Athlete Protein Intake

Athlete Protein Intake

“There are two main anabolic stimuli for muscle: exercise and protein ingestion.

Protein not only provides the building blocks for muscle. It also provides the trigger to stimulate muscle protein synthesis. Muscle protein synthesis (MPS) is the physiological process of adding new amino acids to muscle proteins and is the primary mechanism of muscle growth.

Athletes typically consume a lot of protein to optimize recovery and improve training adaptations. We’re going to take a look at the protein habits of high-level athletes and compare them to evidence-based protein recommendations. In addition, we’ll go beyond the guidelines and discuss my advanced hypotheses to take gains to the next level…..”

Aches and Pains

“Pain: everyone has felt it, whether they train with barbells or not. It’s part of the human condition to feel aches, pains, and tweaks of the neck, back, shoulders, knees, ankles, and just about everywhere else. Sometimes we can point to an immediate precipitating cause or injury and sometimes not…..”

Aches and Pains


By: Austin Baraki for Starting Strength

Periodization: What the Data Say

“Periodization is a popular topic of discussion in the strength community.  However, 90% of the discussion essentially boils down to “I read an article on (insert random website here) saying that xyz form of periodization is the best,” or “here are two studies that support my view, therefore I’m right,” or “well, in theory, xyz periodization model SHOULD lead to abc outcomes, therefore it’s indisputably the best.”  However, there’s a vast body of literature on the subject, with at least 60 studies (that I could find, at least), most of which the majority of people are completely unaware.  With this article, I basically want to provide the groundwork for people to discuss this topic well, with an empirical starting point and a beefy list of sources to read and learn from…..”

Periodization Data – Stronger By Science by Greg Nuckols

The Belt Bible

” Whether or not you should wear a lifting belt is a surprisingly contentious subject.  Some people are adamant that you should always wear a belt with the opinion they dramatically decrease your injury risk.  Other people are adamant that you should never wear a belt, either because they think “it makes your core weak,” or because they think it’s a truer test of strength to see what you can lift without any external aid (though this article won’t be touching on that.  I just see that as a matter of personal preference and is, therefore, totally irrelevant for general recommendations).

So, how much of that is true?  Do belts make you safer?  Do belts make your core weaker?  This article is meant to answer those questions and explain the effects of a wearing a belt in quite a bit of detail…..”

The Belt Bible

Individual Variation in Weightlifting: Effects & Solutions

“We all love simple, formulaic answers to our questions. It makes life easy to be told exactly how to do something with no equivocation. In weightlifting, we all want to know right now exactly what position to be in, exactly what our training programs should look like, exactly what lifts we can expect on a given date. I always feel a bit guilty when answering questions with “It depends”, “There’s a lot of variation” or “You’re going to have to experiment”, but in those cases, any other answer would be inaccurate or incomplete.

I want to break down a few specific common variations from the “ideal” weightlifter and explain what they will affect and what you can do to mitigate the downsides…..”

by Greg Everett at Catalyst Athletics

Individual Variation in Weightlifting: Effects & Solutions


Guide to WeightLifting Shoes

” One of the most important decisions a lifter can make is what type of shoes they choose to lift in. Weightlifting shoes/lifting shoes, or lifters, are becoming increasingly more popular among all strength sports for their abilities to support an athlete’s performance.

Over the last year, we’ve been on a mission dedicated to reviewing and analyzing the industry’s top lifting shoes. We looked at both older and newer models from some of the biggest companies that have built strong reputations in the market. For the newer lifter, and even the weathered athlete, finding the perfect pair of shoes can be a daunting task.

After all, most weightlifting shoes last multiple years, and with so many shoes on the market it can be a hassle diving into each shoe’s individual attributes/specs. Below is a list of our top picks from the categories we grouped shoes in….”

Best Weighlifting Shoes

Using Percentages To Determine Training Loads

“I usually don’t like using percentages for exercises because each muscle group has a different fiber type distribution. For example, the quads (primarily Type IIa) respond differently to a specific intensity prescription than the hamstrings (Type IIb). An athlete who uses 90 percent of their 1RM in the leg press might perform 20 reps in a set, whereas the same athlete may be able to perform only 5 reps with that same percentage when performing a leg curl. (Incidentally, a great reference on the subject of muscle fiber types is La Forza Muscolare by Carmelo Bosco, PhD.)….”

Using Percentages to Determine Training Load

The Mind Game in Low Back Pain

“One of my chronic low back pain patients reported that he’d had a brief relapse after a hard fall on his tailbone. He was playing hockey and got slew footed (tripped). Over the course of the evening, his back seized up into a nasty imitation of previous episodes. Fortunately, by the next morning he had recovered — a testament to his progress.

Many people with back pain are essentially living in that over-reactive, seized-up state — their back reacts to just about everything like that. What was a temporary setback for my client is a continuous reality for someone who has a more serious chronic low back problem. Either that, or they have a “hair trigger” back that may be fine most days, but gets set off by nearly any provocation….”

Mind Game