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While creatine is typically known as a supplement, certain foods also contain small amounts of it. However, it's important to note that the quantities found in food are relatively low compared to what you might get from a creatine supplement. Here are some foods that contain creatine: 1. **Red...

Every once in a while, we get a study that either confirms or helps direct bodybuilding practices. This is one of those studies. - These researchers found that eating every 3-hours was more effective at maintaining protein synthesis rates over a 12-hour period than eating a smaller protein dose...

The macronutrient content of a meal can influence how many calories you burn throughout the day; this is referred to as, “diet-induced thermogenesis.” While this particular study is a little older, it is well-accepted that higher protein meals will induce greater energy expenditure than high...

The body uses two main fuels: carbohydrates and fats. However, carbohydrates can deliver energy much faster to the muscles than fats as it is necessary for higher intensity exercise. . 😩Unfortunately, carbohydrate stores are relatively small: the body stores carbohydrates as glycogen in the...

Anybody here who is driving BMX for fitness purposes? Im doing it for half a year know and want to optimize.

This study found that subjects who were dehydrated at 2.5- and 5% of their bodyweights had higher insulin levels following exercise. Dehydration can reduce insulin sensitivity which can impair muscle growth and overall gains. Drink 16oz of water before and after your workout and shoot for at...

Who needs to recover better from training? - 💥Betaine is a compound commonly found in post-workout supplements for its ability to increase recovery. Betaine has been shown to reduce markers of inflammation, decrease cortisol & fatigue, and increase your training volume. - 💊I recommend 3-6g/day...