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When it comes to injury prevention for ultrarunners, the first thing that likely comes to mind is strength training. Aside from increasing skeletal support and neuromuscular coordination, strength training has also been shown to increase the circulating levels of testosterone and human growth hormone....
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Workout Focus Cardio performance tends to suffer during this time due to the spike in cortisol and drop in serotonin. The progesterone rise can lead to water retention that makes you want to curl up in bed instead of hitting the gym. If you want to keep moving, Dr. Ritch recommendsstrengt...
A balanced diet with lean proteins, complex carbohydrates, and healthy fats is crucial for achieving and maintaining an aesthetic physique. Complex carbohydrates like sweet potatoes, quinoa, and oats provide slow-digesting energy, helping to fuel your workouts and replenish glycogen stores in your musc...
Staying hydrated is important for overall health and wellness, but it’s especially important when you’re recovering from an injury. Make sure to drink plenty of water throughout the day, and consider drinking sports drinks or electrolyte-enhanced beverages to help replenish lost fluids an...
Of course, as Wilson notes, there are some immovable factors that can either hinder or help when it comes to muscle growth. The main one: testosterone. Overall, Wilson says, women tend to have much lower levels of testosterone, but that’s not always the case for every woman, and it’...
Don’t get it twisted: yams and sweet potatoes are not the same thing; yams contain more starch and virtually no sugar. At 27g carbs per 100g, yams get you those killer carbs you need to replenish after a session of big, heavy compound lifts. Pierce with knife a few times and microw...
muscle faster by rousing up growth hormones in the body. Compound exercises likesquats,deadlifts, and lunges result in an increase in testosterone, which is necessary for muscle growth. So instead ofsport trainingonly the areas you want to grow, work on performing full body multi-joint ...
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