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Weights and Barefoot Running are More, EPO Much Less Effective than You May Think. Plus: Stretching & Lactate Monitors and Half-A-Dozen other New Training Studies

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Join hands w/ science! The piles of research that is published on a daily basis is enormous. Not all of it can make it to the SuppVersity News , but studies that made it into the  Journal of Strength and Conditioning Research  are unquestionably among those that are more likely to make the SuppVersity Cut . Why's that? Well, thematically, they are (pre-)filtered and focusing on the surprisingly beneficial effects of things as different as resistance training and barefoot running, they provide evidence that could be relevant to your own and your clients training. They will also remind you of the potential benefits and downsides of stretching - and how this is determined by when and how you do it; put the "benefits" of doping with (falsely?) legendary EPO into perspective; and tell you whether the first portable lactate monitor for consumers actually works. Read more about exercise-related studies at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? ...
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On Short Notice: 15% Stronger With Kineso Tapes, HIIT With 30-20-10, Combined Training vs. Diabetes, Coffee vs. Scars, Peanuts & Pregnancy, Phosphate & Insulin + More!

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Image 1: You like it fast? Then the novel SuppVersity column SuppVersity " On Short Notice " is right for you. So don't forget to bookmark, subscribe to the RSS feed or the email updates (see bottom right of the page) or simply start following me on facebook and/or twitter Actually I am quite happy that most of you liked last Saturday's first installment of SuppVersity "On Short Notice" - it turned out that just writing down one of those mini-items, whenever I have a couple of minutes to spare yields more great content than a single post can hold. So, despite the fact that I have stockpiled 11 items for you in today's installment I have already written the first ones for next week's installment of this new column. Before we start with those of the past week, I would just like to remind everyone that you can simply add the RSS feed ( all SuppVersity posts , only "On Short Notice" posts ) to your favorite RSS reader, or start follow...
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On Short Notice: EPO Reduces Mitochondrial Biogenesis, Excess Zinc Raises BP + Impairs Insulin Clearance, ALA + UDCA "Cure" NAFDL, Earthing, Estrogen & Your Heart ...

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Image 1: 2h of earthing would certainly solve this problem just as they seem to reduce the risk of developing blood clots,  by the way (see below) I thought I could try something new today and just give you a brief research update on stuff that would otherwise not necessarily make it to the SuppVersity , because it is not really worth writing a whole blogpost on it. Please make sure you let me know whether or not you like this format. I am open to comments of all sorts and suggestions on whether to continue posting things like this; on the respective frequency; on whether or not you want stuff in more detail and so on and so forth... You know that I am writing this blog for no-one else, but YOU , so take this chance and give me some feedback to allow me to tailor things even more to your demands. But enough of that, let's get to the studies for today :-) EPO treatment reduces mitochondrial biogenesis... ...in  fast twitch-muscle fibers, only! Vladimir E. Martinez-Bell...
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Eight Weeks on Moderate Doses of Erythropoietin (EPO) Build a Bigger Mitochondrial Engine and Shed Some Body Fat, but is That Really Worth Taking the Risk?

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Image 1: These EPO containing Recormon vials are highly popular in the French Pyrenees ;-) Fatty acid oxidation is certainly one of the buzzwords in the supplement industry. Interestingly enough, it is mostly used very indiscriminately for all sorts of physiological processes which are sometime more, sometimes less related to the actual process of β-oxidation, in the course of which the acetyl CoA are liberated from their original molecular bond. In fact, the majority of the currently available "fat burners" (those neat little pills with tons of fat liberating, but not burning stimulants in them) has no effect on the efficacy of this process. In previous posts, as the one on irisin and the utility of exercise induced increases of PGC1-alpha ,  I have already hinted at the importance of "building a bigger engine", or, more formally, increasing the oxidative capacity of your mitochondria in your individual battle against your love handles and the global battle a...
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Ask Dr. Andro: Does the Deer Velvet Antler Spray NFL Fullback Heath Evans is Supposed to Have (Ab-)Used Work? Does it Contain IGF-1 & Can IGF-1 Be Taken Orally?

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Question from Lerner: "Dr. Andro, check out the following link . It's about deer antler (which I didn't find being discussed in a search of suppversity) -- and how that supposedly contains IGF-1. I don't watch NFL football, but they do get paid big money and that motivates them to try different things for sure. Still, does it work, or is it just placebo effect?" Image 1: Legal growth hormone supplements in the NFL? How legit is the deer velvet antler extract containing 'The Ultimate Spray '  (image source official SWATS homepage ) Answer from Dr. Andro: Initially, I wanted to dismiss this one all together, because I remembered out of my head one of two peer-reviewed studies on the use of deer antler, which was not able to find any effect of elk velvet antler extract at a daily dose 560mg on exercise performance or endocrine parameters in 25 male and female rowers ( Syrotuik. 2005 ). How on earth would the hilariously labeled The Ultimate Sp...
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Teaching New Tricks to an Old Dog: Erythropoietin (Epo) "Doping" to Treat the Metabolic Syndrome!?

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Figure 1: Schematic illustration of the molecular structure of EPO ( Wikipedia ) Have you ever wondered, why there are no obese competitive bicyclists? Because of the enormous calorie expenditure on "The Tour" and similar events? Well, according to the results of a recent study from the National Institute of Diabetes and Digestive and Kidney Diseases in Bethesda ( Foskett. 2011 ), one of the "supplements" many of these athletes have been found to (ab-)use, may factor in the equation, as well. Foskett et al. followed up on the results of recent studies which suggest a role of Erythropoietin (Epo) signaling in the regulation of body weight, fat mass, and glucose metabolism ( Hojman. 2009 / Katz. 2010 ). They fed a group of mice the standard hypercaloric (5240 kcal/kg) "high fat" diet containing 60 kcal% fat to induce what researchers consider a good model for the metabolic syndrome, i.e. so-called "diet induced obesity" (DIO) in their lab...
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