Q: I drink a whey protein shake after workouts, but is there another supplement I can add to it to make it even more valuable for muscle-mass gains? A: If there’s one supplement critical for stimulating muscle-protein synthesis that every bodybuilder should use before and after workouts to maximize muscle growth and strength, it is [...]
As an avid weightlifter, you know that your body uses amino acids to build muscle protein, which is how your body crafts muscle. You may even be familiar with the differences between complete proteins and incomplete proteins, as well as all the essential and nonessential amino acids. But did you know that aminos do more [...]
To build mass, it’s a great idea to stick with the basics of nutrition–take in plenty of protein and complex carbohydrates, as well as enough total calories to support growth. Check out the standard fare of hardcore bodybuilders and you’ll see what I mean. They rely on chicken, beef, fish, egg whites and protein powders [...]
Some supplements are multitasking powerhouses. The more research that’s done on them, the more benefits that are found. The current teacher’s pet of the supplement world? That would be omega-3 fatty acids. You may already take omega-3s since many of their benefits are old news by now, such as how they reduce harmful inflammation and [...]
Facts of the case Deadlift Stand over a loaded barbell resting on the floor so your shins touch the bar; your feet should be about shoulder-width apart. Squat down to grab the bar using a staggered grip (one hand overhand, the other underhand) with your hands spaced about shoulder-width apart. Your torso should be bent [...]
When it comes to keeping your muscles full, nothing beats lean beef, because of the many ways it works to build and keep muscle. First, the cholesterol in red meat drives testosterone, keeping your body in an anabolic state. If you cut out red meat for too long, you’ll become weak and lethargic. It also [...]
It’s no secret that whey protein is the undisputed heavyweight champion of proteins. Whey’s excellent amino acid profile, fast digestion rate and proven ability to stimulate muscle growth make it a staple in the nutrition plans of any serious bodybuilder. Recent studies, however, show that an up-and-comer may be able to stand toe-to-toe with whey [...]
Carnitine In the history of fat-burning supplements, carnitine was a known commodity long before green tea extract and synephrine were blips on the bodybuilding radar. But, today, the granddaddy of fat-burning supplements is known as much more than a one-trick pony. Made from the amino acids lysine and methionine, as well as iron and vitamins [...]
Cardio vs. weight lifting or adding weight lifting to cardio? You may have friends or family who are hardcore runners, and if they’re like most runners, they probably shun lifting. Wait till you tell them about the following study. The research Researchers from Edith Cowan University (Perth, Western Australia) found that when subjects trained for [...]
I eat only egg whites for breakfast, but are there any advantages to including one or two yolks? Egg whites contain only trace amounts of fat and 4 grams of protein per egg white, whereas a whole egg contains 5 g of fat and 6 g of protein. While both contain adequate amounts of essential [...]
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