Skeletal muscle fibers can be broken down into three types. Type I (slow twitch), type IIa (fast twitch intermediate), and type IIx (fast twitch). Type I contract and relax slowly while producing low amounts of force. Type IIa contract and … continue reading
As a whole creatine monohydrate is the most researched and effective supplement available. It has been proven to enhance strength, power, and lean mass. One downside for some individuals though is it will cause increases in body weight. To avoid … continue reading
Comparing all macronutrients, fat has the highest calorie count per gram coming in at 9 followed by protein and carbohydrates at 4 calories per gram.
Compared to whey proteins, Micellar Casein digests and absorbs more slowly. This property of casein leads to a sustained increase in amino acids and inhibits protein degradation to a greater extent. It also prolongs muscle protein synthesis (MPS) times up … continue reading
Caffeine may enhance strength/power by altering the release or uptake of calcium by the sarcoplasmic reticulum. The regulation of calcium controls muscular contractions, more specifically causing myosin to form a strong bond with actin filaments. Theoretically, if calcium release is … continue reading
In general, there are three reasons for athletes to decrease dietary fat. These are to increase carbohydrate intake to support training type, reduce caloric intake to achieve weight loss and to decrease elevated blood cholesterol levels.
What are some signs of overtraining signaling you might need a break from the gym? Decreased appetite, persistent muscle soreness, weight loss, insomnia, loss of motivation, elevated resting heart rate, increased incidence of injuries, irritability, and depression. For more info … continue reading
The majority of studies find that 3.2 grams daily of beta-alanine whether taken alone or in a pre-workout can significantly improve anaerobic capacity and decrease fatigue. What a lot of people don’t know is like creatine, beta-alanine requires a loading period … continue reading
Concurrent training is the inclusion of both resistance and endurance training within the same training program. For example, if you are a runner who repeats the pattern of running 6-7 days a week while also weight training 2-3 days/week; you … continue reading
The term “anabolic window”; refers to the 30-60 minutes post workout when muscle are supposedly in an ideal state to utilize protein for growth and recovery. In the past, many experts agreed that forgetting to feed with protein during this … continue reading