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Whey vs. Casein - Casein-Exclusive Increase in GLUT-4 Expression Beats Whey's Insulinogenic Effect // Creatine Builds Legs of Young & Old, Rookie & Pro, BB & Cyclist

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If you drink "old school" protein shakes with milk and eggs, you don't have to worry if casein or whey is better on hypercaloric diets ;-) Creatine, whey and - at least optionally - casein are on the list of "must have" supplements for anyone who has been following a solid workout routine a decent high(er) protein diet for a year or longer. And even though this makes any news study on one of the three potentially interesting for a huge part of the SuppVersity readers, the results are often so unsurprising that they are hardly worth an individual SuppVersity  article... I mean, let's be honest: You wouldn't be excited if I wrote about study #1023 showing a practically irrelevant acute increase in protein synthesis, let alone totally meaningless increases in mTOR in response to the ingestion of whey protein, would you? For today's installment of the short news , I will pick two studies that are at least not as simplistic (and useless) as the pr...
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Food is Medicine: Each 10g Fiber Reduce Mortality Risk by up to 34%! Phenols Battle Alzheimer's & Breast Cancer & Two Dozen Dietary GLUT4 Boosters Prevent Diabetes

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Hippocrates says: "Let food be thy medicine!" And he was right. Tons of food contain substances that would make pharmacologist proud and filthy rich if he invented and patented them. "Let food be thy medicine" Who said that... ha? Right. Hippocrates. He also said "... and let medicine be thy food." Well, he said it in Greek, but that doesn't make the last part less questionable. I do after all often get emails with "supplement lists" that look as if people would be eating nothing else but medicine. Since this would be a topic for another article, though I will postpone the scolding and get straight to the former part of the Hippocrates quote: "Let food be thy medicine!" If you subscribe to the old Greek's principle, you should also subscribe to the scientific journal Molecular Nutrition & Food Research a journal "devoted to health, safety and all aspects of molecular nutrition such as nutritional biochemistry, nu...
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3.8g/Day CLA as Anti-Diabetic Glucose Repartitioner - Two Recent Study Show Interesting Benefits from Conjugated Linoleic Acid Supplementation in Mouse & Man

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CLA - A muscle specific glucose repartitioner for lean & athletic individuals? In their latest article in the scientific journal Nutrition Research scientists from the Universidad Nacional del Litoral report that dietary CLA increases the glucose utilization under basal conditions and prevents the palmitate-induced inhibition of glucose uptake and incorporation that is stimulated by insulin. Interestingly, Farina et al. also found that the beneficial effects of CLA were significantly more pronounced and without significant side effects in rodents who had been deprived of all omega-6 fatty acids - including CLA - before. You can learn more about CLA at the SuppVersity Natural CLA Sources Prevent Weight Gain DHA Blunts CLA's Ill Health Effects on the Liver Microencapsulated CLA for Fat Loss? Fish Oil & CLA as Natural Anabolics? Cis-9,11 o trans-10,12 Which to Take? CLA as Natty Testosterone Booster? Unfortunately, the provision of conjugated lin...
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Vitamin A (Retinol) & Glucose Management | Part VIII of the "There is More To Glucose Control Than Low Carb"- Series. Plus: Retinol's Effects on Pancreas, Liver, Muscle and Fat

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Vitamin A is not exactly known for being an anti-diabetes vitamin. If anything people will associate it with skin health... and SuppVersity Readers probably with anti-cellulite treatments | learn more In the previous installments of this series I have addressed many of the "usual suspects" everyone associates with non-carbohydrate dependent improvements in blood glucose management. In today's installment of this series I will now take a look at an important vitamin of which only few would expect that it is in any way involved in glucose management: Vitamin A - real, pre-formed retinoic acid, not beta-carotene. In view of the misleading news about the "involvement" of retinol binding proteins in the etiology of the diabesity epidemic and the bullocks about the negative effects of vitamin A on vitamin D, the vast majority of health junkies all over the web will probably associate high vitamin A intakes with insulin resistance, not -sensitivity. You can l...
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