebaudiana plant, stevia is about 250 times sweeter than sugar, yet it contains no calories and minimal carbs, making it unlikely to contribute to weight gain or blood sugar spikes. You can use stevia in various ways, such as sprinkling it on cereal or adding it to drinks and recipes, but note that it differs chemically from sugar, so some experimentation may be needed for desired textures.
Nutrition facts per teaspoon:
Calories: 0
Fat: 0g
Protein: 0g
Carbohydrates: 1g
Sugar: 0g
Sucralose
Sucralose, branded as Splenda, is around 600 times sweeter than sugar. It received approval for general use as a sweetener in 1999 and is popular for sugar reduction. Sucralose appears in various foods, including baked goods, gum, dairy desserts, and drinks. Unlike many artificial sweeteners, sucralose isn’t heat-sensitive, making it suitable for baking and calorie reduction in diabetes management or weight loss. Some recent studies raise concerns about long-term health effects related to DNA expression, but the FDA has reviewed over 110 studies to assess safety and potential toxicity.
Nutrition facts per one-packet serving:
Calories: 3.4
Fat: 0g
Protein: 0g
Carbohydrates: 0.9g
Sugar: 0.8g
Sorbitol
Sorbitol, a sugar alcohol, is found naturally in some fruits and vegetables or can be produced from glucose or corn syrup. It’s lower in calories and about 60% as sweet as table sugar. Sorbitol is safe, per the FDA, and widely used in the U.S., but overconsumption can lead to digestive discomfort, such as gas, bloating, and diarrhea, with a warning label required. One study suggests malabsorption issues at an intake of 10 grams.
Nutrition facts per one-teaspoon serving:
Calories: 15
Fat: 0g
Protein: 0g
Carbohydrates: 4g
Sugar: 4g
Xylitol
Xylitol is a natural sugar alcohol found in various fruits and veggies and is commonly used as a sugar substitute. It’s sweet but doesn’t cause tooth decay; instead, it may reduce harmful bacteria in saliva, often found in gum and mints. Xylitol lacks vitamins and minerals, with minimal carbs that won’t significantly affect blood sugar.
Nutrition facts per one-teaspoon serving:
Calories: 0
Fat: 0g
Protein: 0g
Carbohydrates: 4g
Sugar: 0g
Erythritol
Erythritol, a newer sugar alcohol, occurs naturally in some foods and can be created during fermentation. It’s a zero-calorie sugar alternative, containing 4g of sugar alcohol-based carbs per teaspoon, which is not absorbed like typical carbs. You can use it like sugar, but in moderation, as it may cause bloating and gastrointestinal issues. Concerns exist regarding its potential impact on cardiovascular health.
When you consider nutritious foods, salads might come to mind as one of the first options. Yet, it’s crucial to remember that not all salads are inherently healthy. Even though salads are typically built around nutrient-rich vegetables, the additional ingredients commonly used can sometimes introduce excessive sugar, sodium, and extra calories.
A classic Caesar salad, for instance, typically includes ingredients like cheese, croutons, raw eggs, and anchovies. However, there are various steps you can take to create a Caesar salad that’s better for your health.
What Is a Caesar Salad?
The Caesar salad has a history filled with stories about its origin. Despite its Italian-sounding name and the presence of Italian elements like anchovies and Parmesan cheese, most historians agree that this salad was actually born in the Americas. The exact birthplace is still debated, with some attributing its creation to a restaurant in Chicago back in 1903, while others credit the Italian-American chef Caesar Cardini in Mexico around 1924.
The most popular version of this story revolves around Cardini’s restaurant facing ingredient shortages. In a pinch, he concocted the iconic salad from the limited supplies in his kitchen: lettuce, Parmesan, raw eggs, dry bread, and Worcestershire sauce. Since then, the Caesar salad has evolved into numerous variations.
Caesar Salad Ingredients
Romaine lettuce is a low-calorie, low-sodium option packed with nutrients like fiber, folate, vitamin C, vitamin K, vitamin A, carotene, lutein, and phenolic compounds. These nutrients offer benefits for vision, blood clotting, and health while also providing antioxidant and anti-diabetic properties.
Croutons are often crafted from white bread, which is a type of refined carbohydrate. White bread lacks the nutrients found in whole grains, such as vitamins, minerals, healthy fats, fiber, and protein.
Parmesan cheese is made from cow’s milk, rennet, and salt. It’s a protein-rich, low-fat cheese with high calcium and low lactose content, suitable for lactose-intolerant individuals. It also contains probiotics.
Anchovies are rich in heart-healthy omega-3 fatty acids, known for reducing inflammation and improving heart health. They can lower triglycerides, blood pressure, clotting, the risk of stroke, and heart disease while promoting regular heartbeats.
Olive oil, rich in heart-healthy monounsaturated fats, can help reduce bad cholesterol and lower the risk of heart disease, certain cancers, and dementia.
Lemon juice is packed with vitamin C and antioxidants.
Garlic offers various health benefits like strengthening immunity, protecting against arthritis-related cartilage damage, reducing blood pressure, and combating harmful foodborne bacteria.
How to Make a Healthy Caesar Salad
Caesar salad components consist of both healthy and unhealthy elements. Substituting or omitting certain ingredients can enhance the salad’s healthiness, and you can incorporate nutrient-rich additions for an even healthier alternative.
1. Enhance with more veggies: Boost the health of your Caesar salad by adding extra colorful veggies like peppers and kale.
2. Choose whole wheat croutons: Opt for whole wheat bread to maintain the classic Caesar salad taste while adding fiber and nutrients.
3. Skip raw eggs: For safety, omit raw eggs; create a tasty dressing without them or use white beans as a substitute to improve nutrition.
4. Include beans: Adding beans to your salad provides fiber, which enhances fullness and gut health. They’re rich in folate, crucial for red blood cell production and healthy pregnancy. Beans reduce heart disease, diabetes, and cancer risks, support weight maintenance, and boost children’s overall health.
5. Reduce oil: While olive oil is healthier than saturated fats, it’s calorie-dense. Excess fat can lead to weight gain. Less oil in your Caesar salad reduces calories and makes it healthier.
Kale is a green leafy vegetable that has been around in Europe since the Middle Ages. It’s become really popular in the U.S. in the last five years because it’s known for being very healthy, packed with lots of good stuff for your body.
Kale belongs to the same family as broccoli, Brussels sprouts, and other healthy green veggies. You can find kale easily at stores or farmer’s markets. It’s usually sold fresh in bunches or already cleaned and trimmed in the frozen section.
There are different kinds of kale, like the curly one with wide leaves or the dinosaur type with narrower, wrinkled leaves. Some types, like redbor and Russian kale, can have red or purple leaves, but they’re not as common.
Health Benefits
Many healthy foods, such as nuts, avocados, and seeds, are high in calories and fat. Kale, on the other hand, is a nutrient-rich superfood that is fat-free, sugar-free, cholesterol-free, and incredibly low in calories and sodium. This makes it a great choice for people who are looking for low-calorie or weight-friendly foods.
Kale is also packed with vitamins and minerals, including vitamin A, vitamin C, vitamin K, calcium, iron, and potassium. It is also a good source of fiber and antioxidants. These nutrients can help support a variety of health benefits, including:
Weight loss: Kale is a low-calorie food that is high in fiber, which can help you feel full and satisfied after eating. It is also a good source of protein, which can help you build and maintain muscle mass.
Heart health: Kale is a good source of potassium and fiber, which can help lower blood pressure and cholesterol levels. It is also a good source of antioxidants, which can protect against heart disease.
Bone health: Kale is a good source of calcium and vitamin K, which are essential for strong bones.
Cancer prevention: Kale contains antioxidants that can help protect cells from damage and reduce the risk of cancer.
Immune function: Kale is a good source of vitamin C and beta-carotene, which can help boost the immune system.
Strong Bones
Kale is a good non-dairy source of calcium and vitamin K, two essential nutrients for strong bones. Calcium is needed to maintain the density and strength of bones, while vitamin K helps the body absorb calcium and produce proteins that are important for bone formation.
Just one cup of fresh kale provides over 67% of the recommended daily value of vitamin K for adults. Kale is also a good source of calcium, providing about 10% of the recommended daily value for adults.
Eating kale regularly can help reduce the risk of osteoporosis, a common bone disease that causes bones to become weak and brittle. Osteoporosis is more common in women, especially after menopause, but men can also develop the disease.
Nutrition
Kale is a leafy green vegetable that is packed with nutrients. In addition to the calcium and vitamin K mentioned above, kale is also a good source of vitamin B6, copper, and manganese.
One cup of fresh, chopped kale contains:
Calories: 34
Protein: 0.6 grams
Fat: 0 grams
Carbohydrates: 0.9 grams
Fiber: 1 gram
Sugar: 0 grams
Vitamin B6: 10% of the RDI
Copper: 11% of the RDI
Manganese: 26% of the RDI
Vitamin B6 is important for many bodily functions, including energy metabolism, red blood cell production, and immune function. Copper is essential for collagen production, iron absorption, and energy metabolism. Manganese is important for bone health, blood sugar regulation, and wound healing.
Things to watch out for
Kale contains vitamin K, which is good for most people. However, vitamin K can interfere with the effects of blood thinners. If you take blood thinners, talk to your doctor before adding kale to your diet.
You may still be able to eat kale if you take blood thinners. By eating the same amount of leafy green vegetables each day, your doctor can adjust your medication so that you can safely enjoy the other health benefits of kale.
How to use kale
Choose dark green kale with small or medium leaves. It should not be wilted.
Kale will stay fresh in the refrigerator for about five days.
Bloating is a heavy feeling in your stomach. It is usually caused by too much gas or when your intestines are not working properly. Bloating can cause pain, discomfort, and the feeling of being full.
Women are more likely to experience bloating than men, especially around the time of menstruation. Bloating can also get worse throughout the day as you eat more food. Passing gas or stool can help relieve bloating.
What causes bloating?
Bloating is caused by trapped air in the digestive system. This air can be swallowed accidentally or produced by gut bacteria during digestion.
Here are some things that can cause bloating:
Eating too quickly
Eating too much
Chewing gum
Smoking
Drinking carbonated beverages
Eating hard-to-digest foods, such as fatty, fried, or spicy foods
Hormonal changes
Food intolerances
Here are some ways to naturally reduce bloating:
1. Chew slowly
Regardless of your hunger, take your time to eat mindfully. Chew your food thoroughly before swallowing, one bite at a time. Rushing through your meals not only affects nutrient absorption but also leads to swallowing extra air, which can result in that uncomfortable, bloated sensation.
2. Reduce intake of certain vegetables
Vegetables like cauliflower, broccoli, cabbage, Brussels sprouts, and bok choy can lead to increased gas. These undigested vegetables travel to the colon, where bacteria ferment them in the intestines, causing bloating and gas. However, this doesn’t mean you should completely eliminate cauliflower and other veggies from your diet. Cooking them can help break them down, as cooked greens are generally better tolerated than raw ones.
3. Eat smaller, more frequent meals
Individuals prone to bloating might find larger meal portions uncomfortable. To address this, consuming smaller, more frequent meals throughout the day can alleviate stomach bloating. This eating routine assists in maintaining stable blood sugar levels, curbing your appetite, and promoting an efficient metabolism. A more efficient metabolism enables your body to effectively utilize proteins, fats, and carbohydrates to provide the proper energy for your body.
4. Prefer probiotics
Probiotics are like helpful bacteria that can make your gut healthier when you eat enough of them. When they reach your colon, these good bacteria grow and keep a good balance with the bad ones. This can lessen problems like gas and bloating. You can find probiotics naturally in foods like yogurt, kefir, kimchi, sauerkraut, tempeh, kombucha, miso, and pickles.
5. Check for food intolerances:
Eating foods that you are intolerant to can cause extreme gas and bloating. Common food intolerances include:
Lactose Intolerance: People with lactose intolerance have difficulty digesting lactose, the sugar in milk, due to low levels of the enzyme lactase, which breaks down milk sugar.
Gluten Intolerance: Those with gluten intolerance struggle to digest a protein called gluten, primarily found in wheat, barley, and rye.
6. Steer clear of sugar alcohols
Some sugar-free mints, chewing gums, and desserts use sugar alcohols like sorbitol and xylitol to make them sweet without too many calories. However, sugar alcohol can cause problems for certain people because their bodies can’t break them down. Instead, these sugar alcohols travel to the colon and feed the gut bacteria, which might lead to extra gas and bloating.
7. Peppermint tea or oil
Peppermint is a great solution for a bloated stomach. It relaxes the muscles in your stomach and intestines, which helps with digestion. You can have peppermint tea or use peppermint oil for relief. To make peppermint tea, just boil 8-10 peppermint leaves in a cup of water for 10-15 minutes and savor its delicious and soothing flavor.
8. Ginger and Turmeric
Ginger and turmeric are a traditional way to relieve indigestion and bloating. They have properties that reduce inflammation, prevent nausea, and help with gas. Drinking ginger and turmeric tea or taking their tablets before a meal stimulates the rhythmic movements of the intestines, making digestion smoother and reducing bloating.
9. Papaya
Papaya has an enzyme called papain that acts as a gentle laxative. It helps your body get rid of extra waste and eases digestive problems like constipation, which can lead to bloating. Papaya also has fiber that aids in digestion, reducing gas, bloating, and tummy discomfort.
10. Abdominal Massage
Some experts suggest massaging your belly to get rid of instant belly bloating. To do this, start from the lower right side of your belly and gently move your fingers in a clockwise direction while lying down with your knees bent. This massage can help relieve constipation, which often causes bloating. You can also try yoga poses to improve digestion. Certain poses that involve bending forward and twisting can help your intestines move, reduce gas, and ease bloating.
Many people are unknowingly dehydrated, with symptoms like headaches, constipation, and bad breath. While it’s common advice to drink lots of water, the answer to “How much water should I drink?” is quite simple: If you’re thirsty, drink; if not, don’t worry.
However, there are some exceptions, which we’ll discuss shortly. You might want to continue reading if you’re an athlete, pregnant, or over 65. Let’s explore your hydration needs.
How much water do you need?
People typically need around 3 liters (101 ounces) of fluid daily, but this can vary between individuals. Approximately 34 ounces (1 liter) of this may come from food, particularly if their diet includes water-rich foods like fruits, vegetables, oatmeal, or yogurt. This means they’ll need to consume about 2 liters (67 ounces) from beverages. So, the traditional advice of “drink 8 cups of water a day,” totaling 64 ounces, is a reasonable general guideline.
The amount of water you require is influenced by various factors, including your age, weight, health condition, and physical activity level. If you’re petite and have a sedentary lifestyle, you might need less than 3 liters. Conversely, your water needs will be greater if you’re in a larger body and engage in physical activity in hot, humid conditions.
Therefore, relying on your natural sense of thirst is often a more accurate indicator than trying to consume a fixed volume. However, there are exceptions to this rule, such as athletes, older individuals, or pregnant women.
How much water should athletes and exercisers drink?
Your thirst usually works fine when you’re not doing much. But during physical activity, it’s not as reliable.
We realized this way back in the 1930s. There was an experiment where a man and a dog had to walk nearly 20 miles in very hot weather. They could drink whenever they wanted. But the dog stayed well-hydrated, while the man lost about 6 pounds of body weight due to sweating.
Research has shown that people who do intense exercise often don’t drink enough when they only rely on their sense of thirst. They usually replace only about half of the fluids they lose.
When you’re doing hard exercise in a hot, humid place, you can quickly lose 1-2 percent of your body weight. That’s enough to make your heart beat faster, increase your body temperature, and make the exercise feel harder. If it’s something like cycling, it can also make you slower.
How much water should you drink during pregnancy?
When you’re pregnant, your body needs more fluids because your blood volume increases.
As a basic guideline, try to drink about 1 liter (34 ounces) more liquid during pregnancy than you used to drink. If you’re unsure if you’re drinking enough, you can check your urine. (See the “Are you hydrated?” section below.)
If your urine looks dark, you might not be drinking enough. If it looks light or clear, you’re doing well.
How much water should older people drink?
When older individuals go to the hospital, they are frequently dehydrated.
This is likely because, as we age, our thirst signals and kidney function don’t operate as efficiently as they once did. Additionally, some medications can lead to increased urination, and our bodies might not retain as much fluid. This combination raises the likelihood of dehydration.
If you’re 65 or older:
Drink extra fluids, about 8 to 16 ounces (approximately 0.25 to 0.5 liters), on top of what you think you need.
Choose any drink you like, such as an electrolyte beverage, iced tea, or even diet cola. (For more on why hydration is more important than worrying about artificial sweeteners, read: Should you drink diet soda?)
Keep an eye on your urine color; drink more if it’s bright yellow or darker. (For specific details, see Are you hydrated? below.)
Be aware of the signs of dehydration, including dark urine, tiredness, dizziness, headaches, and a dry mouth.
We’ve all experienced fatigue at various times during the day. While low energy is a common sensation, various factors can contribute to feeling tired or experiencing an energy slump, such as our dietary choices, meal timing, portion sizes, sleep quality, and other aspects.
Certain foods have the potential to provide the body with sustained and lasting energy. Continue reading to find our selection of the seven best fruits that can help boost your energy levels.
Apples
Apples are a delightful, wholesome, and adaptable fruit. They are rich in fiber, which aids in the gradual digestion of their natural sugars, providing long-lasting energy. A medium-sized apple (approximately 6.5 ounces) provides 95 calories and 4 grams of fiber. If you’re seeking a fulfilling snack, try enjoying apple slices with all-natural peanut butter.
Oranges
Oranges are bursting with vitamin C. As per the National Institutes of Health, vitamin C plays a role in fortifying your immune system and lessening oxidative stress, which can help stave off weariness. While vitamin C deficiency is uncommon, individuals who fall short may experience scurvy, intensifying feelings of tiredness and fatigue.
For those dealing with an iron deficiency, this water-soluble vitamin promotes the absorption of iron, aiding in the alleviation of related symptoms, including fatigue. Munching on an orange between meals can provide a swift energy boost, with a medium-sized orange (approximately 5 ounces) supplying 73 calories, 3 grams of fiber, and 78% of your Daily Value (DV) for vitamin C.
Bananas
Bananas are a familiar source of energy. According to a 2020 review in Food Reviews International, consuming two bananas can fuel you for 90 minutes. These fruits are also rich in potassium, a vital nutrient for maintaining overall body function. A medium-sized banana offers 105 calories and 3 grams of fiber, supplying sustained energy.
Avocados
Avocados, known for their fiber content, can help stabilize blood sugar levels, preventing energy crashes. Moreover, they’re a great source of healthy fats that not only boost your energy but also keep you feeling full. According to the USDA, one cup of sliced avocado contains 234 calories, 10 grams of fiber, and 17 grams of unsaturated fat. For a refreshing and tasty afternoon energy boost, consider trying our Avocado Caprese Salad.
Peaches
Peaches are a delightful and invigorating choice for an energy boost. According to the USDA, one peach (approximately 5 ounces) contains 69 calories and 2 grams of fiber. They are also rich in vital nutrients, including potassium, vitamin A, and vitamin C, promoting your well-being. For those hectic mornings, our Pistachio & Peach Toast is a delicious breakfast option.
Plums
Plums are well-known for their natural laxative properties, but they can also rev up your energy levels. As per the USDA, consuming two plums gives you 69 calories and 2 grams of fiber. Looking for a tasty treat that can also provide an energy lift? Try a slice of our simple Plum Tart with a side of coffee.
Goji Berries
Goji berries, also called wolfberries, have a sweet and tangy flavor. These petite powerhouses are loaded with antioxidants, which can help stave off fatigue. According to the USDA, 5 tablespoons of dried goji berries supply 98 calories, 4 grams of protein, and nearly 4 grams of fiber, making them an ideal choice for sustained energy. For a convenient snack, add them to your next batch of trail mix to take to work.
It’s important to note that goji berries may interact with certain medications, like warfarin, as outlined in a 2022 review in Antioxidants. To be safe, it’s advisable to consult your primary healthcare provider before incorporating them into your diet.
Not enjoying exercise isn’t a moral failure. It’s simply a matter of personal preference and doesn’t make you lazy or broken. Despite this, exercise is undeniably beneficial for the body. So, how can you incorporate exercise into your routine if you don’t like it?
For coaches, how can you assist clients with this challenge without sounding like the fitness police?
Experts with extensive experience in helping people have shared five effective strategies and over a dozen practical tips in this article. These can help you or your clients make exercise more enjoyable and less of a struggle.
When you’re deeply passionate about something, it can be challenging to grasp why others don’t feel the same way.
However, there are several valid reasons why someone might not enjoy or desire exercise. For example…
Past experiences
If you remember feeling left out during sports or having a bad experience, like getting hurt, you might not want to participate in physical activities at all.
Pain
Some individuals experience pain when they move. It can make their chronic pain, injuries, or health issues worse.
Discomfort
Some people don’t enjoy the sensations of moving, breathing heavily, or sweating. Exercise equipment and group classes might not be designed to accommodate individuals in larger bodies or with disabilities. This can lead to physical discomfort and feelings of shame or not fitting in.
Perception
When exercise feels like a duty, a form of punishment, or a test of physical extremes (like “no pain, no gain”), some individuals might choose to avoid it altogether.
Identity
Some individuals, like my friend Dave, who enjoys a good beer, are put off by the fitness culture. They don’t want to become a “gym enthusiast” or be part of a “spin fanatic” group; their interests lie elsewhere.
Doesn’t physical activity bring happiness to people?
Exercise can release endorphins, often called a “runner’s high,” which can contribute to mental well-being. However, this enjoyable hormone boost isn’t always consistent.
Stop trying to exercise.
Yes, you read that right. “Quit trying” might seem like unusual advice, but let us explain.
If exercise feels incredibly difficult and unpleasant, the best approach could be to remove it from your list entirely. Here are a few reasons:
Firstly, the more you struggle against your own resistance (or your clients’), the stronger that resistance tends to become. On the other hand, if you stop telling yourself you “have to” exercise, you might find you’re more inclined actually to do it.
And remember, you’re not OBLIGATED to exercise.
Sure, it’s beneficial for your health, but you’re the one steering the ship in your life. You have the freedom to decide how you use your time and energy.
That being said, if you’re interested in exploring physical activity without any added pressure, take a look at these tips.
Experiment with doing nothing.
Try something unusual: Restrict your movement for a few days and observe the results.
“When clients say they don’t want to exercise, I tell them, ‘That’s fine, don’t do it. In fact, don’t even move. Just stay in bed and do as little as possible.'”
What happens?
“Most people eventually find themselves wanting to move on their own. They’ll say, ‘Wait a second, I actually want to get up and move around a bit. I feel like taking a walk.'”
This isn’t about trying to force yourself into wanting to exercise; it’s about understanding when and if your body naturally desires movement. You might realize you have a greater inclination for physical activity than you thought.
Focus on other ways to improve your health.
According to PN Coach and Holistic Nutritionist Sarah Maughan, “If you’re not inclined to move, remember that there are many other ways to enhance your health. You can concentrate on improving your sleep, managing stress, or fine-tuning your nutrition. Exercise isn’t the sole factor for a healthy life.”
Among the various health-enhancing choices, what appeals to you the most? Consider making it your current priority.
Build your bucket list.
Your bucket list items might naturally motivate you to become more active, like preparing for a cycling tour in Amsterdam or climbing a volcano in Hawaii. Alternatively, they might not.
Nevertheless, the “bucket list” exercise can reorient your attention toward your personal aspirations, which can be motivating and rewarding, regardless of your choice.
Create a list of activities you wish to experience in your lifetime. Then consider: Which of these can you begin pursuing today?
Embrace the “everything counts” philosophy.
Believing that your daily activities contribute to your fitness goals can positively impact you.
A study from Harvard University discovered that when people consider activities like housework or child care as exercise, it can enhance the physiological benefits of those activities. This placebo effect can improve physical fitness without altering your daily routine. So, recognize how your daily activities are already benefiting your health and well-being.
Protein is like the building blocks for your body. It’s in your hair, nails, and muscles and even helps make important things like hormones and antibodies. That’s why it’s vital to have enough protein every day.
Now, how much protein you require isn’t a one-size-fits-all deal. It depends on different things like your age, health, how active you are, and if you’re expecting a baby. But let’s break it down. We’ll tell you how to figure out your protein needs, when you might be overeating, and who might need extra protein.
What’s Your Daily Protein Requirement?
Protein is essential for your body. Here are some simple ways to determine how much you need daily.
1. Percentage of Daily Calories: Current guidelines recommend that adults 19 years and older get 10% to 35% of their daily calories from protein. For a 2,000-calorie diet, this is about 200 to 700 calories from protein.
2. Calculate by Weight: Another method is to calculate based on your body weight. You need about 0.8 grams of protein per kilogram of your body weight. For example, a 150-pound female needs around 54 grams of protein, while a 180-pound male should aim for about 65 grams.
3. Examples of Protein: To give you an idea, here are some foods containing roughly 10 grams of protein:
2 small eggs
2 1/2 tablespoons of peanut butter
1 cup of cooked quinoa
3/4 cup of cooked black beans
1 cup of uncooked oats
1/2 cup of Greek yogurt
4. Measuring Meat, Poultry, and Seafood: If you often rely on these as protein sources, remember that 1 ounce of meat, chicken, or fish provides around 7 grams of protein. A typical 3- to 4-ounce cooked portion (about the size of a deck of cards) can give you up to 30 grams of protein.
New research indicates that a higher protein intake might be even better. For instance, aiming for 1.3 to 1.8 grams per kilogram of body weight daily (about 88 to 122 grams for women and 105 to 145 grams for men) could be optimal, especially in preventing age-related muscle loss and maintaining overall health.
Do You Need More Protein?
Does this mean you should have a 12-ounce steak for dinner? Not necessarily.
Protein deficiency is uncommon in the U.S., and if your diet is diverse, there’s no need to go to great lengths to increase your intake. However the way you distribute your protein intake throughout the day may be just as important as the quantity you consume.
A study in the Journal of Nutrition from 2020 discovered that young, healthy men who spread their protein intake evenly across three meals (breakfast, lunch, and dinner) gained more muscle than those who ate very little protein for breakfast and consumed most of their protein during lunch and dinner. Both groups also did strength training exercises.
How Much Is Too Much Protein?
Eating too much protein can lead to missing out on important nutrients from carbohydrates, like fiber and healthy fats. Experts recommend getting about one-third of your daily calories from protein and not going beyond roughly 2 grams per kilogram of your body weight. For instance, this would be around 140 grams of protein for someone weighing 154 pounds or up to 160 grams per day for someone weighing 176 pounds.
In the past, there were concerns that high protein intake might increase the risk of kidney stones or weaken bones (since digesting protein releases acids that could use up calcium from your bones). However, recent research indicates that these concerns are unfounded. A study from 2019 in Nutrition Today suggests that eating protein within the higher recommended range might even be good for bone health, especially when you’re also getting enough calcium. Your protein intake is unlikely to cause harm unless you have kidney disease.
Factors That Impact Your Protein Needs
Because protein requirements vary from person to person, some individuals may require more protein and may find it challenging to meet their needs.
Vegetarians or Vegans
Getting enough protein isn’t a concern for those on a plant-based diet as long as you consume sufficient calories. The Academy of Nutrition and Dietetics stated in a 2016 position statement that the distinction between “complete” and “incomplete” proteins is misleading. Protein obtained from various plant sources provides all essential amino acids when consumed throughout the day and in line with calorie needs.
While vegetarians and vegans should be mindful of their protein sources, incorporating a diverse range of foods like legumes, soy products (tofu, tempeh, edamame), pistachios, eggs, Greek yogurt, quinoa, seeds, nuts, and nut butter ensures a well-rounded protein intake.
Physically Active
Protein is essential for all fitness levels, not just bodybuilders or elite athletes. While the IOM’s recommendations apply to sedentary individuals, more active people can aim for up to 2 g/kg of body weight daily, especially when distributed throughout the day. To maximize results, experts recommend consuming 15-25 g of protein within an hour post-workout, in addition to the general protein intake of 10%-35% of daily calories.
Excessive protein doesn’t lead to better outcomes; research indicates that benefits level off beyond recommended intakes. Opting for leucine-rich foods, like animal products (milk, meat, poultry, eggs, seafood), is effective for muscle maintenance, repair, and growth. Whey protein supplements offer another option, containing leucine for those struggling to meet protein needs through food.
Older Adults
As we get older, our bodies become less effective at turning the protein we eat into new muscle. This can result in gradual muscle loss, leading to reduced strength, frailty, and limited mobility. However, you can combat these effects by staying active and ensuring an adequate protein intake.
Protein isn’t only vital for maintaining muscle mass; it also supports wound healing, boosts the immune system, and preserves skin health—essential aspects as we age.
A 2018 review in Advances in Nutrition suggests that older individuals should aim for ≥1.2 g of protein per kg daily, focusing on foods rich in leucine, a key player in promoting muscle growth. The authors argue that the IOM’s protein recommendation may not meet the protein requirements for older individuals looking to maintain skeletal muscle mass. While getting enough protein is crucial, it’s equally important to distribute your intake—around 25-30 g of protein at each meal—to maximize muscle cell growth.
Pregnant or Breastfeeding
“Pregnant women need extra protein, at least 10 grams more per day during the second and third trimesters,” says pregnancy nutrition specialist Rachel Brandeis M.S., RDN. The Institute of Medicine (IOM) recommends that pregnant women should consume a minimum of 1.1 grams of protein for every kilogram of their body weight each day, which is about 25 additional grams daily.
For breastfeeding mothers, it’s important to consume more calories and protein to produce an adequate milk supply and support your post-pregnancy recovery.
We all have strong opinions about how much time to spend in the gym. For many, one hour has been the go-to duration. But some athletes believe you won’t see results if you train for over two hours, while others work out for less than 20 minutes daily. So, what’s the best workout length?
Though there’s no single answer, knowing the factors that affect the ideal workout duration can help you create a routine that fits your goals and lifestyle.
This article will explore workout length and offer guidance to help you find the right balance for achieving the best fitness results.
Understanding individual needs
The best workout length is different for each person because of what you want to achieve, how fit you are, and how much time you have. You need to match your workout time with your goals. For example, if you just want to stay generally fit, your workout can be shorter than someone training for a sport or competition.
A powerlifter might spend 2 hours at the gym because they take long breaks between sets, while most people spend less time because they take shorter breaks. So, think about what you want to achieve and set realistic goals for your fitness journey.
Quality over quantity
In workouts, it’s better to have good quality than a lot of quantity. It’s important to make your exercises count and be effective to get the best results, no matter how long you exercise. Short, intense workouts can give you big benefits if you do them right.
You can use methods like circuit training or interval training to make the most of your time at the gym and get stronger, have more stamina, and lose fat.
Efficiency and time constraints
In today’s busy lives, time can be limited, so creating workouts that fit into your schedule is essential. Instead of always aiming for long workouts, think about making them shorter while still getting good results.
You have to adapt to your available time. Some days, you might have lots of time for a long workout, but other times, you might only manage a 30-minute session, and that’s alright. Quick workouts like Tabata or HIIT can help speed up your metabolism, make your heart stronger, and improve your overall health.
Consider individual fitness levels.
How fit you are decides how long you should work out. If you’re just starting, you might need more time to get used to exercise. People who’ve been athletes for a while can handle tougher and longer workouts. It also goes the other way. Beginners might need to do 12 sets to see results, while experienced athletes might need 15 sets or more.
As you get fitter, slowly make your workouts longer and harder. Pay attention to your body and rest enough between workouts to prevent overtraining and injuries.
Balancing cardiovascular and strength training
A good workout should include both activities for your heart and muscles. Activities like running, swimming, or cycling are good for your heart and help you build endurance. Strength training makes your muscles stronger, bones healthier, and your body burn calories faster.
Cardio workouts are often longer than strength workouts. That’s why you build more endurance when you exercise in the lower heart rate zones (aerobic) compared to the higher ones (maximum effort or HIIT). Doing both kinds of exercises makes sure you have a balanced and healthy fitness routine.
Individual preferences and enjoyment
The best workout length depends a lot on what you like and what makes you happy. If you don’t like long hours at the gym, shorter, intense workouts might work better for you.
On the other hand, if you enjoy longer sessions with different exercises and methods, that could be the right choice. In the end, it’s more important to keep going and stick to a routine you like than worrying too much about how long each workout is.
Workout length based on the muscle group trained
You don’t need to spend the same amount of time working on your arms and legs. To work on your arms, you can do 10 sets with short breaks and finish in about 30 minutes. But for your legs, you might need 15 sets or more to work all the muscles and longer breaks, which could take around an hour or even longer.
So, how long your workout is will depend on what muscles you’re training. Smaller muscles need less time than bigger ones.
Your workout time depends on your personality.
If you have lots of energy or ADHD, and I say we’ll do a 2-hour leg workout with 3-minute breaks between sets, you’d think I’m crazy. Energetic people prefer shorter and more intense workouts to use up that energy.
If you’re patient, you might be fine with a workout lasting over 90 minutes and taking your time. Your personality affects how long your workout should be, so choose what suits you.
