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True or False? 'If you Don't Eat Carbs After Your Workout, Sleep Fasted, Train on Empty You Build New Mitochondria'

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Going to raid the fridge? No, you better don't do this the night after a workout. Myth says: Going to bed glycogen depleted will boost mitochondrial biogenesis - true of false? In a world, where "tried and proven" is considered "mediocre, boring and ineffective" by many, self-proclaimed fitness experts have to become very creative to get the attention of a large audience. Next to several interesting and in some cases even promising training routines, the need to be creative also produces very dubitable recommendations, like "If you Don't Eat Carbs After Your Workout, This Will Turn You into a Fat Burning Machine!" As any good myth, the "no carbs after your workout"-myth can be supported by cherry picking studies and ignoring the missing real-world implications of their results. Do you have to worry about fasting when your're dieting!? Breakfast and Circadian Rhythm Does Meal Timing Matter? Habits Determine Effects o...
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Sodium Bicarbonate (NaHCO3) Increases PGC1-A & Speeds Up Mitochondrial Adaptation - HIIT + Bicarb = Perfect Match

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Study suggests, significant increases in mitochondrial builder PGC1-a with HIIT + bicarbonate If this is not your first visit to the SuppVersity , I am confident you've read about the ergogenic effects of sodium bicarbonate aka baking soda before. If you haven't here is the short version: Sodium bicarbonate will act as a systemic acid buffer during workouts. That's in contrast to beta-alanine which works exclusively in the muscle, but has very similar, in some studies albeit significantly more pronounced and first and foremost acute beneficial effects on exercise performance. No loading, no waiting, no hoping. You simply wash down 20g of bicarbonate (better 0.3g/kg body weight) before the race of your life and - as long as your tummy can stomach it - see / feel the benefits during the race. You can learn more about bicarbonate and pH-buffers at the SuppVersity The Hazards of Acidosis Build Bigger Legs W/ Bicarbonate HIIT it Hard W/ NaCHO3 Creatine ...
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Build a Bigger Mitochondrial Engine and Double Your Endurance With Chitooligosaccharides! Glucosamine Mix from Chitosan Acts on Sirt1 & AMPK, Similar to Resveratrol

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Figure 1: Glucosamine composition of the chitooligosaccharide used in the study (data adapted from Jeong. 2012). Usually I try to avoid this term, as it seems to imply that there is, or at least soon will be a pill that would allow you to stay the lazy bastard you are now and still make it into your old age, healthy lean, attractive and vigorous, but in this case the word "exercise mimetic" is unquestionably what describes the effects of 6 weeks of oral supplementation with chitooligosaccharide described in a recently published paper by scientists from the Amorepacific Corporation Research & Development Center and the Kyung Hee University in South Korea best. I have to give props to my friend Carl Lanore the voice (and brain) of Super Human Radio who shot me an email on this issue, yesterday. A brief glance at the full-text was enough to realize that Carl who likes to pretend he was the idiomatic "blind man" with no scientific degree (I could hardly c...
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Fat Content Per Energy Drink 0g, Body Fat Gain Per Energy Drink 18g! Human Trial Confirms: +1kg of Body Fat in 4 Weeks From Less than 2x Energy Drinks per Day!

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Image 1 (NYC Dept. of Health & Mental Hygiene): The words on this poster from a 2009 campaign in the NY subway must be taken literally! There is a reason for me to always begin my "dietary advice" with the statement "there is NO WAY that you ever again drink any soft, energy drinks or fruit juices on a daily basis". And though I would not have needed a study to confirm skipping, lemonade, coke & co is one of the simplest, for many people yet not easiest steps to a healthier and leaner physique, I must admit that I was pretty surprised how rapid both your health and body composition deteriorate, once you reintroduce this junk into your diet. +1kg of pure body fat in 4 weeks, that was the amount of weight the 11 healthy men and women in a recently published study by scientists from the UK, Italy and the US gained within just 4 weeks in the course of which they drank on average two more or less tasty Lucozade Energy drinks per day (Sartor. 2012). Fat co...
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Dietary Fiber - Friend or Foe? Addition of Hydroxpropyl-Methylcellulose, a Non-Fermentable Viscous Fiber, to Standard(!) Rodent Chow Reduces Fat Gain by -22%

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Image 1: Just as about everything, these days, you can buy the semisynthetic non-fermentable viscous fiber Hydroxpropyl-Methylcellulose pound-wise from China - this is probably also where the producers of the junk food you hopefully are not eating get their E464 from ;-) If the health and fitness community on the Internet was a battlefield (personally, I sometimes think it is ;-) one of the ongoing skirmishes would certainly be fought over the question whether the deliberate ingestion of great amounts of dietary fiber was a good or rather a bad thing. I must admit that I have not really made up my mind on the benefits and caveats of increasing or decreasing your fiber intake, partly because the available science appears to be quite inconclusive. This, obviously does not hinder the "ANTI faction" in the fitness and nutrition world to add "fiber" as the 1001 item on their never-ending list of ultimate dietary evils. My gut feeling does yet tells me this has more ...
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Further Evidence Against Anti-Oxidant Supplementation: Vitamin E + Alpha Lipoic Acid Reduce Skeletal Muscle Mitochondrial Biogenesis

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Mass media and supplement companies will make you believe: " It is all about anti-oxidants " - Well, making money these days may in fact be all about anti-oxidants, but at least for athletes supplementing exogenous anti-oxidants may not be so wise as their producers would have us believe. Yet another recent study on the "beneficial" effects of anti-oxidants on reactive oxygen specimen (ROS) found that, at least for athletes blocking natural increases in ROS may also inhibit the intended adaptive responses: Consistent with augmentation of skeletal muscle mitochondrial biogenesis and antioxidant defenses, following training there were significant increases in PGC-1α mRNA and protein, COX IV and cytochrome C protein abundance, citrate synthase activity, Nfe2l2 and SOD2 protein (P<0.05). Antioxidant supplementation reduced PGC-1α mRNA, PGC-1α and COX IV protein, and citrate synthase enzyme activity (P<0.05) in both sedentary and exercise-trained rats. In...
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