We are all familiar that being physically active is important for our health. Walking is an easy way to become more active and most of us will be aware of the classic recommendation: “You need to take 10.000 steps a day.” But is this truly the optimal count for health benefits? A recent meta-analysis tried… Continue reading How many steps do we need to take each day?
Cheese for Muscle Building: Exploring Its Impact on Muscle Growth
We’ve all heard about the importance of protein for muscle recovery and growth. Many athletes will ingest specific protein shakes around their workouts to repair and buildup their muscles. However, what about whole-food protein sources? Does the type of food and its matrix influence how our muscles respond to protein intake? Let’s have a look… Continue reading Cheese for Muscle Building: Exploring Its Impact on Muscle Growth
Maximizing Muscle Growth: The Impact of Post-Exercise Hot Water Immersion
Introduction: When it comes to maximizing muscle growth and enhancing performance, athletes are always on the lookout for effective recovery techniques. While cold-water immersion has been a topic of discussion in our previous blog post (see here), we now focus our attention to an alternative recovery approach: hot-water immersion. As we have found that cold-water… Continue reading Maximizing Muscle Growth: The Impact of Post-Exercise Hot Water Immersion
The Power of Creatine: a Comprehensive Guide
Creatine is one of the most widely investigated supplements and this is for a good reason. In this blog post you will find everything that you need to know about creatine. After reading this post you will know exactly what creatine is, how creatine works, how creatine can help in your training, which form of… Continue reading The Power of Creatine: a Comprehensive Guide
Maximizing Muscle Growth: The Impact of Post-Exercise Cooling and Ice Baths
Introduction: You may have witnessed well-built athletes like Usain Bolt, Anthony Joshua, and Cristiano Ronaldo immersing themselves in ice-cold water. Especially Cristiano Ronaldo has often reached the news with his ice bath strategy as a means to speed up his recovery. There has been this interesting (older) interview with Football Manager Carlo Ancelotti about Cristiano… Continue reading Maximizing Muscle Growth: The Impact of Post-Exercise Cooling and Ice Baths
Collagen Protein for Muscle Building: Exploring Its Impact on Muscle Connective Protein Synthesis
Introduction: When it comes to muscle building, protein is a crucial nutrient that plays a central role in muscle repair and growth. When we consume proteins through our food, they contribute to the growth of proteins within our muscles. These proteins are crucial for muscle contractions, which are necessary for activities like weightlifting in the… Continue reading Collagen Protein for Muscle Building: Exploring Its Impact on Muscle Connective Protein Synthesis
Eating Insects for Muscle Growth: Can Insect Protein be a Viable Alternative to Animal Proteins?
Eating insects as a protein source is an idea that is gaining popularity due to their sustainability and potential nutritional benefits. Insects have been found to have similar amino acid compositions and protein content compared to commonly consumed animal proteins, making them a potential alternative for those looking to reduce their environmental footprint. But can… Continue reading Eating Insects for Muscle Growth: Can Insect Protein be a Viable Alternative to Animal Proteins?
Optimal Recovery Nutrition for Elite Soccer Players during a Busy Period
Proper nutrition is essential for football players, particularly elite athletes who participate in top leagues like the English Premier League. Considering the demanding schedules of these players, with multiple important matches per week (e.g., Premier League, League Cup, FA Cup, Champions/Europa/Conference League, and national team duties), maintaining peak performance is crucial. To ensure optimal recovery… Continue reading Optimal Recovery Nutrition for Elite Soccer Players during a Busy Period
Debunked: milk is bad for your health
THIS IS NOT TRUE Milk is absolutely not bad for you. In fact, milk contains nutrients such as high-quality proteins and calcium that are in fact very beneficial for you. Of course there are people with allergies or intolerances to nutrients in milk, but for the general (healthy) population drinking milk is absolutely fine and… Continue reading Debunked: milk is bad for your health
Debunked: your muscle will turn into fat if you stop training
THIS IS NOT TRUE This is something you often hear people saying when someone stops with training: “Now your muscles will turn into fat”. But this is very wrong! Your muscle cells cannot be converted into fat cells. So, in case someone will lose muscle mass and gain fat mass, this has most likely to… Continue reading Debunked: your muscle will turn into fat if you stop training