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Gain DXA-Confirmed 3% Lean Mass Within ~12h, Glycogen Loading Does the Trick | Plus: Training on 'The Pill' & More...

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The first December 2016 research update with studies that are relevant for both, women and men. I mean, who wouldn't want to get sign. more muscular in hours? I guess those who know that this is just an often overlooked measuring error. Have you ever wondered about the accuracy of your DXA data? It's supposed to be "the gold standard", but you've learned only recently in the SuppVersity  Facebook News  that this is only the case if you measure at the same time of the day, identical hydration and - as a more recent study shows - even identical glycogen stores. What? Yes, that's right! You can make DXA-confirmed 3% gains in lean mass within hours. Simply by glycogen loading. You're not interested in body fat data? Well, this is your lucky day. Today's installment of the short news will also discuss the latest study on the interaction between oral contraceptive and the adaptive response to exercise (Schaumberg. 2016). Looking for more cutting edge...
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Three Days on Pasta, Muffin & Bread Diet (84% CHO) = 1kg Add. Lean Mass and a Sign. Trend for Decreased Fat Mass

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Bodybuilders use carb-ups to look more muscular with a good reason. Dual-energy X-ray Absorptiometry aka DEXA or DXA is the gold-standard for measuring one's body composition in both scientific studies and real-world scenarios like monitoring the training response in professional athletes. Compared to other techniques such as body impedance analyses and the skin-fold method, which are highly susceptible to changes in the water balance and the expertise of the person taking the measurements, respectively, DXA data is considered a more reliable method to assess lean body mass (LBM) and body fat percentage in clinical research and athletic practice. Taurine & other agents that affect cellular hydration may fool DXA scans, as well Taurine Pumps Up Strength & Recovery? Taurine Improves Insulin + Glucose Metabolism Taurine ➲ 180% Testosterone Increase Taurine + BCAA Work Hand in Hand 43% Reduced Performance W/ BCAAs BCAA Neurotransmitter Depletion D...
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When Whey & Casein Unite in the Spirit of True Physique Improvements, BCAAs & Glutamine Better Shut the F*** Up

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Ever wondered, why you hit a plateau, "although" you've started to use this whey protein w/ extra aminos? I have to admit this is not a new paper and though I have not written about it explicitly, some of you will probably have seen me cite it in previous posts. With some recent rambling about how great BCAAs were and that whey alone could never achieve what its overpriced, but revenue generating parts could do, I just felt inclined to dig into the archives of the Journal of Strength and Conditioning Research to bring back up one of those excellent randomized controlled, double-blinded long-term resistance training + supplementation studies, you won't find in the supplement write-ups very often, 'cause they would make most of the "great innovations" look pathetic. You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? Cod protein for recovery Protein requ. of athletes High EAA protein for fat loss Fa...
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TARFU: LaBrada Nutrition Financed Study Finds no Effect of Super Charge Xtreme N.O. on Training Induced Increases in Muscle Size. Minor Effects on 1RM Max.

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As mentioned in previous blogposts, I highly credit all supplement companies which - instead of just putting out untenable claims about the "steroid-like" effects of their products - spend a few bucks of their immense marketing budgets on research on how fantastic their products actually are. In the case of LaBrada Nutrition 's Super Charge Xtreme N.O. it does yet seem that it would have been wiser to do some research before formulating their new " NO booster ". Other than the guys over at LaBrada Nutrition probably have hoped or even expected, the study ( JSCR. 2011 ) that was published in the March issue of the well-known Journal of Strength & Conditioning Research found no "significant improvements in LBM over the placebo drink" and only minor increases in bench press 1RM and squat power, which may well be attributed to CNS stimulation due to the hefty 450mg load of caffeine each serving of Super Charge Xtreme N.O. contains. Other than t...
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