Carbohydrate ingestion improves exercise performance and capacity. However, not all carbohydrates are created equally.
I’ve just published a new study in which we compare different carbohydrate-rich sport drinks.
[Read more…] about The Role of Fructose and Sucrose in Sports Drinks (video)
Juma Iraki of Iraki Nutrition interviewed me on the topic of protein distribution.
Some of the questions asked:
[Read more…] about Does Protein Distribution Matter? (Interview)
Muscle protein synthesis is the process of building muscle mass.
Muscle protein synthesis is essential for exercise recovery and adaptation. As such, it’s a really popular topic in the fitness community.
But the methods used to measure muscle protein synthesis in studies are very complicated. Some basic knowledge of the various methods is essential to draw proper conclusions from the research you’ll read.
The purpose of this article is to provide a comprehensive guide on muscle protein synthesis: what is it, how is it measured, what are the strengths and limitations, how to draw proper conclusions from muscle protein synthesis research, and of course practical guidelines how to optimize it.
[Read more…] about The Ultimate Guide to Muscle Protein Synthesis
How long are your rest intervals between sets?
1 min? 2 min? 5 min?
It’s not even unusual for powerlifters to take 10 minutes between sets.
Or do you go totally by feel?
Longer rest intervals means you’ll be fresher at the start of the next set and can do more weight or reps. On the other hand, with shorter rest intervals the muscle never fully recovers, which might be stressfull for the muscle, forcing it to adapt.
So what rest interval is best to build muscle? Does it even matter?
I reveal new research in this new video.
[Read more…] about How Long Should You Rest between Sets for Muscle Growth?
Sugar is bad.
We all know that, right?
Well, not so fast.
Sure, sugar is bad if you’re a couch potato with a pot belly. But for athletes, sugar may be your best friend.
Let me tell you all about the role of sugar in sports nutrition and my recent scientific publication on the topic!
[Read more…] about Why Fructose and Sucrose are Beneficial for Athletes
Why wouldn’t you actually swallow the carbs?
It was the first day of my PhD.
We’re discussing how carbohydrate mouth rinsing might increase performance. In other words, how swirling a sports drink through your mouth for a few seconds and then spitting it out, might make you faster.
It sounded like a ‘scientifically interesting, but no practical applications whatsoever’ type of research.
Why would you do all that trouble with rinsing and spitting it out?
Actually drinking your sports drink must be much more effective, right?
[Read more…] about Spit or swallow? Carbohydrate mouth rinse and performance.
