Vitamin D is already known for providing a variety of health benefits and, adding to the list, a new study shows that vitamin D may help muscle recovery. Researchers from the Orthopedic Specialty Hospital have found that vitamin D can help with faster muscle recovery after intense exercise and may even prevent muscle damage caused by the exercise.

Published in the journal, Nutrients, Vitamin D and Human Health, this particular study concluded that higher vitamin D levels aids in muscle recovery. “We wanted to study the relationship between vitamin levels and recovery following intense exercise and we found that those who had higher vitamin D levels had a faster rate recovery from muscle damage.” said researcher Tyler Barker, PhD, lead author of the study.

Participants performed intense exercise with one leg while the other leg acted as a control. Then, their strength was tested at day one, two, three and seven, following the initial intense exercise by pushing against a special force plate. By assessing the amount of strength the leg has with the force plate, researchers could assess the initial muscle damage and then the recovery time and concluded that those with higher levels of vitamin D in their blood were able to regain their strength back quicker.

Researchers also concluded that vitamin D may protect against muscular weakness caused by muscle damage as vitamin D helps regulate different things like calcium and protein synthesis within the muscle that ultimately help a muscle move.

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It can be difficult to find the ideal balance of eating and exercise but the right formula can be essential to maximize your athletic performance. What to eat and when to eat can be a challenge and there isn’t a perfect rule as everyone is different and reacts differently to food.

When and what you eat can affect how you feel when you exercise. You need to eat before exercising. Fueling exercise requires quality carbohydrates, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate for energy source. Protein is needed to build and maintain muscles. However, you shouldn’t eat too much before you exercise as you may feel sluggish and may experience stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout.

Overall digestion-time varies as some people can eat one hour before an intense activity but others need over two hours to fully digest their meals. Nutritional bars and snacks can be helpful, not too heavy on your stomach but providing enough nutrients.

If you exercise early in the morning you may face a common problem. If you don’t eat, you could feel weak when you exercise but eating a full breakfast may not allow you enough time to digest before your workout. A light breakfast such as cereals, bananas, or breakfast bars can be the solution.

If you exercise any other time of the day, you can control how much you eat before exercise using this simple general guideline: eat large meals at least three hours before exercising. Eat small meals two hours before exercising. You can eat snacks an hour before exercising. Of course, drink plenty of water or sports drinks two hours before exercise to stay hydrated.

Just remember that everyone has different physical activities and finding the perfect balance depends on your specific workout and diet.

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Many athletes – from beginner to professional – are looking to diet as a way to improve performance. But with so many opinions on what a healthy diet for athletes actually looks like, it’s hard to know where to begin. That’s where Brendan Brazier steps in.

Brendan Brazier is a former professional Ironman triathlete and two-time Canadian 50km Ultra Marathon Champion. Recognized as one of the world’s foremost authorities on plant-based nutrition, Brendan is now a successful performance nutrition consultant. His latest endeavor? Thrive Forward.

Thrive Forward is a free online nutrition program that can provide the information you need to help transform your health and sport performance through plant-based nutrition. You’ll learn how to harness the power of whole food in a holistic, big picture approach to health and nutrition. Once you sign up, you’ll have access to personalized video lessons, based on specific subjects that interest you. Whether its energy, stress, sleep, body composition, endurance training or eating sustainably, each lesson is enhanced with supplemental materials and action items to help reinforce what you’ve learned. Not only that, but you’ll also be joined by an online community of fellow classmates on the program with you. Every so often, there’s contests to enter too.

Thrive Forward is powered by Vega. Vega’s vision is to deliver premium, innovative and authentic wellness solutions for their valued customers. It was founded by Brendan Brazier on the belief that athletes can be powerfully fueled by a raw, whole food, alkaline and plant-based diet.

Learn more about Thrive Forward and Vega today. For a limited time, all Vega orders will receive 3x LuckyRewards points!

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	Vega – Whole Food Energy Bar Berry – 2.2 oz.
	Vega – All-in-One Nutritional Shake Chocolate – 30.9 oz.
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Knee pain can a very uncomfortable feeling but wearing a knee brace may help to prevent or minimize it. We all know exercising is excellent for your health but a few number of activities can be very harsh on your joints, particularly your knees. Running is the first one that comes to mind. Despite the fact that running is a great way to stay in shape, it may affect your knees and ankles. Basketball is even harder on your knees. Jumping constantly during a game can have a major impact on your knees. Other activities such as soccer, jump-roping, volleyball and weight-lifting can also cause knee injuries and that’s when wearing knee braces can be helpful.

When used properly, a knee brace may help an individual to stay active by enhancing the position and movement of the knee or reducing pain. Knee braces can support or align the knee and can prevent issues from simple soreness to more serious joint problems. Wearing knee braces can prevent extension instability of the knee in the case of diseases causing neurological or muscular impairment of muscles surrounding the knee. In the case of conditions affecting the ligaments or cartilage of the knee, a knee brace product can provide stabilization to the knee by replacing the function of these injured or damaged parts. For instance, knee braces can be used to relieve pressure from the part of the knee joint affected by diseases such as arthritis or osteoarthritis by realigning the knee joint.

It’s important to remember that knee braces are not meant to treat an injury or disease on its own, but they are products to be used as a component of treatment.

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	The Healing Tree – Bamboo Charcoal Knee Support Medium Size 6 1/3″ x 9 7/8″
	The Healing Tree – Bamboo Charcoal Knee Support Large Size 6 3/4″ x 10″
	Incredibrace – Knee Support Brace Medium 12-14 Inches
	Incredibrace – Knee Support Brace X-Large 16-18 Inches

Lucky Vitamin is proud to introduce a leading brand of premium sport nutrition products to our customers: EPIQ.

EPIQ offers an exclusive line of guaranteed clean, powerful, and effective supplements formulated for elite athletes who demand the highest quality for top performance. All EPIQ supplements are developed with scientifically researched key ingredients and are free of banned substances (WADA), artificial colors or dyes, harmful impurities, and undeclared ingredients. As required for all dietary supplements, EPIQ manufactures all supplements according to current Good Manufacturing Practices (cGMP) standards.

EPIQ Ripped is one of brand’s hot-selling products. This exclusive ultra-intense stimulant formula provides hard-hitting weight loss, intensity and energy, and increases thermogenesis. This powerful product contains a scientifically studied dose of green coffee extract named C. canephora robusta. Subjects taking C. canephora robusta lost 10.95 lbs. in 60 days with a calorie-reduced diet. In another 8-week study, subjects lost 3.7 lbs. with a calorie reduced diet and moderate exercise. This thermogenic contains caffeine anhydrous and is for athletes looking to boost training intensity and energy.

Power Pre-Training Amplifier is another top selling product from EPIQ. This powerful pump complex provides ultimate intensity, focus and energy, with rapid gains in muscle, strength and endurance. It features a performance matrix with ultra-clean Creatine HCl and CarnoSyn Beta-alanine for rapid, visible gains in muscular size, strength. Formulated for the most hardcore athletes, this great-tasting, easy to mix drink delivers potent pump and performance ingredients that electrifies your mind and body pushing you past your limits.

EPIQ supplements are available exclusively at Lucky Vitamin.com.

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	EPIQ – Isolate Rapid & Sustained-Released Protein Isolate Chocolate – 3 lbs.
	EPIQ – Power Pre-Training Amplifier Watermelon 40 Servings – 280 Grams
	EPIQ – Hardening Lean Muscle Formula – 30 Caplets
	EPIQ – Shred Non-Stimulant Weight Loss – 60 Capsules

Some people don’t like them; some people can’t work out without them. Weight lifting gloves offer many benefits to your health but if you’re not convinced yet, here are a few reasons to start wearing weight lifting gloves.

First, preventing calluses is the main reason people wear weight lifting gloves. If you have been lifting on a regular basis, you likely know it’s nearly impossible to avoid callus formation. Wearing gloves while you’re lifting will cut down on callus formation and allow you to lift as much or as often as you want. Additionally, sometimes lifting with your bare hands can limit the amount of weight you can lift or leave your hands feeling unsightly.  Using weight lifting gloves is an inexpensive way to solve both of these problems.

Second, some people may sweat a lot when lifting weights. Sweaty palms can be an issue as it makes bars and dumbbells slippery, cutting down on your grip, not letting you lift as much, and possibly causing injury. Using weight lifting gloves can help as most gloves are breathable and will allow your hand to get air.

Lastly, wearing gloves can be an excellent way to avoid germs and prevent colds and illness. A 2006 study in the Clinical Journal of Sports Medicine found rhinoviruses, instigators of the common cold, on 63 percent of the gym equipment in fitness centers. Researchers also discovered that weight equipment was contaminated significantly more often than aerobic equipment (73 percent versus 51 percent). Gloves can help and an alcohol-based hand sanitizer is also useful.

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	Harbinger – Pro Women’s Lifting Gloves – Small Black/Pink – 1 Pair
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Lucky Vitamin is proud to present our latest addition of sport and fitness products: DFX Sports & Fitness.

DFX Sports & Fitness has established itself as a leader and innovator of fitness products with a legitimate history of motivation and dedication to advancing concepts and improving physical fitness. The company has created and developed a full line of sports and fitness products including Sports Pro Gyro, Ironpower Gyro, Armshaper, Body Secrets massage rollers, and much more.

Since the late 70s, DFX was the first to manufacture, patent, and supply gyroscopic exercises to the US. Few people could have imagined that a polycarbonate sphere about the size of a tennis ball would change the way people work out and recover from injuries forever, but that’s exactly what happened with the incredible popularity of DFX Gyro. Today, DFX Powerball Gyro has evolved into miracle medicine for carpal tunnel, rehabilitation, and repetitive stress injuries. DFX products have remained UAL logo certified, military endorsed, and PGA Tour partners club member tested and approved.

These amazing fitness devices can generate up to 40lbs of dynamic resistance. You’ll quickly feel the toning and strengthening begin in your forearms, biceps, shoulders, wrists, and hands so you can start performing better in your favorite sports. Hundreds of chiropractors and physical therapists across the country have chosen DFX Gyros for the gentle rehabilitation of carpal tunnel syndrome, RSI, arthritis, tendinitis, and golfers/tennis elbow. Its silky smooth, non-impact workout makes it the perfect strengthening, conditioning, relaxation and recovery tool.

If you want to improve the way you look and feel, DFX Sports & Fitness represents the fitness breakthrough you’ve been looking for.

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	DFX Sports & Fitness – X-Grip Pro Xtreme Gyro Exerciser
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A recent study shows that HMB (Hydroxy beta-Methylbutyrate Monohydrate) supplements can help diminish muscle damage and prevent declines in readiness to train in athletes. The new HMB study was released in the British Journal of Nutrition. The purpose of the this particularly study was to determine the effects of short-term supplementation with the free acid form of b-hydroxyb-methylbutyrate (HMB-FA) on indices of muscle damage, protein breakdown, recovery and hormone status following a high-volume resistance training session in trained athletes.

A total of twenty resistance-trained males were recruited to participate in a high-volume resistance training session centered on full squats, bench presses and dead lifts. Subjects were randomly assigned to receive either a HMB supplement or a placebo. Immediately before the exercise session and 48h post-exercise, serum creatine kinase (CK), urinary 3-methylhistadine (3-MH), testosterone, cortisol and perceived recovery status (PRS) scale measurements were taken.

In conclusion, these results suggest that an HMB-FA supplement given to trained athletes before exercise can blunt increases in muscle damage and prevent declines in perceived readiness to train following a high-volume, muscle-damaging resistance-training session. These findings suggest that athletes seeking to speed recovery from high-volume, high-intensity training can do so by consumption of HMB-FA 30 min before exercise.

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	MET-Rx – HMB 1000 mg. – 90 Capsules
	Optimum Nutrition – HMB 1000 Caps 1000 mg. – 90 Capsules

Onnit offers a one of kind line of natural supplements combined in exclusive formulas to provide you with unparalleled simplicity and efficacy in improving your state of being. The company’s flagship supplement, Alpha Brain for Mental Dominance, is designed to be a one-stop powerhouse for helping the body boost neurotransmitter levels and bring your mind to the top of its game.

Additionally, Onnit has created powerful formulas for mood, stamina, immune health, and bone and joint health. Having achieved incredible results for thousands of thrilled customers and professionals, Onnit has realized that the best way to serve wellness for consumers is by offering select best-in-class products in all wellness segments. As a result, the company has incorporated a new line of fitness products including kettle bells, battle ropes, jump and functional foods, like Hemp Force.

Onnit pledges to never sell you gimmicks or the latest buzz words, and only bring you products of the utmost quality. You can consider Onnit your health and fitness ally, and the company can answer any questions you may have about improving your quality of life and achieving your highest goals.

You can earn five times LuckyRewards points on all Onnit items on Lucky Vitamin. The five times (5x) points are based on normal point ratio of ’1 point earned per $1 spent’. Actual points offered displayed on item detail page for each item. Click here for more information on LuckyRewards program.

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	Onnit – Shroom Tech Sport – 30 Vegetarian Capsules
	Onnit – New Mood with 5-HTP – 30 Vegetarian Capsules
	Onnit – Stron Bone and Joint – 90 Tablets

If you are looking for a fat burner, pre workout supplement, muscle builder or performance enhancing formula, Lucky Vitamin has good news for you. We are happy to present another premium brand of sports supplements: BPI Sports.

BPI Sports offers better sport nutrition products for better performance. Founded in 2009, BPI Sports has become the fastest growing and hottest sports nutrition company in the entire country. In less than two years, the company has established popular unique formulations which can give you the results you’ve been looking for. BPI Sports has separated itself from any and every other nutritional sports line. The company has developed high-quality formulas created with only the best ingredients and has quickly developed a reputation of the very best of the best products.

Forget about the front of the label and the fancy packaging. Start looking at the ingredients on the side panel. Now go ahead and pay attention to every other company that claims to be an innovator and decide if you should invest your hard earned money and your body into their formula just because they’ve been around for five years, selling you the same old powder in a bucket. Every company has a different business model but BPI Sports’ model is simple: create high quality, result driven formulas, fueled by heavy doses of unique active ingredients that actually work. This is not about which formula works, it is about which formula works better. BPI Sports has focused on resources, product development, brand awareness and consumer support, and you can now shop this top quality line of products at our discounted prices at Lucky Vitamin.

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	BPI Sports – A-HD Ultra-Concentrated Testosterone Booster Large Size 250 mg. – 42 Capsules
	BPI Sports – 1 M.R Ultra Concentrated Pre-Workout Powder – 28 Servings Fruit Punch – 170 Grams
	BPI Sports – Build-HD Automatic Muscle Building Powder Fruit Punch – 60 Servings 4500 g. – 12.69 oz.

We often hear people saying “exercise is bad for my knees”, or “I can’t exercise because I have too much knee pain”. Physical activities can be tough on the knees, that’s true. Running, basketball, soccer, tennis are known for causing many knee injuries. However, a new study shows that the correct exercise can actually prevent knee pain and injuries.

The study published in the American Journal of Sports Medicine says that the right stretching and strengthening exercises may help you avoid knee pain from training. In this particular study, researchers analyzed the results from more than 1,500 army recruits during a grueling 14-week training program. Half were told to do eight different types of exercise during every training session, focusing on strengthening their leg muscles and making them more flexible by stretching. The other half did standard military warm-up and cool-down exercises.

According to the researchers, this is a first rigorous study to examine whether preventive exercises can slash knee injuries. With traditional warm-up, nearly 5 percent of the soldiers developed knee pain. That number dropped to just more than 1 percent among those who did the special exercises, a significant 75-percent decrease. The study concluded that a simple set of targeted exercises was effective in producing large reductions in the risk of knee injury and pain.

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	The Healing Tree – Bamboo Charcoal Knee Support Small Size 6″ x 9.5″
	Lane Labs – Hips, Shoulders Knees & Toes Professional Strength – 60 Vegetarian Capsules
	Incredibrace – Knee Support Brace Medium 12-14 Inches

Many workouts could complete the sentence. There isn’t just a “best workout” or one best exercise. What you need to find out is which workout is the best for you, the activity which fits you best. An interesting chart created by the Medicine & Science in Sport and Exercise analyzes the specific number of calories burned per workout, in average, of one-hour duration. Of course, these numbers may vary based on a multitude of factors, including type of exercise, intensity level, and your individual type (age, weight, height, etc.).

Nevertheless, it’s quite interesting to look into these numbers as it can be quite helpful for your personal fitness program.

For example, rope jumping can burn as many calories as running at the average speed of 8 mph. A great alternative for the winter when it’s cold outside, rope jumping can be done indoors and at any time of the day. If you like winter sports, ice skating and cross-country skiing burn similar calories as high impact aerobics, creating a fun alternative for you. If you need a break from the treadmill, pick up a game of basketball or flag football. It can burn nearly the same amount of calories and it can be a very fun way to socialize, meet new people or seeing some old friends. Just don’t go too crazy on the calories count, many people find it easier to manage their fitness program just by “having an idea” of the calories burned instead of “counting every single one”.

Calories per Workout

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A recent study shows that regular exercise may help fight depression, fatigue, and anxiety in patients with chronic illnesses such as cancer, COPD, heart disease, fibromyalgia, pain and obesity.

In the report, published in the Archives of Internal Medicine, researchers believe that working out regularly may brighten the mood of people facing this kind of adversity. The results of the study meet The American Psychiatric Association guidelines, which recommend regular exercise against the blues. Researchers have combined 90 previous studies including more than 10,000 people with health problems like cancer, heart disease, and chronic obstructive pulmonary disorder. In each study, people were randomly chosen to exercise, on average three times a week over a period of 17 weeks.

The results shows that people’s depressive symptoms have dropped about 22 percent with exercise overall, and similar results were found to the effects on fatigue, anxiety, pain and other mental health outcomes. The type of the physical activity was classified as “moderate”, such as a moderate intensity 20-minutes walk.

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	Gaiam – Yoga Mat Bamboo
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	Nathan – 1 Bottle Triangle Hydration Pak Black

Have you seen athletes wearing some “different” tapes on their bodies? Many people are still not familiar with these tapes and if you are still wondering what they are, and what they do, let’s learn a bit more about Kinesio tapes.

Elastic therapeutic tape is the official name but the product is generally referred to by brand names such as Kinesio Tape, K tape or kinesiology tape. This elastic cotton strip with an acrylic adhesive is used for treating athletic injuries and a variety of physical disorders. Kinesio tapes become popular during the 2008 Beijing Summer when 50,000 rolls were donated to 58 teams. The success continued during this year’s Olympics in London as the tape was seen on athletes in sports ranging from beach volleyball to track and field.

Originally used by orthopedists, chiropractors, acupuncturists and other alternative practitioners in Japan, elastic therapeutic tape has the ability to relax or stimulate muscles, improves circulation, and relieves pain without impeding your range of motion.

The product is made of a thin, elastic cotton tape, claimed to be able to stretch up to 120–140% of its original length. As a result, if the tape is applied to a patient on a stretch greater than its normal length, it will recoil after being applied and therefore create a pulling force on the skin or muscle that it is being applied to. This elastic property allows much greater range of motion compared to traditional white athletic tape and can also be left on for long periods of time before reapplication.

Designed to mimic human skin, the Kinesio tape’s latex free material with acrylic adhesive is also heat activated. The cotton fibers allow for evaporation and quicker drying leading to longer wear time. Application is in three general shapes or techniques, based on body location and size of muscles.

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	Kinesio – Tex Tape Gold 2″ W x 16.4′ L Red – 1 Roll(s)
	Kinesio – Tex Tape Gold Bulk 2″ W x 103′ L Beige – 1 Roll(s)
	KT Tape – Kinesiology Therapeutic Elastic Athletic Tape Pre-Cut Strips Beige – 20 Strip(s)

Most people believe that stretching can prevent or reduce muscle soreness after exercise. Some people often forget or choose not to stretch before and after physical activity. However, a recent study from researchers at the University of Sydney may spark some controversy to the subject.

Researchers examined 12 studies that looked at the effects of stretching before and after exercise. The research showed very consistent and somehow surprising results: stretching does not reduce muscle soreness. Delayed-onset muscle soreness (DOMS) is caused by unaccustomed exercise and occurs within 24 hours after exercise. The initial event that brings on DOMS is thought to be mechanical damage inside muscle fibers. This damage causes swelling and an inflammatory response, which is transmitted by the nervous system as pain.

Muscle soreness is caused by mechanical damage; therefore, stretching after exercise may not reduce pain as stretching damaged muscle fibers will likely do little to repair damaged muscles. The study also found that stretching before exercise did not reduce muscle soreness. The authors suggest that static stretching before exercise is safe for performance if the stretches are held for less than 30 seconds. The results of this review should not demonize stretching, but rather help athletes better understand how to stretch.

One study shouldn’t change the way people exercise and prevent muscle soreness but it’s interesting to find out different views and information about this important subject.

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