Is There a Magic Bullet to Protein Consumption?

Evan Stevens In the last three parts we discovered that a lot of what we thought about protein supplementation isn’t quite as important as was once believed. Casein, soy, and whey are all adequate; whey is best immediately post exercise, but soy and casein can be just as good so long as there is the

woman weight training

Does Protein Impact Trained Athletes Differently?

Evan Stevens Previously at Forever Fit Science we looked at how science changes and why we often need to re-evaluate our previously held beliefs and knowledge base. Timing, once thought to be integral to muscle protein synthesis (MPS) and needing to be taken within the 3 hour post exercise window, is now almost irrelevant as

Which type of Protein Provides the Best Workout Recovery?

Evan Stevens In our previous article, The Ever Changing Science of Protein, discussed how science is ever changing and how new evidence or looking at entire bodies of evidence can change our perceptions of what we thought to be true. We discussed the importance of (or lack thereof) timing of ingestion and why as long

people enjoying protein supplements

The Ever Changing Science of Protein

Evan Stevens You would think that by now we would have a pretty firm grasp of protein. It is one of the three main macronutrients and is essential for life as we know it. Its use in sport has been long described in scientific literature and makes up a huge portion of the billion-dollar supplement

milk recovery drink

Why Milk is an Effective Recovery Drink for Female Athletes

Mojtaba Kaviani, Ph.D., CEP Cow milk contains protein, casein, carbohydrates, fat, vitamins and minerals, which are useful components of a recovery drink after exercise. Lactose, casein protein, and milk electrolytes are effective in glycogen synthesis, muscle protein synthesis, and replacement of body fluids post-workout. Previous studies have shown that the consumption of 500 ml of

Anti-inflammatory diet

Anti-Inflammatory Foods in Your Diet (and What to Avoid)

Moji Kaviani, Ph.D., CEP Inflammation is part of the body’s natural defense system. Western medicine often uses NSAID drugs to help control inflammation. These have been shown to increase risk for GI issues such as stomach ulcers. An anti-inflammatory diet is any diet that can help to prevent or decrease levels of inflammation. Mono-unsaturated fats

Can Caffeine Improve Sprint Time In Elite Swimmers?

A Review by Alyssa Bialowas Caffeine is an ergogenic aid, meaning it’s a substance that may improve performance and stamina. Elite athletes often use ergogenic aids to enhance their energy and execution. Sprint swimmers have to perform repeated high-intensity races that require high amounts of energy, and moderate doses of caffeine have the potential to

The Next Best Supplement For Exercise Performance

A Review by Alyssa Bialowas Korean Ginseng is a nutraceutical herbal supplement, that when ingested offers benefits such as stress management and resistance to fatigue. Following an acute bout of resistance exercise, Korean Ginseng is also said to alter the perception of physical exertion. This potential ergogenic aid has the potential to influence an athletes

DHA Supplementation

DHA Supplementation Reduces Inflammation After Exercise

Alyssa Bialowas Introduction to DHA Supplementation Docosahexaenoic acid (DHA) is an omega-3 fatty acid. It is essential for the growth and functional development of the infant brain. It is a primary structural component and required for the maintenance of the adult human brain, cerebral cortex, skin, and retina in adults. Humans obtain DHA directly from

cyclist

Citrus Flavonoid Supplementation May Improve Exercise Performance

Alyssa Bialowas The proper diet and supplementation regimen can improve exercise performance in athletes. Research supports the idea that nutritional supplementation is beneficial for exercise performance, and aids the process of recovery following exercise. As we know, high intensity exercise induces delayed onset muscle soreness (DOMS) due to muscle cell injury and subsequent inflammation, which

woman athlete planking

Impact Of Omega-3s Paired With Eccentric Exercise

Alyssa Bialowas Enhanced health immunity during the holiday season is crucial to preserve the capacity to train at a high intensity for competition. There is little room for injury, depressed immunity, and illness when remaining at the top of your performance. Diet and supplements are vital to the health immunity equation, and athletes training in

holiday treats

Main Food Groups: Candy Canes, Cookies, Chocolate and Eggnog

Moji Kaviani, Ph.D., CEP If your main food groups are Candy Canes, Cookies, Chocolate and Eggnog this Christmas, keep on reading! If your answer is yes, then join the club, at Christmas we are “forced”-not really – to eat so many treats, at such a consistent pace. But all of these treats can make us