For decades endurance athletes, who rely on their aerobic energy systems, have been using caffeine as an ergogenic aid to increase the time it takes to reach exhaustion. The purpose of this research article was to determine if there is a difference between the ergogenic effects of caffeine on endurance trained and untrained individuals.… Continue Reading
Leading Nutrition Research Reviews
Category Archives: Fitness and Exercise
Creatine Timing
Creatine is one of the most popular sports supplements on the market, and for good reason. It has been shown to increase lean body mass, muscle size, and creatine stores in the muscles, all of which are directly related to increased physical performance. The Journal of the International Society of Sports Nutrition (JISSN) released this… Continue Reading
Staying Hydrated for Better Performance
Being properly hydrated is one of the single most important factors in physical performance. The body is made mostly of water and relies on it for optimal function, as soon as dehydration begins to set in these normal body systems become less efficient. Soon heart rates and body temperature are on the rise, it becomes… Continue Reading
Guidelines for Weight Loss and Management
The basic principle of weight loss is simple; calories consumed must be less than the calories burned. In order to create this imbalance there are two main approaches, either limit daily caloric intake, exercise to use more calories in the day, or use a combination of both. The purpose of this article is to give… Continue Reading
Fine Tune Your Intake for Optimal Athletic Performance
South African Journal of Clinical Nutrition – A review of current research performed by Sunita Potgeiter illustrates that the International Society for Sport Nutrition (ISSN), American College of Sports Medicine (ACSM), and the International Olympic Committee (IOC) have redefined carbohydrate, fat, protein, and calorie guidelines for athletes who train and compete at moderate to high… Continue Reading
Replenishing Electrolytes
Electrolytes are minerals such as sodium and potassium that are essential for normal bodily function, but during exercise these substances are lost in sweat. In just an hour of moderate physical activity it is possible to sweat about 2 liters and each liter of perspiration contains around .9 grams of sodium and .2 grams of… Continue Reading
Prophylactic Ankle Bracing
The high prevalence of ankle injuries in athletes has led to the increased recommendation and use of prophylactic ankle braces. Lisa Hardy and her colleagues conducted this research in order to test how the use of prophylactic ankle braces effects multidirectional single-limb dynamic balance.… Continue Reading
Carb Loading
Carb loading, or muscle glycogen supercompensation, is a process used to increase glycogen storage in the muscles beyond normal levels. It is hoped that this extra storage will then allow athletes to maintain their exercise for a longer period of time before exhaustion starts to kick in. While this is may seem like great news,… Continue Reading
Back to School
Fall is here again and needless to say it is a busy time of year. School starts again, classes and homework start to pile up, work schedules replace free time, and in our fast paced lifestyle it seems like everything is rushed. With so much going on it’s easy to let healthy choices become replaced… Continue Reading
Protein, Protein, and Protein
There are a wide variety of protein supplements out there, and while it is great to have options, it does make deciding which ones to use difficult. Knowing the differences between some of these major proteins and when to use them can help you make educated decisions to enhance your diet and help with your… Continue Reading
