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Unlocking amino acid potential and building lean muscle

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(BPT) – While the global protein category is nearing $6 billion annually, there are many conflicting theories and reports about the best combination of ingredients for success as it relates to building muscle. In addition, many consumers are easily confused by the wide variety of products available to them at any given time.

Being able to choose the right supplement always starts with a solid understanding of the fundamentals of amino acids and knowing what you need to successfully build muscle.

Amino Acids 101

Amino acids are critical to supporting muscle growth and strength. A common misconception is that Branch Chain Amino Acids (BCAAs), isoleucine, leucine and valine alone can build lean muscle. But in fact, the body needs all nine essential amino acids (EAAs), histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine in order to build muscle.

In general, an effective way to help build muscle is to consume these EAAs, commonly found in protein powders, in connection with a healthy diet and weight/resistance program. Such protein powders consist of a variety of EAAs that have been shown to aid in muscle building.

Supplements that provide the “full package”

When combined with a balanced diet and consistent training in weight/resistance programs, well-rounded supplements containing all nine EAAs allow consumers to take their workouts to the next level. Solutions such as the XS(TM) Muscle Multiplier EAA Supplement (when combined with regular weight/resistance training and a healthy balanced diet), leverage a blend of EAAs to assist in building lean muscle. Developed by a leading expert on essential amino acids and protein synthesis, XS(TM) Muscle Multiplier Essential Amino Acid Supplement contains the exact compositions and ratio of all nine essential amino acids necessary to help build lean muscle.

The formula delivers 3.6 grams of EAAs in a blend patented to assist in building lean muscle when combined with regular weight/resistance training and a healthy balanced diet. The recommended use is to consume 1-3 servings per day, before, during or after exercise or in between meals. (Of note: The above statements have not been approved by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.)

Unlike BCAAs alone, this solution uses 35 percent leucine, 20 percent lysine and 15 percent valine, with the remaining amino acids (histidine, isoleucine, methionine, phenylalanine and threonine) in an additional 30 percent.

Looking to the future

Although the protein category has remained largely unchanged throughout the past 40 years, solutions like the XS(TM) Muscle Multiplier Essential Amino Acid Supplement have the potential to reignite long-awaited innovation in the growing sports nutrition market. As active generations seek to educate themselves on the benefits of essential amino acids, they will continue to further master the proper way to work out and supplement those workouts. It is simply a matter of building a strong understanding of how the body works and what can be done to help sustain its overall wellness.

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Easy ideas to stretch your retirement budget: Ways seniors can save on enjoyable activities

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(Family Features) Retirement may mean you have unlimited time to enjoy each day, but it doesn’t mean you have a budget to match.

You probably already know staying active is essential for aging with grace, so instead of letting limited funds keep you at home, explore some ways you can enjoy your leisure time without breaking the bank.

Hit the Gym
Many fitness centers offer special rates and programs for older adults. Hitting the track or joining a group fitness class are easy ways to socialize while getting some exercise. The discounted membership is also an investment since staying fit is important for physical and mental health.

Enjoy Early Dinner Deals
You can still enjoy dining out occasionally, especially if you take advantage of lower-cost meals designed with older adults in mind. Many specials are for meals earlier in the day, which is consistent with a growing trend toward earlier dining. According to Yelp, the number of people eating from 4-6 p.m. has grown 9% (up to 26% from 17% in 2019). Eating earlier promotes better digestion, and earlier meals are often lighter portions for smaller appetites. For example, Cracker Barrel’s Early Dinner Deals feature smaller portions served from 4-6 p.m. on weekdays. Menu items include a variety of homestyle favorites like chicken n’ dumplins, meatloaf, catfish and more.

Check Out the Library
Your local library is filled with hours of free entertainment, but it’s not just the kind you’ll find from getting a library card. You can undoubtedly find a book that covers any genre or interest you can name, but most local libraries also offer programming tailored to special interests and the sessions are typically offered for free or at a low cost. It’s an easy, affordable way to pick up a new skill, meet a favorite author, learn about a topic that intrigues you and more. Other resources to explore include your library’s DVD collection and internet access if you don’t have a computer at home.

Nurture a Garden
Tending a garden may seem like a seasonal activity, but you can make it a year-round hobby. Researching and planning is a good way to carry your gardening enthusiasm into the cooler months and you can start seedlings indoors to extend your growing season. While you’re digging into this low-cost pastime, remember the results of your efforts, such as fresh fruits and veggies, can help cut your grocery costs, too.

Mind Your Money with DIY
Saving money at the grocery store is just one way you can make DIY projects work for you. There are dozens of other examples of ways you can put your skills and interests to use by passing time doing something you enjoy while benefiting your bank account. If you like to tinker with cars, figure out what repairs you can handle yourself and avoid hefty service fees. Crafting and sewing might mean you have ready-made gifts for special occasions and a way to repair or repurpose damaged clothing instead of discarding it.

Ask About Discounts
You may be surprised by how many places offer discounts for older adults that they don’t readily advertise. In some cases, you’ll find the information on their website or signage, but other times, you may find it easier to just ask. When you’re booking an appointment or checking out, inquire about discounts for older adults, including any restrictions, age requirements, the amount of the discount and other pertinent details. Sometimes the discounts are offered on certain days or for specific services, or they may require you to join a loyalty club to access the discounts. When dining out, many restaurants offer a variety of loyalty perks. Rewards members at Cracker Barrel can earn points, or “Pegs,” on qualifying restaurant and retail purchases. Members can also take advantage of bonus birthday, anniversary and surprise rewards throughout the year.

To find a location near you, visit crackerbarrel.com/locations.

Photo courtesy of Shutterstock (Couple gardening)


SOURCE:
Cracker Barrel

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Bond with your four-legged friend

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(Family Features) Your dog may be one of your best friends, but that bond doesn’t happen overnight. Investing in quality one-on-one time can have a big impact on the bond you build with your four-legged companion.

One of the best ways to show dogs love is by keeping them healthy and spending quality time with them. Dedicating time every day to your dog’s well-being can help establish a connection, give you opportunities to express affection and foster shared bonding moments.

Training
Teaching your dog obedience isn’t just about eliminating undesirable behaviors. Training allows you to clearly communicate your expectations to your dog. It also builds your dog’s confidence through positive feedback received after mastering a command or new trick. Most dogs thrive on meeting their owners’ expectations, so consistent commands they can recognize and follow help deepen your connection.

Another way to build trust through behavior training is establishing regular routines. Giving your dog a clear set of expectations helps build mutual trust. You can create routines around the key milestones of each day, such as mealtimes, walks and bedtime.

Grooming
Some pets love bathtime; others avoid it at all costs. Either way, you can make the experience more rewarding for you and your pet if you use it as an opportunity to spend some quality time together and shower your pet with extra affection.

Many pets are especially sensitive to grooming near their eyes, but keeping the eyes clean and free of dirt and buildup may help reduce the risk of infection, reduce tear stains and support your dog’s eye health. Consider options like Project Watson eye wash for dogs, which comes in an easy-to-use bottle with a tip that allows for a steady stream of solution to use alone or by soaking a clean washcloth. Made with naturally inspired, high-quality ingredients, the eye wash is designed to match the pH of a dog’s eye and help remove dried mucous, foreign materials, pollen and other irritants.

Between grooming sessions, you can also clean your dog’s eyes with eyelid wipes. The wipes, which are part of the Project Watson line of dog care products developed by the experts at Bausch + Lomb and evaluated by veterinarians, are formulated with micellar technology that cleanses and hydrates around the eyes while helping remove excess buildup associated with irritated, dry eyes. The gentle formula is paraben free, pH-balanced and fragrance free, made to mimic the ingredients found in natural tears and provide a soothing, gentle cleaning.

Exercise
Your dog needs daily exercise, just like you. Make your workouts do double duty by taking your dog along for a walk or jog. Just be sure to match your workout level to your pet’s abilities; just like humans, dogs need to build up endurance before tackling an extended route. Also be mindful of the terrain and ensure your pet’s paws are safe from potential risks like sharp or abrasive surfaces and extreme heat or cold.

Down Time
While dogs need plenty of practical attention and structure, some of the best bonding comes from letting loose and simply enjoying interacting with your pooch. That might mean wrestling with a favorite toy, throwing a ball or just snuggling on the couch with plenty of petting and scratches.

For more suggestions to keep your four-legged friend happy and healthy, speak with your veterinarian or visit tryprojectwatson.com.

Photo courtesy of Shutterstock


SOURCE:
Project Watson

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Plan your next vacation like a pro

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(Family Features) If the chance to unplug, recharge and just get away is calling your name, it’s a sign that it’s time to plan a vacation. Whether you envision a trip around town or across the country, getting organized and doing a little prep work can help you make the most of the experience.

A destination like California offers cities big and small with an assortment of activities, theme parks, shopping districts, beaches, restaurants and more to be explored. Start planning your next getaway with these travel tips from the experts at Visit California:

Plan Ahead
Last-minute trips can get you deals, but you might also be limited by what you’re able to see and do. Ticketed attractions that sell out quickly may be off the table, and the most desirable hotels can fill well ahead of time, too. Planning ahead often allows you to map out the most successful adventure.

Set a Budget
Be sure to consider transportation, accommodations, meals and admission to various attractions. Consider which aspects of a vacation are most important to you and budget more money to those areas, like a five-star meal, ocean view room or priority pass to a favorite park.

Take Advantage of Visitor’s Guides
Using tools such as visitor’s guides can help you make the most of your trip, from identifying must-see attractions to finding the best places to eat and sleep. Many guides are available to download for free online so you can immediately start exploring. For example, the “2024 California Visitor’s Guide: The Best of California” is a testament to the Golden State’s playful spirit, featuring “58 Reasons Why California is the Ultimate Playground,” and is filled with travel tips from passionate locals, like cover star Zoey Deschanel, including:

  • “8 New Trails to Explore,” showcasing freshly constructed paths in California’s parks
  • “Sustainable Sips,” a guide to some of California’s eco-friendly wineries
  • “Plan-Ahead Travel Guide,” where readers can learn how to score a spot at the state’s most coveted attractions
  • “6 Fabulous Film Locations,” a jet-setting guide from movie scout Lori Balton
  • “California Shopping: A to Z Guide,” a comprehensive guide to shopping throughout the Golden State

“From surfing dogs and summer skiing to cosplay conventions and a world-renowned culinary scene, California’s options for play abound, accommodating every type of traveler,” said Caroline Beteta, president and CEO of Visit California. “That playful spirit is ingrained in every aspect of what makes our state so special and this year’s guide will help readers discover how they can experience it firsthand.”

Pack Appropriately
Staying comfortable throughout your journey ensures you can focus on the experiences. Be sure you’re familiar with the climate, including the forecast during the time you’ll be visiting. While summer days can be quite warm, evenings on the coast often warrant a light jacket. Also be sure you’re prepared for the activities you’ve planned, such as adequate footwear for hiking, long pants for horseback riding and sunscreen for time outdoors.

Create an Itinerary
Even if you prefer a more spontaneous getaway, having at least a loose idea of how you’d like to spend your time traveling can help you be more efficient and avoid wasting time. Think about the things you want to accomplish and fit them together so you can avoid awkward gaps or unnecessary travel and ensure you get to pack in as many experiences as you’d like.

Start planning your next trip by visiting VisitCalifornia.com/travel-guides to order a guide and find additional tips and helpful tools.

Photo courtesy of Shutterstock (women hiking)


SOURCE:
Visit California

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