Fasted Lifting Works, Creatine Eases Knee Pain, and Why Your Post-Workout Burger May Be a Problem
Creatine did more than build muscle in this knee pain study Forty patients with knee osteoarthritis (aged 40-70, grade III or lower) were split into two groups. Both received 4 weeks of physical therapy including heat, electrotherapy, manual therapy, and resistance exercises. One group added 5g/day creatine while the other got a placebo (maltodextrin). The […]
Probiotics for Sleep, Baking Soda for Runners, and How Lifting Depletes Glycogen
Probiotics May Protect Sleep Quality After Hard Training Researchers tested whether 30 days of probiotic supplementation (10 billion CFU each of Lactobacillus acidophilus and Bifidobacterium lactis) could preserve sleep quality after a marathon in 27 male runners. The placebo group experienced classic post-race sleep disruption: increased daytime sleepiness, longer time to fall asleep, reduced total […]
New Research: How Probiotics, Biofeedback, and Plant-Based Iron Affect Sleep, Performance, and Energy Levels
Probiotics Improved Sleep Quality and Reduced Anxiety Researchers tested whether probiotics could improve sleep and anxiety in stressed office workers. Forty-five participants took either 20 billion CFU of probiotics or placebo daily for six weeks. The probiotic group showed significantly better results across multiple measures: overall insomnia symptoms improved (p=0.011), sleep latency (time to fall […]
Post-Workout Recovery Science: Collagen Myths, Glycogen & Managing Race Anxiety
Post-Workout Collagen Doesn’t Boost Muscle Connective Tissue Synthesis Researchers tested whether 30g of hydrolyzed collagen taken after resistance training would increase protein synthesis in muscle connective tissue in 45 young adults (~23 years old). Participants performed leg presses and extensions, then received collagen, collagen-matched amino acids, or placebo. Despite significant increases in circulating glycine and […]
New Research: Lifelong Exercise Cuts Inflammation by 71%, Honey Matches Gels, and the Plant vs Animal Protein Verdict
Decades of training reduces inflammation markers, but can’t fully turn back the clock This meta-analysis pooled 17 studies (~649 participants) comparing master athletes (35+ years old with 10+ years of consistent training) to untrained peers. Lifelong exercisers showed significantly lower CRP levels (a key inflammation marker linked to mortality) and higher anti-inflammation markers compared to […]
Does protein boost endurance, The effects of collagen on muscle tendons, and Can creatine enhance exercise?
Think Protein Is Just for Lifters? Think Again. Researchers pooled 23 trials with ~1,150 adults doing endurance training for 6-26 weeks. Protein intake ranged from 1.2-3.8 g/kg body weight daily. The key finding: protein supplementation significantly improved time to exhaustion (how long athletes could sustain effort). No effect on VO2max or time trial performance. The […]