Learn and Get Inspired

So, can you do large amounts of cardio and grow muscle at the same time? There are many who believe that running will kill strength and muscle gains. However, I have experienced that by leveraging nutrition and maximizing recovery you can successfully grow muscle and train for long-distance running at the same time. The most important factors in muscle growth are calorie surplus and consuming enough protein. For starters, a surplus of 200-400 calories along with 1 gram of protein per pound of body weight is a promising way to ensure growth. While training for my first marathon my total...

Whether you are new to lifting and exercise or are a seasoned athlete, the chances are you’ve heard about Creatine. Maybe you’re thinking of experimenting with it yourself. Afterall, it’s supposed to be able to boost your work capacity and muscle output – all of which naturally lead to good things for your athletic performance and physique. But maybe you don’t know the whole picture of what supplementing with Creatine can do for you, how much dosage to take, and what some potential side effects are. Well, you’re in luck! I’m here to shine a bright light on all of...

Whether you’re an aspiring Crossfitter, a kickboxing junkie, or the reigning golf champion at your club, you’re an athlete – through and through. Sports is a big part of your life, and you strive for your best performance. Ask any athlete, in any sport, what it takes to excel, and you’ll likely hear weightlifting, conditioning and practice. Some may say instruction, nutrition or even persistence. There probably won’t be many who mention sleep and recovery. While sleep is essential for everyone, athletes absolutely must have quality sleep to meet the physical and mental demands of their sport. From the recreational...

All this while, we have been told to hydrate ourselves during and after our workouts, but did you know that just water isn’t enough? Read on to find out why you need carbohydrate supplements. Hello Summertime! With summer approaching, the heat is awaiting us! This means, more sweat, more electrolyte depletion, and you guessed it, exhaustion during workouts! How do you properly fuel and hydrate your workouts to combat this exhaustion you ask? Well, we have the answers here at Ten Performance. First, I want to dive into carbs – the proper name being carbohydrates. When we breakdown the word...