CHAIN TRAINING BOOSTS STRENGTH


You’ve probably seen pictures of bodybuilders with huge chains draped over their shoulders. Although this makes for a memorable image, there are some physiological benefits to working out with heavy chains. Researchers at Ohio State University and Texas A&M suggest what might and might not be achieved through chain training. Compared to traditional barbell weight…

TIMING STRATEGY FOR ESSENTIAL AMINO ACIDS


Your body can’t produce essential amino acids. They can only be taken in through diet. Although protein can be used for energy, your body prefers to use carbohydrates which get broken down into sugars faster than proteins are broken down into amino acids. So how long does it take for essential amino acids to stimulate…

PACING HIIT TRAINING FOR GAINS


High Intensity Interval Training (HIIT) combines what’s typically a period of all-out effort with low to moderate intensity active recovery. These sets of intense to moderate effort can help you realize what you’d get out of a long steady state cycling session in about half the time. But do you have to go all out?…

DOES FASTED CARDIO BURN MORE BODY FAT?


Doing cardio on an empty stomach, usually first thing in the morning, is supposed to help you burn more body fat than eating before your run, ride or swim. But is this scientific fact or just another popular gym myth? A study published in the Journal of the International Society of Sports Nutrition compared the…

HOW TO PACE SPRINT INTERVALS


Challenging your fitness level with a series of all-out sprints on a stationary bike is a great alternative to treadmill running. It’s also likely to get you in and out of the gym faster. But how well do you know yourself in terms of estimating recovery? A study published in the Journal of Strength and…

10 Foods to Eat Before Your Workout


Ready to pump some iron? Not so fast! While many of you probably skip a pre-workout snack, it’s extremely important that your body has the right combination of protein and carbs to provide a steady stream of energy during any kind of exercise. Not sure what to eat? Below, we’ve listed ten snacks (great for those…

LOSE BODY FAT, NOT MUSCLE MASS


It’s been said that the typical person can lose almost as much muscle mass as body fat on the typical diet. Of course, you don’t consider yourself typical in any way. But to play it safe for post-holiday dieting, a study published in the American Journal of Clinical Nutrition suggests supplementing with this stack of…

WHEY CONSUMPTION GOES WAY BACK


Although instantizing powdered protein for easy mixing and isolating undesirable elements out of the formula are fairly recent advancements in sports nutrition science, consuming whey protein is not a new phenomenon. According to research published in the journal Scientific Reports, Europeans have been drinking milk from cows, goats and sheep for 5,000 years. Scientists used…