How to Become More Fit and Healthy


We all want to have a great body that we can be proud of. The problem is that, for most us, we cannot squeeze in enough gym time because of our busy schedules. If this is the case for you, then don’t fret. We have collected the most amazing strategies you can follow to ensure that you are fit and healthy even without putting in too much effort.

  • For your bonding time with family and friends, why not do an enjoyable and fun physical activity? For example, you can play badminton, basketball or even go swimming if you like. It is like hitting two birds with one stone. You will have a great bonding experience with the people you love while also exercising.
  • If you are having a date night with your partner, why not try out a new sport or hobby instead of doing the usual romantic dinner? You can even take him/her to a dance class. You just need to be creative– and romantic, of course.
  • Bond with your loving dog by taking him to a walk. While your dog is enjoying the view, you are already burning a lot of calories through walking. If you do not have a dog, you can volunteer to walk your dog’s neighbor or a shelter near your place
  • If you cannot go to the gym, then workout in your own place. Enjoy cardio exercises and strength training at home. If you want a change in environment, you can also do your workout outside. Try running in the park once in a while. Not only it is a good exercise, but it can also help clear your mind especially if you are experiencing too much stress.
  • According to a study, exercising in quick spurts and intervals is more beneficial to the body. It is a great way to get your heart racing. To do this, you can do a couple of sprints for 30 seconds each time.
  • Burn a significant amount of calories by doing household chores. Did you know that sweeping or mopping for an hour can burn at least 240 calories? Awesome!
  • While watching your favorite television show, you can do simple exercises like jumping jacks during breaks.
  • Choose the more inconvenient way. If you have to choose between taking the elevator or the stairs, go for the latter. The little choices that you make everyday can make a huge difference in your health.
  • Make sure that you follow a well-balanced diet. To ensure that you get all the nutrients that you need everyday, you can take supplements if you like. Since vitamins and minerals are very popular nowadays, there are so many brands to choose from. They are now considered by many to be an important factor in achieving over-all health and wellness. If you are worried about your budget, there are always world-class brands that give out discount codes such as MyProtein. So make sure you pay the least possible by using a Myprotein coupon.
  • If your job requires you to sit all day long, then you need to make sure to be physically active in between breaks. You can also try a lot of exercises that are intended for those with desk jobs. The steps are readily available in various fitness websites.
  • Wake up a little earlier than usual so you can have time for some stretching and even walking.
  • During your off time, go for a hike. Hiking is not just good for the health, but for the mind as well. It is a great time to de-stress and reenergize. Always remember that health should be holistic. This means that it is not enough that you are physically fit; you should also be healthy mentally and emotionally. Taking a time out and enjoying the beauty of nature will surely help you to achieve this.


No matter how busy we are with our daily activities, it is not an excuse to live a sedentary and unhealthy lifestyle. The secret is to know how to turn simple activities to fun and exciting workout sessions. You do not have to go to the gym to achieve your fitness goals. Most of the time, all you need, aside from time, is the determination and motivation to live a healthier and happier life.

Best Running Workout Tips That You Should Know


It is a mistake to only look at your training in terms of running. Whilst running should form the bulk of your training you shouldn’t forget other methods of training to more efficiently train certain aspects that running doesn’t target as well. You should spend some time in the gym to improve your overall strength and flexibility which will not only improve your running performance but will also decrease your change of injury.

Nowadays, there are so many gym workout tips that it has become difficult to choose what to follow. Because of this, we got inspired to collect some of the best tips that you can try if you are working hard to get the healthy and fit body that you have always wanted. So, without further ado, let’s talk about some of the most awesome ones we found.


  • Do not overwork yourself. Ideally, your workout should be limited to around 30 minutes at a time. According to experts, it is best to have a short, but high intensity work out than a low intensity exercise routine for a longer duration.


  • Choose an exercise routine that perfectly fits what you need. For example, if you want to tone your body, the best thing for you to do is strength training at least twice per week. If you do not have any idea on what regimen to follow or how to start, you can always ask for the help of trainers and fitness enthusiasts. You can also do your own research if you want since there are so many available materials online making everything much easier.


  • If you have just started with your workout sessions, it is recommended to start slowly to build your endurance. You should not do intense exercises right away.


  • It is very important to always stay hydrated at all times. Fitness experts recommend drinking before and during your work out session.


  • Always remember that consistency is the key. No matter what your workout regimen is, it will not be effective if you will not regularly do it. For example, a simple treadmill run can help you lose weight if done on a regular basis.


  • An appropriate workout outfit can do wonders for you. Wearing an outfit that is not only comfortable, but stylish as well can help boost your self-confidence. It can also make you feel better about yourself, which, in turn, will push you to strive harder. If you are looking for great running workout outfits, you should check out Gymshark. Gymshark are a great UK brand well worth supporting as they have high quality, well fitting clothes. Don’t forget to use a Gymshark coupon to save some money on your Gymshark purchase.


  • Your fitness goals should always be SMART, which means, simple, measurable, attainable, realistic and time-bound. To put it simply, you should not set a goal that you know is impossible to achieve. It will just leave you frustrated and unmotivated if you set goals that are doomed to fail.


  • Do not go for crammed workouts because they can put you at risk of injuries. If you do not have enough time for the day, you can always cut back on some of your exercises.


  • As much as possible, it is ideal to have a workout partner. Aside from becoming your spotter, he/she can also help you when your confidence falters. It is always good to have someone whom you can share your fitness goals with. An exercise buddy can give you the encouragement that you need especially at times when you feel like quitting already.


  • Drink your protein shake before and after your workout sessions. Proteins do not only help stimulate muscle growth, it can also increase the amount of amino acids in your muscles.


  • Make sure that you enjoy what you do. A workout should not feel like a very daunting task that leaves you unhappy at the end of the day. If you love to run, then incorporate this in your workout, if you love to swim, then do that. It all comes back to what you enjoy the most.


  • You might be wondering about the best time to exercise. Well, there is no specific time for it. The trick is to listen to what your body tells you. If you consider yourself a morning person, then it is best to exercise early. Basically, it is your choice. You just have to listen to your body.


In summary, the best tips are founded on the fact that each one of us is unique. The best thing to do is to adjust your work out depending on what your body tells you. Also, do not be too hard on yourself. If you did not reach a certain goal, just keep going until you get the result that you want.


Motivation in Running

Motivation in Running

Seasoned runners, casual runners, and even beginners experience some ‘off’ days when it comes to running. Maybe you’re just too tired, just too busy, or just don’t want to get out of the house at all.

Running requires dedication and unmatched discipline, especially if you’re running for a specific purpose such as losing weight or preparing for a marathon. However, sometimes, it’s just extremely hard to get out of bed to do your regular runs – no matter how important your reason is for running.

Here are some useful motivations to help you get up and start running whenever you don’t feel like it:

One effective motivator is to remember why you wanted to run in the first place, and envision yourself being able to finally achieve the goal. For instance, if you’re running to attain a sexier, fitter body, picture yourself having this body because of running. If you’re running in the hopes of completing a marathon, imagine having finished that marathon because of constant training and regular running.

One way to motivate yourself is to ask your friends or peers to run with you. Peer pressure can help you by feeling obligated to run so as not to disappoint some other people who’ve actually made time to run with you.

Another good motivator is to commit to a running event such as a marathon, half marathons, or even trail running events. Officially signing up for such running events requires money out of your own pocket and letting that money go to waste by not participating or not being able to complete it is an excellent motivator to go out and run.

If you feel too tired to run and just want to escape the inevitable body pains that follow running, remember that you don’t even have to run fast and run hard, you just have to run. You can run at a slower, more relaxed pace.

Buying new running gear is also a helpful way to have the motivation to run. When you have a new running outfit just like a new pair of running shoes, you can’t help but give it a try.

One common reason why some runners lose the motivation to run is boredom. If you don’t want to run because it feels boring to you, you should try some new routes so you can explore new sights and new places.

Rewarding yourself after running is another great way to get some motivation in your system. Knowing that you’ll get something if you complete your running session can motivate you to run.

Though these tips are useful to help you find that running motivation, you should know the difference between not wanting to run from not being able to run. If you feel sick, or are suffering from an injury, you might want to re-schedule your running for another time and get some rest.

Keep in mind that not being in the mood to run is just in your mind. It’s simply a matter of convincing yourself to get up and achieve your goal in running.

Benefits of Running with Friends

Benefits of Running with Friends

Running solo can be an enjoyable and relaxing activity. You get to enjoy your quiet, ‘me’ time. You get to clear your mind.

But running alone can be boring sometimes.

At times, especially when you don’t have the drive to run, having friends to run with can be truly beneficial.

Aside from removing boredom, there are also various reasons for you to start calling your friends and start running with them.

Whatever your reason is for running, may it be to shed some weight, to join running marathons, or to simply keep a fitter life, having a friend to join you while running can serve as a motivator for you to run regularly. Just knowing you have a friend waiting for you, expecting to run with you can be an effective motivator. More so if your friend is fully aware of your purpose in running. They can be the voice that can actually tell you to get up and keep going. They can cheer you up and inform you of the actual progress you’re getting after every run.

If your running buddy is a fast runner, it may even be more advantageous for you. When you’re running with someone, you typically keep your running pace in sync or in rhythm with them. If you’re running with someone who runs fast, your speed is also bound to increase in time. Sure, running with someone who runs speedily can be difficult at first, but take it as a challenge or an inspiration – use it to your advantage.

When the person you’re running with is an avid runner just like you, you can learn a lot from them. You can share information on better techniques, better workouts to combine with your running exercises, better ways to soothe your sore muscles after running, and more information you can actually use to improve your running experience.

Some runners who run alone usually turn to listening to music while running. If you have someone to run with, you can have a nice chat with them instead. Having someone to talk with during your runs can serve as a positive distraction. You won’t be pressured as much unlike when you’re running alone that you’re probably more focused on reaching the target you set for your run. When you have someone to chat with while running, you may not even notice when you’ve finally reached your target. Plus, running probably won’t feel as tiring just like when you are alone.

Running with peers can help you develop a better running attitude, which in turn, can contribute a great deal in shaping you as a great runner. Give running with friends a try and you won’t regret it for sure.

Different Types Of Running Events


For people who love running so much and for those who have been doing runs for a long time, it’s unsurprising to take the challenge up a notch and join a running race.

If you feel that you’re ready to take your running skills to new heights, there are different types of running events or competitions to choose from. They vary in terms of distance and challenges each type entails.

Track running is a race of individual runners; participants are set to cover distances on oval tracks. Track running is sub-categorized according to distance:

• Sprint or Short-distance running: This type of race requires runners to cover 100 meters, 200 meters, or 400 meters at their top speed to determine who the winner is.
• Middle-distance running: The distances required to be covered by this race are 800 meters, 1500 meters or 1,609.32 meters, also known as mile run.
• Long-distance running: 3000 meters to 10,000 meters are the standard distances for long distance running.

Road running is also a type of race with a large number of competitors. Road running are held on long, well-known roads. 10K runs, half marathons (21097.5 meters), and marathons (42195 meters) are the three standard distances for long runs acknowledged by IAAF (International Association of Athletics Federations). However, there are also modern forms of marathons which have distances starting from 5k. These are marathons usually set to raise funds for a cause such as charities, rather than being a competition. Some of the most popular annual marathons around the world are Boston Marathon, Virgin Money London Marathon, Napa Valley Marathon and the Schneider Electric Marathon de Paris.

Cross-country running is a type of race which takes place on a variety of natural terrain which may include hills, open country, and even water. The competitors may join individually or in groups. Cross country running can be very challenging because the participants need more than speed to win, they should have endurance, strength and skill in working through tough terrains.
Another type of running event is fell running. Fell running originated from the north of England; this type of running is closely related to cross country running—except that fell running takes place on high hills and mountains. Fell running requires more climbing, as well. Just like cross-country running, fell running requires more than just speed. One of the challenges of fell running is being able to navigate through mountains and being able to climb them as quickly (and as safely) as possible.

These are just the basic types of running events you can join. Just remember to be physically and mentally prepared before participating in the running event of your choice. Aside from training physically, you should also be well-informed about the type of running event you wish to compete in and make sure that you’re fit enough to give it a try.

Effects Alcohol Has on Running Performance

Effects Alcohol has on Running Performance

Drinking alcohol is not unusual for runners all over the world. Some runners, just like ordinary people, like to have casual drinks on Friday nights. Drinking is also a normal way of celebrating after a hard-earned victory–not only with runners, but with other athletes as well. It is common to see runners rewarding themselves with drinking alcohol after completing marathons.

Still, is it really advisable for runners to consume alcohol? How much liquor is too much?

American College of Sports Medicine stands firm that alcohol consumption does not improve exercise capacity and may even decrease performance levels despite the claim of some runners that drinking prior to running improves running performance.

While some alcoholic drinks, like red wine, is good for your health as it has chemicals that reduce blood pressure, there are still many drawbacks alcohol consumption entails.

University of Auckland Professor David Cameron-Smith said that, “Most people should be aware of the impact alcohol has if you consume it the night before a race, but not everyone appreciates the disruptive impact it has on the way your body adapts to handling the training, and that’s the most important part.” Alcohol intake has negative effects which not only causes to poor performance, but can lead to injuries as well.

Alcohol is a diuretic, or a substance that increase urine production. Dehydration can result from drinking and hydration is extremely important in strenuous workouts like running. If you really want to drink even days before actually running, make sure to drink lots of water to make up for the ones you’ve lost.

Drinking liquor can also disrupt sleeping. Rest is essential to delivering a good running performance. Alcohol changes sleeping patterns and causes sleeping discomfort.

Motor skills and coordination are also greatly affected by alcohol. Alcohol slows you down and this means less focus which can lead to accidents and injuries while running.

Another downside of alcohol consumption is that it can add to beer bellies due to empty calories alcohol brings. Alcohol has seven calories per gram which doesn’t have nutritional benefits. These calories may become fat. Weight gain due to excessive fats is unadvisable for running as it will slow you down.

Alcohol also slows down muscle recovery because it affects liver function. Increased blood flow is one of the after effects of drinking too much alcohol. The liver regulates blood flow as well as body recovery after workout—meaning it can suffer performing two jobs at a time if you’ve had a drink before running. Muscle recovery is crucial to regular runners.

Too much alcohol intake can also hinder muscle growth. Alcohol has a huge impact on testosterone or male hormones which is essential to muscle protein synthesis. Muscle protein synthesis is the process where proteins are produced by combining amino acids.

Drinking more than 12 oz (355ml) of beer, 5 oz (148ml) of wine and 1.5 oz (44ml) of spirits pre-running is considered too much.

Many runners are still not ready to give up drinking, and they don’t have to. Keeping the drinking to a moderate level may just be the key to be able to enjoy alcoholic drinks while running regularly. While having too much to drink can cause problematic consequences, it is still possible to drink occasionally.

The Cost Of Running As a Hobby


It is a common idea that running is an extremely cheap way to keep fit as you essentially already own all the equipment you need. There are more costs like that and although they might be mostly small costs they do add up so just how much will you spend on your hobby over the course of your life.

The first variable that we must calculate is how long will you run for. This is a difficult question to answer since we can’t predict the number of healthy, active years you will enjoy and even if we could it doesn’t mean you will be actively running throughout this entire time. Instead it would make more sense to calculate the cost of running per year. Assuming that you run 30 miles a week, this translates into 1560 miles a year.

What we do know is that for each mile you run you will burn approximately 100 calories. Over one year this would be 156 thousand calories, the equivalent of over 45 pounds of fat.

Lets assume that you would need to replace your running shoes every 500miles due to the natural wear and tear and you also purchased two running outfits each year this could work out to your spending between £190 to £500 depending on the cost of your shoes and gear.

The next big expenditure is on races. Some people might never feel the need to compete but for those who have a competitive spirit or want to have the feeling of accomplishment when completing a race or achieving a new personal best these costs could soon add up. Races have wide ranging entry costs, starting from free up to several hundred dollars depending on the event.

Over the course of your running life you might want to invest in some extra gear such as gps watches, high visibility vests, hydration packs etc These are certainly optional and you could do without but the average runner will purchase one of these every few years.

Since we calculated how many extra calories we would need to consumer earlier, those calories have to come from somewhere and that will come from a bigger grocery bill. For arguments sake lets assume that we fill in our energy needs from the cheapest calories for your money item in the supermarket, pure sugar. 5 pounds of white sugar is going to cost you approximately £2 and provides a hefty 8500 calories. To fill in the 156,000 calorie deficit we would need to spend a bit under £40 per year extra. Doesn’t sound too much but no one is going to meet their caloric needs via sugar alone. If you fill in these extra calories with a healthy diet you would be looking at a grocery bill several times higher. This isn’t even including supplements such as energy drinks and protein bars.

Now that it is becoming apparent that running is not that cheap and in fact could cost up to £1000 per year what can we do to make sure the cost doesn’t get out of control? Certain things such as buying shoes, entry fees and eating more are simply unavoidable but we can control costs when it comes to what types of shoes we are buying. You can still get high quality running shoes at a good price particularly when you are buying things on sale.

I like to purchase things online as they are often cheaper than on the high street. When buying things online you can utilize referral and discount codes in order to get a better deal. In terms of supplements, sometimes you have to pay a bit more in order to get high quality ingredients, cheaper brands may use cheap fillers in order to reduce the cost. I like to use Myprotein for my supplements as they are well priced, high quality and make supplements especially for runners.

In terms of a cheaper grocery bill, I like to shop at local farmers’ markets as you can pick up some extremely cheap produce. They are of course fresh and it’s good to support your local economy rather than just feeding the supermarket giants. I have recently discovered Musclefood and they have saved me a lot of money when purchasing meat.

Although running might now seem to cost you more money that you had originally thought; I think we can still all agree it is money well spent. You can’t put a price on your health.

What Should You Eat Before Running For The Best Possible Workout


It is essential that your body has the energy it needs in order to perform its best. You can’t expect to run a marathon if you haven’t eaten anything. You don’t have to worry about eating even if you are trying to lose weight as you should be focused on what you are eating over a 24 hour period, everything else is irrelevant.

You don’t need to worry about the GI index of foods in relation to fat gain, to cut things short it’s a whole load of nonsense particularly for fit individuals like runners. The GI index has been repeatedly proven as irrelevant for the vast majority of the population by health professionals. So don’t believe what the quacks are saying in the mass media and on daytime TV. It’s main use is on how fast it’s absorbed and even then it becomes limited due to the rate of absorption depends on what else you are and have eaten.

If You Are Running In The Next 15 to 30 minutes

Fruit is a great option to eat just before a run. They contain carbohydrates which will fuel your workout and are filling enough to stop your stomach from grumbling. Fruit juices are also fine unless you have a problem with it swishing around in your stomach. Some people may say a high GI food will cause your blood sugar levels to crash but this only effects a minority of people. Amongst healthy individuals your body is perfectly adapted to regulating your blood sugar levels. Besides, your body will slow down it’s digestion during exercise anyway.
Numerous studies have been done on low and high GI foods taken before a workout and no significant differences have been found on performance.

If You Are Running In The Next 30 to 60 minutes

Now that we have a bit more time to play with we can start to eat things that are not so fast digesting. You can still eat your fruits like strawberries and bananas but you can thinking about combining it with some cereal. If we are running in the morning and we haven’t eaten for quite a long time then it may be advisable to stick with lower fiber cereals that will digest a little bit faster.

Dried fruits such as dates, apricots, mangoes are a great source of carbohydrates which are ideal for eating before a run.

Don’t be afraid to drink some coffee either. The caffeine inside of them will boost your energy levels and research has shown them to delay the onset of muscle fatigue.

If You Are Running In The Next 60 to 90 minutes

In this time frame we have a vast variety of options to choose from and you can pretty much eat what you want. You shouldn’t eat so much that you won’t be able to or feel uncomfortable to run though. It is also advisable to be eating a fair amount of carbohydrates in this meal.
Oatmeal is of course a good option here. It’s a great source of whole grains and carbohydrates which will help you power through your workout.

People often go on and on about how great the sweet potato is and it is a good food source however it is no better than a normal potato just different. Both are packed with vitamins and minerals but they have different nutrient profiles so be sure to include both in a healthy balanced diet. Either of them are a good option to eat before a workout.

How Much Training Is Required In Order To Compete In A Half Marathon


The answer to this question depends on who is asking it. The first type of runner that asks this question is the first-timer runner who has a casual training schedule of 3 days a week. The other type of runner that asks this question is the one that has already got a few half marathons under their belt and is no longer satisfied with just completing the race but to improve their time.

The most important thing when it comes to half marathon training is the long run. The long run is the key component to your training and it is a great way for you to develop the endurance required for running a good race. You will need a minimum of 12 weeks training in order to adequately prepare for a half marathon.

Half Marathon Training Plan For Beginners

Let’s say you currently are able to run 4 to 5 miles once a week, then in order for you to gradually increase the volume to a 10 mile run 12 weeks should provide ample enough time. The ability to run 10 miles in training is more than sufficient to being able to complete the 13.1 miles in the race. If you can only complete 8 miles however you are cutting it thin and are running the risk of not being able to complete the race. Your goal should be to run 10 miles on your weekly long run.

In addition to the long run you can do an extra aerobic workout each week. This aerobic workout can consist of threshold, fartlek or longer repeats. These are all good options that will help you build a strong aerobic base.

It is recommended that you then run on another 2 days that week in order to be best prepared. The other two days should consist of cross-training. Your schedule will resemble:-

• Monday: easy run
• Tuesday: workout
• Wednesday: cross-training
• Thursday: cross-training
• Friday: easy run
• Saturday: long run
• Sunday: off or brisk walk

Half Marathon Training Plan For Intermediates

For the intermediate runner who already has a couple of half marathons under their belt the long run is still the most important workout of the week. In your 12 week build up to the race you should easily be aiming for a 13 to 14 mile long run each week. They don’t need to be run particularly fast but they are essential for building up a good amount of work capacity.

As in the beginner plan you will need one workout per week that is used in addition to the long run. This workout can be a progression run or one that you try to groove your race pace. You can incorporate pace running into your long run breaking it up into sections of easy running and race pace running.

Tapering Before The Race

In the week before the race, both the intermediate and beginner runner should drop their long run distance to about 75% of its normal distance.

In the week of the race, the workout should be even shorter whilst incorporating running at race pace. Don’t be scared if it feels hard, if you have done the training then it shouldn’t be a problem come race day.

Don’t forget it’s advisable to do some strides on your easy days. Strides are where you run at 5k pace for between 20 to 30 seconds with 30 to 60 seconds of easy jogging in between.

3 Different Things Runners Get Wrong When It Comes To Recovery


Recovering sufficiently after your workouts is perhaps the most important part of your training. If you do not recover sufficiently after your workout you may have just rendered your training ineffective. You need to let your body recover in order for it to make the necessary adaptations to your training.

Therefore it is unfortunate that many runners actually hamper their recovery due to poor advice. Here are five common ways that runners hinder their recovery so that you can avoid making these same mistakes.

You Take Ibuprofen or Advil

It is extremely common when faced with some soreness or a slight tweak to take some Ibuprofen or Advil due to their anti-inflammatory properties.

Due to further research on the subject we now know that anti-inflammatory drugs hinder and may even cancel out any beneficial adaptations brought about by our training.

We used to believe that inflammation delayed healing and therefore by treating it as soon as possible would kick start recovery. From further research we now know that inflammation is a crucial part of the natural healing process undertaken by our body. This is because the body uses inflammation to active our muscle repairing cells such as leukocytes.

Poor Post Workout Nutrition

It is of utmost importance to feed your body with the nutrients that it needs after you have put it through a hard workout so kick start recovery and the repairing process.

Whilst the absolute timing is not of utmost importance getting in an adequate amount is. Timing does become important if you train more than once per day. If you do train more than once per day then eating plenty of post workout carbohydrates to replenish your glycogen levels becomes important. Some people recommend placing the majority of your daily carbohydrate intake straight after training in this case.

Poor post workout nutrition can often come about due to the outdated belief that not eating before and after a workout will help them lose weight. Whilst it is true you will burn more fat during the workout it will balance out over a 24 hour period. It is incredibly arrogant to think that you can outsmart your body that is extremely efficient due to evolution. So stop trying to trick it, it’s an exercise in futility.

On the other hand you will have a group of people who claim you need to get something to eat immediately after you stop running or within a 30 minute window. Unless you are going to train again the same day, this is just false. The major goal of post workout nutrition is to restore glycogen levels for your next training session your body has plenty of time to do that naturally following its normal eating patterns. For this reason don’t worry about absorption rates of various foods, leave that nonsense to the bodybuilders who think it actually matters.

You Don’t Stretch, Foam Roll or Get Massages

Stretching and more specifically static stretching has been under fire by the scientific community as it has become known that the benefits of this type of stretching are very limited and in some cases increase the chance of injury. It hasn’t been shown to aid in recovery either.
That being said, you shouldn’t ignore completely but you shouldn’t be overdoing it and you shouldn’t be doing it exclusively after a workout. Ther