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AGEs: Where do You Find (>500 Foods), How do You Avoid (a Dozen Tips) Them? And Why Should You Even Care?

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100g fried bacon contains record-breaking 91,677 kU of AGEs. If you microwave it instead, you reduce the AGE concentration (and its taste) by ~90%! Learn more about the complex relationship between food, type, processing, AGEs and your health... "AGEs kill!" That's the message many headlines of mainstream science-news outlets have been sending over the last 2-3 decades - headlines that are usually based on observational studies. Most of them will then discuss epidemiological data, commonly ignoring that the very same food groups that are most likely to contain significant amounts of advanced glycation end products will also contribute to metabolic disturbances, which, in turn, increase the endogenous production of AGEs... So, is the answer your usual "just eat healthily"? Don't worry I am going to go beyond that recommendation in today's SuppVersity  article, but I would say: eating a minimally processed whole foods diet, should be the basis of ...
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Creatine Non-Responder? Age+Meat Intake - Determinants of Creatine's Effect on PCr (±200%) + Probably Performance

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Vegetarian strength athletes belong to the group of people who will probably benefit most from creatine supplementation. Their young, meat-eating peers, on the other hand, may well turn out to be non-responders, because they see highly individual, but overall only non-significant increases in phosphocreatine. It has been a while since I published the last creatine article ("Dubious Effects of Creatine on Markers of CNS Adaptation and Heart Health in "Bodybuilders" - Reason to Be Afraid?" | read it ); the last time that I addressed the issue of "creatine non-responders", i.e. reasons why people simply don't seem to benefit from creatine supplementation has been published in 2014, already, when I presented the results of a study suggesting that it's not a high dietary creatine intake from meat that makes the difference ( learn more ). Needless to say, meat still made it on the list of possible determinants of the individual performance increase...
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Protein Supplements or Dietary Protein? What's the Better Muscle Protector in Exercising Older Individuals on a Diet?

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Can drinking protein shakes outperform dietary protein when it comes to protecting aged muscle from diet induced catabolism? Find out... Strategies to enhance weight loss with a high fat-to-lean ratio in overweight/obese older adults are important since lean loss could exacerbate sarcopenia, the loss of lean muscle mass with all its negative consequences on the ability to keep the weight off and manage ones everyday life. In a recent study researchers from the McMaster University were able to show that both, resistance training and the provision of extra protein in form of either dietary proteins or a ready-to-drink whey protein micelle (WPM) beverage minimize the loss of lean mass in older men  (66 ± 4 y, 31 ± 5 kg/m²) on an energy restricted diet, but one works slightly better than the other. You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat l...
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No Soy for Your (Grand-)Parents! Soy Blunts Strength Gains in 12-Week Resistance Training Study - Avg. Gains Approx. 30% Lower Than in Both Dairy and No Protein Group!

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In view of  the anti-strength effects observed in the study at hand: It's almost sarcastic that many of the proteins that are specifically marketed to older men and women contain soy protein. While most of you are probably interested in studies on young, resistance trained individuals, studies in older individuals is - and even I have to admit that - significantly more relevant. Why? Well, the world's population is aging, with the number of people over 60 yr expected to more than double from 841 million in 2012 to more than 2 billion in 2050. That's a development that brings profound implications for many aspects of life. One of the most visible signs of aging is the loss of skeletal muscle mass and strength, which leads to decrements in physical function and may predispose to disability (Kooman. 2009). As Thomson et al. point out in their latest paper it is thus "important to develop strategies that promote maintenance of lean tissue mass, strength and physical ...
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Exercise Quickie: HIIT as 24h+ Muscle Builder for the Elderly | Caffeine Without Ergogenic Effects on Biceps Curls

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Caffeine won't do the "last rep" for ya. Time for a brief review of the latest exercise and supplementation science in the SuppVersity Short News . You can see an overview of all previous articles in an RSS feed here . This time you can take a look at the surprisingly lasting pro-anabolic effects of HIIT as measured by skeletal muscle protein synthesis in the elderly and the similarly surprising finding that caffeine - even if it's consumed in significant doses before a workout - will not have you curl an extra pound on either barbell or dumbbell curls. Read more short news at the SuppVersity Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed Exercise Supplementation Quickie Exercise Research Uptake Jan 12, 2015 Read the Latest Ex. Science Update 27% increase in protein synthesis even 24h after HIIT exercise in the elderly - Resistance exercise (RE) and aerobic exercise are...
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