Tag - strength training

whey protein muscle

Does whey protein build muscle?

Whey protein is one of the most favorably studied supplements on the market. Unlike other supplement ingredients, it consistently shows benefits for a wide variety of claims, including its ability to build muscle when combined with resistance training. The studies here include subjects of both genders ranging from, young...

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soy protein body composition

Does soy protein improve body composition?

Diets rich in protein increase thermogenesis, spare muscle protein, and improve glycemic control. Consuming protein before or after exercise also increases protein synthesis1. Put together, these benefits have the potential to improve body composition. Let's take a look at whether or not soy protein has a role to play...

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creatine muscle damage

Does creatine decrease muscle damage?

There are quite a few supplements which claim to reduce muscle damage; creatine is one of them. The implications of this claim is quicker recovery, reduced soreness, and increased performance gains. There has been plenty of research conducted on whether or not creatine supplementation reduces muscle damage.

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BCAA and strength training

BCAAs and Strength Training

BCAAs and Strength Training In the first post of this series (Introduction to BCAAs), we looked at what BCAAs are, how they work, and some of their potential benefits. One of the areas where BCAAs have the most promise is improving strength. BCAAs can provide the muscle with energy, increase...

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barbells

Can caffeine help me increase strength and power?

Caffeine Caffeine is a popular supplement used to improve performance and increase alertness. Americans consume 200-300 milligrams of caffeine per day. As one of the most widely used ingredients in pre-workout supplements, it's important to verify its efficacy in improving exercise outcomes. What is Caffeine? Caffeine is a substance found naturally in...

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barbell

What is the anabolic window?

Anabolic Window A few things happen during a workout requiring recovery. First, the body burns through a lot of its energy stores. Once the workout is over, the body needs to replenish these stores. Second, exercising damages muscle tissue. Rest and proper nutrient intake repair this damage leading to "gains."...

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creatine

Creatine and Strength

What is creatine? Creatine is one of the most popular supplements in the fitness industry. It plays an important role in energy metabolism and supplementation provides many benefits including increased muscle mass, strength, and improved body composition. How does creatine work? When we eat macronutrients, they get converted into adenosine triphosphate or ATP....

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How to Ruin a Calorie Deficit

A calorie deficit is the "magic" that makes weight loss possible. It is the difference between the amount of energy you burn and eat; the shortfall of energy caused by eating less and moving more. If your body burns 2,000 calories per day and you only eat 1,500, that...

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Top 5 Ways to Get Stronger

Strength comes from three main areas: healthy diet practices, solid workout routines and genetics. Since you can't change your genetics, diet and exercise are the two areas that need attention. Through proper exercise, nutrition and supplementation, getting stronger is a very straightforward process. 1. Exercise. Your body strengthens muscles in...

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