EP.82 - Do you need protein shakes, the anabolic window and all things protein

EP.82 - Do you need protein shakes, the anabolic window and all things protein

Podcast - 30 Minutes - Protein is constantly one of the hottest topics in all of nutrition, do you need shakes? how much should I have every day and does the anabolic window exist? 

Durham and Jacob go into depth on all things protein, from what it even is, where you can get it, the importance of post workout nutrition and whether or not you might need protein shakes.

NB: One thing we didn’t cover is how many total grams you should be having every day. For athletes doing high-intensity training (strength, power, hypertrophy, sprint, or conditioning training) aim for 1g of protein for every KG of body weight as a MINIMUM. Even better is to hit 1.5g/kg every day. Spreading it evenly throughout the day with a decent serve (20-30g) right around your workout.

EP.80 - Neurotransmitters and Hormones Part 2: The Truth Behind Adelaide's Anthem Stare Down

EP.80 - Neurotransmitters and Hormones Part 2: The Truth Behind Adelaide's Anthem Stare Down

Podcast 23 Minutes - What does the Adelaide Crows Anthem 'Staredown' have to do with hormones and biochemistry? Durham and Jacob breakdown the science and physiology of how your posture can influence your testosterone.

In part two we touch on Testosterone, Growth Hormone, Oxytocin and including special guest ghrelin. You should check out part 1 first before diving into this edition. episode. 

EP.79 - Saunas: Improve Performance and Live Forever?

EP.79 - Saunas: Improve Performance and Live Forever?

Podcast 20 Minutes - Sometimes called hyperthermic conditioning, exposure to intense heat (think sauna’s and steam rooms) can have massive health and performance benefits. James and Durham get deep into the weeds on this one.

NOTE: Consult a doctor before doing anything described in this article, video, or podcast.

The material on this blog is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a health care practitioner, before undertaking the protocols, diet, exercises, techniques, training methods, or otherwise described herein. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained herein.

Taper Like a Boss

Taper Like a Boss

Training is 100% the best way to get better.

As it gets closer and closer to competition time dialling back your training in order to freshen up and unlock your fitness improvements requires you to dial back the training and dial up the rest.

With all tapering, the goal is to allow an athlete more recovery time and space in their week to freshen up and recover for competition because fatigue masks fitness so while it is admirable to want to train and train and train, rest is still a vital part of the equation.

You can’t drop to zero training though and become fused with the couch, so what is the best method for staying fit and strong while still allowing some rest and regeneration to occur?

Follow the 100:90:50 method

Rockstar Muscles: Multifidus

Rockstar Muscles: Multifidus

Glute max, glute med, VMO.

For most athletes and regular gym goers these names are common place. Multifidus, on the other hand... Multifi-wha?? 

And yet, this deep core muscle is one of the most important muscles you own that nobody really knows they have.

Multifidus is a deep intrinsic stabiliser of your lumbar spine. It's very much a background muscle, quietly going about its business without any fuss, stabilising the spine as we move.