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 AST Sports Science | Questions & Answers, Supplements
DGC is a unique glucose crystal that supplies the perfect fuel for muscle action, workout performance, and recovery. Most bodybuilders don’t realize that just 3 maximum effort sets can deplete muscle glycogen stores by 60%. So literally, 10 minutes into your workout,...
by Paul Delia | Questions & Answers
Good question. The fact is most people simply don’t drink enough liquids throughout the day and as an athlete, hydration is critically important. Muscle tissue is made up of around 75 percent water. Blood is 95% water. The largest single component of the human...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Intense, short duration exercise is known to be a potent trigger of growth hormone (GH) release. The peak in this response seems to occur in the hours immediately following exercise. Although the research isn’t clear on this topic, this post-workout peak in GH is...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
The entire muscle growth response to resistance training depends on progressive overload. The muscle growth process is influenced by a time course. The beginner’s initial strength gains in the first few months of training are not accompanied by direct muscle...
by Paul Cribb Ph.D. CSCS. | Research
Previous research on supplementation after resistance training has shown that small doses (6-15 grams) of protein combined with carbohydrates stimulate muscle protein synthesis; an essential mechanism of increasing muscle size. However, bodybuilders consume post...
by Paul Delia | Questions & Answers
The entire muscle growth response to resistance training depends on progressive overload. When you first start weight training initial strength gains are not accompanied by direct muscle size increases, they are due to an adaptation within the neural system. During...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
When your body releases growth hormone (GH) from their pituitary gland (located at the base of the brain), some goes to muscle and bone to directly initiate tissue growth. Most GH travels to the liver, where it is destroyed within 60-90 minutes. Before this...
by AST Sports Science | Articles, Research, Supplements
Uncovering research that has a direct impact on muscle growth, fat loss, and performance enhancement is exciting, to say the least. Now get this, research shows an 8-gram dose of glutamine directly after exercise promotes the same glycogen storage effect as consuming...