Getting through everyday life is tough enough—so make sure you hit the iron with these psychological hacks. So you've gotten yourself a new gym membership. Your bought yourself a shiny new pair of kickass cross-trainers. You even dropped a dime on a flashy pair of powerlifting shoes—y'know, for when you really start hammering the heavy weight.
Now you've just gotta tackle the hardest part: Dragging your butt to the gym.
And trust us, getting to the gym can often feel like the hardest part of any fitness routine, especially when the weather is lousy. (January 1 is a great date to start a lot of things, but taking up marathon training in snow drifts isn't necessarily ideal.)
So we called up a pro who really knows how to keep guys sharp in the weight room: Nick Winkelman, the director of training systems and education for EXOS (formerly Athlete's Performance), where he's worked since 2001 to train top NFL prospects. Winkelman spoke to Men's Fitnessabout how these guys get ready for the league—and five tips to motivate yourself for your own workouts.
1. Focus on Little Choices
You'd think that every NFL prospect is intrinsically (or internally) motivated. But that's just not the case. The guys at EXOS are talented, but even the best of the best need to be pushed every now and then. Even though prospects know that they're supposed to take a plunge in a cold tub and grab a post-workout shake after sessions, some are reluctant.
"Every single year, we struggle with certain guys who don't want to get in the pool," says Winkelman. What makes the difference? The guys who skip the extra work are the guys who wash out of the NFL in three years.
So yeah: Even the top guys needs a little external motivation now and then. "I try to create a concept from their viewpoint," Winkelman says. He'll walk guys through a specific line of questioning, using pointed statements, to help them see how each small choice can benefit them.
Likewise, the average guy might be motivated to lose weight and gain some muscle. But rather than just trying to attain a six-pack, break the concept down into smaller goals, like getting to the gym three days a week for a certain number of weeks. When you can't find the drive on a particular day, ask yourself questions like: "Will skipping this workout help me or hurt me?" You know the answer already, but having to admit it will help you refocus on the smaller goal you need to achieve on your way to the larger goal.
You'd think that every NFL prospect is intrinsically (or internally) motivated. But that's just not the case. The guys at EXOS are talented, but even the best of the best need to be pushed every now and then. Even though prospects know that they're supposed to take a plunge in a cold tub and grab a post-workout shake after sessions, some are reluctant.
"Every single year, we struggle with certain guys who don't want to get in the pool," says Winkelman. What makes the difference? The guys who skip the extra work are the guys who wash out of the NFL in three years.
So yeah: Even the top guys needs a little external motivation now and then. "I try to create a concept from their viewpoint," Winkelman says. He'll walk guys through a specific line of questioning, using pointed statements, to help them see how each small choice can benefit them.
Likewise, the average guy might be motivated to lose weight and gain some muscle. But rather than just trying to attain a six-pack, break the concept down into smaller goals, like getting to the gym three days a week for a certain number of weeks. When you can't find the drive on a particular day, ask yourself questions like: "Will skipping this workout help me or hurt me?" You know the answer already, but having to admit it will help you refocus on the smaller goal you need to achieve on your way to the larger goal.
The 15 Most Important Exercises for Men
© Provided by Men's Fitness 5 Ways to Get More Motivated to Go to the Gym
Build muscle, burn fat, and transform your body with these essential moves. Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. But some exercises have withstood the test of time, no matter what your approach. These moves have become staples in every serious lifter’s plan. If you're serious about your gym routine at all, make sure you add these into your workouts.BENCH PRESS
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Every gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine with that the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up. The Perfect Bench Press >>>DUMBBELL ROMANIAN DEADLIFT
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This could be the most important exercise there is for lower-back health and developing an impressive set of glutes. Any seasoned lifter will tell you they're truly impressed by a good set of legs, and a butt usually comes with it. Also, this move helps to make the hamstrings more flexible, meaning less back pain after sitting all day.KETTLEBELL SWING
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Often confused as a squat and front raise combo for the legs and shoulders respectively, this move is actually an explosive hip hinge, great for the glutes and conditioning. When done properly, the hip-hinge movement combined with the cardio due to the explosiveness of the movement makes for a strong, ripped physique any guy would be jealous of. The Perfect Kettlebell Swing >>>SUSPENDED PUSHUP
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Trainers far and wide have touted the usefulness of suspension-training systems like the TRX for years, and the fitness population is starting to catch on. In a pushup, the instability of the handles leads to more muscle fiber activation, in turn leading to more strength and muscle development in less time than in other variations of the classic pushup, as well as long-term health for your shoulders.PULL-UP
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Nothing quite says “I’m big” like a wide set of shoulders, and a wide back is a big part of that. The best move for developing those big, fan-shaped muscles (latissimus dorsi, aka, the lats) that make your shoulders look wide is the traditional pullup. It’s a big, multijoint move, which leads to testosterone release, meaning strength and overall muscle development will be enhanced.MEDICINE BALL SLAM
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Some guys work for a lifetime to develop a ripped midsection like the fitness models we see in magazines. Others know the secret of disciplined eating and the best exercises for abs out there, none of which are a crunch or variation. The medicine ball slam carves out gorges in the midsection, making your abs look like a street map of midtown Manhattan and adds a good amount of cardio to your workout so you can maintain that look. The Four Medicine Ball Moves That Carve Your Core >>>SWISS BALL ROLLOUT
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Although very challenging, the Swiss ball rollout is an essential part of anyone’s quest for a six-pack. As you roll out on the ball, the abs are put under increasing tension, and any fitness expert knows that one of the secrets to building ripped, lean muscle is high muscular tension. Use this move in place of a crunch to carve out a defined six-pack. How to Get the Abdominal V >>>BANDED GOOD MORNING
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Although this move looks like it would hurt your lower back, it in fact has the opposite effect. The good morning is a great developer for the lower back, and the use of a band makes it more like a physical therapy exercise than a traditional lift. Not only that, but this exercise will assist you in the squat, allowing you to load up more weight on the bar. Fitness on the Fly: How to Do Good Mornings with Resistance Bands >>>FARMER'S WALK
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Yes, it's tempting to walk into the gym and immediately start tinkering with the most complicated machine you can find. But sometimes, the best workout you can do is just hefting around some heavy stuff. After your workout, try carrying a pair of 70-pound dumbbells around for more than 30 seconds; your forearms will be on fire. After a few weeks of this, you can expect your weights to start increasing faster than ever before.HAMSTRING CURL
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Okay, yeah, it looks a little silly. But unlike the leg curl machine, a hamstring curl on a physio ball takes a lot of stress off your knees, and forces you to coordinate your upper and lower body as you hammer your hamstrings—without putting any major joints at risk. It’s a great finishing move for hamstrings, and the physio ball variant involves the glutes enough that makes it a great assistance move for bigger lifts like the deadlift. Hammer Your Hamstrings >>>SUSPENDED INVERTED ROW
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More often than not, a move done with both sides of the body involved will not expose weaknesses or imbalance. This variation of the row is an exception—it will make your shortcomings seem even more pronounced. But keep your chin up, dude: A suspension trainer will help correct those imbalances or weakness, leading to long-term joint health due to correct movement patterns. Ask Men's Fitness: What's the Benefit of a Suspension Trainer? >>>BARBELL OVERHEAD PRESS
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Some would argue that the standing barbell overhead press is a better upper-body developer than the mighty bench press itself. Because it demands huge effort from your abs and all the assistance muscles that get used to press the barbell overhead, this move leads to a set of shoulders that look like cannonballs and will develop the chest just as well as any other move. Two Tips to Increase Your Lifts: Overhead Press >>>BARBELL HIP THRUST
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The biggest set of muscles in your body (relative size) are the glutes. This move hits them directly. Strong glutes not only lead to a healthy back and flexible hamstrings—meaning fewer long-term strength and flexibility problems—but also do wonders for filling out a pair of jeans. And yeah: Women notice. How to Build Your Glutes >>>Best Workout Motivation and Advice: The Most Inspiring Celebrity Mantras of All Time
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Our cover guys are just like you. Sure, you might not be married to SofÃa Vergara or have starred in epic films like Creed or Justice League; but you've surely struggled to shed fat, build slabs of muscle, completely overhaul your physique, and motivate yourself to get the hell moving. Well, so have they. We've combed through the cover stories over the past year and picked out the smartest, most uplifting, and practical mantras, mottos, and pieces of advice from our cover guys. Read these when you're struggling to find your inner drive—or want to learn some A-list-worthy secrets. How to Get Motivated to Work Out >>>Henry Cavill, September 2016
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HIS PHILOSOPHY ON FITNESS"A lot of working out today is, 'Let’s make it an easy fix.' Do this, and do that, and you’ve got 60-second abs. My own personal approach to training is, I’m learning year after year after year and applying it and finding what fits and suits me best for my lifestyle. It’s been a long process. Now that I’m fit again, I think I’ve found a comfortable balance, which is enjoyable because we all like to go out for drinks and have pizza and have dinners and all the nice things in life, and not being a complete gym psycho." "But I stay fit enough to feel comfortable with taking my shirt off at the beach, because someone’s going to take a photo, and then it won’t all of a sudden be, 'Hey look, fat Superman!' in the Daily Mail or something like that. It’ll just be, 'Hey, look, Henry Cavill at the beach,' and I won’t be ashamed to see that photo. So through my Instagram and my social media, I’m trying to sort of send the message out there that it’s a process. As much as I can, I like to get it out there that you don’t have to endure a psychotic, agonizing workout. You don’t have to leave it all on the floor every time. Hopefully through my social media I can help educate people."... And FEEDING OFF GOOD ENERGY (OR FENDING OFF BAD) “Once you get to the level of being fit, there are days when you go, 'You know what? Today I just want to dig a very deep hole and jump into it.' Then sometimes your energy is really high and you think, 'I'm going to hurt myself today. Let's see if I still bleed!" Go here for the full interview with Henry Cavill. Henry Cavill's 'Justice League' Workout Routine >>>Chris Pine, July/August 2016
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HIS TAKE ON KEEPING UP WITH THE OTHER GUYS “You’ve got Thor, you’ve got Captain America. These guys are eating 5,000, 7,000 calories, waking up just to eat food, eating 15 meals a day. For your liver, I don’t think that’s healthy.” Rather than build enourmous size and mass, Pine wants "contiguous muscles, more natural" movement and "functionality" from his body. He fights no urge to keep up or compete. Go here to read a preview of the interview with Chris Pine. Chris Pine's Exact 'Star Trek Beyond' Workout Routine >>>Zac Efron, June 2016
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WHAT HE CONSIDERS OPTIMAL FITNESS “Right now I’m probably the physically strongest I’ve ever felt. Not in terms of bench press or how much I can squat, but in how quickly I could get out of this room and destroy everything in my path. If the zombie apocalypse happened right now, I’d definitely be able to defend myself... I want to be lean, fast, and light. When I put on a T-shirt, I don’t want people to go, ‘Oh, that guy’s a bodybuilder.’” WHAT TO REMEMBER WHEN YOU WANT TO DROP-KICK YOUR DIET “After a while your body stops craving junk food and you look forward to these meals. There’s this trigger that happens after two or three weeks of dieting and eating healthy food, where your body switches its primary energy source from burning mainly carbohydrates to burning fat,” he explains. “And when it switches over, all your cravings change. You go, ‘Holy cow, I want kale and vinaigrette shredded with beets and a little bit of sweet potato!’” Go here to read a preview of the interview with Zac Efron. How to Eat Like Zac Efron >>>Mark Wahlberg, May 2016
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WHEN IT COMES TO COMMITTING TO A REGIMEN, HE'S ALL IN "I trained for 100 days straight for [a movie that fell apart]. It was a very strict diet—no wine, no bread, no pasta. If I had any carbs it was just healthy carbs like sweet potatoes, yams. I got as ripped as I possibly could—the best shape of my life. I get into it. And when I get into something. I get really into it. I'm up at 3a.m. training. Eating roasted chickens at 3:30a.m. I like it...and then I like for it to be over." BUT... "I never wanted a boot camp type of existence. I want to work out, eat right, have fun, drink wine, eat burgers." Go here to read a preview of the interview with Mark Wahlberg. How to Get Arms Like Mark Wahlberg >>>Joe Manganiello, April 2016
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HIS MOTTO ON DODGING THE DREADED PLATEAU "Year to year, I always make specific goals that I want to achieve. I’ll get together with my trainer [Ron Mathews] and talk about what I want to do for the next year. True Blood, Magic Mike, those were very specific as far as the training regimen. I really had to train like a bodybuilder would for a competition." "Now I’m getting close to 40, but I still have some really good years that I can push. So I think it’s really about becoming the best athlete I can be. A lot of my workouts switched to Olympic lifting, CrossFit training, things called EMOMs [short for 'Every Minute, On the Minute'] for cardio, where you have to put in a certain amount of work and then you get to rest till the end of the minute. But of course, as you go on with the workout the rest periods shrink because you’re getting more tired, so it forces you to fight for that; but it’s mostly about becoming practically stronger. It’s lots of snatches, cleans, deadlifts—real functional athletic movements." "This past year I’ve broken almost every personal record I had on every list, so that was really fun. It would be fun to maybe compete in, like, a team CrossFit game. In the fall, I’d love nothing more than to have some kind of role that requires me to be as jacked as possible—just gigantic—and be able to train that way and really pack it on. But we’ll see." WHAT TO DO WHEN YOU SUFFER SETBACKS (Manganiello tore his biceps shooting a scene in Magic Mike XXL.) "When I did come back and start training, I had to start really, really light. It’s a matter of healing—I had to baby it and take it easy for a while. And it’s not a quick injury to come back from—you’re really starting from scratch." AND WHEN IT COMES TO TAKING DIET POINTERS “…people giving other people diet advice doesn’t really work. People make blanket statements about diet—“Red meat’s bad, aspartame will give you cancer, fat is bad”—but you know it’s not true for everyone. One size does not fit all when it comes to diet.” Go here to read a preview of the interview with Joe Manganiello. How to Get Jacked Like Joe Manganiello >>>Norman Reedus, March 2016
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DISHEARTENED YOU CAN'T GET IN THE GYM? DON'T DISCOUNT THE WORK YOU DO OUTSIDE OF IT "I have a gym in my house, so I try to work out when I can, but sometimes when you work so many hours, all you can do is get home and fall on your face. I'm also running through the woods in 103° heat and my crossbow weighs a ton, and I'm always riding bikes and building things, so the pounds melt off. But, you know, it would be silly if Daryl [Reedus' character on The Walking Dead] took off his shirt and had a six-pack." AND GET IN THE HABIT OF EXERCISING YOUR MIND, NOT JUST MUSCLE "I tried yoga, and I really liked it. I really want to get into transcendental meditation. People keep telling me I'd love it. I know Howard Stern does it. He says he closes his eyes in his closet for a few minutes, and it's like he's slept for three hours. That sounds amazing." Go here to read a preview of the interview with Norman Reedus. Why These Four Men's Fitness Cover Guys Practice Transcendental Meditation (Or Want to) >>>Matt Bomer, Jan/Feb 2016
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PAY ATTENTION TO WHAT YOUR BODY'S TELLING YOU “When I was 27, I felt old. I didn’t feel right. I didn’t feel healthy. I just wasn’t taking care of my body, and I had a body that wanted me to take care of it. In the end, someone is depending on me to show up on their set looking a specific way.”AND AS FOR THOSE CRAZY CRASH DIETS CELEBS DO FOR ROLES?(Bomer dropped 40 pounds to play a reporter who contracts HIV in The Normal Heart.) "It's obviously something constructed by a medical professional... it's actually dangerous to perpetuate. You can die. When I finished, my testosterone levels were the same as a female's. My stomach was the size of a walnut." Go here to read a preview of the interview with Matt Bomer. 6 Eating Tips from January/February Cover Guy Matt Bomer >>>Michael B. Jordan. December 2015
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WHEN YOU'RE STRUGGLING TO FIND PLEASURE FROM PAIN, JUST WAIT"I hated [training]. You know, at first you feel (terrible), you’re hurting. When things start getting a little easier, when you start lifting weight you never lifted before, when you start bench-pressing 225 pounds 10 times and it ain’t nothing, and then you start giving hugs to girls and they’re, like, feeling you up a little and you think, ‘What’s this?’—then it’s, ‘This is all right.’ So I learned to love it when I started seeing results.”AND HAVE A DAMN CHEAT DAY “My cheat days were incredible,” says Jordan, his voice full of pleasure as he recalls those meals. “French toast in the morning, Philly cheesesteaks in the afternoon...pizza. I did cheat days right!” Go here to read the full interview with Michael B. Jordan. Get the Body of Adonis: Michael B. Jordan's "Creed” Workout >>>Liam Hemsworth, November 2015
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TWEAK YOUR TRAINING ACCORDING TO YOU "In all honesty, I rarely do weight work. I don’t bench-press or anything like that. And especially over the past five months of being vegan, all my stuff is really high-intensity body-weight workouts like burpees and pushups and pullups and dips. I do a lot of pullups every day, and that’s where I get a lot of my strength from. And then burpees. Burpees are good for burning fat and really getting your heart rate up. You do 20 minutes or something of burpees, pushups, pullups, and dips, and that’s your whole body." Go here to read the full interview with Liam Hemsworth. Liam Hemsworth's Bodyweight Workout >>>Miles Teller, October 2015
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WORK FOR WHAT YOU WANT, PROVE EVERYONE WRONG “You can’t wait for people to tell you [you have what it takes]. You have to tell them.” When Teller was cast to play Vinny “the Pazmanian Devil” Pazienza (the five-time world boxing champion) in, Bleed for This, he wasn't the obvious choice. “At the time I was 188 pounds and 19% body fat. Breakfast was protein powder, ice, water, a splash of almond milk, and some frozen fruit—like, maybe, 10 blueberries. Anytime I had two hours, I worked out.” And in the end... “We did this test: Without any fat, my body would weigh 155 pounds—just my muscle and bones. That means I was carrying only 13 extra pounds. I felt superlight. I felt incredible.” Go here to read the full interview with Miles Teller. Yeah, Miles Teller Is Pretty Ripped in the New 'Bleed for This’ Trailer >>>10 Recovery Methods That Really Work
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Ice baths have been long regarded as the hail mary of muscle recovery, but new research from Queensland University of Technology and The University of Queensland is throwing cold water on its supposed efficacy. In the study, published in the Journal of Physiology, researches asked 21 physically active men to begin a strength-training regimen two days a week for 12 weeks. About half the group withstood a 10-minute post-workout ice bath at a numbing 50 degrees Fahrenheit, while the rest had a warm down on an exercise bike. At the end of the 12 weeks, those who performed an active warm down had more strength and muscle mass than those who cooled down in an ice bath. A subsequent follow-up study took muscle biopsies from men after they performed single-leg strength exercises, then either took an ice bath or actively warmed down. This time, researchers found that ice baths stunted activity within satellite cells—essentially muscle “stem cells”—and activity in pathways needed to build bigger, stronger muscles. "We found that cold water immersion after training substantially attenuated, or reduced, long-term gains in muscle mass and strength," says Dr. Llion Roberts, one of the study authors. The researchers surmise athletes who use ice baths after workouts will see less long-term muscle growth than those who choose active warm downs. The reason why this happens isn’t entirely definitive, but their best guess is that cold water immersion reduces muscle blood flow. Bottom line: While the cold water may numb your sore muscles and help heal injuries, it’s not the best recovery method after a strength session. Here are 10 great recovery methods to try instead.Massage
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Massages feel ah-mazing, especially after a grueling workout—and their benefits aren’t just skin deep either. Soft tissue massage is exceptionally good for bone-weary athletes and people with inflammation-related chronic conditions like arthritis and muscular dystrophy, according to research from McMaster University. Vigorous exercise causes small tears in your muscle fibers, and your body's natural repair process naturally leads to inflammation and soreness. To see if massage truly aids recovery, the researchers biopsied volunteers’ legs over the course of three sessions—once while at rest, a second time after they’d vigorously exercised on a stationary bike and received a 10-minute massage on one thigh, and a third biopsy two and a half hours after the second to track the repair processes between the massaged and un-massaged legs. Unsurprisingly, massage reduced the production of cytokines, which play a critical role in inflammation, and stimulated mitochondria—the tiny powerhouses inside your cells that convert glucose into energy for cell function and repair. So make sure to schedule regular massages; your muscles will adapt better to the demands of increased exercise.Epsom Salt Bath
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You may not be keen on taking baths, but soaking in Epsom salts can have some seriously relaxing effects on your mind and body. The salts contain magnesium sulfate, which help promote muscle relaxation, so your achy, cramped problem areas loosen. Internally, as your muscles soak in the solution, your blood vessels dilate, releasing some of the built up waste products in your body. Plus, the heat from the bath will help you release even more pent-up metabolic waste and toxins in your body, since it enhances perspiration.Electrical Stimulation
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When it comes to restoring work capacity in your skeletal muscles, electrical stimulation helps you recover faster than traditional passive rest, according to research published in the Journal of Strength and Conditioning Research. In the study, participants’ maximum voluntary contraction (greatest amount of tension a muscle can generate and hold), work capacity, and blood flow (in calf muscles) were measured 10 minutes before they went through an extensive run session, then tested again both four hours and 18 hours after. Two days later, after resting, the runners completed another run. The EMS increased their maximum voluntary contraction, work capacity (likely because fast twitch muscles were activated), and blood flow. When it comes to a speedier recovery, it’s no shock electric stimulation shows great promise. Most physical therapy centers are equipped with an EMS machine, but can also get one of your own. Try Marc Pro, an over-the-counter portable electrical stimulation device that comes with adhesive electrode pads and knobs for adjusting intensity. $649.95, marcpro.com/store. Payment plans available.Foam Rolling
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If you’re like most Americans, you sit for a good portion of the day, so by the time you hit the gym, you’re body’s locked up and more prone to injury. Foam rolling helps increase your muscles’ range of motion and elasticity before a workout, and there are even more benefits after. You can relieve any post-workout tightness or pain, and help break up scar tissue or knots that could otherwise cause chronic aches and pains if left unattended. Furthermore, vibrating foam rollers can maximize results by penetrating deeper into your muscles (think deep-tissue massage meets traditional foam roller). In fact, a study from the American Journal of Physical Medicine & Rehabilitation found vibration therapy after resistance training delayed the onset of muscle soreness and significantly recovered athletes’ range of motion (as compared to young men who didn’t receive any treatment). Foam rolling has also been known to help flush out waste products and increase blood circulation—so get rolling. Try RollingFWD High-Tech Vibrating Foam Roller, available in 36” full length or 18” travel size. It’s equipped with three speeds, soft touch foam, plus an 11-hour lithium ion battery. $199 for 18” and $249 for 36” via Kickstarter. Limited availability began September 16.Compression
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If you’re a sprinter, basketball player, or bodybuilder, compression gear can be incredibly advantageous, according to a 2013 review of more than 30 studies from the International Journal of Sports Physiology and Performance. In situations where an athlete is engaging in explosive movements—like sprinting, leaping and jerking—compression gear is definitely a go. Athletes observed improvements, though small to moderate, in their recovery of maximal strength and power (especially in vertical jumps), reductions in muscle swelling and perceived pain, and the presence of blood lactate. Try SKINS RY400 Men's Compression Long Tights for Recovery. The gradient compression delivers more oxygen-rich blood to your resting muscles, reducing tenderness and delayed onset muscle soreness. $83.99, skins.net/usa. And don't count out compression technology in your everyday life. ITEM m6 is the first-ever legwear brand to create fashion-forward, medical-grade socks (read: you won’t look like you walked out of a hospital, but you'll feel the difference) that help improve the flow of oxygen through your entire body. From your morning commute to your flight overseas, these are for the man who does it all. $34-$55, shop.itemm6usa.com.Sleep
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Your body’s natural production of growth hormone (muscle-building chemical) increases during deep stages of sleep, as does protein synthesis. That’s why you always hear how athletes get about eight to nine hours of shuteye every night, according to the National Sleep Foundation. You need that time to properly recover from a hard workout.Post-Workout Protein
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Throwing back a protein shake or eating a protein-filled meal after your workout ensures your body has enough fuel to rebuild and recover. The same goes for nighttime. According to research published in Medicine and Science in Sports and Exercise, casein protein ingestion immediately before sleep resulted in increased circulating amino acid levels, whole-body protein synthesis rates, net protein balance, and overall recovery in young men.Chocolate Milk
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The perfect recovery ratio of carbohydrates to protein is 4:1, according to a growing roster of studies. So if you're out of protein-shake mix, instead of throwing back a sugary sports drink, opt for chocolate milk. Believe it or not—believe it, actually—your childhood favorite is a powerful recovery option, according to a study from the Journal of Applied Physiology, Nutrition, and Metabolism. Researchers found exercisers are able to retain more than twice the amount of fluid in chocolate milk than in a sports drink after a workout. In short, when it comes to chocolate milk, your body is able to absorb more protein in less volume.Tart Cherry Juice
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Jewel-toned fruits are generally the most nutritious because the bright colors come from nutrients. In this case, the red color in cherries comes from anthocyanins, which help reduce pain and inflammation, effectively improving exercise recovery time, reducing muscle damage, and oxidative stress, according to research from the Scandinavian Journal of Medicine & Science in Sports. Don’t go overboard, though; limit yourself to one cup a day at most and reap the benefits.Water
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When you work out, you need to replenish the water you lose from sweat, because exercising while dehydrated can damage your muscles and reduce your body’s ability to repair itself. If you’re thirsty, drink. If your pee looks like apple juice, drink. If you haven’t had a drink of water in a few hours… you get the gist.15 Foods that Are Healthier Than You Think
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The most important thing to remember when you begin to overhaul your diet is balanced eating: Creating a healthy pattern overall will have a far greater impact on your health and well-being than eating a bowl of spinach one day and a bowl of ice cream the next. "Taste and enjoyment plus nutrition quality is the winning combination," says Rebecca Scritchfield R.D.N., H.F.S., author of the upcoming book Body Kindness. "The following foods end up on the 'no' list of many clients and health experts, but I say 'yes' to these as part of a healthy, mindful eating plan." So set aside your preconceived notions, and take a hard look at the nutrition facts for these surprisingly good-for-you foods.White Potatoes
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Okay, so white potatoes don't get the kind of praise sweet potatoes do, but these starchy tubers are still a great high-fiber, low-calorie vegetable. "Spuds offer up potassium, a key mineral in maintaining healthy blood pressure," Scritchfield says. "Baking it with the skin on will retain much more potassium than peeling, cubing and boiling," she adds. Want to make a hearty meal of baked potatoes, rather than just a side? Top with broccoli, lean proteins, and spices like paprika or cumin. (Skip the sour cream and bacon bits, though.)Beans
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If you're still holding on to a no-carb or low-carb diet, you're missing out on a lot of nutrients. Complex carbs aren't the issue; in fact, they're packed with vitamins and antioxidants. "Loaded with fiber and resistant starches, beans serve as a 'prebiotic food' that feeds the beneficial bacteria in your gut, or microbiome," Scritchfield says. "The soluble fiber also helps keep you feeling full longer." Keep a variety of canned beans—like black, navy, garbanzo, and red kidney—in your pantry to add a boost of protein and fiber to meals.Beef
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Sure, there have been recent headlines how meat is making people fat—and it's fair to treat them with some skepticism—but if you're opting for lean cuts of grass-fed beef (like top round and sirloin tip), you'll get a good source of iron and zinc, the two most important minerals in the body, Scritchfield says. "Iron helps deliver oxygen to tissues and organs, while zinc supports the immune system," she explains. Plus, fat isn't always the villain. It adds to taste quality, leaving you feeling satisfied after a meal and keeping you full longer so you don't splurge on processed foods high in sugar and saturated fat later on. "Serve up a palm-sized portion, adding sliced steak into your dishes," Scritchfield recommends.Pasta
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"Pasta provides energy that fuels our muscles and brain once its broken down, and can serve as the perfect foundation to a meal when paired with fiber-filled vegetables, and proteins, like chicken, shrimp, or beef," Scritchfield says. Whole wheat pasta is a better-for-you option, offering more fiber and other nutrients, while individuals with Celiac disease or gluten sensitivities should opt for rice- and bean-based pastas, she adds.Butter
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Butter, as of late, has been welcomed back into the health-conscious fitness sphere. New research suggests it's not as bad as we once thought, and maybe even better than the oils we've been using in its place. "It makes foods like vegetables taste better, and the saturated fatty acid, CLA (conjugated linoleic acid), helps improve body composition leanness," Scritchfield says. "Adding a teaspoon to sautéed vegetables will also help your body absorb fat-soluble vitamins (E, A, D and K)," she says. Choose butter from grass-fed cows; it has less saturated fat and more unsaturated (good) fatty acids, which can be stored in your muscle cells and provide that pumped-up look when you work out. They can also act as a fuel source during exercise.Chocolate
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Chocolate doesn't have to be dark and bitter to be considered healthy, although dark chocolate is the healthiest, since it's chock-full of antioxidants, flavanols, vitamins, and nutrients. "All forms of chocolate stimulate the release of 'happiness' neurotransmitters, including serotonin, dopamine, and endorphins," Scritchfield says. "It's also rich in plant flavanols, antioxidants, and magnesium, which can help reduce stress." Just be mindful: Don't eat the whole bar. A few squares are good if you want to eat it every day, and 1-3 finger-lengths off the bar if you want to indulge every now and then.Bacon
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Yeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.Coffee
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"A cup of coffee helps boost your mood by releasing the feel-good hormone dopamine," Scritchfield says. "The antioxidants and caffeine can also help improve workout performance," she adds. Just avoid a cup 4-6 hours before bed to prevent sleep disruptions. Want to reduce your sugar intake? "Doctor up your coffee with calcium-rich milks and warming spices like cinnamon and nutmeg," Scritchfield recommends.Whole Eggs
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Jump off the egg white bandwagon, and don't look back. "Eggs, including the yolks, are low in calories, rich in protein, and provide 19 valuable vitamins and minerals including choline and lutein, which support healthy nerve and muscle function," Scritchfield says. "The yolk is rich in vitamin D and cholesterol that actually doesn't impact your blood cholesterol," she adds. So get cracking!Coconut Oil
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"Coconut contains 90% saturated fat, mostly MCTs (medium chain triglycerides)," Scritchfield says. "MCTs are smaller than long-chain triglycerides, which allows them to permeate cells more easily than other fats for more immediate benefits." Coconut is also a natural source of lauric acid, which can kill harmful bacteria, viruses, and fungus on your skin. "You can use coconut oil in cooking in the same way you would use other fats, like butter and oils," Scritchfield says. Its high smoke point makes it a nice choice for baking, though you can use a small amount when sautéing, too.Beer
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The research on the benefits of beer post-workout have been conflicting, if not downright confusing, but it's actually a good choice if you're at a bar. "Beer contains several B vitamins, particularly folic acid, which is beneficial to heart health and preventing anemia," Scritchfield says. "It also has lactoflavin and nicotinic acid, which can help reduce insomnia by promoting sleep."Corn
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Corn is the vegetable pretty much everyone loves because of its natural sugars. "It's also a good source of carotenoid antioxidants that support immune, eye and skin cells from oxidation," Scritchfield says. "The rich starch and fiber combo provides sustained energy release that can help with blood sugar regulation and serves as a food source for beneficial gut bacteria," she adds. Corn is also naturally gluten-free, to boot. Serve it steamed with herbs like basil or cilantro, or use it to bulk up casseroles, soups, or chowders.Full-Fat Dairy
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"Cheese, yogurt, and milk not only provide calcium and vitamin D, the fat also promotes satiety," Scritchfield says. "In short: The enjoyment and satisfaction you get from eating these foods helps you manage how much you eat overall." Just be mindful of your serving size.Cereal and Milk
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So long as your cereal isn't rainbow-colored and studded with marshmallows, it's actually a smart snack—especially before bed, since the protein in the milk is a building block of sleep-inducing tryptophan, and carbs make tryptophan more available to the brain. "This duo also contains 10 essential nutrients, including fiber, calcium, vitamin D and potassium, which many people fall short on," Scritchfield says. "What's more, consuming full-fat dairy has been associated with lower body masses, not more." When shopping, look for cereal that contains 5 or more grams of fiber per serving and 9 grams of sugar or less per serving, she recommends; top your bowl with fruit and your favorite nuts and seeds for lasting energy.Jerky
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Jerky is portable, convenient, and a great source of protein for lasting energy. "While some are loaded with sodium, you can find high-quality jerky for beef, turkey, chicken, and bacon lower in sodium," Scritchfield says. "But if you're a fit guy who's especially active and sweat a lot, you could use the sodium."Starting Supps
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Feeling sluggish in the morning? Can’t fall asleep at night? Top off your tank with these tried-and-true supps. When you hit the gym hard, it can be tempting to load up on every shiny tub of mysterious purple powder you can get your hands on in hopes that it'll turn you into vintage Schwarzenegger overnight. But rather than loading up on some generic "best supplements" just because they're popular, it makes sense to identify your specific needs as an athlete and then address those issues first. Are you a hardcore powerlifter? A physique-focused bodybuilder? A long-distance cyclist? All those endeavors require slightly different nutrient profiles—but it's important to start with the fundamentals. “The average guy doesn’t always need to take anything crazy,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., L.D.N., a board-certified sports dietician at the Cleveland Clinic’s Center for Functional Medicine. “If your diet is great and you’re sleeping well, it’s rare that you’d need anything besides these select supplements.” Oh, and one more thing: If you're subsisting on late-night fries and couch pizza, fix that problem first. “Our rule is ‘food first,’” says Damon McCune, M.S., R.D.N., L.D., the director of performance nutrition for the athletics program at the University of Nevada–Las Vegas and a consultant to physique athletes and bodybuilders. “The number one thing I see across the board is that people aren’t eating enough. This means they’re deficient in one or more nutrients because of that." So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.If You’re Feeling Tired at the Gym…
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Consider taking: Caffeine Hardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug. When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says. Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you more jittery, but it won’t help your workout. You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.If You Run Out of Energy Mid-Workout...
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Consider taking: Carb supplements. “Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts. “There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.” Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says. When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts. How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade. You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.If Your Muscles Get Too Tired From Lifting…
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Consider Taking: Creatine Creatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says. And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or in your family. When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.” Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says. You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.If You’re Feeling Beat-Up After Long Workouts...
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Consider taking: Omega-3 Fatty Acids A large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.” When to take: Bogden suggests taking an omega-3 supp after a workout. How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says. You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”If You’re Supplementing With Protein Powder...
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Consider taking: Probiotics Yes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know that probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood. When to take: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says. How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement. You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.If You’re Not Sleeping Well...
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Consider taking: Magnesium Like Vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get good sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.” When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says. How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
2. Be Positive
The type of training the prospects do at EXOS is different from on-field football work. They're trained as sprinters to get faster times in tests that they'll take at the combine. Some guys get bogged down by the logistics of the program, but overall the staff at EXOS doesn't have to do too much to keep them motivated.
"I'm not a big fan of hooting and hollering," says Winkelman. "I will let them know when they've done something great, but I will not come down on them hard when they've done something wrong." That positive reinforcement helps the athletes focus on things they can change, rather than waste time and energy being upset. In your own training, reframe the way you think about success and failure. Instead of beating yourself up about missing a lift, think about the things you've done well. You don't need to endure a death march on the treadmill to make progress—so give yourself credit for getting into the gym on a tough night when you're tired and sore! From there, build on those things. Simply thinking in a different way will help you realize how effective positive reinforcement can be.
The type of training the prospects do at EXOS is different from on-field football work. They're trained as sprinters to get faster times in tests that they'll take at the combine. Some guys get bogged down by the logistics of the program, but overall the staff at EXOS doesn't have to do too much to keep them motivated.
"I'm not a big fan of hooting and hollering," says Winkelman. "I will let them know when they've done something great, but I will not come down on them hard when they've done something wrong." That positive reinforcement helps the athletes focus on things they can change, rather than waste time and energy being upset. In your own training, reframe the way you think about success and failure. Instead of beating yourself up about missing a lift, think about the things you've done well. You don't need to endure a death march on the treadmill to make progress—so give yourself credit for getting into the gym on a tough night when you're tired and sore! From there, build on those things. Simply thinking in a different way will help you realize how effective positive reinforcement can be.
Best Workout Motivation and Advice: The Most Inspiring Celebrity Mantras of All Time
© Provided by Men's Fitness 5 Ways to Get More Motivated to Go to the Gym
Our cover guys are just like you. Sure, you might not be married to SofÃa Vergara or have starred in epic films like Creed or Justice League; but you've surely struggled to shed fat, build slabs of muscle, completely overhaul your physique, and motivate yourself to get the hell moving. Well, so have they. We've combed through the cover stories over the past year and picked out the smartest, most uplifting, and practical mantras, mottos, and pieces of advice from our cover guys. Read these when you're struggling to find your inner drive—or want to learn some A-list-worthy secrets. How to Get Motivated to Work Out >>>Henry Cavill, September 2016
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HIS PHILOSOPHY ON FITNESS"A lot of working out today is, 'Let’s make it an easy fix.' Do this, and do that, and you’ve got 60-second abs. My own personal approach to training is, I’m learning year after year after year and applying it and finding what fits and suits me best for my lifestyle. It’s been a long process. Now that I’m fit again, I think I’ve found a comfortable balance, which is enjoyable because we all like to go out for drinks and have pizza and have dinners and all the nice things in life, and not being a complete gym psycho." "But I stay fit enough to feel comfortable with taking my shirt off at the beach, because someone’s going to take a photo, and then it won’t all of a sudden be, 'Hey look, fat Superman!' in the Daily Mail or something like that. It’ll just be, 'Hey, look, Henry Cavill at the beach,' and I won’t be ashamed to see that photo. So through my Instagram and my social media, I’m trying to sort of send the message out there that it’s a process. As much as I can, I like to get it out there that you don’t have to endure a psychotic, agonizing workout. You don’t have to leave it all on the floor every time. Hopefully through my social media I can help educate people."... And FEEDING OFF GOOD ENERGY (OR FENDING OFF BAD) “Once you get to the level of being fit, there are days when you go, 'You know what? Today I just want to dig a very deep hole and jump into it.' Then sometimes your energy is really high and you think, 'I'm going to hurt myself today. Let's see if I still bleed!" Go here for the full interview with Henry Cavill. Henry Cavill's 'Justice League' Workout Routine >>>Chris Pine, July/August 2016
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HIS TAKE ON KEEPING UP WITH THE OTHER GUYS “You’ve got Thor, you’ve got Captain America. These guys are eating 5,000, 7,000 calories, waking up just to eat food, eating 15 meals a day. For your liver, I don’t think that’s healthy.” Rather than build enourmous size and mass, Pine wants "contiguous muscles, more natural" movement and "functionality" from his body. He fights no urge to keep up or compete. Go here to read a preview of the interview with Chris Pine. Chris Pine's Exact 'Star Trek Beyond' Workout Routine >>>Zac Efron, June 2016
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WHAT HE CONSIDERS OPTIMAL FITNESS “Right now I’m probably the physically strongest I’ve ever felt. Not in terms of bench press or how much I can squat, but in how quickly I could get out of this room and destroy everything in my path. If the zombie apocalypse happened right now, I’d definitely be able to defend myself... I want to be lean, fast, and light. When I put on a T-shirt, I don’t want people to go, ‘Oh, that guy’s a bodybuilder.’” WHAT TO REMEMBER WHEN YOU WANT TO DROP-KICK YOUR DIET “After a while your body stops craving junk food and you look forward to these meals. There’s this trigger that happens after two or three weeks of dieting and eating healthy food, where your body switches its primary energy source from burning mainly carbohydrates to burning fat,” he explains. “And when it switches over, all your cravings change. You go, ‘Holy cow, I want kale and vinaigrette shredded with beets and a little bit of sweet potato!’” Go here to read a preview of the interview with Zac Efron. How to Eat Like Zac Efron >>>Mark Wahlberg, May 2016
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WHEN IT COMES TO COMMITTING TO A REGIMEN, HE'S ALL IN "I trained for 100 days straight for [a movie that fell apart]. It was a very strict diet—no wine, no bread, no pasta. If I had any carbs it was just healthy carbs like sweet potatoes, yams. I got as ripped as I possibly could—the best shape of my life. I get into it. And when I get into something. I get really into it. I'm up at 3a.m. training. Eating roasted chickens at 3:30a.m. I like it...and then I like for it to be over." BUT... "I never wanted a boot camp type of existence. I want to work out, eat right, have fun, drink wine, eat burgers." Go here to read a preview of the interview with Mark Wahlberg. How to Get Arms Like Mark Wahlberg >>>Joe Manganiello, April 2016
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HIS MOTTO ON DODGING THE DREADED PLATEAU "Year to year, I always make specific goals that I want to achieve. I’ll get together with my trainer [Ron Mathews] and talk about what I want to do for the next year. True Blood, Magic Mike, those were very specific as far as the training regimen. I really had to train like a bodybuilder would for a competition." "Now I’m getting close to 40, but I still have some really good years that I can push. So I think it’s really about becoming the best athlete I can be. A lot of my workouts switched to Olympic lifting, CrossFit training, things called EMOMs [short for 'Every Minute, On the Minute'] for cardio, where you have to put in a certain amount of work and then you get to rest till the end of the minute. But of course, as you go on with the workout the rest periods shrink because you’re getting more tired, so it forces you to fight for that; but it’s mostly about becoming practically stronger. It’s lots of snatches, cleans, deadlifts—real functional athletic movements." "This past year I’ve broken almost every personal record I had on every list, so that was really fun. It would be fun to maybe compete in, like, a team CrossFit game. In the fall, I’d love nothing more than to have some kind of role that requires me to be as jacked as possible—just gigantic—and be able to train that way and really pack it on. But we’ll see." WHAT TO DO WHEN YOU SUFFER SETBACKS (Manganiello tore his biceps shooting a scene in Magic Mike XXL.) "When I did come back and start training, I had to start really, really light. It’s a matter of healing—I had to baby it and take it easy for a while. And it’s not a quick injury to come back from—you’re really starting from scratch." AND WHEN IT COMES TO TAKING DIET POINTERS “…people giving other people diet advice doesn’t really work. People make blanket statements about diet—“Red meat’s bad, aspartame will give you cancer, fat is bad”—but you know it’s not true for everyone. One size does not fit all when it comes to diet.” Go here to read a preview of the interview with Joe Manganiello. How to Get Jacked Like Joe Manganiello >>>Norman Reedus, March 2016
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DISHEARTENED YOU CAN'T GET IN THE GYM? DON'T DISCOUNT THE WORK YOU DO OUTSIDE OF IT "I have a gym in my house, so I try to work out when I can, but sometimes when you work so many hours, all you can do is get home and fall on your face. I'm also running through the woods in 103° heat and my crossbow weighs a ton, and I'm always riding bikes and building things, so the pounds melt off. But, you know, it would be silly if Daryl [Reedus' character on The Walking Dead] took off his shirt and had a six-pack." AND GET IN THE HABIT OF EXERCISING YOUR MIND, NOT JUST MUSCLE "I tried yoga, and I really liked it. I really want to get into transcendental meditation. People keep telling me I'd love it. I know Howard Stern does it. He says he closes his eyes in his closet for a few minutes, and it's like he's slept for three hours. That sounds amazing." Go here to read a preview of the interview with Norman Reedus. Why These Four Men's Fitness Cover Guys Practice Transcendental Meditation (Or Want to) >>>Matt Bomer, Jan/Feb 2016
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PAY ATTENTION TO WHAT YOUR BODY'S TELLING YOU “When I was 27, I felt old. I didn’t feel right. I didn’t feel healthy. I just wasn’t taking care of my body, and I had a body that wanted me to take care of it. In the end, someone is depending on me to show up on their set looking a specific way.”AND AS FOR THOSE CRAZY CRASH DIETS CELEBS DO FOR ROLES?(Bomer dropped 40 pounds to play a reporter who contracts HIV in The Normal Heart.) "It's obviously something constructed by a medical professional... it's actually dangerous to perpetuate. You can die. When I finished, my testosterone levels were the same as a female's. My stomach was the size of a walnut." Go here to read a preview of the interview with Matt Bomer. 6 Eating Tips from January/February Cover Guy Matt Bomer >>>Michael B. Jordan. December 2015
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WHEN YOU'RE STRUGGLING TO FIND PLEASURE FROM PAIN, JUST WAIT"I hated [training]. You know, at first you feel (terrible), you’re hurting. When things start getting a little easier, when you start lifting weight you never lifted before, when you start bench-pressing 225 pounds 10 times and it ain’t nothing, and then you start giving hugs to girls and they’re, like, feeling you up a little and you think, ‘What’s this?’—then it’s, ‘This is all right.’ So I learned to love it when I started seeing results.”AND HAVE A DAMN CHEAT DAY “My cheat days were incredible,” says Jordan, his voice full of pleasure as he recalls those meals. “French toast in the morning, Philly cheesesteaks in the afternoon...pizza. I did cheat days right!” Go here to read the full interview with Michael B. Jordan. Get the Body of Adonis: Michael B. Jordan's "Creed” Workout >>>Liam Hemsworth, November 2015
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TWEAK YOUR TRAINING ACCORDING TO YOU "In all honesty, I rarely do weight work. I don’t bench-press or anything like that. And especially over the past five months of being vegan, all my stuff is really high-intensity body-weight workouts like burpees and pushups and pullups and dips. I do a lot of pullups every day, and that’s where I get a lot of my strength from. And then burpees. Burpees are good for burning fat and really getting your heart rate up. You do 20 minutes or something of burpees, pushups, pullups, and dips, and that’s your whole body." Go here to read the full interview with Liam Hemsworth. Liam Hemsworth's Bodyweight Workout >>>Miles Teller, October 2015
© Eric Ray Davidson
WORK FOR WHAT YOU WANT, PROVE EVERYONE WRONG “You can’t wait for people to tell you [you have what it takes]. You have to tell them.” When Teller was cast to play Vinny “the Pazmanian Devil” Pazienza (the five-time world boxing champion) in, Bleed for This, he wasn't the obvious choice. “At the time I was 188 pounds and 19% body fat. Breakfast was protein powder, ice, water, a splash of almond milk, and some frozen fruit—like, maybe, 10 blueberries. Anytime I had two hours, I worked out.” And in the end... “We did this test: Without any fat, my body would weigh 155 pounds—just my muscle and bones. That means I was carrying only 13 extra pounds. I felt superlight. I felt incredible.” Go here to read the full interview with Miles Teller. Yeah, Miles Teller Is Pretty Ripped in the New 'Bleed for This’ Trailer >>>10 Recovery Methods That Really Work
© Doug Inglish
Ice baths have been long regarded as the hail mary of muscle recovery, but new research from Queensland University of Technology and The University of Queensland is throwing cold water on its supposed efficacy. In the study, published in the Journal of Physiology, researches asked 21 physically active men to begin a strength-training regimen two days a week for 12 weeks. About half the group withstood a 10-minute post-workout ice bath at a numbing 50 degrees Fahrenheit, while the rest had a warm down on an exercise bike. At the end of the 12 weeks, those who performed an active warm down had more strength and muscle mass than those who cooled down in an ice bath. A subsequent follow-up study took muscle biopsies from men after they performed single-leg strength exercises, then either took an ice bath or actively warmed down. This time, researchers found that ice baths stunted activity within satellite cells—essentially muscle “stem cells”—and activity in pathways needed to build bigger, stronger muscles. "We found that cold water immersion after training substantially attenuated, or reduced, long-term gains in muscle mass and strength," says Dr. Llion Roberts, one of the study authors. The researchers surmise athletes who use ice baths after workouts will see less long-term muscle growth than those who choose active warm downs. The reason why this happens isn’t entirely definitive, but their best guess is that cold water immersion reduces muscle blood flow. Bottom line: While the cold water may numb your sore muscles and help heal injuries, it’s not the best recovery method after a strength session. Here are 10 great recovery methods to try instead.Massage
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Massages feel ah-mazing, especially after a grueling workout—and their benefits aren’t just skin deep either. Soft tissue massage is exceptionally good for bone-weary athletes and people with inflammation-related chronic conditions like arthritis and muscular dystrophy, according to research from McMaster University. Vigorous exercise causes small tears in your muscle fibers, and your body's natural repair process naturally leads to inflammation and soreness. To see if massage truly aids recovery, the researchers biopsied volunteers’ legs over the course of three sessions—once while at rest, a second time after they’d vigorously exercised on a stationary bike and received a 10-minute massage on one thigh, and a third biopsy two and a half hours after the second to track the repair processes between the massaged and un-massaged legs. Unsurprisingly, massage reduced the production of cytokines, which play a critical role in inflammation, and stimulated mitochondria—the tiny powerhouses inside your cells that convert glucose into energy for cell function and repair. So make sure to schedule regular massages; your muscles will adapt better to the demands of increased exercise.Epsom Salt Bath
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You may not be keen on taking baths, but soaking in Epsom salts can have some seriously relaxing effects on your mind and body. The salts contain magnesium sulfate, which help promote muscle relaxation, so your achy, cramped problem areas loosen. Internally, as your muscles soak in the solution, your blood vessels dilate, releasing some of the built up waste products in your body. Plus, the heat from the bath will help you release even more pent-up metabolic waste and toxins in your body, since it enhances perspiration.Electrical Stimulation
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When it comes to restoring work capacity in your skeletal muscles, electrical stimulation helps you recover faster than traditional passive rest, according to research published in the Journal of Strength and Conditioning Research. In the study, participants’ maximum voluntary contraction (greatest amount of tension a muscle can generate and hold), work capacity, and blood flow (in calf muscles) were measured 10 minutes before they went through an extensive run session, then tested again both four hours and 18 hours after. Two days later, after resting, the runners completed another run. The EMS increased their maximum voluntary contraction, work capacity (likely because fast twitch muscles were activated), and blood flow. When it comes to a speedier recovery, it’s no shock electric stimulation shows great promise. Most physical therapy centers are equipped with an EMS machine, but can also get one of your own. Try Marc Pro, an over-the-counter portable electrical stimulation device that comes with adhesive electrode pads and knobs for adjusting intensity. $649.95, marcpro.com/store. Payment plans available.Foam Rolling
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If you’re like most Americans, you sit for a good portion of the day, so by the time you hit the gym, you’re body’s locked up and more prone to injury. Foam rolling helps increase your muscles’ range of motion and elasticity before a workout, and there are even more benefits after. You can relieve any post-workout tightness or pain, and help break up scar tissue or knots that could otherwise cause chronic aches and pains if left unattended. Furthermore, vibrating foam rollers can maximize results by penetrating deeper into your muscles (think deep-tissue massage meets traditional foam roller). In fact, a study from the American Journal of Physical Medicine & Rehabilitation found vibration therapy after resistance training delayed the onset of muscle soreness and significantly recovered athletes’ range of motion (as compared to young men who didn’t receive any treatment). Foam rolling has also been known to help flush out waste products and increase blood circulation—so get rolling. Try RollingFWD High-Tech Vibrating Foam Roller, available in 36” full length or 18” travel size. It’s equipped with three speeds, soft touch foam, plus an 11-hour lithium ion battery. $199 for 18” and $249 for 36” via Kickstarter. Limited availability began September 16.Compression
© AMI
If you’re a sprinter, basketball player, or bodybuilder, compression gear can be incredibly advantageous, according to a 2013 review of more than 30 studies from the International Journal of Sports Physiology and Performance. In situations where an athlete is engaging in explosive movements—like sprinting, leaping and jerking—compression gear is definitely a go. Athletes observed improvements, though small to moderate, in their recovery of maximal strength and power (especially in vertical jumps), reductions in muscle swelling and perceived pain, and the presence of blood lactate. Try SKINS RY400 Men's Compression Long Tights for Recovery. The gradient compression delivers more oxygen-rich blood to your resting muscles, reducing tenderness and delayed onset muscle soreness. $83.99, skins.net/usa. And don't count out compression technology in your everyday life. ITEM m6 is the first-ever legwear brand to create fashion-forward, medical-grade socks (read: you won’t look like you walked out of a hospital, but you'll feel the difference) that help improve the flow of oxygen through your entire body. From your morning commute to your flight overseas, these are for the man who does it all. $34-$55, shop.itemm6usa.com.Sleep
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Your body’s natural production of growth hormone (muscle-building chemical) increases during deep stages of sleep, as does protein synthesis. That’s why you always hear how athletes get about eight to nine hours of shuteye every night, according to the National Sleep Foundation. You need that time to properly recover from a hard workout.Post-Workout Protein
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Throwing back a protein shake or eating a protein-filled meal after your workout ensures your body has enough fuel to rebuild and recover. The same goes for nighttime. According to research published in Medicine and Science in Sports and Exercise, casein protein ingestion immediately before sleep resulted in increased circulating amino acid levels, whole-body protein synthesis rates, net protein balance, and overall recovery in young men.Chocolate Milk
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The perfect recovery ratio of carbohydrates to protein is 4:1, according to a growing roster of studies. So if you're out of protein-shake mix, instead of throwing back a sugary sports drink, opt for chocolate milk. Believe it or not—believe it, actually—your childhood favorite is a powerful recovery option, according to a study from the Journal of Applied Physiology, Nutrition, and Metabolism. Researchers found exercisers are able to retain more than twice the amount of fluid in chocolate milk than in a sports drink after a workout. In short, when it comes to chocolate milk, your body is able to absorb more protein in less volume.Tart Cherry Juice
© AMI
Jewel-toned fruits are generally the most nutritious because the bright colors come from nutrients. In this case, the red color in cherries comes from anthocyanins, which help reduce pain and inflammation, effectively improving exercise recovery time, reducing muscle damage, and oxidative stress, according to research from the Scandinavian Journal of Medicine & Science in Sports. Don’t go overboard, though; limit yourself to one cup a day at most and reap the benefits.Water
© AMI
When you work out, you need to replenish the water you lose from sweat, because exercising while dehydrated can damage your muscles and reduce your body’s ability to repair itself. If you’re thirsty, drink. If your pee looks like apple juice, drink. If you haven’t had a drink of water in a few hours… you get the gist.15 Foods that Are Healthier Than You Think
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The most important thing to remember when you begin to overhaul your diet is balanced eating: Creating a healthy pattern overall will have a far greater impact on your health and well-being than eating a bowl of spinach one day and a bowl of ice cream the next. "Taste and enjoyment plus nutrition quality is the winning combination," says Rebecca Scritchfield R.D.N., H.F.S., author of the upcoming book Body Kindness. "The following foods end up on the 'no' list of many clients and health experts, but I say 'yes' to these as part of a healthy, mindful eating plan." So set aside your preconceived notions, and take a hard look at the nutrition facts for these surprisingly good-for-you foods.White Potatoes
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Okay, so white potatoes don't get the kind of praise sweet potatoes do, but these starchy tubers are still a great high-fiber, low-calorie vegetable. "Spuds offer up potassium, a key mineral in maintaining healthy blood pressure," Scritchfield says. "Baking it with the skin on will retain much more potassium than peeling, cubing and boiling," she adds. Want to make a hearty meal of baked potatoes, rather than just a side? Top with broccoli, lean proteins, and spices like paprika or cumin. (Skip the sour cream and bacon bits, though.)Beans
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If you're still holding on to a no-carb or low-carb diet, you're missing out on a lot of nutrients. Complex carbs aren't the issue; in fact, they're packed with vitamins and antioxidants. "Loaded with fiber and resistant starches, beans serve as a 'prebiotic food' that feeds the beneficial bacteria in your gut, or microbiome," Scritchfield says. "The soluble fiber also helps keep you feeling full longer." Keep a variety of canned beans—like black, navy, garbanzo, and red kidney—in your pantry to add a boost of protein and fiber to meals.Beef
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Sure, there have been recent headlines how meat is making people fat—and it's fair to treat them with some skepticism—but if you're opting for lean cuts of grass-fed beef (like top round and sirloin tip), you'll get a good source of iron and zinc, the two most important minerals in the body, Scritchfield says. "Iron helps deliver oxygen to tissues and organs, while zinc supports the immune system," she explains. Plus, fat isn't always the villain. It adds to taste quality, leaving you feeling satisfied after a meal and keeping you full longer so you don't splurge on processed foods high in sugar and saturated fat later on. "Serve up a palm-sized portion, adding sliced steak into your dishes," Scritchfield recommends.Pasta
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"Pasta provides energy that fuels our muscles and brain once its broken down, and can serve as the perfect foundation to a meal when paired with fiber-filled vegetables, and proteins, like chicken, shrimp, or beef," Scritchfield says. Whole wheat pasta is a better-for-you option, offering more fiber and other nutrients, while individuals with Celiac disease or gluten sensitivities should opt for rice- and bean-based pastas, she adds.Butter
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Butter, as of late, has been welcomed back into the health-conscious fitness sphere. New research suggests it's not as bad as we once thought, and maybe even better than the oils we've been using in its place. "It makes foods like vegetables taste better, and the saturated fatty acid, CLA (conjugated linoleic acid), helps improve body composition leanness," Scritchfield says. "Adding a teaspoon to sautéed vegetables will also help your body absorb fat-soluble vitamins (E, A, D and K)," she says. Choose butter from grass-fed cows; it has less saturated fat and more unsaturated (good) fatty acids, which can be stored in your muscle cells and provide that pumped-up look when you work out. They can also act as a fuel source during exercise.Chocolate
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Chocolate doesn't have to be dark and bitter to be considered healthy, although dark chocolate is the healthiest, since it's chock-full of antioxidants, flavanols, vitamins, and nutrients. "All forms of chocolate stimulate the release of 'happiness' neurotransmitters, including serotonin, dopamine, and endorphins," Scritchfield says. "It's also rich in plant flavanols, antioxidants, and magnesium, which can help reduce stress." Just be mindful: Don't eat the whole bar. A few squares are good if you want to eat it every day, and 1-3 finger-lengths off the bar if you want to indulge every now and then.Bacon
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Yeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.Coffee
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"A cup of coffee helps boost your mood by releasing the feel-good hormone dopamine," Scritchfield says. "The antioxidants and caffeine can also help improve workout performance," she adds. Just avoid a cup 4-6 hours before bed to prevent sleep disruptions. Want to reduce your sugar intake? "Doctor up your coffee with calcium-rich milks and warming spices like cinnamon and nutmeg," Scritchfield recommends.Whole Eggs
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Jump off the egg white bandwagon, and don't look back. "Eggs, including the yolks, are low in calories, rich in protein, and provide 19 valuable vitamins and minerals including choline and lutein, which support healthy nerve and muscle function," Scritchfield says. "The yolk is rich in vitamin D and cholesterol that actually doesn't impact your blood cholesterol," she adds. So get cracking!Coconut Oil
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"Coconut contains 90% saturated fat, mostly MCTs (medium chain triglycerides)," Scritchfield says. "MCTs are smaller than long-chain triglycerides, which allows them to permeate cells more easily than other fats for more immediate benefits." Coconut is also a natural source of lauric acid, which can kill harmful bacteria, viruses, and fungus on your skin. "You can use coconut oil in cooking in the same way you would use other fats, like butter and oils," Scritchfield says. Its high smoke point makes it a nice choice for baking, though you can use a small amount when sautéing, too.Beer
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The research on the benefits of beer post-workout have been conflicting, if not downright confusing, but it's actually a good choice if you're at a bar. "Beer contains several B vitamins, particularly folic acid, which is beneficial to heart health and preventing anemia," Scritchfield says. "It also has lactoflavin and nicotinic acid, which can help reduce insomnia by promoting sleep."Corn
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Corn is the vegetable pretty much everyone loves because of its natural sugars. "It's also a good source of carotenoid antioxidants that support immune, eye and skin cells from oxidation," Scritchfield says. "The rich starch and fiber combo provides sustained energy release that can help with blood sugar regulation and serves as a food source for beneficial gut bacteria," she adds. Corn is also naturally gluten-free, to boot. Serve it steamed with herbs like basil or cilantro, or use it to bulk up casseroles, soups, or chowders.Full-Fat Dairy
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"Cheese, yogurt, and milk not only provide calcium and vitamin D, the fat also promotes satiety," Scritchfield says. "In short: The enjoyment and satisfaction you get from eating these foods helps you manage how much you eat overall." Just be mindful of your serving size.Cereal and Milk
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So long as your cereal isn't rainbow-colored and studded with marshmallows, it's actually a smart snack—especially before bed, since the protein in the milk is a building block of sleep-inducing tryptophan, and carbs make tryptophan more available to the brain. "This duo also contains 10 essential nutrients, including fiber, calcium, vitamin D and potassium, which many people fall short on," Scritchfield says. "What's more, consuming full-fat dairy has been associated with lower body masses, not more." When shopping, look for cereal that contains 5 or more grams of fiber per serving and 9 grams of sugar or less per serving, she recommends; top your bowl with fruit and your favorite nuts and seeds for lasting energy.Jerky
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Jerky is portable, convenient, and a great source of protein for lasting energy. "While some are loaded with sodium, you can find high-quality jerky for beef, turkey, chicken, and bacon lower in sodium," Scritchfield says. "But if you're a fit guy who's especially active and sweat a lot, you could use the sodium."Starting Supps
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Feeling sluggish in the morning? Can’t fall asleep at night? Top off your tank with these tried-and-true supps. When you hit the gym hard, it can be tempting to load up on every shiny tub of mysterious purple powder you can get your hands on in hopes that it'll turn you into vintage Schwarzenegger overnight. But rather than loading up on some generic "best supplements" just because they're popular, it makes sense to identify your specific needs as an athlete and then address those issues first. Are you a hardcore powerlifter? A physique-focused bodybuilder? A long-distance cyclist? All those endeavors require slightly different nutrient profiles—but it's important to start with the fundamentals. “The average guy doesn’t always need to take anything crazy,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., L.D.N., a board-certified sports dietician at the Cleveland Clinic’s Center for Functional Medicine. “If your diet is great and you’re sleeping well, it’s rare that you’d need anything besides these select supplements.” Oh, and one more thing: If you're subsisting on late-night fries and couch pizza, fix that problem first. “Our rule is ‘food first,’” says Damon McCune, M.S., R.D.N., L.D., the director of performance nutrition for the athletics program at the University of Nevada–Las Vegas and a consultant to physique athletes and bodybuilders. “The number one thing I see across the board is that people aren’t eating enough. This means they’re deficient in one or more nutrients because of that." So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.If You’re Feeling Tired at the Gym…
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Consider taking: Caffeine Hardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug. When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says. Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you more jittery, but it won’t help your workout. You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.If You Run Out of Energy Mid-Workout...
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Consider taking: Carb supplements. “Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts. “There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.” Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says. When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts. How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade. You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.If Your Muscles Get Too Tired From Lifting…
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Consider Taking: Creatine Creatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says. And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or in your family. When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.” Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says. You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.If You’re Feeling Beat-Up After Long Workouts...
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Consider taking: Omega-3 Fatty Acids A large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.” When to take: Bogden suggests taking an omega-3 supp after a workout. How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says. You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”If You’re Supplementing With Protein Powder...
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Consider taking: Probiotics Yes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know that probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood. When to take: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says. How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement. You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.If You’re Not Sleeping Well...
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Consider taking: Magnesium Like Vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get good sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.” When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says. How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
3. Understand When You'll Get Tired
In one test, the prospects will run three sprints. "As we train them over the time, their best sprint should be #1. The second sprint should be the same or 5% slower, and #3 should be 5-10% slower, if they're giving 100% effort," says Winkelman. That means it's normal to expect your production to drop off, slightly, when you're giving maximum effort for a certain amount of time. (The only guy who didn't? Julio Jones, who went from being a freak of nature at Alabama to a freak of nature with the Atlanta Falcons.)
So unless you're Julio Jones, when you fall a little short, try to understand why it's happening. Just because you're not constantly setting personal bests at the gym doesn't mean you're not making progress. And remember: Working out tough is hard, and it should be that way! If you're feeling tired, make sure you recover correctly, and then understand why you're feeling a little more run-down than normal.
In one test, the prospects will run three sprints. "As we train them over the time, their best sprint should be #1. The second sprint should be the same or 5% slower, and #3 should be 5-10% slower, if they're giving 100% effort," says Winkelman. That means it's normal to expect your production to drop off, slightly, when you're giving maximum effort for a certain amount of time. (The only guy who didn't? Julio Jones, who went from being a freak of nature at Alabama to a freak of nature with the Atlanta Falcons.)
So unless you're Julio Jones, when you fall a little short, try to understand why it's happening. Just because you're not constantly setting personal bests at the gym doesn't mean you're not making progress. And remember: Working out tough is hard, and it should be that way! If you're feeling tired, make sure you recover correctly, and then understand why you're feeling a little more run-down than normal.
10 Recovery Methods That Really Work
© Provided by Men's Fitness 5 Ways to Get More Motivated to Go to the Gym
Ice baths have been long regarded as the hail mary of muscle recovery, but new research from Queensland University of Technology and The University of Queensland is throwing cold water on its supposed efficacy. In the study, published in the Journal of Physiology, researches asked 21 physically active men to begin a strength-training regimen two days a week for 12 weeks. About half the group withstood a 10-minute post-workout ice bath at a numbing 50 degrees Fahrenheit, while the rest had a warm down on an exercise bike. At the end of the 12 weeks, those who performed an active warm down had more strength and muscle mass than those who cooled down in an ice bath. A subsequent follow-up study took muscle biopsies from men after they performed single-leg strength exercises, then either took an ice bath or actively warmed down. This time, researchers found that ice baths stunted activity within satellite cells—essentially muscle “stem cells”—and activity in pathways needed to build bigger, stronger muscles. "We found that cold water immersion after training substantially attenuated, or reduced, long-term gains in muscle mass and strength," says Dr. Llion Roberts, one of the study authors. The researchers surmise athletes who use ice baths after workouts will see less long-term muscle growth than those who choose active warm downs. The reason why this happens isn’t entirely definitive, but their best guess is that cold water immersion reduces muscle blood flow. Bottom line: While the cold water may numb your sore muscles and help heal injuries, it’s not the best recovery method after a strength session. Here are 10 great recovery methods to try instead.Massage
© Martin Dimitrov/E+/Getty Images
Massages feel ah-mazing, especially after a grueling workout—and their benefits aren’t just skin deep either. Soft tissue massage is exceptionally good for bone-weary athletes and people with inflammation-related chronic conditions like arthritis and muscular dystrophy, according to research from McMaster University. Vigorous exercise causes small tears in your muscle fibers, and your body's natural repair process naturally leads to inflammation and soreness. To see if massage truly aids recovery, the researchers biopsied volunteers’ legs over the course of three sessions—once while at rest, a second time after they’d vigorously exercised on a stationary bike and received a 10-minute massage on one thigh, and a third biopsy two and a half hours after the second to track the repair processes between the massaged and un-massaged legs. Unsurprisingly, massage reduced the production of cytokines, which play a critical role in inflammation, and stimulated mitochondria—the tiny powerhouses inside your cells that convert glucose into energy for cell function and repair. So make sure to schedule regular massages; your muscles will adapt better to the demands of increased exercise.Epsom Salt Bath
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You may not be keen on taking baths, but soaking in Epsom salts can have some seriously relaxing effects on your mind and body. The salts contain magnesium sulfate, which help promote muscle relaxation, so your achy, cramped problem areas loosen. Internally, as your muscles soak in the solution, your blood vessels dilate, releasing some of the built up waste products in your body. Plus, the heat from the bath will help you release even more pent-up metabolic waste and toxins in your body, since it enhances perspiration.Electrical Stimulation
© AMI
When it comes to restoring work capacity in your skeletal muscles, electrical stimulation helps you recover faster than traditional passive rest, according to research published in the Journal of Strength and Conditioning Research. In the study, participants’ maximum voluntary contraction (greatest amount of tension a muscle can generate and hold), work capacity, and blood flow (in calf muscles) were measured 10 minutes before they went through an extensive run session, then tested again both four hours and 18 hours after. Two days later, after resting, the runners completed another run. The EMS increased their maximum voluntary contraction, work capacity (likely because fast twitch muscles were activated), and blood flow. When it comes to a speedier recovery, it’s no shock electric stimulation shows great promise. Most physical therapy centers are equipped with an EMS machine, but can also get one of your own. Try Marc Pro, an over-the-counter portable electrical stimulation device that comes with adhesive electrode pads and knobs for adjusting intensity. $649.95, marcpro.com/store. Payment plans available.Foam Rolling
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If you’re like most Americans, you sit for a good portion of the day, so by the time you hit the gym, you’re body’s locked up and more prone to injury. Foam rolling helps increase your muscles’ range of motion and elasticity before a workout, and there are even more benefits after. You can relieve any post-workout tightness or pain, and help break up scar tissue or knots that could otherwise cause chronic aches and pains if left unattended. Furthermore, vibrating foam rollers can maximize results by penetrating deeper into your muscles (think deep-tissue massage meets traditional foam roller). In fact, a study from the American Journal of Physical Medicine & Rehabilitation found vibration therapy after resistance training delayed the onset of muscle soreness and significantly recovered athletes’ range of motion (as compared to young men who didn’t receive any treatment). Foam rolling has also been known to help flush out waste products and increase blood circulation—so get rolling. Try RollingFWD High-Tech Vibrating Foam Roller, available in 36” full length or 18” travel size. It’s equipped with three speeds, soft touch foam, plus an 11-hour lithium ion battery. $199 for 18” and $249 for 36” via Kickstarter. Limited availability began September 16.Compression
© AMI
If you’re a sprinter, basketball player, or bodybuilder, compression gear can be incredibly advantageous, according to a 2013 review of more than 30 studies from the International Journal of Sports Physiology and Performance. In situations where an athlete is engaging in explosive movements—like sprinting, leaping and jerking—compression gear is definitely a go. Athletes observed improvements, though small to moderate, in their recovery of maximal strength and power (especially in vertical jumps), reductions in muscle swelling and perceived pain, and the presence of blood lactate. Try SKINS RY400 Men's Compression Long Tights for Recovery. The gradient compression delivers more oxygen-rich blood to your resting muscles, reducing tenderness and delayed onset muscle soreness. $83.99, skins.net/usa. And don't count out compression technology in your everyday life. ITEM m6 is the first-ever legwear brand to create fashion-forward, medical-grade socks (read: you won’t look like you walked out of a hospital, but you'll feel the difference) that help improve the flow of oxygen through your entire body. From your morning commute to your flight overseas, these are for the man who does it all. $34-$55, shop.itemm6usa.com.Sleep
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Your body’s natural production of growth hormone (muscle-building chemical) increases during deep stages of sleep, as does protein synthesis. That’s why you always hear how athletes get about eight to nine hours of shuteye every night, according to the National Sleep Foundation. You need that time to properly recover from a hard workout.Post-Workout Protein
© AMI
Throwing back a protein shake or eating a protein-filled meal after your workout ensures your body has enough fuel to rebuild and recover. The same goes for nighttime. According to research published in Medicine and Science in Sports and Exercise, casein protein ingestion immediately before sleep resulted in increased circulating amino acid levels, whole-body protein synthesis rates, net protein balance, and overall recovery in young men.Chocolate Milk
© AMI
The perfect recovery ratio of carbohydrates to protein is 4:1, according to a growing roster of studies. So if you're out of protein-shake mix, instead of throwing back a sugary sports drink, opt for chocolate milk. Believe it or not—believe it, actually—your childhood favorite is a powerful recovery option, according to a study from the Journal of Applied Physiology, Nutrition, and Metabolism. Researchers found exercisers are able to retain more than twice the amount of fluid in chocolate milk than in a sports drink after a workout. In short, when it comes to chocolate milk, your body is able to absorb more protein in less volume.Tart Cherry Juice
© AMI
Jewel-toned fruits are generally the most nutritious because the bright colors come from nutrients. In this case, the red color in cherries comes from anthocyanins, which help reduce pain and inflammation, effectively improving exercise recovery time, reducing muscle damage, and oxidative stress, according to research from the Scandinavian Journal of Medicine & Science in Sports. Don’t go overboard, though; limit yourself to one cup a day at most and reap the benefits.Water
© AMI
When you work out, you need to replenish the water you lose from sweat, because exercising while dehydrated can damage your muscles and reduce your body’s ability to repair itself. If you’re thirsty, drink. If your pee looks like apple juice, drink. If you haven’t had a drink of water in a few hours… you get the gist.15 Foods that Are Healthier Than You Think
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The most important thing to remember when you begin to overhaul your diet is balanced eating: Creating a healthy pattern overall will have a far greater impact on your health and well-being than eating a bowl of spinach one day and a bowl of ice cream the next. "Taste and enjoyment plus nutrition quality is the winning combination," says Rebecca Scritchfield R.D.N., H.F.S., author of the upcoming book Body Kindness. "The following foods end up on the 'no' list of many clients and health experts, but I say 'yes' to these as part of a healthy, mindful eating plan." So set aside your preconceived notions, and take a hard look at the nutrition facts for these surprisingly good-for-you foods.White Potatoes
© AMI
Okay, so white potatoes don't get the kind of praise sweet potatoes do, but these starchy tubers are still a great high-fiber, low-calorie vegetable. "Spuds offer up potassium, a key mineral in maintaining healthy blood pressure," Scritchfield says. "Baking it with the skin on will retain much more potassium than peeling, cubing and boiling," she adds. Want to make a hearty meal of baked potatoes, rather than just a side? Top with broccoli, lean proteins, and spices like paprika or cumin. (Skip the sour cream and bacon bits, though.)Beans
© AMI
If you're still holding on to a no-carb or low-carb diet, you're missing out on a lot of nutrients. Complex carbs aren't the issue; in fact, they're packed with vitamins and antioxidants. "Loaded with fiber and resistant starches, beans serve as a 'prebiotic food' that feeds the beneficial bacteria in your gut, or microbiome," Scritchfield says. "The soluble fiber also helps keep you feeling full longer." Keep a variety of canned beans—like black, navy, garbanzo, and red kidney—in your pantry to add a boost of protein and fiber to meals.Beef
© AMI
Sure, there have been recent headlines how meat is making people fat—and it's fair to treat them with some skepticism—but if you're opting for lean cuts of grass-fed beef (like top round and sirloin tip), you'll get a good source of iron and zinc, the two most important minerals in the body, Scritchfield says. "Iron helps deliver oxygen to tissues and organs, while zinc supports the immune system," she explains. Plus, fat isn't always the villain. It adds to taste quality, leaving you feeling satisfied after a meal and keeping you full longer so you don't splurge on processed foods high in sugar and saturated fat later on. "Serve up a palm-sized portion, adding sliced steak into your dishes," Scritchfield recommends.Pasta
© AMI
"Pasta provides energy that fuels our muscles and brain once its broken down, and can serve as the perfect foundation to a meal when paired with fiber-filled vegetables, and proteins, like chicken, shrimp, or beef," Scritchfield says. Whole wheat pasta is a better-for-you option, offering more fiber and other nutrients, while individuals with Celiac disease or gluten sensitivities should opt for rice- and bean-based pastas, she adds.Butter
© AMI
Butter, as of late, has been welcomed back into the health-conscious fitness sphere. New research suggests it's not as bad as we once thought, and maybe even better than the oils we've been using in its place. "It makes foods like vegetables taste better, and the saturated fatty acid, CLA (conjugated linoleic acid), helps improve body composition leanness," Scritchfield says. "Adding a teaspoon to sautéed vegetables will also help your body absorb fat-soluble vitamins (E, A, D and K)," she says. Choose butter from grass-fed cows; it has less saturated fat and more unsaturated (good) fatty acids, which can be stored in your muscle cells and provide that pumped-up look when you work out. They can also act as a fuel source during exercise.Chocolate
© AMI
Chocolate doesn't have to be dark and bitter to be considered healthy, although dark chocolate is the healthiest, since it's chock-full of antioxidants, flavanols, vitamins, and nutrients. "All forms of chocolate stimulate the release of 'happiness' neurotransmitters, including serotonin, dopamine, and endorphins," Scritchfield says. "It's also rich in plant flavanols, antioxidants, and magnesium, which can help reduce stress." Just be mindful: Don't eat the whole bar. A few squares are good if you want to eat it every day, and 1-3 finger-lengths off the bar if you want to indulge every now and then.Bacon
© AMI
Yeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.Coffee
© AMI
"A cup of coffee helps boost your mood by releasing the feel-good hormone dopamine," Scritchfield says. "The antioxidants and caffeine can also help improve workout performance," she adds. Just avoid a cup 4-6 hours before bed to prevent sleep disruptions. Want to reduce your sugar intake? "Doctor up your coffee with calcium-rich milks and warming spices like cinnamon and nutmeg," Scritchfield recommends.Whole Eggs
© AMI
Jump off the egg white bandwagon, and don't look back. "Eggs, including the yolks, are low in calories, rich in protein, and provide 19 valuable vitamins and minerals including choline and lutein, which support healthy nerve and muscle function," Scritchfield says. "The yolk is rich in vitamin D and cholesterol that actually doesn't impact your blood cholesterol," she adds. So get cracking!Coconut Oil
© AMI
"Coconut contains 90% saturated fat, mostly MCTs (medium chain triglycerides)," Scritchfield says. "MCTs are smaller than long-chain triglycerides, which allows them to permeate cells more easily than other fats for more immediate benefits." Coconut is also a natural source of lauric acid, which can kill harmful bacteria, viruses, and fungus on your skin. "You can use coconut oil in cooking in the same way you would use other fats, like butter and oils," Scritchfield says. Its high smoke point makes it a nice choice for baking, though you can use a small amount when sautéing, too.Beer
© AMI
The research on the benefits of beer post-workout have been conflicting, if not downright confusing, but it's actually a good choice if you're at a bar. "Beer contains several B vitamins, particularly folic acid, which is beneficial to heart health and preventing anemia," Scritchfield says. "It also has lactoflavin and nicotinic acid, which can help reduce insomnia by promoting sleep."Corn
© AMI
Corn is the vegetable pretty much everyone loves because of its natural sugars. "It's also a good source of carotenoid antioxidants that support immune, eye and skin cells from oxidation," Scritchfield says. "The rich starch and fiber combo provides sustained energy release that can help with blood sugar regulation and serves as a food source for beneficial gut bacteria," she adds. Corn is also naturally gluten-free, to boot. Serve it steamed with herbs like basil or cilantro, or use it to bulk up casseroles, soups, or chowders.Full-Fat Dairy
© AMI
"Cheese, yogurt, and milk not only provide calcium and vitamin D, the fat also promotes satiety," Scritchfield says. "In short: The enjoyment and satisfaction you get from eating these foods helps you manage how much you eat overall." Just be mindful of your serving size.Cereal and Milk
© AMI
So long as your cereal isn't rainbow-colored and studded with marshmallows, it's actually a smart snack—especially before bed, since the protein in the milk is a building block of sleep-inducing tryptophan, and carbs make tryptophan more available to the brain. "This duo also contains 10 essential nutrients, including fiber, calcium, vitamin D and potassium, which many people fall short on," Scritchfield says. "What's more, consuming full-fat dairy has been associated with lower body masses, not more." When shopping, look for cereal that contains 5 or more grams of fiber per serving and 9 grams of sugar or less per serving, she recommends; top your bowl with fruit and your favorite nuts and seeds for lasting energy.Jerky
© AMI
Jerky is portable, convenient, and a great source of protein for lasting energy. "While some are loaded with sodium, you can find high-quality jerky for beef, turkey, chicken, and bacon lower in sodium," Scritchfield says. "But if you're a fit guy who's especially active and sweat a lot, you could use the sodium."Starting Supps
© AMI
Feeling sluggish in the morning? Can’t fall asleep at night? Top off your tank with these tried-and-true supps. When you hit the gym hard, it can be tempting to load up on every shiny tub of mysterious purple powder you can get your hands on in hopes that it'll turn you into vintage Schwarzenegger overnight. But rather than loading up on some generic "best supplements" just because they're popular, it makes sense to identify your specific needs as an athlete and then address those issues first. Are you a hardcore powerlifter? A physique-focused bodybuilder? A long-distance cyclist? All those endeavors require slightly different nutrient profiles—but it's important to start with the fundamentals. “The average guy doesn’t always need to take anything crazy,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., L.D.N., a board-certified sports dietician at the Cleveland Clinic’s Center for Functional Medicine. “If your diet is great and you’re sleeping well, it’s rare that you’d need anything besides these select supplements.” Oh, and one more thing: If you're subsisting on late-night fries and couch pizza, fix that problem first. “Our rule is ‘food first,’” says Damon McCune, M.S., R.D.N., L.D., the director of performance nutrition for the athletics program at the University of Nevada–Las Vegas and a consultant to physique athletes and bodybuilders. “The number one thing I see across the board is that people aren’t eating enough. This means they’re deficient in one or more nutrients because of that." So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.If You’re Feeling Tired at the Gym…
© AMI
Consider taking: Caffeine Hardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug. When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says. Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you more jittery, but it won’t help your workout. You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.If You Run Out of Energy Mid-Workout...
© AMI
Consider taking: Carb supplements. “Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts. “There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.” Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says. When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts. How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade. You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.If Your Muscles Get Too Tired From Lifting…
© AMI
Consider Taking: Creatine Creatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says. And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or in your family. When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.” Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says. You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.If You’re Feeling Beat-Up After Long Workouts...
© AMI
Consider taking: Omega-3 Fatty Acids A large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.” When to take: Bogden suggests taking an omega-3 supp after a workout. How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says. You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”If You’re Supplementing With Protein Powder...
© AMI
Consider taking: Probiotics Yes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know that probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood. When to take: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says. How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement. You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.If You’re Not Sleeping Well...
© AMI
Consider taking: Magnesium Like Vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get good sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.” When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says. How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
4. Work on Your Work Ethic
For Winkelman, who has been with EXOS for years, there's one single characteristic that he sees in all the guys who train at his facility that go on to have successful NFL careers: "Work ethic, 100%," he says. "The ones who will work without being told, the ones who you have to tell to stop doing extra work, they're going to be the ones that historically have the best careers."
That may seem cliché, but it's true. Lots of top prospects were better than their opponents in high school and college because of their natural ability, or because they were just bigger or stronger than the guys on the other team. But in the NFL, everyone is naturally gifted. It's the same for you at the gym.
You might have good genetics, and maybe you can still see your abs despite a few weekends of drive-thru and too many beers. But it won't stay like that forever, and the way you can make sure you succeed at staying fit is continuing to work hard in the gym, and in the kitchen.
For Winkelman, who has been with EXOS for years, there's one single characteristic that he sees in all the guys who train at his facility that go on to have successful NFL careers: "Work ethic, 100%," he says. "The ones who will work without being told, the ones who you have to tell to stop doing extra work, they're going to be the ones that historically have the best careers."
That may seem cliché, but it's true. Lots of top prospects were better than their opponents in high school and college because of their natural ability, or because they were just bigger or stronger than the guys on the other team. But in the NFL, everyone is naturally gifted. It's the same for you at the gym.
You might have good genetics, and maybe you can still see your abs despite a few weekends of drive-thru and too many beers. But it won't stay like that forever, and the way you can make sure you succeed at staying fit is continuing to work hard in the gym, and in the kitchen.
15 Foods that Are Healthier Than You Think
© Provided by Men's Fitness 5 Ways to Get More Motivated to Go to the Gym
The most important thing to remember when you begin to overhaul your diet is balanced eating: Creating a healthy pattern overall will have a far greater impact on your health and well-being than eating a bowl of spinach one day and a bowl of ice cream the next. "Taste and enjoyment plus nutrition quality is the winning combination," says Rebecca Scritchfield R.D.N., H.F.S., author of the upcoming book Body Kindness. "The following foods end up on the 'no' list of many clients and health experts, but I say 'yes' to these as part of a healthy, mindful eating plan." So set aside your preconceived notions, and take a hard look at the nutrition facts for these surprisingly good-for-you foods.White Potatoes
© AMI
Okay, so white potatoes don't get the kind of praise sweet potatoes do, but these starchy tubers are still a great high-fiber, low-calorie vegetable. "Spuds offer up potassium, a key mineral in maintaining healthy blood pressure," Scritchfield says. "Baking it with the skin on will retain much more potassium than peeling, cubing and boiling," she adds. Want to make a hearty meal of baked potatoes, rather than just a side? Top with broccoli, lean proteins, and spices like paprika or cumin. (Skip the sour cream and bacon bits, though.)Beans
© AMI
If you're still holding on to a no-carb or low-carb diet, you're missing out on a lot of nutrients. Complex carbs aren't the issue; in fact, they're packed with vitamins and antioxidants. "Loaded with fiber and resistant starches, beans serve as a 'prebiotic food' that feeds the beneficial bacteria in your gut, or microbiome," Scritchfield says. "The soluble fiber also helps keep you feeling full longer." Keep a variety of canned beans—like black, navy, garbanzo, and red kidney—in your pantry to add a boost of protein and fiber to meals.Beef
© AMI
Sure, there have been recent headlines how meat is making people fat—and it's fair to treat them with some skepticism—but if you're opting for lean cuts of grass-fed beef (like top round and sirloin tip), you'll get a good source of iron and zinc, the two most important minerals in the body, Scritchfield says. "Iron helps deliver oxygen to tissues and organs, while zinc supports the immune system," she explains. Plus, fat isn't always the villain. It adds to taste quality, leaving you feeling satisfied after a meal and keeping you full longer so you don't splurge on processed foods high in sugar and saturated fat later on. "Serve up a palm-sized portion, adding sliced steak into your dishes," Scritchfield recommends.Pasta
© AMI
"Pasta provides energy that fuels our muscles and brain once its broken down, and can serve as the perfect foundation to a meal when paired with fiber-filled vegetables, and proteins, like chicken, shrimp, or beef," Scritchfield says. Whole wheat pasta is a better-for-you option, offering more fiber and other nutrients, while individuals with Celiac disease or gluten sensitivities should opt for rice- and bean-based pastas, she adds.Butter
© AMI
Butter, as of late, has been welcomed back into the health-conscious fitness sphere. New research suggests it's not as bad as we once thought, and maybe even better than the oils we've been using in its place. "It makes foods like vegetables taste better, and the saturated fatty acid, CLA (conjugated linoleic acid), helps improve body composition leanness," Scritchfield says. "Adding a teaspoon to sautéed vegetables will also help your body absorb fat-soluble vitamins (E, A, D and K)," she says. Choose butter from grass-fed cows; it has less saturated fat and more unsaturated (good) fatty acids, which can be stored in your muscle cells and provide that pumped-up look when you work out. They can also act as a fuel source during exercise.Chocolate
© AMI
Chocolate doesn't have to be dark and bitter to be considered healthy, although dark chocolate is the healthiest, since it's chock-full of antioxidants, flavanols, vitamins, and nutrients. "All forms of chocolate stimulate the release of 'happiness' neurotransmitters, including serotonin, dopamine, and endorphins," Scritchfield says. "It's also rich in plant flavanols, antioxidants, and magnesium, which can help reduce stress." Just be mindful: Don't eat the whole bar. A few squares are good if you want to eat it every day, and 1-3 finger-lengths off the bar if you want to indulge every now and then.Bacon
© AMI
Yeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.Coffee
© AMI
"A cup of coffee helps boost your mood by releasing the feel-good hormone dopamine," Scritchfield says. "The antioxidants and caffeine can also help improve workout performance," she adds. Just avoid a cup 4-6 hours before bed to prevent sleep disruptions. Want to reduce your sugar intake? "Doctor up your coffee with calcium-rich milks and warming spices like cinnamon and nutmeg," Scritchfield recommends.Whole Eggs
© AMI
Jump off the egg white bandwagon, and don't look back. "Eggs, including the yolks, are low in calories, rich in protein, and provide 19 valuable vitamins and minerals including choline and lutein, which support healthy nerve and muscle function," Scritchfield says. "The yolk is rich in vitamin D and cholesterol that actually doesn't impact your blood cholesterol," she adds. So get cracking!Coconut Oil
© AMI
"Coconut contains 90% saturated fat, mostly MCTs (medium chain triglycerides)," Scritchfield says. "MCTs are smaller than long-chain triglycerides, which allows them to permeate cells more easily than other fats for more immediate benefits." Coconut is also a natural source of lauric acid, which can kill harmful bacteria, viruses, and fungus on your skin. "You can use coconut oil in cooking in the same way you would use other fats, like butter and oils," Scritchfield says. Its high smoke point makes it a nice choice for baking, though you can use a small amount when sautéing, too.Beer
© AMI
The research on the benefits of beer post-workout have been conflicting, if not downright confusing, but it's actually a good choice if you're at a bar. "Beer contains several B vitamins, particularly folic acid, which is beneficial to heart health and preventing anemia," Scritchfield says. "It also has lactoflavin and nicotinic acid, which can help reduce insomnia by promoting sleep."Corn
© AMI
Corn is the vegetable pretty much everyone loves because of its natural sugars. "It's also a good source of carotenoid antioxidants that support immune, eye and skin cells from oxidation," Scritchfield says. "The rich starch and fiber combo provides sustained energy release that can help with blood sugar regulation and serves as a food source for beneficial gut bacteria," she adds. Corn is also naturally gluten-free, to boot. Serve it steamed with herbs like basil or cilantro, or use it to bulk up casseroles, soups, or chowders.Full-Fat Dairy
© AMI
"Cheese, yogurt, and milk not only provide calcium and vitamin D, the fat also promotes satiety," Scritchfield says. "In short: The enjoyment and satisfaction you get from eating these foods helps you manage how much you eat overall." Just be mindful of your serving size.Cereal and Milk
© AMI
So long as your cereal isn't rainbow-colored and studded with marshmallows, it's actually a smart snack—especially before bed, since the protein in the milk is a building block of sleep-inducing tryptophan, and carbs make tryptophan more available to the brain. "This duo also contains 10 essential nutrients, including fiber, calcium, vitamin D and potassium, which many people fall short on," Scritchfield says. "What's more, consuming full-fat dairy has been associated with lower body masses, not more." When shopping, look for cereal that contains 5 or more grams of fiber per serving and 9 grams of sugar or less per serving, she recommends; top your bowl with fruit and your favorite nuts and seeds for lasting energy.Jerky
© AMI
Jerky is portable, convenient, and a great source of protein for lasting energy. "While some are loaded with sodium, you can find high-quality jerky for beef, turkey, chicken, and bacon lower in sodium," Scritchfield says. "But if you're a fit guy who's especially active and sweat a lot, you could use the sodium."Starting Supps
© AMI
Feeling sluggish in the morning? Can’t fall asleep at night? Top off your tank with these tried-and-true supps. When you hit the gym hard, it can be tempting to load up on every shiny tub of mysterious purple powder you can get your hands on in hopes that it'll turn you into vintage Schwarzenegger overnight. But rather than loading up on some generic "best supplements" just because they're popular, it makes sense to identify your specific needs as an athlete and then address those issues first. Are you a hardcore powerlifter? A physique-focused bodybuilder? A long-distance cyclist? All those endeavors require slightly different nutrient profiles—but it's important to start with the fundamentals. “The average guy doesn’t always need to take anything crazy,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., L.D.N., a board-certified sports dietician at the Cleveland Clinic’s Center for Functional Medicine. “If your diet is great and you’re sleeping well, it’s rare that you’d need anything besides these select supplements.” Oh, and one more thing: If you're subsisting on late-night fries and couch pizza, fix that problem first. “Our rule is ‘food first,’” says Damon McCune, M.S., R.D.N., L.D., the director of performance nutrition for the athletics program at the University of Nevada–Las Vegas and a consultant to physique athletes and bodybuilders. “The number one thing I see across the board is that people aren’t eating enough. This means they’re deficient in one or more nutrients because of that." So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.If You’re Feeling Tired at the Gym…
© AMI
Consider taking: Caffeine Hardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug. When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says. Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you more jittery, but it won’t help your workout. You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.If You Run Out of Energy Mid-Workout...
© AMI
Consider taking: Carb supplements. “Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts. “There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.” Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says. When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts. How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade. You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.If Your Muscles Get Too Tired From Lifting…
© AMI
Consider Taking: Creatine Creatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says. And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or in your family. When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.” Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says. You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.If You’re Feeling Beat-Up After Long Workouts...
© AMI
Consider taking: Omega-3 Fatty Acids A large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.” When to take: Bogden suggests taking an omega-3 supp after a workout. How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says. You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”If You’re Supplementing With Protein Powder...
© AMI
Consider taking: Probiotics Yes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know that probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood. When to take: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says. How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement. You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.If You’re Not Sleeping Well...
© AMI
Consider taking: Magnesium Like Vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get good sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.” When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says. How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
5. Know Your Goals
Plenty of MF guys love training, but we suspect some of you guys like to go through the motions and call it a day. And that's fine—if you don't really want to get results. If you want to lose weight, focus on that. If you want to gain muscle, focus on that. You can do both, but it's harder to make progress when you divide your attention that way.
That especially applies to nutrition. The pro prospects at EXOS will eat according to their specific needs. Guys looking to lose weight will get most of their calories in breakfast and lunch, and they may not be supplementing with creatine. For those looking to gain weight, safely, without adding a ton of body fat, they'll take in more calories around their workouts.
For you, decide what you want to achieve before you get to the gym and start warming up, and make sure you're eating the right way at all your meals. Otherwise, you'll have a hard time seeing changes in your body.
Plenty of MF guys love training, but we suspect some of you guys like to go through the motions and call it a day. And that's fine—if you don't really want to get results. If you want to lose weight, focus on that. If you want to gain muscle, focus on that. You can do both, but it's harder to make progress when you divide your attention that way.
That especially applies to nutrition. The pro prospects at EXOS will eat according to their specific needs. Guys looking to lose weight will get most of their calories in breakfast and lunch, and they may not be supplementing with creatine. For those looking to gain weight, safely, without adding a ton of body fat, they'll take in more calories around their workouts.
For you, decide what you want to achieve before you get to the gym and start warming up, and make sure you're eating the right way at all your meals. Otherwise, you'll have a hard time seeing changes in your body.
Starting Supps
© Provided by Men's Fitness 5 Ways to Get More Motivated to Go to the Gym
Feeling sluggish in the morning? Can’t fall asleep at night? Top off your tank with these tried-and-true supps. When you hit the gym hard, it can be tempting to load up on every shiny tub of mysterious purple powder you can get your hands on in hopes that it'll turn you into vintage Schwarzenegger overnight. But rather than loading up on some generic "best supplements" just because they're popular, it makes sense to identify your specific needs as an athlete and then address those issues first. Are you a hardcore powerlifter? A physique-focused bodybuilder? A long-distance cyclist? All those endeavors require slightly different nutrient profiles—but it's important to start with the fundamentals. “The average guy doesn’t always need to take anything crazy,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., L.D.N., a board-certified sports dietician at the Cleveland Clinic’s Center for Functional Medicine. “If your diet is great and you’re sleeping well, it’s rare that you’d need anything besides these select supplements.” Oh, and one more thing: If you're subsisting on late-night fries and couch pizza, fix that problem first. “Our rule is ‘food first,’” says Damon McCune, M.S., R.D.N., L.D., the director of performance nutrition for the athletics program at the University of Nevada–Las Vegas and a consultant to physique athletes and bodybuilders. “The number one thing I see across the board is that people aren’t eating enough. This means they’re deficient in one or more nutrients because of that." So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.If You’re Feeling Tired at the Gym…
© AMI
Consider taking: Caffeine Hardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug. When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says. Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you more jittery, but it won’t help your workout. You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.If You Run Out of Energy Mid-Workout...
© AMI
Consider taking: Carb supplements. “Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts. “There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.” Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says. When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts. How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade. You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.If Your Muscles Get Too Tired From Lifting…
© AMI
Consider Taking: Creatine Creatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says. And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or in your family. When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.” Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says. You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.If You’re Feeling Beat-Up After Long Workouts...
© AMI
Consider taking: Omega-3 Fatty Acids A large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.” When to take: Bogden suggests taking an omega-3 supp after a workout. How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says. You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”If You’re Supplementing With Protein Powder...
© AMI
Consider taking: Probiotics Yes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know that probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood. When to take: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says. How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement. You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.If You’re Not Sleeping Well...
© AMI
Consider taking: Magnesium Like Vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get good sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.” When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says. How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
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