|Adelfo Cerame Jr. after winning his weight class, the overall and the pro-card (leave him a message).|
Adelfo Cerame Jr. did eventually win his well deserved pro-card at the Wheelchair Nationals in Florida, yesterday. - True!
Ok, I have to admit that this may have been too easy with the picture of Adelfo holding the trophies for his weight class and the overall in his hands on the right, but it was the best way to include this important news "seamlessly" *rofl* into today's SuppVersity article.
You want some more difficult stuff? Well, let's see what you know about tea, coffee, MCTs and heated soy bean oil, then.
Caffeine (probably) is the main stroke protectant in coffee and teaTrue. As a recent study from the Universidade Federal de Santa Maria in Brazil clearly indicates, the "bad" caffeine is at least one, if not the main anti-oxidants that's responsible for the neuroprotective effects of coffee, tea and co (Souza. 2013).
|Caffeine is also part of the classic CCC fat loss stack (learn more)|
What you should keep in mind, though, is the fact that Souza et al. used a dosage that was way lower than the amount of caffeine the average stim-junkie is consuming. It is thus not unlikely (in fact it is quite the opposite ;-) that we are dealing with a hormetic effect that occurs at human equivalent doses of 0.97mg/kg (~1 small cup of coffee) and turn against you when you escalate the doses to four or five MonterBullDrinks(TM) per day... I mean, the mere willingness of spending money on products like this goes to show you that drinking them compromises people's brain function, doesn't it? No, well I guess you have to reread the "Fat Content Per Energy Drink 0g. Fat Gain Per Energy Drink Drink 18g Study", then (reread it).
Most recent epidemiological human data supports these findings
And in case you don't believe this was relevant, check out the latest study in Stroke, in which Kokubo et al. which does not only confirm the stroke protective effects of green tea and coffee (Kokubo. 2013), but also yields some insights into what may be the "optimal" intake. After all, it takes 2x more green tea to achieve the effect you get from >2x cups of coffee per day, which is another hint at caffeine as the major driving force behind the anti-stroke effects of tea and coffee. Why? Well a large cup of Starbucks' green tea has 80mg of caffeine, the same amount of their regular coffee has roughly 290mg of caffeine in it.
Eating tons of medium chain triglycerides (MCTs) will make you lean
|Are we, or rather you, my American friend eating too much fat or simply the wrong type of fats? According to a study that was in the SuppVersity news in Nov. 2012, it's the latter the "SAD Diet Has the Optimal Ratio to Induce Diabesity" (learn more)|
Moreover, in the aforementioned study that was published in the American Jorunal of Nutrition roughly 14 years ago the postprandial total energy expenditure was already only 3% higher after the MCT meal in the first week. And it's not only that this advantage disappeared within the next 7 days, the respiratory ratio, a measure of the ratio of carbohydrate to fat oxidation, total fatty acid oxidation and carbohydrate oxidation were also identical in the 32% MCT and 32% LCT diets (both diets contained additional 8% of fat from other sources).
But what about all the other research?
While the transient benefits of the MCT feeding on energy expenditure alone are unlikely to have practical relevance there are a good handful of trials, which show some real world benefits in various dieting scenarios. Unfortunately, they are usually too short (Alexandrou. 2007), compare MCTs to beef tallow & co only diets, observe increases in fatty oxidation, which don't translate into changes in body composition (St-Onge. 2003), or have the subjects in the control group use relatively fragile control oils, such as olive oil for frying and cooking (St-Onge. 2008).
Accordingly, you should not be too surprised that the latest review of the effects of dietary intake of medium chain triglycerides on body composition, energy expenditure and satiety concludes: "
If you go through the list of studies included in the review there are a couple other interesting patterns emerging: (a) the effects - if there were any - originated from the gut (mostly greater satiety effects), (b) if there were effects on body composition those often reached statistical significance in the obese individuals, only, (c) the benefits were more pronounced the less the subjects ate (esp. on those 800kcal hunger diets), (d) when the control was not nasty corn oil, or saturated long chain triglycerides (Atkins diet style), the effects were non-existent.
"In the present review it was possible to verify that data related to increased satiety after consumption of MCT are quite controversial. Most studies showed no significant difference as to increased satiety and/or satiation related to lipid consumption. [...] A relevant fact in the lack of consensus among the studies concerns the large variation in the amount of MCT provided in different studies due to lack of reference values for a minimum, ideal and maximum consumption in literature. Moreover, there isn’t enough to long-term studies to identify either beneficial effects or potential harmful effects." (Souza. 2013)
Curried Carrot Soup w/ coconut oil certainly qualifies as a good food choice, also bc. it's made with coconut oil, not plain MCTs (more).
So, if your are lean, your current diet is balanced and your main fat source is neither corn oil nor beef tallow, the chances that you will be better off with expensive MCT oils than with a couple of spoons of coconut oil in your diet probably border zero. You see, it's just as so often not so much about "adding something in", as it is about leaving something else out / replacing it with a better food choice.
Soy bean oil offers a shortcut to metabolic disease even in the absence of obesityTrue. I guess that this "true or false" item was actually way too easy to answer, but the recently published study by Potu et al. is simply too intriguing not to add it to the huge heap of existing evidence that the overabundance of "healthy" polyunsaturated fats from purportedly healthy plant oils is a major contributer to the fat mess we are dealing with.
|Figure 2: Effects of 16 weeks on non-heated and heated soybean oil diets rodent food intake, weight gain and body fat (EWAT & IWAT) levels (Penumetcha. 2013)|
Thats it for today! Ok, I guess that was too easy, as well. Still, it's true and I hope you enjoyed the last week and are already looking forward to the next week of exercise and nutrition science news here at the SuppVersity.
In the mean time you can kill some time by surfing over to the Suppversity Facebook Wall, where you will find news such as
Even if you align them like that, it is at least debatable whether capped fish oil is much more natural than the structurally modified 16 -carbon saturated fatty acid tetradecylthioacetic acid (TTA). And the usefulness of the longterm use of both remains questionable (learn more).
- Muscular imbalances commonly overlooked factor in lower extremity sports injuries -- Scientists observe significant relationship of the coordination between muscle strength (ankle plantar flexor/ dorsi flexor), (hip addactor/abdactor), (knee flexor/ extensor) with muscle injuries (read more)
- Arteriosclerosis is not a "neolithic" disease that occurred with the advent of agriculture -- Lancet paper debunks the myth of the "agricultural origin" of atherosclerosis (read more)
- Alexandrou E, Herzberg GR, White MD. High-level medium-chain triglyceride feeding and energy expenditure in normal-weight women. Can J Physiol Pharmacol. 2007 May;85(5):507-13.
- Kokubo Y, Iso H, Saito I, Yamagishi K, Yatsuya H, Ishihara J, Inoue M, Tsugane S. The Impact of Green Tea and Coffee Consumption on the Reduced Risk of Stroke Incidence in Japanese Population: The Japan Public Health Center-Based Study Cohort. Stroke. 2013 Mar 14.
- Rego Costa AC, Rosado EL, Soares-Mota M. Influence of the dietary intake of medium chain triglycerides on body composition, energy expenditure and satiety: a systematic review. Nutr Hosp. 2012 Jan-Feb;27(1):103-8.
- Souza MA, Mota BC, Gerbatin RR, Rodrigues FS, Castro M, Fighera MR, Royes LF. Antioxidant activity elicited by low dose of caffeine attenuates pentylenetetrazol-induced seizures and oxidative damage in rats. Neurochem Int. 2013 Feb 26.
- St-Onge MP, Bourque C, Jones PJ, Ross R, Parsons WE. Medium- versus long-chain triglycerides for 27 days increases fat oxidation and energy expenditure without resulting in changes in body composition in overweight women. Int J Obes Relat Metab Disord. 2003 Jan;27(1):95-102.
- St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008 Mar;87(3):621-6.
- White MD, Papamandjaris AA, Jones PJ. Enhanced postprandial energy expenditure with medium-chain fatty acid feeding is attenuated after 14 d in premenopausal women. Am J Clin Nutr. 1999 May;69(5):883-9.