MSM is found in protein sources including eggs, fish, poultry, and legumes. Most health organizations recommend eating 0.8 grams of protein per kilogram you weigh, or about a third as many grams as your weight in pounds. For example, if you weigh 140 pounds (64kg), your recommended protein intake is 53 grams per day. A 3 ounce (85g) serving of tuna, salmon, or trout counts as 21 grams of protein. A 3 ounce (85g) serving of poultry counts as 19 grams of protein, and 1 egg counts as 6 grams. The healthiest way to add extra protein to your diet is to eat more legumes, such as beans or peanuts. Additionally, go for lean cuts of fish and poultry instead of fattier red meats. While garlic and onion contain MSM and other sulfuric compounds, they're most often consumed cooked instead of raw. Since MSM breaks down during the cooking process, try adding raw onion and garlic to salads and dressings. Fruits and veggies are, in general, good sources of sulfuric compounds such as MSM. Leafy greens and cruciferous vegetables (such as cabbage) are especially good choices. Leafy green and other fruits and vegetables also contain vitamins and minerals that promote healthy hair, skin, and nails. Cooking breaks down MSM, so you don't get as much from cooked foods as raw foods. While cooked foods still provide MSM and other beneficial sulfuric compounds, try to eat MSM sources raw if there's no risk of foodborne illness. For example, snack on unsalted peanuts or have kale salads with chopped onions and grated garlic.

Summary: Eat plenty of protein-rich foods. Go for garlic and onions. Add more Brussels sprouts, cabbage, and kale to your diet. Eat foods that contain MSM raw, if possible.

Studies show that people with strong abs are less susceptible to side aches than those who don't regularly work their core muscles. Incorporate doing sit-ups or crunches into your regular workouts to develop strong abdominal muscles. Doing planks, by placing your elbows and toes on the floor, then lifting your body up (like the up-position when doing pushups) is another way to strengthen your core muscles. Sometimes a stitch in your side can be caused by having too much bounce when you run. This may be because your organs are straining their connective tissue as they bounce around inside of you, as well as affecting the connective tissue attached to your diaphragm. Next time you run, pay attention to your stride. Are you pushing yourself too high off the ground as you run, or is your stride too long, causing you to bounce? To minimize bounce, try the following: Try hitting the ground with your heel instead of landing on the balls of your feet. Watch where your foot is in relation to your knee when it hits the ground. Is your foot farther out than your knee? Try to land your foot on the ground when it is positioned right under your knee. Shorten your stride. Count how many times your right foot hits the ground during a minute of running. If it is under 90, your stride may be too long. Visualize that you are running somewhere with a ceiling that is just a few inches above your head, and if you bounce too high you will hit your head. Talk to a personal trainer or running coach about how to work on your stride if you are struggling. People who run often are less likely to suffer side aches for various reasons. Once you're accustomed to running, you may learn to adjust your pace and breathing patterns to better avoid developing a side ache. Frequent exercise will strengthen your core muscles that may alleviate side aches. Some foods are known to make a runner more prone to suffering side aches, but everyone is different so keep track of what you eat and how it affects you. Fruit juices have been known to cause side aches in some people as they run. If you experience unusually painful side aches or experience them frequently, look at what you ate that day and consider removing things from your diet.

Summary: Work your core. Assess your stride. Do cardio workouts regularly. Keep a food log.

Don't practice punching by throwing punch after punch. Instead, allow your muscles to breathe and relax after a punch. After the tiredness fades, practice again. Letting your muscles take a break will allow every punch to be your best punch. Practicing this way will teach your body only to have the best, complete punches, rather than ineffective and weak throws. Don't worry about speed at first. It is more important to throw a proper punch. Think of it this way: If you can't throw a proper punch, it doesn't matter how fast the poor punch is.
Summary: Take a break.