Creatine: Performance Improvements, Muscle Growth, and Recovery Benefits
Creatine supplementation typically improves athletic performance metrics like strength, power, and high-intensity exercise capacity by 5% to 15%, thou...
By Hart
Category: Sports Nutrition
Browsing all articles filed under the "Sports Nutrition" category.
Fighter Nutrition: Post-Fight Recovery, Key Foods, and Phased Strategies
After a fight, fighters prioritize rapid rehydration, swift glycogen replenishment, comprehensive muscle repair, and inflammation reduction through a ...
By Hart
Mass Gainers: Understanding Their Role and Maintaining Muscle After Stopping
Stopping a mass gainer does not inherently cause muscle loss if caloric and macronutrient needs are met through other dietary sources and a consistent...
By Hart
BCAA and Glutamine: How to Take Them for Optimal Results
To effectively take BCAA and glutamine, consume BCAAs (5-10g) before, during, or after workouts for muscle support, and glutamine (5-10g) post-workout...
By Jordan
Jolly Ranchers for Wrestlers: Energy, Hydration, and Mental Edge
Wrestlers consume Jolly Ranchers for rapid energy from simple carbohydrates, to alleviate dry mouth during exertion, and for psychological comfort wit...
By Hart
Sodium for Runners: Understanding Needs, Replenishment, and Avoiding Imbalances
For runners, sodium needs vary by individual, but typically range from 300-700 mg per hour for runs over 60-90 minutes, especially in hot conditions, ...
By Jordan
Whey Protein & Creatine: Roles, Benefits, and Synergistic Use
Whey protein and creatine are distinct supplements, not inherently better than each other, as whey provides muscle building blocks while creatine enha...
By Hart
Pre-Workout Supplements: Daily Use, Benefits, Risks, and Safe Practices
While pre-workout supplements offer acute performance benefits, daily consumption is generally not recommended due to potential tolerance, sleep disru...
By Jordan
Salt and Workouts: The Role of Sodium in Exercise Performance, Hydration, and Recovery
Sodium (salt) plays a critical role in exercise performance by maintaining fluid balance, supporting nerve and muscle function, and preventing dehydra...
By Hart
