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Time Magazine
19-05-2025
- Health
- Time Magazine
Are Protein Shakes Good for You?
Most Americans get plenty of protein. But that hasn't hampered interest in this important macronutrient: In 2024, protein supplement sales in the U.S. increased by 9%, according to the market-research firm Statista. A lot of that supplemental protein gets blitzed into shakes. But are protein shakes actually healthy? Benefits of protein shakes If you're concerned you're not getting enough protein, shakes offer a simple, convenient way to get more. That's a boon especially if you don't have a ton of time to make and eat breakfast or to prepare a refueling snack after a workout, says registered dietitian Amy Bragagnini, spokesperson for the Academy of Nutrition and Dietetics. Consuming protein after a workout is especially important if you're looking to build muscle, and shakes are hydrating and easy to drink in the hour or so afterward when your body is most receptive to the nutrient, according to the National Academy of Sports Medicine. Shakes can't replace a balanced, nutrient-dense diet, but they can supplement healthy eating habits, especially if you really do need more protein, says family physician Dr. Shannon Dowler, a board member of the American Academy of Family Physicians. They can be especially helpful if you're looking to gain weight safely, maybe because you're under-nourished or going through a taxing medical treatment like chemotherapy, Dowler says. Potential downsides to consider Protein shakes don't offer the range of other nutrients you get in a well-rounded diet. 'I want to make sure [people] aren't adding a protein shake to completely eliminate whole foods or meals,' Bragagnini says. It's also crucial to consider what goes into your shake. Protein powders are highly processed and not the same as getting high-protein foods in your diet. 'Greek yogurt, flax seeds, chia seeds, or peanut butter [can] take the place of the protein powder,' Bragagnini says. Plus, protein powder is also technically a dietary supplement, and supplements aren't regulated by the U.S. Food and Drug Administration as strictly as prescription medications are. That means you're not guaranteed to get what the label claims. Read More: What's Behind Your Persistent Cough? If you're buying a bottled protein shake, read the ingredient lists carefully. You might find these shakes are 'actually just sugar-sweetened beverages that happen to have a little bit of protein in them,' Dowler says. Some packaged shakes may have artificial sweeteners and sugar alcohols, which can make some people feel bloated and gassy, Bragagnini adds. Other ingredients, while not inherently 'bad' for you, simply might not agree with you, like dairy if you're lactose intolerant, Dowler says. It's also possible to get too much protein, so consider your overall intake. 'You can actually damage your kidneys with too much protein if you have kidney challenges,' Dowler says. Excessive amounts of protein can also lead to constipation, headaches, and bad breath, per the Mayo Clinic. How to tell if you're getting enough protein The best way is to track your food and see how it measures up against nutrition recommendations. The official recommended daily allowance of protein is 0.8 grams per kilogram of your body weight per day, according to the American Heart Association. (To find your body weight in kilograms, divide your weight in pounds by 2.2.) But some experts recommend aiming for more like 1 gram of protein per pound of your body weight if you exercise regularly, per the National Academy of Sports Medicine. If reaching that amount of protein feels daunting, it may be worth consulting with a doctor or registered dietitian. 'They're going to be able to analyze your calories, body mass index, and other aspects of your lifestyle, like how much you're exercising,' Dowler says. They can then 'make specific recommendations for your body and your lifestyle to hit the target of how much protein you need to get.' How to make a healthy protein shake To choose the most nutritious shake, keep these tips in mind: Add whole foods Complement your protein powder with fresh fruits and vegetables for a range of minerals, vitamins, and electrolytes. 'If you're someone who doesn't love eating a big handful of spinach, you can really hide it nicely in a protein shake and still make it taste good,' Dowler says. Experiment with texture and temperature In addition to experimenting with flavors, think about texture and temperature. Dowler, for example, says she prefers her protein shakes 'particularly cold' and 'highly puréed.' Tweak yours until you find what works best for you. Stick to short ingredients lists If you're buying a bottled shake, look for one with as few ingredients as possible, Bragagnini says. Certain organizations test supplements for quality and contaminants. Pick products with USP, NSF, or Consumer Lab marks on their labels.
Arab Times
20-02-2025
- Health
- Arab Times
No pain, no gain? Hardly. This year's fitness buzzword is ‘recovery'
NEW YORK, Feb 20, (AP): If you ever turned on the TV in the 2000s after midnight, you might have seen an informercial for P90X. The exercise program promised shredded abs and bulging biceps for anyone who pushed themselves to their limits for 90 days of 90-minute workouts. So it may come as a surprise that its creator, Tony Horton, now preaches the benefits of rest and warns against overtraining. "I didn't know then what I know now,' said Horton, who had spent the '90s training celebrities. "Back then it was all about warm-ups and cool-downs, and telling them to eat better and get off the hooch.' His evolution reflects a broader shift in the exercise industry away from a "no pain, no gain' mentality that once dominated but often led to injury. Instead, the current buzzword in fitness is "recovery.' Horton - who at 66 still exudes a boyish exuberance - noted that P90X did include recovery days with stretching and low-impact movement such as yoga. But these days, he prioritizes mindfulness as much as exercise, and the time between workouts is filled with plenty of good sleep, plunges in frigid water baths, using foam rollers on tight muscles, relaxing in a sauna, and other activities in the name of recovery. "If you don't get the recovery and the rest part right, then you're never going to be able to be consistent with the fitness end of things,' Horton said. Before Horton, Jane Fonda had pushed home exercisers to "feel the burn,' while bodybuilders lifted weights to the point of muscle failure. Now, the American College of Sports Medicine and the National Academy of Sports Medicine, two of the largest organizations certifying personal trainers, emphasize recovery methods. NASM's "Fitness and Wellness' certification includes training in "holistic health and wellness including physical, mental, social and emotional well-being.' The industry has learned from research that shows the benefit of proper rest, said Stan Kravchenko, founder of the OneFit personal training platform. During deep sleep, the body repairs muscle tissue, and studies show that well-rested people perform better and are less likely to get injured. But rest is only part of recovery. Kravchenko said personal trainers used to focus only on specific exercises a client could do during their workout. Now, they're more like life coaches who also give exercise advice. "It's more about your lifestyle, how you eat, how you sleep,' he said. "Are you stressed? What do you do for living? Are you working from a desk? So it's taking a little bit more like a broad approach.' The "no pain, no gain' motto is great for athletes who can handle intense workouts and are looking to get stronger, but not everyone needs to push themselves that hard, Horton said. It depends on the goal. Michael Zourdos, chair of exercise science and health promotion at Florida Atlantic University, said lifting weights "until failure' may build bigger muscles, but isn't needed to increase strength. "There is a difference between training for health and training for elite performance benefits,' he said. To realize the health benefits of a workout, it's still necessary to push yourself, Horton said: "In the muscles, the lungs, your heart, there's gotta be a certain amount of strain.' There is a big difference, however, between discomfort and acute pain. If discomfort crosses into sharp pain in joints, tendons or muscles, stop that movement. People's needs vary depending on their goals and bodies. But Kravchencko offered a few general guidelines: For lifting weights, he recommends allowing 48 hours of recovery time per muscle group, and doing a maximum of 10 sets per muscle group per week. During the workout, he said, it's best to rest for two to three minutes between sets, as opposed to old advice to wait only a minute before exercising the same muscles. In between workouts, it's not necessary to stay still. "You're welcome to do walking, jogging, very light yoga, stretching, pilates, core exercises,' Kravchencko said. "That's all fine, because it's not specifically targeting the areas you've targeted before.' Horton and Kravchencko both mentioned a recovery practice not typically associated with weightlifting - meditation. Taking a few quiet minutes every morning helps you deal with the physical and emotional stress of life that can get in the way of wanting to exercise, they said. Horton recommends establishing a mindfulness routine even before formalizing an exercise plan because it will lay the groundwork to be consistent. "What is your strategy to get to get healthy and to get fit and to stay that way?' he said. "A lot of it has to do with letting the pendulum swing the other way.'
The Independent
19-02-2025
- Health
- The Independent
No pain, no gain? Hardly. This year's fitness buzzword is 'recovery'
If you ever turned on the TV in the 2000s after midnight, you might have seen an informercial for P90X. The exercise program promised shredded abs and bulging biceps for anyone who pushed themselves to their limits for 90 days of 90-minute workouts. So it may come as a surprise that its creator, Tony Horton, now preaches the benefits of rest and warns against overtraining. 'I didn't know then what I know now,' said Horton, who had spent the '90s training celebrities. 'Back then it was all about warm-ups and cool-downs, and telling them to eat better and get off the hooch.' His evolution reflects a broader shift in the exercise industry away from a 'no pain, no gain' mentality that once dominated but often led to injury. Instead, the current buzzword in fitness is 'recovery.' Horton — who at 66 still exudes a boyish exuberance — noted that P90X did include recovery days with stretching and low-impact movement such as yoga. But these days, he prioritizes mindfulness as much as exercise, and the time between workouts is filled with plenty of good sleep, plunges in frigid water baths, using foam rollers on tight muscles, relaxing in a sauna, and other activities in the name of recovery. 'If you don't get the recovery and the rest part right, then you're never going to be able to be consistent with the fitness end of things,' Horton said. A more holistic approach to exercise Before Horton, Jane Fonda had pushed home exercisers to 'feel the burn,' while bodybuilders lifted weights to the point of muscle failure. Now, the American College of Sports Medicine and the National Academy of Sports Medicine, two of the largest organizations certifying personal trainers, emphasize recovery methods. NASM's 'Fitness and Wellness' certification includes training in 'holistic health and wellness including physical, mental, social and emotional well-being.' The industry has learned from research that shows the benefit of proper rest, said Stan Kravchenko, founder of the OneFit personal training platform. During deep sleep, the body repairs muscle tissue, and studies show that well-rested people perform better and are less likely to get injured. But rest is only part of recovery. Kravchenko said personal trainers used to focus only on specific exercises a client could do during their workout. Now, they're more like life coaches who also give exercise advice. 'It's more about your lifestyle, how you eat, how you sleep,' he said. 'Are you stressed? What do you do for living? Are you working from a desk? So it's taking a little bit more like a broad approach.' Discomfort — but not pain — still has a place The 'no pain, no gain' motto is great for athletes who can handle intense workouts and are looking to get stronger, but not everyone needs to push themselves that hard, Horton said. It depends on the goal. Michael Zourdos, chair of exercise science and health promotion at Florida Atlantic University, said lifting weights 'until failure' may build bigger muscles, but isn't needed to increase strength. 'There is a difference between training for health and training for elite performance benefits,' he said. To realize the health benefits of a workout, it's still necessary to push yourself, Horton said: 'In the muscles, the lungs, your heart, there's gotta be a certain amount of strain.' There is a big difference, however, between discomfort and acute pain. If discomfort crosses into sharp pain in joints, tendons or muscles, stop that movement. How long do muscles need to rest after a workout? People's needs vary depending on their goals and bodies. But Kravchencko offered a few general guidelines: For lifting weights, he recommends allowing 48 hours of recovery time per muscle group, and doing a maximum of 10 sets per muscle group per week. During the workout, he said, it's best to rest for two to three minutes between sets, as opposed to old advice to wait only a minute before exercising the same muscles. In between workouts, it's not necessary to stay still. 'You're welcome to do walking, jogging, very light yoga, stretching, pilates, core exercises,' Kravchencko said. 'That's all fine, because it's not specifically targeting the areas you've targeted before.' Mindfulness as exercise recovery Horton and Kravchencko both mentioned a recovery practice not typically associated with weightlifting — meditation. Taking a few quiet minutes every morning helps you deal with the physical and emotional stress of life that can get in the way of wanting to exercise, they said. Horton recommends establishing a mindfulness routine even before formalizing an exercise plan because it will lay the groundwork to be consistent. 'What is your strategy to get to get healthy and to get fit and to stay that way?' he said. 'A lot of it has to do with letting the pendulum swing the other way.' AP reporter Maria Cheng in London contributed to this story. ___
Yahoo
19-02-2025
- Health
- Yahoo
No pain, no gain? Hardly. This year's fitness buzzword is 'recovery'
If you ever turned on the TV in the 2000s after midnight, you might have seen an informercial for P90X. The exercise program promised shredded abs and bulging biceps for anyone who pushed themselves to their limits for 90 days of 90-minute workouts. So it may come as a surprise that its creator, Tony Horton, now preaches the benefits of rest and warns against overtraining. 'I didn't know then what I know now,' said Horton, who had spent the '90s training celebrities. 'Back then it was all about warm-ups and cool-downs, and telling them to eat better and get off the hooch.' See for yourself — The Yodel is the go-to source for daily news, entertainment and feel-good stories. By signing up, you agree to our Terms and Privacy Policy. His evolution reflects a broader shift in the exercise industry away from a 'no pain, no gain' mentality that once dominated but often led to injury. Instead, the current buzzword in fitness is 'recovery.' Horton — who at 66 still exudes a boyish exuberance — noted that P90X did include recovery days with stretching and low-impact movement such as yoga. But these days, he prioritizes mindfulness as much as exercise, and the time between workouts is filled with plenty of good sleep, plunges in frigid water baths, using foam rollers on tight muscles, relaxing in a sauna, and other activities in the name of recovery. 'If you don't get the recovery and the rest part right, then you're never going to be able to be consistent with the fitness end of things,' Horton said. A more holistic approach to exercise Before Horton, Jane Fonda had pushed home exercisers to 'feel the burn,' while bodybuilders lifted weights to the point of muscle failure. Now, the American College of Sports Medicine and the National Academy of Sports Medicine, two of the largest organizations certifying personal trainers, emphasize recovery methods. NASM's 'Fitness and Wellness' certification includes training in 'holistic health and wellness including physical, mental, social and emotional well-being.' The industry has learned from research that shows the benefit of proper rest, said Stan Kravchenko, founder of the OneFit personal training platform. During deep sleep, the body repairs muscle tissue, and studies show that well-rested people perform better and are less likely to get injured. But rest is only part of recovery. Kravchenko said personal trainers used to focus only on specific exercises a client could do during their workout. Now, they're more like life coaches who also give exercise advice. 'It's more about your lifestyle, how you eat, how you sleep,' he said. 'Are you stressed? What do you do for living? Are you working from a desk? So it's taking a little bit more like a broad approach.' Discomfort — but not pain — still has a place The 'no pain, no gain' motto is great for athletes who can handle intense workouts and are looking to get stronger, but not everyone needs to push themselves that hard, Horton said. It depends on the goal. Michael Zourdos, chair of exercise science and health promotion at Florida Atlantic University, said lifting weights 'until failure' may build bigger muscles, but isn't needed to increase strength. 'There is a difference between training for health and training for elite performance benefits,' he said. To realize the health benefits of a workout, it's still necessary to push yourself, Horton said: 'In the muscles, the lungs, your heart, there's gotta be a certain amount of strain.' There is a big difference, however, between discomfort and acute pain. If discomfort crosses into sharp pain in joints, tendons or muscles, stop that movement. How long do muscles need to rest after a workout? People's needs vary depending on their goals and bodies. But Kravchencko offered a few general guidelines: For lifting weights, he recommends allowing 48 hours of recovery time per muscle group, and doing a maximum of 10 sets per muscle group per week. During the workout, he said, it's best to rest for two to three minutes between sets, as opposed to old advice to wait only a minute before exercising the same muscles. In between workouts, it's not necessary to stay still. 'You're welcome to do walking, jogging, very light yoga, stretching, pilates, core exercises,' Kravchencko said. 'That's all fine, because it's not specifically targeting the areas you've targeted before.' Mindfulness as exercise recovery Horton and Kravchencko both mentioned a recovery practice not typically associated with weightlifting — meditation. Taking a few quiet minutes every morning helps you deal with the physical and emotional stress of life that can get in the way of wanting to exercise, they said. Horton recommends establishing a mindfulness routine even before formalizing an exercise plan because it will lay the groundwork to be consistent. 'What is your strategy to get to get healthy and to get fit and to stay that way?' he said. 'A lot of it has to do with letting the pendulum swing the other way.' ___ AP reporter Maria Cheng in London contributed to this story. ___ EDITOR'S NOTE: Albert Stumm writes about wellness, food and travel. Find his work at
Associated Press
19-02-2025
- Health
- Associated Press
No pain, no gain? Hardly. This year's fitness buzzword is ‘recovery'
If you ever turned on the TV in the 2000s after midnight, you might have seen an informercial for P90X. The exercise program promised shredded abs and bulging biceps for anyone who pushed themselves to their limits for 90 days of 90-minute workouts. So it may come as a surprise that its creator, Tony Horton, now preaches the benefits of rest and warns against overtraining. 'I didn't know then what I know now,' said Horton, who had spent the '90s training celebrities. 'Back then it was all about warm-ups and cool-downs, and telling them to eat better and get off the hooch.' His evolution reflects a broader shift in the exercise industry away from a 'no pain, no gain' mentality that once dominated but often led to injury. Instead, the current buzzword in fitness is 'recovery.' Horton — who at 66 still exudes a boyish exuberance — noted that P90X did include recovery days with stretching and low-impact movement such as yoga. But these days, he prioritizes mindfulness as much as exercise, and the time between workouts is filled with plenty of good sleep, plunges in frigid water baths, using foam rollers on tight muscles, relaxing in a sauna, and other activities in the name of recovery. 'If you don't get the recovery and the rest part right, then you're never going to be able to be consistent with the fitness end of things,' Horton said. A more holistic approach to exercise Before Horton, Jane Fonda had pushed home exercisers to 'feel the burn,' while bodybuilders lifted weights to the point of muscle failure. Now, the American College of Sports Medicine and the National Academy of Sports Medicine, two of the largest organizations certifying personal trainers, emphasize recovery methods. NASM's 'Fitness and Wellness' certification includes training in 'holistic health and wellness including physical, mental, social and emotional well-being.' The industry has learned from research that shows the benefit of proper rest, said Stan Kravchenko, founder of the OneFit personal training platform. During deep sleep, the body repairs muscle tissue, and studies show that well-rested people perform better and are less likely to get injured. But rest is only part of recovery. Kravchenko said personal trainers used to focus only on specific exercises a client could do during their workout. Now, they're more like life coaches who also give exercise advice. 'It's more about your lifestyle, how you eat, how you sleep,' he said. 'Are you stressed? What do you do for living? Are you working from a desk? So it's taking a little bit more like a broad approach.' Discomfort — but not pain — still has a place The 'no pain, no gain' motto is great for athletes who can handle intense workouts and are looking to get stronger, but not everyone needs to push themselves that hard, Horton said. It depends on the goal. Michael Zourdos, chair of exercise science and health promotion at Florida Atlantic University, said lifting weights 'until failure' may build bigger muscles, but isn't needed to increase strength. 'There is a difference between training for health and training for elite performance benefits,' he said. To realize the health benefits of a workout, it's still necessary to push yourself, Horton said: 'In the muscles, the lungs, your heart, there's gotta be a certain amount of strain.' There is a big difference, however, between discomfort and acute pain. If discomfort crosses into sharp pain in joints, tendons or muscles, stop that movement. How long do muscles need to rest after a workout? People's needs vary depending on their goals and bodies. But Kravchencko offered a few general guidelines: For lifting weights, he recommends allowing 48 hours of recovery time per muscle group, and doing a maximum of 10 sets per muscle group per week. During the workout, he said, it's best to rest for two to three minutes between sets, as opposed to old advice to wait only a minute before exercising the same muscles. In between workouts, it's not necessary to stay still. 'You're welcome to do walking, jogging, very light yoga, stretching, pilates, core exercises,' Kravchencko said. 'That's all fine, because it's not specifically targeting the areas you've targeted before.' Mindfulness as exercise recovery Horton and Kravchencko both mentioned a recovery practice not typically associated with weightlifting — meditation. Taking a few quiet minutes every morning helps you deal with the physical and emotional stress of life that can get in the way of wanting to exercise, they said. Horton recommends establishing a mindfulness routine even before formalizing an exercise plan because it will lay the groundwork to be consistent. 'What is your strategy to get to get healthy and to get fit and to stay that way?' he said. 'A lot of it has to do with letting the pendulum swing the other way.' ___
