Exercising Smarter Doesn’t Have Shortcuts. But There Is An Express Lane.
There's a proven connection between rock hard abs and rock solid research on exercise and nutrition. Faster, leaner, stronger or more flexible — whatever your personal best looks like, here's some advice from real experts to help you get there.
- Pass On the Energy Drinks. Here's a stat you should know: if they sold energy drinks by the gallon you'd pay about $16 for one. The reason why is all their additives: large amounts of caffeine and sometimes, 30 or more grams of sugar per serving. Ingredients that deliver a quick energy spike followed by an equally sudden crash. A more sensible and far less expensive way to energize before a workout is with a light snack that includes an easy to digest protein, like a sliced apple and a glass of milk.
- Replenish Depleted Muscles: A recent study showed that men who drank milk after exercising gained more muscle and lost more body fat than those who drank a carb-only or soy protein beverage. Another revealed that athletes who refueled with chocolate milk performed as well as or better than those who chose an energy drink. Whether your goal is strength, endurance, or weight loss, a glass of skim milk will help. It will give you the protein you need for muscle growth, the nutrients that repair stressed muscle tissue, and it will satisfy your hunger. All for about 80 calories.
- Roll Away Muscle Tension: Foam rolling after a workout — even later on at home — has a remarkable range of benefits. Beyond easing sore muscles, it improves circulation and reduces stress. By improving blood flow, flexibility and joint range, foam rolling even helps prevent injuries.
- Maintain a Healthy Body Weight: You probably know the health risks of being overweight, but did you know that people who consume more dairy tend to weigh less and have less body fat? A study published in the American Journal of Clinical Nutrition showed that those who drank skim milk felt fuller and ate less than people who consumed a fruit drink.