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The Best Foods to Eat Before and After Your Workout

Fuel up for optimal results—and recovery. Here’s what to eat before and what to eat after a workout to stroke your muscles and kick-start the healing process. There are certain universal questions that experts hear almost every day when it comes to fitness: How can I get the most out of my workouts? How can I lose weight faster, burn the most calories, and feel energized enough to power through every training session? While there are other elements that may [...]

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9 practical tips for a healthy and sustainable diet

Each of us contributes to the impact that our food system has on the planet. We can all commit to making the world a healthier place to live, through small but achievable changes to our diets. 1. Eat more fruits and vegetables Fruit and vegetables are good for our health, and most come with a low environmental impact. There are exceptions, as some require a lot of resources to transport and keep fresh, so eating these less frequently can increase the sustainability of [...]

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Stay physically active during self-quarantine

Warning: This guidance is intended for people in self-quarantine without any symptoms or diagnosis of acute respiratory illness. It should not replace medical guidance in case of any health condition. As new COVID-19 cases continue to emerge in the WHO European Region, many healthy individuals are being requested to stay at home in self-quarantine. In some countries, fitness centers and other locations where individuals are normally active will remain temporarily closed. Staying at home for prolonged periods of time can pose a [...]

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The Eat-Clean Diet Review

The Promise Forget counting calories. Your ticket to a lean, healthy body is “eating clean,” says Tosca Reno, author of The Eat-Clean Diet series. She means eating foods — like lean protein, good-for-you carbs and fats, fresh fruits, and vegetables — six times a day in the right amounts. Do that, drink lots of water, and exercise regularly, and Reno says you’ll turn your sluggish metabolism into a fat-burning machine. Dedicate yourself to the clean eating lifestyle, and you’ll lose about 3 pounds a week, Reno says. The benefits [...]

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MUSCLE GAIN DIET: DO YOU KNOW THE BEST 9 FOODS FOR MUSCLE GROWTH?

1. LENTILS Legumes are protein and fiber powerhouses. Lentils, for example, are especially high in protein. 100 g of this dry good provides about 25 g of protein. Their fiber content is also nothing to sneeze at. Just 100 g covers half of your daily requirement (30 g). 2. EGGS Eggs are the perfect food for a muscle gain diet. One chicken egg provides about 7 g of protein. Plus, its biological value is nearly 100. What does that mean? The higher the biological value, the more similar [...]

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