There have been many studies measuring the effects of caffeine on exercise performance. Quite a few used runners and cyclists as subjects. New research published in the Journal of the International Society of Sports Nutrition investigates whether this popular sports nutrition formula helps with anaerobic power and strength.

On 4 occasions separated by a week, 13 male subjects used a medicine ball to determine upper body explosive power, did vertical jumps to gauge lower body explosive power, had their one rep max on the bench press calculated and completed a Wingate anaerobic power test.

When they used a pre-workout 20 minutes before testing, there were significant improvements in anaerobic peak and mean power compared to no supplement and placebo conditions. According to this study, strength and power were not improved with caffeine.


Some people have digestive issues with dairy proteins. Like whey and casein, soy is a complete protein containing all of the essential amino acids. Because it is plant-based, soy doesn’t contain the lactose found in cow’s milk, which is the source of both whey and casein protein. A study published in the Journal of the American College of Nutritioninvestigates the hormonal impact on resistance trained men.

Ten weight lifters in their early 20s consumed 20 grams of whey protein isolate or soy protein isolate every morning for 2 weeks. Afterward, they did 6 sets of squats for 10 reps each using 80% of their one rep max. There was a lower testosterone response to exercise in the soy group. Also, whey protein tended to blunt production of catabolic cortisol during recovery.


What can you consume to promote weight loss? It’s not a pill or a powder. It isn’t even sold in stores. In fact, it’s pretty much free. According to a University of Michigan study published in the Annuals of Family Medicine water might be the key.

Although the association between hydration and weight isn’t crystal clear, an analysis of 9,528 adults who participated in the Centers for Disease Control and Prevention’s National Health and Nutrition Examination Survey showed obese people were more likely to be inadequately hydrated.

Their higher body mass index elevates water intake requirements. Researchers theorized obese individuals might be behaving like they’re hungry when they are thirsty. Read today’s Performance Blog for weight management research on meal timing.

Keep Protein Your Priority

You don’t have to count every single calorie and micronutrient to look great.
But protein consumption is the bedrock of any formidable physique, and it will pay off big time if you know yours and keep it dialed in.

“I’ve had great results by always getting at least a gram of protein for every gram of lean mass on my body,” many of you says. “I’m around 220 pounds and about 5-6 percent body fat, so I want to get at least 210 grams of protein each day. When I’m trying to add muscle, I dial it up even higher, as high as 300-310 grams a day.”This prescription may sound familiar, but very few people actually achieve it on a daily basis.

Track your protein intake for a few days to get an honest assessment of how much you’re getting, and adjust accordingly. Come what may, make hitting your number a priority.