Back in 1953, researchers discovered that London bus drivers had a greater risk of developing cardiovascular disease than conductors working the same bus. It was the difference between sitting all day and moving around. A new study published in The Lancet looks into the level of exercise needed to negate the effects of driving to work and sitting at a desk 8 hours a day.
Scientists analyzed 16 studies involving more than 1 million adult subjects and grouped them by level of daily exercise. They found that 60 to 75 minutes of moderate intensity exercise per day was enough to make up for the risk created by being inactive for more than 8 hours a day.
“Go heavy or go home.” Think old school bodybuilder saying is it based on real science or bro science? There’s only one way to find out. A study recently published in the Journal of Applied Physiology put it to the test with 49 experienced male weight lifters
Subjects were assigned to 12 weeks of whole body resistance training. Some worked with 30% to 50% of their one rep max (1RM) banging out 20 to 25 reps per set. Others used a heavier load of 75% to 90% of 1RM for between 8 and 12 reps per set. All sets were performed to failure.
After the training period, 1RM increased for both groups with the only difference being the bench press where low reps increased 1RM by 14 kg while high reps produced only a 9 kg increase on average. There were no differences in muscle hypertrophy or the post-workout hormonal response to exercise.
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Protein and amino acid requirements are established using a method known as indicator amino acid oxidation. To find out the amount of amino acids needed to maximize whole body protein synthesis after endurance exercise, researchers applied this tool to lab rats. Findings were published in The Journal of Nutrition.
After dividing the rodents into trained and untrained groups, researchers had their 4-legged subjects run a treadmill for an hour 5 days a week for 6 weeks. Immediately after running, the optimal amino acid intake for trained rats was 26.8 grams per kilogram of body weight.
Inactive rats only needed 15 grams of amino acids per kg of body weight to maximize protein synthesis, and trained rats at rest could get by with 13.3 grams. Humans aren’t rats, of course. What this research suggests is exercise increases your need for amino acids.
There’s a mindset in the weight room that more is better. This generalization holds up for the most part when you’re talking about progressive resistance. But what about when you’re using bands for power training? A study published in the Journal of Strength and Conditioning Research looks at high-load variable resistance as a part of a periodized training program.
Seven college basketball players added 30% of their one rep max (1RM) as band tension one weight room session per week. Another 7 continued their traditional periodized weight training program. Compared to the control group, subjects using bands realized significant increases in rate of power development as well as 1RM bench press, squat and deadlift. They also showed greater gains in muscle mass, 3RM clean and vertical jump height.
THE TRUE STRENGTH OF WHEY
Whey Protein Isolates (WPI) are the purest form of whey protein that currently exists. WPIs are costly to use, but rate among the best proteins that money can buy. That’s why they’re the first ingredient you read on the Gold Standard 100% Whey™ label. By using WPI as the primary ingredient along with premium ultra-filtered whey protein concentrate (WPC), we’re able to pack 24 grams of protein into every serving to support your muscle building needs after training. ON’s attention to detail also extends to mixability. This superior quality powder has been instantized to mix easily using a shaker cup or just a glass and spoon. There’s no doubt that this is the standard by which all other whey proteins are measured.
- Whey Protein Isolate (WPI) Main Ingredient
- Whey Protein Microfractions from Whey Protein Isolates & Ultra-Filtered Whey Protein Concentrate
- Over 4 Grams of Glutamine & Glutamic Acid in Each Serving
- More Than 5 Grams of the Naturally Occurring Branched Chain Amino Acids (BCAAs) Leucine, Isoleucine, and Valine in Each Serving
- The “Gold Standard” for Protein Quality
There have been many studies measuring the effects of caffeine on exercise performance. Quite a few used runners and cyclists as subjects. New research published in the Journal of the International Society of Sports Nutrition investigates whether this popular sports nutrition formula helps with anaerobic power and strength.
On 4 occasions separated by a week, 13 male subjects used a medicine ball to determine upper body explosive power, did vertical jumps to gauge lower body explosive power, had their one rep max on the bench press calculated and completed a Wingate anaerobic power test.
When they used a pre-workout 20 minutes before testing, there were significant improvements in anaerobic peak and mean power compared to no supplement and placebo conditions. According to this study, strength and power were not improved with caffeine.
Some people have digestive issues with dairy proteins. Like whey and casein, soy is a complete protein containing all of the essential amino acids. Because it is plant-based, soy doesn’t contain the lactose found in cow’s milk, which is the source of both whey and casein protein. A study published in the Journal of the American College of Nutritioninvestigates the hormonal impact on resistance trained men.
Ten weight lifters in their early 20s consumed 20 grams of whey protein isolate or soy protein isolate every morning for 2 weeks. Afterward, they did 6 sets of squats for 10 reps each using 80% of their one rep max. There was a lower testosterone response to exercise in the soy group. Also, whey protein tended to blunt production of catabolic cortisol during recovery.