workout at home vegan diet time efficient workouts Strength Training shadow boxing science of hydration Rest Recovery Protein Synthesis Protein Intake protein plant protein optimal hydration nutrition-rich eating nutrition essentials nutrition Nutrient-Rich Eating Muscle Growth mindful eating Injury Prevention hydration science hydration Home Workouts home gym HITT Workouts healthy snacks healthy lifestyle gut health good fat food choices focus fitness on a schedule fitness essential equipment eating habits circuit training caloric deficit Calisthenics boxing boost stamina bodyweight training at home workouts