1st Phorm

Part I - Vitamins
Such a simple question, yet a fairly involved answer. To start I’ll share a little nutrition lingo with you, so at least you’ll sound a little like you know what’s up. 
Difference Between Micronutrients and Macronutrients
Vitamins, minerals and other trace elements are all called micronutrients whereas carbohydrates, fats and proteins are [...]

Much of the basis of strength and conditioning and resistance training principles have centered upon using 70% to 80% of your one-repetition maximum for 10 to 12 reps with low rest to maximally stimulate hypertrophy (Fry 2004; ACSM 2009). This what is taught in every exercise science curriculum across the country, by strength coaches across [...]

I can relate to this question. My years throughout college and after I rarely did any form of cardio exercise. I lifted weights several days a week and moved at a pretty fast clip when I was in the weight room, so I didn’t feel the need. More importantly, I just didn’t [...]

The Food and Nutrition Board along with the Institute of Medicine have worked together to provide reference tables for all micronutrients in our diet. What are micronutrients, you ask? It’s those nutrients that we need in our diet in small amounts, hence the name ‘micro’. If you still have no idea what [...]

With a background in athletic training, I’ve seen my fair share of heat injuries and problems and I’m amazed at how many times people (athletes or not) get into trouble with the heat. Our bodies produce heat and lots of it when we exercise and when the temperatures outside are high, it becomes nearly [...]

If I would like to understand more about muscle and how exercise training effects it, what are the key things I should understand?
I guess you could call this Q/A a lecture titled “Muscle Physiology and Strength Research 101”. I must warn you that you are flirting with dangerous territory asking a muscle geek to [...]

Congrats for getting back into it. This is really a common occurrence, and unfortunately not a very clear cut answer. Studies have shown that strength is able to be sustained for quite some time after not training (1), but growth and endurance are lost more quickly. Unfortunately, I don’t have many magical things to say. [...]

This is a fairly straightforward answer now, thanks to decades of research and likely millions of dollars in research money. Before I dive into it, though, I’m going to provide a little additional background over amino acids and proteins as a whole. Amino acids are for the most part the bricks that when added together [...]

This certainly is a relevant question and one that all of us at some point or another would have liked to have known a little more information about. I know when I first started looking at protein supplements; I was blown away by all of the different types of protein that was available. [...]

My mom always told me that if you worry about the pennies the dollars will take care of themselves. This saying is true for financial conversations as well as exercise and nutrition. I’m amazed at how conversations related to exercise and nutrition are often dominated by details. When I try bringing the [...]