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- The Effects of Alcohol on Athletic Performance and Recovery
- Dietary Protein and Kidney Function
- Biceps Tears from Deadlifts?
- The Other Side Of Dogma - Alternative a Euphemism for Untested?
- How to Perform the Military Press (Standing Overhead Barbell Press)
- Canadian Food Safety Recalls and Warnings
- Hunger is a Physical Feeling
- Instinctual Eating, Thin People, and Appetite
- Training to Fail Part 6: Biomechanics, Injury Prevention, and Performance
- Training to Fail Part 5: Focus and Pick A Program
Recent Blog Posts
- Biceps Tears from Deadlifts?
- The Other Side Of Dogma - Alternative a Euphemism for Untested?
- Hunger is a Physical Feeling
- Instinctual Eating, Thin People, and Appetite
- Training to Fail Part 6: Biomechanics, Injury Prevention, and Performance
- Training to Fail Part 5: Focus and Pick A Program
- Nutrition is Not a True or False Proposition
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The Effects of Alcohol on Athletic Performance and Recovery
by 
EricT on 1280605705|%c|agohover
Alcohol consumption within elite sport has been continually reported both anecdotally within the media and quantitatively in the literature. The detrimental effects of alcohol on human physiology have been well documented, adversely influencing neural function, metabolism, cardiovascular physiology, thermoregulation and skeletal muscle myopathy. Remarkably, the downstream effects of alcohol consumption on exercise performance and recovery, has received less attention and as such is not well understood. The focus of this review is to identify the acute effects of alcohol on exercise performance and give a brief insight into explanatory factors….
Comments: 0
The Antioxidant Role of Glutathione and N-Acetyl-Cysteine Supplements and Exercise-Induced Oxidative Stress
by EricT on 1280454582|%c|agohover
An increase in exercise intensity is one of the many ways in which oxidative stress and free radical production has been shown to increase inside our cells. Effective regulation of the cellular balance between oxidation and antioxidation is important when considering cellular function and DNA integrity as well as the signal transduction of gene expression. Many pathological states, such as cancer, Parkinson's disease, and Alzheimer's disease have been shown to be related to the redox state of cells. In an attempt to minimize the onset of oxidative stress, supplementation with various known antioxidants has been suggested. Glutathione and N-acetyl-cysteine (NAC) are antioxidants which are quite popular for their ability to minimize oxidative stress and the downstream negative effects thought to be associated with oxidative stress….
Comments: 0
Dietary Protein and Kidney Function
by EricT on 1280430713|%c|agohover
Recent trends in weight loss diets have led to a substantial increase in protein intake by individuals. As a result, the safety of habitually consuming dietary protein in excess of recommended intakes has been questioned. In particular, there is concern that high protein intake may promote renal damage by chronically increasing glomerular pressure and hyperfiltration. There is, however, a serious question as to whether there is significant evidence to support this relationship in healthy individuals. In fact, some studies suggest that hyperfiltration, the purported mechanism for renal damage, is a normal adaptative mechanism that occurs in response to several physiological conditions. This paper reviews the available evidence that increased dietary protein intake is a health concern in terms of the potential to initiate or promote renal disease. While protein restriction may be appropriate for treatment of existing kidney disease, we find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons after centuries of a high protein Western diet….
Comments: 0
Biceps Tears from Deadlifts?
by EricT on 1280349861|%c|agohover
Lots of trainees ask whether they can get a torn bicep from deadlifts. Actually there are three related questions which I will introduce one after the other:…
Comments: 2
The Other Side Of Dogma - Alternative a Euphemism for Untested?
by EricT on 1279732886|%c|agohover
My last post about strength training and nutrition dogma dealt with the downside of the popular and untested beliefs that we cling to in the face of little to no evidence. Even so I pointed out that not all beliefs which appear to be dogmatic are "bad". Well, it just so happens that I think there are worse things than dogma….
Comments: 2
How to Perform the Military Press (Standing Overhead Barbell Press)
by EricT on 1279560095|%c|agohover
The Military Press has also been referred to as Shoulder Press or Overhead Press and while some may claim they are different exercises, we can say that the heart of the exercise is a vertical press with a straight bar.
Having several different names for the same exercise is quite normal in the strength training world. Names like "overhead press" and "shoulder press" are likely an attempt to use more useful and appropriate names for the military press exercise…but they fall short in several ways….
Comments: 11
Training to Fail Part 6: Biomechanics, Injury Prevention, and Performance
by EricT on 1278367128|%c|agohover
The last post about the concept of optimal strength training was more philosophical than practical. Even so, many practical ideas are derived from an underlying philosophy concerning training. However, I promised to get more technical and “sciency” in the next post so this one is about science itself being applied to strength training….
Comments: 3
Training to Fail Part 5: Focus and Pick A Program
by EricT on 1277846440|%c|agohover
The last few posts in this series on failure were specific, technical, and practical, I hope. But I did warn you that some of the posts would be more philosophical and general. This is one of those posts. The next one will be chock full of sciency stuff, I promise. I think the subject of this one is just as important, though….
Comments: 0
Nutrition is Not a True or False Proposition
by EricT on 1277842706|%c|agohover
I just came across a "nutrition quiz".
I got eight out of ten correct. Only eight? ME? You have got to be kidding me. I am a nutrition stud. Well one of them involved brown rice. Go figure. I knew they wanted to hear that brown rice was healthier than white rice so that is what I answered but really I refuse to capitulate to the nonsense about brown rice being magical health pellets and white rice being evil little starch monsters….
Comments: 5
Health Benefits Of Nut Consumption
by EricT on 1277522076|%c|agohover
Nuts (tree nuts and peanuts) are nutrient dense foods with complex matrices rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. By virtue of their unique composition, nuts are likely to beneficially impact health outcomes. Epidemiologic studies have associated nut consumption with a reduced incidence of coronary heart disease and gallstones in both genders and diabetes in women. Limited evidence also suggests beneficial effects on hypertension, cancer, and inflammation. Interventional studies consistently show that nut intake has a cholesterol-lowering effect, even in the context of healthy diets, and there is emerging evidence of beneficial effects on oxidative stress, inflammation, and vascular reactivity. Blood pressure, visceral adiposity and the metabolic syndrome also appear to be positively influenced by nut consumption. Thus it is clear that nuts have a beneficial impact on many cardiovascular risk factors. Contrary to expectations, epidemiologic studies and clinical trials suggest that regular nut consumption is unlikely to contribute to obesity and may even help in weight loss. Safety concerns are limited to the infrequent occurrence of nut allergy in children. In conclusion, nuts are nutrient rich foods with wide-ranging cardiovascular and metabolic benefits, which can be readily incorporated into healthy diets….
Comments: 0
Common Fish Oil Questions Answered: A Baker's Dozen
by EricT on 1277436997|%c|agohover
Here at Ground Up strength you can find the answers to most common questions regarding fish oil in the various articles we have but we have some fairly heavy reading so you need to dig a bit to find the particular answer you're looking for. So I thought I'd write a blog post that provided simple answers to the most common questions about fish oil supplements. I will keep these answers short and to the point in a radical shift from my usual style although a few will be a bit longer for the purpose of clarity….
Comments: 0
Training to Fail Part 4: Optimal Training
by EricT on 1277408990|%c|agohover
In the first post I introduced the idea that much of the strength training and fitness information, and the attitudes of trainers themselves, seems to be based on a failure oriented philosophy rather than a success oriented one. We seek ways to get around failure, or to avoid failure, or even to use failure as a means to training. Rarely do we discuss "ways to succeed"….
Comments: 0
The Benefits and Harms of Aspirin: A Critical Overview
by EricT on 1276724577|%c|agohover
Aspirin is widely used internationally for a variety of indications, with the most prominent one being that of cardiovascular disease. However, aspirin has also been proposed as a treatment option in a diverse range of conditions such as diabetes mellitus, cancer prevention, and obstetrics. In our overview, we critically appraise the current evidence from recent systematic reviews and meta-analyses covering the benefits of aspirin across these conditions. We also look at evidence that some patients may not derive benefit due to the concept of aspirin resistance. Aspirin is also associated with the potential for significant harm, principally from haemorrhagic adverse events. We critically appraise the threat of haemorrhagic complications, and weigh up these risks against that of any potential benefit….
Comments: 0
Training to Fail Part 3: The Failure of Intensity Cycling
by EricT on 1276447774|%c|agohover
This post is a continuation of Training to Fail Part 2: Intensity Cycling and High Intensity Overtraining….
Comments: 0
Omega-3 Index and Sudden Cardiac Death
by EricT on 1276093709|%c|agohover
Sudden cardiac death (SCD) is an unresolved health issue, and responsible for 15% of all deaths in Western countries. Epidemiologic evidence, as well as evidence from clinical trials, indicates that increasing intake and high levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) protect from SCD and other major adverse cardiac events. Levels of EPA+DHA are best assessed by the Omega-3 Index, representing the red cell fatty acid content of EPA+DHA. Work is in progress that will further define the value of the Omega-3 Index as a risk factor for SCD, other cardiac events, and as target for treatment with EPA+DHA….
Comments: 0
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