Written by Greg Arnold, DC, CSCS. Participating healthy male runners found that a combination of panax ginseng and danshen, taken daily for 7 days prior to downhill running, significantly improved their muscle damage and arterial stiffness and significantly increased...
Ashwagandha Benefits Both Strength and Recovery
Written by Greg Arnold, DC, CSCS. Compared to placebo, significant improvements in bench press, arm and chest size, % body fat, and levels of testosterone and creatine kinase were seen in the 29 study participants who took 300 mg of ashwagandha along with an 8-week...
Ashwagandha Improves Endurance and Quality of Life in Adults
Written by Greg Arnold, DC, CSCS. Twenty-four study participants, who took 300 mg of ashwagandha extract for 12 weeks, significantly improved cardiovascular endurance by 18.7% compared to the placebo group. They significantly improved Quality of Life scores as well....
Supplementing with Magnesium to Improve Physical Performance in Healthy Elderly Women
Written by Jessica Patella, ND. Elderly women supplemented with 900 mg/day magnesium saw significant improvement in overall physical activity. Magnesium plays an important role in the body’s metabolism and muscle relaxation (1, 2). Magnesium deficiency can lead to...
Beta Alanine Improves Performance in Cyclists
Written by Greg Arnold, DC, CSCS. Four-week beta-alanine supplementation increased power by 13.4% in untrained subjects and 9.5% in trained cyclists. When it comes to improving exercise performance, an important factor is an amino acid called carnosine, which improves...
Exercise During Pregnancy Decreases Risk of Gestational Diabetes
Written by Greg Arnold, DC, CSCS. Review of studies shows that physical exercise during pregnancy decreased risk of diabetes mellitus by 31%. Gestational diabetes is one of most frequent complications of pregnancy (1) and can be associated with more serious problems...
Exercise may Offer Similar Health Benefits as Smoking Cessation
Written by Greg Arnold, DC, CSCS. In a study of 5,738 men, researchers found that 30 minutes of physical activity per day, 6 days per week significantly reduced the overall risk of death (mortality) by 49%. Jack LaLanne once said “Exercise is king, nutrition is...
Protein Supplementation Before Bed Increases both Muscle Mass and Strength in Healthy Men
Written by Greg Arnold, DC, CSCS. Of the 39 healthy men who weight trained for 12 weeks, those who supplemented daily with a 746 calorie protein drink before bedtime increased muscle fiber by 228% and were able to lift 26.1% more weight than the placebo group....
Curcumin Reduces Inflammation in Muscles after Weight Lifting
Written by Jessica Patella, ND. Of the 28 participants, those who took 400 mg of curcumin before and after resistance training, significantly reduced markers of inflammation compared to control. Curcumin is a substance in the spice turmeric, commonly used in Indian...
Effects of Fish Oil and Strength Training on the Immune System in Older Women
Written by Jessica Patella, ND. Study of 45 healthy women showed that a combination of fish oil supplementation and strength training significantly strengthened the immune system compared to strength training or fish oil supplementation alone. Aging is associated with...
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