by Kristin Lander | Apr 22, 2019 | blog, Nutrition
What are the effects of alcohol on strength training? Anecdotally, I know alcohol affects my recovery which in turn affects my performance. I also know alcohol is inflammatory. But until now I had never truly read the research regarding alcohol and athletes. There...
by Kristin Lander | Apr 2, 2019 | blog, Recovery
In this study, the use of the sauna for recovery in athletes was investigated. Heat shock proteins (HSP) have gotten a bit of attention in the strength world recently. These are a family of proteins that are produced by cells in response to exposure to stressful...
by Mary Morton | Apr 2, 2019 | blog, Nutrition
Summary: David, L.A. et al Diet rapidly and reproducibly alters the human gut microbiome. Nature 505, 559-563 (23 January 2014) Okay, this one goes deep. So buckle in and hang tight. **Before we dive into this one, I am just giving a general consensus of this article....
by Kristin Lander | Apr 2, 2019 | blog, Training
Journal Article Summary Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters. Med Sci Sports Exerc. 2019 Feb;51(2):288-298 https://www.ncbi.nlm.nih.gov/pubmed/30188363 Some of you have heard me talk about Blood Flow Restriction (BFR)...
by Mary Morton | Mar 29, 2019 | blog, Training
Summary: What is the most effect training program? In this research article (published in the Journal of Strength and Conditioning Research in March 2003), Rhea et al. attempt to tackle this question by comparing linear periodization (LP) and daily undulating...
by Kristin Lander | Mar 29, 2019 | blog, Nutrition, Training
Years ago, I used to talk about carbohydrates in terms of “good vs bad” or even “simple vs complex.” My way of thinking about carbs has evolved a lot since I first began working with athletes on their nutrition almost a decade ago. I recognize now that each type of...
