Tag: sports nutrition
Antioxidants and Exercise: When They Help Recovery and When They Blunt Gains
High-dose antioxidant supplements blunt muscle hypertrophy, mTOR signaling, and insulin sensitivity gains in resistance training, but some antioxidants may support…
Three-Day Creatine Loading With Pre-Exercise Timing Shows Promise in Small Trial
A small double-blind trial found that concentrating creatine loading into three days with pre-exercise timing may accelerate performance gains, though…
Meta-analysis reveals precise glycogen depletion during resistance training
A meta-analysis of 20 studies quantifies muscle glycogen depletion during resistance training at 15–42% of baseline stores, substantially lower than…
Creatine and Hair Loss: A 16-Year Myth Debunked by First Rigorous Trial
A 16-year-old claim that creatine causes hair loss, based on a single 2009 hormone study, has been directly tested for…
Creatine Improves Cognitive-Motor Performance in Young Basketball Players
Creatine loading improved dribbling speed, passing accuracy, and shooting performance in young basketball players performing simultaneous motor and cognitive tasks,…
How Your Body Makes and Uses Creatine: The Complete Energy System Explained
Creatine is a naturally occurring molecule synthesized in the kidneys and liver that serves as the body's primary rapid-access energy…
Animal Protein Produces 47% Larger Muscle Protein Synthesis Spike Than Plant Sources, New Research Shows
A single meal of animal protein triggers a 47% larger spike in muscle protein synthesis compared to plant protein. However,…
Leucine Alone Cannot Build Muscle: Why BCAA Supplements Fall Short Without Complete Amino Acids
Leucine activates the muscle-building signal through mTORC1, but research shows this signal alone cannot build muscle without all nine essential…