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

Want To Run, Bike or Row Faster? Lift Some Heavy Weights!

Strength training is awesome in and of itself. However, not everyone lifts weights to get bigger and stronger for the sake of getting bigger and stronger. Any athlete who trains or competes in any kind of sport can benefit from strength training. Is your main sport time-based, meaning you run, swim, cycle or row a … Read more

Movement-Based Exercise Improves Physical Function More Than Traditional Strength Training in the Elderly

By now, it is well established that strength training is important to maintain muscle mass and strength as we get older. By engaging in weight training, we slow down the age-related decline in physical function that otherwise can be quite debilitating and dangerous. What’s the best type of strength training for the elderly in order … Read more

Butter and Biceps: All About the Ketogenic Diet for the Athlete

Keto and strength training

The ketogenic diet is a low-carbohydrate diet, but not any old low-carb diet. It’s not a diet where you just cut down on your carbs and let the rest take care of itself. Rather, it’s a diet with a low – very low – carb intake, but where you replace the carbs with fat. The … Read more

The Effect of Napping on Performance

Want to perform at peak performance? Take a nap! A recent study had twenty young, physically active men take a nap at four different opportunities. During each nap time session, they performed jump- and attention tests. They also subjectively rated their feelings, muscle soreness, fatigue, and sleep. The first nap condition wasn’t actually a nap … Read more

Training with Full vs. Partial Range of Motion Yields Different Results

If you train for athletic performance, you should focus on full range of motion. That’s the take-away from a recent study comparing the effects of 15 weeks of training with either partial of full ROM on muscle architecture and mechanical properties. Untrained males trained their legs using an isokinetic dynamometer. It’s a contraption that works … Read more

Caffeine: Effects, Benefits, and Safety

coffee caffeine

Which is the most popular psychoactive drug in the world? Caffeine, of course. Our favorite drug has many different physiological effects, one being potentially enhanced performance during exercise. This effect is mainly exerted by blocking the neurotransmitter adenosine from its receptors. Caffeine increases both aerobic endurance performance, muscular endurance, and even anaerobic strength and power activities … Read more

Beta-Alanine: Effects, Benefits, and Safety

Beta-alanine exercise supplement

Beta-alanine has emerged as one of the most popular dietary supplements with the purpose of increasing exercise performance. It is a relatively new star on the supplement sky, with the first human study published as late as in 2006, but its popularity has steadily increased. It can be found in many so-called pre-workout products, but … Read more