Regarding fitness, most people think that a strong body and sharp abs are achieved only by sweating in the gym, but actress Isha Koppikar completely changed this thinking. In her Insta video shared on Wednesday, Isha told that abs are not made in the gym but in the kitchen. In the video, she is seen with a plate full of nutrition after workout.

‘The most important nutrient after workout’
Isha says that during workout, stress on muscles increases and the body is in dire need of protein for recovery. High-protein food is clearly visible on his plate too. Science also says that 20-30 grams of quality protein after workout speeds up muscle recovery and helps in increasing strength. Isha also explains to her daughter that protein is the basis of fitness.

‘Misunderstanding about carbs’
Carbohydrates are often considered to increase weight, whereas Isha is absolutely clear about it, carbs are the primary energy of the body. During workout, glycogen stores become empty, which are refilled by carbs. If carbs are not available on time, fitness results may be reversed. The carbs present in Isha’s plate reflect this balance.

‘Take care of both hormones and skin’
In the video, Isha also has avocado in her plate, which is considered a rich source of healthy fat. Scientific research shows that healthy fats play a major role in hormone balance, skin-hair health, and the absorption of fat-soluble vitamins. Besides, they are good for the heart and do not leave you feeling hungry for a long time.

‘Only proper nutrition creates real glow’
Workout causes microtears, electrolyte loss and increased fatigue. In such a situation, only proper nutrition gives energy to the body again. While sharing the video, Isha has written – ‘The real glow comes from the kitchen. This is not just a diet, it is a lifestyle change.

This message of Isha clearly tells that fitness is not just a game of gym, but also the art of eating right.

Chicken Vs Egg Vs Paneer: If you want to build muscles, just sweating in the gym is not enough. The real change happens in your diet. Muscles grow only when they get the right protein, which helps in recovery, increases growth and keeps the body strong. But with so many protein-rich items out there, how do you know which is best for you? Not every protein is the same. There are some proteins which the body absorbs quickly and better. Whether you are veg, prefer non-veg or are on a plant-based diet. Let us tell you which protein foods are most effective for increasing muscles.

Best Protein-Rich Foods to Increase Muscle

eggs

The first name that comes in this is egg, egg is a great source of protein. It contains nine types of essential amino acids which are directly used in building muscles. Healthy fats and things like B12 present in its yolk help in energy and recovery. Whether eaten boiled, made omelette or scrambled eggs, they are beneficial in every way.

Chicken and Lean Meat

If you eat non-veg, then chicken is considered best for making muscles. More protein, less fat and the body uses it easily. Apart from this, mutton and fish are also great options, which along with protein also contain iron and Omega-3, which helps in muscle recovery.

Cheese

Paneer is an important part of Indian kitchen. It is full of casein protein. It gets digested slowly, which prevents the muscles from breaking down for a long time. Add it to vegetables, make tikka or mix it in salad, the amount of protein increases.

When to seek help from supplements?

You should take most of the protein from food, but sometimes if there is a deficiency in the diet, supplements can be useful. Whether they are plant-based or whey. Just keep one thing in mind that they should have less additives and the amino acid profile should be complete.

How to increase the effect of protein?

Now the question comes how to increase the effect of protein. Let us give you some suggestions regarding what could be best for this.

eat small meals throughout the day

Instead of eating all the protein at once, divide it in the morning, afternoon and night. This makes the body use it better.

make smart combos

Like dal plus rice or roti plus dal. Two different plant proteins together form a complete amino acid profile.

take protein after workout

Taking protein within 30 to 60 minutes of the gym speeds up recovery.

drink plenty of water

The need for water also increases in high protein diet. Hydration improves digestion and absorption of nutrients.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Gym protein requirement: Nowadays the trend of gym has increased very fast, many people sweat in the gym, and there are some who are reaching the gym due to the growing craze of photos and videos. Well, whatever the reason, along with working hard in the gym, the right catering is also very important. Protein is an important nutrient for the body. This helps in repairing and increasing muscles. But taking excess protein can be harmful. Let us tell you about it.

Daily requirement of protein

According to the Indian Council of Medical Research (ICMR), normal adults require 0.83 grams of protein per kg of body weight per day. For example, if a person weighs 65 kg, he will need about 54 grams of protein daily. The requirement of protein for gym people and physical hard work can be 1.0 to 1.2 grams per kg body weight. This is necessary to grow muscle growth and maintain energy.

Danger of excess protein intake

Pressure on kidney

Excessive protein intake can put extra pressure on the kidney. Especially among those who already have kidney problems. Taking more protein for a long time can affect kidney function.

Digestive problems

Eating excessive protein can cause digestive problems like constipation, gas and indigestion. The main reason for this is the lack of fiber, because the fiber is less in a diet rich in protein.

Danger of heart disease

If the source of protein is more fats and cholesterol, such as red meat, it can increase the risk of heart diseases

Weight gain

Excessive protein intake can cause excess of calories, which can increase weight. This is especially seen in those who do less physical activity besides gym.

Expert advice

“Protein should be consumed according to the body’s requirement,” says Soumya Srivastava, the director of ‘Nutri Activonia’, New Delhi. “Protein should be according to the need of the body. Gym should also avoid taking excess protein. It is the safest to take protein through a balanced diet. Use of supplements only when needed.”

If stated in simple words, protein is necessary for the body, but taking more than necessary can be harmful to health. A balanced diet that has the right balance of protein, carbohydrates, fat, vitamins and minerals is best for the body. People going to the gym should diet as per their daily protein requirement and avoid excessive supplements.

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Disclaimer: This information is based on the opinion of research studies and experts. Do not consider it an alternative to medical advice. Before adopting any new activity or exercise, consult your doctor or concerned specialist.

Check out Below Health Tools-
Calculate your body mass index (BMI)

Calculate the age through age calculator