Effect of caffeinated gum on a battery of rugby-specific tests in trained university-standard male rugby union players
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Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults > 50 Years of Age: A Meta-Analysis
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Beta-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis
This graphic has also been published in The British Journal of Sports Medicine and can be viewed here. The referenced article can be viewed here. Click for Downloadable Image
Beta-alanine Supplementation to Improve Exercise Capacity and Performance: A Systematic Review and Meta-analysis
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Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation
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The Influence of Caffeine Supplementation on Resistance Exercise: A Review
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Supplement Review: Medium-Chain Triglycerides (MCTs) and MCT Oil
Medium-chain triglycerides (MCTs) are exactly what you would think; triglycerides (i.e. fat molecules) with medium chain lengths of molecules. Some triglycerides have long chains, containing 13+ carbon atoms, whereas others have short chains, containing 5 or fewer carbon atoms. MCTs are right in the middle, and contain 6-12 carbon atoms in their chains [1-4].
Supplement Review: Dietary Nitrate and Beetroot Juice
In the human body, Nitric Oxide (NO) promotes vasodilation, or widening of the blood vessels, which increases blood flow and reduces blood pressure [1-3]. NO is heavily involved with many physiological processes that affect exercise performance, including the regulation of blood flow, skeletal muscle contraction, and mitochondrial respiration and biogenesis [3-5].
Supplement Review: Gotu Kola
Gotu kola, or Centella Asiatica, is a plant that has, traditionally, been commonly cultivated in Asian countries [1, 2], and is on the Thailand National List of Essential Medicines for its antipyretic (fever reducing) and wound healing properties [3].
Practical Nutrition Strategies to Improve Post-Game Recovery
The referenced article can be viewed here.
BCAAs and Muscle Growth: Complete Sense, or Nonsense?
Are you a rodent? If not, BCAA supplementation may not help you increase muscle mass. Please, let me explain.
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