Diet Commandments for Cardio Exercises

By Nmami Agarwal     05-Feb 2019

Diet Commandments for Cardio Exercises

It’s often recommended to move muscles in order to keep them in shape and to move, cardio exercises are the best fitted. Movement in muscles makes the muscles stronger and stronger muscles form an efficient and healthier body. Considering heart is a muscle, it requires the exercises that raise the heart rate for its betterment. Therefore, practicing cardio exercises makes it stronger. A strong cardio-vascular system is more capillaries delivering increases oxygen to muscle cells enabling cells to burn more fat during exercising and inactivity.

Running

Being a runner, food and nutrition is all what you need to fuel your body positively. And hence, it’s highly recommended to fuel the body for miles. Extra hundred calories are roughly burned for every single mile that you run. Also, your muscles require extra protein to keep them operating efficiently. Moreover, running when paired up with nutrition, it beyond getting a protein rich diet. So, let’s check out what’s more required by runners to keep the mile going ahead.

Running Nutrition

  • Runner’s Energy Source- Carbohydrates: For a runner, carbs must make up around sixty to sixty per cent of the total calorie intake. Complex carbs are considered as the best source of energy for runners (athletes). Several researches say that for quick and long-lasting energy, a human body works more efficiently with carbohydrates when compared with proteins or fats. Fruits, starchy veggies, steamed or boiled rice and whole grains are the good sources of carbs to be incorporated in a runner’s diet.
    Runner’s Shield Source- Vitamins: Runners might not get any energy from vitamins still vitamins plays a crucial role in their diet. Exercising and rigorous running may generate compounds like free radicals which keep the ability to damage cells and hence, vitamins such as A, C and E are antioxidants that can neutralize the effect of free radicals. Therefore, having enough of vitamins in a runner’s diet should be preferable to keep the health or athletic performance under check.
  • Runner’s Repairing Source- Protein: Protein is an essential nutrient to repair the torn muscles during practice sessions. Also, at the same time, essential for regulating hormones. The more you run and cover the further distance, the more repair work your muscles have to do. Therefore, high quality and preferably lean protein is suggested. Go for eggs, chicken, tofu, nuts, seeds and fish. And for the runners having weight concern, low fat protein is suggested.
  • Runner’s Fuel Source- Sodium And Other Electrolytes: While running significant levels of sodium and several other electrolytes are being lost through sweat. However, electrolytes can be replaced if you have a balanced diet. Also, make sure to have natural electrolyte drinks like coconut water. Or else plain water works best to keep the body hydrated.

 

HIIT

 

For all those who don’t want to spend hours in the gym kicking their bodies against the equipments or those who are just busy with their schedule, HIIT (High Intensity Interval Training) is for you! It’s a workout which involves working out for less time as compared to other exercises and gives effective results within a short period of time. So, the next time you want to hit an event or rock that wedding, you exactly know what to do. HIIT is a kind of workout which alternates between periods of high intensity workout with periods of low intensity. This high intensity can go up to ten to twenty seconds of sprinting while low intensity can be just one minute of walking or complete rest.

A typical HIIT workout ranges from ten to thirty minutes. It is the most effective way of achieving weight loss effects in a shorter period of time. The metabolic rate increases due to the high intensity of the workout which results in further loss of calories. It promotes fat loss mainly reducing the amount of unhealthy fats in your body and might even help gain muscles. It helps in improving oxygen consumption which means it improves your muscles’ use of oxygen and is known to reduce high blood pressure and high blood sugar level.

HIIT Nutrition

HIIT involves high intensity of workout so it is advisable to eat carbohydrate rich food which leaves you with more energy for the workout. Also pack up on foods which are rich in fibres and are easy to digest. Some foods that you can include in your diet are provided here.

  • Whole grains – Whole grains, mainly whole wheat, jowar, barley and quinoa are advisable to be eaten. They contain high nutrients and fibres including several antioxidants like phytic acid and lignin. Some of the ways you can prepare whole grain recipes are given below.

    Spinach barley soup:
    Barley is a rich source of fibre which reduces hunger and keeps you full for longer. It also contains good amounts of copper, magnesium, and phosphorus. Spinach is high in iron content and contains lutein and zeaxanthin which improves the eye health. Cut strips of some fresh spinach leaves and combine with barley and vegetable stock to prepare a thick soup.

    Jowar raita: Take some boiled or roasted jowar grains and mixes them with fresh yogurt and your raita is ready! Jowar is rich in fibres and contains high proteins which help in providing energy for cell repair. It is also good for bone health as it contains high levels of magnesium. Yogurt is an excellent source of calcium, phosphorus and vitamin B12 and maintains digestive well being.

    Quinoa pulao: Who said you can only prepare pulao with rice? Quinoa is a good option to go for. Just add some tomatoes and onions to it. Quinoa provides good amount of proteins and carbs. It is gluten-free and helps in weight loss.

  • Legumes – Legumes are highly nutritious and contain high amounts of proteins and fibres. Legumes like beans and lentils must be included in your diet as they help in reducing cholesterol and heart risks. They can be prepared in some ways which is provided below.

    Chickpea veggie mix:
    Prepare a stir fry salad with boiled chickpea and veggies like carrots, lettuce and cabbage. Chickpeas are a good source of fibres and help reduce cholesterol and improve gut health. Carrots have lycopene in them which lowers down risk of prostate cancer. Cabbage is also known for aiding digestion due to the presence of vitamin C.

    Roasted cauliflower & lentil tacos: Roast cauliflower and boiled brown lentil is a great combination. Roll it over some tortillas and your meal is sorted. Brown lentils are loaded with fibres and proteins and provide B vitamins, magnesium and potassium. Cauliflower is also a good source of fibres which promotes digestive health and other health benefits.

    Red bean & broccoli soup: Soup is always a good option when you are running out of time. Make one with red beans and broccoli and add some herbs to enhance the taste. Red beans or kidney beans are good in fibres and contains vitamins and minerals like iron, copper and phosphorus. Broccoli contains proteins and is a powerful source of antioxidants.

 

Over to you

Nutrition can either make or break your training session and the race you run. So, always keep a considerable check the nutritious diet. Try incorporating good levels of suggested nutrients while keeping yourself hydrated.

 

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Nmami Life - Diet & Nutrition
Media Update @idiva
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It's so easy to put it on, but  so difficult to take it off! Weight management is something that we ALL need to worry about. Our latest article in idiva tells you why.
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0
Nmami Life - Diet & Nutrition
Recipe Alert
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Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of

coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple

sweet dish is easy to make yet high in nutrient value.

Nutritional value

Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally

occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric

acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour

¼ fresh coconut

1 tablespoon Jaggery

1 tablespoon desiccated grated coconut

Pinch of cardamom powder

Nuts (optional)

Coconut water (optional)

Calories- 217 kcal

Carbs- 28.6 grams

Protein- 1.9 grams

Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom

powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your

hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for

your near and dear ones.
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2) http://www.nmamilife.com/recipes/

3) Highlights section in BIOS under Recipes
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6
Nmami Life - Diet & Nutrition
Trivia of the Day
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7
Nmami Life - Diet & Nutrition
Blog Alert
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Monsoon brings along rain of jubilation which soars one’s vehemence to cloud high, but this finite elation may have adverse effects to your precious locks. During rainfall hair’s chemical structure makes it unusually sensitive to airborne hydrogen, forming bonds, and swells until the smooth cuticle erupts to make them frizzy. Damp hair may lead to many other problems too. Another reason that worsens the problem is the presence of environmental pollutants in rainwater that intensifies the fungal infections on the scalp that weakens roots and causes hair fall. Even if you are not directly exposed to rainfall, still it is a task to dry hair after a shower due to the prevalent humidity.

So, here are some Indian/ Ayurvedic remedies to your rescue! Have a look.

Aloe vera juice
Aloe vera is an ingredient known to make your system clean. It is commonly used in Ayurveda for its innumerable health benefits. It’s high on alkaline properties- vital in balancing the PH levels of your hair which in return stimulates hair growth and strength.

Directions: Aloe vera can be both, consumed and applied so, you can have fresh and homemade aloe vera juice in the morning with lukewarm water. Also, its pulp can be directly applied to the scalp. Apply and leave it for 1-2 hours then rinse it with lukewarm water.

Methi seeds (Fenugreek)
Methi is a miracle herb for promoting hair growth that also adds life to your deadlocks. It’s rich in hormone antecedents which help in revitalizing damaged hair follicle thus, strengthens the hair and adds immunity to prevent damage and breakage of the hair.
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Nmami Life - Diet & Nutrition
Recipe Alert
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Amla scientifically called Phyllanthus emblica or more commonly Indian gooseberry. It can be put to innumerable uses like in culinary, shampoos, hair oils and in ayurvedic medicines. This amla churna or powder can be put to many uses like it can be taken with water for wonderful results, make amla tea using this powder, add it to curries, or consume with lemon and honey.

Nutritional Values

Amla has high contents of ascorbic acid (vitamin-c) flavonoids, Ellagic acid and Gallic acid. It helps in reducing blood sugar level in the body. High in digestive fibre content. Prevents hair loss and greying of hair. Helps in curing sore throat and prevents constipation.

Ingredients

200 grams amla

Calories- 116 kcal
Carbs- 27.4 grams
Proteins- 1 gram
Fats- 0.2 gram

Methods

After through washing, cut and dry the amlas in direct sunlight for few days till they are completely dry.

After the juice is evaporated completely, transfer the dried amla in a grinder and blend it coarsely.

Sift the amla powder through a sieve to achieve smooth powder.

Voila! Your home made amla powder is ready.

Store this powder in an airtight container.

Use every day as needed.

Over to you

Amla powder lasts for up to 6 months, so your efforts in this recipe will last for long, providing you with storehouse of nutrients and taking care of your various problems.
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Know more: 
1) https://bit.ly/2Ky8H3g
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
Myth of the Day
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Sugar is the real culprit, so always check the labels thoroughly.
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Nmami Life - Diet & Nutrition
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