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'Spiking' (not Replacing) Suboptimal Amounts of #Whey With #EAAs Yields Increase in Net Protein Balance, Yet not(!) Protein Synthesis in Muscle - Acute Response Study

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You will probably have read about the results of this recent study from the University of Arkansas for Medical Sciences  elsewhere already - hopefully in an article that applied the same rigorous scrutiny as this one. "Wait: EAAs are better than whey?" If that's your overgeneralized and essentially wrong (there was no comparison of EAA vs. Whey, but one of EAA+whey vs. whey 😎) take-home message from the abstract of a recent study in the Journal of the International Society of Sports Nutrition  you may have recently read about on Facebook, you better read the rest of today's SuppVersity article on Park's paper, of which I would like to point out that the authors come to a very different, accurate, and more nuanced conclusion, that reads as follows: "that a composition of a balanced EAA formulation combined with whey protein is highly anabolic as compared to a whey protein-based recovery product, and that the response is dose-dependent" ( Park 2020 ...
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Accelerated Muscle Repair and Function W/ 10-15g High Leucine EAA Supplement | Shouldn't Whey do the Same?

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Would it be advisable to switch from the large scoop with protein (red) to the small one with (EAAs) or take both? That's a question today's SuppVersity article may help you to answer on your own.  Yes, leucine stimulates mTOR; but no, on its own, it is not going to build muscle, significantly accelerate muscle repair and function. Why's that? Well, your muscles are not made of leucine only. You also need the other essential amino acids histidine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Hiroyuki Kato et al., researchers from the  Frontier Research Laboratories  in Japan know that... obviously, after all, they work for the world's #1 amino acid producer, Ajinomoto Co., Inc. That makes them potentially biased, but that's a bias they openly declare. Learn more about amino acid and BCAA supplements at the SuppVersity Peri-WO BCAA Blunt Fat Loss Whey + C Kicks BCAA Ass Alanyl-Glutamine is it any good? Glut...
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10g/d BCAA Sign. Affect Gut Tenants & Metabolites - Is This the Reason for Good or Bad Effects of BCAA Supplements?

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One major problem with all the "gut microbiome"-research is that we're still having a hard time predicting the health outcomes of specific changes in the total and relative numbers of bacteria. I have to admit that the last posts about BCAAs, here at SuppVersity.com , were mostly "bad news" for BCAA guzzlers, not  because I am biased or like to rant, but simply due to the fact that the studies that have been done lately had negative or no results. With the publication of the latest study from the Institute of Disease Control and Prevention at the Academy of Military Medical Sciences  in Beijing this changed - even if the title, "Metabolic shifts and structural changes in the gut microbiota upon branched‑chain amino acid supplementation in middle‑aged mice" (Yang. 2016) doesn't say anything positive. You can learn more about BCAAs & other amino acids at the SuppVersity Taurine Pumps Up Strength & Recovery? Taurine Improves I...
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Load Carrying Cardio Doesn't Affect Muscle Protein Flux While Intra-Workout EAA Reduces Protein Breakdown and Bumps Nitrogen Balance From Zero to Plus 50µmol/kg/h

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While this picture shows loaded cardio in its most beautiful form, the study investigated loaded cardio on the treadmill and compared it (for questionable reasons) to non-loaded cardio on a stationary bike and guess what: Both burn the same amount of muscle - NET: Zero! Carrying a (heavy) load during cardio? Sounds dumb? Well, that's however, how the real world looks like. Not just soldiers who are carrying armor and a heavy backpack in the field, but also hikers will attest to the fact that doing "cardio" with a weight on your shoulders or elsewhere is more natural than running around in the park with your mobile and ear-plugs as the only load you're carrying on top of your ultra-light runners clothing. With that being said, it is actually quite astonishing that Stefan M. Pasiakos and colleagues from the  Military Nutrition Division at the US Army Research Institute of Environmental Medicine in Natick are the first to take a look at the muscle anabolic and ca...
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No Advantage of Bolus Ingestion of EAAs in Young Men!? Cereal Bread Not Better for Weight Control. Saturated Fat & the Heart. Plus: Serine for Your Weekend Alcohol Binge!

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The "muscle full effect" indicates you don't have to consume 4 scoops at once. With the publication of the latest issue of The Journal of Nutrition came a handful of interesting scientific papers I will briefly introduce in today's SuppVersity Nutrition Science Update . The corresponding studies deal with the link of saturated fat to heart disease (Puaschitz. 2014), the effects of proteinogenic amino acid serine (one of the non-essential amino acids) on homocysteine metabolism in a rodent model of alcoholic fatty liver disease (Sim. 2014). And when we're through with those, we will take a closer look at the effects of cereal enriched breads on the appetite ratings and postprandial glucose, insulin, and gastrointestinal hormone responses related to hunger and satiety in healthy men and women (Gonzalez-Anton. 2014), and the "muscle full effect", or rather limits to maximal protein synthesis in man (Mitchell. 2014). Read more short news here a...
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