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.comBlogger26125tag: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-51571819657608278932016-04-04T04:37:00.000+02:002016-04-04T14:15:03.920+02:00Human Study Provides New Insight into How NSAIDs Speed Up Satellite Cell Recruitment & Muscle Repair in Youngsters
No, I still do not recommend the chronic (ab-)use of NSAIDs, bro.
No, this is not the first study about the effects of NSAIDs on muscle gains I discuss here at www.suppversity.com, but it is certainly one of the more interesting ones. The study which is about to be published in the FASEB Journal was designed to investigate the role of nonsteroidal anti-inflammatory drugs (NSAIDs) in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32797001178759832532015-03-28T14:17:00.000+01:002015-03-28T14:17:17.362+01:00(Super-)slow vs. Traditional Weight Lifting Affects Satellite (=Muscle Progenitor) Cells, Fiber & Domain Sizes Differently
In know one could argue that you may see different results for other body parts than legs which were the only muscle group trained in the study at hand.
While the overall majority of currently available studies appears to suggest that traditional resistance training regimen with cadences of 1-2s on the concentric and eccentric parts of the exercises are superior to their (super-)slow Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82790409486544229412015-01-15T16:57:00.000+01:002015-01-15T18:54:58.257+01:00Revisiting Caffeine + Lactate - In Combination They May be Powerful Muscle Builders Which Boost Satellite Cell Activity + Anabolic Signalling And Trigger Muscle Hypertrophy
High intensity training builds muscle and maximizes lactate build up. Caffeine helps you to train at maximal intensities. Correct, but there appears to be a more direct link between lactate accumulation, caffeine supplementation and skeletal muscle hypertrophy.
No, you are not mistaken: The headline says and means that caffeine and lactate are powerful agents that may promote skeletal muscle Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-89621196881972796182014-11-27T14:15:00.000+01:002014-11-27T14:29:21.425+01:00Green Tea for Muscle Protection? GTE Increases Satellite Cell Proliferation & Differentiation, Slows Disuse-Related Atrophy, Does not Promote Hypertrophy in Aged Rodents
Green tea as a magical muscle preservative for injured athletes?
"GTE increased satellite cell proliferation and differentiation, decreased oxidative stress and the abundance of Bax, a proapoptotic protein" (Alway. 2014) - that's the initially exciting result of a recent study from the West Virginia University School of Medicine and Abbott Laboratories. What is not exactly as exciting, though,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15797196198337742372014-10-14T13:23:00.000+02:002014-10-14T14:13:14.262+02:00Low Testosterone ⇨ No Muscle Repair & Long-Term Gains: Testosterone's Effects on Satellite Cells & Myonuclei. Plus: Paradoxical 19% Drop in T W/ Whey + CHO Shake in Boys
Studies show that "women demonstrate significantly larger satellite cell and satellite cell nucleus areas than men" (Roth. 2000) - an effect that could be mediated by the effects of estrogen, not testosterone on satellite cells.
As a SuppVersity reader you will know that satellite cells are the "muscle reserve" that's "cooking" between the basal lamina and sarcolemma of your muscles. They areAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79410683301850324392014-07-28T14:44:00.000+02:002014-07-28T14:44:34.732+02:00Accelerated Satellite (= Muscle Precursor) Cell Proliferation is Yet Another Way for Whey to Promote Muscle Gains
When the satellite cells merge with the existing muscle cells to form new myonuclei this is more than muscle repair, it's also the foundation for future muscle growth - beyond previous limits | more
If you've read the Intermittent Thoughts On Building Muscle (read it) you are beyond the simplistic view of muscle growth as a one-way process in the course of which muscle cells balloon up Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26369635694496965512014-01-20T18:14:00.000+01:002014-01-20T18:14:27.888+01:00Want to Become a Mass Monster W/Out Training for Years? Move Into a Hyperbaric Oxygen Chamber! Plus: HBO Could be Useful for Ulcer, Stroke and Cancer Treatment, As Well.
HBO > T = ? | too good to be true?
Hyperbole - you got me! I know, I have done it again. Without training and - even more importantly - proper nutrition you're certainly not going to be a a "mass monster". This is a particularly good thing for the ladies out there, 'cause it means that you can benefit from the recovery advantage a couple of days in a hyperbaric environment have to offer Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-89753038718296796542013-10-28T16:45:00.002+01:002013-10-28T16:56:29.339+01:00The Myostatin Inhibiting & Myogenic Effects of Epicatechin: Cacao & Tea Contain Well-Known But Overlooked Anabolic
Does a flavanol in "real chocolate" help you shed the fat and build the muscle?
If you are like me, you are probably already using cacao to build muscle. Whether the effects of the occasional dark chocolate bar are so profound that you'd notice if you'd skip them, is however questionable. Irrespective of the latest results from Gabriela Gutierrez-Salmean and her colleagues from the University Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69868928118221238522013-10-20T15:13:00.002+02:002017-04-30T03:43:01.490+02:00DOMS - Delayed Onset Muscle Soreness: No Pain, No Gain? Is DOMS Necessary to Build Muscle?
Are stretch, tear and DOMS what makes concentration curls an effective biceps builder? Can we use the soreness as a gauge for the efficiency of our training?
An article by Alex Leaf (CPT)
In last Sunday's first installment of our discussion on delayed onset muscle soreness (DOMS), we looked at what causes DOMS as well as treatment methods and supplements for relieving its symptoms. This led Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34998700678635894202013-09-07T16:10:00.000+02:002013-09-07T16:10:24.371+02:00The Intracrine Effects of Anabolic Steroids - Metanolone Promotes Stretch-Induced Intramuscular MGF Expression
Arnold's workout regimen are known to generate a hell lot of wear and tear and actually this could be part of his success formula.
I have to admit that the increase in intra-cellular MGF production is probably not the only, but certainly a new and very important pathway by which anabolic steroids "actively" promote muscle growth. According to a recent study from the Department of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31724608307473273502013-06-07T16:15:00.003+02:002018-07-03T05:05:39.542+02:00Science Round-Up Seconds: NAC Reduces Inflammation, Muscle Injury & Cytokine Expression, but Impairs Anabolic Signaling, Satellite Cell Activity and Recovery
Inflammatory cytokines won't build muscle, but without them your body won't notice that it's time to adapt.
As a SuppVersity student and listener of the SuppVersity Science Round-Up on Super Human Radio, you will be well aware of the fact that "inflammation" is a pretty loosely - or, I should say, lousily - defined and largely misunderstood term. What most people think of, when they hear the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68912210400919937002013-03-12T17:29:00.001+01:002013-03-12T20:19:27.707+01:00Understanding Muscle Hypertrophy - Study Sheds More Light on Process of Satellite Cell Recruitement: SRF, IL-6, STAT3, COX2, IL4 + More Funky Acronyms With Important Roles in the Structural Component of Muscle Growth.
No pain inflammation, no gain? In the long(er) run this could in fact be true.
All of you who followed my advice to "like" the SuppVersity Facebook page and are thus keeping up with the numerous additional news I am posting there, should actually have seen the news item on the non-significance of the exercise-induced interleukin-6 (IL6) response for the exercise induced improvements in glucoseAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31622508354759953402012-11-12T18:56:00.000+01:002016-01-03T05:44:22.106+01:00Sulforaphane from Cruciferous Vegetables Blocks Myostatin and Increases Cell Viability in Skeletal Muscle Satellite Cells
Chicken Egg Rolls with Red Cabbage, Mango & Lime (CleanEatingMag); small inset shows sulforaphane content (µg/ml) of a juice made cauliflower, broccoli, red and white cabbage and brussel sprouts (based on Totušek. 2011).
When I am looking at the currently top-rated posts (see box "Most Popular (last 30 days)" on in the right navigation bar), it appears as if someone must have found my Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5311939678484060012012-10-23T18:30:00.001+02:002012-10-23T18:30:52.315+02:00When Rodents Squat, Scientists Gain Insights into How Muscles Grow. IGF-1 Response to Exercise Does Matter - Locally, not Systemically, of Course!
You want to build big wheels? Look no further get yourself the "Squat T-Bar" with integrated 15mA electrical 'motivator' (Aguiar. 2012)
"A rodent study investigating strength workouts?" Yeah, I know it does not sound like that would be in any ways news-worthy, but if you take a look at the image on the right, you will immediately realize: This study is different! Instead of using a treadmill Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72937705177042063002012-09-17T18:26:00.000+02:002015-04-13T12:02:46.143+02:00Anabolic Workouts Revisited - Testosterone, GH, Prolactin & Co: Differential Effects of Workout Type, Volume, Density
Ronnie Coleman is just one of the pros who trained with crazily high volume and weights - is that the way to go, or does it require too many "supplements"?
"What's the most anabolic form of training?" To answer that
question we would actually have to initially define how we are planning
to measure "anabolism". If we go by the more or less confuted paradigm that the
immediate hormonal 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-54128225215419295032012-03-21T17:55:00.002+01:002012-03-22T08:38:47.960+01:00Three is More Than One: Higher Volume Increases Strength Gains in Legs, and Satellite Cell Recruitment and Fiber Size in Legs & Traps. Plus: Data on Myostatin, IGF1, MGF & Co.
Image 1: The green dots that are crowding left and right from the blue myonucleus are the satellite cells (Hanssen. 2012)
In case you are not really sure what a "satellite cell" is and why
you should care abouts it's "recruitment", you have probably missed the
Intermittent Thoughts on Building Muscle series and should get
into detention. Otherwise, here is the news: In a study that has beenAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69590423739681941232012-02-10T17:56:00.000+01:002012-02-11T06:27:42.693+01:00Stevia Increases Satellite Cell Recruitment and Ameliorates Insulin Resistance by Reducing NF-KappaB Mediated Inflammatory Response to Muscle Damage & High Fat Diet
Image 1: If you take a look at the number of studies on production and processing techniques related to stevia and stevia products, it becomes evident that the production of the traditional South American "sweet leaf" has already been seized by the usual subjects from the "food industry"
"Rats would buy Stevia rebaudiana!" I don't know about you, but personally, I would not advertise my Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62400287855305980792012-01-20T17:23:00.000+01:002015-03-21T03:47:21.232+01:00Beyond Satellite Cells: Eccentric Training Bullies Stem Cells, Destined to Become Bone, Cartilage, Adipose or Nerve Tissue into Contributing to Skeletal Muscle Growth
Image 1: Apart from their epistemic value, these stained tissue samples from the Valero study are actually pretty aesthetic.The arrows, by the way, mark NG2 monocytes, which "coerce" the non-myogenic stem cells (perycites) to get going ;-)
I guess, the term "satellite cells" has been mentioned so often in the course of the past couple of weeks that it actually would not be necessary to tell Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75910347987786534852012-01-15T17:49:00.001+01:002015-09-20T05:16:38.265+02:00Intermittent Thoughts on Building Muscle: Estrogen, Friend or Foe of Skeletal Muscle Hypertrophy? Plus: "Hey, Bro! Are You 'SERMing' Away Your Satellite Cells?"
Image 1: Iris Kyle's back is a living testostomy, ah... pardon testimony to the muscle building powers of estrogen ;-)
Although we have identified a hell lot of verified and purported mechanisms by which testosterone, "the Big T" works its muscle building and fat burning magic, the results of the last installments of the Intermittent Thoughts was nevertheless not really satisfying. After Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4966259278004461882012-01-08T09:17:00.001+01:002013-08-25T21:24:47.379+02:00Intermittent Thoughts on Building Muscle: Understanding the "Big T" - Testosterone Programs Stem Cells to Become Muscle not Fat + Keeps Satellite Cells & Motoneurons Alive
Image 1: Graphical summary of the probably best known function of testosterone - including who are not so "profane" as building muscle and getting ripped ;-)
In the last two installments of the Intermittent Thoughts, I have tried to convey a realistic perception of what exactly the effects of both supra- (that is below) and super- (that is above) physiological (that is "normal" in the sense Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42147535983258492292011-12-25T07:24:00.001+01:002011-12-25T17:40:05.181+01:00Intermittent Thoughts on Building Muscle: IGF-1, TNF-α, IL-15 & Co and the Emerging Role of an Auto-/Endocrine-Immune Axis in Skeletal Muscle Hypertrophy
Image 1: The word "inflammation" triggers associations which hinder a appropriate understanding of the complexities of the "inflammatory" immune response that is vitally important for (re-)building muscle tissue.
Just to make sure that I do not get off another tangent, again, I will start right off, where I left you in the last installment of the Intermittent Thoughts and that was with the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30841997459082250922011-12-18T14:59:00.000+01:002011-12-18T19:26:03.059+01:00Intermittent Thoughts on Building Muscle: IGF-1 and its Splice Variants MGF, IGF-IEa & Co - Master Regulators or a Bunch of Cogs in the Wheel of Muscle Hypertrophy?
Image 1: With regard to IGF-1 and its splice-variants like MGF, there is probably 10x-100x more bro- than pro-scientific data out there - this does not help us, though, since you never know which of the bro-reports is bogus and which is not.
In view of the fact that we have not covered much ground with the last installment (we did build a pretty solid foundation, though ;-), I will try my veryAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18195177271191973322011-12-11T07:51:00.001+01:002011-12-28T08:35:28.820+01:00Intermittent Thoughts on Building Muscle: The Skeletal Muscle Hypertrophy 101 - Part 2: Getting Big Means Growing Beyond Temporary Physiological Limits.
Image 1: This is another type of "dysfunctional muscle"; distinct from the one we are talking about, here
Although I assume that you all have read the last installment of the Intermittent Thoughts, I took FatFree's comment that he (or she?) was missing the "too comlicated check box" from the old design to the heart (I do so with every comment, btw, so keep them coming) and kick off today's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com