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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8 Amazing Truths About Coffee You Probably Have Not Heard of Before!

1. The word ‘coffee’ has Arabic origins

The word ‘coffee’ comes from the Arabic word qahwah, which originally referred to a type of wine.

2. Coffee dehydrates you

Take a look at your cup of coffee. Notice the watery consistency? You can attribute the lack of natural dehydration to all the added water in a cup of coffee.

3. Nobody is sure who first discovered coffee

There are a number of different accounts about who first discovered coffee. Some records trace the origin to a goat herder named Kaldi in Kaffa, Ethiopia in the 9th century.

4. Coffee will cure your hangover

It might make you feel a little less groggy, and more alert (as coffee is prone to do). But trust me, it won't cure your hangover.

5. Coffee was once banned in Mecca

The drink became so popular in the Arab world in its early days for its ‘intoxicating’ effect that it became known as the ‘wine of Arabia’ and was, in fact, banned by religious scholars in Mecca in 1511. The ban was later overturned by the Ottoman ruler of his time in 1524.

6. Coffee helps you lose weight

You know supermodels live on a diet of cigs and coffee, right? Well, the stimulating effects of caffeine can slightly metabolism.

7. Coffee first reached Europe in the 16th century

Coffee reached Europe via the island of Malta through Turkish Muslim slaves. It quickly gained popularity among members of Maltese high society and many coffee shops were opened.

8. Caffeine is highly addictive

While there’s a little bit of truth to this one, it’s not as bad Caffeine stimulates the central nervous system, which causes a very slight dependence; however the withdrawal effects last only a day or two and are a far cry from the withdrawal effects.

10 Best Healthy Breakfast for Early Workouts!

Who else wants to start their day right? Get yourself a healthy breakfast! Here is one of my favorite list you won't want to miss!

1. Veggie Omelet

Eggs are an excellent post-workout option due to their high protein content.

2. Hard-boiled eggs and fruit

Sometimes, simple hits the spot. For the days when you find yourself running short on time, grab a couple of pre-cooked hard-boiled eggs and any fruit you have laying around.

3. OVERNIGHT OATS

Let’s start by keeping it simple. Grab a bag of oats and Mix in some honey, this'll give you an added carbohydrate boost and has a lower GI rating than sugar, providing a slow, steady release of energy.

4. EGG MUFFINS

Research has shown that protein before a workout can help enhance protein synthesis – the rebuilding of damaged muscle tissue and speed up the recovery process.

5. Protein smoothie

If you're willing to invest in a high-quality protein powder, an incredibly tasty and filling breakfast is only some fruit and water away.

6. Sweet potato & Greek yogurt bowl

Before you hyperventilate at the thought of eating potatoes and yogurt together, take a deep breath and consider that sweet potatoes have a delicately sweet flavor and are packed with nutrients.

7. Protein pancakes

These pancakes are jam-packed with protein from cottage cheese, and incredibly easy to make - all you need is a blender and a pan.

8. Almond Butter Oat Bites

You're basically eating cookies for breakfast with these joy-filled bites. These energy bites are another time-saver.

9. Leftovers

Leftovers may seem like a no-brainer, but even last night's pizza can turn into a creative yet simple breakfast scramble.

10. Quinoa Oatmeal

In case you haven't heard of quinoa by now that this super food seed packs in the protein.

Interesting muscle gain myths you should know about!

Here are some of the interesting muscle gain myths you should know about!

1. Eat loads of protein
Our bodies build and repair muscle tissue through something called protein synthesis. Not surprisingly, protein is the key nutrient for fueling this process, which explains why serious lifters consume so many shakes and chicken breasts.

2. Heavy weights with few repetitions
His myth has been around for ages and many still adhere to it, but building strength is a lot more complicated than a two-step approach. Muscle & Fitness explains that you need to vary weight, repetitions, speed, and technique to get the best results.

3. You Should Train a Muscle Group Once a Week
If muscle building is your goal, what would be better? Stimulating a muscle 52 times a year, or 104 times a year? It’s a no-brainer.

But a large percentage of gym-goers are still only training muscle groups once per week.

4. You can crunch your way to a six-pack
Scoring a sculpted midsection has a lot more to do with fat than it does the actual muscle. Everybody has abs, they’re just usually covered up with a bit of extra insulation.

5. The more often you lift, the bigger you’ll get
Back in the 18th century, Benjamin Franklin wrote, “There are no gains without pains.”

Somewhere in time, the phrase morphed into “no pain, no gain” and the workout world has never been the same since. Though it’s true you should push yourself to improve, going too far leaves many people overstrained and injured.

6. You Should Train Every Day
Training every day ignores the most overlooked factor in muscle growth: recovery.

The importance of recovery cannot be overlooked, and strategically increasing your work capacity to deal with higher training frequencies.

7. Change Up Your Workout Every Week
Training Attention Deficit Disorder' is a big problem amongst trainees trying to build muscle.

With the increased availability of information on the internet, people are now program-hopping and changing all aspects of their work out every time they step in the gym.

8. Fully exhaust one muscle group per day
Conversations around the locker room usually revolve around what day it is, as in “back day” or “arm day” - a classic approach gym rats have used for years.

The idea is to fully work one muscle group to achieve the best results, but it’s still not very efficient.

Top 8 Post Workout Snacks You Really Shouldn’t Be Having!

1. Spicy Foods

Spicy foods anything with salsa or hot sauce are hard to digest, and you’ll want to stay away from these choices.

2. Green Bananas

While bananas are a great pre-workout snack, make sure you grab a ripe one! Unripe fruit isn't a good idea before you work out, as it could cause uncomfortable gas and bloating,

3. Soda

Maybe you want the caffeine, maybe you want the bubbles, or maybe you just find it refreshing but Never ever drink soda after a workout. Your body needs to hydrate, and soda won’t do that for you.

4. Hard-Boiled Eggs

Hard-boiled eggs, one of the easiest, protein-packed ways to prep eggs, don't provide carbohydrates for energy. Plus, their protein stays in the stomach and takes a long time to digest.

5. Fatty Foods

Skip the oils, seeds, anything fried, and even nuts after your workout. Fat acts to slow the digestion process in the gut and will, therefore, delay the delivery of much-needed nutrients into the muscles.

6. Muffins

They have too much butter, oil, or shortening to leave the stomach quickly.

7. Chocolate

Remember that training will have sped up your metabolism; use that to your advantage by keeping your diet super clean with whole foods.

8. Fruit Juice

What gives? You are better off eating the orange instead; Juice (even 100-percent fresh-squeezed) has a lot of sugar, and no fiber.