BCAAS may be beneficial for training with weights while fasted - we're still learning a lot here! More research is required in this field, however they can pose a big problem .. BCAAS Can Hinder Muscle Growth First of all - as I've always said here on FitnFlexed - get enough protein and BCAAS are useless.  We get about 18-26% of BCAAS in our high...
  Admit it. Sometimes there's a fear in the back of your mind about your high protein intake..."is it healthy?" you ask yourself, stuffing your face with your favourite source. There's been plenty of fear mongering in the past, but the truth is that currently on this subject, science has our back!  I reported this year of a study that found protein to be...
  So it's time to hit the gym....but where should we get our caffeine from? A caffeine pill or a cup of coffee? Well thankfully a brand new study (1) has investigated this and found something quite eye opening - coffee may have more super powers than what we understand! The research saw 9 trained male subjects complete "a squat and bench press exercise protocol at 60%...
  There's nothing like hearing about something that can effect so many of us....and diving into the literature to see what it's all about!  The literature and subsequently doctors have reported on a recent study that found casein, a protein found in milk to the tune of 80% (1), to increase the rate of prostate cancer cells (2). I also heard about this study after a...
  Yeah yeah. Drink Water. I get it..... But just hang on a second! You most likely know all the reasons why - water helps with fat loss, muscle growth, your creatine efficiency and injuries. But there's another super important reason that we just CANNOT overlook, and that is cognitive function.  Water and Cognitive Function  A recent study sheds some light on water for brain power (1).  I don't know about you,...
  The mind is a very powerful thing, and some will be amazed at just how powerful it can be. In this eye-opening piece of research, a particular sports supplement worked better for the subjects when they believed in it (1).  Endurance athletes and Sodium Bicarbonate The scientists gathered 16 endurance athletes who all trained at least 5 times a week and performed high-intensity...
  It's normal to associate licorice intake with extra calories and not quite the perfect road to fat loss success. But when taken correctly it could be very beneficial for you! Further to some previous work with similiar findings in 2009 (1), a different team of researchers have again began to investigate licorice and the successful reduction of body fat. And the good news is, these...
    The marketing is always perfect. Anti-aging, fat blasting, muscle building, mood enhancing - the list is always longer than the Great Wall of China. So why are they so popular? How Smoothies Could Be Making You Fat As part of the Fit'n'Flexed personalised diet plans, I successfully work with people to ensure they consume the foods they love and still lose weight.  No foods are off limits. But...
  I've told you time and time again about the bogus world of fat loss supplements. L-Carnitine is one of the most popular ones sold, even though it won't do a thing for your waistline.  But if you're thinking about squeezing every last drop out of your fat loss efforts, then a capsicum supplement might be a good option.  This study (1) examined 10 healthy...
  Well just when you thought creatine was done....it may be about to deliver again! We know that creatine is great for our brain and bone health along with our muscle gains, and is perfectly safe to use. It's long been touted as the most researched supplement so it's no wonder we keep learning more. And when this fresh batch of research is done - we might also...

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