Category: Recovery

Recovery Strength

6 ways to analyse research like a scientist

Dr Sam Decombel is the chief operating officer of genetic research and development company MuscleGenes and has a PhD in Genetics from the University of Birmingham. She is based in Oxfordshire. Once upon a time, as a science student – way longer ago than I care to admit – I had to trek down to the university library and hunt down dusty old journals to find and photocopy research papers with which to review a subject. With everything now online, this antiquated access to research is a distant memory. Even better, thanks to the advent of open access journals, where…

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Nutrition Recovery

6 reasons why calories are not created equal

Benjamin Siong is the founder of Australian Strength Performance and has worked with top international bodybuilders and models. He is based in Melbourne, Australia. The concept of the ‘calorie’, especially in regards to fat loss, has been extremely popular in mainstream nutrition advice for the past few decades. But what is a calorie? It’s defined as the amount of energy required to raise the temperature of 1g of water by one degrees celsius, and is recognised as the basic unit of measurement for energy contained within foods, and energy expended by the body. The premise of most modern weight loss…

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Recovery Supps

6 supps for a healthy heart

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. Cardiovascular disease is one of the leading causes of mortality globally and is caused by obesity, high blood presses and high cholesterol. A lack of exercise, a poor diet and overall physical and emotional well-being are also accepted factors in determining how long you live, and how good your quality of lift is as you age. If you’re reading this then you are already working out…

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Nutrition Recovery

What’s your gut feeling?

Calum Gore is an expert in medical biochemistry and health, and the founder of biochemical diagnostic testing services company Gore BioScience. He is based in Leicester, Leicestershire. The old adage states ‘you are what you eat’. In reality ‘you are what you absorb’. The efficiency of your digestive system dictates not only how much muscle you can build and how much fat you can burn, but more importantly the overall state of your health. If it’s working well, then you’ll feel happy and healthy and get leaner and stronger. If it’s dramatically underperforming then you’ll know about it all day…

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Recovery Supps

Do you need intra-workout BCAAs?

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. Amino acids are commonly described in layman terms as the building blocks of protein. More than 500 types are known but only a select few are used in protein synthesis and so considered essential nutrients for the human diet. Most of these can be synthesised by your body from other compounds, however, there are nine amino acids that can not be made from scratch so instead we must consume from our diet. The nine amino acids we can’t synthesise are: phenylalanine, valine, threonine, tryptophan, methionine, histidine,…

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Nutrition Recovery

Love the food you loathe

Olly Foster is one of Europe’s leading fitness models and a personal trainers. He is based in London Stir-fry green veg, never boil it I never really liked green veg although I obviously knew how important it was to my diet. I found it so bland and boring because I used to always either boil or steam it. Then I started to stir-fry it in coconut oil and throw in some chilli flakes and cumin. It tastes amazing because it retains its crunch, and less of nutrients leak out. Plus the coconut oil is a great source of fats to…

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Nutrition Recovery

Why nutrient timing isn’t everything

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. There’s a common fear in weights rooms around the world that if you don’t start guzzling your protein shake within seconds of your last biceps curl then all of your hard work will be wasted. The example may be silly but it stems from something that’s a legitimate concern – the idea that when you take on nutrients influences the effect they have on your body. I like to break the subject of nutrient timing into three…

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Recovery Supps

Build lean muscle while you sleep

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. After your training programme and nutrition plan, sleep is the third pillar of a successful body transformation and the foundation of your recovery strategy. Yet while many people plan their training and nutrition regime to the finest detail, sleep often gets ignored as something you just do at the end of the day, rather than the most important part of every 24-hour period for your body…

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Hypertrophy Recovery Strength

Mix your goal-setting strategies to stay on track

Joel Snape is a decade-long lifter who’s competed in strongman, endurance sport and MMA. He also writes at livehard.co.uk However you set goals, you’ve probably been told at some point that you’re getting it wrong. There are two main schools of thought on the subject, and they’re pretty much diametrically opposed: first is the think-big, shoot-for-the-stars-and-land-on-the-moon, aim-for-the-Olympia and-you’re-bound-to-get-big option and second is…well, the more ‘realistic’ take. A goal is a dream with a deadline, the followers of the second school will tell you, and you need to be sensible. Stop looking at pictures of He-Man and settle down to a…

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