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Just how important it is to fuel yourself after a workout?In my opinion, it depends… it depends on your goals and it also depends highly on how good your nutrition throughout the rest of the day is.Post workout nutrition (PWO) is a much debated topic, some people will swear by the importance of PWO nutrition within 30-40min of finishing a workout, while others will claim it’s not as important as made out to be. In this article I will cover both topics and explain the reasoning behind them.A post-workout meal could be a solid meal or liquid nutrition (meal replacement shake). When it comes to PWO nutrition soon after exercise, liquid nutrition is known to be an easy way to get the nutrients to the muscles quickly while they are highly receptive to it. The theory is that the insulin elevation brought on by a PWO shake will help shuttle carbohydrates and amino acids (proteins) into muscle cells and encourage protein synthesis.If you’re goal is to increase muscle mass, I would recommend a post workout shake within a maximum of 40min of finishing up your exercise session, and following up with a meal 60-90min later. The post workout shake should consist of high GI (Glycemic Index) carbohydrates, protein, micronutrients (vitamins, minerals, antioxidants, enzymes, etc) and should be low in fat.In this case, it’s necessary to consume enough carbohydrates to promote a substantial insulin release, as spiking the insulin hormone will open up the window for carbohydrates and proteins to get into the muscles and start repairing tissue. It’s hard to say exactly how much carbohydrates you should consume, because if you consume too much the excess carbohydrates not used could turn into stored body fat.Research has shown however, that an intake of 0.8 to 1.2 grams per 1kg of body weight (that’s lean body mass), increases the insulin response and accelerates protein/muscle repair. If you want to use this math, I would recommend 0.8g of carbohydrates per 1kg of lean body weight, unless you have done a really long intense training session, in which case you may feel better consuming more.It’s also important to include micronutrients in your initial post-workout nutrition, as the micronutrients help in the transportation of protein to muscles, and dramatically enhances the rate of repair of muscle tissue (as there are more nutrients the body needs and can use). In addition, during a workout session, the body’s immune system gets damaged and increasing the micronutrient consumption post-workout and during the rest of the day, will help boost the immune system back to optimal/above optimal levels.Make sure though that your workout is worth it. A 30min high intensity session probably won’t bring your glycogen levels down low enough for them to need to be replaced. If you have a high GI post workout drink and your glycogen levels aren’t lowered, chances are you’re probably just going to spike your insulin levels higher than they need to be to contribute to long term health benefits, and as a result you will store fat.Now, if your goal is to reduce body fat then there is a whole other side to the PWO nutrition story, and that is to not have PWO nutrition directly after a workout session, but to fast (not eat) for 1.5-2hrs after your session.The main factor to keep in mind here is what nutrition you are eating during the day, if you are providing your body with efficient amounts of protein, carbohydrates, fats and micronutrients during the day, a post-workout nutrition shake/meal isn’t all that necessary especially if the body composition goal in mind it to reduce stored body fat.I will only recommend fasting after a workout if you have an extremely good diet throughout the day (meaning you are providing your body with efficient amounts of protein, carbohydrates, fats and micronutrients), as this nutrition alone should be enough for the body to repair itself after a workout, leaving a post-workout nutrition shake/meal becoming not all that necessary, especially if the body composition goal in mind it to reduce stored body fat.If the day’s nutrition is solid, I see no reason why muscle repair and performance goals would be affected by a lack of initial post-workout nutrition. If you do not eat a good diet however, then you just won’t be fueling your body correctly for this to take place.The idea of a post workout fast isn’t to starve yourself in order to reduce your total calorie intake, the idea however is too delay the meal in order too obtain the benefits of fasting without the calorie deficit. Calorie depriving is a whole different topic all together, but in short, calorie depriving is not good for you in the long term.A 1.5-2hr fasting window after a workout will require the body to burn up energy; if there is no energy coming in through food consumption, the body will look elsewhere, and the number one place for that is stored body fat. Hence the reason the post-workout fast can be quite beneficial to those wanting to reduce body fat.So make sure your diet is good, which it should be anyway if you are wanting to achieve optimal health and performance. Un-fortunately I know too many people who believe they eat really well, but in reality have a very poor diet in regards to nutritional quality and quantity. So here are some quick pointers on determining whether or not your diet will balance up a post workout fast;If you don’t feed your body bad foods (i.e. grains, starches, sugar, processed foods) instead of real food, you are most likely eating healthy and your body is running effectively. On a more thorough note though, when it comes to looking into your diet on a daily basis, if you eat the following, you are definitely on your way to good heath;
Eat at least 1.2g protein per Kg of lean muscle mass

Obtain carbohydrate sources from fruits and vegetables

Consume omega3 fish oil everyday

Consume enough calories for your body to function properly

Be consistent with good nutrition

If you are un-sure about the quality of your meals and your nutrition, monitor it for a week and look over it, measure and write down the food you eat, you may be surprised at what you are actually eating.In conclusion, if you want to lean out, delaying your PWO nutrition could be a good option. But if you want to put on muscle mass or have just completed a long workout where your glycogen levels are low, a PWO nutrition shake may become pretty important.And if you’re still un-certain as to what to do, play around with what happens to your body composition when having a PWO shake Vs not having one, then make a decision. There are many studies out there which will show benefits in both of these situations, but its best if you take a personal approach on the situation and see what works best for you, as there isn’t a single protocol that works well for everyone.

Having a online business you can run from home has a lot of great advantages and conveniences, but it has a lot of potential pitfalls, too, if you don’t know what you’re doing. It’s easy to avoid falling into common home business mistakes, though, if you do a little research. Here are some smart tips for making your home business thrive.If you want to make money with a online business from home, you must be the type of person that is able to learn new things easily. No matter how much you know about the area your home business specializes in, you will still constantly need to learn new things in order to grow your business. If you are not the type of person that is willing to learn, your business is sure to fail.To get the word out about your new home business, have cards printed with your company name and logo. Give one to everyone you know, and leave them lying around everywhere you go. Spend an afternoon in a busy shopping district and leave your business cards on the bulletin boards of retail stores and professional buildings.If you have made the decision to quit your day job in favor of pursuing your own home-based business, do not put in a formal notice with your employer before all preparations have been made and finalized for your own business. Even the most well-laid plans sometimes fall through, and it is best not to burn your bridges.If you’re considering a home business, ensure that there is a market for your wares. If there are a hundred people already engaged in the same field it will be difficult for you to get clients. Instead, take your idea and focus it on a niche – for example, if you want to be a personal chef focus on dietary restrictions and advertise with them in the text.If you have a home online business, follow the IRS guidelines, so they don’t audit you. Strictly adhering to their guidelines will make the tax process go easier for you.Make sure you keep accurate records of all your home business activity. It’s easy to put off pesky record-keeping tasks till you feel like doing them, but strive to keep everything pertaining to your business up-to-date so that you won’t be confused and stressed out later on.When looking for home business supplies, shop online rather than at a brick-and-mortar retailer. You can save a lot of money by searching online for your supply needs. In fact many online retailers offer deeper discounts if you subscribe to an ongoing automatic purchase of the product. This is a great way to save, and these days every cent helps!These ideas will help keep you on the straight and narrow when it comes to running your home business, so that you can put all your energy into successes instead of failures, and you can avoid making the standard mistakes that others have made many times before you. That will leave you with more resources to put into pushing your business into growth and profit.”To Get Access To Some Of The Best Training Online To Learn How To Set Up And Grow Your Very Own Online Business, CLICK HEREAnother really great resource to help guide you in your online business journey is Wealthy Affiliate. They truly are very dedicated in helping people start and grow their own online business, they have thousands of like-minded members that are very eager to help you with any issues you may have with your online business, I highly recommend anyone looking to start an online business go and check them out for yourself. I have been a member of Wealthy Affiliate for over 4 years now and If it wasn’t for them I wouldn’t have gotten as far as I have. I will drop a link below so you can go check them out for yourself.OK so that’s all I have for now on getting started with a online business, I really hope you got some value from this. To your great success on your online business journey, Bob @ Lurnprofit

The results of this past election proved once again that the Democrats had a golden opportunity to capitalize on the failings of the Trump Presidency but, fell short of a nation wide mandate. A mandate to seize the gauntlet of the progressive movement that Senator Sanders through down a little over four years ago. The opportunities were there from the very beginning even before this pandemic struck. In their failing to educate the public of the consequences of continued Congressional gridlock, conservatism, and what National Economic Reform’s Ten Articles of Confederation would do led to the results that are playing out today.. More Congressional gridlock, more conservatism and more suffering of millions of Americans are the direct consequences of the Democrats failure to communicate and educate the public. Educate the public that a progressive agenda is necessary to pull the United States out of this Pandemic, and restore this nations health and vitality.

It was the DNC’s intent in this election to only focus on the Trump Administration. They failed to grasp the urgency of the times. They also failed to communicate with the public about the dire conditions millions have been and still are facing even before the Pandemic. The billions of dollars funneled into campaign coffers should have been used to educate the voting public that creating a unified coalition would bring sweeping reforms that are so desperately needed. The reality of what transpired in a year and a half of political campaigning those billions of dollars only created more animosity and division polarizing one extreme over another.

One can remember back in 1992 Ross Perot used his own funds to go on national TV to educate the public on the dire ramifications of not addressing our national debt. That same approach should have been used during this election cycle. By using the medium of television to communicate and educate the public is the most effective way in communicating and educating the public. Had the Biden campaign and the DNC used their resources in this way the results we ae seeing today would have not created the potential for more gridlock in our government. The opportunity was there to educate the public of safety protocols during the siege of this pandemic and how National Economic Reform’s Ten Articles of Confederation provides the necessary progressive reforms that will propel the United States out of the abyss of debt and restore our economy. Restoring our economy so that every American will have the means and the availability of financial and economic security.

The failure of the Democratic party since 2016 has been recruiting a Presidential Candidate who many felt was questionable and more conservative signals that the results of today has not met with the desired results the Democratic party wanted. Then again? By not fully communicating and not educating the public on the merits of a unified progressive platform has left the United States transfixed in our greatest divides since the Civil War. This writers support of Senator Bernie Sanders is well documented. Since 2015 he has laid the groundwork for progressive reforms. He also has the foundations on which these reforms can deliver the goods as they say. But, what did the DNC do, they purposely went out of their way to engineer a candidate who was more in tune with the status-quo of the DNC. They failed to communicate to the public in educating all of us on the ways our lives would be better served with a progressive agenda that was the benchmark of Senators Sanders Presidential campaign and his Our Revolution movement. And this is way there is still really no progress in creating a less toxic environment in Washington and around the country.