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While research is still limited, it does seem like supplementing shortly before or after exercise may be better (more muscle and strength gains) than supplementing long before or after exercise (56)Protein Protein has also been found to be the most important protein source (10, 11) as it provides the major energy necessary to power the body. (11-13) The main problem with this type of protein is simply that it is not a natural source; it's made from synthetic proteins and refined carbohydrates. (13-14) One of the best ways to boost intake is to eat protein along with carbohydrate for the first 4-5 hours after exercise (5,16-18) with the aim of hitting your basal metabolism within the first 2-3 hours. Protein seems to be required for muscle repair and repair while carbohydrates are required for fat and energy during exercise. However, as with most supplements, some additional nutrient intake is recommended. (5,16-18, 20, 21) Biological Functions Muscle is necessary to provide oxygen to other tissues such as the lungs while your brain works to process signals sent to the muscles. The muscles are also important in providing a foundation for the spine and ligaments. Without adequate muscle mass for mobility, mobility may become a limiting factor to health. (20) The main muscle groups in the body include the leg muscles and the back and neck muscles. While they are often over trained, the following groups of muscles are undertrained to a great extent:: Quadriceps Hamstrings/Glutes/TFL Calves Pelvic Back To maintain proper functionality, you want to work on strengthening the following body areas: Core Glutes Injury Prevention While these general factors are important enough to promote optimum health, there are actually a number of other factors that are equally important and can lead to injury. There are many potential causes of injury, such as strain, repetitive motions, repetitive movement, movement with an excessive load, excessive eccentric (negative), overuse, over loading (loading too many exercises at one time), and over force development/over conditioning (E&C). Although all of these factors can cause injury at some point, specific positions are more important in preventing injury than others. This is because a well balanced, functional exercise program will work the muscles properly, rather than simply using all of the muscles at one time during a workout (which is called over training). Therefore, if you are looking to prevent injury, it is of utmost importance to ensure a functional exercise program in order Related Article: