Daniel Berglind, PhD

Review: squats 🏋️are safe, great for building muscle 💪 and can improve athletic performance 🤸⛹️‍♀️ - just do them 👍 mdpi.com/2076-3417/14/5…

☕️ caffeine intake (3mg/kg) enhances: ☑️muscular strength/power at 75%- 90%1RM ☑️back squat performance at 65%1RM ☑️counteracting morning declines at 25%1RM pubmed.ncbi.nlm.nih.gov/40478455/

Meta-analysis: many want to exercise, few actually do so - the overall intention-behaviour gap is 47.6% 🧠 🏋️: pubmed.ncbi.nlm.nih.gov/37460164/

Systematic review: resistance training 🏋️ can enhance badminton 🏸 performance, particularly in high-intensity scenarios like offensive strokes and rapid directional changes: frontiersin.org/journals/physi…

RCT: 24h with: 1️⃣ 15 kcal/kg FFM/d( 1,6 g CHO/kg FFM) 2️⃣ 45 kcal/kg (4,7 g CHO/kg) 3️⃣ 75 kcal/kg (7,8 g CHO/kg) ➡️ no effect on strength/power (mid-thigh pull, vertical jump), sprint capacity (wingate test) or cognitive performance (stroop test): pubmed.ncbi.nlm.nih.gov/39809231/

There ate strong longitudinal associations between gains in muscle mass 💪 and strength after resistance training 🏋️: journals.lww.com/acsm-msse/abst…

3 different diets: for 5 weeks: 1️⃣ High cholesterol (600 mg), low sat fat (6%) – 2 egg 🥚/day 2️⃣ Low cholesterol (300 mg), high sat fat (12%) – no egg ➡️ Saturated fat (2) not dietary cholesterol (1) elevates LDL cholesterol: pubmed.ncbi.nlm.nih.gov/40339906/

Review: The metabolic costs of goal-directed cognition (thinking 🧠 hard) are only 5% greater than the ongoing costs of resting neural activity and homeostasis: sciencedirect.com/science/articl…

Review: creatine 💊 supplementation in older adults 👵 leads to improvements in: ☑️ muscle size 💪 ☑️muscle strength🏋️ ☑️bone thickness 🦴 ☑️functional ability🤸 ☑️glucose kinetics ☑️cognition and memory 🧠 tandfonline.com/doi/full/10.10…

To maximize core activation during shoulder press: ☑️ use standing exercises vs. seated exercises ☑️ use unilateral exercises vs. bilateral exercises link.springer.com/article/10.100…

🏋️ trained males can experience significant muscle growth and strength adaptations 💪while maintaining their previous weekly set volume: journals.physiology.org/doi/full/10.11…

🥛 protein powders provide the best efficiency in the balance between the true value of their protein efficiency 💪and environmental impacts 🌳: mdpi.com/2071-1050/11/1…

Meta-analysis: Protein timing 🥛 ⏰ does not importantly modify exercise-induced 🏋️changes in lean body mass💪: pubmed.ncbi.nlm.nih.gov/40647175/

🏃‍♀️‍➡️ when the distance of a single running session exceeded 10% of the longest run undertaken in the last 30 days ➡️ 130% increase in the rate of running-related overuse injury 🤕: pubmed.ncbi.nlm.nih.gov/40623829/

Review: Skeletal muscle 💪 improves nutrient delivery, nutrient transport into a cell, and subsequent storage to help improve insulin sensitivity: ahajournals.org/doi/10.1161/CI…

Moderate consumption of beer (2 🍺/day) 5 days/week does not blunt the positive effect of 10-week HIIT 🚴‍♀️: pubmed.ncbi.nlm.nih.gov/31018614/

🏋️ The deadlift does NOT result in greater muscle damage and recovery time than the squat and bench press: pubmed.ncbi.nlm.nih.gov/30779596/

Systematic review: 🏋️strength training during pregnancy 🤰 can: ☑️mitigate excessive weight gain ☑️alleviate low back and sciatic pain ☑️enhance mood ☑️improve health-related quality of life pubmed.ncbi.nlm.nih.gov/40230063/

🏋️ squat training, jump training, and their combination seem to be equally effective in improving jump and sprint performance: journals.lww.com/nsca-jscr/abst…

A Delphi consensus on stretching 🙆‍♀️: ☑️ improve range of motion, both acutely and chronically ☑️ inefficient as a post-exercise recovery strategy ☑️ does not reduce overall injury risk ☑️ may produce small effects on strength gains and muscle hypertrophy sciencedirect.com/science/articl…