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Eating Your Largest Meal for Lunch, Instead of Dinner May Have Real World Weight Loss & Health Benefits | Guest Post

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You better super-size that lunch box if you plan to enjoy the scientifically suggested health and body weight benefits of getting the lion's share of your energy intake at lunch, instead of dinner [15%, 50%, 15% + 15% (ideally) healthy snacks]. This is one of the rare occasions when SuppVersity  articles need an introduction before the introduction. Why's that? Well, in contrast to 99.9% of the other 2280 SuppVersity articles the following text wasn't written by myself, but by my good friend Alex Leaf. How's that? Well, as Alex is going to point out in the next paragraph. He was the one who spotted the latest "meal timing" study and I thought that Alex's at least as qualified as I am. He's, after all, an important contributor to the Examine Research Digest (always the articles that need the least editing ;-) and a registered general and sports nutritionist with his own business , while I am just... well, a physicist. "So why don't you l...
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Is Nonceliac Gluten Sensitivity Legit? A Review of the Latest Scientific Evidence on NCGS by Alex Leaf (Guestpost)

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Is it scientifically warranted to caution against the consumption of gluten? A couple weeks ago a paper was published that made headlines on several news outlets, including (of course) some paleo blogs (Di Sabatino. 2015). They all pretty much screamed that nonceliac gluten sensitivity (NCGS) was real in a “See! I told you so!” kind of way. Unfortunately it appears that most of them couldn’t make it past the abstract, so let’s start over. NCGS is the term used to describe people who show intestinal and extraintestinal symptoms in response to consuming gluten, despite not having celiac disease or a wheat allergy. You can learn more about the gut & your health at the SuppVersity Fiber for Female Fat Loss Sweeteners & Your Gut Foods, Not Ma- cros for the Gut Lactulose For Gut & Health Probiotics Don't Cut Body Fat The Macrobiotic MaPi2.0 Diet Public awareness of this condition is growing rapidly thanks to the numerous online forums and media ...
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Resting Done Right: Passive Rest or Active Recovery to Get the Most Out Of Your Workouts? Plus: How Do They Work?

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Passive rest can be really enjoyable, but is it as productive? An article by Alex Leaf (CPT) In a typical training day, you may spend an hour in the gym training. Probably, you won't spend that whole hour pounding away at one muscle. Instead, you may focus on two or three muscle groups or perhaps even full-body with the burning desire to elicit a growth response that will take you one rep closer to your goals. From this perspective, the time you spend not training those muscles can be thought of as recovery time, and muscles need plenty of that. In fact, MacDougall, et al. (1995) found that muscle protein synthesis increases rapidly following resistance training (12 sets of 6- to 12-RM) and is nearly double baseline values at 24 hours post-exercise. This was later expanded upon by Phillips, et al. (1997) who looked at both protein synthesis and protein breakdown following a session of resistance training (8 sets of 8RM) and found that the net protein synthesis was signifi...
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DOMS - Delayed Onset Muscle Soreness: No Pain, No Gain? Is DOMS Necessary to Build Muscle?

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Are stretch, tear and DOMS what makes concentration curls an effective biceps builder? Can we use the soreness as a gauge for the efficiency of our training? An article by Alex Leaf (CPT) In last Sunday's first installment of our discussion on delayed onset muscle soreness (DOMS), we looked at what causes DOMS as well as treatment methods and supplements for relieving its symptoms. This led us to today’s big question:  Is DOMS necessary for muscular adaptations to exercise? No pain, no gain, right? Before we can discern whether DOMS may benefit muscle growth, we need to look at what muscle growth is and what causes it, so that we may see if DOMS is in fact a piece of the puzzle. Taking a Second Look at Muscular Hypertrophy During muscle fiber hypertrophy, contractile proteins proliferate, and the muscle fibers enlarge to support this growth (Vierck. 2000). While there are many factors regulating this process, from gene expression to hormones and other growth factors...
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DOMS - Delayed Onset Muscle Soreness: What Is DOMS & How Can It Be Managed? Science, Strategies, Supplements

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Whether the text on this photo is actually true or not will be discussed in part II of this series, for now we are going to restrict ourselves to an analysis of the underlying reasons of DOMS and means to prevent that the pain becomes unbearable. An article by Alex Leaf (CPT) If you train regularly I’m sure you’re well aware of it, especially the morning following a heavy training session. Delayed onset muscle soreness (DOMS) is the sensation experienced upon waking the next morning and lasting upwards of 72 hours after a heavy exercise session. It is most commonly brought about through unaccustomed eccentric muscle action causing a disruption of connective and/or contractile tissue (Cheung. 2003). It is not a singular mechanism but rather a result of several mechanisms beginning with microtrauma followed by an inflammatory response (Lewis. 2012). Does DOMS influence exercise performance? Although DOMS may make you rethink taking the stairs the next day, its effect on exer...
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