Articles

Today we’re looking at every gainers favourite hormone ‘testosterone’ and answering the question…Is more actually more? In other words, does having higher testosterone levels within the normal physiological range (i.e. not on gear) actually result in more muscle growth? To help us slash through the bro science, a fantastic study by Morton et al (2018)

𝑾𝒉𝒂𝒕’𝒔 𝒕𝒉𝒆 𝒎𝒂𝒊𝒏 𝒅𝒊𝒇𝒇𝒆𝒓𝒆𝒏𝒄𝒆 𝒊𝒏 𝒇𝒂𝒕 𝒍𝒐𝒔𝒔 𝒓𝒆𝒄𝒐𝒎𝒎𝒆𝒏𝒅𝒂𝒕𝒊𝒐𝒏𝒔 𝒇𝒐𝒓 𝒂𝒕𝒉𝒍𝒆𝒕𝒆’𝒔 𝒗𝒔 𝒈𝒆𝒏𝒆𝒓𝒂𝒍 𝒑𝒐𝒑𝒖𝒍𝒂𝒕𝒊𝒐𝒏? By all means, this is a massive topic, but here are a few thoughts… As I’ve been teaching the guy’s on my Intelligent Coach Programme, recommendations for gen. pop. are essentially the first few layers for athlete fat loss recommendations. Reason being,

Today, we’re doing a deep dive into the health consequences associated with extreme weight making strategies. As you’ve probably seen (or even experienced), last minute weight cuts happen on a very frequently basis and have raised concern for the health of the athlete. This is where they’ll lose drastic amounts of bodyweight (~10%) in the

This week, we’re looking at the use of zinc supplementation for the common cold. As we well know, prevention is always the best cure. However, is there anything we can do once you have picked up a nasty sniffle? The common cold is often caused by the rhinovirus, and as we know, is quite the

Today, we’re doing a deep dive into the ‘forgotten meal’. When you think of eating protein to enhance muscle size, you typically think that this period is confined to post training only. However, research strongly suggests that you should evenly distribute your protein meals throughout the day to stimulate 24 hour muscle protein synthesis (MPS)

Today, we’re delving into the world of activity trackers and how reliable they are at measuring the calories burned from exercise. As we know, the amount of calories you consume can dictate a whole host of outcomes, from fat loss, muscle gain, performance all the way through to immune function, adaptation and optimal recovery. Apps

Today, we’re turning our heads towards the bodybuilding world to find out how we can build muscle in the quickest way possible…through nutrition (not gear). Before delving into this, we need to remember that your weight training is going to be the number one driver when it comes to packing on muscle. Any nutrition or

This week, we’re delving into part III of the concussion series. If you’ve missed part 1 (creatine) and part 2 (curcumin), I’d strongly recommend you check them our first. Moving on… Omega-3 fatty acids are considered to be a staple supplement found in many athletes tool box…but little do they know the potential role it

Part II: Curcumin As covered in Part I, prevention is always better than the cure for any injury related issues…whether that be through changing the rules of a game, appropriate screening or nutrition. To reiterate a very important point from last week, the research on nutrition strategies for concussion is extremely infant, and in best

Today, we’re diving into part I of a mini review looking at nutraceuticals, all with the aim of reducing sport- related head trauma, more specifically; concussions. Concussions is a type of mild traumatic brain injury (mTBI) resulting from either a direct or indirect impact to the head that manifests in the short-term impairment of neurological

Today is not about nutrition; instead we’re doing a mini dive into the world of stress and immune function. Reason being, I frequently get asked about different XYZ nutrition strategies to combat illness. By all means, this is brilliant as there’s a lot nutrition can do! However, immunosupression is a multi factorial issue and sometimes

Today, we put two diets to the test to see what’s best. Will it be Calorie Cycling or a normal calorie restricted diet? We know that a calorie deficit is needed to shred unwanted body fat (hopefully this should not be new news to you). As most of us know, dieting is hard and can

I appreciate that I must sound like a broken record when I say that carbs are absolute king for performance… but, they are. In this week’s Dedication to Education Wednesday, I’ve got a fresh off the press study to show you just how significant having the right amount of carbs can make to your performance.

This week we’re looking at how weight making athletes such as weightlifters, powerlifters and combat sport athletes can get ‘free weight loss’ without compromising their performance. As you’re probably aware, acute weight making strategies can be taken to the extreme where you’ll frequently see combat sport athletes try and drop 10-15+ pounds in the days

Today, we’re covering a rehab protocol that I wish any athlete didn’t have to go through; ACL reconstruction. By all means, this is a pretty huge topic, but I’ll cover the key points outlined in a recent case study by Shaw et al (2019) who helped two international rugby players with their return to play