SuppVersity - Nutrition and Exercise Science for Everyone

Not so fast! Just because it may have shuttled more creatine into the muscle GAA does not have to be able to build more strength or size. It has been a while since the last creatine article was published. Luckily, the publication of the latest paper from Sergej M. Ostojic lab at the  University of Novi Sad (Ostojic. 2016b) will change that... as soon as I've analyzed the study and written about it below that is ;-) First things first, we are dealing with a randomized, double-blind, cross-over trial that was financed by a government grant - not non-existing (as of now) supplement companies who are pimping guanidinoacetic acid (GAA) as a "superior new form of creatine". You can learn more about creatine at the SuppVersity Creatine Doubles 'Ur GainZ! Creatine Loading = Unnecessary Creatine Pre or After Workouts? 1st Benefits of Creatine-HCL The Real Bioavai-lability of Crea Build 'Ur Own Buffered Creatine Now, technically speaking, thi...

Don't you tell me there was no fancy cooking with the choline source #1, i.e. egg yolk! What about egg yolk on ricotta cauliflower ravioli filling, for example, | get the recipe @ tastespotting.com If you've read the last installment of this series, you can hardly be surprised that today, we are about to talk or rather I am about to write about choline. Choline is, as Wikipedia informs us, a water-soluble essential nutrient. Why choline is not officially called a "vitamin" is beyond me. "Experts" will still group it within the B-complex vitamins, anyway. In my analyses in the series on nutrients other than carbohydrates that influence glucose control, you've read that the former, the "other", "real" B-vitamins are - in my humble opinion - totally overrated. Choline, which can come in various forms of quaternary ammonium salts all of which contain the characteristic N,N,N-trimethylethanolammonium cation, on the other hand, it pr...

If you feel like a shadow of yourself, betaine may help - specifically with  metabolically demanding workouts. "Six-weeks of betaine supplementation improved body composition, arm size, bench press work capacity, attenuated the rise in urinary HCTL, and tended to improve power (p = .07) but not strength." (Cholewa. 2013) That's not just the conclusion to the latest paper Jason Cholewa et al. have just published in every supplement junkie's favorite scientific journal (do I have to mention it's the one of the International Society of Sports Supplementation, ISSN ?), it's also exciting news on trimethylglycine and further evidence that it has the potential to queue up in the short line of effective dietary supplements you may spend money on without having a guilty conscience. 6 Weeks + 2.5g/day = Increased mass, volume and strength gains The routine the researchers had their 23 experienced recreationally strength trained males (weight: ...

Before the profound weight loss (A) you don't see any of the glucose sucking and fad burning brown fat depots (black spots in B) on the neck of the in (B) 'foermerly obese', now only 'overweight' subject (also take a look at how the visceral fat in the abdominal region in (A) is actually pushing the organs upwards; img Vijgen. 2012) Those of you who have listened to yesterday's show will have noticed that despite its flow the number of things you can discuss in a 1h podcast is simply very limited, to say the least. This is also why these Friday posts are probably never going to be simple summaries of the SuppVersity Science Round Up of the day before. The same is true for today and still I decided not to use the allegedly lame logo I did for the first two installments, but provide you with some 'real science' evidence of the absence of brown adipose tissue on the obese and it's magical reappearance after shedding 100lbs+ subsequent to a ga...

Image 1: You really get a hefty dose of the history of physical culture with volume 1 + 2 of Randy Roach 's Muscle, Smoke & Mirrors ; I must forewarn you, though: These books have addictive potential, so don't buy them, when you have other important things (beside training ;-) on your schedule. If you are among my facebook friends, you will probably remember that I have received an amazing gift from my friend Carl Lanore , a few weeks ago: The first two books of Randy Roach's Muscle, Smoke & Mirrors (soon-to-be) Trilogy (Roach. 2008-2011). I am not a fan of muscle gossip, but these books are a really amazing resource for everyone with a vested interest in physical culture - just as Super Human Radio the "first radio station dedicated to promote physical culture is, by the way ;-) My personal favorite in the first two volumes of Muscle Smoke & Mirrors is yet clearly the last third of the second volume about the history of dietary supplements. Aside ...

Image 1: Any roundworms reading this? I hope you know that by not eating enough and feeling miserable you can extend your lifespan ;-) Thanks Caenorhabditis elegans , or "C. elegans", almost everybody who is able to read a newspaper or online magazine will have heard of the miraculous effects of calorie restriction and fasting on longevity (of this worm!). Since I assume that you possess more gray matter than this transparent nematote, you will probably have asked yourself how, or rather if these results from a worm with an average lifespan of 2-3 weeks translate to human beings,... well, all I can tell you is that leading a miserable life of lifelong dieting appears to work in non -human primates, as well ( Kemnitz. 2011 ). Now, the obvious question is: How does all that relate to Intermitent Thoughts on Intermittent Fasting ? Obviously, none of the roundworms or rhesus monkey's followed Martin Berkhan's intermittent fasting approach, did they? No, I have not ...