Category Archive for "(Yeah) Science"
The Magic of 3FU3L For The Dairy Intolerant
By Elke S. Nelson-Nichols, Ph.D., Founder of ESNFit LLC When it comes to training, I prefer 3FU3L to any other protein supplement. By now, anyone who knows me knows this.For me, converting from 3FU3L skeptic to avid user has meant more confidence going…
Why You Should Be Taking Your Protein Before Working Out
Spend some time on old-school bodybuilding forums, and you will find the question of pre-workout nutrition is as hotly debated as the question of whether that dress was blue or gold, and a lot of that controversial nutrient timing “wisdom”…
Betaine: The Performance-Boosting Micronutrient You Need to Know
A new performance-boosting micronutrient is finally getting the notice it deserves. We’re talking about betaine, a naturally occurring micronutrient that’s becoming increasingly popular among weightlifters and functional athletes of all stripes. The compound is now showing up in protein powders,…
Stop blaming lactate for your lack of endurance
The short story of Lactate, the most misunderstood molecules/hormones/signaling mechanisms/intermediates of all time By Dr. Andy Galpin, Ph.D., Professor at the Center for Sport Performance at California State University, Fullerton, Director of the Biochemistry and Molecular Exercise Physiology Laboratory, and Member of…
Running: Greater Impact = Greater Chance of Injury
The harder your foot makes contact with the ground while running, the greater your chance of being injured. That much seems intuitive. What is counterintuitive is the high injury rates seen in runners, when running is an evolutionary trait developed…
Tapering for Performance: A Quick “How To” Guide
By: Andy Galpin, Ph.D., CSCS*D, NSCA-CPT*D I will never forget the morning of November 22nd, 2007. I remember the color of the carpet in rented bedroom. I remember the smell of my roommates’ percolating French press. This is seared into…
The 3Carb Experiment (part 3)
In part 1 of this series we took a look at intracellular versus extracellular hydration. In part 2 we covered an experiment where one of our coaches used 3Carb and hooked himself up to a machine that measured his intra-…
The 3Carb Experiment (part 2)
In part 1 of this series, we covered what it means to be hydrated, and why simply dumping tons of water (or sugary sports drinks) down your throat isn’t effective. If you missed that part (and aren’t going back to…
The 3Carb Experiment (part 1)
We’ve all been there – training or competing in hot, humid conditions, and playing catch-up with rehydration. What usually happens is we drink a ton of water (or worse, a sugar-based carb drink), and we end up getting bloated or…
Maxing out with a 1RM Squat Daily (*study)
We’ve all seen the high-school kid who just started training and maxes out on the bench every time he lays his head on it. He usually gets a bit stronger despite himself. But if an advanced lifter tried that, progress…
