Low Fat Milk: An Affordable and Convenient Post-Exercise Recovery Option
The reference article can be viewed here.
Coffee and Homebrew
Caffeine Content in Popular Coffee Chains and Homebrew Brands
Check out our other graphics showing the caffeine content in different types of: Teas Pre-workout Supplements Energy Drinks Soft Drinks The data used for the caffeine contents in this chart…
Breakfast or No Breakfast Before Exercise? That is the Question.
The reference article can be found here.
Evidence-Based Return-to-Play Protocol Following Hamstring Strains
The reference article can be viewed here.
5 Easy Ways to Improve Sleep
Rest is a weapon; sleep deprivation decreases productivity in the office, and on the field. More than 1 out of every 3 Americans doesn’t get enough sleep [1].
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The most overlooked necessity for successful weight loss
Weight loss can be achieved by reducing calorie intake, increasing physical activity, or both. Having a higher proportion of lean-mass-to-fat-mass translates into a more attractive physique and competitive advantage in sport [1-3].
Find out which of your peers knows the most about sports nutrition
Do you know what you need, nutritionally, to reach your athletic potential? According to research, probably not.
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.
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.
A Simple Way to Decrease Injury Risk and Improve Performance
Injury and illness can wreak havoc on the body, both physically and mentally. We review how simple monitoring and preparation strategies can reduce time spent on the sidelines.
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].
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?
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.
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