Showing posts from August, 2015

Training to Failure and Modifying Rest Times: Two Ways to Maximize Muscle Activity? Two Studies, Similar Implications

This is what science looks like... Well, at least in the Hiscock study, where the subjects, 10 young men with at leas 12 months of training experience did regular and hammer dumbbell curls on the preacher bench - (photo | Hiscock. 2015). In today's SuppVersity  feature article, I am going to address not one, but two potentially highly relevant articles from the  Journal of Strength and Conditioning Research  (Looney. 2015) and the European Journal of Sport Science (Hiscock. 2015). What makes these papers interesting is the fact that both investigated the effect of commonly prescribed remedies to "bust a plateau" by providing novel growth triggers: (a) Training to failure and (b) modifying rep schemes and whether you fail or don't fail on every set. If you believe in what you can read in many articles on strength training, both, training to failure and decreasing rest times / drop sets should significantly increase the muscle activity and thus - this is the most

Your MUFA + PUFA Intakes Determine Your True Vitamin E Requirements - N-3s are the Worst Offenders + Even MUFAs Need Buffering | Tool to Calculate Your Individual Needs

Nature knows best: Oils and other high PUFA foods come with a naturally high amount of vitamin E (see Fig 1 ). As a SuppVersity  reader you shouldn't be surprised to hear that there's a link between the amount of highly oxidizeable polyunsaturated fatty acids (omega-3 and omega-6) you consume and the amount of vitamin E you "need" to protect them from being oxidized by free radicals. The reason we usually speak about vitamin E in this context is that vitamin E (mostly alpha-tocopherol) is recognized as a if not the key essential lipophilic antioxidant in humans. It protects lipoproteins ( cholesterol ), PUFA, cellular and intra-cellular membranes from damage. Learn more about hormesis and potential neg. effects of antioxidants at the SuppVersity Is Vitamin E Good for the Sedentary Slob, Only? NAC Impairs Anabolic Effects of Exercise If Vitamin C is Low, Taking More is Good C+E Useless or Detrimental for Healthy People Vitamin C and Glucos

Nucleotides the 'Next Big Thing' in Ergogenic Supplements? Faster Force-Recovery & Cortisol + CK Modulation in New, Increased Endurance & Immune Effects in Previous Studies

Nucleotides are building blocks of our DNA and RNA and - as preliminary evi- dence suggests - ergogenic supplements for athletes on intense workout routines. In that, "intense" is the key word, 'cause normally our bodies can produce enough nucleotides on their own. Nucleotides? Yeah, this are the small subunits, of nucleic acids like DNA and RNA. They are essential to nearly all biological processes including DNA and RNA synthesis, coenzyme synthesis, energy metabolism, cellular signaling and protein homeostasis and can be produced by our bodies "on demand" via de novo synthesis. Just like some of the non-essential amino acids which may become essential under certain circumstances, though, our bodies' own nucleotide production facility are often incapable of meeting the needs of rapidly proliferating tissues. As Sterczala et al. (2015) point out in the introduction to their latest paper in the  Journal of Strength and Conditioning Research , a salvage

Phototherapy Doubles Fat Loss (11 vs. 6%) & Improvements in Insulin Sensitivity (40 vs. 22%) and Helps Conserve Lean Mass in Recent 20 Weeks 'Exercise for Weight Loss Trial'

LLLT has also been shown to improve the appearance of cellulite (Jackson. 2013) | Learn more about what really helps against cellulite in this SV Classic You know that I am not a fan of isolated "exercise / supplement for weight loss trials", but there's one thing I like about them. When the diet is not controlled for and the subjects still lose weight, it is very  likely that the intervention is going to work in the real-world, as well. And if the exercise protocol is both manageable and useful, as it was the case in a recent study from the University of Sao Paulo (Sene-Fiorese. 2015), this makes me even more inclined to actually write about the study, even though it may be - from a mere scientific perspective - not provide "bulletproof" evidence of what's the exact cause of the effects, the exercise or supplement, it's effect on energy intake or both. Learn more about the nuances of dieting and fat loss here, at the SuppVersity Orgasm Hormo

Are You Afraid that the Fructose Boogieman Clogs Up Your Liver? Citrulline or Alanine, Glycine, Proline, Histidine and Aspartate Mix Will Protect You + Maybe Lean You Out

If you belong to the people who simply cannot stay away from HFCS foods and beverages, you may be happy to hear that the equivalent of as little as 10g citrulline or NEAAs in your diet may do much more than "just" fully prevent its negative effects on your liver. You will probably remember from previous articles I wrote that NAFLD, or rather the development of non-alcoholic fatty liver disease, is one of the earliest markers of metabolic syndrome and beginning type II diabetes. In the Western obesity societies in North America and Europe, NAFLD is among the most common causes of chronic liver disease and its prevalence is increasing rampantly (Marchesini. 2001). In spite of the fact that its development is most strongly linked to the consumption of a generally unhealthy, energetically dense diet, there are several lines of evidence which suggest that the ingestion of exorbitant amounts of fast-digesting fructose from high fructose corn syrup (HFCS) sweetened beverages
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