Suggested Lifestyle Changes

Dietary Recommendations:

1. Protein is important for building and repairing muscle. Consume adequate protein to increase muscle strength, such as lean meat, fish, peanut butter, tofu.
2. Creatine (a chemical found in the muscle) monohydrate has been shown to increase intramuscular phosphocreatine - which is used to produce energy (Adenosine triphosphate (ATP)) in the body's cell during exercise. Consume food packed with creatine, such as lean meat, certain fish like tuna, salmon to increase muscle mass and strength.
3. Milk provides a mix of protein, carbohydrate, and fats that are needed by our body. Milk is found to be beneficial for muscle growth. Studies have also shown consuming milk can increase muscle mass and muscle strength.

Supplement Recommendations:

1. Consider protein supplementation on top of your exercise regimes to increase muscle mass gain. Additional protein supplementation supports the anabolic muscle growth by supplying amino acid supply as well as stimulating cellular regeneration.
2. Creatine monohydrate supplementation may help improve muscle power. Creatine has also been found to deter muscle wasting upon inactivity.

Exercise Recommendations:

1. Since you display medium potential for muscle power, you should focus a lot on slowly increasing the power-based activities and try to incorporate more into your power workouts routine to build on your weakness.
2. Examples of power workout are squats, leg exercises, posterior chain exercises.
3. Be careful to manage increases in power load in order to avoid overexertion of your body over long periods of time which can lead to injury, fatigue, and burnout.
4. Perform explosive-strength training to increase muscle power exercises which include: plyometrics, jumping squats, box jumps, sprints, and boxing.

Result Explanation Recommendations: