Health & Fitness Blog | 1st Phorm

Sep 13, 2019 5 Min Read

Inflammation can cause pain, discomfort, and wreck havoc on your body when not kept in check. Some inflammation is good, but if you have experienced excessive amounts of inflammation or...

1st Phorm Athlete Jenna Fail Drinking Opti-Greens 50

8 IMPORTANT FACTS ABOUT SUPERFOOD POWDERS AND GREEN SUPERFOODS

Sep 08, 2019 5 Min Read

Over the last decade, more and more companies have been throwing around the word “Superfoods” … and it’s become a buzzword inside and outside the fitness industry. But what is...

HOW TO BALANCE HORMONES

Sep 06, 2019 5 Min Read

Hormones play a very important role in the body. Most people know that. But how many of us know exactly what they do? In this article, we’ll talk about what...

IS BONE BROTH BENEFICIAL OR JUST A TREND?

Aug 21, 2019 4 Min Read

Have you heard more people talking about bone broth? Have you ever wondered if it’s any good? In this article, we’ll talk about what bone broth is, what it’s good...

WHAT ARE THE ADVANTAGES OF TAKING A PROBIOTIC?

Aug 02, 2019 5 Min Read

Do you have stomach problems? Are you hoping to boost your metabolism and you strengthen your immune system? If so, you should consider taking probiotics. In this article, we’ll talk...

WHEN IS THE BEST TIME TO TAKE PROBIOTICS?

Jul 27, 2019 5 Min Read

Gut health has become one of the most talked-about topics in nutrition. Probiotics are usually at the center of the conversation. But once people understand what probiotics are, the next...

HOW MUCH SUGAR SHOULD YOU HAVE IN A DAY?

Mar 21, 2019 6 Min Read

More and more we’re learning about how sugar can negatively impact our health. But we know that we still need some sugar in our diet. So how much sugar should...

GETTING RID OF LOVE HANDLES: A HOW-TO GUIDE

Mar 17, 2019 7 Min Read

We call them “love handles,” but everybody hates theirs. So how do you get rid of them? If you’re looking to get rid of your love handles, there’s a […]

WHAT DOES YOUR THYROID DO?

Feb 01, 2019 4 Min Read

Your thyroid is one of the most important glands in your body, but what exactly does it do? In this article, we’ll talk about what your thyroid gland does, what...

WHAT ARE NOOTROPICS? USES, INGREDIENTS, SAFETY, AND HOW THEY WORK

Jan 27, 2019 6 Min Read

We’ve all had days when our brain just feels foggy. Maybe you’re at work and having a hard time focusing on complex tasks. Or maybe you’re training and struggling to...

BEST DIETARY SUPPLEMENTS FOR MEN

Dec 21, 2018 10 Min Read

Men have specific health needs. That should be obvious, but people always forget that. Because of the specific daily nutritional needs that men have, they should not treat all vitamin supplements the...

WHAT IS HYPERTROPHY?

Nov 05, 2018 8 Min Read

If you’re working out to build muscle, you’ve probably heard the term hypertrophy. But what does it actually mean? Why is it so important for your results? Hypertrophy is...

IS CREATINE GOOD OR BAD FOR YOU? BENEFITS & SIDE EFFECTS EXPLAINED

Oct 29, 2018 7 Min Read

Creatine is a pretty hot topic nowadays. It’s one of the most popular supplements out there. I’ve personally been taking it for over 13 years and love it. If you’ve...

WHAT ARE AMINO ACIDS? TYPES, BENEFITS, AND SOURCES

Oct 21, 2018 11 Min Read

Amino acids are the building blocks of protein. Think of them as small molecules that your body uses to build and repair proteins, muscles, and tissues. Amino acids are found...

DO TESTOSTERONE BOOSTERS WORK?

Oct 11, 2018 5 Min Read

Everyone’s heard of testosterone, but there are many misconceptions out there. In this article, we’ll talk about what testosterone is, answer the question of "Do testosterone boosters work?", and share...

HOW MUCH PROTEIN IS IN A BANANA?

Sep 12, 2018 4 Min Read

Have you ever wondered whether bananas were a good source of protein? Wonder no more, In this article, we’ll explain the protein content of bananas as well as their other...

HOW MUCH PROTEIN IS IN AN EGG?

Aug 03, 2018 5 Min Read

Eggs are one of the most common food staples in the world. They can be eaten in a variety of ways on their own but they’re also part of many...

PROTEIN SHAKE TIMING: BEFORE OR AFTER YOUR WORKOUT?

Jul 20, 2018 7 Min Read

If you’re wondering, “Should I drink a protein shake before or after a workout?” just know that you are not alone. This is one of the most common questions people...

WHEN TO TAKE BCAAS: COMPLETE TIMING GUIDE

Jul 15, 2018 6 Min Read

When it comes to supplements, there always seem to be waves of popularity. When new and promising ingredients or formulations hit the market, they are all the hype. Then, when...

SHOULD I TAKE CREATINE BEFORE OR AFTER A WORKOUT?

Jul 13, 2018 8 Min Read

If you’ve been training for any length of time, chances are you’ve heard people talk about creatine. Some swear by it. Others think it’s overrated. So, who’s right?! Well …...

PROTEIN 101: WHY IT MATTERS

Apr 18, 2018 9 Min Read

Protein is a word that gets tossed around a lot in fitness circles, and for good reason. It’s pretty crucial when it comes to any fitness goal, but that’s not...

Supplements 101: The 4 Foundational Supplements

SUPPLEMENTS 101: 4 FOUNDATIONAL SUPPLEMENTS

Apr 15, 2018 15 Min Read

If you're new to the world of nutritional supplements, I'm sure you're beginning to see just how much is out there. From creatine to protein, pre-workout, fat burners, vitamins, and...

ARE YOU A HARDGAINER? READ THIS!

Dec 08, 2017 10 Min Read

Gaining muscle can be hard work even for the best of us, and if you are a hardgainer, it can seem like gaining muscle is pretty much impossible. There are...

Oct 11, 2017 5 Min Read

It's commonly thought that eating more frequently helps burn fat and overall weight. But does it? While it does have health benefits, Dr. Chad Kerksick explains that they may not...

Sep 19, 2017 8 Min Read

Are you curious about the GOMAD diet? Are you looking for a safe, effective way to pack on the pounds? Are you wondering if the GOMAD diet really works? The...

ALCOHOL AND MUSCLE GROWTH: WHAT YOU NEED TO KNOW

Aug 19, 2017 7 Min Read

If you’re serious about building muscle, you’ve probably wondered, “Is drinking alcohol going to ruin my gains?” The short answer is that alcohol can hurt muscle growth, but how much...

HOW MANY MEALS SHOULD I EAT A DAY TO BUILD MUSCLE?

Feb 23, 2017 13 Min Read

If you want to build muscle, your nutrition matters a lot. When it comes to building muscle, this is one of the biggest areas of discussion, too. Many people wonder...

ACCEPT RESPONSIBILITY!

Jan 19, 2017 3 Min Read

I’ve been heavily involved in a world related to exercise, fitness, health, nutrition, etc. for close to 15 years now. Easily one of the biggest beefs I have with people...

HOW MUCH WEIGHT CAN I LOSE IN A MONTH?

Jan 08, 2017 2 Min Read

Ah, the famous question! This is a question that unfortunately there is no exact answer. The good news is that the TransPHORMation Challenge is not a 30 day … 21...

STIMULATE DON’T ANNIHILATE

Dec 26, 2016 2 Min Read

The scientific basis of resistance training and muscle growth (hypertrophy) is fairly straightforward and based on a few key principles: the overload principle, the progression principle and the specificity principle....

FAD DIET FRIDAY – INAUGURAL EDITION

Oct 16, 2015 3 Min Read

Oh the fad diet! A quick fix! The latest concoction or solution to trick your body and lose some of that weight you have been wanting to lose. Many of...

Sep 16, 2015 2 Min Read

“Do I really need to eat 6 meals per day if I want to lose weight?” The short answer is “no” … you don’t. In fact, a few studies have...

Oct 17, 2013 2 Min Read

When and how often should you eat protein? Its a question we hear almost daily. We called on Dr. Chad Kersick to give us the answer.

Oct 17, 2013 2 Min Read

Oxidative stress can occur from a multitude of things, but it turns out Creatine may be able to diminish its effects on the body. Dr. Chad Kersick explains.

USING CARBS AND PROTEIN TO RUN FURTHER

Jun 27, 2013 2 Min Read

For athletes, carbs serve as gas in your fuel tank. But runners typically want to go farther without taking in excessive carbohydrates. This blog looks at the performance differences when...

UNSTABLE SURFACE AND FORCE PRODUCTION

Mar 20, 2013 3 Min Read

While most gyms have more than just bars, machines and dumbbells many trainers today are incorporating balance and stability alongside more traditional exercises. Dr. Chad Kerksic looks at the debate...

Feb 19, 2013 3 Min Read

We all know the sweet sting of muscle soreness that follows an intense workout. But the muscle damage and recovery are a natural part of exercise, but how can you...

LEUCINE IS IMPORTANT, BUT HOW MUCH?

Feb 13, 2013 4 Min Read

When doing your best you also want to know you're getting the best. Leucine is an essential amino acid that scientists are researching to find the impact it has on...

Feb 11, 2013 4 Min Read

We all know the saying 'Just Do It'... but there is more insight in these 3 words than most. Dr Chad Kerksick looks at breaking down a goal by starting...

Jan 08, 2013 3 Min Read

Tired of the same old workout, or frustrated with the 'New Years' crowd that packs all the equipment you like to use? Ever tried Kettlebells? This study, interpreted by Dr...

STUDIES POUR IN EXAMINING BETA-ALANINE

Dec 27, 2012 3 Min Read

Beta-Alanine has recently become a buzz word in the supplement world. More studies are being done and the effects on the human body are being explored. But the question is...

Nov 29, 2012 5 Min Read

We've all found ourselves with a few extra hours between meals and no protein shake around. So what do you do? Dr. Chad Kerksick deciphers some studies that look at...

Nov 19, 2012 2 Min Read

While much research and time has been devoted to post-workout nutrition research, studies of intake before and during resistance training aren't as common. Dr. Chad Kerksick looks at the importance...

Nov 08, 2012 5 Min Read

Thanks to advancements in science, long gone are the days of choking down raw eggs in order to see muscle growth and results. But today when it comes to what...

MAKING CARDIO ENJOYABLE

Oct 25, 2012 4 Min Read

Cardio, enjoyable? May seem like a typo to many of you, but Dr Chad Kerksick discusses a recent study that has shown implementing a new style of cardio can actually...

IS IT IMPORTANT TO MEASURE METABOLISM?

Oct 08, 2012 3 Min Read

You hear the word 'Metabolism' a lot, but what does it really mean and how do you measure your own? A great indicator, whether your dieting or not, Dr. Chad...

Sep 24, 2012 4 Min Read

Resistance training is key to building muscle and strength, but varying your intensity & repetition can lead to different outcomes. In this article by Dr. Chad Kerksick, learn to calculate...

IS SOY PROTEIN BETTER FOR WOMEN?

Sep 20, 2012 6 Min Read

Soy versus milk protein? It depends on what you're end goal is. Both have overall health benefits, but when combined with exercise and resistance training they can deliver different outcomes....

Sep 03, 2012 5 Min Read

Dr Chad Kerksick looks at the different types of Whey Protein, what they are comprised of, and how studies have shown that use of whey protein can increase strength and...

Jun 29, 2012 4 Min Read

We've all heard of resting between sets, but have you ever tried resting between reps? Dr. Chad Kerksick looks at the use of short rest periods between reps and the...

ARE GREEN POWDERS GOOD FOR YOU?

1st Phorm Supplement, Fitness, & Nutrition Articles