Majid Koozehchian, M.S.Vitamin C is a water soluble vitamin, and thus our body does not retain it in large amounts. It is a strong antioxidant that has a key role in protecting against oxidative damage and tissue trauma. Vitamin C can neutralize potentially harmful reactions in the watery parts of our body, such as blood and the fluid inside and surrounding cells. It is one of the vitamins that many athletes consume in rather substantial amounts; therefore they are more familiar with i...

Andrew Jagim, Ph.D, CSCSTo unlock better performance, consider the humble beverage water. It is often one of the most overlooked and underappreciated ergogenic aids in today’s world of sports. The body is made up of ~70% water, which makes hydration a vital component for success-- not only during but before and after exercise as well. Dehydration can limit performance without the proper precautions, especially in hot and humid environments. Sweat is the primary means by which body water is...

Andrew Jagim, Ph.D, CSCS  Juice, roids, gym candy, pumpers and stackers are all common nicknames for substances more technically referred to as anabolic-androgenic steroids.  Anabolic steroids are defined as any type of exogenous drug that mimics the effects of testosterone in the body.  Most people take them with the goal of increasing muscle mass, improving performance or enhancing physical appearance.  It is estimated that as many as 3 million Americans have used non-medic...

Andrew Jagim Ph.D, CSCSRunners, cyclists, and other endurance athletes are constantly looking for ways to improve their performance.  A commonly used strategy is the use of nutritional supplements to “boost” energy and enable them to perform longer and or harder before fatigue sets in.  The majority of energy used during endurance events is derived from carbohydrates.  Carbohydrates can be stored in the liver and skeletal muscle as glycogen.  When exercise lasts l...

Brandon Macias, Ph.DMost folks, especially those who do not suffer from bone debilitating diseases, might forget that their skeletons are “alive.”  Yes, the bone that protects your vital organs and works with your muscles to get you out of bed in the morning is constantly remodeling.  Bone cells called osteoblasts lay down new bone matrix, and bone cells called osteoclasts, “eat” or resorb bone tissue.  In a normal healthy human, this bone-forming activity ...

Majid Koozehchian, M.S.Homocysteine (Hcy) is a non-proteinogenic amino acid (i.e., an amino acid not used in proteins) normally present in the blood. Hcy is a by-product of normal diet but high levels in the blood can endanger cardiovascular health. It is formed from methionine, a proteinogenic amino acid, and can biosynthesize back to methionine or into cysteine, another proteinogenic amino acid, as well as several other substances. Benefits of Hcy are unknown; however, its harmful effects...

Brad S. Lambert, Ph.D, CSCCA-SCCCHas there ever been a time when you decided to begin an exercise program or turn your current exercise program up a notch with an increase in workout time or intensity? Also, have you ever experienced prolonged muscle soreness days after doing so? If so, you have probably experienced delayed onset muscle soreness. Delayed onset muscle soreness (DOMS) is a phenomenon that often arises at the beginning of a new exercise training regimen or if the int...

Jonathan Oliver, Ph.DDue to their intense training and physical abilities, athletes are assumed by many people to be healthy individuals. However, this may not always be the case. Studies have recently shown that football athletes, particularly linemen, are at an increased risk for the development of cardiovascular disease. This is evidenced by the increased morbidity rate of retired professional football players.  In fact, sport scientists have been researching younger ...

Majid Koozehchian, M.S. In our bodies, oxygen constantly produces toxic substances called reactive oxygen species (ROS), also known as oxidants. Antioxidants, biomolecules that combat oxidant damage, are produced by the body and can also be taken in supplement form. Disruption of normal cellular function by ROS is termed oxidative stress, and can be considered an imbalance between ROS production and the body’s production of antioxidants, weighted on the oxidant side (Fig.1). Low level...

Greeshma Prabhu, B.P.T., M.S.Several decades ago, the US Government passed the Title IX of the Education Amendments of 1972, which eliminated sex discrimination in any education program or activity receiving Federal aid. This law led to a rise in the female participation in sports over time, up to more than 150,000 women playing sports today. The “female athletic triad” is a term given to the presence of three conditions, namely disordered eating, osteoporosis, and amenorrhea, w...