Chocolate milk: Yummy, but not special.
The ‘original’ chocolate milk study came out in 2006. And it seems like the whole chocolate milk thing just won’t die. Alas, document delivery has yet to deliver the article to my inbox yet (have I mentioned how much I love the Internet?), so I leapt forward in time to look at another study in the small puddle of chocolate milk studies.
This study doesn’t quite get at the question, “How important, exactly, is post-workout nutrition?” but rather, “How does chocolate milk compare to other forms of post-workout nutrition?” Read More...
How much would you pay for 2 more reps at the end of your workout?
The concept of progressive overload is a cornerstone to any weight-training program. Lifting more weight, or lifting the same weight for more reps is the goal that is theorized to produce muscle growth, or better performance (however you decide to measure that).
Citrulline malate has been an ingredient in a multitude of sport supplements. It is theorized to work through 3 proposed mechanisms: 1) malate is proposed to accelerate ammonium clearance and citrulline is proposed to facilitate lactate metabolism (these effects however, were noted in microbial models, i.e. germs in a dish); 2) citrulline malate has been noted to protect against acidosis which is proposed to counter fatigue; 3) Citrulline malate is proposed to increase nitric oxide production, which has been shown to have many potentially physiologically beneficial effects (though none of these effects may affect the stuff you’re concerned about like muscle growth, fat loss, or any performance benefit). Read More...