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.comBlogger5819999tag:blogger.com,1999:blog-4447249123519658347.post-6112705570406482152019-07-07T11:31:00.001+02:002019-07-07T12:32:34.040+02:00Intermittent Fasting in Trained Women Adds Same Amount of Muscle, Strips Extra Body Fat (4-6%) | No Effect of HMB
HMB did matter, but not significantly; and fasted training was not involved in the extra-fat loss and improvement in body composition.
While it has long been discussed if serious gainz are even possible on time-restricted feeding regimen, such as classic 'intermittent fasting', SuppVersity readers have known for years that "New 'Lean Gains' Study Confirms: IF Gets Athletes Lean & Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4956898425724866302019-05-25T01:57:00.001+02:002019-05-25T02:02:43.856+02:00Will Adding 100mg of GABA to Your Whey Turn You into GH-ulk? RCT Finds 10x Higher Total Lean Mass Gainz, BUT...
Sometimes study results just seem too good to be true... I mean, who cares about total lean (including organ) mass when everything you can show off: strength, arms, and legs didn't grow appropriately? You don't? Well, the study is still interesting. Or did you anticipate that, in young-to-middle-aged training noobs GABA probably has to be cycled to keep its effects on growth hormone (GH)?
I'veAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72487571020855069732019-05-15T14:41:00.001+02:002019-05-15T14:51:21.831+02:00Calories Count, but Steps Count Too! From 10 to 5k Steps/d W/Out Effect on Body Composition if Energy Intake is Mildly Reduced | Unlike Fatness, the Fitness Worsens, Though
Trust me, once you try to match your intake to your alleged expenditure via apps and trackers you WILL fail if you're also working out regularly - so don't extrapolate the results to: "Oh, I'll just have that Pizza + IceCream, I burned 1,000kcal extra in the gym, I can afford it" - you can't out-exercise overeating!
Those of you who're friends with me on Facebook may have seen the link I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88640981873255297632018-07-17T05:41:00.001+02:002018-07-17T05:49:41.348+02:00The Ketogenic Diet & Your Gains: Study Shows Body Comp. Benefits (Fat ↓), but Decreased Muscle Gains, However...
Unfortunately, the authors do not report what exactly (foods) the subjects ate.
I am pretty sure you will already have seen the results of Salvador Vargas' recent study in the Journal of the International Society of Sports Nutrition elsewhere, there are good reasons for me to still address what the authors claim was the first study to determine "if following a KD Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31771853879814866872017-11-11T07:59:00.002+01:002017-11-12T05:29:04.561+01:00Cold Water Immersion Blunts PWO Cell Swelling | 12mg Capsaicin Boost 1.5k TT Running Performance, Reduce RPE | BIA Underestimates Athlete's Body Fat-% by up to 10%
If you want to show off your "guns" cold water immersion (CWI) may be counterproductive in the short- and long-run. In the hours and days after the workout, you'll miss the swelling, over weeks you'll blunt 'ur gainz.
No, today's article is not about the effects of cold water on a man's "most personal parts". Rather than that, it's - at least in parts - about the latest study from the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57960444160670801102017-10-06T01:41:00.000+02:002017-10-06T01:52:58.922+02:00New Form of Chromium Boosts Protein-Induced Increase in Protein Synthesis Even W/ High Intakes | Plus: Novel Whey Isolate W/ Increased Potency (20:27) - #ISSN17 Special IV/IV
The "Crispy Cauliflower Pizza (low-carb, high protein, high fiber, gluten-free)" from Honey What's Cooking will 26g of protein to what can become >4g protein/kg per day for 2 years without triggering measurable ill health effects on kidney, liver, or bone (Ellerbroeck 2017).
Even with this final installment of the #ISSN'17 series, I haven't addressed all the interesting presentations the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33534835371916935762016-10-03T04:00:00.000+02:002016-10-15T11:56:04.272+02:00Licorice Flavonoid Oil - More Muscle, Less Fat in 16-Week RCT W/ Human Subjects W/ Only 300 mg of LFO per Day
I know this will disappoint you, but as of now, it seems as if licorice would help you burn the invisible visceral fat, only. That's healthy(-ier) than subcutaneous fat loss, but probably not how you get from lean 15% to ripped 5% body fat.
In the fitness industry, licorice doesn't have a good reputation. While many report astonishing benefits of licorice extract when they recover from Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84523777035434231212016-01-05T06:06:00.001+01:002016-01-05T07:54:17.114+01:00First Study to Provide Evidence Creatine HCL Could Beat Monohydrate as a Muscle Builder and Fat Shredder, BUT...
"Dude, that better be creatine HCL in dat drink of yours, because..." - bullshit, no?
I have to admit that I still have my doubts about the reproducibility and practical significance of the results, but since the authors declare that they have no competing interests, I think it is worth taking a look at what is the first (and only) study to suggest that any of the bazillion allegedly "superiorAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50921246632461232342015-10-08T13:53:00.000+02:002016-01-12T17:33:27.726+01:00Resistance Training, Not Starving Yourself or "Cardio" is Key to Successful Fat (!) Loss -- Metabolic Stress Appears to Determine Improvements in Body Composition & Health
Just look at the guys surrounding you, girls. How on earth will you get bulky if they are training like maniacs and still look like size-zero bans?
"Overfat", that's a term scientists use to refer to obese, but more importantly over- or even normal-weight people who are still carrying exuberant amounts of body fat around. In a recent meta-analysis, James E. Clark from the Manchester Community Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16284886553914907692015-09-12T16:53:00.000+02:002016-11-21T05:08:33.462+01:00Whey vs. Casein - Casein-Exclusive Increase in GLUT-4 Expression Beats Whey's Insulinogenic Effect // Creatine Builds Legs of Young & Old, Rookie & Pro, BB & Cyclist
If you drink "old school" protein shakes with milk and eggs, you don't have to worry if casein or whey is better on hypercaloric diets ;-)
Creatine, whey and - at least optionally - casein are on the list of "must have" supplements for anyone who has been following a solid workout routine a decent high(er) protein diet for a year or longer. And even though this makes any news study on one of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38625911537284240102015-07-14T16:06:00.000+02:002015-07-14T16:28:54.113+02:00Three Days on Pasta, Muffin & Bread Diet (84% CHO) = 1kg Add. Lean Mass and a Sign. Trend for Decreased Fat Mass
Bodybuilders use carb-ups to look more muscular with a good reason.
Dual-energy X-ray Absorptiometry aka DEXA or DXA is the gold-standard for measuring one's body composition in both scientific studies and real-world scenarios like monitoring the training response in professional athletes.
Compared to other techniques such as body impedance analyses and the skin-fold method, which are highly Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80983370746249929432015-03-30T12:05:00.001+02:002015-04-15T06:06:51.923+02:00It Doesn't Have to be an Exhaustive Workout - Increasing Physical Activity Just as Effective as Strength, Endurance or Combined Exercise to Lose Fat and Build Muscle
Taking the stairs instead of the elevator, using the bike instead of the car and other means to increase your regular daily physical activity are just as effective as three workouts per week for you or overweight clients who cut their energy intake to lose body weight.
What's the reasons your clients' and friends' exercise efforts fail? They are too ambitious. The all-or-nothing approach Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47967213836766072192015-02-28T12:39:00.000+01:002015-02-28T12:39:10.593+01:00Laser Acupuncture as a Valuable Adjunct to Diet & Exercise Interventions!? 50% Higher Reduction in Waist & LDL/HDL Ratio + 80% Higher Reduction in Insulin in Recent Study
Laser "needles" may help you lose superfluous body weight.
Is it possible that the application of acupuncture by the means of a gallium Arsenide infrared (GaAlAs) laser with a wavelength at 904 nm and power of 5mW to the skin of post-menopausal women can actually improve the metabolic benefits of a combined diet + exercise regimen?
It sounds like a marketing gag, but the results of a recent Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15068722508040333142015-02-24T16:30:00.000+01:002015-05-15T05:16:56.070+02:00HMB Powers Abdominal Fat Loss Prowess of Resistance Training - Is This a Result of HMB Increased GH Increases?
Will HMB help you to finally see your abs?
Only recently a study from the Jeremy Townsend et al. reported that the provision of β-Hydroxy-β-methylbutyrate free acid will increase the growth hormone response to resistance training (Townsend. 2015).
Now, we all know that the growth hormone response is not, as some people may still believe, a measure of the total amount of muscle the subjects Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63202162280171787702015-01-10T13:30:00.000+01:002015-01-10T13:57:32.706+01:00High Protein Diet & Weight Maintenance - Same or Different Benefits? High Metabolic Rate, Increased Satiety, Improved Body Composition Confirm: "You Better Eat Your Protein!"
Scientists ask: High protein for weight loss only or also during maintenance phases?
"Relatively high-protein diets are effective for body weight loss, and subsequent weight maintenance," that's the first half-sentence from the abstract of the latest study from the Maastricht University, Maastricht (Martens. 2014). A sentence that continues with a reference to an important limitation of the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31044181631946692432014-12-13T13:02:00.001+01:002014-12-14T12:24:35.969+01:00Timed Ingestion of 3x21g of Whey Protein + Exercise Sheds 14% Abdominal Fat in Overweight Subjects Within 4 Months
Minimal effort, minimal results - While you can lose weight by just adding whey protein to your diet, your success will more than double, when you're willing to work (out) for it four times a week!
It's not a secret that things that diet and exercise are the keys to weight control and health in the 21st century. If you skip only one of the two you can hardly expect optimal results. In that, itAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83822330626805689572014-11-18T13:42:00.001+01:002014-11-18T18:39:10.900+01:00New "Fasted Cardio"-Study Falsifies the Myth of Superior Long-Term (4 Week) Fat Loss on a Moderate Energy Deficit
If we go by the convincing results of the study at hand, the fasted cardio myth is obviously busted.
Sometimes the day you've been waiting for comes faster than you'd thought... no, I am not talking about a teen's eighteens birthday or Christmas (reminds me, I still have to buy a ton of presents), but rather of the recently hinted at "fasted cardio study" by Brad Jon Schoenfeld,
Alan Albert Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47929019201693395722014-11-15T13:39:00.000+01:002015-02-04T05:48:27.411+01:00Power Up Your Body Composition: 6 Week Power-Based Complex Training Cuts 8% Body Fat in Female & 3% in Male Trained Football Players Without Restrictive Dieting
When plyometrics are involved, trainees usually lose more fat than on regular RT regimen.
"8% Body Fat in 6 Weeks!" It sounds like the headline of one of the hilarious articles in women's magazines, but it's the result of an experiment that was conducted by researchers from the Lamar University and the Baylor University in the US and the Hallym University in China (Miller. 2014). An experimentAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16687309300854477462014-09-19T15:23:00.000+02:002014-10-24T10:45:59.961+02:00Can You Become Fat in Only 3 Days? Even With 1,500 Extra-Calories, You Can't. All But One Subject Actually Lost Some Body Fat During 3-Day Gluttony on >50% CHO Diets!
Be a glutton from time to time!
I know it goes against the holiday weight gain saga, but according to a recent study from the Fukuoka University in Japan (Sagayama. 2014), "[t]here was no significant difference in FM [fat mass] between the normal and overfeeding diets" in their latest study in the course of which they fed their healthy, non-obese Japanese men (age = 23.1 ± 1.6 years; height = Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76609206559734608362014-09-16T16:00:00.003+02:002014-09-17T16:03:28.414+02:00Only Whey, Not Soy Works 'Wheytloss Wonders': Add. 60g+ Protein 30 Min Before Ad-Lib Meal Decreases Appetite & Energy Intake, Cuts 9% Body & Adds 18% Muscle in 12 Wks
If you want weight loss support, chose the "Wheytloss Wonder" whey concentrate over the allegedly "healthy plant proteins" in soy isolates - if your physiology works anyway similar to the one of the study subjects you won't regret it - promise!
We all know that whey is wonderful, don't we? And we all know that soy is the devil, right? Ok, I guess both assumptions are not exactly accurate, but Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21253746343538924812014-08-03T14:16:00.001+02:002014-08-03T14:16:31.724+02:00Female Athletes' Body Composition Suffers From Chronic Energy Deficits: Effects of Energy, Protein, CHO Intake, Timing & Distribution in Gymnasts & Volleyball Players
Even female volleyball players are wo- men - no wonder they tend to undereat ;)
Usually we are learning about what makes us fat by looking at those who are fat. Studies on athletes like gymnasts and volleyball players, and what influences their body composition, on the other hand, are scarce. Reason enough for me to take a closer look at two thesis by graduates from the Georgia State Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83340269203214362872014-04-02T17:53:00.001+02:002014-04-02T17:53:59.043+02:00When Whey & Casein Unite in the Spirit of True Physique Improvements, BCAAs & Glutamine Better Shut the F*** Up
Ever wondered, why you hit a plateau, "although" you've started to use this whey protein w/ extra aminos?
I have to admit this is not a new paper and though I have not written about it explicitly, some of you will probably have seen me cite it in previous posts. With some recent rambling about how great BCAAs were and that whey alone could never achieve what its overpriced, but revenue Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83461759187241787552014-03-10T16:24:00.000+01:002014-03-10T16:39:29.831+01:00More Than -2kg Body Fat in 4 Days? Manic Exercise and a 4-Day x 5,000kcal Energy Deficit on Whey or Sucrose Based Starvation Diet Yield Astonishingly Long-Lasting Fat Loss
Actually, even cherry tomatoes were not allowed in the first 4 days ;-)
Wow! If that's what you thought, when you read the figure in the headline you know what I thought, when I spotted the latest paper from the University of Las Palmas de Gran Canaria in the "ahead of print" section of the Scandinavian Journal of Medicine & Science in Sports (Calbet. 2014).
I mean, the title of the studyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69039288816688407722014-03-05T16:48:00.000+01:002014-03-06T03:43:35.745+01:00Foods, Not Macros: Isoenergetic Breakfast With Identical Macronutrient Content More Satieting With Eggs vs. Flakes. Plus: Omega-3 <> Microbiome <> Obesity Interactions
Eggs or Flakes? Not 30% vs. 25% protein! A brief reminder of the fact that the stuff you eat is still food.
I am not quite sure when or why this happened, but I know that more and more people are thinking in terms of "macros" instead of foods. What I do know, though, is that the recent publication of studies from the Pennington Biomedical Research Center at the Louisiana State University 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-5953723413217262912013-09-30T16:49:00.002+02:002013-10-01T07:13:46.047+02:00Orally Administered ATP (400mg) Increases Muscle Mass, Size and Performance Gains in Complex 12-Week Study With Previously Strength-Trained Subjects
Training till you drop? Well with some ATP 30 minutes before your workout it may take a couple of minutes / workout sessions more to "drop" ;-)
If you drive a Porsche that runs on super you would not put crude oil in the tank, would you? Well, why do you eat carbohydrates and fats then, when ATP, i.e. adenosine triphosphate, is the "fundamental energy unit" in our bodies? Why don't we guzzle Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-1118608332707993012013-07-19T16:51:00.002+02:002013-07-19T17:26:35.554+02:00High Intensity Resistance Training to RESOLVE Weight & Health Problems. Hitting the Weights Hard + Walking Yields Better Results Than Endless Jogging & Light Weights
After 90min of cardio at 70% of your HRmax your body tells you that this is not beneficial - why don't you just listen to it?
You may remember a recent Facebook post of mine in which I wrote about a recent study that showed that sedentary primary care physicians are less likely to prescribe exercise as a treatment to their overweight patients than those who work out, themselves.
Well, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21494642451852093622013-07-13T15:40:00.000+02:002013-07-13T15:58:35.129+02:00Taurine Pumps Up Strength & Recovery in Response to Eccentric Curls. NAC Decreases Peformance & Boosts Fat Oxidation!? Exercise Reduces, Caloric Restriction Increases Inflammation. Carnitine Rescues Fast Twitch Muscle
Blood glucose alone would not last for 90s of running up the stairs.
80 minutes! That's the SuppVersity Figure of the Week and the impressive timespan you could (theoretically) fuel your energy demands during exercise at 70% of your VO2max from your muscle glycogen stores.
The latter hold the energetic equivalent of ~1,500kcal and are thus an almost 40x larger reservoir of energy than the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75107557315266165972013-02-01T18:55:00.000+01:002013-02-01T18:55:00.945+01:00Science Round-Up Seconds: Cytokine Modulating Power Cakes, Endurance & Resistance for Maximal Cardiovascular Benefit, Gluten Degrading Bacteria and Cancer Fighting Green Tea + Levitra Combo. Plus: Sirt-3 & Protein Blends
Not sure if the "Power Cakes" in the Kerasioti study looked like these, but it would sure have been appropriate, after all the poor study participants had to cycle for 3h (in total) - makes you wonder if they are WADA approved, doesn't it?
Today's installment of the SuppVersity Science Round-Up Seconds has some delicious stuff for you in stock. We will start out with an interleukin 6 & 10 Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46428505156190123512012-12-20T16:47:00.000+01:002012-12-21T16:32:39.031+01:00What's the Optimal Dose of Vitamin D3 for Lean, Normal-, Overweight & Obese Women With Established Vitamin D Deficiency to Get 25OHD Back into the Normal Range?
Both ladies are D-ficient, but will probably need profoundly different amounts of D3 to get their 25OHD back in range.
Actually, I guess, I don't really have to tell you that there is not going to be guest post by Adelfo Cerame, today. Adelfo is busy with the last weeks of school, but will be back as soon as he has passed all the tests. And while I am not sure, whether or not you would call Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40380625024910965282012-10-01T18:15:00.002+02:002012-10-01T18:15:38.972+02:00Classic Beats Super Slow; Single 198 Second Sprint More Time Efficient Than Work-Matched HIIT; Exercise Better Than THC; Metformin + Cardio + Lifting = Anti-Obesity Triplet; Self-Efficiacy & Training Adherence - Plus: More!
This is just a random selection of the unlimited movement patterns your body has been designed to execute - don't make the mistake and rely on only one of them!
The amount of really interesting, let alone revolutionary new studies on the effects of different exercise modalities is not exactly high, to say the least. I am not quite sure, what the reasons are, but as I have stated before, part Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21161751945339311802012-09-23T18:31:00.001+02:002016-02-01T04:59:36.937+01:00The Female(?) Athlete Triad - Part I/III: How An Evolutionary Advantage Can Turn Its Ugly Face On Both Sexes!
The cover of the Vogue is usually not the place to turn to, if you are looking for role-models, but let's be honest: Do you believe Hope Solo or Serena Williams suffer from amenorrhea or their fellow Olympian Brian Lochte from low testosterone? I don't think so. So, there must be something "real" athletes do that way too many weekend warriors, who are in it, often to look just like their stars Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58284768565627184602012-09-09T17:24:00.001+02:002012-09-24T15:02:07.892+02:00Exercise News Round-Up: The Latest on Weight Lifting, Steady State, HIIT, Pyramid Training & Co, Their Effects on Body Composition, Leptin, Muscle Morphology & More
Running may be the "original exercise", but there is more to physical culture than that - irrespective of your gender, by the way; HIIT would be one thing, weight lifting the other that must not be missing from your regimen which can yet still benefit from one or another classic cardio session (img womanshealthmag.com).
I must admit that I am a bit lazy today and not really in the mood of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16240893610697647932012-05-29T18:48:00.003+02:002012-05-29T21:14:58.723+02:00More Muscles For Old Chaps, Less Fat for Baby Boomers: The Age Specific Anabolic Anti-Obesity Effect of HMB
Image 1: Nutrition, exercise and most importantly the right mindset will always be the foundation of leading a long, strong and healthy life - irrespective of how many supplements you take - you cannot out-supplement a bad diet, laziness and a lack of motivation and determination.
The hype was, as usual, huge, when back in the day Beta-Hydroxy-Beta-Methl-Butyrate (HMB), marketed as the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62199266160676420092012-03-17T17:57:00.002+01:002012-03-17T17:59:12.374+01:00DHEA Inhibits Fat Gain More Effectively Than Testosterone. Both Work by Reducing PPAR-γ and Thusly Lipid Storage
Image 1: This is the "Fountain of Youth" in Karlsruhe, Germany. I have never been there, but I guess I should take the next train and check whether water contains 0.4% or 0.8% DHEA ;-)
Outside of the medical practices of some anti-aging docs nobody appears to care about the "good old" dehydroepiandrosterone (DHEA), these days. As a diligent student of the SuppVersity, you are yet well aware ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25873747384071974842012-01-01T09:14:00.000+01:002012-01-01T18:10:28.966+01:00Intermittent Thoughts on Building Muscle: Zoning in on "The Big T" - Does Testosterone (Alone) Build Muscle?
Image 1: As a "serious" researcher you better don't use the words "testosterone" and "muscle" without "anti-doping", "hypogonadism" or "sarcopania" in one of your papers, if you don't want to risk your career.
In many of the past installments we have been talking about funky things such as mTOR, myostatin, IGF splice variants and even more exotic stuff. Testosterone, the "big T", the allegedlyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34078125310599038272011-10-17T17:00:00.004+02:002012-06-27T06:29:32.221+02:00Inflammation Is a True Fat Burner: BSO-Induced Glutathione Depletion Wards off Fat Gains on Hypercaloric Diet
Image 1: This little bugger obviously has too little inflammation going on ;-)
Are you "on fire"? Inflammation has been implicated as the root cause of
almost all modern disease: obesity, diabetes, heart disease, cancer,
you name it. Soothing the flames via natural and supplemental
anti-oxidants has thusly been proposed and marketed as a solution for
many of the aforementioned health Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85984836820733723892011-08-25T17:14:00.000+02:002011-08-25T17:34:47.779+02:00Growth-Retarding Effect of "Cardio"-Training is not Prevented by BCAA Supplementation. Endurance-Trained Rats Still -3% Smaller than Age-Mates.
Image 1: Haile Gebrselassie,
probably the greatest distance
runner in history, set 27 world
records; is his sort stature a
result of too much "cardio"
(image by Alexxx86)
Did you ever wonder if Haile Gebrselassie (image 1) is such a great long distance runner, because he is only 5'5" (1.65m, imdb)? Well, after all it could turn out that is is just the other way around - Haile could be only Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51829802478978596022011-07-02T08:19:00.008+02:002011-07-03T08:15:48.447+02:00Fast Paced High-Resistant Explosive Circuit Training Burns More Fat and Builds More Muscle Than Classical Weight Training. Trainees Dropped 1.5% Body Fat and Gained 3 Pounds of Lean Mass in 8 Weeks.
Figure 1: Outline of the HRC protocol
used by in the study.
The beneficial effects of fast-paced (indicating short / no rest periods between exercises) circuit training on fat loss have long been established. With the original intention being the addition of an aerobic component to traditional strength training routines, the loads (weights) that are usually used in these types Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28377341294383886902011-06-22T07:56:00.009+02:002011-09-01T08:00:20.411+02:00Eating by The Clock: Is Eating 3x a Day Making You Fat? Scheduled Feeding Results In Adipogenesis in Growing Rats - Less Lean, More Fat Mass.
Image 1: Simplified illustration of the
purported function of ghrelin in the
human body (healthhabits.ca)
Eating whenever you feel "hungry" (I suppose most of us don't even know what hunger is, anyway) seems to be a bad idea in a society where the abundance of readily available (low quality) foods turns out to be at the heart of many of the health problems we are facing these Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52820792654596632942011-06-05T07:41:00.004+02:002013-03-01T14:57:52.691+01:00Creatine & Fenugreek, a Dynamic Duo for Glucose-Independent Creatine Uptake: 900mg Fenugreek Extract as Effective as 70g Dextrose
Image 1: Dried Fenugreek seeds
(image from Wikipedia)
Although it has been shown times and again that the real world significance of the effects of large boluses of glucose (dextrose) on skeletal muscle creatine-uptake has largely been overestimated (for a review cf. Jaeger. 2011), the proponents of consuming your creatine with grape-juice or other "fast-acting" carbohydrate Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68341080246927356212011-04-22T01:06:00.011+02:002011-04-22T13:27:05.315+02:00BodyRx Show #018 – The High Cost of Low Energy and High Intensity Training.Despite me not being able to make it to the round-table at the end of the show, this is the best BodyRX Radio ever - tune in and listen as the rest of the team discusses
the potential downsides of low carbohydrate diets and high intensity resistance training,
the timing of carbohydrate intake, and
the merits of pre-performance energy enhancing supplements
Guests: Dr. Greg Haff (left), Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23331127431199754982011-04-13T07:29:00.001+02:002011-04-13T13:03:12.038+02:00Calorie Restriction vs. Exercise for Optimal Body Composition? Exercise Preserves Muscle Tissue and Prevents Metabolic Downregulation.Those of you who listened to my comments on set points and reasonable weight loss on Super Human Radio, will already know that - other than Gary Taubes, for example - I am a huge advocate of exercise, when it comes to weight loss, -maintenance and overall improvements in body composition. Data from a recently published study (Soare. 2011), despite being evaluated from an anti-aging perspective, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20674288060009924542011-01-16T03:12:00.003+01:002011-01-16T03:12:00.105+01:00Calcium + Vitamin D for Breakfast Increase Dietarily Induced Thermogenesis and Fatty Acid OxidationEver since the first studies suggested beneficial effects of dairy on weight loss, there have been a lot of trials that investigated the role of (supplemental) calcium in these contexts (mostly with discouraging results). A very recent study by Wendy and Soares (Wendy. 2011) took a very similar approach, but added vitamin D to the equation.
In their study, the scientists fed their 11 subjects (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70631639207869541092010-12-03T03:48:00.003+01:002010-12-03T08:30:04.314+01:00Overweight Boys More at Risk of Obesity Related Health Problems than GirlsIn a recent study from Egypt, Hassan et.al. took anthropometric measures of adiposity from 150 pupils between the ages of 7 to 18. Along with data on body composition and serum total lipids profiles the scientists intended to find correlation between obesity and adverse health effects at younger age. The results are interesting in that no correlation was found between lipid profile and body Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43535185586086419882010-11-01T03:36:00.000+01:002010-11-01T03:36:00.659+01:00Fenugreek Supplement Increases Upper- and Lower-Body Strength and Body compositionFenugreek is an ingredient in several recently released dietary supplements, most claim to increase testosterone, something a recent study (Poole. 2010) on the effect of supplementation with a commercially available 500mg fenugreek supplement does not substantiate.
Table 1: Within and between group hormonal changes from baseline (T1) through week 8 (T3)
If you have a look at table 1, you will Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19698176052303291742010-10-25T03:15:00.000+02:002010-10-25T03:15:00.206+02:00Healthy Aging: Multitude of Health Benefits from Growth Hormone SupplementationWe all do get older and, with that, our hormone levels start to decline. I know, dependent on your gender, you are most probably thinking of your "precious" testosterone or estrogen levels. Science is however just about to understand that there is way more than that to make life worth living even well before the the old age. It is this line of research to which a recent study from scientists of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16739432602230517892010-10-15T02:46:00.000+02:002010-10-15T02:46:00.198+02:00Fish Oil Makes You Lean and HealthyIn a very recent study, which is going to be published in the Journal of the International Society of Sports Nutrition Noreen et.al. investigated the effect of 4g/d of fish oil supplying 1,600mg/d eicosapentaenoic acid (EPA) and 800mg/d docosahexaenoic acid (DHA) over 6 weeks on resting metabolic rate (RMR), body composition and salivary cortisol in 44 healthy men and women (34+13y, meanAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20900002679921774552010-09-30T07:09:00.002+02:002010-09-30T07:09:00.768+02:00Further Evidence: High Protein Diet Conserves Lean MassIt is becoming common knowledge that consuming a diet (relatively) high in proteins conserves muscle mass. Thus, a recent study by Case & Haub (Case. 2010) only confirms what regular visitors of the SuppVersity obviously knew.
The scientists investigated the effect of either a high carbohydrate (CHO; 65% carbohydrates, 15% protein and 20% fats), a "high protein" (PRO; 40% carbohydratesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57430819478693301092010-09-16T04:13:00.019+02:002010-09-16T14:30:31.794+02:00Want to Burn More Fat? Eat More Protein.It's a long standing urban myth (or should I say "gym myth") that by eating more protein you will burn off more fat. While it has in fact been established that a high protein diet helps to prevent loss of lean mass, the results a group of scientists from the Netherlands published in Physiology & Behavior indicate that a high protein intake per se stimulates exercise induced fat oxidation Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-61308215737890479052010-09-03T04:02:00.004+02:002010-09-05T13:48:04.442+02:00Citrus Aurantium / Synephrine for Weight Loss: What Science Tells UsIt was praised as the ultimate safe replacement for ephedrine and has been present in numerous fat burner for years. Lately, synephrine is disappearing from the next-generation fat burners and there appears to be some reason for that.
A 2004 review by Fugh-Berman & Meyers (2004) had already established:
There is little evidence that products containing C. aurantium are an effective aid to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82950328720378093982010-08-31T04:06:00.004+02:002010-08-31T04:06:00.437+02:00No Effect of L-Carnitine on Fat Loss or Body Composition in Obese WomenAfter last weeks "bad" news on L-Cartinine L-Tartrate the supplement industry, which is still promoting various kinds of l-carnitines as fat loss aids, just received another beating. In a double-blind randomized placebo study Villani et al. (Villani. 2010) investigated the effects of 8 weeks of 2g/day l-carnitine supplementation on body composition, resting energy expenditure (REE) and substrateAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26715053338938805922010-08-23T14:55:00.000+02:002010-08-23T14:55:00.757+02:00Time To Say Good Bye! Mr. Average 1975 is Out-Of-Date.A recent article in Nature (Later. 2010) emphasizes the need for a new "Reference Man" for men (and women). The authors studied the body composition of 208 healthy Caucasian men and women and found
[...] compared with Reference Man [from 1975], great differences in body composition were found. Men and women of the study population were heavier, taller and had more FM, MM and higher masses of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73328693462626465232010-08-07T04:48:00.000+02:002010-08-07T04:48:00.349+02:00CLA: Good For Fat-Loss, Bad for Your Liver
Molecular structure of conjugated linoleic acid
(CLA, HMDB v2.5)
After being hyped as the next big thing in the weight-loss business, interest in the anti-lipidemic effects of CLA has certainly diminished over the past months. A recent investigation by Joseph et.al. (Joseph. 2010) may well restore scientific interest in its metabolic effects.
The scientists found a significant increase in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57016722310574623722010-08-01T12:44:00.000+02:002010-08-01T12:44:00.389+02:00Lower Energy Expenditure With Processed VS. Whole FoodsSome of you may remember that long, long ago, people used to buy veggies, meat, rice, potatoes instead of ready-made chicken-risotto from the fridge. A recent study by Sadie et.al. (Sadie. 2010) shows that this might have been less convenient, but certainly more healthy. The scientists investigated the effect of food processing on postprandial energy expenditure and found:
Average energy Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-22723715886374800952010-07-31T04:16:00.001+02:002010-07-31T13:18:53.584+02:00Body Fat Measurement by Hand to Hand Impedance Underestimates Fat MassI have been preaching that for years: "Do not trust in body fat monitors". Those things will give you one of their random numbers for a six-pack of beer. Now, a study by Esco et.al. (Esco. 2010) scientifically validated my scepticism (which in part is rooted in the knowledge I acquired in the course of my university studies in physics):
[...] When compared with the DEXA [dual-energy X-ray Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74819352847923574772010-07-21T14:53:00.003+02:002010-10-02T12:22:06.175+02:00DHEA: Overlooked or Overrated?With DHEA (structure of DHEA-S, see image on the right; HMDB. V2.5) having been mentioned in a few of the last posts as a precursor to other androgens, I thought it might be interesting to have a brief look at the effect of DHEA supplementation on mood, body composition, sex life and human endocrine balance.
Lately, a 1988 study by Nestler et.al. (Nestler. 1988) has caught my attention. The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48274919552734596662010-07-16T12:54:00.005+02:002010-07-18T14:21:03.530+02:00A Word on Chromium Supplementation and Body Weight/-CompositionIn his doctoral thesis at Chester University Brian G. Black investigated the hypothesis that "supplementation with chromium is capable of positively influencing changes in body composition, through increased muscle mass accretion or preservation and reduction of body fat mass in exercising and sedentary individuals." Or in other words, the idea of his dissertation was to evaluate whether the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com