Caffeine and creatine are two of the most extensively researched ingredients in sports nutrition. Some gym myths caution ambitious lifters against combining them, but a new study published in theEuropean Journal of Sports Science suggests there’s a potential for greater workout performance in the mix.

Although a single 6 mg per kg of body weight dose of caffeine increased endurance output on a stationary bike, subjects who’s been supplementing with 0.3 grams of creatine monohydrate per kg of body weight per day for 5 days increased performance to a greater degree than when creatine was used without caffeine.

For this study, a 175 pound guy would have consumed 23.7 grams of creatine per day. A general recommendation for creatine loading is to take 5 gram (one teaspoon) doses at each of your 3 main meals and before bed. That 20 gram amount is roughly similar to what this study suggests. On the other hand, 474 mg of caffeine may be outside your comfort zone. Caffeine tolerance is best assessed with a much smaller dose.

Related Products:

Optimum Essential AmiN.O. Energy         Optimum Micronized Creatine Powder       MusclePharm Creatine        BSN N.O.-Xplode 2.0


Burning body fat is one of the most intensely pursued goals in any gym. One popular strategy for fueling your workouts with fat involves early morning cardio on an empty stomach. A study published in The FASEB Journal looks at whether you can set your body clock for fat burning.

Researchers fed lab mice one of four diets for 18 weeks: high-fat fixed schedule, low-fat fixed schedule, high-fat no schedule and low-fat no schedule. All of the rodents gained weight, and the ones with unrestricted access to fatty foods gained the most. The surprise comes with the scheduled high-fat dieters gaining the least amount of weight, even though their caloric intake equaled what the mice on an unscheduled low-fat diet received.

True Strength Moment: By consuming fatty foods at the same time of day for the same duration, mice on a high-fat diet were able to convert more of that fat to energy than mice that adhered to a low-fat diet. This might be a good tip for timing your cheat meals.

Related Product

L - Carnitine 500 Tabs Nutrition Information

L-Carnitine is an important amino acid that can help transport fat to the muscle to be burned as energy. In promoting better utilization of body fat, it may aid in weight loss and improve athletic performance.


  • 500 mg of Pure L-Carnitine
  • Single-Tablet Serving Size
  • Provides Essential Calcium and Phosphorous


Amino acids from protein are the building blocks of muscle. After training, they help rebuild muscles bigger and stronger over a period of up to 48 hours. A protein is said to be ‘complete’ when it contains all of the Essential Amino Acids, and within this group are the Branched Chain Amino Acids Leucine, Isoleucine and Valine.

How can you tell which protein sources are best for building muscle? A study published in the journal Nutrition and Metabolism suggests choosing the one with the highest concentration of Leucine. Researchers determined this by comparing the protein synthesis stimulating effects of wheat (6.8% leucine), soy (8% leucine), egg (8.8% leucine) and whey (8.9% leucine).

True Strength Moment: Whey is the post-workout protein shake of choice because of its rapid rate of digestion. The fact that it includes such a high concentration of Leucine should not be a surprise to those who have experienced results from regular use of this popular complete protein source.


One of the biggest misconceptions about fitness is the belief that more is better. Many people believe they can speed up the process of getting in shape if they work out for hours at a time every day of the week. This “overkill” approach usually has the opposite effect, erasing the enthusiasm that they had headed into the gym on day one.

Rest days are good for both the body and mind. Training every day eventually starts to wear your body down. Even if you plan out your training program so you’re working different muscle groups each day, your body needs a rest day every so often. Exercise places a strain on the nervous system. It’s a form of stress, so taking a full day of rest several times a week is what the body needs to recuperate and grow.

The mind also needs a break from the intense stress of physical activity. You should always be excited about going to work out. Of course, we all have days when our enthusiasm isn’t always there. But when that attitude persists for several days in a row, you may need a couple days off to rest up and get it together.

The joints, tendons and ligaments of the body also need recuperation. Resistance training tends to put stress on these connective tissues so you have to be careful on how often and how heavy you train. Cardiovascular training can also be stressful on tendons and joints. Many runners who engage in long distance running every day eventually have ligament and tendon issues from insufficient recovery.

When you’re planning out your weekly training program, schedule one or two of rest days into your week. Space out your weight training and cardio workouts and don’t feel guilty about relaxing several days a week. Your body will thank you for it!


It’s been said that losing as little as 2% of your body weight in fluids can decrease performance by as much as 10%. Staying hydrated requires drinking, but does the temperature of the drink matter? A study published in the Journal of the International Society of Sports Nutrition suggests it depends on the type of exercise.

A total of 45 physically fit men in their early 30s were given either cold (39 degree) or room temperature (72 degree) water during an hour-long exercise session. In tests conducted afterward, subjects who drank cold water delayed an increase in their core body temperature by 30 minutes. This allowed them to perform better on a broad jump test and cycle for longer until exhaustion.

On the other hand, cold water didn’t help these subjects bench press more reps to failure. In fact, the cold water slightly decreased bench press performance. So go with a cold performance beverageon cardio day, and mix up a pre-workout powder in room temperature water before weight room conquest.

Try our ABB’s Diet Turbo Tea as a cold energizing beverage when you hit your training:

An Energizing Tea To Give You That Additional Kick!


  • 90 mg of Caffeine
  • Ginseng & Guarana
  • Electrolytes
  • No Carbs, Calories, or Sugar


Do you want to be the one contributing towards making India the diabetes capital? If not, then among the several strategies to help prevent this disease, a fiber rich diet is proved to be the most important one!
Penn State University researchers had 50 obese adults go on a reduced calorie diet. Half of them were on fibrous carbohydrates coming from whole grains, while the other half had refined carbs. The whole grain dieters not only lost more abdominal body fat than the refined grain eaters but most importantly also decreased their levels of C-reactive protein by an impressive 38% (An indicator protein for Type 2 diabetes and Cardiovascular disease risk). This is enough reason to switch over to more fibrous carb options.
To add pure fiber very conveniently to your diet you have an awesome option to supplement fiber as well! Try ON’s FITNESS FIBER to fiber-up your diet program and bring down your chances of acquiring this slow killer disease.


The effervescent delivery system is not just for aesthetic appeal and acceptance by taste buds, but its proved to amplify the absorption of nutrients.
– Eichman and Robinson studied the mechanism by which effervescence induces penetration enhancement of a broad range of compounds by using animal small intestinal epithelium. They found that CO2 bubbling directly onto the intestinal epithelium induced enhanced drug permeability due to an alteration of the paracellular pathway.
– ‘Efforsorb delivery’ is the technology effectively used by BSN to supply their BCAAs and other essential aminos more rapidly and completely. Featuring, a very well accepted pre-workout giant HYPER FX and great tasting amino supp AMINO X with the novel fizzy delivery system


– In order for your body to actually “load” carnitine into the muscles, it has to be accompanied by insulin.
– Omega-3 fatty acids come into the equation because they will improve the health of every cell wall and make them more sensitive to insulin. Having your cells be more sensitive to insulin allows your body to get the most energy production out of supplemental carnitine.
– A study in the Annals of Nutrition and Metabolism showed that combining carnitine, omega-3s, and polyphenols resulted in lower blood lipid levels and better cellular energy production, which has the implication of fat loss.
You won’t optimally benefit from taking carnitine unless you have attended to your omega-3s. These two are like fat loss giants with interesting synergistic effect to rip fat off.


Jump Higher With Greater Power

Team sports athletes who can get an edge on game day by jumping higher than an opponent will be interested to hear about a training protocol examined in the Scandinavian Journal of Medicine & Science in Sports. Researchers had 12 volunteer train 3 times a week for 7 weeks by adhering to either eccentric or concentric cycling.

A concentric contraction shortens the muscle, like when you’re curling a barbell toward the up position. An eccentric contraction lengthens the muscle. This happens when you try to decelerate an external force, such as putting the barbell down on the floor gently instead of allowing it to drop.

After being tested in trials of one-leg hopping, countermovement jumps and concentric cycling, scientists determined that eccentric cycle training improved leg spring stiffness and maximum power on multi-joint efforts, enabling higher jumping.

True Strength Moment: This is a relatively simple exercise to work into your routine and might be best applied during the off-season. Even if it doesn’t help you out-jump the competition, eccentric cycling might be an effective way to change up a stale cardio routine.


Effect Of Eccentric Contractions

When you’re curling a dumbbell up toward your shoulder, your bicep muscle is shortening. That’s a concentric contraction. An eccentric contraction occurs when a muscle is actively lengthening. This typically happens when the muscle is approaching the maximum amount of force it can generate. A study published in the journal Medicine and Science in Sports and Exercise analyzes the effect of high-force eccentric exercise on muscle cell growth.

Researchers had 9 recreational athletes perform 300 eccentric leg extension actions to work their knee extensors. Muscle biopsies conducted 24 hours into recovery showed increased satellite cell formation in Type II fast twitch muscle fibers, the type of muscle used for short bursts of strength and speed.

True Strength Moment: Satellite cells play an important role in the growth, repair and regeneration of muscle. If you can work some eccentric contractions into your muscle development efforts, the end result might help you get a little closer to your goals. You probably won’t have to do quite the number of reps used in this study.


Exercise Alters Your Amino Acids

You’ve seen how your muscles react to intense exercise. Can you image what’s taking place with competitors engaged in an ultra-endurance contest? A study published in the European Journal of Applied Physiologygives us some idea of what’s going on with the body’s supply of amino acids when athletes compete in grueling 24-hour events.

Nine male ultra-endurance athletes performed 12 sessions of running, kayaking and cycling. Researchers took blood samples before, during and after exercise, then made a final test 28 hours into the recovery phase. Blood levels of essential amino acids fell 14% during exercise, and glutamine dropped off 19%. All amino acid levels returned to normal after 28 hours.

True Strength Moment: Although there were no changes to amino acid concentrations in muscle tissue, treating yourself to a whey protein shake before prolonged exercise could provide some anti-catabolic support. Whey protein is a rich source of both essential amino acids, including the BCAAs, along with the conditionally essential amino acid glutamine, which is one of the most abundant amino acids in your body.

Related Products:

Superior Amino 2222 Capsules Nutrition Information100% Whey Gold Standard Nutrition InformationPerformance Whey Nutrition Information


Vitamin D For Muscle Strength

Our bodies can make vitamin D from the sun’s ultraviolet rays. But sunlight is so limited in northern climates during the winter months, your body might not produce any vitamin D at all. Here’s another issue: people with more body fat typically have lower levels of vitamin D because one form is stored in fat. A study published in the journal Clinical Nutritionlooked at what a daily dose of 4,000 IU did for overweight and obese resistance training subjects.

These 23 volunteers received either vitamin D or a placebo daily for 12 weeks. During this period, all subjects trained with weights. In the end, those supplementing with 4,000 IU of vitamin D lost more inches from around their waistline and gained a greater degree of strength than the placebo group.

True Strength Moment: The recommended daily dose of vitamin D was increased in 1997 to between 400 and 600 IU, depending on age. Some experts suggest increasing it even more to between 800 and 1,000 IU a day. While there are upper limits on what would be considered sensible, the nutrient needs of active adults outweigh those of less active individuals. That goes for micronutrients as well as the macronutrients protein, carbohydrates and fats. This study seems to back up that theory.


EGCG Focuses More Than Attention

Epigallocatechin-3 gallate, known by the acronym EGCG, is a key component of green tea. In addition to the compound’s metabolic qualities, it’s said to have memory and brain boosting potential. A study published in the journal Molecular Nutrition & Food Research tested EGCG in the lab and on mice trained to locate hidden objects. Both experiments showed an increase in the production of neural progenitor cells, resulting in improved cognitive function.

True Strength Moment: Neural progenitor cells work like stem cells in the brain, where they can change into different types of cells. This research suggests that increasing their production has a positive impact on learning, memory and object recognition. Those who appreciate an anytimeboost of energy and alertness from green coffee and green tea extract might have more than improved mental focus and calorie burning working in their favor at the gym.


You want to put your best effort into every workout. Sometimes, this can be a bigger than usual challenge due to long work days, stress and lack of sleep. There’s nothing worse than getting ready to train and feeling like you’re already spent.

Carbohydrates are your body’s primary source of energy. One of the best ways to make sure you have enough energy for training is to consume complex carbs throughout the day. Carbs are stored in muscle cells as glycogen which your body burns as fuel during anaerobic efforts like weight training and high-intensity cardio.

Even if you’ve skipped meals throughout the day, you can still get in a good pre-workout meal to save the day and provide the energy you need for training. By combining complex carbohydrates with a quality source of protein you give yourself the benefit of exercise energy and amino acid muscle support.

Stay away from simple sugars like candy, fruit juice and other rapidly-digesting carbohydrate foods. These options promote spikes in blood sugar levels that are often followed by an energy crash. You don’t want to run out of energy before you’re through hoisting plates.

Instead, go with complex carbohydrates that will be digested at a much slower rate and can provide a more sustained level of energy. Foods such as oatmeal, oat bran and Ezekiel bread are great choices for your pre-workout meal.

Along with those complex carbs, make sure to get in some protein to provide your body with amino acids that can provide anti-catabolic support during your workout and also help kick-start the recovery process that begins afterward. Egg whites, protein shakes and tuna fish are all great choices.

My favorite pre-workout meal consists of 5 to 6 egg whites, 1/2 cup of oatmeal and either 1/2 cup of blueberries or one slice of Ezekiel bread. I eat this 60 to 90 minutes before starting my workout and have plenty of energy to give my training session 100%.


What’s the best weight load and rest interval for developing muscle size and strength? The answer depends on a lot of things, and is likely a little different for everyone, but a study published in theJournal of Strength and Conditioning Research offers some tips for beginners or anyone looking to change up a stale routine.

Scientists recruited 6 males in the mid-20s and had them perform 4 different weight training sessions on different days, all equalized for volume (sets x reps x load). Strength sessions involved 8 sets of 3 reps at 85% of 1RM. The muscle size routines were 3 sets of 10 reps at 70% of 1RM. One day, subjects were allowed a minute of rest between sets. On other days, they were allowed 90 seconds.

The biggest increases in testosterone came from the muscle size session using a short rest interval. The lowest was the strength session with short rest interval. So if you’re looking to boost your natural production of testosterone in the weight room, keep the rest interval about a minute in length. Recovery is going to take up to 48 hours either way.


Body Fat Weighs Down Recovery

Whether you’re hoisting a stack of plates or swimming laps, a demanding session of exercise is going to elevate your heart rate and leave you winded. According to a study published in the International Journal of Sports Medicine, body fat helps determine how quickly you recover from these conditions.

Fourteen professional cyclists were recruited to perform 30-second all out sprints. After determining levels of body fat, researchers calculated the time it took excess oxygen consumption and heart rate to return to normal. They found that body fat impedes heart rate recovery and delays the return to normal breathing.

True Strength Moment: While it’s next to impossible to reduce levels of body fat to zero, professional cyclists are known to be some of the leanest athletes around. How does your waistline compare? If you’re starting to let your diet get away from you, this might be the incentive you need to dial in that diet a little tighter.


L-Carnitine is an important amino acid that can help transport fat to the muscle to be burned as energy. In promoting better utilization of body fat, it may aid in weight loss and improve athletic performance.

Related Product

L - Carnitine 500 Tabs Nutrition Information


  • 500 mg of Pure L-Carnitine
  • Single-Tablet Serving Size
  • Provides Essential Calcium and Phosphorous


Grilling's Influence On Belly Fat

Summer’s the time for grilling steaks, fish filets and ribs over flaming charcoal, but a study published in the Proceedings of the National Academy of Sciences cautions against preparing a lot of your meals this way. Research on lab mice found that a byproduct of dry heat cooking called methyl-glyoxal can contribute to abdominal fat buildup and insulin resistance over time – four generations, in the case of these lab rats!

True Strength Moment: While the rodent subjects in this study probably ate barbequed items almost exclusively over four lifetimes, you probably don’t cook out on the grill all that often. Still, this study offers cautionary insight into how too much of a good thing can turn against your goals for living a fit, healthy lifestyle. If a little is good, more isn’t always better.

Myofusion – The New ProBiotic Series: The Perfect Protein To Take Between Meals & Pre- & Post-Workout!

Gaspari Nutrition MyoFusion Probiotic Series

MyoFusion® Probiotic Series is a revolutionary protein formulation with a highly powerful blend of six amino acid packed sources of protein. Gaspari Nutrition only uses the absolute best sources of protein which is why each serving contains 24g of muscle building protein. To further enhance the revolutionary formula is the durable and patent protected Ganaden BC30 (Bacillus coagulans GBI-30, 6086) probiotic to help support digestive health and immune system function.*† This advanced probiotic is strong enough to survive manufacturing, doesn’t require refrigeration, is shelf stable, and survives stomach acids to deliver beneficial bacteria to your digestive system all the while having REAL clinical research to back up those claims. Real athletes not only need support for recovery and fueling their muscles, but must also consider JUST THE FACTS to support their healthy lifestyles.* This is why MyoFusion® Probiotic Series has set the new standard for high quality and great tasting proteins for all elite athletes and health enthusiasts around the world. Would expect anything less from Gaspari Nutrition? Absolutely not because you know we are 100% committed to delivering cutting edge innovation with the highest quality standards in the world.


  • Incredible Taste, Mixes Easily.
  • Advanced six stage protein blend.
  • Patented Ganeden BC30 (Bacillus coagulans GBI-30, 6086) Probiotic to support immune system function and digestive health.*†
  • Features Whey Protein Concentrate, Brown Rice Protein Concentrate, Whey Protein Isolate, Casein Milk Protein Isolate, Egg Albumin, and fast acting Whey Protein Hydrolysate.
  • Over 9 grams of essential Amino Acids (EAAs) to support recovery.*
  • Gluten and Aspartame free formula.
  • Manufactured in a SQF 2000 facility.

How to Peak You Biceps

Professional Bicep Workout with Charles Glass and Tobias Young


If you have a “show piece” muscle it’s likely to be the biceps. That’s the muscle everyone flexes when someone challenges them to “make a muscle.” The shape of this muscle can really contribute to the impressiveness of your arms even more than sheer size. Nothing makes your arms look better than a biceps peak.

Like any other muscle, it takes the right exercises to develop a biceps peak. These movements will focus more on a peak contraction as opposed to just moving lots of weight. Add one of these peaking exercises at the end of your biceps workout and watch that peak grow!

Concentration Curls – This is the premier movement for developing a biceps peak. You can perform it standing or seated. If you choose standing, bend over at the waist with your free arm supported on your leg. Hold a dumbbell in your other hand with the palm facing in so the wrist is supinated. Keeping your elbow stable and your upper arm perpendicular to the floor, slowly curl the dumbbell up to your shoulder, flexing your biceps at the top. Use an amount of weight that lets you focus on the muscle while still maintaining perfect form.

You can also do concentration curls while seated. Placing your elbow firmly against your inner thigh, bend over at the waist and slowly curl the dumbbell up. With this version, your arm is stabilized with the elbow of your curling arm against your thigh. The standing version requires more concentration.

Preacher Curls – Although the preacher curl exercise is known for developing the lower area of the biceps, it can be modified to focus more on a peak. Using the steep end of the preacher curl bench, drape your upper arms over top and curl the dumbbell or barbell slowly up, feeling the peak contraction in your biceps at the top of the movement. As with the concentration curl, use a moderate resistance that allows you to really feel the muscle peak contract.

Lying Cable Curls – Position a flat exercise bench under a cable apparatus with a straight bar attached. Grab the bar with a moderately close grip and lie on your back atop the bench. With the elbows of both arms facing the ceiling, slowly curl the bar down to your forehead. Maintain elbow position throughout the exercise to better feel the biceps peak contract at the completion of each rep.