Alcohol ingestion does not significantly impact recovery from eccentric exercise-induced muscle damage in females 🍾
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Very recent study by McLeay and colleagues (2016) which suggests that females recovery may not be impaired to the same extent as in males thro...

Free weights and machines improve functional outcomes but free weights may be preferred for strength and power 🏋
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Very recent study by Rossi and colleagues (2016) who showed that both leg press, squat and leg press in addition to squat training all improved a...

Intermittent fasting leads to greater fat mass loss, but preservation of fat free mass, muscle area and strength in resistance trained males 🏋
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Very recent study by Moro and colleagues (2016) showing that restricting eating times to 3 meals over an 8hr period...

Are your strength/hypertrophy supplements worth investment? 🏋
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Notice the lack of supplements 
compared to the endurance focused infographic posted previously 👈
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The reasoning is partly reflective of the literature in this area. The majority of "spo...

Do your supplements actually improve your endurance? 🚴
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Even if a supplement is classified as having strong evidence behind it, it doesn't mean you SHOULD take it ☝️️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If it has supporting evidence and if it's cost effective, then consider it 👍
⠀⠀⠀⠀...

Protein quality does not affect recovery from intense resistance training 🏋
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Interesting recent research by Rindom and colleagues (2015) from Aarhus University showing that supplementation with 25g of whey or collagen pre- and post-training did not significan...

Nutritional immune system support for athletes 🚴
⠀⠀⠀⠀⠀⠀⠀⠀⠀
During this time of year you can often come down with respiratory tract infections and colds, which can put you out of training or performing at your best 😷
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Although there are limitations in what we...

Nutritional considerations for injury recovery 🏋
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Infographic of the review paper by Tipton I referred to in yesterday's post 👈
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nutritional recommendations seems to mostly come in 3's and injury support is no different 😜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Energy balanc...

The most optimal training split for muscular development and strength is often debated 🤔
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Although there are countless ways you can split up your training e.g. Upper/lower, push/pull/legs, body part splits, there may not be too much difference between routine...

Short-term restriction of carbohydrate (CHO) intake using a "sleep-low" strategy can benefit endurance performance 🚴
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Low-carb diets have become all the rage over the past few years, with people promoting the use of ketogenic and high-fat diets which can upre...