fitness

10 Most Common Gym Injuries (and How to Prevent Them)

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By Jennifer Fox

Injury—the word alone is enough to strike fear into the heart of any athlete. We’re in our fitness groove, setting personal bests and seeing results, only to find ourselves suddenly sidelined by unexpected pain.

But rather than being depressed about the gym sessions we’re missing, we can take this opportunity to analyze why the injury occurred and how to make sure it doesn’t happen again.

Here are 10 of the most common workout injuries—plus crucial tips on how to prevent them.

Click here to read the article slides https://www.active.com/fitness/articles/10-most-common-gym-injuries-and-how-to-prevent-them/slide-3

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Get Moving This Winter! How Exercise Can Help You Stay Healthy and Fit.

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By Conqueror Team

Winter can be a tough season for many of us, and it can be hard to find the motivation to keep moving and stay active. But exercise isn’t just about getting into shape; it’s about taking care of your health, both physical and mental. In this blog post, we’ll explore the benefits of exercise during the winter months and give you some ideas of how you can stay active while still staying safe.

The Benefits Of Exercise During The Winter Months


Exercise has many well-known benefits, such as improving heart health, reducing stress levels, and aiding in weight loss. But did you know that exercise can also help boost your mood during the winter months? Research shows that exercise releases endorphins which can help reduce feelings of depression and anxiety. Plus, regular physical activity is associated with lower rates of seasonal affective disorder (SAD). So if you’re feeling down or lonely during the winter months, make sure to get out there and get moving!

It’s also important to remember that even though temperatures may be cooler outside in the wintertime, our bodies are still able to burn fat more efficiently when we exercise in colder weather. So don’t let chilly temperatures stop you from getting outside for a brisk walk or jog – just make sure to bundle up first! You should also aim to stay hydrated throughout your workout as dehydration can lead to fatigue or dizziness.

Fun Ways To Keep Active This Winter


If you’re looking for ways to stay active during the cold winter months, there are plenty of fun activities that can get your heart rate pumping without having to leave the house. Consider trying one (or all!) of these enjoyable exercises:

  • A good old-fashioned game of tag in the backyard with family members or friends
  • A yoga session with an online instructor or following along with a YouTube video at home
  • A dance party using your favourite music playlist
  • An at-home strength training routine using bodyweight exercises like planks and squats
  • A virtual fitness class via Zoom or another streaming platform.

No matter what kind of exercise you choose this winter season, remember that it is an important part of staying healthy both physically and mentally. Exercise helps boost moods, strengthens muscles and bones, increases energy levels, and reduces stress levels – need we say more? Make sure to take time for yourself each day to get up and move – your body will thank you! If you’re ever feeling unmotivated this winter season, just remember why it’s so important for us all to stay active – no matter what temperature it is outside.

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Get Fit and Fabulous in 2023 with These Easy Exercises

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By Conqueror Team

Fitness is a key part of staying healthy and feeling great. But too often we put off going to the gym or hitting the pavement for a jog because it seems like too much work. Well, not anymore! We’re here to tell you that getting fit doesn’t have to be hard. In fact, you can do simple exercises from the comfort of your own home that will help you get fit and fabulous in 2023.

Bodyweight Exercises


One of the easiest ways to get fit without having to leave your home is by doing bodyweight exercises. Bodyweight exercises are movements that use your own body weight as resistance. This type of exercise is great for building strength, endurance, and flexibility; plus, you can do them anywhere, anytime! Examples of bodyweight exercises include pushups, squats, lunges, mountain climbers, burpees, and planks. All you need is a little space and some motivation!

Yoga


Yoga has been around for centuries but it has recently become more popular than ever before. It’s no wonder—yoga offers a great way to stay active while also calming the mind and improving flexibility. There are many different types of yoga poses (asanas) that target different areas of the body; plus there are endless variations so you can never get bored. Start with beginner poses such as cat-cow stretch or downward facing dog; then gradually add more advanced poses like warrior one or triangle pose as your skills improve. Yoga can be done virtually anywhere with just a mat or towel!

High-Intensity Interval Training (HIIT)


HIIT workouts are short bursts of exercise followed by short rest periods. This type of workout is great if you don’t have much time but still want to get a good workout in. HIIT workouts combine both cardiovascular activities with strength training moves so they offer an effective full-body workout perfect for any fitness level. Some examples of HIIT exercises include jumping jacks, running in place, burpees, mountain climbers, jumping squats, and plank jumps. All these exercises can be done at home without any equipment.


Conclusions

With just a few simple exercises done right from your home (or wherever!), you can get fit and fabulous in 2023! Whether you prefer bodyweight exercises or yoga or even high-intensity interval training (HIIT), there’s something for everyone when it comes to getting fit this year—no gym membership is required! So what are you waiting for? Get started today on your journey towards better fitness this year—you won’t regret it! Happy exercising.

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The Top 5 Foods to Boost Your Stamina for Long Days

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By Conqueror Team

For athletes, labourers, or anyone who values their endurance, stocking up on foods that will help you make it through a long day is crucial. What you put into your body will directly affect how your body performs. If you’re looking for a boost to help you make it through those extra-long days, look no further than these five staples.

Oats


Oats are a complex carbohydrate, which means they’ll digest slowly and provide you with long-lasting energy. They’re also packed with fiber and vitamins that are essential for healthy cell function. For an extra stamina boost, mix in some protein-rich ingredients like chia seeds, milk, or yogurt.

Bananas


Bananas have been called “nature’s power bar” for good reason—they’re an excellent source of energy. They contain three natural sugars—sucrose, fructose, and glucose—which are all easily digested and quickly turned into fuel for your body. Bananas are also rich in potassium, which is essential for muscle function. Eat one about 30 minutes before you need sustained energy, such as before a run or during a long workday.

Beets


Beets get their bright colour from betalains, which are powerful antioxidants that help protect cells from damage. But beets aren’t just good for your insides—they can improve your stamina, too. That’s because beets contain nitrates, which your body converts into nitric oxide. Nitric oxide helps improve blood flow and oxygen delivery to muscles, which enhances exercise performance. Add some cooked beets to your next salad or roast them as a side dish.

Salmon

Salmon is rich in omega-3 fatty acids, which have been shown to decrease inflammation and improve heart health. But omega-3s can also give your stamina a much-needed boost. One study showed that people who took omega-3 supplements were able to exercise for longer periods of time without becoming as fatigued as those who didn’t take them. Another study found that athletes who took omega-3s had less post-exercise muscle soreness than those who didn’t supplement with them. Add salmon to your weekly meal rotation to give your endurance a natural boost.

Coffee

Coffee isn’t just for mornings—it can give your stamina a serious boost, too. That’s because coffee contains caffeine, which has been shown to improve physical performance by increasing alertness and improving coordination. Caffeine can also help you exercise for longer periods of time by delaying fatigue during strenuous activity. Just be sure to limit yourself to 400 milligrams of caffeine per day—about four cups of coffee—to avoid unpleasant side effects like jitters and insomnia. drink coffee black or with a small amount of milk and sugar to keep calories in check.

Don’t let your stiff joints become a pain in the neck.

Five Ways A Nursing Mom Can Lose Weight

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By Conqueror Team

Becoming a mother is one of the most beautiful life experiences. However, growing a tiny little body inside yours causes a lot of emotional as well as physical changes. Women are advised to eat healthily during pregnancy and avoid strenuous exercises to promote their baby’s healthy growth. Generally, six weeks after giving birth, moms are given the go-ahead to hit the gym.

Breastfeeding is healthy for both the mother and the baby. However, women who nurse their babies tend to lose weight faster compared to other mothers. Although potentially desirable, rapid weight loss can be unhealthy for the mother.

Article Summary: In this article, you will get to know how to lose weight without compromising the quantity and quality of your breast milk. The following tips should be kept in mind when new mothers are trying to get back in shape:

1.      Eat healthy meals and avoid crash dieting;

2.      Keep hydrated;

3.      Easy postpartum exercises;

4.      Build up stamina;

5.      Take care of your mental health.

Eat Healthy Meals And Avoid Crash Dieting

The quality of the mother’s diet is essential for breast milk quality. Be mindful when choosing what you eat and avoid zero-calorie items. Make sure your diet includes a hefty quantity of vegetables and fruits. Rice and whole grains are good nutrients for breastfeeding mothers, but they must be mindful of the serving size. Proteins are also an essential and suitable choice for weight loss. Finally, including eggs, spinach, nuts, and olive oil in meals ensures the diet includes healthy fats.

Keep Hydrated

Water is essential for losing weight and maintaining a healthy breast milk supply. Breast milk is made up of 90 per cent water so it is vital to stay hydrated – drink at least 10 to 12 glasses of water per day. Dehydration results in frequent headaches and a confused mind. Sweating during exercise also causes water loss, so replace it with drinking additional water.

Easy Postpartum Exercises

Exercise is essential for achieving the desired weight loss target. Try to build a regime that doesn’t involve intensive workouts and, instead, includes stretching exercises, straightforward weightlifting, yoga, walking and jogging. You can also incorporate Kegel exercises to strengthen the pelvic muscles.

Build Up Stamina

After getting the go-ahead from the doctor, you might feel the urge to work out day and night to get back into shape. This is an unhealthy choice! Keep yourself motivated by breaking your targets into smaller chunks.

Remember, your baby relies on you for nutrition, so working out like a maniac is not a good option as it may negatively affect your breast milk supply.

Take a few weeks to build up the stamina for strength training and high-intensity exercises. The easy way to resume building stamina would be walking, jogging, and yoga; stay alert for any discomfort symptoms while performing these exercises, especially if you have had a cesarean.

Take Care of Your Mental Health

Postpartum depression is common among new mothers. According to a study, around 10 to 15 per cent of mothers suffer from this mood disorder every year. The main contributors to this disorder are stress, genes and hormones. Many women also face eating disorders during this phase, resulting in either abrupt weight gain or unhealthy weight loss.

During the first few weeks after having a baby, mothers tend to fall victim to depression. The risk of this can be reduced through:

·  Counseling;

·  Medication;

· Strong family support;

· Taking one day at a time;

· Eating a healthy diet and getting proper sleep.

Bottom Line

New moms should stop comparing themselves to others. Every person has a different metabolism. Give yourself time and try some of the tips mentioned earlier. Have regular check-ups with your general practitioner and dietician to monitor the weight loss and always set an achievable weight loss target.

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How to deal with setbacks in weight/diet/health goals

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By Conqueror Team

Setbacks happen, and there is no need to stress about them over and over again!

Personal barriers can trigger setbacks and distract you from your motive, whether it is about maintaining a healthy life, following a diet or going to the gym. For instance, an injury can put a stop to your daily workouts, a family gathering can force you to overindulge, or an emotionally stressed moment can upset your healthy eating habits.

Either you can keep stressing over your intruded diet plan, or you can learn from the setbacks and turn it into motivation.

Want a piece of advice? Go with the second option.

Here are 12 recovery techniques to get you back on track.

  • Forgive yourself for going down the road of pessimism;
  • Set new goals;
  • Contact a nutritionist and ask them to make a new diet plan for you. This time a little easier than the last;
  • Focus on your nutritional health rather than weighing yourself over and over again;
  • Avoid stress at all costs. Keep yourself away from negative people and thoughts. Perform relaxation therapies like yoga for peace of your mind;
  • Get creative with exercise. Play different sports, compete on the run with your friend, plan a family hike, or you can go swimming;
  • Extract your frustration through exercise – just sweat it off;
  • Whenever you’re feeling down, reach the social support of your friends and family. Spend quality time with them;
  • Hire a personal workout trainer to get tailored services and attention;
  • Go slow, don’t take big steps at the start! Taking too much on can be overwhelming and can throw you off to your old humdrum habits;
  • Bare minimum. If you can’t go on a full-on diet and exercise routine, start small. Start by skipping bad sugary drinks and processed foods or adding a fruit or vegetable to your plate;
  • Set up a music player and make exercising fun. Pause your exercise for a while and dance wildly to your favourite songs because hey…! No one’s watching.

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This Is the Best Anti-Aging Workout, According to Science

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By Sarah Klein

A new study says endurance training and HIIT workouts may reduce signs of aging at the cellular level.

You’re already using anti-aging moisturizers and anti-aging eye creams–is it time to adopt an anti-aging workout, too?

A new study published today in the journal European Heart Journal says when it comes down to the anti-aging effects of exercise, cardio is queen. Endurance exercise–like running, swimming, or bicycling–and high-intensity interval training (HIIT) both slowed signs of aging compared to lifting weights–at least on the cellular level.

Here’s how the study went down: A team of German researchers divided 124 healthy but inactive adults between the ages of 30 and 60 into four groups. One group carried on with their non-existent exercise routines. The other three sweated it out for 45-minute sessions three times a week for 26 weeks.

The endurance training group walked or ran continuously. The HIIT group completed a warmup, four rounds alternating between faster and slower running, and a cool down. The resistance training group used eight different strength-training machines to complete a circuit of exercises including seated chest presses, lat pulldowns, and leg presses.

At the end of the study, people in both the endurance training and the HIIT groups had experienced anti-aging effects of their workouts, while the inactive and resistance training groups did not. Those turn-back-the-clock effects were measured at the cellular level, by examining white blood cells from blood taken before the start of the study and days after the final exercise session.

In those cells from runners and HIIT-ers, researchers noted two important changes: Their telomeres–the caps at the ends of chromosomes–lengthened, and telomerase–an enzyme involved in maintaining those caps–increased. These effects “are both important for cellular aging, regenerative capacity, and thus, healthy aging,” study author Ulrich Laufs, MD, of Leipzig University in Germany, said in a statement.

Telomeres naturally shrink over time, and as they do, cells die instead of continuing to divide. Cell death is bad news not just for wrinkles and gray hair, but for risk of age-related health concerns like heart disease, cognitive decline, and even early death.

So what was it about endurance and HIIT workouts that could stave off that shrinkage? The researchers hypothesize that those types of exercise affected levels of nitric oxide in the blood. Since nitric oxide increases blood flow and lowers blood pressure, it could in turn have affected the cell changes found in these two groups of participants.

This isn’t the first study to link exercise to telomere length. A team from Brigham Young University found that adults who jogged for 30 to 40 minutes five times a week had telomeres as long as those of people who were 9 years younger than them, for example. And HIIT workouts have been previously linked with additional anti-aging cellular changes. The new study, however, is thought to be the largest ever to directly compare the anti-aging effects on telomeres of different types of exercise.

Click here to read more https://www.health.com/fitness/anti-aging-exercise#:~:text=Endurance%20exercise%E2%80%93like%20running%2C%20swimming,least%20on%20the%20cellular%20level.

Best Apps for Workout Music

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By Conqueror Team

Alright, you have your yoga mat, your sweat-and-dirt-proof workout clothes, and your cucumber lemon water beside you – now, all you need is some good music to start your workout. You’ve scrolled through the whole app store but you still can’t find the perfect app that plays the music you want. Naturally, you’re devastated by now and about to give up and take those stupid leggings off – but worry not, because we’ve collated a list of the best music apps you can download to make your workouts more comfortable and more energetic!

Article Summary: In this informative article, you will learn about the five best music apps for working out. You can thank us later for such a great collection of apps.

Music is something that connects people of all ages around the world. There are hundreds of music-downloading applications available on Android and iOS, which allow you to enjoy the tracks you love effortlessly.

The 5 Best Music Apps

These are the five apps that will make your workouts seem like a breeze:

  1. WeavRun;
  2. RockMyRun;
  3. GYM Radio;
  4. Spotify;
  5. PaceDJ.

1. WeavRun

WeavRun is an app that makes the whole concept of working out a lot more comfortable. It plays songs that will help you with the exercises by changing the music’s tempo, depending on the rhythm of your movements. The music played is between 100 and 240 bpm. This has a significant effect on your energy and endorphin levels as you run because music truly is a driving force for many. You can download and use it for free for one month, and after that, the monthly subscription is $0.99. The app is only available to download on iOS for now.

2. RockMyRun

RockMyRun is an app that offers a bunch of pre-set playlists, or more specifically, professional DJ sets in plenty of genres, like pop, rock, electronic music, and techno. This app has the same tempo-tracking feature as WeavRun and you can also skip songs or manually increase or decrease the tempo of the song that’s playing. RockMyRun is available on both iOS and Android, with a subscription price of $4.99 per month or $35.99 per year.

3. GYM Radio

Аvailable for both Android and iOS, GYM Radio is exactly what it says it is – an app created for gyms only. The advantage is that they have all the necessary licenses for playing music, so it’s legal to play in public spaces. This application has divided its music into three main categories: Cardio, Gym, and Hardcore, all of which are suitable for the type of workout the gym members want to do that day. Another cool feature this app has is a “hall of fame”, which is simply a collection of photos people have taken of themselves through the app’s camera button. GYM Radio offers a 30-day free trial, after which you can purchase the PRO option for just $39 per month.

4. Spotify

We cannot forget about good old Spotify! This music app is undeniably one of the most accessible apps to use, and it’s also perfect for creating playlists you can listen to any time you feel like working out. The only disadvantage is that the app sometimes plays 30-second commercials that interrupt the music, but you can pay for the premium version that gets rid of the ads for $9.99/month. Other than that, the pros outweigh the cons, so it’s no wonder that Spotify has gained such popularity worldwide. You can also download some tracks if you happen to take your workout somewhere where you can’t access the internet.

5. PaceDJ

Rather than streaming music, this app goes through the music you already have on your phone or device and lets you choose the pace that you like, so that it can create the perfect playlist for your workout. The way it works is to start your workout with your desired tempo, and after a minute, PaceDJ creates a playlist using the songs that match your training pace. The app has two versions, Lite and Full. The Lite version is free, while the Full version costs $2.99 per month. PaceDJ is available on both iOS and Android.

Bottom Line

Not being able to find the right music for your workout can be frustrating and discouraging. Luckily, technology has come far and app developers have created the perfect solutions to (almost) all our problems. Nothing beats the feeling of a good, sweaty workout session – with the right music!

When in doubt – turn the music up.

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Quick Fixes for Sore Muscles

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By Lauren Bedosky

Sore muscles are one of the less pleasant side effects of exercise. Depending on the type and intensity of the workout, muscle soreness can range from barely noticeable to extremely painful.

Why Do Our Muscles Get Sore in the First Place?

Muscle soreness after exercise (also referred to as delayed-onset muscle soreness, or DOMS) signals that you caused damage to your muscle tissue, according to the American College of Sports Medicine. When this damage, or micro-tearing, happens, your body initiates the repair process by triggering inflammation at the injured site, explains Shawn Arent, PhD, CSCS, a professor and the chair in the department of exercise science at the University of South Carolina in Columbia and the director of its sports science lab.

Fluid accumulates in the muscles, putting extra pressure on the damaged areas, leading to that familiar sensation of tightness and pain that typically begins to develop 12 to 24 hours after your workout, Dr. Arent explains.

While you create a little bit of damage every time you exercise, certain types of workouts are notorious for higher levels of damage and — by extension — soreness. In particular, any workout that’s new to you, more intense than usual, or involves a lot of eccentric movements will likely cause more damage and soreness than other types of workouts.

It’s the eccentric, or lengthening muscle, contractions that are causing the soreness, says Jan Schroeder, PhD, a professor in the department of kinesiology at California State University in Long Beach. Think: walking or jogging down a hill, or the lowering motion during a biceps curl or chest press. Your muscles typically sustain greater damage during these types of movements than during concentric exercises (ones where your muscle is working as it is shortening). Muscles face a lot of stress during both types of movement, but fewer muscle fibers get recruited to carry out eccentric contractions versus concentric ones (such as curling a dumbbell or pressing weight overhead), according to a review published in the May 2019 issue of Frontiers in Physiology.

Some Muscle Soreness Is a Good Thing, but It Shouldn’t Last for Too Long

Torn, inflamed muscles sound bad — and we certainly want to minimize inflammation in our normal daily lives, because past research has shown chronic inflammation contributes to many chronic diseases — but some degree of inflammation can be an important signal for muscle growth and repair, according to Arent. If you help your muscles recover from the damage, they’ll likely grow back bigger and stronger, “so it’s not so much that we don’t want inflammation to occur, but we want to get it under control as soon as possible,” Arent says.

RELATED: The Best Exercises for Stronger Abs

And you probably want the soreness to go away so you can get back to moving and living pain-free.

RELATED: The Best Exercises for a Stronger Back

Keep in mind that you don’t have to be sore after a workout in order for it to be effective. Soreness means damage, and damage is fine in small doses, but you don’t have to create soreness-inducing damage every time you work out. “That shouldn’t be your goal,” Dr. Schroeder says. “You don’t have to be sore to know you had a good workout.”

Does Warming Up Lessen Post-Workout Muscle Soreness?

You may have heard that stretching can help prevent injury and soreness. But stretching your muscles before you exercise is probably not a good idea. “I’m not a fan of stretching before you start training,” Arent says.

A Cochrane review of 12 studies that looked at how stretching before or after a workout affected later muscle soreness consistently found that stretching did not have an effect on muscle soreness within a week after a workout.

Some evidence suggests that a dynamic warmup immediately before a workout could reduce muscle soreness up to two days later, but the reduction in soreness seen in the research has been very small.

6 Things You Can You Do During and After Your Workout to Ease Muscle Soreness 

While there aren’t any instant solutions — your muscles just need time to heal — there are some strategies you can use to ease soreness and aid recovery. Here’s what you should know.

1. During and After Your Workout: Hydrate

It might sound obvious, but staying hydrated is an important aspect of muscle recovery. Water keeps the fluids moving through your system, which eases inflammation, flushes out waste products, and delivers nutrients to your muscles, Arent says. 

The trouble is, it can be tricky to know if and when you’re dehydrated, as you’ll probably reach dehydration before thirst hits, according to Schroeder. The color of your urine provides a good indication: Medium or dark yellow signals dehydration, whereas pale yellow means you’re hydrated.

Just be aware that taking vitamin supplements may cause your urine to look darker than usual. Who will be affected, and by what types of vitamin supplements? That’s hard to say. “Everybody’s different,” Schroeder says. 

2. Immediately After Your Workout, Use a Foam Roller (Self-Myofascial Release) or Massage Gun

Self-myofascial release (SMR) is a technique used to release tension in muscles and connective tissues (foam rollers, lacrosse balls, and massage sticks are common SMR tools), helping to move the fluids that accumulate in the muscle after exercise.

A review published in November 2015 in the International Journal of Sports Physical Therapy found that foam rolling may help increase range of motion and reduce DOMS. Foam rolling, as well as other types of massage, increases circulation to deliver more nutrients and oxygen to the affected area, which helps reduce swelling and tenderness, Arent explains.

click here to read more https://www.everydayhealth.com/fitness/quick-fixes-for-sore-muscles.aspx

Benefits of Protein Supplements

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By Conqueror Team

For decades, protein supplements have solely been consumed by athletes, bodybuilders, and those who indulge in heavy exercise routines. It might have been a sports supplement used to enhance muscles but, nowadays, a lot of health-conscious individuals are using protein shakes in their diets.

Protein supplements have various benefits and can be found in the form of powder, solid food, or fluid formulation. The supplements are preferred over traditional protein sources because of their availability and reduced preparation time. A large population is currently using these supplements for weight reduction and muscle toning. Other possible benefits of protein supplements include:

  1. Nutrition

Those who struggle to meet their daily protein requirements can use supplements as an alternative. Older adults, weight lifters, athletes, and those with chronic illnesses may require more protein intake. Researchers have found that athletes involved in strenuous exercise training can benefit from having around twice their daily recommended protein intake, ranging between 1.4 and 2.0 grams per kg of body weight.

  1. Muscle Gain

Protein supplements may help if you want to gain lean muscle. According to a research study done at Rice University, an adult who is looking to put on muscle needs to strength train several days a week and increase his protein intake from 0.40-0.60 g per pound of his body weight to 0.60-0.90 grams.

  1. Recovery After Exercise

In addition to muscle growth, protein supplements can help in repairing damaged tissues and muscles. During workouts, the body naturally directs amino acids and energy to support muscle contractions. After the workout, your muscles go through a recovery phase. Drinking a protein supplement after the workout can help soothe muscles that may have been damaged during the exercise.

The supplement can also help in speeding up the recovery of sore muscles by reducing muscle damage and enhancing muscle performance and protein synthesis.

  1. It Helps With Muscle Growth And Recovery

Taking protein supplements will not only build and strengthen your muscles, but it can also prevent muscle breakdown. Combining exercise and regular activity with high protein intake will promote muscle growth and strengthening.

High-quality protein supplements are rich in branched-chain amino acids (BCAAs) and contain essential amino acids. One of the BCAAs (Leucine) plays a crucial role in stimulating muscle growth and recovery after endurance and resistance training. As such, protein shakes, for instance, are very convenient for athletes who are always on-the-go.

  1. It Promotes Satiety And Boosts Metabolism

Proteins will make you feel fuller than fats and carbohydrates. This may be beneficial to athletes who are always fueling up their bodies for an extended period of time. The supplement’s ability to reduce hunger levels and appetite helps in the reduction of calorie intake, which is a key factor for those trying to achieve weight loss.

Along with the reduction of appetite, taking protein supplements boosts metabolism. Your body utilizes energy to digest and make use of nutrients in the food you consume. This is referred to as the Thermic Effect of Food (TEF), and protein’s thermic effect is greater than that of fats and carbohydrates. If you are looking to lose belly fat or want to get the ideal body composition, consider replacing carbs with protein.

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