PROTEIN TYPE & TIMING TIPS


There’s always been a lot of confusion about which protein to use, how much and when. The December edition of the Journal of the International Society of Sports Nutrition published a review of studies to determine the validity of previous research. The conclusions outlined here should be of interest to anyone with a goal of developing muscle…

ZMA: How Can it Help You


  A lot of bodybuilders have tried prohormones, hoping to find a legal and effective way of increasing their testosterone levels. However, new research has surfaced indicating that prohormones may not be the best choice for athletes looking to enhance their anabolic hormone levels and muscle strength, since there are many side-effects associated with prohormone…

ANTIOXIDANT EFFECT OF LIFTING


Free radicals are released when your body is under stress, including those times when you’re trying to reach a new personal best under a stack of plates. Left unchecked, these free radicals can cause oxidative stress which can end up damaging cell DNA. A study published in theInternational Journal of Sport Nutrition and Exercise Metabolism describes…

PUTTING BETAINE IN THE MIX


Betaine was included in Platinum Hydrobuilder, ON’s all-in-one muscle recovery formula, because regular use can promote exercise performance. A recent study published in the Journal of Physiology illustrated this point using lab rats supplemented with and without beetroot juice, which is a rich source of dietary nitrate, magnesium, potassium, vitamin C and betaine. For 5 days, some rodents…

Anti-catabolic Supplements


Casein protein: An extremely slow digesting protein have demonstrated steady release of amino acids for an incredible 7 hours. While whey protein may increase protein synthesis to a very high degree,  micellar casein is much more important in preventing muscle breakdown especially when taken before bed. Glutamine: 61% of your skeletal muscle is glutamine! Glutamine is majorly…

COMBINING CIRCUIT & INTERVAL TRAINING


Setting up a circuit of resistance training exercises can provide you with a great workout while getting you out of the gym much faster than working a more traditional series of sets and reps. So can interval training, where you alternate between high and low intensity. Which works best? A study published in the Journal of…

SHAKES DELIVER AMINO ACIDS FASTER


Whey protein is popular with all types of athletes because, in addition to being a complete protein source containing all of the Essential Amino Acids, it digests rapidly so those aminos can go right to work supporting muscle recovery. How fast? A study published in the International Journal of Sport Nutrition and Exercise Metabolism compared the amino…

THE IMPORTANCE OF GLUTAMINE


The mammalian target of rapamycin, more commonly known as mTOR, plays an important role in regulating cell growth and protein synthesis. mTOR Complex 1 (mTORC1) is the part of this function responsible for integrating nutrient, growth factor and energy input. The BCAA leucine has a reputation for stimulating protein synthesis, and it’s a key modulator…