One Month to a Bigger, Badder Chest


Chest training serves several purposes—aside from starting off your weekly gym schedule, of course. It makes crucial big muscles stronger, adds size that makes your whole upper body look more impressive, and ensures that any shirt looks like you’re wearing a full suit of armor underneath it! Here’s what it doesn’t have to be: complicated!…

Muscle Fatigue On Leg Day


It’s not unusual for weight room regulars to look forward to their turn on the bench press. Squats are another story. A study recently published in the journal Medicine & Science in Sports & Exercise suggests recovering from a leg day workout might not be the same as when your work upper body muscle groups….

HIIT is not for Everyone


With High Intensity Interval Training (HIIT), busy adults can get a good workout in about half the time it takes with steady state cardio. That’s an attractive benefit, especially when you consider how many people say they just don’t have time to exercise. New research from Iowa State University suggests the intensity aspect of HIIT…

Black Tea Boosts Weight Loss


There’s been quite a bit of research on the benefits of green tea. Now a new study published in the European Journal of Nutrition suggests the polyphenols found in black tea might also help with weight management. In lab mice, green tea polyphenols are absorbed into blood and tissue. But black tea polyphenols are too…

Protein Availability in Cooked Meat


Some people like a rare steak while others want theirs well done. The protein in that meat doesn’t really change, but a study published in The American Journal of Clinical Nutrition suggests that cooking can influence the bioavailability of amino acids for older adults.  On separate occasions, 10 volunteers between the ages of 70 and…

Calculating the Lifetime Cost Of Obesity


 Being overweight can certainly have a negative impact on your health. But what about the actual cost in dollars? A study published in the journal Obesity suggests the actual cost of obesity can include both medical care and lost earnings.  Using computer models, researchers determined that an obese 50 year old with normal blood pressure…

Hydration Habits of Elite Athletes


Some people have a specific amount of water or sports drinks they want to consume each day. Others drink when their coach tells them to, or just drink when thirsty. A study published in The Journal of Sports Medicine and Physical Fitness examines the habits of 253 athletes from a variety of different sports.Subjects were…

CHAMPION POWERLIFTER TAPERING TACTICS


Many types of athletes alter their training in the run-up to a big event. This reduction in training is often referred to as tapering. If you’re a competitive powerlifter, consider the findings of a study published in the Journal of Strength and Conditioning Research which explores the tapering practices of Croatian open-class champions. Researchers interviewed…

Foam Rolling For Recovery


It’s not unusual to see athletes rolling different muscle groups across a foam cylinder. Is there anything to this practice, or is it just another fad? A study published in the Journal of Strength and Conditioning Research shows what foam rolling can and probably won’t do for recovering muscle groups. Thirty-seven men raced forty 15-meter…

Can Excercise Change Eating Habbits


There’s an old saying that ‘you are what you eat’. Looked at another way, if you’re working hard to improve your fitness, will diet preferences be influenced by your progress? New research from the University of Missouri suggests that eating habits might change with regular exercise.  Researchers gave a group of male and female lab…

Tricking Yourself to Feel Fuller


Satiety is a feeling of fullness. It can be influenced by different types of food, and also by your expectations. Consider the findings of a new study presented at a meeting of the British Psychological Society that suggests what you eat might not be as important as what you think you ate. Researchers prepared 3-egg…

Pumping Iron for Metabolic Health


Endurance training improves metabolic health by promoting the development of new blood vessels. Resistance training builds muscle, and a study recently published in the journal Medicine & Science in Sports & Exercise suggests the effort can also leads to small vascular adaptations. Researchers assigned 36 males in their early 20s to a 12-week resistance training…

Males Vs Females for Muscle Endurance


A physically fit man is typically stronger than women of the same level fitness, but women have the upper hand when it comes to muscle endurance. Consider the findings of a study from the University of British Columbia conducted in collaboration with the University of Guelph and University of Oregon.  Researchers had 8 men and…

Make Your Arms Pop!


By: Saquan Mitchell, MuscleTech Ambassador One of the first body parts that gets noticed are your arms. While arms are a relatively small muscle group in the body, they are the most coveted. The arm consists of two major muscles: the biceps brachii and the triceps brachii. When training arms, most people tend to forget about the…

HIIT Triggers the Release of Endorphins 


You’ve probably heard the term runner’s high. It’s usually associated with long distance running. The release of endorphins in the brain is behind this effect. A new study conducted at the University of Turku shows that endorphins are also released during High Intensity Interval Training (HIIT).  Using positron emission tomography, researchers determined that HIIT significantly…

Nutrition’s Role in Muscle Building


Hitting the weight room is only one aspect of the muscle building process. You also have to take rest and nutrition into consideration. A study recently published in The Journal of Nutrition helps illustrate nutrition’s importance for maintaining and building lean mass.   Twenty-four healthy older men were given a drink containing 21 grams of…

Building Muscular Size, Strength and Endurance 


 You’ll find active adults with a variety of different goals working in the weight room to develop bigger muscles. If you’re in the game to get stronger, you might be interested in the findings of a study published in the journal Medicine & Science in Sports & Exercise.   Thirty-eight volunteers with no weight training…

Feel Good Bacteria Dietary Fiber


Most American adults only get about half the recommended daily amount of dietary fiber. A new study published in the journal Science provides interesting insight into how consuming dietary fiber might influence the bacterial environment of your digestive system. Researchers found that dietary fiber produces a short-chain fatty acid called butyrate that signals cells in…

BCAAs For Weight Training Recovery


The Branched Chain Amino Acids (BCAAs) Leucine, Isoleucine and Valine are valued by all types of athletes. Studies have shown that these essential amino acids can help with muscle recovery, but findings vary. A review of controlled trials published in the journal Nutrition takes another look at the potential of BCAAs.  Analyzing 8 different studies,…

Burning Calories After Workout


Your calorie burning efforts during exercise don’t end when you step off the treadmill or stop pedaling a stationary bike. The process continues with elevated resting energy expenditure. A study published in the journal Medicine & Science in Sports & Exercise examines the extended calorie burning effects of moderate intensity continuous aerobic exercise and High…

Calories Burned After Weight Training


Resistance training builds muscle and can also burn calories. Not just while working out, but also by increasing your resting metabolic rate. This resting rate typically makes up the majority of the day’s total energy expenditure. A study published in The Journal of Sports Medicine and Physical Fitness compares the effects of training with a…

Strength vs Endurance Performance


People who love to lift typically don’t look forward to cardio day. That’s also the trend among runners and cyclists on the days they set aside for strength training. A study from the University of Utah looks into this separation of performance traits using lab mice.   Researchers observed how effectively some mice protected their…

How to Stretch Sprinting Performance


You might have heard that stretching can have a negative impact on physical performance. Does this happen with all types of stretching, and how long does the effect last? A study published in The Journal of Sports Medicine and Physical Fitness offers insight into these questions.   Over the course of 3 days, researchers had…

Time Needed to Recover from Supersets 


As a general rule, you should allow at least 48 hours for each muscle group to recover from weight training. Exercising different muscles on different days is one way to work around this schedule, but a study published in the Journal of Strength and Conditioning Research suggests super sets might require a different approach.  Twenty-five…

The Science of Performance: Stretching Routine


Powered by MuscleTech Stretching after training is a great way to jump-start the recovery process and could actually speed your muscle growth. Right after training is an ideal time because your muscles are pumped, and manually stretching helps them expand the connective tissue and fascia that surrounds the muscle. This can also improve their shape…

Portion control tips for weight management


 Trying to guess accurate portion sizes for different foods can lead to consistent underestimating, which can make weight loss or weight management more difficult. Here are some serving size measuring tips offered by the U.S. Centers for Disease Control and Prevention.   You’ll need a full set of measuring cups or spoons, ranging in size…

Interval Training’s Impact On Appetite 


The phrase ‘working up an appetite’ can apply to manual labor as well as physical exercise. Overweight people wanting to get into shape and lose weight might worry that the work they put in at the gym might increase food cravings. A study published in the journal Medicine & Science in Sports & Exercise compares…

Dynamic stretching and range of motion


Track and field athletes have a couple different options for warming up before training or competition. One popular protocol involves dynamic stretching, and a study published in the International Journal of Sports Medicine recently tested its potential on 12 healthy volunteers.   Subjects applied four 30-second sets of dynamic stretching to ankle joints. Measurements taken…

Comparing Compound Pull Movements


 To get in more days of training and allow adequate time for recovery, weight lifters often split their workouts between upper and lower body muscle groups. You can also split training sessions between pushing and pulling movements. A study published in the International Journal of Sports Physiology and Performance compared the force production characteristics of…

Putting the spin on food choices


You’ve been told to eat your fruits and vegetables since childhood. That hasn’t stopped many adults from at least partially ignoring the advice. A Stanford University study published in the journal JAMA Internal Medicine suggests that when vegetables are described in exciting terms consumption increases.   On different days, beets, green beans and carrots were…

I am eating healthy but can’t lose weight


By Ibrahim Farrukh – Fitness and Nutrition Advisor [First Nutrition] “Help me! I can’t get more fit despite the fact that I eat healthy food and workout daily. A large portion of my dinners incorporate lean meats and loads of veggies. Alternate foods I eat are organic products, low fat dairy, nuts, beans, and entire…

Reducing Muscle Soreness


It’s not unusual to ache for a couple days after a demanding workout, especially if you’ve taken some time off from regular training. The condition is known as delayed onset muscle soreness (DOMS). A study published in the Journal of Agricultural and Food Chemistry suggests 200 ml of watermelon juice enriched with 3.3 grams of…

Reach Greater Heights with Plyometric Training


Depending on your sport, being able to jump higher can be a significant competitive advantage. Athletes who want to elevate their game often turn to plyometric box jump type exercises. A study published in the Journal of Strength and Conditioning Research looks into what 8 weeks of plyometric training has to offer.  Ten men and…

In between set rest and power training


Resting too long between sets can reduce the effectiveness of your power development workout. It’s also an easy way to annoy people waiting their turn on the equipment. If you’re not sure how to plan this element of your weight training, a study published in the Journal of Strength and Conditioning Research offers some guidelines…

Sleepless Nights Can Snap Your Strength


 A good night’s sleep is an important component of muscle recovery. Not getting enough sleep can also dull your focus. But what effect does sleep deprivation have on strength? A study published in The Journal of Sports Medicine and Physical Fitness takes a look using young Karate athletes as volunteers.   On separate occasions, subjects…

Caffeine’s Impact On Weight Training


Researchers have tested caffeine under a variety of individual performance and team sports conditions. What about women who want a boost in the weight room? A study published in The Journal of Sports Medicine and Physical Fitness investigates caffeine’s potential on a circuit of popular resistance exercises.  Eight women with at least a year of…

Polemetric Jumps for faster sprints


It’s no unusual for 20 and 40 meter races to be won by fractions of a second. What can you do to shave about half a second off your best time? A study published in The Journal of Sports Medicine and Physical Fitness suggests plyometric jumps using a weighted plate.   Two days apart, 10…

Oxegenated Water Helps Clear Lactate


All water that has been exposed to oxygen is oxygenated, but some water bottlers have increased the levels of oxygenation with oxygen gas. There are athletes who consume this type of water with the idea that it might improve athletic performance. A study published in the Journal of the International Society of Sports Nutrition looks…

Variable vs Traditional Weight Training


 If strength and power are important to success in your sport, a study published in the Journal of Strength and Conditioning Research might be of interest. The paper compares the effects of 6 weeks of bench press training with or without the use of elastic bands.   Twice a week, 16 youth league rugby players…

Fruits and Vegetables in a diet


 Around the world, many adults consume less than the recommended amount of fruits and vegetables. This can increase the risk of becoming overweight or obese. A study published in the European Journal of Clinical Nutrition looks into whether people increase their consumption of fruits and vegetables when trying to lose weight.   Analyzing results from…

Thermogenic effects of Green Tea and Caffeine


Weight loss is primarily accomplished in the kitchen and the gym. The idea is to burn more energy than you consume over a period of time. But it’s always interesting to read the latest peer-reviewed research on this topic, and a study published in The American Journal of Clinical Nutrition put two common supplements to…

Hormone Response to Weight Training


 Your body’s response to a session of weight training will vary by a number of factors. Some you have control over. Others you don’t. A study published in The Journal of Sports Medicine and Physical Fitness suggests whole body resistance training in the morning might produce a different hormonal response compared to afternoon or evening…

Recreational vs Trained Subjects


 Some research studies use weekend warriors as subjects. They usually call them recreationally active. Other studies use subjects with significant weight room experience. They are typically referred to as trained. A study published in the Journal of Strength and Conditioning Research measured the validity of a classic fatigue test from the 1970s that used recreationally…

Cocoa’s Impact On Muscle Damaged


Intense training breaks down muscle tissue. It’s build back stronger with rest and amino acids from protein. But it might be possible to negate the damaging effects of prolonged exercise before the recovery phase. Consider the findings of a study published in The Journal of Sports Medicine and Physical Fitness.  Fifteen elite soccer players between…

CAFFEINE FOR SUPRAMAXIMAL EFFORT


Caffeine has been shown to help with exercise performance, but its effectiveness varies depending on the type of exercise and conditions of the study. Research recently published in the International Journal of Sport Nutrition and Exercise Metabolism investigates caffeine’s impact on running performance at 115% of capacity.  Eighteen recreational male runners in the late 20s…

WHAT IS HYDROLYZED WHEY PROTEIN?


When you hydrolyze a protein, you break larger pieces down into smaller pieces. What might this process offer active adults who incorporate hydrolyzed whey into their supplementation strategy? A study published in Journal of the American College of Nutrition offers some interesting findings. Researchers gave 56 men with weight training experience a 30 gram serving…

MAXIMIZING YOUR RATE OF FAT OXIDATION


We’re all a little different in terms of physiology. That’s why some people have an easier time building muscle and losing fat compared to others. In addition to these individual differences, what we eat can have an impact on the maximal rate of fat oxidation during exercise. Consider the findings of a study published in…

CARDIOVASCULAR RESPONSE TO WEIGHT TRAINING


It goes without saying that pushing heavy stacks of plates is going to have an effect on your heart rate and blood pressure. And it makes sense that the impact will vary between upper and lower body exercises as well as for unilateral and bilateral movements. A study published in the Journal of Strength and…

HOW CAFFEINE HELPS AFTER ENDURANCE CYCLING


It’s been shown that consuming caffeine can help reduce muscle pain during exercise. A new study published in the Journal of Strength and Conditioning Research looks at its potential to help reduce muscle pain after a 164 km endurance cycling event. Subjects got 3 mg of caffeine per kg of body weight or a placebo…

We are now Mobile! First Nutrition Lebanon Mobile App Launched


Announcing the launch of First Nutrition’s Mobile App on both Apple Store and Google Store. Stay up to date with our latest articles, promotions and more. Subscribing to the app will enable push notifications to allow you to receive daily posts, weekly articles, and notifications. Use of location services is limited to for registration where…

REST INTERVALS FOR FAILURE TRAINING


You’ve no doubt heard the legendary weight room proclamation, ‘Go heavy or go home’. In fact, lifting heavy isn’t the only way to build muscle size and strength. So now the question becomes what’s the ideal rest interval for low-load failure training? A study published in the International Journal of Sports Medicine attempts to find…

IN-SEASON UPHILL SPRINT TRAINING


If you’re a team sport athlete already competing in your season, a study published in The Journal of Sports Medicine and Physical Fitness might be of interest to you. The findings will give you some idea of the performance enhancements that are possible with a short duration uphill sprint training program. Researchers had 14 college…

BETWEEN SETS REST FOR POWER TRAINING


Resting too long between sets can reduce the effectiveness of your power development workout. It’s also an easy way to annoy people waiting their turn on the equipment. If you’re not sure how to plan this element of your weight training, a study published in the Journal of Strength and Conditioning Research offers some guidelines…

PACING A 4-MINUTE TIME TRIAL


Pacing a marathon is going to be a lot different from the way you’d approach a 4-minute run. For those who compete in shorter-distance track events, a study published in the International Journal of Sports Physiology and Performance offers some practical pacing advice. On separate occasions, researchers had 5 male and 5 female recreational runners…

FITNESS LEVEL, IRON STATUS & GPA


Being a fit female with normal iron levels can make a difference of 0.34 in your grade point average (GPA). That could be enough to bump you up one letter grade. The study conducted by Penn State University and the University of Nebraska-Lincoln was published in The Journal of Nutrition. Researchers analyzed data on 105…

STAIR CLIMBING HIIT WORKOUT


To get the most out of a workout when you’re short on time, many active adults turn to interval training. Doing sprint intervals is an efficient way to support cardio fitness, and a study published in the journal Medicine & Science in Sports & Exercise tests a novel approach that involves climbing stars in intervals….

HIGH INTENSITY POWER TRAINING WORKOUT


Many athletes can enhance playing performance with greater power, and there’s more than one way to develop this attribute. Consider a study published in the Journal of Strength and Conditioning Research that compared traditional power training to a high-intensity power training circuit. Twenty-nine healthy men in their early 20s trained 3 times a week for…

INTERNAL VS. EXTERNAL FOCUS ON FORM


Maybe your personal trainer tells you to use a wider grip on the barbell. That’s an internal focus. If they instructed you to place your hands closer to the weight room’s walls, the focus would be external. The instructions are the same, but a study published in the Journal of Strength and Conditioning Research suggests…

STRETCHING WARM UP FOR SOCCER


How you prepare for competition on the pitch can make a big difference in your performance. A study published in The Journal of Sports Medicine and Physical Fitness compared the effects of static stretching to other warm up protocols. Analyzing 27 peer-reviewed papers published between 1995 and 2015, researchers determined that using dynamic stretching or…

YOUR CELL PHONE’S IMPACT ON EXERCISE


It’s easy to see how texting or talking on a cell phone during exercise could reduce the impact of the effort. A study published in the journals Computers in Human Behavior and Performance Enhancement & Health suggests multi-tasking with your phone can also have a negative effect on balance. Researchers had 45 college students text,…

BCAAS BOOST POST-WORKOUT POWER


The Branched Chain Amino Acids are Leucine, Isoleucine and Valine. They are sometimes included as components of intra-workout supplements because they can help spare muscle tissue during extended training. A study published in The Journal of Sports Medicine and Physical Fitness tested their ability to attenuate decreases in power production after strength training. Researchers assessed…

HYDRATION HABITS OF COMPETITIVE ATHLETES


Losing just 2% of your body weight through perspiration can have a negative impact on athletic performance. Do you have a strategy for keeping up with hydration needs? A study of 289 competitive athletes published in The Journal of Sports Medicine and Physical Fitness shows a tendency to drink less than what’s recommended. Subjects participating…

HIIT IMPROVEMENTS AT ANY AGE


Engaging in regular High Intensity Interval Training (HIIT) is an effective way to improve your level of fitness while promoting cardiovascular health. A new study published in the journal Medicine & Science in Sports & Exercise suggests there are no age barriers to the benefits of HIIT. Researchers recruited 72 men and 22 women between…

THREE DIFFERENT WAYS TO CHEST PRESS


There’s more than one way to get in a solid upper body workout. What’s the best chest press technique for bringing up a weak point? It depends. A study published in the Journal of Strength and Conditioning Research offers insight with a comparison between barbell, Smith machine and dumbbell workouts. Twenty seven men with weight…

DISTANCE BOOSTS RUNNING EFFICIENCY


Running is a popular type of endurance exercise, and a study from Liverpool John Moores University suggests runners who typically put in high mileage experience different benefits compared to active adults who run about one third of that distance. Findings were published in the Journal of Applied Physiology. Researchers measured thigh muscle activity and calculated…

6 Health Benefits of Cold Weather


Now that the thermostat is dropping and sweater weather has arrived (or is at least well on its way in many geographical areas), let’s try to look on the bright side. Cold weather, believe it or not, has quite a number of positives in the form of health benefits. Read on to learn how the…

HIIT MORE ENJOYABLE FOR NEWBIES


If you’re just getting back to the gym after an extended time away or decided to make a commitment to regular exercise for the first time, a McMaster University study published in the journal PLOS ONE suggests choosing High-Intensity Interval Training (HIIT) over moderate intensity steady-state effort. Researchers had young inactive subjects take on an…

RUNNING DECREASES JOINT INFLAMMATION


It’s not unusual for your muscles to ache a day or two after a demanding run. Inflammation is usually associated with that type of soreness. But new research published in the European Journal of Applied Physiology suggests running actually has an anti-inflammatory impact on leg muscle joints. Researchers from Brigham Young University measured markers of…

SQUATS WITH UPPER & LOWER INSTABILITY


Getting in your sets of squats while standing on a balance trainer is one way to change up a stale leg day routine. A study published in the Journal of Strength and Conditioning Research take this practice to another level by adding an unstable barbell to the mix and testing it against lower body instability…

BEST WAY TO REST BETWEEN SETS


How long you rest between sets of weight training exercises can have an impact on how much you’re able to lift. There’s a similar correlation with work capacity during CrossFit style workouts. According to a study published in the Journal of Strength and Conditioning Research, what you do during that rest interval can also make…

BARBELL VS. MACHINE DEADLIFT


Deadlifts are slated into many leg day routines. The exercise is excellent for developing lower body muscle size and strength. Because of the importance of deadlift form, a study published in the Journal of Strength and Conditioning Research compared traditional barbell deadlifts to two types of walk-in deadlift machines using both experienced and inexperienced subjects….

EFFECTS OF LATE NIGHT WORKOUTS


Exercise activates signaling between hypothalamus region of your brain and your pituitary and adrenal glands. But what happens when the only time you have available to work out is late at night? A study published in The Journal of Sports Medicine and Physical Fitness analyzed the effects using 20 male medical students. According to sleep…

N.O. BOOSTS YOUR BENCH PRESS


Nitrates and other nitric oxide supporting ingredients are popular components of many sports nutrition supplements. What can they do for your weight room workout? A study published in the Journal of Strength and Conditioning Research put nitrates to the test using a dozen recreationally active men on the bench press. Some subjects were given 400…

MEAL FREQUENCY IMPACTS DIET QUALITY


Most people sit down to 3 standard meals a day, but many active adults chasing fitness and physique goals divide those eating occasions into smaller, more frequent meals. An Australian study published in The Journal of Nutrition looks into associations between meal frequency including snacking and the nutritional quality of your diet. Analyzing data from…

EATING OATS CAN REDUCE CHOLESTEROL


Back in 1963, researchers found that substituting while bread with bread containing 140 grams of rolled oats lowered LDL cholesterol. Now a meta-analysis of 58 controlled trials published online in the British Journal of Nutrition attempts to get more specific on the cardiovascular benefits of eating oat fiber. Analyzing the diets of 4,000 subjects from…

FEWER CARBS CUTS INSULIN RESISTANCE


Insulin sensitivity is a condition where insulin can’t effectively regulate blood levels of the glucose the cells in your body use for energy and other functions. Since a couple hours of moderate intensity exercise actually increase blood sugar levels, a University of Michigan study published in the journal PLOS ONE looks into the impact of…

LOSE WEIGHT & BOOST TESTOSTERONE


Low levels of testosterone can lead to fatigue as well as decreased muscle and bone mass. Fortunately, your body’s natural production of this hormone can be altered through diet and exercise. A study presented at the Integrative Biology of Exercise 7 meeting in Phoenix, Arizona measured the effect of 12 weeks of aerobic exercise on…

TAPERING FOR POWERLIFTING COMPETITION


In the weeks leading up to a competition, many athletes reduce their training intensity and volume. When to start and how much to cut back is a matter of debate. A study published in the Journal of Strength and Conditioning Research offers these tips from open-class Croatian power lifting champions. Most athletes reduced training volume…

ENERGY DRINKS FOR 5K PERFORMANCE


Most studies on the performance enhancing benefits of caffeine are done with experienced athletes. A new one published in the Journal of Strength and Conditioning Research uses recreational runners and popular caffeine-containing energy drinks. Let’s see how much time it cut off their 5K effort. Thirteen men and 8 women in their early 20s consumed…

OPTIMIZING POST-WORKOUT GLYCOGEN RESYNTHESIS


Your body’s preferred fuel source for short bursts of intense effort is muscle glycogen. Consuming carbohydrates after exercise can help replace the glycogen used during a weight training workout, and a study published in the Journal of Applied Physiology provides insight into how you can optimize the process. During the first 4 hours following exercise,…

TIMING MATTERS WITH MUSCLES ADAPTATIONS


  Your body has a circadian clock that reacts to the time of day, and researchers from Northwestern University theorized that muscle tissue might work this way. This is because muscle cells operate more efficiently during the hours you are normally awake. The study was published in the journal Cell Metabolism. Researchers had lab mice…

REST PERIOD FOR ACTIVATING SPRINT SPEED


Elite soccer athletes trying to get an edge on reaching the ball sometimes try to trigger postactivation potentiation. The rest period after running 20-meter sprints with 30% body weight assistance is typically around 4 minutes. A study published in the Journal of Strength and Conditioning Research looks at the impact of over-speed sprints with a…

TAKE CONTROL OF YOUR METABOLISM


Your metabolism is always running, even while you’re asleep. Its rate is determined largely by your genetics. A thermogenic like caffeine or chili extract can temporarily increase the rate, but long-term alterations require lifestyle changes. That’s what a news release from the Texas A&M School of Public Health suggests. Because muscle burns more calories than…

WATER VS. COCONUT WATER FOR HYDRATION


Losing just 2% of your body weight in fluids can have a negative impact on performance. Realizing the importance of hydration for competitive athletes, a study published in the International Journal of Sport Nutrition and Exercise Metabolism put plain water up against coconut water to see which worked best. Ten male volunteers in their 20s…

How Much Protein Should You Consume Post-Workout?


New research reveals just how much protein you need after a workout to optimize muscle building. The conundrum surrounding post-workout nutrition isn’t so much about what to eat as much as how much to eat. You and I both know protein needs to be a priority following a workout, but the jury is still out…

STATIC STRETCHING REDUCES VERTICAL JUMP


If you play a sport where jump height is important, here’s a tip for your warm up: avoid old school against the joint static stretching. According to a study published in Medicina Dello Sport, the effort can reduce squat jump, countermovement jump and vertical jumping ability. Researchers had 42 athletes and 18 recreationally active adults…

How Much Water Do You Really Need?


Water is important. It makes up approximately 60% of your body weight. How much you need on a daily basis is a matter of debate. The Institute of Medicine recommends about 9 cups for women and 13 cups for men. Then there’s the 8 x 8 rule where you drink a total of eight 8…

EATING OATS CAN REDUCE CHOLESTEROL


Back in 1963, researchers found that substituting while bread with bread containing 140 grams of rolled oats lowered LDL cholesterol. Now a meta-analysis of 58 controlled trials published online in the British Journal of Nutrition attempts to get more specific on the cardiovascular benefits of eating oat fiber. Analyzing the diets of 4,000 subjects from…

MEAL FREQUENCY IMPACTS DIET QUALITY


Most people sit down to 3 standard meals a day, but many active adults chasing fitness and physique goals divide those eating occasions into smaller, more frequent meals. An Australian study published in The Journal of Nutrition looks into associations between meal frequency including snacking and the nutritional quality of your diet. Analyzing data from…

HOW MUCH SALT IS TOO MUCH?


For decades, experts have warned that too much salt in the diet can contribute to high blood pressure. A 25-year study recently published in the Journal of the American College of Cardiology offers more incentives for paying closer attention. The American Heart Association estimates the average American’s daily salt consumption at 3,400 mg a day,…

Banana Protein Pancakes


1 banana ½ cup oats 2 eggs ¼ cup Gold Standard 100% Casein (vanilla) 4 tbsp. from a carton of coconut milk Directions: Using a handheld blender or food processor, blend all ingredients together. Fry on a nonstick pan further non-sticked with some butter, coconut oil, or low-calorie cooking spray. Top with honey, maple syrup,…

RESISTANCE WORKOUT PLANNING TIPS


People who train with weights almost every day typically plan a spit into their workouts to avoid training the same muscle groups on consecutive days. Is this really necessary? A study published in The Journal of Sports Medicine and Physical Fitness compares the effects of consecutive whole body training to working all muscle groups on…

INTERVAL TRAINING FOR SWIMMERS


You can sprint intervals, cycle in intervals, even incorporate resistance into your interval training. For those who want to try something new and different, a study published in the Journal of Sports and Conditioning Research looks at what you can achieve from interval training in an Olympic sized pool. Scientists assigned 24 former competitive swimmers…

WORKOUTS FOR BUILDING STRENGTH


Depending on the goal you’re working toward, there are a number of different ways to structure a weight training workout. If you’re looking for a new program to change up a stale routine, consider the findings of a study published in the European Journal of Applied Physiology. In random order, 34 men with weight training…

WHEY & CASEIN CUT FOOD INTAKE


Protein helps rebuild muscle tissue from the breakdown of intense training. Rapidly digesting whey protein is popular post-workout to kick-start the recovery process, and slowly digesting casein can help keep the process going throughout the night while you sleep. An interesting study published in The Journal of Nutrition shows how both of these dairy proteins…

PROTEIN SYNTHESIS VARIES BY PERSON


As discussed in yesterday’s post, everyone’s a little unique in terms of how the body responds to diet and exercise. For some insight into how excess body fat might impact your transformation efforts, consider this study published in American Journal of Clinical Nutrition. Researchers fed 10 normal weight, 10 overweight and 10 obese subjects 170…

LOSE BODY FAT & KEEP MUSCLE


When you’re cutting calories, you’re likely to lose weight. But some of that weight is going to come from lost muscle mass rather than body fat. A study published in the journal Medicine & Science in Sports & Exercise suggests a tactic that can help preserve muscle mass while trying to shed body fat. Researchers…

How To Beat 8 Hours of Sitting


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…

RIGHT LOAD FOR FAILURE TRAINING


“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…

OPTIMAL AMINO ACIDS AFTER ENDURANCE


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…