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Anabolism and CatabolismThe many biochemical processes that make up the body's metabolism can be grouped into two general categories - anabolism and catabolism. Anabolism is the building up of complex molecules, while catabolism is their breakdown. To build molecules and sustain life, the body needs energy. It gets this energy from the breakdown of nutrients such as glucose and fatty acids. So,... |
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Athletic Performance Aside from training, nutrition may be the most important influence on athletic performance.1 However, in seeking a competitive edge, athletes are often susceptible to fad diets or supplements that have not been scientifically validated. Nevertheless, there is much useful research to guide the exerciser toward optimum health and performance. Lifestyle changes that may be... |
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ATP What is ATP? Your body must be continuously supplied with energy to perform its many complex functions. As the body's energy demands increase with exercise, work, or in various disease states, there must be a way to provide this additional energy of you stop functioning at your optimum level. The energy-rich chemical compound that provides virtually all the energy needed by your body is... |
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Bodybuilding for Size In bodybuilding, the energy output is primarily anaerobic (without oxygen). Lifting weights for 5 to 40 repetitions does not take more than about a minute at the most. This does not mean that training for or competing in bodybuilding contest is easy. Training as a bodybuilder is extremely intensive and grueling. At the highest levels, bodybuilding training forces you to... |
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Carbo-Loading Topping off Your Fuel Tank If you exercise hard, you need to understand the importance of carbohydrate in your diet. Knowing how much carbohydrate to consume before, during, and after competition and training are important to athletic performance. The average male athlete can store about 1,500 to 1,900 kilocalories (kcal) of carbohydrate: 60-80 kcal in the blood, 360-440 kcal in the... |
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The Carbohydrate Controversy by Christina Body and Fitness Many of you know how good carbs are (not only to your taste buds, but your whole body) and will never abandon them. Others have become convinced that you must give up the "good stuff" to have a great body. In reality, the truth probably lies some where in between. Commitment to reducing your calorie consumption and increasing... |
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Creatine For Strength You work out, you eat right; still, you're looking for that competitive edge. Cretonne, a highly-touted sports supplement, could be just what you're looking for. In studies, it increases muscle mass and strength, and it's safe. What more could you want from an amino acid? One recent, double-blind study, published in Medicine & Science in Sports & Exercise, showed,... |
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Cross Training If you've ever felt burned out, bored and/or just plain tired of your exercise program, you may be in need of a taste of cross training. When your exercise routine becomes too routine, you run not only the risk of losing your motivation for physical activity, but you may also run an added chance of injury. The possible cause: overusing particular muscles that receive an excessive... |
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The Danger of Dehydration by our very own Christina It has been in the Headlines for years - Athlete dies due to Ephedra, Caffeine and Creatine There have been reports that football and now baseball player deaths are linked to Ephedra and Creatine Products. I'd like to comment on this every important issue. Do I believe these two products may cause these deaths? NO! Do I believe they could of... |
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Does physical activity impact the immune system? by Christina Body and Fitness There is no doubt that exercise can alter the risk of infection, but whether this occurs through specific changes in the function of the immune system is often difficult to say for sure. For example, a sudden increase in intense physical training tends to result in increased rates of infections such as colds and flu.... |
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How To Take Advantage Of Your Golden Hour Maximizing Recovery with Targeted Nutrition By now you’ve probably either been told, or told someone, "Hey, you need to let your body recover." For the last few years the importance of recovery in building muscle, or in increasing performance, has really come to the forefront. It’s seen in the design of workout sessions (shorter duration... |
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Heart Rate and Workouts Is it necessary to monitor your heart rate when working out? Well, that depends on who you ask and what phase of training you are at. Monitoring heart rate response to exercise is certainly an acceptable gauge of overall intensity. An important concern that many coaches have with using heart rate monitors is that athletes may become too focused on the "numbers"... |
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How to Build a Bigger and Strong Chest The Chest Workout 1. Incline dumbbell presses 2. Flat dumbbell presses3. Incline dumbbell flyes 4. Cable crossovers Training Tips for Chest workoutOne good compound movement for the chest is the bench press. Two reminders: Bring the bar down to your lower pec line, which minimizes shoulder-joint stress. (Lowering the bar to your upper chest, or neck, greatly... |
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How to Gain Pounds the Healthy and Right Way by Christina Whitford Body and Fitness 3 Rules for Gaining Size: Train Hard Eat WellSupplement Wisely Too Slim? This nutritional plan packs on muscle, not fat, with the right kinds of foods, plus creatine monohydrate, carbohydrate/protein drinks and weight-gain powers. If you’re lean and lanky, gaining weight can be just as challenging as losing... |
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Building, Keeping and Using Muscle Mass Those who want to boost health, muscle growth and performance are looking to enhance workouts and training with dietary options that can make them perform better- run a little faster, play basketball a little longer to build muscle more quickly. Americans – whether as weekend softball players, daily exercisers or professional athletes – are looking for... |
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Muscle Breakdown Boost muscle recovery with nutrients like Creatine, Glutamine, Vitamin E and Bromelain For the first time in a long time, you’ve done some hardcore lower-body exercises, consisting of lunges, squats and assorted others to firm up those gravitationally challenged glutes. A day or two later, you’re experiencing a sensation in your glutes and thigh muscles that makes it... |
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Muscle Soreness & Supplements In a classic episode of the venerable I Love Lucy, Lucy had a chance to meet a slew of British royalty, including the Queen. In conscientious preparation, Lucy set out to learn a perfect curtsy. After an afternoon’s practice—half deep-knee bends and half forward lunges—her overworked muscles were frozen in curtsy position. When the moment finally came, Lucy had... |
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Potassium Potassium functions in the body primarily as an intracellular-fluid cation. A cation is a positively charged ion. Intracellular fluid is any fluid that is found within a cell. As an intracellular cation, potassium is essential to all living cells. It helps maintain fluid balance and functions in nerve transmission, muscle contraction, and glycogen formation. Deficiency Because... |
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Repairing Sports Injuries With Nutrition You've been waiting all winter for this moment. The sun glints off the tennis court, as your doubles partner fidgets, awaiting your serve. You toss the ball up in the air and bring your racquet back, moving in a perfectly timed arc to meet the ball in the sweet spot of the racquet face. Zing! The ball takes off. Only trouble is, you never see where it... |
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Common Shoulder InjuriesThe shoulder girdle is comprised of four joints: gleno-humerol; acromio-claviculr (A-C joint); sterno-clavicular; and scapulo- thoracic. Each of these joints are supported by various ligaments and muscles which help to stabilize the region. Stability of the shoulder is derived entirely from these soft-tissue structures which allow a great range of motion. However, because... |
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Sports InjuriesEvery era of amateur athletics is marked by a favorite activity. The past has seen periods of fascination with tennis, jogging and aerobics, to name a few. Today's average Joe home-grown athlete seems to fall into two categories: there's the gym enthusiast who rushes out of the office at 5: l 5 for a quick circuit on the weights, 1 5 minutes of cardio, a sauna, shower, and is home... |
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