Omega 3S Might Fight Fatigue

Flaxseed Oil Softgels Nutrition Information
Many people supplement their diet with Omega-3 fatty acids from cold water fish. Whether or not you like seafood or supplement with Omega-3s, a study published in the Journal of the International Society of Sports Nutrition should be of interest to any active adult chasing a physical performance or physique goals.

Thirty male athletes in their mid-20s who trained an average of 17 hours a week supplemented their diet with 5 ml of seal oil containing 375 mg of EPA and 510 mg of DHA, or an olive oil placebo, for 21 days. Before and after this period, subjects were assessed with a time trial race and maximum voluntary contractions. Omega-3 supplementation increased maximal isometric contractions while decreasing the reduction of powder during Wingate test performance.

True Strength Moment: Many dieters make the mistake of avoiding all fats when trying to lose weight. Because your body uses dietary fat for numerous metabolic functions, cutting this macronutrient completely out of your diet probably isn’t a realistic long-term solution. Instead trade saturated fats for unsaturated fats like Omega-3s.

via @optimumnutrition


For all the good that exercise does, these benefits are balanced by muscle breakdown and oxidative stress. During recovery, muscles are rebuilt bigger and stronger with the help of amino acids from protein, and nutrients from a healthy, balanced diet can also counter the potentially damaging effects of free radicals. A study published in the journal Redox Report shows how creatine supplementation can suppress oxidation.

Researchers supplemented the diets of 32 lab rats with creatine monohydrate. Another 32 consumed their regular diet. All of the rodents performed weighted vertical jumps in water as their anaerobic exercise. Creatine supplementation inhibited the increase in blood markers of oxidation.

True Strength Moment: Regulars in the weight room typically supplement with creatine to help increase muscle size, strength and power. Whether this popular sports nutrition product’s antioxidant qualities carry over to humans is unknown.

via @optimumnutrition


Many weight training adults drink a protein shake within an hour of completing their workout. The protein source is usually rapidly-digesting whey, which is a complete protein and a good source of naturally occurring BCAAs. This helps kick start the process known as protein synthesis, which plays an important role in exercise recovery.

What if you drank a protein shake right before bed instead? A study published in The Journal of Nutrition had 44 male subjects in their early 20s consume a supplement containing 27.5 grams of protein and 15 grams of carbohydrates every night before bed during a 12-week progressive resistance training program. Some subjects got a placebo instead.

Compared to measurements taken before the program began, both groups realized muscle size and strength gains, and the most significant improvements were seen in subjects who got the protein/carb shake before bed.

True Strength Moment: The study abstract didn’t mention any post-workout supplementation or what type of protein subjects consumed before bed. Since the time you spend sleeping is the longest your body goes without nutritional support, a slowly-digesting micellar casein protein might be better than whey for this usage occasion.

Via @optimumnutrition

Suggested Product: ON’s Casein


20th Anniversary



عشرون عاما من التميز والتقدم بدعمكم و تواصلكم المستمر زبائننا الأعزاء نحتفل اليوم بعيدنا العشرين على تأسيس الشركة الأولى للأغذية الرياضية وتاليا نبذة عن تأسيس الشركة
عندما بدأت قبل عشرون عاما من اليوم شركة الأولى للأغذية الرياضية بممارسة أعمالها داخل الأردن, وكانت الأولى في الأردن ومعظم دول الشرق الأوسط المتخصصة بالغذاء التكميلي للرياضيين
حيث كانت البداية بإستيراد نوعيات مختلفة من المكملات الغذائية للرياضين والعمل بمجال الجملة والبيع للنوادي الرياضية وفي عام 1998 تم إفتتاح أول فرع لبيع التجزئة في عمان/العبدلي-مجمع الفريد وأصبحت الشركة رسميا الوكيل الحصري لشركة اوبتيمم نيوترشن
(Optimum Nutrition) في معظم دول الشرق الاوسط وشمال افريقيا وانتشرت فروع الشركة في الاردن و لبنان والعراق ومصر وليبيا وتونس خلال السنوات اللاحقة
تقوم فلسفة الشركة الاولى للأغذية الرياضية على مبدأ بسيط ,نحن نبحث باستمرار عن أفضل المنتجات العالمية و التي تحتل تراتيب متقدمة في التصنيفات العالمية, و بعد تجربتها من قبل كادرنا المتخصص نقوم بشراء كميات كبيرة لنحصل على افضل الاسعار وفى اللحظة التى يصبح فيها سعر المنتج متناسبا مع مجموعة الفوائد والمزايا والتوقعات التى يقدمها المنتج للزبائن, نقوم بتقديم عروضنا التي يتم تصميمها وفق إحتياجات الزبائن و التى بدورها تحمل خصومات هائلة لصالح المستهلك
نعمل فى الأولى للأغذية الرياضية حاليا مع أربعة وعشرين شركة عالمية من أصل أكثر من خمسمائة شركة تعمل في هذا المجال , حيث يتم إختيار الشركات بعناية فائقة بعد دراسة وافية عن المنتج و تركيبتة و أراء آلاف المستخدمين له حول العالم من خلال الإنترنت و بتجربته فعليا من قبل طاقمنا و دراسته بقسم الدراسات والأبحاث المختص بهذه العملية الدقيقه
وفي اللحظة التي تفشل فيها أية شركة في تقديم منتجات ذات قيمة مميزة و مواصفات عالية , يتم التخلى عنها فورا وإستبدالها بواحدة من الشركات الناشئة و المميزة
ولان العنصر البشري مهم جدا في تقديم خدمة ما قبل البيع وللتعرف على احتياجات كل عميل بدقة فإن فريق الأولى للأغذية الرياضية يتم ايضا اختيارهم بعناية فائقة ويتم تدريبهم لفترة زمنية طويلة قبل السماح لهم بتقديم خدماتهم للزبائن ويخضعون لمعايير صارمة في التقييم للحفاظ على مستوى رفيع من الاداء
اننا ندين بهذا النجاح الكبير الذي وصلنا اليه الى زبائننا الكرام الذين ابدو ثقتهم الكبيرة بطريقة عملنا ودعمهم لنا منذ البداية كمزود رئيسي لكل احتياجاتهم سواء في الاردن او باقي دول المنطقة
( زبائننا الكرام … شكرا جزيلا لكم )


Many weight room regulars know their workouts result in exercise induced muscle damage. The repair of muscle tissue during the recovery phase is where size and strength gains are realized. Amino acids from protein play an important part in recovery, and a study published in the journal Free Radical Biology and Medicineexplains vitamin E’s role.

According to researchers, without vitamin E the plasma membrane surrounding muscle cells wouldn’t properly repair itself. Every cell in your body has a plasma membrane, and vitamin E helps control not only the healing action, but what moves in and out.

True Strength Moment: The importance of the macronutrients protein, carbohydrates and fats is fairly well understood. This research suggests you shouldn’t underestimate the value of micronutrients in the form of vitamins and essential minerals.



Plyometric depth jumps can help increase maximum power output in lower body muscles. This can be advantageous to athletes participating in a wide range of individual and team sports. Consider the findings of a study published in the Journal of Strength and Conditioning Research before selecting your drop height.

After testing 30 recreationally active college aged men for maximal muscle strength, scientists had them perform a series of depth jumps from 4.7 inches to 32.2 inches in height. Stronger subjects realized maximal power output on higher drops compared to weaker subjects. So if you’re really strong, work with a 24.4 inch platform, and if you’re new to the gym a 12.5 inch height might be a good place to start.

True Strength Moment: Because everyone’s a little different, you’ll want to experiment with what you can achieve using a range within each target height. Keep going higher as your training gradually progresses and your power output increases.