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All About Creatinine and Supplementation

Various compounds of creatinine are one of the most recommended supplements for those looking to gain lean muscle mass. But what does creatinine do? Is the product worth the hype?



04 / 01 / 2018 1R
Understanding The Essential Amino Acids

Not all proteins are equal, some are better, as they are richer in essential amino acids Many people who lack much knowledge about nutrition think that proteins are one thing. However, there are thousands of different types of proteins or even millions. Proteins are large molecules that are made up of amino acids. Amino-acids are building blocks of proteins. Thus take amino acids as alphabets, and proteins as words. To speak and write English, we need to know few thousand words and just 24 alphabets. Similarly, each cell of our body contains thousands of proteins, and each of it contains ju...

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09

Dec 2017

How to Perform the Inverted Row

Better shoulder health, better core strength, and better athletic performance with the inverted row, a basic "back" exercise. In this edition we are going to go over the how’s and why’s of the inverted row. This horizontal pulling movement is not only a great exercise for all the posterior muscles of the upper body, but is also great for shoulder health and core stability. While this is a bodyweight exercise, I feel that this exercise is a necessity for improving your athletic performance, so much so that you will see every athlete I work with performing them at some point during a week ...

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Nutritional Tips For A Healthier Holiday Season

Five healthy nutrition tips to prevent the diet wheels from coming off this holiday season. The holiday season is a time for family, a time for joy, and for many, a time for indulgence. But if the thought of treats, parties, alcohol, and other delicious (read fattening) Thanksgiving and holiday temptations has got you worried, then think of this article as your prevention plan! By following some of the tips and suggestions below you can enjoy all the delights the holiday season has to offer, without completely dropping your diet plan and training routine. So let’s get right to it, shall we...

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Improving the BIG THREE: Part 2 Bench Press Drills

Everyone wants to move big weight on the bench. Add these exercises to your workout routine to do just that! The bench press is, without a doubt, the most popular weight training exercise on the planet, and with good reason. There may be no better test of absolute strength for the entire upper body. But, if you walk into any commercial gym you’ll see a variety of bench press exercises, and most of them aren’t any good! Whether it’s half reps, bouncing weights, or extremely rounded back, it’s not pretty! The truth is, most people just need to learn how to bench properly. The first major...

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Breakfast: The Most Important Meal of the Day

A healthy breakfast is the most important meal of the day. Here's what to eat for breakfast, and why. Breaking – the – fast, genuinely my favorite part of the day. But not everyone loves breakfast the way we nutritionista/o’s do. Maybe you’re not hungry in the AM or you don’t have the time, but eating a healthy breakfast should be a priority, whether you’re an athlete or just health conscious. Why breakfast? Let me use my favorite analogy. Your body is like a car, it can’t run without fuel. Whether you get up and hit the gym in the morning, or you hit snooze 17 times before sprinting in...

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06

Dec 2017

Benefiting From Olympic Lifting

If you're really looking to improve your athletic performance, you should be doing Olympic lift exercises. There are many reasons why athletes should incorporate the Olympic lifts – or their variations – into a training program. Besides being fun, the lifts can have a dramatic effect on your overall performance. Not convinced? Here’s why YOU should be doing the lifts: Rate of force development Rate of force development is a key component of any program, once the basics of a strength training program have been mastered. Zatsiorsky calls this “explosive upper body and explosive lower ...

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Critical Component Series - Metabolic Conditioning

Want to get to the next level? Adding metabolic conditioning to your strength training will help get you there. In this 6-part series, I will briefly explain the essential pieces of a complete strength and conditioning program for a MMA athlete. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Metabolic Conditioning or Energy System Development (ESD) Regeneration Time Having discussed the first four parts of this series (I, II, III, IV), it’s time for...

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The Difference Between Saturated Fat, Unsaturated Fat, and Trans Fat

Learn what Saturated Fats, Unsaturated Fats, and Trans Fats are, along with which fats are actually healthy for you. Are you a fat-o-phobe?? Lots of people are - and understandably so – with food labels screaming “low-fat” at you, food manufacturers don't make understanding labels easy. So here’s the deal: Fat has more calories by weight than do protein or carbs (9cals per gram vs 4cals per gram). The thing is, you probably eat a lot less of it. Fats are responsible for making food have flavor and texture. They are not typically the basis of meals, as protein (meat, poultry, fish and d...

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03

Dec 2017

Top Baseball Player Workouts

If you’re serious about your game then include these exercises into your workout program. Let’s face it, most high school and college baseball players are weak as hell. The problem though lies not in their effort, but with their off season training programs. Too often baseball players are simply performing the WRONG exercises! High school and college baseball players need to get strong, especially in their lower half, as power is generated from your hips, thighs, and glutes. Which means, without a solid foundation and a solid workout program you’ll never maximize your potential as a p...

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Improving the BIG THREE: Part 1 Squat Drills

Next level size, strength, and speed begin with a strong squat. Here are the drills to help you move big boy, next level, weight. The sport of powerlifting is comprised of three main movements: The bench, the squat and the deadlift. These exercises are used in competition because, between them, you’re literally working every single muscle in your body. But no movement has a higher correlation to improved strength, speed and, athletic performance than the king of all exercises: the squat. It’s why I firmly believe some form of squatting should be included in every strength training routi...

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Critical Component Series - Flexibility Training

To achieve optimal results, you must integrate flexibility movements into your program. In this 6-part series, I will briefly explain the essential pieces that comprise a complete strength and conditioning program for a MMA athlete. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Energy System Development Regeneration Time Having talked through dynamic warmup, explosive medicine ball movements, and strength training, let’s now move onto an often overl...

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NCAA Legal and Illegal Supplements

What's NCAA legal and what supplements are illegal? With so much nutrition information on television, on the internet, and in the media, many consumers find themselves confused and unsure of what to believe. College athletes are no exception. In addition to safety and efficacy, student-athletes must also be aware of the NCAA regulations with regard to the use of nutrition supplements. The NCAA separates supplements into three different categories: Permissible, Impermissible and Banned. Before purchasing anything, it is important to understand what those categories are and what fits into e...

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Workout Lagging? Here's Six Reasons Why

No longer excited for your workouts? Here are a few ways to improve your workout motivation. You know that in order for your sports performance to improve, strength training at 110% is a table stakes requirement. Whether you’re looking to compete at a high level, or just trying to look and feel better, the commitment to getting bigger, faster, and stronger must be there. Why then can't you work up the motivation to get dressed and stick to your workout routine? Why would you rather skip training altogether, even when you know you’re only hurting yourself? While lulls in motivation fr...

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27

Nov 2017

DIY Sports Drinks

Scared of “caramel coloring”? Looking to save a few bucks? Here’s how to a make cheap, easy sport drink at home! The benefits of homemade foods and beverages are fairly self-evident: they taste better, they’re easier on the wallet, and they don’t require a scientist to decipher their processed nutrition facts. Not to mention, your food dollars are supporting producers of fresh, natural ingredients versus a multi-billion dollar food manufacturer that makes the majority of its products from corn (okay, maybe that doesn’t bother you, but it should!). The sport drink though can be trickier...

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Gatorade’s Mystery Ingredients

What's in Gatorade, your go-to carbohydrate and electrolyte beverage. Training for the Philadelphia Marathon has had me downing my fair share of Gatorade and other sports drinks over the past several months. And though I’d normally advocate for fresher, more natural, not-flourescent-or-in-powdered-form foods, it can be admittedly tough to resist the temptation of grabbing a cold cup at the finish line of a race, or filling up a bottle for a training run. And for good reason, as Gatorade has dedicated a huge amount of time and money to producing a drink that’s not only optimal for proper ...

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A Different Approach To Fitness Goals

Getting into better shape starts with looking at how the opposite sex trains. I got my start in a small gym in upstate NY, which was really a beat up, abandoned, glorified warehouse with its share of leaks. It was, well, just downright old. But this place is where, as cliché as it may sound I was bit by the “iron bug.” I legitimately fell in love with the weight room. The thing is, even in this old beat up place, way back in the mid 90’s, I’m sure I saw many of the same things you all see now. That is, a bunch of dudes training hard. Loading up barbells to squat, pull, press, bench, ...

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Gluten-Free For Athletes: Pt. 1

What is gluten, and is it our diet's latest nemesis? You’ve read anecdotal tales of gluten-free diets improving athletic performance. Gluten-free products litter the shelves of health food stores and sales of these foods were well over $2 billion last year. Due in part to emerging research on the topic and, more likely, to the food industry’s excitement over the potential to create and sell even more processed foods, gluten-free diets have been touted for their health benefits as more and more decide to give up foods containing gluten. With all of this media attention, it can be difficult ...

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Healthy and Unhealthy Options At McDonalds

Is it possible to contain calories and eat healthy at McDonalds’s?! How to avoid fast food self-sabotage. Did you know that 46 million people eat at McDonald’s each day?! That’s more than the entire population of Spain. Talk about a global phenomenon. Whether for reasons of enjoyment or out of necessity, we inevitably end up at this fast food joint once in a blue moon. While McDonald’s may not be our cuisine of choice, there are ways to choose a relatively healthy meal that doesn’t sabotage our workout regimens or ruin our diets with a calorie bomb. Just because Ronald McDonald sports a ...

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Tips On Maintaining New Year’s Resolution

Keeping your diet in check and following through on your resolutions is as simple as following these steps. In an effort to keep my 2013 New Year’s resolutions, and hopefully help you keep yours, I decided to not only write them down this year, but to share them as well. Nobody’s perfect, and maybe you didn't exactly have the healthiest of holiday seasons, but follow these steps and you will be a lot more successful in achieving whatever nutrition (losing weight or gaining it) or training goal it is you’ve set for yourself. Don’t be another statistic and sign up for another gym membership ...

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