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      "body": "https://www.youtube.com/watch?v=baW0TGzIaJY\n\nWhen you're running on empty and your stress is winning, listen to this music to make you feel alive again. When you need a fresh start to your day, this playlist is the best for unleashing the power of positivity and getting ready for the day ahead. It will help you stay calm and in control of your emotions throughout your busy schedule.\n\nMusic can have a profound effect on both the emotions and the body. Faster music can make you feel more alert and concentrate better. Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management.\n\n## It Reduces Stress\n\nMusic has a unique link to our emotions, and research has found that it can be used as an extremely effective stress management tool. Both listening to and making music can alleviate mild and chronic stress.\n\n## The Sounds Of Nature Improve Our Concentration \n\nThe sound of rain rattling on a window, a flowing river and other soothing sounds of nature cam have a cathartic effect in our body. It is like we go back to where we came from. It focuses us and liberates us at the same time.\n\n# It Reduces A Person’s Perception of Pain\n\nListening to relaxing music after surgery improves patient recovery. It also makes this critical time a bit more pleasant and less stressful. It’s a remarkable finding, that relaxing music lessens a person’s sensation of pain, produces endorphins, and even strengthens our immune system.\n\n# It Helps Us Sleep Better At Night\n\nTurning the environment into the sleep-inducing environment involves peaceful surroundings, slow music etc. Listening to relaxing music through headphones at night helps us sleep better. It helps us release our worries and those exhausting thoughts that often feed anxiety. Sleep better, longer and with fewer disturbances by listening to music at bedtime.\n\n# It Improves Brain Functioning \n\nOur brain is receptive towards music.  Learning to play an instrument or singing at early stages of life helps our brain develop and even improves mathematical performance. Relaxing music is almost like a vitamin for our neurons.\n\n# Increase In Serotonin And Endorphin Level\n\nTwo hormones which are endorphins and serotonin helps in inducing sleep. They also act as neurotransmitters. \n\n# It Helps Us Eat More Attentively \n\nSomething as simple as listening to relaxing music while we eat can help us eat in a more conscious, balanced and healthy way. It has a lot to do with mindfulness. It helps us eat more slowly and thus recognize sooner when we’re full.\n\n# Music Improves Memory \n\nCertain music can trigger particularly unique memories- music from a specific time period will trigger memories from that time period. Music and musical training have also been shown to protect the aging brain and keep it healthy.\n\n# Music Helps In Healing \n\nMusic connects with the automatic nervous system (brain function, blood pressure and heartbeat) and the limbic system (feelings and emotions). When slow music is played, the bodily reaction follows suit– the heart blow slows down and blood pressure drops. This causes the breath to slow, which helps release tension in the neck, shoulders, stomach and back. Listening to slow or calming music on a regular basis can help our bodies relax, which overtime, means less pain and faster recovery time.\n\n#steem #zzan #atomy #indonesia #china #philippine #india #thailand #vietnam  #Meditation #relaxing #Yoga #club5050  #club5050 #club75 #club100",
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      "title": "은은한 향이 좋아 온더록스로 마셔도 좋은 전통 소주. 스튜디오어댑터 강현욱",
      "body": "![new 5.jpg](https://cdn.steemitimages.com/DQmamLiJfMvwtgsx7cM74nkEDVijGxAeiBGEwRpBqz1dgsp/new%205.jpg)\nhttps://www.hani.co.kr/arti/specialsection/esc_section/1043632.html?_fr=mt0\n\n국세청 국세통계연보를 살펴보면 증류식 소주 시장은 2011년 100억원대에서 2020년 기준 450억원까지 빠르게 팽창했다. 한국가양주연구소 류인수 소장은 “상온에서 장기간 보관해도 변질되지 않는 보관의 용이성, 내가 원하는 대로 알코올 도수를 조절해서 마실 수 있는 확장성, 전통주라는 장르의 희소성이 성장 기반이 되어 증류식 소주 시장이 꾸준히 성장할 것”이라고 분석한다. “젊은 세대가 증류식 소주에 빠진 이유는 오히려 전통주이기 때문”이라는 해석도 흥미롭다. 해외의 다양한 술을 비교적 쉽고 빠르게 받아들인 세대이다 보니 오히려 잘 알려지지 않은 우리 전통술이 ‘힙’하게 느껴진다는 것이다.\n\n우리 술 전문 판매 주점 ‘삼씨오화’(3C5 花) 오화진 대표의 설명도 비슷하다. 오 대표는 “매장을 처음 열었던 2017년에 비해 최근 증류식 소주를 주문하는 이가 50% 이상 늘고, 매장을 방문하는 손님의 연령대도 현저히 낮아졌다”고 했다.\n\n![new 6.jpg](https://cdn.steemitimages.com/DQmQLKsE9E54oydaJSH6e1ns38wECtv4k6PZBi4od2P6ENG/new%206.jpg)\n고구마 베이스의 증류식 소주 ‘필’. 술아원 제공\n\n소주라고 작은 잔에 담아 ‘원샷’만 해야 하는 것은 아니다. 전통 소주는 곡물 특유의 맛과 향이 풍부한 만큼 마시는 방법도 다양하다. 젊은층은 전통 소주를 서양의 증류주인 위스키처럼 마신다. 천수현 전통주 소믈리에는 “향이 풍부한 술인 만큼 무조건 차갑게 마실 필요가 없고, 위스키를 마시는 글렌캐런 ( 글렌케언) 글라스처럼 향기를 맡기 좋은, 입구 폭이 작은 잔에 마실 것”을 추천했다. 천 소믈리에는 얼음을 넣고 온더록스로 천천히 즐기는 것도 권했다. 얼음이 녹으면서 알코올의 기운이 사라지고 깔끔하고 청량감 있게 마실 수 있다. 높은 도수가 부담스럽다면 칵테일을 만들어 먹는 것도 좋단다. 시중에서 파는 과일주스나 토닉워터, 탄산수만 섞어도 소주 칵테일이 완성된다.\n\n원소주 외에도 지금 가장 핫한 증류식 소주에는 어떤 것들이 있을까. 장안의 내로라하는 술꾼들에게 물었다. 오화진 삼씨오화 대표는 경기도 여주의 술아원에서 생산하는 ‘필’을 꼽았다. 필은 여주산 고구마를 100% 사용해 만든 술을 증류해 만들었다. 고구마 특유의 달큰한 향은 음식과 함께 먹었을 때 가장 빛을 발한다고 한다. “잘 숙성한 생선회나 숯불에 구운 이베리코 돼지고기 구이와도 무척 잘 어울린다”는 것이 오 대표의 페어링 팁이다.\n\n이지민 대동여주도 대표는 양촌양조의 ‘여유40’을 추천했다. 여유40은 100년 역사를 지닌 양촌양조장에서 1956년 출시한 ‘술춘’ 소주를 재해석한 버전이다. 8개월간의 숙성 과정을 거친 쌀소주로 깔끔함과 탄탄한 구조감이 돋보인다. 여유40은 간이 센 안주보다는 술 자체의 맛과 향을 해치지 않는 담백한 음식이 어울리는데, 소금 간만 해서 구운 돼지고기 목살구이나 육전 등과 함께 먹으면 술의 향미와 여운을 충분히 즐기면서 마실 수 있다.\n\n\n#steem #zzan #atomy #indonesia #china #philippine #india #thailand #vietnam",
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      "body": "![President Yoon Suk-yeol (Yonhap).jpg](https://cdn.steemitimages.com/DQmS4oFWr1HmCa5PmKqff4YNrK64RLFAeca9DaJMn6aKrpc/President%20Yoon%20Suk-yeol%20(Yonhap).jpg)\nhttp://www.koreaherald.com/view.php?ud=20220516000704\n윤석열 회장(연합뉴스)\n윤석열 대통령은 월요일 전염병 손실을 보상하고 주요국과의 경제·안보 관계를 확대하기 위한 추경안 통과에 초당적 협력이 필요하다고 강조했다.\n\n윤 의원은 국회의장 취임 첫 연설에서 '양당의 협력'을 강조하며 현안을 국회의원들의 지지로 해결하겠다는 강한 의지를 표명했다.\n\n연설을 마친 윤 의원은 본회의를 돌아다니며 야당인 더불어민주당, 정의당 의원들과 악수를 나눴다. 그는 정당 색상인 빨간색 대신 민주당에서 사용하는 코발트 블루에 가까운 하늘색 넥타이를 착용했습니다.\n\n윤 의원은 연설에서 59조4000억원 규모의 추경경정안을 소개하면서 “그 어느 때보다 시급한 것”이라며 “국민생활 안정을 위해 조속한 법안 통과를 국회에 요청했다”고 말했다.\n\n그는 목요일 첫 번째 내각 회의에서 예산안을 표결했습니다. 여기에는 코로나19로 사업 제한에 시달리는 소상공인과 자영업자 370만 명에게 각각 최소 600만 원 이상을 지급하는 36조4000억 원도 포함된다.",
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      "body": "Hi, @surfy\nHello, welcome to Steemit! \n\nI invite you to take part in the competition and get a guaranteed prize of 1 steem!\n \n The grand prize is 15 steem! Details here: https://steemit.com/hive-176147/@steemit-market/steem-market-opens-the-prize-money-is-50-steem-everyone-is-guaranteed-a-prize\n\nGood luck!",
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      "title": "Workout Supplements! Full explaintion about benfits and risks of supplements!",
      "body": "The dietary supplement industry was valued at $122 billion in 2016, and it continues to grow. [1] One category of dietary supplements are workout supplements, which are typically taken before (‘pre-workout’) or after exercising (‘post-workout’), and are sold in a variety of forms from pills to powders and ready-to-drink shakes. The global pre-workout supplement market size alone was estimated to reach $13.98 billion in 2020 and almost double in size to $23.77 billion by 2027. [2]\n\nFitness gurus and blogs touting these products as crucial for peak performance, fat loss, and explosive muscle growth in combination with complicated scientific-sounding names and labels might have you believing you can’t effectively exercise without them. But do these supplements live up to the hype, and are they even necessary—or in some cases, safe? Like other dietary supplements in the U.S., the Food and Drug Administration (FDA) does not review workout supplements for safety or effectiveness before they are sold to consumers. It’s a good idea to research their effects and ingredients and consult with your physician before adding them to your fitness routine.\nWhat happens to the body during physical activity?\nWhen we exercise, our bodies use three main sources of fuel: carbohydrates, fat, and protein. Carbohydrates, which are stored in the liver and skeletal muscles in the form of glycogen, provide the most efficient source of energy during exercise. Glycogen can be easily metabolized into glucose, which provides immediate energy to fuel the brain, nervous system, and muscles during exercise. The body’s glycogen supply can provide enough fuel for 90–120 minutes of vigorous activity. The depletion of glycogen stores in the body creates the feeling of “hitting a wall” during exercise. As glycogen stores are depleted, the body begins to break down fat to burn for fuel, especially during low- to moderate-intensity activity. In the latest stages of prolonged exercise when glycogen stores are at their lowest, the body begins to break down skeletal muscle protein for glucose production. Physical activity can also induce muscle growth, also known as hypertrophy. Weight lifting and other resistance training exercises are commonly used to increase skeletal muscle mass, but cardiovascular exercise like running can also spur muscle growth. Physical activity causes structural damage to muscle fibers, especially when muscles are challenged with multiple repetitions of heavy weights. The body’s repair response involves fusing broken muscle fibers together to form new muscle protein strands, which in turn increases muscle size. A variety of factors influence how rapidly muscles grow with exercise, including the amount of weight lifted and the number of repetitions.\n\nHere we review the scientific evidence behind some of the most popular ingredients in workout supplements.\n\n#Pre-Workout Supplements\n\nPre-workout supplements are designed to provide energy and aid endurance throughout a workout. They are typically taken 15-30 minutes before a workout, but can also be consumed during exercise. Below are common ingredients found in pre-workout supplements that the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine have highlighted as having evidence-based uses in sports nutrition. [3] These supplements have also been categorized as apparently safe and having strong evidence to support efficacy by the International Society of Sports Nutrition. [4] However, it is important to consult a physician or dietitian before using these supplements, as they are not reviewed by the FDA for safety or effectiveness.\n\n#Beta-Alanine\n\nBeta-alanine is an amino acid that is produced in the liver and also found in fish, poultry, and meat. When dosed at 4–6g/day for 2–4 weeks, this supplement has been shown to improve exercise performance, particularly for high-intensity exercise lasting 1–4 minutes, such as high-intensity interval training (HIIT) or short sprints. It has also been shown to reduce neuromuscular fatigue, particularly in older adults. [5] How does it work? During exercise the body breaks down glucose into lactic acid, which is then converted into lactate. This produces hydrogen ions, which lower muscle pH levels. This acidity reduces muscles’ ability to contract, causing fatigue. [6] Beta-alanine increases muscle concentrations of carnosine, which is a proton buffer that reduces muscle acidity during high-intensity exercise, which in turn reduces overall fatigue. [5] This supplement is often combined with sodium bicarbonate, or baking soda, which also reduces muscle acidity. A common side effect of beta-alanine supplementation is paresthesia, or a skin tingling sensation, [3] but this effect can be attenuated by taking lower doses (1.6g) or using a sustained-release instead of a rapid-release formula. [5] In short, this supplement can help you exercise at high-intensity for a longer period of time, which could potentially lead to increased muscle mass. The International Society of Sports Nutrition has asserted that “beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses,” but it is important to consult with your doctor before beginning supplementation.\n\n#Caffeine\n\nCaffeine is a stimulant that is often included in pre-workout supplements, as it has been shown to benefit athletic performance for short-term high intensity exercise and endurance-based activities. [7] It is important to understand that these studies have been conducted with Olympic and competition athletes, and thus the average individual who exercises recreationally should consult with a doctor before using caffeine as a supplement. For high performance athletes, the International Olympic Committee recommends 3–6mg caffeine/kg of body weight consumed an hour before exercise. [7,8] Evidence also suggests that lower caffeine doses (up to 3mg/kg body weight, ~200 mg) taken before and during prolonged exercise can increase athletic performance. [9,10] Mechanistically, caffeine increases endorphin release, improves neuromuscular function, vigilance, and alertness, and reduces perception of exertion during exercise. [10,11] Despite some benefits from smaller doses, larger doses of caffeine (>=9mg/kg of body weight) have not been shown to increase performance, and may induce nausea, anxiety, and insomnia. [11] The U.S. Food and Drug Administration (FDA) considers 400 milligrams of caffeine to be a safe amount for daily consumption, but some pre-workout supplements may exceed this amount in a single serving or fail to disclose the amount of caffeine they contain, so it is important to always review the label of any supplement before consumption. Caffeine powder is also marketed as a stand-alone pre-workout supplement, but the FDA has advised against using this product, as even very small amounts may cause accidental overdose. Powdered caffeine has been linked to numerous deaths—a single tablespoon (10 grams) is a lethal dose for an adult, but the product is often sold in 100-gram packages. [12]\n\n#Creatine\n\nCreatine is a naturally occurring compound found in skeletal muscle that is synthesized in the body from amino acids and can be obtained from red meat and seafood. In the body, it helps produce adenosine triphosphate (ATP), which provides energy for muscles. Creatine is a popular workout supplement marketed to increase athletic performance, especially for weight training. Research suggests that creatine supplementation increases muscle availability of creatine, which in turn can enhance exercise capacity and training adaptations in adolescents, younger adults, and older adults. [13] Specifically, these adaptations allow for individuals to increase training volume (e.g., the ability to perform more repetitions with the same weight), which in turn can lead to greater increases in lean mass and muscular strength and power. [14-16] Although the exact mechanisms through which creatine improves performance have not been identified with certainty, various theories have been investigated, including the potential for creatine to stimulate muscle glycogen levels. [17,14] Creatine supplementation is primarily recommended for athletes who engage in power/strength exercises (e.g., weight lifting), or for athletes who engage in sports involving intermittent sprints and other brief repeated high-intensity exercises (e.g., soccer, basketball). [13] The International Society of Sports Nutrition recommends an initial dosage of 5g of creatine monohydrate (~0.3g/kg body weight) four times daily for 5–7 days to increase muscle creatine stores; once muscle creatine stores are fully saturated, stores can be maintained by ingesting 3–5 g/day. [13] Many powdered creatine supplements recommend this regimen in the directions on their packages. The Society also notes that an alternative supplementation protocol is to ingest 3g/day of creatine monohydrate for 28 days. [13] While the scientific literature has generally found supplementation to be safe at these levels, [18] creatine may not be appropriate for people with kidney disease or those with bipolar disorder. It is important to consult a doctor before taking this supplement. Of note, creatine supplementation has been shown to increase total body water, which causes weight gain that could be detrimental to performance in which body mass is a factor, such as running. [14] The International Society of Sports Nutrition, the American Dietetic Association, and the American College of Sports Medicine have all published statements supporting creatine supplementation as an effective way of increasing high-intensity exercise capacity and lean body mass during training for high-performance athletes. [19-21;3]\nPost-Workout Supplements\n\nA variety of post-workout supplements are marketed to consumers to increase muscle mass through enhanced muscle repair, recovery, and growth. Below is a review of some of the most common ingredients in post-workout supplements.\n\n#Carbohydrates\n\nReplenishing glycogen stores after a workout with sufficient carbohydrate intake is important for muscle recovery, and beginning the next workout with sufficient muscle glycogen stores has been shown to improve exercise performance. [22-24] However, normal dietary intake is typically sufficient to restore muscle glycogen stores after low-intensity exercises, such as walking, yoga, or tai chi (3–5 g carbohydrate/kg body weight per day), and even for moderate-intensity exercise, such as one hour or more of walking, jogging, swimming, or bicycling at modest effort (5–7 g carbohydrate/kg body weight per day). [24] Post-workout supplementation with carbohydrates and protein within 24–36 hours is only recommended following strenuous physical activity, which includes one hour or more of vigorous exercise such as interval training, running, swimming, bicycling, soccer, or basketball at a moderate to intense effort (where one can only carry on brief conversations or cannot speak); in this case, 6–12 g carbohydrates/kg body weight per day is recommended to be consumed after exercise to fully restore muscle glycogen stores. [24]\n\n#Protein\n\nRecommended levels of daily protein intake for the general population (0.8 grams of protein for every kilogram of body weight, or about 7 grams of protein every day for every 20 pounds of body weight) are estimated to be sufficient to meet the needs of nearly all healthy adults. [25] Recommendations for protein supplementation during exercise vary based on the type of exercise being conducted: endurance training (e.g., long-distance bicycling) or resistance training (e.g., weight lifting). Very few studies have investigated the effects of prolonged protein supplementation on endurance exercise performance. A review conducted by the International Society of Sports Nutrition found that protein supplementation in the presence of adequate carbohydrate intake does not appear to improve endurance performance, but may reduce markers of muscle damage and feelings of soreness. [26] On the other hand, individuals who engage in high-intensity resistance training may benefit from increased protein consumption to optimize muscle protein synthesis required for muscle recovery and growth, but research is inconclusive, with the majority of studies investigating the effects of protein supplementation on maximal strength enhancement finding no benefit. [26] The extent to which protein supplementation may aid resistance athletes is highly contingent on a variety of factors, including intensity and duration of training, individual age, dietary energy intake, and quality of protein intake. For individuals engaging in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends an overall daily protein intake of 1.4–2.0 g/kg of body weight/day. [26] This can be ingested in the form of protein foods or protein powder.\n#Spotlight on protein powder\nPowdered protein can come from a variety of sources, including eggs, milk (e.g., casein, whey), and plants (e.g., soybeans, peas, hemp). [27] Some protein powders contain protein from multiple sources; for instance, a vegan option might include protein derived from peas, pumpkin seeds, sunflower seeds, and alfalfa. Protein powders are dietary supplements and are not reviewed by the FDA for safety or effectiveness. They can often contain non-protein ingredients, including vitamins and minerals, thickeners, added sugars, non-caloric sweeteners, and artificial flavoring. If you choose to consume protein powder, it is important to read the nutrition and ingredient labels beforehand so you know what you’re buying.\n\nSome sources of protein supplements:\n\n#Casein and whey are proteins\n\nfound in cow’s milk; roughly 80% of milk proteins are casein, while the other ~20% are whey. [28] Both proteins should be avoided by people who have trouble digesting dairy. Casein and whey contain all essential amino acids and are easily absorbed by the body, but their speed of absorption differs. [29,30] Whey protein is water soluble and rapidly metabolized into amino acids. Casein, on the other hand, is not soluble in water and is digested more slowly than whey—when ingested, it forms a clotted gel in the stomach that provides a sustained slow release of amino acids into the bloodstream over several hours. [31] Studies examining protein supplementation for resistance training suggest that whey’s faster digestion could be beneficial for gains in skeletal muscle mass compared to casein in both young men and in trained bodybuilders. [32,33] Another study, however, found that both proteins resulted in increased amino acid concentrations in the body compared to a placebo, with no significant differences between casein and whey for amino acid uptake or muscle protein balance. [34] Due to casein’s slower rate of absorption, it is often touted on health blogs as being useful for weight loss because it could hypothetically promote fullness, especially if ingested before periods of fasting, such as before bed. However, multiple studies have found no clear evidence that casein is more effective than any other protein source for satiety or weight loss. [35,36]\n\n#Soy protein\n\npowder is derived from soybeans, and unlike many plant-based proteins, it contains adequate levels of all essential amino acids. It is a common alternative to milk protein for vegans or people with dairy sensitivities or allergies. Soy protein is absorbed fairly rapidly by the body, although it is not as bioavailable as animal-based proteins. One study found that soy protein promoted muscle protein synthesis significantly more than casein protein when consumed by healthy young men at rest and after leg resistance exercise, but that soy protein was inferior to whey protein in increasing muscle protein synthesis. [32] A review of studies on milk- and soy-based protein supplementation also found that whey protein was better able to support muscle protein synthesis compared to soy protein in younger and older adults. [37]\n\n#Pea protein\n\npowder is made from yellow split peas, and can be an option for vegans or people with allergies or sensitivities to soy or dairy. Pea protein is rich in eight of the nine essential amino acids; it is low in methionine, which can be obtained from other sources including rice and animal proteins. There is limited research on the effects of pea protein. One double-blind, randomized, placebo-controlled study found that men aged 18 to 35 years who ingested 50 grams of pea protein daily in combination with a resistance training program over 12 weeks experienced similar increases in muscle thickness compared to those who ingested the same amount of whey protein daily. [38] However, all participants experienced similar increases in muscle strength, with no significant difference between those who supplemented with pea protein, whey protein, or a placebo.\nHemp protein powder is derived from the seeds of the hemp plant. Although there is little research on the use of hemp protein powder as a workout supplement, it contains omega-3 fatty acids and a number of essential amino acids. However, it is not a complete protein, as it has relatively low levels of lysine and leucine. [39,40]\n\n#Branched-Chain Amino Acids (BCAAs)\n\nThree out of the nine essential amino acids have a chemical structure involving a side-chain with a “branch”, or a central carbon atom bound to three or more carbon atoms. These three amino acids, leucine, isoleucine, and valine, are called branched-chain amino acids (BCAAs). They can be obtained from protein-rich foods such as chicken, red meat, fish, and eggs, and are also sold as dietary supplements in powdered form. BCAAs are key components of muscle protein synthesis, [41] and research has shown that leucine in particular drives protein synthesis and suppresses protein breakdown. [42-43] Although short-term mechanistic data suggests that leucine plays an important role in muscle protein synthesis, [44] longer-term trials do not support BCAAs as useful workout supplements. For example, a trial of leucine supplementation during an 8-week resistance training program did not result in increased muscle mass or strength among participants. [45] Studies have generally failed to find performance-enhancing effects of BCAAs such as accelerated repair of muscle damage after exercise. [46]\n\nAnother reason to be cautious of a high intake of BCAAs is its potentially negative effect on glucose metabolism and diabetes. BCAAs, particularly leucine, can disrupt the normal action of insulin, a hormone that regulates blood glucose. In an epidemiological study composed of three large cohorts of men and women followed for up to 32 years, a higher intake of BCAAs (obtained mainly from meats) was associated with a higher risk of developing type 2 diabetes. [47]\n\n#Chocolate Milk\n\nAlthough you may not think of it as a “supplement,” a number of pro athletes have begun to promote chocolate milk as an ideal post-workout beverage due to its combination of protein, carbohydrates, water, and electrolytes (in the form of sodium and calcium). A review of the effects of chocolate milk on post-exercise recovery found that chocolate milk provided similar or superior results compared to water or other sports drinks, [48] while another review found that low-fat chocolate milk was an effective supplement to spur protein synthesis and glycogen regeneration. [49] However, the authors noted that evidence is limited and high-quality clinical trials with larger sample sizes are warranted. Of note, many studies of chocolate milk as a post-workout supplement are sponsored by the dairy industry, which may introduce bias. Chocolate milk generally contains high amounts of added sugars and saturated fat, and is likely most useful for athletes conducting high-intensity exercise for multiple hours a day, such as professional swimmers competing in the Olympics. However, for most individuals conducting moderate-intensity physical activity, such as an hour of jogging or bicycling, water is a healthier alternative as a post-workout beverage.\nElectrolytes\n\nMany supplements include electrolytes, which are chemicals that conduct electricity when mixed with water, and include sodium, potassium, and calcium. Electrolytes are important for hydration and the regulation of nerve and muscle function; for example, calcium, sodium, and potassium all work together to help muscles contract properly. The body loses electrolytes through sweating, so sports drinks (which typically contain carbohydrates/sugar and electrolytes) and other electrolyte supplements are often marketed as being necessary after a workout. However, the American College of Sports Medicine has asserted that there is little evidence of any difference in performance between those who drink beverages containing carbohydrates and electrolytes compared to those who drink plain water after exercising for less than one hour. [50] Sports drinks and other electrolyte supplements are generally only appropriate for people exercising vigorously for more than an hour, especially if causes them to sweat heavily. Learn more about sports drinks here.\n\n#Bottom Line\n\nWorkout supplements such as caffeine and creatine may be used to enhance exercise performance for high-intensity, strenuous physical activity, such as training to run a marathon or power lifting. However, a healthy diet with adequate amounts of healthy carbohydrates, protein, and water is sufficient to fuel the body for moderate amounts of physical activity, such as an hour of jogging or bicycling. As workout supplements are not reviewed by the FDA for safety or effectiveness, you should consult with a doctor before incorporating them into your exercise routine and discuss if there are any potential contraindications if you have existing medical conditions.\nRelated\n![Supplements.jpg](https://cdn.steemitimages.com/DQmcQhxxByX2sw9r31Hc6P6pRjgMnY8E1h2nT1eqt8J8etp/Supplements.jpg)\nhttps://www.hsph.harvard.edu/nutritionsource/workout-supplements/",
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