Tag: Fitness science

Studies show that taking creatine with carbohydrates can increase its uptake by muscles due to an insulin response. This fact is key to understanding the debate: is it better to take creatine with food or water for optimal results?

The basal metabolic rate (BMR) typically accounts for 60% to 75% of your total daily energy expenditure (TDEE), making it the single largest component of your daily calorie burn. Understanding this significant contribution is key to effective weight management and overall metabolic health.

The human body burns over 60% of its daily calories at rest, a process that is often described using two similar but distinct terms: Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR). While many people use the acronyms interchangeably, understanding the subtle yet critical differences between RMR and BMR is essential for accurate health, nutrition, and fitness planning.

Many fitness enthusiasts swear by fasted cardio, the practice of running on an empty stomach, believing it to be the ultimate fat-burning hack. The popular theory suggests that exercising with low glycogen stores forces the body to tap directly into fat reserves for fuel, but is this a long-term recipe for weight loss success?

Resting metabolic rate (RMR) and basal metabolic rate (BMR) are often used interchangeably, but a 2021 study found that RMR is typically higher due to including minor daily movements. This fundamental distinction answers the question, 'Does RMR include BMR?', revealing that RMR is a broader measure encompassing BMR plus a bit more.

According to numerous studies, the relationship between movement and appetite is more complex than a simple cause-and-effect reaction. Rather than a guaranteed increase, research indicates that various factors, including exercise intensity and duration, play a significant role in determining if and how much movement increases appetite. This nuanced connection is largely controlled by a dynamic interplay of hormones and metabolic processes within the body.

According to a 2017 review, resistance-trained athletes who took branched-chain amino acids (BCAAs) experienced improved performance and recovery. Taking amino acids while working out has become a popular strategy among athletes and fitness enthusiasts to enhance performance, reduce fatigue, and support muscle repair.

Research indicates that simultaneous muscle gain and fat loss, commonly known as body recomposition, is indeed possible, particularly for novice lifters or those with higher body fat percentages. This phenomenon directly addresses the question: Is it possible to lower body fat while bulking?

According to the International Society of Sports Nutrition (ISSN), creatine monohydrate is the most effective ergogenic nutritional supplement for athletes to increase high-intensity exercise capacity and lean body mass. So, is creatine too good to be true? The science points toward its remarkable, yet well-understood, benefits.

During vigorous exercise, up to 80% of your body's blood flow is redirected to your muscles, away from your digestive system. This physiological conflict is precisely why it is a good idea to wait at least an hour between eating and exercising, ensuring proper digestion and peak performance.