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Peak & Mean Power + Power Capacity Increase (5-8%) in 11 Trained Women W/ OTC Rhodiola Extract in Non-Sponsored Cross-Over Trial ++ Review of Evidence from Other Studies

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While there's some evidence that other plants from the genus "Rhodiola" may have similar effects, you want to rely on the std. exctracts from "Rhodiola Rosea" that were used in several studies if you want to try it | for dosage recommendation, see bottom line. Some of you will probably remember that " Rhodiola " aka"Golden Root" is a putative adaptogen, i.e. a "nontoxic [sic!] substance and especially a plant extract that is held to increase the body's ability to resist the damaging effects of stress and promote or restore normal physiological functioning" (Merriam-Webster Medical Dictionary )... No? Well, I remembered "Rhodiola Rosea", as I should have written before to avoid confusion with other plants from the  same genus , when I saw a recent post by Jason Cholewa on Facebook. The link to a study that was attached to the post didn't just remind me of this almost forgotten herb (ten years ago it was used...
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Sodium Bicarbonate Doubles Athletes' Anaerobic Running Endurance -- Na-Citrate Works, Too, but is Less Effective

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In 1990 Luft et al. were able to show that, unlike regular salt, of sodium bicarbonate does not trigger an increase in blood pressure - the exact opposite is the case, even if you don't sweat like an athlete. If you follow the news and the SuppVersity Classic  posts on the SuppVersity Facebook Page  it has probably been only two to three weeks since you've read the last post and/or article about the pH buffer. If you belong to those SuppVersity readers , however, who devour only the articles at www.suppversity.com, you will probably have asked yourselves: "Where on earth are the articles about bicarbonate, wasn't that one of Adel's favorites?" Well, guess what: I have been asking myself a similar question when I reviewed the most recent tables of contents of pertinent journals - there was no bicarbonate study to be seen... until, a few days ago, at least. You can learn more about bicarbonate and pH-buffers at the SuppVersity Caffeine + Bicarb Mak...
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Low(er) Carb Crossfitters May be Missing Out | 11.1% vs. 4% Rep Increase With 6-8g/kg CHO in 12-Min Rohoi Benchmark

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If there's one thing all crossfit WODs have in common it's their profoundly anaerobic, meaning glucose burning, nature I don't care if you love or hate Crossfit. Why's that? "Liking" has nothing to do with science and science tells us that CrossFit is a highly demanding continuously glycogenolytic workout. In other words: while you will be burning fat, as well, the Crossfit workouts are mainly powered by glucose / glycogen. Accordingly, scientists from the University of New Mexico , the California State and the Kennesaw State University speculated that with glucose / glycogen being the main energy resource crossfitters are using, adequate (or high) carbohydrate intakes may be "even more crucial to performance" for crossfitters than it is for other athletes. Looking for more cutting edge exercise and supplementation science? Vitargo, Red Bull, Creatine & More | ISSN'15 #1 Pump Supps & Synephrine & X | ISSN'15 #2 Hi...
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Creatine & Caffeine Don't Mix!? True or False? Recent Study Sheds *New* Light on an Important Supplement Question

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Will a small cup of coffee ruin the benefits you can derive from creatine supplementation? Sounds impossible, but it's a die-hard rumor with surprising scientific backing. Now, a new study could finally settle the debate. As topic for the thesis he submitted to the faculty of the University of North Carolina at Chapel Hill in partial fulfillment of the requirements for the degree of Master of Arts at the Department of Exercise and Sport Science (Exercise Physiology), Eric T. Trexler selected the "Effects of Creatine, Coffee, and Caffeine Anhydrous on Strength and Sprint Performance" (Trexler. 2015). This is, as some of you will immediately recognize, at least in parts, a variation of the age-old question, whether the purported diuretic effects of caffeine would impair the proven ergogenic effects of creatine. In that, it's a variation, because the domain of concern is not - as it is for most bros - solely restricted to resistance training, but extends beyond t...
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Add Two Pounds of Lean Mass in Three Weeks W/ HIIT. HIIT Sprint Training Builds Muscle & Anaerobic Power While Reducing the Exercise Induced GH Response by 64%

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HIIT - A GH diminishing mass builder? I know it sounds contradictory, at first. If you take into considerations that previous studies show that the post-exercise increase in growth (and other) hormones does not correlate with the beneficial adaptational effects of exercise, it's actually no longer that surprising that researchers from the Department of Exercise Physiology at the Winston-Salem State University found that "[o]ne week of HIT significantly decreased GH release, with a simultaneous significant increase in anaerobic power and lean body mass of the lower extremities." (Ritsche. 2014) In their latest paper which appeared in the December edition of the Journal of Exercise Physiology Kevin Ritsche, Jason Smith, Paul Mellick, and Laurie Wideman report the results of a recent experiment in the course of which 19 recreationally active male subjects (24.9 ± 3.9 yrs) completed a one-week high intensity interval training. You can learn more about HIIT at the S...
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