wellness
for vets

Tactical tidbits

curated cache of resources to keep your mind sharp,
your body strong, and your spirit unbreakable

Research papers

2009 NSCA Updated Position Statement on Youth Resistance Training

AVERY D. FAIGENBAUM, WILLIAM J. KRAEMER, CAMERON J. R. BLIMKIE, IAN JEFFREYS, LYLE J. MICHELI, MIKE NITKA, AND THOMAS W. ROWLAND (2009).

“A traditional area of concern related to youth resistance training is the potential for training-induced damage to the growth cartilage, which is found at 3 main sites in a growing
child’s body: the growth plates near the ends of the long bones, the cartilage lining the joint surfaces (articular cartilage), and the points at which the major tendons attach to the bones (apophysis). A few retrospective case reports published in the 1970s and 1980s noted injury to the growth cartilage during preadolescence and adolescence. However, most of these injuries
were due to improper lifting techniques, maximal lifts, or lack of qualified adult supervision.
To date, injury to the growth cartilage has not been reported in any prospective youth resistance training research study. Furthermore, there is no evidence to suggest that resistance training will negatively impact growth and maturation during childhood and adolescence.”

11 months ago
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Research papers

The Underappreciated Role of Muscle in Health and Disease

Robert Wolfe (2006).

“The synthesis an breakdown of muscle protein are principally responsible for the energy expenditure of resting muscle… The energy to provide the ATP for muscle protein turnover is largely derived from the oxidation of fat, because this is the preferred ebergy substrate of resting muscle… Recent reports of improved body composition during weight loss with high-protein, hypocaloric intake diets support the notion of repartitioning of nutrient intake when protein turnover is stimulated.”

11 months ago
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Research papers

Resistance Training in the Treatment of Diabetes and Obesity

Mark Tresierras and Gary Balady (2009).

“Because insulin has an inhibitory effect on β-oxidation, the elevated levels of insulin seen with
insulin resistance may limit the utilization of fat stores and promote weight gain or make weight loss more difficult.”

11 months ago
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Research papers

Dietary Protein for Muscle Hypertrophy

Kevin Tipton and Stuart Phillips (2013).

“The notion that protein must be consumed immediately after exercise to
have an anabolic impact is countered by data from studies on the acute anabolic response of muscle to feeding. MPS and NMPB were similar when EAA
was ingested at 1 and 3 h following resistance exercise.”

11 months ago
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Research papers

The Impact of Exercise and Nutrition on the Regulation of Skeletal Muscle Mass

Chris McGlory, Stephan van Vliet, Tanner Stokes, Bettina Mittendorfer, Stuart M Phillips (2018).

“The amount of muscle mass is determined by coordinated changes in muscle protein synthesis (MPS) and muscle protein breakdown (MPB). Besides protein/amino acid feeding, exercise serves as the other main anabolic stimulus to skeletal muscle. Besides amino acids, protein‐rich foods often also provide a wide spectrum of lipids, vitamins, minerals and other bioactive compounds (growth factors, peptides, miRNAs, etc.) that appear capable of modulating the MPS response upon ingestion.” 

11 months ago
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Research papers

How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution

Brad Schoenfeld and Alan Aragon (2018).

“It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20-25 g of a high-quality protein; anything above this amount is believed to be oxidized for energy or transaminated to form urea and other organic acids. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients. Consumption of slower-acting protein sources, particularly when consumed in combination with other macronutrients, would delay absorption and thus conceivably enhance the utilization of the constituent amino acids.  Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.”

11 months ago
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Research papers

2016 ACSM Joint Position Statement on Nutrition and Athletic Performance

D Travis Thomas, Kelly Anne Erdman, Louise M Burke (2016).

“Athletes need to consume energy that is adequate in amount and timing of intake during periods of high-intensity and/or long duration training to maintain health and maximize training outcomes. Low energy availability can result in unwanted loss of muscle mass; menstrual dysfunction and hormonal disturbances; sub-optimal bone density; an increased risk of fatigue, injury, and illness; impaired adaptation and a prolonged recovery process. Recommendations for protein intake typically range from 1.2–2.0 g/kg BW/d, but have more recently been expressed in terms of the regular spacing of intakes of modest amounts of high quality protein (0.3 g/kg body weight) after exercise and throughout the day. Such intakes can generally be met from food sources. Adequate energy is needed to optimize protein metabolism, and when energy availability is reduced (eg, to reduce body weight/fat), higher protein intakes are needed to support MPS and retention of fat-free mass.”

11 months ago
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Research papers

The Health and Performance Benefits of the Squat, Deadlift, and Bench Press

Luke Del Vecchio, Hays Daewoud, Shannon Green (2018).

“The deadlift is a simple and functional exercise that requires force application and transfer through the entire kinetic chain. The Deadlift involves the simultaneous activation of multiple muscle groups throughout the entire body; this coordinated effort results in a significant amount of stress on the musculoskeletal system that may initiate several different systematic adaptations. Historically, athletes and non‒athletes alike have used deadlift, to strengthen the hip, thigh, and back musculature. The deadlift with its capacity to train some significant muscle groups, functionally, may offer some benefits to both sporting and the performance of some different ADLs.”

11 months ago
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Research papers

2023 NSCA Position Statement on Weightlifting for Sports Performance

Paul Comfort, G. Gregory Haff, Timothy J. Suchomel, Marcos A. Soriano, Kyle C. Pierce,
W. Guy Hornsby, Erin E. Haff, Lesley M. Sommerfield, Shyam Chavda, Stephanie J. Morris,11
Andrew C. Fry, and Michael H. Stone (2023).

“The origins of weightlifting and feats of strength span back to ancient Egypt, China, and Greece, with the introduction of weightlifting into the Olympic Games in 1896. However, it was not until the 1950s that training based on weightlifting was adopted by strength coaches working with team sports and athletics, with weightlifting research in peer-reviewed journals becoming prominent since the 1970s. the ability to manipulate barbell load across the extensive range of weightlifting exercises and their derivatives permits the strength and conditioning coach the opportunity to emphasize the development of strength-speed and speed-strength, as required for the individual athlete. the results of numerous longitudinal studies and subsequent meta-analyses demonstrate the inclusion of weightlifting exercises into strength and conditioning programs results in greater improvements in force-production characteristics and performance in athletic tasks than general resistance training or plyometric training alone.”

11 months ago
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Research papers

Lifting Weights Has a Surprising Effect on Mental Health

Christian Finn (2018).

“Strength training was linked across the board to improvements in depressive symptoms, such as low mood, a loss of interest in activities, and feelings of worthlessness.  Just like a muscle, your brain has the capacity to change itself in response to internal and external influences, a phenomenon known as neuroplasticity. Hormones and hormone-like substances, the production of which is ramped up during exercise, have been shown to cross from the blood into the brain, triggering changes in its structure and function. Some of these changes include the formation of new brain cells, stronger connections between those cells, as well as the creation of new blood vessels, which provide your brain with oxygen and essential nutrients.”

12 months ago
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Research papers

Raising the Bar for Public Health: Resistance Training and Health Benefits

John R. Tyler & Panayotis K. Thanos (2023).

“Research has shown significant improvements in quality of life, anxiety, body image, and stress ratings for strength-trained individuals. Resistance training significantly improved overall cognitive function with a medium effect in healthy and cognitively impaired adults. Resistance training also offers an effective treatment modality for the reduction of PTSD symptomology. Substantial evidence supports the efficacy of resistance training as a valid intervention for reducing adult depressive symptoms.”

12 months ago
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Research papers

So you want to know about strength and conditioning…

Tom Comyns, University of Limerick; Olympian. (2019).

“While the term S&C has been synonymous with elite sports performance, the principles of S&C can be applied to anyone with the goal of improving their fitness, health and wellbeing.”

12 months ago
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Quotes

“Regard your soldiers as your children, and they will follow you into the deepest valleys; look on them as your own beloved sons, and they will stand by you unto death.”

Sun Tzu

12 months ago
Quotes

“Don’t aim for success if you want it; just do what you love and believe in, and it will come naturally.”

David Frost

12 months ago
Quotes

“One way to get the most out of life is to look upon it as an adventure.”

William Feather

12 months ago
Quotes

“Perserverence is not a long race; it is many short races one after the other.”

Walter Elliot

12 months ago
Quotes

“Never be ashamed of your tears. Be proud that you are still natural. Be proud that you can express the inexpressible through your tears.”

Osho

12 months ago
Quotes

“What tribes are, is a very simple concept that goes back 50 million years. It’s about leading people and connecting ideas. And it’s something that people have wanted forever.”

Seth Godin

12 months ago