by Paul C. Henning, Ph.D. CSCS | Research, Supplements
We often hear the terminology “nutrient timing” or “anabolic window.” This describes the time period following intense training where the consumption of key nutrients will enhance, dramatically, the muscle recovery and regeneration (growth) process. Let’s take a look...
by Paul C. Henning, Ph.D. CSCS | Research
It’s Friday evening, you just got in an awesome and productive high-intensity workout, you set some new personal records, you just consumed your post-workout whey protein and fast-acting carb source to start the recovery process, and you’re feeling on top of the...
by Paul C. Henning, Ph.D. CSCS | Articles, Research
Muscle recovery from intense training is probably the most important piece of the muscle growth and development puzzle. Knowing how long it takes for a muscle to recover fully is important when designing the most affecting training program. As usual, we turn to the...
by Paul C. Henning, Ph.D. CSCS | Research
Protein supplementation is often used by athletes and fitness enthusiasts to enhance appropriate anabolic and physiological responses to resistance exercise (RE). People have been encouraged to utilize soy protein as an alternative to meat, poultry, and other...
by Paul C. Henning, Ph.D. CSCS | Research
Polyunsaturated fatty acids (PUFAs) play wide-ranging roles in cell metabolism, signaling, and inflammation. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found primarily in fish and have key roles in metabolism and inflammation. EPA reduced...
by Paul C. Henning, Ph.D. CSCS | Research, Supplements
Some very promising research has led to a new performance supplement – Urso-X. Urso-X contains the bioactive compound ursolic acid. Research has shown this unique substrate to be a potent anabolic – anti-catabolic compound2. Ursolic acid contributes to the...
by Paul C. Henning, Ph.D. CSCS | Research
Individuals in many occupations (i.e., law enforcement, police, firefighters) are exposed to stress stemming from a combination of psychological and high physical demands. This can result in negative health effects as shown by increase morbidity and mortality rates in...
by Paul C. Henning, Ph.D. CSCS | Research
It is well established that consuming protein and/or amino acids is necessary to stimulate post-exercise protein synthesis, thus creating a positive protein balance1-3. In accordance, dietary protein administration with or without carbohydrate ingestion before,...
by Paul C. Henning, Ph.D. CSCS | Research
Aging is a process that alters our physiology in ways such as decreasing the secretion of anabolic hormones, e.g., growth hormone and insulin-like growth factor (IGF-1) [1]. Also, aging changes body composition, including a progressive increase in body fat,...
by Paul C. Henning, Ph.D. CSCS | Research
There is little research available regarding the influence of performing aerobic exercise combined with strength training on the acute response of testosterone and cortisol. Conducting both aerobic and strength training together can generate a higher metabolic demand,...
by Paul C. Henning, Ph.D. CSCS | Research
It is very common for eccentric exercise to elicit muscle damage and soreness in the days following a high-intensity exercise session. The damaged skeletal muscle fibers that result from the exercise create a prolonged and complex interaction between protein synthesis...
by Paul C. Henning, Ph.D. CSCS | Research
Dietary supplements are widely used to enhance performance and body composition during training programs. Utilizing supplements while recovering from musculoskeletal injury hasn’t really been investigated. Clinical experience shows that as soon as someone gets...
by Paul C. Henning, Ph.D. CSCS | Articles, Research
We know that it is crucial to optimize recovery after training to elicit maximal training adaptations. It’s been shown that a resistance exercise (RE) session has a positive impact on muscle protein synthesis, but without dietary protein intake, the net balance...
by Paul C. Henning, Ph.D. CSCS | Research
Strength and conditioning coache’s and trainer’s focus will change with respect to the degree of athlete preparation, injury prevention, and injury rehabilitation needed. The requirements and situational needs of athletes typically require a blending of...
by Paul C. Henning, Ph.D. CSCS | Research
The benefits of caffeine on long-term endurance performance are well-known [1]. In contrast, it is not understood if caffeine ingestion is ergogenic during short-term high-intensity exercises. It has recently been reported that caffeine causes ergogenic effects when...
