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How to hit protein target: Protein shake for breakfast (30-40g) Greek yogurt snack (20g) Chicken or fish at lunch (30-40g) Cottage cheese or protein bar snack (15-20g) Lean protein at dinner (30-40g) Total: 125-160g Resistance training minimum: 2-3 sessions per week, 30-45 minutes each

Those in smaller centers or rural areas may need to rely on home-based cold water immersion or ice application rather than professional chambers

doi: 10.3390/vetsci9120689 72 WheatleyC

With consistent healthy habits and proper nutrition, improvements in antioxidant status may occur gradually over several weeks to months

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