Body Challenge Health Club

Why Should You Avoid Exercising In An Air Conditioned Gym Or Room

How many of you realise that air conditioner can be super harmful to your health. No one right? Yes! It harms our health and does not even give you the desired result while you are working out with a lot of efforts.

These days we barely find gyms that are not air-conditioned. Staying in metro cities have a lot of disadvantages and this is one of them. If you want to exercise in the standard gyms, you will get air condition almost everywhere. Even if you want to exercise in your own room, you switch on the AC and then you expect you will be sweating in order to burn fat. Unfortunately, we do not realise that air conditioner can be super harmful to your health. Yes! It harms our health and does not even give you the desired result. Hence, have a look at the side effects of using air-conditioned Gym

Difficulties in warming your body:
If you are working in the air-conditioned room, it will take a long time to warm up your body. So, while warming up the body, it extracts most of your energies which makes you tired and exhausted easily. So, in that case, you hardly left with the energies to work more passionately on other workouts.
The body cools down fast:
If the air condition is on, it will make your body cool down faster. This will lay negative effect on your workout. You may work hard to warm your body and burn fat if you take just 30 seconds gap it again let your body reach the pre-warming state. So ultimately, all your hard work goes in vain.

The body loses less toxins:
Working out does not only make your body lose the fat by sweating, but it also takes out the toxins and harmful materials through the sweating. So, the more your sweat, your body lose the toxins. That is why the athletes never prefer to work out on the air-conditioned gym.

You feel sleepy and lazy:
People generally prefer to go to the gym in the morning or after 7 pm. These two times want the body to gather more energy which it has lost during the daytime and the night time. So, you generally feel sleepy during this time. The air-conditioned room makes your feel more lazy and exhausted.
Difficulties in doing Cardio exercises:
If you try to do cardio exercises, your heart rate becomes faster which makes you lose weight. Normal temperate helps your heart beat faster and burn more calories. Hence, you can understand how badly you have to try to do the cardio exercises. Although, some pre-workouts make people more active by increasing the heart rate.

WHAT ARE BCAAs?

Amino acids are the building blocks of proteins in our body. Amino acids are also indirectly responsible for muscle growth in our body, because all muscles are made of proteins. Research has revealed that certain amino acids, specifically the Branched-Chain Amino acids (BCAAs), help prevent fatigue and maintain muscle mass and strength during times of physical stress, even during intense workouts. The BCAAs, namely Leucine, Isoleucine and Valine are the three essential amino acids. The ‘branched chain’ designation refers to their unique chemical structure that cannot be replicated inside our body; hence they must be obtained from our diet. The combination of these three BCAAs makes up approximately 1/3 of the skeletal muscle in the human body.

Branched Chain Amino Acids have a non-continuous link of carbon bonds. That means, the BCAAs have one carbon atom that is not in a linear fashion that makes it a branched point. All Branched Chain Amino Acids have one or more points of non-continuous links. The other five Branched Chain Amino Acids are Phynelalanine, Methionine, Tryptophane, Threonine and Lysine. Some authorities suggest that there are a total of ten essential amino acids that include Arginine and Histadine. Other studies suggest that Arginine and Histadine are conditionally essential. The Branched Chain Amino Acids make up to 40% of the daily requirements of essential amino acids.

At one point, the safe levels or the RDA (Recommended Dietary Allowance) for BCAAs were 20% of the total amino acids required for daily needs. The established values for amino acids come from the FAO (Food and Agriculture Organization) and the National Research Council (NRC). The FAO and the NRC are the two bodies that XE are concerned with the studies related to the growth and development of infants and children. After closer evaluation of human needs, the requirement of BCAAs went up dramatically to the current levels of 40%. The changes in RDA levels and the BCAAs have changed dramatically in the last years. A number of studies that established the levels for BCAAs involved individuals fasting and living a normal lifestyle, and not in the quest to achieve more muscle mass or energy. Athletes are commonly one of the primary groups using BCAAs in supplemental forms.

METABOLISM OF BCAAs

General metabolism

Proteins are the foundation of amino acids. In order to render amino acids form protein molecules, proteins must be digested via the gastrointestinal tract, the GI. This involves the stomach, the Hydrochloric Acid that is secreted inside it, its reaction with large protein molecules; then the secretion of protease inside the pancreas that helps in the breakdown of longer amino chains; and finally the breakdown into smaller fragments in the small intestine to form free amino acids and some small peptides containing the enzyme peptidease. Most amino acids are then subjected to transportation to the liver and undergo further metabolism in the viscera (splanchec) area and the stomach mucosal area.

Free BCAAs are a little different in a way that they are directly carried by the blood through the liver. Whereas, some are exchanged in the intestinal viscera and eventually mix up in the bloodstream directly. Almost all amino acids can be degradated and broken down in the liver effectively with the exception of BCAAs. The liver oxidizes the BCAAs from their converted form called Oxo-Keto Acids. This means that the basic BCAAs are not metabolized by the liver directly. Ultimately, large percentages of the BCAAs are oxidized by the muscle tissue and some by fat (Adipose) tissue. But a large percentage of oxidation occurs in the muscle tissue (Organ Specific Muscle).

EXERCISE AND BCAAs

Six amino acids are taken by the muscle tissue for energy that includes Alanine, Aspartate, Glutamate and the BCAAs. While the BCAAs have the greatest metabolic potential for energy use in the muscles, muscle tissues have 60% of the specific enzymes needed for oxidation (burning) of amino acids for energy. In essence, the muscle is designed to burn BCAA amino acids for energy. During exercise, the body uses BCAAs as energy. The longer and harder the workout, the more BCAAs that are used by the muscles for energy. It is estimated that, 3% to 18% of all workout energy is provided by the BCAAs.

The bodies need for BCAAs, especially Leucine, is 25 times greater than the free amino pool or the readily available Leucine. The free amino pool is free or single amino acids found in the skeletal muscle, blood and cell plasma.(75% is in muscle). Free amino acids are amino acids that are not bound, but are ‘waiting’ to be used. Because of the great need for Leucine, the body must catabolise or breakdown the muscle for the Leucine needed during a workout. BCAAs can also be converted to Alanine or Glutamine inside the muscle. Alanine and Glutamine can go through glyconeogenesis in the liver to form Glucose. Ultimately, Leucine is one of the major ‘foods’ for the muscle during workouts.

SUPPLEMENTAL USE OF BCAAs

BCAAs when consumed in free form, bypass the liver and the gut tissue and go directly into the blood stream. Supplemental consumption of BCAAs quickly elevate the blood supply and affect the circulating BCAA levels. This is especially true when there are low levels of glycogen or stored sugars. BCAAs supplement have shown beneficial effects when taken before or after workouts. While large dosages of single Leucine are not recommended by some authorities, the use of BCAAs might be best in combination with other supplements.

ENDURANCE AND FATIGUE

Prevention of fatigue with the help of BCAAs in athletes can occur in two primary ways. First, the loss of ATP or cellular energy occurs with the loss of stored glucose in the form of glycogen. ATP levels are maintained by the BCAAs degradation and fatty acid utilization after glycogen depletion. The effect of BCAAs as energy is approximately 3-18% and possibly more, depending on the duration or the intensity of the workout. Muscle tissue can oxidize Leucine for energy or convert Leucine into Glutamine or Alanine for blood energy. Glutamine or Alanine can be converted into Glucose. Also IsoLeucine and Valine can be converted to form Krebs cycle components for energy as well; making all three BCAAs a valuable source of muscle energy.

The second primary fatigue fighter for BCAAs is seen with the BCAAs ability to prevent central fatigue in the nervous system. Central fatigue happens with the uptake of Tryptophan by the brain, increasing the levels of Serotonin. Serotonin increases tiredness and fatigue, demanding the rest to the brain immediately. BCAAs inhibit the brains ability to uptake Tryptophan.

For endurance athletes, the use of BCAAs before and after workout has proven to be effective in reducing total time taken for the completion of events. In other words, it has increased the performance abilities. Cyclists and marathoners have shown positive effects when using BCAAs immediately before events and during an event. Improvements in mental performance and reduction in performance time have been noted. The reduction of lactic acid levels have been shown in some studies (reduced burn). Loss of muscle mass has also been reduced. Two weeks of supplementation has shown improvements in time-trial of cyclists and other trained athletes. It is also noted that some studies indicated no improvements. Some studies however, have compared BCAAs to glucose, while some formulas today have the two together, a dosage of 3-20 grams a day, taken before, during and after workouts. Most studies indicated the consumption of 7 to 12 grams during long events mixed into carbohydrates solutions for best results.

MUSCLE BUILDING AND BCAAs

Recovery from a workout as well as increased energy can be accomplished with the use of BCCAs. During exercise, when muscle contacting tissues are being degradated for energy, non contractile muscle proteins decrease in catabolism and inversely with the reduction of exercise. In addition, the breakdown of contractile tissue increases during post work recovery. So increasing the usage of BCAAs before and especially after workouts has been a norm for years, producing a ‘muscle sparing’ effect. In addition, the stimulation of muscle synthesis and the use of BCAAs have required large dosages of these three amino acids. Most researches point to Leucine as the amino acid that stimulates this action when consumed with other supplements or as a part of a meal.

RECOVERY

BCAAs have been used for muscle recovery extensively. Exercise recovery and the degradation of proteins are reduced with the use of BCAAs, especially Leucine. As noted above, Leucine has a signaling effect on key enzymes for protein synthesis, having an anabolic effect on human muscles. BCAAs usually are coupled with insulin and IGF-1.

FAT LOSS

Recent research has confirmed that Leucine increases the Adipocytes (fat cells) release of fats for energy. In addition, Leucine been proved to be a key factor in the prevention of muscle tissue degradation during dieting in diabetic situation. Most dieting solutions increase the loss of lean tissue and increase muscle loss. Having adequate Leucine and protein will prevent this loss of muscle during dieting.

SAFETY AND PRECAUTIONS

Studies related to experimentation of higher dosage of BCAAs in rats - an excess of 15 grams per kilo gram of body weight, have shown to decrease B3 blood levels and tissue levels. For a 100 pound man that would be about 750 grams. Based on the dosages as listed above, it is always good to make sure that enough b-vitamins the supplement program maintains a high protein level in the body. Acceptable dosages seem to be around 4-20 grams, depending on body weight and event of use.

Here are 17 plant foods that contain a high amount of protein per serving. By nilesh wagh

1. Seitan

Seitan is a popular protein source for many vegetarians and vegans.

It's made from gluten, the main protein in wheat. Unlike many soy-based mock meats, it resembles the look and texture of meat when cooked.

Also known as wheat meat or wheat gluten, it contains about 25 grams of protein per 3.5 ounces (100 grams). This makes it the richest plant protein source on this list.

Seitan is also a good source of seleniumand contains small amounts of iron, calcium and phosphorus.

You can find this meat alternative in the refrigerated section of most health food stores, or make your own version with vital wheat gluten using this recipe.

Seitan can be pan-fried, sautéed and even grilled. Therefore, it can be easily incorporated in a variety of recipes.

However, seitan should be avoided by people with celiac disease or gluten sensitivity.

BOTTOM LINE:Seitan is a mock meat made from wheat gluten. Its high protein content, meat-like texture and versatility make it a popular plant-based protein choice among many vegetarians and vegans.

2. Tofu, Tempeh and Edamame

Tofu, tempeh and edamame all originate from soybeans.

Soybeans are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs.

Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled prior to consumption and can be eaten on their own or added to soups and salads.

Tofu is made from bean curds pressed together in a process similar to cheesemaking. Tempeh is made by cooking and slightly fermenting mature soybeans prior to pressing them into a patty.

Tofu doesn't have much taste, but easily absorbs the flavor of the ingredients it's prepared with. Comparatively, tempeh has a characteristic nutty flavor.

Both tofu and tempeh can be used in a variety of recipes, ranging from burgers to soups and chilis.

All three contain iron, calcium and 10-19 grams of protein per 3.5 ounces (100 grams)

Edamame are also rich in folate, vitamin K and fiber. Tempeh contains a good amount of probiotics, B vitamins and minerals such as magnesium and phosphorus.

BOTTOM LINE:Tofu, tempeh and edamame all originate from soybeans, a complete source of protein. They also contain good amounts of several other nutrients and can be used in a variety of recipes.

3. Lentils

At 18 grams of protein per cooked cup (240 ml), lentils are a great source of protein .

They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls.

Lentils also contain good amounts of slowly digested carbs, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake.

Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, promoting a healthy gut. Lentils may also help reduce the risk of heart disease, diabetes, excess body weight and some types of cancer .

In addition, lentils are rich in folate, manganese and iron. They also contain a good amount of antioxidants and other health-promoting plant compounds .

BOTTOM LINE:Lentils are nutritional powerhouses. They are rich in protein and contain good amounts of other nutrients. They may also help reduce the risk of various diseases.

4. Chickpeas and Most Varieties of Beans

Kidney, black, pinto and most other varieties of beans contain high amounts of protein per serving.

Chickpeas, also known as garbanzo beans, are another legume with a high protein content.

Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese and several beneficial plant compounds .

Moreover, several studies show that a diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels, lower blood pressure and even reduce belly fat .

Add beans to your diet by making a tasty bowl of homemade chili, or enjoy extra health benefits by sprinkling a dash of turmeric on roasted chickpeas .

BOTTOM LINE:Beans are health-promoting, protein-packed legumes that contain a variety of vitamins, minerals and beneficial plant compounds.

5. Nutritional Yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, sold commercially as a yellow powder or flakes.

It has a cheesy flavor, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu.

Nutritional yeast can also be sprinkled on top of pasta dishes or even enjoyed as a savory topping on popcorn.

This complete source of plant protein provides the body with 14 grams of protein and 7 grams of fiber per ounce (28 grams) .

Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese and all the B vitamins, including B12 .

However, fortification is not universal and unfortified nutritional yeast should not be relied on as a source of vitamin B12.

BOTTOM LINE:Nutritional yeast is a popular plant-based ingredient often used to give dishes a dairy-free cheese flavor. It is high in protein, fiber and is often fortified with various nutrients, including vitamin B12.

6. Spelt and Teff

Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum and farro.

Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, which means it's gluten-free.

Spelt and teff provide 10–11 grams of protein per cooked cup (240 ml), making them higher in protein than other ancient grains .

Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium, phosphorus and manganese. They also contain good amounts of B vitamins, zinc and selenium.

Spelt and teff are versatile alternatives to common grains, such as wheat and rice, and can be used in many recipes ranging from baked goods to polenta and risotto.

BOTTOM LINE:Spelt and teff are high-protein ancient grains. They're a great source of various vitamins and minerals and an interesting alternative to more common grains.

7. Hempseed

Hempseed comes from the Cannabis sativa plant, which is notorious for belonging to the same family as the ma*****na plant.

But hempseed contains only trace amounts of THC, the compound that produces the ma*****na-like drug effects.

Although not as well-known as other seeds, hempseed contains 10 grams of complete, easily digestible protein per ounce (28 grams). That's 50% more than chia seeds and flaxseeds .

Hempseed also contains a good amount of magnesium, iron, calcium, zinc and selenium. What's more, it's a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health .

Interestingly, some studies indicate that the type of fats found in hempseed may help reduce inflammation, as well as diminish symptoms of PMS, menopauseand certain skin diseases .

You can add hempseed to your diet by sprinkling some in your smoothie or morning muesli. It can also be used in homemade salad dressings or protein bars.

BOTTOM LINE:Hempseed contains a good amount of complete, highly-digestible protein, as well as health-promoting essential fatty acids in a ratio optimal for human health.

8. Green Peas

The little green peas often served as a side dish contain 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk .

What's more, a serving of green peas covers more than 25% of your daily fiber, vitamin A, C, K, thiamine, folate and manganese requirements.

Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins .

You can use peas in recipes such as pea and basil stuffed ravioli, thai-inspired pea soup or pea and avocado guacamole.

BOTTOM LINE:Green peas are high in protein, vitamins and minerals and can be used as more than just a side dish.

9. Spirulina

This blue-green algae is definitely a nutritional powerhouse.

Two tablespoons (30 ml) provide you with 8 grams of complete protein, in addition to covering 22% of your daily requirements of iron and thiamin and 42% of your daily copper needs .

Spirulina also contains decent amounts of magnesium, riboflavin, manganese, potassium and small amounts of most of the other nutrients your body needs, including essential fatty acids.

Phycocyanin, a natural pigment found in spirulina, appears to have powerful antioxidant, anti-inflammatory and anti-cancer properties .

Furthermore, studies link consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels .

BOTTOM LINE:Spirulina is a nutritious high-protein food with many beneficial health-enhancing properties.

10. Amaranth and Quinoa

Although often referred to as ancient or gluten-free grains, amaranth and quinoadon't grow from grasses like other cereal grains do.

For this reason, they're technically considered "pseudocereals."

Nevertheless, they can be prepared or ground into flours similar to more commonly known grains.

Amaranth and quinoa provide 8–9 grams of protein per cooked cup (240 ml) and are complete sources of protein, which is rare among grains and pseudocereals .

Also, amaranth and quinoa are good sources of complex carbs, fiber, iron, manganese, phosphorus and magnesium .

BOTTOM LINE:Amaranth and quinoa are pseudocereals that provide you with a complete source of protein. They can be prepared and eaten similar to traditional grains such as wheat and rice.

11. Ezekiel Bread and Other Breads Made From Sprouted Grains

Ezekiel bread is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley and spelt, as well as soybeans and lentils.

Two slices of Ezekiel bread contain approximately 8 grams of protein, which is slightly more than the average bread.

Sprouting grains and legumes increases the amount of healthy nutrients they contain and reduces the amount of anti-nutrients in them .

In addition, studies show that sprouting increases their amino acid content. Lysine is the limiting amino acid in many plants, and sprouting increases the lysine content. This helps boost the overall protein quality .

Similarly, combining grains with legumes could further improve the bread's amino acid profile .

Sprouting also seems to increase the bread's soluble fiber, folate, vitamin C, vitamin E and beta-carotene content. It may also slightly reduce the gluten content, which can enhance digestion in those sensitive to gluten .

BOTTOM LINE:Ezekiel and other breads made from sprouted grains have an enhanced protein and nutrient profile, compared to more traditional breads.

12. Soy Milk

Milk that's made from soybeans and fortified with vitamins and minerals is a great alternative to cow's milk.

Not only does it contain 7 grams of protein per cup (240 ml), but it's also an excellent source of calcium, vitamin D and vitamin B12 .

However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is recommended.

Soy milk is found in most supermarkets. It's an incredibly versatile product that can be consumed on its own or in a variety of cooking and baking recipes.

It is a good idea to opt for unsweetened varieties to keep the amount of added sugars to a minimum.

BOTTOM LINE:Soy milk is a high-protein plant alternative to cow's milk. It's a versatile product that can be used in a variety of ways.

13. Oats and Oatmeal

Oats are an easy and delicious way to add protein to any diet.

Half a cup (120 ml) of dry oats provides you with approximately 6 grams of protein and 4 grams of fiber. This portion also contains good amounts of magnesium, zinc, phosphorus and folate .

Although oats are not considered a complete protein, they do contain higher-quality protein than other commonly consumed grains like rice and wheat.

You can use oats in a variety of recipes ranging from oatmeal to veggie burgers. They can also be ground into flour and used for baking.

BOTTOM LINE:Oats are not only nutritious but also an easy and delicious way to incorporate plant protein into a vegan or vegetarian diet.

14. Wild Rice

Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati.

One cooked cup (240 ml) provides 7 grams of protein, in addition to a good amount of fiber, manganese, magnesium, copper, phosphorus and B vitamins .

Unlike white rice, wild rice is not stripped of its bran. This is great from a nutritional perspective, as bran contains fiber and plenty of vitamins and minerals.

However, this causes concerns about arsenic, which can accumulate in the bran of rice crops grown in polluted areas.

Arsenic is a toxic trace element that may give rise to various health problems, especially when ingested regularly for long periods of time .

Washing wild rice before cooking and using plenty of water to boil it may reduce the arsenic content by up to 57%.

BOTTOM LINE:Wild rice is a tasty, nutrient-rich plant source of protein. Those relying on wild rice as a food staple should take precautions to reduce its arsenic content.

15. Chia Seeds

Chia seeds are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala.

At 6 grams of protein and 13 grams of fiber per 1.25 ounces (35 grams), chia seedsdefinitely deserve their spot on this list.

What's more, these little seeds contain a good amount of iron, calcium, selenium and magnesium, as well as omega-3 fatty acids, antioxidants and various other beneficial plant compounds .

They're also incredibly versatile. Chia seeds have a bland taste and are able to absorb water, turning into a gel-like substance. This makes them an easy addition to a variety of recipes, ranging from smoothies to baked goods and chia puddings.

BOTTOM LINE:Chia seeds are a versatile source of plant protein. They also contain a variety of vitamins, minerals, antioxidants and other health-promoting compounds.

16. Nuts, Nut Butters and Other Seeds

Nuts, seeds and their derived products are great sources of protein.

One ounce (28 grams) contains between 5–7 grams of protein, depending on the nut and seed variety .

Nuts and seeds are also great sources of fiber and healthy fats, in addition to iron, calcium, magnesium, selenium, phosphorus, vitamin E and certain B vitamins. They also contain antioxidants, among other beneficial plant compounds.

When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. So reach for raw, unblanched versions whenever possible .

Also, try opting for natural nut butters to avoid the oil, sugar and excess salt often added to many household brand varieties.

BOTTOM LINE:Nuts, seeds and their butters are an easy way to add plant protein, vitamins and minerals to your diet. Opt to consume them raw, unblanched and with no other additives to maximize their nutrient content.

17. Protein-Rich Fruits and Vegetables

All fruits and vegetables contain protein, but the amounts are usually small.

However, some contain more than others.

Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts.

They contain about 4–5 grams of protein per cooked cup .

Although technically a grain, sweet corn is a common food that contains about as much protein as these high-protein vegetables.

Fresh fruits generally have a lower protein content than vegetables. Those containing the most include include guava, cherimoyas, mulberries, blackberries, nectarines and bananas, which have about 2–4 grams of protein per cup .

BOTTOM LINE:Certain fruits and vegetables contain more protein than others. Include them in your meals to increase your daily protein intake.