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4 Stay Active Outside the Gym Set a realistic step goal (I recommend 8,000 steps daily ) to reap benefits without overdoing it

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However, some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise ( In fact, one study found that glutamine or glutamine plus carbohydrates can help reduce a blood marker of fatigue during two hours of running ( It has also been used to try to boost the immune function of athletes, but results vary ( Other research has found that it did not improve the recovery of carbohydrate stores (glycogen) in muscle when added to carbohydrates and certain amino acids ( In the end, there is no evidence that these supplements provide benefits for muscle gain or strength

Unlike vitamin B12 deficiency, which produces well-recognised neurological and haematological manifestations, excess B12 does not typically generate a distinct clinical syndrome