SuppVersity - Nutrition and Exercise Science for Everyone

I have to admit, I cannot answer the question about the effects of muscle damage on glycemia once and for all, but for the average workout, it's probably irrelevant and the overall effect beneficial. While I have to admit that I do not know in which of the roughly 2300 published articles I have referred to the studies by Asp et al. (1995), I do  know that a new study from the  Tatung Institute of Technology and the  Department of Sports Sciences at the University of Taipei  (Ho 2016) shows that the experimentally verified reduction in GLUT-4 expression in isolated human skeletal muscle cells probably  lacks practical relevance. The reason that I write "probably", is that we do now have one study that suggests beneficial (Ho 2016) and one that found detrimental effects (Asp 1995) - and a couple of reasons why neither of the studies is fully convincing. One important determinant of your 24h insulin levels is your meal frequency : Grazin' Bad For the Ob...

Air- or deep-frying, what's healthier? For most people that's not even a real question... rightly so?  "That's even a question?" I know, I know... With the health aura surrounding air frying it appears to be hilarious to even base a complete episode of SuppVersity | True or False  on the question whether air frying is in fact so much healthier than deep frying, but listen up: a recent study from the University of Porto  says that "most chemical parameters were similar on both frying processes, including [pro-carcinogenic]  acrylamide content" (Santos 2017). Can it really be that the air frying devices are another overhyped kitchen device you don't really need? Lean more about frying & co at the SuppVersity The Quest for the Optimal Frying Oil MUFA Modulates Gut Bacteria → Weight Loss Taste of Olive Oil Heals - Flavor's Enough! GMO Soybean Oil Proven to Be Pro-Inflammatory "Pimp My Olive Oil" - W/ Extra Antio...

No deadlifts in Nóbrega's training to failure study and + there are other issues w/ the "one-legged leg extension, only"-design. Be honest, even though you may know that there's no convincing evidence of the superiority of training to failure, doing pyramid sets and/or drop-sets for increased size and strength your gut says: "Bro, that feels so damn challenging. It's got to work!" That's not you? Well, I guess you will nevertheless be interested, whether the latest studies by Nóbrega et al. (training to failure | this part of the article) and Angleri et al. (pyramid and drop-sets | read about it in part 2 of the article ) prove your gut feeling wrong, once and for all. Don't fool yourselves, there is no single best workout for the rest of 'us life --  periodize ! 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 Weeks W/ Periodization Detr...

With high protein diets often being falsely equated with misguided varieties of keto diets where you eat nothing but sausages and bacon, the public jumps at 'news' like "A new study suggests there's a downside to all that protein" ( time.com ) and ignores that high protein dieters like you and me limit the amounts of these foods and eat way more veggies and fruits than Mr. Average is often forgotten in the debate. You will probably remember the headlines: "It’s Time to Rethink High-Protein Diets for Weight Loss" ( time.com ). Now, that the notion that an increased protein intake can help you shed body fat by increasing your satiety, reducing your cravings and improving the ratio of lean-to-fat-mass you will lose while dieting is finally becoming common knowledge (Leidy. 2007; Mettler, 2010), the impact of biased reporting on studies such as Smith, et al. (2016) could become a public health problem of its own. That's a daring hypothesis, I know,...

You could use this exercise to deplete your glycogen levels before "cardio". The title alone will be considered an atrocity by Taubes' evangelists: "High-CHO diet increases post-exercise oxygen consumption after a supramaximal exercise bout" (Ferreira. 2016 | title of the paper in the Brazilian Journal of Medical and Biological Research ). I mean, more carbs = lower fat oxidation, that's what they've been told for years. And in fact, the title says "after a supramaximal exercise bout" and thus appears to leave enough room for the low-carb run to still burn significantly more total fat. Unfortunately (for Taubes and co.), though, that's not the case. Looking for more cutting edge exercise and supplementation science? Vitargo, Red Bull, Creatine & More | ISSN'15 #1 Pump Supps & Synephrine & X | ISSN'15 #2 High Protein, Body Comp & X | ISSN'15 #3 Keto Diet Re- search Update | ISSN'15 #4 The ...