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.comBlogger1182125tag:blogger.com,1999:blog-4447249123519658347.post-26929320326496828472020-10-21T11:34:00.004+02:002020-10-21T11:48:19.098+02:00Fish Oil for Athletes? Fish for Everyone? Not for Ergogenic Benefits | Summary of Latest Metas + Umbrella Review An illustrated synthesis of the most recent evidence.There are two fishy articles in the latest issue of Advances in Nutrition, two articles worth taking a closer look at, as I've found. Paper 1 and probably the more SuppVersity-ish paper comes from the University of Bath and is, as the authors themselves highlight, the first systematic review of fish oil supplements (#FS) in athletes that has Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53880739194125350642020-07-22T14:24:00.000+02:002020-07-22T14:38:31.549+02:00Washing Down 6g/d of Beta-Alanine not Enough to Saturate Muscle Carnosine? Beta-Alanine Research Update 07/2020
Carnosine saturation!? It may occur (if at all) only at much higher dosages / longer supplementation periods than they're currently recommended.
If you've been a faithful SuppVersity reader for the last almost 10 years, you will have noticed that my initial excitement about beta-alanine (#BA) has been fading ever since the classic meta-analysis by Hobson et el. was published in 2012. YesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11350194069420778902020-06-15T13:02:00.005+02:002020-06-15T13:36:43.723+02:00Alkalizing Accelerates Fat Loss: Multimineral Supplement Boosts Fat Loss & Performance in Intermittent FastersWorks, ... whether that's solely due to pH modulation is not clear. So we don't know if simply using bicarbonate as an alkalizer will do the sameLet's get this straight, right away. While the authors ascribe the body weight and performance benefits they observed in their latest study solely to the pH modulating effects of their multimineral supplement, it's by no means clear that the minerals Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20965081330322991712020-06-06T13:06:00.000+02:002020-06-06T13:06:11.199+02:00Scientists Find Whey to Significantly Boost D3 Absorption: Whey Isolate +50%, Casein(ate!) +25% Vitamin D3 Levels
It's worth peeling the protective layer scientists use to cover up potential methodological holes in practical relevance.
Studies usually make it to the SuppVersity news if they are educative, informative, or practically relevant. In the case of the latest paper by Emilie Lindahl et al. (2020), one could - at a surface level - argue that all three criteria apply.
But hey, thisAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15992600986748153592020-04-21T05:11:00.000+02:002020-04-21T05:58:23.567+02:00Quick Take: Only 25% Putatively Anabolic Laxogenin Supps Contain Measurable Amounts of the Alleged Muscle Builder
You may find this supplement albeit with a less honest label at your favorite 'hardcore'-supplement store.
You will have seen them pop up (and already begin to disappear again) in almost every supplement store that considers itself 'hardcore' but 'natural': laxogenin supplements. By their producers and the shops that sell them corresponding products are marketed as an agent that "can help you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57958279990875035182020-04-16T06:50:00.002+02:002020-04-17T10:26:36.883+02:00Freezing, Defrosting, Toasting, and Your Glucose Response to White Bread | Additives Ruin Part of the 30-37% Benefit
Who would have thought that: More convenient, in the eyes of most people better tasting and still better for your blood glucose management: Take white bread from the freezer, defrost at room temperature overnight, and toast it for a 30% reduction in postprandial glycemia even if you're perfectly healthy!
In the SuppVersity Kitchen Science article-series, I address questions that may have Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26266077301216673212020-04-11T09:36:00.003+02:002020-04-11T09:36:43.610+02:00Does Eating Beans W/B4 Meals Have the Same Blood Sugar Lowering, and Fat Loss Promoting as 'Carb-Blockers'?
Reader's question from the SuppVersity's Instagram page: "I wonder if just having a small serving of beans before a meal would have good effects also. Red velvet, black, etc." - Johan
Those of you who already follow the SuppVersity on Facebook will have seen the news item (in the infographic section) about the latest bean-carb-blocker study. Some may even have seen that there were a lot of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55017729539535088002020-03-31T05:17:00.001+02:002020-03-31T06:04:36.709+02:00Alternate Day Fasting & Classic Dieting: Same >5% Weight Loss in 57 vs. 67 Days W/ Unwittingly Increased Deficits
ADF vs. continuous dieting in overweight/obese women: ADF marginally faster, about identically satiatin' but not per se 'superior'
"When Weight Loss is Standardized (to 5%), Overweight / Obese Women are Neither Hungrier Nor More Satiated When Eatin' in an Alternate Day vs. Chronic Energy Deficit. Implications?" ⬅ that's the title of a #SuppVersity Facebook and Instagram post I was just about Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45813533335336684942020-02-08T02:27:00.002+01:002020-02-08T02:27:44.959+01:00The Latest on Artificial Sweeteners: #Sucralose Good for the Lean, Bad for the Obese? #Acesulfame-K, the Healthier Alternative? As If! Plus: There's All Wrong w/ the Research
Time to stop discriminating against low-calorie (#LCS) or artificial sweeteners as a category, time to start considering the molecule and subject-dependence of these substances and to get the research back on track. Not sure if this article will achieve the latter but if you realize that generalizations are misplaced when it comes to alleged sugar-alternatives are unwarranted that would beAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24140950781153485272019-09-28T03:40:00.000+02:002019-09-28T03:44:57.598+02:00Baking Soda Loading Protocol Achieves 30% Higher Bicarb Levels W/ ZERO GI Distress | Plus: Post-Workout NaHCO3 Boosts Acute Recovery & Performance in Boxing
You will be pleased to hear that the 30% increase in serum bicarbonate observed in the loading study was achieved in the absence of gastrointestinal distress in ALL subjects.
Sunday, September 22, 2019, was 'bicarbonate day' in the SuppVersity Facebook News: What does that even mean? Well, the daily 'classics', i.e. links to archived SuppVersity articles, were all about the polyatomic anion Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10290956257149155852019-07-18T10:29:00.000+02:002019-07-18T10:35:26.327+02:00High CGA Instant Coffee for High Potency Fat Loss: Visceral and Total Fat Loss Increase 6-9-fold 😮, But...
Truth is in the numbers... the absolute numbers, not the impressive relative visceral fat loss that doesn't show on either scale, measuring tape, or mirror... and yes, that means that Kao's high-octane CGA enhanced coffee is not going to make you lean out effortless- and visibly in 12 weeks in the absence of making the necessary but (by way too many) dreaded dietary / lifestyle changes.
"Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43303295160561205572019-07-03T03:16:00.001+02:002019-07-03T03:24:57.085+02:00Stevia: What's New in 2019? Appetite, Food Intake, Fertility, Metabolism, Microbiome | Plus: Is Your Stevia 'Natural'?
Stevia is available in all forms and combinations... often you don't realize before you take a look at the label that it was literally diluted with fillers and other sweeteners such as erythritol etc. Moreover, no one can reliably tell you if the exclusion of the "bitter stuff" and reliance on Rebaudioside A, exclusively, doesn't nullify some of the previously described health benefits of the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80878635825793679882019-06-08T01:19:00.000+02:002019-06-08T01:23:17.557+02:0010%(+) Reduction in Testosterone After Glucose and Whey Protein Shakes - Is the Classic #BB Shake Anti-Anabolic?
We're talking about a cross-over study in adolescent subjects and acute changes but that's neither the only nor the most relevant reason you don't have to be afraid of the bodybuilding staple, now. In fact, a closer look at the data seems to suggest that we're talking about a 'protein-anabolic decrease in testosterone'... sounds odd? Well, here's how it may relate to your #androgenReceptors (ARAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58557431402373743352019-05-20T14:50:00.001+02:002019-05-20T15:05:06.520+02:00Beta-Alanine, Widely Used, but Rarely Tested for Safety!? Individual Studies Find Serum / Muscle Taurine is Reduced by >20%, However the Totality of Evidence Suggests...
Reductions in muscle and especially serum taurine have indeed also been observed in humans, but the fact that they do not occur in lower dose studies and cannot be observed consistently in studies using higher dosages (6g) suggests that they shouldn't be a problem for the average BA user.
Regular SuppVersity readers will be familiar with the way(s) in which taurine (#TAU) and beta-alanineAdel 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-38349894172717956842019-04-18T03:05:00.000+02:002019-04-20T10:44:23.399+02:00AGEs: Where do You Find (>500 Foods), How do You Avoid (a Dozen Tips) Them? And Why Should You Even Care?
100g fried bacon contains record-breaking 91,677 kU of AGEs. If you microwave it instead, you reduce the AGE concentration (and its taste) by ~90%! Learn more about the complex relationship between food, type, processing, AGEs and your health...
"AGEs kill!" That's the message many headlines of mainstream science-news outlets have been sending over the last 2-3 decades - headlines that are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74449825246925683712019-03-27T03:56:00.001+01:002019-03-27T04:01:01.485+01:00Platelet-Rich Plasma - Mar-2019 Update: What? How? For Whom? And How Useful? PRP Summarized + Illustrated
This article focuses on the use of PRP for mobility issues, but it's also used for hair growth and cosmetics.
In a point-/counter-point article that was recently published in the Strength and Conditioning Journal Morey J. Kolber, professor at Nova Southeastern University, and Paul A. Salamh, assistant professor at the University of Indianapolis discuss the usefulness of PRP for Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65563352703092525642019-03-06T03:22:00.001+01:002019-03-06T03:26:02.370+01:00Leafy Green Veggies Set Omega-6 on Fire? Plus: Proprietary but Worth Mentioning Milk Protein Contrate for Knee Pain
Not new, but still novel: "Proprietary Milk Protein Concentrate" about to make a come(back) in your joint supplements? And what are the implications of the counter-intuitive effects of leafy greens in a(n unhealthy) diet? Does this mean you have to stay away from collard greens (CG), purslane (PL), or orange flesh sweet potato greens (SPG) and other putative health foods?
If you follow @Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16927402250451007552019-02-26T03:15:00.000+01:002019-02-26T03:21:46.506+01:00Revisited: Squatting W/ Weightlifting Shoes and "Elevation Masks" - Results of New Studies Appear Initially Surprising
Weight lifting shoes don't make a difference and "elevation masks" (those things that simply impair your ability to breath) work... they increase your cerebral oxygenation - don't rely on the potentially misleading abstracts, alone... read SuppVersity!
Stronger, faster, leaner, ... and obviously more muscular. If you want to achieve all that, you got to invest the effort it takes to trigger Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71391048107735742342019-02-21T03:59:00.002+01:002019-02-21T04:07:23.354+01:00Microbes, Mycotoxins, Milk Fats, and the Na:K Ratio - What's the Latest in Nutrition Science in February 2019?
If you want to keep up with the very latest nutrition researc, be sure to follow the SuppVersity on Facebook!
Nutrition sciences are all about the microbiome, these days. Against that background you probably won't be surprised that my brief overview of studies from the latest edition of Molecular Nutrition & Food Research features 3+1 studies that deal with the food <> Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-59522018488361385332019-02-09T05:04:00.004+01:002019-02-09T06:38:21.055+01:00How Diabetics Can Benefit Tremendously From Vitamin C and What Else the 1st Studies from 2019 Teach Us About Ascorbic Acid, Cancer, Antibiotic Side Effects & 'ur Gainz
Vitamin C ain't yellow, but it's not as black-and-white as it is portrayed on social media, these days.
A couple of years ago, the #1 discussions about vitamin C one could have would usually address the following questions: "Does vitamin C prevent/treat the common cold?" and... (I still get this question, by the way) "Is ascorbic acid/manmade vitamin C bad for your health?" Don't worry, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49386632090623486142019-02-04T04:41:00.000+01:002019-02-04T04:48:58.008+01:00High Fish Oil Diet ➯ N3-Oxidation ➯ Fat Cell 'Aging', Plus Neuronal Damage | 12+ Studies to Contextualize the Results
Athletes could be at particular risk of 'going rancid'
You will probably remember both my previous article about the "rancidity" problem with over-the-counter fish oil products (see "3/3 TOP-Selling US Fish Oils Exceed Maximal Peroxide and Total Oxidation Levels - Levels Roughly 4000% Higher Than in Medical Grade N3 Supplements, Harvard Study Shows" | read more), as well as my often-phrased Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83173891259526516242019-01-07T07:15:00.000+01:002019-01-07T07:19:52.930+01:00Vitamin D Supps & Testosterone | Black Tea May Keep You Leaner Than Green Tea | Pea, Oat, Rice Protein & Glycemia
You can expect more research updates like this one in 2019 on the SuppVersity... as well as other changes. And best of all, there's still time to let me know what you'd like to see / be changed over the course of 2019... aside from the overdue switch to a mobile-ready webdesign (#IRemeberThePromises), obviously.
While all three studies in this research update have been published last year, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24217650691991403702018-12-29T07:31:00.000+01:002018-12-29T07:34:56.860+01:00Magnesium - Beyond Bioavailability: Bioaccumulation in the Brain 1.2-Fold Higher for Mg-Taurate | No Effect on Muscle
Brainiacs listen up: Magnesium + taurine can also be achieved from a (high seafood) diet.
You will remember that the year 2017 saw the publication of the first study to lend credible support to the use of transdermal magnesium. If you go back to my article discussing the results of the study, you will find the following items in the overview of CNS symptoms of magnesium deficiency (48% ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49409974004268009822018-12-18T04:34:00.000+01:002018-12-18T04:38:59.303+01:00Magnesium Could be in Charge of Your Vitamin D Levels: Supplements Lower High and Increases Low 25OHD Levels
D3 and Mg Supplements not mandatory w/ sun + balanced diet
If you subscribed to the @SuppVersity Facebook Page, you will have read the news, already: "Magnesium status and supplementation influence vitamin D status and metabolism" (Dai 2018) - that is both the title and the main results of a recent study from the Vanderbilt University that is important enough to make it from the short Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com