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The Most Researched Performance Enhancer You're Not Taking As a professional in the exercise science field, I've seen countless supplements come and go, but creatine stands out as the most scientifically validated   performance and health enhancer  available. Despite overwhelming evidence of its benefits, myths and misconceptions still prevent many people from leveraging this powerful (and natural) compound. Creatine was first identified in 1832 by a French scientist, but it didn’t become popular as a sports supplement until the 1990s—thanks to Olympic athletes using it to boost performance! In reviewing the research and working with clients, it’s clear that creatine isn't just for bodybuilders - it's a game-changer for anyone seeking improved physical and cognitive performance. In this guide, I'll break down the science behind creatine, dispel common myths , and explain why it might be the most important supplement you're not taking. What Exactly is Creatine?   Creatine is a naturally occurring compound that helps quickly regenerate ATP, the primary energy source for muscle contractions, improving strength, power, and high-intensity exercise performance. It also supports brain energy metabolism, enhancing memory, cognitive function, and mental fatigue resistance. Your body already produces creatine, and you can also get very small amounts of it from foods like meat, fish, and eggs. Physical Performance Benefits Increases muscle strength and power Enhances muscle growth Improves high-intensity exercise performance Accelerates muscle recovery Helps maintain muscle mass during weight loss Cognitive Benefits Improves brain function and memory Potentially reduces neurological disease risk Supports mental clarity and processing speed May help manage depression and brain-related disorders Understanding Water Retention   When you start taking creatine, you might notice a slight gain in weight. This is due to increased water retention in your muscles - not fat gain. This extra intramuscular water aids muscle performance and is a positive component of creatine. Dosage and Safety Recommended daily intake: 3-5 grams ~ 1 flattened tbsp Safest and most studied form: Creatine Monohydrate No significant side effects in healthy individuals Safe for long-term, continuous use Numerous studies have confirmed creatine's safety, even at high doses and over extended periods. Contrary to outdated myths, creatine does not damage kidneys in healthy individuals. Who Should Take Creatine? Athletes and fitness enthusiasts Individuals seeking cognitive enhancement People looking to preserve muscle mass Adults of all ages interested in performance optimization The bottom line: Creatine is safe, effective, and incredibly well-researched. It offers benefits far beyond just muscle building. Stay tuned for my next edition on creatine, where I will take a deeper dive into the cognitive benefits  as well as its specific benefits to Females References: Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. Avgerinos, K. D., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review. Experimental Gerontology, 108, 166-173. Chilibeck, P. D., et al. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 8, 213-226. Candow, D. G., et al. (2015). Low-dose creatine combined with protein during resistance training in older men. Medicine and Science in Sports and Exercise, 47(9), 1987-1995. Smith-Ryan, A. E., et al. (2021). Creatine Supplementation in Women's Health: A Systematic Review. Nutrients, 13(3), 877. By Darwin Anderson (CSCS, CNC, CF-L1, PhD Student)

You're in the gym every week, you're working hard, why not understand how to maximize your efforts? Variations of the bench press: incline, decline, flat, barbell, dumbbell, wide grip, and narrow grip. Each variation provides slightly different stimulus to different muscles. As a fitness professional, I've watched individuals struggle to understand the true mechanics of muscle growth. Despite the abundance of fitness content, the scientific process of building muscle remains a mystery for most. In studying muscle physiology, working with athletes, and translating complex scientific research into actionable strategies, I've learned that muscle growth is a precise, scientifically governed process that anyone can master. In this guide, I'll break down the science of muscle building, demystify hypertrophy, and show you exactly how to optimize your resistance training for maximum muscle growth. What is Muscle Hypertrophy?   Muscle hypertrophy is the scientific term for muscle growth. It occurs when muscle fibers increase in size in response to mechanical stress from resistance training. Benefits of Muscle Building Optimal Muscle Growth Strategies The Muscle Growth Process Recovery is Crucial Benefits of Muscle Building Increased metabolic rate Enhanced insulin sensitivity Improved bone density Better joint protection Reduced injury risk Improved body composition Enhanced cognitive function Increased testosterone and growth hormone production Optimal Muscle Growth Strategies Train each muscle group 2-3 times per week Use progressive overload (gradually increasing weight/reps) Prioritize compound movements (squats, deadlifts, bench press) Aim for 10-20 sets per muscle group weekly Use rep ranges of 6-12 for hypertrophy Ensure adequate protein intake (0.8-1g per lb of body weight) The Muscle Growth Process Mechanical Tension Resistance training creates high levels of physical stress in muscle fibers Triggers cellular signaling that initiates muscle protein synthesis Heavier weights and challenging resistance create more significant muscle tension Metabolic Stress High-volume training creates metabolic byproducts in muscles These byproducts stimulate growth hormone release Causes "pump" sensation during training Muscle Damage and Repair Resistance training causes controlled muscle fiber damage Body repairs damage by creating larger, stronger muscle fibers This adaptation prepares muscles for future stress Recovery is Crucial Muscle growth happens during rest, not during training. Prioritize: 7-9 hours of sleep nightly Proper nutrition Adequate protein intake Hydration Stress management The bottom line: Muscle growth is a scientifically driven process, but it’s not rocket science. Get in the gym consistently, train all your muscles hard at least twice a week, and be intentional with how you recover (sleep, nutrition, stress management). References: Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their applications to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. Mitchell, C. J., et al. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71-77. Radaelli, R., et al. (2015). Low- and high-load resistance training periods: effects on muscle mass and strength gains. Scandinavian Journal of Medicine & Science in Sports, 25(5), 613-621. Staron, R. S., et al. (1994). Skeletal muscle adaptations during early phase of heavy-resistance training in men and women. Journal of Applied Physiology, 76(3), 1247-1255. By Darwin Anderson (CSCS, CNC, CF-L1)

Protein is essential for maintaining and improving overall health, but there's a lot of confusion about how much we need and when we should consume it . In this edition, we'll dive into the research and clear up some common misunderstandings about protein. Sirloin steak has roughly 50g of protein per serving and is one of the most nutrient-dense proteins. As a fitness professional, one of the most common questions I hear is, "How much protein do I need?" I get it - the information out there is overwhelming and often contradictory. Scroll through social media, and you'll find influencers pushing protein shakes every hour, while traditional guidelines suggest surprisingly low amounts that seem impossible for building muscle. Even medical websites can't seem to agree on how much we should eat. In this guide, I'll cut through the confusion and give you the evidence-based information you need to optimize your protein intake - no pseudoscience, no supplement sales pitch, just practical advice you can trust and start using today. Table of Contents: Why Is Protein So Important? How Much Protein Do I Need? Clearing Up Protein Misconceptions Why Is Protein So Important? Protein is an essential nutrient that is the building block for nearly every structure in your body. It's made up of amino acids that are crucial for maintaining and repairing tissues throughout your body. Here's what protein does: Builds and repairs muscle tissue Forms enzymes and hormones Maintains bone health and strength Supports immune system function Keeps your skin, hair, and nails healthy Promotes feelings of fullness and satiety While carbohydrates and fats are your body's primary energy sources, protein's central role is structural and regulatory - it's the foundation for building and maintaining your body's tissues and supporting various biological processes. Getting adequate protein is especially important if you're physically active or looking to maintain or build muscle mass. How Much Protein Do I Need?   While the recommended daily allowance (RDA) for protein is just 0.8 grams per kilogram of body weight, this number is outdated and represents the bare minimum to prevent deficiency – not what's optimal for health, body composition, and performance. Current research strongly supports consuming significantly more protein than the RDA suggests . For optimal health and body composition, aim for: 0.8 to 1 gram of protein per pound of body weight daily For example: if you weigh 150 pounds, shoot for 120-150 grams of protein per day If you weigh 200 pounds, aim for 160-200 grams daily Why aim this high? Because there are virtually no downsides to consuming more protein (assuming you're otherwise healthy), but there are numerous benefits: Better muscle growth and recovery Improved body composition Enhanced satiety and appetite control Preserved muscle mass during weight loss Better bone health as you age Many people worry about eating "too much" protein, but research has consistently shown that high protein intakes are safe for healthy individuals. If anything, most people don't eat enough protein to optimize their health and fitness goals. Start by calculating your target (multiply your body weight in pounds by 0.8-1.0), then work on gradually increasing your protein intake until you reach this range. You might be surprised at how much better you feel when consistently hitting these protein targets! Clearing Up Protein Misconceptions "Too much protein is bad for your kidneys."  This is a persistent myth. Research shows that healthy individuals can safely consume up to 2 grams of protein per kilogram of body weight daily without negatively affecting kidney function. "Protein powders and supplements are necessary to get enough protein."  While protein powders and supplements can be helpful in certain situations, you can absolutely meet your protein needs through whole, nutrient-dense foods like lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds. "I need to space out my protein intake evenly throughout the day."  There is no conclusive evidence that your body can only utilize a certain amount of protein at one time. Consuming protein with each meal and snack is beneficial, but the total daily intake is most important. The bottom line is that protein is essential for your health and well-being. Focus on getting high-quality protein from a variety of whole food sources, and don't be afraid to adjust your intake based on your individual needs and fitness goals. Stay tuned for our next edition, where we'll dive into the science behind resistance training and muscle building! References: Arciero, P. J., Ormsbee, M. J., Gentile, C. L., Nindl, B. C., Brestoff, J. R., & Ruby, M. (2013). Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity, 21(7), 1357-1366. Darling, A. L., Millward, D. J., Torgerson, D. J., Hewitt, C. E., & Lanham-New, S. A. (2009). Dietary protein and bone health: a systematic review and meta-analysis. The American journal of clinical nutrition, 90(6), 1674-1692. Delimaris, I. (2013). Adverse effects associated with protein intake above the recommended dietary allowance for adults. ISRN nutrition, 2013. Garthe, I., Raastad, T., Refsnes, P. E., Koivisto, A., & Sundgot-Borgen, J. (2013). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International journal of sport nutrition and exercise metabolism, 23(3), 208-219. Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 1-20. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S-1329S. Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition, 103(3), 738-746. Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., ... & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876-880. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.

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Parking at 600 Tech Square We offer free and discounted rates for parking with validation in the Technology Square Parking Garage. Tickets are at the front desk of the club. You will need to present the validated ticket upon exiting the garage. The rates are as follows: Before 9am and after 5pm Monday-Friday FREE FOR 2 HOURS Between those times: 0-2 hours: $5.00 2-4 hours: $8.00 4+ hours: $45.00 Please pay at the booth upon exiting the garage. If you have any questions or need assistance please contact our reception staff @ 617-494-8989 or membership@cambridgeathletic.com

The Squash Program The Cambridge Athletic Club at 215 First St is the only public squash club in Cambridge and is regarded as one of the premier squash venues in the Boston area. Our members have won numerous state singles and team championships. The club boasts a well-organized squash program and the best squash pros in the area. Round Robins Squash Round Robins are weekly matches arranged so you can get in hassle-free play. Don't worry about booking courts or finding an opponent– just sign-up and show up. Spaces are limited. To sign-up, text Naji starting at 11AM on the day of the event at 617-821-8040. 📅 SCHEDULE Beginner | Sundays 3-6 PM Intermediate | Mondays 6-7:30 PM Advanced | Mondays 7:30-9 PM *Double court bookings are not allowed.* Book Squash Courts Beginner Clinic The Beginner Clinic offers guided group instruction for the squash player just starting out, or resuming play after a long break. Typical clinics include a combination of shot demonstration, practice drills, and match play. The Beginner Clinic with Naji is offered 1-2 times per month, based on demand, Thursdays from 6:45 - 8:15 PM. Racquet Re-stringing Racquets cost varies depending on the string type. Please contact Naji Khan, Squash Program Director for more information . Our Squash Pros The Khan brothers have each played professional squash for more than 25 years. They now devote their time to teaching beginners and juniors, coaching advanced players, and developing squash programs. They have served as Head Squash Professional at the Harvard Club of Boston, Back Bay Racquet Club, Waverley Oaks Athletic Club, Boston Racquet Club, and Boston Sports Clubs. The Khan brothers come from a long-line of distinguished squash players comprising the world famous “Khan Dynasty of Squash.” The Khan family dominated the sport of squash for decades. The "first family of squash ," as they are known worldwide, have won more championship titles than any family (in any sport) in history. There have been books, countless articles, and even a documentary, “Keep Eye on Ball,” about the family’s rise and dominance of the sport. We are delighted to have had Naji Khan as our squash pro for over 15 years. Naji Khan, Squash Program Director Phone Number: 617-821-8040 Email: squashpro@yahoo.com