Has Your Exercise Routine Reached a Plateau? TRY THESE 3 SUPPLEMENTS
Diet, exercise, and sleep are all essential to achieving your fitness goals, but you’re inevitably going to reach a plateau. Maybe it starts with noticing you’re not getting the gains you wanted, or you’re feeling sluggish on a daily basis. This is common when going through an exercise program, and one factor hindering your progress could be a lack of nutrients. The following supplements may be able to help you reach peak physical fitness. Getting enough protein is vital for muscle-building and overall health. But when you consider all the options, choosing the right protein can be overwhelming. Soy? Whey? Plant-based? A fast-release protein, like whey or soy, is best to consume directly after your workouts, and a slow-release protein, like casein, works well if taken before bed. The fast release helps with muscle growth, and the slow release prevents muscle deterioration and speeds up recovery. PROTEIN
endurance throughout your time at the gym. These often contain caffeine, so anyone with sensitivity should take a delicate approach when using this supplement. While there are regulatory entities in this industry, many products are not subjected to their oversight. The FDA does not control pre-workout supplements, so users should be aware of potentially dangerous side effects, such as vomiting, jitters, cramps, headaches, and tingling extremities. Vitamins aren’t just for kids and the elderly. Many of our diets lack the nutrients necessary for muscle development and good health. A well- rounded multivitamin will add these nutrients into your body, giving you benefits at the gym and beyond. Supplementation isn’t just for gym rats. It can help anyone get closer to their goals and live a healthier life, and these three products are just the tip of the iceberg. While doing your own research is a great place to start, it’s also important to consult a fitness professional when looking for the right balance of supplements. There are many options available, and deciding the best regimen can be daunting, but once you have the proper routine, you can expect results. MULTIVITAMINS
PRE-WORKOUT
Sometimes you just need that extra push of focus and energy. An excellent pre-workout product delivers vital nutrients to your muscles and increases
Take a Break!
Recipe Inspired By Bon Appétit magazine
BEET, MINT, AND RICOTTA HUMMUS Ingredients
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1 garlic clove, grated
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1 6-ounce beet (about the size of an adult fist), scrubbed 1 15 1/2-ounce can chickpeas, rinsed and drained
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1 teaspoon kosher salt, or more to taste 1/4 teaspoon fresh ground pepper
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1/3 cup tahini, well-mixed
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1/4 teaspoon ground coriander
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1/4 cup fresh lemon juice
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Mint leaves, poppy seeds, and olive oil, for garnish
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1/4 cup ricotta cheese
Directions
4. Once beet is cool enough to handle, use a paper towel to
1. Heat oven to 425 F. 2. Wrap beet tightly in foil. On a foil- lined baking sheet, roast wrapped beet until fork tender, about 60–70 minutes. 3. While beet is roasting, blend
remove beet skin. Trim root end and cut into small pieces. Add
to blender or food processor, and blend until entire mixture is smooth. Add additional salt if desired. 5. Transfer to a shallow bowl, top with garnishes, and serve.
chickpeas, tahini, lemon juice, ricotta, garlic, salt, pepper, and coriander until smooth.
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