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…..”
“Longtime followers will be well aware that chronic back pain is a widely prevalent, complex, and often disabling problem. A wide array of specialized interventions have been developed over the years, and many of these have taken hold in clinical practice without strong evidence for their effectiveness…..”
The Science of where YOUR pain comes from
By: Austin Baraki for Barbell Medicine
“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 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
” 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
“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
“Selecting appropriate attempts, at powerlifting competitions, is a lost art. Too often, lifters fail to reap the rewards of a long training cycle because they select poor attempts.”
A Powerlifter’s Guide to Attempt Selection
“Not making yourself anabolic post exercise is great mistake for any type of athlete. Or anyone interested in strength and muscle gains for that matter…..”
Best carbohydrate food sources for recovery