Strength and Conditioning Knowledge Center

One of the biggest concerns when starting to improve our diet as athletes is calculating our nutritional requirements. These must be in accordance with our objectives, both at the level of body composition and performance and, if possible, guided by a professional who understands the needs of the sport we practice. Today we know that …

Strength training has often been understood as a really hard workout, with very high loads and a very high effort character, but the evidence has long been gained from those slogans as the “No pain, no gain”,  which have done so much damage to the world of training. This more traditional load percentage-based workout, which …

Muscle mass gain and strength gain are one of the most sought-after qualities by those who want to see the best physique, achieve better marks in their respective sports modalities or improve their health. You may have tried different types of workouts, but you haven’t noticed any muscle mass gains. In this article we will …

Abstract: Altitude training is something that the vast majority of society is unaware of. If you follow cycling, you know that athletes who live in Colombia, Bolivia or Peru usually have very good personal records in cycling. This is partly because they have grown up at an altitude well above average. This increase in altitude …

Following these phases will generate an increase in your  weightlifting capacity and will increase your specific performance in your sport. Probably, if you follow these phases independently you would not achieve the same results. Within a preparation program for any type of sport you will mainly find two phases. The first phase (the general preparation …

Exercise has become one of the main variables that determine the current and future health status of the population (1, 2). In the same way, nutrition is presented as a key in the longevity process and in the physical and metabolic well-being of our society (3, 4). This “new” science aims to analyze the effect …

It is common to temporarily suffer from muscle cramps during exercise for professional athletes, at the end of exercise or at any other time of the day. It is generally assumed to be normal due to exertion or simply not given any importance, but what if they are a sign that you are not doing …

Caffeine is one of the most useful and possibly underrated supplements for any type of professional or hobby athlete. The activation effect that we achieve through simple coffee is well known, but do you know the differences between coffee and caffeine supplementation? Do you know the moderate use of caffeine by athletes? Do you know …

In recent decades, the stress of large cities, the socio-political conditions of our country and an economy that falters every two by three, has caused society to experience certain behavioral and emotional changes that can affect the quality of Athletes Sleep. Sleep has been and is one of our most animal conditions. The hours of …

In recent years, dietary trends, and research have been directed towards the practice of fasting as an essential strategy for the search for health and also for performance. We know that fasting is a tool that, when used well, can help in a multitude of situations but that when seeking to improve performance, most of …

Recovery strategies and techniques Normally we talk a lot about training and nutrition. We search how to progress and perform more than ever and we investigate until we find articles with a reliable base and get the most out of it, both for our athletes and for our own workouts. Training and nutrition are two …

Intermittent fasting is a protocol in which we restrict food intake for a certain period of time. But can intermittent fasting for athletes improve sports performance? In general, we all fast between 7 and 9 hours of sleep at night, but when we talk about intermittent fasting, we are referring to periods longer than 12 …