Protein repair muscles, Protein does not refuel your muscles[Workout TIPS]

1. Do not consume just protein, as in a protein shake or protein bar. 

2. Protein fills your stomach and helps build and repair muscles, but 

3. Protein does not refuel your muscles.

4. Your muscles want three or four times more calories from carbs than from protein. 

5. If you like the convenience of protein shakes, at least add carbs to them. 

6. After a hard workout, fluids such as chocolate milk, orange juice, or a latte offer more “good stuff”  than you'd get in a sports drink. *Sports drinks are dilute and designed to be consumed during extended exercise. 

7. Recovery can start before you exercise.

8.What you eat before you exercise impacts your recovery.

9.Consuming protein before lifting weights enhanced recovery better than consuming a protein drink afterwards.[According to research presented at the 2011 annual meeting of the American College of Sports Medicine]

10.Do not over trained your muscles.

11. Rest is an essential part of a training program; muscles need time to refuel and repair. 

12. Take at least one, if not two, days off from exercise per week.


Many frustrated dieters complain they are not losing weight despite hard workouts. Perhaps that’s because they gobble(eat noisily) or so “recovery calories” and then go home to a hefty(heavy) dinner. By organizing your training to end at mealtime, you can avoid over-indulging in recovery-calories. 

[Source:active.com]

INFO:  Feeling tired during exercises? You're anemic!!!

Iron deficiency anemia is a common type of anemia — a condition in which blood lacks adequate healthy red blood cells. Red blood cells carry oxygen to the body's tissues.
As the name implies, iron deficiency anemia is due to insufficient iron. Without enough iron, your body can't produce enough hemoglobin, a substance in red blood cells that enables them to carry oxygen. As a result, iron deficiency anemia may leave you tired and short of breath.You can usually correct iron deficiency anemia with iron supplementation. Sometimes, additional treatments for iron deficiency anemia are necessary, especially if you're bleeding internally.[mayoclinic.com]