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In what is considered one of the most significant food labelling changes in the past two decades, ‘Nutrition Facts’ panels on all US food products will now be required to include the amount of...
Lactose intolerance is one of the most common food intolerances known. Producing distention and gas in the small intestine, lactose intolerance is also one of the most widely accepted types of...
Finding it hard to meet your fitness goals? The problem might lie in your own habits which might be affecting your ability to succeed. We take a look at 5 of the biggest exercise personas and how...
Sports scientists and researchers are experts when it comes to glycogen use in endurance athletes such as cyclists and runners. But they know relatively little when it comes to team sports,...
Some things are common sense. Like the notion of getting a good night’s sleep before an event. Not drinking after a workout would seemingly be another common sense practice. But the great thing...
Does gluten make you fat or gain weight? We take a look at what exactly gluten is, the difference between gluten intolerance, coeliac disease and gluten sensitivity as well as the gluten free diets...
What happens to lean body mass when cutting calories by 40% ramp up protein intake and exercise a lot? That’s the question researchers from McMaster University in Canada were trying to answer is...
Beef protein has enjoyed a resurgence in popularity in recent times and the latest findings of a study published in the Journal of the International Society of Sports Nutrition will do nothing to...
The science of hydration has evolved considerably and quite dramatically in the last decade or so. When it comes to hydration, most people consider it an important aspect of exercise and...
What are some of the biggest food and ingredient trends in the health and supplements industry? We take a look at emerging new health foods and what you can expect to see in some of your meals and...
What's it like to build muscle over 40? We take a look at factors affecting muscle growth as you age and provide tips on how to be building muscle when you're over 40. Focusing on weight training...
As you age, building muscle becomes much harder for a variety of reasons. These range from ageing related biological and physiological changes to your body, environmental changes such as the...
Certified gluten-free protein supplements are increasingly popular nowadays to the extent that one has to wonder if there has been a dramatic increase in the incidence of celiac disease. However,...
Have you ever tried to lose weight and failed? Perhaps you've decided to reduce your body fat percentage this year? Well pay close attention, because we're going to look at the top reasons why...
A new study has sought to provide assurance that a very high protein intake (i.e. >3g/kg/day) in individuals undergoing regular resistance exercise is safe. What makes the study particularly...
A study of competitive triathletes has provided the first concrete evidence of performance improvement when using a periodised carbohydrate intake pattern called ‘"Sleep Low". In a nutshell the...
By far the most important aspect of succeeding in the Maxine’s Challenge is being able to commit and follow a diet plan. It’s often said that between diet and exercise, diet will contribute much...
Now that another successful year of the Maxine’s Shape Up Challenge has finished for 2015, get ready for a bigger, bolder and more exciting Maxine’s Challenge 2016. For those of you who are new to...
Successfully completing the Max’s Challenge will be down to how well you can manage your diet. It’s well known that the key to achieving your transformation goals is really 80% diet and nutrition...
What if people’s blood sugar response to a meal was more influenced by the individuals genetics and microbiota (i.e. collective mass of microorganisms in the gut) than the food itself. Moreover,...
After another impressive year for the Max’s Muscle Up Challenge 2015, the upcoming Max’s Challenge 2016 promises to be just as exciting and brimming with more challengers, bigger and better prizes...
When it comes to formulating weight loss diets, one of the first things to go are fizzy drinks (or Sodas - as the Americans like to call them). These are most commonly replaced by so called ‘diet...
There’s been a lot of anecdotal evidence that adopting a low carb high fat (LCHF) diet might help improve athletic performance and general health. But up until now, there has been very little evidenc
What happens to the health of obese teenagers if you simply reduce the amount of sugar and fructose in their diet and replace it with starch, while keeping total caloric intake stable? The...
A novel new study has confirmed that a higher protein breakfast in kids (aged 8-12 years) offers benefits in terms of increased energy expenditure, fat oxidation, reduced hunger and increased...
23 teaspoons of sugar a day…that’s the average consumption level for US children ranging in age from 2 to 181. And depending on which reports you believe, this is less than what the average...
Supplements aren’t cheap. Picking the right type of supplements to use whilst on a budget can often be a lengthy and dizzying process in which you have to start weighing up the pros and cons of...
Ask most exercise scientists today whether the body burns any appreciable amount of fat during high intensity exercise and most will tell you it’s next to nothing. But a study just released is set to
The flavour industry is one of the most dynamic, progressive trade areas in the world. This makes sense considering flavour development governs pretty much most of what we eat. From food to...
Everyone experiences training problems every so often. And just like Hollywood movies these days, nothing is really original anymore. The majority of issues that people experience while they train...
Do you ever have one of those days where you hit the gym and you try lifting the weights that you normally do, but just can’t? For some reason, your strength levels are off, your stamina is off and...
Exercise-associated hyponatremia (EAH) is a condition defined by very low plasma sodium levels; caused principally by ingesting too much fluid. But who is to blame for the increased incidence of EAH?
“Saturated fats are not associated with all cause mortality, cardiovascular disease, coronary heart disease, ischemic stroke, or type 2 diabetes”. That’s the bold and somewhat startling...
Biohacking also known as wetware hacking is an umbrella term for a movement which is based around the idea of engaging biology with the ‘hacker’ ethic. When you hear the word ‘hacker’, most people...
Achieving your best body ever is hard work. And for every genetically gifted individual with a perfect physique, there’s 1000 other trainers who try just as hard and still come up short. Unlike...
The demand for protein is growing around the world fuelled by growing economies and a growing passion and focus on health. In fact, increased consumption of higher protein food sources such as meat...
Ramadan fasting, one of the five pillars of Islam occurs during the 9th lunar month of the Islamic calendar1. Throughout this holy month, Muslims are allowed to eat and drink only between the...
Fitness and health related products and food items are exploding onto the market. While those products are touting health benefits and ‘good for you’ claims, they’re secretly making you fat and lazy..
Whey protein has come a long way since it was first discovered more than 5000 years ago. From a revered ingredient to an unwanted by-product to a prized and priceless commodity, whey protein...
Trying to overhaul an individual’s entire diet can often be an arduous task. Sometimes a more achievable aim is to modify a particular component of the diet, such as sugar or protein intake, or...
We all know that protein is the best macro for any bodybuilder, trainer and athlete. It’s vital for helping us build muscle, lose fat, stay lean, improve recovery and support performance. Studies...
Two decades ago, we used to laud carbs, demonise fat, and nobody except for serious athletes and bodybuilders really gave a second thought to protein. How times have changed. Protein is, of course,...
When it comes to studying the effects of micronutrients on health and disease, much of the research centres on the effects of a mineral or vitamin when given to individuals with an existing/known...
As of Monday 20th May 2015, Australian’s have a new updated food pyramid on which to guide their food selection and consumption. Issued by Nutrition Australia; the nation’s peak community...
Unless your genetically gifted, losing weight and being ripped and toned can be an incredibly tough goal to achieve. But you can make things easier for yourself with some simple tips and tricks...
Anthocyanins are a group of water soluble pigments found in most types of plant. They are responsible for the bright blues, purples and reds found in many fruits, vegetables and flowers...
Black rice, also known as purple rice and forbidden rice, has been around for thousands of years, but has recently risen the ranks in popularity to the point where people are calling it a superfood...
The question of the most healthy form of exercise (i.e. aerobic or strength) is a hotly debated one. Despite some studies showing impressive results for resistance exercise or a combination of...
Hunger cravings are often the Achille’s heel of diets. They hit at the most inconvenient of times and it can often be a real struggle to say no to that extra bite or that oh so tiny chocolate bar...
The current Australian National Heart Foundation guidelines recommend a maximum of 6 eggs per week for healthy people and those with type 2 diabetes. For individuals working in the Australian egg...
The most robust controlled study to date on the effects of a Paleo diet has just been published in the prestigious European Journal of Clinical Nutrition. The study is the best quality Paleo...
Gaining weight is a matter of taking in more energy that you use. Putting things in such simple terms is almost insulting to anyone who has struggled to keep weight on because it's nowhere as easy...
Traditionally speaking, whey is the liquid left over when milk is curdled. It is made up of water, sugars, fats, and protein. When people in the fitness community talk about whey, they're more than...
It seems that every week we are introduced to a new 'superfood', but did you know that the majority of these have something in common? It's not their obscure origin in the Amazon rainforest or an...
Most athletes (especially endurance), acknowledge that increasing training intensity is a key factor in improving performance. But the risk with any increase in training intensity is that one...
One of the most treasured measures of male function, namely, semen quality, was recently the subject of a study testing its association with sugar-sweetened beverage intake. The first study of...
What is Matcha? Matcha is a high quality, finely ground green tea, notable for its characteristic bright green colour. It is consumed as a beverage and also used as a natural colouring and...
"My job involves a lot of manual labour and heavy lifting. How can I best optimise my muscle gains?" A job that involves heavy lifting can be great for muscle building, and some people would...
The male hormone testosterone is not just essential for producing male characteristics and enhancing libido, but as one of the most anabolic hormones produced by the body, it is essential for...
You’re not happy. It’s understandable. You’ve been spending your hard-earned cash on your gym membership and not to mention the sweat and tears you’ve been putting in. But you’re just not losing...
People in the ‘low carb high fat’ camp are bound to have a field day with the findings of a new study published in latest issue of the Open Heart journal. In essence, the study makes a strong...
"Does alcohol affect your progress in the gym? If you're going to have a drink, what's the best drink to go for?" A lot of us celebrate with a drink, commiserate with a drink, we enjoy a drink when...
Leptin and Ghrelin,   For a lot of people, the word 'hormone' invokes memories of sex ed classes in school, where the standard response was to blush, tune out, or both. What many people don't know...
Have you heard the story about Big Dave? He used to be that trainer everyone admired, because it seemed as though he was making gains each and every single week. There didn’t seem to be a week...
What is the HCG diet? The HCG Diet, which is also known as the Simeons Method or the Cura Romana, was first promoted as a weight loss strategy by a physician named Albert T Simeons in the 1950s....
Reasons for not being able to build muscle are many. They vary from anywhere between nutrition, training, to genetics. This is a list of top reasons why you may not be building muscle and potential...
Scientists spend a lot of time researching what is best for us to eat, but a lot less has been devoted to investigating when we should be doing it. You'd be quite likely to see bodybuilders and...
When Dr John S Pemberton gave the first samples of Coca-Cola to customers at his local chemist on the 8th of May, 1886 in Atlanta Georgia, he almost certainly had no idea of the powerful...
Christmas and New Year’s time is traditionally synonymous with overeating and sometimes inactivity. Many people dread putting on extra weight during their holiday. A new study published just...
Whether you're on a long term weight loss plan, trying to shift a stubborn few kilos, or working hard to cut fat before a competition, there's a fat burner for you. A good fat burner, used...
Fermentation is a metabolic process through which bacteria and yeast convert sugars and starches in food and drink items into acids and alcohols. It is a process that helps to produce a lot of...
Alkaline diets follow the principle that you should promote an alkaline (ie high pH) environment. In theory this can be done with diets high in fruits and veges, which are high in potassium, magnes...
We are a nation of smartphone owners. 81% of Australians own a smartphone, and this figure is on the rise (1). Nearly 60% of the population consider it to...
Natural and Organic proteins hit the shelves years ago, where they catered to a niche market. Over the past few years, this section of the market has exploded, with supplement giants like Optimum...
Caffeine is Australia's favourite legal drug, and there are a lot of us who can't face the day without our morning cup of tea or coffee. Caffeine is an energy booster, an appetite suppressant, and...
Wheat germ is a component of the wheat grain. It is considered a by-product in the manufacture of white flour but it is retained in whole grain flour, and it is responsible for some of its...
There’s been a surge of interest in the low carb high fat diet, on the back of controversial documentaries8, celebrity chef7 and sporting team6 endorsements plus numerous credible scientific...
Over the past few years, trans fats have been a contentious issue. Effectively banned in the US after being declared "Not generally recognised as safe for use in food" by the FDA, this type of fat...
2014 was all about quinoa, kale, Paleo and the rise of vegetarianism, veganism and ‘clean eating’. But times are a changing and there’s a whole new range of food and drink trends that are slowly...
Getting injured is part and parcel of any competitive sport, with team sports typically enjoying a higher rate of injury than endurance sports. At the elite level of sport, there are major...
Carbohydrate Back Loading or CBL is an approach to diet and exercise conceived and popularised by John Kiefer. It is widely used for its reported benefits on fat loss and muscle gain.
In recent times, there has been a renewed interest in the role that protein can play in enhancing training adaptations and ultimately performance in endurance athletes. Traditionally, the realm...
The Arnold Classic or the Arnold Sports Festival is an annual event that occurs in Columbus, Ohio in the United States every year during late February or early March. Since the festival’s inception...
Multivitamins and minerals took a blow recently, when the Annals of Internal Medicine published a seemingly definitive suite of articles, capped off with a controversial editorial declaring that...
Macronutrient or macros is a type of food or nutrient which is consumed in large quantities in the diet. Overall, there are 3 core macronutrients including carbohydrates, proteins and fats and...
What is Agave? Agave syrup, or agave nectar, is an alternative sweetener produced from the sap of the agave plant. Agave is very high in fructose, the simple sugar found in fruit. Fructose does not...
Most female trainers and dieters would have tried calorie counting at least once in their lives or at least have thought about it. Whether or not calorie counting has worked for you in the past,...
Macros or macronutrients are the chemical elements which are consumed in the largest quantity. There are 3 core macronutrients including protein, carbohydrates and fat. Alcohol is also considered...
Calorie counting is not a new concept, but it is definitely a divisive one. Opponents of calorie counting often state that it is a gross over simplification of the way nutrients interact with...
Maxine's Shape Up Challenge is finally here! Now is the time to take the plunge and complete your registration. This means setting up a profile, stocking the...
Most contemporary sports scientists can testify that high intensity interval training is a proven and effective means of improving performance. But one of the major drawbacks with this type of...
Over the past few decades, we have learned a lot about the benefits of olive oil. The Mediterranean Diet, which features high olive oil consumption as one of its main characteristics, shot to...
Triathletes have a reputation for being some of the most heavy supplement users among the vast realm of endurance athletes. Whether that’s because triathletes tend to be more educated or informed...
Could something as simple as a regular 5-minute cold shower be an effective tool for fat loss? Sounds too good to be true – but you might be surprised to learn that there is a surprising amount...
Following a hardgainer diet isn’t easy, especially considering you’ll be eating potentially a lot more than you’ve been accustomed to. Other problems faced by trainers following a hardgainer diet...
Snacks are an important part of any hardgainer diet and are an easy way to break up the daily food intake so you aren’t overly full for the whole day, which can really impact your compliance with a...
Planning a good hardgainer diet is the most time consuming, but most important part of succeeding in gaining muscle and mass. You can workout as intense and with as much volume as possible, but if...
Hardgainers are a common bodybuilding term for those trainers who just can’t seem to gain substantial weight or muscle mass no matter how hard they train or how much they eat. A lot of trainers...
The Eco-Atkins diet as the name suggests is a spin-off from the original Atkins diet that incorporates vegetable protein sources rather than the traditional meat protein sources. Just like the...
So many people want to know the secret behind the perfect hardgainer workout routine or training plan to help build mass. In reality there isn’t one hard and fast rule to designing the perfect...
Hardgainer workouts, like any workouts need to adjust and change as you build more muscle and grow stronger. The heavier a weight, the more muscle units are recruited to help lift the weight and...
Starting a new workout is always hard. There are so many exercises and variables that it can be a bit overwhelming. Hardgainers especially can find it demoralising when they’re not making the...
Oh great, another hardgainer article you might be thinking. But guess what, you’re wrong and here’s why. After reading literally hundreds of hardgainer articles (and losing mass while doing so),...
Gaining muscle or even putting on weight can be quite hard for some people. Commonly referred to as “hardgainers”, these people tend to have thin frames and a very fast metabolism. A lot of the...
"Trans fat" is a name that does not have a good reputation. Trans fatty acids rarely occcur in nature, and the trans fats in food are usually present as a by product of industrial processes, such...
As the research has accumulated over the years, we have learned that things can be a little more complex than simply eating less or eating more, and various macronutrients...
Muscletech’s latest muscle building supplement Clear Muscle adds to the growing range of Performance Series products from the well known company. With only a single key active ingredient making up...
Muscletech’s Clear Muscle is the latest supplement from their ultra popular Performance Series of supplements. Touted as one of the strongest muscle building supplements ever released from the...
Ther term "amino acid" is used to describe a class of compound containing both an amino group and an organic acid. Amino acids have a huge variety of roles that support health and wellbeing, and...
Fish oil has long been praised for its many benefits. These most notably include improving cardiovascular health by lowering triglycerides and blood pressure, and easing the pain and inflammation...
Fish oil is one of the most popular health supplements out there. With an enormous number of benefits, and backed by decades of research attesting to its effectiveness, this is no surprise. Fish...
Fish oil is extracted from oily fish like Salmon, Mackerel and Cod, and as is the case with many supplements which are derived directly from edible sources, it is widely known as a very safe and...
Fish oil is one of the best known and most popular supplements on the market today. fish oil is rich in omega-3 fatty acids, which are essential for good health, and it has a number of well...
Natural Protein Bars are those that have been made without the use of any artificial substances, including colours, flavours, additives, preservatives or sweeteners. There are many reasons that...
Endurance supplements are an ever growing category of sports supplements that are also seeing an increase in diversity. Reports that 'cycling is the new golf' suggest increasing number of individuals
If your anything like the average endurance athlete, you’re probably not rolling in cash, and therefore need to be selective about what endurance supplements you buy. Just like the world of protein...
Those who are new to using protein powders may be confused with all the various forms of whey protein around. Two of the most common are whey protein isolate (WPI) and whey protein concentrate....
The market for vegan protein powders might be larger than many people think. Whether it is due to the potential of a vegan diet to come up short on protein, intolerance to milk-based proteins, or...
Protein is an essential nutrient needed for growth and repair, and for the manufacture of essential functional and structural components within the body, including the muscles. The amount of...
Amino Acid rich food is important for building muscle and maintaining normal metabolic function in the body. Protein is made of amino acids, so the best place to find aminos is in protein rich...
Weight loss shakes, or liquid meal replacements, have become increasingly popular for people trying to lose weight, and for some people, have become an important ongoing part...
Traditionally recognised as the ‘fast’ and ‘slow’ proteins of the sports nutrition world, whey and casein are the two pillar proteins of sport supplements. But which one is better for putting on...
High Protein, Low Carbohydrate (HPLC) diets have been one of the most popular nutritional trends over the past decade. Encompassing weight loss programs like Atkins and the Dukan Diet, ketogenic...
Creatine is often considered by the training and sports science community as one of the most powerful and effective supplements there are. In fact, creatine can be said to be truly the ‘best...
Virgin coconut oil is the name given to oil extracted from fresh (i.e. within 24 hours) coconut palms (Cocos nucifera L.) by wet processing with minimal heat exposure....
What is Coconut Oil? Coconut oil as its name suggests comes from coconut palms or Cocos nucifera. It is often referred to as copra oil, because copra is the name given to the dried meat, or...
It’s the question that almost everyone wants an answer to. Whether you pound the pavement or pump iron, burning some extra fat during your workout is a desirably aim for almost anyone. With the...
Has your weight and fat loss dried up? It could mean that you've hit the dreaded weight loss plateau, a situation which can easily lead to weight regain. Avoid this situation by learning some of...
One of the most noticeable trends over the past few years is the increasing popularity of functional nutrition. As superfoods slowly edge their way into the mainstream, people are dosing up on...
Weight loss smoothies are one of the most popular meal options for individuals looking to lose weight -  largely due to their ease of preparation and good taste. The options are literally endless...
Sore muscles are the bane of any athlete's existence, and the wide variety of methods touted to speed up recovery time is constantly being added to through research and innovation, as well as...
L-Carnitine is arguably one of the oldest and most popular single-ingredient supplements in the sport of bodybuilding, having been around for some 3 decades. In contrast, its acetylated form,...
Fish oil is one of the most popular nutritional supplements on the market. It is rich in omega-3 fatty acids DHA and EPA and has a number of beneficial effects on the body such as reducing...
There is no doubt that the sport of bodybuilding owes a huge debt of gratitude to the humble chicken. Raw eggs were the original protein supplement, and egg protein, as a versatile alternative to...
Even for the average fitness enthusiast, the term ketone or ketone body may not mean much. There are some who associate it with the highly popularised “ketogenic diet” (also called Atkins...
Having a bit of ginger in your diet has always been a good bet. It's been used in Chinese, Indian and Arabic medicine since ancient times and it's widely used today for its ability to calm the...
Learn more about the different types of casein from casein concentrates to isolates to micellar casein and hydrolysed casein. Take a look at some of best casein powders and custards around and...
Nutrition and exercise go hand in hand. If the body is not supplied with the right fuel at the right time, short term performance may suffer, leading to fewer gains in the long term if poor...
After protein supplements, its the most  popular category of supplements in bodybuilding: pre workout. But putting pre-workout supplements aside for one minute, what are the pros and cons of...
Protein intake is something that is of concern to almost every bodybuilder out there, but few stop to consider how much of this protein is being absorbed. If protein is being poorly absorbed, not...
For a lot of people, getting in shape involves weight loss. The same basic principles apply whether you're a first timer in the gym or an experienced lifter cutting to get more definition - The...
Weight loss is about more than diet and exercise. While any good weight loss program will seem easy enough to follow, staying vigilant day in, day out can be difficult for a number of reasons. Lack...
Protein Requirements   Along with Carbohydrates and Fats, Protein is one of the three primary macronutrients required for the normal day to day functioning of the body. Protein requirements are not...
Protein intake is invariably a sensitive issue when discussing vegetarianism. Either because of underlying beliefs that a vegetarian diet may not provide enough protein or the quality of protein...
As popular as protein powders, bars and shakes are, every gym junkie and avid supplement user invariably has times when they need a real food protein snack. With the tremendous diversity in food...
Protein cookies have the convenience of protein bars, but quite often have a much different, and often, more pleasant taste and texture. They are convenient on the go snacks suitable for anyone who...
Protein is the word – and the macronutrient - on everyone's lips at the moment. Bodybuilders and athletes have long known the benefits of a protein rich diet for performance, power and lean muscle...
The low carbohydrate high fat (LCHF) diet has been around since the turn of the 21st century and as its name suggests is a relatively simply diet in theory, but since 2010 it has come to...
All of us have experienced post-workout soreness. This is caused by both mechanical and metabolic damage to the muscles, and it can reduce exercise capacity and sap motivation, causing missed gym...
Nearly everyone you ask would say they have a pretty good handle on the biological differences between men and women, but it's a good bet that only a small minority would mention the immune system...
Fucoxanthin is a Xanthophyll pigment found in marine algae and brown seaweed. It's a strong antioxidant, and has been gaining a lot of attention in the last few years because it has shown promise...
Amino acids are small organic molecules, that contain an amino group and an acid group. They are described as the "building blocks of protein", and often when...
There are many people that are looking for more natural supplements and health products, that have been provided by mother nature rather than someone in a lab. Whatever type of help with your muscle..
CrossFit is one of the better known recent fitness trends to have gathered sufficient momentem to develop into its own fully fledged exercise discipline. Like most fitness trends that gain any...
Bodybuilding is particularly difficult for those guys with an ectomorph body type. With a naturally raging metabolism, they find it difficult to put on fat, let alone muscle. Their bone structure ...
High protein levels will be necessary when using muscles. Generally protein should range from making up 10 to 20% of a person's daily food intake, when you are lifting weights...
Science Says Celebrate! Weight is something that a lot of people will struggle to lose at some point in their lives, and maintaining the willpower to keep to a strict eating program can be a harder...
Whey protein hydrolysates represent the top tier of whey protein supplements. They are generally the most expensive and offer the most benefits for muscle recovery and growth. But just like their...
Muscle Building Foods – What role does food play in building muscle? Muscle Building is not just about sweating it out in the gym. Those size and strength gains are going to be a lot more difficult...
In the never ending quest to go further, faster, harder, longer etc, scientists are forever looking at new methods of training, diet and supplementation. One particular model/theory that has...
Read more about an increasingly popular weight loss program created by esteemed personal trainer Michelle Bridges. The 12 Week Body Transformation (12WBT) incorporates a comprehensive diet and exer..
Read about some of the latest supplement news and research including how cordyceps may help you lose weight and how fish oil can improve your muscular strength...
Read about some of the latest supplement news and research including how citrulline helps to preserve muscle mass and how creatine works better with ginseng...
The 5:2 diet is a fat loss plan that relies on intermittent fasting to reduce overall kilojoule intake. The diet was developed by Michael Mosley, a British doctor and author, to control his diabetes..
Garlic is actually the bulb of a plant closely related to onions. It has been widely used in cooking and herbal medicine for many thousands of years, and its many beneficial properties are still known
2013 in Supplements - A Review It’s that time of year again where we start our search on some of the best supplements of 2014. We’ll be looking at all categories, but concentrating mainly on...
Getting cut or getting ‘aesthetic’ is probably the hardest out of the two phases of bodybuilding. The majority of people find it fairly easy to gain weight and bulk up, however, getting your body...
The Rise of Paleo The last few years has seen a massive explosion of proponents of the “Paleo Diet” or the "Cave Man Diet", a lifestyle approach that emphasises a return to the nutrition of our...
We’ve all experienced it; that intense craving for a piece of chocolate, lolly or anything sweet and calorie dense. Called sugar cravings, or in more severe cases, sugar addiction; the term...
Imagine if you could improve your physical fitness, lower your body fat percentage and decrease your chances of injury and illness; all from just sitting in the sun? Most people would do so,...
Cycling is one of the most popular recreational and competitive sports nowadays, with the cycling industry and government reports suggesting record sales and participation levels respectively ....
Being sick is probably one of the things people hate most. Whether it’s a nasty cold or a full blown flu, most would give anything to keep themselves from getting sick. With the absence of infection b
What is Protein? Protein is one of the three key nutrients necessary to sustain life, the others being carbohydrates and fat. Protein is required for a substantial number of bodily processes...
Over the recent years, consuming gluten-free diets has been a trend popular among many people for various reasons. As a result there has also been an increase in demand for gluten free supplements,...
While nutritional manipulation of growth hormone levels is popular, its important not to overlook the basics when it comes to growth hormone release. This article will review some of the key factors..
Many people believe in counting calories when they diet or decide to enter the cutting phase of their bodybuilding cycle. It is even helpful for those during bulking so that they can see if they are..
For many people the fountain of youth is something that they have always dreamed about. Slower aging and living a longer life is something that many would pay exorbitant amounts for, but there is a...
First there was Superman, then we had supersets, and now we have “super foods” (or superfoods). What exactly is a super food, and what makes them so super? This article will address this question...
Learn more about Sulbutiamine, a synthetic derivative of Thiamine which may improve memory, muscle weakness and erectile dysfunction
This article covers some of the key qualities that differentiate effective probiotics as well as covering some of the benefits of a specific probiotic recently used in a popular protein powder...
In certain circles, the question of whether or not to have carbohydrates before resistance exercise has been a little contentious. The contention essentially centers around two issues, namely,...
Everyone knows that as you age, its harder to put on muscle (especially after 40 or so). But did you know the process of aging also affects the body's anabolic response to exercise and protein intake?
We've all heard about them and how good they are for us and most of us take the odd multivitamin, but as our food system changes as well as the environment around us, there might be a need to get...
Both prebiotics and probiotics help to increase the numbers and health of the good bacteria that live in your gut. This results in a few potential health effects, the best well known of such is...
We often talk about incorrect eating and/or insufficient sleep that has a negative effect on mass building and fat loss, however there is  another component that plays a role – and that is stress....
Protein combined with carbohydrate after endurance exercise can enhance glycogen replenishment but recent studies show both the source and degree of hydrolysis of protein affect glycogen replenishment
Minerals are a group of unrelated organic compounds that are required for life. This article will have a look at some basic mineral nutrition, and how they may help you achieve your bodybuilding goals
Vitamins are a group of unrelated organic compounds that are required for life. This article will have a look at some basic vitamin nutrition, and how they may help you achieve your bodybuilding goals
You all know the feeling. After a long, hard, intense session at the gym, your muscles fatigued after being hammered rep after rep. You felt like you’ve had a really excellent session, but you...
It can be said that the Atkins diet is a form of ketogenic diet. In this section we will look at how the ketogenic diet can be applied to bodybuilding and some things to look out for.
My first recollection of raw eggs being used as a training supplement was when I first saw the original Rocky film. In the training montage, you can see an impoverished Stallone pounding a glass...
One type of nutrient that has weight loss properties, helps to prevent cancer and diabetes, regulates digestive health, and improves cardiovascular health is fibre.
Bodybuilders are notorious for having strict diets. It is commendable that they are able to maintain such discipline in food intake, but does that mean that they also have to miss out on variety?...
Post-Workout & Non-Workout Sports scientists love to talk about ‘windows of opportunity’, which are the specific periods of time where you can alter your nutrition, training, recovery and...
Sports scientists love to talk about ‘windows of opportunity’, which are the specific periods of time where you can alter your nutrition, training, recovery and other factors to maximise your...
There's many myths that exist when it comes to carbs, with many having divided views on just how much is appropriate. This article explores what intake is beneficial when it comes to carbohydrates.
Say Cheese! Cheddar, gouda, camembert, brie, blue, ricotta, cottage, mozzarella, Swiss, feta, parmesan. There are between 500-1000 recognised types of cheese around the world and it is one of the...
There has been a lot of attention on the idea of nutrient timing over the past decade or so and how it might be able to offer ergogenic benefits over that of the actual supplements themselves....
High protein diets have been postulated to reduce body fat distribution by increasing fat-free mass at the expense of fat mass through higher metabolic and energy demands...
Chocolate & Fitness Achieving a fit, healthier body requires exercise in the gym or wherever you train and it also means exercising some nutritional discipline. When it comes to the latter, there...
Irritable Bowel Syndrome (IBS) & Body Building About IBS IBS should not be confused with inflammatory bowel diseases (IBD). It is a functional disorder of the gut usually presenting with abdominal...
Most of us know that carbohydrates are an important and essential nutrient for us to consume on a daily basis to provide us with the energy we need. On top of that,...
Meal Planning Nutrition is vital and what many consider the largest factor in achieving your goals. However many of us forget this fact due to our busy work and social schedules coupled with...
"Eat 5-6 meals a day. It’ll not only help you stay fuller for longer but it’ll also boost your metabolism." Now how many times have you heard this from a fellow trainer, magazine,...
Congratulations on taking the first step to a better and healthier pregnancy! While pregnancy comes with a whole smorgasbord of new concerns, the most important by far is your health. Your health...
Gluten intolerance/Gluten Sensitive Enteropathy (GSE)/Coeliac Disease and Bodybuilding Coeliac disease (CD) is an autoimmune disorder with a genetic predisposition in which affected individuals...
Muscles move via electrical nerve conduction. In order to help promote nerve conduction, we need electrolytes. Electrolytes are simply substances containing a charge, either positive or negative...
Protein Kinetics - There is no lack of articles regarding the benefits of protein for health. But how much protein per day is right for you? This article shall give you the facts...
Many people believe that gaining muscle and losing fat together is the best approach to take. In fact, it's very difficult, and achieved rarely. Lets discuss training for bulk vs lean muscle training.
Making Breakfast Anabolic By eating pure protein first thing in the morning, your body produces more anabolic hormones (such as growth hormone and insulin) compared with ingesting the typical...
the BioSignature Modulation Method relates to the relationship between body fat stores and hormonal profiles, and the methodology to improve site specific body composition.
Positive Nitrogen Balance For Muscle Growth Proteins are nitrogenous compounds made of amino acids which serve as structural building blocks of the human body. Additionally, they are crucial...
Body fat is classified into visceral or intra-abdominal and subcutaneous fat. The former surrounds internal organs within the body cavity (usually in beer bellies or ‘apple shaped’ body) whilst the la
Protein supplements are becoming the macro nutrient receiving the most attention from the bodybuilding community. These supplements promote a positive nitrogen balance, providing an anabolic state...
Cholesterol is a by-product combined with proteins to form more blood-soluble lipoproteins. They exists in several forms, most commonly High Density Lipoproteins (HDL-C) which is the ‘good’ and Low De
Glucose, the simplest form of carbohydrates (carbs) is an important fuel of human muscle, stored primarily as glycogen. This reserve is used up quickly during short, high-intensity exercises and moder
Krebs’ Cycle also known as Tricarboxylic Acid (TCA) or Citric Acid Cycle is a process occurring as part of aerobic respiration in the production of ATP (discussed in another article).
Cells are the simplest building blocks of the human body. At that cellular level, adenosine triphosphate (ATP) plays the vital role as an ‘energy currency’.
Without strictness of form, you will not be able to bring out the level of separation required in bodybuilding competitions.
Despite the amount of new diet theories and exercise contraptions invented, obesity is becoming an increasing problem in our contemporary society.
Whilst harmful at elevated levels, cholesterol, contributes to many biological functions. The body manufactures cholesterol in the liver from the foods we eat.
Water is the most critical nutrient for growth, development and health. In fact without enough water and other fluids, you’d die within a week.
Essential amino acids are those necessary for good health that can’t be synthesised by the body, so need to be ingested as part of the diet. Eight amino acids are...
Stress is generally defined as emotional state characterised by muscular tension, irritability, depression, and increases in both heart rate blood pressure. In our modern lives, there is much...
Binge eating and other eating disorders can affect people from all ages and walks of life. While eating disorders are more common in females, the number of males with eating disorders is on the...
What Is The Flu? The flu is a contagious respiratory illness caused by influenza viruses. Different strains exist, with the degree of illness ranging from mild to severe, even leading to death in...
The 6-pack represents being in top shape. No bodybuilding competitor would step on stage without it. To achieve a 6-pack, your diet will need to be adjusted to achieve this degree of definition. Here’
The ultimate bodybuilder is big and ripped. Many bodybuilders with the goal of getting big become excessively fat along the way, or become so concerned with cutting up that they lose significant...
The word 'diet’ is normally associated with starvation and pain, which is not its correct definition. Diet refers to our daily food choices. Starvation is not necessary for a healthy diet to exist, an
Prehistoric man ate whatever they could get their hands on, as food surplus rarely existed before the age of agriculture. What they ate depended upon what was available to them at that time and place.
Diets used by bodybuilders differ greatly from traditional eating recommendations. Like training strategies, the effectiveness of dieting strategies is subjective. What works well for one...
As a bodybuilder, you probably want to know if there is something to enhance your anabolic state throughout a good 8 hour sleep. It takes about 4 hours for your body to slip into a catabolic state....
A bodybuilding program has many benefits for people of a wide range of ages. These benefits spread across physical, physiological and mental domains. Diabetes affects 171 million people worldwide...
Cellulite is a skin alteration often described as an ‘orange peel,’ or ‘dimpling’ appearance on the thighs, buttocks and sometimes lower abdomen of otherwise healthy women.
Without doubt, the number one New Year’s Resolution is to lose weight. Whether you are looking to lose fat, or get a little leaner, you probably want to show more of the muscle you’ve worked so hard..
This article explores why you should eat ‘clean calories’ (i.e. healthy, beneficial foods), as opposed to junk foods, otherwise known as ‘dirty calories' whilst training. Benefits of Clean Foods...
A series of interdependent aspects must occur simultaneously for you to gain mass. By ensuring that these take place, you will be well on your way to gaining the muscle that you are so eager ...
Salt, the white granular food seasoning. Used in the right amount, in can help bodybuilders with their goals. However excessive intake can be quite harmful to your health...
The ideal bodybuilder eats a strict diet, ensures he gets adequate rest, stays hydrated, trains, and tries to stay healthy. Unfortunately, at the end of the week this regimen is often overlooked, and
The Atkins diet is a high protein, high fat, low carb diet, named after its creator, Dr. Atkins. Instead of carbs, protein and fats are the main macronutrient components of this type of diet.
Bodybuilders have an increased requirement for vitamins and minerals because of the increased energy expenditure and excess muscle damage that occurs during training.
Nutrition is How Much of the Bodybuilding Equation? When it comes to bodybuilding, nutrition accounts for just how much of the equation? This is a contentious subject, with opinion differing...
Why is Recovery Important? Rest and recovery is when you grow, not in the gym. Researchers from the US have shown that your muscles are still recovering from exercise even though they no longer...
The ‘cheat meal’ is a meal where foods not normally part of your diet are consumed in quantities that would exceed your normal caloric meal intake at a time. A modest cheat meal can be of...
Fluid replacement is one of the most important aspects of keeping your muscles growing. Bodybuilders have very low tolerance for missing out on crucial nutrition due to the stress they put their body
Fats are a wide variety of water-insoluble chemicals, including all fats and oils in the diet and in the body. Fats, (lipids), are made up of carbon, hydrogen, and oxygen, similar to carbohydrates...
The proverbial washboard midsection, or ‘six pack’ could be the single most desirable body part to have. At the beach, a well-defined set of abdominals is a real head turner. To burn through...
Insulin is potent anabolic hormone secreted by the pancreas in response to elevations in blood glucose and amino acid concentrations to facilitate their uptake into the cell.
Rest and recovery is when you grow, not in the gym. Researchers from the US have shown that your muscles are still recovering from exercise even though they no longer feel sore.
Whilst training stimulates your muscle growth, you need energy in the form of food & supplements to get the maximum benefit out of this training. Exercise creates demand for nutrients, and the...
Meat and animal products contain many essential and high quality nutrients valuable for bodybuilding and athletic endeavours. Consequently, vegetarians face a series of unique nutritional challenges..
Nutrient Timing And Bodybuilding A Bodybuilder cannot build a great physique with poor nutrition. Getting the benefit from your workouts comes down to nutrient timing. If you miss the window of...