SuppVersity - Nutrition and Exercise Science for Everyone

No, bro - Losing your shoes won't allow you to magically lift thrice your BW when your current 1-RM is only twice your BW. Who would have thought that? If trained subjects are allowed to chose their 'favorite' exercises (or those they deem most productive) they gain 63% more lean mass in a realistic 9-week study (difference short of sign., though). I guess compared to this result from a recent study from the  University of Tampa , the realizations that deadlifting unshoed doesn't seem to provide a systematic benefit, that sugar does not - if protein intake is adequate - negatively affect anabolism, and that local cryotherapy doesn't just threaten the adaptational processes that occur after your workouts are rather expected results... results that were IMHO still worth summarizing in this October 2017 Suppversity "Update on GAINZ" ;-) If you want to update YOUR gains, try creatine -monohydrate - safe and proven! Creatine Doubles 'Ur GainZ! ...

Do you have to replace your whey protein concentrate with "native whey" product to avoid missing out on massive gains? The study to answer this question has not yet been, done, but the study at hand certainly does not warrant this conclusion. You will probably have seen the results of the latest study from a recent paper by scientists from the  Norwegian School of Sport Sciences  (Hamarsland. 2017). The one, where 20g of native whey protein showed significantly faster amino acid absorption than 20 g of whey protein concentrate 80 (WPC80), hydrolyzed whey (WPH), microparticulated whey (MWP), and milk proteins (Milk) after being administered to thirteen healthy male subjects (age: 26.6 ± 7.4 years, height: 180.8 ± 6.3 cm, weight: 80.8 ± 6.3 kg) in a single-blinded, randomized, five-way crossover, controlled study - a study, of which I am pretty sure that various snake oil vendors are already (ab-)using it to sell expensive "native", i.e. unprocessed whey protein a...

This study does almost everything right and yet, it still needs a follow-up study to address the question whether the results would be the same for fast(er) digesting proteins such as whey protein where 'more', i.e. ever-increasing boluses of protein, could actually increase the amount of protein that is being fed into gluconeogenesis, bros. You've read it here, you've read it elsewhere: Simply doubling your protein intake ain't going to double your gains. That's true and the latest data from the  Center for Translational Research in Aging and Longevity  at the  University of Arkansas for Medical Sciences ain't going to change that. The questionable, if not incorrect overemphasis on postprandial (meaning right after you ingested a protein shake) and/or post-exercise and -prandial (meaning after the protein shake you consumed right after a resistance training workout) skeletal muscle protein synthesis of the vast majority of studies that investigate the...

High intensity training builds muscle and maximizes lactate build up. Caffeine helps you to train at maximal intensities. Correct, but there appears to be a more direct link between lactate accumulation, caffeine supplementation and skeletal muscle hypertrophy. No, you are not mistaken: The headline says and means that caffeine and lactate are powerful agents that may promote skeletal muscle hypertrophy by boosting satellite cell activity and anabolic signalling in favor of muscle hypertrophy. After a thorough review of the existing literature discussing the individual effects of caffeine and lactate on skeletal muscle metabolism and anabolism, Yoshimi Oishi and colleagues from the Ritsumeikan University hypothesized that "a lactate-based supplement containing caffeine, an activator of intracellular calcium signals, could elicit proliferation and differentiation of satellite cells, activate anabolic signals in skeletal muscle, and thereby increase muscle mass when combined ...

It won't spare you the sweat, but carnitine could make it even more worthwhile by ramping up the anabolic and shutting down the catabolic signals. Until 2006 l-carnitine has been known as a fat-burner, an in-effective fat-burner and an expensive and pretty useless supplement (depending on whom you were asking). Then, in July 2006, Kraemer et al. published a paper (a human study, above all!) in the journal Medicine & Science in Sports and Exercise a consequential paper so to say; a paper in which the authors report that l-carnitine l-tartrate supplementation at a dosage of 2.933g/day (this amount of LCLT contains 2g of pure carnitine) led to a statistically significant increase in androgen receptors in the vastus lateralis after a heavy resistance training protocol in previously strength trained male subjects (Kraemer. 2006). Still, the evidence has always been inconclusive to say the least Despite the fact that the concomitantly elevated post-workout luteinizing hormo...