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Tips For Lasting Weight Loss03-Jan-2012A resolution to lose weight is fairly common right after the new year begins. Unfortunately, only about 20% of dieters are successful in keeping lost weight off for a year or longer. Dr. Jessica Bartfield of Gottlieb Memorial Hospital offers these tips for long-term success. They were originally pub |
Happy New Year!02-Jan-2012Everyone at Team Optimum wishes you and yours a very happy 2012. |
Importance Of Balancing Nutrients30-Dec-2011Ideally, we're all supposed to adhere to a healthy balanced diet. But many people cut back on carbohydrates and fat when they're dieting. A study published in the journal PLoS ONE suggests a different eating strategy. Researchers found that when protein intake was decreased by a |
Casein Vs. Whey For Dieting29-Dec-2011Dairy proteins are known for promoting a feeling of fullness that can help dieters and others who are watching what they eat resist snacking temptations. A study published in the Nutrition Journal compared the short-term satiety effect produced by casein, whey and other protein |
How To Optimize Peak Power28-Dec-2011The advice for aspiring bodybuilders looking to build muscle mass is to load up enough resistance to perform 6 to 8 reps per set. If developing peak power is your goal, a study published in the Journal of Strength and Conditioning Research offers some valuable insight to college |
Vitamin E & Muscle Strength27-Dec-2011Athletes have been known to consume vitamin E to boost endurance, but scientists have just recently uncovered this vitamin's key metabolic mechanism. According to research reported in the journal Natural Communications, vitamin E helps repair tears in plasma membranes to protect |
Happy Holidays From The ON Team26-Dec-2011All of us at Optimum Nutrition wish you and yours a safe and happy holiday season. |
Long Term Effects Of Dieting23-Dec-2011Trying to drop 10 pounds over a couple of weeks by crash dieting can adversely effect hormones that control appetite and metabolic rate. That's what a study published in the New England Journal of Medicine suggests. Researchers measured the hormone levels of 50 overweight subjec |
NEW Performance Whey22-Dec-2011Sometimes you want to enjoy a full-sized protein shake. But there are occasions when you'd rather get your whey protein as a quick and easy shot of fast acting amino acid support.
ON's new Read more |
Final #ON25 Twitter Contest22-Dec-2011December is the last month of ON's 25th year celebration, so we're going to do something a little different this time around while offering a very attractive prize package. Change your Twitter avatar to a holiday-themed image featuring the ON logo or any product, and twe |
Shake Up Your Recovery22-Dec-2011The searchable database of protein smoothie recipes at OptimumSmoothie.com can set you up with everything from goal-specific formulations to holiday-themed shakes. Check out the impressive list of blender, shaker and spoo |
Whey's A Versatile Supplement21-Dec-2011Whey protein is attractive to athletes largely because it's an excellent source of Branched Chain Amino Acids (BCAAs). An analysis of 25 stud |
Elevating Push Up Performance20-Dec-2011When there are no barbells, dumbbells or exercise machines in sight, push ups represent the next best resistance training alternative. A study published in the Journal of Strength and Conditioning Research offers insight into how much work you're getting out of several popular v |
Get 2% More Out Of Cardio19-Dec-2011If you're as determined to knock down goals on cardio day as you are under a barbell, a study published in the Journal of the International Society of Sports Nutrition suggests supplementing with caffeine, carbohydrates and BCAAs before your run. When study subjects ran on a tre |
Medicine Ball Core Development16-Dec-2011If you think about it, all movement begins with the core muscle group. The force needed to sit up, stand, run and lift starts from your mid-section and is transferred outward. When you want to go beyond typical sit ups and crunches for core muscle development, an article published in the NSCA's onli |
Strength Training A Popular Trend15-Dec-2011An annual survey conducted by the American College of Sports Medicine ranked Strength Training as the second most popular fitness trend right behind certification. The Worldwide Survey of Fitness Trends 2012 received 2,620 responses from personal trainers and other fitness profe |
Finish The Race 51 Seconds Faster14-Dec-2011If you're thinking about competing in a 5000 meter triathlon once Spring rolls around, a study published in the Journal of the International Society of Sports Nutrition offers interesting insight into how caffeine can influence your race time. Researchers had 9 male athletes age |
Three Diet Plans Compared13-Dec-2011If you're already looking ahead to January as the official start of diet season, research from the Genesis Prevention Center at University Hospital in South Manchester, England suggests lowering carb intake for a couple days each week. Compared to continuous low-carb dieting and a low-calorie Medite |
High Load Vs. High Velocity Lifts12-Dec-2011There are a lot of different techniques you can incorporate to get more out of your efforts under a pile of plates. Consider the findings of a study published in the Journal of Strength and Conditioning Research that compared the hypertrophy (muscle growth) effects of high load |
Quick Walk Beats Treat Urges09-Dec-2011If your workplace is like most, trays of holiday themed snacks are going to start piling up in the break room, cafeteria and on the conference room table the closer we get to the 25th. This abundant availability can lead to mindless nibbling that will no doubt pack unwanted pounds around your waistl |
A Different Abdominal Exercise08-Dec-2011You're regularly changing up your weight training routine to keep your muscles confused and adapting to more demanding workouts, but when was the last time you did an abdominal exercise other than crunches or sit ups? An article published online by Men's Health magazine included |
Dairy Protein Boosts Bone Health16-Nov-2011Overweight and obese people tend to have greater bone mass. So bone health can become an issue when you're trying to diet down. A study published in the Journal of Endocrinology & Metabolism suggests that dairy proteins might offer a solution.
Researchers put 90 overweigh |
Take Performance Outside The Box15-Nov-2011There are more than a few strategies for psyching up to compete. For the track and field athlete, external focus at some point in the distance seems to produce superior results compared to fine-tuning technique in your head. A study published in the Journal of Strength and Conditioning Res |
Train Longer & Burn More Fat14-Nov-2011Carnitine is a compound biosynthesized from the amino acids lysine and methionine. It's been popular with bodybuilders, and a study published in the Journal of Physiology helps explain why. After supplementing with carnitine for 24 weeks, a group of subjects was able to cycle on |
Another Perspective On Lifting11-Nov-2011You know exactly what you want to achieve in the gym. But sometimes outside influence can set the bar just a little higher for you. A study published in the Journal of Strength and Conditioning Research measured the effects of expert advice on elite rugby players engaged in weig |
Music Quickens Pace Of Recovery10-Nov-2011There have been studies showing that motivational music quickens the pace and intensity of endurance exercise. Until now, no one has looked at music's effect on recovery. This study published in the Journal of Strength and Conditioning Research suggests that tuning in toe-tappin |
Micronutrients Boost Performance09-Nov-2011Most athletes understand that proteins repair and rebuild muscle while carbohydrates provide energy. Some even calculate to the gram the quantities of these macronutrients they consume on training and non-training days. A study published in The Journal of Nutrition illustrates t |
Calories For Cooked Vs. Raw Foods08-Nov-2011Back in the day, Muscle Beach bodybuilders used to argue about whether raw or cooked foods were better for fueling physique development. A study published in the Proceedings of the National Academy of Sciences suggests that cooked food might provide more energy (calories) than w |
Practice Versus Age & Expertise07-Nov-2011Practice makes perfect, as the saying goes. A study published in the Journal of Sport & Exercise Physiology challenges the validity of that old saying. Researchers recruited 53 subjects aged 16 to 24 years, and compared their performance to 47 older subjects, aged 65 to 74. |
Sprint Training Packs A Punch04-Nov-2011Interested in trying a fast-paced workout for increasing anaerobic power? A study published in the International Journal of Sports Medicine suggests Sprint Interval Training (SIT). Researchers recruited 29 Judo athletes aged 19 to 20 years old to engage in 8 weeks of SIT. After |
How Long Does Recovery Take?03-Nov-2011Experienced lifters will tell you that muscle size and strength aren't built in the gym. It takes amino acids from protein and time away from the weight room to rebuild bigger and stronger. Next comes the debate about how long the process of recovery takes. A study published in the Journal |
Taking Oatmeal To Another Level02-Nov-2011Going with whole grain oatmeal is a good way to fuel up with slow-burning carbs. But you still have a couple of different options to choose from. After the inedible husk known as the chaff is removed, rolled oats are pressed into flakes by heavy rollers. For the steel cut version, instead of being p |
Taking The Lead On 2-Wheels01-Nov-2011How you place in a mountain bike race has a lot to do with the way your equipment is set up. In a study published in the International Journal of Sports Physiology and Performance, 7 competitive mountain bikers raced 4 laps on an 8 km track riding bikes equipped with front suspe |
Reading More Into Nutrition Facts31-Oct-2011Nutrition Facts panels have been a fixture on food packaging for decades. How effective are they at helping people eat healthy? A study published in the Journal of the American Dietetic Association compared the self-reported habits of 203 subjects to their actual performance rea |
High Vs Low GI Carbs Pre-Workout28-Oct-2011Glycogen is an important energy source that your body draws on during exercise. It can be topped off (aka: carb loading) and is replenished with carbohydrates in the form of food and/or supplements. A study published in the Journal of the International Society of Sports NutritionRead more |
Willpower Vs Hunger Hormones27-Oct-2011Anyone who's ever dieted down to a body weight goal knows that hunger hormones kick into gear in what seems like the minute you start restricting calories. A study published in the New England Journal of Medicine suggests that they remain elevated for longer than a year after we |
Building Brain With Brawn26-Oct-2011Regular exercise builds up the number of energy-generating mitochondria in your muscle cells. It's theorized that this process plays a key role in building strength and endurance. A study published in the American Journal of Physiology Regulatory, Integrative and Comparative Physiology< |
Marathon Nutrition & Hydration25-Oct-2011If you're planning to run your first marathon this year, Healthday.com published a list of nutrition and hydration tips for making you more competitive. Obviously, you're going to burn up quite a few calories and the article suggests that runners consume between 20 and 30 additi |
Don't Cut Calories Too Far Back24-Oct-2011Cutting calories out of a bloated diet is rarely a bad idea, but as with almost any well intentioned plan you can go too far. Sometimes more isn't better. A study published in the journal Cell Metabolism describes the metabolic carnage that can take place when you're experiencin |
Kettlebells Have Your Back21-Oct-2011A lot of people credit kettlebell exercises with restoring the healthy function of their lower back. A study published in the Journal of Strength and Conditioning Research offers some insight into what this type of workout has to offer.
Seven healthy young men and an accompli |
Monster Arm Workout for Mass20-Oct-2011Not seeing enough progress in your personal arms race? Natural Mr. Olympia John Hansen offers an October arms workout for developing absolutely huge guns. Not by Halloween, of course. But stick with this program for a couple of months, and you're bound to make noticeable gains. TIP:< |
10 Frightening Foods20-Oct-2011Forget about Halloween candy. That's kid stuff compared to the damage these menu selections can do to your diet. Let's take a look at some of the worst food choices anyone can make.
Donuts
Deep fry some refined flour, add a bunch of sugar and what have you got? An e |
Where's Your Physical Limit?29-Jun-2011You may remember a few months back when ON's Breaking News reported on one amazing athlete's completion of 50 Marathons in 50 Days. Migrating birds can sustain an energy level approximately 5 |
No Barriers To Body Betterment28-Jun-2011It doesn't matter how young or old you are, weight training can have a positive impact on your physique. Consider the results of a study recently published in the Journal of Strength and Conditioning Research. Scientists recruited 78 female volunteers aged 61 through 73 and had |
Distance Runner Static Stretching27-Jun-2011Stretching out before a run is a good way to take some of the stiffness out of leg muscles, but the practice has also been linked to decreased force and power production. A study published in the Journal of Strength and Conditioning Research examined the effect old school pressu |
Continuous Vs. Interval Training24-Jun-2011If you set aside 3 days a week for 8 weeks of training to improve endurance performance and jump capacity, would a continuous or interval protocol give you the best results? A study published in the Journal of Strength and Conditioning Research attempts to answer that question w |
The Time To Be Active Is Now23-Jun-2011If you're active in younger years, there's a very strong probability that you'll remain active for many years to come. That's one of the conclusions from a 28-year study tracking the physical activity habits of 5,432 residents of northern Norway. About 58% of these subjects maintained activity level |
Preserving Muscle Size & Strength22-Jun-2011Summertime brings outdoor temptations that can keep you out of the weight room for an extended period of time. While giving yourself a break from heavy resistance training isn't a bad idea, you certainly don't want to lose any of the size and strength you've worked so hard to develop. A study publis |
Even A Little Dehydration Hurts21-Jun-2011It doesn't take a whole lot of dehydration to bring down aerobic performance. Consider the results of a study recently published in the journal Medicine & Science in Sports & Exercise. Researchers had 10 experienced male cyclists performed time trials to exhaustion at 75 |
ON Athletes Step Up On Stage20-Jun-2011Last weekend at the 2011 NPC Jr. Nationals competition in Chicago, a total of 3 Team ON Athletes won IFBB Pro Cards. Steve Cook won his Class B Men's Physique competition -- along with the Overall! ON' |
Ice Cream & Snow Cone Dangers17-Jun-2011There's no time like summertime for treating yourself to cool, refreshing desserts. But an analysis published online at Healthday.com points out that a little goes a long way in terms of waistline worries. For example, a half-cup of vanilla ice cream provides about 3 grams of pr |
Fiber's Importance To Health16-Jun-2011Experts recommend that adults should try and consume between 25 to 30 grams of dietary fiber every day. A study published in the Archives of Internal Medicine suggests that fiber's importance in the diet goes well beyond digest health. Analyzing data from 219,123 men and 168,999 |
Yo-Yo Diet Better Than No Diet15-Jun-2011More than a few health and nutrition experts have expressed the opinion that constantly shedding and regaining weight isn't healthy. Since millions of Americans go on diets every year, with the vast majority regaining at least some of the weight they lost, Ohio University researchers decided to stud |
Busy Lifestyle Increases Snacking14-Jun-2011According to Packaged Facts' analysis of U.S. consumers, we're snacking more than ever, substituting on-the-go eating for sit-down meals. The frenzied lifestyles of adults have taught kids that it's okay to replace entire meals with snacks. This is part of the reason that packaged snack sales increa |
A Mountain Of Strength13-Jun-2011ON athlete Anselm Murphy was the first Irishman to conquer the summit of Kangchenjunga, the world's third highest peak. He called the trek upward, Much more challenging than Everest. As fate would have it, the route b |
Right Carbs For Marathon Running10-Jun-2011Nutrition is an important aspect of any athlete's performance. A study published in the International Journal of Sports Medicine examined the nutritional factors at work in marathon running and found that competitors who consumed greater than 7 grams of carbohydrates per kilogra |
Stronger Hips Reduce Running Pain09-Jun-2011One of the most common injuries for runners is patellofemoral pain in the knees. Researchers from Purdue University's School of Health and Rehabilitation Sciences have found that strengthening the hips not only helps reduce this type of pain but improves running mechanics at the same time.
Scient |
Chocolate Milk Sports Nutrition08-Jun-2011Research presented at the 2nd World Congress on Exercise is Medicine suggests that skim milk with a little chocolate syrup can help improve aerobic fitness. Scientists recruited 32 healthy untrained volunteers to peddle on a stationary bike at a moderate pace for an hour 5 days a week. After 4 &frac |
L-Carnitine Boosts Performance07-Jun-2011L-Carnitine is a vitamin-like nutrient that occurs naturally in the body where it helps turn fat into energy. A study published in the Journal of Physiology suggests that supplementing L-Carnitine with carbohydrates over time can provide a boost in athletic performance.
Rese |
Positive Effects Of Negative Load06-Jun-2011If you've been following the NBA Finals, it's obvious that jumping ability is crucial to team sports performance. Not just when driving the net, but defending a downfield receiver, spiking a volleyball over the net or reaching to grab that barely over the fence hit. Fact is, jump performance is a va |
Best Rest Ratio For Sprinters03-Jun-2011What's the ideal race day rest time between sprints? According to a study published in the Journal of Strength and Conditioning Research, it depends on which race you're running. Scientists had experienced sprinters run 15, 30 and 50 meter races with passive or active rest betwe |
Is Long-Term Intensity Damaging?02-Jun-2011A lot of people are committed to realizing the benefits of regular exercise, but many assume that long-term intense exercise isn't such a healthy practice. A study published in the journal Behavioural Sciences compared the lifespan of 834 Tour de France competitors to the genera |
Don't Let Flavor Get You Down01-Jun-2011MSG (monosodium glutamate) is a commonly used flavor enhancer, especially for Asian inspired dishes. A study published in the American Journal of Clinical Nutrition suggests long-term MSG consumption can add body weight independent of calories and energy balance. Between 1991 an |
Science Backs Apple A Day18-Apr-2011An apple a day keeps the doctor away. Everyone's heard that one. Now there's research to support this popular saying. The USDA funded study was presented at Experimental Biology 2011 last week in Washington D.C.
Scientists assigned 160 women aged 45-65 to eat either 75 grams of dried apples a day |
ON Weekend Sampling Sessions15-Apr-2011Got a taste for quality sports nutrition? Get a taste of ON at any of these weekend sampling sessions. In Essen, Germany, FIBO Power 2011 is being held at the Essen Exhibition Centre and ON is there. At the Columbus Convention Center in Ohio's capital city, A Nose For Quality Nutrition14-Apr-2011Ghrelin is a stomach hormone with two very unpopular qualities: hunger enhancement and fat storage. When your stomach is empty, this hormone is secreted to help persuade you to find food. A study published in the Journal of Neuroscience suggests ghrelin might also fine-tune your |
Where Fiber Comes From Matters13-Apr-2011If you've been looking for ways to work more fiber into your diet, a study published in the British Journal of Nutrition suggests you focus on grain and vegetable |
Green Tea Polyphenols Build Mass?12-Apr-2011The important polyphenols in green tea are epigallocatechin gallate better known as EGCG, along with epigallocatechin, epicatechin gallate and epicatechin. Research presented at Experimental Biology 2011 suggests that green tea might play roles in bone density and muscle building in addition to its |
Young Pro Soccer Players Lacking11-Apr-2011You'd think that once an athlete reaches the professional ranks his or her diet wouldn't be a major issue. If you're talented enough to turn pro you must have the knowledge to fuel that level of performance. A study published in the Journal of Strength and Condition Research sug |
The Importance Of Vitamin A08-Apr-2011Vitamins B, C and D get plenty of attention, but few active people worry about getting their fair share of vitamin A. That's unfortunate because a recent report from the U.S. Department of Agriculture estimates that 55% of Americans are vitamin A deficient.
Among its many uses in the body, vitami |
Is Running Barefoot Easier?07-Apr-2011The oxygen cost of exercise is calculated by determining the amount of breathing required to not only get through the workout, but to recover afterward. A study published in the International Journal of Sports Medicine examines the economy of running barefoot compared to when we |
Starting Your Swim Strong05-Apr-2011If you're going out for the swim team this summer, you should know the first swimmer to reach the 15 meter mark is generally the winner of any 50 meter freestyle event. This means that a big part of winning is your dive off the blocks. A study published in the Journal of Strength and Condi |
Natural Vs. Artificial Turf04-Apr-2011Old school football players didn't have many kind words for artificial turf. But the plastic grass has come a long way since being installed at the Houston Astrodome in 1966. A study published in the journal Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology |
Free Australian ON Seminars01-Apr-2011On April 10th and again on the 15th, Optimum Nutrition will be hosting free True Strength seminars featuring ON Athletes Charles Glass, the Godfather of Bodybuilding & Trainer of Champions, along NP |
Adding Sugar Adds Pounds31-Mar-2011What happens when you sprinkle a teaspoon of sugar over that breakfast cereal? According to 27 years of Minnesota Heart Survey data collected on subjects aged 25 through 74, added sugar adds up to more pounds of body weight. During the period, consumption of added sugar increase |
Newcastle Falcons train with ON30-Mar-2011
Doing the hard work in the gym is only half of the performance equation. That monume |
Protein For Endurance Performance30-Mar-2011Traditional supplements for fueling endurance performance contain about 6% carbohydrates. But is glycogen replenishment what it's all about? A study published in the Journal of Strength and Conditioning Research compared this basic carb supplement to a beverage containing half t |
Walnuts Bring The Whole Package29-Mar-2011A study presented at the 241st National Meeting & Exposition of the American Chemical Society goes beyond ranking tree nuts as one of nature's most perfect foods. The research states that walnuts are superior to peanuts, almonds, pecans, pistachios and other nuts. Why? They provide high-quality |
Team ON Athletes Place High28-Mar-2011Congratulations to Alex Carneiro who took the Men's Physique Overall title at the 2011 MuscleContest Championships last weekend in Culver City, California. Next weekend, he'll be competing at the NPC Northern C |
Food And You Survey Surprises25-Mar-2011A survey conducted by the United Kingdom's Food Standards Agency called Food and You found that 90% of consumers can't name the types and portions of food that make up a healthy diet. Between March and August 2010, a total of 3,000 face-to-face interviews were conducted on rando |
Exercise Offsets Salt Intake24-Mar-2011If you're having a hard time keeping track of your salt consumption, researchers from the Tulane University School of Public Health and Tropical Medicine suggest heading to the gym. A study involving 1,900 Chinese men and women found that salt's effect on hypertension (elevated blood pressure) can b |
Fiber For Heart Health23-Mar-2011The American Heart Association recommends that adults consume 25 grams of dietary fiber a day. If you're wondering why the heart association is promoting a high-fiber diet, a study fr |
Leucine Spots Strength Gains22-Mar-2011If you're just starting a resistance training program, research published in the International Journal of Sports Physiology and Performance suggests that supplementing your diet with the Branched Chain Amino Acid (BCAA) leucine can help boost strength increases by 30% to 40%.
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Rise & Shine To Calcium + D18-Mar-2011Here's an easy way to potentially increase fat oxidation and burn more calories throughout the day. A study published in the journal Clinical Nutrition suggests that a breakfast rich in calcium and vitamin D can enhance your success with both of these goals.
Researchers foun |
Eat Before You Run To Burn Fat08-Feb-2011Many people think that one of the best ways to burn fat is to run, cycle or swim on an empty stomach. A study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests it might be better to eat something first. Researchers had 8 healthy young men |
| America's Favorite Supplements |
Chicken Soup Cures A Cold?03-Feb-2011It's been the stuff of legend for generations. Chicken soup is said to contain something magical for those suffering from the common cold. And according to Harvard University professor John Sharp, MD, it really does. Chicken soup may have a positive effect on your immune system by way of neutrophil |
Metabolic Cost Of Shoveling Snow02-Feb-2011If you live in a part of the country that's socked in with lots of snow, don't worry about not being able to get to the weight room. According to the Harvard Medical School, shoveling snow is roughly the equivalent of resistance training. And there's an even more impressive calorie burning effect. A |
Caffeine's Impact On Team Sports01-Feb-2011If you're playing basketball, volleyball, soccer or another team sport, you can expect a boost in speed, agility, decision making and reaction time if you drink a caffeinated beverage about an hour before competition begins. That's what a study published in the journal Medicine & Scien |
| ON Athletes Found By BodySpace |
Plant Fiber Boosts Immune System28-Jan-2011Lots of people have recognized the importance of dietary fiber to digestive health. It's a popular supplement given the fact that most Americans only consume about half the recommended 25 to 35 grams of fiber per day. Now research published in the European Journal of Clinical Nutrition< |
25 Years of Greatness27-Jan-2011Celebrate ON's 25th Year With Samples On Twitter
It all began back in 1986 when two brothers started a company with a mission to bring consistent quality to the sp |
25 Ways To Celebrate...27-Jan-201125 Ways To Celebrate
Your True Strength
To celebrate 25 years of helping highly motivated people realize impressive physical goals, we've put together a list of popular assumptions that can hold anyone back from attaining True Strength. Getting |
ON Samples The LA Fitness Expo27-Jan-2011If you're going to the Los Angeles Fitness Expo this weekend, be sure to stop by booth #503. You'll have the opportunity to meet Tobias Young, New Cookies & Cream Hydrowhey26-Jan-2011If you're having trouble deciding between the decadently rich Turbo Chocolate and silky smooth Velocity Vanilla flavors of Platinum Hydrowhey, now you can enjoy the best of both! |
Body Weight Push Up Dynamics25-Jan-2011Lots of studies have been performed on muscle activation using various styles of push ups. Now a study published in the Journal of Strength and Conditioning Research tells us that you're supporting less body weight in the 'up' position than when down, with your chest just an inc |
Introducing New Amino Chewables24-Jan-2011Looking for a tasty way to fight back sweet tooth urges? Munching a pair of candy-tasting Amino Chewables provides recovering muscles with 1,0 |
ON Weekend Sampling Sessions21-Jan-2011ON Athletes will be sampling superior quality sports nutrition products all over the country this Saturday. Abbie Burrows will be at the Armburst Pro Gym from 8AM to noon. Head over to 4240 Kipling St., Uni |
Steps For Running Around Injury20-Jan-2011Knee kind of sore after yesterday's run? According to a study published in the journal Medicine & Science in Sports & Exercise, step rate can alter leg joint loading to help reduce injury risk. Analyzing the hip and knee joints of 45 recreational runners on treadmills, s |
Green Tea Extract Is Super Potent19-Jan-2011No one would argue that people who exercise with intensity are doing their body a world of good. But the effort releases free radicals that can damage cells if left unchecked. That's where antioxidant support comes in. A recent study published in Journal of Food Biochemistry fou |
Pros & Cons Of A Big Breakfast18-Jan-2011The word breakfast comes from the term 'breaking the fast' which took place during the 7 to 9 hours you were sleeping. This is especially important to active individuals who are frequently in a state of muscle recovery and glycogen resynthesis. The importance of breakfast has taken on a new meaning |
Shaking Up Your Diet Plan17-Jan-2011If you're one of the millions of people who've made a resolution to lose weight and get in shape, a study published in the International Journal of Sport Nutrition and Exercise Metabolism offers supplemental advice. Researchers compared the thermogenic effects of protein shakes |
Team ON Athletes' Busy Weekend14-Jan-2011It's going to be a very busy weekend for Team Optimum athletes and fans. BMX Class 'AA Elite Pro Tyler Faoro will be competing in the SSA Florida State Championship Series at Daytona Beach Saturday and |
Hormones Behind Yo-Yo Diet13-Jan-2011You know people who have successfully lost weight, only to see it creep back again after they've relaxed their diet program. It happens to some, but not others. A study published in the Journal of Clinical Endocrinology & Metabolism suggests that dieters with the highest lev |
Vitamin D3 Up To 87% More Potent12-Jan-2011The type of vitamin D you're taking could make a big difference in how much your body's actually using and storing. A study published in the Journal of Clinical Endocrinology & Metabolism found that Vitamin D3, known as cholecalciferol is 56% to 87% more potent than Vitamin |
Sports Teams Aren't Cutting It11-Jan-2011If you have a child aged 7 to 14 playing an organized sport, there's only a 25% chance that he or she is getting the recommended amount of physical activity during team practices. A study published in the online edition of the Archives of Pediatric & Adolescent Medicine foun |
High Protein Diets Are Safe10-Jan-2011Surf the Internet for nutrition tips and you'll run up against all kind of crazy opinions. For those who are trying to lose weight and/or build muscle on a high-protein diet, a study published in the Nutrition Journal offers a comforting conclusion. Researchers had 100 overweigh |
Beating Back Oxidative Stress07-Jan-2011There's nothing not to like about exercise. Well, almost nothing. As good for you as exercise is, the physical effort stresses your body in ways that promote the release of free radicals which can cause cellular damaged if left unchecked. That's where antioxidants come in. A study published in the & |
Vitamin D Fuels Performance06-Jan-2011According to an article in the NSCA's Performance Training Journal, few vitamins can match vitamin D's impact on so many of the body's functions. In fact, vitamin D receptors are found in nearly every human cell. Because the sun provides about 90% of our vitamin D needs, wintert |
Runners Can Use Arginine Too05-Jan-2011Guys who like to lift lots of weight appreciate the pump promotion they get from the amino acid arginine. This N.O. stimulator plays an important role in blood flow, which helps muscles pump up during resistance training. A study published in the Journal of Applied Physiology su |
New Flavor of Platinum Hydrowhey04-Jan-2011ON's fastest and purest whey protein just got an exciting new taste. Look for Platinum Hydrowhey in Cookies & Cream Overdrive. Each serving provides 30 grams of hydrolyzed wh |
Write Weight Loss Into Your Day03-Jan-2011According to Dr. Christopher J. Mosunic of Greenwich Hospital in Greenwich, Connecticut, there are two kinds of dieters: Those who keep a journal of everything they eat and those who don't. The dieters who write down every beverage and food item consumed typically experience success in just 12 weeks |
Happy New Year From Team ON31-Dec-2010The staff and athletes of Optimum Nutrition wish you a safe and rewarding 2011. Let's hope it's a year where sizable goals are realized. The year has already started off well for ON Athletes Alicia Harris and < |
A Diet That Works For You30-Dec-2010In a review of literature published in the journal Nutrition in Clinical Practice, researchers determined that caloric intake is the most important factor for controlling weight. Outside the insular world of clinical studies, people have a hard time staying on extreme diets. Tha |
Citrulline For BCAA Utilization29-Dec-2010Intense exercise can limit arginine availability and contribute to amino acid catabolism (or breakdown). That's why knowledgeable strength training athletes supplement a healthy balanced diet with proteins and BCAAs. Research published in the European Journal of Applied PhysiologyRead more |
100,000 Reasons To Transform28-Dec-2010Bodybuilding.com, the world's largest online supplement store, and Optimum Nutrition have teamed up to launch the $100,000 Transformation Challenge. If you're 18 years of age or older, enter the challenge between now and |
No Limits On Performance27-Dec-2010Jamaican sprinter Usain Bolt shaves fractions of a second off his world record 100 meter time almost every time he competes. Now a study published in the International Journal of Applied Management Science suggests that world records will no longer be possible in 7 to 11 years. |
Merry Christmas from Team ON24-Dec-2010The staff and athletes of Optimum Nutrition wish you and yours a very merry Christmas and Happy New Year. Enjoy your time with friends and family. We'll be back on Monday with tips for getting your body back in shape after the holidays. |
Your Version Of Creaminess23-Dec-2010If someone describes a food or beverage as creamy, it might mean something different depending on where they live. According the research published in the Journal of Sensory Studies, your idea of creamy might even be different than another person's who speaks the same language. |
Burn 7 Calories A Minute Hooping22-Dec-2010You're probably already planning ways to kick off your New Year's weight loss program. Research from the Exercise and Health Program at the University of Wisconsin - La Crosse presents a fun way to burn 210 calories in just 30 minutes. The study on Hooping is published online at acefitness |
Take This Exercise Intensity Test21-Dec-2010What does exercising with intensity do for your workout? More than you might think, according to a study published in the British Journal of Sports Medicine. Researchers wanted to measure the effect of moderate and intense exercise on 90 volunteers aged 18 through 32. Their meth |
Arginine For Endurance Athletes20-Dec-2010Arginine has been a favorite with strength athletes for the way it promotes nitric oxide stimulation and muscle pumps. Now a study published in the Journal of Applied Physiology suggests that this conditionally essential amino acid might also boost endurance for gym newbies. Sci |
BodySpace Spokesmodel Finalists17-Dec-2010Congratulations Team ON Athletes Jennifer Rankin, Stephen Cook and Staying Active Keeps You Slimmer16-Dec-2010It works better for women than men, but being active every day from your 20s onward can keep you from putting on pounds. A study published in the Journal of the American Medical Association tracked the activity levels of 3,500 subjects over a 20-year period. Females who maintain |
Vote for Team ON Athletes!15-Dec-2010We knew our athletes were hot property, and now three of them have made it to the semi-finals in the prestigious Wilhelmina Hot Body Model Search 2010, sponsored by Shape and Men's Fitness magazines.
IFBB Figure Pro Phosphates For Building Endurance14-Dec-2010Your body uses phosphates to produce a high-energy compound called creatine phosphate. A study published in the Strength and Conditioning Journal suggests that phosphate supplementation can play a role in improving endurance exercise performance. According to scientists, phospha |
Nobody Wants To Count Calories13-Dec-2010According to research from the Dietary Guidelines Alliance, 82% of American parents think it's important to consume whole grains, lean meats, low-fat dairy, fruits and vegetables. 74% of the people surveyed were convinced that balancing food and beverage intake with physical activity was a healthy c |
Cut The Run Short When Fatigued10-Dec-2010Runners and sports medicine researchers have debated for eons the ideal time to stop running to avoid injury. Think about it in terms of exhaustion. On a scale of 1 to 20, with 1 just starting out on a run and 20 absolutely gassed, a perceived rate of exhaustion in the 13 to 15 range indicates fatig |
Weighed Down Sprint Training09-Dec-2010You're always looking for new ways to further improve your performance. A study published in the Journal of Strength and Conditioning Research suggests a couple of techniques you might as well skip. To see if resisted sprint training made college lacrosse players any faster, sci |
Fortify Smoothies With Fiber08-Dec-2010The World Health Organization recommends a daily fiber intake of between 25 and 30 grams. Unfortunately, most American adults get about half that amount. In a story published online at FoodNavigator.com, industry experts suggest that adding 8 to 14 grams of supplemental fiber to |
Crash Diets Lead To Binge Eating07-Dec-2010Anyone who has spent any time seriously working toward a goal knows that body transformation is best accomplished at a slow, steady pace. We've all tried to lose a bunch of pounds in a couple of weeks, but people who go that route over and over again could be setting themselves up for unhealthy bing |
ON Athletes Find True Strength06-Dec-2010Last weekend in St. Petersburg, Tyler Faoro finished 3rd during the 1st day of BMX racing in the SSA Florida State Championship Series. He'd been down with the flu for a week and was still not feeling 1 |
Big Competition For ON Athletes03-Dec-2010On Saturday, Team ON Athlete Patty Wilson takes the stage against top Bikini competitors at the 2010 NPC Excalibur Championships. If you're going to be in Culver City, California this weekend, stop by Vetera |
Aminos Build All Kinds Of Muscle02-Dec-2010Young or old, digestion and absorption of amino acids from protein post-workout boosts the muscle synthesis that plays a major role in rebuilding tissue size and strength. A study published in the American Journal of Clinical Nutrition looked at the results experienced by 48 you |
Benefits Of Lifelong Exercise24-Sep-2010If you have a passion for sports at a young age and stick with it through old age, what can you expect to gain from this lifelong pursuit of performance? A study from Mid Sweden University reveals that active senior skiers, some in their 90s, demonstrated twice the capacity for maximum oxygen uptake |
What's In Store For Whole Grains23-Sep-2010According to U.S. Dietary Guidelines, anyone over the age of 9 should try and consume 3 servings of whole grains every day, the equivalent of 38 grams. The increased volume of new whole grain products being introduced suggests that many Americans are trying to reach that goal. Since 2005, more than |
Kukri Badgers' True Strength22-Sep-2010ON sponsored 7s rugby team the Kukri Badgers are celebrating one of their most successful seasons ever. Each summer, the team draws non-professional players from different union teams in London and this year the Badgers won a pair of tournaments, taking home the silverware at London's prestigious Ci |
You're In The Top 2%21-Sep-2010If you regularly work out at a gym, you're in very exclusive company. According to a study published in the American Journal of Preventive Medicine, only 2.2% of Americans engage in vigorous exercise. The survey of 80,000 participants age 20 and older was reported between 2003 a |
How To Know If You're An Athlete20-Sep-2010Measure the length of your ring finger. Now do the same with the pointer on that same hand. What's the ratio of shortest to longest? A study published in the Journal of Strength & Conditioning Research explores how that ratio correlates not only to prenatal testosterone leve |
Exercise Helps Where Diet Can't17-Sep-2010Lots of people are convinced that diet is the key to weight loss. No one doubts the importance of controlling what and how much you eat, but a study published in the European Journal of Applied Physiology outlines the role intense exercise can play.
A total of 19 obese subjec |
Fitness Improves Sleep Quality16-Sep-2010Having trouble sleeping soundly through the night? A study published in the October edition of Sleep Medicine suggests hitting the treadmill. Or the stationary bike. Researchers recruited 23 sedentary adults who had a hard time falling and staying asleep at night. After 4 months |
Active Video Games As Exercise15-Sep-2010How much exercise are you really getting when playing active video games? According to a study published in the Journal of Science and Medicine in Sport, the intensity of competition might be high, but the effort isn't anything to get excited about. Researchers recruited 26 adol |
3 Servings Of Dairy Per Day14-Sep-2010How much milk do you drink? A final report from the USDA and Department of Health and Human Services' Dietary Guidelines Advisory Committee recommends that adults consume three servings per day. Right now, the average American adult only consumes about half of the recommended amount.
Read more |
Dive Into A Whole Body Workout13-Sep-2010Bored with grinding out mile after mile on the treadmill or stationary bike? Even if you really enjoy extended-duration cardio training, sometimes it's hard to fit one of those demanding sessions into your busy day. According to a study published in the European Journal of Applied Physiolo |
Label Reading Reduces Fat10-Sep-2010How often do you take a look at the Nutrition Facts panel on the foods you buy? A study published in the Journal of Consumer Affairs suggests you're much more likely to lose weight if you take the time to track what you consume. An analysis of data compiled from 2002 to 2006 fou |
Goal-Driven Riders Win The Race09-Sep-2010What's more important in a bike race: focusing on pedaling technique or your own performance? A study published in the Journal of Science and Medicine in Sport analyzed those factors in 5-minute all-out time trials using novice, expert and elite cyclists. The riders were matched |
Friends Make Exercise Fun08-Sep-2010It's a basic and very well-established fact that any activity you enjoy doing is much more likely to remain a part of your routine. A study of college student leisure time published in the Journal of Physical Activity and Health suggests that training with a friend makes the exp |
Whey & BCAA Performance Advantage07-Sep-2010You've heard about the advantages of post-workout nutrition. It's very likely that you've seen hard-training men and women mixing up a whey protein shake right in the gym. What's the big deal? According to research published in the International Journal of Sport Nutrition and Exercise Meta |
Train Heavy To Throw Harder03-Sep-2010Although this study published in the Journal of Strength and Conditioning Research was focused on male handball players, the results have implications for any team sports athlete who's interested in throwing harder. Scientists wanted to know if heavy or moderate load weight trai |
Fatty Acid Imbalance & Obesity02-Sep-2010Like Essential Amino Acids, Essential Fatty Acids are required for a number of metabolic functions and must be taken in through diet. Your body can't produce them, which is why they're considered so 'essential'. A study published in the Journal of Lipid Research suggests that Am |
Kettlebell Hockey Conditioning01-Sep-2010It takes a combination of strength, power, endurance and flexibility to succeed in the game of ice hockey. If you're going out for the team, the NSCA's Performance Training Journal recommends working kettlebell swings into your pre-season conditioning program. Kettlebell trainin |
Put Your Heart Into Training31-Aug-2010What's the difference between a recreationally active adult and someone who trains for triathlons? A study published in the journal Radiology reports that an analysis of 26 professional male triathletes showed greater heart muscle mass and ventricle wall thickness. These elite r |
Black Rice Has A Lot To Offer30-Aug-2010Brown rice is a favorite of yours for the slow-burning carbohydrate energy and healthy dose of protein it provides. According to research presented at the 240th National Meeting of the American Chemical Society, black rice provides more antioxidant value, more fiber and more vitamin E than blueberri |
N.O. Might Boost Endurance27-Aug-2010Supplements containing the amino acid L-Arginine are typically used by strength athletes for pump promotion. New research from the University of Exeter suggests that N.O. boosting supplements might significantly increase stamina during high-intensity exercises like cycling, running or swimming. The |
Exercise Keeps A Lid On Hunger26-Aug-2010Losing weight is 90% diet and 10% exercise. Maintaining weight loss is 90% exercise and 10% diet. Chances are you've heard this weight management philosophy stated at some point. A recent study published in the journal PLoS Biology fits very well into the equation.
Analyzing |
True Strength Plans Ahead17-Jun-2010You wouldn't take a test without studying the subject matter. When a meeting's called at work, you make sure you're able to answer any question about your responsibilities that might come up. Preparation is an important part of anyone's success, whatever situation they find themselves facing. It' |
True Strength Digs Deeper17-Jun-2010Hang around the weight room long enough and you'll hear enough expert advice to end up totally confused about diet and training techniques. What one guy swears by another laughs off as idle newbie chatter. There's no shortage of egos or opinions, that much is certain. Here's some advice from the Pro |
True Strength Requires Willpower17-Jun-2010You sat down and planned out an extensive diet for the entire week. For every day, you mapped out 6 small meals to consume at intervals spaced 3 hours apart from your 7AM wakeup Platinum Hydrowhey to your 10PM Gold Standard 100% Casein nightcap. You've gone so far as to prepare these meals ahead of |
Strength Sessions For Runners16-Jun-2010Endurance athletes have a tendency to hate resistance training every bit as much as strength athletes detest long-distance runs. Although it's not that way with everyone, this either/or stereotype has endured for eons. A study published in the Journal of Strength and Conditioning Resear |
How Safe Is Your Protein?02-Jun-2010ON's Response to July 2010 Consumer Reports Article, Alert: Protein Drinks
A recently released Consumer Reports article in their July 2010 issue titled, Health Alert: Protein Drinks included tests conducted on 15 different protein powders for heavy metals (arsenic |
Workout Benefits Best When Fit01-Jun-2010Here's some welcome news for those who look forwarded to every trip to the gym: According to research published in the journal Science Translational Medicine, the benefits of training appear to increase with your level of fitness.
The study measured changes involving 200 diff |
The Essential Fats Balancing Act28-May-2010Your body uses essential fatty acids to support a broad range of functions. They're called 'essential' because your body can't produce them. Essential fats can only be taken in through diet, and balancing your intake of them is very important.
Because omega-6 fatty acids are found in chicken, eg |
Women Gain & Lose With Lifting27-May-2010There probably isn't a very good mix of ladies and men in your fitness center's weight room. That's an area typically dominated by males. But research published in the journal Medicine & Science in Sports & Exercise suggests that women can get a lot out of resistance tra |
Hardest Worked Repaired Least26-May-2010From your time under weight plates, you know that muscle tissue is broken down during training. Afterward, it's repaired and rebuilt with help from the amino acids in protein. This rebuilding can take 48 hours or longer to complete. But what about the tendons that secure your muscles to bone? Resear |
Fats Are Similar, But Different25-May-2010The talk around your gym right before swimsuit season probably isn't centered around dietary fats, unless it's a strategy for avoiding them. But since your body needs a certain amount of fat to function, new research published in the clinical journal Nutrition & Metabolism p |
Benefits & Drawbacks To Intensity24-May-2010For your gym's regulars, working intensity into any session is a given. Continuous improvement requires ongoing challenge. But for those who find it challenging just to engage in regular training, research published at ScienceDaily.com finds benefits and drawbacks to intense wor |
Ski Poles For The Summer21-May-2010You've probably seen people power-walking or out for a hike carrying what look like a pair of ski poles. What they're doing is Nordic Walking, an exercise that evolved from an off-season ski training technique known as Ski Walking. When you take the poles for a hike over hilly terrain, it's calle |
Protein or Carbs Post-Workout?20-May-2010As the saying goes, there's a time and a place for everything. Carbohydrates are valued by athletes for the way they replenish the muscle glycogen spent during intense training. Read more |
Pirates Win British & Irish Cup19-May-2010Congratulations to ON-sponsored Rugby club the Cornish Pirates, who triumphed in the final of the British & Irish Cup Final against Munster with a scoreline of 23 - 14. The closely fought game was played on Sunday, May 16th at the Recreation Ground, Camborne. The Pirate's own Dave Ward came away |
Train Yourself To Resist Cravings18-May-2010Hunger can be satisfied with any kind of food, but cravings can be very specific. Right down to your favorite flavor of a particular potato chip brand. A study published in the journal Current Directions in Psychological Science suggests that busying your brain with certain task |
Multivitamins Brighten Your Day17-May-2010Want to feel more alert, less stressed and have a positive outlook? Take multivitamins. That's what a study conducted at Northumbria University suggests. Researchers had 215 men between the ages of 30 and 55 supplement with a multivitamin for 33 days. Not only did they score better on mental math te |
Volleyball Pre-Season Workout Tip14-May-2010If you're getting ready to sign up for a summer volleyball league, here's a shoulder strength development strategy that produced effective results for high school players. A study published in the Journal of Sport Rehabilitation reported on how 12 weeks of work with a weighted j |
Just Say Nuts To Healthy Fats13-May-2010You've heard about the advantages of healthy Omega-3 fatty acids and how your body actually needs these fats to function properly, but maybe you're not a fan of seafood. What about nuts? A review of 25 studies published in the Archives of Internal Medicine found that people who |
Run Faster Squatting First12-May-2010For the recreational athlete, a regular warm up is fine before running. But for fierce competitors, there's no such thing as 'regular'. A study recently published in the Journal of Strength and Conditioning Research suggests that performing half-squats a few minutes before a rac |
What's The Right Amount Of Sleep?11-May-2010From the dawn of the industrial age, there's been a gradual reduction in the amount of sleep that people get every day. This is especially the case for full-time workers. A study published in the May edition of the journal Sleep suggests that getting too little sleep is risky wh |
Burning It Up In The Pool10-May-2010Just like your resistance training routine, it's a good idea to change up your cardio fitness efforts every once in a while. Among the many options are stationary and regular cycling, treadmill and trail running, elliptical machines and the pool. The outdoor pools open at the end of the month and pl |
Boning Up For The Duration07-May-2010Muscle pumps don't last nearly as long as you'd like them to. But the big, dense bones you're building might. That's what a study from Sahlgrenska Academy in Sweden suggests. Researchers measured the bones of 3,200 men and found that those who played sports at a young age had larger, more dense bone |
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Save Your Supplements Again!06-May-2010Although Senator McCain (R, AZ) backed off legislation earlier this year that could have restricted the availability of your favorite protein, multivitamin and sports nutrition supplements, a similar measure has popped up again. This time it's buried in Senate Bill S. 3217, the Restoring American Fi |
Make Your Calories Count05-May-2010Overeating leads to a buildup in body fat. That much is obvious. But going too far in the other direction can be equally counterproductive. A study published in the Journal of Nutrition found that reducing caloric intake by 20% suppressed the signaling pathways that control prot |
Run Faster & Learn Faster04-May-2010Running at 80% of your capacity for an hour a day will go a long way toward improving your cardiovascular health. According to a recent study published in the journal Neuroscience it can also enhance your brain power.
Researchers from the University of Pittsburgh School of M |
Let Exercise Go To Your Head03-May-2010You've probably experienced the mental boost an invigorating workout can leave you with. A study published in the journal Environmental Science & Technology suggests a very simple way to add a feel good component. All you have to do is take your workout to the park. An analy |
Military Muscle01-May-2010When America flexes its military muscle, the real work is shouldered by hundreds of thousands of highly trained soldiers who draw on their True Strength to consistently perform at the very highest level whenever and wherever the mission requires. The long hours they put in during extended deployment |
Timing Complex & Simple Carbs29-Apr-2010If you're getting ready to race in a 10K or Triathlon, here are some carbohydrate timing strategies from a couple of different scientific studies. Before training or competing, research published in the Journal of Science and Medicine in Sport suggests that complex low-GI carbs |
How High Can You Sky?28-Apr-2010Given the leaping altitudes reached by basketball players, normal mortals might wonder why the laws of gravity apply only to them. A review of studies on recreational basketball players revealed that the guys have a vertical jump ranging from approximately 15 to 30 inches, while their female counter |
Avoiding Dairy Can Be Hazardous22-Apr-2010It's estimated that 12% of the U.S. population suffers from some degree of lactose sensitivity. According to a panel of experts assembled by the National Institutes of Health, even those people should not avoid nutrient-rich dairy products entirely. Doing so could have an adverse effect on their die |
50 Marathons In 50 Days21-Apr-2010Today, ON Athlete Hugh Williams-Preece completed an amazing run that began in Lisbon, Portugal March 3rd and ended April 21st in London, England. This 1310 mile distance amounted to running a 26.2 mile marathon every day for 50 consecutive days.
When asked about this incredible feat after crossi |
BCAAs Help Beat Muscle Soreness20-Apr-2010You drink a fast acting whey protein shake right after training to kick-start the protein synthesis that helps rebuild muscles bigger and stronger. Whether that shake's Gold Standard 100% WheyRead more |
Which Cardio Machine & When?19-Apr-2010If you go to one of the larger gyms, you might have as many as half a dozen different cardio machines to choose from. Here's a breakdown on which machines to use and for what purpose.
Stationary Bike: This is an outstanding all-around cardio machine. The motion is low |
Platinum Hydrowhey $10K Winner16-Apr-2010Congratulations to Nick Masone of St. Augustine, Florida. He's the grand prize winner of ON's Platinum Hydrowhey Sweepstakes, which kicked off during Olym |
Planning Your Fitness Routine15-Apr-2010The weather's warming and you're looking to get back into top form after spending the cold months huddled up with comfort food. Great idea! So what's your plan? Results from a study published in the journal Medicine & Science in Sports & Exercise might help you decide wh |
Cutting Calories Doesn't Cut It14-Apr-2010Trying to lose weight? Better hit the gym. That's what a study published in the American Journal of Physiology suggests. Research on monkeys living at the Oregon National Primate Research Center found that, after consuming a high-fat diet for years, these animals didn't lose wei |
Performance Is In The Details13-Apr-2010According to a story in this month's Muscle & Fitness magazine, blood analysis of professional football players and bodybuilders found that nearly all were deficient in one of more of the micronutrients better known as vitamins, minerals and trace elements. This was especial |
BCAA's Caffeine-Like Effect12-Apr-2010Caffeine not only gets you energized and focused for a great workout, it dulls your perception of exertion levels. In other words, caffeine makes you feel like the lifting, running, cycling or swimming is easier. Scientists wanted to know if amino acid supplementation might work the same way. So, fo |
Avoid Sports Overuse Injuries09-Apr-2010It used to be that high school athletes would play several sports, waiting to specialize in one until they reached college. The trend today is for high school athletes and younger competitors to complete in one sport year-round. Because of the repetition involved, overuse injuries are on the rise. |
Actively Promoting Wellness08-Apr-2010It's no secret that regular exercise is good for you. After a workout, you just feel better about yourself. A study published in the Scandinavian Journal of Medicine and Science in Sports suggests that staying really active can actually promote wellness.
A total of 6,465 cit |
Carbs Fuel Exercise Performance07-Apr-2010Every athlete's interested in enhancing performance and delaying fatigue. The key is in muscle glycogen, your body's primary fuel for moderate to high-intensity physical effort. Spent glycogen is replaced by the consumption of carbohydrates. Now the question becomes, how much is enough? The NSCA's & |
What's Cooking? Antioxidant BBQ!06-Apr-2010Barbecue season is upon us, along with all the wonderful ways to enjoy meat proteins. According to a study published in the Journal of Food Consumption and Analysis, there's even more for healthy eaters to like about grilling. Turns out that brush-on barbecue sauces contain powe |
Juicy Marathon Recovery Secret05-Apr-2010Getting your legs back under you after competing in a marathon can take a couple days or more. But a study published in the Scandinavian Journal of Medicine and Science in Sports suggest that tart cherry juice can speed the process. Researchers had 20 marathon runners drink the |
Strength Training Best for Newbie02-Apr-2010If you're a beginner basketball player, you might be tempted to undertake ballistic power training to improve your jump height. Although that approach will generate results, a study published in the NSCA's Performance Training Journal suggests that you'll get better long-term re |
Cold Packs Freeze Out Gains01-Apr-2010You've probably seen guys ice-packing their legs after a heavy session of squats. This could be because they over-did it, but some athletes use ice packs to try and speed their recovery. A study published in the NSCA's Performance Training Journal acknowledges that ice does supp |
Breakfast Fat Burns All Day31-Mar-2010There's an old saying that goes eat breakfast like a king, lunch like a prince and dinner like a pauper. There may be some truth to this adage, according to a new study published in the International Journal of Obesity. Research conducted on lab mice found that what you eat an |
Flaxseed's Bonus Health Boost30-Mar-2010Active individuals who are trying to focus on healthy Omega-3 fats use fish and flaxseed oils as part of their diet and supplementation strategy. A study conducted at Iowa State University's Nutrition and Wellness Research Center has discovered a potential link between flaxseed lignans and cholester |
Eternal Optimism Is Healthy29-Mar-2010Strengthening your muscles requires serious dedication to weight training, but helping your system fight off an infection might be as simple as positive thinking. Research published in the March issue of Psychological Science suggests that immune response is more powerful in opt |
Getting More Out Of Running26-Mar-2010With warm weather approaching, you're thinking about getting back into running. It's one of the most effective ways to burn calories and lose fat. Keeping on pace for continuous progress is the key to sticking with any exercise program, but German researchers found that newbie runners who committed |
Depth Jumps For Aerobic Power25-Mar-2010Many athletes incorporate plyometric training into their conditioning program, but what does this type of workout have to offer recreational athletes? A study published in the Journal of Strength and Condition Research found that depth jumping from a 0.8 meter box (about 2.6 fee |
Age Ramps Up Battle Against Bulge24-Mar-2010As women age, it gets harder for them to keep weight off. That's what a study published in the Journal of the American Medical Association found. Over 13 years, researchers tracked the eating and exercise habits of 34,079 middle aged females. The average gain was 6 pounds over t |
Do More Than One Set For Size23-Mar-2010If you're trying to build muscle size, how many sets is optimal? A meta-analysis of 8 different studies, published in the Journal of Strength and Conditioning Research, attempts to answer that frequently asked question. Researchers found that doing 2-3 sets generated better hype |
Weights & HIIT Up Performance22-Mar-2010If you play a team sport, greater explosiveness and increased endurance are qualities that could take your game to a higher level. Consider the program implemented for soccer players in this study published in the Journal of Strength and Conditioning Research. In addition to 8 w |
Fish Oil For Weight Loss19-Mar-2010When you think of a fat that fights fat, CLA usually comes to mind. A new study published in the journal Nutrition suggests that another type of fat might also help cut your gut down to size. Researchers supplemented the sugary diets of lab rats with Water As An Energy Drink18-Mar-2010Dehydration reduces endurance performance and muscular strength. Even a modest level can adversely affect your workout. The American Council on Exercise suggests drinking a cup (8 fl. oz.) of water every 15 minutes while training. It's a good idea to drink at least that much before starting your rou |
Protein Timing For Gains17-Mar-2010Athletes have been debating optimal protein usage for more than a century. A study published in the Journal of Strength and Conditioning Research weighs in with these recommendations. Scientists suggest choosing protein sources that provide all of the essential amino acids. Thos |
Outside The Gym Activities Count16-Mar-2010What you do in the gym helps with fitness, weight management and stress. But don't discount your leisure time physical activity. A study published in the journal Medicine & Science in Sports & Exercise found that those efforts have a statistically significant impact on b |
Get More Fit Doing Less15-Mar-2010Don't think you have enough time to keep yourself in shape? A study published in the Journal of Physiology might get you to reconsider. Researchers found that 20 minutes of high-intensity interval training (HIIT), at around 95% of your maximal heart rate, is the equivalent of 10 |
True Strength At The Arnold12-Mar-2010If you were at the 22nd annual Arnold Sports Festival March 5th, 6th and 7th in Columbus, Ohio, you had the opportunity to witness more than 40 types of physical competition. A different kind of struggle was going on in the Expo hall where the world's most prominent brands of sport supplements faced |
Free True Strength T-Shirt12-Mar-2010If you missed out on the ON sampling frenzy at the Arnold we've got one more chance for you to score big. Sign up or log onto Twitter.com and follow Team_Optimum. Not only will we follow you right back, but we'll ship you a brand ne |
2010 IFBB Arnold Classic Review12-Mar-2010By John Hansen
Natural Mr. Olympia
The 2010 Arnold Classic was the 22nd edition of the biggest event in the world of bodybuilding and fitness. What began in 1989 as a one-day bodybuilding contest has evolved into a 4-day extravaganza featuring 44 different sports and 18,000 competitors. That's 3 |
These Carbs Perform Better11-Mar-2010When you combine glucose and fructose carbohydrates, studies have shown that your body oxidizes carbs at a higher rate. But how does this translate into endurance performance? Research published in the International Journal of Sports Nutrition and Exercise Metabolism attempts to |
Where Do You Store Supplements?10-Mar-2010If you store your supplements in the kitchen or bathroom, you might be degrading their full potential. High humidity can dissolve water soluble solids, a process known as deliquescence. Vitamins B and C are particularly susceptible to this condition, and can completely break down in just a week of o |
Apple A Day Boosts Immunity09-Mar-2010That old saying, 'An apple a day keeps the doctor away' was put to the test by University of Illinois researchers looking to pinpoint the fruit's healthy mechanism. They fed two groups of lab mice low-fat diets. One group's food was rich in soluble fiber while the other group's diet emphasized insol |
You Helped Save Supplements08-Mar-2010Making your opinion heard in Washington had a very positive effect. As reported on Elsevier's Over The Counter Today website, Senator John McCain has withdrawn his support of the bill known as S.3002 which could have made purchasing your |
What Gives At The Arnold?05-Mar-2010Today, tomorrow and Sunday, the ON Team will be giving out samples of 2 new Gold Standard 100% Whey flavors (Cake Batter and White Chocolate) along with Supercharged Strawberry, the newest |
Increasing Glycogen Capacity04-Mar-2010Glycogen is your body's primary storage form of carbohydrate energy. There's usually enough glycogen present at any one time to fuel 2 or 3 hours of moderate intensity exercise. Research from Indiana University's Human Performance Laboratory suggests that long-distance running can increase your glyc |
Another Side Benefit Of Dieting03-Mar-2010Lots of people get serious about losing weight after the winter holidays have passed. Others start panicking when the calendar turns over to March because swim suit season is only 3 months away. Whatever you're reason for eating cleaner, a study recently published in journal Circulation< |
Wash Up & Stay Healthy02-Mar-2010According to the Centers for Disease Control and Prevention frequent hand washing is one of the most effective ways to promote your own health and wellbeing. The agency estimates that the simple act of hand washing could save 1 million lives a year worldwide. Unfortunately, they also estimate that 4 |
Take A Hike & Add Intensity01-Mar-2010If you're looking for a way to add an exercise component to your weight loss program, a study published in the journal Medicine & Science in Sports & Exercise suggests taking a brisk walk. Researchers had 14 healthy young men go on hour-long hikes and found that the effo |
It Works Both Ways With Fiber26-Feb-2010Fiber is a component of many fruits and vegetables. The general recommendation for daily fiber intake is 20 to 35 grams for adults, but most American's only get about half that amount even though so many people are aware of fiber's role in digestive health. A study published in the America |
Whole Oats May Ease Inflammation25-Feb-2010Athletes love whole grain oats for the lasting energy boost slow burning carbs provide. Now a study published in the journal Free Radical Biology & Medicine suggests that oat compounds known as avenanthramides might support artery health by decreasing the expression of infla |
Help Save Your Supplements24-Feb-2010A bill currently under consideration in the United States Senate (S. 3002) could end up restricting your access to all kinds of dietary supplements including multivitamins and protein powders. A proposal would establish comprehensive government reviews that could result in the temporary or long ter |
Dietary Fat Isn't At Fault23-Feb-2010How many dieters do you know who avoid eating any kind of fat saturated, monounsaturated and polyunsaturated? If you're one of them, a study published in the American Journal of Clinical Nutrition suggests that you're making too much out of one macronutrient. Researchers in Gre |
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Born To Run Further19-Feb-2010What's the difference between a 40-yard dash sprinter and a marathoner? It's more than speed, according to research published in the journal Physiological Genomics. Of the 155 track and field athletes examined by scientists, 80% of the endurance runners had a gene called NRF2. O |
Active or Passive Recovery?18-Feb-2010For those who swim competitively whether against opponents or your own top time a recent study published in the Journal of Strength & Conditioning Research examined how best to recover between sprints. Scientists had 10 high school aged male swimmers perform eight 25-meter |
Making Healthy Eating Affordable17-Feb-2010You've been eating whole foods for years. As much as you talk about the benefits, friends and family haven't exactly jumped on the bandwagon, have they? A new study tackled this issue by suggesting that reducing the cost of healthy food choices is a far more effective approach than education. The fi |
Olympian Physiological Challenges16-Feb-2010Watching the Winter Olympics on TV this week, you might be taken in by the beauty of snow-covered mountains and pageantry of medal ceremonies. Members of the Physiological Society looked at the event in a very different way. In the society's journal, Experimental Physiology, the |
Smooth Sailing In The Pool15-Feb-2010If you're the kind of athlete who totally immerses yourself in cardio conditioning, a new study published in the Journal of Applied Biomechanics might help you get more out of your time in the pool. Analyzing the hand of an Olympic swimmer, scientists compared the propulsion for |
Study Says CLA Is Safe12-Feb-2010CLA, or conjugated linoleic acid, is a collection of isomers collectively known as the fat the fights fat. CLA is found in dairy products including milk, but removing the fat from milk also removes C |
Double Plyometrics In The Pool11-Feb-2010Looking for a way to increase the intensity of your plyometric workout with minimal muscle soreness? One approach might be taking it into your health club's pool. A study published in the International Journal of Aquatic Research and Education compared performance gains experien |
Butter's Better In The Short Term10-Feb-2010Researchers from Sweden's Lund University have found that butter keeps blood fats lower than olive oil. That's surprising, given the widely acknowledged benefits of the Mediterranean diet. One explanation focused on the short and medium chain fatty acids that account for 20% of butter's fat. They're |
Failure Boosts Size Not Strength09-Feb-2010Failure training, or lifting to the point where you're unable to hoist another rep, is popular with bodybuilders who are focused on developing muscle size. But a study published in the NSCA's Performance Training Journal doesn't recommend this approach if you're focused on bette |
TV Time Can Cut Your Lifetime15-Jan-2010If your idea of quality time is spending hours in front of the flickering box, you might be in for a rude awakening. A recent study published in Circulation: The Journal of the American Heart Association suggests that prolonged sedentary periods might adversely affect your prosp |
Grading Your Vitamin D Intake14-Jan-2010The winter months make it difficult to get your fair share of vitamin D. That's because it's primarily absorbed through skin exposed to sunlight. According to a study published in the Journal of Nutrition, people with darker skin pigmentation who don't spend a lot of time outsid |
Building On The Gold Standard13-Jan-2010With more than 20 different flavors of Gold Standard 100% Whey already available nationwide, you'd think we'd be happy with our success. It is America |
Gym Teacher's Impact On Fitness12-Jan-2010Remember back in elementary school when you hated the way the gym teacher humiliated weaklings and overweight kids? Unfortunately, that's a fairly common experience, and one that can leave lifelong scars. A new study published in the journal Qualitative Research in Sport and ExerciseRead more |
How Restaurant Food Measures Up11-Jan-2010More and more restaurants are providing calorie-counting customers with nutritional facts for various menu items. This is true of fast food joints as well as family-style chain restaurants. To see how they scored, researchers from Tufts University randomly selected 18 entrees and side dishes and com |
Oats Might Boost Nutrient Uptake08-Jan-2010As any dialed-in athlete can tell you, what you consume is important, but the bottom line is what your body's able to use. That's why some of the better protein powders are formulated with |
Heated Training Vs. Performance07-Jan-2010Whether you're a competitive athlete or a very motivated recreational one, you're always trying to push past previous plateaus. Setting a new personal best is a reward in itself. However, environmental heat stress has been known to degrade aerobic performance. The effect was measured in a study publ |
Whey Protein Counters Spikes06-Jan-2010You know how tired and listless you get late in the afternoon after a carbohydrate-heavy lunch? According to research published in the Nutrition Journal, a whey protein shake might help stabilize that crash. Scie |
Running Shoes Can Stress Joints05-Jan-2010They're great at protecting your feet but, according to research published in PM&R: the journal of injury, function and rehabilitation, your average running shoe puts increased stress on knee and hip joints. In fact, running shoes increased knee joint torque by up to 38% com |
A Cure For Winter Blues04-Jan-2010Short days and cold temperatures got you down? An article published on the Healthday web site suggests winter exercise as an effective way to lift your spirits. As a side benefit, you'll be well on your way to achieving a better looking beach body by the time the calendar rolls |
Strength, Fitness & Plyometrics31-Dec-2009Fitness fads come and go, but effective methods have staying power. For those interested in improving maximal strength along with overall fitness, a study published in the Journal of Science and Medicine in Sport suggests combining resistance training with plyometrics. Scientist |
Optimum Nutrition launches Platinum Hydrowhey® in India10-Nov-2009 Optimum Nutrition Inc. (ON), a subsidiary of Glanbia, one of the leading cheese and nutritional ingredients group, has launched Platinum Hydrowhey® advanced whey protein in India.
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