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Cacao, Delicious + Ergogenic - Performance Up and Muscle Damage Down After 7d on 21g/d of Hershey's 100% Cacao

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Hershey's 100% Cacao, soon also available at your local GNC? If you look at the results of the study at hand, it does appear likely that a regular "food item" can compete with sign. more expensive sport supplements. From previous SuppVersity  articles you know that several studies have demonstrated the protective effects of cocoa consumption, due to its anti-inflammatory and antioxidant properties. From the news and my critical evaluations of the study results, you do yet also know that (a) regular chocolate lacks most of these beneficial effects and that the effects have (b) often been hilariously exaggerated in the laypress. Furthermore, studies that probe the efficacy of cacao or high cacao chocolate on exercise performance are, unlike studies on its anti-oxidant effects (e.g. Berry. 2010; Davison. 2012), something in-between "rare" and "quasi non-existent". In spite of its relatively small size (fifteen 15-18 year old soccer players), a rece...
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Is Hydrolized Whey, the New Way to Go? 12 Week Human Study Suggests: Yes, If Your Goal is to Ward Off Oxidative Damage. No, If You Want to Build Muscle & Lose Fat

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The typical soccer player is no longer a stick on muscular legs, these days. The sport has changed and so have the physiques of the players. I guess ever since I published the article "The Glucose Repartioning Effects of Isoleucine: Falsely Underappreciated BCAA and Its Dipeptides Maximize GLUT-4 Expression and Ramp Up Muscular Glucose Uptake" ( read it ) that discussed the beneficial effect of the small isoleucine peptides in hydrolized whey on glucose metabolism, some of you may have been wondering, whether theh previously sneered at even more insulinogenic fast-digesting, bad-tasting, highly-processed whey protein hydrolysates (WPHs) may not be an alternative, if not the better alternative to whey concentrates or isolates. Personally, I have always favored the "whole" over its individual parts, but the evidence that there is something special about WPH is accumulating. "So what kind of new evidence is accumulating here? " That being said, the...
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2-3g of β-hydroxy-β-methylbutyrate (HMB) Slam the Brake on Muscle Damage and Hit the Gas Paddle on Muscle Growth, Race Performance & Fat Loss in Elite Canoeists

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With their intense strength + endurance training in the pre-contest phase canoeists may be among those athletes who benefit most from the muscle protectant anti-catabolic advantage of HMB. It's funny how the leucine metabolite β-hydroxy-β-methylbutyrate (HMB) disappeared into oblivion in the early 2000s, only to rise like Phoenix from the ashes, now that the 21st century is in its teenage years (Thomson. 2009; Wilson. 2013a,b) From previous SuppVersity news ( read more about HMB), you know that β-hydroxy-β-methylbutyrate has slightly less pronounced anabolic, yet better anti-catabolic effects than its precursor leucine. You may also remember that many of the studies with beneficial outcome have been conducted on elderly or sick subjects (e.g. May. 2002; Vukovich. 2001) and that these studies showed (more or less across the board) favorable effects that could not be replicated in younger and/or trained subjects (e.g. Slater. 2001). Now, despite the fact that it seems logical...
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HMB Supplementation: Pre- or Pre- and Post-Workout? Anti- or Pro-Inflammatory? MA Thesis Offers Food for Thought

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Supplement facts: "Is as potent as the weak androgen Oxmethalone aka Anavar !" If that's how you advertise an expensive dietary supplement that tastes like poison, you better make sure your product delivers. For HMB the supplement companies must have overlooked that their clientele is in no way similar to the elderly subjects from their references with their protein deficient diets... the result? An epic fail for both the consumers who felt ripped off and the producers who probably expected this to be a long-term investment! HMB was once hailed to be as effective as a "weak" androgen such as Anavar . No wonder that dozens of consumers were pretty  disappointed, when they added it on top of their already protein and, at that times more or less coincidentally, leucine-laden diets and saw... nothing. Well, at least no gains that would even remotely remind anyone of Oxymetholone . With no costumer being interest to pay the extra bucks for the (at that time stil...
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High and Low Dose BCAA Supplementation Have Minimal, Non-Significant Effects on Markers of Muscle Damage 24h and 48h Post Heavy Resistance Training

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Image 1: Cover of the September issue of the International Journal of Wrestling Science - don't tell me you don't have a subscription, yet! I don't know about you, but I feel that it's quite interesting to look at the highly heterogeneous dosage suggestions on the labels of the ever-increasing number of BCAA supplements on the market. Interestingly, almost every producer claims in his "non FDA-approved" statements that his supplement contains "scientifically supported" or "clinically validated" amounts of branch-chained amino acids in the "optimal" (whatever that may be) ratio of 2:1:1, 3:1:1, 4:1:1, 8:1:1, ... and all the other variations that appear to be limited only by the patent applications and lawyers of the financially more potent players in the business. From a scientific perspective, however, this "optimal" amount has still to be elucidated - at least to my knowledge, no respectable scientist has yet claim...
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No Influence of Rest Between Sets on Creatine Kinase and Lactate Levels

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Probably, you would assume that the reduction of rest in between sets from 3 minutes to 60 seconds would have an effect if not on creatine kinase, then at least on lactate levels. A recent study published in The Journal of Strength and Conditioning Research refutes this common-sense assumption ( Machado. 2010 ): Each session consisted of 4 sets of 10 repetitions with 10 repetition maximum loads for the chest press, pullover, biceps curl, triceps extension, leg extension, and prone leg curl. The sessions differed only in the length of the rest interval between sets and exercises, specifically: 60, 90, 120, 180 seconds. S erum CK and LDH were significantly (p < 0.05) elevated 24-72 hours after each session, with no significant differences between rest intervals (p = 0.94 and p = 0.99, respectively). The mechanical stress imposed by the 4 resistance exercise sessions invoked similar damage to the muscle fibers independent of the rest interval between sets. Since the exact r...
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Whey Protein Isolate Increases Strength Gains over Carbohydrate Control

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Regular readers of the SuppVersity, won't be surprised to hear that Cooke et al. ( Cooke. 2010 ) found that supplementing a group of 17 previously untrained participants (23 +/- 5 yr, 180 +/- 6 cm, 80 +/- 11 kg) with a) whey protein isolate (WPH; n=9) or b) carbohydrate (CHO; n=8) at 1.5 g/kg.bw/day supplement (~30 g consumed immediately, and then once with breakfast, lunch, in the afternoon and after the evening meal) for 14 days resulted in a significant positive effect on exercise recovery and plasma creatine kinase and lactate dehydrogenase (LDH) levels: Figure 1: Strength development in a) whey and b) carbohydrate groups. ( Cooke. 2010 ) Isometric knee extension strength was significantly higher following WPH supplementation 3 (P<0.05) and 7 (P<0.01) days into recovery from exercise-induced muscle damage compared to CHO supplementation. In addition, strong tendencies for higher isokinetic forces (extension and flexion) were observed during the recovery p...
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