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From Fatigue to Firepower: The β-Alanine Advantage in Intense Training
New research has highlighted the potential of β-alanine—a naturally occurring amino acid linked to muscle endurance—to enhance athletic performance. Known for its role in forming carnosine, a compound that buffers acid in muscles, β-alanine may offer athletes an edge during intense training.In a short-term trial involving individuals engaged in High-Intensity Functional Training (HIFT), participants were… Read More
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Stay Fit Sitting Still: How High-Flavanol Cocoa and Epicatechin Help Keep Arteries Awake
Prolonged sitting can temporarily impair vascular function, even in healthy young adults, by reducing endothelial responsiveness in both the upper and lower limbs and increasing diastolic blood pressure. In this controlled crossover trial in 18 healthy young men (9 high-fit, 9 low-fit) tested whether cocoa flavanols can counteract vascular impairment from 2 hours of uninterrupted… Read More
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Nutrition for Female Athletes: Key Strategies for Performance & Recovery
This review examined 71 studies on nutrition for female athletes. High-carbohydrate diets improve performance in activities that drain glycogen, and high-GI or carb-rich pre-exercise meals boost energy use. Eating 5–6 protein-rich meals (25 g+ each) supports muscle building. Supplements like caffeine, nitric-oxide boosters, beta-alanine, carbs, proteins, and micronutrients (when deficient) can enhance performance and health.… Read More
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Dietary Vitamin K as a Clinical Marker for NAFLD Prognosis
A recent analysis of 7,857 adults with non-alcoholic fatty liver disease (NAFLD) from NHANES 2005–2018 highlights the importance of vitamin K in long-term survival. By linking dietary data with National Death Index records, researchers found that higher log-transformed vitamin K intake (ln[VK]) significantly reduced all-cause mortality over a 180-month follow-up. Each 1-unit increase in ln[VK]… Read More
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The 3–1–1 Collagen Code: A Minimal Amino Acid Ratio That Drives Healthy Aging
New research reveals that the true bioactive core of collagen’s health benefits lies in a precise amino acid ratio—three glycine to one proline to one hydroxyproline. This minimal “collagen unit” was shown to extend healthspan and lifespan in C. elegans, enhance collagen homeostasis in human fibroblasts, improve strength and reduce fat accumulation in aging mice,… Read More