Research can provide golden insights for health and fitness professionals. Here are some recent findings in the fields of nutrition and supplementation to help you stay ahead of the curve: 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…
Whey protein is an excellent post-workout option—but that doesn’t mean you need to drink a shake. You can eat your whey instead! Ricotta cheese is rich in whey protein. Think of the classic nursery rhyme: curds and whey. In that analogy, cottage cheese is the curds, and ricotta cheese is the whey. Growing up, we…
Constant learning and experimentation are what I’m all about. I love trying out different methods from various sources, then tweaking those protocols to meet the unique needs of my clients. Here’s an approach I’ve used recently for hypertrophy training that works quite well. It involves caffeine and strategic carbohydrate intake around workouts—but in a slightly…
Supplement Periodization JP: Let’s discuss the concept of supplement periodization. What specific supplements would you recommend during a strength phase, power phase, hypertrophy phase, and endurance phase? And to take it one step further, what supplements should we use before, during, and after our workouts? Dr. Serrano: I’ll break this down into different phases: As…
The Controversy of Hydrogen Peroxide IV Drips JP: What can you tell us about hydrogen peroxide IV drips? Dr. S: This is a very controversial topic. Right now, there’s a big lawsuit in Florida where a woman allegedly died from hydrogen peroxide therapy, and her family is suing the physician. The American College of Advanced…
Last month, we discussed the concept of avoiding carbs immediately after a workout and using amino acids instead. (Read more here.) Here’s another take on the no-carb post-workout approach—this time with a slight delay before consuming amino acids. Delaying Post-Workout Nutrition John Kiefer, author of Carb Back-Loading, shared his perspective during a discussion with IFBB…