Does putting in some cardio time after a weight training session delay your recovery? A study published in the International Journal of Sports Medicine attempts to answer that question by comparing the effects of both types of training to an aerobic training session lasting equally as long.

If you're watching what you eat, you already know that all fats are not the same. There's the 'good' poly- and monounsaturated versus the 'bad' saturated and trans fats. The same is true of carbohydrates, where you have slow-burning carbs from whole grains versus the rapidly digesting simple sugars that can create energy spikes and crashes. A study published in the journal Nutritional Neuroscience suggests varying your protein intake can be beneficial to mood and brain chemistry. 

If your regular workout time is a couple of hours after dinner, here's a suggestion for your pre-workout meal that might help reduce the potentially damaging effects of free radicals. A study published in theBritish Journal of Nutrition suggests consuming watercress, the aquatic perennial member of the cabbage family of leafy green vegetables, can maximize the benefits of high-intensity exercise.

There are plenty of strategies for increasing the amount of weight you can bench press. A study published in the International Journal of Sports Medicine offers an easy to use tip for upping your bench by as much as 10% in just 3 weeks. 

Fats get a bad rap most of the time, especially during those last few months of Spring which is beach body crunch time. But not all fat is bad. Your body actually needs essential fatty acids for a wide range of metabolic functions, and a study published in The American Journal of Clinical Nutrition has potentially uncovered an interesting side benefit.

Whey protein digests rapidly and micellar casein takes a lot longer to be broken down into its amino acid subcomponents. Both types of protein have their place in the supplementation strategies of hard-training adults, but a study presented at Experimental Biology 2012 suggests an alternative. 

If you're a regular at the gym and understand the importance fast-acting whey protein can make in exercise recovery, you've no doubt noticed price increases on popular whey proteins like Gold Standard 100% Whey. An article by Jim Stoppani Ph.D. published on Muscle & Fitness magazine's website helps explain the economics of whey pricing.

In the Fall/Winter 2011 edition of our True Strength magazine, an article on Team ON Athlete Mike Senica detailed the weight room work this stock car driver put in to effectively control a 3,400 pound vehicle traveling at 200 MPH for several hours. A study published in the Journal of Strength and Conditioning Research shows a direct correlation between upper body strength and winning performance. 

If you'll be coaching or recruiting for a recreational league this season, a study published in the British Journal of Sports Medicine offers scientific insight into building a winning team. An analysis of 2,692 World Cup rugby players who participated in matches between 1987 and 2007 showed that taller backs and heavier forwards was a winning combination – especially when these position players represented the bulk of a team's experience.

Summer's almost here. So how's that New Year's weight loss resolution coming? If you aren't as close to attaining your ideal physique as you'd like to be, let's plan out a short term diet strategy to help you close the gap.