{"id":324,"date":"2024-09-18T19:50:31","date_gmt":"2024-09-18T19:50:31","guid":{"rendered":"https:\/\/therefineryfitness.net\/?page_id=324"},"modified":"2024-10-16T17:18:26","modified_gmt":"2024-10-16T17:18:26","slug":"run","status":"publish","type":"page","link":"https:\/\/therefineryfitness.net\/?page_id=324","title":{"rendered":"RUN"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”none” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ bg_image=”393″ bg_position=”center center” background_image_loading=”skip-lazy-load” bg_repeat=”no-repeat” scene_position=”center” top_padding=”15%” bottom_padding=”15%” top_padding_tablet=”30%” constrain_group_3=”yes” bottom_padding_tablet=”30%” top_padding_phone=”40%” constrain_group_5=”yes” bottom_padding_phone=”40%” text_color=”custom” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” 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tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][split_line_heading animation_type=”line-reveal-by-space” font_style=”h1″ line_reveal_by_space_text_effect=”default” stagger_animation=”true” content_alignment=”default” mobile_content_alignment=”inherit” link_target=”_self” text_content=”Fuel properly in order to perform the best.” font_size=”5vh” animation_delay=”200″ text_direction=”default”][\/split_line_heading][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” zindex=”20″ overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” 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display_phone=”inherit” icon_family=”none” link_text=”Shop Now” margin_top=”30″ padding_top=”18″ padding_bottom=”18″ margin_bottom=”20″ url=”https:\/\/themenectar.com\/demo\/salient-ecommerce-robust\/product-category\/skincare\/”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” top_padding=”6%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”services” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” 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column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][split_line_heading animation_type=”line-reveal-by-space” font_style=”h2″ line_reveal_by_space_text_effect=”default” content_alignment=”default” mobile_content_alignment=”inherit” link_target=”_self” text_content=”Proper nutrition is crucial when taking care of the body.” text_direction=”default”][\/split_line_heading][vc_column_text css=”” text_direction=”default”]\n
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Exercise without proper alignment of nutrition prioritization can do the body more harm than good. It is extremely important to fuel properly in order to perform the best. Every body is created uniquely different, and everyone will have different needs, so it is important to seek professional advice when there is a lack of knowledge. Let\u2019s get into it!<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_content” full_screen_row_position=”middle” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” bottom_padding=”6%” constrain_group_8=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”services” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” left_padding_desktop=”5%” constrain_group_2=”yes” right_padding_desktop=”5%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” enable_animation=”true” animation=”fade-in-from-bottom” animation_easing=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][fancy_box box_style=”parallax_hover” icon_family=”none” image_url=”403″ parallax_hover_box_alignment=”bottom” parallax_hover_box_overlay_opacity=”0.6″ parallax_hover_box_overlay_opacity_hover=”0.2″ border_radius=”default” image_loading=”lazy-load” color_scheme=”dark” secondary_content=”here’s some awesome text that would only be shown on hover” min_height=”500″]\n

Build Muscle<\/h2>\n[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” enable_animation=”true” animation=”fade-in-from-bottom” animation_easing=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” delay=”50″][fancy_box box_style=”parallax_hover” icon_family=”none” image_url=”404″ parallax_hover_box_alignment=”bottom” parallax_hover_box_overlay_opacity=”0.6″ parallax_hover_box_overlay_opacity_hover=”0.2″ border_radius=”default” image_loading=”lazy-load” color_scheme=”dark” secondary_content=”” min_height=”500″]\n

Enhance Performance<\/h2>\n[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” enable_animation=”true” animation=”fade-in-from-bottom” animation_easing=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” delay=”100″][fancy_box box_style=”parallax_hover” icon_family=”none” image_url=”402″ parallax_hover_box_alignment=”bottom” parallax_hover_box_overlay_opacity=”0.6″ parallax_hover_box_overlay_opacity_hover=”0.2″ border_radius=”default” image_loading=”lazy-load” color_scheme=”dark” secondary_content=”here’s some awesome text that would only be shown on hover” min_height=”500″]\n

Aid Recovery<\/h2>\n

<\/h5>\n[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” column_direction=”default” column_direction_tablet=”column_reverse” column_direction_phone=”column_reverse” bg_color=”#ea3f0b” scene_position=”center” top_padding=”6%” bottom_padding=”2%” left_padding_desktop=”8%” constrain_group_2=”yes” right_padding_desktop=”8%” top_padding_tablet=”10%” bottom_padding_tablet=”8%” left_padding_tablet=”0″ constrain_group_4=”yes” right_padding_tablet=”0″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” enable_shape_divider=”true” shape_divider_color=”#ffffff” shape_divider_position=”bottom” shape_divider_height=”50%” shape_divider_height_tablet=”75%” bg_image_animation=”none” shape_type=”straight_section” gradient_type=”default”][vc_column column_padding=”padding-3-percent” column_padding_tablet=”no-extra-padding” column_padding_phone=”no-extra-padding” column_padding_position=”left-right” top_margin_tablet=”20″ column_element_direction_desktop=”default” column_element_spacing=”10px” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-10-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”0px” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”349″ background_image_position=”left top” background_image_stacking=”default” enable_bg_scale=”true” background_image_loading=”default” column_backdrop_filter=”none” font_color=”#ffffff” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” enable_gradient=”true” color_overlay_2=”#ff4600″ gradient_direction=”top_to_bottom” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” parallax_bg=”true” parallax_bg_speed=”very_subtle” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][divider line_type=”No Line” custom_height=”40vh” custom_height_phone=”200″][vc_column_text css=”” text_direction=”default”]\n

Protein Supplements<\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”][\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”none” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”10%” left_padding_desktop=”10%” constrain_group_2=”yes” right_padding_desktop=”10%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”5px” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” enable_animation=”true” animation=”fade-in” animation_easing=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”none” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bottom_padding=”10%” left_padding_desktop=”10%” constrain_group_2=”yes” right_padding_desktop=”10%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”5px” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][split_line_heading animation_type=”line-reveal-by-space” font_style=”h5″ line_reveal_by_space_text_effect=”default” stagger_animation=”true” mobile_disable_animation=”true” content_alignment=”default” mobile_content_alignment=”inherit” link_target=”_self” text_content=”Multiple studies confirm that protein supplementation can increase muscle mass and improve recovery in gym-goers. A meta-analysis published in the British Journal of Sports Medicine showed that consuming protein supplements post-exercise can lead to an 8% increase in muscle strength compared to those who don\u2019t.” max_width=”650″ text_direction=”default”][\/split_line_heading][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column column_padding=”padding-3-percent” column_padding_tablet=”no-extra-padding” column_padding_phone=”no-extra-padding” column_padding_position=”left-right” column_element_direction_desktop=”default” column_element_spacing=”10px” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bottom_padding=”30″ bottom_padding_tablet=”15″ right_padding_tablet=”15%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][split_line_heading animation_type=”line-reveal-by-space” font_style=”h2″ text_color=”#ffffff” line_reveal_by_space_text_effect=”default” stagger_animation=”true” content_alignment=”default” mobile_content_alignment=”inherit” link_target=”_self” text_content=”The Benefits.” max_width=”575″ text_direction=”default”][\/split_line_heading][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-10-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”0px” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”350″ background_image_position=”center center” background_image_stacking=”default” enable_bg_scale=”true” background_image_loading=”default” column_backdrop_filter=”none” font_color=”#ffffff” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” enable_gradient=”true” color_overlay_2=”#ff4600″ gradient_direction=”top_to_bottom” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” parallax_bg=”true” parallax_bg_speed=”very_subtle” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][divider line_type=”No Line” custom_height=”40vh” custom_height_phone=”200″][vc_column_text css=”” text_direction=”default”]\n

Multivitamins<\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”][\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”none” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”10%” left_padding_desktop=”10%” constrain_group_2=”yes” right_padding_desktop=”10%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”5px” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” enable_animation=”true” animation=”fade-in” animation_easing=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”none” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bottom_padding=”10%” left_padding_desktop=”10%” constrain_group_2=”yes” right_padding_desktop=”10%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”5px” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][split_line_heading animation_type=”line-reveal-by-space” font_style=”h5″ line_reveal_by_space_text_effect=”default” stagger_animation=”true” mobile_disable_animation=”true” content_alignment=”default” mobile_content_alignment=”inherit” link_target=”_self” text_content=”A review of studies suggests that regular use of multivitamins can help prevent nutritional deficiencies, especially in people with restricted diets. A 2018 study published in the Journal of Nutrition indicated that multivitamin users had a 14% lower risk of mortality.” max_width=”650″ text_direction=”default”][\/split_line_heading][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” top_padding=”7%” bottom_padding=”7%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”2\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”Why nutrition is important:” use_theme_fonts=”yes” css=””][toggles style=”minimal” accordion=”true” accordion_starting_functionality=”default”][toggle color=”Default” heading_tag=”default” heading_tag_functionality=”default” title=”Macronutrients”][vc_column_text css=”” text_direction=”default”]\n
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– \u00a0Macronutrients<\/strong> consist of carbohydrates, fats, and protein. All three are essential for<\/p>\n

any type of activity the body is performing. In terms of exercise, carbs and fat are the preferred source of nutrients for energy production, and protein plays a vital role in recovery.<\/p>\n

– \u00a0Carbohydrates<\/strong> are compounds that are made up of three types of atoms: carbon, hydrogen, and oxygen. They are a metabolic fuel source for both nerve cells and red blood cells, and they provide fuel for skeletal muscle. Carbohydrates are essential in energy production, especially related to high intensity exercise.<\/p>\n

– \u00a0Dietary fat<\/strong> serves as the default source of fuel in the body. There are two types of fat: saturated and unsaturated, the degrees of saturation are dependent upon the number of carbon-carbon double bonds. Fats are essential in energy production, especially related to low intensity exercise.<\/p>\n

– \u00a0Proteins<\/strong> are organic compounds that are made up of amino acids, held together by peptide bonds. There are essential amino acids that must be received from the diet, as the body cannot create them on it\u2019s own. Protein is essential in accreting and maintaining lean body tissue.<\/p>\n

– \u00a0General recommendation for athletes or anyone exercising on a regular basis according to the NCSA\u2019s Guide to Sport and Exercise Nutrition is: 5-7 g of carbohydrates\/ kg body weight per day when exercising. 1.5-2 g protein\/ kg body weight per day. 30% diet should be made up of fats, ideally 10% saturated, 10% polyunsaturated, and 10% monounsaturated.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][\/toggle][toggle color=”Default” heading_tag=”default” heading_tag_functionality=”default” title=”Micronutrients”][vc_column_text css=”” text_direction=”default”]\n

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– Micronutrients consist of vitamins, minerals, or other essential substances for growth or metabolism.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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– \u00a0Vitamins and minerals cannot be produced by the body, so they must be consumed in food and beverages.<\/p>\n

– \u00a0Vitamins are required for proper care of the body, and can be described as water soluble (B vitamins and vitamin C) or fat soluble (vitamins A, D, E, K). Adequate intake of these vitamins are essential in ensuring proper energy production, as well as building and repairing muscle tissue.<\/p>\n

– \u00a0Minerals are inorganic elements that are classified as either major minerals or trace minerals.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][\/toggle][toggle color=”Default” heading_tag=”default” heading_tag_functionality=”default” title=”Hydration”][vc_column_text css=”” text_direction=”default”]\n

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While hydration is vital when it comes to replenishing the body\u2019s lost fluids, it also plays an important role in serving as a channel for the body which delivers electrolytes, sugars, and amino acids.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][\/toggle][toggle color=”Default” heading_tag=”default” heading_tag_functionality=”default” title=”Nutrient Timing”][vc_column_text css=”” text_direction=”default”]\n

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\u00a0There are two peak phases of fueling prior to exercise, the first is 2 to 4 hours pre-workout, and the second is 30 to 60 minutes pre-workout. Carbohydrate loading during these periods can saturate the stores of muscle glycogen before events that typically lead to depletion.<\/p>\n

– \u00a0Recent studies have shown that mixing carbohydrate sources with amino acids during aerobic endurance exercise can help improve recovery and muscle damage.<\/p>\n

– \u00a0Proper fuel post-workout while being paired with recovery is just as, if not more, important than the actual workout itself. It is important to recover with a meal prioritizing carbohydrates and protein within 2-4 hours in order to aid in muscle recovery<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][\/toggle][toggle color=”Default” heading_tag=”default” heading_tag_functionality=”default” title=”Supplements”][vc_column_text css=”” text_direction=”default”]\n

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There is nothing quite like a balanced diet in order to perform at one\u2019s best, however, some supplements can aid in areas where the body may be lacking. Supplements can also help to maximize training adaptations and increase lean muscle mass. Make sure to seek professional help before adding in supplements to your diet.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][\/toggle][\/toggles][vc_column_text css=”” text_direction=”default”]\n

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Disclaimer:<\/h3>\n

This information is to provide a general baseline of nutrition, and anyone interested in learning more should seek professional advice.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][\/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”Nutrition Coaching:” font_container=”tag:h5|font_size:16|text_align:left|color:%230a0a0a” google_fonts=”font_family:Roboto%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C500%2C500italic%2C700%2C700italic%2C900%2C900italic|font_style:700%20bold%20regular%3A700%3Anormal” css=””][vc_column_text css=”.vc_custom_1729089566110{margin-bottom: 40px !important;}” text_direction=”default”]Jenah works in Nashville, TN as a full time nutritionist\/ fitness trainer. She received her Bachelors Degree in Human Services from Bethel University while competing on the swim team, and received her Masters in Exercise and Nutrition Science from Lipscomb University. She is passionate about helping others find freedom and develop a healthy relationship with eating and exercise.[\/vc_column_text][vc_column_text css=”.vc_custom_1729089609462{margin-bottom: 40px !important;}” text_direction=”default”]\n

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If you would like to inquire about nutrition coaching with Jenah, please email jenah.park99@gmail.com<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][nectar_btn size=”large” button_style=”see-through-3d” color_override=”#ea3f0b” url=”mailto: jenah.park99@gmail.com” text=”Learn More”][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

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