{"id":29614,"date":"2024-11-09T08:00:00","date_gmt":"2024-11-09T06:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=29614"},"modified":"2025-07-26T20:20:58","modified_gmt":"2025-07-26T17:20:58","slug":"how-to-relieve-muscle-soreness-after-a-workout","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/how-to-relieve-muscle-soreness-after-a-workout\/","title":{"rendered":"How to relieve muscle soreness after a workout?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"29614\" class=\"elementor elementor-29614\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3da7b8d8 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"3da7b8d8\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-11d7f774\" data-id=\"11d7f774\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-60973b35 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"60973b35\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How to relieve muscle soreness after a workout?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20d27b0b elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"20d27b0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>November 9, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4a2353 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"f4a2353\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhat causes muscle soreness after exercise and how can we relieve it?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-33894ca2\" data-id=\"33894ca2\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-78de3ac9 elementor-widget elementor-widget-spacer\" data-id=\"78de3ac9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61cf158a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61cf158a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-565f98db\" data-id=\"565f98db\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ff0f7fe elementor-widget elementor-widget-text-editor\" data-id=\"ff0f7fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-ff0f7fe{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63a124da elementor-widget elementor-widget-text-editor\" data-id=\"63a124da\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-63a124da{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7c1383e2 elementor-widget elementor-widget-text-editor\" data-id=\"7c1383e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>We know we need to move to stay healthy.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/cardio-workout\/\">Cardio workouts<\/a> burn fat and improve heart health, while <a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\">strength training<\/a> builds muscle, improves <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\">metabolism<\/a>, helps avoid injury and benefits bone health.<\/p><p>And.<\/p><p>All this is necessary for an active and healthy life.<\/p><p>Unfortunately.<\/p><p>Muscle soreness after exercise is a common condition and most often a normal, albeit unpleasant, reaction of our body.<\/p><p>How to relieve this uncomfortable feeling?<\/p><p>That&#8217;s what this article is about.<\/p><pre>\u00a0<\/pre><h2>What causes muscle pain after exercise?<\/h2><p>It is usually caused by several factors:<\/p><ul><li>Microscopic damage to muscle fibres &#8211; during exercise, especially during strength training or unusual activities, small tears occur in the muscle fibres. This is a normal part of the muscle-building process.<\/li><li>Inflammation &#8211; the body reacts to this muscle fibre damage with inflammatory processes, which in turn can cause swelling, tenderness, and discomfort in the muscles.<\/li><li>Lactic acid build-up &#8211; lactic acid is a by-product of anaerobic metabolism and, although it is widely believed that lactic acid causes soreness, it may cause a burning sensation only during or shortly after exercise and not on the second or third day after a workout.<\/li><li>Intensity and duration of training &#8211; the more intense and longer your training is, the more likely you will experience muscle soreness (especially if you change the type of training or exercise you do).<\/li><li>Eccentric movements &#8211; activities that involve lengthening muscles under tension (e.g. lowering a weight) cause more soreness than concentric movements (e.g. lifting a weight).<\/li><\/ul><pre>\u00a0<\/pre><h2>When does muscle soreness start and how long can it last after a workout?<\/h2><p>Muscle soreness usually starts about 12 to 24 hours after a workout and can peak within one to three days.<\/p><p>Why muscle soreness is delayed in onset is not yet clearly answered.<\/p><p>However.<\/p><p>The intensity and duration of the pain probably depend on the intensity of the workout. In other words, the more intense the workout, the longer the time it takes for the muscle to heal and recover.<\/p><pre>\u00a0<\/pre><h2>What to do before a workout to reduce muscle soreness afterwards?<\/h2><p>Here are some effective techniques and how they work:<\/p><table><tbody><tr><td width=\"345\"><p style=\"text-align: center;\"><strong>Activity<\/strong><\/p><\/td><td width=\"345\"><p style=\"text-align: center;\"><strong>Effect<\/strong><\/p><\/td><\/tr><tr><td width=\"345\"><p>Have a snack containing <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\">carbohydrates<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/how-much-protein-do-we-need\/\">protein<\/a> about an hour before exercise.<\/p><\/td><td width=\"345\"><p>Provides energy and supports muscle recovery (proteins are very important in muscle recovery).<\/p><\/td><\/tr><tr><td width=\"345\"><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/warm-up-and-cool-down\/\">Warm-up<\/a> &#8211; 5-10 minutes of light aerobic activity (walking, jogging, cycling, etc.).<\/p><\/td><td width=\"345\"><p>Improves blood circulation and supplies muscles with more oxygen and nutrients promoting performance and recovery. Improves the flexibility of muscles and joints, thus preparing them for more intense activities.<\/p><\/td><\/tr><tr><td width=\"345\"><p>Dynamic stretching exercises (e.g. leg raises, arm circles or deep lunges).<\/p><\/td><td width=\"345\"><p>Improves muscle flexibility and range of movement, reducing the risk of sprains and other injuries.<\/p><\/td><\/tr><tr><td width=\"345\"><p><a href=\"https:\/\/dietsabc.com\/en\/diets\/why-you-should-drink-water\/\">Drink water<\/a> before and during exercise.<\/p><\/td><td width=\"345\"><p>Helps maintain muscle function, reduce the risk of cramps and effectively get rid of metabolic by-products such as lactic acid.<\/p><\/td><\/tr><tr><td width=\"345\"><p>When starting a new training programme or increasing the intensity, do it gradually &#8211; over several days or even weeks.<\/p><\/td><td width=\"345\"><p>Giving muscles time to adapt to new exercises and\/or intensities.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>How to relieve muscle soreness after exercise?<\/h2><p>To relieve muscle soreness after exercise, do the following:<\/p><table><tbody><tr><td width=\"345\"><p style=\"text-align: center;\"><strong>Activity<\/strong><\/p><\/td><td width=\"345\"><p style=\"text-align: center;\"><strong>Effect<\/strong><\/p><\/td><\/tr><tr><td width=\"345\"><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/warm-up-and-cool-down\/\">Cool down<\/a> &#8211; 5-10 minutes of low-intensity exercise (e.g. walking or slow jogging).<\/p><\/td><td width=\"345\"><p>Gradually restore normal heart rhythm. Helps to prevent the accumulation of blood in the muscles and promotes the gradual elimination of metabolic waste.<\/p><\/td><\/tr><tr><td width=\"345\"><p>Static stretching &#8211; stretching the muscle groups involved in the workout.<\/p><\/td><td width=\"345\"><p>Improves flexibility and reduces muscle tension.<\/p><\/td><\/tr><tr><td width=\"345\"><p>Drink plenty of water.<\/p><\/td><td width=\"345\"><p>Helps flush out metabolic by-products produced during exercise.<\/p><\/td><\/tr><tr><td width=\"345\"><p>Eat something containing carbohydrates and protein within 30 to 60 minutes after exercise.<\/p><\/td><td width=\"345\"><p>Replenishes glycogen stores and provides the body with the amino acids it needs for muscle recovery.<\/p><\/td><\/tr><tr><td width=\"345\"><p>Massage (massage, self-massage or use a massage roller or other massage tools).<\/p><\/td><td width=\"345\"><p>Relieve muscle tension and improve blood circulation &#8211; promote blood flow to painful areas (provide substances necessary for the recovery process).<\/p><\/td><\/tr><tr><td width=\"345\"><p>Ensure adequate rest between workouts and prioritise <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\">sleep<\/a>.<\/p><\/td><td width=\"345\"><p>Rest is crucial for muscle recovery and much of this takes place during sleep.<\/p><\/td><\/tr><tr><td width=\"345\"><p>Cold therapy (ice packs or cold water baths).<\/p><\/td><td width=\"345\"><p>Helps reduce inflammation and soothe pain. Constricts blood vessels and can reduce swelling and speed up recovery (especially after very intense exercise).<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>Possible signs of injury<\/h2><p>If you feel severe pain that significantly limits your ability to move, walk, or perform everyday tasks, especially if the pain persists for more than 3 days, you may have overtrained or suffered an injury.<\/p><p>Signs that indicate an injury may include:<\/p><ol><li>Sharp localised pain during movement.<\/li><li>Swelling or bruising.<\/li><li>Prolonged pain lasting more than 3 days.<\/li><li>Limited range of motion of any part of the body, especially if the mobility of joints is impaired.<\/li><\/ol><pre>\u00a0<\/pre><p>If you suspect a possible injury, see a sports doctor, physiotherapist or surgeon.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>If you want a strong and fit body, you must train it regularly.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-develop-muscle-strength-and-endurance\/\">Progressive overload<\/a> is necessary to increase muscle mass and strength but is often accompanied by muscle pain.<\/p><p>Sometimes the pain is mild, but sometimes very severe and cannot be avoided during intensive training.\u00a0<\/p><p>However.<\/p><p>The good news is that we can relieve it.<\/p><pre>\u00a0<\/pre><p>Eat delicious, eat a balanced diet, move and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42b32945 elementor-widget elementor-widget-toggle\" data-id=\"42b32945\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1111\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1111\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1111\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1111\"><p><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/delayed-onset-muscle-soreness-%28doms%29.pdf?sfvrsn=8f430e18_2\" target=\"_blank\" rel=\"noopener\">Delayed Onset Muscle Soreness (DOMS)<\/a><\/p><p><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00536\/full\" target=\"_blank\" rel=\"noopener\">Eccentric Muscle Contractions: Risks and Benefits<\/a><\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3492709\/\" target=\"_blank\" rel=\"noopener\">The inflammation theory of disease<\/a><\/p><p><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.677581\/full\" target=\"_blank\" rel=\"noopener\">The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17535144\/\" target=\"_blank\" rel=\"noopener\">Warm-up reduces delayed onset muscle soreness but cool-down does not<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10410838\/\" target=\"_blank\" rel=\"noopener\">Water and electrolyte requirements for exercise<\/a><\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4637917\/\" target=\"_blank\" rel=\"noopener\">THE EFFECTS OF SELF\u2010MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE<\/a><\/p><p><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/a-road-map-to-effective-muscle-recovery.pdf\" target=\"_blank\" rel=\"noopener\">A Road Map to Effective Muscle Recovery<\/a><\/p><p><a href=\"https:\/\/www.hss.edu\/article_how-to-use-massage-gun.asp\" target=\"_blank\" rel=\"noopener\">What You Should Know about Using a Massage Gun<\/a><\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5596471\/\" target=\"_blank\" rel=\"noopener\">International society of sports nutrition position stand: nutrient timing<\/a><\/p><p><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2\" target=\"_blank\" rel=\"noopener\">Protein Intake for Optimal Muscle Maintenance<\/a><\/p><p><a href=\"https:\/\/www.eatright.org\/fitness\/sports-and-athletic-performance\/advanced\/eating-for-strength-and-recovery-after-sports-injury\" target=\"_blank\" rel=\"noopener\">Eating for Strength and Recovery after Sports Injury<\/a><\/p><p><a href=\"https:\/\/www.researchgate.net\/publication\/266855811_Sleep_and_Athletic_Performance_The_Effects_of_Sleep_Loss_on_Exercise_Performance_and_Physiological_and_Cognitive_Responses_to_Exercise\" target=\"_blank\" rel=\"noopener\">Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise<\/a><\/p><p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/apha.12948\" target=\"_blank\" rel=\"noopener\">High doses of anti-inflammatory drugs compromise muscle strength and hypertrophic adaptations to resistance training in young adults<\/a><\/p><p><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/back-pain\/in-depth\/sleeping-positions\/art-20546852\" target=\"_blank\" rel=\"noopener\">Sleeping positions that reduce back pain<\/a><\/p><p><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000519.htm\" target=\"_blank\" rel=\"noopener\">Back pain and sports<\/a><\/p><p><a href=\"https:\/\/my.clevelandclinic.org\/health\/symptoms\/22866-upper-back-pain\" target=\"_blank\" rel=\"noopener\">Upper Back Pain<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-45b679c7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"45b679c7\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-8b4280\" data-id=\"8b4280\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5555c265 elementor-widget elementor-widget-image\" data-id=\"5555c265\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-6a781c0d\" data-id=\"6a781c0d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6002aee1 elementor-widget elementor-widget-text-editor\" data-id=\"6002aee1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32bffc40 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"32bffc40\" 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0-128-57.2-128-128 0-70.7 57.2-128 128-128 70.7 0 128 57.2 128 128 0 70.7-57.2 128-128 128z\"><\/path><\/svg><\/div>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n\t\t<\/search>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-20a50cba elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"20a50cba\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-40edc895\" data-id=\"40edc895\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6e794f66 elementor-widget elementor-widget-heading\" data-id=\"6e794f66\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Share this article\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44b7a8ce elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"44b7a8ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"Share on pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6ad323e1\" data-id=\"6ad323e1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-44a67096 elementor-widget elementor-widget-heading\" data-id=\"44a67096\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ce43f45 elementor-widget elementor-widget-facebook-page\" data-id=\"7ce43f45\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-636e44d1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"636e44d1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-590739ff\" data-id=\"590739ff\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-148d80c8 elementor-widget elementor-widget-post-navigation\" data-id=\"148d80c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/weight-loss-hacks\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Weight loss hacks<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-happens-to-our-bodies-when-we-eat-spicy-food\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">What happens to our bodies when we eat spicy food?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4aee8d86 elementor-widget elementor-widget-heading\" data-id=\"4aee8d86\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2277ac9e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2277ac9e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c7ff02f\" data-id=\"c7ff02f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b38ae47 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"b38ae47\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-28597 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi tag-kermena-tipi\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/body-types\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/07\/Kermena-tipi-256x300.jpg\" class=\"attachment-medium size-medium wp-image-28598\" alt=\"Body types\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/07\/Kermena-tipi-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/07\/Kermena-tipi-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/07\/Kermena-tipi.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/body-types\/\">\n\t\t\t\tBody types\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are body types or somatotypes? How do they affect us and how can we influence them? How can we train according to our body type?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/body-types\/\" aria-label=\"Read more about \u0136erme\u0146a tipi\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-26386 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-uzturvielas tag-vitamini\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/multivitamins-do-we-need-them\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Multivitamini-vai-tie-mums-ir-vajadzigi-256x300.jpg\" class=\"attachment-medium size-medium wp-image-26387\" alt=\"Multivitamins - do we need them\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Multivitamini-vai-tie-mums-ir-vajadzigi-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Multivitamini-vai-tie-mums-ir-vajadzigi-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Multivitamini-vai-tie-mums-ir-vajadzigi.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/multivitamins-do-we-need-them\/\">\n\t\t\t\tMultivitamins - do we need them?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Do multivitamins really help improve health, or are they just a waste of money? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/multivitamins-do-we-need-them\/\" aria-label=\"Read more about Multivitam\u012bni &#8211; vai tie mums ir vajadz\u012bgi?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18810 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-pareiza-elposana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-breathe-properly-during-training\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18812\" alt=\"How to breathe properly during training\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-breathe-properly-during-training\/\">\n\t\t\t\tHow to breathe properly during training?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to increase the effectiveness of your workouts, speed up muscle recovery after training and increase your fitness level?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-breathe-properly-during-training\/\" aria-label=\"Read more about K\u0101 pareizi elpot treni\u0146a laik\u0101?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-23207 post type-post status-publish format-standard has-post-thumbnail hentry category-kas-trauce-tievet tag-sekss-un-veseliba\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Stress-256x300.jpg\" class=\"attachment-medium size-medium wp-image-23208\" alt=\"Stress - how does it affect our body and mind\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Stress-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Stress-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Stress.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\">\n\t\t\t\tStress - how does it affect our body and mind?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Stress can affect our bodies, thoughts, feelings and behaviour. Being able to recognise the common symptoms of stress can help to manage it. That's what this article is about.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\" aria-label=\"Read more about Stress &#8211; k\u0101 tas ietekm\u0113 m\u016bsu \u0137ermeni un garu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1bb70804 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1bb70804\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-42cc5b9c\" data-id=\"42cc5b9c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-75672d6c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"75672d6c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-409f9c53\" data-id=\"409f9c53\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-d0cb75c\" data-id=\"d0cb75c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>What causes muscle soreness after exercise and how can we relieve it?<\/p>","protected":false},"author":25,"featured_media":29611,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[32],"class_list":["post-29614","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-fitness"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/29614","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=29614"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/29614\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/29611"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=29614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=29614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=29614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}