health
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Dispelling Creatine Myths
Creatine is by far the most well-studied supplement in the world of fitness, with over three decades of scientific research proving its effectiveness and safety. Despite all of its positive benefits, such as increased recovery, strength, and cognitive function, many myths continue to linger. Below several popular myths are addressed. Water Retention One of the…
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What is Sunflower Lecithin, and Why is It in So Many Protein Powders?
If you’re into nutrition, or ever read the nutrition facts of a protein powder, you’ve probably read the words “sunflower lecithin.” Actually, you’ve probably seen it on the labeling of not just protein powders, but ready-to-drink protein shakes, protein bars, ice cream, chocolate, sauces, and even gum. But what is it? And with all the…
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You Eat a Lot of Red Meat. Should You Still Supplement Creatine?
Red meat is a rich source of creatine. A kilogram (2.2 pounds) contains 5 grams of creatine. Creatine is supplemented by athletes, bodybuilders, and recreational lifters for its benefits, but if you eat a decent amount of red meat, is there any benefit? Well, the commonly suggested amount of supplementation is 5g daily. As it would…
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What’s the Deal with Fat-Free Greek Yogurt?
Records of Greek yogurt date all the way back to the 5th century BC. Greek yogurt is strained to remove whey, which makes it thicker and creamier than standard yogurt. It can be enjoyed on it’s own, with fruit added, as a base for sauces (eg. tzatziki sauce), or as an ingredient in a sweet…
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The Ketogenic Diet: Medical, Fitness, and Fad
The ketogenic diet has made it to the mainstream. Every time you’re in the checkout lane at the grocery store you’ll see a magazine, and often multiple magazines, with “keto” printed on the cover. Just another crazy “fad” diet, right? Well yes and no. Below I’ve broken down keto into three main categories. Medical Keto…
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Kefir: A Short History and How to Make it at Home
Kefir has seen a rise in popularity in westernized nations lately, especially amongst the fitness, health, and nutrition communities. What is kefir? It is a fermented milk beverage that is popular in Russia, and which originated in the North Caucasus mountains. A short history: Kefir originated in the North Caucasus mountains over 2,000 years ago. Legend…
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My Experience Using the Smith Machine for an Entire Month
The Smith machine. It gets a bad rap throughout the fitness community, and many of us wouldn’t be caught dead using one. However, during the month of August, I did not have access to a power rack, and had to opt for the Smith. My lifting routine is centered around five compound lifts: I was worried that…