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Weights and Barefoot Running are More, EPO Much Less Effective than You May Think. Plus: Stretching & Lactate Monitors and Half-A-Dozen other New Training Studies

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Join hands w/ science! The piles of research that is published on a daily basis is enormous. Not all of it can make it to the SuppVersity News , but studies that made it into the  Journal of Strength and Conditioning Research  are unquestionably among those that are more likely to make the SuppVersity Cut . Why's that? Well, thematically, they are (pre-)filtered and focusing on the surprisingly beneficial effects of things as different as resistance training and barefoot running, they provide evidence that could be relevant to your own and your clients training. They will also remind you of the potential benefits and downsides of stretching - and how this is determined by when and how you do it; put the "benefits" of doping with (falsely?) legendary EPO into perspective; and tell you whether the first portable lactate monitor for consumers actually works. Read more about exercise-related studies at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? ...
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Eight Weeks on Moderate Doses of Erythropoietin (EPO) Build a Bigger Mitochondrial Engine and Shed Some Body Fat, but is That Really Worth Taking the Risk?

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Image 1: These EPO containing Recormon vials are highly popular in the French Pyrenees ;-) Fatty acid oxidation is certainly one of the buzzwords in the supplement industry. Interestingly enough, it is mostly used very indiscriminately for all sorts of physiological processes which are sometime more, sometimes less related to the actual process of β-oxidation, in the course of which the acetyl CoA are liberated from their original molecular bond. In fact, the majority of the currently available "fat burners" (those neat little pills with tons of fat liberating, but not burning stimulants in them) has no effect on the efficacy of this process. In previous posts, as the one on irisin and the utility of exercise induced increases of PGC1-alpha ,  I have already hinted at the importance of "building a bigger engine", or, more formally, increasing the oxidative capacity of your mitochondria in your individual battle against your love handles and the global battle a...
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Teaching New Tricks to an Old Dog: Erythropoietin (Epo) "Doping" to Treat the Metabolic Syndrome!?

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Figure 1: Schematic illustration of the molecular structure of EPO ( Wikipedia ) Have you ever wondered, why there are no obese competitive bicyclists? Because of the enormous calorie expenditure on "The Tour" and similar events? Well, according to the results of a recent study from the National Institute of Diabetes and Digestive and Kidney Diseases in Bethesda ( Foskett. 2011 ), one of the "supplements" many of these athletes have been found to (ab-)use, may factor in the equation, as well. Foskett et al. followed up on the results of recent studies which suggest a role of Erythropoietin (Epo) signaling in the regulation of body weight, fat mass, and glucose metabolism ( Hojman. 2009 / Katz. 2010 ). They fed a group of mice the standard hypercaloric (5240 kcal/kg) "high fat" diet containing 60 kcal% fat to induce what researchers consider a good model for the metabolic syndrome, i.e. so-called "diet induced obesity" (DIO) in their lab...
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