With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Blomstrand, E., Saltin, B. BCAA intake affects protein metabolism in muscle after but not during exercise in humans. Journal of Physiology, Endocrinology and Metabolism 281(2):E365-374, 2001.
Burke, D. G. Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. Int J Sport Nutr Exerc Metab. 18(4):389-98, 2008.
De Palo, E.F., et al. Plasma lactate, GH and GH-Binding protein levels in exercise following BCAA supplementation in athletes. Amino Acids 20:1-11, 2001.
Hoffman, J., et al. Beta-Alanine and the Hormonal Response to Exercise. Int J Sports Med 29(12):952-958, 2008.
Hoffman JR, Ratamess NA, Faigenbaum AD, et al. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. Jan 2008;28(1):31-35.
Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009;6:7.
Kern, B., et al. Effects of beta-alanine supplementation on exercise performance during a competitive wrestling season: an 8-week open label pilot study. Journal of the International Society of Sports Nutrition 2008, 5(Suppl 1):P2.
Smith, A. E., et al. Effects of β-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition 2009, 6:5
Stoppani, J., et al. Consuming branched-chain amino acid supplement during a resistance training program increases lean mass, muscle strength and fat loss. Annual Meeting of the International Society of Sports Nutrition, 2009.
Gold By the Inch:
Charles, J. D. and Bejan, A. The evolution of speed, size and shape in modern athletics. J. Exp. Biol. 2009 212: 2419-2425.
Fioranelli, D. and Lee, C. M. The influence of bar diameter on neuromuscular strength and activation: Inferences from an isometric unilateral bench press. Journal of Strength and Conditioning Research 22(3): 661-666, 2008.
The Face of Strength:
Sell, A., et al. Human adaptations for the visual assessment of strength and fighting ability from the body and face. Proc Biol Sci. 2009 Feb 7;276(1656):575-84.
Dorgo, S., et al. The effects of manual resistance training on improving muscular strength and endurance. Journal of Strength and Conditioning Research 22(3): 661-666, 2008.
Greve, M. W., et al. Skiing and snowboarding head injuries in 2 areas of the United States. Wilderness and Environmental Medicine 20: 234-238, 2009
Science of Sex:
Berg, S., et al. Sex life and sexual function in men and women before and after total disc replacement compared with posterior lumbar fusion. Spine J, In press, 2009.
Morgenstern, L. B., et al. Number of fast-food restaurants in neighborhood associated with stroke risk. American Heart Association’s International Stroke Conference, 2009.
Little, M., et al. A model of cardiovascular disease giving a plausible mechanism for the effect of fractionated low-dose ionizing radiation exposure. PLOS Computational Biology 5(10): 2009.
Gualano, B., et al. “Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training.” Amino Acids. 2008 Feb;34(2):245-50.
Myth of the Month:
Nettleton, J.A., “Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA).” Diabetes Care. 2009 Apr;32(4):688-94
Swithers, S.E., et al. “A Role for Sweet Taste: Calorie Predictive Relations in Energy Regulation by Rats.” Behavioral Neuroscience 2008, Vol. 122, No. 1, 161-173.
1. Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL: Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem 2003, 244(1-2):95-104.
2. Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M: Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc 2003, 35(11):1946-1955.
3. Ziegenfuss TN, Rogers M, Lowery L, Mullins N, Mendel R, Antonio J, Lemon P: Effect of creatine loading on anaerobic performance and skeletal muscle volume in NCAA Division I athletes. Nutrition 2002, 18(5):397-402.
4. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ: Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc 1999, 31(8):1147-1156.
5. Schoch RD, Willoughby D, Greenwood M: The regulation and expression of the creatine transporter: a brief review of creatine supplementation in humans and animals. J Int Soc Sports Nutr 2006, 3:60-66.
6. Chilibeck PD, Stride D, Farthing JP, Burke DG: Effect of creatine ingestion after exercise on muscle thickness in males and females. Med Sci Sports Exerc 2004, 36(10):1781-1788.
7. Hoffman JR, Stout JR, Falvo MJ, Kang J, Ratamess NA: Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance. J Strength Cond Res 2005, 19(2):260-264.
8. Wright GA, Grandjean PW, Pascoe DD: The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment. J Strength Cond Res 2007, 21(3):655-660.
9. Smith AE, Walter AA, Herda TJ, Ryan ED, Moon JR, Cramer JT, Stout JR: Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women. J Int Soc Sports Nutr 2007, 4:20.
10. Jones AM, Atter T, Georg KP: Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players. J Sports Med Phys Fitness 1999, 39(3):189-196.
11. Izquierdo M, Ibanez J, Gonzalez-Badillo JJ, Gorostiaga EM: Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc 2002, 34(2):332-343.
12. Mujika I, Padilla S, Ibanez J, Izquierdo M, Gorostiaga E: Creatine supplementation and sprint performance in soccer players. Med Sci Sports Exerc 2000, 32(2):518-525.
13. Rae C, Digney AL, McEwan SR, Bates TC: Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc R Soc Lond B Biol Sci 2003, 270(1529):2147-2150.
14. McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A: Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn 2007, 14(5):517-528.
15. Jager R, Metzger J, Lautmann K, Shushakov V, Purpura M, Geiss KR, Maassen N: The effects of creatine pyruvate and creatine citrate on performance during high intensity exercise. J Int Soc Sports Nutr 2008, 5:4.
16. Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, Willoughby DS: The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr 2009, 6:6.
17. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J: International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr 2007, 4:6.
18. Poortmans JR, Francaux M: Adverse effects of creatine supplementation: fact or fiction? Sports Med 2000, 30(3):155-170.