TIMING MATTERS WITH MUSCLES ADAPTATIONS


  Your body has a circadian clock that reacts to the time of day, and researchers from Northwestern University theorized that muscle tissue might work this way. This is because muscle cells operate more efficiently during the hours you are normally awake. The study was published in the journal Cell Metabolism. Researchers had lab mice…

REST PERIOD FOR ACTIVATING SPRINT SPEED


Elite soccer athletes trying to get an edge on reaching the ball sometimes try to trigger postactivation potentiation. The rest period after running 20-meter sprints with 30% body weight assistance is typically around 4 minutes. A study published in the Journal of Strength and Conditioning Research looks at the impact of over-speed sprints with a…

TAKE CONTROL OF YOUR METABOLISM


Your metabolism is always running, even while you’re asleep. Its rate is determined largely by your genetics. A thermogenic like caffeine or chili extract can temporarily increase the rate, but long-term alterations require lifestyle changes. That’s what a news release from the Texas A&M School of Public Health suggests. Because muscle burns more calories than…

WATER VS. COCONUT WATER FOR HYDRATION


Losing just 2% of your body weight in fluids can have a negative impact on performance. Realizing the importance of hydration for competitive athletes, a study published in the International Journal of Sport Nutrition and Exercise Metabolism put plain water up against coconut water to see which worked best. Ten male volunteers in their 20s…

How Much Protein Should You Consume Post-Workout?


New research reveals just how much protein you need after a workout to optimize muscle building. The conundrum surrounding post-workout nutrition isn’t so much about what to eat as much as how much to eat. You and I both know protein needs to be a priority following a workout, but the jury is still out…

STATIC STRETCHING REDUCES VERTICAL JUMP


If you play a sport where jump height is important, here’s a tip for your warm up: avoid old school against the joint static stretching. According to a study published in Medicina Dello Sport, the effort can reduce squat jump, countermovement jump and vertical jumping ability. Researchers had 42 athletes and 18 recreationally active adults…

How Much Water Do You Really Need?


Water is important. It makes up approximately 60% of your body weight. How much you need on a daily basis is a matter of debate. The Institute of Medicine recommends about 9 cups for women and 13 cups for men. Then there’s the 8 x 8 rule where you drink a total of eight 8…

EATING OATS CAN REDUCE CHOLESTEROL


Back in 1963, researchers found that substituting while bread with bread containing 140 grams of rolled oats lowered LDL cholesterol. Now a meta-analysis of 58 controlled trials published online in the British Journal of Nutrition attempts to get more specific on the cardiovascular benefits of eating oat fiber. Analyzing the diets of 4,000 subjects from…

MEAL FREQUENCY IMPACTS DIET QUALITY


Most people sit down to 3 standard meals a day, but many active adults chasing fitness and physique goals divide those eating occasions into smaller, more frequent meals. An Australian study published in The Journal of Nutrition looks into associations between meal frequency including snacking and the nutritional quality of your diet. Analyzing data from…

HOW MUCH SALT IS TOO MUCH?


For decades, experts have warned that too much salt in the diet can contribute to high blood pressure. A 25-year study recently published in the Journal of the American College of Cardiology offers more incentives for paying closer attention. The American Heart Association estimates the average American’s daily salt consumption at 3,400 mg a day,…

Banana Protein Pancakes


1 banana ½ cup oats 2 eggs ¼ cup Gold Standard 100% Casein (vanilla) 4 tbsp. from a carton of coconut milk Directions: Using a handheld blender or food processor, blend all ingredients together. Fry on a nonstick pan further non-sticked with some butter, coconut oil, or low-calorie cooking spray. Top with honey, maple syrup,…

RESISTANCE WORKOUT PLANNING TIPS


People who train with weights almost every day typically plan a spit into their workouts to avoid training the same muscle groups on consecutive days. Is this really necessary? A study published in The Journal of Sports Medicine and Physical Fitness compares the effects of consecutive whole body training to working all muscle groups on…