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.comBlogger8119999tag:blogger.com,1999:blog-4447249123519658347.post-11411378133600739972019-10-18T05:09:00.000+02:002019-10-18T05:18:11.695+02:00'Training Low[Carb]' Requires 0.12g/kg Extra-Protein | Fitbit Fitness Data Decently Reliable | Plus: Salt vs. Passin' Out
Mixed news about nutrition, exercise, and supplementation.
In the absence of game-changing nutrition, exercise, and supplementation science I decided to post one of the recently rare installments of the good old "on short notice" column at the SuppVersity.
This installment of the "short news" features two plus one papers from the latest issue of "Medicine & Science in Sports & Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80878635825793679882019-06-08T01:19:00.000+02:002019-06-08T01:23:17.557+02:0010%(+) Reduction in Testosterone After Glucose and Whey Protein Shakes - Is the Classic #BB Shake Anti-Anabolic?
We're talking about a cross-over study in adolescent subjects and acute changes but that's neither the only nor the most relevant reason you don't have to be afraid of the bodybuilding staple, now. In fact, a closer look at the data seems to suggest that we're talking about a 'protein-anabolic decrease in testosterone'... sounds odd? Well, here's how it may relate to your #androgenReceptors (ARAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4956898425724866302019-05-25T01:57:00.001+02:002019-05-25T02:02:43.856+02:00Will Adding 100mg of GABA to Your Whey Turn You into GH-ulk? RCT Finds 10x Higher Total Lean Mass Gainz, BUT...
Sometimes study results just seem too good to be true... I mean, who cares about total lean (including organ) mass when everything you can show off: strength, arms, and legs didn't grow appropriately? You don't? Well, the study is still interesting. Or did you anticipate that, in young-to-middle-aged training noobs GABA probably has to be cycled to keep its effects on growth hormone (GH)?
I'veAdel 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-22227016265310449682018-09-30T02:48:00.001+02:002018-09-30T03:07:06.542+02:00'Native' Whey, the Superior Whey? Transient Benefits on 'Recovery', No Size or Performance Gains in 12-Week RCT
'Natural' whey is filtered right out of skim milk, 'regular' whey from the liquid 'waste" that accumulates in the cheese production - that's at least how the scientists in the study at hand define 'natural' - in the literature 'natural whey' often refers to whey concentrate/isolate vs. hydrolysates, ie. quasi-predigested protein with a completely different peptide content.
I've discussed Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45645576962773057832018-05-29T03:19:00.000+02:002018-05-29T03:28:07.114+02:0035g Pre-Bed Casein Protein, 1st Fair, Isocaloric High Protein (1.8g/kg) Comparison: No Extra Muscle Gain in Young Men
Using casein protein pre-bed can be useful but probably only for those of you who use it to up their total protein intake.
"Once Upon a Time..." It may sound like it, but it is a fact when I tell you that there was a time when bodybuilders got up at night to consume a protein shake. That's not just the exact opposite of today's lean gains physique athletes, it is also PM protein ingestion Adel 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-43234441803570268932018-03-11T02:57:00.000+01:002018-03-11T03:00:59.292+01:005 Take-Home Messages From the Latest Nutrition Science | Plus: Things You Should but May not Know About Nutrition
Simplified overview of whole body oral protein utilization at rest. Of the protein ingested, approximately 50% is extracted by splanchnic tissues before entering peripheral circulation. Interestingly, only ~10% of the ingested protein is utilized for skeletal muscle protein synthesis while the rest is catabolized... the full-text isn't just worth reading, it is also free to read, so what are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60037291359153082652017-12-26T01:42:00.000+01:002017-12-26T01:42:55.940+01:00BCAA Free = Body Fat Free | Do BCAAs Make Us Fat or Are They Elevated when We're Fat? Study Suggests the Former
First fat, then carbs and now protein? Are we ever going to stop pointing fingers at individual macronutrients and acknowledge that it's our caloric excess that's making us fat?
As a SuppVersity reader the notion that the BCAA levels of obese mammals are chronically elevated is no news for you. In fact, I've written about the potential link between BCAAs and obesity repeatedly over past decadeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82770723640383071342017-07-24T03:28:00.002+02:002017-07-24T12:47:44.333+02:00Protein-Sugar Interactions: Will a Coke/DietCoke Turn Your Lean Steak into a Cheeseburger - Metabolically Speaking?
Does a Coke (diet or regular) really ruin the metabolic benefits of high protein meals? Decrease fat oxidation? Increase fat storage? Boost your appetite?
In her recently published blog about the study, Dr. Shanon Casperson writes acknowledges the "beneficial effects of protein-rich diets", its beneficial effect on satiety, its ability to decrease both prospective and real-world food Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82706176749231568872017-07-06T02:52:00.000+02:002017-07-06T11:41:13.760+02:00Red Light for Red/Processed Meat Actually a Red Light for Obesity? Body Fat Mediates Link of Meat Intake & Health
Mediation analysis suggests: It's not the amount of Cantonese Roast Pork Belly (recipe) you eat that increases the level of inflammation in your body, but the belly you get if you eat too much of it or non-red/processed meat foods.
You will be aware of the fact that even the best epidemiological study cannot account for all correlations; correlations that mess with the results of the studies; Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-81255371725015000762017-06-14T02:07:00.001+02:002017-06-14T02:16:59.271+02:00Pre-Bed Protein Supplementation Revisited: No Increased Protein Synthesis W/ 30g | Time to Give up Pre-Bed Casein?
Don't want to rely on protein supplements but are bored of blatant cottage cheese? Try this deliciously looking recipe for "Cottage Cheese with Maple & Vanilla Flavor Added, fresh blackberries, raspberries and blueberries, toasted almond slivers, and pumpkin seeds" from thechroniclesofhome.com
I've written about the possible net protein gains you can make by consuming a large bolus (20g) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-89748804849612040812017-04-24T12:31:00.001+02:002017-04-25T05:57:27.489+02:00Post-Workout Protein Supplementation: Speed & Source Don't Matter for Real-World Size & Strength Gains - Really?
On a side note: An adequate protein intake is as important for men as it is for women, but both can - for few with real effort - achieve adequate protein intakes from their diet alone - with the same muscle-building effects.
If you believed only 50% of the claims on the boxes of the currently available protein supplements, you'd have to have at least five products from three different brands Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39792388564915704782017-03-14T05:19:00.001+01:002021-07-24T06:33:58.059+02:00Mercury Toxicity - Is Your Whey Protein Worse than Your Amalgam Fillings? Maybe, but That's not so Bad, Anyway...
Could your whey protein contribute more to your mercury exposure than your 20-year old amalgam fillings?
30 years ago Eggleston, et al. published a paper in "The Journal of Prosthetic Dentistry" which confirmed that there is a statistically significant "positive correlation between the number of occlusal surfaces of dental amalgam and mercury levels in the brain (p < .0025 in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73211145394796423322016-11-05T04:25:00.000+01:002017-04-04T05:01:47.965+02:0040 vs. 70g of Food Protein per Meal? No Ceiling Effect for Improvement(s) in Net Protein Balance (+65% w/ 70 vs. 40g)
This study does almost everything right and yet, it still needs a follow-up study to address the question whether the results would be the same for fast(er) digesting proteins such as whey protein where 'more', i.e. ever-increasing boluses of protein, could actually increase the amount of protein that is being fed into gluconeogenesis, bros.
You've read it here, you've read it elsewhere: Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54680264259891223832016-10-25T05:05:00.000+02:002016-10-25T05:10:05.629+02:00Total Protein, not its Whey-to-Casein Ratio Determines the Satiety Effects of a Standardized Chocolate-Vanilla Shake
No, that's not a photo from the study.
This is not the first SuppVersity article to discuss the satiating effect of dietary protein, but it's the only one addressing the notion that a lower whey-to-casein ratio in a high-protein milk beverage would go hand in hand with an increased satiety effect.
Why should it? Well, as Amelinda et al. (2016) point out, "whey and casein protein Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46953808300387875552016-10-13T05:59:00.000+02:002016-10-13T05:59:38.621+02:00Latest Study Shows that a 3.3 g/kg High-Protein Diet is Safe -- And Yes, This Means it Doesn't Hurt Your Kidney or Liver
Don't forget that meat and dairy are not the only good sources of protein in your diet. In fact, even vegan athletes can - albeit with some effort - follow a diet that's so high in protein that traditionalists would say it may put your kidney and liver on the line - plant protein, or not...
Guest post by Alex Leaf (leaf-nutrition.com) - There is a pervasive myth among vegans and health Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31334305502820216772016-07-25T04:11:00.000+02:002016-07-25T13:32:47.435+02:00Proteinlimit, Muscle Damage & T2DM, Calories, Everyday Biceps T., Hydration, Alcohol, Whey, Caffeine & Your Gainz
Science is a social endeavor. Those who fail to realize that will never reach their full intellectual capacity.
As I pointed out two days ago, there were still a lot of studies to discuss in the May 2016 supplement of Medicine & Science in Sports & Exercise. So, I sat down and went through the rest of them always looking for papers like "Correlations Between Omega-6: Omega-3 Fatty AcidAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91379190155085206542016-07-23T03:59:00.002+02:002020-04-24T23:59:33.011+02:00Casein & Fat Oxid., Protein, BCAA, T-Booster, Omega-3, Beta-Alanine, GABA, PWO Caffeine, Rhodiola, Peppermint, Hunger, HIIT, Crossfit, Ketone Supps, ZMA & DAA
Science Round-Up July '16
Whoo... those were ~1000 presentations and poster abstracts in the May 2016 supplement of Medicine & Science in Sports & Exercise and not each of them was exactly "exciting". In order to save you the trouble of going through all of them, I have picked 16 of them and put them together in a Science Round-Up that spans from taking casein Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85298171236149084162016-06-13T03:00:00.000+02:002016-10-12T05:19:33.745+02:0040g Casein Build Lean Muscle Overnight: 27% Elevated MPS Even W/Out Training (30% W/ Ex) - And That in 70-Y+ Olds!
Pre-bed protein (meal or shake) is always a good idea, no matter if you're young or old, if you work out in the PM or not - you don't want to miss the increased overnight protein synthesis.
Gaining muscle over night? No news! You will probably remember the two previous articles on "pre-bed protein ingestion", i.e. "12-Week Study: 25g Bed-Time Protein Almost Doubles Size & Increases Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85987069771607941492016-05-23T03:41:00.002+02:002016-05-23T04:00:38.755+02:00Food Proteins Have Same Muscle Building + Fat Shredding Effects as Whey Protein Shakes, and Reduces Desire to Eat
What's more muscle ana & fat catabolic?
It is not too long ago that I've written about the results of the first PRISE study (Arciero. 2014) on Facebook. In said study, the subjects, your average overweight to obese individuals, had been advised to use a protein-pacing strategy (P; six meals/day @ 1.4 g/kg body weight (BW), three of which included whey protein (WP) supplementation) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5826123981780730992016-05-19T03:54:00.000+02:002018-09-10T14:49:20.424+02:00Can Oxidized Proteins Kill You? PROTOX Links Processed High Protein Foods to IBS, Diabetes, Cancer, NAFLD & Co.
Dietary protein sources: You better eat them before they're rancid.
There's such a thing as "protein oxidation"? If you are asking yourself this question, you will probably have missed the 20th century studies by Henry D. Dakin (*1880–†1952). Dakin originally reported the oxidative degradation of particular amino acids during digestion and introduced the potential biological consequences of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2105819828820880582016-05-07T03:19:00.000+02:002016-05-07T15:38:44.569+02:00The Insulin / Glucagon Ratio and Why Diabetics and People W/ Severe Insulin Resistance Must be Careful With Protein
You're insulin resistant and trying to lose weight with high protein intakes? Then you got to read this article carefully...
High protein diets can help you lose weight while maintaining muscle mass. This should make them the ideal choice of diabetic patients, many of whom are suffering from weight issues that are often not corollary, but rather causatively involved in the development of type Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48093433266753412392016-02-07T04:46:00.000+01:002016-02-07T05:07:34.803+01:00Ramadan Fasting Studies Showing Fat, but no Muscle Loss Support Benefits of 'Lean Gains'-Style Intermittent Fasting
Remember, Ramadan fasting is not about eating healthy or dieting, after sundown most Muslims consume at least as much energy as on a non-fasting day.
While scientists usually refer to alternate-day fasting as "intermittent fasting", the average fitness enthusiasts will think of Martin Berkhan's "lean gains" protocol, when he or she hears the words "intermittent fasting" - a protocol that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65559896720989976362016-02-04T15:08:00.000+01:002016-02-04T15:08:10.659+01:00Minimal Amounts of Fish Peptide Hydrolysate Double Fat Loss Compared to Whey Isolate on Energy Restricted Diet
I certainly recommend eating fish. Whether I will be recommending fish hydrolysate supplements in the future, however, will have to be determined when additional studies with different baseline diets will have been published.
You may remember that I've written about fish protein hydrolysates / peptides before. Unlike today's article, however, previous articles dealt with the effects of fish Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68021389129464980882015-11-07T15:52:00.000+01:002015-11-08T05:29:04.593+01:00Net Protein Retention and Dietary Protein: When It Comes to Steaks, More Helps More - By Inhibiting Protein Breakdown
Want to maximize net protein retention? Order another one... another steak ;-)
In view of the WHO's recent epidemiological bogus publication, ... ah I mean their review of the epidemiological research that said that "red meat kills", it is quite surprising that the study Il-Young Kim and colleagues conducted in healthy young adults was even approved by the ethics committee Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14685016536670511362015-10-14T13:42:00.001+02:002015-10-14T16:37:01.476+02:00Non-Adherence and Design Problems: Two Reasons Why Recent Diet Study May Fail to Show Benefits of High(er) Protein + Dairy Intakes in Overfat (>37%) Women
Don't expect weight loss wonders from high(er) protein and dairy intakes, but especially when the energy intake is not controlled both can have benefits the study at hand could not detect.
What's better a calorie reduced diet with the suggested amount of protein or one with a slightly higher amount of protein and extra low-fat dairy in it, when it comes to shedding the exuberant bodyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6449219222687844542015-07-26T19:07:00.001+02:002015-07-27T05:53:50.333+02:00No Additional Gains With PWO Protein + Leucine Shakes in Rookies? Why the "Shocking" Results of a Recent Study Don't Mean That They, Let Alone You, Cannot Benefit at All
You can't expect wonders from protein supplements... no matter, when you take them, by the way. But I wouldn't mark them down as useless - even for rookies - based on the study at hand.
When I look at the 14 year old kids who need an written permission from their mum to train at the gym buying protein tons o powders and dozens of bars from the vending machines at the gym, even I have to shake Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33688511964208908062015-07-15T15:32:00.000+02:002015-07-15T15:43:33.098+02:00Casein-Hydrolysate Beats Whey as Intra-Workout Protein: Faster Time-Trial Times vs. Water, Non-Sign. Performance Boosts Compared to CHO, Whey & Whey + CHO Beverage
Whey or casein hydrolysate - or rather no protein - what to use in your intra-workout beverage for endurance?
Last week, SuppVersity reader Oscar Qiu asked me which protein supplements I would suggest he'd buy. My answer was simple: "Get a cheap whey protein and if you want to spend extra money, add some micellar casein. Dose it at a ratio of 20:10 whey:casein post-workout (learn why) and, if Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16211121088911853482015-07-11T15:51:00.000+02:002015-07-11T16:09:38.549+02:00Too Much Whey Today, Type II Diabetes Tomorrow - Human Study: Whey Reduces Muscular Glucose Uptake by 25%!
Is it really bad to drink that whey shake before you eat the bananas, strawberries and blueberries, because whey makes you insulin resistant? Sounds "bogussy" and a closer look at the questionable methodological choices of the scientists who conducted the study don't make the results sign. more credible.
In the fitness community, whey protein is the #1 on the "must have supplement" list. 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-22964410163190465522015-04-30T13:19:00.000+02:002015-04-30T14:23:45.506+02:0012-Week Study: 25g Bed-Time Protein Almost Doubles Size & Increases Strength Gains - Where's the Catch?
Fridge raiding allowed, no even suggested! At least if what you take out of the fridge is a chilled protein shake - preferably one with at least some slow-digesting casein.
You will remember my provocative claim that you can "Gain 3.2kg of Lean Mass Over Night" from a 2012 SuppVersity article (read it | Groen. 2012). The claim was based on an extrapolation of the lean mass gains you wouldAdel 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-50621856144177277952015-04-17T12:22:00.000+02:002015-04-17T12:26:06.533+02:00Whey, Egg & Mixed Proteins - Effects on Muscle, Fat Cells and the Hypothalamus Suggest 70% Whey + 30% Egg May be Best for People Striving for Leanness & Muscularity
Dairy or eggs? Why not just dairy and eggs - Protein mix exerts most promising effects on signalling proteins related to increased muscle mass and fat loss, analysis of the results of a study shows.
You will probably remember that the acute rate of muscle protein synthesis is not a valid proxy of the gains you can expect from a certain way of training or a specific type of supplement (MitchellAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4803760373548985362015-04-14T14:33:00.001+02:002015-04-14T14:43:44.266+02:00Will "Muscle Building Supplements" Give You Testicular Germ Cell Cancer? Creatine & Protein Stand in the Pillory
The study at hand makes protein and creatine look worse than prohormones - can that be right?
Maybe you've already seen a link to this study on Facebook, maybe not: "Muscle-building supplement use and increased risk of testicular germ cell cancer in men from Connecticut and Massachusetts" - that's the title of a study which claims to provide convincing evidence that "MBS use is a potentially Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25673525619516100502015-03-01T11:56:00.000+01:002015-03-01T11:56:28.752+01:00More Evidence That Myostatin is an Important Inhibitor of Diet and Exercise Induced Muscle Gains in You & Me
Is myostatin relevant for mass monsters only, or for normal trainees, as well ?
We all know the freakish images of myostatin negative animals. We all know about the heavily marketed, but scientifically not proven myostatin inhibitors. But do we also know that myostatin is actually a major inhibitor of skeletal muscle growth in the average trainee?
I am not sure, but a recent study from the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19635882713613317652015-02-23T13:05:00.000+01:002015-02-23T14:10:27.783+01:00No Soy for Your (Grand-)Parents! Soy Blunts Strength Gains in 12-Week Resistance Training Study - Avg. Gains Approx. 30% Lower Than in Both Dairy and No Protein Group!
In view of the anti-strength effects observed in the study at hand: It's almost sarcastic that many of the proteins that are specifically marketed to older men and women contain soy protein.
While most of you are probably interested in studies on young, resistance trained individuals, studies in older individuals is - and even I have to admit that - significantly more relevant. Why? WellAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19558922600564681732015-02-20T16:49:00.000+01:002015-02-21T04:00:25.329+01:00More Evidence of a Ceiling Effect for Protein Synthesis at ~30g of Whey and/or 23g of Whey + 5g of Leucine in Young (and Old?) | Plus: mTOR is no Reliable Marker of MPS
There are two things you need to build muscle: Iron - to lift it and protein to drink it... for both, it appears, though, as if there was a definitive ceiling effect. For iron, too much can even be a bad thing. For protein, however, consuming too much after a workout is for most uf us only waste of resources and money.
"More does not help more!" As a SuppVersity reader you know that thisAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91217305916904626272014-12-29T14:20:00.002+01:002017-08-20T02:25:16.374+02:00The Overfeeding Overview: High Fat, Carb, Protein, MCTs, Leptin, Testosterone, T3 & Reverse T3 - Get an Overview of the Consequences of Short- & Long-Term Overfeeding
High fat + high carbohydrate foods like mini doughnuts are exactly what you should not eat on a refeed day, let alone during weeks of bulking.
Do you want to know what happens during days and weeks of gluttony? How the effects "bulking" will have on your body weight and composition, depending on where those extra calories come from? Have you wondered what the optimal nutrient composition on 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-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-48205793159663602222014-10-05T14:53:00.001+02:002017-03-12T05:02:55.666+01:00Whey Beyond Brawn: 10+ Things You Probably Didn't Know Whey & Peptides That Form During its Digestion Can Do: From A as in Vitamin A Uptake to Z as in CanZer Protection
If you've got brawn and brain you will realize that whey is much more than a potent muscle builder.
As a SuppVersity reader, you are well familiar with the pluripotent benefits whey protein has to offer to the average and extra-ordinary gymrat. You will also be aware that it can promote weight loss and help you maintain lean muscle mass when you're dieting.
If you've read almost all ~2,000 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-60013345539057261142014-08-21T15:53:00.001+02:002014-08-21T17:07:28.841+02:00Myostatin Limits Muscle Hypertrophy in Young, Physically Active Resistance Trainees on High, but Not Normal Protein Diet - Irrelevant Outlier or Crucial Revelation for Trainees?
Who says, resistance training and high protein diets make you bulky? The study at hand suggest they don't because after a couple of weeks your body will pull the myostatin break | img (c) fighterdiet.com
You're training like mad and consuming a ton of protein everyday and still don't see the results you deserve? Maybe increased myostatin levels are holding you back!?
While previous studies Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-77542386383476625952014-08-10T17:17:00.000+02:002014-08-10T17:30:57.556+02:00Post-Workout Steak "Supplementation" (135g of Lean Beef) Augments Improvements in Body Composition In Response to 8 Weeks of Circuit Resistance Training
Looking for muscle building protein fuel? No need for supplements, when a delicious steak is all it takes to propel the beneficial effects of resistance training on your body comp.
Yes, today's SuppVersity article is about beef protein, but it's not about one chocolate flavored overpriced powdered slaugherhouse waste for carnivores, but rather about real beef: muscle meats from cattle, as the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50524744581375403652014-08-09T13:49:00.000+02:002014-08-09T14:40:00.586+02:00Protein Timing Does Matter! Yet Only in Trained Men. More Than 2x Higher Relative Protein Retention W/ Immediate vs. 6h Post Whey Consumption in Bodybuilders vs. Rookies
Drop the weights, grab the shake! Timing matters for advanced trainees.
I guess you'll all have followed my suggestion to read Brad Schoenfeld's, Alan Aragon's and James Krieger's excellent review of the effects or protein timing on skeletal muscle hypertrophy, last year. In said paper, the two conclude that their review would "refute the commonly held belief that the timing of protein intake Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72531388486686500542014-06-24T16:47:00.001+02:002015-11-14T04:59:05.011+01:00Whey Protein Hydrolysates are the Past! Salmon Protein Hydrolysate Can Deliver Protein Even Faster, But Does This Also Mean They Are More "Anabolic"?
That's salmon, yes, but it's not processed enough to compete with any hydrolysate. Well, unless you decide to eat and regurgitate it - after some time, obviously, 'cause "hydrolyzed" proteins are in the end only pre-digested proteins.
As a SuppVersity reader you know that the amount of protein is not the only determinant of the potential muscle building effects of a given protein source. The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50476345035690768462014-05-18T13:21:00.001+02:002014-05-18T13:21:09.158+02:00Fivefold More Than the FDA Allows: Extreme High Protein Diet (4.4g/kg | 307g/day) Benign & Non-Obesogenic. Plus: Macronutrient Prescription & Changes in Food Quality
Monster milk was not the product that was used in the study at hand, but an undisclosed, but certainly non-negligibly large quantity of the more than 300g of protein came from whey and casein shakes and will thus have had a major impact on food quality.
Jose Antonio has finally conducted a study you can show your grandmother who wasn't just taught that fresh bread would give you the gripes andAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90622789489280268872014-04-16T17:02:00.002+02:002014-04-16T17:02:28.036+02:00News Quickie: Vitamin D Could Increase IGF-1 Delivery to the Muscle. Plus: Ergogenic Juicing For Ultra-Marathoners
Marathon de Sable ➯ Tomato juice
It's about time for another quickie, a news quickie about exercise & supplementation, about vitamin D and tomato juice... actually it's rather about tomato juice, a special carbohydrate + protein bar and the notorious "Gatorate(R)-ish" carbohydrate supplement every endurance athlete believes he must be taking. But let's be honest, who cares about tomato Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39034759230178233682014-04-15T16:39:00.000+02:002014-04-15T16:39:43.690+02:00New Insights Into the Difference Between Whey, Casein, Cod & Wheat Proteins: Increased Dopamine, Decreased Gastric Emptying, Unknown Hydroxy-Fatty Acids & More
This is not your average protein shoot-out - the amount of leucine and the mTOR and protein synthetic response were not even measured.
It's actually rare to read the phrease "in contrast to previous studies" in a study about whey protein. There have been dozens,... ah, what do I see, hundreds of studies that have investigated almost all aspects of the biochemical, digestive, and health Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83340269203214362872014-04-02T17:53:00.001+02:002014-04-02T17:53:59.043+02:00When Whey & Casein Unite in the Spirit of True Physique Improvements, BCAAs & Glutamine Better Shut the F*** Up
Ever wondered, why you hit a plateau, "although" you've started to use this whey protein w/ extra aminos?
I have to admit this is not a new paper and though I have not written about it explicitly, some of you will probably have seen me cite it in previous posts. With some recent rambling about how great BCAAs were and that whey alone could never achieve what its overpriced, but revenue Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-9991848470342212972014-02-23T14:20:00.000+01:002014-03-03T15:52:59.735+01:00There is More To Glucose Control Than Carbohydrates (1/?): Non-Carbohydrate Nutrients And Their Effects On Blood Glucose Management ➲ Amino Acids, Proteins, Peptides
This is part I of a multipart series, you will be able to navigate by clicking on the pictures in the box below.
While it appears to be obvious that eating a low-to-no-carbohydrate diet would be the easiest way to manage your blood glucose levels, carbs are by far not the only nutrient that will have an effect on your blood glucose levels. In a recent overview article, Martina Heer and Sarah Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38931443116779925732014-02-22T15:07:00.000+01:002014-02-22T15:17:00.347+01:00High Protein Diets Don't Counter Anti-Anabolic Effects of Low Energy Intake: 29% Reduction in Free Testosterone, -16% IGF-1 With 40% Energy Deficit Despite 2.4g/kg Protein
Melt the belly, keep the muscle - a decent amount of protein is key, but more ain't more and as a recent study shows: This has nothing to do with hormones.
If you are no newbie to the SuppVersity you will be aware that there is no way to escape the "anti-anabolic" effects of suboptimal energy intakes. You will also know that protein catabolism cannot be countered by the ingestion of extra Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41676293741969978022014-01-09T16:29:00.001+01:002015-01-22T18:40:47.129+01:00True or False - High or Low Protein Intakes Have Profound Influence on Testosterone, SHBG, Estrogen, Cortisol & Co?
We are what we eat! Acknowledged, but does this also go for your hormones and different in protein intakes? Let's have another look at the contemporarily available research to figure that out.
In recent study in the International Journal of Sport Nutrition and Exercise Metabolism a group of researchers from the Faculty of Physical Education and Recreation at the University of Alberta reports: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-7083980797213382212013-07-22T16:30:00.001+02:002013-07-22T16:32:49.591+02:00The Satiating Truth About Proteins and Why High Protein and Low Amounts of Low GI Carbs Don't Mix Well
So can you? I mean, can you really get rid of hunger pangs by upping the protein content of your meals? Yes, you can, but as usual, there is a string attached, here. One of the infamous "on the other hands", as Carl Lanore likes to call them.
Despite the fact that I actually have to stop some of you from eating too much protein [I am not talking about ill health effects, but a saturation Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29165475103194442892013-05-03T16:03:00.000+02:002015-10-02T05:33:05.365+02:00Breaking the Fast, Cardio & Your Brain: Cardio on Empty is Fatiguing. Fasting Without Exercise, However, is Nootropic
Boring: Every endurance athletes knows and fears it, so wouldn't just that happen when you do your cardio on empty in the morning? And what about the effects on your brain power? Will your gray matter bonk, as well? And if so, what can be done about it?
Today's SuppVersity post is a little different from the usual "Training on empty? Yes / No / Maybe!" debate that flares up every now and then 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.comtag:blogger.com,1999:blog-4447249123519658347.post-74885805418526305022013-02-20T17:55:00.002+01:002013-02-20T19:49:23.456+01:00The European Horse Meat Scandal - Looking Beyond the Hysteria: Why "Horse-Powered" Lasagna Would Actually be Nutritionally Superior to Its "Beefed-Up" Counterpart
Lots of good meats on Fury from the slaughterhouse ;-)
I am not sure if all of the US and other international students of the SuppVersity have already gotten wind of the huge "scandal" *rofl* about horse meat in convenient foods. In case you ain't no clue what I am talking about, here is the gist: About a week ago the first reports surfaced that some of the junk... ah, I mean instant meals Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47840506451563763812013-02-08T19:10:00.000+01:002013-02-08T19:53:18.082+01:00Science Round-Up Seconds: The Latest Data on Periworkout Nutrition - Protein, Carbs, HMB & More: Is it Possible You Have Done It All Wrong?
Honestly, even if they had available back in the day, I am not sure if Arnold would have preferred a virtually carb-free whey protein isolate over his mixture of two cups of milk, 1/2 cup of dry, nonfat milk solids (the old-school version of protein powders ;-), one egg and 1/2 cup of flavored ice cream.
I must confess that after going >30min over time on yesterday's installment of the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63700264182332935342012-12-19T17:09:00.000+01:002015-03-15T04:20:44.956+01:00Fat Loss Principles That Work: 10g+ of EAAs W/ Every Meal. Do Energetic Costs of Protein Synthesis Trigger the Effect?
EAAs beyond whey: It may not necessarily look like this, but this salad (repicecorner) is an EAA power horse with cheddar cheese (25% protein, 0.49 EAA / P ratio), tuna (in oil, 29%, 0.45) and kidney beans (9%, 0.45). You see, it does not always have to be chicken breasts or whey to get beyond the 10g+ EAA threshold, I have repeatedly suggested as one of the fundamental rules of dieting Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43090622640058493362012-12-05T18:44:00.000+01:002012-12-05T19:41:49.138+01:00Grass-Fed Pork? Not Really. Still the Difference in Fatty Acid Composition & Micronutrient Content Are Profound & Not Accounted for by Food Databases - Let Alone Epidemiology
You often hear that pigs are pretty closely related to us humans, but "are all pigs created equal"? Or what may be a more appropriate question for the SuppVersity: Is all pork really created equal?
If you like databases like nutritiondata.com or the USDA's very own detailed nutrient database in order to evaluate whether your diet is actually delivering all the nutrients you need you are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-27392899445511199222012-04-25T18:12:00.000+02:002015-05-15T08:25:01.390+02:00The Meaty Gritty on the Red Meat Debate: A Comprehensive Rebuttal of the Constant Assault On My Beloved Steaks
Image 1: Even if you find this disgusting, I would like to invite you at least read what the outspoken carnivor in me has to tell you.
It appears to be an endless debate: Can you eat meat? May you eat meat? And even should you eat meat? I already mentioned in my post on the "Chinese meat supplement" study from last week that many of the accepted "truths" about real, unprocesed red meat are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21340422513991780432012-01-03T17:42:00.002+01:002012-01-03T17:43:56.313+01:00Sugar Addicted or Just Stressed Out? Study Investigates Modulatory Effects of Different Macronutrient Compositions on Serotonin in the Presence and Absence of Stress
Image 1: She has the reason she is so relaxed right in her hand... but does she know that sugar is no sustainable way of coping with stress unless you don't care that you thusly pave the way from from initial episodes of hypoglycemia over binges, to obesity and diabetes.
"Sugar addiction" is a recurring theme in the blogosphere and whether it exists or not and what potential causes and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6118065240777283212011-11-24T15:02:00.001+01:002011-11-24T16:37:42.897+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: My Five Simple Tricks for Guilt Free Thanksgiving Celebrations. Plus: Four Dietary Supplements You Should not Miss!
Image 1: Adelfo on Wednesday before the feast began. We will see how he looks next week ;-)
I guess, this blogpost should actually begin with the words "Happy Thanksgiving" in big, bold letters, but for us Europeans - and me as a German, in particular - today is a regular working day. Nevertheless, it is a day to celebrate, because THIS is actually post #600 here at the SuppVersity and I am inAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79104826256544519342011-11-23T15:49:00.001+01:002011-11-23T17:35:28.228+01:00HMB Exhibits Differential Effects on ATP and Glycogen Content of Fast & Slow Twitch Fibers and Maximizes Tetanic Force Development in Rodent Study
Image 1: This is where HMB could actually make a difference, the two more reps, the one more sprint, which after weeks and months of training can decide over victory or defeat.
Sometimes, or I should say, time and again (!), it amazes me how the same people who are willing to invest hundreds of bucks in a supplement, which (according to the patent holder) "has been shown in scientitfic studiesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39381857713676312912011-08-16T17:31:00.009+02:002013-04-14T07:18:30.018+02:00SuppVersity Supplement Scrutiny: Athletic Edge Nutrition Creatine RT - More Than Yet Another Marketing Gag?
Image 1: Creatine RT by Athletic Edge Nutrition; cutting edge or
overpriced creatine monohydrate?
Read the whole analysis!
After posting last week's issue of "Ask Dr. Andro", in which I dessicated the "improvements" in BSN's "new" N.O.-Xplode 2.0 Advanced Strength, several readers asked me to do similar write-ups on a regular basis. Since I do not want to turn the SuppVersity into a pillory Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58029970094247899512011-08-02T15:36:00.006+02:002011-08-08T15:51:00.576+02:00The SuppVersity Student Spotlight: Johan Otterström - Learning the "Bitter Truth About Sugar" Cost Johan 120 Pounds of Body Fat and May Have Saved His Life
Image 1: Johan Otterström after
shedding a mind-boggling
120 pound of fat - awesome, man!
I knew, or rather I hoped that you, my dear 'students', would be similarly interested in seeing, how useful all those small pieces of a puzzle, which, somewhere in the distant future, may finally deserve the appellation "exercise and nutrition science", actually are in the hands of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28895423182240059392011-04-21T02:17:00.076+02:002011-04-21T07:19:02.126+02:00High School Athletes on Dope? Not Really, But Roughly 1/3 Uses "Performance Enhancing Supplements""Don't you take those steroids!" Does this remind you of your mother, when, back in high school, you bought your first tub of creatine monohydrate? Recent doping "scandals" have, yet again, raised the awareness, or should I say panicky fear of parents and coaches that their children and wards are going to be delinquent, when they save their allowances for a shopping spree at the local GNC. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34801029257570044072011-04-05T03:40:00.002+02:002011-04-05T03:40:00.555+02:00Green Tea Inhibits Fat Gain, But Will It Also Hinder Muscle Gain? Decreased Protein Absorption in Rats Supplemented With Green Tea ExtractIt has gotten relatively quiet around green tea within the past weeks. Everybody knows about its anti-oxidant effects, its modest efficacy as a weight loss supplement and the relaxing effect of taking a time-out from the stressors of daily life with a good cup of freshly brewed tea. Now, scientists from Poland (Bajerska. 2011) found another interesting, yet not so beneficial property of green teaAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71171608960558695552011-04-02T02:00:00.001+02:002011-04-02T02:00:03.914+02:00Something Fishy: Leucine-Rich Protein + Fish Oil Supplement Boosts White Blood Cell EPA Content and Immune ResponseRegular readers of the SuppVersity, as well as people who religiously follow Carl Lenore's Super Human Radio and happened to listen to my 1st appearance on the show, will know that I am generally skeptic about the usefulness of unwarranted high dose (>1-2g of combined EPA + DHA) fish oil supplementation. This is not because I think fish oil is poison, but rather out of my awareness that its Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15853042921715676832011-03-09T02:56:00.001+01:002011-03-09T08:54:10.759+01:00More Conflicting Evidence on Leucine Metabolite: HMB Makes Volleyballers Stronger.The leucine metabolite HMB, i.e. β-Hydroxy-β-Methylbutyric acid, is unquestionable the comeback kid of the supplement industry. "It works!", "It's useless!", ... every now and then a new study supports one side of the debate. A group of international scientists does now present a study, which would support the use of the expensive, yet readily available amino acid.
Portal et al. (Portal. 2011) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23117652793372477722011-01-21T07:50:00.003+01:002011-01-21T14:08:30.106+01:00Drink Your Milk! Scientists Unlock the Health Secrets of the White Elixir of LifeArnold said "Milk is for babies", yet recent studies showed that chocolate milk is among the most effective post-workout drinks you can consume and whey proteins are a stable not only of almost every bodybuilder's diet regimens.
In a recent review, a group of Irish scientists (Mills. 2011) attempt to summarize all the available information on the "ever-accumulating range of bioactivities Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-22200039307361124672010-12-26T03:48:00.004+01:002010-12-26T07:59:28.445+01:001.86 g EPA + 1.5g DHA Augment the Hyperaminoacidemia-Hyperinsulinemia–induced Increase in the Rate of Muscle Protein SynthesisMPS, the acronym for "muscle protein synthesis", certainly is an eye-catchers for everyone interested in building sleeve bursting arms. Obviously, the at which (dietary) proteins are incorporated into muscle tissue is an important factor in how much and how fast your muscles will grow.
Scientists from the Washington University, School of Medicine (Smith. 2010) have now conducted a randomized Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63125127479356065032010-12-18T03:31:00.000+01:002010-12-18T03:31:00.521+01:00Both, Protein and Carbohydrate After Workout Ineffective in Ameliorating CK-Response and Muscle Soreness After ExerciseWhile people keep debating, whether you need or you do not need carbs post workout, a very recent US-study (Dahlstrom Burnley. 2010) shows that neither protein nor carbs effectively protect against CK-elevation and muscle soreness following an excentric strength training session.
Figure 1: Serum creatine phosphokinase (CPK) activity according to treatment.
*There was no significant difference Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17730566807144927242010-11-28T03:38:00.006+01:002010-11-28T03:38:00.678+01:0015-30% Increase in Protein Synthesis if Protein is Ingested After ExerciseWhat common sense already told us has now been proven again in a scientific study published by the American Society for Nutrition (Pennings. 2010). Protein synthesis is greater if protein is consumed after exercise. And these results hold true for both, young and old.
As a marker of protein synthethis, the scientists investigated the response of exogenous phenylalanine on a 20-g bolus of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20900002679921774552010-09-30T07:09:00.002+02:002010-09-30T07:09:00.768+02:00Further Evidence: High Protein Diet Conserves Lean MassIt is becoming common knowledge that consuming a diet (relatively) high in proteins conserves muscle mass. Thus, a recent study by Case & Haub (Case. 2010) only confirms what regular visitors of the SuppVersity obviously knew.
The scientists investigated the effect of either a high carbohydrate (CHO; 65% carbohydrates, 15% protein and 20% fats), a "high protein" (PRO; 40% carbohydratesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57430819478693301092010-09-16T04:13:00.019+02:002010-09-16T14:30:31.794+02:00Want to Burn More Fat? Eat More Protein.It's a long standing urban myth (or should I say "gym myth") that by eating more protein you will burn off more fat. While it has in fact been established that a high protein diet helps to prevent loss of lean mass, the results a group of scientists from the Netherlands published in Physiology & Behavior indicate that a high protein intake per se stimulates exercise induced fat oxidation Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17705010543320692672010-09-05T02:41:00.002+02:002010-09-05T07:13:52.078+02:00Exercise Supplementation: Carbs + Protein For High Intensity Endurance AthletesWhat bodybuilder already knew, has now been confirmed by a group of scientists from the University of Texas (Ferguson-Stegall, 2010): Carbs alone won't do the trick! In their study Ferguson-Stegall and collegues investigated the effect of a low carbohydrate beverage (50% less total carbohydrate than a carbohydrate-only supplement) with added protein on cycling endurance performance in 15 Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6298147018687775322010-08-02T04:00:00.004+02:002010-08-02T04:00:01.727+02:00Whey Still the Most Effective Protein SupplementWhey protein is a staple in every body builders supplementation routine, nevertheless supplement companies try over and over to convince gymrats (from the "bro" to the "pro") that using one of their fancy new amino acid products or alternative protein sources would be superior to a cheap and reliable whey isolate. An international team of scientists (Hulmi. 2010) has now reviewed the latest Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com