Casein: Fast Gains from Slow Protein?

Casein is a high-quality protein that provides all the amino acids you need for building muscle. It’s a natural milk protein found in dairy products and in protein supplements. Casein is popular with athletes looking to gain muscle and to prevent the loss of muscle during a diet. In this article, you will find everything … Read more

Whey Protein: The Complete Guide to the Most Popular Protein Supplement for Strength Athletes

When you quaff a protein shake following a grueling workout, chances are the protein in said shake is whey protein. Whey protein is, by far, the most common and popular type of protein used for muscle-building purposes. Whey protein is an excellent and cheap source of protein, suitable for anyone looking for an all-round protein … Read more

Beetroot Juice Improves Lifting Performance

Beetroot juice can improve endurance efficiency in athletes, leading to better performance at many distances. It also increases time to exhaustion, and improves intermittent high-intensity performance. Research on the effects on strength training performance is lacking. However, a new study shows that you might also improve your bench press performance by chugging down a bottle … Read more

HMB Increases Fat-Free Mass in Athletes, But Only When Protein Intake Is Low

As you may or may not know, we have a huge guide to the popular supplement HMB here on the site. HMB is a metabolite of the essential amino acid leucine. Having both anti-catabolic and anabolic effects, it has been highly touted as a must-have supplement for athletes. However, most research, with the exception of … Read more

Glutamine Supplements: Beneficial or a Waste of Money

Glutamine supplement

I remember when glutamine was one of the hottest supplements around. One of the go-to supplements for anyone interested in strength training, or in exercise in general for that matter. Not only could it make you bigger and stronger, it also kept the respiratory infections away and helped you recover faster after your grueling workouts. … Read more

Vitamin D: Effects, Benefits, and Safety

Vitamin d supplements

Vitamin D is a fat-soluble and essential vitamin your body needs to be able to absorb calcium and keep your bones healthy. You get vitamin D from sunlight, food, or from supplements. Only a handful of foods provide vitamin D in sufficient amounts, and deficiency is fairly common. This makes vitamin D one of the … Read more

Carbohydrate Loading: How Much Does It Improve Physical Appearance During a Bodybuilding Competition?

Let’s talk bodybuilding! When you’re on stage showing off the physique you have trained and dieted so hard for so long to attain, you obviously want to impress the judges by looking the best you can at that very moment. Not only does this require you to be lean enough, you also want your muscles … Read more

Omega-3 Supplements Have No Effects on Depression and Anxiety

Earlier this year, an expert panel organized by the International Society for Nutritional Psychiatry Research concluded that omega-3 fatty acids should be recommended as adjuvant treatment for major depression in pregnant women, children, and the elderly, and as prevention in high-risk populations. In the light of a brand new and extensive meta-analysis, that recommendation might … Read more

Omega-3 Fatty Acids: Effects, Benefits, and Safety

Omega-3 supplement

Omega-3 fatty acids have numerous functions in your body. They help regulate your blood pressure, inflammatory processes, and your nervous system, just to mention a few vital functions. In addition, they are responsible for maintaining cell structure and signaling, as well as cell membrane fluidity. You wouldn’t survive without them. For the athlete, omega-3 fatty … Read more

Can Collagen Protein Supplements Aid Your Cartilage Regeneration?

Recently, collagen protein has garnered quite a bit of attention. Where whey, casein, soy, and maybe a few other proteins were the ones available, you now usually find collagen protein as well. In addition, several studies over the last few years have demonstrated actual increases in fat free mass following collagen protein supplementation, comparable to … Read more