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Time of India
14-07-2025
- Health
- Time of India
Protein mistake could be holding back your workout results: The real deal on when to eat your protein
Image credits: Getty Images If you have been on the internet, follow a dedicated exercising routine and are into health-conscious eating, then you might have seen at least one post or reel with an influencer sharing they like to eat an amount of protein before or after their workout for better efficiency and absorption. While some believe taking it before the workout provides the energy, others add that having it after the workout improves absorption and gives a boost. But which of them is ideal, let's find out! What are the different forms of protein one can take? Originating from the Greek word protos, meaning first, protein is the most important requirement in human nutrition. It strengthens the bones and constructs the hair, blood, connective tissue, enzymes and more. According to Harvard Health , the recommended dietary allowance for protein is 0.8 grams of protein per kilogram of body weight, which can be added in the diet through nutritious options such as eggs, chicken and turkey, milk, salmon and tuna, nuts, beans, cheese and more. How does protein help before a workout? Image credits: Getty Images I by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like American Investor Warren Buffett Recommends: 5 Books For Turning Your Life Around Blinkist: Warren Buffett's Reading List Undo f you are someone who faces problems while working out on an empty stomach, ensuring your protein intake before the workout might work in your favour. It limits the carbs in the system while keeping the hunger at bay. Additionally, researchers found that pre-workout protein doesn't increase resting energy expenditure and ensures that the protein is stocked in the body when required for muscle protein synthesis. However, one should have protein at least an hour before a workout as it could lead to digestive problems. How does protein help post-workout? Research has found that consuming protein within the immediate and prolonged post-exercise window supports adaptive response in skeletal muscle. Resistance exercise is believed to boost the muscle's anabolic response to protein intake for up to 24 hours. Additionally, post-workout protein intake also reduces muscle damage, inflammation and promotes satiety. Does the anabolic window matter? Image credits: Getty Images The anabolic or metabolic window is a time after a workout when the body is considered to be the most receptive to nutrients. It is believed that consuming high protein during this time promotes muscle protein synthesis and replenishes depleted glycogen stores. Many suggest eating protein within 30-60 minutes post-workout, whereas others suggest it can extend up to a 4-6 hour window. While it might be effective, the anabolic window still remains under-researched and is not definitive science. Which is better protein timing: Before or after a workout? Image credits: Getty Images A study compared the effects of consuming protein before and after a workout on muscle strength and size. The researchers divided 21 men into groups of two, both of which received a protein shake containing 25 g of protein. While one received it before the workout, another received it after. Each participant completed a full-body workout thrice per week for 10 weeks. The results showed no significant difference in muscle strength or size between the groups, thus showing no difference between the pre- and post-protein intake. Additionally, what matters is ensuring the daily protein intake, no matter pre- or post-workout. The way the body processes the protein might depend on the type of exercise, digestion capability and protein source. Thus, what matters is watching your protein intake and exercise routines no matter what the timing is. Disclaimer : This article is intended for general informational purposes only and does not constitute medical, nutritional, or professional advice. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.
USA Today
13-07-2025
- Health
- USA Today
What is VO2 max? The metric that could give you better workouts
On TikTok, VO2 max is going viral as the key to improving your endurance during a workout, but what exactly does it measure? In short, you can think of this metric as the maximum amount of oxygen your body uses during exercise – V stands for volume, and O2 stands for oxygen, per Harvard Health. But what do you gain from trying to increase it? For some people, improving VO2 max could help you attain longer, sustained workouts, and offer potential cardiovascular benefits, experts say. So, whether you're an athlete, or simply trying to improve your performance during exercise, here's why it might be worth taking a closer look at your VO2 max. What is VO2 max? As the heart pumps oxygen-rich blood throughout the body, it delivers oxygen to your muscles. Our muscles then utilize oxygen to produce adenosine triphosphate (ATP), which provides energy, says Heather Milton, a board-certified clinical exercise physiologist, and certified strength and conditioning specialist with NYU Langone. '(VO2 max is) a function of your cardiorespiratory system to (be) able to transmit oxygen from the air around you into your lungs and into your circulatory system,' says Dr. Christopher Tanayan, a sports cardiologist and Director of Sports Cardiology at Lenox Hill Hospital at Northwell Health. How to find your VO2 max The most accurate way to calculate your VO2 max is in a clinical setting, says Tanayan. 'A CPET (cardiopulmonary exercise test) is the gold standard of estimating someone's VO2 max,' he says. In the setting of a performance center, this test might also be referred to as an aerobic capacity test, or a VO2 max test, says Milton. During a CPET, you'll wear a mask that records the amount of oxygen you inhale, the amount of carbon dioxide you exhale and your number of respirations per minute. 'Essentially, the mask is measuring the volume of air that we're taking in,' says Milton. You'll complete a series of exercises (typically using treadmills or bikes) that become increasingly strenuous over time. The test continues until you reach a point where you're no longer able to consume and deliver oxygen to your muscles – that number is your VO2 max, Tanayan says. Your VO2 max is measured in mL/kg/min (milliliters of oxygen consumed per kilogram of body weight per minute of exercise), according to Harvard Health. Another way to find your VO2 max is using a wearable (such as a Fitbit, Garmin or Apple Watch) to track your performance during exercise. With a bit of math and extrapolation, wearables can approximate the amount of energy you're using during your workout by measuring your heart rate response to submaximal efforts, ideally taking into account your age, weight and sex, says Milton. Are you exercising 'in the zone'? All about Zone 2 cardio. What's a good VO2 Max score? Ultimately, 'there is no perfect VO2 max score – it varies from individual to individual,' says Tanayan. There are lots of variables that go into calculating your VO2 max, including your genetics, age, sex, fitness level and altitude that you're exercising at, says Dr. Amadeus Mason, an assistant professor in the othopaedics and family medicine department at Emory University School of Medicine, and the chief medical officer for Atlanta United FC and medical director for Team USA Track & Field. A higher VO2 max could indicate better cardiovascular fitness and endurance – this means you'll be able to move and sustain more activity for longer periods of time, says Mason. Research shows there may be a potential correlation between having a higher VO2 max, and decreased risk for cardiovascular diseases, per Harvard Health. However, the metric alone should not be interpreted as an indicator of overall health, Mason underscores. In case you missed: Any physical activity burns calories, but these exercises burn the most How to improve your VO2 max From a training standpoint, once you know your VO2 max, there are steps you can take to improve this number, which could increase your endurance during a workout. Still, not everyone needs to train to improve their VO2 max; it really depends on your exercise goals. For example, if you're an anaerobic athlete (i.e. a weightlifter or sprinter) who needs short bursts of power to get through a workout, training to increase your VO2 max might not be necessary, says Milton. On the other hand, if you perform a mix of aerobic (a.k.a. cardio) and anaerobic exercise, there are benefits to improving your VO2 max. Having a solid aerobic base promotes 'fast recovery in between bouts of high intensity (or anaerobic) exercise,' Milton says. For the general population, improving your VO2 max could also help with enhanced longevity and potential cardiovascular benefits, she says. To increase your VO2 max, try out these types of exercise, experts say:
Time of India
12-07-2025
- Health
- Time of India
Harvard study says your brain's fate may lie in your heart's health: 4 lifestyle changes to slow down brain and heart ageing
Recent findings presented by Harvard Health Publishing highlight a profound link between cardiovascular wellness and cognitive function . While most individuals may view the heart and brain as two separate organs performing distinct roles, scientific research is increasingly demonstrating that the condition of one significantly impacts the health of the other. The relationship is not only biological but also rooted in shared risk factors and mechanisms of degeneration. When Arterial Health Declines, So Does Cognitive Ability The human body functions through a complex network of arteries and blood vessels, which play a vital role in transporting oxygen-rich blood to various organs. Harvard Health outlines that any damage to these vessels doesn't isolate its impact to just one part of the body—it affects the entire circulatory system. When arteries narrow or get blocked due to plaque buildup, it leads to conditions such as coronary artery disease, heart attacks, strokes, peripheral vascular disease, and even vascular dementia. Historically, Alzheimer's disease was believed to be unrelated to these vascular issues because the presence of twisted protein structures known as neurofibrillary tangles in the brain suggested a unique, isolated disease process. However, mounting evidence has begun to challenge this view. It now appears that Alzheimer's and other forms of dementia share many of the same contributing risk factors as heart disease: elevated blood pressure, obesity, high cholesterol levels, and diabetes—all of which interfere with optimal blood flow and damage blood vessels throughout the body, including those supplying the brain. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like How Much Does It Cost to Rent a Private Jet - The Prices May Surprise You! Private Jet I Search Ads Learn More Undo Alzheimer's May Be Influenced by Blood Flow and Vascular Health Scientific studies have revealed that individuals who suffer from Alzheimer's also show signs of poor cerebral blood circulation. Additionally, post-mortem examinations have uncovered vascular damage in the brains of many Alzheimer's patients. This has led researchers to explore the idea that reduced blood flow to the brain might inhibit the clearance of the problematic tube-shaped proteins, allowing them to accumulate and create the cognitive deficits seen in Alzheimer's. One growing hypothesis is that a reduction in cerebral blood flow could significantly heighten the risk of developing Alzheimer's disease. Conversely, maintaining strong, steady blood flow to the brain might play a protective role. Therefore, habits that promote heart health may also act as a safeguard against the deterioration of memory and cognition. Cardiovascular Crisis in India: A Growing Concern According to the Indian Heart Association , India is witnessing an alarming surge in heart disease cases. The prevalence of cardiovascular illnesses among Indians and South Asians is approximately twice that observed in Western countries. A mix of genetic vulnerabilities—especially a predisposition to metabolic disorders and cardiomyopathy—and the modern lifestyle shift toward unhealthy diets and chronic stress is believed to be behind this trend. Public health data reveals that India contributes nearly 60% of the global heart disease burden, even though it comprises less than a fifth of the world's population. Heart ailments remain the top cause of death in India and have reached epidemic proportions. The city of Hyderabad, in the state of Telangana, holds the dubious distinction of being the diabetic capital of the world. Metabolic syndrome, high blood sugar, elevated blood pressure, smoking, and sedentary living are common contributors to both heart disease and cognitive decline in the Indian population. What's particularly disturbing is that cardiovascular events strike Indians much earlier than they do other populations. About one-third of heart attacks in Indian men occur before the age of 50, and an astonishing 25% happen before the age of 40. Women in India are not spared either, with heart disease claiming a high number of female lives as well. Lifestyle Changes That Safeguard the Heart and Brain The Harvard Health report provides clear, evidence-backed strategies that can lower the risk of both cardiovascular and cognitive illnesses. The most significant recommendation is regular physical activity—engaging in at least 150 minutes of movement per week. Exercise not only strengthens the heart but also enhances brain function. Even individuals showing early signs of memory issues benefit from staying active. Nutrition also plays a pivotal role. Adopting a diet rooted in plant-based foods—emphasizing fruits, vegetables, legumes, whole grains, nuts, and healthy fats such as olive oil—is shown to reduce the risk of both dementia and heart disease. While often associated with the Mediterranean region, this dietary style can be adapted to various cuisines globally, including Indian. The World Health Organization (WHO) underscores the importance of eliminating inflammatory and harmful foods such as refined grains, processed sugars, excess sodium, and saturated fats typically found in butter and fatty meat. WHO officials do not endorse the use of supplements or vitamins for improving brain function due to the lack of concrete scientific support. Instead, a clean and balanced diet remains the most reliable strategy. Furthermore, quitting smoking and reducing alcohol consumption are vital. These habits, especially when combined with other risk factors, drastically increase vulnerability to both heart and brain disorders. Individuals already experiencing cognitive symptoms should be particularly cautious about their intake of alcohol and tobacco.
Time of India
11-07-2025
- Health
- Time of India
Sleeping pill might reduce Alzheimer's protein level in the brain: Study
Alzheimer's disease is a condition that continues to puzzle scientists. While we still don't know exactly what causes it, research is uncovering strong links between poor sleep and the risk of developing Alzheimer's. In fact, sleep disturbances may appear years before memory loss and cognitive decline set in. A new study published in 2023 shows that improving sleep, even with the help of sleeping pills, might reduce the build-up of proteins in the brain associated with Alzheimer's. While it's too early to say sleeping pills are the answer, this study adds to growing evidence that good sleep isn't just restful, it may be protective. How sleeping pills can help combat Alzheimer's disease A team of researchers from Washington University in St. Louis conducted a study in 2023 to explore the link between sleep and Alzheimer's at the molecular level. They discovered that suvorexant, a common sleeping pill, may help reduce the buildup of toxic proteins in the brain associated with Alzheimer's During sleep, the brain has a natural process to clear out waste, including toxic proteins. Sleeping pills might help enhance this process, leading to a reduction in protein buildup. This could potentially slow down or even prevent the progression of Alzheimer's disease. The study suggests that sleeping pills could help improve this cleaning process, potentially reducing the risk of Alzheimer's. Why this matters for Alzheimer's prevention This study supports the growing idea that better sleep could help protect the brain against Alzheimer's. Since amyloid and tau build-up can begin years before symptoms, improving sleep early may be one way to slow or reduce risk. But experts like Dr. Brendan Lucey, who led the study, are careful to point out that it's still too early to recommend sleeping pills like suvorexant as a preventative treatment for Alzheimer's. The research is promising. The risks of relying on sleeping pills While sleeping pills can help people fall asleep, they're not always the best solution in the long run. Dependence: It's easy to become reliant on them for sleep. Poor sleep quality : Some pills lead to lighter sleep rather than deep, restorative rest. Temporary effects: As shown in the study, the reduction in harmful proteins didn't last long. Earlier research by Lucey's team also found that people who got less deep, slow-wave sleep had higher levels of amyloid-beta and tau. So, the quality of sleep is just as important as the quantity. What you can do to support brain health Even if sleeping pills aren't the answer, there are still many safe, healthy ways to improve your sleep and potentially protect your brain: Stick to a regular sleep schedule Avoid screens and heavy meals before bed Keep your bedroom cool, dark, and quiet Treat underlying sleep issues like sleep apnea Exercise regularly but not too close to bedtime Also read | Harvard Health warns: Gum disease might be linked to heart disease; know its risk factors and prevention
Jordan News
09-07-2025
- Health
- Jordan News
Why You Should Consider Drinking Matcha Instead of Coffee in the Morning - Jordan News
Why You Should Consider Drinking Matcha Instead of Coffee in the Morning If you find it hard to get through your day without a dose of caffeine, but you're concerned about the potential health risks of coffee, matcha might be the perfect alternative, according to the Daily Mail. اضافة اعلان Matcha is a finely ground powder made from green tea leaves, whisked with hot water to create a smooth, vibrant drink packed with antioxidants, making it a powerful and health-boosting beverage. Globally, the matcha market is estimated to be worth around $4.3 billion, and rising demand continues to put pressure on global supply. Matcha's appeal lies in its many health benefits—without the risks associated with coffee, which has recently been linked to vision problems in a new study. A study published last month by Chinese researchers found a connection between instant coffee and age-related macular degeneration (AMD) — an eye condition that causes blurring or distortion of central vision. According to the findings, individuals who favored instant coffee were up to seven times more likely to develop this disorder compared to those who consumed other types of coffee. Researchers believe this may be due to the brewing process of instant coffee, which releases a chemical compound known as acrylamide. This compound may enter the bloodstream and damage the retina. In contrast, switching to matcha offers a safer way to enjoy caffeine without compromising your eye health. According to Harvard Health, an 8-ounce cup of matcha contains about 38 to 89 milligrams of caffeine, compared to 100 to 120 milligrams in coffee. Although matcha has less caffeine, its energy boost is more stable and longer-lasting. With coffee, energy levels spike quickly, but they tend to crash just as fast within a few hours. Matcha provides a smoother, sustained release of energy—making it a gentler but effective start to your day. — (Agencies)
