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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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Research Update: Do NSAIDs Augment or Impair Exercise Induced Hypertrophy & Strength Gains in Young and Old?

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Are you young and healthy? Then, high-dose NSAIDs may ruin your quad-gainz. If you browse the SuppVersity   Archive , you will find that NSAIDs, i.e. Non-Steroid(=not based on cortisone)-Anti-inflammatory-Drugs like aspirin, celecoxib, diclofenac, ibuprofen, or indomethacin, are not as bad as the bros in the locker-room may have told you. In fact, a relatively recent study by Mackey et al. (2016) observed  beneficial effects on muscle repair in young men . And an even more positive image of NSAIDs emerges if you read Trappe et al.'s 2016 study in which they observed significant increases in muscle gains in older trainees. Read about exercise- and nutrition-related studies in the SuppVersity Short News Alcohol, Microbes & International Chest Day Will Cooking Ruin the N3s in Your Fish? Learn What's Really Driving Your Gains HbA1c, Bone Health, BFR & More | Jan'17 TeaCrine®, ALA, Tribulus, Cordy-ceps, Sesamin... The Latest Fiber & ...
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Each +30 Min/d of Physical Activity Reduce HbA1c by 11%, Protein + CHO Maintain Bone Mass, Overlooked Benefits of BFR, New Marker of Overtraining - Jan '17 Science Update

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  This is what the Jan '17 Science Update has to offer? -11% HbA1c reduction per 30 minutes activity, new benefits of blood flow restricted tr., the bone protective effect of immediate post-workout whey plus carb ingestion, and a new overtraining gauge... It's almost, February... almost and that's why today's SuppVersity article still qualifies as a January '17 research update. One that is based on the latest (ahead of print) papers from the peer-reviewed journal "Medicine & Science in Sports & Exercise" - papers about the large impact of short bouts of moderate-to-vigorous physical activity (MVPA) on the messed up glucose management of people with an increased T2DM risk, the bone-preserving effects of a mix of whey and dextrose and how this effect depends on timing, the belated and thus overlooked beneficial effects of blood flow restriction on muscular rapid force development and, last but not least, a potential new marker of overreaching...
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Overtrained or in the Zone? Tests & Analyses of Samples of Athletes' Saliva Shall Help Determine Objective Criteria

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Could something as simple as a saliva test tell you if you or your clients are overtraining? I mean, common sense would dictate that cortisol, free T and IL-6 should tell us something. Salivary testosterone, cortisol, and interleukin-6, those are the three parameters Travis Anderson and colleagues had on their list of candidates when they conducted their latest study at the University of North Carolina  (Anderson. 2016). As you will remember from previous articles I wrote about overtraining. The only decently reliable method of seeing it coming is to assess you heart rate variability. On the other hand, athletes who are complaining of general fatigue and decreasing performances in the latter phase of their overtraining, when the symptoms become often almost unbearable, will also show high cortisol, low free testosterone and increased IL-6 levels. If you want to mess with your cortisol rhythm overtraining is exactly what you "need"! Heart Rate Variability (HRV) ...
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DOMS - Delayed Onset Muscle Soreness: No Pain, No Gain? Is DOMS Necessary to Build Muscle?

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Are stretch, tear and DOMS what makes concentration curls an effective biceps builder? Can we use the soreness as a gauge for the efficiency of our training? An article by Alex Leaf (CPT) In last Sunday's first installment of our discussion on delayed onset muscle soreness (DOMS), we looked at what causes DOMS as well as treatment methods and supplements for relieving its symptoms. This led us to today’s big question:  Is DOMS necessary for muscular adaptations to exercise? No pain, no gain, right? Before we can discern whether DOMS may benefit muscle growth, we need to look at what muscle growth is and what causes it, so that we may see if DOMS is in fact a piece of the puzzle. Taking a Second Look at Muscular Hypertrophy During muscle fiber hypertrophy, contractile proteins proliferate, and the muscle fibers enlarge to support this growth (Vierck. 2000). While there are many factors regulating this process, from gene expression to hormones and other growth factors...
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