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Endurance Training ↔ Overtraining & Muscle Loss? Run to Exhaustion & Sympathetic, Medium Intensity Steady State & Parasympathetic, HIIT-Like Training & No Overtraining

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HIIT-like 400m sprinting is exhausting, but unlike running to exhaustion and medium intensity steady state cardio it's not going to mess up your nervous system. Not one but two recent studies confirm what many of us have experienced first hand: Endurance training - specifically during a cut - is a double-edged sword. On the one hand, it's a neat way to augment the energy deficit, when you're dieting and maintain in a eucaloric state, when you're not. On the other hand, however, even moderate endurance training can alter the sympathetic and parasympathetic balance and thus create an imbalance that is characteristic of any form of overtraining. Speaking of overtraining: As a SuppVersity reader you should actually be aware of the fact that scientists distinguish two different types of overtraining : Sympathetic and parasympathetic overtraining You can learn more about HIIT , which appears to be less overtraining prone than MISS. Never Train To Burn Calories! ...
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Are You Overtraining? Two Scientifically Proven Methods to Test Yourself - Method 2: ABEL Sport Test. Plus: 54 Item Questionnaire + 8 Additional Clues to Identify Overtraining

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Theoretically it's already available for everyone. Costs are yet not the only thing you should keep in mind before you buy into Knight Scientific's overtraining analysis system I've got plenty of positive, skeptic and euphoric feedback in response to last week's first installment of this two-part series on "proven" methods to test for overtraining syndrome (OTS). Before I tackle method number two in today's second installment, I do thus want to briefly remind you that the HRV method is not going to work, when you are chronically overtrained, already. It's also questionable, whether it will be able to identify parasympathetic overtraining syndrome (POTS). The latter is associated with marked decreases , not increases in the ratio of high / low frequency component (Portier. 2001). In people who train intense and with a high volume this effect can even mask the early increase in sympathetic tone and would thus render the HRV method basically useles...
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Dietary Zinc & Copper Improve Glucose & Lipid Metabolism. High Cortisol Amplitudes Counter Belly Fat. Hypoxic Hearts Love Creatine + Ribose. Apples Counter Cancer & Obesity

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I guess this is about as close as we have hitherto gotten to understand why we got fat. Wrt to the hilarious pace at which we got fat and are still getting fatter, we are much better informed though. After you've learned about the general importance of exercise for your health and a couple of tweaks that may or, as in the case of sugary "energy drink", may not help you maximize the benefits and performance gains on Saturday . The focus of today's SuppVersity article is on the results of non-exercise related studies that highlight non-exercise related confounders of your health. Before we get to the actual news, I would yet like to invite all of you to take a look back at the increasingly obese history of the US... I suppose those of you who have not yet seen the link on my Facebook wall, will enjoy the animated obesity map in the Atlantic article from April 11 . I mean, even if we still don't have anything but over-simplistic cookie-cutter "explanatio...
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Science Round-Up 2nds: Intra-/Post Workout Stims, Carbs & Protein and Their Effects on Performance, Hydration, GH, Cortisol, Testosterone & Fatty Acid Oxidation

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As mentioned on yesterday's show, small 100kcal packets are as much of a problem as large dinner plates and XXL meals (data based on Coelho do Vale. 2008) I want to start today's Seconds with a question: How did you like that Carl and I did not rush through the news-lineup as it was the case in previous episodes, but simply took our time to discuss the topics in depth an breadth, yesterday ? Personally, I believe that this is much better than the accumulation of "buzzword" the show had become in the previous weeks due to my "study hunter and gatherer" drive - or, in other words, the mere mass of studies I wanted to pack into the show and Carl's desperate effort to cover them all. Would you agree? And what other changes / improvements would you like to see in the future? We are open for constructive criticism. You can't improve your game without it. Let's get to what did not fit into the show, then ... The net result of the spending mo...
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On Short Notice: Teas & Prostate, Metformin & Amenorrhea, Stevia & High, Omega-3 & Low Cortisol, Aminos & Weight Control, Nordic Hamstring Exercise & 20% More Power!

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Image 1: This would be a case where metformin probably won't help you to get your menses back - unless this is just one of your "yous" and you are taking high doses of anti-psychotics, of course. In view of the fact that I have piled up way more " On Short Notice " items than I can possibly squeeze into one installment, today's news on the right tea (green or black) for prostate cancer , the purported anti-obesity effects of leucine and alanine , which turn out to be inferior to those of whole protein, the anti-amenorrhea and weight loss effects of metformin in women on anti-schizophrenic drug and how this relates to PCOS, the surprising N=1 cortisol-raising, high blood pressure and water retaining effects of stevia , the stress and weight loss reducing effects of omega-3s and high DHA levels in the brain , and an effective yet rarely used hamstring exercise, the "Nordic hamstring exercise" , will be complemented by another installment of ...
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Putting Carbs to Good Use: Meta-Review Reports Ergogenic Effect of Carbohydrates in Endurance Athletes

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One of the leitmotifs, many of my posts here at the SuppVersity share, is the idea that (almost) everything works for someone. From the feedback I am receiving, from the crowd this blog is attracting, I gather that my general advice against high carbohydrate intake is (as human as that may be) often misinterpreted as "carbs are evil, beware of all carbs"! For the average pizza eating fast-food junkie, this certainly is an adequate message, because even if he believes that carbs are the root of all disease, without a MAJOR change in his dietary habits (I am not talking of ordering the normal, instead of the super size menu at McDonalds, here) he will probably still get way more carbs out of his diet than it would fit his sedentary lifestyle. If, however you are an athlete or avid gym-goer you may probably already start to notice that following what you took to be a one-solution-fits-it-all recommendation lead to performance decreases, laziness, brainfog, lack of sexual desi...
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