10 of the Best Post Workout Snacks

1 Bananas 

Banana are high in the good kinds of carbs that one deed after a workout. These fast-acting carbs help restore the body's levels of glycogen, which is known to help rebuilt damaged muscles. Moreover, bananas are packed with potassium.

2 Egg

Eggs are the perfect post-workout food for two reasons: They’re high in protein and are also a great source of many other nutrients, which help your body repair after an intense gym session.

3 Sweet Potato

Sweet potato is a great source of complex carbohydrate, which is low on the glycaemic index, meaning that it provides sustainable energy. Sweet potatoes are also rich in fibre, helping your body process the sugars, resulting in a steady supply of energy, for longer periods.

4 Whole grain bread

While working out, you deplete a large amount of energy from your muscles. The process of recovery requires the restoration of your muscle's glycogen stores. After working out, it is best to get a meal of protein and carbohydrates. Whole grains such as whole wheat bread are extremely beneficial as they contain more fiber and protein than refined grains and deliver more energy to your body

5 Oatmeal

One of my favorite post-workout choices is protein-packed oatmeal. (Learn more about the benefits of oatmeal the benefits of oatmeal don't just apply after workouts. Oatmeal is also a good choice pre-workout to prep your body and avoid training on an empty stomach.

6 Greek yogurt

Yogurt is a great food to eat after workouts, just as long as it’s Greek.  We recommend pairing your yogurt with berries; they’ll help fight muscle soreness.

7 Orange juice

 juice is always a great way to replenish key vitamins and nutrients after an intense workout.The natural sugars in orange juice (preferably freshly squeezed, or at least not from concentrate) give your body a much-needed refueling. OJ boosts your body’s system with carbs and potassium, but unlike most sports drinks, it also packs in vitamin C. For less intense workouts, cut your juice with water to lower the sugar content.

8 Leafy green Vegetables

Dark leafy greens such as kale, Swiss chard and collard greens are rich in antioxidants and an important post-workout food. Incorporating a salad into your post-workout meal will help you manage the inflammation created during yourworkout

9 Tuna

If you’ve never considered tuna as a go-to, post-workout snack, it might be time to give it a try. It’s an excellent source of lean protein, which is ideal for anyone trying to build muscle and lose fat. Six ounces of tuna can give you up to 33 grams of protein and only about 2 grams of fat, 

10 Nuts

Grab a Handful of almonds and dried fruits, like raisins, to replenish muscle glycogen immediately post-workout

10 Best Fitness Apps you can use on your phone!

There are many amazing apps that you can install in your phone and which you can make use of to help you plan your daily workouts and improve your health! Try these out and let us know what you think!

1. Runtastic
Super cool Running Distance & Fitness Tracker

• An excellent fitness tracker app
  Uses GPS
  Create detailed graphs and tables
  The app is free and contains ads along with some in-app purchase.

2. Google Fit – Fitness Tracking

• Show you real-time stats of your running, walking, and riding events..
  has total integration with WearOS.
  don’t get to see any ads or in-app purchases.

3. Nike Training Club – Workouts & Fitness Plans

• free with no ads or any in-app purchases.
  It covers over 160 free workouts
  can stream the app onto a television using Apple TV, Chromecast, or an HDMI cable.

4. Strava GPS: Running, Cycling and Activity Tracker

• permits you to track your run, map a cycling route, and analyze your training with all the stats.
  includes GPS distance tracker and mile counter
  free with no ads and contains in-app purchases.
  

5. Runkeeper – GPS Track Run Walk
Useful runkeeper

• calculate running pace, cycling speed, route distance, elevation, and calorie burn with high accuracy.
  view a detailed history of activities.
  the app is free and ad-supported

6. Map My Fitness -Workout Trainer
Helps to map your fitness

• track and map every workout
  covers over 600 different types of tracking activities
  share the info with others.

7. JEFIT Workout Tracker, Weight Lifting, Gym Planner
If you are looking for an easy to use gym planner, try this.

• provides free fitness programs
  has over 1300 detailed exercises
  synchronize all your data with the cloud and works even when offline.
  user-friendly interface.

8. Sworkit Workouts & Fitness Plans
Wanted help creating your workout routine so you can stick to it? This might help you.

• create your routine for the days
  custom workout routine.
  visually appealing UI
  download and watch videos of the workouts

9. Calorie Counter – MyFitnessPal
Keep track of your diet and what you eat. Useful calorie counter.

• keep a track of what you eat all day.
  massive database
  choose from over 350 exercises o
  set goals and see a graph of your step history.

10. Home Workout – No Equipment
Home workout ideas that you can do anywhere.

• help you build muscles
  contains over 100 detailed videos a
  designed by experts

But nothing beats having joining and having a great community whereby you get to achieve your fitness and health goals fast and effectively with the support of qualified coaches and like-minded friends. Join a super awesome crossfit community near your place today!

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Best Cuisines from Around the Globe!

Here's a useful list!

Avoid these 10 nutrition mistakes to achieve better health and more youthful looks!

It's useful to know about these 10 nutritional mistakes that are preventing you from achieving your goals of a better health, more energy, more youthful looks or even trying to lose some weight!

1. Not Eating Enough Protein
Studies show that protein both increases your metabolic rate and helps reduce appetite because protein requires energy to metabolize.

2. Not Cutting Back on Carbs

Cutting carbs is a very effective way to lose weight when people do that, their appetite tends to go down and they eat fewer calories automatically.

3. Still Eating a Low-Fat Diet

The universal advice to eat a low-fat diet was never based on good science.

4. Thinking That Fruit Juices Are Healthy

Fruit juice is often perceived as healthy… it must be, because it comes from fruit, right? Well, not always, sometimes “fruit juice” is actually just fruit flavored Sugar water.

5. You refuel with sports drinks

Sports drinks are meant to replace fluid and electrolytes that are lost when you sweat excessively, and are suitable after endurance sports like a soccer game or marathon.

6. You skip the dressing on salad

Vegetables contain fat-soluble vitamins A, E and K, and a host of antioxidants that require fat to be absorbed. If you skip the oil and vinegar, you miss out on key nutrients from the salad.

7. Not Eating Real Food

When it comes to optimal health, people tend to get lost in the details. They miss the forest for the trees.

8. Thinking That You Need to Eat 5-6 Times per Day

Many people seem to think that it is best to eat 5-6 small meals per day. They say that you need breakfast in the morning to “jump start metabolism” and then eat every 2-3 hours to “stoke the metabolic flame.”

9. Throwing Away the Yolks

Eggs are among the most nutritious foods on the planet. Just think about it… the nutrients in a whole egg contain all the building blocks needed to turn a single fertilized cell into an entire baby chicken.

10. Thinking That All That Matters is Calories

The excessive focus on calories is one of the biggest mistakes in the history of nutrition.
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