Category Archives: Supplements

THE TRUTH ABOUT CREATINE What is Creatine? Creatine is a white powder made from three naturally occurring amino acids: glycine, arginine and methionine. Using it for 10-12 weeks when doing resistance training will increase strength, body mass and fat-free mass, according to research. How much you’ll gain will depend on how easily you add muscle […]

4 common fat loss mistakes (and how to avoid them!) Whether you’re just starting out on your fitness journey or you’ve been in the game for years, you’ve probably made some mistakes. When I first started out, I screwed up a lot. And, I still do – but now I’m aware of my mistakes.   […]

New research just published this week in Applied Physiology, Nutrition, and Metabolism, suggests that the recommendations for protein intake may be incorrect. A growing body of literature suggests that current dietary protein recommendations may not be sufficient to promote optimal muscle health in all populations. The current recommendations for protein intake are based primarily on […]

Where does Whey come from: Remember Little Miss Muffet who sat on her tuffet? The children’s nursery rhyme is a testament to the long-standing health benefits of curds and whey. Curds are a dairy product that comes from coagulating milk and edible acidic substances, and whey (or milk plasma) is the liquid remaining after the […]

Branched chain amino acids (BCAAs) are essential amino acids (meaning our body does not create them) that contain an aliphatic (branched) side-chain. These amino acids are key players in the regulation of muscle mass and must be consumed through your diet. There are three BCAAs: valine, isoleucine, and leucine. Image c/o Bodybuilding.com One really interesting […]

You know what’s elementary?  The science behind creatine supplementation. I’ve always found it puzzling that folks who are otherwise educated have convinced themselves creatine supplementation is ineffectual and perhaps harmful or dangerous.  Creatine causes cramps, is bad for your kidneys, blah blah blah.  It reminds me of that inordinately vapid movie by Tom Hanks, “Cast Away.” […]

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