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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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Shock Your Calves to Grow Stronger & Recover Faster: $650 EMS Device Works. Is it Really Worth the Money?

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You will have heard about "calf shocker" routines, but would you have imagined that it takes electro shocks? I don't know how often I've been writing about the truth and fallacy of the good old saying "no pain, no gain", here at the SuppVersity . And while it certainly has its merit for the faint-hearted, the notion that "pain" will entail "gain" is fallacious, also because it suggests that allowing for adequate recovery would be inferior to digging a deep black "hole of pain" ( suggested read : " The SuppVersity Athlete's Triad Series "). And while I know that you know that this ain't the way to go, I am also honest enough to admit that I often catch myself pondering the incorporation of intensity techniques, additional exercises or some fat burning minutes of HIIT, but rarely thinks about the undeniable benefits of things like the hot baths for pre-regeneration and other means to speed up recovery ( le...
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Antioxidants For Lazy Rodents: Alpha Lipoic Acid + CoQ10 + Vitamin E Work Mitochondrial Wonders On Untrained Female Mice... And ONLY On Untrained Female Mice!

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ACE!? Are alpha lipoic acid, coQ10 and vitamin E good for them or not? With all the bad press on anti-oxidants, you could actually get the impression that performance and longevity should be a function of the amount of oxidative stress you're exposed to. Despite the fact that this hypothesis may have it's merit, the "True or False" item on the negative side effects of eccentric training should probably have reminded you that keeping a balance between the constant oxidative assault from our environment (in the broadest sense) on the one hand and our bodies' continuously evolving defense system is what we should actually be aiming for. Whether or not we will benefit from an increase in exogenous anti-oxidants like vitamins, will therefore always depend on both the stressor and the state and performance of our anti-oxidant defense system. A recent paper that has just been published in the peer-reviewed online journal PLOS-ONE does actually appear to confirm...
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Science Round-Up Seconds: Optimal Health & Fitness Best Promoted W/ Intense Exercise. News on PUFAs & Thyroid Metabolism. Manganese the Anti-Sugar Glue Mineral!?

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There may be a hitherto overlooked "enzymatic connection" between low thyroid function (spec. "low T3 syndrome" or starvation-/overtraining-induced reductions in thyroid levels) and "insufficient" levels of the long-chain varieties of both , omega-3 (EPA, DHA), as well as omega-6 (GLA, ARA) fatty acids. I must admit that Carl & I did much to my own surprise cover more ground than I thought we would - and that despite his lengthy rant about the FDA ;-) That said, there is still enough for a second serving, aka the " Seconds " , featuring news like: The optimal exercise for health and fitness is intense - SuppVersity readers & Superhuman Radio listeners knew it all along, the comfort zone won't enforce adaptation PUFAs and the thyroid - insufficient conversion of LA and ALA with low T3 levels; probably also relevant everyone who enjoys starvation and overtraining Manganese an anti-sugar glue mineral - study shows manganese p...
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The IGF-1 Promoting, Myostatin Reducing, Muscle Building Effects of PGC-1 α-4: What It Does and Why Doing Cardio Before Weights Appears to Promote It's Expression

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Warning: Reading this article won't make you look like Phil Heath over night. As announced yesterday , I am about to get back to the study on PGC-1 alpha-4, the protein Carl Lanore and I talked about in the last installment of the SuppVersity Science Round-Up on Thursday. Since I am not going to simply repeat everything I already said during the show here, I suggest you download the podcast and listen to it before you read this article. Thus you would have a basic understanding of what the Ruas' study is all about and can class the additional information this article is going to provide with the stuff you've heard on Super Human Radio . If you don't have the time or are just sitting in the office, where listening to a radio show is not really an option, I would guess that those of you who have been around on the SuppVersity for some time now, should be able to connect the dots on their own. PGC-1 alpha-4 the missing link between myostatin, IGF-1, hypertrophy a...
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