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.comBlogger12719999tag: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.comtag:blogger.com,1999:blog-4447249123519658347.post-76982705682246645092015-11-25T14:22:00.003+01:002015-11-25T14:26:15.484+01:00GYM-Science Update: Bands Aid W/ Deadlifts? 16x1 or 4x4 for HIIT? Kettlebell HIIT Workout Better Than HIIT-Cycling?
Deadlifts w/ bands as they were done in the Galpin study (original photo from Galpin's 2015 study | see below).
Time for a news-quickie with the latest science to use at the gym - either for your workouts or just to impress the bros with your knowledge. I mean, who else reads and understands all the latest papers in the #1 strength and conditional journal on earth? Well, you do... ok, you readAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-59736018767977349512015-10-23T13:32:00.002+02:002015-10-23T13:39:16.768+02:00Silicon-Powered Anti-Heart Disease Sausages / High Protein Breakfast, High Satiety, No Change in Food Intake / 49% Higher Chance of Healthy Aging Depends on Moderation
Can you pump them up w/ silicon and to negate their atherosclerotic effects!?
In today's installment of the Nutrition Research Update in the Short News, I am going to tackle three studies that deal with the surprisingly pronounced, yet practically potentially irrelevant benefits of eating a high protein breakfast, silicon... not in breasts, but sausages as a means to protect you from Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74011357679286057602015-10-17T10:18:00.001+02:002015-10-17T10:30:53.188+02:00BFR Preconditioning Not Better Than Placebo? Long Rest Periods For Sustained Testosterone Increase? Train One Leg, Grow Both? - Resistance Training Update October '14
Single-legged leg presses that make both legs stronger are only one of many topics, today.
Time for an update on the latest resistance training research - just the interesting stuff, obviously ;-) What exactly? Well, let's see: We'll take a look at how long rest periods sustain the exercise induced. Then, we'll dive right into a placebo-controlled study on blood flow restriction as a means of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7720438835652301882015-09-28T16:11:00.000+02:002017-04-26T16:17:45.750+02:00Vitargo™, Red Bull™ + Co. Research - Are They Worth It? Beef Can Keep Up W/ Whey For Gains! "Creatine Loading" = Too Much of a Good Thing - ISSN Research Review '15 #1
When you're running on a treadmill it obviously takes more than one serving of Red Bull or other commercial energy drinks to kickstart your workout performance | learn more below.
Initially, I wanted to cherry pick only the most interesting study results that were presented in form of poster presentations at the Twelfth International Society of Sports Nutrition (ISSN) Conference and Expo in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16284886553914907692015-09-12T16:53:00.000+02:002016-11-21T05:08:33.462+01:00Whey vs. Casein - Casein-Exclusive Increase in GLUT-4 Expression Beats Whey's Insulinogenic Effect // Creatine Builds Legs of Young & Old, Rookie & Pro, BB & Cyclist
If you drink "old school" protein shakes with milk and eggs, you don't have to worry if casein or whey is better on hypercaloric diets ;-)
Creatine, whey and - at least optionally - casein are on the list of "must have" supplements for anyone who has been following a solid workout routine a decent high(er) protein diet for a year or longer. And even though this makes any news study on one of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39934379918870456162015-09-05T15:16:00.001+02:002015-09-05T15:39:21.353+02:00Strength & Conditioning Update - Sep '15: Reduced Rest, 200kcal Extra-EE (+30%) | Dehydration Turns Sprint to Jog | Knee Wraps More Power, Lower ROM & Vastus Activity
No, this is not the first time you read about "battling the rope" and how it could be an excellent form of fat burning and conditioning HIIT training. In my previous article "Want to Get Ripped & Strong? 'Battling the Rope' Could be THE Exercise to Do!" I've already discussed the proven long-term benefits of this intense conditioning exercise | learn more.
Usually, I handpick the three Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31688049254668299502015-09-03T16:13:00.000+02:002015-11-13T16:46:56.886+01:00Gluten Research Update: Cesarean Section, Breast Feeding, Noocebo Effects and the ‘Right’ & ‘Wrong’ Bacterial ‘Poop’
As read on the SV Facebook: Baking makes gluten resilient to digestion, the presence of protein does the opposite. The food matrix makes the difference.
In view of the fact that "gluten" is or isn't (literally) in everyone's mouth or tummy, I thought that it may make sense to keep you up-to-date on the latest interesting research in the area of non-celiac gluten sensitivity and celiac Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63109631648477470102015-09-01T18:21:00.001+02:002015-09-01T18:27:13.828+02:00Kids' Low GL Breakfast Boosts Cognitive Performance 24h Later | Maternal Low Protein Diet Programs High Myostatin, Low Muscularity | Beef Beats Pickled, Not Baked Herring
We all know this is not a healthy breakfast. What we don't or rather didn't know, though, is that you have to test on two consecutive days to find out how unhealthy it actually is for your kids' brains. With Young's study we learned that.
In what? That's probably what you are asking yourself now that you've read that beef beats pickled, but not baked herring, right? Well the answer to this Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46081627243264232042015-08-21T16:05:00.000+02:002015-08-21T19:02:32.344+02:00Nitrate for Muscle+Brain Performance | Walking for Glucose Management | Full Glycogen Stores W/Out Excessive Water Retention | 5x10, 10x10, Cardio How mTOR and Co Respond
If Yap et al. were right and only continuous and not accumulative physical activity mattered, activity trackers like the this would be useless. No one needs a device to remind him of the 30 min of brisk walking he did / skipped today.
In today's installment of SuppVersity "On Short Notice", we're going to take a closer look at a selection of recent papers from the European Journal of Applied Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68640425326050973832015-08-02T17:26:00.001+02:002015-08-02T18:16:42.044+02:00From BodyPump to HIIT, From Weight Lifting to Cardio - How Much Energy & Fat Do You Burn During & After Your Workouts and How do PWO Carbs or Protein Affect This
BodyPump is a fast paced workout with barbells. Light(er) weights, high reps, loud music and a drill instructor... if you know one, you'll know all of these group based "resistance training" workouts.
Sunday and time for a brief review of the latest exercise-related publications. Today, I picked two studies that took a closer look at something I would never suggest you'd consider a primary Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46755474518444759882015-07-10T16:05:00.001+02:002015-07-10T16:11:40.104+02:00Every Sip of Plain Water Reduces Your T2DM Risk, Oxidized Proteins are Better Indicators of Metabolic Health Than Oxi-Lipids and Melatonin Can Rein Expanding Fat Cells in
The "apple a day" is the epitome of nutritional factors influencing your health.
Alright, it's Thursday and about time for a brief update on the latest nutrition research studies including a re.appreciation of the role of melatonin in obesity protection, the importance of drinking enough water (not tea or coffee) for anyone who's looking to keep insulin sensitive and the overlooked Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3151929099021914452015-06-18T12:24:00.000+02:002015-06-19T05:26:10.392+02:00Training in Hypoxia Makes You Stronger, Bigger & Leaner | Short Rest Doubles Energy Expenditure During & After Ex. | C+E + NSAID + Whey + Cold Water for "Instant" Recovery
The less you rest, the more you burn.
If you're looking for the latest exercise science news, look no further! In today's installment of the short news you will learn about the effects of different rest intervals on the acute metabolic effects of "battling the rope", the effects of 5-week resistance training in hypoxia on the hormonal response to exercise and muscle strength and exercise 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-35000312225932271162015-05-24T13:37:00.000+02:002015-05-24T13:44:57.498+02:00Sugar Intake or Food Quality - What's the True Motor of the Obesity Epidemic? Plus: What's New in Sports Nutrition?
People don't eat too much sugar. They simply make the wrong food choices.
With the publication of the latest issue of the Nutrition Bulletin from the British Nutrition Foundation, I am facing a whole host of potentially news-worthy recent papers. Of actual significant interest are yet only two of them. One that focuses on the involvement of different sugars in the obesity epidemic Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11586138762165478322015-05-14T11:50:00.000+02:002017-07-13T01:50:28.591+02:00Exercise Research Update: Squat 4 Minutes Before Each Sprint | Hold the DB Right, When You Split Squat | Chains or Bands Will Vary Your Training & Maximize Your Power!
Don't forget to wait 4 minutes after your pre-sprint squats, otherwise the post-activation "bonus" is not going to show its maximal performance benefits.
Time for a brief review of the latest performance relevant exercise science from the Concordia University, the Palacky University in Olomouc and the University of Granada. Three studies that are packed with potentially Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62718320826651635212015-04-23T15:58:00.000+02:002015-04-23T16:48:21.089+02:00Nutrition & Age-Related Muscle Loss - Overview of Some Recent Studies: It Does not Take More Than Well-Timed ~20g of Milk Protein to Turn Muscle Loss into Gain + More
Ladies and gents, if you want to keep up with the youngsters and be able to play with your grand and grand-grand children you better put an emphasis on more than adequate protein intakes.
Initially I wanted to talk about only one of the studies that were presented at the latest meeting of the Nutrition Society, but in view of the facts that (1) we are all going to be old one day, (2) we all Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79811238016503789452015-03-31T13:08:00.000+02:002015-03-31T13:13:38.379+02:00Exercise Research Update March 2015: Citrate as pH Buffer not Effective, Circuit Beats HIIT Training for CV Health and Strength & More, Mental Fatigue & Anaerobic Performance
Welcome to today's SV Exercise Research Update ;-)
Time for a brief overview of the latest papers from the European Journal of Applied Physiology. Well, at least the ones that are of potential interest to gymrats, personal trainers and people working in the health and fitness industry.
I have to admit. The studies are no longer "ahead of print" and thus actually from 2014, but that does Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23382706730137916712015-03-02T13:08:00.000+01:002015-03-02T13:08:47.184+01:00Barbell Squats & Deadlifts for 0.5kg of Female Leg Mass in 4 Weeks, HIIT as HDL Booster, Accuracy of Calorie Counters on Ellipticals, Swedish Massage vs. DOMS & More
Does the kcal-counter on your elliptical lie to you? Does HIIT boost HDL? Find the answers to these and other questions in this installment of the short news.
It's March 2, 2015 and about time to review a bunch of recent exercise research papers. Papers dealing with rapid leg muscle gains in female trainees, the HDL-boosting effects of high intensity training, the "accuracy" of the calorie Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49780444163548115722015-02-27T15:49:00.000+01:002015-02-27T15:57:36.152+01:00The Latest Exercise Science: Weights During Pregnancy, Barbells for Bariatric Surgery Patients and Hypertensives, Mouthguards & Performance Garments and Much More
Performance garments appear to be particularly beneficial for female trainees.
I have to admit that there are no real "block buster" studies to talk about. This does not mean, though, that there were not interesting new papers on exercise science at all. Instead of lengthy elaborations on one or two papers I will thus provide you with a concise overview of the most recent papers from the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49951234210030161722015-02-14T13:32:00.000+01:002015-08-29T05:00:09.870+02:00Appetite Physiology & Psychology Update: Stress, Cravings & Evening Binges, Aerobic Exercise, Acute & Long(er) Term Energy Consumption, Aspartame, Sweet & Energy Intake
Stress and hunger - The connection holds, particularly in the evening hours, being stressed may turn you into a fridge raider.
I have to say that the scientific journal Appetite published by Elsevier is becoming one of my favorite sources for relevant research on the actual grounds of the obesity epidemic, which are quite obviously of both physiological and psychological nature.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13118328649498369312015-02-10T14:27:00.002+01:002015-02-10T14:30:41.226+01:00Exercise Quickie: HIIT as 24h+ Muscle Builder for the Elderly | Caffeine Without Ergogenic Effects on Biceps Curls
Caffeine won't do the "last rep" for ya.
Time for a brief review of the latest exercise and supplementation science in the SuppVersity Short News. You can see an overview of all previous articles in an RSS feed here.
This time you can take a look at the surprisingly lasting pro-anabolic effects of HIIT as measured by skeletal muscle protein synthesis in the elderly and the similarly Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40076943412852559772015-01-31T12:58:00.000+01:002015-01-31T13:39:24.956+01:00Does it All Begin W/ Vitamin K in the Gut? Vitamin K ⇆ Gut Interactions Link in Intestinal Dysbiosis, Prostate Health and an Emerging Cause of Severe Pregnancy Complications?
Is there a "bacterial link" between prostate issues and pregnancy complications? Are both promoted by a messed up microbiome?
You know what a hypothesis is, right? Well, in that case the title of the scientific journal "Medical Hypothesis" should tell you that the two studies the "results" of which I am about to present in the following brief write-up are hypothetical. This means, it will Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-64861598201465254772015-01-30T13:37:00.001+01:002015-01-30T13:52:57.946+01:00RT & Vibration or Plyometric Training for Runners? Can You Outtrain Colon Cancer and How Does it Work? Plus: What's the Verdict on Exercise to Prevent Metabolic Damage?
Make room for cardio & strength training in your workout routine. Both offer significant and scientifically proven health benefits, but neither cardio or strength the will prevent diet-induced obesity, when you eat everything in sight.
Time for another installment of the SuppVersity Short News on exercise science. This installment features the effects of strength training associated with Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-59503229879568726012015-01-23T15:48:00.001+01:002015-01-23T15:51:20.364+01:00Strength Training for Pedaling Performance in Cyclists; HIIT vs. Subcutaneous Fat; Half-Time Re-Warm Up Crucial for Footballers; Using Different Shoes to Prevent Injury & More
If you want to keep up with the latest science from exercise research labs around the world, today's installment of the SuppVersity Short News is for you!
It's time for another exercise research update. This time with the latest study from the latest issue Scandinavian Journal of Medicine & Science in Sports. Studies with topics that range from performance enhancement to injury prevention Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72544499669829593462015-01-12T17:09:00.000+01:002017-06-26T03:32:39.603+02:00Exercise Ups Your Antibacterial Defenses, Kettlebells Boost VO2, Medicine Balls Boost Throwing Velocity, Footwear Has Little Effect on Jumping Performance - Research Quickie
If you are a handball player or someone else who "throws", you can consider medicine ball training an effective means to increase your throwing velocity.
Since the last edition of the short news focusing solely on exercise science was a huge success, I will devote today's SuppVersity article to the same topic: The latest from the realms, ah... I mean laboratories of strength and conditioning Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82821516258965525112015-01-03T13:56:00.001+01:002015-01-03T15:42:26.438+01:00Food is Medicine: Each 10g Fiber Reduce Mortality Risk by up to 34%! Phenols Battle Alzheimer's & Breast Cancer & Two Dozen Dietary GLUT4 Boosters Prevent Diabetes
Hippocrates says: "Let food be thy medicine!" And he was right. Tons of food contain substances that would make pharmacologist proud and filthy rich if he invented and patented them.
"Let food be thy medicine" Who said that... ha? Right. Hippocrates. He also said "... and let medicine be thy food." Well, he said it in Greek, but that doesn't make the last part less questionable. I do after allAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17602428511945045522014-12-20T14:07:00.001+01:002014-12-20T14:13:27.679+01:00Appetite Short News: Pavlovian Conditioning at Work in the Obese | Polydextrose as a Satiety Promoter | Parents, Just Like Their Kids, Fall for All the Tricks of the Food Industry
Too lean for Pavlovian Conditioning.
In today's "appetizing" installment of the short news, I have picked three of the latest publications from the scientific journal Appetite, of which I thought that they were newsworthy. In that, I cover the Pavlovian Conditioning of overweight individuals, the benefits of polydextrose on appetite control and the way product labels fool parents and children Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41961375983286878202014-12-09T14:14:00.001+01:002014-12-09T14:16:39.780+01:00The Latest Gut Microbiome Modulators: Beneficial Effects of Cacao, Negative Effects of Acidic Water and Preliminary Evidence of the Negative Impact of Gluten & Whole Grains
Pancakes al cacao & your gut: Bad grains and good cacao?
There is an increasing amount of interesting scientific publications on the role of the gut microbiome in health and disease. Unfortunately, the evidence on what exactly influences the number and types of bacteria in our gut in a beneficial way and even what exactly a "beneficial way" actually is, is yet largely unknown.
In today's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68470409013611501772014-11-17T17:17:00.000+01:002014-11-17T17:17:06.789+01:00Obesity Research Update: SSBs vs. Artificially Sweetened Beverages, Food Availability, Prices, Variety & Palatability, or Eating Frequency - Is One or Are All Making Us Fat?
Food variety increases binge eating risk, studies show.
With the publication of the latest issue of "Advances in Nutrition" came a whole host of studies that may provide novel insights into potential causes of and solutions to the obesity epidemic. Among the things the researchers investigated and presented at the 20th International Congress of Nutrition were also studies on the possible Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-56246142235505468582014-11-14T15:40:00.002+01:002014-11-14T15:40:29.313+01:00Reductive Stress: An Argument Against Anti-Oxidants for Athletes & Everyone Else? Plus: AGE-Reduced Diets for Health & Weight Loss & Iron For Women in the Military
It's sort of funny that the mental fatigue is reduced, but the physical performance stagnates w/ iron supplementation.
You will probably already have seen the results of the latest study from the Norwegian School of Sport Sciences which provides additional evidence that "vitamin C and E supplementation interfere[s] with exercise-induced
signalling in muscle cells after a session of strength Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31005592624599464362014-11-11T14:00:00.000+01:002014-11-11T15:29:14.650+01:00Exercise Research Update Nov. '14 (2/2): Vibration Training for Athletes, Caffeine Muscle Size & Power, Time to Psyche Up, Myostatin Resp. to Strength & Comb. Training & More
Vibration training is for lazy men & women, only - right? It cannot speed up the adaptation process in athletes, right? And it certainly has no effects on body composition, right? Not exactly, scroll down and find out why.
For those of you who haven't read yesterday's first installment of this research update, I highly suggest you head over now, or after you've read today's follow up on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50182255547642466602014-11-10T17:37:00.000+01:002014-11-12T08:54:50.749+01:00Exercise Research Update Nov '14 (1/2): Planking in Slings, Burpees for the Ultimate HIIT Experience, the Different Motors of Strength Gains in Young & Old Chaps + More!
There is a good reason drill-instructors love their burpees ;-)
Today's installment of the short news is a collection of shorter news items that deal with what's really important in life... well, maybe we should say some of the things that are really important in life: Building muscle, strength and a better physique.
That being said, we will take a look at the efficacy of sling-based Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11339075870474972652014-11-07T15:01:00.002+01:002014-11-07T15:20:03.957+01:00Nutrition Research Update: Meal Timing & Energy Intake, Full Fat Dairy for Zero Fat Waist-Lines, D-Sorbose for Glucose Control, Broccoli for Your Brain & More
From Meal Timing Over Broccoli & Full-Fat Dairy to Anti-Diabetic Sweeteners
Based on the number of visitors you like a number of short news that will bring you up to speed on a certain topic better than a longer in-depth analysis of just one study. This and the fact that the number of recent papers that would be worth being discussed at length is not exactly huge are the reason today's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55736250069188464732014-11-04T15:12:00.000+01:002014-11-04T15:53:22.526+01:00Milk, a Glucose Uptake Promoter That's More Than the Sum of Its Parts. Plus: HICA & HMB in Yogurt. How Much EAA in Your Protein? Raw Milk Does not Cure Lactose Intolerance
Milk is one of the few foods that are advertized by celebrities that could actually be good for you (photo from the "Got Milk" campaign)
I hope you are not fed up with milk and dairy, yet, because today's SuppVersity short news have a ton of it. What exactly?
Well, after taking a closer look at the surprisingly high amount of HICA and the comparatively small amount of HMB in yogurt and Adel 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-88393695544769912262014-10-28T14:06:00.000+01:002014-10-28T15:04:43.445+01:00Skipping Breakfast Decreases Energy Intake, Water Before Meal Trick Works, Food Addiction Self-Diagnosis, Eating Speed & Obesity, Chilled Water as a Nootropic & More
Food addiction is a self-diagnosed disease that befalls preferentially those people who spend hours and days on the Internet seeking for an excuse for their inability to lose weight.
It has been a while since I have published the last installment of
the short news. Today, however, the publication of the latest edition of
the scientific journal Appetite appears to be a good opportunity to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-56281732093714453762014-04-05T14:32:00.000+02:002014-04-05T14:32:04.415+02:00Exercise Supplementation Quickie: Optimal Protein Blend for Protein Synthesis & Gout Drug for Muscle Protection. Plus: 3 Suggestions for "Optimal" Protein Blends
Don't obsess about "optimal" supplement regimen, start training, eating, sleeping and exercise the patience it takes to reverse years of sedentary pizza eating.
I thought it would be nice to take a closer look at some of the news I would otherwise "waste" in form of a three-liner in the SuppVersity Facebook News and decided that it was about time for yet another "news quickie" on exercise Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4440370805621203242014-02-20T18:20:00.000+01:002014-02-20T18:20:06.146+01:002-3g of Betaine Per Day Double Your IGF-1 & Reduce Your Body Fat-% By 19%!? Plus: Spermine Gets Fat Rodents Lean in 4 Weeks + 29 Common(!) High Spermine Foods.
They "take" spermine everyday!
This may not look like it, but today's SuppVersity post contains a hell lot of information about an amino acid you do know and a polyamine you probably don't know yet.
When you'll be done with the article, the latter will change and one or the other will probably start googling the words "spermine bulk powder" or "spermine buy" and thus disregard the advice I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82510950978727107362013-12-05T16:37:00.001+01:002015-04-27T05:34:23.360+02:00Weightloss Supplements Exposed: Green Tea & Probiotics. Fat Loss, Energy Expenditure, Fat Oxidation, Sex & More
Yesterday at Starbucks: "I just ordered a bottle of probiotics!"
In view of the fact that all the feedback I got in response to the re-installment of the Short News was positive, I guess you won't mind if I use the chance and bundle the two soon-to-be-published weight loss studies from the British Journal of Nutrition into a Weight Loss Supplement Mini-Special of the SuppVersity Short News.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8700297264909842832013-11-28T16:06:00.000+01:002013-12-03T19:54:16.280+01:00On Short Notice: Nucleotide Supplementation Increases Performance & Fortifies Immune Response. Plus: Oleic Acid Increases, SFA Lowers E2, Testosterone & DHT Binding
Are nucleotides a useful supplements for intensity maniacs and can olive oil reduce your free testosterone levels?
If you have been visiting the SuppVersity for a while now, you were probably surprised to see that the "Short News" (aka "On Short Notice") are back. The reason, I changed my mind and reintroduced this assembly of short news items is that I realized that there is an intemediate Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48738218723508511412013-07-27T16:12:00.000+02:002013-07-28T06:25:34.091+02:00580% Higher Diabetes and 76% Higher Risk to Die Before Your Time, if Your Trunk-To-Leg Fat Ratio is in the Highest Quartile. Plus: Below 1.5 is Where You Want to Be
Body fat: If you store it, store it here or a couple of centimeters below. To avoid metabolic disease and premature death.
580% that's the SuppVersity Figure of the Week and the increase in diabetes risk you will have if your trunk to leg fat ratio is in the top quartile.
In view of the fact that this goes hand in hand with a +290% increased risk for high triglycerides, a +80 increased risk Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21494642451852093622013-07-13T15:40:00.000+02:002013-07-13T15:58:35.129+02:00Taurine Pumps Up Strength & Recovery in Response to Eccentric Curls. NAC Decreases Peformance & Boosts Fat Oxidation!? Exercise Reduces, Caloric Restriction Increases Inflammation. Carnitine Rescues Fast Twitch Muscle
Blood glucose alone would not last for 90s of running up the stairs.
80 minutes! That's the SuppVersity Figure of the Week and the impressive timespan you could (theoretically) fuel your energy demands during exercise at 70% of your VO2max from your muscle glycogen stores.
The latter hold the energetic equivalent of ~1,500kcal and are thus an almost 40x larger reservoir of energy than the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55426050850380218792013-07-06T15:49:00.001+02:002013-07-08T18:59:37.819+02:00Intramuscular Fat & High Energy Expenditure + Fatty Acid Oxidation. Vigorous Exercise & Feto-Protection. Genetics, Binding Proteins, Phosphorus & Low Vitamin D
Jogging or Tai Chi!? You have the choice - longevity-wise it may not make much of a difference.
20% that's the average risk reduction for all-cause mortality among those of the 61,477 Chinese men in the Shanghai Men's Health Study who practice Thai-Chi regularly.
And what's more, in view of the fact that this is hardly less than the 23% risk reduction the researchers from the Vanderbilt Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71972595388070854542013-06-22T16:07:00.000+02:002013-06-22T16:10:34.077+02:00Muscle Activation of Chest, Core, Delts & Rotator Cuff When You Bench on Unstable Ground, Calcium Supplementation & Vascular Disease. BMI, BAI , Body Fat & CVD Risk
This week's SuppVersity figure(s) of the week deal with the leading cause of death in the USA (see paper attached to the guy's big toe ;-).
After reading yesterday's installment of the Science Round-Up Seconds, you already know that it is unlikely that you are going to die from prostate cancer.... but let's face it - we all are going to die one day, so if your death is not natural and not due Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25680040706727892392013-06-15T18:13:00.004+02:002013-06-15T18:13:58.333+02:00Yerba Mate, Yohimbine & Yucca - Potent Fat or Unhealthy Money Burners? Tea Catechins Were Yesterday, Saponins Are the Future! GMO Rice "Safe for Human Consumption"?
Are you living in one of the hotspots of diabesity and laziness? Check out the map in the bottom right of my little collage and find out what the CDC data from 2008 can tell you about the regional differences in the US. Which are the top (=healthy & active; violet) and which the flop (=diabetic and sedentary; blue) counties in the US?
58%, that's not just the SuppVersity Figure of the WeekAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45650676913802739252013-06-08T15:48:00.002+02:002013-06-08T15:49:53.563+02:00Your Body Knows How Much It Needs: Muscle & Activity Increase, Being Fat Decreases Energy Intake. Argan Oil, A Natty Test Booster (+20%) W/ Melatonin, CoQ10 & More. Pimp Your Workout With Palm Cooling & Heating
It does not always have to be the beach. There are other places to relax and enjoy the summer. And let's be honest anything is better than your computer screen, no?
Alright, we are in for a regular installment of On Short Notice and my figure of the day is 25°C - which goes to tell you that summer is there and I am not about to spend more time than necessary hanging out in front of the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23182377296686471002013-05-25T15:28:00.000+02:002013-05-25T15:29:41.080+02:0030 Min of Exercise Can Avoid Costly & Unhealthy Gestational Diabetes. Carbohydrate Oxydation Determines Appetite After Workouts. Using a Measuring Tape to Judge Visceral Fat Mass. Update: Vitamin D, Age & Obesity.
85 sessions (general fitness class, three times/week, 55-60 min/session from weeks 8-10 to weeks 38-39 of pregnancy are nothing but healthy for mother + child (Barakat. 2013)
Obese mothers with gestational diabetes are more than just a financial burden. That's what the SuppVersity Figures of the Week clearly indicate.
According to a recently published paper from the National University of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-59844203007922056062013-05-18T15:03:00.002+02:002013-05-18T15:03:54.621+02:00Cod Liver Oil vs. URTI. 2x Higher Fat Oxidation W/ Optimal Workout Timing, Aggressive Diabesity Control, Seaweed & Breast Cancer and NO Supplements Superior to Sugar
Self-proclaimed experts will say: "No cod liver! It's poison! It has way too much vitamin A... you better pop a kg of vitamin D pills if you want to do something for your health." Really? How do you explain the results of the Robertson study, then?
"Grandma was right" - That's if you will the statement of the week - a statement that is verified by the SuppVersity Figure of the Week which is Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40983390955983225092013-05-11T15:44:00.001+02:002020-01-07T04:43:53.030+01:00Androgen 3-Some: BPA Exposure & Free Testosterone in Men. TRT Good For the Prostate. DHT, Alopecia (Hair Loss) & Monascus Fermentation. Plus: Mycotoxins in GCB Supps
Coffee and green coffee bean extracts are by no means the only way by which you are exposed to mycotoxins. Corn, for example, is likewise a favorite for the toxic mold. The same goes for almost all other grains. Common routes of exposure are, amongst others cereals, breads, wines, and even mils and meats (of swine ad turkey, not chicken; Duarte. 2010)
36%, 32%, 10%, and 16% these are the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11014033605891860622013-05-04T14:26:00.003+02:002013-05-04T15:12:41.203+02:00Sex-Dependent Low GI Advantage(s) & Vasodilating Effects of Insulin. Diet-Dependant Effects of Active Vitamin D on Glucose Metabolism. Plus: Supplemental Flaxseed Oil?
It seems as if the glycemic index of her diet during puberty could determine on which side of this photoshopped divide a will end, when she's a young woman. Intriguingly, the association between high GI diets and high waist circumferences and obesity risk was not observed in the boys whose 5-year follow up data the researchers analyzed.
"145mm" that's the SuppVersity figure of the Week and theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67331396932689667422013-04-29T18:07:00.000+02:002013-04-29T19:24:54.121+02:00Dietary Zinc & Copper Improve Glucose & Lipid Metabolism. High Cortisol Amplitudes Counter Belly Fat. Hypoxic Hearts Love Creatine + Ribose. Apples Counter Cancer & Obesity
I guess this is about as close as we have hitherto gotten to understand why we got fat. Wrt to the hilarious pace at which we got fat and are still getting fatter, we are much better informed though.
After you've learned about the general importance of exercise for your health and a couple of tweaks that may or, as in the case of sugary "energy drink", may not help you maximize the benefits 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-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-8815348032964573092013-04-20T15:45:00.002+02:002017-01-29T04:11:20.871+01:00Size Does Matter! Mucuna Counters Estrogenic Assaults & Doubles Testosterone. High Hair Cortisol, CVD & Diabetes. Catabolic Laziness. Health & Obesity = Incompatible
While it may be debatable, whether and in which contexts size really matters, 20% of the women in a Dutch study state that they length of the best part of their partner was "important" (Franken.. 2002)
While the debate whether or not "size matters" is probably never going to end, researchers from the Universidad Autónoma del Estado de Mexico have now found that your male offspring could "fall Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8303956026254641862013-04-12T15:59:00.000+02:002013-04-12T16:08:36.435+02:00Foam Rolling For Cardiovascular Health. Propolis For Muscle Protection. Melatonin For Insulin Sensitivity. Plus: Bananas, Pineapples, Oranges & Beer to Boost Your Melatonin Levels!
Among 18-35 year-old Canadians 80% present with premature hardening of the arteries that could potentially lead to an ischaemic event (LLSA).
Despite the fact that it ain't Saturday, yet, I decided to compile a couple of short news for you, also to make sure you re-appreciate the value of melatonin as a prerequisite to be and stay healthy and beautiful. It should therefore not come as a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90215652755848981902013-04-06T17:22:00.000+02:002013-04-15T06:40:26.403+02:00Leucine & HMB - Similar, Yet Different. BCAA, B6 & NAFLD - It's About Ratios. Eccentrics, Mitochondria & GLUT-4 - No Pain, No Fat Gain. Fiber & Diabesity - Useful, But Not Magic.
"Potatoes" have the "pot-" from "potassium" not just in their name, they also got plenty of it in them. A medium sized potato (147g) contains 926mg of highly bioavailable potassium and covers ~26% of your daily requirements... and no, normal potatoes are not pro-diabetic unless you over-process them (learn more in the Potato Manifesto)
5.93 mm and 3.7 millimeters those are the SuppVersity Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-1181610700935818132013-03-30T15:25:00.001+01:002013-03-31T09:36:06.149+02:00No DHA & EPA in Non-Fish Fed Catfish. No Recovery From Ischemia W/ Low Carb. No Endocannabinoid Effects Without Medium Intensity Exercise. No Need to Tow Only Light Sleds
Sarah Reinertsen (click here to visit her webpage) was the first female leg amputee to
participate and complete the Ironman (in 15h) and I bet she does not need the recent study by Galy et al. to be reminded of the benefits... no, the necessity of cycling your exercise intensity.
In 2005 Sarah Reinertsen (image on the right) was the first female leg amputee to participate and complete the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85526328406531221412013-03-23T16:22:00.001+01:002015-08-22T10:00:00.369+02:00Instant Coffee, Glycemia & Caffeine Powered Post-Workout Glycogen Repletion. Fish Oil, Arachidonic Acid Release & Prostaglandin Modulation. Adipocyte Sizes & Yoyo Dieting
Judged by the way they are looking at each other they don't care about their differential glucose / insulin response too coffee, but if you do, I suggest you scroll down and read the pertaining news item.
7.3% and 21.4%, those are the SuppVersity figures of the week. Figures that stand for the 2011 youth- and 2010 adult obesity rates in Colorado and they represent the nationwide "optimum" - atAdel 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-21241135801793177702013-03-16T15:46:00.000+01:002013-03-17T07:18:19.822+01:00Selenium & Skin Cancer. ALA, Inflammation & Muscular Adaptations. Eccentric Training & Oxidative Muscle Fibers. Tip of the Day: Have Plenty & Regular Sex For Your Brain
Certain "behaviors" during spring break can give your brain a neuro-anabolic break.
13% and 15% that's the number of Canadian University Students who claim to do what it takes to keep their brain volume at least stable over the spring break. 13% of the female and 15% of the male student and female students, respectively, that's also the SuppVersity Figure of the Week and at the same time the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74559162561511335862013-03-09T17:13:00.004+01:002013-03-11T06:38:18.998+01:00Diabetes: Green Tea on Par With Metformin. 1-Andro: 4.7kg Muscle in 4 Weeks. EPA: Increased Protein Synthesis & Autophagy in Vitro. Phthalates: How Much is in Your Food?
Believe it or not a soon-to-be published study that was sponsored by a the German LBS and presented to the public two days ago found that 1 out of 20 German kids below the age of 14 thinks about having liposuction done (figures based on LBS Kinderbarometer. 2013).
5% that's the SuppVersity Figure of the Week and it's the percentage of German kids below the age of 14 years who are thinking Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30562388860485160842013-03-02T16:42:00.001+01:002013-03-03T12:03:54.963+01:00BPA & Phtalate News for the Plasti-Nation. The Endocrine Contribution to Muscle Growth. Magnesium & Testosterone Increase in Parallel. Anabolic Vibes on the Lat Pull & More
You still have a couple of milli- or centimeter too much on your waistline? Let's hope this spring will provide ample time to work out in the sun, after all that's the energizing way to work out, something even virtual reality indoor exercise cannot compete with (Plante. 2006)
The SuppVersity figure of the week is "90". That was the average total amount of sunshine hours we got here in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71903463951523913022013-02-23T14:37:00.002+01:002016-03-11T16:27:51.311+01:00Magnesium vs. Diabetes - Which Form is Best? Exercise, Energy Intake & the HPTA. Glutamine & CHO For Sprinters & HIITers. Mercury & Diabetes, Amalgam, Se, Zn & Detox
Won't take long until China is the world economy #1 and not much longer until they are the fattest economy, as well ;-)
Let's see which one do I pick? Oh, ok... The SuppVersity Figure of the Week is 0.19. This is the correlation coefficient that describes the statistical relation - which is as every SuppVersity student knows no evidence of causal relationships (!) - between the per capita Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11033912408256263002013-02-16T17:16:00.001+01:002015-06-29T04:39:42.267+02:00Fiber Up Your Foods, Omega-3 For Female Fat Loss, 50+ Ways to Treat Constipation, Serotonergic Peptides in Milk, Weight Cycling & Reduced Metabolic Rates, Exercise & 102% Weight Loss From Fat - Plus: More Short News
Inulin enriched foods are good for your gut, your waistline and your pancreas (anti-diabesity effect) and what's more inulin is also on the list of anti-constipation agents,
100g that's this week's SuppVersity figure of the week and that despite the fact that it is the amount of fat you are going to gain within one year when your metabolic rate is 100kcal below where it should be (Piaggi. 2013Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-670708466060472072013-02-09T17:33:00.000+01:002017-01-29T04:03:55.994+01:00Fat From Serotonin, MS Despite Vitamin D, DHA & DPA in Your Cell Walls. Weightloss Obstacle Late Lunch?
Yet another reason why calorie counting is not good for your sanity: The "average" sexual intercourse burns only 14 kcal more than watching TV. and significantly less than a fast paced walk on the inclined treadmill. Luckily weight loss & maintenance is more complex than calories in vs. out, anyway ;-)
"14" that's the SuppVersity figure of the number of extra calories you will expendAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84102049927097797442013-01-26T18:01:00.001+01:002013-01-26T18:15:08.807+01:00Vitamin A Regrows Liver Tissue. Polydextrose Makes Dieting a Breeze. Exercise Blunts Negative Effects of High Fructose Diet. Diabetes Precipitates Female Sexual Dysfunction.
I did miss my own 1000-posts jubilee!
This week it's pretty easy to find the SuppVersity figure of the week. It's 1011 and that's the number of individual posts this "blog" currently holds. Actually, the very moment I hit the "publish" button on this one, it's going to be 1012 (see image on the right). I guess, I should have 'celebrated' that twelve posts before, but you know how I am, it's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34957442915711545892013-01-05T17:45:00.000+01:002014-07-17T08:27:42.031+02:00Vitamin D, PPAR-γ & the Growth of Healthy Body Fat Stores; Betaine & Fat Inflammation; Free HMB & Muscle Protection; DHA Induced Forgetfulness & Statistical Shenanigan
"Is it already 2013? Must be the DHA, I totally forgot."
The SuppVersity or rather my personal figure of the week was and still is 2013. I actually managed to write 2012 instead of 2013 with every damn study in today's installment of On Short Notice that has been published online in the last couple of days. I wonder how long it will take me to get used to it - that's like a "new year's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26405706949841263852012-12-31T15:24:00.000+01:002014-07-17T08:27:41.868+02:00Exercise Round-Up: HIIT Prevents Angina; Stretching Reduces IGF-1 & Strength Gains; Cardio + Weights Lower TNF-Alpha; Protein Doesn't Works W/ Glucose Depletion; Polarization More Effective Than Threshold Training
That's (hopefully) not the way you want to "kick off" your year 2013, is it? So keep the booze at bay and party away, tonight ;-)
There are three things of which I would hope that they are on the top ranks in the things you are planning to do in 2013. And aside from proposing to your girlfriend, becoming a parent, graduating from whatever you are currently studying and keeping or, in the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14548527440859512532012-12-29T18:23:00.000+01:002012-12-29T18:23:18.118+01:00Yohimbine & Berberine Protect From Death Due to LPS Intoxication; BCAAs Inhibit Serotonin Metabolism & Cause Anxiety, Tryptophan but not SSRIs Help; Sweet Tea Leaves Are PPAR-G Antagonists & Battle High Lipid + Leptin Levels
Skip the fireworks invest the money in some quality ingredients for a fondue or whatever you like and invest the (often non-negligible) rest of the money in a gym membership for the next year.
Actually my figure of the week is 115,000,000 EUR (~152,000,000 US Dollar), which is the sum my fellow country men and women are about to waste on pyrotechnics this year. And a scientifically Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66612875328616290502012-12-17T17:31:00.001+01:002013-01-03T06:53:56.060+01:00Pistachio Phenols 90% Bioavailable. Phe, Leu, Glu & Trp - Four Satiating Aminos. Artificial Sweeteners Act as Anti- Convulsants. Dendrobium for Glucose, Lipids & KidneysSince I am a little pressed in time, I won't beat around the bush, but rather get to the meat of the matter of this Nutrition Quickie, right away... well, actually today's nutrition quickie has no item on meats, but is has one Dendrobium, which is actually rather a supplement - be that as it may, here you go:
Since you (hopefully ;-) haven't swallowed a bomb colorimeter, it's actually no Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20734842487063303312012-12-10T18:47:00.003+01:002012-12-10T19:48:29.133+01:00Is Hypoglycemia Obesogenic? Is the GI Totally Worthless? Is Mild, But Chronic Stress Behind the Diabesity Pandemic? Is Leptin Obesogenic? And How Do You Calculate the Energy Requirements of Diabetics?
One of the mistakes researchers and dieters make time and again, using the scale as their only guide
Since I had a couple of interesting, but not earth-shatteringly exciting studies on obesity, body weight gain, the GI, leptin and a couple of other things lying around, I thought I'd compile a brief potpourri for you to get you on par with the helplessness with which researchers are still Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73411028626601641392012-12-08T17:28:00.002+01:002012-12-09T17:36:23.051+01:00Fit Kids = Smart Kids, Creatine & Muscle Repair, Epigenetic Transfer From one Leg to Another. Plus: Fat Effects of Anti-Psychotics, Larger Muscle = Greater CNS Impact, Rhodiola a Natural Opiate, Hawthorn for More & Thicker Hair
It's never too early for your first push-up ;-)
"10" is this week's SuppVersity figure of the week. Ten as in "ten push-ups" which is the mean number of push-ups the 12 year-old boys and girls from the Coe study you can read about in one of the items of today's news mash-up aka "On Short Notice". I am honestly not yet sure what to make of it, it's not as bad as what I had expected based on a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35636566834037361662012-11-24T17:59:00.000+01:002012-11-25T07:03:35.766+01:00Get Lean & Stay Lean Quickie: OTC Fat Loss Supps Under Scrutiny. Sleepless Yet Lean in India?! Sesamine - Falsely Forgotten? High Carb Nighttime Snacks for Fridge Raiders?
Without an optimized dietary routine, a sound training plan and tons of discipline no fat burner is going to get you abs like these (suggested read: The SBSG Fat Loss Support Routine)
I suppose by today, the last remnants of your turkeys should be gone and you and your relatives ~0.5kg heavier (Hull. 2006). Against that background it appears only logical to turn this week's installment of On Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84593932037017451022012-11-19T17:09:00.000+01:002012-11-19T18:53:57.492+01:00Bigger, Stronger, Faster: CoQ10 for Brain & Muscle in Young & Old. The Optimal HIIT Regimen for Fun & Fat Loss - 8s at 100% 60s Idling! Protein Power From Oats? Plus: Rest Times, Clusters, Form & Hypertrophy Training
I decided against calling this the "Get Big, Green and Look Like the Hulk Quickie" (img. Paramount Pictures)
In view of the fact that most of you apparently enjoyed the "Get Lean and Stay Lean Quickies" I posted in the last weeks, I thought you may also be inclined to read a "Get Big, Green and Look Like the Hulk Quickie", but then decided that the name was too long for the headline and "big, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15096821119483427052012-11-17T16:51:00.003+01:002017-06-26T03:32:39.340+02:00Low Fat Toddler, High Fat Adult?! Intra-Workout Carbs More 'Anabolic' Than Protein!? Iron Prevents Gastric Cancer & Insulin Resistance?! Plus: A Sixpack of Kettlebell Studies
If you want to know exactly how your neighbors or rather your county did, check out the CDC's brand new County Data Interactive Atlas (may take some time to load), select your state and click on your county. Unfortunately, it's not exactly likely that you will be pleasantly surprised after all, places with rates below 6.5% (white on the map) have become rare, while those with 11.2% or more are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34086979638798822512012-11-11T18:41:00.000+01:002012-11-22T16:44:24.404+01:00Get Lean & Stay Lean with Emedin, Galangin & Antibiotics. Plus: Breakfast & Morning Glucose Metabolism. Diet Once, Never Eat to Satiety Again? Adipocyte Size & NAFLD
Instead of making excuses for posting yet another "short news" collection instead of the next installment of the Athlete's Triad series, I will honestly tell you that I simply wasn't in the mood. Moreover, I have the feeling that I have already outlined what is going to work, i.e. train less, eat more and don't get all psyched up about being lean and looking good. Live your life! Against that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25921996894630255702012-11-04T17:41:00.002+01:002012-11-22T16:44:06.728+01:00Get Lean & Stay Lean Quickie: Add Cinnamon to Cereals. NPY Detrimental? Melatonin Beneficial! 50,000IU Vitamin D3 Useless. Phtalate DHEP Dangerous! PPAR, AKT & GLUT-4 Agonist From False Black Pepper Surprisingly Potent!
In 1998 the Consumer Union wrote a letter to the FDA complaining about the occurrence of DEHP and other "endocrine disrupting chemicals" in cheese and dairy of which they suspected that they were partially emitted from the plastic wrappings (read more)
Those of you who are following the SuppVersity news on Facebook very closely, will be aware that I announced yesterday, already that there was Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70451677003182086462012-11-03T17:26:00.000+01:002012-11-04T17:59:17.525+01:00Health & Exercise Quickie: Vitamin D Deficiency, Taurine & Glycine. Multiple Sclerosis & Epstein-Barr. Paracetamol & Muscle Gains. Gender & Fatigue from Workouts. HIIT, LISS & Appetite. Plus: Scientists Debate: Light vs. Heavy Weights
While there is a positive trend in the percentage of US adults who meet the 2008 federal physical activity guidelines according to which they have to "devote at least 150 minutes/week to moderate, or
75 minutes/week to vigorous intensity exercise, or an equivalent combination", the number of people who have gotten the message that a combination of both strength and aerobic training (red line) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76616313834550151392012-10-27T16:45:00.002+02:002012-10-27T16:58:31.299+02:00Reishi Protects Against Cancer & Contains Anti-Androgen; Adrenalin Rejuvenates Brown Fat; Mild Stress Normalizes Cortisol / DHEA Ratio in Elderly; DHEA, Aromatase Inhibitors & BPA vs. Joint & Brain Health; Vitamin E Battles Lymphoma
I am not happy with how the short news on Facebook simply disappear into oblivion.
The SuppVersity figure of the week is "920"! "920" as in "920 published posts" here at the SuppVersity. The reason that's the figure of the week is that I have been thinking about ways to reorganize the archive, but am a bit lost on how to structure things in a better way using blogger. This beast simply isn'tAdel 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-73380924478094845022012-10-13T18:17:00.001+02:002012-10-13T18:17:49.184+02:00Low Vitamin D & Insulin Resistance; Ghrelin Response to Overfeeding; Glutamine for the Elderly; 5g/Day Creatine for Women; MSM for GH Activity in Bone; Curcumin for Burns
Vitamin D research hyper-inflation - unfortunately few of the papers will ever be printed, otherwise we could at least use them to heat our homes, in case the price for oil gas and other fossil energy keep rising ;-)
The SuppVersity Figure of the Week is "1614"! That's the number of studies with the exact phrase "vitamin D" in their title that have been published in the past 9 months and 14 Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30023468010908677702012-10-06T17:27:00.000+02:002012-10-07T09:12:30.328+02:00Broccoli No Superfood? Female Orgasm, What's It Good For? Can Piperine Make You Lean? Skinfold Thickness, An Exact Indicator of Insulin Sensitivity? Exercise, Cortisol, BDNF, Fatigue, IGF, Pollution, NOPE, EGCG & More!
Alberto Contador almost certainly wouldn't benefit from the use of a nitrate supplement.
17 seconds and 5 watts! Those are the SuppVersity figures of the week and the performance "increases" which were associated with the consumption of either 0.5 L nitrate-boosting beetroot (BR) juice over a 0.5 L placebo (PLA) drink with blackcurrant juice during time trials and repeated maximal sprints, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40380625024910965282012-10-01T18:15:00.002+02:002012-10-01T18:15:38.972+02:00Classic Beats Super Slow; Single 198 Second Sprint More Time Efficient Than Work-Matched HIIT; Exercise Better Than THC; Metformin + Cardio + Lifting = Anti-Obesity Triplet; Self-Efficiacy & Training Adherence - Plus: More!
This is just a random selection of the unlimited movement patterns your body has been designed to execute - don't make the mistake and rely on only one of them!
The amount of really interesting, let alone revolutionary new studies on the effects of different exercise modalities is not exactly high, to say the least. I am not quite sure, what the reasons are, but as I have stated before, part Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48396503345019105252012-09-29T18:20:00.001+02:002015-06-28T16:19:30.417+02:00Caffeine Protects Brain Function Against Stress & SAD Diet; Coffee Withdrawal, Anxiety & Co; Giardia, Messy Subtenant W/ Gusto For Arginine; Vit B6 & n6:n3 PUFA Ratio
19 Billion Euro that's the estimated 2011 financial burden due to lung cancer, alone, here in Europe and the On Short Notice figure of the week (information based on ESMO2012 press release)
Those of you who are also following the SuppVersity facebook news, will probably recognize the figure on the right: 16,000,000,000€ or $24,419,000,000, that's the estimated economical burden due to lung Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33999059442372321112012-09-24T16:27:00.001+02:002012-10-01T18:06:51.518+02:00Eccentric Exercise IGF1 & Athlete's Heart; Long or Short Intervals, Both Improve Arterial Stiffness. Plus: Exercise Heals Wounds & Makes You Rust Proof Within One Year!
Controlled exhaustion = positive adaptation; continuous exhaustion = wear and tear = one out of 57,002 who suffer from cardiac arrest during a marathon (data based on Webner. 2012)
As announced on Saturday, already this is a "special edition" of the On Short Notice series, focusing exclusively on exercise related studies. With
two studies on heart health,
one on wound healing and the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14879008723478244022012-09-22T17:50:00.000+02:002012-09-22T17:50:28.864+02:00Fighting Body Fat W/ Green Tomatoes; Fasting, Exercise & Cognitive Performance; Potassium Citrate & Coconut Oil Strengthen the Bone; 25mg Clomid Double Testosterone
Image of the week: Golf-ball sized tumors from GMO corn and a >100% increase in mortality in female rodents are the results of the (at least in Europe) much debated study by Gilles-Eric Séralini et al. (Séralini. 2012)
I must admit that I got somewhat bored with writing the same, or at least very similar introductions time and again. So I decided to start each and every installment of On Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25835100829186008582012-09-15T17:56:00.000+02:002015-08-16T05:46:01.468+02:00194 Bananas in 3 Weeks, Same Liver + Lower Body Fat | Nigella Sativa Boosts Testosterone & Fertility | Sugar Dampens Caffeine Rush + Thyroid & Body Composition
Three weeks of +1,000 kcal carb overfeeding (approx. 194 bananas!): Does it supersize your liver fat? This and more in today's installment of On Short Notice
As promised in yesterday's first part of the weekly written news-round up aka On Short Notice, we won't waste any time on lengthy introductions (the "short" items themselves are already long enough ;-) and get right down to business! For 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-58284768565627184602012-09-09T17:24:00.001+02:002012-09-24T15:02:07.892+02:00Exercise News Round-Up: The Latest on Weight Lifting, Steady State, HIIT, Pyramid Training & Co, Their Effects on Body Composition, Leptin, Muscle Morphology & More
Running may be the "original exercise", but there is more to physical culture than that - irrespective of your gender, by the way; HIIT would be one thing, weight lifting the other that must not be missing from your regimen which can yet still benefit from one or another classic cardio session (img womanshealthmag.com).
I must admit that I am a bit lazy today and not really in the mood of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-64132836977748154792012-09-08T17:50:00.002+02:002012-09-14T20:26:02.260+02:00 2.1kg Muscle From Fast Food Supplement; No Prolactin, No Fat; Oleic Acid Counters CLA's Inflammatory Effect; Spicy Marinades vs. Salmonella; Flaxseed, Estrogen & Penis Size; TTA in the Emergency Room; Alcohol & Binge Eating
Image 1: Scientifically proven muscle builder - 2.1kg lean mass in 3 months, no post-cycle therapy necessary!
I was just about to write another one of my artistic introductions, trying to incorporate all the exciting On Short Notice news I've piled up for you into a brief narrative, when I realized that you probably don't really appreciate those introductions (I guess, I would skip them myselfAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25688447921103599152012-09-04T17:57:00.003+02:002012-09-04T17:57:56.393+02:00Mercury, From Fish to Toenail; Less Testosterone Needed W/ TRT + Tongkat Ali; R,R-Monatin the Next Stevia From South Africa! Plus: Magnesium Protects Mitochondria from LPS & Caffeine Arteries from HIIT Induced Platelet Activity!
Image 1: Looks like the Terminator was concerned about "bone" health, maybe he should consider Tonkgat ali as an addition to his TRT... or whatever regimen;-)
If you want to, you can call today's news a special installment of "On Short Notice", I have already had a couple of interesting news and before I am piling up another truckload, I thought I could make at least some of you happy and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29392754413453506162012-08-25T16:15:00.001+02:002012-08-25T16:15:28.711+02:00On Short Notice: Worst Transfat Offenders Cookies & Co + Cinnamophilin For Joints + Tomato Powder Battles Cancer Like Aspirin + Creatine Protects Cell Walls + Carboholism Starts in the Womb, Intermittent Fasting Helps... + More!
Image 1 (lecker.de): They may look cute and harmless, but they are just one of the many incarnations of the worst transfatty acids offenders in the diets of the "average American" cake, cookie and pastry lovers. Believe it or not: Some of them manage to eat almost 100g of the proatherogenic fats per day (!)
Saturday and therefore time for a handful of "On Short Notice" news. We've got some Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83519661206846241092012-08-22T08:34:00.001+02:002012-12-02T13:27:37.125+01:00On Short Notice: Red Onions For Glutathion & Jiagulan For Muscle Glycogen, Low Iron & Obesity, Sodium Caprate, Useless Probiotics & Leaky Gut, Perivascular Fat & Heat Shock Proteins for Your Heart & Magnesium vs. Migraine
Image 1: You may already have read it on the SuppVersity Facebook Wall; "Sacrificing sleep in order to study won't improve your college grades..." it could however easily whack your circadian rhythm and give you headaches. If those turn into a migraine, you may be happy to have read about beneficial effects of magnesium on the incidence of these crippling and painful attacks (see last item in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34284158877608674112012-08-19T17:18:00.000+02:002012-08-20T12:40:11.894+02:00Jump Squats 80% Type-II Fiber Activity, Cold Thermogenesis Better Fasted, Tuned Swiss Ball Crunch, 5-HTP vs. Asthma, HIIT Before Strength & High vs. Low GI Meal Pre Workout
Image 1: Few of the things the average trainee does in places that call themselves "fitness studios" has little to do have will actually promote fitness, as in being athletic. "Mr. check out my biceps", for example would be similarly lost ding this as the sedentary computer nerd "Mr. biceps" loves to laugh about.
I know from time to time I am not 100% in time when it comes to delivering Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13034330823516729312012-08-19T09:04:00.000+02:002012-08-19T13:24:09.611+02:00On Short Notice: Oxytocin to Boost Testosterone & Block Cortisol? Exercise for Life-Extension? Which Tea for Metal-Chelation? Which Fat to Reduce Calorie Intake by ~30%?
Image 1: This is still my preferred way to boost oxytocin - regardless of possible ergolytic effects ;-)
Due to the sudden heat-wave over here in good old Germany I thought, I'd use these early morning hours to get another installment of "On Short Notice" on it's way before my brain dries out (or I drown in the public swimming pool ;-). I hope you enjoy the four items on the recent interest Adel 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-62586171774477964992012-08-11T18:42:00.001+02:002012-08-11T18:42:36.067+02:00On Short Notice: PWO EAA Supps for Young & Old, Indoor Pools & Low Testosterone, Life-Savingly Low T3/rT3 Ratios, Copper-Zinc-Manganese, Lifting for Prostate Health +More
Image 1: It's neither just as much, nor just as serious, but I would still venture the guess that it will take you more than 30s to digest today's installment of "On Short Notice" - despite the fact that the new format has no lengthy "short news", anymore ;-)
For this installment of "On Short Notice" I have decided to go a somewhat different route than before: Originally, the first post you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11373465482451246812012-07-29T17:04:00.001+02:002012-07-29T17:04:52.593+02:00On Short Notice: Retinoic Acid vs. Lung Cancer / Metabolic Effect of Fats in Cerebral Fluid / Nucleotid Supplements Instead of Icepacks // Ibuprofen & Leaky Gut / Fish Oil Enema & Colitis / Fructose, Glut-5 & Obesity + More!
Image 1 (Coloribus): Unquestionably a great add, but the (Ex-)Marlboro man would be better off with a piece of liver than a carrot ;-)
Just as I promised I am pumping out another set of "short notice" items. To make sure not to be confused with what I have once heard someone call a "pubmed warrior", I did however spike today's episode with three longer items and saved a couple of mini-items Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-1352484611079856882012-07-28T17:50:00.001+02:002012-08-16T16:40:38.806+02:00On Short Notice: Insanity vs. TurboFire - What's the Best HIIT Regimen? Plus: USA vs. China, Chews vs. Raisins, Epi-Sesamine vs. Body Fat, Exercise vs. Neurotoxins & More
Figure 1: The latest medal prognosis for Olympia 2012 by researchers at the Department of Economics at the Ruhr-Universität Bochum in Germany (Otten. 2012) - I must admit I am curious how accurate this prognosis will be... what's your take? The US or China? Who's going to take the lead?
The Queen has officially opened the Olympic Games 2012 and the games have their first doping case - those ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49936618256812456702012-07-21T18:12:00.001+02:002014-12-26T07:29:02.402+01:00On Short Notice: Testosterone - 12% Drop /W 75g Glucose? Fat Loss - Adzuki, Leucine + B6 or HiMaize? Thyroid - T3↓ + rT3↑, Is Blood Sugar to Blame and Can TUDCA Help? +More!
Image 1: It's quite funny, I am piling up so many of these interesting mini-news that I actually had to drop a few or postpone them to next week to keep the size of this post manageable without a direct brain transmission device like the one you see in this picture ;-)
"On short notice" is the name of the new 'saturdaily' SuppVersity column and therefore I will try to make it short: After all,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6469788630362231362012-07-14T16:41:00.000+02:002016-01-25T05:15:31.269+01:00On Short Notice: 15% Stronger With Kineso Tapes, HIIT With 30-20-10, Combined Training vs. Diabetes, Coffee vs. Scars, Peanuts & Pregnancy, Phosphate & Insulin + More!
Image 1: You like it fast? Then the novel SuppVersity column SuppVersity "On Short Notice" is right for you. So don't forget to bookmark, subscribe to the RSS feed or the email updates (see bottom right of the page) or simply start following me on facebook and/or twitter
Actually I am quite happy that most of you liked last Saturday's first installment of SuppVersity "On Short Notice" - it Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35758966922739305192012-07-07T16:40:00.002+02:002012-09-24T07:50:23.286+02:00On Short Notice: EPO Reduces Mitochondrial Biogenesis, Excess Zinc Raises BP + Impairs Insulin Clearance, ALA + UDCA "Cure" NAFDL, Earthing, Estrogen & Your Heart ...
Image 1: 2h of earthing would certainly solve this problem just as they seem to reduce the risk of developing blood clots, by the way (see below)
I thought I could try something new today and just give you a brief research update on stuff that would otherwise not necessarily make it to the SuppVersity, because it is not really worth writing a whole blogpost on it. Please make sure you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com