Foods to Pack in Your Gym Bag

The foods that you eat before and after a workout are extremely important, as different foods will be able to fuel you in different ways. If you have been confused about the best snacks to pack in your gym bag, here are a few ideas.

Yoghurt

Pre-Workout: Greek Yoghurt with Berries
Greek yoghurt with berries is a great pre-workout snack, as the yoghurt contains a combination of whey and casein, meaning that you are getting a great balance of slow and fast-digesting proteins, which provide your muscles with the amino acids that they need during a workout. The yoghurt will take between four and six hours to digest, while the berries, which are a great source of carbohydrates, will take around two, giving your body long-lasting fuel.

Post-Workout: Tart Cherry Smoothie with Fresh Ginger and Whey Protein
Smoothies are always refreshing after a gruelling workout, and a tart cherry smoothie, along with some fresh ginger, will go a long way in helping to reduce inflammation, preventing any soreness. When it comes to the whey protein, around 30 grams of this is the optimum amount, as this will help to stimulate synthesis and growth within your muscles.

OROGOLD Foods to Pack in Your Gym Bag woman on grass eating banana.jpg

Pre-Workout: Bananas
Bananas are an easy snack to carry around, and are absolutely packed with potassium and complex carbohydrates. Both of these can significantly help with nerve and muscle function, so even if you do not enjoy eating bananas on their own, try adding them to a smoothie or some Greek yoghurt.

Post-Workout: An Orange and a Hardboiled Egg
Eggs are often considered to be the perfect food, and hardboiled eggs are extremely portable, and make for a great post-workout snack. The protein in the eggs will help to repair your muscles, but try to choose eggs that are organic and free-range, as studies have shown that these are usually much higher in the fatty acids that help to prevent any inflammatory damage that a vigorous workout may have caused. Oranges contain high levels of potassium and water, which will help to rehydrate you and replenish energy.

Pre-Workout: Oats with Almond Butter
If you are heading for a high-energy workout, then carbs will be your best friend, which is where the oatmeal comes in. However, in order to keep yourself feeling satisfied for the next few hours, cook the oats with some almond butter, as this is also a great source of magnesium, which is necessary for muscle contraction and relaxation.

Vegetable omelette

Post-Workout: Vegetable Omelette
Eggs are extremely high in leucine, which helps to trigger the synthesis of protein in muscles, which is why they are such a great post-workout food. By packing your omelette with lots of different vegetables, you will be providing your body with a wide range of vitamins and minerals to help it to recover, from red bell peppers for vitamin C to pineapples for bromelain.

When it comes to pre and post-workout snacks, remember that timing is everything. The ideal time to eat is around thirty minutes to three hours before a workout, and within twenty minutes after working out, as this is necessary to keep your muscles healthy.

Cruise Wardrobe Essentials

Woman enjoying a cruise

With different temperatures along the way, a few specific dress codes to adhere to, and limited storage space in cabins, packing for a cruise is definitely not easy. Fortunately, with some clever advance planning, you will be able to put together a concise selection of cruise wardrobe essentials that will work for just about every occasion while you are away.

Swimwear and Accessories
If your cruise ship has a swimming pool, then swimwear is a must. It is always a good idea to bring along at least two pairs, so that you have something to wear while the other is being washed and dried. Cover-ups are also necessary, so that you can easily transition from the pool to other parts of the ship. When it comes to accessories, sun protection is a must, as are sunglasses and sun hats.

Woman enjoying a cruise

Casual Day Wear
During the day, you will generally be dressing quite casually, so items such as shorts, jeans, t-shirts and tank tops are essential. You will also need a few warmer items in case you encounter some unseasonably cold days out at sea, as well as some sandals or other comfortable shoes to walk around the ship,

Shore Excursions
You are likely to be making a few shore excursions along your cruise ship’s points of call, so keep in mind that you will need appropriate clothing for this. If you plan on doing some snorkeling or diving, function swimwear is a must, while those that want to visit religious or cultural sites should bring along some modest clothing, so as not to offend.

Woman drinking champagne in a yacht

Evening Wear
When it comes to evening wear, each cruise ship will usually have their own dress code that passengers must follow, and while shorts and tank tops are generally not allowed, casual wear is still accepted. This can include dress slacks with a blouse, or a casual cocktail dress. Of course, there may be a few formal nights where some passengers do go all out with tuxedos and gowns, but this is not usually essential.

Extras
There are a few other essentials that are likely to come in handy whilst you are on your cruise. A lightweight rain jacket will be your go-to item on rainy days, both on board as well as on shore, while a dressy shawl will not only keep you warm in chilly air-conditioned rooms, but will also instantly make your outfit appear much more formal. If your cruise ship has a gym on board that you will be making use of, then a pair of workout clothes will also be needed.

When choosing individual items to bring on your cruise with you, try to pick garments that can be worn interchangeably, and that can be used to create a number of different outfits, so that you still have some choice while out at sea. Your cruise ship is also likely to have some laundry or dry cleaning facilities, meaning that you will be able to wear your items multiple times, saving you some valuable space.

Wearing Makeup to the Gym: How Much Harm Does It Really Do

Opinions on wearing makeup to the gym are incredibly varied. Some women swear by it, but others will go on and on about horror stories they’ve heard. It makes it difficult to tell what the facts are so that you can make a decision for yourself. Fortunately, OROGOLD can offer you a few simple tips and explanations as to why there are so many opinions. None of these will surprise anyone who invests their time in a good skin care routine, but it might never have occurred to you to think about what you knew in these ways. You can wear makeup to the gym. The catch is that you need to apply your skin care smarts when doing it.

Woman working out in a gym.

Pores and Exercise
If you’ve got problematic skin, then you likely already shy away from heavier makeup most of time. It can clog up your pores and make you more prone to breakouts. These principles apply to people with less problematic skin when working out. If you’re wearing foundation to the gym, then you won’t be able to swear and particular foundations are likely to sink into your pores as they open up from exercise. The fact is that the exercise itself is part of a healthy overall body and skin care routine. Body heat and sweat will open up your pores and make post-exercise exfoliation and skin care even more effective than skin care without exercise. However, you can’t wear foundation. You also run into the problem with foundation that sweat can make it run and disrupt your look in various ways.

Woman at the gym

Minimal Makeup
Sweat isn’t just going to mess up foundation though. This means you need to think about what kind of makeup you want to use at the gym. Focus on the smaller things that you can do. Focus on lip gloss or color that lightly complements your face rather than dramatic colors. Similarly, go for simple eye makeup. Eyeliner and mascara are fine, but you can do without eyeshadow. The trick with eye makeup is that your eyeliner and mascara need to be waterproof. Sweat will probably get in your eyes if you’re exercising, and non-waterproof eye makeup is likely to run. This isn’t a foolproof way around the problem though. Wear a headband or another means to keep sweat out of your eyes if you want to wear eye makeup, but remember it is better to do without the eye makeup if you can.

Woman cleansing her face

Cleanse BEFORE You Exercise
This may seem a bit counter-intuitive at first, but this is a good thing to remember. As we highlighted earlier, exercise opens up your pores through body heat and sweat. The same problem with foundation exists simply from not cleaning your face well before you go for a workout. Any accumulated grime can wind up clogging your pores. As a result, OROGOLD recommends that you find a good, light cleanser for use before any exercise routine you start. This will clean your skin and help you feel like your skin is cleaner and more vibrant before you set out. Getting into this habit can help you deal with any self-consciousness from using less makeup than usual at the gym.

There’s only one major question that’s likely left in your mind now. Yes, you can use concealer on problem areas. Just keep in mind OROGOLD’s suggestions and tricks when you use it at the gym. Less is more when it comes to makeup at the gym. No matter what anyone tells you, you don’t need to surrender looking good when you exercise. All you need to do is stay smart about it and aware of your skin’s needs.