tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger2419999tag:blogger.com,1999:blog-4447249123519658347.post-67279212047198591222020-02-23T03:33:00.001+01:002020-02-23T03:41:59.384+01:00'Spiking' (not Replacing) Suboptimal Amounts of #Whey With #EAAs Yields Increase in Net Protein Balance, Yet not(!) Protein Synthesis in Muscle - Acute Response Study
You will probably have read about the results of this recent study from the University of Arkansas for Medical Sciences elsewhere already - hopefully in an article that applied the same rigorous scrutiny as this one.
"Wait: EAAs are better than whey?" If that's your overgeneralized and essentially wrong (there was no comparison of EAA vs. Whey, but one of EAA+whey vs. whey 😎) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71956106651178944522016-09-21T17:14:00.001+02:002016-09-21T17:20:13.169+02:00Accelerated Muscle Repair and Function W/ 10-15g High Leucine EAA Supplement | Shouldn't Whey do the Same?
Would it be advisable to switch from the large scoop with protein (red) to the small one with (EAAs) or take both? That's a question today's SuppVersity article may help you to answer on your own.
Yes, leucine stimulates mTOR; but no, on its own, it is not going to build muscle, significantly accelerate muscle repair and function. Why's that? Well, your muscles are not made of leucine Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19294387686286101982016-08-27T07:10:00.000+02:002016-08-27T07:10:14.728+02:0010g/d BCAA Sign. Affect Gut Tenants & Metabolites - Is This the Reason for Good or Bad Effects of BCAA Supplements?
One major problem with all the "gut microbiome"-research is that we're still having a hard time predicting the health outcomes of specific changes in the total and relative numbers of bacteria.
I have to admit that the last posts about BCAAs, here at SuppVersity.com, were mostly "bad news" for BCAA guzzlers, not because I am biased or like to rant, but simply due to the fact that theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36010065559868482562015-10-19T14:30:00.000+02:002015-10-19T14:47:21.370+02:00Load Carrying Cardio Doesn't Affect Muscle Protein Flux While Intra-Workout EAA Reduces Protein Breakdown and Bumps Nitrogen Balance From Zero to Plus 50µmol/kg/h
While this picture shows loaded cardio in its most beautiful form, the study investigated loaded cardio on the treadmill and compared it (for questionable reasons) to non-loaded cardio on a stationary bike and guess what: Both burn the same amount of muscle - NET: Zero!
Carrying a (heavy) load during cardio? Sounds dumb? Well, that's however, how the real world looks like. Not just soldiers Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24509071537821476672014-12-12T16:08:00.002+01:002014-12-12T16:26:06.831+01:00No Advantage of Bolus Ingestion of EAAs in Young Men!? Cereal Bread Not Better for Weight Control. Saturated Fat & the Heart. Plus: Serine for Your Weekend Alcohol Binge!
The "muscle full effect" indicates you don't have to consume 4 scoops at once.
With the publication of the latest issue of The Journal of Nutrition came a handful of interesting scientific papers I will briefly introduce in today's SuppVersity Nutrition Science Update.
The corresponding studies deal with the link of saturated fat to heart disease (Puaschitz. 2014), the effects of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60119492492494361292014-12-03T16:29:00.000+01:002014-12-03T16:33:56.335+01:00Whey Protein Alone Won't Cover the EAA Requirements of Hard Working Athletes, Study Says. Plus: US Whey More Digestible & 88% Higher in Leucine than Brazilian Whey
Not all protein supplements are created equal. And this goes for whey supplements from different countries, too.
In their accepted manuscript for LWT - Food Science and Technology, Cristine Couto Almeida and her colleagues write: "When the calculated AAS and PDCAAS based on the suggestion for adult athletes were considered, both [US & Brazilian whey protein] supplements exhibited Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55736250069188464732014-11-04T15:12:00.000+01:002014-11-04T15:53:22.526+01:00Milk, a Glucose Uptake Promoter That's More Than the Sum of Its Parts. Plus: HICA & HMB in Yogurt. How Much EAA in Your Protein? Raw Milk Does not Cure Lactose Intolerance
Milk is one of the few foods that are advertized by celebrities that could actually be good for you (photo from the "Got Milk" campaign)
I hope you are not fed up with milk and dairy, yet, because today's SuppVersity short news have a ton of it. What exactly?
Well, after taking a closer look at the surprisingly high amount of HICA and the comparatively small amount of HMB in yogurt and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6885407849974721762014-01-31T15:14:00.004+01:002014-01-31T18:02:37.810+01:00It Does Matter How You Spread Your Protein Intake - 30% Higher 24h Protein Synthesis with 30g+ Protein per Meal
Today's SuppVersity News will provide you with "confirmation" rather than "innovation", I suppose
With my recent article on the non-existance of protein-related osteoporosis (read more) and the short news post about the unique satiating effects of protein snacks (read more), there's been quite some protein lovin' here at the SuppVersity as of late. Usually, I would try to avoid having yet Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75693265480478996332013-12-30T15:38:00.002+01:002013-12-30T15:38:52.086+01:0022g High EAA (6g) Protein + 36g CHO Pre- / Intra-Workout Boost Fat Oxidation & PWO Resting(!) Energy Expenditure
I don't doubt that you can do that, too!
It does sound awkward: If you mix Twinlab: Amino Fuel (22 g protein - 6 g essential amino acids | L-phenylalanine: 633 mg; Lvaline: 781 mg; L-tryptophan: 133 mg; L-threonine: 679 mg;
L-isoleucine: 565 mg; L-methionine: 292 mg, L-histidine:
282 mg; L-leucine: 1350 mg; L-lysine: 1449 mg) with a regular sports recovery drink that contains 36g of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3732363551708661372013-10-05T16:10:00.000+02:002013-10-06T06:49:25.014+02:00Leucine & Phenylalanine Enriched YoYo-Diets Ameliorate Fat Gain, Protect Muscle & Maintain T4→T3 Conversion
Too little leucine & phenylalanine in O.'s diet?
Actually it is quite counter-intuitive that the "YoYo"-diets competitive boydbuilders adhere to (diet vs. bulking phase) are capable of producing such amazing physiques. I mean, when Mr. and Mrs. Average "diet down" and "bulk", the result will usually be neither aesthetic nor healthy, right?
A recent study from the University of Sao Paulo Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28796224556689992562013-08-09T16:09:00.003+02:002013-08-10T05:57:31.799+02:00The Neurotransmitter Depleting Effects of Branched Chain Amino Acids (BCAAs) and Their Potential Ergolytic, Anxiogenic & Depressive Downstream Effects
Oh yes, this will happen despite if not because you've taken large amounts of BCAA before the workout.
Usually you don't put the cart before the horse, but I guess you won't mind if I do so and postpone a summary of the information on magnesium from yesterday's installment of the Science Round-Up to tomorrow, when this means that we are going to take care of the "BCAA crisis" today.
Ok, maybeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63700264182332935342012-12-19T17:09:00.000+01:002015-03-15T04:20:44.956+01:00Fat Loss Principles That Work: 10g+ of EAAs W/ Every Meal. Do Energetic Costs of Protein Synthesis Trigger the Effect?
EAAs beyond whey: It may not necessarily look like this, but this salad (repicecorner) is an EAA power horse with cheddar cheese (25% protein, 0.49 EAA / P ratio), tuna (in oil, 29%, 0.45) and kidney beans (9%, 0.45). You see, it does not always have to be chicken breasts or whey to get beyond the 10g+ EAA threshold, I have repeatedly suggested as one of the fundamental rules of dieting Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62586171774477964992012-08-11T18:42:00.001+02:002012-08-11T18:42:36.067+02:00On Short Notice: PWO EAA Supps for Young & Old, Indoor Pools & Low Testosterone, Life-Savingly Low T3/rT3 Ratios, Copper-Zinc-Manganese, Lifting for Prostate Health +More
Image 1: It's neither just as much, nor just as serious, but I would still venture the guess that it will take you more than 30s to digest today's installment of "On Short Notice" - despite the fact that the new format has no lengthy "short news", anymore ;-)
For this installment of "On Short Notice" I have decided to go a somewhat different route than before: Originally, the first post you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83783232338586708342012-06-17T16:28:00.000+02:002012-06-21T09:00:29.291+02:0080% Greater Protein Synthesis 3-5h After Workout: 20g+ PWO Protein Threshold Holds. Spiking Lower Amounts With Leucine or EAAs Will Still Yield Sub-Optimal Results
Image 1: Milk (proteins) are not just leucine or EAA - try doing that with half the amount of free-form aminos in water - the results will certainly be "suboptimal", I can vouch for that ;-)
It has been a while since the last study from Stuart Phillips group at the McMaster University has made it to the SuppVersity news. Their latest publication does yet have the potential to pour oil onAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19424646830551988422012-06-15T17:18:00.000+02:002012-06-15T17:20:30.863+02:00New Role for Glutamine in Protein Synthesis? Study Suggests Direct Effects on Mammalian Target of Rapamycin (mTOR) - EAAs Alone Won't Produce Optimal Results
Image 1 (Pumping Iron): The guy in the middle, obviously no one else than the Austrian Oak, took glutamine, the rest of the guys forgot about it in all the craze about leucine... no, just kiddin' ;-) Still, someone who trains like Arnold, is probably most likely to benefit from additional l-glutamine
After all those bad news about allegedly effective supplements, I thought it may be about timeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66130855888170461432012-06-03T17:12:00.000+02:002012-06-03T17:12:10.747+02:00Whey More Insulinogenic Than White Bread: Insulin Spike is Mediated by GIP Secretion in the Gut & Effect of EAAs on the Pancreas + Why Whey is Still the Better Choice
Image 1: Peter Czerwinski, aka Furious Pete, certainly did not care about the pro-insulinogenic effects of whey, when he ate 900g of it within 3:30min, click here to watch his record (Furios Pete, 2010)
Among muscle heads and physical culturists, alike, whey protein has become almost synonymous with building slabs of lean muscle.What many of the protein fans - especially the low carbers - tendAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75935733065335446812012-05-28T16:50:00.000+02:002012-05-28T18:38:27.543+02:00Essential Amino Acids Stimulate Muscle Glucose Uptake by Exponentiating Insulin's Effect on GLUT4 Expression
Image 1: High EAA smoothies are a good, high sugar one a very bad idea
Scientists from the Exercise Physiology and Metabolism Laboratory at the Department of Kinesiology and Health of the University of University of Texas at Austin, the Abbott Laboratories in Columbus, Ohio, and the Taipei Sports University in Taipaie, Taiwan, report in one of their latest papers that the administration of an Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18704425092533998842011-12-28T14:58:00.000+01:002011-12-28T16:53:36.350+01:00Leucine, Citrulline or a Non-Essential Amino Acid Mix - Which Amino Acid(s) are Most Effective in Preventing Muscle Loss During an 18h (Intermittent) Fast?
Image 1: If Chris, "the Techician", Aceto's usually well-informed sources are right and the former Mr Olympia Jay Cutler is currently trying to lose muscle (I heard him say that on Heavy Muscle Radio), Cutler would be ill advised if he ingested ~20g of non-essential amino acids during and / or in-between extended fasts and hours of arduous low-intensity cardio sessions (img MuscleTech)
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68966953171574866892011-12-05T15:31:00.001+01:002011-12-05T17:18:56.929+01:00Branched Chain Amino Magic: Study Takes Another Step Towards a Better Understanding of the Anabolic & Anticatabolic Effects of BCAAs and Their Essential Cousins
Image 1: Without the other essential amino acids (EAAs), the branched chain amino acids, leucine, isoleucine and valine (BCAAs) have nothing to "build" your muscle from ;-)
Usually, I do not get very excited, when I hit upon another study into the "protein-synthetic response" that is triggered by the ingestion of branched chain amino acids (BCAAs). I mean, let's be honest... we all know that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37211589562331936392011-11-07T17:37:00.001+01:002011-11-07T17:42:00.502+01:00VPX Pre- & Post-Workout Nutrition Gets "Sponsored" Scientific Approval: +4% Lean Mass, -6% Body Fat, +13% Upper and +21% Lower Body Strength in 29 Days
Image 1: Supplemental double-whammy. VPX' now
"scientifically proven" pre- & postworkout products
This is one of those cases, where I cannot decide whether I should applaud VPX or just shake my head... the scientist in me says: "Hey, you know how that is - with a research grant from the government cutting edge science is impossible, especially if you want to investigate something as 'Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83683025234129288782011-08-01T16:10:00.005+02:002011-08-01T16:15:16.423+02:00The Muscle Building Magic of Additional(!) Leucine: 1.68g Leucine in Your Intra-Workout EAA Mixture is Good, Twice the Amount is 33% Better, Though!
Image 1: Buying L-Leucine in bulk can save a lot of money; plus, it gives you the advantage of being
able to adapt the leucine to EAA ratio, whenever you read about new study results on the SuppVersity ;-)
.
I don't know if I can actually call it 'news', when I tell you that intra-workout consumption of the branched-chain amino acid leucine will help you build muscle, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52761324714546623612011-05-06T02:56:00.018+02:002011-05-06T02:56:00.329+02:00Whey or Casein? Pre- or Post Workout Protein? Insights into Peri-Workout Nutrition from Small Scale Study in Elderly People Bring Milk Back onto the RadarYou already read it in the title of this post: The following data comes from a small scale study (Dideriksen. 2011) in elderly people. Those, who listened to my dissertation on how reliable science is (aired on Carl Lenore's Super Human Radio on Wednesday, 20 April 2011), will know that a small number of participants from what one may call a "special population", in this case 15 elderly men and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6298147018687775322010-08-02T04:00:00.004+02:002010-08-02T04:00:01.727+02:00Whey Still the Most Effective Protein SupplementWhey protein is a staple in every body builders supplementation routine, nevertheless supplement companies try over and over to convince gymrats (from the "bro" to the "pro") that using one of their fancy new amino acid products or alternative protein sources would be superior to a cheap and reliable whey isolate. An international team of scientists (Hulmi. 2010) has now reviewed the latest Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40876045261517859472010-07-27T06:10:00.000+02:002010-07-27T06:10:00.241+02:00Getting Old? Try Some HMB Against Loss of Lean Body MassWhile the effectiveness of the leucine metabolite b-hydroxy-b-methylbutyrate (HMB) in athletes is debatable, its usefulness in geriatric scenarios becomes more and more obvious. On July, 2 2010, Kim et.al. (Kim. 2010) presented the results of a study investigating the effect of HMB (0.46 g/kg/d, similar to 6 g/d in humans) to old rats for 16 wks prior to being sacrificed. The beneficial effectsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com