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Elite athletes know the importance of recovery nutrition. To replenish energy stores, repair and rebuild muscle, and rehydrate the body, it's crucial to get the appropriate balance of macronutrients and liquids. But elite athletes aren't the only ones who need to re-fuel properly after a hard workout. All athletes benefit from recovery nutrition. Unfortunately for some, it's an opportunity often missed.

Maybe it's lack of time or confusion about when or what to eat that prompts the detrimental decision to forgo post-workout nourishment. Enter the sports dietitian. Registered dietitians are experts in the field of sports nutrition who work hard to prepare athletes for competition. One meaningful lesson they teach their athletes is the importance of recovery nutrition. They know the value that recovery foods provide.

I asked several of my favorite sports dietitians to share their favorite recovery foods. They provided simple and delicious choices.

1. Nuts (preferably almonds and walnuts)

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Most people believe that all exercises are good, safe and effective. After all it's exercise—and that has to count for something, doesn't it?

The truth is that some common exercises aren't safe at all (especially for people who have muscle, joint, and health problems). Certain exercises require a bit more know-how than the average person possesses. And other exercises are downright wastes of your time.

But before we examine some of the most controversial exercises, I want to make it clear that every exercise on this list isn't always unsafe or ineffective for everyone. What you should do—or avoid—depends on your goals, fitness level, health history, workout schedule, and other personal issues. An article like this can't replace your own efforts to identify your goals and needs. That requires you to do some research on your own, talk to your medical professional about any pain or physical limitations you have, and learn how to exercise with proper form and technique.

Read more: 5 Exercises You Should Never Do

If you are overweight or obese, there are some powerful reasons to drop 10 percent of your body weight this year. Losing this amount of weight can significantly improve your health and well-being. It may not sound like a lot. In fact, most people trying to lose weight set much loftier goals for themselves, but unrealistic goals can often end in disaster.

A 10 percent goal is very doable...that's 20 pounds for someone who weighs 200; 25 pounds for a person whose scale reads 250; and 30 pounds trimmed from a 300-pound person.

Top Ten Benefits

So, what are the top ten health benefits you can expect after dropping 10 percent of your weight? In no particular order, they are:

10. Better blood pressure

9. Improved heart health and lower cholesterol levels

8. Decreased risk for diabetes

7. Enhanced sex life

Read more: Top 10 Reasons to Drop 10

Many exercises can develop strong shoulders. Some are great. Others, not so much.

The shoulder is one of the most sensitive joints in the body. It has incredible range of motion, allowing athletes to throw a baseball or swing a racquet. However, its support structure relies primarily on muscle and connective tissue.

The shoulders of athletes who participates in overhead sports like baseball, tennis or football (QB) can experience serious wear and tear. Small muscles and tendons can impinge. Support structures can wear out.

That's why you need to be careful when you work out your shoulders. You need to strengthen your shoulders, but in a way that won't cause damage, and ideally will prevent injury while improving your performance.

Here are seven shoulder-strengthening exercises that you can perform safely and effectively.

Neutral-Grip Overhead Press

Pressing overhead is generally considered a no-no for anyone at risk for a shoulder injury. This holds true for the Military Press and the Dumbbell Overhead Press, which externally rotate the shoulders. Anatomically, this puts you in a vulnerable position and increases the chance of experiencing pain or causing an injury—especially if you're a pitcher, quarterback, tennis player or any other overhead athlete.

Read more: 7 Exercises That Safely Build Shoulder Strength

Hi there! Thank so much for submitting your question. It's a great question, and ties in nicely with last month's column. Let's start by defining the term "butt wink."

Butt wink is a common term for losing proper spinal positioning when squatting to depth (in gym terms, "in the hole" or "ass to grass"). Instead of maintaining a neutral or slightly extended lumbar spine, the lifter experiences posterior pelvic tilt and lumbar flexion at the lowest point of their squat. This makes the butt "wink" or tuck under (the photo below left shows proper form, photo on the right shows butt wink).

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