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

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

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

How Much Protein from a Single Meal Can Your Body Use to Build Muscle Mass?

How much protein per meal

How much protein can the body absorb per meal? That might very well be one of the most frequently asked questions in exercise and nutrition. First, let us clarify the question. There is often a certain misunderstanding about what this really means. Taken literally, as in how much protein can be absorbed before an excess … Read more