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Magnesium - Beyond Bioavailability: Bioaccumulation in the Brain 1.2-Fold Higher for Mg-Taurate | No Effect on Muscle

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Brainiacs listen up: Magnesium + taurine can also be achieved from a (high seafood) diet. You will remember that the year 2017 saw the publication of the first study to lend credible support to the use of transdermal magnesium . If you go back to my article discussing the results of the study, you will find the following items in the overview of CNS symptoms of magnesium deficiency (48% of the Americans don't get enough Mg | Moshfegh 1997 ): "Nervousness, increased sensitivity of NMDA receptors to excitatory neurotransmitters, migraine, depression, nystagmus, paraesthesia, poor memory, seizures, tremor, vertigo." What you will also find is a figure depicting the effects of administering different forms of magnesium (orally) to rodents on plasma, bone, and red blood cell (#RBC) magnesium levels. Mineral water contains Mg, a lot of other minerals and bicarbonate you don't want to miss: Hydrogen Rich Water = Quackery? Glass of Water Before Meals as Diet ...
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Dubious Effects of Creatine on Markers of CNS Adaptation and Heart Health in "Bodybuilders" - Reason to Be Afraid?

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Bodybuilding and creatine ain't mentioned in one breath without a reason - Crea simply works! Dozens of studies have shown that... not one, however, tested the effects on the CNS. Based on the extreme excitement I observed in response my recent Facebook News  item on creatine's ability to reduce the sleep requirements in a rodent trial [ (re-)read it ], I assume that you'd like to learn about more or less every study on everyone's favorite ergogenic - correct? Not every study? Oh, yes, obviously, study #103 showing that creatine yields strength and size increases on your average hypertrophy workout would indeed no longer be news-worthy. Much in contrast, however, to a study that claims that creatine may blunt the beneficial effects of resistance training on heart health ? Ok, I see that's getting you excited. So let's take a closer look at how the authors come up with claim... You can learn more about creatine at the SuppVersity Creatine Doubles ...
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Caffeine Works - Study Leaves No Doubt About It! Approx. 400mg of Caffeine Get You Going, Even After 32h Without Sleep - So Why Doesn't It Work for You Anymore?

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The answer to post-positioned question in the headline of today's SuppVersity article is not easy to find. Therefore I will start with the facts. Facts, researchers from the University of Sfax present in their latest paper in the peer-reviewed scientific journal Psychology & Behavior ; facts that leave little doubt that 5 mg/kg of caffeine could counteract the negative effect of 36 h of total-sleep deprivation on physical and cognitive performances, if your body would still react to stimulus - in other words: If your body still reacted like the bodies of the 13 healthy male habitual caffeine- not - ab using physical education students (age: 21.1 ± 1.1 years; body mass: 77.1 ± 7.2 kg; height: 1.77 ± 0.06 m) who volunteered to participate in the present study, it would get you going - seriously! The students had exactly the same time schedule at the university from sunrise to sunset under the control of the experimental team. Parti...
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Are You Overtraining? Two Scientifically Proven Methods to Test Yourself - Method 2: ABEL Sport Test. Plus: 54 Item Questionnaire + 8 Additional Clues to Identify Overtraining

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Theoretically it's already available for everyone. Costs are yet not the only thing you should keep in mind before you buy into Knight Scientific's overtraining analysis system I've got plenty of positive, skeptic and euphoric feedback in response to last week's first installment of this two-part series on "proven" methods to test for overtraining syndrome (OTS). Before I tackle method number two in today's second installment, I do thus want to briefly remind you that the HRV method is not going to work, when you are chronically overtrained, already. It's also questionable, whether it will be able to identify parasympathetic overtraining syndrome (POTS). The latter is associated with marked decreases , not increases in the ratio of high / low frequency component (Portier. 2001). In people who train intense and with a high volume this effect can even mask the early increase in sympathetic tone and would thus render the HRV method basically useles...
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Colostrum Maintains Testosterone, Cortisol and Heart Rate Recovery, Where Whey Fails - During a Five Day Cycling Event With 10 Highly Trained Male Road Cyclists

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Legal gear fresh from the udder? If it works for cyclist, it must be real ;-) Some of you will probably remember the corresponding installment of "Ask Dr. Andro" from 2011 that dealt with the question whether colostrum and milk products in general are healthy muscle builders, a waste of money or toxic waste ( read more ). If you do, you will also remember that my review of the literature did support the general benefits of milk proteins, but it did not provide significant evidence that benefits that have been observed in the few existing studies on the ergogenic value of colostrum could not be achieved by whey and/or casein proteins as well. Now, the latest study from the University of Queensland appears to suggest that just this could yet in fact be the case (Shing. 2013) - at least if the outcome measures are the salivary testosterone concentration and modulated autonomic activity over consecutive days of competitive cycling. 10g of whey vs. 10g of cholostrum "...
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Science Round-Up 2nds: Intra-/Post Workout Stims, Carbs & Protein and Their Effects on Performance, Hydration, GH, Cortisol, Testosterone & Fatty Acid Oxidation

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As mentioned on yesterday's show, small 100kcal packets are as much of a problem as large dinner plates and XXL meals (data based on Coelho do Vale. 2008) I want to start today's Seconds with a question: How did you like that Carl and I did not rush through the news-lineup as it was the case in previous episodes, but simply took our time to discuss the topics in depth an breadth, yesterday ? Personally, I believe that this is much better than the accumulation of "buzzword" the show had become in the previous weeks due to my "study hunter and gatherer" drive - or, in other words, the mere mass of studies I wanted to pack into the show and Carl's desperate effort to cover them all. Would you agree? And what other changes / improvements would you like to see in the future? We are open for constructive criticism. You can't improve your game without it. Let's get to what did not fit into the show, then ... The net result of the spending mo...
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