Best time to have green tea

Best time to have green tea

Green tea has become one of the most admired healthy drinks. As compared to other variants of tea, this tea does not involve any oxidation process. Hence, green tea is extremely healthier. The tea comprises of numerous vitamins, minerals, and other anti-inflammatory components. Additionally, it lessens the risk of several kinds of cancer and heart diseases.

Certainly, various health benefits and its weight-loss aid have made this drink the most favorite one among fitness and health enthusiasts. So, can you tell what the best time to have green tea is? If no, keep on reading further.

  1. Do not drink green tea too early

If you like to consume green tea in mornings, it is advised not to drink it on empty stomachs. It has a bad effect on the liver due to higher amounts of catechins. The tea has components known as catechins. Hence, you should keep a check on the consumption of green tea as the higher levels of catechins could damage the liver. So, it is best to consume green tea between 10 A.M. and 11 A.M.

  1. Have a cup of tea between meals

One can consume a cup of green tea amid meals. For instance, you can drink green tea two hours after or before a meal to maximize iron absorption and nutrient consumption. If you suffer from anemia, you should avoid consuming green tea alongside food. It is best to have a cup post-meal as it comprises of low calories. However, keep a gap of an hour after your meal instead of just taking it right after.

  1. Drink green tea before workouts

The best time to have green tea is before you go out for workout or exercise. As you know, green tea is known for burning out more fat due to the presence of caffeine in it. Plus, the tea can elevate energy levels. Thus, you can exercise for a long time.

  1. Take tea before you go to bed

It is advisable not to consume green tea before your bedtime. As stated earlier, green tea contains caffeine and hence, it can upset your sleep. Moreover, green tea even contains L-Theanine amino acid, which keeps you awake as well as makes you concentrate better.

That’s why you should have a cup of green tea two hours before you go to bed. At this moment, the metabolism rates are lower and green tea elevates them.

Meanwhile, it is advisable not to have more than three cups of green tea a day because of the caffeine content. If consumed in excess, it can result in dehydration and eliminate important elements from the system too.

The best time to have green tea is between 10 A.M. and 11 A.M. or you can go for an evening cup. However, do not consume it later in the evening as caffeine consumption may disrupt your sleep. So, avoid it at that time and remember to just take 2-3 cups a day if you want to have green tea.

4 best supplements to build muscle

4 best supplements to build muscle

It is common knowledge that weight training alone does not equate to muscle mass. In order to get the most out of your training, you also need to pay attention to your diet and the supplements you take. In this article, we list 4 essential supplements you need to include in your diet today to get the most out of your exercise regimen.

  1. Protein

Body builders throughout the world know that protein is essential in order to gain muscle. Specifically, you need to take more protein than your body breaks down. Studies have proven that taking protein supplements causes extra muscle growth in people who exercise regularly. This is especially true for people who may be vegetarians and are not getting enough protein in their diet.

Research suggests that taking one to two grams of protein per kilogram of body weight is ideal for active individuals looking to gain muscle mass. It must be noted that taking more protein than required doesn’t result in muscle mass. Therefore, it is best to stick with the aforementioned range and not to take anything less or more than required.

  1. Creatine

Creatine is the main source of energy for cells that occurs naturally in the body. The body requires creatine to perform any and all movements and is especially vital for body builders. Creatine as a supplement was popularized in the 1990s and has been the subject of many studies ever since. It comes in numerous forms and provides immense benefits to the user.

Taking creatine supplements is linked with increased lean muscle mass, muscular strength, improved blood flow and performance during training. 5 grams of creatine everyday is the recommended dosage. Ideally, in order to gain muscle mass, take half of the daily dose before and another half after workout.

  1. Beta-Alanine

Beta-Alanine is an amino acid that is found in foods rich in protein. It works to counter the acidification that occurs with high-intensity training. Beta-Alanine allows you to work out longer and increase muscle mass by maintaining the blood pH level and keeping it from becoming too acidic.

There are multiple benefits of taking Beta-Alanine supplements such as delayed fatigue during training, increased muscle building, high endurance levels, etc. Four to six grams of Beta-Alanine supplement should be taken every day. Small doses are recommended to avoid skin-tingling sensations that are associated with single large doses.

  1. Caffeine

Did you know that caffeine can help with exercise performance? Not only does it increase mental alertness, but it also improves performance in sports. Research points to the fact that taking caffeine supplements can benefit you in resistance training. Ideally, three to four milligrams of caffeine per kilogram of body weight can increase your workout performance and lead to muscle growth over time.

These four supplements are easy to find and can greatly increase your muscle mass when incorporated with daily training. Remember to have a wholesome diet and to take these supplements within the given range to avoid any complications.

 

Want to improve your health? Consider drinking more water

Want to improve your health? Consider drinking more water

Your brain is made of 90 percent water, and your blood is made up of over 80 percent water, and your bones are made of 50 percent water. And that’s not even taking into consideration all the bodies cells, tissues, muscles and organs.

Water: The Miracle Drink.

You can’t go anytime you select water to drink. It provides the body a way to cleanse the harmful toxins. Water is an important part in regulating body temperature and also plays a vital role in every chemical reaction inside our cells. It also plays a key role  to lubricating our joints, promoting healthy skin, and keep our digestive systems functioning smoothly.

One of the great benefits of drinking water regularly is that it boosts our energy levels and enhances our moods One important function of hydrating with water is that it helps to bolster the immune system, that can prevent heart diseases, cancer and even the cold and flu.

You need to Avoid Dehydration.

When the amount of water you drink is less than the amount you discharge, problems start to occur, starting with dehydration. Most people are chronically dehydrated, causing a lack of attention span, memory problems and increase in motor skills issues.

Dehydration can also cause brain tissue shrinkage. When you don’t drink enough water, our brains have to put in a whole lot more effort to perform at the same level. There have been studies done on students during exams. The students who did better brought in a water bottle with them to the exams. Drinking allows us to think more clearly, and gives us the ability to focus and concentrate better.

When you’re dehydrated, your skin looks grey and feels dry because your body prioritizes hydrating your organs first. The first place your skin will suffer is the skin on your face. Severe dehydration can have lasting effects which can result in fatigue, dizziness, weakness, headaches and in severe cases, unconsciousness.

Water is Essential For Your Health

1. Water Helps your Bowel Movements

When we don’t drink enough water, our large intestines and the colon, takes the hydration it needs from our stool, making it hard – a clear sign of constipation. The good news is that drinking plenty of water will help eliminate all these problems. It will help the digestive system, alleviate constipation, and help to regulate your bowel movement.

2. Water Works to Detoxify your body

Our kidneys have the crucial job of removing toxins from our bloodstream, especially the main toxin in our bodies called BUN (blood urea nitrogen), which we pass through urination. If our water consumption is less than what it should be, your kidneys will have a hard time removing these toxins. Toxins are the remaining junk that’s unused and needs to be removed, like urine, stool, and sweat. Drinking enough water helps your kidneys rid these toxins quite easily.

3. Water Powers Muscles & Joints

According to studies, a mere 2-3% loss in water weight can cause us fatigue, weakness, and can decrease your ability to think clearly. It also has a negative impact on your athletic performance, so much so that if our muscles don’t get enough water, they start to feel tired and can actually start to reduce in size.

On the flip side, drinking lots of water allows muscles to be more elastic. It will provide our muscles with the energy they need and helps them perform at their optimum levels. In addition, water helps hydrate and lubricate the joints in the body, which helps reduce joint pain and prevents muscle cramps.

4. Water helps to Satiate your Hunger

Any good dietician will tell you that drinking water, or eating foods that contain high water content, will curb our appetites. In addition, to go even a step further, water keeps us feeling full longer than other drinks because it’s such a high volume liquid.

Water also will boost your metabolism, and increase your body’s ability to burn fat. Drinking 2 glasses before a meal will help you digest and metabolize your food in less time.

5. Water Keeps Skin and Hair Soft

Water helps to improve skin hydration and improves the flow of healthy blood throughout the body, which gives you a much brighter complexion. It also helps rejuvenate skin cells and boost skin suppleness.

When it comes to your hair, because your hair is made up of 25% water, will shine brighter if you drink more water. Therefore, when you’re constantly replenishing your water intake, this can help to stimulate hair growth, as well as helps keep hair shaft strong, giving that shiny, glossy look.

How much Water is enough?

We’ve been told many times that we should drink eight glasses of water a day. However that is an average guideline. How much you drink depends on your body and how much water will sustain it and provide it with ample nourishment.

To calculate just how much water you really need, multiply your body weight (in pounds) by 0.55. Then divide the result by 8. What comes up is the number of cups you need to drink on a daily basis.

So for example, if you weight 200 lbs, then the calculation is: 200 X .55 / 8 = 13 cups. While this seems like a lot, its actually not as bad as you think. Change out some of the non-water drinks to water and you’ll consume your daily amount a lot faster than you think. And while pop contains water, its not water.

Here are a few ways you can sneak in those recommended glasses of water in your daily routine:

  1. Drink a glass of water before each snack and meal.
  2. Keep a bottle of water with you at all times, in your car, in your bag, at the gym or in the office.
  3. Eat more fruits and vegetables. About 20-25% of our daily fluid intake comes from our meals. So let their high water content add to your hydration.
  4. Exchange other drinks with drinking water.