by Paul Delia | Questions & Answers
Muscles require a lot of energy to perform work during physical activity. Creatine’s integral role in the energy production process in muscle is well established. However, another real energy “guzzler” is the brain. This organ commands almost 25% of...
by Paul Delia | Questions & Answers
The debate on whether high-intensity cardio or low-intensity cardio is better for burning body fat has been going on forever. Low-intensity cardio is done using a moderate effort for a longer duration, and high-intensity cardio is done with an extreme effort for a...
by Paul Delia | News, Research
A study published in the journal Circulation shows that strenuous, long-term exercise may help fight aging through its effect on chromosomes. This study found that white blood cells of endurance athletes had longer telomeres. A telomere is a region of repetitive DNA...
by Paul Cribb Ph.D. CSCS. | Articles, Research
The media have hyped a number of anecdotal reports about creatine supposedly causing a range of harmful side effects. A large focus of these anecdotal reports has been an increased risk of soft tissue injury as a result of creatine supplementation. However, no formal...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
Research now reveals that a high calcium intake may become the bodybuilder’s secret weapon that helps achieve a lean, mean physique. Scientific evidence now shows that a high calcium intake not only offers real protection against body fat accumulation, it enables a...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
There are two main types of muscle contraction that bodybuilders are interested in. An eccentric (or negative) muscle contraction is when the muscle lengthens under tension, generally by lowering a weight. A concentric muscle contraction occurs when a muscle shortens...
by Paul Delia | Questions & Answers
First thing I recommend you look at is your training frequency and sleep quality. A drop in testosterone levels in healthy male athletes is a tell-tale sign of too much training and/or not enough rest. If you genuinely believe that you are not over-training then start...
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...
by Paul Cribb Ph.D. CSCS. | Questions & Answers
While it is true that heat processing destroys the nutritional value and natural structure of essential fatty acids, I was surprised to learn that most oils labeled “cold pressed” are not cold pressed at all. As industry and government is yet to agree on a definition...