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How The Keto Diet Impacts You Cardio Day
Understanding the Basics of Carbohydrates
Boosting Muscle Strength With Creatine
How Different Loads Weigh Down Cardio Day
Energy Cost of Sitting Versus Standing
Understanding Dietary Fat
Understanding the Basics of Whey Protein
Understanding the Basics of Casein Protein
Diet Tip For A Faster 5K Finish
Potential Benefits Of A Casein Shake Before Bed
Supplements
May 23rd, 2019

Caffeine Boosts Performance For Men & Women

Many studies on the performance enhancing effects of caffeine have been done with male subjects. A study recently published in the journal Medicine & Science in Sports & Exercise looks at how 3 mg of caffeine per kg of body weight impacts endurance cycling performance in both genders.

On separate occasions, 27 experienced male and female cyclists consumed caffeine or a placebo before trying to record the fastest time trial at 75% of peak power output. Women finished the course in an average of 3,757 seconds compared to 3,863 with placebo. Men posted an average time of 3,734 seconds using caffeine compared to 3,903 with placebo.

Overall, performance improved 4.3% for women and 4.6% for men after consuming 3 mg of caffeine per kg of body weight compared to placebo. Blood samples showed similar amounts of caffeine in men and women before exercise, but elevated levels in women after cycling.

Nutrition
May 21st, 2019

Best Eating Style For Endurance Runners

Vegans don’t eat meat or animal products while lacto-ovo vegetarians will add eggs and dairy foods to their vegetable consumption. Then there are the meat-eating omnivores. Which of these eating styles is best for endurance running? A study published in the Journal of the International Society of Sports Nutrition suggests none are superior or inferior to the others.

Researchers selected 24 to 26 recreational runners from each style of eating based on food journals and compared their running habits. All subjects trained about 3 times a week for a total of around 3 hours covering an average distance of 18.3 miles. There were also no significant differences between maximum power output or lactate. 

Fitness
May 16th, 2019

Training Volume For Muscle Size & Strength Gains

You would think that training 5 times a week would produce superior results compared to training just 2 or 3 days a week, but a study published in the Journal of Strength and Conditioning Research doesn’t necessarily support that assumption. The findings demonstrate that what works for some weight room warriors might not work for others.

Twenty subjects exercised one leg 5 days a week and exercised the other 2 or 3 days each week. After 8 weeks of training, 31.6% of subjects showed greater gains in muscle mass with high-frequency training and 26.3% increased strength to a greater degree training 5 days weekly. On the other hand, 38.8% of subjects realized more dramatic increases in muscle size with low frequency training and 15.8% developed more strength training 2 to 3 days a week.