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Deep Mineral Water Maximizes Recovery After Dehydrating Exercise: Significant Effects Within the First 4h, Measurable Effects Even 24h Post - Mechanism Not Clear

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Thirsty? Drink mineral water and recover faster! If you have seen the FIFA World Cup quarter finals, France vs. Germany, you will be aware that the Germans could use a supplement that speeds up regeneration after dehydrating physical activity in the heat. Interestingly enough, a "supplement" like that has been identified only recently by Loreta Stasiule and her colleagues from the Lithuanian Sports University (Stasiule. 2014). In the corresponding paper, which has been published in the Journal of the International Society of Sports Nutrition roughly a week ago, the researchers report the results of a randomized, double-blind, placebo-controlled crossover human study to evaluate the effect of ingestion of natural mineral water extracted from a depth of 689 m on recovery from prolonged fatiguing aerobic running conducted at 30°C. You can still drink your protein shake just add the water on top! Are You Protein Wheysting? Blends over Isolates! Protein requ...
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Hair Mineral Analysis: Significant Correlations Between Calcium, Magnesium, Potassium & Sodium and Met. Syn., Insulin Resistance, Waist, BP etc. - Implications?

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Does her hair hold the secret to her fitness body? Actually that's unlikely, but it appears possible that a hair analysis could reveals what's keeping you back from a similarly amazing physique. Hair mineral analyses have been discredited by certain snake oil vendors who use them to sell their "oils" in form of an endless list of "essential" supplements you'd have to take if you don't want to end up as dead as the hair they used to produce the analysis. Still, they share one big strength with the more expensive RBC or other cell tests: They give you an idea of your actual calcium, magnesium, sodium and potassium balance. Much in contrast to serum levels, by the way. If those are off, it's either due to an acute event (like diarrhea, for example ;-) or you have a real reason to be concerned. There is after all a really good reason these minerals are also called "electrolytes": They are heavily involved in the ion and thus charge-e...
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No Pump + Insulin Resistant? Maybe It's Your Healthy Low Salt Diet. Low Sodium Induced Increase in Aldosterone Has Direct Negative Impact on GLUT4 Mediated Glucose Uptake

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A single Triple Whopper or about six whole steaks, what do you chose to get >75% of the 2g/sodium per day the feds are telling you you should maximally consume on a daily basis? Today I felt kind of bored with covering only the latest studies. So I dug up one from 1999 that deals with the effects of dietary salt restriction on endothelial vasodilation (increased blood flow in the arteries) and insulin sensitivity by Ross D. Feldman and Nancy D. Schmidt. Yeah, the study is 14 years old, but when you've read today's SuppVersity article you'll probably still have learned something new - at least about "common wisdom". If you also listen to the SuppVersity Science Round-Up on the Super Human Radio Network , you should be aware that very different rules apply with respect to salt consumption for athletes and physical culturists on a whole foods diet and the average sedentary inhabitant of the Western obesity belt (check out past episodes of the Science Round-U...
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Electrolyte Supplement Blocks Exercise Induced Elevations in LDH, Urea, Leucocyte Infiltration into the Heart & the Congestion of Renal Blood Vessels

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For the average gymrat it is probably not a question of life or death, but an increase in recovery due to a decrease in detrimental muscle damage in response to dehydration should be an very good argument to get some salt and glucose in after / around your workouts. Electrolytes have been at the heart of several SuppVersity articles as of late ( check them out ). Few of them did however have a direct link to exercise. Reason enough to discuss the results of a pertinent paper that was published by two scientists from Cairo University (Osman. 2013). At first sight, the study Hala F. Osman and  Azza M. Atya conducted does not appear to be very exciting. After all, the effects of electrolyte supplements on re-hydration after a workout are nothing that would not have been analyzed in previous studies. Moreover, the study at hand, which has been published in the latest issue of the World of Applied Sciences Journal , is a rodent study and the results would actually be pretty boring...
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Magnesium Round-Up: Know If You Are Deficient, Whether You Need More, Where to Find It, How Dietary Mg Contents Changed & How Magnesium Interacts W/ Vitamin D

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24%, 23% and 22% of the DV for magnesium that's what you can find in one serving of sunflower seeds (0.25cup), halibut (4oz) and a large(r) banana - now you tell me it was impossible to get your magnesium from dietary sources. After having handled half of the Science Round-Up from Thursday yesterday, yesterday , there is still something left to serve: seconds to the seconds, if you will and probably not so "new" as the average SuppVersity news. In order not to bore you, I will yet refrain from telling you how important magnesium is and how it is involved in thousands of enzymatic reactions ... you know the whole magnesium-guru-spiel all too well, anyway. I mean, anyone doing a cursory Google search will have to conclude that there is nothing magnesium cannot cure, right?. Whatever you may suffer from, someone has already found out that it must be related to magnesium deficiency or, even more profitable, taking the wrong form of magnesium supplements. Apropos defici...
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Science Round-Up 2nds: Intra-/Post Workout Stims, Carbs & Protein and Their Effects on Performance, Hydration, GH, Cortisol, Testosterone & Fatty Acid Oxidation

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As mentioned on yesterday's show, small 100kcal packets are as much of a problem as large dinner plates and XXL meals (data based on Coelho do Vale. 2008) I want to start today's Seconds with a question: How did you like that Carl and I did not rush through the news-lineup as it was the case in previous episodes, but simply took our time to discuss the topics in depth an breadth, yesterday ? Personally, I believe that this is much better than the accumulation of "buzzword" the show had become in the previous weeks due to my "study hunter and gatherer" drive - or, in other words, the mere mass of studies I wanted to pack into the show and Carl's desperate effort to cover them all. Would you agree? And what other changes / improvements would you like to see in the future? We are open for constructive criticism. You can't improve your game without it. Let's get to what did not fit into the show, then ... The net result of the spending mo...
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Calcium, Magnesium, Potassium & Co in Food, Water & Supps - Getting Enough is Easy, Knowing How Much Is Not!

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Image 1: "Minerals? Yeah that's the stuff you need to avoid cramping" While this is certainly true, the mineral loss during "normal" workouts is largely overblown, the most important and actually only necessary ingredients in respective drinks, even for Ironman Triathletes, are salt, water and sugar and what's worse this prejudice conceals the importance of electrolytes for our general health. While it is Thursday, it is plain to see that this is not Adelfo Cerame's weekly SuppVersity post . There have been a couple of issues with the promised workout videos and neither I nor Adelfo wanted to postpone them yet another week so that we decided to rather publish videos + Adelfo's weekly update tomorrow instead of a reduced snippet today. To make sure you have more than enough food for thought to bridge the time, I applied a coupe of tweaks to a longer snipped from the next installment of On Short News that dealt with the protective effects of high...
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