A1. According to the Food and Drug Administration (FDA), dietary supplements are products that contain a dietary ingredient, such as vitamins, minerals, amino acids, and herbs (1Trusted Source).

In this case, protein shakes provide amino acids, also known as the building blocks of proteins.

Dietary supplements come in many forms, from powders to capsules to liquids. While you may find ready-to-drink protein shakes in liquid form, you can also purchase protein supplements in powder form.

Many types of powdered protein supplements are available from either animal- or plant-based sources. Dietary supplements are meant to help you complete or enhance your diet.

Overall, protein shakes may come in handy when you don’t have high-quality protein sources available or simply can’t reach your daily protein needs through food alone. Protein shakes are a dietary supplement. They may help complete or enhance your diet if you need an extra boost to meet your daily protein target. to meet your daily protein target.

A2 DOMS stand for delayed onset muscle soreness. It occurs normally after a day or two after a workout. You do not generally feel it during a workout.

Acute muscle soreness is burning sensation you feel in the muscle and is a buildup of metabolites during intense training. Studies show by staying hydrated, warmups, cooldowns and by taking it slow minimises the effects of DOMS.

Theses evidence that support the idea that muscle serves as a valid indicator of muscle hypertrophy. Hypertrophy training focusses on the goal of increasing muscle size.

A3 Intermittent fasting is a scheduled plan of switching between eating and fasting. Evidence shows this can be an effect way of managing your weight and reversing some forms of diseases.

The focus of intermittent fasting is all about when you can eat. If approached in the right way, eating during specific times and fasting for a certain number of hours can help your body burn fat. If this is a plan you would like to explore I would recommend you consult your doctor first before going ahead with this schedule to ensure you are choosing the safest possible plan for you.

I believe this is essential. Start with upper body working your way down to lower body.

If you are intending to do a basic gym workout static stretch for 10-15 minutes should be sufficient. If you are competing then I would advise longer depending on the sport actively.

Warming up if done correctly may reduce the possibility of injury.