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.comBlogger21125tag:blogger.com,1999:blog-4447249123519658347.post-56708414723734727442016-03-18T04:07:00.000+01:002016-03-19T04:11:47.063+01:00Caffeine Keeps You Going When You'd Usually Rack the Weight - Does That Cause an Increase in Muscle Damage?
With only 65mg of caffeine, an espresso provides only ~12.5% of the amount of caffeine used in the study at hand.
If you've kept an eye on the latest caffeine research you may have noticed that there's an increasing number of studies that fails to find significant performance enhancing effects of caffeine during resistance training sessions (Trevino. 2015). Does this mean that caffeine, a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82790409486544229412015-01-15T16:57:00.000+01:002015-01-15T18:54:58.257+01:00Revisiting Caffeine + Lactate - In Combination They May be Powerful Muscle Builders Which Boost Satellite Cell Activity + Anabolic Signalling And Trigger Muscle Hypertrophy
High intensity training builds muscle and maximizes lactate build up. Caffeine helps you to train at maximal intensities. Correct, but there appears to be a more direct link between lactate accumulation, caffeine supplementation and skeletal muscle hypertrophy.
No, you are not mistaken: The headline says and means that caffeine and lactate are powerful agents that may promote skeletal muscle Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47729921342694355342014-11-20T15:37:00.000+01:002014-11-22T06:03:28.521+01:00The Acute & 24h Effects of 3 Types of High Intensity Circuit Training on Testosterone & Cortisol in Young Trained Men.
It's obviously to have the 24h effects on testosterone and cortisol than only those measured after the workout , but can we make solid conclusions based on the additional data?
In spite of the fact that the acute testosterone and cortisol response to exercise appears to have little direct effects on the overall training outcome (Schoenfeld. 2013), acute increase in cortisol and reductions in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-89016698191858391242014-10-07T13:58:00.001+02:002014-10-09T09:30:30.264+02:00Pyruvate Supplements - Useless as Ergogenic, Surprisingly Effective as Dieting Aid & Body Recompositioning Agent
Pyruvate = Recomp agent, not performance enhancer?
I am not sure if you even remember that pyruvate, which is made from glucose through glycolysis, and can be converted back to carbohydrates (such as glucose) via gluconeogenesis, or to fatty acids through acetyl-CoA, has once been touted as (yet another) "next big thing" by parts of the supplement industry.
The idea was that pyruvic acid Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65096733641337294782014-07-23T15:01:00.000+02:002014-07-23T15:10:00.041+02:00Beta Alanine + Bicarbonate = Synergistic Internal + External Muscle H+ Buffer With Disappointing Real-World Benefits
No matter what this study says, I am pretty sure that the combination of bicarbonate + beta alanine would rule for Tour de France cyclists - at least during the dreaded time-trials.
In a recent study researchers from the Victoria University and the Queensland University of Technology observed that the combination of the carnonsine pre-cursor beta alanine and sodium bicarbonate will elevate theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28816999199868617722013-09-03T16:31:00.000+02:002013-09-03T16:36:04.857+02:00Glutamine, a Better Glucose Source Than Glucose? Can You (Ab-)Use It As an Intra-/Post Workout Supplement? Human Study Suggest: Yes You Can! 8g Will Do the Trick
Could it be better to use glutamine as the main energy source in an intra-workout beverage? Or is the latter superior to glucose, only when it's already to late, meaning only, when you already are hypoglycemic?
I see the irritation on your face. How on earth should glutamine be a better glucose source than glucose: Adel obviously has lost his mind under the pressure of putting out interesting Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-81128847474484934832013-08-28T16:11:00.001+02:002013-08-28T16:11:44.200+02:00Circuit vs. Classic Strength Training, Which System is More Metabolically Demanding? What are the Energetic Costs and Where Does the Energy Come From, Fat or Glucose?
When you build a circuit training routine, don't forget: There are lot's of metabolically demanding kettle- bell exercises to spice things up.
There are probably a dozen of reasons why people train. Many of them are really good: Wanting to stay healthy, to live longer, or to excel in your sports. Of others, however, I am not so sure whether they are actually worth pursuing, or do you think Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79029360032812606362013-04-24T16:29:00.008+02:002014-07-17T08:27:42.791+02:00Baking Soda & Beta Alanine Synergistically Promote Upper Body Power Output by 14%. Body Part, Dosage or Subject Specificity? What's Behind the Newly Found Synergism?
Finally, beta alanine passes the baton to sodium bicarbonate ;-)
The hypothesis that the combination of an "internal" (as in inside of the cell) and an external H+ buffer would be a perfect match is unquestionably straight forward. What was yet about as straight forward were the results of a study by Ducker et al. you've read about, here at the SuppVersity on March 28, 2013: While the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10834759048525843072013-02-05T18:12:00.001+01:002014-07-17T08:27:41.700+02:00With Beetroot Juice to the SuperBowl XLVIII: 490ml Beetroot Juice Will do the Ergogenic Trick in Team Sports. Plus: Brief Research Overview to Identify Who Else Will Benefit
There are a couple of important confounding factors which will determine whether or not you or anyone else can benefit from nitrate supplementation. Sex is yet - as far as I know know - not one of them... ah, by the way, there may be other benefits to nitrates that are "sex-specific", but in this case the semantics are somewhat different ;-)
You know that the SuppVersity is all about Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46241525900255221742012-09-05T17:42:00.002+02:002012-09-05T17:44:00.764+02:0022g Baking Soda 60min Before a Old-School 4 x 12RM Leg Workout Allow for a 22 Rep Volume Increase on Hypertrophy Oriented Squat + Leg Press + Leg Extension Quads Routine
Image 1: Squats, 8 x 12, Leg Press 6 x 12, Leg Ext. 6 x 12; that's the Quads routine Serge Nubret trained twice a week in conjunction with chest – it stands out of question that this is the kind of workout that benefits most from an acid buffer like NaHCO(3)!
As a diligent student of the SuppVersity you are no stranger to the ergogenic value of sodium bicarbonate, NaHCO(3) or baking soda, and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35505745977200972012012-09-03T19:11:00.000+02:002012-09-03T19:11:52.435+02:00Maximal Intra- & Post-Workout Fat Oxidation With Pause or 90min LISS Between 2x40min Incremental Exercise Bouts?
Image 1: You better don't even think about losing fat, while you cycle!
As a regular reader of the SuppVersity you know that I don't believe in the idea of "working out to lose fat", at least not if that implies that you would actually try to burn the fat while you are working out ... yeah, right! I am talking about the hilarious concept of the "fat burning zone". I was still amazed, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43398767073263918082011-11-22T15:31:00.001+01:002011-11-26T07:36:32.963+01:00Fructose Impairs Fatty Acid Oxidation: Replacing 26g of Starch and Lactose in low GI Meal by Fructose Decreases Postprandial and Exercise Fatty Acid Oxidation by -21%
Image 1: With just bacon and eggs for breakfast you would not run the "risk" of reducing fatty acid oxidation.
A carby meal, i.e. a meal with a high amount of carbohydrates, right before workout triggers a shift in substrate utilization, i.e. the type of energy resource, your body will use to fuel the subsequent workout, from fats to carbohydrates, right!? But does it make difference whether Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67155383034872842332011-09-30T17:11:00.001+02:002011-10-01T08:13:02.356+02:00HIITing Diabetes With the Hammer: 20min of Low-Volume High-Intensity Interval Training is Enough! + Metabolic Benefits and Optimum Interval-Format for Healthy People!
Figure 1: Number [in millions!] of prediabetics and diagnosed and undiagnosed diabetics in the USA according to data from the American Diabetic Association from January 2011 (ADA. 2011)
You probably remember Wednesday's
news-item on high-intensity interval training (HIIT) for cardiac
patients - as it turned out, even 2 weeks after myocardial
infarction our central pump needs Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26465933610041382522011-06-30T07:43:00.003+02:002011-07-01T07:13:21.631+02:00Beta Alanine Suffocates Cardiomyocytes, Taurine Lets Them Breath Again: Taurine Regulates Mitochondrial Protein Synthesis and Protects Mitochondria Against Superoxide Generation.
Image 1: Beta alanine and taurine;
the former interferes with uptake
and reactions that involve the latter.
Having listened to the last installment of the Amino Acids for Super Humans series you are already familiar with the antagonism of the two beta-amino acids ("beta-" indicates that those are not part of the 22 proteinogenic amino acids) beta alanine and taurine. Being Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33443724062672837132010-12-25T03:26:00.006+01:002010-12-25T03:26:00.471+01:00Loss of Trace Elements not a Concern in Well-Hydrated AthletesIf you are a hard-training athlete you need more than "trace amounts" of trace elements, don't you? No, actually not. You may be somewhat disappointed now, but the expensive trace element supplement you just ordered might turn out to be a complete waste of money - at least, this is what the results of a recently published study by Carlos González-Haro et al. (González-Haro. 2010) suggest.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14004236445469802972010-11-08T03:32:00.009+01:002010-11-08T07:31:22.181+01:00NAC Improves Markers of Oxidative Stress Induced by High Intensity ExerciseThe word "anti-oxidant" has lost some of its glory within the past couple of years. In absence of overt deficiency, the real-world effects of super high doses of vitamins and other nutrients which have been found to exhibit anti-oxidant activities is negligible if not opposing to the originally intended effect. One of those anti-oxidants which may even produce adverse side effects at very high Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69946646586358660242010-11-04T04:15:00.000+01:002014-07-17T08:27:42.617+02:00Baking Soda for Tennis PlayersRegular visitors of the suppversity might ask themselves "What the hell does the Prof have with his baking soda?" - well, I guess I just like it ;-) Jokes aside, a recent study (Wu. 2010) examining the effect of 0.3 g/kg sodium bicarbonate (=baking soda) before a simulated tennis match confirms that this cheap powder from the kitchen cupboard has its value even for professional athletes:
The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-27417897257367441682010-10-31T03:56:00.003+01:002010-10-31T07:51:56.175+01:00Paradoxical Effects of High Dose GPLC SupplementationGPLC is certainly among the more promising carnitines marketed for their ergogenic effects in professional, as well as recreational athletes. Now, a very recent study by Jacobs & Goldstein, which was published in the Journal of the International Society of Sports Nutrition (Jacobs. 2010), indicates that inappropriate dosing may in fact decrease athletic performance.
Of the 45 resistanceAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69560664006895747412010-10-30T04:33:00.000+02:002010-10-30T04:33:00.956+02:00No Influence of Rest Between Sets on Creatine Kinase and Lactate LevelsProbably, you would assume that the reduction of rest in between sets from 3 minutes to 60 seconds would have an effect if not on creatine kinase, then at least on lactate levels. A recent study published in The Journal of Strength and Conditioning Research refutes this common-sense assumption (Machado. 2010):
Each session consisted of 4 sets of 10 repetitions with 10 repetition maximum loads Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2692977484289155362010-09-02T04:40:00.000+02:002010-09-02T04:40:00.105+02:004g L-Carnitine Per Day do not Increase Muscle Carnitine and/or Exercise PerformanceOnly 2 days ago, you read at the SuppVersity about L-Carnitine being a costly, but ineffective ingredient in many weight loss supplements. Today's news is about a study on the effect of 14-day l-carnitine supplementation (4g/day) on muscle and blood carnitine fractions, and muscle and blood lactate concentrations, during high-intensity sprint cycling exercise. The results observed in 8 subjectsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36373338045312360852010-08-18T12:27:00.000+02:002010-08-18T12:27:00.291+02:00Decreased Catecholamine Release in Obese Individuals: Another Weight Loss ObstacleJabbour et. al. (Jabbour. 2010) found that the exercise induced stress response in obese individuals is significantly reduced. The amount of catecholamines released in the course of 6 x 6sec maximal sprints with 2 min of passive rest between each repetition, was significantly lower in the 11 normal-weight adolescent boys compared to their 9 obese (body fat: 31.0 +/- 3.0%) and 11 overweight (body Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com