CAFFEINE + CREATINE BOOSTS EXERCISE CAPACITY


  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…

HOW TO BURN FAT FOR ENERGY


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…

LEUCINE DRIVES PROTEIN SYNTHESIS


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…

DO YOU NEED TO TRAIN EVERYDAY?


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…

COLD BEVERAGES CAN HURT & HELP PERFORMANCE


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…

FIBRE, SAVING YOU FROM A TICKING TIME-BOMB DISEASE – DIABETES


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…

THE FIZZ GIVES YOU MORE AMINOS


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…

PAIR CARNITINE AND OMEGA-3 FOR FAT LOSS


Why? – 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…

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…

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 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…

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….

GREEN TEA’S 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…

THE BEST PRE-WORKOUT MEAL


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…

RESISTANCE & REST FOR BUILDING MUSCLE SIZE & STRENGTH


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…

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…

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…

How to Peak You Biceps


  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…