by AST Sports Science | Articles
If you’ve hit a plateau or you’re not getting the results you’d like from your training, take a close look at these simple strategies. They are based on the very latest bodybuilding research shown to boost muscle mass gains. 1.Carbohydrates boost muscle growth. Do...
by AST Sports Science | Questions & Answers
Water is the first logical answer to the question of fluid replacement to prevent dehydration. However, during non-workout times of the day, the research on this topic suggests that most fluids are effective at rehydrating the body, including caffeine-containing...
by AST Sports Science | Articles
Have you reached a plateau in your fat loss efforts? Are you having trouble shifting that last 5 or 10 pounds that will make you look really good? Do you want to avoid plateaus as you attempt to reach your best ever condition for your next competition? The key to fat...
by AST Sports Science | Articles
What gets you fired up? What is it that implodes from within that allows you to attack the weights with such ferocity that your body has no choice but to grow to adapt? How do you bring yourself to the brink of insanity on those scary sets that you lose all sight of...
by AST Sports Science | Articles, Research, Supplements
Now get this, research shows an 8-gram dose of glutamine directly after exercise promotes the same glycogen storage effect as consuming 61-grams of glucose! Glutamine appears to be incredibly effective for increasing muscle energy stores without adding any extra...
by AST Sports Science | Questions & Answers, Supplements
Absolutely! Don’t be fooled into thinking that because you eat well, you are getting all the vitamins and minerals your body needs for optimum performance. And just because you eat well doesn’t mean you are even meeting the vitamin and mineral requirements...
by AST Sports Science | Articles
Since 1935, researchers have recognized that the restriction of calorie intake can significantly broaden the lifespan of insects, animals, and even humans. But how can fewer calories increase the lifespan? The reason behind calorie restriction’s ability to influence...
by AST Sports Science | Questions & Answers
Glutamine is the most versatile supplement an athlete can take. It is the quintessential performance supplement with effects including immune support, growth hormone release, protein synthesis, muscle cell volumizing, and glycogen replenishment. Not to mention that...
by AST Sports Science | Articles
In my opinion, there aren’t many feelings you can experience as a bodybuilder that are better than walking out of the gym after an awesome workout! Striving for productive and efficient training sessions is usually our number one priority. After all, this is the...
by AST Sports Science | Research
Years ago we identified the value of the amino acid L-leucine for stimulating muscle gains. Since then, a number of studies have confirmed that L-leucine supplementation is crucial to stimulating muscle protein synthesis rates; a prerequisite for muscle recovery and...
by AST Sports Science | Research
Research has clearly shown that lifting weights is the most effective activity to build bone strength. However, the results of a recent study suggest that a program like Max-OT may provide a definite advantage to increasing bone density over traditional weight...
by AST Sports Science | Research
Previous research on supplementation after resistance training has shown that small doses (15 grams) of protein combined with carbohydrates stimulate muscle protein synthesis – an essential mechanism for increasing muscle size. However, bodybuilders consume post...
by AST Sports Science | Research
Endurance athletes have been using carbohydrate supplements to enhance performance for years. However, according to researchers at the University of Texas, adding protein to a carbohydrate supplement resulted in a massive 24% increase in performance! The Study Ten...
by AST Sports Science | Research, Supplements
Lift weights Max-OT style, and you’ll understand the deep muscle pain that usually occurs within 24 hours after a workout. It’s often worse 48 hours after exercise. This type of soreness is known as delayed onset muscle soreness (DOMS). While scientists aren’t...
by AST Sports Science | Research, Supplements
Growth factors play crucial roles in the synthesis of muscle tissue. One growth factor, in particular, Insulin-like growth factor-1 (IGF-1), is of great importance to athletes as it is involved in the expression of a complete spectrum of muscle-specific proteins....
