Cutting-edge insights on nutrition, training, and performance optimization. Transform your approach to fitness with evidence-based strategies.
Remember, this is a blog and should not be interpreted as professional advice!
The landmark study that started the conversation was Rae et al. (2003), published in the Proceedings of the Royal Society B. Titled "Oral creatine monohydrate supplementation improves brain performanc...
So what did they actually do to us? In simple terms, they wrapped blood pressure cuffs around our upper thighs and inflated them to 220 mm Hg (that's tight) for 5 minutes, then released for 5 minutes,...
Groundbreaking research arguing physical health benefits from the increased dietary consumption of fish and fish oil ranges from the observed lowered risk of cardiovascular disease (CVD) in the Greenl...
We all know mitochondria are the said "powerhouse" of our cells because they are the site of ATP production. But how are we to go about developing them? Is weight training actually detrimental? Is lon...
I have been invited to be a test subject in a study examining the influence of ischemic preconditioning on repeat 1000m kayak race performance conducted by Dr. M Binnie, Dr. P Peeling, Dr. M Sim, and ...
a. A Coeliac Or b. Have a gluten intolerance ...which only 1 in 141 people have. (Rubio-Tapia, A., Ludvigsson, J. F., Brantner, T. L., Murray, J. A., & Everhart, J. E. 2012) The "Gluten Free" hype is ...
The emerging evidence around nitrate as an ergogenic aid has been gaining publicity. Nitrate was one of the few substances worthy to be acknowledged and presented at the 2012 Olympic Sports Nutrition ...
You may have supplements already containing β-Alanine but you may not have thought to include sodium bicarbonate. That's right, baking soda. Sodium Bicarbonate and β-Alanine are known as "Buffering Ag...
The "anabolic window" around resistance training is very important to consider in order to capitalise on strength and hypertrophy gains. All of the stress attributed to the struggle to get the protein...
Lipolysis (or Aerobic Lipolysis), is the breakdown in your body of lipids, through a hydrolysis reaction, from triglycerides to glycerol and free fatty acid. The aim, quite simply, is to make this rea...
This is certainly the most fun type of training. Everyone likes to feel BIG and STRONG, but with all of the "Broscience" and gym lingo being thrown around, it is difficult to determine fact from ficti...
In sports, lactic acid build up is always seen as the "bad guy". Every time our muscles stop working and start to burn we immediately blame it on the lactic acid. Originally, it was believed that lact...
55 fit individuals were put to the test over a 6 week period to measure increases in VO2 max. During the last four weeks, the moderate intensity group exercised for 60 minutes, 4 days a week, the vigo...
What works? What doesn't? It is so easy to be mislead by all of the voices. They have done the research for you. Now it is up to you. All of the most accurate and relevant information can be found in ...
Is it worth supplementing? To know the truth, we must first understand what it is. Phosphocreatine(CP) is synthesised from the amino acids arginine, glycine, and methionine in the liver and transporte...
