Whey Protein

Whey protein is used to help improve and promote the growth of lean muscle mass. Whey protein is considered a complete protein, because it contains all nine of the essential amino acids. Whey protein concentrate: contains low levels of fat and carbohydrates Whey protein isolate: are processed to remove all of the fat and lactose from the whey. Whey protein isolates are usually 90% protein. Whey protein hydrolysate: is considered to be the predigested form of whey protein, because it has already gone through a partial hydrolysis. Whey protein hydrolysate doesn’t require as much digestion as the other two forms of whey. Taking whey protein is a convenient way to add extra protein to your caloric intake or to use as a meal replacement. Whey protein concentrate is the cheapest of the three different types of protein and it contains more of the beneficial nutrients that the body needs.


L-Carnitine is a popular non-stimulant amino acid that is included in many fat burner, pre-workout and thermogenic products. L-carnitine is an amino acid that is produced in small amounts in the body. You can get L-carnitine from good protein sources like beef, chicken, fish and. You can also get L-Carnitine supplements in capsules, pills and liquid. L-Carnitine transports fat cells throughout the body to be used for energy. That extra energy gives you the ability to train for longer periods of time and to have more productive workouts. L-Carnitine also helps to improve circulation, which helps to get blood flowing through your body at a faster rate. Because L-Carnitine plays a major role in energy production, a lot of athletes take it to help improve endurance and to enhance their athletic performance.

Branched Chain Amino Acids

Branched Chain Amino Acids     BCAAs are the essential amino acids leucine, isoleucine and valine, which comprise around 35% of your body’s muscle protein. They’re “essential” because your body doesn’t make them on its own, so you have to get them from food and supplements. Like other amino acids, they’re the building blocks of protein, but these aminos may also help preserve muscle glycogen stores, which fuel your muscles and minimize protein breakdown during exercise. BCAAs fuel your skeletal muscles during training, which can help give you the edge you need to work through extra sets and reps. Supplementing with BCAAs helps preserve your stores of glycogen, which is the primary fuel your muscles use for energy production. This means your body has a reliable energy source to tap into while you work out, which can keep you going. Abundant glycogen stores keep your body from breaking down muscle protein for energy instead. BCAAs can also help enhance muscle protein recovery after your workout, especially when you consume them with carbs. BCAA supplements can be consumed before, during and after exercise. Whey protein drinks provide the complete spectrum of all three special aminos. For optimal results, use them in conjunction with a healthy and balanced diet

The Benefits of Strength Training for Lacrosse Players

Lacrosse requires a lot of running and aggressive change of direction with frequent high intensity accelerations and deceleration throughout the course of the game. This requires the athlete’s body to be strong enough to support these types of movements without sustaining major injuries. Because of the contact involved in the sport, athletes need to be strong enough to deliver as well as absorb any collisions that he or she may encounter. Adding strength training to your weekly routine will help you take your game to the next level. Regardless of the position that you play, improving your strength, power, and explosiveness will allow you to be successful as an elite athlete. Building a strong foundation will allow your body to handle the physical stress of each practice and game more efficiently. Lifting weights, allows your tendons and ligaments to become stronger. Strengthening your muscle attachments will also help increase your bone density and both factors will aid in injury prevention. Since lacrosse is such a stop and go sport, having an explosive first step helps you capitalize on any game situation. When sprinting, the increase of power will allow the athlete’s foot to strike the ground with more force, which creates quicker turnover and a faster athlete. An athlete who follows a well designed program can prevent or eliminate muscle imbalances as well as strengthen tendons and ligaments, which lead to fewer injuries. A well designed program should address the individuals needs, injury history, muscle imbalances, and the demands of the sport. Most people don’t realize that getting an athlete’s legs stronger through exercises such as squats and lunges is the quickest way to make an athlete faster.  A powerful athlete is one who can jump higher and accelerate faster than his or her competition.  In addition, strength training helps to reduce injuries and aids in a faster recovery should an injury occur.   An athlete who works hard and follows a strength and conditioning program will display more confidence on the field because of their improved performance in the weight room. As the level of competition improves from youth to […]

Female Athlete Triad

The female athlete triad is a serious concern for active women and girls who are driven to excel in sports. It involves three distinct, but interrelated conditions. They are disordered eating, amenorrhea and osteoporosis. One of the main causes of the Triad is an energy deficit, you have a situation where an individual isn’t consuming enough calories to support the amount of training or exercise that they are doing. This type of activity could lead to disordered eating, menstrual dysfunction and low bone mass formation. Anyone can be affected by this, but it’s most commonly seen in girls and women who participate in sports or other activities that require leanness or a low body weight. Under pressure to lose weight some individuals may resort to unhealthy weight control methods to help them achieve a certain body weight or look. Some of the unhealthy weight control methods that may be used are as follows: restricted food intake, self- induced vomiting, consumption of appetite suppressants, diet pills and laxatives. There are warning signs that if they are noticed early enough could help someone deal with their disordered eating. Fluctuations in weight loss, excessive leanness or a rapid weight loss, avoiding team meals or choosing to eat by themselves and a preoccupation with weight and body image, exercise or training in addition to training for their particular sport or event, these are just a few of the warning signs of disordered eating. Amenorrhea is the loss of menstruation. In primary amenorrhea, the individual has not experienced her first menstrual period by age 15. In secondary amenorrhea, the athlete misses three consecutive periods. The prevalence of amenorrhea among athletes tends to be higher than for non-athletes. Amenorrhea has become so common among female athletes that sports personnel and the athletes themselves sometimes think of it as normal. Because amenorrhea is viewed as normal to some athletes they are reluctant to report it to their team or family doctors. Any athlete who has been without a menstrual period for three months should be referred to a doctor for an evaluation. Amenorrhea related to sport participation […]

There is No Substitute for Hard Work