 Image credit: Meghan Holmes from Unsplash.com Arguably, the only thing more important than working out correctly, is recovering correctly. Immediate or short-term recovery is the most common form of recovery. This short duration of time allows the body to rebuild muscle fibers, making them stronger than they were before. Sleep is another crucial component of correct recovery. Athletes who are sleep deprived are at risk for losing aerobic endurance levels as well as decreased production of human growth hormones (HGH) — a hormone that is active during tissue repair. Workout recovery supplements also serve their own important role in the recovery process.
How can supplements help? Long stretches in the gym at high intensity may seem like the best way to get that summer bod, but too much time in the gym can actually halt your progress. Make sure to leave some time to recover and recuperate. Workout recovery supplements help your body with this process and re-energize your body before you step foot in the gym again. Many recently converted health nuts like to determine their progress based upon how sore they are post workout. NO BUENO. Sore muscles means it’s time to stop. Returning to the gym anything less than 90% fit is a one way ticket to injury. Thankfully these workout supplements help speed up the recovery process, getting you out of bed and back in the gym quicker. Botanic Choice Creatine Creatine is every gym nut’s best friend. It helps increase your muscles’ phosphocreatine stores. Phosphocreatine helps with the formation of ATP that gets broken down to produce energy. By increasing our phosphocreatine stores, we are able to produce more ATP, fueling muscles during high-octane workouts. L-Carnosine L-Carnosine is fantastic for improving muscle endurance by promoting healthy aging and cellular restoration. This supplement works by helping to reduce levels of hydrogen ions (H+) from our blood plasma. Too much H+ in blood plasma causes your body to drop in pH which can lead to other health complications. L-Carnosine acts as a buffer for bodily pH, which delays the onset of fatigue. Whey Protein Whey protein is a staple recovery method for the gym-goer young and old. It’s main ingredient, protein, is essential for repairing and rebuilding muscle. Whey protein is easy for the body to absorb and digest. It is best to consume immediately after a workout. BCAAs BCAAs is short for Branched Chain Amino Acids. This supplement is very popular amongst bodybuilders. BCAAs help increase muscle growth, decrease muscle soreness, reduce exercise fatigue, and prevent muscle wasting. So not only will this help increase muscle mass, it’ll help you get back in the gym quicker and longer. L-Glutamine Glutamine is the most abundant amino acid in the body. Amino acids are the building blocks of proteins which are vital for muscle growth, development, and recovery. In addition to its muscular benefits, regularly supplementing Glutamine can help enhance your immune system. How do I know which ones are for me? It is difficult to pinpoint what exact supplements fit your gym regimen. If you are looking for supplements that contribute to muscle growth, BCAAs and Whey Protein are a good shot, though Whey is good for most fitness routines. If muscle longevity and endurance is more important to you, creatine or L-Carnosine may be helpful. Other recovery methods such as proper hydration, stretching (both before and after working out), and rest are also important for muscle growth and recovery. At the end of the day… The only one who knows their body the best is you. The best thing you can do to get the most out of your workout is to understand your limits. Most injuries occur when people try to go that extra mile and push through the pain. Listen, the pain is your body’s way of telling you, “Please can we stop doing this.” So listen most importantly, listen to your body…and your doctor. Always consult your physician before adding supplements to your wellness regime and even increasing fitness routine intensity. This article was originally published at iveeapp.com.
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 Image credit: Charles Gaudreault from Unsplash Do you want to know how to get a six pack fast? Well I'm going to tell you how to get a six pack fast.
It's not too hard, and it's not too complicated, but it does require some effort on your part. If you think you can't get a six pack fast, you're wrong. But, before we get to that, let me tell you how to get a six pack fast. 1. The best way is to - do nothing - do nothing, nothing. Eat healthy foods. Eat as much lean meat as possible. Drink a lot of water. And sleep at least 8 hours a night. I'd even recommend 10 hours a night if possible. Eat a lot of fruit and vegetables. They'll help your metabolism get rid of your extra fat. 2. Don't workout. Don't do any exercise except for running and walking. You need to cut down your calories. And you need to not get rid of your extra fat. The best way to burn calories fast is to eat fat. Lean meat and fruit are your best friends. 3. If you need to lift weights, don't lift heavy weights. Lift light weights. I recommend doing 75 to 100 lb dumbbells. I know that it's heavy, but you'll only need to use them a few times in your entire routine. And you'll burn a lot more calories. And, as I said before, water is good for a dehydrated body. 4. Do abdominal exercises. Ab exercises is what it sounds like. Situps. These will help you get rid of that excess belly fat, and they'll also help you get that six pack fast. These aren't the only abdominal exercises you should be doing, but they're the best ones for those that need them. These are just a few of the best ways to lose a six pack fast. Just do them and do them often. Believe me, they'll work. But, also, be consistent. You'll see that when you work out, it's the best way to get rid of your belly fat.  Image credit: Brooke Lark from Unsplash When searching for a new food, I often look for products from companies that specialise in the products you will be buying. If they have products you like there is a good chance they also have products that are good for your heart.
So you might ask, "Why should I buy heart healthy foods instead of a product that is only good for my heart?" Well let me tell you it is a lot better for your health. When you use food with a high fibre content, you will feel more full for longer periods of time. You get more of that feeling of satiety, the feeling you do not want to eat and thus you will be less likely to overeat. It is the same concept behind fibre. When people consume foods with a high fibre content, they do not eat as much of it. You feel full for longer periods and thus you do not over eat. The problem though is that not all foods contain fibre. So you end up not getting the full benefit of it. In addition, foods that do contain it, it has a limited processing life. So once it gets into your system, it is already done for. One good alternative is taking foods that are already good for your heart as opposed to products that claim to be good for your heart. There are some foods that have low levels of cholesterol. This means you get the full benefit without eating foods that give you the full effect of it, which could be detrimental and give you heart palpitations. A good example are fresh fruit juices. You can take those juices with a low fat or low calorie yogurt or shake. You are not eating your heart on a plate. This also includes whole wheat pasta and whole grain rice. It is best to soak and cook these foods. Another good example are supplements like omega 3. If you want to take fish oil, there are some fish oil supplements that are the equivalent in omega 3 to the amount you would get from eating a fatty fish. This makes it much easier to get the benefits of the supplement. However, it is important to remember that you will not get the same benefits from taking these supplements on a daily basis. These are high DHA and EPA foods that help maintain your good health. You are able to take more of these food supplements without overexercising.  How Supplements Boost Energy
Balancing life should be as simple as getting enough sleep, eating a healthy (in-moderation) diet, exercising regularly, and relaxing. In a perfect world, this is easy to accomplish but it isn’t always that simple. Life has plenty of demands, often ones that we can’t control. It is extremely common to feel burnt out from your everyday routine, especially when you feel as if you can’t maintain your energy. Fortunately, you don’t have to pretend to be a superhuman. There are natural supplements that can boost your energy, memory, and focus. More individuals are turning to “brain-boosting” supplements called nootropics, paired with standard healthy lifestyle choices. What are Nootropics? Nootropics are natural supplements or drugs that increase brain performance specifically in energy, memory, and concentration. The use of some of these supplements are still relatively recent but there are enhanced studies that have proven the benefits of nootropics when it comes to mental performance and improvements in overall brain health. The term might be unfamiliar but nootropics are naturally everywhere. They are widely accessible in dietary supplements to help harness brain power directly. There are plenty of options when it comes to consuming nootropic supplements, whether it is capsules, oils, powders or foods. Read on to learn more about supplements for focus and energy. 8 Supplements for Focus and Energy B12 Vitamin B12 helps transform the foods you eat into energy that your cells can use. It is found naturally in animal proteins, like meat, fish, and dairy products. Some people are already B12 deficient which can depend on your location and the type of diet you have (vegans and vegetarians may be at risk due to decreased animal consumption). B12 supplements can help maintain adequate levels and boost overall energy. Furthermore, some IV therapy options can include B complex vitamins in their drip services. Although B12 is a great natural nutrient, there is no evidence that suggests B12 can boost energy in people who already have adequate levels. Caffeine The most widely used nootropic, caffeine, works by blocking the adenosine receptor in the brain, which causes you to feel less tired. It is naturally found in coffee, cocoa beans, tea, and kola nuts. It is artificially added to sodas, energy drinks, and medications. A moderate intake of caffeine is recommended as it can increase alertness and attention over time. Although caffeine is a simple way to combat fatigue, it is easy to overdo it. Taking caffeine in pill supplements or consuming more than 4 cups of coffee a day can be toxic. Make sure you are taking the right amount to avoid negative side effects. Curcumin Turmeric is the spice that gives curry a yellow color and is found in most Indian cuisine. The active ingredient in turmeric, curcumin, has powerful anti-inflammatory effects. Additionally, it has been proven to help with memory and focus. In a study conducted by UCLA, participants who took curcumin experienced significant improvements in their memory and attention abilities compared to those who took a placebo. Unfortunately, curcumin only makes up about 3% of turmeric and is poorly absorbed into the bloodstream. Due to this fact, dietary supplements of curcumin are widely available. Fish oils The fatty acids from fish oils are linked to many health benefits, including improved heart and brain health. DHA and EPA are two types of omega-3 fatty acids that can be found in fish oil. DHA helps to maintain brain function, as it accounts for 90% of the omega-3 fat found in your brain cells. On the other hand, EPA has anti-inflammatory effects that help protect the brain from damage and aging. Both are associated with improved mental processes, memory, and concentration. EPA may also be linked to improved mood in those with depression. Ginkgo biloba Ginkgo biloba is a herbal supplement from the Ginkgo biloba tree. This herbal supplement is claimed to improve brain functions like focus and memory. The Ginkgo supplement can help increase blood flow to the brain, which can help increase overall brain metabolism. Gingko biloba can be found in capsule, powder or oil supplement form. Ginseng Asian ginseng is one of the most popular herbal supplements in the world. This herb comes from the Ginseng plant. Ginseng has been found to help reduce stress, improve brain function and increase antioxidant support. It is popularly used in tea but can be consumed in the form of powder, capsule, or oil. Ginseng can also be consumed as a root added to food. L-theanine L-theanine is an amino acid that can be found in black and green tea. A study found that consuming L-theanine can help increase both mental focus and creativity. Green tea contains L-theanine and caffeine, in-fact, this amino acid is observed to enhance the mental effects of caffeine while counteracting caffeine jitteriness. NAD+ Nicotinamide adenine dinucleotide, or NAD+, is a newer nootropic supplement. NAD+ helps turn nutrients into energy as a key player in metabolism and works as a helper molecule for proteins that regulate other cellular functions. In other words, NAD+ has optimal aging effects that are related to longevity, brain function regulation, and age-associated diseases. Our natural NAD+ levels begin to decrease over time, and many human diseases are associated with changes in NAD+ levels. NAD+ supplements are available predominantly online. You can also request an NAD+ IV therapy drip session. Consult Professional Guidance Maintaining your motivation doesn’t have to be hard. The best maintainable lifestyle changes, as well as, supplements for focus and energy can help. Due to this fact, the use of certain nootropic supplements without any professional guidance may be unhealthy. Every supplement has side effects that differ between individuals. If you have any pre-existing health conditions, or are unsure about your current health situation, please reach out to a healthcare provider for more information on how these supplements may affect you. Although many of these supplements are readily accessible online and in-stores, we recommend you consult with a doctor before use. This article was originally published at iveeapp.com.  Image credit: Adam Nieścioruk from Unsplash A lot of people think that taking supplements are a panacea to fill in the gaps that an otherwise unhealthy diet leaves behind. For sure, many of the supplements have other side effects. To take some examples; for weight loss, ephedrine can create anxiety. If you are allergic to plants, methylcellulose can cause an allergic reaction. If you are taking anti-anxiety supplements, it is advisable to avoid taking chitosan. And so on.
People believe that supplements are always safe. But the problem is that there are always some side effects. As you can see, many people fail to take note of the warning labels. Even so, some supplements like omega 3 fish oil and fish oil is very unsafe. Because it contains high amounts of mercury and PCBs. If you are allergic to anything, you should stay away from it. Most of the times, people take supplements while watching what they eat and drinking. But you should still take a moment to understand the label before taking it. As you can see, there are some supplements which do nothing but create health issues. As you are aware, supplements are not really regulated. By the way, a lot of manufacturers are just putting harmless and natural claims on the label. This kind of supplements are usually not regulated. Though, there are a few who are working hard to regulate them. People should have a good knowledge of what they are taking and how it can affect them. When you do not know, you will not know. It is always good to check the label before taking it. This way you can save yourself from unnecessary damage. A few supplements that will definitely harm your health. * Vitamin D is very important. This is essential in bone health. But it also affects the function of the immune system. This is why it is not recommended to take too much of it. * Vitamin E is a fat soluble acid. It can stimulate the release of insulin from beta cells. If you do not release the insulin, it can cause a decrease in the production of insulin and the cells that secrete it. This can lead to diabetes. Also, the fatty acid found in it can damage the cells of the pancreas. * Tryptophan is not a protein but a amino acid. It is important because it is used to produce serotonin. If you take too much, it can cause drowsiness. This is bad because serotonin is a neurotransmitter. It is involved in regulating sleep, mood, and anxiety. Serotonin is produced by the cells of the brain. * The minerals are important. * Iron is very important because it is used to produce hemoglobin. Hemoglobin is what binds oxygen and has blood. If you take too much, it can cause bleeding. Iron supplements should be taken with sodium, not potassium, so it does not cause stomach upset. The problem is, because the system does not know how much to release, it may cause potassium deficiency. The symptoms include vomiting, weakness, and difficulty with memory and thinking. * Calcium is used to produce and maintain healthy bones. It is also used to produce hormones and is in lots of bones and teeth. It also helps make teeth and bones stronger. * Magnesium is a water soluble compound that is present in bones, teeth, and teeth enamel. * Zinc is a heavy metal. In addition, it is used to synthesize insulin. For a vitamin, it is often difficult to know exactly how much is in it. It is good to have 1/3 the recommended amount per day. The quantity of it should be taken in half doses. However, the body does not know how much to release. * The body needs to know exactly how much, so if your doctor knows how much you have, it can tell the supplements to release accordingly. So, be careful on how much you take. The best solution is to know exactly what is in your supplements. This is easy to do if you make sure that the manufacturer has given the dosage.  Image credit: في عین الله from Unsplash There are so many reasons to love walking — it has a low barrier to entry, improves cardiovascular health, and can be a great way to stay connected with friends and family in person or virtually. Now, new research shows there’s a way to enhance the mental health benefits of walking even more with a technique called awe walking, which was designed specifically to increase positive emotions during exercise.
My Fitness Pal has the science behind it all... |
Author - ChrisAuthor, Editor, Creator of Learn Develop Live Archives
July 2022
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