By Robbie Durand, MA
By Robbie Durand, MA
Hormones such as human growth hormone (GH) and testosterone have been shown to play a role in muscle hypertrophy and strength gains. One of the core training principles for muscle hypertrophy in bodybuilding is short rest— less than 1 minute between sets. In 1988, anabolic hormone guru William Kraemer, [...]
Moderate serving of high quality protein Stimulates muscle growth
Adequate protein intake is critical for stimulating muscle protein synthesis. Amino acids found in high-quality protein act as the building blocks for muscle protein synthesis and serve as chemical signals for stimulating protein metabolism. Activating protein synthesis is important for bodybuilders interested in increasing muscle mass [...]
Don’t fool yourself into thinking that all salads are healthy. There are many fat traps lurking at the salad bar—you just need to know how to avoid them! With a few simple swap outs, you can build a satisfying salad that won’t derail your diet.
Start with a healthy base
A good rule of thumb when [...]
By Caitlin Moscatello
You get it by now: Fruits and vegetables are good, potato chips and Oreos are bad. Not exactly rocket science. But are you stocking your fridge and pantry with the right healthy foods—as in, the ones that give you optimum nutrition for your buck (and shelf space)? Here are the foods to put [...]
By Rebecca Brown
The challenges of working out go beyond just drumming up the motivation to go to the gym. Find out what pitfalls you need to be aware of and follow these suggestions to avoid injury and maximize your workouts.
1. Forgetting to Stretch Before Workout Sessions
Even if you’re pressed for time, you should always [...]
Meal planning and eating before athletic competition
By Elizabeth Quinn
What an athlete consumes before, during and after exercise is important for comfort and performance during exercise. While eating soon before exercise doesn’t provide the bulk of the fuel needed for the activity, it can prevent the distracting symptoms of hunger during exercise. The major source of fuel [...]
Muscle is in a constant state of synthesis and breakdown, and requires adequate protein intake to maintain size— even when overloaded through weight training. Amino acids that make up proteins serve as chemical signalers and building blocks for muscle proteins.
Dan Weinert from the Palmer College of Chiropractic in Iowa summarized how protein influences muscle protein [...]
