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Normal Follicle Stimulating Hormone (FSH) Level to Get Pregnant
If you're trying to get pregnant, you may have come across the terms 'FSH level' or 'follicle stimulating hormone level' from your fertility specialist. This hormone is responsible for ovulation, ensuring that the egg is released from the ovaries for fertilisation. Having proper FSH levels means that you're viable for pregnancy and have higher chances of conceiving a healthy baby.
High FSH levels are a cause for concern among women, and here's everything you need to know about FSH levels to get pregnant.
What Is Follicle Stimulating Hormone (FSH)?
Follicle Stimulating Hormone (FSH) is a hormone that is responsible for causing ovulation in women. All women, during their menstrual cycles, experience an above-baseline FSH level, which is a good indicator of being able to get pregnant. Older women have higher FSH levels due to ovarian maturing since an 'older' ovary requires more stimulation for its egg follicles. Thus, FSH levels rise with age. Women who experience PCOS ('Polycystic Ovary Syndrome') have low FSH levels and either ovulate erratically or do not ovulate at all.
What Is the Normal FSH Level to Get Pregnant?
Normal FSH levels in women for pregnancy range between 4.7 and 8 IU/L during menstrual cycles. These levels take into consideration that you aren't on any birth control pills or similar medications 4 weeks prior to the FSH Level testing at the clinic.
What Causes High FSH Levels?
High FSH levels in women are linked to the reasons below.
1. High Maternal Age
Late pregnancies are getting more common around the world as women are seemingly getting pregnant after 35. The ability of a woman to conceive deteriorates slightly in her 30s, and it becomes incredibly tough to get pregnant in her 40s. As a woman ages, her FSH levels begin to elevate in an attempt to produce viable eggs. At each menstrual cycle, you lose some eggs from the finite number of eggs you have in your body. More FSH is required to stimulate ovulation as a woman ages till she reaches a point where elevated FSH levels no longer work and are unable to assist with ovulation.
2. Inferior Quality of Eggs
Inferior quality of eggs in women is another cause of infertility and high FSH levels. This results from health problems, lack of proper nutrition, endometriosis, radiation therapy, and chemotherapy. The inferior quality of eggs leads to a woman's FSH levels to rise, which is a typical response from the body in an attempt to improve their quality. Young women are also susceptible to this condition.
3. Premature Ovarian Failure
When the ovaries are damaged and a woman is unable to produce eggs before the age of 32, the brain sends a message to the pituitary gland to raise FSH levels for stimulating egg production. FSH level symptoms, in this case, are similar to those who experience menopause and the FSH levels keep rising as a result of the lack of production of eggs.
Follicle Stimulating Hormone (FSH) Test
FSH is present in both men and women. Your doctor may do a series of tests to get the levels checked in conjunction with other hormone tests like estrogen testing, testosterone sampling and luteinizing hormone testing. The doctor may suggest estradiol and AMH level tests.
1. When Are FSH Levels Checked?
In a healthy ovulating woman, FSH levels are checked on Day 3 of the menstrual cycle, alongside two other tests - the luteinizing hormone (LH) test and estradiol testing.
2. Why Is an FSH Test Needed?
An FSH test is needed in both men and women for the following reasons:
To assess if the ovaries are damaged and if the woman has PCOS
To check for Erectile Dysfunction (ED) and low sperm count in men
To diagnose hypogonadism
To determine precocious puberty or delayed puberty in kids
To check whether menstrual cycles are regular or irregular
To diagnose any disorders or diseases of the pituitary gland
3. Types of Tests
Types of FSH (Follicle Stimulating Hormone) tests for men and women are:
Urine Test - Your doctor may ask for multiple urine samples throughout a period of 24 hours for testing the FSH levels in your body.
Blood Test - Blood work is done by injecting a needle into a vein on your arm. It may sting a little and you may experience bruising, but blood work is necessary for an FSH blood test.
Other Tests - Other tests involved alongside FSH testing are testosterone, estrogen, luteinizing hormone and estradiol tests.
Your doctor will tell you and your partner to get an FSH test done under the following conditions:
If you have irregular periods
If you are over 35 (to rule out perimenopause or menopause)
If you have problems getting pregnant despite trying for a long time
If you have a pituitary gland or hypothalamus disorder
FSH and Ovarian Reserve
Your ovarian reserve is the number of eggs you have in your ovaries. Think of them like eggs in a basket - the more you have, the greater are the chances of finding high-quality ones. Although some women may have a higher number of eggs, the quality isn't necessarily all good, which is important to remember. Ovarian reserve testing is common in women to check for fertility issues during menstrual cycles. The three common types of ovarian reserve tests available are - FSH Tests, Antral Follicle Count (AFC) test, and Anti Mullerian Hormone (AMH) test.
Antral Follicle Count (AFC) Testing - This is an ultrasound test that counts your antral follicles. This test is not always accurate due to it being very technically-dependent. However, the ideal AFC is 15-20 for the two ovaries in women.
Anti Mullerian Hormone (AMH) - A newer blood test that is more accurate than AFC testing, AMH is a type of hormone that contributes to the growth of antral follicles. The more antral follicles you have, the higher your AMH levels are since they are correlated. Regular blood testing reveals AMH levels in your body during menstrual cycles.
FSH Testing - FSH levels higher than 12 are a cause of worry for women, but it is important to keep in mind that these levels change on a monthly basis due to changes in the number of antral follicles in women. If your estradiol levels are <200pmol/l, your FSH levels will be accurate in determining the quality and health of your ovarian reserve.
Ovarian reserve tests do not tell the entire story of the chances of conception and successful pregnancy, but they are helpful guides that are used to optimise lifestyle choices for treating infertility issues in women.
FSH and Menopause
If your follicle-stimulating hormone (FSH) levels are consistently peaking at 30 IU/mL or higher, you have been approaching or have likely already reached menopause. This will usually accompany the fact that you haven't had a menstrual period for an entire year. Clinicians sometimes recommend saliva testing in conjunction with tests like AFC and AMH to confirm menopause since FSH alone isn't enough to confirm whether you have reached menopause. Baseline FSH levels increase when women reach perimenopause which indicates that a lower amount of eggs are left. Perimenopause lasts 4 years, and a woman enters menopause within 12 months from the date she hasn't had her last period.
The numbers in your FSH level test may vary at times - they may be misleading if you are on birth control pills and other prescription drugs prior to testing. FSH testing is invalid if you're on certain hormonal therapies as well, and if you suspect that you're in perimenopause, you should get a complex medical examination done at the clinic or hospital.
What Are the Chances of Getting Pregnant With High FSH?
High FSH levels reduce your chances of getting pregnant and are good indicators of chromosomal abnormalities. Getting pregnant is tough and sometimes even impossible for those who have consistently high FSH levels, and an egg donation treatment becomes the only viable choice for a healthy baby and a pregnancy. If you are experiencing high FSH levels during the early stages of your menstrual cycle, it could be an indicator of ovary failure, reduced fertility, poor quality eggs, or decreased implantation rates.
Keep in mind that FSH levels of 15 and above are considered high and anything below 9.5 is the optimal FSH range for fertility and pregnancy. There have been cases where women were able to experience high FSH levels and successful pregnancy, although those are in the minority.
How to Lower Your High FSH Levels
If you're trying to lower your FSH levels, we've got good news for you. There is still time and there are ways you can safely lower them naturally. Here are a few ways you can do that:
1. Eat Sea Vegetables and Dark Greens
Sea vegetables like kelp, nori and wakame contain large amounts of iodine and essential fatty acids that are crucial for optimum endocrine health. Try eating these with salads and sushi, or make vegetable rolls out of them. If you don't get sea vegetables where you live, you may consider using supplements. Kelp supplements are especially popular due to their high iodine content.
2. Take Bee Pollen
High in nutrient density, bee pollen is loaded with minerals, proteins, vitamins, and immune-healthy compounds. Bee pollen is also available in supplement form.
3. Consume Superfoods
A rich source of protein that is packed with important minerals like magnesium and potassium, spirulina is one among nature's superfoods and makes the list of foods best for endocrine health. Other superfoods you could try are chlorella, moringa and chia seeds. Nutrition manufacturers these days sell superfood blends which include green blends of spirulina, wheatgrass, barley grass, chlorella, acai berry, stevia, and others. However, it's best to consult a doctor before consuming anything you are not used to.
4. Consider Fertility Massages
Fertility massages balance the hormones and control their production by providing stress relief through the massaging of the ovaries. The liver is massaged as well, and communication between the pituitary, hypothalamus and ovaries are enhanced.
5. Try Acupuncture
Acupuncture is very effective in treating hormonal imbalances and normalising FSH levels when combined with proper nutrition. Auricular acupuncture is the most preferred method of treatment and cures disorders related to the autonomic nervous system.
6. Maintain a Healthy Weight
Being overweight, underweight, or obese leads to fertility issues in women and affects FSH levels. Focus on moving towards a healthy weight and get proper nutrition for best results. You don't just want to be at the proper weight range according to your height; you also have to make sure you're getting your nutrients.
7. Try Relaxation and Stress Reduction
Yoga, meditation, art, prayer, and other stress-relieving or 'grounding' activities are perfect for lowering stress levels, and subsequently, your FSH levels. Other stress-reduction therapies you could try are qi gong and tai chi. Participate in dance classes, socialise with friends and enjoy an active lifestyle. Less stress is a major indicator of a healthy hormonal system and is not only good for your FSH levels, but for your life too. Improve your quality of life by making the necessary diet and lifestyle tweaks, and you'll experience normal FSH levels in no time.
8. Lower Blood Sugar Levels
Optimum blood sugar levels help with estrogen production and the balancing of FSH levels in the body. Lowered blood sugar levels contribute to stronger embryos and proper nourishment of the developing follicles in the ovaries. Get your blood sugar levels tested regularly, and consume foods that do not have too much sugar or a high glycemic index (GI). Talk to your doctor about what these fruits and veggies are, and incorporate them into your diet.
9. Herbs
Herbs like maca, American ginseng and other adaptogen-herbs are effective in normalizing estrogen levels in the body. Men and women who consume maca and American ginseng have experienced an increased libido, a healthy sperm count and proper estrogen levels, all of which are essential for normal FSH levels and healthy pregnancy. You can try Chinese herbs as well, as they are known to nourish the spleen, kidneys and liver, all of which are responsible for optimal reproductive health.
Other options you could consider if you have high FSH levels are in-vitro fertilization and intrauterine insemination (IUI) in conjunction with stimulating your ovaries by raising FSH levels by methods recommended by a fertility specialist. These involve injectable medications like Gonal-f, Follistim and Bravelle. Your last resort will be looking for an egg donor if things look bleak.
If you eat healthy, live stress-free and get your daily dose of nutrition, there's no reason why you cannot have a healthy pregnancy. Don't let high FSH levels deter you from having a pregnancy and give your body the necessary time to recuperate, heal, and normalise them. It takes time; and as the saying always goes - 'better late than never.'
Consult with your clinic or doctor regarding what else you can do if you're having problems conceiving even after following the above advice, nutrition guidelines, and lifestyle tips.
Resources and References: WebMD
Also Read: LH Surge and Its Importance in Getting Pregnant Read more
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Breastfeeding After Caesarean Section Delivery
The act of breastfeeding comes with its own set of slight precautions if you have had a C-section. However, it doesn't mean you cannot do this at all. Contrary to popular assumption, women who have undergone C-section delivery can still breastfeed their baby. Not to mention that breastfeeding is a great way for the newborn and the mom to bond and connect. It is quite natural that you will learn on the job and things will come to you as you go. However, it's always best to be informed and prepared so that you may keep your baby safe and your health in check as well.
Video: Breastfeeding After Cesarean - Tips and Positions
https://www.youtube.com/watch?v=no-2P6x-c08
Tips for Breastfeeding Right After a C- Section
Recovering from a C-section delivery is a long process and therefore breastfeeding should be done by exercising certain precautions. There are instances where moms have been denied breastfeeding their baby right after C-section due to reasons concerning their or the baby's health. However, it is important to be aware about different ways in which you can prepare yourself to do so. It is important to express your wish to your doctor before hand and thereafter do your bit. Following are some tips that will help you to do so.
1. Be Informed and Prepared: For starters, it is a good idea to think about all the possibilities before you deliver. Find out about the experiences of other mothers, but also keep in mind that their experience might not be your experience too.
2. Speak to Your Doctor: Make sure you consult your doctor to get a medical perspective on the issue. Your doctor will identify the best possible solutions keeping in mind your medical history. It is definitely possible to immediately start breastfeeding after delivery. Depending on your health and the type of anaesthesia used, it should not interfere with your breast milk and the breastfeeding process.
3. Seek Support: If you want to start breastfeeding in the Operating Room, ensure your partner, or a loved one fit to handle a baby, is around. Maneuvering right after a surgery may be difficult but with a little help and supervision, you should be okay. Using a C section breastfeeding pillow will make the process easier as it bears the weight of the baby and protects your wound from injury.
4. Experiment with Different Types of Holds: The most conventional 'cradle' hold may not be comfortable for you at this point of time as your stitches are still fresh and you are still recovering from the surgery. Instead, consult your lactation expert/doctor to suggest a position that you'll be most comfortable with along with your baby.
5. Patience is The Key: Being hard on yourself is a complete no-no. If you are a first time mother, you will require some time to get used to this. Milk production takes time, latching takes trials and errors, and your baby to needs time to get accustomed to the process. However, remember you too are healing and being patient with yourself is a must.
When to Breastfeed If You Have Had A C-Section
The best time to breastfeed is as soon as possible. You can begin in the operating room, right after the surgery. It is a healthy newborn's natural instinct to want to be fed, 20-30 minutes after birth, (if he or she is not drowsy from the drugs or anaesthesia given to you during labour.) They also have an innate ability to suckle and latch on. Having said that, keep this things in mind:
1. With prior consultation and approval from your doctor, you can opt for skin-to-skin feeding. Through this method, you can help stimulate your baby's nursing instincts wherein the contact will help your baby naturally reach for your breast. This also helps regulate your baby's temperature, making it more comfortable and natural for him or her overall.
2. It's quite possible that you will be in pain right after delivery and for a while after. Ask your doctor or anesthesiologist for medication or pain killers that will help you feel the most comfortable yet will allow you to be alert and present enough to connect with your baby. Pain is known to suppress milk production so it's important that your body is comfortable. Since you will be on pain medication, your baby too will most likely be sightly drowsy and lethargic. This is normal and breastfeeding can proceed under these circumstances even if it means a little more work, patience and coaxing from your side.
3. Your temperature may rise post-delivery and you may develop a slight fever. This is most definitely okay and not a reason to get scared or stop thinking about breastfeeding. Just keep a tab on your hygiene before allowing your baby to make contact with your breast and nipple so as to not pass on any germs.
Best Positions of Breastfeeding After A C- Section
Breastfeeding may be quite uncomfortable for the mother after delivery especially if it is a C-section. Holding your baby may put pressure on your scars and stitches and could cause discomfort. Following are a few positions you could try however choose the one you feel most comfortable in.
1. Cradle Hold
Immediate breastfeeding post-delivery might result in you completely resting on your back with limited movement. This should however, not deter you from breastfeeding your baby. While you are lying down, try positioning your baby across your breasts, almost in a cradle-like position. This will ensure that the baby is far from the incision on your belly and close enough to a natural breastfeeding position you will probably use later on. If you cannot do it yourself, enlist your partner or loved one’s help.
2. Side Lying Position
It may get tiring and frustrating to lie on your back the entire time, for hours and maybe days at a stretch. It is possible and might even be comfortable for you to switch it up and turn to your side to nurse your baby. Once you find a comfortable side position, have your baby placed in a cuddling form with a small pillow in front of your incision to avoid any contact. This may be the most comfortable for you and your baby, plus a great chance to make much-needed mother to baby contact. Ensure you are surrounded by plenty of pillows at all sides to keep it safe and comfortable at the same time. You can also use a pillow or small towel to wedge a gap between your incision on the abdomen and the bed.
3. Football Hold
If you have access to a breastfeeding pillow or a similarly shaped pillow, then you can also opt for keeping the baby on the pillow as you nurse so as to avoid contact with the incision. Popularly known as a 'football hold' this position ensures that your baby gets proper care and milk.
Remember, the more comfortable you are, the easier it will be to supply nutrition for your newborn. Try all these positions until you find the one that is most comfortable and suitable for your lifestyle and condition.
What To Do When You May Not Be Able to Breastfeed Soon After C Section Delivery
Breastfeeding right after delivery is essential to build the connect between you and your baby, however it is quite challenging. Also, if your baby’s condition needs immediate attention and for some reason he or she is under observation and therefore not with you, ensure you pump your milk since the first milk your body produces, known as colostrum, is the most potent, powerful and beneficial for your baby. It is replete with essential anti-biotics that your baby can benefit from all his/her life. No reason why you can't give your baby the best anyway.
Effects on Breastfeeding If You Have C Section
This is a good time to remind yourself that everyone’s body is different therefore while there are certain norms, you may find it difficult to produce breast milk due to something you are going through. Sometimes the effects of anaesthesia take longer to wear off. In these circumstances, you may not wake up as soon as you'd like and hence the breastfeeding process may get delayed. Those who have an epidural tend to bounce back faster.
Are Pain Medications Unsafe To Take While Breastfeeding?
There is no reason to decline pain medication since your body may need a little help bouncing back after a surgery of that intensity. However, understand that dosages and follow-ups are important to essentially and eventually wean off. Taking them for a short period of time and small doses as prescribed is fine and won't affect your baby too much besides slight drowsiness.
When it comes to giving and getting medical assistance for your baby, avoid nipple confusion and request that your baby be given supplements via oral syringe or alternative methods and not via bottle.
When Will Your Milk Come In?
Believe it or not, your body actually makes milk automatically in response to your hormones. . Even when you aren't breastfeeding your baby, you body continues to produce milk right after delivery. . Normally it takes 3-4 days for milk to come in for first time mothers. If you've had a baby before, it could happen even sooner. Ideally, your breasts will start feeling fuller and ready to milk a couple of days after you give birth.
Things to Encourage Good Milk Supply
Don't be alarmed if your milk flow isn't as stable and frequent as you've been told by others. It's normal post C section to have slower and infrequent milk flow. However you can inculcate a few routines in your life to keep it on track.
1. Cuddle With Your Baby: Enjoy 'cuddle time' as much as physically possible. This will encourage your baby to reach out regularly when hungry and in turn will stimulate healthy milk flow.
2. Don't Encourage Engorgement: Monitor your baby's hunger and make sure it's regular. Also, make small adjustments to encourage frequent feeding. You will need to try and nurse as regularly as possible, every 2-3 hours, day and night preferably. This will help you maintain regularity and also discourage engorgement.
3. Use a Breast Pump: Even if you're drowsy or sleepy, make sure your partner is aware of this schedule to help you along the way. Investing in a breast pump may be a fruitful option especially if you can't be with your baby at all times.
4. Keep a Check on The Surroundings: Try to find a tranquil environment or environment it in your hospital room. If you as a mother feel comfortable, at peace and supported, you'll be able to pass that on to your baby essentially helping you to manage your milk supply.
5. Save Your Energy: Limit the number of visits you have. Meeting too many people and hosting them will drain you and may affect the supply of milk. Visiting can happen once you are able to handle your new bundle of joy and responsibilities.
The struggle to breastfeed post C Section is real and plenty of women face it since having a C-section is more common nowadays than ever before. Having said that, do remember that with a little patience, preparation and guidance, you are sure to be able to handle it like a pro. Read more
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Feeling Sleepy at Work - Try These 10 Tips to Help You Stay Awake
A long exhausting day at work and you may find yourself all droopy and drowsy. Well, that is not uncommon and sometimes, we may feel sleepy at our workplace. You may crave for a power nap or wish you could catch up on a quick siesta; all this may seem like wishful thinking. You may think of gobbling down a few more cups of coffee or tea but that may take a toll on your sleep. This means you will have to look for other ways to keep you going throughout the day. Don’t feel doomed; we have some effective tips that may help you stay awake at the workplace. Read this post and know about these tips in detail!
How to Stay Awake at Work
If you've had a rough night and couldn't catch up on some good sleep and find yourself sleepy during your office hours, you may want to know how to avoid feeling sleepy while working in the office or how to avoid sleepiness at work. Well, look no further as here are some great tips that might actually work for staying active and awake!
1. Pop a Snack
Well, before you shut your eyes, open your mouth; or in simple words, eat something healthy. Eating a healthy snack such as an apple, a vegetable sandwich, peanut butter with a whole wheat cracker, fruit yoghurt, etc., may help you regain your lost energy. Most of the time, our low blood sugar is responsible for making us all lazy and sleepy. Give your blood sugar a boost by popping in some healthy snacks and get going.
2. Hydrate Yourself
If not a snack, boost up your energy levels by drinking a glass of cold water. Believe us; it really works in keeping you up and going. According to a few studies, it has been established that sometimes mild dehydration in the body may make you a sleepyhead. This is because lack of fluids and water in your body may drain you of your energy, and thus, make you all lazy, tired, and ready to doze off. Drinking water may help in keeping you energised.
3. Check Your Posture
Are you slouching in your office chair or not sitting in an upright position? Well, settling yourself in such positions may signal your body that it is ready to snooze. Also, the right posture really helps you in staying focused and awake. Sit straight and in an upright position and bid bye to all the sleepiness that comes knocking at your door.
4. Move Before You Snooze
The moment you feel you are going to bang your head on your work desk, it is a hint that you need to get up before that actually happens. Get your body moving, go to the restroom, walk to your colleague's desk for a little chit-chat session or just grab a glass of water and move to take in some fresh air; the idea is to move from your desk. When you fall back, you may feel fresh and ready to take on the rest of the day.
5. Get Your Blood Circulation Going
As you keep sitting in one position all through the day, you may feel the blood circulation around your neck, shoulders, and even head getting affected. Hampered blood circulation may cause drowsiness and even make you want to catch up on some sleep. However, getting your blood circulation started may help in keeping you awake. Gently rub the back of your neck and shoulders, and massage your head and scalp with your fingertips and experience a jolt of energy flowing through the body.
6. Have a Conversation
Walk up to a colleague or take an agenda to your boss and discuss the same. It may sound silly, but it may actually work. When you concentrate on something important, your mind may forget about less important things and in this case, it may forget about sleeping. Also, we are social beings and our moods may get affected or stimulated by the people around us.
7. Get More Light
As soon as you feel sleepy, switch on more lights in the room. If possible, let the natural daylight into your room (you can also go stand near the window for a couple of minutes if you work in a cubicle). This is our mind’s mechanism, which means the moment it is exposed to dim or low lights, it may signal the brain to switch off and sleep. According to some studies, exposure to bright light helps in increasing wakefulness and alertness. So, if you are feeling drowsy, try making the room brighter by switching on more lights.
8. Splash Some Water
When your eyes are almost on the verge of shutting, rush to the washroom and splash some cold water on your face. Do it a few times; cold water is great for jolting you awake and getting you back from your sleepy mode to active mode. Also, our body’s psychological response to water is also helpful in getting you back on your toes from a restful state.
9. Pick Up Something That You Like
Sometimes when the monotony sets in or you do not like what you may be doing at present, it may make you uninterested and sometimes, may make you feel sleepy too. However, we seldom feel lazy doing the things that we enjoy doing. Therefore, if you feel so bored that sleep strikes you, it will be a good idea to pick up something that helps you stay motivated and happy. Once you feel energized, you may get back to doing what you were doing in the first place.
10. Chew Some Gum
Chewing some minty fresh gums may do the trick in keeping you awake. This is because when you chew these mouth fresheners, you work on your facial muscles and the blood gets pumped up, and in short, it helps in keeping those yawning sessions at bay. So, the next time you feel droopy, pop in the gum and get working.
We hope that some of the above-mentioned tips may come handy and may help you in staying awake at work. Happy working!
Also Read:
Ways to Become Better at Your Job
Surviving the Workday When You’re Sleepy!
Tips to Boost Your Self Confidence at Work Read more
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What You Should Eat After a Workout Session
You put your sweat and blood into your workouts and think that you are making progress, but are you? To maintain a healthy weight, it is absolutely important to hit the gym, but going to the gym alone won't keep you in shape. What you eat post your workout sessions also contributes to your health. Find out what you should eat after a workout session.
Which Important Macronutrients Must Be Included in a Post-Workout Diet?
There are a couple of macronutrients you should be aware of if you want to make the most of your diet. They are - carbs, proteins, and fats. It's easy to overlook their importance but when you get them in the right amounts, you will achieve your weight loss and fitness goals soon.
1. Carbs
Carbs help in building muscle and burning fats. While consuming foods rich in carbohydrates is important, you should not overdo it. Make sure you get your carbs to protein ratio right. Ideally, it should be 3:1. For instance, if you consume 40 grams of protein, you should aim for 120 grams of carbs in a day. When your glycogen stores get depleted through intense training, your muscles begin to break down. But carbs will help build up your glycogen stores. However, you shouldn't go for any carbs. Opt for complex carbs as they will keep you full for long. You can consume brown rice, quinoa, amaranth, and black rice.
2. Proteins
Proteins help build and repair muscles. Exercising triggers the breakdown of muscle protein in the body. To make up for this loss, consuming protein-rich foods is necessary. Also, when you make your post-workout meals protein-rich, it helps in building muscle tissue.
3. Fats
Fats slow down the digestion and may inhibit nutrient absorption when you include it in your post-workout meals, but it won't negate its benefits. In fact, a little bit of fat even promotes optimal glycogen synthesis.
When to Eat After a Workout Session
You should have your post-workout meal within an hour of your workout session.
What to Eat After a Workout Session
What you choose to eat post-workout is just as important as when you eat it. Here are some foods you should be reaching out for once you've got that sweat running.
1. Whole Eggs
Whole eggs contain more protein than egg whites. By eating whole eggs, you can meet your protein requirements and build muscles. Whole eggs can supply your body with nutrients like phosphorus, iron, healthy fats, and more, letting your muscles synthesize and use the protein efficiently.
2. Tart Cherry Juice
Tart cherry juice is good for recovery after intense endurance and resistance workout. Tart cherry juice is a good source of antioxidants and is loaded with nutrients. And the icing on top - it can help you get a restful sleep too.
3. Ricotta Cheese
A little bit of ricotta cheese is enough to kickstart the anabolic response in your body after a single bout of resistance training. Ricotta cheese is a good source of essential vitamins and minerals, and can provide your body with proteins too!
4. Smoked Salmon
The omega-3s in smoked salmon and other varieties of fish seep into your muscles and trigger protein synthesis. Also, these fatty acids are known to reduce inflammation response in the body, thus relieving muscle soreness and promoting faster recovery times. It's one of the best after-gym meals when combined with salads.
5. Sweet Potatoes
If you've taken a hit and you're low on energy levels after your workout, it's time to load up on the carbs in your diet after the gym. Sweet potatoes are a great option since the body uses it up as a fuel source instead of storing it as fats.
6. Herbal Teas
Herbal teas like yerba mate tea and green tea are jam-packed with antioxidants and vital nutrients that can boost your immunity and metabolism. As a result, you will burn more calories after your workouts and even get your energy levels back. You can have herbal teas along with some healthy food after exercise.
7. Whole-Grain Bread
Whole-grain bread like brown bread can help you meet your recommended carb intake without breaking a sweat. Your muscles will recover faster too and they're not bad like simple carbs.
8. Quinoa
Quinoa is a superfood in its own league and a gluten-free grain for those who follow a plant-based diet. It contains all the important amino acids required by your body, making it a complete source of protein, even comparable to that of meat-based diets. If you want to eat after a workout to lose weight at night as a vegan, eat this.
9. Cottage Cheese
Cottage cheese is a good source of protein. It is a much-needed nutrient for maintaining muscle mass post-workout. You can eat it after a morning workout with smoothies.
10. Whey Protein Powder
If you don't have enough time to prepare a healthy dish, you can opt for whey protein powder. Since you mix it with water and drink up, it gets digested a lot quicker compared to solid foods. You can also buy whey protein powder supplements that come in different flavours and enjoy.
Foods You Must Not Eat After Exercising
While there is a list of foods you should eat after your workout, you should also know what not to eat after your workout. You want to stay healthy, right? So watch out for these!
1. Ready-Made Smoothies
Remember those convenient smoothie mix sachets which you simply stir in water and drink up? Avoid these ready-made smoothies as they contain tons of added sugar, which may affect your fat burning process post-workout.
2. Spicy Foods
Spices or spicy foods, in general, take a lot of work to digest. And since your body recovers after a workout, you should give it foods, it can quickly digest so that it doesn't overwork itself. Say no to cayenne pepper, Tabasco sauce, and everything spicy.
3. Aerated Drinks
We know aerated drinks are tempting, but they are not healthy! When you drink soda after a workout, you may feel bloated. So, aerated drinks are best avoided. You can drink and reach out for mineral water instead or fresh veggie juices.
4. Junk Food
Junk food is high in calories. You can pack on a couple of pounds just by eating a few pizzas and burgers. Add to that the transfats, bad cholesterol, salt, and added sugar, and you've got a recipe for disaster.
5. Chocolate
Chocolates are loaded with sugar. If you're absolutely craving something sweet, go for a banana or better yet, mix one teaspoon of raw cacao powder with two tablespoons of coconut oil, a bit of smidge and cinnamon and eat that.
6. Energy Bars
Most of the energy bars you find in stores are loaded with sugar and high-fructose corn syrup. They can spike up your blood sugar levels. Yes, they have protein, but they also have that other harmful stuff. So energy bars are best avoided.
7. Energy Drinks
Although energy drinks are marketed in a way that suggests that they will improve mental alertness or help in physical stimulation, they don't. Energy drinks contain refined sugar in them, which can spike your blood sugar levels and won't do any good to your body. You should reach out for coconut water if you need energy.
8. Raw Veggies
Now, don't get us wrong. We are not saying that raw veggies are bad, but the problem is that they are high in fibre and water content. They can fill you up all too quickly and are low in calories and protein/carbs. So they don't meet the criteria when it comes to stocking up on nutrients after your workout. Save them for snacks or dinner instead.
Post-workout Meal Ideas With Recipes
Now that you know what to eat and what not to eat after your intense workout routine, here's a list of recipes that'll help you out.
1. Rye Cracker and Eggs
It's one of the classics and we are sure you will love it.
Ingredients
A few hard-boiled eggs
1/4 cup of plain Greek yoghurt
1/2 teaspoon of yellow curry powder
A pinch of salt
Rye crackers
How to Make
Mash the eggs and mix well with the Greek Yogurt.
Spread this over the rye crackers, garnish with salt and curry powder, and enjoy!
2. Salmon Wrap
Craving wraps? Try this delicious protein-packed recipe.
Ingredients
2 tablespoons of cream cheese
One whole-grain wrap (small)
1/3 cup of smoked salmon
1/4 cup of pickled beets (sliced)
A few pinches of arugula
How to Make
Layer the cheese on the wrap.
Fill it up with the rest of the ingredients, roll up, and enjoy.
3. Sweet Potato Meal
If you like sweet potatoes, then this meal is for you. Try this recipe and enjoy!
Ingredients
1/2 teaspoon of ginger powder
1/3 cup of applesauce
1 medium sweet potato (peeled and cubed)
A handful of dried cranberries and pumpkin seeds
How to Make
Cook the sweet potatoes with water in a microwave.
Mash the potatoes and drizzle apple sauce and ginger powder over it.
Top up with the cranberries and pumpkin seeds and enjoy.
FAQs
Here are a few frequently asked questions about post-workout meals.
1. Do I Need to Eat After a Workout If I Ate Before?
Yes, you must eat within 45 minutes to 2 hours after your workout.
2. What Will Happen If I Don't Eat After a Workout?
Your glycogen stores will get depleted and your muscle proteins might breakdown. This might lead to an injury in your next workout, and you might end up losing lean muscle mass too.
3. Is it Essential to Have a Recovery Drink After Working Out?
If it's completely natural like a smoothie, then yes. It will replenish your electrolytes and hydrate you. You will also get carbs and protein.
Now you know what all you should eat after working out. Don't stress too much and have fun. Also, don't forget to eat and meet your protein to carb requirements.
Also Read:
What and When to Eat Before a Workout?
Exercise to Increase Physical Stamina and Strength
Effective Morning Exercises That Will Make You Feel Great All Day
Excellent Health Benefits of Jogging Read more
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Contribution – “Come let me tell you how did thyroid ruined My life”, said Sammy
I am sorry to say this, she shouted at the top of her voice, but yes, Being sick is okay. Being in hospital is okay. Being plastered is okay. But having thyroid is like hell.Thyroid has given me so many gifts like you can seeDepressionLazinessWeight gainVertigochange of skin toneDry skinIrregular periodsIrritation 24*7Loss of hairAlopeciaWeak bonesTrembling handsVoice change and what not!!!!!
At times it feels that why the hell i m alive? Is anything else left to be apart of me. I m never alone. All these always accompany me. I feel so shattered.But then i have my motivation, my family. They encourage me to work for my self. I hate seeing myself in mirror. They force me to love my self. And then i start that race to lose weight but laziness wins and depression over powers my will. Again back to the pavillion.Does it happen with you?What do you do to over come it?How to you motivate your self?
Sammy, asked the therapist.
And the therapist just smiled. This is life Sammy. You have to live it. Try and be happy.Sammy was like, just rewind and hear what i just spitted out of my mouth. Nothing is left. Nothing can be done. Everybody wants me to be happy. But how??
The therapist said, ” meditate, watch television, play with kids, help you parents.” Above all pray.Sammy was like should i become a yogi?? Just at tender age of 13.
Can you or the doctor take out this thyroid from me so that i can live a normal life?
It is really difficult to make growing kids understand that we can really live a normal life with thyroid too.“Anxiety rules themRigid their thoughts becomeWeak they feelloneliness rulesmockery they faceBut still, looking at parentsThey try to out raceThe guilt that they are sick”.
Disclaimer: The opinions expressed in this post are the personal views of the author. They do not necessarily reflect the views of anyone else.
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Dr Ghouse
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A. For the query asked needs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
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A. hi
yes
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