 | | Click on the news to view the details. | Creatine On A High-Protein Diet16-May-2013Creatine is an organic acid naturally produced in your body by amino acids. It supplies energy to all cells, especially muscle cells where it increases the formation of ATP. Protein | Protein Behind Distance & Speed15-May-2013There's at least one type of completion where muscle mass holds back your performance. Even with greater strength and more muscle, sprinters can't win a distance race against marathon-trained athletes. According to research published in the Proceedings of the National Academy of Sciences&l | Comparing Leucine To HMB14-May-2013HMB, a metabolite of the Branched Chain Amino Acid (BCAA) leucine, is used by hard-training athletes for muscle recovery. A recent study published in the Journal of Physiolo | Protein Stack For Building Size13-May-2013Many aspects of physical performance can be improved through training. If you count building lean mass among your goals, a study published in the Journal of Strength and Conditioning Research suggests a protein stack you might want to include in your post-workout recovery progra | Return A 120 MPH Tennis Serve10-May-2013If you think hitting a 100 MPH fastball pitch is challenging, consider that the serves of elite professional tennis players can reach 160 MPH. Even if the speed of the serve is 120 MPH, the ball will be 15 feet closer in the 10th of a second it takes your brain to process what your eyes are seeing. | Rock Your Cardio Day09-May-2013You've got plenty of options for cardio day. There's treadmill and trail running, stationary bike and road cycling, lap swimming and jumping ropes. If you've got rhythm and a set of drums, a study published in the International Journal of Sports Medicine suggests playing rock st | Tips For Smoothie Perfection08-May-2013Turning a post-workout recovery shake into a nutrient-dense meal is as easy as plugging in an electric blender and searching your kitchen for complementary ingredients. To help you balance smoothie flavor and function, we offer these tips from bon appétit magazine.
&l | Pitfalls Of Superior Jump Skills07-May-2013If you're one of those volleyball players with a real talent for spiking or defending against spiked balls a 5-year study published in the British Journal of Sports Medicine offers a cautionary tale. Their research indicates that a potential downside of natural jumping ability | Oatmeal Beats Cereal For Satiety06-May-2013It's been said that breakfast is the most important meal of the day. Not only can it help 'break the fast' from many hours without nutrition, but can play an important role in keeping hunger under control for the rest of the day. A study presented at the 2013 Experimental Biology Conference in Bosto | Don't Start Race Day Catabolic03-May-2013The time you spend sleeping is also the longest your body goes without nutrition. This potentially catabolic situation is best handled with a slow digesting protein before bed an | 6-Week Throwing Speed Drill02-May-2013If you've got a 3 kg (6.6 pound) medicine ball handy and 6 weeks to work with it, a study published in the Journal of Strength and Conditioning Research suggests you can significantly increase the speed you're able to throw a basketball, softball and other lighter weight objects | Antioxidant Juice Increases Speed01-May-2013Elite runners looking for a simple solution for increasing peak speed might consider trading their morning orange juice for blackcurrant juice according to a study published in the European Journal of Sport Science. After 24 days of high intensity training, 23 female runners in | Partial Vs. Full Range Of Motion30-Apr-2013After you've been stuck at a plateau for a while, you might be tempted to cheat your way to the next level. While you'll probably be able to manage greater resistance and/or more reps per set by shortening the range of motion, a study published in the Journal of Strength and Conditioning R | More Women Going High-Protein29-Apr-2013What bodybuilders have known for decades is now common knowledge: Increasing the amount of protein in your diet can support weight loss and weight maintenance. A study published in the Journal of Nutrition Education and Behavior reports that 43% of the women surveyed from a nati | Where To Sample ON This Weekend26-Apr-2013On Friday, you can sample ON's superior quality at XSport Fitness, 9210 N. Milwaukee Ave. in Niles, IL. Will Ko will be there from 3PM to 6PM. L-Carnitine & Fat Utilization25-Apr-2013To fuel exercise, your body uses stored fat and carbohydrates in the form of muscle glycogen. As exercise intensity increases, greater amounts of fat and carbs are oxidized. But the rate of fat oxidation decreases after your reach about 70% of exercise capacity, accelerating the use of glycogen.
| | Static Vs. Dynamic Stretching | React Fast For A Strong Finish23-Apr-2013It's been said that football is a game of inches. Success in sprinting is measured in fractions of a second, and a study published in the Journal of Strength and Conditioning Research suggests that a competitor's reaction time can play an important part in how fast they cross th | Best Approach To Weight Loss22-Apr-2013Swimsuit season is right around the corner, and if you've been putting off planning out an effective diet and fitness strategy for weight loss, a study published in the Annals of Behavioral Medicine suggests tackling diet improvements and regular exercise at the same time produc | Where To Sample ON This Weekend19-Apr-2013Today, you can taste ON's superior quality at Cost Plus, 11255 Huebner Rd. in San Antonio, TX starting at 1PM. Mercedes Perez will start there before moving on to San Antonio's Anytime Fitness, 24165 W. | Stretching For Your Team Sport18-Apr-2013Physiologically, we're all unique. That's why some people have no trouble building massive biceps, while forearm development comes easier to others. A study published in the Journal of Strength and Conditioning Research examines gender differences in stretching protocols.
Af | Stretching Out For Team Sports28-Feb-2013What's a typical warm up for your game? If you play a team sport where jumping ability is important, a study published in the Journal of Strength and Conditioning Research offers some advice on pre-game stretching. The results could give you an edge during the first 5 minutes of | Putting Sprinters To The Test27-Feb-2013What's the difference between sprinters who constantly put up incredibly low times and those who always seem a couple tenths of a second off the mark? A study published in the Journal of Strength and Conditioning Research attempts to answer that question with an examination of j | Beta-Alanine Loading Techniques26-Feb-2013Beta-alanine supports training endurance through its role in muscle carnosine loading. Like creatine, beta-alanine has to be used over time to be effective. The next question becomes, can something be consumed along with beta-alanine to enhance carnosine loading? Consider the findings of a study pub | Soy Helps With Weight Loss25-Feb-2013There are a couple of ways to approach a high-protein diet, and if you're a vegetarian or trying to avoid dairy products, soy can be a good option. It's one of the few complete plant-based protein sources, meaning it includes the full complement of essential amino acids, and an analysis of studies p | How Many Hours Are You Sitting?22-Feb-2013If you work a desk job, you could be at greater risk of chronic health issues. That's what a study published in the International Journal of Behavioral Nutrition and Physical Activity suggests. Researchers compared survey answers from 63,000 Australian men between the ages of 45 | Who Eats Fast Food?21-Feb-2013You typically don't see every day gym goers lined up at a fast food restaurant. That kind of fare isn't very well suited to sculpting an enviable physique. But a study released by the U.S. Centers for Disease Control and Prevention calls out who's most likely to be fast food patron, and hints at the | Sample The Arnold20-Feb-2013
Expect the sports nutrition industry leader to have the biggest and most popular booth at the Arnold Expo. Why would this year be d | Get VIP Treatment20-Feb-2013
Everyb | How Do You Define Intensity?20-Feb-2013An article published in the British Journal of Sports Medicine attempts to start a discussion about how the word intensity should be applied to resistance training. Is it related exclusively to the load, which is the amount of weight loaded onto a barbell, dumbbell or weight mac | The Effects Of Detraining19-Feb-2013It's not unusual for even the most dedicated lifters to take some time off. A week of not picking up heavy objects can actually be a good thing, because it provides more time to completely recover from intense weight training. What happens when you stay away from the gym for an extended period is th | Leucine & Citrulline Build Muscle18-Feb-2013You new favorite pre-workout contains 2 grams of the amino acid citrulline per scoop and you've been adding a 5-gram scoop of unflavored Casein Ups Energy Expenditure15-Feb-2013About 20% of the protein in a glass of milk consists of whey. The other 80% is casein. You're probably aware that both are complete proteins containing all of the essential amino acids, and that whey digests much more quickly than casein. A study published in the American Journal of Clinic | Beta-Alanine Increases Carnosine14-Feb-2013What level of performance benefits can you expect after supplementing with 3.2 grams of beta-alanine every day for 12 weeks? A study published in the journal Amino Acid | Fiber Provides Satiety Support13-Feb-2013You're probably very well aware of the amount of protein in your diet, but what about fiber? The general recommendation for adults is 25 to 30 grams per day, and most Americans only get about half that amount. Here's a reason to pay closer attention: In addition to its role in digestive health, fibe | Best Load For Building Jump Power12-Feb-2013Basketball is just one of the sports where an athlete's ability to jump can make the difference between scoring and coming up short. Plyometric jumps are a good way to develop greater jumping power, but what's the optimal load? A study published in the European Journal of Applied Physiolog | Train For A Faster 3KM Run11-Feb-2013You'd think a weight training program focused on developing muscular endurance would be ideal for middle distance runners. If you're looking into ways to step up your game, a study published in the Journal of Strength and Conditioning Research suggests strength training might be | Exercise Can Beat Triglycerides08-Feb-2013Exercise can help you improve in a variety of ways, and a study published in the Journal of Applied Physiology adds to this list with a recommendation for reducing the increase of blood triglycerides that follows a meal.
Six healthy young men exercised for an hour at 50% of t | Mix It Up For Fat Utilization07-Feb-2013You've probably heard that High Intensity Interval Training can get you out of the gym in less time while providing a very effective workout. The fat burning potential is said to be as good if not better than what's achieved during steady state exercise. A study published in the journal Me | Kettlebell Gains Boost Lifting06-Feb-2013If you've hit a plateau working the same exercises in the same order 3 or 4 times a week, forget about adding reps, sets or resistance. Take a totally different approach for the next 10 weeks with supervised kettlebell training. A study published in the Journal of Strength and Conditioning | Tips On Recovering With HMB05-Feb-2013Hydroxy methylbutyrate, better known by the acronym HMB, has been popular with strength athletes looking to enhance recovery from heavy lifting. Those not yet familiar with this amino | Weigh Your Dairy Protein Choices04-Feb-2013Just like it is with your timing of fast and slowly digested protein powders, the results you can expect from different dairy foods can vary. Consider the findings of a study published in the Archives of Osteoporosis which suggests that higher fat dairy products like cream are a | Coming Up Short On Cardio18-Oct-2012A lot of hard-training adults like to follow their weight lifting up with a quick protein shake before heading into a cardio session. After burning up muscle glycogen under heavy plates, your body might have to use fat as fuel for aerobic exercise since the shake provided anti-catabolic amino acid s | How Vitamin C Helps Build Bones17-Oct-2012Some of the early sailors suffered from scurvy and brittle bones due to lack of vitamin C during long voyages. Research has suggested that higher vitamin C intake may have a correlation to higher bone mass. A new study published in the journal PLoS ONE adds to the conversation b | Making Weight Loss A Reality16-Oct-2012The secret to effective weight loss is diet and exercise, as many active adults already know. A study of reality TV show participants provides an in-depth look at what it takes to lose a dramatic amount of weight over a relatively short period of time. The research paper was published online by the | Top Performing Micronutrients15-Oct-2012There are only three macronutrients. You know them as protein, carbohydrates and fats. But there are numerous micronutrients in the form of vitamins, minerals and other compounds. A deficiency in one or more can impact the performance of elite athletes and weekend warriors alike. Consider the findin | Where To Sample ON This Weekend12-Oct-2012This Saturday, you'll have plenty of opportunities to get a taste of ON's new Platinum PRE- , the new Watermelon flavor of Essential Amino Energy | Burn 200 Calories In 2.5 Minutes11-Oct-2012If committing to an hour in the gym everyday isn't all that appealing to you, what would you say to less than half that time? Research conducted at the University of Colorado and Colorado State University suggests that adults can burn as much as 200 calories per day with just 2½ minutes of co | 7 Servings of Fruits & Veggies10-Oct-2012Food experts in the U.S. and many other western countries generally recommend that you get five servings of fruits and vegetables a day. Now a study published in the journal Social Indicators Research is tacking on another two servings to promote happiness and mental wellness.
| Pre- Vs In-Season Weight Training09-Oct-2012If you're a high school or college team sports athlete, a study published in the Journal of Strength and Conditioning Research offers some workout planning advice for strengthening your performance before and during the season.
Thirty two male and female team sports athletes | How Running Impacts Bone Health08-Oct-2012Your bones are constantly remodeling and endurance exercise is known to increase the biochemical markers of bone resorption. Because this action appears to have little impact on bone formation, researchers analyzed the recovery period after back-to-back sessions of endurance running. Their findings | At the 2012 Olympia Expo (VIDEO)04-Oct-2012
WHAT WAS SAMPLED AT THE O?&l | 2012 Makes It 8 Years Running04-Oct-2012
For the eighth year in a row, Optimum Nutrition's Read more | Taking The 'Talk Test' Pro03-Oct-2012One way to gauge the intensity of your cardio day is the talk test. Basically, if you're easily able to carry on a conversation while running, you're probably in the 4 to 5 range of perceived exertion. On this scale, 1 is very low intensity while 10 is maximal. If you become breathless, like you wou | Boxing Intervals For Conditioning02-Oct-2012If you're getting tired of biking or cycling on cardio day, there's always lap swimming. Or you could work in some boxing intervals suggested for a police officer Tactical Strength and Conditioning Program developed by the National Strength and Conditioning Association (NSCA).
Start out focusing | Beating DOMS With Cardio01-Oct-2012When you're just starting out in the weight room, or getting back into a lifting program after some extended time off, you're likely to experience a condition known as delayed onset muscle soreness, aka: DOMS. It can also be experienced by determined lifters who are striving to hit a new personal be | Explosive Strength For Team Sport28-Sep-2012If you're looking for a pre-season training program to take your basketball play to the next level, consider this 10-week whole body resistance training program outlined in the Journal of Strength and Conditioning Research. The subjects were 14 to 15 year olds, but the moderate | TV Takes 4.8 Years Off Your Life27-Sep-2012If you spend an average of 6 hours a day watching television, the habit could shorten your lifespan by nearly 5 years according to an article published in the British Journal of Sports Medicine. Researchers analyzed data from an observational study started by the Australian Bure | A Sensible Snack For Satiety26-Sep-2012The difference between a slim waistline and a bulging belly isn't completely determined by what you eat at mealtime or how hard you work in the gym. Those are no doubt major elements in any weight loss/maintenance equation, but snacking can add considerable calories to your total daily intake. Consi | How To Burn Fat For Energy25-Sep-2012Burning body fat is one of the most intensely pursued goals in any gym. One popular strategy for fueling your workouts with fat involves early morning cardio on an empty stomach. A study published in The FASEB Journal looks at whether you can set your body clock for fat burning. | Leucine Drives Protein Synthesis24-Sep-2012Amino acids from protein are the building blocks of muscle. After training, they help rebuild muscles bigger and stronger over a period of up to 48 hours. A protein is said to be 'complete' when it contains all of the Essential Amino Acids, and within this group are the Branched Chain Amino Acids Le | | Introducing Platinum Pre- | Taxes Easier Than Eating Right24-May-2012According to the International Food Information Council Foundation's 2012 Food and Health Survey, 52% of American adults think figuring out their taxes is easier than learning about what you should or shouldn't eat. Of the 1,057 men and women polled, 90% had given some thought t | Tune In Part Of The Time23-May-2012Looking to pick up the pace of your 5K runs? A study published in the International Journal of Sports Medicine suggests listening to music for the first 1.5 kilometers, then turning it off. Testing this pacing strategy on 15 competitors in a 5K race, researchers discovered that | Quick Tip: Casein (VIDEO)23-May-2012Optimum Nutrition Athlete & Professional Big Wave Surfer, Mark Visser, gives us a quick tip on Optimum's Gold Standard 100% Casein for nighttime recovery.
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