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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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Carbs Before Workout Won't Lock Your Ab Fat in its Stores | Plus: Wired for Laziness, Standing for Your Health and 'Cardio' Reversibly Promotes Microbial Diversity in Guts

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Spiking insulin w/ high GI carbs before a workout doesn't blunt the release of fat from the stores covering your abs. Whenever I hit on journals like the latest issue of Medicine in Sports Science , a publication by the American College of Sports Medicine . I contemplate using them as a resource for an installment of the short news - albeit only if more than one of the studies in said journals are actually worth talking about. For the November issue of Medicine in Sports Science , this was the case for four studies. First and foremost, probably Baur's experimental counterevidence to the hypothesis that the carbohydrate-induced surge in insulin would 'seal' your subcutaneous body fat stores. It may not be necessary to attack your ab-fat, but fasting does have a handful of benefits: Monthly 5-Day Fast Works "Lean Gains" Fast Works Habits Determine Effects of Fasting Protein Modified Fast 4 Health IF + Resistance Training = WIN ADF Bea...
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True or False: Having Your Pasta 'Al Dente' Reduces The Postprandial Glucose Surge. Plus: Do Spaghetti Really Produce a 50% Lower Glycemic Response Than Macaroni?

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Is Pasta OK, if it's al dente? Sounds legit, right? How legit does it sound, if I tell you that pasta is ok, anyway? I am pretty sure you've heard some self-proclaimed expert state: "You know why the Italians ain't fat, although they eat tons of pasta all day, bro? I can tell, ya! It's 'cause they eat them al dente... that means "for the teeth", bro - you know?" I guess you don't mind if I discard the subsequent excursion into Italian cuisine, do I? No? Fine! Bro or not: The reasoning behind the recommendation to eat your pasta "al dente" [=cooked so as to be firm but not hard] doesn't sound that flawed, does it? I mean, aside from the fact that I have to say that the Italians are not as lean as you Americans apparently believe (31.8 % are overweight and 8.9 % are obese) it sounds legit that the hard pasta will take longer to digest. This would (or should I write "should?") reduce its GI and that in turn should h...
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22g High EAA (6g) Protein + 36g CHO Pre- / Intra-Workout Boost Fat Oxidation & PWO Resting(!) Energy Expenditure

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I don't doubt that you can do that, too! It does sound awkward: If you mix Twinlab: Amino Fuel (22 g protein - 6 g essential amino acids | L-phenylalanine: 633 mg; Lvaline: 781 mg; L-tryptophan: 133 mg; L-threonine: 679 mg; L-isoleucine: 565 mg; L-methionine: 292 mg, L-histidine: 282 mg; L-leucine: 1350 mg; L-lysine: 1449 mg) with a regular  sports recovery drink that contains 36g of simple sugar, down half of the resulting 800ml serving of whatever you want to call this mix immediately before your workout and consume the rest during the rest periods between sets, this will have measurable effects on your resting energy expenditure and fat oxidation. From long-term to short time effects At first, it does questionably sound counter-intuitive that the ingestion of an EAA + carbohydrate mixture before / during would increase the resting energy expenditure and rate of fatty acid oxidation after your workout. On the other hand, if you think about the long-term effects of co...
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Adelfo Cerame - Road to The Wheelchair Nationals '12: Three Basic Tweaks to Rid Yourself of Nasty Body Water. Plus: Three New Purus Labs Supps in My Stash!

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Image 1: More often than not it's simply water that is keeping you from achieving the physique of your dreams. A profound morning vs. evening difference is characteristic of water, not fat being the last hurdle. I don't know about you, but for me Thursday has become one of my favorite days, here at the SuppVersity . Not only can I take the seat of the almighty editor-in-chief and let other people do the work for me, I also get to read an interesting and enlightening blogpost on my own blog - sounds good, hah? Specifically, if - just like today - the topic your author blogs about is one that is actually dear and near to your heart... and I can tell you retaining superfluous and unattractive body water in the lower abdomen area is something I have involuntarily become an expert in . Hitherto, I have yet not found a way to keep the vein that is showing on my lower abs in the morning "in place" for the whole day. It appears the "water pressure" is just too h...
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Carbohydrate Shortage in Paleo Land: New Data for A Scientific Outlook at the Low-to-No Carb Paleo Confusion. Will More Than 125g of Carbs Make You Fat?

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Image 1: Salmon, one of the few foods, even the extremists allow themselves (photo by Dezidor ) "Do you [eat] Paleo?" Over the last years, the "Paleo lifestyle" , once some sort of esoteric "back to the roots" movement, has attracted more and more followers and has long become a multi-million dollar business. Somewhere in the course of this process, however, the original idea, which was to look at the nutritional history of humanity to identify those nutritional strategies that have been working for humanoids for ten-thousands of years, got lost. Mainstream paleo has turned into an obscure cult the members of which add food item after food item to their lists of "bad foods" , the consumption or rather non-consumption of which distinguishes the "real" from the 99% paleo-eaters. Yet, while eating gluten-containing (the paleos would probably say "contaminated") foods has, proba...
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