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Foods in the Limelight: Blueberry Smoothies, Egg Protein & 'Healthy Eating' | Plus: How to Diagnose Gluten Sensitivity?

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Yes, blueberry smoothies are heart healthier than those without blueberries, but can't replace blood pressure meds. In today's installment of the SuppVersity  short news we will take a look at a bunch of recent studies that have been published in the open-source journal Nutrients  in the last months. Some of them deal with foods, others with behavioral aspects that are related to one's diet and its effects on body weight and health. I will try to adapt the length of the summary to the appeal of the article, but if you feel that a specific topic has not been covered "in-depth enough" for your liking, you can always type the title of the study from the references into google and take a closer look, yourself. If you want training, not nutrition articles, here you go! Optimizing Rest for Size and Strength Gains When Rodents Squat, We Can Learn A Lot! Farmer's Walk or Squat? Is Strong- men T. For You? Full ROM ➯ Full Gains - Form Counts! Cut ...
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18% Increased Protein Breakdown W/ 20g of Egg Protein Before Workout - Reason Enough for Avoiding Pre-Workout Protein Supps? Rational & Experimental Counter-Evidence

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Protein before workouts "accelerates protein catabolism"? That sounds worse than it actually is (photo BSN). Most of you will probably consume a protein shake after their workout. Probably whey, if you've read all SuppVersity articles, maybe 25g whey + 10g casein ( learn why ), or something like that. But what do you do before your workouts? Do you consume a protein shake 60-90 minutes before your workout? If so, you will be shocked about the conclusion of a recent study from the Tokyo University of Agriculture which says: "[...]  pre-exercise protein supplementation taken in excess may accelerate protein catabolism" (Hasegawa. 2014). But is it actually possible that consuming more protein (albeit at the wrong time) will have a negative impact on your gains? You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat loss Fast vs. s...
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Science Round-Up Seconds: Looking at Fast, Slow & Total Protein Intake Again. More Than 2g/kg Protein = Madness?

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Just out: Part I of my interview with Sean Casey from CasePerformance . This part of the three-part interview includes a basic protocol that may help you get your macronutrient and energy intake right (I put an emphasis on the word " basic ", here ;-). If you have not downloaded the podcast of yesterday's installment of the SuppVersity Science Round-Up (show starts at ~70min), I suggest that you do that first, because I am not going to repeat what I have said on air already, but will be serving you a second course, instead of the seconds or a "reheated" news from yesterday . Thus listening to the show first will help you understand the relationship between the digestive speed of various proteins and the potential disadvantage of fast digesting amino acids (and proteins) in terms of the net protein retention. And to make the "news dish" even more palatable I am going to season the data and conclusions from the review I mentioned on air with s...
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Protein Synthesis Beyond the "20g Limit": Study Shows Exercise Facilitates 32% Greater Increases in Fractional Protein Synthesis With 40g Instead of 20g of Whey PWO

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Image 1: Now that the nasty "20g limit" is tumbling and more is finally more again (I know how dearly some of you have been waiting for this news ;-), I do already envision the first commercial gyms offering a pool filled with delicious whey isolate for the ultimate post-workout "more is more"-experience  (img telegraph.co.uk) If you, just like me, have been following the discussions of the bros and pros on the various bodybuilding and fitness related bulletin boards, all across the web, you will probably have noticed how the dietary recommendations rookies are given have changed over time. From "eat everything in sight" approach to bulking, which had something of the good old days, where John Grimek was notorious for not finding a restaurant that could do his huge appetite justice, over a " make sure you get at least 2g/lbs of protein " to the " more than 20g of whey are a waste of resources " you are confronted with, today. A cu...
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