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.comBlogger1519999tag:blogger.com,1999:blog-4447249123519658347.post-81665521072986451252014-10-13T13:15:00.000+02:002014-10-13T14:33:54.904+02:00Sodium Bicarbonate (NaHCO3) Increases PGC1-A & Speeds Up Mitochondrial Adaptation - HIIT + Bicarb = Perfect Match
Study suggests, significant increases in mitochondrial builder PGC1-a with HIIT + bicarbonate
If this is not your first visit to the SuppVersity, I am confident you've read about the ergogenic effects of sodium bicarbonate aka baking soda before. If you haven't here is the short version: Sodium bicarbonate will act as a systemic acid buffer during workouts. That's in contrast to beta-alanine Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72095844553438525652013-04-15T17:10:00.001+02:002015-06-15T09:58:27.336+02:00Shock Your Calves to Grow Stronger & Recover Faster: $650 EMS Device Works. Is it Really Worth the Money?
You will have heard about "calf shocker" routines, but would you have imagined that it takes electro shocks?
I don't know how often I've been writing about the truth and fallacy of the good old saying "no pain, no gain", here at the SuppVersity. And while it certainly has its merit for the faint-hearted, the notion that "pain" will entail "gain" is fallacious, also because it suggests that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76643284848037879972013-04-08T17:54:00.000+02:002013-04-08T17:56:04.447+02:00Antioxidants For Lazy Rodents: Alpha Lipoic Acid + CoQ10 + Vitamin E Work Mitochondrial Wonders On Untrained Female Mice... And ONLY On Untrained Female Mice!
ACE!? Are alpha lipoic acid, coQ10 and vitamin E good for them or not?
With all the bad press on anti-oxidants, you could actually get the impression that performance and longevity should be a function of the amount of oxidative stress you're exposed to.
Despite the fact that this hypothesis may have it's merit, the "True or False" item on the negative side effects of eccentric training Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88980156733343987572013-01-25T18:21:00.000+01:002013-01-25T18:23:59.952+01:00Science Round-Up Seconds: Optimal Health & Fitness Best Promoted W/ Intense Exercise. News on PUFAs & Thyroid Metabolism. Manganese the Anti-Sugar Glue Mineral!?
There may be a hitherto overlooked "enzymatic connection" between low thyroid function (spec. "low T3 syndrome" or starvation-/overtraining-induced reductions in thyroid levels) and "insufficient" levels of the long-chain varieties of both, omega-3 (EPA, DHA), as well as omega-6 (GLA, ARA) fatty acids.
I must admit that Carl & I did much to my own surprise cover more ground than I thought 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-6099837419132687702012-10-31T19:44:00.001+01:002012-10-31T19:47:31.897+01:00Cardio & Weights - Mutual Exclusives or Synergists? Two New Studies Suggest: Cardio "Before" and After Workouts Offers More Benefits Than Downsides for Strength & Mass
Could "cardio" really be more than just a necessary evil on your way to a physique like this?
Yesterday testosterone booster (see "Capsaicin or 28-OB...") and today already the next "bro favorite": The never ending debate about "cardio and weights" (or should I rather write "cardio vs. weights"). If you are no newcomer to the SuppVersity you will be aware that this is not the first time, we Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54559266908315905972012-10-08T18:40:00.001+02:002012-12-23T19:26:31.828+01:008x Increase in "Mitochondria Building" Protein PGC1-Alpha W/ Medium Intensity Exercise in Glycogen Depleted Elite(!) Cyclists: Training Revolution or Recipe for Disaster?
With only 2-7x increases in PGC1-alpha expression HIIT seems to lag behind compared to this "eat low, train low, gain high" strategy, but not every protein essay that glitters in the petri dish will turn into Olympic Gold in the real world ;-)
As a diligent student of the SuppVersity you should by now have at least a preliminary understanding of how the adaptive machine you call your "body" Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72937705177042063002012-09-17T18:26:00.000+02:002015-04-13T12:02:46.143+02:00Anabolic Workouts Revisited - Testosterone, GH, Prolactin & Co: Differential Effects of Workout Type, Volume, Density
Ronnie Coleman is just one of the pros who trained with crazily high volume and weights - is that the way to go, or does it require too many "supplements"?
"What's the most anabolic form of training?" To answer that
question we would actually have to initially define how we are planning
to measure "anabolism". If we go by the more or less confuted paradigm that the
immediate hormonal Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19585807133406385672012-07-20T17:41:00.001+02:002012-07-20T17:41:57.932+02:00Build a Bigger Mitochondrial Engine and Double Your Endurance With Chitooligosaccharides! Glucosamine Mix from Chitosan Acts on Sirt1 & AMPK, Similar to Resveratrol
Figure 1: Glucosamine composition of the chitooligosaccharide used in the study (data adapted from Jeong. 2012).
Usually I try to avoid this term, as it seems to imply that there is, or at least soon will be a pill that would allow you to stay the lazy bastard you are now and still make it into your old age, healthy lean, attractive and vigorous, but in this case the word "exercise mimetic" isAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35758966922739305192012-07-07T16:40:00.002+02:002012-09-24T07:50:23.286+02:00On Short Notice: EPO Reduces Mitochondrial Biogenesis, Excess Zinc Raises BP + Impairs Insulin Clearance, ALA + UDCA "Cure" NAFDL, Earthing, Estrogen & Your Heart ...
Image 1: 2h of earthing would certainly solve this problem just as they seem to reduce the risk of developing blood clots, by the way (see below)
I thought I could try something new today and just give you a brief research update on stuff that would otherwise not necessarily make it to the SuppVersity, because it is not really worth writing a whole blogpost on it. Please make sure you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48132106581935727332012-06-30T16:26:00.001+02:002012-08-15T14:04:42.562+02:00Fat Content Per Energy Drink 0g, Body Fat Gain Per Energy Drink 18g! Human Trial Confirms: +1kg of Body Fat in 4 Weeks From Less than 2x Energy Drinks per Day!
Image 1 (NYC Dept. of Health & Mental Hygiene): The words on this poster from a 2009 campaign in the NY subway must be taken literally!
There is a reason for me to always begin my "dietary advice" with the statement "there is NO WAY that you ever again drink any soft, energy drinks or fruit juices on a daily basis". And though I would not have needed a study to confirm skipping, lemonade, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48932610021969188892012-06-24T16:54:00.001+02:002012-06-24T16:54:39.886+02:00Resveratrol from 100l of 1994 Pinot Noir Could Increase Fat Oxidation by 71%, Strength by 18-58% and Endurance by 20% - At Least, If You Could Afford and Drink It Every Day!
Image 1: Itadori (Japanese Knotweed) and selected varieties of red wine are the best yet vastly 'underdosed' sources of resveratrol (see red box, below)
At least in rodents, resveratrol, the red-wine polyphenol, has been shown to act as an exercise mimetic, exerting profound effects on PGC-alpha expression which protect muscle from wasting due to mechanical unloading (also know as extreme Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21322451108540728062012-01-23T17:55:00.000+01:002012-01-23T17:55:17.542+01:00Is There a Silky Way to a Leaner, Healthier You? BPI Sports Introduces the First Silk Protein Supplement to the Market
Image 1: I wonder whether the silk worms, themselves, aren't a "highly anabolic" source of dietary protein as well... for the time being, BPI (and I assume a handful of soon to follow copy cats) rely on their produce, though.
If you have been following the protein supplement market over the last couple of years, you will certainly have noticed that, flavoring and packaging aside, most productsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58127236156510284642012-01-21T17:37:00.001+01:002012-01-22T06:27:05.517+01:00If a High Fat Diet was a Pill, the Lay Press Would Celebrate it as "Exercise in a Pill": Two days on High Fat Diet Increase the Activity of Irisin Releasing Transcription Factor PGC1-α
Image 1: If a high fat diet was a patentable pill, I guess BigPharma would already be selling it.
It's crazy, whenever I go to the groceries, there are new products popping up with colorful slogans like "fat free", "diet", "particularly low in fat", "fat reduced", "only 0.1%" etc. What is yet all the more disturbing is that these products are "placed" right next to a more recent "invention" ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com