Woman eating chocolate bar.

Does Dark Chocolate Aid In Muscle Recovery?

Hunter Bennett What do exercise enthusiasts, elite athletes, and weekend warriors all have in common? They all exercise hard. This means that to get the best results from their training, they need to make certain that they recover appropriately. This often means making sure their diet is on point, getting massages if needed, and diving

Person holding a rail and stretching on a bridge

Do We Really Need A Cool Down After Exercise?

Hunter Bennett I can picture it now. I finally manage to get to the end of a grueling training session, and I start preparing myself to settle down and do some light stretching, before immediately racing home to eat my bodyweight in food. Then I hear the words: “Come on, get up – don’t forget

women next to wights and water bottle

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

Antioxidants

The Truth Behind Antioxidants & Exercise Induced Muscle Damage

Alyssa Bialowas Elite athletes are prone to injury and muscle damage, especially those who compete in high contact sports such as rugby. To speed up recovery in these athletes the goal is to get them back training and on the field as quickly as possible. Previous research has looked at the effects of high antioxidant

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

runner wearing compression socks

Reduce Exercise Fatigue With Compression & Cold Therapy

A Review by Alyssa Bialowas The typical muscle pain that occurs after exercise results from small tears in the fibers of the connective tissues in your body. There are common practices to help re-circulate blood flow and deliver nutrients to the damaged tissue to ease pain and recovery time. Two common ways to reduce negative

woman foam rolling

Reduce Muscle Fatigue With Foam Rolling

A Review by Alyssa Bialowas There are many common therapeutic approaches to alleviating neuromuscular muscle fatigue following training. Such as, nutritional supplementation, wearing compression clothing, cryotherapy, cryocompression, stretching and low-intensity exercise following intense forms of exercise. Preventing muscular exhaustion is important for reducing risk of injury, restoring strength, repairing muscle fibers, preventing further fatigue. Foam

muscle soreness

Protein Quality Dictates Recovery, Not Timing

Evan Stevens “Oh, I’m sore today.” “I feel like it’s getting harder to work out every day like I used to.” “I don’t feel like I am recovering after a workout.” These are the three most common complaints I hear from my parents after they’ve had a hard workout these days. They feel as though

The Power Plate – A Way To Power Your Workout

Julia Basso – PhD I am really excited to say that I joined a new gym – the Summit, NJ YMCA.  It is fully equipped with all of the best workout equipment and many machines that I have never seen before.  I was introduced to one called the power plate.  It is a rather sizable

It’s All In The Hips

Ryan Cross – B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist at CBI Physiotherapy and Rehabilitation Centre in Sarnia, Ontario, Canada  Low back pain and knee pain are two of the most common areas of the body to get injured and require physiotherapy treatment.  It has been reported that approximately 80% of us will encounter back pain

When You Should Go See a Physical Therapist

Ryan Cross – B.A. Hons (Kin), MScPT, FCAMPT Physical activity and a healthy lifestyle are becoming a major focus in today’s society.  With countless apps and devices to help guide you through various work out plans, it’s easier now more than ever to get fit and get healthy.  The health benefits of being active are