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Are Elevated Iron and Uric Acid Levels Too Much of a Price to Pay for a Creatine-Induced 11% Performance Increase?

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Video 1 (GSSI): Notre Dame 's Michael Floyd goes all out on the Wingate test ( click to watch ) I guess you could say that these are the "classic days", here at the SuppVersity , contrary to my previous post on choline , which is - judged by the few people who still use it today, an "old school supplement" (cf. " Choline: Stronger, Faster, Leaner & More Muscular, or Just Another Dumb-and-Barbell Story? ") - yesterday's post on caffeine highlighted the efficacy of a potent ergogenic aid and metabolic activator, with the effects of which most of us are so familiar that we are alway tempted to turn to useless crap like raspberry ketones , when what we are already doing is not only tried and proven, but based on respectable scientific data even more effective than the latest "innovation" from the snake oil industry. And let's be honest, haven't we all been tempted by one or another "new creatine", as well? +11% pe...
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Can You Bleed Yourself Healthy and Lean? First Controlled Human Trial on the Benefits of Phlebotomy for Glucose and Lipid Metabolism and CVD Risk Could Hold the Answer

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Image 1: You better pump iron than "bleed iron" if you want to do something for your health. Oftentimes the use of supplements that promise to help with all sorts of ailments related to the metabolic syndrome will induce nothing but financial bleeding. The recently published results of an experiment that was conducted by a group of researchers from Germany, on the other hand, suggests that you and make much more progress towards a healthier glucose metabolism, blood pressure and CVD risk profile (Houschyar. 2012). Donate blood or not, is that the question? Other than most previous studies, in which scientists had simply discovered a telling association (not even a clear-cut correlation ) between glucose resistance / diabetes and the amount of stored iron (ferritin) in the bodies of their mostly obese subjects (Rajpathak. 2009), Houschyar et al. actually set out to test their hypothesis that there is a mechanistic explanation for the striking associations in a random...
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5-aminolevulinic Acid + Iron Gets Old Mitochondria Going Again - Already Trained Older Women Work Out 10%+ More Efficiently at Every Workout Intensity Within Only 7 Days

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Combination of 5-aminolevulinic acid (ALA) with sodium ferrous citrate (SFC) works by reviving the mitochondria. Iron is not exactly something that has a good rep in health and fitness circles on the Internet. That's at least partly a result of a lack of understanding of the importance of iron to human health and performance. Iron, or rather heme, the non-protein, insoluble, iron protoporphyrin, which is constituent of hemoglobin, of various other respiratory pigments, and of many cells, is in fact essential to the comlex IV activity (cytochrome c oxidase). Without it, the energy production in our cells would malfunction or even come to a complete halt. It is thus wonder that multiple studies show how even a mild iron-deficiency can significantly impair human physical and cognitive performance.  Unfortunately, eating more meat and even supplementing with iron often isn't enough to restore the iron levels to normal. Read more short news  on various topics here at the Su...
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Vitamin A, B6, B12, C, E, Folate & Iron: Deficiency Nutrients in the US - 31% are Deficient | Plus: What About Athletes?

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Few US citizens get all the nutrients they need from their diets. You may argue that I've addressed this in a previous article. The fact that there's now updated data from the National Health and Nutrition Examination Survey (NHANES)  does yet (IMHO) warrant to take another look at the prevalence of nutrient deficiencies in the US. The bad news first: The study found sign. deficiency rates for all the investigated nutrients: vitamins A, B6, B12, C, D, E, folate and iron. The good news: It's easy and - with the exception of iron and folate 100% unproblematic to supplement your diet. Looking for more ways to improve your diet? Increase your potassium (K) intake! Potassium vs. Diet-Inducded Insulin Resis. In the Lime Light: The Ill Effects of Low K Intakes Bad News: Most Americans are Sign. K Deficient Lean, Healthy ... Correlates of High Hair Potassium Eating a High Protein Diet? Better Watch K! Potassium Bicarbonate = Anabolic!? In their analysi...
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Reductive Stress: An Argument Against Anti-Oxidants for Athletes & Everyone Else? Plus: AGE-Reduced Diets for Health & Weight Loss & Iron For Women in the Military

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It's sort of funny that the mental fatigue is reduced, but the physical performance stagnates w/ iron supplementation. You will probably already have seen the results of the latest study from the Norwegian School of Sport Sciences which provides additional evidence that "vitamin C and E supplementation interfere[s] with exercise-induced signalling in muscle cells after a session of strength training, by reducing the phosphorylation of p70S6K and mitogen activated protein kinases (MAPKs: p38 and ERK1/2)", two proteins with significant effect on the exercise induced increase in protein synthesis and corresponding increases in the overall adaptation to exercise, and "have the potential to adversely affect cellular adaptations to exercise in healthy individuals." (Paulsen. 2014). To put this results into perspective I will briefly recap the main message of a corresponding review of the "sense and non-sense" of antioxidant supplementation in athletes...
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Low Iron Still an Issue in Professional Athletes

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Despite the fact that most of you are probably weekend-warriors or recreational athletes, I suspect that some of you expose their bodies to similar stressors as professional athletes do. Therefore, I assume you'd be interested in a recent study coming from German scientists ( Reinke. 2011 ) who found that "although recuperation seems to allow a certain recovery of iron storage, particularly in athletes with initially low ferritin levels, this retrieval was insufficient to fully normalise reduced iron levels." The scientists had previously examined the iron metabolism in 20 elite rowing athletes and 10 professional soccer players at the end of a competitive season, after recuperation and during pre-season training and found: At the end of season, 27% of all athletes had absolute ID [iron deficiency] and 70% showed functional ID. Absolute iron depletion was not generally restored after recuperation and observed at all time points in 14% of the athletes. Although a...
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Ironclad Liver Hampers Insulin Sensitivity: Association Between Hepatic Iron Load and Insulin Resistance Discovered

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"Insulin resistance", "insulin sensitivity", etc. Type in these key words and find 4.000.000 +1 results on Google. I want to focus on the +1 here and briefly report the results of a study ( Haap. 2011 ) coming from the University of Thübingen, Germany. Via magnetic resonance gradient echo imaging technique Michael Haap and his colleges assessed the iron load in the livers of of  113 healthy nondiabetic subjects [69 females, 44 males; age 47 ± 1 yr; body mass index (BMI) = 28.9 ± 0.5 kg/m2], who were "at increased risk for type 2 diabetes" . Various statistical analysis of their data revealed that: [Hepatic iron levels] adjusted for age negatively associated with serum ferritin levels (P < 0.0001) and positively associated with IS [insulin resistance] (P = 0.009). In addition, T2* values [indicator of hepatic iron load] associated with LF [liver fat] (P = 0.008) but not with BMI (P = 0.6). In a multivariate model, IS adjusted for gender, age, and BM...
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Foods in the Limelight: Blueberry Smoothies, Egg Protein & 'Healthy Eating' | Plus: How to Diagnose Gluten Sensitivity?

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Yes, blueberry smoothies are heart healthier than those without blueberries, but can't replace blood pressure meds. In today's installment of the SuppVersity  short news we will take a look at a bunch of recent studies that have been published in the open-source journal Nutrients  in the last months. Some of them deal with foods, others with behavioral aspects that are related to one's diet and its effects on body weight and health. I will try to adapt the length of the summary to the appeal of the article, but if you feel that a specific topic has not been covered "in-depth enough" for your liking, you can always type the title of the study from the references into google and take a closer look, yourself. If you want training, not nutrition articles, here you go! Optimizing Rest for Size and Strength Gains When Rodents Squat, We Can Learn A Lot! Farmer's Walk or Squat? Is Strong- men T. For You? Full ROM ➯ Full Gains - Form Counts! Cut ...
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