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5 Take-Home Messages From the Latest Nutrition Science | Plus: Things You Should but May not Know About Nutrition

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Simplified overview of whole body oral protein utilization at rest. Of the protein ingested, approximately 50% is extracted by splanchnic tissues before entering peripheral circulation. Interestingly, only ~10% of the ingested protein is utilized for skeletal muscle protein synthesis while the rest is catabolized... the full-text isn't just worth reading, it is also free to read, so what are you waiting for?   Just click here  and start reading! If a scientific magazine is called "Nutrients"   and features a paper with the title "Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training" as a cover story, that will attract nutrition/fitness nerds like you and me. The paper presents an excellent overview of the human protein metabolism and it would, in my humble opinion, be a disgrace to reduce the review to its already well-known take-home messages like 'have at least 20g of high...
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Pre-Workout Nutrition & Supplementation for Athletes - What Works, What Doesn't Work | Perfect Timing, Fast or Slow Carbs, Glucose & Fructose, Fats, Protein & More

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For sedentary, video-game and smartphone addicted youths, it's they're the gateway drug.. ah, I mean drink to insulin therapy for full-blown diabetes. For athletes CHO + caffeine containing drinks can be very useful. As Michael J. Ormsbee and his colleagues point out in their latest review, "[e]ndurance athletes rarely compete in the fasted state, as this may compromise fuel stores." The means by which means endurance athletes (and anyone who is about to embark on a long(er) workout) should (pre-)fuel their workouts is yet still debated. Some swear by whole foods, others stick to special carbohydrate mixes, others again combine carbohydrates and protein and many simply grab the next best energy drink or supplement with an allegedly "science-based" formula. What is optimal, however, isn't just determined by the amount of energy it delivers. It's also influenced by the metabolic effects of the preworkout meal. Learn more about carbohydrates a...
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Carbohydrate Supplementation During Workouts - Who Benefits? How Much and Which Type(s) of CHO are Best?

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Compared to liquid beverages, gels have the advantage of causing lower GI stress, when significant quantities of CHOs are consumed during exercise. Bars, can be held in the cheek pouch and chewed during critical phases of a race. The headline gives it away. Today's SuppVersity article is a brief review of the (mostly sponsored) literature on Gatora.... ah, I mean carbohydrate supplementation during exercise. The headline also implies that the usefulness and efficacy of carbohydrate supplements depends on exercise duration and the type of exercise. As a seasoned student of the SuppVersity you will know that certain paradox involved with regard to the duration / type of exercise. Short exercise durations, for example, shouldn't require large CHO boluses, long duration exercise, on the other hand, is fueled mostly by fat - so why should you supplement with carbohydrates, anyway? Want to improve your exercise performance? Try sodium bicarbonate , as well! The Hazards ...
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Eccentric Exercise "Superior Driver of Acute Anabolic Signalling That May not be Mirrored in the Rate of Muscle Protein Synthesis", 12 Week Human Study Suggests

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Concentration curls are one of the few exercises, where eccentrics make sense. They are safe and you can even do them if you don't have a training partner. The title of today's SuppVersity article is actually an almost literal quote from the abstract of a recent paper from the Aarhus University that's about to be published in an upcoming issue of the peer-reviewed scientific journal Amino Acids, where it says: "In conclusion, maximal eccentric contraction mode may constitute a superior driver of acute anabolic signalling that may not be mirrored in the muscle protein synthesis rate." Quite an intriguing conclusion that puts yet another huge questionmark behind the usefulness of the three dozen of studies that measure exclusively (acute) protein synthesis to assess the efficacy of certain exercise and/or supplementation regimen. Learn more about effective training techniques to build muscle at the SuppVersity Optimizing Rest for Size and Strength Gai...
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