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.comBlogger41125tag:blogger.com,1999:blog-4447249123519658347.post-23033317186838954242018-12-02T03:06:00.000+01:002018-12-02T03:23:10.481+01:00AM Cardio for Fat Loss W/ 25g Casein vs. 25g Whey Isolate, 25 g Maltodextrin Preload, or Truly Fasted - What's "Best"?
Don't believe a word when someone tells you that a new study would show that you can burn extra body fat if you consume a casein shake before your (by then no longer fasted) AM cardio workouts.
While the scientific evidence doesn't seem to confirm the superiority of fasted AM cardio (learn more), there's no doubt that it can help you shed body fat if the energy you expend on treadmill Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-44994904909967456922017-05-29T01:49:00.000+02:002017-06-04T13:20:07.336+02:00Two New Papers, Review & RCT, Suggest: Nutrient Timing May Boost Lean Mass Gains by ~70%, ΔBF% by Factor 10+
"Hon, are you crazy? Don't check your Facebook or WhatsApp now, get the protein shake in, immediately" - After reading about the latest (unfortunately partly yet unpublished) research some trainers may actually say just that to their female clients if they don't gulp down their protein shakes immediately after their workout ;-)
There's no question that the prevalent notion that "if you don't Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50496170190875310192016-05-03T03:45:00.001+02:002016-05-03T05:14:38.527+02:00Endurance Athletes May Benefit From High-GI Meals Before Competition: 18% Increased Endurance During Time Trial
Hillariously sweet, super cheap, and surprisingly effective: glucose!
While most of you will probably already have discarded the notion that you can only lose weight if you eat a diet with an extremely low GI (on a side note: Taubes' own study falsified his "insulin theory of obesity", recently), the notion that the ingestion of high glycemic index foods before exercise could ruin your Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46610361464579078752016-03-21T04:58:00.002+01:002016-03-21T13:07:18.549+01:002-aminoisoheptane aka DMHA or Octadrine, a Legit DMAA Successor? Structure, Effects & Sides Suggest: "Maybe"
DMHA is rather a stim than a fat burner. But I guess it will be marketed as both.
If you are following the supplement market closely, you will have seen the first products with a new stimulant on the shelves. 2-aminoisoheptane or DMHA - a supposedly worthy successor to DMAA aka "geranamine" (the stuff in the old Jacked3D) with unquestionable structural similarities to the original banned Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16881304971343222622015-08-09T14:09:00.000+02:002015-08-10T06:06:33.313+02:00When Timing Matters: When is the Best Time to Consume Caffeine Before a Workout? Is it 0, 5, 30, 60, 90 or 120 Min?
Timing matters with coffee / caffeine. But what's the optimal time?
I assume you believe that the statements in the "recommended usage" box on your pre-workout are science-based, right? Well, that's pretty naive. After all, 99% of the pre-workout formulas contain at least 3 ingredients that are just in there to be able to have more than just caffeine, creatine and beta alanine on the label. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25243366898668574472015-06-16T13:36:00.000+02:002015-06-16T13:49:57.600+02:00Citrulline & Glutathione - GSH Amplifies & Prolongs CIT's NO Boosting Effects During + After Biceps Workout
From a physiological perspective NO is not primarily there to make you look vascular and pumped, boys.
If you've read the headline and are asking yourselves "Why on earth would I even want to spend money on cosmetic pump?", you probably need a reminder of the multiple important functions nitric oxide (NO) serves in your body: (1) With their ability to relax the musculature of your blood Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52279750391646433192015-05-22T12:47:00.001+02:002015-05-22T13:06:15.381+02:00Lean Mass Advantage of Post- vs. Pre-Workout Creatine Supplementation Confirmed. Older Trainees Benefit Most
As a SuppVersity reader you already know of the post-workout creatine advantage.
I am sure you will remember Jose Antonio's 2013 study on the effect of creatine timing in 19 male recreational bodybuilders (reread the SuppVersity article). The results indicated quite conclusively that taking creatine after the workout is a bit more effective than taking the same amount immediately before the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10864100079836802252015-01-14T14:11:00.002+01:002015-01-14T14:20:21.398+01:00Leucine Inhibits Nitric Oxide & Beneficial Effects of Cardio Training on Glucose Management. Plus: No Increase in Protein Synthesis W/ Protein After Eccentric Workouts?
Pre-, Post and Intra-workout supplements are a multi-million dollar business. But are the products at least half as effective as the shiny advertisements claim?
Let me guess, the actual reason you want to read this article is the shocking claim that everybody's darling, the "pro-anabolic amino acid" leucine may, in addition to having beneficial effects on the phosphorylation of mTOR and the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72260162020026371432014-10-27T13:38:00.000+01:002014-10-29T05:22:56.243+01:00The Dendrobium Craze, Or What Happens if You Ignore the Obvious Difference Between "A" and "B" - Latest Study: At Best Trace Amounts of "Meth Analog" in DS Craze
DS Craze was not the only dendobrium containing supplement that disappeared from the market, when "the craze" about meth in dietary supplements broke lose.
You will certainly remember the craze about Craze and other dendrobium based pre-workout supplements. In an article published in Drug Testing and Analysis on October 14, 2013, scientists from Harvard Medical School and NSF International, a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8529135986712126492014-10-16T12:51:00.002+02:002014-10-16T16:45:04.682+02:00Pre-Workout Nutrition & Supplementation for Athletes - What Works, What Doesn't Work | Perfect Timing, Fast or Slow Carbs, Glucose & Fructose, Fats, Protein & More
For sedentary, video-game and smartphone addicted youths, it's they're the gateway drug.. ah, I mean drink to insulin therapy for full-blown diabetes. For athletes CHO + caffeine containing drinks can be very useful.
As Michael J. Ormsbee and his colleagues point out in their latest review, "[e]ndurance athletes rarely compete in the fasted state, as this may compromise fuel stores." The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25546741721522325272014-09-20T13:37:00.000+02:002014-09-20T14:25:34.221+02:008g/day Citrulline Increase Leg Workout Performance - More Reps on Leg Press, Hack Squat & Leg Ext. in Exp. Gymrats
The study tested only leg exercises, but you can safely expect increased reps on other exercises, as well.
Citrulline? Yes that's the stuff the supplement industry claims to be a better version of arginine. A "super pump supplement", but not necessarily an ergogenic - in spite of the fact that corresponding evidence from rodent and human studies (Briand. 1992; Pérez-Guisado. 2010; Giannesini. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84011582583315095752014-09-15T16:18:00.000+02:002014-09-16T05:32:29.091+02:0018% Increased Protein Breakdown W/ 20g of Egg Protein Before Workout - Reason Enough for Avoiding Pre-Workout Protein Supps? Rational & Experimental Counter-Evidence
Protein before workouts "accelerates protein catabolism"? That sounds worse than it actually is (photo BSN).
Most of you will probably consume a protein shake after their workout. Probably whey, if you've read all SuppVersity articles, maybe 25g whey + 10g casein (learn why), or something like that. But what do you do before your workouts? Do you consume a protein shake 60-90 minutes before Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80382101202532059612014-03-25T16:37:00.000+01:002014-03-25T16:38:39.187+01:00Non-Fasted Cardio the True Key To Weight Loss? Study Shows Significant Increase in Total Energy Expenditure W/ Fed vs. Fasted Cardio - High Protein Adds to the Effect
Cardio & weight training are not mutually exclusive | learn more!
It's actually quite funny. A few days ago I wrote in a short blurb for the daily SuppVersity Classic Article that the "never-ending debate" about fasted cardio "has lost some of its momentum when the HIIT craze hit the fitness community" and today I get the following message from Päivi (thx!):
"This study totally Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60279306931734766842014-03-08T17:16:00.002+01:002014-03-08T17:18:45.484+01:00L-Arginine - 6g/Day Boost Cholesterol- & Non-Esterified Fatty Acid Lowering Effects of Resistance Training. Are Classic Pre-Workouts Actually "Health Supplements"?
Lifting will improve your blood lipids, l-arginine will boost the effect.
In the spirit of Tuesday's post on the potential negative effects of nitrate supplements on weight loss (learn more + see box below for some important clarifications), I would like to invite you to take a look at the effects of "short-term L-arginine supplementation on lipid profile Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19292705423734396502014-03-04T17:17:00.000+01:002014-03-04T17:42:04.160+01:00Does Your Pre Workout Inhibit Fat Loss? Study Shows Nitrate Supplements Decrease Metabolic Rate By 4.2%
If you want other to see your pump, you got to be ripped. If not, why care about reductions in BMR?
If you remember my posts about the first generation, arginine-based pre-workout products you will be aware that the only pump they produced was the word "pump" in their name or product description. The reason was and still is simple. The mere provision of l-arginine, which is a precursor to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35997483592940891952014-01-13T18:11:00.004+01:002014-01-13T18:11:29.293+01:00Study Says "BCCAs, Don't Build Muscle!" I Say "True, But They Seem to Create an Anabolic Potential." Plus: Potential ≠ Growth ➲ You're Still Better Off With Complete Protein
The above is a question way too many trainees ask: "Who the f*** needs BCAA supplements?" Ok, the industry, but who else does?
They are not sold as the "next best thing", they are sold as "the best thing" any ambitious trainee may be taking. As a regular, here at the SuppVersity, you will yet know that despite all their advantages, the BCAAs, leucine, iso-leucine and valine, also have their Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75693265480478996332013-12-30T15:38:00.002+01:002013-12-30T15:38:52.086+01:0022g High EAA (6g) Protein + 36g CHO Pre- / Intra-Workout Boost Fat Oxidation & PWO Resting(!) Energy Expenditure
I don't doubt that you can do that, too!
It does sound awkward: If you mix Twinlab: Amino Fuel (22 g protein - 6 g essential amino acids | L-phenylalanine: 633 mg; Lvaline: 781 mg; L-tryptophan: 133 mg; L-threonine: 679 mg;
L-isoleucine: 565 mg; L-methionine: 292 mg, L-histidine:
282 mg; L-leucine: 1350 mg; L-lysine: 1449 mg) with a regular sports recovery drink that contains 36g of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16815947094434823412013-12-22T14:44:00.004+01:002013-12-22T15:09:53.780+01:00DS Craze - An Obituary Notice From the Lab: Highly Variable Amounts of "Amphetamine-Like" Compounds in DS Craze & Gaspari's Detonate. Plus: Phenetylalamine in MP's Assault
2013's fitness craze was about Craze
Let me first get this straight: I have no intention whatsoever to comment on the reasons of the "amphetamine contamination" of Driven Sport's flagship pre-workout product Craze - I'll leave that to better informed gossipers.
I guess, I would even have let the whole issue rest forever, if Mahmoud A. ElSohly and Waseem Gul hadn't published a peer-reviewed Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34328984863342452952013-11-20T18:47:00.001+01:002013-11-20T18:47:41.701+01:00Arginine Blunts Growth Hormone Response to Resistance Training: Will the -41% Reduction in Post-Workout Growth Hormone Release Hamper Your Strength & Size Gains?
Arginine-based pre-workout products are more popular with guys than with girls. Could this be the reason that only women complain about unlovedly rapid muscle gains? ;-)
No, this is not a typo! The verb in the headline of today's SuppVersity article really is "to blunt", as in "to neutralize partially" (OED Online 2013). I have to admit that I was also surprised, when I spotted the study over Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11982443570848041462013-08-11T17:11:00.001+02:002014-07-17T08:27:41.735+02:00Creatine Before or After the Workout? Finally the Answer is Here! Study Says: Better Take it After for Mass & Strength
The old "creatine = water retention" myth is - at least for the majority of athletes - just that: a myth and a result of the old practice of "loading" with copious amounts of creatine and even more high GI carbs. And it is certainly not a problem that's specific to cheap and effective creatine monohydrate.
In case someone of you ever asked me, whether he or she should take his or her creatine Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8586677934476284052013-07-11T16:29:00.000+02:002014-07-17T08:27:42.865+02:00Post CHO or PRO Supps for Workout Regeneration? VPX' Protein Rush or Plain Gatorade? I'd Love Sponsored Supp Research, If it Ever Produced Really Meaningful Results
It goes without saying - for a true gymrat and physical culturist, there can be only one ideal post-workout regeneration beverage... but it looks as if it was not among the contestants.
No, I am not going to tell you another time about my mixed feelings wrt to the VPX sponsored studies. I mean, let's face it - at least they do conduct research on their products and with the study at hand even Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34193746642124983462013-05-26T16:11:00.001+02:002014-07-17T08:27:42.001+02:00Is Beta Alanine a Dangerous Neurotoxin? Or is the Latest Research Fearmongering Anti-Supplement Propaganda?
Could beta alanine "tingle down" your neuronal circuits? (img health.yahoo.com)
You wouldn't be taking a dietary supplement that does not have any studies about potential side effects, would you? ... I guess, most of you will answer this question with "No, never", or "no, I wouldn't" and will thus be pretty surprised to hear that their periworkout nutrition contains an "untested", brain-activeAdel 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-14735614031274533192013-04-19T15:42:00.002+02:002016-05-21T16:26:26.499+02:00Science Round-Up 2nds: Intra-/Post Workout Stims, Carbs & Protein and Their Effects on Performance, Hydration, GH, Cortisol, Testosterone & Fatty Acid Oxidation
As mentioned on yesterday's show, small 100kcal packets are as much of a problem as large dinner plates and XXL meals (data based on Coelho do Vale. 2008)
I want to start today's Seconds with a question: How did you like that Carl and I did not rush through the news-lineup as it was the case in previous episodes, but simply took our time to discuss the topics in depth an breadth, yesterday?
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35164306878379610712013-04-16T16:54:00.000+02:002013-04-16T16:57:47.488+02:00Triphasic Nutrient Supplement W/ Caffeine, Aminos, Carbs, Creatine & All the Usual Suspects Allows For Higher Training Volume, Lowers Cortisol & Dampens Muscle Damage
Do you really need the whole pre-, intra-, post workout supp-arsenal to benefit from your workouts?
Finally, another workout supplementation study! Yeah, I know you are already suffering the side-effects of withdrawl, but it's just a couple of lines and you will feel relieve - thanks to Stephen P. Bird and his colleagues from the Charles Sturt University in Bathurst, Australia, whose latest Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com