Shortcut To Size: Phase 2, Week 5, Day 31

Active rest for the body, more knowledge for the mind. Follow the doctor's orders for best results!

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Doctor's Orders: Vegetables!

Vegetables are one of the most overlooked components of fitness nutrition. Many athletes are rigorous about their protein and complex carbohydrate consumption, but lax about eating a sufficient quantity and variety of vegetables. Athletes and bodybuilders should strive to take in five or six servings every day.

"A benefit of vegetables is that they break down in the body to alkaline residues."

To meet your needs, include more than one serving at a meal. Not only do vegetables provide nutrients that other bodybuilding foods may lack, but they also provide bulk and fiber, helping your body more efficiently process a high-protein diet.

Another benefit of vegetables is that they break down in the body to alkaline residues. Protein, on the other hand, breaks down into acidic residues. When your body has high acidity levels, it can decrease your performance, your health, and your potential to build muscle.

The answer is NOT cutting back on protein. The answer is consuming MORE vegetables to counteract the acidity of the high protein diet, which will keep your body in a more alkaline state and can help encourage greater muscle growth, performance and overall health.

Active Rest

Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.

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