Drinking a protein shake is an excellent way to meet your daily protein requirements and stay energized throughout the afternoon. But shakes aren’t the only way to get a little extra protein boost in your read full story
Today’s guest post is by Pamela Hernandez. Pamela is an ACSM Certified Personal Trainer and an ACE Lifestyle & Weight Management Coach. Last month, Pamela wrote about why you shouldn’t judge your progress based on read full story
Kettlebell training is one of the best ways to whittle your waist while gaining strength and flexibility. Kettlebells have been used as a training method in Eastern Europe for hundreds of years, but have been read full story
Want to find a way to rev up your metabolism to speed fat loss? Try subbing your morning coffee a few times a week with Yerba Mate. Yerba Mate is a beverage similar to a read full story
Want to get stronger and smarter at the same time? Brains and brawn don’t have to be exclusive of each other. New research shows that supplementing your diet with a few key substances and exercising regularly can improve both cognitive and physical performance.
A study published in The International Journal of Sports Nutrition, Exercise, and Metabolism found that supplementing diets with 19.7 grams of whey protein and 6.2 grams of the amino acid leucine as opposed to a calorie equivalent placebo resulted in upper body strength increases. Over the 8 week study, subjects increased the following:
The medical community has recently been abuzz about reports that omega 3 fatty acid supplementation reduces the risk of age-related cognitive decline and can improve memory. Although more research on this topic does need to be conducted, a study published in Trends in Neurosciences points to regular exercise as a preventative factor in age-related cognitive decline, and states that
Effects of exercise on the brain can be enhanced by concurrent consumption of natural products such as omega fatty acids or plant polyphenols.
Another study published in the Journal of the International Society of Sports Nutrition concludes that supplementing the diet with fish oil for just 6 weeks significantly increased lean body mass and decreased body fat percentage. These changes were significantly correlated with a reduction in salivary cortisol.
In conclusion, while more studies about cognition and fish oil have to be done, researchers have found that supplementing your regular healthy diet with fish oil, whey protein, and the amino acid leucine can increase your strength and lean muscle mass in just a few short weeks when used in accordance with a regular exercise routine. Researchers have also found that regular exercise contributes to improved learning and memory, and that this can be enhanced with fish oil supplementation.
So the next time you are at the gym, remember that you are not only getting bigger, but you are also getting smarter!
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