Article: Add 1 scoop of whey protein powder to your breakfast cereal, preferably oatmeal. Mix thoroughly with a spoon and eat immediately. Adding whey protein to food in this way lets you increase protein intake without having to adjust your diet too much. You can add 1 tbsp. (14.1 g) of peanut butter to this mixture for a little extra protein. Drink a whey protein shake 30 minutes before exercising. As you work out, your muscle fibers will be broken down, and your stored carbohydrates (glycogen) will become depleted. A pre-workout shake will help prevent muscle breakdown and provide more energy. You need to feed your muscles as soon as you are done exercising to help your body recover. There is evidence that consuming whey protein immediately after a workout increases protein synthesis and, as a result, strengthens muscles. Sprinkle some whey protein powder on food that is part of your last meal of the day. This keeps amino acids in your body at an elevated level as you sleep, which can also assist with building muscle. You can also drink whey protein before you go to bed to help prevent the protein breakdown that naturally occurs while you sleep, increasing overnight muscle protein synthesis.
Question: What is a summary of what this article is about?
Eat a whey protein breakfast. Eat protein before your workout. Eat protein after your workout. Mix whey protein into your last meal of the day.

Problem: Article: Don't confuse taking a stand for integrity with "being defensive". Find a platform where you can communicate your side of the story. Since silence is not always so golden, it is good to have some things you can be prepared to say: "I do not believe that is true." or "This appears to be an unfounded (or vicious) rumor. Such things can do a lot of harm." Look people in the eye when you say that.Make sure your side of the story prevails. If people ask you about the rumor, you should stand up for yourself no matter what. If you brush it off or act like you don't want to talk about it, then people will believe it's true. People are more likely to tell rumors that are plausible, and that hinge on the existence of suggestive evidence. For instance, a rumor about a workplace affair will take off if the two people involved flirt in the office, or sit together every day at lunch. Once you determine what is feeding the rumor, take steps to remove it, if you can. Don't bother thinking "Well, they shouldn't assume that" or "I should be able to do what I want without them thinking such and such." The point is, they do, and as long as you continue the behavior, the rumor will continue to spread. Of course, if you're doing absolutely nothing to fuel the rumor, then there's nothing to change. And even if you are doing something to potentially cause the rumor, don't be hard on yourself if that's the case! If you have evidence that can prove that the rumor isn't true, then you should put it forth. For example, if people are saying your boyfriend isn't real, bring him to the next party. If people are gossiping that you don't know how to swim, throw a pool party. If you can produce a document that can prove the rumor false once and for all, don't think it's beneath your dignity to do so. Of course, one of the problems with rumors is that they are so hard to disprove. Don't scramble for evidence to the contrary if you simply can't get it. Yes, that's right. Verbalize or post the rumor in a prominent way. By acknowledging the rumor, you're taking away some of its momentum. Rumors spread like wildfire because the people who spread them do so in order to gain social status, and that depends on them having the "inside scoop." If you broadcast their "inside information" then they won't have any motivation to spread the rumor. Everybody will already know! Of course, if it's deeply painful, then you may not want the world to know. But if you think talking about it to everyone is the easiest way to prove it's ridiculous and to make it go away, then go for it. If you know who spread the rumor, then you may want to talk to the person who did it. Be civil and keep your head high and talk to the person honestly about why he or she spread the rumor and acknowledge the trouble it's caused without looking too upset. Say something like, "I know we're not exactly best friends, but spreading false rumors about me is not the way to resolve our issues." If you don't want to face the source alone, bring a few friends. Of course, don't put yourself in a dangerous or uncomfortable situation if you know that talking to the person in question will simply do you no good. Rumors can make people upset, angry, or even depressed. No matter what people are saying about you, keep your head high and remember who you are. Don't let other people determine your value in this life and stay strong, no matter what people are saying about you. Make sure to spend time with good friends, get enough sleep, and to maintain your self-esteem in spite of what people are saying about you. You may be so busy worrying about how to convince people the rumors aren't true that you haven't spent time taking care of yourself. Well, you've got to focus on yourself -- instead of the meaningless hurt caused by others -- if you want to go back to having a happy, healthy life.
Summary: Stand up for yourself. Determine what lends credibility to the rumor, and stop it. Prove that it's not true if you can. Broadcast the rumor. Confront the source. Take care of yourself.

Drinking water can actually prevent fluid building up around your eyes. One 8 ounce (230 g) glass before bed could help stop bags from appearing in the morning when you wake up. Puffy eyes often appear when you haven't gotten enough sleep. To reduce eye bags as you rest, sleep on your back with your head propped up on a pillow. Keep your head elevated all night. Salt can cause your body to hold more water. This, in turn, can cause swelling or puffiness around your eyes. Reducing salt in your diet may be able to stop eye bags before they even start. Cook your own food instead of eating out or buying prepared dishes. This will allow you to control exactly how much salt you add to your food. If you do order out, avoid adding extra salt to the dish. Avoid fried food, prepackaged snacks, canned soups, sauces, and processed meats like ham or bacon. These are all usually high in sodium. Look for low-sodium options when shopping, such as unsalted pretzels, low sodium soups, or sodium-free salad dressings. Smoke from cigarettes can irritate your eyes and cause swelling. If you smoke, now is the best time to quit. In addition to preventing eye bags, you'll also improve your general health and reduce your risk of developing wrinkles. Talk to your doctor if you want to quit smoking. They may be able to give you a prescription to reduce cravings or help you create a plan to quit. An occasional drink or night out won't hurt your skin in the long run, but too much drinking can cause dehydration. Dehydration can increase swelling and puffiness around the eyes. Aim to drink no more than 1 drink a day on average. If you have a few drinks, drink plenty of water the next day to counteract the effects. Mixed drinks might also contain salt, which can make your eyes look puffy. Exercising can reduce swelling in your body and improve circulation, which will make your eyes look less puffy. If you're not able to exercise regularly, try doing some yoga instead.
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One-sentence summary --
Drink a glass of water before you go to bed. Sleep for 7-8 hours a night with your head raised. Eat a low-sodium diet. Stop smoking. Reduce how much alcohol you drink. Exercise regularly.