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.comBlogger1719999tag:blogger.com,1999:blog-4447249123519658347.post-73843941362703278532017-09-17T02:34:00.000+02:002017-09-17T16:00:32.731+02:002.5g/d Betaine Double Fat Loss, Improve Lean Mass Gains | Citrulline & Glutathione Lack Effect on Body Composition
Betaine or citrulline? Choose now.
Article #2 of this series is a bit more "anabolic" than the first serving. Based on the abstracts to studies by Hudson et al, Cicholski et al and Hwang et al it explores the effects of betaine supplementation on the adaptational response to resistance training in female rookies and the longitudinal effect of the NOx-boosting combination of citrulline + Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65079617634895344512016-02-17T13:04:00.005+01:002016-02-17T17:34:00.594+01:00Research Update: 5000 IU/day Vitamin D, 12g/day Citrulline Malate or Barefoot Running What's the Most Ergogenic?
Who would have thought that barefoot running triggers instant improvements in running economy?
With the release of ahead of print articles for the next issue of the Journal of Strength and Conditioning Research, it is high time for yet another research update; an update with research on the effect of vitamin d supplementation on training adaptation in well trained soccer players, acute Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19453881145243135242016-01-17T16:28:00.004+01:002016-01-17T17:57:36.666+01:00Peri-Workout BCAA + Glutamine + Citrulline Consumption Blunts Muscle & Fat Loss Compared to Powerade Placebo
"Shed the fat, keep the muscle!" That's a promise you will find not literally, but analogously in every ad for BCAAs, but do they actually do that? Help you shed fat and retain muscle? Scientific prove to support this claim is, as of yet, missing.
With BCAAs it is just as it is with 99.9% of the supplements: Ads and product labels are full of scientifically unproven claims. One of these Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-27232652244498388942015-09-29T18:39:00.002+02:002015-10-06T13:13:30.123+02:00Synephrine More Ergogenic, Than Thermogenic? Pump Supps Revisited - L-Arginine, L-Citrulline and Respective Whey-Peptides & -Nitrates | ISSN Research Review '15 #2
Synephrine, arginine, citrulline - Which pre-workout ensures that you're "on fire"?
As I pointed out previously, my initial idea to cherry pick only the most interesting study results that were presented in form of of poster presentations at the Twelfth International Society of Sports Nutrition (ISSN) Conference and Expo in 2015 didn't work out. The number of interesting studies is is simply Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39828126716728717982015-08-23T16:44:00.000+02:002015-08-23T19:17:23.857+02:00Are You Afraid that the Fructose Boogieman Clogs Up Your Liver? Citrulline or Alanine, Glycine, Proline, Histidine and Aspartate Mix Will Protect You + Maybe Lean You Out
If you belong to the people who simply cannot stay away from HFCS foods and beverages, you may be happy to hear that the equivalent of as little as 10g citrulline or NEAAs in your diet may do much more than "just" fully prevent its negative effects on your liver.
You will probably remember from previous articles I wrote that NAFLD, or rather the development of non-alcoholic fatty liver diseaseAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25243366898668574472015-06-16T13:36:00.000+02:002015-06-16T13:49:57.600+02:00Citrulline & Glutathione - GSH Amplifies & Prolongs CIT's NO Boosting Effects During + After Biceps Workout
From a physiological perspective NO is not primarily there to make you look vascular and pumped, boys.
If you've read the headline and are asking yourselves "Why on earth would I even want to spend money on cosmetic pump?", you probably need a reminder of the multiple important functions nitric oxide (NO) serves in your body: (1) With their ability to relax the musculature of your blood Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25546741721522325272014-09-20T13:37:00.000+02:002014-09-20T14:25:34.221+02:008g/day Citrulline Increase Leg Workout Performance - More Reps on Leg Press, Hack Squat & Leg Ext. in Exp. Gymrats
The study tested only leg exercises, but you can safely expect increased reps on other exercises, as well.
Citrulline? Yes that's the stuff the supplement industry claims to be a better version of arginine. A "super pump supplement", but not necessarily an ergogenic - in spite of the fact that corresponding evidence from rodent and human studies (Briand. 1992; Pérez-Guisado. 2010; Giannesini. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60279306931734766842014-03-08T17:16:00.002+01:002014-03-08T17:18:45.484+01:00L-Arginine - 6g/Day Boost Cholesterol- & Non-Esterified Fatty Acid Lowering Effects of Resistance Training. Are Classic Pre-Workouts Actually "Health Supplements"?
Lifting will improve your blood lipids, l-arginine will boost the effect.
In the spirit of Tuesday's post on the potential negative effects of nitrate supplements on weight loss (learn more + see box below for some important clarifications), I would like to invite you to take a look at the effects of "short-term L-arginine supplementation on lipid profile Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75590505243403619302013-08-08T15:05:00.003+02:002013-08-08T21:10:05.814+02:00Citrulline = The Dieter's Amino Acid? Citrulline Maintains Muscle Protein Synthesis & Strength Endurance During Caloric Deficits Better Than Leucine!?
Can citrulline supplementation prevent you from hitting a catabolic wall, when you are dieting? And is it more potent than leucine?
You have been told "leucine is the most anabolic amino acid known to man", by the guy at your local GNC, the bros in the gym and the "experts" on the board.
And yeah, in a way, they all are "right", but the surprising negative effects of HMB supplementation on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23086262635476294252013-04-23T16:17:00.004+02:002013-04-23T18:54:39.773+02:00Citrulline as Substrate Switch. Galactose as Workout Fuel, Glycogen Repletion Not Urgent, 2x a Day 6x a Week = Too Much For Your Antioxidant System, Astaxanthin For IgA
Actually it's not the burn during the workout that matters, but I don't have to tell you that, do I? (pic i-am-beast.com)
What do you do with a whole host of interesting exercise-related nutrition news that are piling up in your archive, but are too good to be "burned" as short links with one sentence of text on the SuppVersity Facebook Wall?
Right! You compile all those news into a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48396503345019105252012-09-29T18:20:00.001+02:002015-06-28T16:19:30.417+02:00Caffeine Protects Brain Function Against Stress & SAD Diet; Coffee Withdrawal, Anxiety & Co; Giardia, Messy Subtenant W/ Gusto For Arginine; Vit B6 & n6:n3 PUFA Ratio
19 Billion Euro that's the estimated 2011 financial burden due to lung cancer, alone, here in Europe and the On Short Notice figure of the week (information based on ESMO2012 press release)
Those of you who are also following the SuppVersity facebook news, will probably recognize the figure on the right: 16,000,000,000€ or $24,419,000,000, that's the estimated economical burden due to lung Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88098043375672883772012-04-20T17:46:00.000+02:002012-04-20T17:49:59.339+02:00Use Glutamine to Heal the Gut and Hinder Your Gut Bacteria from Eating Away Your BCAA, Arginine and Other Aminos
Image 1: Don't do this at home. A pig with cannules that have been dug into its digestive tract to study chemical enzymatic and microbial actions (University of Illinois)
With terms like "the leaky gut syndrome" and the usual quick (and not so quick) fixes a la "solutions for a leaky gut" being all over the blogosphere, I suspect that I am not telling you anything new, when I say that there isAdel 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-869450076751885142011-06-10T08:12:00.002+02:002011-06-10T13:49:06.317+02:00Beyond Nitric Oxide II: Arginine & Citrulline Modulate Blood Lipids & Liver Fatty Acid Composition And Ameliorate Aortic Lipid Deposition in High Fat Fed Rats
Image 1: The mouse on the left probably
had too little arginine in its high fat diet
(just kiddin' ;-)
This is a follow up not on yesterday's third, but on the second installment of the Amino Acids for Super Humans series on Carl Lenore's Super Human Radio. In that episode I had already alluded to the metabolic benefits of arginine and citrulline supplementation, which reach farAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11338741139287048422011-05-26T07:24:00.000+02:002011-05-27T07:25:51.589+02:00Amino Acids for Super Humans. Part II - Arginine, Citrulline and Ornithine: Nitric Oxide and BeyondThis relevant for all of you - regardless of whether you can or cannot spare the time: Tune in live and listen to me @ Carl Lenore's Super Human Radio to learn that amino acids are far more than just the building blocks of the proteins of your body...
Listen live to SHR @ 12:00PM ET
Amino Acids for Super Humans. Part II
(update: click here to download podcast)
Arginine, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23066645857841814402011-05-25T07:28:00.000+02:002011-05-25T07:28:29.404+02:00High and Low Dose of L-Arginine Equally Ineffective in Promoting Nitric Oxide Synthesis in Young Active Men at Rest - GH and IGF-1 Response Negligible.
Image 1: Arginine based first generation
"nitric oxide booster", such as BSN's
NO-Xplode still have a huge fanbase
"No NO from l-arginine", you probably remember this or similar headlines from a few years ago, when the first studies seemed to indicate that l-arginine, the main "working" ingredient in all the (over-)hyped nitric oxide (NO) boosters that had become an integral Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3571618725712713752010-11-27T03:50:00.000+01:002010-11-27T03:50:00.532+01:00L-Citrulline Against Arterial StiffnessYou probably know it from the ingredient list of your pre-workout or amino acid product, l-citrulline. Being a possible precursor of l-arginine it is included in those formulas to increase nitric oxide levels and deliver those "skin bursting pumps" the advertisements brag about.
In a recent study, scientists from Japan (Ochiai. 2010) found that 1 week of l-citrulline supplementation at 5.6g/day Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com