SuppVersity - Nutrition and Exercise Science for Everyone

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 ...

Sometimes lab values are deceiving - specifically if allegedly pathological elevations of kidney, liver and (heart) muscle enzmes are a perfectly physiological reaction to exercise.  You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length  may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout (Pettersson. 2008). Accordingly, Mougios, et al. (2007) attempted to develop revised reference values for athletes in their 2007 study. The scientists' test revealed that CK levels of >1000 IU/L in male and 513 IU/L in female athletes would be better cut off levels for athletes who are still training than the regular upper limit of <208 IU/L. If you want to avoid muscle damage, you may try  BFR and hypoxia training . BFR, Cortisol & GH Responses BFR - Where are we now? Hypoxia + HIIT = Win? ...

Interestingly, the study at hand suggests that glycerol may make you more musclar, even if you don't life. Crazy, but true (photo by awesomebody). As a SuppVersity reader the potential ergogenic effect of the backbone of triglycerides are no news to you. The number of studies investigating the effects of glycerol on exercise performance and/or the adaptive response to exercise is yet low. Against that background, even a rodent study like the one by Eric Francelino Andrade from the Federal University of Lavras is worth its own SuppVersity article, I guess. In said study, the Brazilian researchers evaluated the training adaptation and physical performance parameters in rats orally supplemented with glycerol,glucose, or saline, and submitted to moderate aerobic exercise. Glycerol can be used in conjunction with creatine to hyperhydrate ( Easton. 2007). Creatine Doubles 'Ur GainZ! Creatine, DHT & Broscience Creatine Better After Workout ALA + Creatine = ...

Intense training sessions will always increase ALT, AST & CK. Unfortunately doctors will never learn that in med-school. I don't remember the exact number, but I am afraid that I have promised to write and post this article at least a dozen of times. After getting another three questions pertaining to elevated AST, ALT and CK values on the last lab report within the last two weeks, only, I think it's about time to live up to this promise and translate + update an older, German article, I've written about the very same subject several years ago (note: I decided against translating it, but will write a complete new article - with updated facts, obviously). Let's first see what we are actually talking about. Typically you went for a routine blood work and get a call from the nurse that there was something wrong with your "liver"- or "muscle-enzymes". You are summoned into the doctor's office, where your concerned doctor is already waiting...

If you ask your doctor about prohormones, he will tell you that they don't work and make you sick... don't argue with him, 'cause that's his job and believing in this half-truth is certainly good for your health. Published ahead of print in the Journal of Applied Physiology is a paper on the ergogenic and healht effects of 3b-hydroxy-5a-androst-1-en-17-one aka 1-ANDRO . According to Jorge Granadosm, Trevor L. Gillum, Kevin M. Christmas, and Matthew R. Kuennen, the authors of the said paper, this is the first official evaluation of the viability of prohormone supplements ever since the Anabolic Steroid Control Act was amended in 2004 (Granadosm. 2013b) - a statement of which you as a SuppVersity reader know that it is true only if we are talking about the experiments, noto about the papers, though. The one at hand, is after all paper #2 Granados et al. are publishing. "I knew I know this study!" Yes, you heard me right. The researchers from the West ...

If we were all training at "Muscle Beach", we would probably not need any vitamin D3 caps to get our 25(OH)D levels into the recovery friendly 50ng/ml zone. They would already be there! Ok, I know this looks odd, but it's really total coincidence that all the interesting vitamin D research is published in the last weeks of the year. Unlike the latest vitamin D articles, i.e. "Vitamin D Builds Muscle: 70% Reduction in Myostatin, 45% Increase in Myotube Size in 10 Days" |  learn more "Leucine, Insulin & Vitamin D*: A Hypertrophy Boosting Triplet That Does Not Make It From the Dish to the Gym?" | read more today's SuppVersity article does yet leave little room for speculations about it's real-world significance. I mean, how could it, if the paper it discusses is titled "Supplemental vitamin D enhances the recovery in peak isometric force shortly after intense exercise" (Barker. 2013). You can learn more about vitamin D at...