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  • The importance of plyometric training in athletes

    The importance of plyometric training in athletes

    When we talk about plyometrics most of us think about a box jump because it’s known as jump training, but it’s so much more! There are lower AND upper body plyometrics that will cross over into your sports performance and it’s important to cover both when training. Prescribing plyometric drills to athletes, isn’t just about throwing random drills that make you tired. Each sport and position has its own unique requirements. Lower body plyometrics are a must for virtually any athlete in any sport. Some examples would be track and field throwing and sprinting, soccer, volleyball, basketball, football, baseball, and even endurance sports such as distance running and ....

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  • Post Workout Nutrition

    Post Workout Nutrition

    How important is post-workout nutrition? By: Paige Valentik, MPS, RD, LDN What you eat is important, but WHEN you eat is just as important! Eating before AND after your workout is essential to accomplish your goals, but let’s focus on post-workout nutrition. Your body uses stored energy in your muscles to power through your workout, but after that workout, you need to replenish the nutrients lost. ADEQUATE post-workout nutrition Refuels and re-hydrates the body Promotes muscle growth and repair Improves body composition Increases endurance and adaptation to training sessions Supports immune function INADEQUATE post-workout nutrition: Increased fatigue and muscle soreness Loss of ....

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  • Does The Length of Your Workout Really Matter?

    Does The Length of Your Workout Really Matter?

    Are you spending hours in the gym for very little gain? Not getting the results you expected after pounding it out on the treadmill? You’re not alone. Many people believe that they have to spend huge amounts of time working out to get maximum results. After all, we’re often told that if something is good for us that a lot more of it will be even better. But that’s not always the case. How many times do you read or hear the words “epic workout” when you scroll through your social media feeds? How many times do you see people boasting about how long their run was or how many extra reps they did? But the truth is, in many cases, that just because a ....

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  • The 5 Vitamins That Can Help With Muscle Growth and Recovery

    The 5 Vitamins That Can Help With Muscle Growth and Recovery

    Staying on track with a fitness routine can be a challenge. You set goals, you make time and you get moving. But if muscle soreness and fatigue set in, it can set back your routine, making it harder to maintain. The good news is that you can give your body a hand with muscle recovery without rifling through your medicine cabinet for pain relief meds or muscle rubs. In this article, we look at 5 naturally-occurring vitamins renowned for their ability to speed up recovery and also assist with muscle growth. What’s more, you can include most of them in your pre and post-workout meals for optimal results. 1. Vitamin A It may be at the start of the vitamin alphabet, but vitamin A is one ....

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  • 7 Science-Backed Reasons to Eat More Protein

    7 Science-Backed Reasons to Eat More Protein

    Found throughout the body, protein is an essential building block for bones, muscles, skin and practically every body part. It’s found in a huge range of foods and can be supplemented easily and safely alongside a balanced diet with powders, shakes, bars and other products. That said, most people fail to take in enough protein every day. So, how much is enough? Well, the recommended daily allowance of protein is 46 grams per day for women over the age of 19, and 56 grams for men over 19 years of age. Put another way, you should eat 8g of protein for every 20 pounds of body weight. This is a good rule of thumb if you are strength training and you may need to take on more depending ....

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