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NAC Lowers DOMS, Initially, but on Day 5-6 it Makes Things Worse | Plus: Putative Performance Benefit is Negligible

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In the long run, choking the exercise-induced fire too much is going to negate all the cherishable benefits of working out. As a SuppVersity  reader, you know what hormesis is and are aware that the proinflammatory assault of exercise, is an essential stimulant to musculoskeletal adaptation - a number of human and dozens of animal experiments show: if you quell the production of pro-inflammatory reactive oxygen species with high doses of vitamin C and E the growth and health response to exercise will be impaired. And vitamin C + E are not the only radical scavengers with this side effect. In 2013, I wrote about a study  that clearly demonstrated how N-acetyl-l-cysteine aka NAC "Reduces Inflammation, Muscle Injury & Cytokine Expression, but Impairs Anabolic Signaling, Satellite Cell Activity and Recovery" ( re-read it ) - keep that in mind before getting overly excited. Read about exercise- and nutrition-related studies in the SuppVersity Classic Articles ...
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More Evidence in Favor of the Post!-Workout Coffee: 250mg Caffeine 2x à Day Soothe Muscle Soreness (DOMS), Sign.

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Delicious, ergogenic and good for sore, damaged muscles: coffee! You will remember that caffeine can improve skeletal muscle glycogen resynthesis after workouts. The corresponding study by Pedersen et al. is yet no longer the only study which makes the post-, not pre-workout coffee attractive for athletes and gymrats alike. In their latest paper in the Journal of Strength and Conditioning Research , Aron R. Caldwell and colleagues report the results of an interesting experiment, an experiment with a hypothesis that was based, mainly, on the well-known, but short-lived (2-4 hours) analgesic (=pain relieving) effects of the world's favorite drug: caffeine. You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? Caffeine Helps When Taken Intra-Workout, too Coffee can Help You Get into Ketosis Caffeine's Effect on Testosterone, Estrogen & SHBG The Coffee³ Ad- vantage: Fat loss, Appetite & Mood...
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Raw Milk + Honey Accelerates DOMS Recovery of Trained Athletes Compared to Chocolate Milk, But There's a Catch...

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While many US officials still believe that raw milk was a threat to public health. The internet is full of (often hilarious) health claims related to raw milk and the ill effects of pasturization. Could the study at hand provide evidence this is not complete bogus? Maybe you remember that I have been talking with my friend Carl Lanore about raw milk, pasteurization and (even worse) homogenization several times when I still had the time to do the weekly SuppVersity Science Round-Ups on SuperHumanRadio . Until now, the evidence for the often proclaimed benefits of raw milk are skinny. With the publication of a recent study by Andrew Hatchett and colleagues from the  Franklin Pierce University  this evidence the number of relevant studies has therefore increased significantly. What makes the study so relevant? Well, it was a randomized human trial in twenty healthy male collegiate sprint football (mean age 20y; height ~175cm, weight ~80kg; 1RM back squat of ~125kg; 80%...
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Barbell Squats & Deadlifts for 0.5kg of Female Leg Mass in 4 Weeks, HIIT as HDL Booster, Accuracy of Calorie Counters on Ellipticals, Swedish Massage vs. DOMS & More

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Does the kcal-counter on your elliptical lie to you? Does HIIT boost HDL? Find the answers to these and other questions in this installment of the short news . It's March 2, 2015 and about time to review a bunch of recent exercise research papers. Papers dealing with rapid leg muscle gains in female trainees, the HDL-boosting effects of high intensity training, the "accuracy" of the calorie counters on your elliptical, the ability of massage therapy to ameliorate deep onset muscle soreness and more. All of the studies were conducted as part of masters thesis and/or PhD thesis and none of them has yet been published as full-text. Practically speaking, this means that I can't give you all  the intricate details, because I have to rely on the summary of the results in the corresponding abstracts. Read more short news at the SuppVersity Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed ...
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Taurine + BCAAs - Scientists Identify Unkown Synergy of Branch-Chained and Sulfur-Amino Acids: Redutions in DOMS, Faster Recovery and Reduced DNA Damage

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If this is true and sore is the new sexy, the combination of taurine + BCAA's may turn you into an ugly worm. You know them and I would bet that >75% of you have already taken them: Branch-Chained Amino Acids (BCAAs) and the sulfur-amino acid taurine. Maybe you have taken the former for their beneficial effects on skeletal muscle protein synthesis and the latter for its anti-oxidant effects and the cascade of beneficial downstream effects I have written about quite extensively, here at the SuppVersity . If I am asking you whether you have taken both in conjunction as a means to reduce post-workout delayed-onset muscle soreness and the expression of purported markers of muscle damage, on the other hand, I'd expect only few people to raise their hands... right? Sometimes it's worth taking another look The currently available literature on the beneficial effects of BCAAs on DOMS is pretty inconclusive. If you restrict your review of the literature to studies usin...
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