Research shows that undulatory, or wave-like, periodization is highly effective. Alternating between periods of higher intensity (intensive phases) and periods of higher volume (extensive phases) can yield excellent training results. Of course, your nutrition should also reflect these fluctuations—fewer carbs are required during intensive phases, while more carbs are beneficial during extensive phases. That’s great,…
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I’ve said it many times in the past, vegetables have all the benefits of fruit without the sugar, but that doesn’t mean that I’m anti-fruit! I advocate a targeted carbohydrate approach where carbs are favored when you need them around workouts and at night to help facilitate sleep. Here’s how I use fruit along with…
Here’s a post-workout shake recipe courtesy of my client, John. It contains: Believe it or not, taking some caffeine right after you train can speed up the delivery of nutrients into your system. I discuss this strategy in Carbs, Caffeine, and Training: A New Approach for Muscle Growth. If you’d like to learn more about…
Things get busy—and potentially stressful—when kids head back to school. I’ve got three kids (one in grade school, one in high school, and one in university), and my wife is a teacher. That means I need to keep my crew strong and resilient. In addition to a solid foundation of nutrition, exercise, and sleep, a…
Research shows that undulatory, or wave-like, periodization is highly effective. Alternating between periods of higher intensity (intensive phases) with periods of higher volume (extensive phases) will give you great results from your training. Your nutrition should vary to accommodate these changing energy demands – fewer carbs during intensive phases and more carbs during extensive phases….
Branched-chain amino acids (BCAAs) offer a wide range of benefits, including muscle growth, fat loss, and anti-catabolic effects—but one of their most potent effects is the significant reduction in post-workout soreness. Taking BCAAs during your workout can help you feel better after your workout. But there are two key factors you need to pay attention…
Back in the old days, if something was ailing you, they’d tell you to eat the specific part of an animal that corresponded to the issue. Heart, liver, eyes, testicles—you name it. Whatever the case, just eat that animal part and you’d be cured! Of course, that tradition has been abandoned in our “wise” and…
I just completed my CPR certification this past weekend. I have to renew it every year for one of my professional designations, and I believe everyone should do the same—regardless of their occupation. I once had to perform first aid on a baby, and I’m grateful I knew what to do. One of the key…
Why do some people experience great results with certain supplements while others do not? Let’s look beyond the obvious—where one person may have a greater dietary need than another. For example, a vegetarian may require more creatine than a heavy meat-eater and will typically see better results from supplementation. But what if you have two…