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.comBlogger2519999tag: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-85220917930284251282018-07-03T04:54:00.000+02:002018-07-03T05:22:16.462+02:00NAC Lowers DOMS, Initially, but on Day 5-6 it Makes Things Worse | Plus: Putative Performance Benefit is Negligible
In the long run, choking the exercise-induced fire too much is going to negate all the cherishable benefits of working out.
As a SuppVersity reader, you know what hormesis is and are aware that the proinflammatory assault of exercise, is an essential stimulant to musculoskeletal adaptation - a number of human and dozens of animal experiments show: if you quell the production of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24690134606492774172017-09-04T02:56:00.001+02:002017-09-05T11:26:06.400+02:00Research Update: Do NSAIDs Augment or Impair Exercise Induced Hypertrophy & Strength Gains in Young and Old?
Are you young and healthy? Then, high-dose NSAIDs may ruin your quad-gainz.
If you browse the SuppVersity Archive, you will find that NSAIDs, i.e. Non-Steroid(=not based on cortisone)-Anti-inflammatory-Drugs like aspirin, celecoxib, diclofenac, ibuprofen, or indomethacin, are not as bad as the bros in the locker-room may have told you.
In fact, a relatively recent study by Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34526217366214729022016-10-09T09:03:00.000+02:002016-10-10T04:48:15.511+02:00Low Dose Silymarin (Milk Thistle) Boosts Reduction in Body Fat % W/ Both, Strength (-9%) & Endurance Training (-11%)
The "classic" user of silymarin supplements is either fat, sick and suffering from NAFLD, or big, buffed and taking oral steroids. Athletic women like the ones in the photos above, on the other hand, have not yet been very likely to buy and use silymarin supplements... well, unless they were (ab-)using oral, hepatoxic steroids, as well, obviously.
When bros talk about Silymarin, the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66315699538932367642016-04-21T15:01:00.003+02:002016-04-21T15:05:21.290+02:00Antihistamines Block Gene Response to Exercise + Impair its Insulin-Sensitizing, Energizing & Hypotensive Effects
Is all the exercise you do for nothing if you have to take antihistamines? Unlikely, but what appears to be certain is that they have indeed negative effects on the exercise-induced adaptation process that triggers not just increases in insulin sensitivity, but also improvements in blood pressure and mental energy.
"An antihistamine is a type of pharmaceutical drug that opposes the activity Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38416043635003191362015-07-28T16:23:00.000+02:002015-07-28T16:33:19.827+02:00ALA, Berberine, Metformin, Resveratrol, AICAR & Co - Are AMPK Mimetics & Activators Good or Bad for Athletes?
Unless you're planning to just sit, instead of cycle on your spinning bike, it is by no means sure if your performance well benefit or maybe even suffer from the use of AMPK mimetics and activators.
Recently someone asked me on Facebook, whether AMPK activators like Lipoic acid (ALA), Berberine, Metformin, AICAR & Co wouldn't make excellent performance boosters. I pondered that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30379819836026316262015-07-16T16:21:00.000+02:002017-05-14T06:38:04.262+02:00Using Ice / Cold Water Immersion After Workouts Will Impair Muscle and Strength Gains, as well as Vascular Adaptations
4x fail - if you look at the latest cold-water immersion science.
There are proven acute regenerative benefits of both cold water immersion and cold/ice application after exercise... cool? Not so cool, no. Two recent studies demonstrate: In the long run both will impair your gains.
The studies from Japan (Yamane. 2015) and Norway + Australia (Roberts. 2015) were conducted independently Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83925046238525858542015-07-06T16:15:00.000+02:002017-06-08T05:22:47.210+02:00Bad News For Vitamin Fans - C + E Supplementation Blunts Increases in Total Lean Body and Leg Mass in Elderly Men After 12 Weeks of Std. Intense Strength Training
Chicken legs, old man? Must have been too much antioxidants ;-)
If this is not your first SuppVersity article, you may have read about the potential negative effects of (high dose) anti-oxidant supplementation in previous SuppVersity articles about, or touching on the effects of hormesis, i.e. the beneficial effects of "good oxidative stress". Up to now I have yet often said that it is Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85407189853678477022014-12-23T14:13:00.000+01:002014-12-23T14:38:29.712+01:00First Human Study to Confirm That Repleting Low Vitamin C Levels W/ 1g Vitamin C Boosts Aerobic Performance
The study at hand used plain ascorbic acid, no quack supplements with "advanced vitamin C".
While people tend to believe that vitamin C is good for anything, the evidence that it actually does anything good is relatively scarce. Against that background I am happy to tell you that a group of Greek researchers from the School of Physical Education and Sport Science, the European University Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26357365712116070382014-12-14T12:34:00.003+01:002014-12-14T13:10:04.711+01:00Vitamin C & CVD Mortality Maximal Reduction W/ Medium High Serum Levels | Restaurant Eaters Eat More Salt, Fat, Sugar & Co in Fast Food & Full-Service Restaurants
Does eating out put us at risk of too much unhealthy stuff, even if we avoid McDonald's, Burger King & Co? Recent study says: Yes it does!
When I woke up today, I thought it would be nice to do some short news and get rid of a handful of studies in my "to be written about in the future" folder. What about the U-shaped dose-response curve for the cardio-protective effects of vitamin C, for Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-123076030730537682014-08-20T14:41:00.000+02:002014-08-20T14:45:25.622+02:00Green Tea Extracts, Athletes and a Preliminary Answer to the Question: "Are Anti-Oxidants For Athletes Not?" No True Benefits or Negative Effects of 1g GTE in Sprinters
The supplement that was used in the study at hand was a commercially available product from Olimp Labs, a Polish producer of bodybuilding and fitness supplements.
Before I even go into more detail, I would like to point out that the study today's SuppVersity article will talk about is not able to answer the question whether anti-oxidants are for athletes once and for all. Why? Well, the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90645628621165150312014-03-26T16:36:00.000+01:002014-03-26T17:37:38.742+01:00Pycnogenol-Based Antioxidant Supplement Lactaway(TM) Boosts Resistance Training Performance, But Reduces GH Release by 60% - Is the Growth Hormone "Loss" Relevant?
Performance ↑, Growth Hormone ↓
Alright, I know that no one actually knows how important the post-exercise increase in systemic growth hormone actually is when it comes to building muscle (there is little doubt that the local expression of splice variants is relevant). In spite of that I still feel it's still worth mentioning that a group of researchers from Australia and the United Kingdom Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-441328806306850482014-03-22T15:42:00.002+01:002014-12-18T08:13:37.565+01:00Anti-Oxidants & Resistance Training: In the Elderly We See Minimal Benefits. In the Young and Fit Potential Detriments ➯ Could ROS Management, Not Eradication Be the Key?
Health, performance, longevity: It's all about ROS-management. The age-diffe- rence that's showing in the contemporary evidence pro/against the negative effects of vitamin C + E on exercise induced adapation actually confirms that.
I am pretty sure, the results of the Paulsen study I wrote about in " Study Confirms Antioxidants (C+E) Are Bad For Healthy People Who Train, But in Some Subjects CAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55696109326595282042014-02-13T16:29:00.000+01:002014-03-22T04:35:49.267+01:00Study Confirms Antioxidants (C+E) Are Bad For Healthy People Who Train, But in Some Subjects C+E Increase the Fat Loss Effects of HIIT + HIT by a Whopping 60%
The anti-long-term health, but pro short term fat loss effects of vitamin C + E
I must admit that I filed the study by Paulsen et al. (2014; accepted manuscript) under "further evidence that high doses of anti-oxidants do more harm than good to active individuals" the very moment I posted the information from the corresponding press release in the SuppVersity Facebook News (read it!).
A Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55063556288879052562013-11-14T15:50:00.001+01:002013-11-14T16:06:07.250+01:00Blocking Inflammation is Like Choking the Fire: Long Term Weight-, Visceral- and Android-Fat Gain in Human Study Emphasizes Essential Role of TNF-α in Metabolic Control
Can cooling down the inflammation make your belly grow!?
(Mito-)Hormesis and the important and beneficial role of "inflammatory" cytokines, molecules etc. are one of my favorite topics. It's simply intriguing that health, performance and longevity apparently depend on the presence of a healthy amount (whatever that may be) of inflammation. Even the provision of low dose arsenic does not - as Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25501280710942996762013-10-26T07:18:00.000+02:002013-10-26T15:13:51.289+02:00Antioxidant Supplementation With 1g of Vitamin C + 400IU Vitamin E Hampers Muscle Gains in Older Men (60-81y)
Human study shows: Antioxidant supplements hamper "gains" in elderly individuals, as well. The effects appears to be less pronounced than in younger trainees, though.
Most of you will be aware that I have been following and at least in parts subscribing to the hormesis hypothesis as it was proposed by Ristow and Zarse who proposed in 2010, already, that the mitohormesis hypothesis would Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31724608307473273502013-06-07T16:15:00.003+02:002018-07-03T05:05:39.542+02:00Science Round-Up Seconds: NAC Reduces Inflammation, Muscle Injury & Cytokine Expression, but Impairs Anabolic Signaling, Satellite Cell Activity and Recovery
Inflammatory cytokines won't build muscle, but without them your body won't notice that it's time to adapt.
As a SuppVersity student and listener of the SuppVersity Science Round-Up on Super Human Radio, you will be well aware of the fact that "inflammation" is a pretty loosely - or, I should say, lousily - defined and largely misunderstood term. What most people think of, when they hear the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23086262635476294252013-04-23T16:17:00.004+02:002013-04-23T18:54:39.773+02:00Citrulline as Substrate Switch. Galactose as Workout Fuel, Glycogen Repletion Not Urgent, 2x a Day 6x a Week = Too Much For Your Antioxidant System, Astaxanthin For IgA
Actually it's not the burn during the workout that matters, but I don't have to tell you that, do I? (pic i-am-beast.com)
What do you do with a whole host of interesting exercise-related nutrition news that are piling up in your archive, but are too good to be "burned" as short links with one sentence of text on the SuppVersity Facebook Wall?
Right! You compile all those news into a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2935152841333435952012-11-25T18:06:00.003+01:002012-11-27T04:30:33.277+01:00Shedding Some Light on the Leaky Gut <> Exercise Connection. Plus: 20+ Things You Should or Shouldn't Do to Protect and Restore the Integrity of Your Intestinal Wall
Have you ever felt nauseated after a workout? Or does your protein supplement gives you diarrhea only if you take it right after a workout? Both can be related to the toll exercise can take on the integrity of your intestinal tract.
To be honest, I was quite surprised that I did not get a hell lot of hatemail in response to the the 'MSG heals the gut study' I posted last Sunday... Be Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15939842026980818722012-01-31T18:33:00.001+01:002017-04-07T15:52:50.376+02:00Does the Usefulness of Vitamin E Supplementation Depend on Your Activity Level? Profound Decreases in Baseline and Peak Exercise Induced DNA Damage Would Suggest So
If you are an athlete, let's say a competitive rower who trains 3+h per day, it appears as if 400IU of vitamin E would be nothing, but beneficial. If you are a couch potato, though, even that may hamper the small hormetic response you get from taking the stairs once a week ;-)
I don't know if you do remember, but it is actually not all too long ago that vitamin E was what vitamin D is known: Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42147535983258492292011-12-25T07:24:00.001+01:002011-12-25T17:40:05.181+01:00Intermittent Thoughts on Building Muscle: IGF-1, TNF-α, IL-15 & Co and the Emerging Role of an Auto-/Endocrine-Immune Axis in Skeletal Muscle Hypertrophy
Image 1: The word "inflammation" triggers associations which hinder a appropriate understanding of the complexities of the "inflammatory" immune response that is vitally important for (re-)building muscle tissue.
Just to make sure that I do not get off another tangent, again, I will start right off, where I left you in the last installment of the Intermittent Thoughts and that was with the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84967323627010785582011-11-19T15:44:00.001+01:002011-11-19T17:47:34.540+01:00Update on Antioxidants & Exercise - Neither Vitamin C Nor E Have ANY Effect on the Response to Intense Exercise.
Image 1: If you add some reactive oxygen species to this mitochondrium, this will trigger beneficial, (mito-)hormetic adaptations, that could be blunted by too many antioxidants.
As a diligent reader of the SuppVersity, you have probably been following my posts on antioxidants and their potentially negative effect on the adaptive (hormetic) response to the exercise induced formation of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34078125310599038272011-10-17T17:00:00.004+02:002012-06-27T06:29:32.221+02:00Inflammation Is a True Fat Burner: BSO-Induced Glutathione Depletion Wards off Fat Gains on Hypercaloric Diet
Image 1: This little bugger obviously has too little inflammation going on ;-)
Are you "on fire"? Inflammation has been implicated as the root cause of
almost all modern disease: obesity, diabetes, heart disease, cancer,
you name it. Soothing the flames via natural and supplemental
anti-oxidants has thusly been proposed and marketed as a solution for
many of the aforementioned health Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49378522643743197922011-05-23T02:48:00.006+02:002011-05-23T07:20:17.855+02:00Are You Stressed Enough for a Longer Life? Reactive Oxygen Specimen and Oxidative Stress May Contribute to LongevityIn June 2010 my fellow countrymen Michael Ristow from the Department of Human Nutrition at the University of Leipzig formed an interesting hypothesis (Ristow. 2010) stating that the dreaded reactive oxygen species [ROS], most scientists associate with accelerated cell-aging and degenerative diseases were in fact "essential signaling molecules which are required to promote health and longevity". Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70020939359113108902010-12-07T03:10:00.003+01:002010-12-07T08:00:22.809+01:00Opposing Effects of Resveratrol Depend on DosageWhile the hype about resveratrol appears to be over, it is still one of the cornerstones of many people seeking to improve health or promote longevity. If you belong to this group of people, you might find it interesting that without proper dosing, resveratrol may in fact do the exact opposite of what you were paying for.
A recent review published in Human and Experimental Toxicology (Calabrese.Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com