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Due mesi di chetogenica su bodybuilder natural

Paoli, A.; Cenci, L.; Pompei, P.; Sahin, N.; Bianco, A.; Neri, M.; Caprio, M.; Moro, T. Effects of Two Months of Very Low Carbohydrate Ketogenic Diet on Body Composition, Muscle Strength, Muscle Area, and Blood Parameters in Competitive Natural Body…

Post-Activation Potentiation: warmup ad alta intensità

Garbisu-Hualde A, Santos-Concejero J. Post-Activation Potentiation in Strength Training: A Systematic Review of the Scientific Literature. J Hum Kinet. 2021;78:141-150. Published 2021 Mar 31. doi:10.2478/hukin-2021-0034https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8120977/ Arriviamo in palestra e ci aspetta un 4x10 Squat al 70%. Iniziamo con 5 minuti…

Strategie alimentari per migliorare la qualità del sonno

Gratwicke M, Miles KH, Pyne DB, Pumpa KL, Clark B. Nutritional Interventions to Improve Sleep in Team-Sport Athletes: A Narrative Review. Nutrients. 2021 May 10;13(5):1586. doi: 10.3390/nu13051586. PMID: 34068512.https://pubmed.ncbi.nlm.nih.gov/34068512/ Per atleti e chi, come noi, si allena assiduamente, mantenere alte…

Due o quattro allenamenti a settimana? Effetti sulle performance muscolari

Arazi H, Asadi A, Gentil P, Ramírez-Campillo R, Jahangiri P, Ghorbani A, Hackney AC, Zouhal H. Effects of different resistance training frequencies on body composition and muscular performance adaptations in men. PeerJ. 2021 Apr 21;9:e10537. doi: 10.7717/peerj.10537. PMID: 33976952; PMCID:…

Panca vs Croci: differenze in attivazione muscolare

Solstad TE, Andersen V, Shaw M, Hoel EM, Vonheim A, Saeterbakken AH. A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. J Sports Sci Med. 2020 Nov 19;19(4):645-651. PMID: 33239937; PMCID: PMC7675616.https://pubmed.ncbi.nlm.nih.gov/33239937/ La panca…

Stimare le porzioni, qual è l’approccio migliore?

Amoutzopoulos B, Page P, Roberts C, Roe M, Cade J, Steer T, Baker R, Hawes T, Galloway C, Yu D, Almiron-Roig E. Portion size estimation in dietary assessment: a systematic review of existing tools, their strengths and limitations. Nutr Rev.…

Barbabietole come pre-workout

Ranchal-Sanchez A, Diaz-Bernier VM, De La Florida-Villagran CA, Llorente-Cantarero FJ, Campos-Perez J, Jurado-Castro JM. Acute Effects of Beetroot Juice Supplements on Resistance Training: A Randomized Double-Blind Crossover. Nutrients. 2020 Jun 28;12(7):1912. doi: 10.3390/nu12071912. PMID: 32605284; PMCID: PMC7401280.https://pubmed.ncbi.nlm.nih.gov/32605284/ Il mondo dei…

Allenarsi a cedimento: effetti sulla qualità del sonno

Ramos-Campo DJ, Martínez-Aranda LM, AndreuCaravaca L, Ávila-Gandía V, Rubio-Arias JÁ. Effects of resistance training intensity on sleep quality and strength recovery in trained men: a randomized cross-over study. Biol Sport. 2021 Mar;38(1):81-88. doi: 10.5114/biolsport.2020.97677. Epub 2020 Aug 7. PMID: 33795917;…