Showing posts from January, 2017

Nitrate from Beets Improves Glucose Response to 75g CHO - Antibacterial Mouthwash Blocks This + Other Benefits

Honestly, for me it's not the improved glucose management, but rather the proof that you must not use antibacterial mouthwash that's the takeaway, here. What? Yes, the use of mouthwash can ruin all beneficial effects of nitrate containing foods - those on your blood pressure, those on your pump and - as a recent study from the  Colorado State University  indicates - even the beneficial effects the co-ingestion of beetroot juice with carbohydrates will have on obese individuals' glucose tolerance. Oh, you're not obese? Well, in that case, the effect is not going to reach statistical significance, but since it's not going to be zero and you can learn something about the incompatibility of your nitrate-based pre-workout performance enhancing   pump supplement and antibacterial mouthwash, it's still worth reading the rest of today's SuppVersity  article. You can learn more about beetroot juice at the SuppVersity Ask Dr. Andro: Is Creatine Nitra

Each +30 Min/d of Physical Activity Reduce HbA1c by 11%, Protein + CHO Maintain Bone Mass, Overlooked Benefits of BFR, New Marker of Overtraining - Jan '17 Science Update

  This is what the Jan '17 Science Update has to offer? -11% HbA1c reduction per 30 minutes activity, new benefits of blood flow restricted tr., the bone protective effect of immediate post-workout whey plus carb ingestion, and a new overtraining gauge... It's almost, February... almost and that's why today's SuppVersity article still qualifies as a January '17 research update. One that is based on the latest (ahead of print) papers from the peer-reviewed journal "Medicine & Science in Sports & Exercise" - papers about the large impact of short bouts of moderate-to-vigorous physical activity (MVPA) on the messed up glucose management of people with an increased T2DM risk, the bone-preserving effects of a mix of whey and dextrose and how this effect depends on timing, the belated and thus overlooked beneficial effects of blood flow restriction on muscular rapid force development and, last but not least, a potential new marker of overreaching

Recomp: Building Muscle + Losing Fat Works W/ Weights, but Won't Boost 'Ur Resting Metabolic Rate Along the Way

Sane caloric deficits (maybe 15-20% and thus more than in the study at hand) + strength training may facilitate recomp = body fat loss + muscle gain/maintenance. There are even equations which indicate that any increase in lean mass should contribute to measurable increases in your resting metabolic rate aka your "RMR". Being able to build muscle and thus increase your metabolic rate is one of the reasons why everyone (including myself) recommends to hit the weights (not just the cardio apparel) whenever you're trying to shed superfluous body fat. Now, a recent study from the University of Ottawa  clearly suggests that, "despite an increase in fat-free mass [...] 6 months of aerobic, resistance, or combined training [adherence was controlled for] did not increase RMR compared [...] in adolescents with obesity" (Alberga. 2017). The effect on RMR may be small, but you must  build muscle if your goal's to get jacked Tri- or Multi-Set Training for Bo

Overlooked and Hushed Up?! The 10-20% Performance Gain From Short-Term Glucocorticoid ('Dex', 'Pred' & Co) Use

Even though their efficacy is still doubted by some doping researchers, the existing evidence leaves little doubt that glucocorticoid doping is as prevalent and efficient as it is risky (Duclos. 2010). If you have read my "all about cortisol"- article from 2013 , you belong to the handpicked elite of fitness enthusiasts, who understand that the glucocorticoid and/or its natural, i.e. cortisone, or artificial, i.e. dexamethasone and prednisone, cousins are not - as many people believe - generally bad for you. Rather than that, the allegedly fat building, muscle burning hormone(s) can, if elevated at the right times and not chronically, help you boost fat loss, strength and overall exercise performance. That's bogus? Well, I know that the vendors of so-called "cortisol-blockers" want to make you believe just that. The effects of the publicly downplayed doping practices in various sports and scientific evidence speak a very different language, though. Chroni

True or False: A High Protein Intake Nullifies the Benefits of Diet-Induced Weight Loss (10%) on Glucose Metabolism

With high protein diets often being falsely equated with misguided varieties of keto diets where you eat nothing but sausages and bacon, the public jumps at 'news' like "A new study suggests there's a downside to all that protein" ( ) and ignores that high protein dieters like you and me limit the amounts of these foods and eat way more veggies and fruits than Mr. Average is often forgotten in the debate. You will probably remember the headlines: "It’s Time to Rethink High-Protein Diets for Weight Loss" ( ). Now, that the notion that an increased protein intake can help you shed body fat by increasing your satiety, reducing your cravings and improving the ratio of lean-to-fat-mass you will lose while dieting is finally becoming common knowledge (Leidy. 2007; Mettler, 2010), the impact of biased reporting on studies such as Smith, et al. (2016) could become a public health problem of its own. That's a daring hypothesis, I know,
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