Research and Infographics for Athletic Performance, Sport Science, and Health

Articles and evidence-based blog posts about sports science, nutrition, exercise, and general health.

This white powder improves performance

Creatine is a natural amino acid commonly found in meat products and, also, produced in small amounts inside the human body. Nearly all (95%) of body creatine is stored in muscle cells where it is used to fuel short duration, high-intensity activities like sprinting, jumping, and weight training [1-3, 7, 11-15, 40, 41]. There have been numerous studies reporting beneficial effects of creatine supplementation, particularly when resistance training is included during supplementation.

(more…)

Is your training focused in the right direction?

1234

Want to jump higher and sprint faster? Although jumping and sprinting are both explosive movements, optimizing your performance in both requires a more strategic approach. The exercises you use to train may have a drastic impact on how you perform in sprinting vs. jumping activities [1-5].

(more…)

How to Supplement with Creatine

Creatine monohydrate is one of the most heavily researched and scientifically validated ergogenic aids in sport. We’ll review its safety and supplementation strategies shown to improve athletic performance.

(more…)

The Optimal Rate of Weight Loss

Weight loss presents an interesting dilemma. When done appropriately, weight loss can result in improved body composition while maintaining or increasing performance [1]. However, when done inappropriately, weight loss can increase stress [2], impair muscle recovery and athletic performance [1-6], and can potentially result in more serious health complications [4, 6].

(more…)

Post-Exercise Nutrition 101

Not consuming the appropriate nutrition post-exercise can leave training gains on the table and impair exercise recovery. Is your post-exercise nutrition strategy bringing you closer to success or failure?

(more…)

Injury Nutrition

Proper nutrition can accelerate injury recovery and help maintain lean mass during times of muscle disuse. In this article, I review nutritional strategies to get you back into action more quickly.

(more…)