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3.8 vs. 2.3 g/kg Protein + Exercise to Improve Body Comp. | Digestive Enzymes to Pimp Vegan Proteins | High Protein vs. MUFA Meals for GLP1 | ISSN Research Review '15 #3

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"If some is good, more is better!" Unfortunately, this simple maxime does rarely apply when it comes to the physiological response to certain foods and/or supplements. For protein, however, it appears as if the relation holds - at least as long as protein does not become the only energy source in your diet. I guess by now I can simply skip the lengthy introduction telling you about how I didn't want to cherry pick only three out of more than twenty newsworthy studies that were presented at the  Twelfth International Society of Sports Nutrition (ISSN) Conference and Expo in 2015, when I started writing this series right ( click here if you have missed the previous articles)? Well, that's good because it leaves more room for a brief preview of the studies I am about to discuss in today's third serving of the SuppVersity ISSN Research Review 2015  - studies that are all related (in one way or another) to increased protein intake. Either in overweight or obese...
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Study Comparing Whey & Pea Protein Finds Superior Gains in Sleeve Size W/ Pea, But the Results May be Misleading

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One study wouldn't be enough to prove that pea is superior to whey as muscle builder, anyways. In a recent study, French scientist investigated the effects of two types of protein supplementation on muscle thickness and strength in 161 moderate physically active (2–6 hours per week) male participants (mean age 22 years). More specifically, the scientists compared the effects of vegetable Pea protein (NUTRALYS®) vs. Whey protein and Placebo on biceps brachii muscle thickness and strength after a 12-week resistance training program. And as the headline already reveals: The pea protein had the upper hand, when it comes to biceps brachii size, but the way the gains were measured and superior strength gains in the whey group raise questions about whether the results of this study are practically relevant - meaning you have to switch from whey to pea. You can learn more about protein intake at the SuppVersity Protein Timing DOES Matter! 5x More Than the FDA Allows! Pro...
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DS Craze - An Obituary Notice From the Lab: Highly Variable Amounts of "Amphetamine-Like" Compounds in DS Craze & Gaspari's Detonate. Plus: Phenetylalamine in MP's Assault

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2013's fitness craze was about Craze Let me first get this straight: I have no intention whatsoever to comment on the reasons of the "amphetamine contamination" of Driven Sport's flagship pre-workout product Craze - I'll leave that to better informed gossipers. I guess, I would even have let the whole issue rest forever, if Mahmoud A. ElSohly and Waseem Gul hadn't published a peer-reviewed paper earlier this week that contains much more information than the previous short lab report ElSohly sent back to his clients over at Thermolife who had commissioned his lab to test a sample of DS Craze for amphetamines and decided that it was in everyone's best interest to publicize the results immediately. Craze is not alone, Detonate & Assault join the party - but you already knew that, right? The paper was published under advanced access in the Journal of Analytical Toxicology on December, 15 and the main result, i.e. the fact that the resear...
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Branched Chain Amino Magic: Study Takes Another Step Towards a Better Understanding of the Anabolic & Anticatabolic Effects of BCAAs and Their Essential Cousins

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Image 1: Without the other essential amino acids (EAAs), the branched chain amino acids, leucine, isoleucine and valine (BCAAs) have nothing to "build" your muscle from ;-) Usually, I do not get very excited, when I hit upon another study into the "protein-synthetic response" that is triggered by the ingestion of branched chain amino acids (BCAAs). I mean, let's be honest... we all know that their ingestion will trigger the phosphorylation of the mammalian target of rapamycin and thusly increase protein synthesis , so why would we need another study where instead of a 17.5% increase in protein synthesis, we would see a 18.3% increase? Actually, we don't... the data Marcus Borgenvik, William Apró and Eva Blomstrand from the  Åstrand Laboratory, Swedish School of Sport and Health Sciences and the Karolinska Institutet , in Stockholm, Sweden ( Borgenvik. 2011 ), collected goes yet well beyond what we have seen in most of the previous studies and is thus we...
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