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β-alanine elevates muscle carnosine levels, where increased muscle carnosine promotes greater exercise performance by buffering skeletal muscle acidity during intense exercise. A recent study published in Medicine and Science in Sports and Exercise sought to determine whether there is a ceiling for carnosine accumulation in skeletal muscle following long-term (24-weeks) β-alanine supplementation. The authors also […]

Melatonin is synthesized and released by the pineal gland in the brain and its release follows the body’s circadian rhythms (i.e., internal clock)—where it is released in abundance during the night and less so in the daytime.    Due to its association with circadian rhythms, most people consider melatonin supplements only when they are trying

Withania somnifera, commonly known as Ashwagandha or Indian ginseng, is a perennial flowering shrub that is commonly used in Indian traditional (Ayurveda) medicine. In Sanskrit, Ashwagandha means “the smell of a horse”, as it is believed to produce vigor and strength in those who take it. In scientific terms, Ashwagandha is known as an adaptogen,

Whether you are a competitive bodybuilder, a physique competitor, or just someone who likes to look lean and mean at the beach, one thing is for certain—you have trained and dieted to get ripped. The unfortunate thing about dieting (beyond feeling hungry) is that it requires caloric restriction, which can promote catabolism (muscle break down)

One of the latest supplement trends is to add nitrates to energy bars and preworkout formulations. High levels of dietary nitrates increase nitric oxide (NO) levels in the blood, which is used by the endothelium (the inner lining of blood vessels) to trigger relaxation in the vascular smooth muscle (the outer lining of blood vessels).

Micronutrients like vitamins and minerals are essential to normal cellular function and nutrient absorption. As well, they support growth and development of various tissues in the body including bones and muscle. Vitamins act as catalysts for many important bodily processes, thus it stands to reason that vitamin requirements go up under increased metabolism from heavy

Carnosine is produced in skeletal muscle from beta-alanine and histidine, where beta-alanine is the rate limiting. When beta-alanine is available in surplus (i.e., supplemented) it elevates the body’s muscle carnosine levels. In fact, in past studies, it has been shown that dietary supplementation of beta-alanine for only 4-weeks can increase muscle carnosine levels by more

Antioxidants are molecules that blunt oxidative stress. They are produced by the body and consumed in diets rich with fruits and vegetables. In a perfect world, there should always be a balance between oxidative stress and antioxidant levels in the body; however, any imbalance in favor of oxidants (due to environmental/psychological stressors, diets with limited

Vitamins serve as catalysts for many important body processes and, under increased metabolism from heavy training, the vitamin requirements needed to catalyze cellular reactions go up. In most strength sports, intense training is coupled with strict dieting—this creates increased demand for vitamins in the face of a diet with potentially limited micronutrient content—an environment that

With over 90% of North Americans as regular users, caffeine is the most enjoyed stimulant on the planet. In fact, history dates caffeine use back to cavemen, where they would chew caffeinated seeds, leaves, bark, and plants to give them energy, stamina, and stave off hunger during long treks and hunts. Certainly, we have evolved