Dana Ryan PhD, MBA, MA

Ever wonder why fitness headlines can be so confusing? Dive into my latest blog where I break down the crucial diff between correlation & causation in fitness studies. #exercisescience #fitness #NutritionalResearch https://lnkd.in/eZDcbShu

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Is Creatine a supplement you should consider? What we already know about Creatine is that it provides major benefit to recovery, strength, and overall physical performance. More so, supplementing creatine can during physical performance training can increase the amount of intracellular and extracellular water retention which can increase the natural action potentiation within muscle systems. Interestingly enough, recent studies on creatine show that the compound can affect cognitive performance such as memory retrieval, physical and mental aging, and protection against certain neurodegenerative diseases. As more data comes out, it is important to keep creatine on your radar for the sake of well-being and longevity. Check out my article on Creatine where I discuss the role of creatine in both neural and muscular systems, and highlight potential medicinal use within Major Depressive Disorder and Alzheimer's Disease! https://lnkd.in/g-GYvxr7

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5 Universal Nutrition Principles [For more background: https://lnkd.in/eGZYnRuB +++ Yes, nutrition is often confusing, uncertain, and hotly debated. But these principles are indisputable – and often transformative. TYPE 'YES' if you agree 👇 Fitness & Wellbeing Hub @fitnesswellbeinghub #fitnessgoal #peronaltrainerdidcot #fitnessgoals #healthylifestyle

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When our athletes and clients are DEEP into a cut our programming incorporates deloads but also keeps the heavy training IN so they BUILD into their event and prevent muscle loss. Form is KEY👊💪 Top bench press tips Setup1. 💪Place your feet firmly on the floor to create a stable base. Your feet should be flat, and your heels should be pushed into the ground to help drive the lift. 💪Create a strong arch in your lower back. This helps reduce the range of motion and engage more muscles, particularly your lats and upper back. 💪Retract and depress your shoulder blades, pinching them together and down towards your hips. This stabilizes your shoulders and creates a strong pressing platform. 💪Use a medium to wide grip, typically where your forearms are perpendicular to the floor at the bottom of the lift. Grip the bar tightly to activate your forearm muscles and create overall tension. Execution 💪Lower the bar in a controlled manner to the lower part of your chest or upper abdomen. The bar should follow a slightly curved path, not straight up and down. 💪Break the bar by attempting to bend it lowering the weight (external rotation) then spread the bar while pressing up. 💪Engage your legs throughout the lift. Push through your heels as you press the bar up, using leg drive to assist in the lift. 💪Take a deep breath and hold it (bracing your core) as you lower the bar. Exhale forcefully as you press the bar back up. 💪Press the bar explosively back to the starting position, keeping your wrists straight and in line with your forearms. Need help in your training!? Let’s talk #macromillionaire #benchpress

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Beta-Alanine in Endurance and Strength Training In the ever-evolving landscape of sports nutrition, one ingredient has consistently stood out for its remarkable benefits: Beta-alanine. Widely recognized and utilized by athletes and fitness enthusiasts, beta-alanine continues to make significant strides in enhancing performance and endurance. Understanding Beta-Alanine and Saturation Levels: Beta-alanine is a non-essential amino acid that plays a crucial role in the production of carnosine, a compound that helps buffer acid in muscles, thereby reducing fatigue. The key to unlocking its full potential lies in achieving optimal saturation levels in muscle tissue. Research suggests that consistent supplementation over a period of 8 weeks at 2 to 4 grams of beta-alanine per day is necessary to reach these levels, allowing athletes to experience its full benefits. Performance and Endurance Benefits: 1. Improved Athletic Performance: By buffering the acid that accumulates in muscles during high-intensity exercise, beta-alanine helps delay the onset of muscle fatigue, allowing athletes to train harder and longer. 2. Enhanced Muscular Endurance: Whether you're lifting weights, sprinting, or engaging in prolonged physical activities, beta-alanine can significantly improve your endurance, enabling you to maintain peak performance throughout your workout. 3. Increased Training Volume: With reduced fatigue and enhanced endurance, athletes can increase their training volume, leading to greater gains in strength and muscle mass over time. 4. Versatility Across Sports: From endurance sports like cycling and running to high-intensity interval training (HIIT) and strength-based activities, beta-alanine's benefits are universal, making it a valuable addition to any athlete's supplement regimen. In a market often saturated with similar ingredients, beta-alanine remains a standout for its proven efficacy and broad applicability. For those committed to pushing their limits and achieving new heights in their athletic endeavors, beta-alanine is a game-changer. What are your thoughts on beta alanine ? Can you handle paresthesia (the itchy and tingly sensation associated with usage) ? #SportsNutrition #BetaAlanine #PerformanceEnhancement #EnduranceTraining #AthleticPerformance #InnovationInNutrition #FitnessIndustry

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Training shouldn’t just be a tick box exercise, let’s make sure we understand where people need to go and what’s going to get them there. As a trainer you’re responsible for providing the step change in performance.

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Understanding the correct foods to eat before a soccer game is essential to increasing your athlete’s energy stores and maximizing performance on the field. Your athletes do not want to risk choosing the wrong foods that leave them feeling sluggish and heavy during their game (or even worse, with GI upset)! Fueling before a game can seem intimidating, but I am here to help athletes go from under-fueled and confused to confident and powerful on the field. On this week’s blog, I share the important components of a good pre-game meal and some of our RBSN athletes’ favorite meals to try! Read about it here: https://lnkd.in/gkAw3A5H #sportsnutrition #performancenutrition #gameday #pregam #preworkout

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New Blog! Unveiling the Truth: The Only 3 Major Reasons Why Diet Plans and Weight Loss Programs Fail (Hint: Calorie Deficit Isn't One of Them!) In today’s society, getting in shape and weight loss has become a major concern for many individuals. With a plethora of diet plans and weight loss programs available, it is surprising to see the persistent struggle of people trying to shed those extra pounds. While these programs promise quick and effective results, the reality is that most of them fail to deliver sustainable and long-term weight loss. Contrary to popular belief, the main culprit is not calorie deficit. In this blog post, we will explore the three major reasons why most diet plans and weight loss programs fail and unveil the hidden pitfalls that hinder long-term success. https://lnkd.in/gUmhTFhD #DietAntidoteTransformationSystem

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How do athletes make in-game decisions? And, more importantly, how can they train decision making? 🤓 Research psychologist Dr. Gary Klein has studied how high performers make decisions under pressure. 🔁 Based on his analysis of, he published the Recognition-Primed Decision (RPD) model. From it we can better understand HOW athletes' decision making.⛹🏾‍♀️ 🎯 Here is how athletes make decisions according to the RPD model: 1. Athlete's brain perceives the situation (primarily visual) 2. Their brain identifies cues that help them anticipate 3. Their brain recognizes patterns that trigger memories of past experiences 4. Their brain quickly simulates (visualizes) that first move or play to make that comes to mind 5. If the the success rate of the first option is acceptable - they commit to the decision and execute 6. If not, they simulate the next option until a suitable decision is found 📋 By understanding how athletes make decisions under pressure you can create scenarios that teach your athletes how to make game changing decisions as the action unfolds. 📲 For more on this and some of my favorite methods for HOW TO TRAIN decision making, check out the newest release on our blog. 🔗 Link http://pressure.xn--3u8h/ ✅ SHARE/SAVE #athleteperformance #cognitiveperformance #cognitivetraining #neuroscience #decisionmaking #cognition #mentaltraining #unleashyourpotential

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In this week’s Fueling Greatness blog post, I discuss the concept of Strategic Nutrition for athletes, otherwise known as “Periodised Nutrition.” This post delves deep into the intricacies of strategic nutrition for athletes, offering a holistic perspective on key principles, evidence-based strategies, and practical applications. Read the full post online >> https://lnkd.in/efPTuhbD

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How do athletes make in-game decisions? And, more importantly, how can they train decision making? 🤓 Research psychologist Dr. Gary Klein has studied how high performers make decisions under pressure. 🔁 Based on his analysis of, he published the Recognition-Primed Decision (RPD) model. From it we can better understand HOW athletes' decision making.⛹🏾‍♀️ 🎯 Here is how athletes make decisions according to the RPD model: 1. Athlete's brain perceives the situation (primarily visual) 2. Their brain identifies cues that help them anticipate 3. Their brain recognizes patterns that trigger memories of past experiences 4. Their brain quickly simulates (visualizes) that first move or play to make that comes to mind 5. If the the success rate of the first option is acceptable - they commit to the decision and execute 6. If not, they simulate the next option until a suitable decision is found 📋 By understanding how athletes make decisions under pressure you can create scenarios that teach your athletes how to make game changing decisions as the action unfolds. 📲 For more on this and some of my favorite methods for HOW TO TRAIN decision making, check out the newest release on our blog. 🔗 Link http://pressure.xn--3u8h/ ✅ SHARE/SAVE #athleteperformance #cognitiveperformance #cognitivetraining #neuroscience #decisionmaking #cognition #mentaltraining #unleashyourpotential

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Therapeutic Peptides: The Game Changer for Athletes!  #Peptides have become a go-to in the athletic and #biohacking world for their ability to… ✅ Boost performance 🏆 ✅ Stimulate muscle growth 💪 ✅ Improve endurance 🏃‍♂️ ✅ Speed up recovery time ⏱️ ⚠️ But remember, peptides should ALWAYS be used as an adjunct to – not a replacement for – proper nutrition, hydration, #exercise, and recovery/rest. Without a holistic foundation already in place (i.e., a fully optimized lifestyle), peptides will do nothing more than burn a big fat hole in your wallet.  Also, make sure to review WADA’s list of prohibited substances to ensure you don’t get disqualified if you are a competitive college or pro athlete. 🚫 👉🏻 If you’re an athlete seeking new ways to maximize your peak #PhysicalPerformance, check out my article on how therapeutic peptides can take your game to the NEXT LEVEL: https://loom.ly/rGIDHNk

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The Post-Game Eating Guide for Athletes After an intense sports game, your body needs proper nutrition to recover effectively and replenish energy stores. Here's a guide to help you choose the right foods for optimal post-game recovery.

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Cluster Dextrin: Can This Carbohydrate Improve Endurance? . Learn the benefits of Cluster Dextrin, a highly branched cyclic dextrin (carbohydrate) that enhances endurance. Here's how HBCD starch works! .. #clusterdextrin #carbohydrate #carbohydrates #performance #endurance #carb #carbs #workout #athlete #athletes #supplement #supplements #musclegrowth #musclerecovery #workoutperformance #performancecarb

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NEW BLOG POST: Food First Approach in Sports Nutrition But not food only! In the latest Fueling Greatness blog post, I discuss the “Food First” approach to sports nutrition and the importance of striking the right balance between whole foods and evidence-based supplement use to achieve optimal performance and recovery. Read the full post online >> https://lnkd.in/eq5EA8dS

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Athletes understand nutrition and don’t like unwanted advice. Over the course of their career they have been educated about nutrition and chances are a lot of them have completed courses or degrees in sport related topics. However, one of the most frustrating experiences for athletes is receiving unsolicited advice, particularly when it simply reiterates what they already know. When an athlete or client asks me for support on a topic. I initially ask them “what do you already know on this topic”, rather than assuming their level of understanding. This questions sets the scene, helping me to understand their existing knowledge and gaps. This allows me to angle my support to a specific area they want help with ensuring I am providing the individual with useful information and protocols they can incorporate into their routine and add extra knowledge to what they already know. Effective support is not overwhelming the individual with all the information you know nor is it gaslighting them. Rather, by allowing the individual tell and show you what support they need and adapting to their needs often will result in the induvial buying into the support you are offering them and having a sense of ownership. #nutrition #support #sportperformance #nutritionsupport

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New study shows Ashwagandha improves Cognitive Function and Mood! 2024 Study: Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood Link: https://lnkd.in/gjmXZTJE "Conclusion: Results support contentions that ashwagandha supplementation (225 mg) may improve some measures of memory, attention, vigilance, attention, and executive function while decreasing perceptions of tension and fatigue in younger healthy individuals." Clean Machine Cell Block 80 contains KSM-66 Ashwagandha contains 600mg/day of the most research Ashwagandha available! Now even more reasons to make Cell Block 80 part of your daily health regimen: ✓ Increase Testosterone ✓ Bind SHBG and Increase Free Testosterone ✓ Block Testosterone Conversion to both Estrogen & DHT ✓ Reduce Stress/Cortisol ✓ Promote Prostate Health ✓ Brain/Cognitive Health ✓ Mood Health Special thanks Dr. Ralf Jäger, MBA, FISSN for the study.

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