SuppVersity - Nutrition and Exercise Science for Everyone

GainZ - Are they all about T and we just didn't do the right statistical tests in previous studies to realize that? Only recently one of the longstanding "truths" of protein anabolism has been busted ( learn why the acute muscle protein synthesis response matters more than prev. thought). And now, a new paper in the Journal of Strength and Conditioning Research (Mangine. 2016), appears to suggest that the lack of effect of exercise induced hormone elevations may have been misunderstood, too. In the conclusion of their study, Mangine et al. point out that the previously used "[t]raditional statistical measures do not adequately assess the relationships between multiple variables that exist across time" (Mangine. 2016). If hormones matter, the  exercise order  should matter, too because it can affect your hormones What's the Right Training 4 You? Hypertrophy Blueprints Fat Loss Support Blueprint Strength Training Blueprints Study: Over...

Tribulus terrestris extracts - While the boxing gloved protect a boxers fists from damage, the TT extracts may protect his muscle. Recent study yields surprising results and insights into the performance enhancing effects of TT and why it may have failed to work in previous studies. Yes, it's (a) not a rodent study, (b) published in a peer-reviewed journal, (c) not sponsored by a supplement company (but the Chinese government), and was (d) conducted not just with untrained and mostly sedentary or "recreational trained" human beings, but even with fifteen highly trained male boxers (national second-level athletes, 2–3 years of training) who were recruited from the boxing team of Shanghai University of Sport Affiliated School of Sports in China. This alone makes the latest study from the Shanghai University of Sport newsworthy. The fact that the scientists actually observed significant and practically effects when they 'fed' their subjects 1.25g of a standardize...

Poultry is high in tryptophan and so is spirulina, cod, soy beans, parmesan and pork. They all have higher tryptophan contents than turkey. So, it doesn't always have to be poultry ;-) As a SuppVersity  reader you know that "[n]utrition plays a key role in the maintenance of muscle and bone mass, and dietary protein deficiency has in particular been associated with catabolism of both muscle and bone tissue" (Dukes. 2015). You will also be aware that leucine and some other amino acids play a particularly important role in the accrual and maintenance of muscle mass. Until today, l-tryptophan, the amino acid the "happy neurotransmitter" serotonin is not among the usual suspects when it comes to building muscle. If the results of a recent study from the Georgia Regents Univ.  translate into practic-ally relevant research, this may change soon (Dukes. 2015). Learn more about amino acid and BCAA supplements at the SuppVersity Glutamine Helps W/ Diabetes...

Is myostatin relevant for mass monsters only, or for normal trainees, as well ? We all know the freakish images of myostatin negative animals. We all know about the heavily marketed, but scientifically not proven myostatin inhibitors. But do we also know that myostatin is actually a major inhibitor of skeletal muscle growth in the average trainee? I am not sure, but a recent study from the University of Padova  provides further evidence that the muscle hypertrophy break myostatin may in fact be what keeps you from making the same gains you saw, when you first hit the weights (Paoli. 2015). BFR and Hypoxia Training  may decrease myostatin (Laurentino. 2012). BFR, Cortisol & GH Responses BFR - Where are we now? Hypoxia + HIIT = Win? BFR for Injured Athletes Strength ⇧ | Size ⇩ w/ BFR Training & Living in Hypoxia In said study, Antonio Paoli et al. recruited 18 male volunteers, human movement science undergraduate students (age = 24.9 +/-...

If you want the latest in strength and conditioning research, today's SuppVersity article is for you! I am not sure if you are following belong to the readership of the Journal of Strength & Conditioning Research . As a SuppVersity reader you have yet read your share of analyses and interpretations of data from studies that have been published in this journal. Usually, only two to three articles per publication cycle make the SuppVersity Cut and are discussed at length, here at www.suppversity.com. For January 2015, I have decided to go take a different approach. I will present a broader range of articles and selected results to give you a better idea of what's going on this field of research. If you like this approach, let me know... who knows, maybe this is going to be the first in a new series of articles ;-) Are you looking for muscle builders ? Find inspiration in these articles: Tri- or Multi-Set Training for Body Recomp.? 1, 2, or 5 sets per Exercise? ...