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Best For Your Morning Workout: Feast Or Famine?

Best For Your Morning Workout: Feast Or Famine?
SCIENTISTS EXAMINE A LINK BETWEEN PRE-EXERCISE PROTEIN INTAKE AND FAT OXIDATIONARE YOU EATING YOUR MORNING MEAL BEFORE OR AFTER YOUR WORKOUT? CHOOSING CORRECTLY MAY HELP YOU TRIM SOME EXCESS FAT. Morning workouts are extremely popular as they help you start each day with a feel-good burst of adrenaline and activity. A popular question is whether or not food should be consumed before the workout or not. For many people, fasted cardio is thought to help promote greater fat burning while some feel

Does Creatine Also Function as an Antioxidant?

Does Creatine Also Function as an Antioxidant?
POWERFUL STRENGTH-SUPPORT CELL-VOLUMIZING AGENT MAY OFFER ADDITIONAL BENEFITS FOR BODYBUILDERSCREATINE MONOHYDRATE HAS EARNED A PLACE IN THE SUPPLEMENT REGIMENS OF MOST BODYBUILDERS DUE TO ITS WELL-VALIDATED ROLE IN ENHANCING PERFORMANCE THROUGH STRENGTH SUPPORT. NOW RESEARCHERS ARE EXAMINING A POSSIBLE LINK TO ANTIOXIDANT ACTIVITY. A recent study was published in the June 2015 issue of Redox Report, a peer-reviewed journal devoted to oxidative stress that examined the impact of creatine supplem

Muscle Growth Without Limits?

Muscle Growth Without Limits?
New Research Suggests These Compounds MayDecrease Muscle-Limiting Myostatin LevelsWhat is myostatin? Myostatin is a myokine (a substance released from muscle) that negatively regulates muscle mass by blunting protein synthesis (and cell differentiation) and stimulating catabolism---essentially halting muscle growth and promoting muscle loss. When we weight train, myostatin levels go down, which promotes increased protein synthesis and muscle building. In contrast, long bouts of inactivity lead t

DOES BETA ALANINE BOOST BRAIN FUNCTION?

DOES BETA ALANINE BOOST BRAIN FUNCTION?
NEW STUDY MEASURES THE IMPACT OF BETA ALANINE ON COGNITIVE FUNCTION IN TACTICAL SCENARIOSBETA ALANINE'S CAPACITY FOR SUPPORTING ENDURANCE IS VITAL TO BODYBUILDERS AND OTHER COMPETITIVE ATHLETES. BUT CAN IT ALSO HELP THEM THINK BETTER UNDER PRESSURE? FLORIDA RESEARCHERS THINK SO. As a performance aid, supplementation with beta alanine is developing quite the reputation for increasing training tolerance and supporting muscle recovery. A large number of published studies completed using athletes ha

THE KEY TO PRESERVING MUSCLE MASS WHILE DIETING

THE KEY TO PRESERVING MUSCLE MASS WHILE DIETING
NEW STUDY: STAY HARD WHILE LEANING OUT WITHTHE HELP OF WHEY PROTEIN, LEUCINE, AND VITAMIN DACHIEVING SIGNIFICANT FAT LOSS IS HARD ENOUGH WITHOUT WATCHING YOUR HARD-EARNED MUSCLE MASS DWINDLE AWAY TOO. A NEW STUDY OFFERS A SUPPLEMENTARY SOLUTION. Research tells us that significant caloric restriction in the form of reduced caloric intake and increased caloric expenditure are the best ways to promote and sustain weight loss. An inevitable consequence of weight loss stemming from caloric reduction

STUDY HIGHLIGHTS THE IMPORTANCE OF NIGHT-TIME PROTEIN SUPPLEMENTATION

STUDY HIGHLIGHTS THE IMPORTANCE OF NIGHT-TIME PROTEIN SUPPLEMENTATION
NIGHT-TIME INGESTION OF PROTEIN CAN INCREASE STRENGTH AND MUSCLE MASSARE YOU EATING, EXERCISING, AND SUPPLEMENTING ALL DAY, ONLY TO PUT YOUR MUSCLES ON STARVATION RATIONS THROUGHOUT THE NIGHT? THAT'S A RECIPE FOR CATABOLISM AND LOST GAINS. High-quality protein intake is an important part of every bodybuilder’s routine. The milk proteins, whey and casein, are extremely popular due to their overall high quality. Research conducted in the 1990s told us that whey protein digests faster and cas

PROTEIN INTAKE IMPACTS EGCG BENEFITS

PROTEIN INTAKE IMPACTS EGCG BENEFITS
STUDY INDICATES DECREASED EGCG BIOAVAILABILITY WHEN GREEN TEA IS CONSUMED WITH PROTEINTHE NEXT TIME YOU'RE TAKING A GREEN-TEA-BASED DIET SUPPORT SUPPLEMENT (OR JUST HAVING A CUP OF GREEN TEA), YOU MAY WANT TO HOLD THE MILK. Recently, a study investigating the impact of tea drinking on the health of Europeans reported conflicting findings depending on the region where the data were collected. Remarkably, it was found that the discrepancies were related to whether the tea was served with or withou

ARE YOU IRON DEFICIENT?

ARE YOU IRON DEFICIENT?
HIGH INTENSITY ATHLETES MAY BE PARTICULARLY SUSCEPTIBLE TO IRON DEPLETIONATHLETES HAVE MUCH DIFFERENT NUTRITIONAL REQUIREMENTS THAN LESS-ACTIVE PEOPLE, AND IRON MAY BE ANOTHER CASE IN POINT. A recent review published in Applied Physiology, Nutrition, and Metabolism reports that as many as 13% of women and 1% of men in the general population suffer from iron deficiency. However, among all types of athletes, iron depletion occurs in approximately 20% to 50% of females and approximately 4% to 50% m

CLA BOOSTS INSULIN RESPONSE

CLA BOOSTS INSULIN RESPONSE
STUDY DOCUMENTS INCREASES IN INSULIN SECRETION AND GLYCOGEN STORAGECLA MAY PLAY AN UNDER-APPRECIATED ROLE IN POST-WORKOUT MUSCLE RECOVERY. In a recent placebo controlled, cross-over trial, scientists from Taiwan reported that subjects who took CLA for 8 weeks (3.8 g/day) had a 75% greater increase in glycogen storage after a single (60 minute) bout of high intensity cardio exercise followed by a high carbohydrate reloading meal. This finding was supported by a 79% increase (over placebo) in the

L-CARNITINE WEIGHT-LOSS CONNECTION?

L-CARNITINE WEIGHT-LOSS CONNECTION?
STUDY DOCUMENTS EFFECTS ON PERCEPTION OF HUNGER AND FATIGUEIF YOU'RE FEELING THE HUNGER PANGS AND WEARINESS SO OFTEN ASSOCIATED WITH DIETING, A VERSATILE AMINO MAY BE COMING TO YOUR RESCUE. A study published in the Nutrition Journal recently reported that supplemental L-carnitine blunts hunger and fatigue induced by extreme caloric restriction, resulting in greater weight loss. In this randomized and blinded control trial, metabolic syndrome subjects who received L-carnitine (4 g/day intravenous
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