Tag: BCAA

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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Supps

Workout supps for better performance

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. We all want to have the most effective session every time we work out. It’s the only way to keep pushing your body forwards so that you get either stronger, leaner or fitter, depending on your training goal. While a varied and nutritious diet and high-quality sleep are essential in allowing you to attach every single workout as hard as possible, there are some supplements that…

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Hypertrophy Nutrition

4 food rules to maximise muscle growth

Dr Jose Antonio is CEO and co-founder of the International Society Of Sports Nutrition and assistant professor of exercise and sports science at Nova Southeastern University in south Florida. When it comes to protein intake the common questions are ‘how much?’, ‘how often?’ and ‘when?’ But these are complicated questions that give complicated answers, when neither are necessary. As with many aspects of training and nutrition, simplicity is key. From my years of research, here’s some of the most important factors to remember. 1 Quality always counts Always stick to high quality protein. For well-trained subjects total protein intake is…

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Fat Loss Nutrition

Does skipping breakfast burn more fat?

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. Breakfast is the most important meal of the day, right? A message perpetuated by health agencies around the world for many years, it seems that no matter what new diet fads emerge, the one thing that stays constant is the respect that breakfast holds in the public consciousness. Yet some of the most recent research emerging on meal timings is changing our perception on the way in which we…

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Hypertrophy Supps

Supplement smarter for a bigger pump

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. If you lift weights, you’ve likely experienced the phenomenon known as ‘the pump’. When working against a significant resistance for repetitions, blood flow locally increases to working muscles, increasing size almost instantly. While getting your swole on can be great for the mirror, it is not just cosmetic: increasing blood flow to hard-working muscles also delivers nutrients to fuel muscle contraction. Greater blood flow to working…

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