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Muscle Regeneration & Hypertrophy Update: Vitamin D and Super-Slow Training - What Are They Good For?

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Is it worth to replete vitamin D, but not to train super-slow, right? No, I haven't dug up a study that deals with vitamin D and super-slow training at once, but I've found two very recent studies that are in one way or another related to muscle regeneration and hypertrophy and the way/s vitamin D and different training methods affect these outcomes. More specifically, the researchers investigated the effects of vitamin D (20OHD) repletion and the use of higher times-under-tension (TUT) and super-slow training. Before I go ahead, though, I would like to point out that the long-term implications of some of the results are not totally obvious - a fact I will therefore (re-)address in the bottom line. If you  periodize appropriately you may actually be able to benefit from super-slow training. 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + ...
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There is More To Glucose Control Than Carbohydrates (3/?): Non-Carbohydrate Nutrients And Their Effects On Blood Glucose Management ➲ Vitamin D - The Sunshine Vitamin

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Is the vitamin D you produce at the beach you're visiting only rarely the secret to perfect glucose control? In the past two weeks you've learned much about the unquestionably beneficial effects of protein on glucose metabolism and the ambigous, since "context depend" effects of various fatty acids . Today, in the third installment of this series, we are leaving the "macros" behind and turning our heads towards the micronutrients. I have long thought about the micros I would include in today's installment, started out with vitamin D and realized: "Damn! 50% of my Sunday gone already." In other words, you will have to live with the fact that today's installment of this series is an homage to the hype. You can learn more about this topic at the SuppVersity Proteins, Peptides & Blood Glucose SFA, MUFA, PUFA & Blood Glucose Vitamin D & Diabetes Read these ➲ while waiting 16 Weeks High Fat Diet Fat to B...
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Leucine, Insulin & Vitamin D*: A Hypertrophy Boosting Triplet That Does Not Make It From the Dish to the Gym? Evidence & Counter-Evidence from Human Trials

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If you could simulate a workout at the beach in the petri dish, its beneficial health effect would be all the rage ;-) I am pretty sure all of you still remember the recent post about the literal muscle building effect of vitamin D, right (see " Vitamin D Builds Muscle ")? Me too, and so I was almost tricked to believe I was looking at the Girgis study, when I scanned the contents of the latest issue of Molecular Nutrition & Food Research , in which you'll with the telling title: "1,25(OH)2-vitamin D3 enhances the stimulating effect of leucine and insulin on protein synthesis rate through Akt/PKB and mTOR mediated pathways in murine C2C12 skeletal myotubes". Ah, ok, I see that's not exactly easy to understand. Well, in plain English this means as much as... Calcitriol boosts the anabolic effect of leucine & insulin If your read the " Vitamin D Builds Muscle " article, you should actually remember the dichotomous nature of the effe...
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Vitamin D Builds Muscle: 70% Reduction in Myostatin, 45% Increase in Myotube Size in 10 Days - So, What's the Catch? Plus: Where Could Retinoic Acid (Vitamin A) Figure In?

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If rely on the results of the most recent study from Australia, the answer to the above question probably reads "Yes, to a certain degree it does". It has been a while that a vitamin D study has made it into the SuppVersity news (see previous articles ). The reason for that is simple. I am not interested in study no. 9235235 that discusses random associations of low vitamin D with whatever ailment is plaguing us or review no. 89359252 that presents a selection of papers and concludes: "Man, there are vitamin D receptors everywhere, so it must be the f*** most important vitamin in your body!" The upcoming publication of a paper in the scientific journal Endocrinology did yet appear to be a good reason to stop the vitamin D radio silence. It's an in vitro study, I know, but it could answer a question many of will be interested in. Does vitamin D build muscle? I guess all of you will tell me that, in view of the results of pertinent studies (cf. Girgis. 2...
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Sex-Dependent Low GI Advantage(s) & Vasodilating Effects of Insulin. Diet-Dependant Effects of Active Vitamin D on Glucose Metabolism. Plus: Supplemental Flaxseed Oil?

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It seems as if the glycemic index of her diet during puberty could determine on which side of this photoshopped divide a will end, when she's a young woman. Intriguingly, the association between high GI diets and high waist circumferences and obesity risk was not observed in the boys whose 5-year follow up data the researchers analyzed. "145mm" that's the SuppVersity figure of the Week and the number of additional millimeters the waist circumference of a 12-year old girl is going to increase until she's 17 for each 1-SD increase in dietary GL. In conjunction with the observation that each 1-SD increase in dietary fiber intake was associated with a concurrent 0.44 kg/m² decrease in mean BMI, in girls and a 145mm lower increase in waist circumference, in boys, these results from a soon-to-be-published paper clearly support the notion of the fattening high GI carbs for girls (Gopinath. 2013). The data does yet also raise the question, whether a higher activi...
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What's the Optimal Dose of Vitamin D3 for Lean, Normal-, Overweight & Obese Women With Established Vitamin D Deficiency to Get 25OHD Back into the Normal Range?

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Both ladies are D-ficient, but will probably need profoundly different amounts of D3 to get their 25OHD back in range. Actually, I guess, I don't really have to tell you that there is not going to be guest post by Adelfo Cerame , today. Adelfo is busy with the last weeks of school, but will be back as soon as he has passed all the tests. And while I am not sure, whether or not you would call the latest on vitamin D supplementation an adequate replacement for a contest prep update from "your's truly", I suppose that it's better than nothing to bridge the time that still remains until the SuppVersity   Science Round-Up on the Super Human Radio Network is going to air (the show starts at 12PM, EST; the Science-Round-Up airs in the 2nd hour and will thus begin at 1PM, EST; click here to listen live or wait for the podcast // update : now available). I am honestly not yet sure what exactly we will cover today, but among the things I am still thinking about h...
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