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.comBlogger41125tag:blogger.com,1999:blog-4447249123519658347.post-4382843202676665032016-06-11T03:41:00.001+02:002016-06-11T04:12:48.570+02:00Your Post-Workout Testosterone Levels Can Predict Your Gains - Study Takes Novel Approach to the T ↔ Muscle Link
GainZ - Are they all about T and we just didn't do the right statistical tests in previous studies to realize that?
Only recently one of the longstanding "truths" of protein anabolism has been busted (learn why the acute muscle protein synthesis response matters more than prev. thought). And now, a new paper in the Journal of Strength and Conditioning Research (Mangine. 2016), appears to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68289551918319788272015-12-21T06:31:00.002+01:002015-12-21T06:42:06.858+01:00Tribulus is Good for Something: 1.25 g/day Modulate IGF-1 Availability and Alleviate Muscle Damage While Promoting Anaerobic Performance of Intensely Trained Male Boxers
Tribulus terrestris extracts - While the boxing gloved protect a boxers fists from damage, the TT extracts may protect his muscle. Recent study yields surprising results and insights into the performance enhancing effects of TT and why it may have failed to work in previous studies.
Yes, it's (a) not a rodent study, (b) published in a peer-reviewed journal, (c) not sponsored by a supplement Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7581974240375788542015-06-23T15:48:00.000+02:002015-06-23T15:55:44.030+02:00Tryptophan, an Overlooked Natural "Anabolic"? Increased Follistatin (Myostatin Inhibitor), mTOR, and IGF-1 In-Vitro and In-Vivo Shed a Whole New Light on Serotonin Precursor
Poultry is high in tryptophan and so is spirulina, cod, soy beans, parmesan and pork. They all have higher tryptophan contents than turkey. So, it doesn't always have to be poultry ;-)
As a SuppVersity reader you know that "[n]utrition plays a key role in the maintenance of muscle and bone mass, and dietary protein deficiency has in particular been associated with catabolism of both Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25673525619516100502015-03-01T11:56:00.000+01:002015-03-01T11:56:28.752+01:00More Evidence That Myostatin is an Important Inhibitor of Diet and Exercise Induced Muscle Gains in You & Me
Is myostatin relevant for mass monsters only, or for normal trainees, as well ?
We all know the freakish images of myostatin negative animals. We all know about the heavily marketed, but scientifically not proven myostatin inhibitors. But do we also know that myostatin is actually a major inhibitor of skeletal muscle growth in the average trainee?
I am not sure, but a recent study from the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55748630026846539532015-01-08T14:55:00.000+01:002015-01-27T05:39:38.693+01:00Exercise Research Update: Sprints for Endurance Athletes, Bench vs. Band-Assisted Push Up, HIIT in Hypoxia, Stiff-Legged Deadlifts vs. Leg Curls + 5 Add. Recent Studies
If you want the latest in strength and conditioning research, today's SuppVersity article is for you!
I am not sure if you are following belong to the readership of the Journal of Strength & Conditioning Research. As a SuppVersity reader you have yet read your share of analyses and interpretations of data from studies that have been published in this journal.
Usually, only two to three Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-9655540096252681122014-06-28T14:50:00.000+02:002014-06-28T14:50:32.439+02:00Ecdysterone: Supplemental Non-Starter or Estrogen-Driven Muscle Builder? Phytoecdysteroid Builds Rodent Muscles, But the Devil's in the Details - "Growth" ≠ "Mass Gains"
Estrogens are not for women, only!?
If you asked me the above question a day ago, I would have answered "supplemental non-starter"; and while I still believe that the corresponding products are useless ripoffs, a recent study, Maria Kristina Parr and colleagues from the German Sport University, the Freie Universität Berlin, the , Beijing University of Chinese Medicine, the Central Institute ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90622789489280268872014-04-16T17:02:00.002+02:002014-04-16T17:02:28.036+02:00News Quickie: Vitamin D Could Increase IGF-1 Delivery to the Muscle. Plus: Ergogenic Juicing For Ultra-Marathoners
Marathon de Sable ➯ Tomato juice
It's about time for another quickie, a news quickie about exercise & supplementation, about vitamin D and tomato juice... actually it's rather about tomato juice, a special carbohydrate + protein bar and the notorious "Gatorate(R)-ish" carbohydrate supplement every endurance athlete believes he must be taking. But let's be honest, who cares about tomato Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28552555919545673442014-03-13T16:01:00.001+01:002014-03-13T16:05:46.361+01:00Endocrine Side-Effects of Athletic Competition: Is Power Lifting for Pussies and Canoeing for Real Men? Sports Specific Hormone Profiles - Cause or Coincidence?
With only one female power lifter and fewer female athletes for all sports, I didn't copy the hardly legible data for them, as well.
Some of you will remember the sneak peak of the results of a recent study designed to measure the "profile of hormones in a group of elite athletes" I gave you on Facebook a couple of days ago (read more). In case you do belong to the >4,500 people who alreadyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38931443116779925732014-02-22T15:07:00.000+01:002014-02-22T15:17:00.347+01:00High Protein Diets Don't Counter Anti-Anabolic Effects of Low Energy Intake: 29% Reduction in Free Testosterone, -16% IGF-1 With 40% Energy Deficit Despite 2.4g/kg Protein
Melt the belly, keep the muscle - a decent amount of protein is key, but more ain't more and as a recent study shows: This has nothing to do with hormones.
If you are no newbie to the SuppVersity you will be aware that there is no way to escape the "anti-anabolic" effects of suboptimal energy intakes. You will also know that protein catabolism cannot be countered by the ingestion of extra Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4440370805621203242014-02-20T18:20:00.000+01:002014-02-20T18:20:06.146+01:002-3g of Betaine Per Day Double Your IGF-1 & Reduce Your Body Fat-% By 19%!? Plus: Spermine Gets Fat Rodents Lean in 4 Weeks + 29 Common(!) High Spermine Foods.
They "take" spermine everyday!
This may not look like it, but today's SuppVersity post contains a hell lot of information about an amino acid you do know and a polyamine you probably don't know yet.
When you'll be done with the article, the latter will change and one or the other will probably start googling the words "spermine bulk powder" or "spermine buy" and thus disregard the advice I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41137754849588842662014-02-16T15:15:00.001+01:002014-02-16T15:17:35.365+01:00There is Such a Thing As Overtraining, Beware! When IGF-1, MyoD & Myogenin Plummet and MAFbx Gnaws Away Your Muscles, It'll Already be Too Late to Acknowledge
Overtraining is real and it's blocking future and reversing past gains.
I am well aware that somewhere out there in the broscientific spheres of the pseudo-experts on the various bulletin boards of a world people call the Internet statements like "there is no overtraining, just undereating" are not uncommon. And in fact, there is a certain connection between the effects / symptoms we usually Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41676293741969978022014-01-09T16:29:00.001+01:002015-01-22T18:40:47.129+01:00True or False - High or Low Protein Intakes Have Profound Influence on Testosterone, SHBG, Estrogen, Cortisol & Co?
We are what we eat! Acknowledged, but does this also go for your hormones and different in protein intakes? Let's have another look at the contemporarily available research to figure that out.
In recent study in the International Journal of Sport Nutrition and Exercise Metabolism a group of researchers from the Faculty of Physical Education and Recreation at the University of Alberta reports:Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48197527981142202892013-10-12T16:26:00.000+02:002013-10-12T16:26:39.509+02:00IL-6 - True Muscle Builder or Just a Measure of Workout Intensity? Plus: If Testosterone Does Not Matter, Why Does the Androgen Receptor Density Make a Difference?
No matter how close we look, the influence of previous, i.e. GH, IGF-1 and testosterone, as well as novel, i.e. IL-6 and AR expression, potentially growth promoting suspects remains elusive.
SuppVersity readers know, there is more to "inflammation" than the average mass media article will make you believe. The same "bad cytokines" that will decrease your insulin sensitivity, make you sick and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34998700678635894202013-09-07T16:10:00.000+02:002013-09-07T16:10:24.371+02:00The Intracrine Effects of Anabolic Steroids - Metanolone Promotes Stretch-Induced Intramuscular MGF Expression
Arnold's workout regimen are known to generate a hell lot of wear and tear and actually this could be part of his success formula.
I have to admit that the increase in intra-cellular MGF production is probably not the only, but certainly a new and very important pathway by which anabolic steroids "actively" promote muscle growth. According to a recent study from the Department of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80880022905264383112013-03-18T17:52:00.002+01:002013-03-18T18:37:36.629+01:00Carnitine as Repartitioning Agent? IGF-1, p-AKT & mTOR Up, Catabolic Proteins Down + 7% Improvement in Lean- to Total Mass Ratio W/ HED of 1-1.5 of Carnitine/Day
It won't spare you the sweat, but carnitine could make it even more worthwhile by ramping up the anabolic and shutting down the catabolic signals.
Until 2006 l-carnitine has been known as a fat-burner, an in-effective fat-burner and an expensive and pretty useless supplement (depending on whom you were asking). Then, in July 2006, Kraemer et al. published a paper (a human study, above all!) inAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30562388860485160842013-03-02T16:42:00.001+01:002013-03-03T12:03:54.963+01:00BPA & Phtalate News for the Plasti-Nation. The Endocrine Contribution to Muscle Growth. Magnesium & Testosterone Increase in Parallel. Anabolic Vibes on the Lat Pull & More
You still have a couple of milli- or centimeter too much on your waistline? Let's hope this spring will provide ample time to work out in the sun, after all that's the energizing way to work out, something even virtual reality indoor exercise cannot compete with (Plante. 2006)
The SuppVersity figure of the week is "90". That was the average total amount of sunshine hours we got here in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26405706949841263852012-12-31T15:24:00.000+01:002014-07-17T08:27:41.868+02:00Exercise Round-Up: HIIT Prevents Angina; Stretching Reduces IGF-1 & Strength Gains; Cardio + Weights Lower TNF-Alpha; Protein Doesn't Works W/ Glucose Depletion; Polarization More Effective Than Threshold Training
That's (hopefully) not the way you want to "kick off" your year 2013, is it? So keep the booze at bay and party away, tonight ;-)
There are three things of which I would hope that they are on the top ranks in the things you are planning to do in 2013. And aside from proposing to your girlfriend, becoming a parent, graduating from whatever you are currently studying and keeping or, in the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26379006053229888452012-12-09T16:42:00.000+01:002012-12-09T19:08:56.614+01:00The IGF-1 Promoting, Myostatin Reducing, Muscle Building Effects of PGC-1 α-4: What It Does and Why Doing Cardio Before Weights Appears to Promote It's Expression
Warning: Reading this article won't make you look like Phil Heath over night.
As announced yesterday, I am about to get back to the study on PGC-1 alpha-4, the protein Carl Lanore and I talked about in the last installment of the SuppVersity Science Round-Up on Thursday. Since I am not going to simply repeat everything I already said during the show here, I suggest you download the podcast andAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40554236208087831962012-12-07T20:36:00.001+01:002012-12-08T04:48:58.905+01:00Science Round-Up Seconds: PGC-1 Alpha 4 Unlocks Muscle Growth, Alpha Lipoic Acid & Dietary N-6 Overload, Aspirin & Other NSAIDs Your Liver & Overall Mortality
Myotubes under the microscope - vehicle (top, normal size), clenbuterol (+100% protein content, middle), clenbuterol + PGC1a4 inhibition (+50% protein content, bottom)
Actually I would hope that you have by now already listened to yesterday's installment of the SuppVersity Science Round-Up. If you did, you are one of a group of highly privileged trainees who already knows why not all Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5311939678484060012012-10-23T18:30:00.001+02:002012-10-23T18:30:52.315+02:00When Rodents Squat, Scientists Gain Insights into How Muscles Grow. IGF-1 Response to Exercise Does Matter - Locally, not Systemically, of Course!
You want to build big wheels? Look no further get yourself the "Squat T-Bar" with integrated 15mA electrical 'motivator' (Aguiar. 2012)
"A rodent study investigating strength workouts?" Yeah, I know it does not sound like that would be in any ways news-worthy, but if you take a look at the image on the right, you will immediately realize: This study is different! Instead of using a treadmill Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30023468010908677702012-10-06T17:27:00.000+02:002012-10-07T09:12:30.328+02:00Broccoli No Superfood? Female Orgasm, What's It Good For? Can Piperine Make You Lean? Skinfold Thickness, An Exact Indicator of Insulin Sensitivity? Exercise, Cortisol, BDNF, Fatigue, IGF, Pollution, NOPE, EGCG & More!
Alberto Contador almost certainly wouldn't benefit from the use of a nitrate supplement.
17 seconds and 5 watts! Those are the SuppVersity figures of the week and the performance "increases" which were associated with the consumption of either 0.5 L nitrate-boosting beetroot (BR) juice over a 0.5 L placebo (PLA) drink with blackcurrant juice during time trials and repeated maximal sprints, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6839124332739346982012-09-20T17:18:00.001+02:002012-09-20T17:18:38.589+02:00Trimethylglycine aka Betaine Sets the Anabolic Stage for Increased Muscle Growth: Higher IGF-1 & Lower Cortisol - Statistically Significant, but Physiologically (Ir-)Relevant?
Figure 1: Betaine content (in mg/100g) in some common food items (data based on Craig. 2004). Makes me wonder if Popeye ate wheat germ as well or whether he was celiac and stuck to spinach to get his daily dose of pro-anabolic betaine?
Trimethylglycine (TMG) the sciency name for a molecule most of you probably know by the name "betaine" is actually no longer a new-comer to the supplement sceneAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6469788630362231362012-07-14T16:41:00.000+02:002016-01-25T05:15:31.269+01:00On Short Notice: 15% Stronger With Kineso Tapes, HIIT With 30-20-10, Combined Training vs. Diabetes, Coffee vs. Scars, Peanuts & Pregnancy, Phosphate & Insulin + More!
Image 1: You like it fast? Then the novel SuppVersity column SuppVersity "On Short Notice" is right for you. So don't forget to bookmark, subscribe to the RSS feed or the email updates (see bottom right of the page) or simply start following me on facebook and/or twitter
Actually I am quite happy that most of you liked last Saturday's first installment of SuppVersity "On Short Notice" - it Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54128225215419295032012-03-21T17:55:00.002+01:002012-03-22T08:38:47.960+01:00Three is More Than One: Higher Volume Increases Strength Gains in Legs, and Satellite Cell Recruitment and Fiber Size in Legs & Traps. Plus: Data on Myostatin, IGF1, MGF & Co.
Image 1: The green dots that are crowding left and right from the blue myonucleus are the satellite cells (Hanssen. 2012)
In case you are not really sure what a "satellite cell" is and why
you should care abouts it's "recruitment", you have probably missed the
Intermittent Thoughts on Building Muscle series and should get
into detention. Otherwise, here is the news: In a study that has beenAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76104211954780661892012-01-29T17:17:00.000+01:002017-06-29T02:26:33.679+02:00Intermittent Thoughts on Building Muscle: A Preliminary Conclusion - Exercise, mTOR/AKT/MAPK, IGF-1, Testosterone, Estrogen, DHT, Nutrition, Supps & Sleep
Image 1: Arnold obviously is flabbergast that neither of the factors mentioned in the title of this blogpost was necessary to build the impressive physique of the Arnold statue which now stands in front of the Schwarzenegger Museum.
I don't know if some of you have seen it, but on January 3, 2012, ScienceDaily published a brief news-item titled "How work tells muscles to grow". It relates to aAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com