In between set rest and power training


Resting too long between sets can reduce the effectiveness of your power development workout. It’s also an easy way to annoy people waiting their turn on the equipment. If you’re not sure how to plan this element of your weight training, a study published in the Journal of Strength and Conditioning Research offers some guidelines…

Sleepless Nights Can Snap Your Strength


 A good night’s sleep is an important component of muscle recovery. Not getting enough sleep can also dull your focus. But what effect does sleep deprivation have on strength? A study published in The Journal of Sports Medicine and Physical Fitness takes a look using young Karate athletes as volunteers.   On separate occasions, subjects…

Caffeine’s Impact On Weight Training


Researchers have tested caffeine under a variety of individual performance and team sports conditions. What about women who want a boost in the weight room? A study published in The Journal of Sports Medicine and Physical Fitness investigates caffeine’s potential on a circuit of popular resistance exercises.  Eight women with at least a year of…

Polemetric Jumps for faster sprints


It’s no unusual for 20 and 40 meter races to be won by fractions of a second. What can you do to shave about half a second off your best time? A study published in The Journal of Sports Medicine and Physical Fitness suggests plyometric jumps using a weighted plate.   Two days apart, 10…

Oxegenated Water Helps Clear Lactate


All water that has been exposed to oxygen is oxygenated, but some water bottlers have increased the levels of oxygenation with oxygen gas. There are athletes who consume this type of water with the idea that it might improve athletic performance. A study published in the Journal of the International Society of Sports Nutrition looks…

Variable vs Traditional Weight Training


 If strength and power are important to success in your sport, a study published in the Journal of Strength and Conditioning Research might be of interest. The paper compares the effects of 6 weeks of bench press training with or without the use of elastic bands.   Twice a week, 16 youth league rugby players…

Fruits and Vegetables in a diet


 Around the world, many adults consume less than the recommended amount of fruits and vegetables. This can increase the risk of becoming overweight or obese. A study published in the European Journal of Clinical Nutrition looks into whether people increase their consumption of fruits and vegetables when trying to lose weight.   Analyzing results from…

Thermogenic effects of Green Tea and Caffeine


Weight loss is primarily accomplished in the kitchen and the gym. The idea is to burn more energy than you consume over a period of time. But it’s always interesting to read the latest peer-reviewed research on this topic, and a study published in The American Journal of Clinical Nutrition put two common supplements to…

Hormone Response to Weight Training


 Your body’s response to a session of weight training will vary by a number of factors. Some you have control over. Others you don’t. A study published in The Journal of Sports Medicine and Physical Fitness suggests whole body resistance training in the morning might produce a different hormonal response compared to afternoon or evening…

Recreational vs Trained Subjects


 Some research studies use weekend warriors as subjects. They usually call them recreationally active. Other studies use subjects with significant weight room experience. They are typically referred to as trained. A study published in the Journal of Strength and Conditioning Research measured the validity of a classic fatigue test from the 1970s that used recreationally…

Cocoa’s Impact On Muscle Damaged


Intense training breaks down muscle tissue. It’s build back stronger with rest and amino acids from protein. But it might be possible to negate the damaging effects of prolonged exercise before the recovery phase. Consider the findings of a study published in The Journal of Sports Medicine and Physical Fitness.  Fifteen elite soccer players between…

CAFFEINE FOR SUPRAMAXIMAL EFFORT


Caffeine has been shown to help with exercise performance, but its effectiveness varies depending on the type of exercise and conditions of the study. Research recently published in the International Journal of Sport Nutrition and Exercise Metabolism investigates caffeine’s impact on running performance at 115% of capacity.  Eighteen recreational male runners in the late 20s…

WHAT IS HYDROLYZED WHEY PROTEIN?


When you hydrolyze a protein, you break larger pieces down into smaller pieces. What might this process offer active adults who incorporate hydrolyzed whey into their supplementation strategy? A study published in Journal of the American College of Nutrition offers some interesting findings. Researchers gave 56 men with weight training experience a 30 gram serving…

MAXIMIZING YOUR RATE OF FAT OXIDATION


We’re all a little different in terms of physiology. That’s why some people have an easier time building muscle and losing fat compared to others. In addition to these individual differences, what we eat can have an impact on the maximal rate of fat oxidation during exercise. Consider the findings of a study published in…

HOW CAFFEINE HELPS AFTER ENDURANCE CYCLING


It’s been shown that consuming caffeine can help reduce muscle pain during exercise. A new study published in the Journal of Strength and Conditioning Research looks at its potential to help reduce muscle pain after a 164 km endurance cycling event. Subjects got 3 mg of caffeine per kg of body weight or a placebo…

We are now Mobile! First Nutrition Lebanon Mobile App Launched


Announcing the launch of First Nutrition’s Mobile App on both Apple Store and Google Store. Stay up to date with our latest articles, promotions and more. Subscribing to the app will enable push notifications to allow you to receive daily posts, weekly articles, and notifications. Use of location services is limited to for registration where…

BETWEEN SETS REST FOR POWER TRAINING


Resting too long between sets can reduce the effectiveness of your power development workout. It’s also an easy way to annoy people waiting their turn on the equipment. If you’re not sure how to plan this element of your weight training, a study published in the Journal of Strength and Conditioning Research offers some guidelines…

FITNESS LEVEL, IRON STATUS & GPA


Being a fit female with normal iron levels can make a difference of 0.34 in your grade point average (GPA). That could be enough to bump you up one letter grade. The study conducted by Penn State University and the University of Nebraska-Lincoln was published in The Journal of Nutrition. Researchers analyzed data on 105…

STAIR CLIMBING HIIT WORKOUT


To get the most out of a workout when you’re short on time, many active adults turn to interval training. Doing sprint intervals is an efficient way to support cardio fitness, and a study published in the journal Medicine & Science in Sports & Exercise tests a novel approach that involves climbing stars in intervals….

HIGH INTENSITY POWER TRAINING WORKOUT


Many athletes can enhance playing performance with greater power, and there’s more than one way to develop this attribute. Consider a study published in the Journal of Strength and Conditioning Research that compared traditional power training to a high-intensity power training circuit. Twenty-nine healthy men in their early 20s trained 3 times a week for…

STRETCHING WARM UP FOR SOCCER


How you prepare for competition on the pitch can make a big difference in your performance. A study published in The Journal of Sports Medicine and Physical Fitness compared the effects of static stretching to other warm up protocols. Analyzing 27 peer-reviewed papers published between 1995 and 2015, researchers determined that using dynamic stretching or…

YOUR CELL PHONE’S IMPACT ON EXERCISE


It’s easy to see how texting or talking on a cell phone during exercise could reduce the impact of the effort. A study published in the journals Computers in Human Behavior and Performance Enhancement & Health suggests multi-tasking with your phone can also have a negative effect on balance. Researchers had 45 college students text,…

BCAAS BOOST POST-WORKOUT POWER


The Branched Chain Amino Acids are Leucine, Isoleucine and Valine. They are sometimes included as components of intra-workout supplements because they can help spare muscle tissue during extended training. A study published in The Journal of Sports Medicine and Physical Fitness tested their ability to attenuate decreases in power production after strength training. Researchers assessed…

HYDRATION HABITS OF COMPETITIVE ATHLETES


Losing just 2% of your body weight through perspiration can have a negative impact on athletic performance. Do you have a strategy for keeping up with hydration needs? A study of 289 competitive athletes published in The Journal of Sports Medicine and Physical Fitness shows a tendency to drink less than what’s recommended. Subjects participating…

THREE DIFFERENT WAYS TO CHEST PRESS


There’s more than one way to get in a solid upper body workout. What’s the best chest press technique for bringing up a weak point? It depends. A study published in the Journal of Strength and Conditioning Research offers insight with a comparison between barbell, Smith machine and dumbbell workouts. Twenty seven men with weight…

HIIT MORE ENJOYABLE FOR NEWBIES


If you’re just getting back to the gym after an extended time away or decided to make a commitment to regular exercise for the first time, a McMaster University study published in the journal PLOS ONE suggests choosing High-Intensity Interval Training (HIIT) over moderate intensity steady-state effort. Researchers had young inactive subjects take on an…

EFFECTS OF LATE NIGHT WORKOUTS


Exercise activates signaling between hypothalamus region of your brain and your pituitary and adrenal glands. But what happens when the only time you have available to work out is late at night? A study published in The Journal of Sports Medicine and Physical Fitness analyzed the effects using 20 male medical students. According to sleep…

N.O. BOOSTS YOUR BENCH PRESS


Nitrates and other nitric oxide supporting ingredients are popular components of many sports nutrition supplements. What can they do for your weight room workout? A study published in the Journal of Strength and Conditioning Research put nitrates to the test using a dozen recreationally active men on the bench press. Some subjects were given 400…

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…

FEWER CARBS CUTS INSULIN RESISTANCE


Insulin sensitivity is a condition where insulin can’t effectively regulate blood levels of the glucose the cells in your body use for energy and other functions. Since a couple hours of moderate intensity exercise actually increase blood sugar levels, a University of Michigan study published in the journal PLOS ONE looks into the impact of…

LOSE WEIGHT & BOOST TESTOSTERONE


Low levels of testosterone can lead to fatigue as well as decreased muscle and bone mass. Fortunately, your body’s natural production of this hormone can be altered through diet and exercise. A study presented at the Integrative Biology of Exercise 7 meeting in Phoenix, Arizona measured the effect of 12 weeks of aerobic exercise on…

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…

INTERVAL TRAINING FOR SWIMMERS


You can sprint intervals, cycle in intervals, even incorporate resistance into your interval training. For those who want to try something new and different, a study published in the Journal of Sports and Conditioning Research looks at what you can achieve from interval training in an Olympic sized pool. Scientists assigned 24 former competitive swimmers…

How To Beat 8 Hours of Sitting


Back in 1953, researchers discovered that London bus drivers had a greater risk of developing cardiovascular disease than conductors working the same bus. It was the difference between sitting all day and moving around. A new study published in The Lancet looks into the level of exercise needed to negate the effects of driving to…

BOREDOM BOOSTS FAT & SUGAR CRAVINGS


Need another reason to keep active? Research from the University of Central Lancashire suggests you’re more likely to reach for unhealthy food choices after completing or boring task. Not only does boredom influence decisions about food quality, it also seems to play a role in the quantity consumed. Forty-five subjects snacked while watching either boring…

PROTEIN RECOMMENDATIONS MIGHT BE TOO LOW


The estimated average requirement for protein is an amount experts believe will meet the needs of half the population. That number is increased by around 20% to determine the Recommended Dietary Allowance (RDA) which is currently 0.8 grams of protein per kilogram of body weight per day. A study published in The Journal of Nutrition…

CARB LOADING CAN BE HARD ON YOUR HEART


Bodybuilders have been known to carb cycle during a diet, increasing carbohydrate intake on certain days to trick their metabolism into not slowing down so much from caloric restriction. Endurance athletes like to load up on carbs before long distance race events, and a study published in the Journal of the American College of Cardiology…

LONG-TERM CALORIE CUTTING HAS ITS RISKS


Cutting down for summer or a physique contest is one thing. Researchers from the Leibniz Institute on Aging – Fritz Lipmann Institute in Jena, Germany found that cutting calories long-term can have both positive and negative consequences, as a study published in the Journal of Experimental Medicinesuggests. A few years back, scientists were able to…

START YOUR DAY WITH PROTEIN


Got a busy day ahead of you? Fuel up with a healthy breakfast and make sure you get a fair share of protein. A study on obese and normal weight children published in The Journal of Nutrition suggests protein at breakfast can increase both energy expenditure and fat oxidation. Some subjects were fed a breakfast with…

SUPPLEMENTS THAT AID MUSCLE GAIN


                  When training for muscle gain we push our bodies to places they haven’t been before. The structure of our routine changes – weights increase and the intensity of workouts increases too. We understand that in order to build muscle and size we must create a stimulus that challenges us,…

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BREAKING DOWN YOUR AMINO ACIDS


Active adults who train intensely typically choose complete proteins containing all of the Essential Amino Acids to kick-start recovery. A new study from the University of East Anglia found a correlation between regular consumption of 7 amino acids from meat, fish, dairy, beans, lentils, broccoli and spinach, and cardiovascular health. Examining data on 2,000 normal…

RISKS OF HIGHLY REFINED CARBS


Consuming a lot of white bread, white rice and sugar sweetened soft drinks can go to your waistline, and research from Columbia University Medical Center suggests it can also weigh heavily on your mood. Analyzing data from 70,000 older women who participated in the National Institutes of Health Women’s Health Initiative Observational Study between 1994…

CREATINE & BONE MINERAL DENSITY


Most active adults supplement creatine to build muscle size, strength and power. Numerous studies have shown creatine monohydrate to support these goals, and research recently published in the journal Medicine & Science in Sports & Exercisesuggests the ingredient might also support bone mineral density in older adults. Forty-seven older women supplemented with 0.1 gram of…

Carnitine Boosts Stamina


Carnitine is synthesized from the amino acids lysine and methionine. Many active adults use it in supplemental form, but its impact on exercise performance isn’t well understood. Research published in the journal Cell Metabolism shows how this popular ingredient works with an enzyme called carnitine acetyltransferase, or CrAT, to increase muscle stamina in mice. Scientists…

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…

HOW LONG DOES RECOVERY TAKE?


Gains aren’t made in the gym. That’s where muscle tissue is broken down. Size and strength is built up when your muscles recover from the breakdown of resistance training. So how long does this process take? A study published in the Journal of Strength and Conditioning Researchsuggests the duration might vary between exercises. Sixteen men…

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…

SPEED + STRENGTH FOR THE WIN


Endurance runners aren’t a common sight in the weight room, and they typically don’t spend a lot of time working on sprinting speed, but a study published in the Journal of Applied Physiologysuggests a workout combining both elements might help improve race performance along with running economy. Half a group of 21 male runners continued…

Why are EFAs important for muscle growth?


Essential fatty acids help facilitate muscle growth in a number of ways. One such way is through the formation of eicosanoids –molecules which exert control over bodily systems such as immunity and inflammation, and act as molecular messenger in the CNS (central nervous system). Eicosanoids can also be classified into prostaglandins, leukotrienes and thromboxanes. Prostaglandins…

SIMPLIFIED PROTEIN CALCULATION


There are more than a few grams per pound and grams per kilogram protein recommendations out there for you to calculate. But an easier to hit target was presented in an education session at SupplySide West. According to the research, the average daily protein recommendation of 0.8 grams per kilogram of body weight works out…

CONSISTENT SLEEP CUTS BODY FAT


You’ve probably heard that averaging less than 6.5 hours of sleep a night or getting more than 8.5 hours of sack time is associated with a higher percentage of body fat. A new study published in theAmerican Journal of Health Promotion confirms these findings while suggesting that going to sleep and waking up at a consistent…

HIIT INCREASES FAT OXIDATION


High Intensity Interval Training is popular with active adults who appreciate an intense workout even when they’re short on time. The results can equal what you’d get out of a less intense workout lasting twice as long. A study published in the journal Medicine and Science in Sports and Exercise examines what added intensity brings to your…

WEIGHT LOSS MATHEMATICS


If you’re thinking a couple minutes of treadmill running can make up for a candy bar moment of weakness, some calculations from Harvard Health Publications HEALTHbeat might change your mind. That few minutes of enjoyment a typical candy bar brings will require about 45 minutes on the treadmill to erase. The magic number is 3,500. This represents…

VITAMIN C’S IMPACT ON BODY WEIGHT


Many active people are focused on the amount of proteins, carbs and fat they consume each day. But you were told to eat your fruits and vegetables for the micronutrient support. Vitamins and minerals have important roles in numerous metabolic functions, and a study from Arizona State University suggests one micronutrient in particular can weigh…

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…