@dtmontano01:

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Sunday 13 September 2026 04:58:29 GMT

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Kolya Gluhovchenko :

чётко. можно название трека?

2026-09-13 07:12:36

0

Your man. :

Это и хорошо и одновременно очень грустно 😔

2026-09-13 12:53:05

0

Kairat_2210 :

Приветствую 🤝 В жизни что происходит постоянно это ИЗМЕНЕНИЯ .

2026-09-13 13:02:40

0

ᴘᴀʀʟɪᴀᴍᴇɴᴛ :

2026-09-13 09:26:20

0

асарға Әділ Шешім !! :

2026-09-14 14:15:51

0

Kolya Gluhovchenko :

если не затруднит, напишите в комментариях

2026-09-13 07:12:59

0

Farid :

👍

2026-09-13 16:57:14

0

Шыныбеков Елнұр А. :

2026-09-16 04:07:35

0

AkbergenTassybekov :

2026-09-17 19:28:44

0

SG :

[Огонек][Огонек][Огонек]

2026-09-13 18:25:52

0

А&А :

🔥🔥🔥

2026-09-14 08:47:13

0

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Other Videos

But it’s doesn't matter how many plates there are if they're not real 🤭🫣 #anatoly #anatolyfit

But it’s doesn't matter how many plates there are if they're not real 🤭🫣 #anatoly #anatolyfit

🥀🥀🖤

Good athletic performance isn’t just about training harder. Your body also needs proper nutrition, hydration, adequate sleep, and enough recovery time. Supplements can sometimes help fill nutritional gaps or support specific training goals, but they should complement a balanced diet—not replace real food. Here are five commonly used supplements and what the evidence suggests about them: 🥛 1. Whey Protein Protein provides amino acids needed to build and repair muscle tissue. Whey protein is a convenient way to increase protein intake, particularly after training or when it’s difficult to get enough protein from meals. Your total daily protein intake matters more than simply taking a shake immediately after exercise. ⚡ 2. Creatine Monohydrate Creatine monohydrate is one of the most extensively studied sports supplements. It can improve strength, power, and performance during repeated bouts of high-intensity exercise. Over time, when combined with resistance training, it can also support increases in lean muscle mass. Adequate hydration and appropriate dosing are important. 🐟 3. Omega-3 Fish Oil Omega-3 fatty acids—particularly EPA and DHA—play important roles in cardiovascular and general health. They may also help support normal inflammatory responses and joint health. People who regularly eat oily fish may already obtain significant omega-3s through their diet. 💊 4. Multivitamin A multivitamin can help cover certain nutrient gaps when someone’s diet is inadequate or a deficiency is present. However, taking extra vitamins does not automatically increase athletic performance or energy. Athletes should focus first on a varied diet containing fruits, vegetables, whole grains, healthy fats, and quality protein sources. 🦴 5. Vitamin D3 + K2 Vitamin D is important for normal bone, muscle, and immune function and helps the body absorb calcium. Supplementation is particularly relevant when vitamin D levels are low. Vitamin K also contributes to normal bone health and blood clotting. High-dose supplementation should not be taken casually, especially by people using certain medications such as warfarin. 🌿 Remember: Supplements aren’t shortcuts. Strong performance starts with the basics: eat balanced meals, exercise appropriately, stay hydrated, get enough sleep, and allow your body to recover. Choose reputable products and avoid assuming that “more” means “better.” Athletes who compete professionally should also check whether products are third-party tested to reduce the risk of prohibited or contaminated ingredients. ⚠️ Educational purposes only: Individual supplement needs vary according to age, diet, health conditions, medications, training intensity, and laboratory results. Speak with a qualified healthcare professional before starting new supplements, particularly if you have a medical condition, take regular medication, are pregnant, or are breastfeeding. 💚💙 NurseMary — Health Education for a Better You #NurseMary #HealthEducation #AthleteHealth #SportsNutrition #WheyProtein

Good athletic performance isn’t just about training harder. Your body also needs proper nutrition, hydration, adequate sleep, and enough recovery time. Supplements can sometimes help fill nutritional gaps or support specific training goals, but they should complement a balanced diet—not replace real food. Here are five commonly used supplements and what the evidence suggests about them: 🥛 1. Whey Protein Protein provides amino acids needed to build and repair muscle tissue. Whey protein is a convenient way to increase protein intake, particularly after training or when it’s difficult to get enough protein from meals. Your total daily protein intake matters more than simply taking a shake immediately after exercise. ⚡ 2. Creatine Monohydrate Creatine monohydrate is one of the most extensively studied sports supplements. It can improve strength, power, and performance during repeated bouts of high-intensity exercise. Over time, when combined with resistance training, it can also support increases in lean muscle mass. Adequate hydration and appropriate dosing are important. 🐟 3. Omega-3 Fish Oil Omega-3 fatty acids—particularly EPA and DHA—play important roles in cardiovascular and general health. They may also help support normal inflammatory responses and joint health. People who regularly eat oily fish may already obtain significant omega-3s through their diet. 💊 4. Multivitamin A multivitamin can help cover certain nutrient gaps when someone’s diet is inadequate or a deficiency is present. However, taking extra vitamins does not automatically increase athletic performance or energy. Athletes should focus first on a varied diet containing fruits, vegetables, whole grains, healthy fats, and quality protein sources. 🦴 5. Vitamin D3 + K2 Vitamin D is important for normal bone, muscle, and immune function and helps the body absorb calcium. Supplementation is particularly relevant when vitamin D levels are low. Vitamin K also contributes to normal bone health and blood clotting. High-dose supplementation should not be taken casually, especially by people using certain medications such as warfarin. 🌿 Remember: Supplements aren’t shortcuts. Strong performance starts with the basics: eat balanced meals, exercise appropriately, stay hydrated, get enough sleep, and allow your body to recover. Choose reputable products and avoid assuming that “more” means “better.” Athletes who compete professionally should also check whether products are third-party tested to reduce the risk of prohibited or contaminated ingredients. ⚠️ Educational purposes only: Individual supplement needs vary according to age, diet, health conditions, medications, training intensity, and laboratory results. Speak with a qualified healthcare professional before starting new supplements, particularly if you have a medical condition, take regular medication, are pregnant, or are breastfeeding. 💚💙 NurseMary — Health Education for a Better You #NurseMary #HealthEducation #AthleteHealth #SportsNutrition #WheyProtein

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