As 2019 comes to a close, let’s take a look back at our most popular and impactful articles of the year. These posts sparked conversation, challenged the norm, and offered practical strategies to help you train smarter. Here are the top 10, plus a bonus: 1. Heavy Hip Thrusts Are Dangerous One of the most…
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…
You’ve heard the saying, “The more you do, the more you get done.” Every year, I like to load up my plate with as many projects as possible, then I tackle them one by one until I’ve cleaned my plate. But I don’t just start consuming these tasks at random—I always take care of the…
Whether your goal is muscle growth or fat loss, nutrition plays a crucial role in recovery. Both macronutrient (protein, fats, carbohydrates) and micronutrient (vitamins, minerals) intake must be sufficient for optimal performance between workouts. To maintain a positive nitrogen balance—essential for muscle growth—you should consume protein every three hours. However, many people rely on protein…
When it comes to building muscle, consuming too little or too much protein isn’t the answer—a moderate intake is best. Muscle protein is constantly being broken down and rebuilt. While certain factors can influence this rate, the body has a natural limit. Simply increasing the supply of raw materials (protein) won’t necessarily enhance muscle growth….