Proper Diet And Nutrition - You Are What You Eat

What have you been eating lately? Do you usually include vegetables and fruits in your regular diet? Or are you fond of cholesterol-rich and carbohydrate-filed kinds of food? No matter how old you are, you should take better care of yourself by eating right. Don't just begin eating right just because you are reaching middle age. Even if you are still very young, alive and kicking, don't think that you just have to eat anything edible. Make sure that only eat foods that have ample nutritional value.

It is a fact that the meals served at fast food chains have low nutritional values. There is actually no nutritional content to those oily, overly-fried burgers and fries. They will not be able to give you strong bones and muscles. What they can give you is unwanted fats and maybe even heart disease. For you to be able to avoid being overweight, getting a heart disease or diabetes, ditch these unhealthy foods now. If you like eating at fast food chains, break the habit. It is easier said than done, of course, but just think about how much your body will be better off without those junk. Make sure to eat fruits and vegetables everyday. Oh, you should not only watch what you eat, but what you drink as well. Don't drown yourself in sodas, fizzy drinks and those lattes or mocchachinos. Too much carbonated drink and caffeine is not good for the body. Drink as much water as you can everyday. You can never go wrong with fresh fruit juices, too. If you like meat, then you can turn to chicken and fish instead of eating too much beef and pork.

If you want to start eating right, there is no better time to start that now. Incorporate food with nutritional value into your daily menu. You will not have a hard time learning about different foods and what they can contribute to your health. Go online and research of food and nutrition. Now what do you think people would say if your diet consists of junk food? How do you think your own body will react if you don't eat the right kinds of food? Don't forget, you are what you eat.

Cancer Prevention Through Diet and Nutrition

In an attempt to keep anyone from wasting their time reading an article that does not apply to them we need to clearly define the subject of this article. If you are comfortable with waiting for a miracle drug to cure cancer, expecting that early detection through any number of exams at your physicians’ office followed by chemotherapy in an attempt to kill the now detectable cancer cells, then this article is not for you. If however, you would prefer to avoid cancer totally by preventing it before it starts, then please read on.

When addressing nutrition and the prevention of cancer one of the hottest topics in this arena at this time are antioxidants. The primary reason that antioxidants have received increasing attention is based on the very nature of cancer cells themselves, how they are started and more importantly how they can be eliminated before becoming detectable. For most forms of cancer, they get their start when your cell’s DNA becomes damage in some form. Keep in mind that your body is generating new cells on a daily basis and that these new cells are being created based on the blue print of how they should be constructed. That blue print is your DNA. When your DNA has become damaged or during the creation process of these new cells they come in contact with free radicals they are damaged. Unchecked that damage begins going through an uncontrolled growth and at some point this once damaged cells has now become a tumor.

While there is a lot of talk about antioxidants we really need to define what they are. Antioxidants are substances that protect cells from the damage caused by molecules known as free radicals. Antioxidants are capable of stabilizing free radicals and therefore prevent some of the damage free radicals otherwise might cause. Free radicals are unstable molecules caused by incomplete electron shells which make them more chemically reactive than those with complete electron shells. There are a number of environmental factors, including tobacco smoke, over exposure to the sun, pollution, toxins in our water, pesticides used in the growing of our vegetables and various other factors can also lead to free radical formation. The most common form of free radicals is oxygen – that’s correct the simple act of breathing that is required to keep us alive is the most common cause of free radical production in our bodies. When oxygen molecules become electrically charged or "radicalized" it tries to steal electrons from other molecules, causing damage to the DNA and other molecules. Over time, such damage may become irreversible and lead to various diseases including cancer. Antioxidants are often described as "mopping up" free radicals, meaning they neutralize the electrical charge and prevent the free radical from taking electrons from other molecules. Some examples of common antioxidants include beta-carotene, lycopene, vitamins C, E, and A, just to name a few. While not an antioxidant another very important mineral is Selenium, which is actually a component of antioxidant enzymes.

While diet and nutrition are beginning to get more attention we still have a long way to go, based on a number of statistics surrounding the average diet of more Americans. A simple search of American Journal of Clinical Nutrition will provide clinical research based on Diet, Nutrition and Cancer. While that may not be a big shock to you, you may be surprised to find that this particular entry has a copyright date from 1976. As a leading cause of death in the United States, one that is very preventable, one would expect to hear more about the impact of Diet, Nutrition and Exercise as it relates to the prevention of cancer. More often than not, if you pick up a newspaper or catch the news you are going to hear about the latest advances in chemotherapy, the newest drug for the treatment of cancer, the latest technology for improved mammograms and the list goes on. If you truly want to do something about the prevention of cancer you can’t wait on the news media and unfortunately not even your family physician to educate you on adopting a healthy lifestyle. Please don’t misunderstand that last comment as being a slam on doctors, because it is not. Every doctor that I know works extremely hard and puts in some very long hours.

Unfortunately, the way that our healthcare system is structured they do not get paid to educate you on a healthy lifestyle, nutrition, exercise or any of the things that you need to adopt as a comprehensive wellness program. The sad truth is that our healthcare system is setup to fix you after you’re broke, not to prevent you from getting to that point. It is truly up to YOU to take a proactive approach to learning what you need to know in order to adopt a overall healthy lifestyle/wellness program. It is important to note that a comprehensive wellness program leading to an overall healthy lifestyle is not something that you get to do for a week, a month or even just over the next year and then you’re done. This is a life long endeavor.

For those of you that are more of the do it yourself type people there are a large number of resources available to help you. From the internet to a staggering number of books that are published each year on the subject of healthy living, diet, nutrition, anti-aging. A very comprehensive guide to an overall healthy lifestyle that is very practical, pack with references to clinical research and an overall easy read is “The Metabolic Plan”, by Stephen Cherniske. The good news is that there is something for everyone. If you would prefer not to wade through mountains of information there are an increasing number of centers dedicated to Wellness, Healthy Lifestyles, and many of these facilities provide life coaches to help keep their clients accountable and on track. Even for the most dedicated person having an accountability partner of some type is a good idea to help during those stages of life where the motivation level just is not where it should be. Lastly, there are an increasing number of physicians that take a holistic approach to healing that includes a balanced approach which is one of the best approaches. In a perfect world our health would always be controllable through a balanced diet, good supplementation and exercise. However, the stark reality is that there are times that even our best efforts are not enough and we are forced to turn to a pharmaceutical to keep us in the game of life. In short all forms of healing have their place – there is not a one shoe fits all solution that will work for everyone, all the time.

Lastly, there are some well documented things that we can do to help prevent cancer.

- If you smoke – STOP

- Eating foods prepared with HIGH heat especially fried foods should be eliminated or reduced as much as possible.

- Increase the number of fruits and vegetables in your diet. Ideally 70% or more of your daily caloric intake should come from fruits and vegetables. If possible organically grown.

- Find a reputable supplements company grounded in science with products proven through strict clinical trials such as Univera LifeSciences. Even the best diet in the world is going to short on the vitamins, minerals and other nutrients that we need in a comprehensive wellness/anti-aging program.

- Exercise – We were built by our maker to move. Keep moving and stay active. Does the term use it or loose it mean anything to you? The American Cancer Society has a great section on their website titled “The Complete Guide to Nutrition and Physical Activity”

- Reduce your exposure to chemicals and toxins. Use biodegradable products when cleaning as they are much less harmful to you and the environment.

Naturally Healthy Pregnancy

Perfect Pregnancy Nutrition Begins With All Natural Whole Foods For A Naturally Healthy Pregnancy

When searching for the best pregnancy nutrition, be aware that it is better to consume vitamins, minerals and other nutrients that are attached to whole foods, not isolated. Whole food nutrients are much easier for the body to absorb, whereas isolated vitamins and minerals are often flushed out before the body can break them down to use for fuel. There are some excellent all natural, low carb, high fiber food formulas that provide perfect pregnancy nutrition in health drink concentrates. These concentrates make it easy for expectant mothers to get the nutrients they need for perfect pregnancy nutrition.

Some of the most valuable elements of perfect pregnancy nutrition include:

* calcium
* protein
* phosphorus
* potassium
* folic acid (folate) Folic acid is the synthetic form of folate that is found in supplements
* Vitamins A, D, C, E and the entire B complex.

It is a nutrition fact that Calcium is an important mineral for everyone, especially children, adolescents, nursing mothers and expectant mothers who need perfect pregnancy nutrition. It's not easy to consume enough calcium every day without a health food vitamin or calcium supplement of some kind. It is especially challenging to get enough calcium from whole foods, like fruits and vegetables.

Some of the more familiar sources of calcium in whole foods are

* Broccoli
* Yogurt
* Cheese
* Milk
* Beans

Dandelion is a natural source of calcium from whole food and alfalfa has a high level of calcium with natural enzymes and chlorophyll, but these are a little harder to include in a daily diet for proper pregnancy nutrition. However, you can find a concentrated whole food calcium supplement that includes dandelion and alfalfa along with other whole food calcium sources.

If you are inclined to take a calcium supplement, not only is it important for perfect pregnancy nutrition that the calcium originates from whole food sources, it is equally important that Vitamin D2 is present. Vitamin D2 is crucial to aid the body in absorbing calcium. Vitamin D2 is a necessary component to work with the calcium for improved bone strength and density. In one particular natural whole food calcium supplement, 3 types of calcium are included with different absorption characteristics, and Vitamin D2 is present to enhance the absorption of calcium.

Folate, also called Folic Acid and Vitamin B9 is another essential nutrient for perfect pregnancy nutrition. Folic acid is a B vitamin that helps the body create healthy new cells. That is why folate is very important for pregnancy nutrition as hopeful mothers create new life. Moms who include sufficient folic acid in their diets are taking positive steps toward preventing birth defects, especially of the baby's brain or spine.

Everyone has heard the stories about pregnant women who can't control their mood swings. Plenty of medical research points to a deficiency of folic acid for fostering depression and other psychiatric disorders. In the book, "Food, Your Miracle Medicine" (Copyright 1993), Jean Carper states, "That folic acid can act as an antidepressant is no secret among scientists". The book goes on to point out that McGill University's Dr. Young found "accumulating evidence that folic acid deficiency can contribute to depressed mood", and that eliminating the deficiency often cures the depression.

For proper pregnancy nutrition, a woman needs about 800 mcg of folic acid daily. Nursing mothers can back that down to about 500 mcg. This level may not be easy for some to reach, as it requires up to six servings of foods such as spinach, beans or asparagus, every day. If a pregnant woman is not getting enough folate from whole foods, then a health food vitamin should be investigated.

Foods with folic acid in them include:

* Leafy, green vegetables
* Fruits
* Beans
* Peas
* Nuts

Some enriched breads, cereals and other grain products also contain folic acid. Again, it is important to be sure that the folate is attached to a natural whole food complex of B vitamins. You can find very effective whole foods, health drink concentrates and other pregnancy nutrition on the Internet that you will not find in retail stores. Just be sure to search for a natural health food vitamin for pregnancy nutrition. When you search, you will find folic acid along with other essential vitamins and minerals for perfect pregnancy nutrition.

Powerful Nutrition

Powerful Nutrition For Athletes Enhances Performance With The Right Kinds Of All Natural Foods

To find the best nutrition for athletes available today, you should be aware that many of the all natural foods in our grocery stores are devoid of real nutrition. The artificial fertilizers used over the past century have created artificially enhanced plants that are lacking a density of nutrients needed to provide optimum nutrition for athletes. Farmers can grow big green plants and bright red tomatoes that look good, but as the soil is depleted year after year, so are the nutrients. No amount of artificial fertilizer can recreate what nature made for us.

The filming of a recent documentary about global change featured scientists who drilled holes in the Arctic in search of what was under the ice. Digging down thousands of feet these scientists discovered what they believe is soil that has been preserved under ice for thousands of years. This soil from ages past was so loaded with nutrients it can be surmised that the inhabitants of that time possibly lived on robust vegetables that were hundreds of times more nutrient dense than the food we eat today. Imagine if we had all natural foods like fruits and vegetables providing that kind of nutrition for athletes today.

One obvious reason for the lower levels of nutrients in today’s fruits and vegetables is that the oxygen levels in our atmosphere were much higher centuries ago before the air was filled with carbon monoxide. That fact alone may help you understand why the all natural foods in stores now are just not that effective for athletes, even if they look healthy. You will find better nutrition for athletes in advanced, nutrient dense, concentrated formulas that are not found in stores.

Look for concentrated, all natural food formulas and health drinks that are made with real whole foods. These whole food ingredients, when concentrated so that small amounts provide the nutrients of many plants combined, create powerful nutrition for athletes.

Additionally, try to find out how the formulas are processed. In most cases, powder formulas will be more valuable nutrition for athletes than bottled liquids. This is because of the lack of live enzymes in nutritional products that have already been activated by liquids. Live enzymes found in raw, whole foods are the important catalysts for nutrients such as vitamins and minerals to open the doors to your cells where they can provide energy for you. Generally speaking, products that are processed at lower temperatures maintain the complex of whole food ingredients better than those that have been heated or pasteurized. Pasteurization is necessary to kill bacteria in liquids such as milk, but it also destroys enzymes. That’s why raw milk is better for calcium absorption than pasteurized milk.

When you put in a good workout, you want to know that your efforts aren’t being sabotaged by a lack of the right nutrition for athletes. You want quick recovery times and you want to feel good when you’re giving it your all, but knowing which all natural foods to choose for optimum performance is essential.

You can settle for less at the store, but it won’t get you the results that you will feel with today’s more advanced, concentrated formulas. Search the Internet for natural nutrition for athletes to find the highest quality all natural foods and health drinks being made today.

The Nutritional Supplement

The Nutritional Supplement - Healthy Eyesight Connection

Have you ever walked out of the optometrist’s office with a new prescription for glasses and contacts, only to be utterly amazed at what you can actually and suddenly see? You notice all the details you never noticed before, the colors, the textures, even how sharp and in focus everything is.

It is admittedly a neat surprise. But did you know that there are nutritional supplements that specifically support wonderful healthy eyes and possibly prevent debilitating diseases of the eye, such as macular degeneration, cataracts, glaucoma. There are nutrients that can stop or relieve some of these more common vision problems that we can experience, especially as we age.

The eye is a delicate organ and the components that it contains, such as the lens, retina and macula are prone to free-radical attack. They can be protected with the super-powerful antioxidants like Vitamin C and Vitamin E. If you have a history of cataracts, macular diseases, glaucoma, or other age-related eye problems in your family, you should definitely read on as we give a run-down on the specific vitamin and mineral supplements that could aid in preserving your ever-so-precious eyesight. And if you smoke, have poor nutrition generally, or your eyes are not adequately protected from extensive exposure to sunlight, that goes double.

We will start with the powerhouse antioxidants.

Besides doing so many extremely positive things for your body, Vitamin C will gobble up the free radicals as they attempt to attack the sensitive parts of your eyes. The lucky people who have not had trouble with cataracts are simply 60% more likely to have sufficient levels in their systems compared to the unlucky ones with cataract problems. It's the anti-oxidant powers at work. This clouding of the lens that can lead to blindness is something you can protect yourself against. Since our levels of Vitamin C decline as we age, bless your healthy eyes with a supplement of Vitamin C. How about just an extra 250 mg per day?

Several vitamins work in combination with each other to protect your eyes, especially the lens. Another awesome supplement to consider is Vitamin A, which can also be known as Retinol, and can really benefit your night vision. It is involved in forming and maintaining the skin cells that make up your eyes, as well as your mouth, nose, throat, lungs, digestive and urinary tract. The extremely delicate blood vessels in your eyes can be easily damaged by free radicals. An adequate supply of Vitamin E can help prevent this damage, and protect your lens as well. If you have low levels of Vitamin E, you are simply more likely to develop eye problems, such as cataracts. It is a no-brainer to easily cut your risk in half by supplementing with extra Vitamin E. Who needs cataracts?

Your eyes have a natural supply of zinc in them, and most of it is centered in the retina. Well guess where the eye disease macular degeneration is centered – the retina! So it follows that if you do not have enough zinc in your system, serious eye problems, or blindness can happen. Zinc supplements have been shown to reduce or prevent the vision loss of macular degeneration.

Luteine is another front-line defender of healthy eyes, and is well-known for its benefits to preserve vision, and especially important if your eyes are exposed to ultraviolet rays from the sun repeatedly or for long periods of time. It is an anti-oxidant as well, and is another protector of the sensitive cells of the macula, which is the part of the eye responsible for good sharp vision. You may want to consider supplementing with luteine.

And, finally, let’s not forget bilberry. You may never have heard of this Scandinavian plant that is very similar to blueberries and very high in healthful flavenoids. Supplementing with bilberry could be your best hedge against night blindness. If you really can’t see well in dim light, or your eyes suffer from glare, you need to give this a try. It could make a big difference.

More than 25 million people live with vision problems, vision loss and blindness. Treatments can be expensive, risky or not effective at all. Good healthy vision is one of the most priceless gifts you have, so bless your vision all you can by educating yourself on the vitamins and minerals that can relieve, slow down or even prevent serious eye diseases and vision loss. To maintain and promote your own healthy vision is one of the most important things you can do for yourself.

5 Ways To Make Protein Benefit You

Imagine this ... What if you could –

Increase the rate of your metabolism.

Burn more stored body fat.

Maintain more muscle mass by eating protein rich foods.

Calculate the correct amount of protein needed for your body.

Learn about the best food sources of protein.

As you are looking for ideas, here is proven nutrition information about how protein can benefit you.

1. Are you aware that protein increases the rate of metabolism of your body because it is Thermogenic? - because it takes more calories to process protein rich foods and nutritional supplements.

“Thermogenic” refers to the normal Thermogenesis process your body goes through in digesting and using the food you eat and the burning of calories and fat from that food. i.e. - producing energy from the food you eat.

The body requires more calories to process or digest protein than it does to digest fat or carbohydrates. Thus your metabolism is raised by consuming protein rich foods.

Here is a good resource for more information about Thermogenesis: http://www.mpcoffee.com/thermogenesis.htm

2. Increase the rate at which your fat cells are able to burn stored fat!

You'll probably disagree with this, however...

Soy protein also contributes to the body's ability to burn fat because as you eat more protein your metabolism is raised and it enables your body to burn stored fat instead of storing more fat.

Dr. Robert Atkins - author of the Atkins diet, as well as Dr.'s Michael Eades and Mary Dan Eades - authors of the "Protein Power" books, all talk about the proven power of protein and the importance of soy protein in particular.

More about soy protein in a little bit...

3. Maintain muscle mass by eating plenty of protein rich foods.

Realize that by eating more protein rich foods, you will maintain muscle mass and more muscle mass means you will:

• raise your metabolism
• burn more fat

Understand that your muscle tissue needs protein to maintain itself and when your body does not get enough protein, one of the first places it will get protein is from your muscle tissue.

Let's also remember that one of the most important muscles in the body is your heart. You don't want to damage that muscle do you?

Remember, muscle is protein and protein is Thermogenic - When you do not eat enough or get enough nutrition, the body goes into a "starvation mode" and it will hang on to what it's got. That means it will hang onto fat stores as long as it can.

Since the body does not know when it will get more food or nutrition it is going to hang on to all the fat it has and begin to burn the protein found in your muscle tissue.

Eating less is not the best way to go because it starts to LOWER your metabolism and take away your ability to burn stored fat.

4. Are you feeling hungry when changing your eating habits to a more healthy lifestyle?

Maybe you are not getting enough Protein. You might be wondering just how much protein do I need?

Dr.'s recommend that you get nearly your body weight in grams of Protein. The average woman needs about 100 grams of protein every day. The average man needs about 150 grams of protein every day.

This is an average person who is moderately active. The more active you are the more protein you will need for your active lifestyle.

This is especially important if you are a person who works out several times a week. Protein and calorie intake are a concern when you are an active person who burns many calories (and potentially muscle) during a workout session.

Because it may be difficult to get enough protein without over eating, here are some suggestions to increase your protein intake while on your program.

Have you ever considered integrating a high protein (and preferably low carb) meal replacement shake into your daily diet? Whether you need to lose weight or not, nearly everyone can use more nutrition and protein in their daily diet.

Depending on your favorite shake mix, it could be anywhere from 9 to 18 grams of protein per shake and it will be loaded with vitamins and minerals your body needs.

Here is a suggested "Power Protein Shake" recipe:

Add 1/2 cup cold water and 3 Tbls of a High Protein low carb shake mix, to a blender.

Using the lowest speed blend the water and shake mixes together.

Then add 3 ice cubes, a banana or your favorite fruit and blend on a high speed for a special "Power Protein shake"!

More protein, fewer carbohydrates and calories than a regular shake mix made with milk or soy beverage are the benefits of the "Power Shake".

The "Power Shake" also helps to keep you feeling fuller and satisfied the during the day and will help you eat less while maintaining the benefits of a protein shake!

Another way to give your body more protein is to eat a High Protein Low Carb power bar which may have 8 - 15 grams of hunger fighting protein. These power bars always make a great snack.

Use this in combination with the Shake mix and your normal meal(s) to get all the protein your body needs each day!

5. Do you know what one of the best sources of protein is? Many people say beef or meat in general.

These are great sources of protein, however are you aware that one of the best sources of protein is Soy Protein?

We won't have the time to go into all the benefits of soy protein here, however there are some important points to highlight.

Plant-based Proteins, like those found in soy, have been proven to help lower LDL (bad) cholesterol and elevate good HDL cholesterol. This contributes to less build up of bad cholesterol and helps prevent heart disease and clogged arteries.

This in turn helps prevent heart attacks and strokes. Products which contain soy protein may be able to carry the FDA approved "Heart Smart" symbol which means - "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease"

Animal Proteins vs. Plant-based Proteins -

Animal Proteins like meat and dairy, can be loaded with saturated fat and cholesterol. This type of protein can elevate the LDL (bad) Cholesterol when it remains in your diet for long periods of time.

Over the years, high LDL cholesterol in the blood combined with elevated homocysteine levels can lead to heart disease and clogged arteries. This in turn can lead to heart attacks and stroke.

So, try to replace high fat animal proteins with better cuts of meat - preferrably grass fed beef and plant-based proteins like soy.

Also, replacing saturated fats with unsaturated fats like those in olive oil will help you avoid the negative health effects associated with high LDL cholesterol and saturated fats.

I know that reading this article has inspired you to take action.

When you follow these 5 tips, you may find that you can give your metabolism a boost and burn more stored fat because protein is thermogenic.

And because of this fact you can maintain more of your muscle mass by burning the protein you take in from food and supplements instead of burning the protein of your muscles.

Finally you will do your body well by taking in more high quality animal based protein and especially more soy protein which is good for your heart and circulatory system.

Training Efforts by Neglecting Basic Nutrition

Are you Sabotaging your Training Efforts by Neglecting Basic Nutrition?

If you regularly train using cardiovascular workouts and a weight resistance routine while taking nutritional supplements but are not paying attention to basic nutrition than you are essentially throwing away a good portion of the benefits you are gaining from your workouts.

Basic nutrition is absolutely essential to making the most of your sports training.

Food calories supply energy and nutrients to the body during exercise. Without proper basic nutrition you loss energy more quickly resulting in a less intense workout. While simple sugars are used up almost immediately, complex sugars or complex carbohydrates provide prolonged energy to the muscles during exercise. Protein is composed of amino acids which support growing muscles. In fact, basic nutritional deficits can cause you to lose hard earned muscle to muscle tissue breakdown or catabolism.

According to Joel Marion, prior Body for Life 2001 Grand Champion, not only are the foods you eat important but proper timing in relation to workouts plays a vital role in maximizing your performance, optimizing fat loss, and minimizing muscle loss. The intensity of your workout is directly related to the amount of calories and fat you burn. You can not be at full intensity if you are suffering from lack of proper nutrition.

In addition, intense exercise can increase muscle loss in people who are not meeting their caloric needs.(1)

There are six nutrients needed on a daily basis. These include: water, vitamins, minerals, fats, carbohydrates and proteins. There are three types of calories including: carbohydrates, fats, and protein. Carbohydrates are converted to sugars during exercise. Complex carbohydrates are what your body needs to perform at optimum levels. Fats also fuel the body for exercise. Saturated fat is what you should strive to avoid while monounsaturated fat is the least detrimental to the body. Protein helps build and maintain muscle mass.

Foods high in protein include chicken, egg whites, lean beef, beans and skim milk.

It is recommended that your daily diet consists of 50% carbohydrates, 30% fat, and 20% protein. If you exercise regularly you may want to increase your carbohydrates and protein intake while slightly decreasing your fats.

To improve your nutrition you should try to consume five servings of fruits and vegetables per day, drink eight glasses of water (more if you are consuming a lot of proteins and complex carbohydrates), eliminate junk food and unnecessary fat like in whole milk, and consume only lean meats. If you want to maximize your work outs while eliminating unnecessary muscle breakdown, it is recommended that you consume a nutritional supplement before and after workouts to restore glycogen and creatine levels, decrease muscle tissue catabolism, and encourage muscle tissue growth.