Omega-3 Fatty Acids: Effects, Benefits, and Safety

Omega-3 fatty acids have numerous functions in your body. They help regulate your blood pressure, inflammatory processes, and your nervous system, just to mention a few vital functions. In addition, they are responsible for maintaining cell structure and signaling, as well as cell membrane fluidity. You wouldn’t survive without them. For the athlete, omega-3 fatty … Read more

Caffeine: Effects, Benefits, and Safety

Which is the most popular psychoactive drug in the world? Caffeine, of course. Our favorite drug has many different physiological effects, one being potentially enhanced performance during exercise. This effect is mainly exerted by blocking the neurotransmitter adenosine from its receptors. Caffeine increases both aerobic endurance performance, muscular endurance, and even anaerobic strength and power activities … Read more

HMB: Effects, Benefits and Safety

HMB, or β-Hydroxy-β-methylbutyrate, is a metabolite of the branched-chain amino acid leucine. The effects of HMB on muscle metabolism during resistance training have been studied in human trials for more than 20 years. HMB has been shown to have a positive effect on muscle protein turnover, and might be beneficial as a supplement during periods … Read more

Beta-Alanine: Effects, Benefits, and Safety

Beta-alanine exercise supplement

Beta-alanine has emerged as one of the most popular dietary supplements with the purpose of increasing exercise performance. It is a relatively new star on the supplement sky, with the first human study published as late as in 2006, but its popularity has steadily increased. It can be found in many so-called pre-workout products, but … Read more

BCAA Supplements: Beneficial or a Waste of Money?

The dietary supplement industry’s economic impact is in the billions of dollars annually and continually growing. One of the most popular dietary supplements on the market are BCAA supplements. Marketed as beneficial for building and maintaining muscle mass, and for improving exercise performance, they can be found as pure BCAA supplements and in the form … Read more

Does NSAID Kill Your Gains? Potential Negative Effects on Strength and Hypertrophy

Most serious athletes have at some time or another had training sessions or longer periods of training plagued by pains and aches. Some have even accepted the pain as a constant training partner. These pains can be the result of chronic inflammation, acute injury or the remains of past injuries, often the result of training … Read more

Lifting Weights to Relieve Depression: Scientific Evidence That Resistance Training Can Help

Your muscles are not the only things benefitting from a training session in the gym. Depression is something that is afflicting 300 million people all over the world at this very moment. They might not even be aware of it, but almost everyone has relatives or friends who at some point have been clinically depressed. … Read more

Strength Training For Children and Adolescents: Benefits, Risks, and Practical Recommendations

Humans are meant to move, and children are no exceptions. Children need 60 minutes of physical activity every day. This is a minimum recommendation, and increasing this amount offers additional benefits. Daily moderate to vigorous physical activity helps build the child’s bones and muscles, promotes psychological well-being, and lays the foundation for positive habits as … Read more

Training to Failure: Implications for Recovery, Strength and Muscle Gains

Resistance training is the primary form of exercise to promote muscular strength and hypertrophy. One of the main methods to increase the hypertrophic potential of resistance training is to manipulate various training variables. These include adapting training volume to match the recovery ability of an athlete, and tailor set- and repetition schemes to suit individual … Read more

Protein for Strength Athletes and Bodybuilders – How Much, How Often, and What Kind

The term “protein” is derived from the Greek word for primary. This meaning is true especially for athletes, bodybuilders and strength athletes with the goal to increase performance, muscle size and strength. Protein is the primary dietary driver for anabolism. This article will make sure you know everything you need to know about how protein … Read more