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.comBlogger2019999tag:blogger.com,1999:blog-4447249123519658347.post-14328890292654652832015-03-10T15:43:00.000+01:002016-08-28T05:19:16.337+02:00Cannot Control Your Appetite? Try to Eat Sign. More High Calcium Foods - The Reductions in Appetite, Insulin, GIP and Energy Intake Will Propel Your Fat Loss Efforts
One serving of most commercial micellar casein products contains 400mg of highly bioavailable calcium.
As a SuppVersity reader you won't be surprised to hear that Gonzalez et al. found that the addition of
calcium to a meal suppresses appetite and reduces the energy intake on a subsequent meal. The fact that the latest study from the Northumbria University still made the SuppVersity Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88220064089301260312015-01-16T15:47:00.000+01:002015-01-16T16:51:01.117+01:00Prevalent Nutrient Deficiencies in the US: More Than 40% are Vitamin A, C, D & E, Calcium or Magnesium Deficient and >90% Don't Get Enough Choline, Fiber & Potassium
Choline, fiber, potassium, this meal has everything US citizens don't eat.
The latest re-examination of data from the 2001-2008 National Health and Nutrition Examination Survey (NHANES) reveals: " A substantial proportion of the adult population (over 40%) had inadequate intakes of vitamin A,
vitamin C, vitamin D, vitamin E, calcium, and magnesium." (Agarwal. 2014)
While many studies have Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88789316704037151632014-07-02T16:49:00.000+02:002014-07-02T16:50:19.950+02:00Combination Therapy With Calcium and Vitamin D - A Way Lose Fat Cells Once and For All? HED of 10.000 IU Vitamin D3 + 200mg Calcium Increase Adipose Tissue Apoptosis
Two reasons this may work for Batman, even if it does not work for you: (1) He's probably D-ficient, (2) Bats are closer related to rodents than men ;-)
If someone speaks of "apoptosis" that's a funky way of telling you that the cell he is talking about has bitten the dust. If I am telling you that the HED, i.e. the human equivalent dosage of ~10.000 IU vitamin D3 (10x more than officially Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76939603212127744282014-04-11T14:53:00.001+02:002014-04-11T14:53:46.592+02:00Hair Mineral Analysis: Significant Correlations Between Calcium, Magnesium, Potassium & Sodium and Met. Syn., Insulin Resistance, Waist, BP etc. - Implications?
Does her hair hold the secret to her fitness body? Actually that's unlikely, but it appears possible that a hair analysis could reveals what's keeping you back from a similarly amazing physique.
Hair mineral analyses have been discredited by certain snake oil vendors who use them to sell their "oils" in form of an endless list of "essential" supplements you'd have to take if you don't want to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66399047611152906062014-03-16T17:24:00.004+01:002014-03-16T17:25:40.270+01:00There is More To Glucose Control Than Carbohydrates (4/?): Non-Carbohydrate Nutrients Blood for Glucose Management ➲ Calcium - Bone Builder + Fat Burner + Glucose Stabilizer?
Healthy due to calcium?
In the last three weeks we've already covered the effects of protein, fat and vitamin D in this series about the "non-carbohydrate" (micro-)nutrients which have an impact on your blood glucose levels (browse the previous installments).
With vitamin D as the topic of the last installment, it appears only logical to jump from vitamins to minerals and take a look at the "Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42033665954654086852014-01-26T16:09:00.000+01:002014-01-26T16:09:19.685+01:00High Protein Diets, Acid Load, Calcium Loss, Osteoporosis and a 50% Increase in Diabetes Risk - Is There a Link?
Shouldn't it be obvious that the "happy medium" must be the solution, when high protein leads to brittle bones, and low protein to frail muscle? Sure! But where is this "happy medium"?
Some of you may remember my recent Facebook post "High Protein Diet in the Firing Line. Rodent Study Says: Kidneys Are at Risk". It was based on a press release you could read on all the major science-news Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-22586286796727075942013-08-10T13:08:00.004+02:002016-03-28T05:03:23.609+02:00Magnesium Round-Up: Know If You Are Deficient, Whether You Need More, Where to Find It, How Dietary Mg Contents Changed & How Magnesium Interacts W/ Vitamin D
24%, 23% and 22% of the DV for magnesium that's what you can find in one serving of sunflower seeds (0.25cup), halibut (4oz) and a large(r) banana - now you tell me it was impossible to get your magnesium from dietary sources.
After having handled half of the Science Round-Up from Thursday yesterday, yesterday, there is still something left to serve: seconds to the seconds, if you will and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71972595388070854542013-06-22T16:07:00.000+02:002013-06-22T16:10:34.077+02:00Muscle Activation of Chest, Core, Delts & Rotator Cuff When You Bench on Unstable Ground, Calcium Supplementation & Vascular Disease. BMI, BAI , Body Fat & CVD Risk
This week's SuppVersity figure(s) of the week deal with the leading cause of death in the USA (see paper attached to the guy's big toe ;-).
After reading yesterday's installment of the Science Round-Up Seconds, you already know that it is unlikely that you are going to die from prostate cancer.... but let's face it - we all are going to die one day, so if your death is not natural and not due Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57795281751013663322013-04-26T17:29:00.000+02:002017-08-29T03:49:55.485+02:00Science Round-Up Seconds: The Macro-Mineral Alphabet & the Potential Health Hazards of Diet-Induced Latent Acidosis
You lose 600x more sodium than magnesium during a workout. The RDA is yet only ~3-4x higher (Montane. 2007).
If you already listened to the podcast of yesterday's installment of the SuppVersity Science Round Up (if you have not already done so, you can dowload the podcast, here), you may have noticed that I confused the minimal potassium (K) to sodium ratio (Na), which is probably ~1:1, and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14879008723478244022012-09-22T17:50:00.000+02:002012-09-22T17:50:28.864+02:00Fighting Body Fat W/ Green Tomatoes; Fasting, Exercise & Cognitive Performance; Potassium Citrate & Coconut Oil Strengthen the Bone; 25mg Clomid Double Testosterone
Image of the week: Golf-ball sized tumors from GMO corn and a >100% increase in mortality in female rodents are the results of the (at least in Europe) much debated study by Gilles-Eric Séralini et al. (Séralini. 2012)
I must admit that I got somewhat bored with writing the same, or at least very similar introductions time and again. So I decided to start each and every installment of On Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30270728440633679832012-08-16T18:26:00.000+02:002012-08-16T18:29:18.538+02:00Calcium, Magnesium, Potassium & Co in Food, Water & Supps - Getting Enough is Easy, Knowing How Much Is Not!
Image 1: "Minerals? Yeah that's the stuff you need to avoid cramping" While this is certainly true, the mineral loss during "normal" workouts is largely overblown, the most important and actually only necessary ingredients in respective drinks, even for Ironman Triathletes, are salt, water and sugar and what's worse this prejudice conceals the importance of electrolytes for our general health.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90380320587175074832012-07-11T16:54:00.001+02:002015-01-19T05:15:03.379+01:00Higher Calcium Intake Greater Fatty Acid Oxidation!? True: Chronic & Acute Effect Size Comparable to Caffeine
Image 1: When people hear they should increase their calcium intake, they either think of pills and tablets or milk and dairy in general. The fact that all greens, nuts and many seeds contain tons of calcium, as well, is commonly overlooked (for more high calcium foods see table 1, below).
"Increase your calcium intake, if you want to lose body fat!" I honestly don't even remember, when I've Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50170160713331096822012-05-20T17:20:00.002+02:002012-05-21T04:50:06.548+02:00Hypothesis: Does Vitamin D "Deficiency" Protect Us From Phosphorus Overload? 1,25OHD Production Drops by 19pg/dL With Each 1mg/dL Increase in Phosphorus
Image 1: Did you ever take into consideration that your body may refuse to produce vitamin D with good reason?
Do you know that? You have an idea, a hypothesis, a stroke of genius, but for whatever reason you don't have access or time to do some research to probe it!? For me that was the case with my "phosphorus <> vitamin D" hypothesis. And in view of the fact that I started to ignore Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57461362193811481132011-11-18T13:36:00.001+01:002011-11-18T17:31:26.617+01:00Alarmingly High Levels of Lead in Calcium Supplements: Pb Content per Serving Up to 18x Over "Acceptable Levels".
Image 1: You better pick the right source of calcium: healthy milk / dairy vs. lead poisoned pills from your local pharmacy or supermarket - you still have the choice.
This, I can assure you, is a "SuppVersity News", i.e. something you will not read on the major news portals, simply because there is too much money at stake in the 3billion $ market for calcium supplements (figure according to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58369574441817585172011-10-21T17:44:00.000+02:002011-10-21T18:40:41.557+02:00Ask Dr. Andro: Are Vitamin Supplements Bad For Me (2/2)? 3+1 = 666! The Raw Data Truth about the "Vitamins Kill!" Offspring of the Iowa Women's Health Study
Image 1: "Please Dr. Andro tell me I can keep taking my essential multivitamin! I am just too busy to eat healthy..."
I must admit that I feel kind of awkward as I am about to defend one of those supplements, I consider to be the most dispensable within the dietary regimen of a physical culturist: the so-called multi-vitamin! In essence these small, and lately more often than not large pills Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68853279647682447842011-04-01T07:25:00.001+02:002011-04-01T07:29:06.406+02:00Exhaustive Aerobic Exercise Increases Serum Calcium Levels and Dietary RequirementsYou probably have heard of the fundamental importance of calcium as a structural component of bones. Yet, calcium is way more than the building block of our bone structure and the concrete the of the hopefully non-existent plaque in your arteries. It is also one of the major players in muscle contraction. Thus, it is not very surprising that a group of Iranian Scientists (Pourvaghar. 2011) found 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-32538102891472141682010-12-05T04:05:00.001+01:002010-12-05T08:32:15.809+01:00Vitamin D & Insulin: A Question of Race?Could it be that vitamin D intake is more important for people with an African American (AA) background than for their European American (EA) neighbors? This is exactly, what a study that was recently published in Nutrition&Metabolism (Alvarez. 2010) seems to suggest.
In 115 African American (AA) and 137 European American (EA) healthy, premenopausal women the scientists determined withAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34631716088271444962010-09-15T04:21:00.002+02:002010-09-15T04:21:00.380+02:00Once and for all? Calcium + Vitamin D Help you Losing WeightThe debate about whether or not dairy consumption facilitates weight loss was among the first of several ongoing conflicts about what to eat and what not to eat to lose weight. While many more recent studies did not find statistically significant effects of dairy consumption on body composition and weight loss, a new study by Shahar et al. (Shahar. 2010) reminds us of the dream to just have our Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7160045444034888712010-09-11T04:40:00.000+02:002010-09-11T04:40:00.616+02:00Athletes May Benefit from Supplemental Calcium Immediately Before or During WorkoutsCalcium is one of the main minerals in the human body. It is not only necessary for teeth and bone health, but is also critically involved in muscular force production. Astongishingly there are relatively few studies investigating the immediate effect of calcium supplementation on exercise performance in athletes. A recent study by Barry et al. (Barry. 2010) is among the few which investigate theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com