فوائد المكملات الغذائية للرياضيين


يعتقد العديد من اللاعبين ان المكملات الغذائية قابلة للاستغناء و ليس يحتاجها اى شخص, و هذا اعتقاد ليس صحيح تماما و قد يكون غرور هؤلاء اللاعبين هو المانع الاكبر امامهم من شراء المكملات نظرة لخبرتهم فى هذه الرياضة و مدة تدريبهم الطويلة و لكن هناك اسباب فى غاية الاهمية لشراء المكملات الغذائية و منها الاتى:…

EVERYTHING YOU NEED TO KNOW ABOUT BULK UP


To achieve your goal of bulking up, please keep in mind that gains take time, perseverance and a synergistic routine of working out, eating well and correct supplementation. However, there are some core principles to keep in mind for weight gain: Make certain that you are consuming 1 gram of protein per pound of body…

TEMPORARY RELIEF FOR DOMS


Anyone who’s pushed limits in the weight room is familiar with Delayed Onset Muscle Soreness (DOMS). The aching can start to kick in anywhere from a couple hours to days after training, and is usually strongest between 24 and 72 hours post-workout. A study published in the Journal of Strength and Conditioning Research offers two strategies for…

PEPPERMINT INCREASES PERFORMANCE


Sometimes a simple change can produce meaningful performance benefits. Take peppermint, for instance. A study published in the Journal of the International Society of Sports Nutrition suggests that this common natural herb is capable of increasing exercise performance, at least on cardio day. After consuming 500 mL (about 17 fl. oz.) of water enhanced with 0.05 mL…

LEUCINE FOR STEADY STATE CARDIO


If your idea of cardio day is an hour-long jog or bike ride, a study published in The American Journal of Clinical Nutrition suggests supplementing with the Branched Chain Amino Acid (BCAA) leucine and other Essential Amino Acids (EAAs) can increase your body’s protein synthesis response during the recovery phase. Researchers had 8 healthy adults cycle on a stationary…

TRAINING FOR HEALTHY HORMONES


Epidemiologists estimate that approximately 80% of all common diseases are linked to body fat and an inactive lifestyle. Fatty adipose tissues produce hormones that directly influence metabolism. A study from the National Center for Tumor Diseases illustrates how significant this impact can be. A group of 439 overweight female subjects was divided into three groups:…

DON’T GET BOXED IN ON CARDIO DAY


Spending too much time on a treadmill, stationary bike or elliptical machine can get boring. Change up your cardio day like you do with your resistance training program. An article published in the March issue of NSCA Connect can help you put together a challenging boxing interval training workout for building cardiovascular fitness. Taking slightly different approaches…

WHAT MAKES AN ATHLETE ELITE?


What qualities separate the very best players from good ones? Work ethic, determination and natural ability, sure. But a study published in the journal Medicine and Science in Sports and Exercise suggests a player’s ability to rapidly act on visual cues might also factor into the top competitor equation. Researchers recruited 8 elite soccer athletes along with…

BCAAS + ANTIOXIDANTS MAY BURN FAT


Exercise increases your body’s utilization of fat, and high-intensity exercise can enhance the effect. Can sports nutrition help you take it to the next level? A study published in theJournal of the International Society of Sports Nutrition offers some interesting insight into the question. Using both trained and untrained subjects, researchers had some of these adult…

HOW TO CHOOSE THE BEST CORE ACTIVATION EXERCISES


Power is generated from the core, so training this muscle group can benefit performance in a variety of team sports. Need another reason to work trunk muscle training into your routine? The U.S. Department of Health and Human Services suggests it’s beneficial for injury prevention. With so many exercises to choose from, a study published…

THE DAMAGE DONE BY DINING OUT


If you’re like most people, you probably dine out at restaurants 4 or 5 times each week. Those are the numbers aLivingSocial Dining Out Survey reported recently. Factor in an estimate made by the U.S. Department of Agriculture that adds 2 pounds per year for each additional meal eaten outside of your home’s kitchen, and you’ve…