MUSCLE FATIGUE DIFFERS FROM CENTRAL FATIGUE


Failure training can provide hands on experience with muscle fatigue. At a certain point, whatever muscle group you’re working can’t complete a full rep. But when you feel like collapsing to the floor after an especially demanding workout, that’s central fatigue telling you it’s time to hit the showers. An interesting study published online at ScienceDaily.com helps…

CREATINE ON A HIGH-PROTEIN DIET


Creatine is an organic acid naturally produced in your body by amino acids. It supplies energy to all cells, especially muscle cells where it increases the formation of ATP. Protein is also composed of amino acids, and a study published in the Journal of the International Society of Sports Nutrition looks at the safety of creatine supplementation while…

PROTEIN BEHIND DISTANCE & SPEED


There’s at least one type of completion where muscle mass holds back your performance. Even with greater strength and more muscle, sprinters can’t win a distance race against marathon-trained athletes. According to research published in the Proceedings of the National Academy of Sciences, these athletes are separated by a protein called PGC-1alpha. Aerobic endurance-trained effort is…

HOW MACRONUTRIENTS IMPACT YOUR ENERGY


Everyone’s favorite choice for energy is caffeine. Your options include coffee, tea, soda and performance beverages formulated for pre-workout use. Nutrient savvy athletes recognize carbohydrates as a reliable source of lasting energy, especially if you go with slowly digested complex carbs from sources like sweet potato, asparagus and brown rice. A study published in the…

ROCK YOUR CARDIO DAY


You’ve got plenty of options for cardio day. There’s treadmill and trail running, stationary bike and road cycling, lap swimming and jumping ropes. If you’ve got rhythm and a set of drums, a study published in theInternational Journal of Sports Medicine suggests playing rock star can burn a significant amount of calories. Researchers had 22 young…

ANOTHER REASON TO GIVE UP SODA


If the empty calories and carbonation of soft drinks are holding you back in the gym, a study published in Diabetologia, the journal of the European Association for the Study of Diabetes, will give you something else to consider. Researchers suggest that consuming just one, or one extra, sugar-sweetened soft drink per day can increase your…

DON’T START RACE DAY CATABOLIC


The time you spend sleeping is also the longest your body goes without nutrition. This potentially catabolic situation is best handled with a slow digesting protein before bed and a high-protein meal in the morning to break this fast. Cortisol is a catabolic hormone produced in response to stress, including intense exercise, and it can decrease amino…

MORE WOMEN GOING HIGH-PROTEIN


What bodybuilders have known for decades is now common knowledge: Increasing the amount of protein in your diet can support weight loss and weight maintenance. A study published in the Journal of Nutrition Education and Behavior reports that 43% of the women surveyed from a nationally representative sample of 1,824 participants consumed protein to help prevent weight…

PARTIAL VS. FULL RANGE OF MOTION


After you’ve been stuck at a plateau for a while, you might be tempted to cheat your way to the next level. While you’ll probably be able to manage greater resistance and/or more reps per set by shortening the range of motion, a study published in the Journal of Strength and Conditioning Researchsuggests you’d be better…