Creatine monohydrate improves power output and speeds recovery from intense training. Caffeine also increases power, strength and promotes endurance. The combination of creatine plus caffeine increases performance more than creatine alone.
Summer is here and suddenly life seems like a Kevin Bacon movie from the ’80s. People look up as they stroll along sidewalks and enjoy the feeling of a little sun on their faces. In parks, on the beach and inside the gym, tank tops and shorts replace wool sweaters and heavy pants. In the season of exposed skin, rolls and dimples aren’t easily hidden, making fat loss and toning major— though delayed, priorities.
Amino acids are important for muscle growth because they serve as the building blocks for protein synthesis. The amino acid leucine is particularly important because it serves as a key chemical for turning on the mTOR biochemical pathway of protein synthesis.
Have you ever heard of intermittent fasting? Could you ever imagine that not eating breakfast could bring you untold health benefits? Well, chances are you never came across intermittent fasting. Trust me, I guarantee you are missing out if you are unaware of it.
An Israeli study of nearly 50 middle-aged and older adults showed that MSM administered for 12 weeks (1.1 grams, three times per day) decreased knee pain and increased physical function compared to a placebo (fake MSM).
As a sports nutritionist, I only give a flip about nutritional and supplement strategies for three things: gaining muscle, losing fat and improving performance. Don’t talk to me about health. I don’t care about that dreadful word called ‘wellness.’ What the heck is that, anyhow?
An Australian study using cultured muscle cells showed that leucine turned on the mTOR pathway, but that insulin was more important for lining up amino acids involved in making new proteins and for promoting the movement of amino acids into muscle cells.
Consuming carbs and whey protein approximately 30 minutes before exercise will help you train harder and recover faster.
A study from the Centers for Disease Control and Prevention showed that the combination of high salt and low potassium intake increased the risk of cardiovascular disease and all-cause mortality.
As you may know, apples originated from Central Asia and Europe and were brought to the U.S. thousands of years ago. Today, China is the main grower of apples and the U.S. – is second. Apples are powerful antioxidants that are very high in Vitamin C (even higher than oranges) amongst their many other health benefits.