I am sorry!
Being a proud Indian. And why timing your protein intake does not matter.
Every Sunday I share what I learn about health, money, business and living a life of purpose. You can also follow me on LinkedIn. If you connect with any story, do write back; I read and respond to every email I get. Here is what I learnt last week:
I am sorry! Why those are the most powerful three words in a relationship.
I am a proud Indian. Team India has a bright future.
Does consuming protein before or after you workout matter? No.
You can access previous editions of my weekly emails here. Let’s begin!
(1) I am sorry!
I'll take the recent example between me and my wife to drive home the point that "I am sorry" is one of the most powerful three words in any relationship.
In a recent flight, one of the three bags we checked in did not arrive. The airline was aware of the fact that they had messed up and wanted to get us the luggage as soon as possible. But when the officer asked me for my boarding card I realised I had lost it. Tired after a long journey and worried that she may lose her belongings, this triggered my wife to show her discontent. That stressed me out. A few tense words were exchanged between us.
We filled out the paperwork, got assured that we would get the bag in two days, and headed to the hotel in eerie silence.
When the emotions had dissipated, my wife said "I am sorry I lashed out at you." I said "it's ok." We hugged each other. There was healthy closure.
I've initiated my fair share of "I am sorry's". I am not an angel.
I have also been at the receiving end of relationships in which apologies are never made or meant. When two points of views see the same situation very differently then negative interactions do not find a peaceful end. Sometimes such dialogues are unavoidable and inevitable. However, in such scenarios, the issue along with the negative feelings that they carry leave an open loop that festers. These unresolved open loops end up impacting the relationship negativity. The more often they happen, the more they pile up, till eventually something breaks.
One should have the ability to both apologise as well as accept apologies. It's the easiest hack to healthy relationships.
P.S. When you say "I am sorry" you should mean it. And you should definitely not follow it up with a reason that sounds like you are justifying what you said or did. A justification usually nullifies the apology.
(2) I am a proud Indian
15th August 2024 was India's Independence Day.
As a country we found freedom only 77 years ago. That is not a long time! My mom is older than my country! In comparison the USA is 248 years old. They have had 3x the time that we have had to build their country into a developed economy.
We have come a long way since we became independent. We are the world's 5th largest economy. Before the end of this decade we would have surpassed Germany and Japan to become the 3rd largest. But India is still a poor country. In terms of per capita income, we stand 136th out of 195 countries. That is in the bottom third percentile. Yet we also have some of the richest people in the world. Every 15 minutes, a new millionaire is born in the country. 40,000 Indians became millionaires last year alone. 9 of the top 100 richest people in the world are Indians. Give us the time that the US has had and we will do wonders!
India is home for me. I was born in Delhi. I have lived in Delhi for the majority of my 40 years. My parents made decisions that allowed me to live and study with those who live in the top percentile of the country. They did their best to give me all the opportunities that a growing India could provide. I took the opportunities that they offered and then put on the entrepreneur hat right after graduating from university. I built someone else's business from 0 to 100+ crores. That business successfully sold because of what I built with my team over a period of 17 years. This gave me the confidence to believe that I know how to build - build teams, build processes and solve problems. I have grown with India.
There are so many problems to solve in India that the opportunities are aplenty. We are still so young! There is opportunity to do better in almost everything. I am immensely interested in health so I chose to invest in a business that offers India the ability to eat and drink clean. India is the diabetes capital of the world. WTF! This is a diet problem that can be solved if we make it easy for Indians to eat and drink healthy when they get hungry. Companies like The Whole Truth have done an amazing job in shifting people into a healthier way. But there is room for many others because the problem is so big.
Building a country, like building a business, is hard work. There are so many moving pieces. There is luck. There is competition. The odds are against you. But your job as a citizen or as an entrepreneur is to be the change you want to see. Do not litter. Stop at red lights. Eat healthy so that you can be an example for your family and friends. Do the work. Focus on the process and end each day with some progress. Push the needle a little further. Try. If it doesn't work then reset and try your next idea. There is no guarantee that you will succeed. There is definitely a guarantee that you will fail if you never enter the ring. Grow with India!
(3) Does consuming protein before or after you workout matter? No.
In a study of 31 resistance-trained men who were already on high-protein diets, researchers investigated whether the timing of protein intake around workouts made any difference in muscle growth or strength gains. The participants, with an average age of 24 and about three years of training experience, consumed 2 grams of protein per kilogram of body weight daily and either took 25 grams of whey protein immediately before and after exercise, or three hours before and three hours after exercise.
The study found that the timing of protein intake—whether right before and after workouts or several hours apart—did not significantly affect muscle mass or strength gains. Both groups showed similar improvements in muscle size, leg and chest strength, and endurance exercises like pull-ups. Additionally, blood markers related to muscle and protein metabolism, such as urea nitrogen, also increased similarly in both groups.
Practical Takeaways:
Protein Timing: If you're already consuming enough protein daily, the exact timing around workouts may not matter as much for muscle growth or strength.
Focus on Overall Diet: Ensuring adequate protein intake throughout the day seems to be more important than focusing on the timing of individual protein doses.
Consistency in Training: Both groups improved with consistent resistance training and protein intake, emphasizing the importance of regular workouts and diet adherence.
This study suggests that if you’re getting enough protein, you can focus more on consistency rather than stressing about exact timing around workouts.
Harsh Batra (LinkedIn)
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