14 Tips to Maximize Muscle Recovery

JoniBerg61

"Increasing your fiber intake might help keep your digestive tract transferring regularly." Fruits, vegetables, complete grains, beans, nuts, and seeds are all good sources. Older men should goal for at the least 28 grams of fiber per day; women, not less than 22 grams. While you eat more fiber, it_s vital to ensure you additionally drink more water (or different noncaffeinated, nonalcoholic beverages). "You may very well feel extra bloated should you enhance your fiber without growing fluid intake," Charles says. And you should definitely eat slowly and chew your meals totally. Gulping food can make you swallow extra air-and lead to gas and bloating. Eating slowly also helps forestall overeating by giving your brain time to acknowledge that you_re full. Food repair: Make sure that you_re consuming sufficient Healthy Flow Official protein. There are a number of causes your balance could get worse as you age, but one frequent cause is sarcopenia (age-related muscle loss). Help your muscles stay robust by getting enough protein.