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Fish Oil for Athletes? Fish for Everyone? Not for Ergogenic Benefits | Summary of Latest Metas + Umbrella Review

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An illustrated synthesis of the most recent evidence. There are two fishy articles in the latest issue of Advances in Nutrition , two articles worth taking a closer look at, as I've found. Paper 1 and probably the more SuppVersity-ish paper comes from the University of Bath and is, as the authors themselves highlight, the first systematic review of fish oil supplements (#FS) in athletes that has ever been conducted in the 25-years+ history of fish oil supplements 😮 (the "fish-eating"  umbrella review is addressed in the infobox). You can learn more about omega-3 & co. at the SuppVersity Don't drink rancid fish oil How to Avoid N3 Oxidation N3/N6 Ratio Doesn't Matter!? MUFA & Fish Oil Don't Match Fish Oil Doesn't Help Lose Weight Rancid Fish Bad 4 Health Impossible? Everybody knows that fish oil is rather a vitamin than a supplement, right? So why wouldn't athletes benefit? Ahh... Wrong question: The right question wou...
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β2-Agonists Build Muscle: Low Dose Terbutaline Adds 1kg (DXA) in 4 Weeks - With and Without Resistance Training

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Who would have thought that? Asthma-sprays probably beat the crap out of good old clenbuterol tabs when it comes to building muscle - even if you don't train! Have you ever wondered why so many poor athletes suffer from asthma? Well, if you read my old article about the effects of clenbuterol on myostatin  it may long have dawned on you that this could be due to the muscle-building effects of β2-agonists - doping on prescription, so to say. A couple of days ago, a group of Danish researchers confirmed your suspicions. They'd investigated if inhaled beta2‐agonist, terbutaline, alters body composition and metabolic rate with and without concurrent exercise training in healthy young men. Learn more about Clen - / Albuterol  and safer ways to get jacked at the SuppVersity Albuterol Can Improve Glucose Metabolism The Myostatin <> Clenbuterol Connection Higenamine Useful "OTC Clenbuterol"? Out of question: β2-Agonists = Doping Agents Battle the ...
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Every-Other-Day 'Fasting' in Trained Athletes: Effects Range from Fat Loss to Significant Performance Enhancement

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ADF -esque diet strategy w/ dieting vs. fasting works for "athletes", too. Intermittent fasting in its various incarnation (aka "lean gains" = 6/18, "every-other-day", "2-3 weekly fasting days, etc.) are getting more and more popular and science shows: # Fasting is probably not just a fad. In fact, the number of RCTs to confirm beneficial effects on body composition, inflammation, heart and brain health, etc. increases by the day. The latest addition to the accumulating research has just been published in the Journal of the ISSN ; although, technically speaking it is rather an alternate days dieting regimen with a comparatively mild deficit of 33%. In their paper, Victoria Pons et al. ( 2018 ) aimed to "evaluate the effects of every-other-day feeding CR interventions on the body composition and physical performance parameters (during maximal exercise tests) of well-trained athletes" (Pons 2018). Learn more about fasting at the Sup...
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Vitamin A, B6, B12, C, E, Folate & Iron: Deficiency Nutrients in the US - 31% are Deficient | Plus: What About Athletes?

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Few US citizens get all the nutrients they need from their diets. You may argue that I've addressed this in a previous article. The fact that there's now updated data from the National Health and Nutrition Examination Survey (NHANES)  does yet (IMHO) warrant to take another look at the prevalence of nutrient deficiencies in the US. The bad news first: The study found sign. deficiency rates for all the investigated nutrients: vitamins A, B6, B12, C, D, E, folate and iron. The good news: It's easy and - with the exception of iron and folate 100% unproblematic to supplement your diet. Looking for more ways to improve your diet? Increase your potassium (K) intake! Potassium vs. Diet-Inducded Insulin Resis. In the Lime Light: The Ill Effects of Low K Intakes Bad News: Most Americans are Sign. K Deficient Lean, Healthy ... Correlates of High Hair Potassium Eating a High Protein Diet? Better Watch K! Potassium Bicarbonate = Anabolic!? In their analysi...
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New "Lean Gains" Study Confirms: IF Gets Athletes Lean & Improves Insulin Sensitivity W/Out Impairing Their Gains

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Intermittent fasting has accumulated lots of scientific back-up in obese subjects and rodent models of obesity. In lean, athletic folks, however, the "evidence" is - with one exception - based on hear-say and N=1 reports... until now! While previous studies in Ramadan fasting have already provided some evidence of the efficacy of intermittent fasting - lean gains style - aka 16h fasting to 8h feeding, the latest study from the University of Padova is the latest of two studies ( here's a write-up of the other one ) that were specifically designed to evaluate the efficacy of what the scientists call "an increasingly popular dietary approach used for weight loss and overall health" (Moro. 2016). As the authors likewise point out, the evidence that intermittent fasting (IF) can have significant beneficial effects on blood lipids and other health outcomes in the overweight and obese, albeit mostly using alternate day fasting (learn more), there's limited a...
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