Ram Tiwari

Hello Ziddis! Till now we have been running in circles with what to eat. But do you know when you eat is equally important? Yes, it is! The best-kept secret of the fitness world is out in the open for you. Your meal timings directly impact your health, wellness and fitness goals. The way you space out your meals can make or break your day. It’s not just about what you eat, but when you eat. Understanding the best dinner time for yourself is the key to keeping up a great performance at work, the gym or just getting through a busy day.

Do Meal Timings Really Have an Impact?

The short answer is yes! Meal timing can affect everything. The longer answer is that your meal timings directly impact your energy levels, your fitness, your metabolism and also your resting cycle. Studies have shown that eating at regular intervals helps maintain stable blood sugar levels and improves metabolism, keeping you energized throughout the day.

You need to have certain timing when you should not skip a meal like breakfast and some during which you should not eat at all like late at night or right before sleep.

What Are Ideal Meal Timings?

The ideal meal timing can vary depending on what your lifestyle is, your nature of work and your sleep cycle. But to have a look at it from a more general lens, one can safely say that:

• Breakfast must happen within an hour of waking up. This can kickstart your metabolism.
• Lunch is usually done 4-5 hours after breakfast so that your body has enough gap to digest the breakfast and you can have a healthy and filling lunch.
• Dinner is usually 4-5 hours after lunch.
• Snacks: You can have little snacks in the window between meals but you need to understand what little means and the snacks should in no way become a hindrance to your appetite for the next meal.
• Before Bed: You should aim to have your last meal of the day at least 2-3 hours before bed to allow for proper digestion.

Knowing what is an ideal meal time for your body and schedule can be a game changer in your fitness journey. 

One Meal A Day: Is It Sustainable?

There is a long list of fad diets that never worked for everyone. It is highly inadvisable that you starve yourself to get fitter. Your body needs energy for the movement it does to get fit and stay healthy. The idea of eating one meal a day (OMAD) has gained popularity but it is definitely not a sustainable option. While some may make it work for themselves, others will end up having energy dips and nutrient deficiencies.

A more balanced approach involves eating multiple meals that keep your body fueled. If you feel you need to starve yourself to reach your fitness goal try to understand portion control. As per studies, there is nothing you shouldn’t eat unless advised otherwise by your physician. But, you need to eat everything in appropriate portions. Eating one meal a day is not the solution but understanding what and when to eat is the right way.

What is the Best Time to Eat Dinner?

Ideally, in an Indian ayurvedic context, the best time to eat dinner or to have the last meal of the day is before sunset and post that should fast until the break of dawn. But considering our modern lifestyle, this Ayurvedic way of living can not work sustainably. Most of us who go to work come home way past evening. Trying to have your dinner by 8 pm is a more logical and attainable goal. By doing so, you will have better digestion, quality of sleep, weight control, and metabolism. Understand your schedule and what is the best dinner time for you. Make sure it is not too late. It is also advised that you avoid heavy, rich foods late at night as your body prepares to wind down. These foods can make it harder to digest them efficiently.

Fit Food to Supercharge Your Body

It is a protein-rich meal or snacking option. These are packed with loads of proteins, complex carbs like oats and healthy fats through seeds and nuts. MuscleBlaze has a huge range of Fit Foods from protein bars to oats and even peanut butter! You can have these for breakfast or casual munching when you get cravings or hunger pangs between meals. They ensure that you have lasting energy for the day and stay fueled when you’re on the go, especially with a busy day of working or working out!

Super Hydrate your Drinks

While you still may consider One Meal a Day, it is important to keep yourself hydrated. A tall glass of water refilled around 8-10 times should be good for you. But can you increase the amount of nutrition a glass of water can give you? Adding some electrolytes like sodium, potassium, and magnesium can help you keep a check on your body’s fluid balance. This is especially great after you have a tedious, high-intensity workout to replenish your body with all the minerals you lost. Try out the range of electrolytes that MuscleBlaze offers for a more nutritious way of keeping yourself hydrated in many flavours!

Takeaway

Meal timing plays a vital role in how you feel and perform throughout the day. By sticking to a structured meal plan and staying hydrated, you can fuel your body for peak efficiency and wellness. These are your key principles for staying on track and achieving your fitness goals in a more sustainable and healthy manner instead of starving yourself.

Hello Ziddis! You may have often heard that breakfast is one of the most important meals of the day. While you run with half a toast in your mouth and over-caffeinate yourself empty stomach you have forgotten the luxury of a healthy sit-down breakfast. But this blog will give you reasons why you should not run away from your first meal of the day and what should you actually have healthy breakfast ideas .

Why Is Breakfast So Important?

Whether you’re gearing up for a busy day full of meetings or planning a workout, a well-rounded breakfast can set a good tone for your energy levels, help you focus better on the task at hand and also improve your overall performance.

You need to have a table full of cereals (which are actually pretty bad start to the start with a sugar spike) as they show in shows and movies but a good well-balanced breakfast with loads of proteins can pull you through the day instead of dragging you.

Especially in India, this is the one meal people prepare for overnight like making the dosa batter ready or soaking your oats. When you sleep you body is not getting any food or nutrition and when you wake up you need to fuel yourself with required energy in order to start your day right.

Skipping breakfast can lead to fatigue and can even throw off your metabolism.

If you are on your fitness journey, breakfast is one meal you can not possibly afford to miss. A morning meal is crucial to replenish glycogen stores, kickstart fat burning and provide the energy needed for an intense workout ahead.

Ideal Breakfast: What Does it Look Like?

An ideal breakfast platter will have a good balance of carbs, proteins and fats. All the macronutrients need to be on your plate and in your tummy.

• Carbs can give you an instant energy boost for which you can have oats, whole-grain bread or poha.
• Proteins will help you repair your muscles and keep you full for longer. Give a shot to eggs, Greek yoghurt or paneer and even sattu.
• Healthy fats will help you sustain energy levels. You can get some of the healthy fats via avocados, nuts and seeds or non-dairy butter.

Your ideal breakfast need not be an extravagant spread. Simply having one dish which can have goodness of all the necessary nutrition is good to start your day.

Healthy Breakfast Ideas

India is a country with a vibrant breakfast culture. All the enthusiasm boils down to a kadak chai, some roti, idli, dosa or paratha. If you are looking for quick and healthy breakfast ideas to make a good breakfast spread here are some:

1. Oats and Banana

You will end up having this healthy breakfast option more times a week than you think. The trick with oats is to soak rolled oats in water or milk overnight and then add any seeds or non-dairy butter top it up with a sliced banana.

2. Egg Bhurji with Whole Wheat Toast

Eggs are packed with proteins and healthy fats with wheat toast to make a good carb addition. This dish is the easiest and healthiest one ever. With some spices you can find around the kitchen and those leftover chilli flakes and oregano packets in your fridge you make yourself a delicious and healthy breakfast.

3. Greek Yogurt Parfait

It is not as complex as its pronunciation. Just grab some Greek yoghurt, layer with some seasonal fruits, sprinkle some seeds and nuts and voila you have your delicious healthy kick-off for the day. This quick fix is high in protein and probiotics.

Fitness Foods

Do you need an on-the-go fix? Right place! You need to have a stock of MuscleBlaze protein bars and keep a jar of MuscleBlaze peanut butter in your drawer. Having your macronutrients on the go gets easier if you are not the one to prep food. You can just blend your fruits and oats with some honey and seeds and serve yourself a fresh smoothie. Just make sure you use the least preservatives and everything is supremely fresh. These options are a quick, on-the-go solution when you need to fuel up fast. Whether you’re at work or between workout sessions, these provide a balanced mix of protein and fibre to keep you going strong.

Pre-Workout Snack

Before hitting the gym, your body needs easily digestible fuel for energy which you can get by choosing the right pre-workout snack. Aim for a light pre-workout snack 30 minutes to an hour before working out:

• Apple with Peanut Butter: This pre-workout snack helps prevent muscle cramps and gives you that extra kick of protein and healthy fats that make it an ideal pre-workout snack. Apple helps you stay on track for your weight loss.
• MuscleBlaze Protein Bar: This makes up for a quick and healthy pre-workout snack. Just grab one and you are sorted for your pre-workout snack because of its protein-filled goodness

Post-Workout Snack

A post-workout snack is necessary because your body craves replenishment, especially protein and carbs to repair muscles and restore glycogen levels. A post-workout snack within 30 minutes of your workout is key to having a healthier and energy-packed day ahead:

• A protein shake with MuscleBlaze Whey Protein is a great option for a post-workout snack if you want a quick and easy fix before you sprint to your next task of the day. All you need to do is mix it with water or milk to support muscle recovery.
• Paneer wrap with whole wheat roti is a very easy post-workout snack fix. If you’re more into whole foods, this Indian classic will keep you satisfied and help replenish your nutrients.

Takeaway:

To end this on a simple note, just understand whatever you have at the beginning of the day will set the tone for the rest of the day. An empty stomach will only invite more irritation. Try not to have anything that will spike your sugar levels like sugary cereals or chocolate spread and replace them with fresh fruits and fit foods. In this fitness journey, your breakfast is the best break you would invest in. Make the most out of it.

Hello Ziddis! How many of you just slyly prefer hanging out at your own place instead of going for a dine-out? How many of you hover over the salad menu only to order pizza on public demand? How many of you decide to eat healthily and one dine-out spoils that goal for you? Yes, that is a lot of us. Not all of us have the superpower to say no to a dine-out or order healthy food in a restaurant when expected to “let loose”. So here are some easy hacks to make sure you have your dining-out boundaries in place to stay on track with your protein rich food items choices and how to have a stress-free dining-out experience.

Look Before You Go

Always try to be familiar with the place you are deciding to go to. Check out their menus and healthy food options. Make sure that they serve a meal that is good for your health goals.

Some things to keep in mind when researching:

• Focus on protein rich food items to stick to your fitness goal, feel full and not have sugar cravings for a big bite of dessert later.
• Look for lighter or fitter options like a low-calorie meal that can still satisfy your cravings.
• Know the portion size before you order and if it feels too much ask if someone else on the table would like to split.

Choose Protein Rich Food Items

Protein items as mentioned above are great for cutting sugar cravings, keeping you full and stopping you from overeating. It will also help you stick to your muscle health goal. Here are some high-protein choices to consider:

• Grilled Chicken
• Fish
• Plant based proteins like dals, chole, tofu, falafel, etc.
• Paneer
• Egg-Based Dishes

Add Some Fiber

If you are dining out make sure to check out their salad section which almost every restaurant has. Ordering a side of salad will help you stay full, improve your fibre intake and stop you from overeating.

Keep an Eye on Calories and Fats

It is understandable to feel like a buzzkill when caring about calories in a dine-out situation but know that building these boundaries makes you stronger not boring.

• Ask for dressings and sauces on the side to ensure they don’t have too much fat or sugar
• Avoid ketchup and mayo dips
• Opt for steamed or grilled sides
• Watch out for bread baskets and appetizers

Protein Powder to the Rescue

Having a small serving of protein powder shake before heading for a dine-out plan can help you curb your hunger and stop you from overeating at the restaurant. This is a good hack for someone who often says they aren’t hungry at a restaurant to avoid eating out but end up starving and wanting to order something for themselves.

Protein Bar in Your Pocket

If you feel everyone is only ordering unhealthy food, you can opt out of the ordering and take a bite of your protein bar to give you company during your hunger pangs. Keep a protein bar handy so that you have a solution for all the unplanned dine-outs.

Low Calorie

While we are on the fitness journey we worry about our calories so opting for low-calorie options is wise during a dine-out. Here are a few things you can do:

• Avoid ordering a decadent dessert
• Do not order sugary drinks
• Limit alcohol consumption
• Do not starve yourself

Low Cholesterol Meals

Sometimes your health conditions can force you into choosing a healthier way of living and a win is a win! Embracing a low cholesterol diet is not just essential for those who are advised to do so by their physician but also for those who believe in preemptive measures. Here are some things you can do to ensure you end up consuming what’s right for you.

• Order salads without dressings
• Have steamed food
• Ask for the nutritional content from the server
• Pick the olive oil option
• Do not choose oily, cheesy or buttery dishes or have an add-on.
• Ask the server what can they make considering your health situation.

Conclusion: A Little Prep Goes a Long Way

Dining out doesn’t have to feel like a daunting task when you’re on a diet. By doing some research ahead of time, focusing on protein rich meals, and keeping an eye on your overall calorie intake, you can enjoy eating out without derailing your progress. Remember, balance is key, and with a little preparation, you’ll find that eating out can still fit into your healthy lifestyle.

Read Also: Nutritional Importance of the Timing of Your Last Meal of the Day

Keto is a hype word. Or is it? Is it just one of those diet trends everyone talks about on social media, in the gym or at your dieticians? Well, keto has indeed taken the wellness world by storm over the past few years. They say it leads to rapid weight loss, mental clarity, and sustained energy by focusing on high-fat and low-carb intake. But in the current time is it still worth it?

Let’s see the relevancy of the keto diet in today’s world.

What is Keto Diet?

The ketogenic (keto) diet is a low-carb, high-fat eating plan that helps your body go into ketosis mode in which your body burns fats instead of glucose to be used as fuel aka energy!

Benefits of the Keto Diet

The keto diet may look strict but it has something for everyone! It is popular for more than just weight loss. Here are some key benefits:

• Fast weight Loss
• Improved Energy Levels
• Better Mental Clarity
• Appetite Control
• Blood Sugar Management
• Potential Heart Health Benefits

Keto Diet Foods

The keto diet focuses on filling your plate with healthy fats, moderate proteins and less carbs. Here’s what is allowed to follow a keto diet:

• Healthy Fats: Avocados, nuts, seeds, olive oil, coconut oil, butter, and cheese.
• Proteins: Grass-fed meats, poultry, fatty fish, cottage cheese and eggs.
• Carbs: Non-starchy vegetables like spinach, broccoli, and cauliflower.
• What is off-limits? Processed sugars, grains, and most fruits.

This makes keto suitable for diabetic people as well since keto eliminates any starch or sugar.

Keto Diet Plan

A standard keto diet involves consuming about

• 70-75% of calories from fat
• 20-25% from protein
• 5-10% from carbs

This requires you to be mindful and precise about what your diet plan would be like . It can get challenging at first but getting into a flow of it helps maintain a routine. Let’s take a look at things you can heave during keto diet for each meal.

Meal	Options
Breakfast	Paneer bhurji cooked in ghee with spinach and green chilies
	Masala omelette with onions, tomatoes, and coriander
	Full-fat yogurt with flax seeds and a handful of almonds
	Coconut flour dosa served with coconut chutney
Lunch	Grilled tandoori chicken with a green salad and olive oil dressing
	Palak paneer made with full-fat cream, served with a cucumber and radish salad
	Egg curry with coconut milk, served with sautéed spinach
	Butter chicken (without the sugar or cream) with a side of cauliflower rice
Dinner	Fish tikka cooked in mustard oil with a side of stir-fried okra (bhindi)
	Mutton curry made with coconut milk, served with sautéed cabbage
	Kadai chicken with bell peppers and spinach
	Grilled paneer skewers with bell peppers and onions
Snacks	Roasted makhana (fox nuts)
	Coconut slices or coconut chips
	Spiced peanuts
	Protein bar

Snacking on the Keto Diet

One of the keys to maintaining keto is smart snacking. Reaching for keto-friendly snacks keeps your body in ketosis while helping to curb cravings. Some great options are:

• Hard-boiled eggs
• Nuts like almonds and walnuts
• Avocado slices
• Cheese sticks
• Keto-friendly bars (watch the carb content)

Protein for Keto: Supplements and Bars

While protein is important on the keto diet, too much can kick you out of ketosis. A balanced intake of moderate protein helps to maintain muscle mass without disrupting fat-burning. Some people opt for protein supplements or keto-friendly protein bars to make sure they’re staying on track. For a reliable option, try MB Whey Protein Supplement. It’s designed to provide high-quality protein without unnecessary carbs or sugars, making it an excellent choice for keto dieters.

For on-the-go snacking, you can try something from the MB Protein Bar Range—it’s low in carbs, packed with protein, and perfect to keep your energy levels up without breaking ketosis and bonus point is that it is available in very yummy flavours! 

Takeaway

The keto diet has its benefits, from improved energy to weight loss, but it’s important to ensure it’s the right fit for your lifestyle. It takes commitment and careful meal planning, but for those who follow it correctly, the results can be rewarding. Before diving in, be sure to assess whether the demands of keto align with your goals and needs. After all, every diet works differently for everyone!

Read Also: Maximizing Gains on a Vegetarian Diet: Everything You Need to Know!

Hello Ziddis! New or seasoned we have all heard about the magic of creatine in the corners of the gym, through our favorite fitness bloggers or a random ad on your Instagram. But reading the labels to know which Creatine is right for you with different forms like monohydrate, hydrochloride (HCL), ethyl ester, and buffered creatine in the market does sound very overwhelming! So here we talk about all you need to know if you are new to Creatine so you can find the best one for your goals.

What is Creatine and Why is it Important?

Think of creatine as a generator, the place you get your energy from. Creatine is naturally formed in your muscle cells. It is a helper to produce energy during high-intensity workouts like lifting weights or sprinting. It is made from amino acids (spoiler alert: you will always find these highlighted in your creatine supplements and now you know why)

Creatine for Muscle Growth

Creatine as we know now is an element that boosts your workout performance by pumping in energy to your muscles for them to grow and recover. Creatine helps boost muscle strength and endurance during your athletic performance and supports muscle recovery. It increases the amount of ATP in your body which is a currency for energy and that allows you to buy extra endurance to train harder and for longer.

Creatine is Made by the Body, So Why Do We Need Supplements?

A million-dollar question indeed. As you know everything your body naturally produces is usually in a fixed quantity unless you encounter an issue. This means that Yes, your body does produce creatine, and you can also get it from foods like red meat and fish but that is still not enough for your body to reach the fitness goals of those like the athletes or sufficient for intense training. Think of creatine as a mode of getting a fitter and stronger body not the building block for it. However, it’s often not. This is when creatine supplements come into the picture. They help replenish the body’s stores more effectively, ensuring optimal muscle growth and recovery.

Creatine Monohydrate Benefits

One of the well-researched and proven to be efficient types of creatine is Creatine monohydrate. It is widely used and trusted by athletes and fitness enthusiasts alike. Research has helped us get an insight into the benefits of Creatine Monohydrate that make it such a reliable option some of which are:

• More muscle strength for training
• Push for high-intensity performance
• Better support for muscle growth
• Helping fast and healthy muscle recovery post-workouts
• Cost-effective and easy-to-find
• Convenient to use

Best Creatine for Muscle Growth

As mentioned above due to its well-researched qualities, the crown of best creatine goes to Creatine Monohydrate. But, this does not go without a fight. Creapure, the purer version of creatine monohydrate, is often popular for its quick solubility and its quality of reducing bloating. While each may have their preference, Creatine Monohydrate is definitely a better choice to seek a balance of effectiveness, trust and availability.

Best Creatine Brands

This may sound like a pitch but you would want to stop by MuscleBlaze, your one-stop fitness store answer to all your fitness concerns. MuscleBlaze is known for high-quality sports supplements, and their range of creatine options is no different. As for creatines, you could try these from the range of MB Creatines to find yourself hooked to a good quality creatine, here are four top products to consider:

1. MuscleBlaze Creatine Monohydrate – The classic form of creatine, designed to maximize your muscle strength and energy.
2. MuscleBlaze Creapure Creatine – Made from pure Creapure, known for its high quality and safety standards.
3. MuscleBlaze Creatine Micronized – This one features smaller particles for better solubility and absorption.
4. MuscleBlaze Creatine HCL – A great option for those who prefer creatine in hydrochloride form, known for its fast absorption and reduced side effects.

Takeaway

Choosing the right form of creatine can feel overwhelming, but it doesn’t have to be. Creatine monohydrate is the most researched and reliable option for most people, especially beginners. Whether you aim to enhance muscle strength, improve workout performance, or accelerate recovery, supplements like MuscleBlaze Creatine Monohydrate Creapure can provide the boost you need. As always, consult your nutrition labels carefully, and choose the product that best fits your personal fitness goals and preferences. Happy lifting!

Read Also: Creatine Monohydrate: The Ultimate Guide – Benefits, Dosage, and Myths