Articles Categorized in: Blog

Protein Plus Carbs Equal Better Recovery

While bodybuilders are aware of the powerful benefits of consuming carbohydrate + protein supplementation before and after training, this nutrient combination does not feature so prominently in the minds of other athletes. Most athletes after a tough game or training session reach for a traditional, carbohydrate sports-type drink. However, this choice could limit an athlete’s recovery and subsequent performance. Protein Plus Carbs Equal Better Recovery This study involved two assessments that involved comparing the effects of taking a carbohydrate-only drink...
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How Much Weight Training Produces the Most Effective Strength Gains?

One question many strength coaches and athletes want answered is, what is the correct amount of training that will yield the most effective gains in strength? As strength gains lead to rapid muscle growth, bodybuilders should also want to know the answer to this question. How Much Weight Training Produces the Most Effective Strength Gains? A recent study completed a meta-analyses on all the available strength training research in an effort to find out what is the optimal prescription for...
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Twice-A-Week Weight Training For Adults to Improve Strength

Many older adults miss training because of the time factor. Many adults mistakenly assume that in order to see results from lifting weights, a person has to live in the gym, enduring two hour plus workouts, six days a week. Nothing could be further from the truth. Twice-A-Week Training for Adults to Improve Strength and Lean Mass Now, researchers from the University of Minnesota and the Mayo Clinic have recently shown that two short (30-minute) sessions a week in the...
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Muscle Building Faster With Protein and Carbs

I’ve documented the benefits of strategic carbohydrate for muscle growth and athletic performance previously on this web site. High Muscle Glycogen Stores Mean Better Performance During Intense Exercise Now, a recent study has demonstrated a direct association between optimal muscle glycogen stores and enhanced performance during intense exercise. This study investigated the effect of initial muscle glycogen stores on performance during repeated sprints and revealed some potential mechanisms behind glycogen’s effect on muscle fatigue. Worked at High Intensities In this...
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Sleep Deprivation Effects on Athletic Performance

One night without sleep is all that’s needed to reduce athletic performance the following day. Some athletes figure that a little partying the night before, won’t hurt their performance if their event or game isn’t until late in the afternoon the following day. These guys may want to think again. If you are having trouble losing weight, then you may need to consider your sleep habits as there is a clear link between lack of sleep and (unwanted) weight gain....
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Benefits of Antioxidants- Green Tea and Whey Protein

Researchers around the globe are starting to take notice of the effects of whey protein on health and athletic performance. Another protein supplementation study presented at the American College of Sports Medicine’s 50th annual meeting in San Francisco, California featured the performance enhancing benefits of whey. Whey is Better Than Egg Protein at Enhancing Antioxidant Capacity and Reducing Muscle Fatigue Dr. Rob Child and co-workers from the United Kingdom examined the effects of whey protein and egg protein supplementation (40...
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Pre-Exhaust Training Not as Effective as Straight Sets for Muscle Growth

The Pre-exhaust weight lifting technique typically involves performing a single joint exercises (such as the leg extension) prior to performing a related multi-joint movement (such as the squat or leg press). Some bodybuilders believe this increases the intensity placed on the working muscle and stimulates better growth. I’ve never been a big fan of pre-exhaust training simply because it fatigues the muscles and limits the amount of weight used in the multi-joint exercise, thus reducing the amount of overload placed...
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Research on CLA + Calcium + DHEA Benefits

For athletes, adequate supplementation of calcium for optimum performance is vital. Calcium is not only essential to bone maintenance it is indispensable to nerve conduction, muscle contraction and a myriad of other physiological functions. Calcium’s Key Role in Fat Loss Calcium also appears to have a key role in fat loss; low calcium intake retards your ability to burn fat for fuel. Everyday that calcium intake is inadequate, the body draws upon its own reserves within bone, to meet these...
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BCAA During Weight Training Boosts Protein Synthesis in Muscle

Quite a few years ago, science established that exercising with weights stimulated muscle protein synthesis. Soon after, we discovered that the presence of the essential amino acids during weight lifting amplified this muscle building response by 100%! High Stimulation of Muscle Protein Synthesis That’s important, as a high stimulation of muscle protein synthesis is the mechanism that ensures big gains in muscle mass. Now it appears clear that some of the essential amino acids are more important than others for...
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Supplementing with Whey and Casein for Better Fat Loss

More than 10 well-controlled clinical trials have shown that increasing the ratio of lean protein foods in the diet results in better fat loss. Not only does this strategy enhance fat loss and preserve lean tissue, it also improves blood lipid profiles that protect against heart disease. Getting Enough Protein with Supplementation Many bodybuilders think they get enough protein in their diets, yet they complain of a lack of results from all their efforts in the gym. A golden rule...
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