by Paul Cribb Ph.D. CSCS. | Articles
In a previous article, I detailed the extraordinary benefits of increasing the concentration of leucine in the diet. A leucine-rich diet minimizes muscle protein breakdown, stimulates muscle growth and promotes healthy glucose metabolism for better fat loss. These...
by Paul Cribb Ph.D. CSCS. | Articles
For years, AST has advocated that smart athletes should follow a high protein diet along with moderate calorie restriction. Moderately restricting calories year round not only helps an athlete stay lean, it ensures that contest-preparation runs smoothly and quality...
by Dana Bushell | Articles, Training
Two simple words, “leg day” are often met with a collective sigh of empathy towards those who make mention of this task. Widely revered by many as the hardest day in their training schedule, leg day often separates bodybuilders from those who train hard, but not as...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Believe me, you’re not the only one who gets tired of drinking plain-ol’ water. And, you’re not the only one who chokes it down anyway in an attempt to get the mandatory 8-10 glasses a day you’re supposed to drink to maintain hydration, even before exercise is...
by Dana Bushell | Training
With only a glance, there is one thing that can tell you the person you are looking at is a bodybuilder; their shoulders. Fully developed, round shoulders and neck eating traps set bodybuilders apart from everybody else. It shows their dedication to the iron, their...
by Paul C. Henning, Ph.D. CSCS | Research
Sarcopenia is becoming a familiar term that describes the vulnerability to weakness, disability, and general diminished autonomy among older adults. Aging per se is merely a crude proxy for determining sarcopenic risk. The hallmark predictors of age-related morbidity...
by Paul C. Henning, Ph.D. CSCS | Research
Creatine has proven to be very beneficial for resistance-trained athletes and is the most extensively researched form of creatine by far is creatine monohydrate 1. Research consistently demonstrates the efficacy of creatine supplementation by increasing muscle...
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,...
