Former southern Indiana teacher charged with sex crimes

Connor Page on Instagram: "1. Only drinking protein with zero carbs Protein alone = weak recovery. Protein + carbs = way higher muscle protein synthesis. → Add fruit, oats, or rice cakes to your shake. Your body needs fuel to rebuild. 2. Hopping into a cold shower immediately Cold exposure right after training shuts down the inflammation your body needs to grow. → Wait 4–6 hours, or only use cold before workouts or on rest days. 3. Sitting and scrolling for 30–45 minutes post-gym No movement = p