One of the controversies when prescribing resistance training programs is whether the use of free weights or machines is better for building muscle mass and strength. A major difference between Training with machines and Training with free weights: Training with machines – provides a very stable environment Training with free weights – requires more stabilisation […]
Rugby union and rugby league are popular team contact sports, but they bring a high risk of injury. Although previous studies have reported injury occurrence across one or several seasons, none have explored the total number of injuries sustained across an entire career. One study providing a 5-year follow-up on injuries occurring during the 1993–1994 […]
Rugby union is a high contact, team sport involving periods of intermittent submaximal activity interspersed with short high-intensity bouts. In addition, during competitive matches players are repeatedly exposed to forceful collisions associated with tackling. The combination of high-intensity activity and repeated blunt force trauma have been linked to substantial muscle damage. The impact of muscle […]
There is a lack of studies that have examined the effects of high protein diets on markers of health, body composition or performance. The International Society of Sports Nutrition’s Position Stand on Protein states that “protein intakes of 1.4–2.0 g/kg/day for physically active individuals are safe, and it may improve the training adaptations to exercise […]
Adequate testosterone levels are important for overall health. Low levels in men have been associated with the signs and symptoms below: As well as a higher risk of developing some chronic diseases, like cardiovascular disease and type 2 diabetes. Some studies even suggest higher all-cause mortality (death) risk in men with lower testosterone levels. PMID: […]
As we age, we lose muscle mass and strength. This weakening with age is formally called SARCOPENIA – sarx means “flesh” in Greek aXTnd penia means “loss” or “low”. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. PMID: […]
Sleep quality and recovery A 2015 study found a decrease in sleep quality post-match, which can have physiological and psychological implications for the post-match recovery process. Thus, players need to have adequate sleep quality after training and match days to appropriate physical recovery. Reference: Woodhouse A14 Sleep quality and wellbeing in professional rugby players.British Journal of […]
For most of us, when we hear the word Cholesterol we often think of it as a bad word. Clogged-up arteries and high blood pressure are just some of the scary health issues that we associate Cholesterol with. In this short article that is backed by studies, we will check out if cholesterol is really […]
In this short article, we will be showing the backed research and studies on creatine usage. How does creatine help and why do athletes use it? Your body makes creatine even if you’re not taking a supplement. It is also found in some animal-based protein sources, such as red meat and fish. You have creatine […]
Intro Nothing is more disastrous to sporting performance than an injury. Not only does it kill your momentum while you take time off, but more intense injuries can also put you out for months – and you might not be back to peak performance for years. Obviously, then, you want to avoid them wherever possible. […]