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Post-Workout Protein Supplementation: Speed & Source Don't Matter for Real-World Size & Strength Gains - Really?

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On a side note: An adequate protein intake is as important for men as it is for women, but both can - for few with real effort - achieve adequate protein intakes from their diet alone - with the same muscle-building effects . If you believed only 50% of the claims on the boxes of the currently available protein supplements, you'd have to have at least five products from three different brands to see optimal results. Luckily, there's science to tell you that the only thing you need is a cheap high EAA protein source that doesn't give you gas, the runs or other side effects... Well, that's at least what a cursory analysis of the results of two new studies suggests. Together, they can be used to argue quite convincingly that neither the protein source ( beef , chicken or whey | Sharp 2017), nor the ratio of fast (whey) vs. slow (casein) proteins (Fabre 2017) will have a meaningful effect on the only relevant study outcome: your real-world gains. High-protein ...
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Chicken, Rice, Veggies & Oil and How Their Effects on Your Insulin & Glucose Levels Are 50% Off Those You'd Expect Based on the Calculated Glycemic Index of This Meal

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The power of GI calculations is limited and even with meals as simple as the one in the picture, the calculated glycemic index can be ~50% off! As a SuppVersity reader you've repeatedly read about macronutrient interactions, such as the insulin boosting effects of whey protein or dietary fat , studies that investigate the effects of the individual ingredients of a complete meal on the glycemic response healthy men and women, however, are scarce. Against that background the results of a recent study from the Clinical Nutrition Research Centre at the Singapore Institute for Clinical Sciences are of particular interest. After all, the Lijun Sun et al. (2014) determined the effect of co-ingesting a high-protein food (breast chicken), a fat (ground nut oil), a leafy vegetable or all three on the glycaemic and insulinaemic responses of white rice in healthy adults and did thus produce results that could be practically relevant for all of us - more relevant than inaccurately calc...
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Meat-Love: You May Have Pork, Too. Eating More Lean Chicken, Beef & Pork Builds 3.6kg of Lean Mass + Cuts Abdominal Obesity by 7% in Obese Australians

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It's often cited as the source of all nutritional (and environmental) evil and still: The experimental evidence informs us that the epidemiologically instigated politically subsidized meat hating is unreasonable. I wanted to start this article with the words "I actually don't know why" and follow it up with the statement "pork has gotten such a be rep," but that would be incorrect: After giving it a brief thought, I do know why pork has gotten such a bed rep as the unhealthiest meat source there is. It's not a religious question as some of you may believe. It's rather a matter of the end-consumer products that are made of pork. sausages & co are not good for your health, but that's not because they are made of pork, but rather because they consist of highly processed waste no one of you would eat, if it was served in its original form - and that in spite of the fact that the unprocessed garbage would probably be healthier than the fi...
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Underestimated Vitamin D Sources: Especially Eggs, But Also Chicken, Pork, Fish & Dairy Contain an Overlooked, Physiologically Relevant Amount of Ready-Made 25OHD

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What do you need for a high 25OHD picnic at the beach? Eggs! Regular SuppVersity readers know: The slowly abating vitamin D hype is driving me up the walls. Whenever you search a database for recent articles with the word "vitamin" in it, you are flooded with papers on vitamin D - many of them simplistic adulations without any new data or information. Others are totally irrelevant experiments on cell lines or non-significant epidemiological analyses, where no one can tell you whether the low vitamin D levels are mechanistically or corollarily involved in whatever the scientists are trying to tell you vitamin D was beneficial for. Among all this mess, you can still find a handful of interesting papers. You just have to look close enough to spot gems such as a review by Ovesen, Brot, and Jakobsen (2013). Are Eggs the Best Dietary Vitamin D Source We Have? "Eggs? The best vitamin D source?" I don't have the hubris to say that eggs are the absolute #1, ...
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Switch From Chicken to Lamb to Rid Yourself of Belly Fat, Reduce Your Triglyceride and Basal Insulin Levels

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If you consider this , i.e. you suprailaic body fat (here measured by a caliper, just as it was done in the study at hand), ditching the chicken for some lamb, may be one of the myriad factors that could help you "solve" the problem. Chicken , rice and broccoli . That is still the dietary paradigm, most people have on their minds, when average Joes and Janes are talking (often with some disdain) about what "healthy eating must look like". Now, a recent study from GENUD, the "Growth, Exercise, Nutrition and Development" Research Group at the Universidad de Zaragoza in Spain (Graffe. 2013) suggests that at least item #1 on that list, namely chicken, would have been better replaced with a protein source of which I suspect even most of you won't be consuming on a regular base: Lamb! That a proper sleep hygiene is of utmost important for your health and body composition is something you , as a SuppVersity veteran will be highly familiar with (...
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The Meaty Gritty on the Red Meat Debate: A Comprehensive Rebuttal of the Constant Assault On My Beloved Steaks

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Image 1: Even if you find this disgusting, I would like to invite you at least read what the outspoken carnivor in me has to tell you. It appears to be an endless debate: Can you eat meat? May you eat meat? And even should you eat meat? I already mentioned in my post on the " Chinese meat supplement " study from last week that many of the accepted "truths" about real , unprocesed red meat are about as "true" as the hilarious statement that "going to the hospital causes pre-mature death"... After reading my friend Carl Lanore 's luckily very reasonable and not overtly "ranting" blogpost on " What to say to a Vegan ", a few days ago, I decided to sum up some of the research to scrutinize, which of the objections against and arguments for eating meat are actually rooted in science (I mean, my life as a meat eater could depend on it, right? ;-). Pork rules, but is that a good thing? If we take a look at the actual meat...
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Devil in the Feeding Trough: PGE-Response to "Bad" Red Meat from Grass-Fed Cattle Could Prevent not Cause Cancer, Stroke and a Whole Host of Autoimmune Diseases.

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Image 1: You do not need to hunt your red meat like a paleolithic human being, just make sure it comes from grass-fed animals and you will have a "health food" that modulate the your prostaglandin response to inflammatory assaults and thusly reduce your risk of cancer, stroke and autoimmune disesases in a way no fat-free chicken breast will ever do. I have had this in the news before, in the context of the purported health benefits of CLA, with respect to the modulation of the n3/n6 ratio in your diet and in various other context, you heard me saying, or, I should say, read me writing that rather than popping tons of fish oil caps, you should rather focus on decreasing your overall omega-6 intake by making healthy food choices at the supermarket. In this regard, choosing grass-fed over commercially raised beef (and other meat) products could turn out to be one of the most far-reaching choices you can make. While that alone will help you to concomitantly reduce the n-6 ove...
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