Keeping Up with Current Research (December 2019)

Research can provide golden information to health and fitness professionals. Here are some recent findings in the world of nutrition and supplementation to help you get ahead of the pack:

Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage

“Exercise-induced muscle damage typically results in impaired performance, increased pain and soreness, and reduced training quality. Athletes and active individuals who require rapid recovery between bouts of damaging exercise/physical activity should implement well-supported nutritional and supplementation strategies to augment and assist with the recovery process.”


Note: This review article outlines several supplementation strategies that can help reduce post-workout soreness. There’s one in particular that I’ve found to be quite effective. Learn what it is at

A Review of Potential Beneficial Effects of Honey on Bone Health

“The literature shows that honey has promising skeletal-beneficial effects in preventing osteoporosis. Many types of honey have been shown to prevent bone loss in various animal models via its high antioxidant and anti-inflammatory properties.”


Note: Honey may be beneficial for bone health especially when taken before exercise. Here’s how I use it on a regular basis:

If you’re interested in improving your bone density through exercise, do this:

Protein Intake to Maximize Whole-Body Anabolism during Postexercise Recovery in Resistance-Trained Men

“A breakpoint protein intake of ∼2.0 g·kg−1·d−1, which maximized whole-body anabolism in resistance-trained men after exercise, is greater than previous IAAO-derived estimates for nonexercising men and is at the upper range of current general protein recommendations for athletes. The capacity to enhance whole-body net balance may be greater than previously suggested to maximize muscle protein synthesis in resistance-trained athletes accustomed to a high habitual protein intake.”


Note: Although this study indicates that a greater protein intake may be best to maximize muscle protein synthesis in lifters that are “accustomed to a high habitual protein intake,” it’s really not that high of an amount. It’s close to the 1.0 gram of protein per pound of body weight that seems to be the standard for resistance-trained males who are trying to put on muscle. In general, when it comes to protein too much or too little is not ideal – a moderate amount is best!

Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins

“The intake of collagen proteins result in higher plasma peaks of glycine, whilst the intake of dairy proteins result in higher plasma peaks of leucine. This information may support further investigations, and identification of key AAs that may support exercise in the synthesis of collagen.”


Note: Combining essential amino acids (particularly leucine) along with conditionally essential amino acids found in collagen protein may increase the synthesis of collagen in the body and lead to healthier and stronger connective tissue. That’s exactly what I did last night before bed. I added a scoop of essential amino acids with a tablespoon of collagen protein in a bowl of Greek yogurt. Looking forward to a strong, injury-free workout this morning!

Effect of the Combination of Creatine Monohydrate Plus HMB Supplementation

“the combination of 3–10 g/day of creatine monohydrate plus 3 g/day of HMB for 1–6 weeks could produce potential positive effects on sport performance (strength and anaerobic performance) and for 4 weeks on body composition (increasing fat free mass and decreasing fat mass).”


Note: Here’s a quote from an article I wrote four years ago: “There are so many sports nutrition supplements out there, but only a few can really help you build muscle. Creatine monohydrate, glucose polymers, and HMB are three supplements that get results both in the lab and in real life. I believe that if you combine these supplements, you can amplify the effect of each one and get a better overall response. I haven’t seen a study on that yet, but science eventually confirms what athletes already know. So go ahead and pick the fruit while others study the roots.” That study has just been done!

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