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.comBlogger11919999tag: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-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-45348318984387594122018-10-11T02:25:00.000+02:002018-10-11T02:31:48.112+02:00MCTs and High Protein - One Will Turn You into a Metabolic Furnace, the Other Will Just Burn Money - #ShortNews 10/18
It's about time for some nutrition science news.
For today's installment of the #ShortNews, I've picked two hitherto unpublished studies the main results of which have been presented recently as part of the Proceedings of the Nutrition Society Summer Meeting. The studies by Carr et al. and Maher et al. deal with the metabolic effects of two dietary nutrients you'll all be familiar Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-22227016265310449682018-09-30T02:48:00.001+02:002018-09-30T03:07:06.542+02:00'Native' Whey, the Superior Whey? Transient Benefits on 'Recovery', No Size or Performance Gains in 12-Week RCT
'Natural' whey is filtered right out of skim milk, 'regular' whey from the liquid 'waste" that accumulates in the cheese production - that's at least how the scientists in the study at hand define 'natural' - in the literature 'natural whey' often refers to whey concentrate/isolate vs. hydrolysates, ie. quasi-predigested protein with a completely different peptide content.
I've discussed Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45645576962773057832018-05-29T03:19:00.000+02:002018-05-29T03:28:07.114+02:0035g Pre-Bed Casein Protein, 1st Fair, Isocaloric High Protein (1.8g/kg) Comparison: No Extra Muscle Gain in Young Men
Using casein protein pre-bed can be useful but probably only for those of you who use it to up their total protein intake.
"Once Upon a Time..." It may sound like it, but it is a fact when I tell you that there was a time when bodybuilders got up at night to consume a protein shake. That's not just the exact opposite of today's lean gains physique athletes, it is also PM protein ingestion Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60037291359153082652017-12-26T01:42:00.000+01:002017-12-26T01:42:55.940+01:00BCAA Free = Body Fat Free | Do BCAAs Make Us Fat or Are They Elevated when We're Fat? Study Suggests the Former
First fat, then carbs and now protein? Are we ever going to stop pointing fingers at individual macronutrients and acknowledge that it's our caloric excess that's making us fat?
As a SuppVersity reader the notion that the BCAA levels of obese mammals are chronically elevated is no news for you. In fact, I've written about the potential link between BCAAs and obesity repeatedly over past decadeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85277844824877688962017-11-18T13:24:00.003+01:002017-11-18T13:30:53.261+01:00Leucine, Whey Concentrate, Hydro Whey or Soy - How do They Affect Beginner's Early Muscle & Strength Gains?
12 weeks of serious resistance training will transform the body of beginners, but it'll do that regardless of whether you supplement with protein or not, doctoral thesis shows.
The headline of today's SuppVersity article summarizes the research question of a recently published doctoral thesis by Christopher Brooks Mobley (Mobley 2017). In that, Mobley started with the hypothesis thatAdel 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-78093259778157924462017-09-15T03:49:00.000+02:002017-09-15T03:50:03.931+02:00IIFYM & Nutrient Deficiencies ? | (Iso-)Leucine & Glucose Uptake ↑ | Weight Lifting & Protein (RDA + 60% Required)
Missed the ISSN 14th International Society of Sports Nutrition (ISSN) Conference and Expo? I've sifted through the proceedings and picked studies of for a multi-part article series. Today: IIFYM & Nutrient Deficiencies, (Iso-)Leucine & Blood Glucose and the notorious question: How much protein do lifters need?
If you have, just like me, been unable to attend the "Fourteenth Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37196779488489902972017-07-28T01:47:00.000+02:002017-07-28T02:13:56.089+02:00High Protein Breakfast Lowers Weight (8%), Waistline (4%) + HbA1c (12%) in T2DM - Especially if the Protein is Whey
Protein Pudding Cups like those suggested on shape.com may be part of a T2DM therapeutic high protein breakfast.
It's no news that a high protein breakfast will keep you satiated for longer time periods than a sugary cereal. There's also existing evidence that whey proteins are an excellent choice for people with type II diabetes as their effects on GIP, GLP1, and insulin help reduce Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82770723640383071342017-07-24T03:28:00.002+02:002017-07-24T12:47:44.333+02:00Protein-Sugar Interactions: Will a Coke/DietCoke Turn Your Lean Steak into a Cheeseburger - Metabolically Speaking?
Does a Coke (diet or regular) really ruin the metabolic benefits of high protein meals? Decrease fat oxidation? Increase fat storage? Boost your appetite?
In her recently published blog about the study, Dr. Shanon Casperson writes acknowledges the "beneficial effects of protein-rich diets", its beneficial effect on satiety, its ability to decrease both prospective and real-world food Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31554158405950088312017-07-16T05:51:00.000+02:002017-07-16T05:58:49.322+02:00Protein - 0.8g/kg Insufficient for Female Athletes, Too. Plus: Revised RDA is 1.71-2.2 g/kg/d Depending on Sport & Sex
With average daily protein intakes of only 90±24 g (Gillen 2017), many female athletes are probably missing the sweet spot of ~1.7g/kg/d.
I guess I am preaching to the choir when I write that the recommended daily allowance (the magical "RDA") for protein is laughable; the number of studies which show that an increased protein intake will have beneficial metabolic effects is increasing byAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-81255371725015000762017-06-14T02:07:00.001+02:002017-06-14T02:16:59.271+02:00Pre-Bed Protein Supplementation Revisited: No Increased Protein Synthesis W/ 30g | Time to Give up Pre-Bed Casein?
Don't want to rely on protein supplements but are bored of blatant cottage cheese? Try this deliciously looking recipe for "Cottage Cheese with Maple & Vanilla Flavor Added, fresh blackberries, raspberries and blueberries, toasted almond slivers, and pumpkin seeds" from thechroniclesofhome.com
I've written about the possible net protein gains you can make by consuming a large bolus (20g) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31319296485974645982017-06-04T01:09:00.001+02:002017-06-05T02:24:26.610+02:007-Day Protein-Modified Fast - All the Benefits of Fasting W/Out the Risk of Muscle Loss? Human Study Says...
Lean wild salmon would be a good protein source for a PSMF regimen.
If you are not familiar with the idea of a "protein modified fast" here's what it's all about: in order to minimize the use of lean tissue as a source of energy, a protein-sparing modified fast (PSMF) will combine very low calorie diet with some (often high amounts of) protein, fluids, and vitamin and mineral supplementation.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-44994904909967456922017-05-29T01:49:00.000+02:002017-06-04T13:20:07.336+02:00Two New Papers, Review & RCT, Suggest: Nutrient Timing May Boost Lean Mass Gains by ~70%, ΔBF% by Factor 10+
"Hon, are you crazy? Don't check your Facebook or WhatsApp now, get the protein shake in, immediately" - After reading about the latest (unfortunately partly yet unpublished) research some trainers may actually say just that to their female clients if they don't gulp down their protein shakes immediately after their workout ;-)
There's no question that the prevalent notion that "if you don't Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-89748804849612040812017-04-24T12:31:00.001+02:002017-04-25T05:57:27.489+02:00Post-Workout Protein Supplementation: Speed & Source Don't Matter for Real-World Size & Strength Gains - Really?
On a side note: An adequate protein intake is as important for men as it is for women, but both can - for few with real effort - achieve adequate protein intakes from their diet alone - with the same muscle-building effects.
If you believed only 50% of the claims on the boxes of the currently available protein supplements, you'd have to have at least five products from three different brands Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25170912202440295432017-04-01T15:02:00.002+02:002017-04-02T02:22:59.282+02:00Is 'Meat' Bad for us, or Rather the Products we Call 'Meat' - A Mix of Preservatives + Colorings That's Killing Us Slowly?
Ladies and gentlemen, may I introduce: the worst offenders in the "meat" category. Foods that owe their color, their taste, their shelf-life and their tolerable bacterial count to an amount of food additives that makes me question whether these food products are still "meats".
You will probably remember from previous SuppVersity articles that the association between meat, cancer, diabetes and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70717650318620224852017-03-16T04:21:00.003+01:002017-03-16T04:21:25.580+01:0040 vs. 20g PWO Protein Sign. Boost Recovery After Muscle Damage / High Dietary Nitrate = No Supplement Benefits?
High nitrate without beetroot? Not a problem, check out Jonvik's complete list of high nitrate foods in Table 1.
Not every study is worth its own SuppVersity article... that's not because it wasn't well done, or boring, though. Sometimes there's just not that much to discuss beyond the mere results. Today that's the case for two studies by Doering et al. and Jonvik et al. that are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54117388161262202017-02-04T06:28:00.000+01:002017-02-04T06:34:26.748+01:00Native Whey, a Superior Muscle Builder? Recently Observed Impressive Absorption Rates Tell You Nothing About 'Gains'
Do you have to replace your whey protein concentrate with "native whey" product to avoid missing out on massive gains? The study to answer this question has not yet been, done, but the study at hand certainly does not warrant this conclusion.
You will probably have seen the results of the latest study from a recent paper by scientists from the Norwegian School of Sport Sciences (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-86655468877394768632017-01-21T05:32:00.002+01:002017-01-21T07:40:06.417+01:00True or False: A High Protein Intake Nullifies the Benefits of Diet-Induced Weight Loss (10%) on Glucose Metabolism
With high protein diets often being falsely equated with misguided varieties of keto diets where you eat nothing but sausages and bacon, the public jumps at 'news' like "A new study suggests there's a downside to all that protein" (time.com) and ignores that high protein dieters like you and me limit the amounts of these foods and eat way more veggies and fruits than Mr. Average is often Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73211145394796423322016-11-05T04:25:00.000+01:002017-04-04T05:01:47.965+02:0040 vs. 70g of Food Protein per Meal? No Ceiling Effect for Improvement(s) in Net Protein Balance (+65% w/ 70 vs. 40g)
This study does almost everything right and yet, it still needs a follow-up study to address the question whether the results would be the same for fast(er) digesting proteins such as whey protein where 'more', i.e. ever-increasing boluses of protein, could actually increase the amount of protein that is being fed into gluconeogenesis, bros.
You've read it here, you've read it elsewhere: Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54680264259891223832016-10-25T05:05:00.000+02:002016-10-25T05:10:05.629+02:00Total Protein, not its Whey-to-Casein Ratio Determines the Satiety Effects of a Standardized Chocolate-Vanilla Shake
No, that's not a photo from the study.
This is not the first SuppVersity article to discuss the satiating effect of dietary protein, but it's the only one addressing the notion that a lower whey-to-casein ratio in a high-protein milk beverage would go hand in hand with an increased satiety effect.
Why should it? Well, as Amelinda et al. (2016) point out, "whey and casein protein Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46953808300387875552016-10-13T05:59:00.000+02:002016-10-13T05:59:38.621+02:00Latest Study Shows that a 3.3 g/kg High-Protein Diet is Safe -- And Yes, This Means it Doesn't Hurt Your Kidney or Liver
Don't forget that meat and dairy are not the only good sources of protein in your diet. In fact, even vegan athletes can - albeit with some effort - follow a diet that's so high in protein that traditionalists would say it may put your kidney and liver on the line - plant protein, or not...
Guest post by Alex Leaf (leaf-nutrition.com) - There is a pervasive myth among vegans and health Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85298171236149084162016-06-13T03:00:00.000+02:002016-10-12T05:19:33.745+02:0040g Casein Build Lean Muscle Overnight: 27% Elevated MPS Even W/Out Training (30% W/ Ex) - And That in 70-Y+ Olds!
Pre-bed protein (meal or shake) is always a good idea, no matter if you're young or old, if you work out in the PM or not - you don't want to miss the increased overnight protein synthesis.
Gaining muscle over night? No news! You will probably remember the two previous articles on "pre-bed protein ingestion", i.e. "12-Week Study: 25g Bed-Time Protein Almost Doubles Size & Increases Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16045272896609727112016-06-07T04:31:00.001+02:002016-06-07T18:31:40.027+02:00Protein Supps + Synthesis After 'Cardio': Milk (Natural 2:8 Whey:Casein) Protein is Best! Plus: 40g May Be Ideal Dose
Even though the study at hand has been conducted in an endurance training scenario, there's no reason to believe that the superiority of milk protein, the natural mix of whey and casein would be a "cardio-specific" thing. In fact, evidence to the contrary has been discussed previously, here and here.
Whey, casein, soy or the rarely used alternative, milk protein, what's best to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58289049143474429572016-05-27T04:40:00.003+02:002016-05-28T03:44:12.272+02:00Protein Oxidation 101: 8 Simple Rules to Minimize PROTOX and Maximize the Proven Benefits of High(er) Protein Diets
You're not going to like it, but not all of the protein foods in this photo deserve the attribute "SuppVersity Suggested"
I usually try to keep my promises,... even if this means hours of research and ending up with the conclusion that "more research is necessary"... and no, you don't have to worry, there's more than that in the following ~4500 words + 45 references (not including those IAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85987069771607941492016-05-23T03:41:00.002+02:002016-05-23T04:00:38.755+02:00Food Proteins Have Same Muscle Building + Fat Shredding Effects as Whey Protein Shakes, and Reduces Desire to Eat
What's more muscle ana & fat catabolic?
It is not too long ago that I've written about the results of the first PRISE study (Arciero. 2014) on Facebook. In said study, the subjects, your average overweight to obese individuals, had been advised to use a protein-pacing strategy (P; six meals/day @ 1.4 g/kg body weight (BW), three of which included whey protein (WP) supplementation) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5826123981780730992016-05-19T03:54:00.000+02:002018-09-10T14:49:20.424+02:00Can Oxidized Proteins Kill You? PROTOX Links Processed High Protein Foods to IBS, Diabetes, Cancer, NAFLD & Co.
Dietary protein sources: You better eat them before they're rancid.
There's such a thing as "protein oxidation"? If you are asking yourself this question, you will probably have missed the 20th century studies by Henry D. Dakin (*1880–†1952). Dakin originally reported the oxidative degradation of particular amino acids during digestion and introduced the potential biological consequences of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53371563453148006762016-05-15T03:03:00.001+02:002016-05-15T14:24:57.129+02:00Interaction of Fat Cell Size, Protein Intake & Co. W/ Fat Gain + Insulin Res. in Overfed Men + Women in Metabolic Ward
That's rather the low protein variety of overfeeding... but wait, was the high protein diet even "high" in protein? Well high enough to affect liver fat, for sure.
You will probably remember José Antonio's high protein overfeeding study series (learn more) from the articles here and on the SuppVersity Facebook page. The results were quite impressive, but the number of controlled Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2105819828820880582016-05-07T03:19:00.000+02:002016-05-07T15:38:44.569+02:00The Insulin / Glucagon Ratio and Why Diabetics and People W/ Severe Insulin Resistance Must be Careful With Protein
You're insulin resistant and trying to lose weight with high protein intakes? Then you got to read this article carefully...
High protein diets can help you lose weight while maintaining muscle mass. This should make them the ideal choice of diabetic patients, many of whom are suffering from weight issues that are often not corollary, but rather causatively involved in the development of type Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12419302590464475872016-03-10T04:52:00.000+01:002016-03-10T04:58:28.600+01:00High Protein Medium CHO Promotes Lean Mass Gains and Stable Metabolic Rates Compared to Two Different Macros
This could not be a meal from the study too few carbohydrates... even for the medium CHO group.
As a SuppVersity reader you're not going to be surprised to hear about beneficial effects of increased (dairy) protein intakes on weight loss.
What may be surprising, though, is that the statistics based conclusion of a recent study that determined the effects of 16-week high[er]Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68021389129464980882015-11-07T15:52:00.000+01:002015-11-08T05:29:04.593+01:00Net Protein Retention and Dietary Protein: When It Comes to Steaks, More Helps More - By Inhibiting Protein Breakdown
Want to maximize net protein retention? Order another one... another steak ;-)
In view of the WHO's recent epidemiological bogus publication, ... ah I mean their review of the epidemiological research that said that "red meat kills", it is quite surprising that the study Il-Young Kim and colleagues conducted in healthy young adults was even approved by the ethics committee Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78311148490410817162015-10-27T14:01:00.000+01:002015-10-28T05:54:56.704+01:00Breakfast: Eat it or Skip it? Making it High Protein Will Have Habitually Skipping Teens Lose Fat & Curbs Their Hunger
This could have been the HP breakfast. Egg-based pancakes + ham.
It is almost like the question "to carb" or "not to carb" and the almost religiously maddish discussions between carb-eaters and ketophiles: The debate revolving around the useful- or uselessness of breakfast, when it comes to health and physique issues.
In my more recent articles about the topic I have repeatedly exposed Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14685016536670511362015-10-14T13:42:00.001+02:002015-10-14T16:37:01.476+02:00Non-Adherence and Design Problems: Two Reasons Why Recent Diet Study May Fail to Show Benefits of High(er) Protein + Dairy Intakes in Overfat (>37%) Women
Don't expect weight loss wonders from high(er) protein and dairy intakes, but especially when the energy intake is not controlled both can have benefits the study at hand could not detect.
What's better a calorie reduced diet with the suggested amount of protein or one with a slightly higher amount of protein and extra low-fat dairy in it, when it comes to shedding the exuberant bodyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3170612874574313672015-09-30T17:31:00.000+02:002015-10-06T13:13:04.162+02:003.8 vs. 2.3 g/kg Protein + Exercise to Improve Body Comp. | Digestive Enzymes to Pimp Vegan Proteins | High Protein vs. MUFA Meals for GLP1 | ISSN Research Review '15 #3
"If some is good, more is better!" Unfortunately, this simple maxime does rarely apply when it comes to the physiological response to certain foods and/or supplements. For protein, however, it appears as if the relation holds - at least as long as protein does not become the only energy source in your diet.
I guess by now I can simply skip the lengthy introduction telling you about how I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24836159964465615982015-08-10T18:57:00.000+02:002015-08-17T15:40:18.038+02:00Eating More Protein Doesn't Help You Lean Out? Reanalysis of Often-Cited 36-Week Study Corrects Original Conclusion: Threshold Intakes and Changes (!) in Protein Intake Matter!
No, even the reanalysis doesn't say that a bit more protein, alone, will make you look like this ;-)
I've written about both observational and experimental studies that show how increased protein intakes can improve your body composition. So why mention another one?
Well, the study at hand which has been conducted by scientists from the Purdue University is interesting, because (a) it's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16211121088911853482015-07-11T15:51:00.000+02:002015-07-11T16:09:38.549+02:00Too Much Whey Today, Type II Diabetes Tomorrow - Human Study: Whey Reduces Muscular Glucose Uptake by 25%!
Is it really bad to drink that whey shake before you eat the bananas, strawberries and blueberries, because whey makes you insulin resistant? Sounds "bogussy" and a closer look at the questionable methodological choices of the scientists who conducted the study don't make the results sign. more credible.
In the fitness community, whey protein is the #1 on the "must have supplement" list. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28321806953508929742015-06-14T14:37:00.000+02:002015-06-14T14:39:28.888+02:00High Fat, Low Carb +20g Whey = Reduced Satiety | Palatable Foods & Obesity | Food Addiction - Believes & Realities
After your workout, whey protein is fine. With a low carb + high fat breakfast, though, it may ruin the satiety inducing effects of the high fat + low CHO meal.
Today I am going to make the short news items actually short in order to be able to cover all the different studies investigating topics that range from the effects of TV watching and other distractions on your Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74535677272313807882015-05-31T13:39:00.000+02:002015-11-14T10:40:57.796+01:00To Prevent Insulin Resistance Potassium Supplementation is a Must on Protein-Modified Fast W/ Out Fruits & Veggies
You don't need supplemental K, well... unless you are on a protein modified fast without fruits and veggies ;-)
The 1984 study by Norbiato et al. is not a very recent, but it's probably a very important study which was set up to investigate "the role of potassium deficiency in the development of glucose intolerance during caloric deprivation" (Norbiato. 1984).
Or, put simly, the scientists Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7716247926587201762015-05-16T11:49:00.000+02:002015-05-16T14:52:03.324+02:00When it Comes to its Satiety Effect, More Protein Doesn't Help More - Athletes Trying to Lose Weight May Fare Better if They Spread Their Intake to Several 20-30g Servings
One scoop would suffice to maximize satiety. And as far as the energy balance and the compensation effect is concerned 20g of protein is actually more effective than 40, 60, or 80 g.
Come on, if you've read my article about the insulinogenic effects of whey protein ("Whey More Insulinogenic Than White Bread: Insulin Spike is Mediated by GIP Secretion in the Gut & Effect of EAAs on the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4803760373548985362015-04-14T14:33:00.001+02:002015-04-14T14:43:44.266+02:00Will "Muscle Building Supplements" Give You Testicular Germ Cell Cancer? Creatine & Protein Stand in the Pillory
The study at hand makes protein and creatine look worse than prohormones - can that be right?
Maybe you've already seen a link to this study on Facebook, maybe not: "Muscle-building supplement use and increased risk of testicular germ cell cancer in men from Connecticut and Massachusetts" - that's the title of a study which claims to provide convincing evidence that "MBS use is a potentially Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57881295072364095872015-03-14T12:58:00.001+01:002015-03-14T13:04:22.869+01:00Protein Supplements or Dietary Protein? What's the Better Muscle Protector in Exercising Older Individuals on a Diet?
Can drinking protein shakes outperform dietary protein when it comes to protecting aged muscle from diet induced catabolism? Find out...
Strategies to enhance weight loss with a high fat-to-lean ratio in overweight/obese older adults are important since lean loss could exacerbate sarcopenia, the loss of lean muscle mass with all its negative consequences on the ability to keep the weight off Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag: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-25673525619516100502015-03-01T11:56:00.000+01:002015-03-01T11:56:28.752+01:00More Evidence That Myostatin is an Important Inhibitor of Diet and Exercise Induced Muscle Gains in You & Me
Is myostatin relevant for mass monsters only, or for normal trainees, as well ?
We all know the freakish images of myostatin negative animals. We all know about the heavily marketed, but scientifically not proven myostatin inhibitors. But do we also know that myostatin is actually a major inhibitor of skeletal muscle growth in the average trainee?
I am not sure, but a recent study from the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19558922600564681732015-02-20T16:49:00.000+01:002015-02-21T04:00:25.329+01:00More Evidence of a Ceiling Effect for Protein Synthesis at ~30g of Whey and/or 23g of Whey + 5g of Leucine in Young (and Old?) | Plus: mTOR is no Reliable Marker of MPS
There are two things you need to build muscle: Iron - to lift it and protein to drink it... for both, it appears, though, as if there was a definitive ceiling effect. For iron, too much can even be a bad thing. For protein, however, consuming too much after a workout is for most uf us only waste of resources and money.
"More does not help more!" As a SuppVersity reader you know that thisAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71780855320902095832015-01-28T09:37:00.001+01:002015-01-28T15:52:40.502+01:00Study Comparing Whey & Pea Protein Finds Superior Gains in Sleeve Size W/ Pea, But the Results May be Misleading
One study wouldn't be enough to prove that pea is superior to whey as muscle builder, anyways.
In a recent study, French scientist investigated the effects of two types of protein supplementation on muscle thickness and strength in 161 moderate physically active (2–6 hours
per week) male participants (mean age 22 years). More specifically, the scientists compared the effects of vegetable Pea
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14445497483320293372015-01-07T13:26:00.000+01:002015-01-07T16:14:40.052+01:00Pseudo-Low Carb Diet With Low Fat (55g/d) Content Sheds 0.5kg/Week W/Out Muscle or Performance Loss in Athletes
If you stick to the information in the abstract it sounds like a "low carb" diet intervention. Don't be fooled!
I am not a low carb enthusiast, but I don't close my eyes to the proven benefits the modulation of one's carbohydrate intake. Benefits as they are described by Hovinen et al. (2015) in their latest paper in the Journal of Strength and Conditioning Research. In the corresponding studyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91217305916904626272014-12-29T14:20:00.002+01:002017-08-20T02:25:16.374+02:00The Overfeeding Overview: High Fat, Carb, Protein, MCTs, Leptin, Testosterone, T3 & Reverse T3 - Get an Overview of the Consequences of Short- & Long-Term Overfeeding
High fat + high carbohydrate foods like mini doughnuts are exactly what you should not eat on a refeed day, let alone during weeks of bulking.
Do you want to know what happens during days and weeks of gluttony? How the effects "bulking" will have on your body weight and composition, depending on where those extra calories come from? Have you wondered what the optimal nutrient composition on 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-41634860724004674152014-11-02T13:58:00.000+01:002015-05-14T03:13:37.502+02:00High Intensity, Low Volume Training for Optimal Health; Low Dose Caffeine for Mixed Results; 4 Commandments of Endurance & Strength Training for Max. Gains
It doesn't matter if you want to turn fat into fit, fit into fitter or strong into stronger. Today's SuppVersity science potpourri has something to offer for every physical culturist who is looking for ways to improve his health, performance and physique and for trainers and coaches who work with this challenging clientele.
In view of the fact that the last news-potpourri on appetite related Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74140186135452927152014-10-25T12:56:00.000+02:002014-10-25T12:56:16.092+02:0043% More Protein 10x Higher 24h Net Protein Retention: It Takes 0.32g/kg Whey + Casein Post Workout to Establish a Positive Nitrogen Balance After Running + Cycling Ex.
The kids who were the subjects in the study at hand didn't lift. They ran and cycled and still ended up in a positive nitrogen balance - thanks to post-workout protein supplementation.
As a SuppVersity reader you are familiar with the results of previous studies investigating the effects of post-workout protein ingestion. Studies that revealed that it takes ~20-30g of whey protein to maximize Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79836950663269049512014-10-21T14:21:00.000+02:002014-10-21T14:21:18.407+02:00Only Dairy, not Soy-Based Meals are Truly Anabolic: Protein Signalling Response to Complete Meals Impaired W/ Soy vs. Whey. Plus: No Response in the Obese to Either Protein
Only dairy, not soy-based lasagna will help you build muscle.
What is it that makes the latest study from the Molecular Nutrition Unit at the School of Exercise and Nutrition Sciences of the Deakin University and colleagues from the The Liggins Institute at the Faculty of Medical and Science Health of the University of Auckland different from previous studies? Actually it's more than one thingAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48205793159663602222014-10-05T14:53:00.001+02:002017-03-12T05:02:55.666+01:00Whey Beyond Brawn: 10+ Things You Probably Didn't Know Whey & Peptides That Form During its Digestion Can Do: From A as in Vitamin A Uptake to Z as in CanZer Protection
If you've got brawn and brain you will realize that whey is much more than a potent muscle builder.
As a SuppVersity reader, you are well familiar with the pluripotent benefits whey protein has to offer to the average and extra-ordinary gymrat. You will also be aware that it can promote weight loss and help you maintain lean muscle mass when you're dieting.
If you've read almost all ~2,000 Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41078389336424475952014-09-28T13:18:00.002+02:002014-09-28T13:21:28.069+02:00Faster Muscle Hypertrophy, Lower Visceral & Liver Fat, Trig & Glucose Levels W/ Fish vs. Casein | Plus: Shift From Slow to Fast Twitch Muscle Interesting for Strength Athletes
If casein protein is good for slow and fish protein is good for fast twitch muscle, "fish and cheese" would be the perfect muscle food, no? Read the whole article and find out if that's the case.
As a SuppVersity reader you've read about the "wonders" of fish protein before. If I am not completely mistaken, though, the study at hand which is about to be published in the peer-reviewed journal 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-84011582583315095752014-09-15T16:18:00.000+02:002014-09-16T05:32:29.091+02:0018% Increased Protein Breakdown W/ 20g of Egg Protein Before Workout - Reason Enough for Avoiding Pre-Workout Protein Supps? Rational & Experimental Counter-Evidence
Protein before workouts "accelerates protein catabolism"? That sounds worse than it actually is (photo BSN).
Most of you will probably consume a protein shake after their workout. Probably whey, if you've read all SuppVersity articles, maybe 25g whey + 10g casein (learn why), or something like that. But what do you do before your workouts? Do you consume a protein shake 60-90 minutes before Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84230198155195177822014-08-22T14:13:00.000+02:002014-08-22T14:30:07.054+02:00Macro Ratios & Glucose Management: Eating Lower GI Carbs and Higher Protein Alone is Less Effective in Blood Sugar Normalization Than You May Have Thought
Macronutrient ratios matters, but food quality does, too. And so do exercise, laziness, sleep, .... the list is endless, so can we be surprised that modulating GI and protein is not helping much?
We all "know" that going low(er) carb is good for your blood glucose management, right? Nice! So, we probably don't need studies like the Marleen A. van Baak's conducted only recently, right? I mean, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60013345539057261142014-08-21T15:53:00.001+02:002014-08-21T17:07:28.841+02:00Myostatin Limits Muscle Hypertrophy in Young, Physically Active Resistance Trainees on High, but Not Normal Protein Diet - Irrelevant Outlier or Crucial Revelation for Trainees?
Who says, resistance training and high protein diets make you bulky? The study at hand suggest they don't because after a couple of weeks your body will pull the myostatin break | img (c) fighterdiet.com
You're training like mad and consuming a ton of protein everyday and still don't see the results you deserve? Maybe increased myostatin levels are holding you back!?
While previous studies Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8106222687608318562014-08-16T16:14:00.001+02:002014-08-16T16:29:15.028+02:00Sex-Differences in Cravings After Std. Meals W/ Different Macro Composition - Low Carb + Energy Meals and / or High Amounts Of Fats May Make Female Sugar Cravings Worse
When it comes to carvings, women are more susceptible to the sugar coating of a doughnut vs. steak in a salt crust.
When I saw the results of a recent study from the University of Tokushima Graduate School, I felt reminded of my last barbecue with a couple of friends and how I would have preferred another steak, when my female friends devoured the chocolate cream grimacing as if they were Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-77036675686560730862014-08-13T14:45:00.000+02:002014-08-14T08:21:14.563+02:00Maximal Protein Synthesis in the Elderly: How Much Protein Does it Take? Another Study to Suggest More is Better!
Maximal protein synthesis requires protein, but how much exactly you need will depend on your age - the older you are the more PWO protein you'll need.
Scientists from the University of Auckland were fed up with
the lack of information about the differential response in protein
synthesis in response to the ingestion of various amounts of protein.
Accordingly, Randall F. D’Souza et al. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50524744581375403652014-08-09T13:49:00.000+02:002014-08-09T14:40:00.586+02:00Protein Timing Does Matter! Yet Only in Trained Men. More Than 2x Higher Relative Protein Retention W/ Immediate vs. 6h Post Whey Consumption in Bodybuilders vs. Rookies
Drop the weights, grab the shake! Timing matters for advanced trainees.
I guess you'll all have followed my suggestion to read Brad Schoenfeld's, Alan Aragon's and James Krieger's excellent review of the effects or protein timing on skeletal muscle hypertrophy, last year. In said paper, the two conclude that their review would "refute the commonly held belief that the timing of protein intake Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75905822331805435202014-07-21T07:59:00.003+02:002014-07-21T16:09:16.546+02:0023g of Dairy Protein + 5g of Leucine Turn Cardio Sessions Into Muscle Building Workouts - More Protein + Extra Leucine = Higher mTOR, But Minimally Improved FSR
No matter how much you supplement, running will probably never be the "most anabolic" sport of all. On the other hand, it's certainly less catabolic than broscienctific horror stories of muscle loss and weakness would tell.
Researchers from the Massey University Wellington claim: "Ingesting 23 g of protein with 5 g added leucine achieved near-maximal FSR after endurance exercise." (Rowlands. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84840358179054807082014-07-19T14:44:00.001+02:002015-03-15T04:18:48.643+01:00Less Fat, More Muscle: The Effects of Adding a High Protein Intake on Top of a Hypercaloric Diet in Humans Are Slim, But the Trend (FFM ↑, Fat ↓) is Significant
Cottage cheese is a good source of extra protein - 11-12g/100g
Protein is a wonderful substance. You all know that, so much, in fact that most of you expect way too much from this one macronutrient and forget about the usefulness and need of the others. Don't worry I am not going to lecture you, if you want to go on a rabbit starvation diet, as the early American explorers were forced to eat (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11410368958288593112014-07-10T16:03:00.001+02:002014-07-11T08:30:02.882+02:00Eccentric Exercise "Superior Driver of Acute Anabolic Signalling That May not be Mirrored in the Rate of Muscle Protein Synthesis", 12 Week Human Study Suggests
Concentration curls are one of the few exercises, where eccentrics make sense. They are safe and you can even do them if you don't have a training partner.
The title of today's SuppVersity article is actually an almost literal quote from the abstract of a recent paper from the Aarhus University that's about to be published in an upcoming issue of the peer-reviewed scientific journal Amino Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72531388486686500542014-06-24T16:47:00.001+02:002015-11-14T04:59:05.011+01:00Whey Protein Hydrolysates are the Past! Salmon Protein Hydrolysate Can Deliver Protein Even Faster, But Does This Also Mean They Are More "Anabolic"?
That's salmon, yes, but it's not processed enough to compete with any hydrolysate. Well, unless you decide to eat and regurgitate it - after some time, obviously, 'cause "hydrolyzed" proteins are in the end only pre-digested proteins.
As a SuppVersity reader you know that the amount of protein is not the only determinant of the potential muscle building effects of a given protein source. The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-27469045766050577482014-06-10T15:44:00.000+02:002014-06-10T15:45:11.112+02:00Protein Blends, Not Isolates Promote Maximal Skeletal Muscle Protein Retention(!) - It's Not About How Much You Pump into the Muscle, It's About How Much You Retain
Scientific evidence suggests: There is not one optimal protein to build muscle - it's the mix of fast to slow proteins that's key.
For someone like yourself, who's making sure to get his daily dose of SuppVersity Science News, the results Reidy et al. present in their latest paper in the Journal of Applied Physiology can hardly be surprising. I have, after all, written about the superiority ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43910341372914394592014-06-07T15:06:00.004+02:002015-11-11T05:50:38.418+01:00High Protein Bulking Maximizes Muscle (+1%), Minimizes Fat Gain (-3%): Study Proves That 200g+ Protein Per Day Make a Cleaner Bulk Than 133g/day on ~480kcal Surplus
If lean muscle if your goal, high protein bulking is the way. That's what bro-science that's just been confirmed by pro-science - w/ non-lifting young, lean men.
We all know "protein is good", but why is it bashed by scientists all around the world as a carcinogenic obesogen in the headlines of many of the major science news outlets, then? I can't answer this question, but after the "Meat is aAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50476345035690768462014-05-18T13:21:00.001+02:002014-05-18T13:21:09.158+02:00Fivefold More Than the FDA Allows: Extreme High Protein Diet (4.4g/kg | 307g/day) Benign & Non-Obesogenic. Plus: Macronutrient Prescription & Changes in Food Quality
Monster milk was not the product that was used in the study at hand, but an undisclosed, but certainly non-negligibly large quantity of the more than 300g of protein came from whey and casein shakes and will thus have had a major impact on food quality.
Jose Antonio has finally conducted a study you can show your grandmother who wasn't just taught that fresh bread would give you the gripes andAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39034759230178233682014-04-15T16:39:00.000+02:002014-04-15T16:39:43.690+02:00New Insights Into the Difference Between Whey, Casein, Cod & Wheat Proteins: Increased Dopamine, Decreased Gastric Emptying, Unknown Hydroxy-Fatty Acids & More
This is not your average protein shoot-out - the amount of leucine and the mTOR and protein synthetic response were not even measured.
It's actually rare to read the phrease "in contrast to previous studies" in a study about whey protein. There have been dozens,... ah, what do I see, hundreds of studies that have investigated almost all aspects of the biochemical, digestive, and health Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80382101202532059612014-03-25T16:37:00.000+01:002014-03-25T16:38:39.187+01:00Non-Fasted Cardio the True Key To Weight Loss? Study Shows Significant Increase in Total Energy Expenditure W/ Fed vs. Fasted Cardio - High Protein Adds to the Effect
Cardio & weight training are not mutually exclusive | learn more!
It's actually quite funny. A few days ago I wrote in a short blurb for the daily SuppVersity Classic Article that the "never-ending debate" about fasted cardio "has lost some of its momentum when the HIIT craze hit the fitness community" and today I get the following message from Päivi (thx!):
"This study totally Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30838846709547903762014-03-15T16:02:00.000+01:002014-03-15T16:02:26.668+01:00Where Protein Fails, Protein + Resistance Training Succeed: Lifting Corrects Diet-Induced Decrease in Postprandial Protein Synthesis, But Fails to Normalize Net Retention
It takes pains to maintain your gains!
You will certainly remember the shocking revelation that simply eating more protein is not going to prevent the diet induced muscle loss that occurs whenever you consume less energy than you expend (read up on "Protein Intake & Muscle Catabolism: Fasting Gnaws on Your Muscle Tissue and Abundance Causes Wastefulness" | go for it!)...
Don't rejoice,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-9991848470342212972014-02-23T14:20:00.000+01:002014-03-03T15:52:59.735+01:00There is More To Glucose Control Than Carbohydrates (1/?): Non-Carbohydrate Nutrients And Their Effects On Blood Glucose Management ➲ Amino Acids, Proteins, Peptides
This is part I of a multipart series, you will be able to navigate by clicking on the pictures in the box below.
While it appears to be obvious that eating a low-to-no-carbohydrate diet would be the easiest way to manage your blood glucose levels, carbs are by far not the only nutrient that will have an effect on your blood glucose levels. In a recent overview article, Martina Heer and Sarah Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38931443116779925732014-02-22T15:07:00.000+01:002014-02-22T15:17:00.347+01:00High Protein Diets Don't Counter Anti-Anabolic Effects of Low Energy Intake: 29% Reduction in Free Testosterone, -16% IGF-1 With 40% Energy Deficit Despite 2.4g/kg Protein
Melt the belly, keep the muscle - a decent amount of protein is key, but more ain't more and as a recent study shows: This has nothing to do with hormones.
If you are no newbie to the SuppVersity you will be aware that there is no way to escape the "anti-anabolic" effects of suboptimal energy intakes. You will also know that protein catabolism cannot be countered by the ingestion of extra Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79368705949545478852014-02-17T16:45:00.000+01:002014-02-17T16:45:42.148+01:00Protein Power - Study Suggests: 40%+ is Where True Magic Happens. Plus: If Protein is King, Whey is the Emperor
It's not just about more protein it's about significantly more protein and - possibly - also about whey!
Just to make sure: Yes, I know the study I am about to discuss in today's SuppVersity article is a rodent study - a rodent study by researchers from the University College Cork and the University College Dublin (Mc Allan. 2014). And yes, I know that you ain't no fury little mouse or Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63351399314203002052014-02-11T16:16:00.003+01:002014-02-11T16:18:39.547+01:00Vegan Eco Atkins?! Getting Rid of the Blubber W/ Seitan Sausages & Soy Burgers. You CAN Lose Weight & Get Health(ier) on a Gluten-Laden "Vegan Paleo" Diet
YamYol :D - The perfect diet food *rofl* ➲ "delicious" gluten-laden Seitan Sausages are apparently still healthier than pizza, burgers and fries.
Let me ask you a question: Do you believe that there is a such a thing as a vegan Paleo or Eco Atkins diet? No? Well, me neither, at least until, I read about the latter, i.e. Eco-Atkins, in the title of a long-term (6-months) weight loss study by Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6885407849974721762014-01-31T15:14:00.004+01:002014-01-31T18:02:37.810+01:00It Does Matter How You Spread Your Protein Intake - 30% Higher 24h Protein Synthesis with 30g+ Protein per Meal
Today's SuppVersity News will provide you with "confirmation" rather than "innovation", I suppose
With my recent article on the non-existance of protein-related osteoporosis (read more) and the short news post about the unique satiating effects of protein snacks (read more), there's been quite some protein lovin' here at the SuppVersity as of late. Usually, I would try to avoid having yet Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-27445263799932624472014-01-28T17:06:00.002+01:002014-01-28T17:06:50.342+01:00Nutrition Quickie: Protein Snacks Shift Macro-Intake W/Out Risk of Overeating ✰ Fewer Dietary Restrictions From the Parents' Side Helps Kids Lose Weight ✰ Ricy Liver Cleanse
Regular snack:
No relative increase in protein intake, but an absolute increase in energy intake; protein snack / shake: No increase in absolute energy intake, but increase in rel. protein intake.
I usually don't recommend snacking between the meals, but when it comes to nutritious science news snacks right from the "ahead of print" section of peer-reviewed scientific journals, I will make 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-41676293741969978022014-01-09T16:29:00.001+01:002015-01-22T18:40:47.129+01:00True or False - High or Low Protein Intakes Have Profound Influence on Testosterone, SHBG, Estrogen, Cortisol & Co?
We are what we eat! Acknowledged, but does this also go for your hormones and different in protein intakes? Let's have another look at the contemporarily available research to figure that out.
In recent study in the International Journal of Sport Nutrition and Exercise Metabolism a group of researchers from the Faculty of Physical Education and Recreation at the University of Alberta reports:Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76278144491095244992014-01-05T15:31:00.001+01:002014-01-05T15:33:41.592+01:00Protein Intake & Muscle Catabolism: Fasting Gnaws on Your Muscle Tissue and Abundance Causes Wastefulness
How much of the protein you can eat and how much of it you need two keep the status quo are very different questions.
Don't worry, this article is not about the notorious
.takeHome {background: #F0E9FF; padding: 10px 35px;font-family: 'Ubuntu Condensed', sans-serif; font-size:14px; margin: 10px -25px;} "Anabolic Barndoor" or the purported magic of "nutrient timing" and post.workout supplementsAdel 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-14132283583915997522013-12-19T16:49:00.000+01:002015-03-02T08:19:40.430+01:00Novel Perspectives on Protein Consumption: 36% Decrease In Myostatin, With Low Protein (0.1g/kg BW) Diet, But...
What happens to your muscle, when you train on a low protein diet?
With the publication of Alan Aragon's and Brad Schoenfeld's excellent paper "Nutrient timing revisited: is there a post-exercise anabolic window?" (Aragon. 2013), the over-estimated importance of the so-called window of opportunity after a workout has been knocked back into reasonable shape.Neither of the two would yet probablyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53248382699462263122013-12-04T17:39:00.000+01:002015-06-04T14:56:41.550+02:00Protein Wheysting?! No Significant Increase in PWO Protein Synthesis W/ 40g vs. 20g Whey, But 100% Higher Insulin, 340% More Urea & 52x Higher Oxidative Amino Acid "Loss"
No, I don't think the results would have been different, if the subjects had been young women. For older guys and gals, on the other hand, I am not 100% sure.
It has been a while since we've been taking a look at one of the two or three dozen "whey increases muscle protein synthesis" studies and, officially, we would have to wait not just for Santa, but actually until January 2014 to take a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17785899165400392472013-10-16T16:03:00.002+02:002013-10-17T08:21:31.005+02:00Two Days A Week High Protein, Low Carb Fast Cuts >10% of Body Fat in 4 Months And Improves Insulin and Leptin Sensitivity More Than Chronic -25% Energy Restriction
I wonder if she just found out that sheddin 10% body fat can be as easy as doing two "protein modified fasts" per week!?
It has been some time since the last interesting study on Intermittent Fasting has found its way into the SuppVersity news; and I have to admit that the protocol of the study I am about to discuss today does not really qualify as "intermittent fasting" in the "lean gains" Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12097919261344651172013-10-09T15:43:00.000+02:002013-10-09T15:43:05.153+02:00Protein Requirements of Dieting Strength Athletes: More is Better Only in the Presence of Adequate Carb & Fat Intake. Optimal Muscle Retention With 2-3g/kg Lean Body Mass
Believe it or not: Being lean, athletic and well-conditioned is a disqualifier, when it comes to "body recomposition" (=building muscle + losing fat at the same time). Simply upping your protein intake indefinitely is not going to change that..
This is one of those article, where I thought twice whether or not it would be worth writing. If I knew that the majority of you had full-text Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60675493536234859932013-09-14T15:24:00.000+02:002015-05-09T06:04:44.917+02:00Get Your Protein, Veggies & Fruits and Get Them Regularly: High(er) Meal Frequency (6 à Day) + High(er) Protein Diet Support Weight & Fat Loss on a Diet
There are more than six ways to get six-pack abs - trust me.
I guess, I am going to provoke a quarrel by claiming there may be advantages to eating more frequently. After all, saying anything that could be interpreted as criticism of intermittent fasting is about as unpopular as talking about the benefits of carbohydrates, these days. And I am guilty of doing both on a regular basis.
The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7083980797213382212013-07-22T16:30:00.001+02:002013-07-22T16:32:49.591+02:00The Satiating Truth About Proteins and Why High Protein and Low Amounts of Low GI Carbs Don't Mix Well
So can you? I mean, can you really get rid of hunger pangs by upping the protein content of your meals? Yes, you can, but as usual, there is a string attached, here. One of the infamous "on the other hands", as Carl Lanore likes to call them.
Despite the fact that I actually have to stop some of you from eating too much protein [I am not talking about ill health effects, but a saturation Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67680870175177226922013-06-20T15:36:00.000+02:002013-07-26T05:10:20.648+02:00Evidence From the Metabolic Ward: 1.6-2.4g/kg Protein Turn Short Term Weight Loss Intervention into a Fat Loss Diet
2x-3x higher than RDA protein intakes work equally well for men and women, to get and stay lean and lose fat and build / maintain muscle.
There are very few principles I believe are set in stone and valid regardless of your age (maybe not for toddlers), your training goals and your nutritional "orientation" (paleo, low carber, low fat eater, or whatever), and among these the "Have at least 30gAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71221956204041192742013-01-04T16:49:00.001+01:002013-01-11T20:23:32.141+01:00Science Round-Up Seconds: Looking at Fast, Slow & Total Protein Intake Again. More Than 2g/kg Protein = Madness?
Just out: Part I of my interview with Sean Casey from CasePerformance. This part of the three-part interview includes a basic protocol that may help you get your macronutrient and energy intake right (I put an emphasis on the word "basic", here ;-).
If you have not downloaded the podcast of yesterday's installment of the SuppVersity Science Round-Up (show starts at ~70min), I suggest that you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63700264182332935342012-12-19T17:09:00.000+01:002015-03-15T04:20:44.956+01:00Fat Loss Principles That Work: 10g+ of EAAs W/ Every Meal. Do Energetic Costs of Protein Synthesis Trigger the Effect?
EAAs beyond whey: It may not necessarily look like this, but this salad (repicecorner) is an EAA power horse with cheddar cheese (25% protein, 0.49 EAA / P ratio), tuna (in oil, 29%, 0.45) and kidney beans (9%, 0.45). You see, it does not always have to be chicken breasts or whey to get beyond the 10g+ EAA threshold, I have repeatedly suggested as one of the fundamental rules of dieting Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62730983121388400232012-11-26T18:42:00.003+01:002012-11-26T18:42:41.203+01:00Magic Numbers: 1g Protein per 2g Carbs + Circuit Training = The #1 Formula for Weight & Fat Loss in Obese Women?
If there is one thing about this study that's not debatable it is that eating whole foods, cleaning your diet from all sorts of junk and working out lifting weights and doing aerobics were the cornerstones of the weight loss success of these women, regardless of whether they consumed a low, medium or high amount of protein.
Roughly two years ago, when the SuppVersity opened its doors, it was Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37955573530233855692012-09-14T17:54:00.002+02:002012-09-15T06:44:57.538+02:00Aspartame's Anti-Insulinogenic Effects During a Workout; Optimal Protein Intake on a Diet is Relative. Plus: Folate Fortification, Spirulia, Succinate, Sucrose, Pork Brain & the Low Cholesterol-Suicide Connection Reviewed!
Unbelievable: The results of the latest study from the University of Western Sidney appear to suggest that you could keep your insulin levels at bay, if you mixed your sugary intra-workout supplement with aspartame-laden diet coke instead of water! The mechanism that's behind this phenomenon does yet still have to be elucidated.
You may be surprised to see a long headline, a long post and a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75547432879404838442012-08-30T17:25:00.000+02:002014-07-26T13:17:45.700+02:00Adelfo Cerame: Intermittent Fasting Done My Way - How I Break My Fast, Plan & Time My Macros and Use Caloric Zigzagging & Re-Feeds on a LeanGains Inspired IF Regimen
Image 1: Intermittent fasting, breaking the fast, macronutrient ratios and timing, caloric zigzagging and refeeds - learn how it can be done, learn how Adelfo does it!
Today's thursdaily SuppVersity post by Adelfo Cerame starts with an advertisement... "What? I thought the SuppVersity was ad-free!"... I see you are shocked!? Well, actually it ain't a real ad anyway, it's more a plug and what'sAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3854414168738640572012-08-18T17:21:00.000+02:002012-08-19T12:14:52.806+02:00On Short Notice: Teas & Prostate, Metformin & Amenorrhea, Stevia & High, Omega-3 & Low Cortisol, Aminos & Weight Control, Nordic Hamstring Exercise & 20% More Power!
Image 1: This would be a case where metformin probably won't help you to get your menses back - unless this is just one of your "yous" and you are taking high doses of anti-psychotics, of course.
In view of the fact that I have piled up way more "On Short Notice" items than I can possibly squeeze into one installment, today's news on the right tea (green or black) for prostate cancer, the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2627478743878288542012-06-16T16:55:00.000+02:002012-06-16T16:55:07.010+02:00Women Have a Much Harder Time Losing Body Fat Than Men, But Both Benefit From Doubling Their Protein Intake!
Image 1: Looks good, tastes good, is good - and contrary to zinc, ingesting 2x the RDA will help you lose body fat, instead of setting you up for insulin resistance.
Enough of useless (ALA, zinc) and useful (glutamin) supplements for at least 24h! Let's get back to what really counts: Training? No, not today,.. the other thing! The one, which is actually to be supplemented - your diet! BelieveAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75935733065335446812012-05-28T16:50:00.000+02:002012-05-28T18:38:27.543+02:00Essential Amino Acids Stimulate Muscle Glucose Uptake by Exponentiating Insulin's Effect on GLUT4 Expression
Image 1: High EAA smoothies are a good, high sugar one a very bad idea
Scientists from the Exercise Physiology and Metabolism Laboratory at the Department of Kinesiology and Health of the University of University of Texas at Austin, the Abbott Laboratories in Columbus, Ohio, and the Taipei Sports University in Taipaie, Taiwan, report in one of their latest papers that the administration of an Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82499333881674117962012-05-04T16:39:00.001+02:002015-10-13T09:19:20.326+02:00Fishing for Muscle: Cod Protein Promotes Muscle Repair After Injury More than Casein or Peanut Protein
Image 1: There are obviously more nutritionally valuable parts to cod than just its liver.
On Wednesday, you have learned that diet-deoptimization with rice instead of casein protein is a possible way to gain less weight. Today, we are going to tackle what appears to be a way more promising alternative to the dairy-based top-dogs among the protein supplements: Cod protein! Within the health Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26433869476964970942012-04-17T17:37:00.001+02:002012-04-17T17:43:21.935+02:00Red Meat and Even Pork is Good for You!? Reduced Weight Gain, Improved Insulin Sensitivity and No Adverse Side Effects from "Red Meat Supplementation" Even in Rodents!
Image 1: Must be the red meat between those healthy grain based burger buns that makes this rodent fat, right? What? Yeah... of course epidemiologists count this as a "red meat meal" - it has "red meat" in it... wait, ah yeah: More likely pink slime, with some totally benign ammonia in it, you are right ;-)
Those of you who have been around here at the SuppVersity for some time, may have Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87901319920634557552012-03-30T17:45:00.001+02:002015-05-29T05:15:57.365+02:00High or Low Protein? Milk, Whey, Casein or Soy? In the End It Could Make Less of a Difference Than You Thought!
Image 1: All macronutrient ratios aside, my gut tells me that I cannot go wrong with something as delicious as a piece of steak (img. picturesdepot.com) - I don't know if that is what scientists call the "gut brain axis", though *lol*
At least those of you who make sure, they get their daily dose of SuppVersity news should actually remember the "Bray study" (cf. "A Tale of Macro- and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4876565891879338632012-03-26T18:17:00.000+02:002012-03-26T18:30:22.142+02:00Set to Be Obese? Epigenetic Programing in Utero - The Roles of Over- & Undernutrition, High & Low Protein, Fruits, Veggies, Zinc, Magnesium, Chromium, Vitamins & More
Image 1: Your mother's diet is not the sole cause of your love handles and health problems, but it could well have tipped the scale to your fat disadvantage. Don't be resentful, but don't repeat the same mistakes, either!
While it is certainly false to assume that anyone can't help but to get obese, it's similarly hard to deny that some people just have to cut back on the coke and sweets they Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38525639184015020982012-02-06T18:12:00.001+01:002012-02-06T18:12:35.936+01:00High Carb vs. High Fat for Obese Type II Diabetics and What Really Happens, When Science Meets Real Life
Image 1: "You told me to eat more protein and this burger has both meat and cheese!" - This and other mishaps are among the reasons why calories still count in the books of most dietitians.
Today's SuppVersity post fits in nicely with the latest installment of the Intermittent Thoughts from yesterday and the post on the "heart-healthy low fat diet" from Friday, as it is about one of the few Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26639313604132894022012-01-06T15:03:00.002+01:002012-02-11T07:50:46.292+01:00A Tale of Macro- & Micronutrient Modifications: Eating "Unlimited Protein" Will Make You Fat. A Hypercaloric Low Protein Diet With a Large Amount of Arginine Won't!
Image 1: The main message of the Bray study (according to Bray himself is) that you won't get away with consuming way more energy than you need - no matter how much of this energy comes from protein.
Even if you have not read it on the SuppVersity Facebook page, or in the comment section of one of the previous posts, I am sure that most of you all will have heard, or rather read, the fuss Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21340422513991780432012-01-03T17:42:00.002+01:002012-01-03T17:43:56.313+01:00Sugar Addicted or Just Stressed Out? Study Investigates Modulatory Effects of Different Macronutrient Compositions on Serotonin in the Presence and Absence of Stress
Image 1: She has the reason she is so relaxed right in her hand... but does she know that sugar is no sustainable way of coping with stress unless you don't care that you thusly pave the way from from initial episodes of hypoglycemia over binges, to obesity and diabetes.
"Sugar addiction" is a recurring theme in the blogosphere and whether it exists or not and what potential causes and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90519571807075950012011-06-19T07:47:00.003+02:002011-06-19T16:26:58.138+02:00You Don't Want to Gain Muscle? Then You'd Better Avoid Animal Protein. Additional(!) 200g of Pork a Day Build Lean Mass and Improve Blood Lipids and Glucose Levels.
Image 1: I don't know about the barbecue
sauce, but without it, this lean pork fillet
would be a healthy muscle builder
(image by Wikipedian Kbh3rd)
"Meat is unhealthy!", "Muscle is unaesthetic!" and "I don't want to look like a man!", if you recognize your own line of thinking in these statements, you probably are a women and certainly not a regular visitor of the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-61501730910752124632011-04-15T03:35:00.005+02:002011-04-15T15:25:47.822+02:00Algae Cake: Delicious & Healthy!? Wait Until You Learn that it is a Waste Product of Biofuel ProductionDespite the Fukushima disaster and the possible contamination of seafood and algae from the pacific ocean, seaweed still has a very good reputation among the health & longevity "experts" (especially those who happen to sell respective supplements).
Figure 1: Algae cake (left) and differently processed algae (right);
pictures as they appear on homepage of Dr V Sivasubramanian
And though I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34801029257570044072011-04-05T03:40:00.002+02:002011-04-05T03:40:00.555+02:00Green Tea Inhibits Fat Gain, But Will It Also Hinder Muscle Gain? Decreased Protein Absorption in Rats Supplemented With Green Tea ExtractIt has gotten relatively quiet around green tea within the past weeks. Everybody knows about its anti-oxidant effects, its modest efficacy as a weight loss supplement and the relaxing effect of taking a time-out from the stressors of daily life with a good cup of freshly brewed tea. Now, scientists from Poland (Bajerska. 2011) found another interesting, yet not so beneficial property of green teaAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28901115106110486952011-03-26T02:07:00.006+01:002011-03-27T07:47:15.402+02:00Effects of Macronutrient Composition on Metabolic Signaling: Higher Protein Diet Favors Glycogen Storage in Muscle Over Adipose TissueThose of you who have already listened to the latest, revamped (and improved) episode of Dr Scott Connelly's BodyRx Show will already have heard of Suzanne Devkota's and Donald K Layman's study (Devkota. 2011) on the effects of different meal compositions on the postprandial glucose disposal. For the rest of you who have missed the episode and those of you who like their info white-on-black, hereAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69834218172153113732011-03-23T06:04:00.002+01:002011-03-23T06:51:04.911+01:00Protein's Effects on Gene Expression: Higher Protein Lower Carbohydrate Diet Spares Gylcogen, Lowers Insulin and Reduces LipogenesisHigh protein diets have become the "gold standard" within the fitness community. On the countless bodybuilding, fitness and weight loss related bulletin boards on the Internet, athletes, gymrats and even overweight house-wives report outstanding benefits of a higher than normal protein intake on weight gain and/or fat loss. French scientists (Stepien. 2011) have now taken a closer look at the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47590337712377845802011-02-25T03:20:00.000+01:002011-02-25T03:20:00.137+01:00Hungry? Better Eat Whey than Soy! Rats Receiving Soy Supplement Consume More Calories.Lately, whey protein is all the rage. Rightly, as it seems! A recent study on the effect of protein supplementation on appetite and calorie consumption in rats showed that whey is way superior to soy protein in inducing satiety and reducing caloric intake.
For 10 weeks rats were fed a standard diet (control), or a high protein diet, with either 24% whey or isoflavone-free soy protein added to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34987918918252784472011-02-23T03:33:00.001+01:002011-02-23T07:16:05.379+01:00Overweight Korean Adults Benefit from Protein Rich "Oriental" Diet - More than from Conventional Diet Program.Americans and Europeans are by no means the only people with unhealthy weight problems. Korea, where the traditional diet is gradually replaced by an Americanized fast-food diet, faces a similar obesity epidemia. The solution, on both sides, appears to be the same: a significant increase in protein intake.
Compared to a 2006 conventional dieting regime the subjects who participated in the 12 Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4545143513856611362011-02-12T03:26:00.002+01:002011-02-12T12:58:51.598+01:00Macronutrient Ratio of a Meal does not Impact Psychological and Physiological Stress ResponseMany people say: "I need my carbs to relax!" But is it actually true that high-carb meals facilitate better stress management? According to a recently published study (Lemmens. 2011) this claim belongs to the realms of nutritional mysticism - at least in the short run.
Subjects (n = 38, 19m/19f, age = 25±9 yrs, BMI = 25.0±3.3 kg/m2) reported to the lab Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47213742566644343532011-01-23T03:34:00.010+01:002011-02-22T08:28:11.604+01:00High Protein Diet Safe for Bones! Acid Load due to Meat Protein does not Compromise Calcium Metabolism.Reading the caption of this post, some of you may rightly ask themselves: "Why does he even mention this? Of course, meat is safe - meat is natural and eating meat is what man is made for!" So, if you already knew all that, you can stop reading now. If, however, you still belong to the misguided brotherhood of the followers of the holy food pyramid with your "healthy" grains, pasta and cereals atAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71571797886338594032011-01-13T03:06:00.000+01:002011-01-13T03:06:00.577+01:00Lower Protein to Carb Ratio Impairs Akt/TOR Signaling Pathway after Fasting in Rainbow Trout"Boy, you need your carbs post workout!" This cornerstone of conventional bodybuilding wisdom is crumbling and a new study, if it had been done in humans, not in rainbow trout, would potentially refute this myth once and for all - at least, if one follows the popular (but false) assumption that it is because you are in a carb depleted or overall fasted state after a strenuous workouts.
A group Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-22200039307361124672010-12-26T03:48:00.004+01:002010-12-26T07:59:28.445+01:001.86 g EPA + 1.5g DHA Augment the Hyperaminoacidemia-Hyperinsulinemia–induced Increase in the Rate of Muscle Protein SynthesisMPS, the acronym for "muscle protein synthesis", certainly is an eye-catchers for everyone interested in building sleeve bursting arms. Obviously, the at which (dietary) proteins are incorporated into muscle tissue is an important factor in how much and how fast your muscles will grow.
Scientists from the Washington University, School of Medicine (Smith. 2010) have now conducted a randomized Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63125127479356065032010-12-18T03:31:00.000+01:002010-12-18T03:31:00.521+01:00Both, Protein and Carbohydrate After Workout Ineffective in Ameliorating CK-Response and Muscle Soreness After ExerciseWhile people keep debating, whether you need or you do not need carbs post workout, a very recent US-study (Dahlstrom Burnley. 2010) shows that neither protein nor carbs effectively protect against CK-elevation and muscle soreness following an excentric strength training session.
Figure 1: Serum creatine phosphokinase (CPK) activity according to treatment.
*There was no significant difference Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69410839530001042402010-12-01T08:00:00.000+01:002010-12-01T08:00:00.133+01:00Dieting: Nutrient Composition Probably Less Important than On-Going Low vs. High Carb Debate SuggestsIn a soon to be published study Kerksick, et.al. (Kerksick. 2010) investigated the effect of 6 dietary regimens on weight loss in 141 obese women (38.7 +/- 8.0 yrs, 163.3 +/- 6.9 cm, 93.2 +/- 16.5 kg, 35.0 +/- 6.2 kg*m-2, 44.8 +/- 4.2 % fat). Interestingly, the members of all groups with restricted dietary intake + exercise achieved similar rates of weight loss (cf. Figure 1)
Figure 1: Changes Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6083717551480442232010-11-11T03:22:00.001+01:002010-11-11T03:22:00.585+01:00High Protein Diet vs. Insulin Sensitivity - Effective for Sedentary Women, as WellI think while I do not have to repeat the importance of a healthy diet, especially the women among you may still think of pasta, rice, grain and vegetables as being the primary or even single ingredient in such a diet, so I consider it my duty, to report the results of a 2010 study (Jung. 2010) published in the October issue of Medicine & Science in Sports & Exercise. The examined the Adel 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-7898919855287528592010-09-25T04:07:00.002+02:002010-09-25T17:43:21.953+02:00Lose Weight Without Starving Yourself: High Protein, High Fiber May Well be the KeyIn a study published in the most recent issue of the European Journal of Clinical Nutrition of Morenga et al. (Morenga. 2010) report the beneficial outcome of an ad-libitum (i.e. not energy-restricted) high protein (up to 30% of energy), high fiber (>35 g per day; HPHF) diet on weight and body composition in overweight women:
Participants on the HPHF [high protein, high fiber] diet lost moreAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com