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Supplements

How Much Protein Do Athletes Need?

Think you need 100 grams of protein after you workout to build muscle? Think again. One of the most common client questions I get is, “Just how much protein should I actually be getting if I want to build muscle?” Unfortunately the answer, because it depends mostly on one’s level of activity, is a little more complicated than you’d expect. Before getting to an answer though, it’s important to understand that protein helps to repair the muscle tissue broken down through weight training and endurance work, like HIIT. This recovery process is where the strength and size of your muscle tissue...

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Five Supplements to Boost Your Performance

These nutritional supplements will have you amped up and ready to go for your workout. If you train hard, there’s no question you’re doing everything possible to maximize your athletic performance. That means making sure your training program is well structured, you’re getting the proper pre and post workout nutrition, and you’re getting at least 8 hours of sleep each night. But what dietary supplements could you be taking to push your training to the next level? For even better results, you might need that extra boost before training sessions. The following nutritional supplements wil...

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The Benefits of Glutamine Supplementation

What is glutamine, and how can this supplement improve your recovery, reduce stress, and take you strength training to the next level? Any athlete who truly trains hard understands the importance of recovering well. For if you aren’t recovering from workout to workout, each time you hit the gym you’re essentially moving backwards instead of forward. Why? Because every time you train you tear your muscles down. Proper recovery allows you to rebuild muscle tissue so that you’re able to get bigger, faster, and stronger. No recovery, means no progress... and nobody wants that. Fortunately, ...

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The Difference Between Types of Proteins

Confused as to which type of protein supplement you should be taking, and when? Read on. There was a time when adding a little extra protein to your diet involved tossing back a few raw eggs, Rocky-style. Unfortunately, even if you could stomach the texture, there was always the very real threat of food poisoning. Thankfully, those days are long gone. In the past two decades, proteins have become much safer, more convenient, and a helluva lot tastier too. High protein foods and protein supplements are now ubiquitous across the web, on store shelves, and in the daily regimens of athl...

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Whey vs. Casein: Which One is Better?

Casein protein vs. Whey protein: What protein to take, when, and why. I’ve heard a lot from people regarding when and why they take whey or casein or simply get it from alternative protein sources. One I hear frequently is that bodybuilders eat cottage cheese or take casein before bed to prevent muscle breakdown while they sleep. The rationale is that casein is a “slow” protein whereas whey is a “fast” protein. But, is one source of protein better than the other? Is there a benefit from consuming whey post-workout and casein at other times? Let’s examine the facts. First, the bad news...

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The Dangers of Prohormones and Testosterone Boosters

A real look at the most hyped up products in the supplement industry: prohormones and testosterone boosters. I’m not going to lie: steroids work. If you take the right steroids in the right doses, they can increase strength, size and speed. But, they can also get you kicked off your high school, college, pro or Olympic team and give you a nice dose of acne, hair where you may not want it, man boobs or, in women, a deep voice and other male characteristics. Other side effects from steroid abuse are way worse and potentially life threatening. These include alterations in liver and hormon...

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Nutritional Deficiencies in Athletes

The vitamins and minerals athletes need to maintain a healthy diet and improve athletic performance. As a dedicated athlete or weekend warrior, chances are high you’re doing everything you can to ensure that you get enough calories, proteins, carbohydrates, and dietary fats. One thing you may be overlooking though is you micronutrient consumption, i.e. your daily amount of vitamins and minerals. While all individuals need to cover their nutritional bases, as an athlete there are some micronutrients you need to be particularly conscientious of getting regularly. Below you’ll find a list ...

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The Benefits of Whey Protein Supplements

If you're looking to build muscle, gain strength, and lose weight put down the soy and step this whey. Whey protein isn’t just for bodybuilders. In fact, whey can help people of all ages achieve better health and a better looking, stronger body. What makes whey so special? It is naturally composed of the best amino acids and immune boosting compounds. In fact, whey has the highest achievable protein digestibility corrected amino acid score (PDCAA) – a measure of both how well a protein is digested and how well it supplies the amino acids needed by an adult. In addition, whey contains all o...

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The Benefits of Beta-Alanine Supplements

Increase your workout capacity and endurance by supplementing with beta-alanine. All athletes, and many recreational exercisers, have hit extreme muscular fatigue at some point during training or competition. Your body says “no more” and your thoughts are fixated on how you’ll make it through your race. Once you finally finish and consume some carbohydrates to power your brain, you muster up the determination to do whatever it takes to avoid this very unpleasant feeling in the future. And, the first step toward fixing anything is digging into the root of the problem. For years people cu...

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The Best Supplements to Have Before Bed

A better pre-bed supplement routine can have a profound impact on your muscle strength and size. Much has been said about the effects of late night eating, but many overlook the importance of getting a good pre-bed supplement regime. Look at it this way: If recovery is a 24 hour process and you’re only tending to 2-3 hours of that process post workout, you’re ignoring a large window of recovery that could bring with it much better results. Which is why, if you really want to step your progress up, you must consider your body’s needs throughout the day. This includes the 6-8 hours you spend...

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