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.comBlogger127125tag:blogger.com,1999:blog-4447249123519658347.post-22960235101461890842020-12-22T05:26:00.001+01:002020-12-22T05:27:33.332+01:00Breakfast of the Healthy: Coffee... or a Purple-Orange Carrot Smoothie? Chlorogenic Acid in Coffee and BeyondDon't worry you can stick to coffeeGood news has become scarce in 2020, it feels. So, let's appreciate the ones we have: A coffee shortage is not in sight. Reason enough for me to write another "latest coffee research"-article. One that turned out to be a chlorogenic acid (#CGA) article because ... well, it's still 2020, so scientists drink coffee to speed up their warp-speed Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55017729539535088002020-03-31T05:17:00.001+02:002020-03-31T06:04:36.709+02:00Alternate Day Fasting & Classic Dieting: Same >5% Weight Loss in 57 vs. 67 Days W/ Unwittingly Increased Deficits
ADF vs. continuous dieting in overweight/obese women: ADF marginally faster, about identically satiatin' but not per se 'superior'
"When Weight Loss is Standardized (to 5%), Overweight / Obese Women are Neither Hungrier Nor More Satiated When Eatin' in an Alternate Day vs. Chronic Energy Deficit. Implications?" ⬅ that's the title of a #SuppVersity Facebook and Instagram post I was just about Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54059543003261764012020-02-15T04:39:00.000+01:002020-02-15T04:39:13.328+01:00Blood Flow Restriction Training 2020: What's New on Age, Sex, and Contralateral Gains | Plus: Limiting Discomfort!?
It may sound awesome but eventually training only one arm is no viable long-term strategy. Having learned about the ability of BFR to increase/facilitate contralateral gains in today's SuppVersity article, you could yet well use it when you're injured and unable to train one of your limbs (legs/quads should work, too).
In today's third installment of the 2020 research updates, I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45813533335336684942020-02-08T02:27:00.002+01:002020-02-08T02:27:44.959+01:00The Latest on Artificial Sweeteners: #Sucralose Good for the Lean, Bad for the Obese? #Acesulfame-K, the Healthier Alternative? As If! Plus: There's All Wrong w/ the Research
Time to stop discriminating against low-calorie (#LCS) or artificial sweeteners as a category, time to start considering the molecule and subject-dependence of these substances and to get the research back on track. Not sure if this article will achieve the latter but if you realize that generalizations are misplaced when it comes to alleged sugar-alternatives are unwarranted that would beAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71391048107735742342019-02-21T03:59:00.002+01:002019-02-21T04:07:23.354+01:00Microbes, Mycotoxins, Milk Fats, and the Na:K Ratio - What's the Latest in Nutrition Science in February 2019?
If you want to keep up with the very latest nutrition researc, be sure to follow the SuppVersity on Facebook!
Nutrition sciences are all about the microbiome, these days. Against that background you probably won't be surprised that my brief overview of studies from the latest edition of Molecular Nutrition & Food Research features 3+1 studies that deal with the food <> Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-59522018488361385332019-02-09T05:04:00.004+01:002019-02-09T06:38:21.055+01:00How Diabetics Can Benefit Tremendously From Vitamin C and What Else the 1st Studies from 2019 Teach Us About Ascorbic Acid, Cancer, Antibiotic Side Effects & 'ur Gainz
Vitamin C ain't yellow, but it's not as black-and-white as it is portrayed on social media, these days.
A couple of years ago, the #1 discussions about vitamin C one could have would usually address the following questions: "Does vitamin C prevent/treat the common cold?" and... (I still get this question, by the way) "Is ascorbic acid/manmade vitamin C bad for your health?" Don't worry, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83173891259526516242019-01-07T07:15:00.000+01:002019-01-07T07:19:52.930+01:00Vitamin D Supps & Testosterone | Black Tea May Keep You Leaner Than Green Tea | Pea, Oat, Rice Protein & Glycemia
You can expect more research updates like this one in 2019 on the SuppVersity... as well as other changes. And best of all, there's still time to let me know what you'd like to see / be changed over the course of 2019... aside from the overdue switch to a mobile-ready webdesign (#IRemeberThePromises), obviously.
While all three studies in this research update have been published last year, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2231468345615153012018-11-09T04:31:00.001+01:002018-11-09T04:35:58.603+01:005% Faster W/ 135ml of Red Blood Cells - Transfusion Works Within 2h! Plus: ~1.5g/kg = Optimal PWO Protein Intake for Protein Synthesis in Females - SV November Short News
Welcome to today's installment of "on short notice"
You may remember from the SuppVersity news on Facebook that the use of cobalt supplements can indeed (as it has long been touted and doubted) have similar effects as EPO (Hoffmeister 2018). Yet while the study by Hoffmeister et al. showed that the VO2max correlated significantly with the 2% increase in Hemoglobin in response to the ingestion Adel 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-19310794094516049042018-06-28T05:26:00.001+02:002018-06-28T05:26:31.354+02:00Ketone Esters a Smart Supplement? | Pure Nitrate vs. Beets | Caffeine Muscle Recruitment, Power and Performance
Time for a new installment of the supplement short news.
I think it's about time for another installment of the short news, i.e. an article that consists of several brief write-ups on very recent papers. Today's topics are: (1) the question whether it is a smart move to consume ketone esters on top of Gatorade or similar products before your workout; (2) the difference in physiological effectsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91065043787678055022018-05-10T03:02:00.000+02:002018-05-10T03:06:15.634+02:00Protein-Timing & Fasting: Fasted Sprints & the Remarkable Muscle↑, Fat↓ Effect of Timing Whey With vs. Between Meals
Not sure what would happen to your sprints if you have whey before HITing it...
While more and more scientists and "evidence-based" trainers and fitness gurus, alike, keep repeating that "protein timing" - as heavily and feverishly as it is often debated on Facebook and elsewhere on the interwebs - is significantly less important than some gymrats still tend to believe (Schoenfeld 2013). The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53425617381977044002018-01-21T03:09:00.000+01:002018-01-21T03:16:35.179+01:00Replacing CHO W/ Protein Won't Impair Glycogen Resyn-thesis | Plus: RT+HIIT & Satellite Cells; BFR & Recovery
If that's what your PWO meal looks like, you're doing it right.
I am sorry it took me so long to complete the follow-up to last week's article about the latest "recovery science" - my real job took a toll... in fact, I still have to hurry and will, therefore, skip a lengthy introduction that won't add to the educative value of today's article, anyway... the only thing I would like to say in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34846380288513907332017-10-23T03:33:00.000+02:002017-10-23T03:38:47.444+02:00CrossFit & Your Tendons | Cumulative & Continuous Cardio, One for Body Composition the Other for Health? | HIIT After Leg-Workout, not Catabolic? A Brief Research Update
RCT investigates: Can CrossFit threaten the health of your tendons?
With studies about the effects of "cumulative" or "continuous" cardio on body composition and health, a (re-)evaluation of post-strength-training cardio and its effects on your gains, and an investigation into the tendon weakening effects of CrossFit workouts, this installment of the SuppVersity short news has (hopefullyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75906482281584597272017-09-06T02:09:00.000+02:002017-09-07T02:28:32.884+02:00Healthier, Fitter & Leaner After 12-Day McDonalds Challenge Thanks to HIIT? Plus: TRX®, Fitness ↗ Fatness ↘ in Women
Short news: Sprinting & TRX
"Have you already burned off that burger you had for lunch today?" If that's a question you're asking yourself regularly, you are at a high risk of misinterpreting a recent study by Christian Duval et al. (2017) as a license to eat how much you want, whatever you want, whenever you want. Unfortunately, a 12-week study in which young, healthy subjects were Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41951512587914481552017-06-24T04:31:00.000+02:002017-06-24T04:59:51.329+02:00Beyond Protein Synthesis - Here's What's Really Driving 'ur Gainz | Plus: Exercise & NAFLD, Telomere Length + More
Unless it's done in excess, exercise is a universal health booster ... and it can make you look great naked ;-)
In the latest edition of the short news, I am going to address recently published papers from Exercise and Sport Science Reviews that shed a new light on the way(s) your muscle grow and suggest that exercise is able to cure NAFLD at least partly due to its ability to activate Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13698021474178059082017-06-22T02:24:00.002+02:002017-06-22T02:38:39.627+02:00Heart Rate ↘, BP ↗ | Anxiety + Sleep Issues | Bitter Taste = Big Effect -- SuppVersity Caffeine Research Update June '17
This is not the coffee research update. That's important because coffee has a lot of health benefits that are unrelated or at least not directly related to its most famous ingredient, i.e. caffeine.
You may have seen it in the Facebook News, or on the SuppVersity Twitter Channel already: If you don't get your habitual quantity of coffee, your coffee cravings will ruin not just your day, but Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79912203723592218692017-05-21T04:35:00.000+02:002017-05-21T04:40:31.743+02:006x1 Min HIIT Before Lifting Shed Extra Fat, Don't Impair 'ur Gainz | Daily AM/PM Training = ZERO Gainz | Alcohol W/Out Acute Effect on Workout Recovery of Trained Women
While alcohol doesn't impair the regeneration and doing HIIT before weights leaves women's gains unchanged while potentially boosting their fat loss, training twice a day, every day appears to be a good idea only for those who are afraid that they could become "too muscular".
Not every study is worth being discussed at length in an article of its own. This is why I've come up with the "Short 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-86068363812501615792017-01-28T07:36:00.000+01:002017-01-28T07:43:30.396+01:00Each +30 Min/d of Physical Activity Reduce HbA1c by 11%, Protein + CHO Maintain Bone Mass, Overlooked Benefits of BFR, New Marker of Overtraining - Jan '17 Science Update
This is what the Jan '17 Science Update has to offer? -11% HbA1c reduction per 30 minutes activity, new benefits of blood flow restricted tr., the bone protective effect of immediate post-workout whey plus carb ingestion, and a new overtraining gauge...
It's almost, February... almost and that's why today's SuppVersity article still qualifies as a January '17 research update. One Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78177685470337056752016-12-25T04:00:00.003+01:002016-12-25T07:38:02.498+01:00Upper Body Workout Doesn't Impair 48h Leg-Day Recovery, Lactobacillus for Immunity & Alcohol Impairs Your Gains
PWO alcohol is not for male athletes. But before you rejoice, ladies. The ill health effects of a given amount of alcohol are more severe for the fairer sex.
It's Christmas! And you can almost smell the new year with its smell of alcohol approach... and that's bad news for your gains, as a recent study in the latest issue of the Journal of Strength and Conditioning Research shows. With a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28286423378592485402016-11-03T04:46:00.000+01:002016-11-03T04:53:07.754+01:00TeaCrine®, Tribulus, Cordyceps, ALA, Sesamin, Fish Oil & More - The Latest Supplement Science (November 2016)
Many currently available supplements lack sufficient scientific backup.
It has been a while since I published the last supplement science update - the recent release of the latest edition of the Journal of Dietary Supplements reminded me of that. In issue 1 of volume 14 of this journal that "addresses important issues that meet a broad range of interests from researchers, regulators, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32228833422234274922016-09-29T04:02:00.000+02:002016-09-29T14:27:30.183+02:00New Studies on the Gut, Microbiome and Dietary Fiber: 25% Reduced Glucose Response to White Bread, Fiber for the Health of Our Youngest & Oldest -- Nutrients September '16
When the average Westerner hears the word fiber, his marketing indoctrinated brain will associate "cereals"... thanks to the marketing campaigns of Kellog's and co. we have been brainwashed to forget that even the less processed cereals have a comparatively low fiber/kcal ratio compared to veggies, for example.
Initially, I wanted to add the word "all" into the headline of today's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67365263858337227312016-04-23T15:00:00.000+02:002016-04-23T15:20:10.394+02:00BFR, Detraining Mass & Strength | Multiple Sets Multiply 'Ur EE | 1- vs. 2-Arm Kettle Bell Swings Rock the Core & More
The # of hands you use to hold your KB while doing swings determines core muscle activity.
With the publication of the latest issue of the The Journal of Strength & Conditioning Research (May 2016 - Volume 30 - Issue 5 | read it), the time has come to do a training science update with data on the effects on blood flow restriction on strength and size gains during detraining, the energetic Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65079617634895344512016-02-17T13:04:00.005+01:002016-02-17T17:34:00.594+01:00Research Update: 5000 IU/day Vitamin D, 12g/day Citrulline Malate or Barefoot Running What's the Most Ergogenic?
Who would have thought that barefoot running triggers instant improvements in running economy?
With the release of ahead of print articles for the next issue of the Journal of Strength and Conditioning Research, it is high time for yet another research update; an update with research on the effect of vitamin d supplementation on training adaptation in well trained soccer players, acute Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37542063269231795622016-01-31T04:07:00.001+01:002016-01-31T06:16:37.300+01:00Sleep Science Update: New Insights into the Effect of a Lack of Quality Sleep on Glucose Control and Diabesity Risk
Blue light is not the only enemy of sleep, but it's the most prevalent one, today.
Personally, I believe that sleep, "a condition of body and mind which typically recurs for several hours every night, in which the nervous system is inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended" (that's what Google's "define"-feature will tell you about sleep),Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com