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.comBlogger40125tag:blogger.com,1999:blog-4447249123519658347.post-76692707320960492422017-11-14T04:07:00.002+01:002017-11-14T04:14:58.191+01:00From Hero to Zero - HMB Doesn't Work at All... in Athletes and Trained Individuals, Latest Meta-Analysis Suggests
If we go by the results of this latest meta-analysis, athletes and experienced gymrats don't benefit from HMB supplements.
Roughly 4 years ago, HMB, which, once hailed as "as potent as a weak androgenic steroid", had been forgotten by most fitness enthusiasts, when - all of a sudden - a single study by Wilson et al. put it back into the limelight. In fact, there's hardly a study that has been Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57665234957395181522016-08-09T14:42:00.000+02:002016-08-09T18:07:27.409+02:00Phosphatidic Acid Supplementation Fails to Augment the Benefits of Resistance Training in Trained Young Men
Phosphatidic Acid Powder, Pills or Whatnot - Yet Another Supp You Do Not Need? Or “Possibly” and “Likely” Good for Individuals with a Minimum of 1 Year Gym Experience (3+ workouts/wk) ?
The observation that phosphatidic acid (PA) will promote the expression of the mTORC1 and thus trigger an increase in protein synthesis has created some excitement among supplement junkies. After all, it wouldAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-89594993122108479312015-08-18T17:05:00.000+02:002015-08-18T17:22:51.300+02:00Phosphatidic Acid Reduces Whey-Induced Acute Protein Synthesis - Rodent Study Appears to Suggest Antagonism Not Synergism Between PA & Whey - What's the Verdict?
If we take the study at hand as a bench-mark, it appears as if you cannot really recommend PA supplements to serious gymrats. Due to a bunch of short-comings and a lot of open questions, I have to caution you not to jump to preliminary & potentially flawed conclusions.
If you are a "regular" here, at the SuppVersity, you will have heard about the mTOR-promoting effects of PhosphatidicAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7581974240375788542015-06-23T15:48:00.000+02:002015-06-23T15:55:44.030+02:00Tryptophan, an Overlooked Natural "Anabolic"? Increased Follistatin (Myostatin Inhibitor), mTOR, and IGF-1 In-Vitro and In-Vivo Shed a Whole New Light on Serotonin Precursor
Poultry is high in tryptophan and so is spirulina, cod, soy beans, parmesan and pork. They all have higher tryptophan contents than turkey. So, it doesn't always have to be poultry ;-)
As a SuppVersity reader you know that "[n]utrition plays a key role in the maintenance of muscle and bone mass, and dietary protein deficiency has in particular been associated with catabolism of both Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30009408317981481612014-08-08T15:15:00.000+02:002014-08-08T15:15:16.953+02:00Can You Build Muscle By Depriving it of Glucose? Muscle Cells Increase Protein Synthesis After Only 3 Minutes of Running on Empty, But Beware of Jumping to Conclusions
Unless you're already infected with carbophobia and the "oh god, I got to not eat after a workout to maximize growth hormone"-bullshit-viruses, it sounds awkward that glucose deprivation should increase protein synthesis, but in the end, it all depends on the right circumstances
It may sound stupid and certainly not like something you would read on the SuppVersity, one of the few places on theAdel 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-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-87728005216299210602013-07-02T18:31:00.000+02:002013-07-02T21:52:06.552+02:00Protein Timing Reloaded: A Reminder on the Importance of Repeated 20g Pulses for Optimal Protein Synthesis
Protein timing & dosage matter for protein synthesis in the PWO window.
"30g+ of quality (=leucine rich) protein per meal." I am not really sure how often I have been writing and saying this here, on facebook and on the Science Round Up at SuperHumanRadio in the past months, but I hope that it's been enough for you to remember this simple rule; a rule that will also help you to distribute Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79973242513481673052013-06-23T15:01:00.003+02:002013-06-23T15:03:59.314+02:00Phosphatidic Acid: A Rising Star on the Supplement Stage? +100% Lean Mass & Size Gains + Trend for Improved Fat Loss in Experienced Trainees w/ 750mg of PA Per Day
Let's face it, you cannot expect a supplement to build muscle on it's own but if there was a completely natural agent that promotes lean mass and strength gains by +100% that would be awesome, right? Well, what if phosphatidic acid was this agent?
It's actually quite unfortunate that the there is this big pond between me and the US, otherwise I would have left no stone unturned to make it to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90720652168437785072013-04-27T15:57:00.002+02:002013-04-27T15:58:43.889+02:00Energy Drinks Before Workout Make You Thirsty. Single HIIT Session Every 14 Days Maintains Fitness in the Off-Season. Postprandial Walk Decreases HbA1c by 5%. Cardio Before Weights Increases pAKT +87% Over Weights Alone
You simply cannot start "working out" too early - even if it's just child's play.
"Three for one!" No, I am not trying to sell you three bottles of "uberpotent" test-boosters for the rat of one. Three for one that's the SuppVersity Figure of the Week and it is the ratio of the decrease in breast cancer risk in women and the hours of physical activity per week during their adolescence.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79042257750736358962013-03-21T18:02:00.000+01:002013-09-13T11:32:05.332+02:00Greater Strength Without Compromised Size Gains With Rest-Pause. Can Dietary Variety Fight or Cause Obesity? Catabolism & Anabolism Just 2 Sides of the Same Coin. GABA as a GH Promoting Brain Anabolic?
Can't squeeze out another rep? Not a problem have some intra-set rest and continue pumping thereafter.
I guess, I did this before, but I say it again: "Congratulations, Adelfo Cerame Jr.! You are the man."
Obviously, we all knew he is, but as of now, even the judges have
finally acknowledged that. Reason enough to do a Science Round-Up Special today, in the course of which Carl Lenore and meAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80880022905264383112013-03-18T17:52:00.002+01:002013-03-18T18:37:36.629+01:00Carnitine as Repartitioning Agent? IGF-1, p-AKT & mTOR Up, Catabolic Proteins Down + 7% Improvement in Lean- to Total Mass Ratio W/ HED of 1-1.5 of Carnitine/Day
It won't spare you the sweat, but carnitine could make it even more worthwhile by ramping up the anabolic and shutting down the catabolic signals.
Until 2006 l-carnitine has been known as a fat-burner, an in-effective fat-burner and an expensive and pretty useless supplement (depending on whom you were asking). Then, in July 2006, Kraemer et al. published a paper (a human study, above all!) inAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33693092352550843792013-02-06T18:22:00.000+01:002015-05-14T03:12:38.090+02:00Chronic Resistance Training Reduces Anabolic Signaling in Response to Exercise - 12 Days of Detraining Restore It
This rodent obviously knows about the value of detraining as a means to restore the signaling protein response that gets blunted over weeks of continuous training (photo from livescience.com)
Ah, some really good stuff in the news, or rather in the journals as of late (for the news version of the articles, you obviously got to come here, to the SuppVersity ;-). So, let's skip any lengthy Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6099837419132687702012-10-31T19:44:00.001+01:002012-10-31T19:47:31.897+01:00Cardio & Weights - Mutual Exclusives or Synergists? Two New Studies Suggest: Cardio "Before" and After Workouts Offers More Benefits Than Downsides for Strength & Mass
Could "cardio" really be more than just a necessary evil on your way to a physique like this?
Yesterday testosterone booster (see "Capsaicin or 28-OB...") and today already the next "bro favorite": The never ending debate about "cardio and weights" (or should I rather write "cardio vs. weights"). If you are no newcomer to the SuppVersity you will be aware that this is not the first time, we Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3597484134018182462012-10-20T17:31:00.001+02:002015-08-11T05:56:07.621+02:00Measuring Overtraining; Phosphatidic Acid to Potentiate the mTOR Effects of Leucine? Plus: Built-in Serm in Menopausal HRT Blocks Breast Cancer, Creatine Bumps Up Performance Not Body Weight, Estrogen Timing & Brain NDMA Toxicity
Weight-supported sports such as cycling precipitate overtraining
"20%", that's the SuppVersity figure of the week. It tailors directly to the first item in today's installment of On Short Notice and denotes the amount of professional athletes who exhibit symptoms of overtraining syndrome at any given time in their career.
"The prevalence varies by sport and is thought to be highest in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46039334122264621872012-04-13T17:33:00.004+02:002012-04-13T18:44:35.859+02:00"20g or 40g of Whey?" That's the Wrong Question, When 4-5x 20-25g from Different Sources Would be the Answer!
Image 1: There could be a reason that your favorite protein powder comes with a scoop and a suggested serving size of 25-30g protein (max.)
If you could just pick one dietary supplement to take to desert island, what would it be? Creatine? Unquestionably a good choice. Yet even if the local fauna provided you with unlimited amounts of eggs, meats and fish, a whey protein powder, or I should Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49003621957781298972012-04-02T18:00:00.000+02:002012-04-02T18:00:06.679+02:0045x More Testosterone Yet Identical Increase in Protein Synthesis: MPS Response to Exercise + 25g Whey in Men vs. Women Challenges Common Wisdom About Androgens
Image 1: Is it not testosterone that makes the difference?
It is an open secret that women are having a much harder time building muscle than men, and it is another instance of (bro-)scientific wisdom that the obvious lack of testosterone in female strength athletes would be the underlying reason. Right from Stuart M. Phillips lab at the Department of Kinesiology of the McMaster University in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57359619984810381142012-02-25T17:48:00.001+01:002012-02-25T17:48:28.844+01:00Creatine for Type II Diabetics? 5g/Day Augment Exercise Induced Improvements in Glucose Disposal and Reduce Hb1Ac Levels by Increasing AMPK and GLUT-4 Expression
Image 1: A reasonable carb intake, regular exercise and, interestingly, creatine will help you not to become insulin resistant in the first place.
I don't know if you remember my rant against statins being promoted as unproblematic and healthy, when, at the same time, mainstream media portray creatine as a "dangerous gateway drug to steroids" (cf. "Statins Increase Diabetes Risk by >50%"). Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42724526426102656012012-01-30T18:01:00.001+01:002012-01-30T18:08:06.155+01:00The Anabolic Effects of HIIT: 3x30s High Intensity Intervals Increase mTOR & Ramp Up Marker of Protein Synthesis by +43% in Men and +222% in Women - Even in a Fasted State!
Image 1: While the study at hand clearly shows that HIIT, even done on an empty stomach, is anabolic, not catabolic, it appears as if women respond better to sprint exercises than men. And this assumption is not based on gene-assays but dates back to the results of a 1999 study by Esbjörnsson which showed a more pronounced CSA increase in the leg muscles of female subjects.
Not all too long Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76104211954780661892012-01-29T17:17:00.000+01:002017-06-29T02:26:33.679+02:00Intermittent Thoughts on Building Muscle: A Preliminary Conclusion - Exercise, mTOR/AKT/MAPK, IGF-1, Testosterone, Estrogen, DHT, Nutrition, Supps & Sleep
Image 1: Arnold obviously is flabbergast that neither of the factors mentioned in the title of this blogpost was necessary to build the impressive physique of the Arnold statue which now stands in front of the Schwarzenegger Museum.
I don't know if some of you have seen it, but on January 3, 2012, ScienceDaily published a brief news-item titled "How work tells muscles to grow". It relates to aAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68966953171574866892011-12-05T15:31:00.001+01:002011-12-05T17:18:56.929+01:00Branched Chain Amino Magic: Study Takes Another Step Towards a Better Understanding of the Anabolic & Anticatabolic Effects of BCAAs and Their Essential Cousins
Image 1: Without the other essential amino acids (EAAs), the branched chain amino acids, leucine, isoleucine and valine (BCAAs) have nothing to "build" your muscle from ;-)
Usually, I do not get very excited, when I hit upon another study into the "protein-synthetic response" that is triggered by the ingestion of branched chain amino acids (BCAAs). I mean, let's be honest... we all know that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83682782405489755692011-11-15T20:00:00.001+01:002011-11-16T06:29:09.741+01:00Building a Bigger Engine: Resistance After Endurance Training Increases Mitochondrial Biogenesis & Protein Synthesis and Ramps Up Fat Metabolism
Image 1: There is nothing wrong with some "classic cardio" training, especially if you spike it up to build your mitochondrial engine
In a recent review of the literature, J.M. Wilson from the University of Tampa analyzed the results of 27 studies to determine whether and to which extend concomitant endurance training does / could have detrimental effects on the outcomes of resistance trainingAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40295983959496838922011-11-01T17:37:00.000+01:002011-11-02T13:34:50.427+01:00Never(!) Sip Your Whey, If You Want to Kickstart Protein Synthesis. Over 60% Reduction in 1-5h Post Workout Protein Synthesis if You "Pulse" Your PWO Shake.
Image 1: The whey isolate used in the study - I guess as a scientists you just take whatever you get sponsored ;-) All jokes aside, any other whey isolate will do just as fine.
We all know, leucine is the magic amino acid that tells your muscles to ramp up protein synthesis. We also know that whey protein, which is made from the globular proteins the manufacturers isolate from the milky Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3257544187066918742011-10-30T17:49:00.000+01:002013-02-27T16:23:49.073+01:00Intermittent Thoughts On Intermittent Fasting - Exercise (3/3): How Training Solves the AMPK/mTOR Antagonism.
Image 1: Just like Two-Face, a character from the Batman comic books, AMPK turns out to have two faces,... ah I mean isoforms the differential expression of which explain why exercise, contrary to starving yourself, maintains or even builds muscle mass while reducing your love handles (img batman.wikia.com).
In the last installment of the Intermittent Thoughts on Intermittent Fasting series, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-44994921722091928852011-10-23T17:28:00.001+02:002013-02-27T16:23:49.151+01:00Intermittent Thoughts On Intermittent Fasting - Exercise (2/3): Opening the "Anabolic Barn Door" With the Key of Exercise and Nutrition Science!
Image 1: The "anabolic window" turns out to be more of a barn door, which is unlocked by the key of exercise and nutrition science (Random House Books)
Looking back, the main take-aways from the last installment were the dependence of exercise performance on adequate and not so much constant energy supply, as discussed in the context of the Ramadan fasting soccer players, the increased AMPK Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com