Showing posts from July, 2016

Caffeine Timing Revisited: Taking Your Caffeine Supplement During (Longer) Workouts Works, Too - Ca. 4% Faster Times

Yes, it may in fact make sense to shovel down another scoop of your preworkout if you train for 2h. Just try to remain below the sign. stress-dosage of 600-800mg caffeine/day (Beaven. 2008). I have previously addressed the question " When is the Best Time to Consume Your Pre-Workout Caffeine? ", so why do I need to revisit it? Well, the answer is, as you'd expect, the publication of new scientific evidence which suggests that you can also consume your caffeine much later  and still see performance gains. The aim of said study was to assess if low and moderate doses of caffeine delivered in a carbohydrate-electrolyte solution (CES) late in exercise improved time trial (TT) performance. Fifteen (11 male, 4 female) cyclists (22.5 ± 0.9 yr; 69.3 ± 2.6 kg; VO2peak, 64.6 ± 1.9 ml / min / kg-1) completed four double-blinded randomized trials. You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? Coffee - T

Go Slow to Grow: Almost 3x Bigger Biceps W/ Slow Reps

Beware: Results could differ for e.g. legs. 12 weeks of "[r]esistance training [of the elbow flexors = biceps] with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement," that's the title and conclusion of a recent study from the  Federal University of São Paulo  (Pereira. 2016), a results that may surprise those of you who have been seeing people in the average youtube training motivation video repping out 15 reps in 15 seconds. If you want to build muscle you have to make sure to optimize your protein intake   Protein Timing DOES Matter! 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat loss Fast vs. slow protein Whey vs. Pea Protein Bullshit? Idiots? Well, previous studies into the link between the speed of repetitions in isokinetic exercise and people's gains actually found that fast speed provides greater strength gains and muscle hypertrophy than the slow s

Weights and Barefoot Running are More, EPO Much Less Effective than You May Think. Plus: Stretching & Lactate Monitors and Half-A-Dozen other New Training Studies

Join hands w/ science! The piles of research that is published on a daily basis is enormous. Not all of it can make it to the SuppVersity News , but studies that made it into the  Journal of Strength and Conditioning Research  are unquestionably among those that are more likely to make the SuppVersity Cut . Why's that? Well, thematically, they are (pre-)filtered and focusing on the surprisingly beneficial effects of things as different as resistance training and barefoot running, they provide evidence that could be relevant to your own and your clients training. They will also remind you of the potential benefits and downsides of stretching - and how this is determined by when and how you do it; put the "benefits" of doping with (falsely?) legendary EPO into perspective; and tell you whether the first portable lactate monitor for consumers actually works. Read more about exercise-related studies at the SuppVersity Tri- or Multi-Set Training for Body Recomp.?

Proteinlimit, 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 Acid Ratio and Physical and Cognitive Function in Older Adults", which happens to be the one most people asked for, even though it should be hardly surprising that the scientists' analysis of data from 28 older adults simply confirmed what you probably know, anyways: "These preliminary data suggest that dietary omega 6:3 ratio is inversely associated with physical and cognitive function in older adults" (Gurevich. 2016). Now, this does mean that "consuming a diet with a lower omega-6: omega-3 ratio may promote the maintenance of physical and cognitive function in
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