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Incorporate exercises like plank variations, crunches, leg raises, and pelvic tilts into your fitness routine

doi: 10.1038/s41593-018-0334-7 9 MllerNMyintAMKrauseDWeidingerESchwarzMJ

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Timing: Best administered before bedtime or after exercise

Recipe 6: Tropical green protein 1 scoop vanilla whey isolate (25g protein) 1 handful spinach 1/2 cup frozen mango 1/4 cup frozen pineapple 1 tablespoon coconut cream 2 tablespoons hemp hearts (6g protein) 1 cup unsweetened coconut milk Nutrition: 380 calories, 33g protein, 5g fiber, 14g fat, 28g carbs Hemp hearts are an underrated smoothie ingredient