Supplement Review: Medium-Chain Triglycerides (MCTs) and MCT Oil

Medium-chain triglycerides (MCTs) are exactly what you would think; triglycerides (i.e. fat molecules) with medium chain lengths of molecules. Some triglycerides have long chains, containing 13+ carbon atoms, whereas others have short chains, containing 5 or fewer carbon atoms. MCTs are right in the middle, and contain 6-12 carbon atoms in their chains [1-4].

Continue reading “Supplement Review: Medium-Chain Triglycerides (MCTs) and MCT Oil”

Supplement Review: Dietary Nitrate and Beetroot Juice

In the human body, Nitric Oxide (NO) promotes vasodilation, or widening of the blood vessels, which increases blood flow and reduces blood pressure [1-3]. NO is heavily involved with many physiological processes that affect exercise performance, including the regulation of blood flow, skeletal muscle contraction, and mitochondrial respiration and biogenesis [3-5].

Continue reading “Supplement Review: Dietary Nitrate and Beetroot Juice”

Supplement Review: Gotu Kola

Gotu kola, or Centella Asiatica,  is a plant that has, traditionally, been commonly cultivated in Asian countries [1, 2], and is on the Thailand National List of Essential Medicines for its antipyretic (fever reducing) and wound healing properties [3].

Continue reading “Supplement Review: Gotu Kola”

BCAAs and Muscle Growth: Complete Sense, or Nonsense?

Are you a rodent? If not, BCAA supplementation may not help you. Please, let me explain.

Continue reading “BCAAs and Muscle Growth: Complete Sense, or Nonsense?”

What You Need to Know About Disordered Eating in Sport

Eating disorders are considerably more prevalent in the athletic community than in the general population [1]. This makes the identification of athletes with eating disorders, and those at risk for developing eating disorders, particularly important.

Continue reading “What You Need to Know About Disordered Eating in Sport”

This white powder improves performance

SB Custom Imaging - Copy 13v2 (Only Select Images).jpg

Creatine is a natural amino acid commonly found in meat products and, also, produced in small amounts inside the human body. Nearly all (95%) of body creatine is stored in muscle cells where it is used to fuel short duration, high-intensity activities like sprinting, jumping, and weight training [1-3, 7, 11-15, 40, 41]. There have been numerous studies reporting beneficial effects of creatine supplementation, particularly when resistance training is included during supplementation.

Continue reading “This white powder improves performance”

How to Supplement with Creatine

Creatine monohydrate is one of the most heavily researched and scientifically validated ergogenic aids in sport. We’ll review its safety and supplementation strategies shown to improve athletic performance.

Continue reading “How to Supplement with Creatine”

Post-Exercise Nutrition 101

Not consuming the appropriate nutrition post-exercise can leave training gains on the table and impair exercise recovery. Is your post-exercise nutrition strategy bringing you closer to success or failure?

Continue reading “Post-Exercise Nutrition 101”

Injury Nutrition

Proper nutrition can accelerate injury recovery and help maintain lean mass during times of muscle disuse. In this article, I review nutritional strategies to get you back into action more quickly.

Continue reading “Injury Nutrition”