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Caffeine for Peak Performance: 2.7% Increase in Max-Power Can Make All the Difference | Plus: Timing Matters! "The Caffeine Buzz" Occurs 30 Min After Blood Levels Peak

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Yes, caffeine "doping" may in fact allow you to show up at the office in time, even when you've overslept (only useful if your tiredness is not due to a caffeine-abuse induced lack of sleep , obviously). It sounds unbelievable, but up to now most of the research into the effects of caffeine on single bouts of brief ( ≤30 s) maximal exercise, predominantly using 30-s sprint cycling tests, shows no effect:  Bell et al. (2001), Collomp et al. (1991), Glaister et al. (2012), ... the list goes on. None of these and a bunch of other studies found increases in sprint performance irrespective of the amount and mode of caffeine supplementation. Until today, only Anselme, Collomp, Mercier, Ahmaidi, and Prefaut (1992) found a significant effect of caffeine on maximal anaerobic power output (Wmax), as derived from a series of maximal 6-s cycle sprint tests. Unfortunately, study by Anselme et al. (1992) has some limitations including: (1) the use of a mixed gender sample; (2) th...
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Eight HIIT Sessions on the Rowing Ergometer Cut Body Fat, Increase Adiponectin, VO2Max & Performance in National Level Rowers - Workmatched Classic 'Cardio' Does Nada

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If you have hitherto ignored my previous advice (e.g. " Choosing Your Workout Style ") to give the rowing machines a try, maybe the study at hand will rise your interest. Give it a try. It's an awesome whole body workout and highly effective, even if you just do 20min of steady state after lifting weights. Yesterday you've learned that even the most idio... ah, I mean unconventional - not to say "experimental" in the literal sense - one-legged leg training routine is more likely to get you those six-pack abs, of which everyone appears to believe that it was a natural sign of outstanding health and a thing everybody must have (just like the new iPhone, you know ;-), than a bazillion of sit-ups. Today, you will see that a somewhat less "experimental" training regimen will not have you reach your goal faster and more efficiently, it will also have the welcome "side effect" of making you healthier and improving your conditioning. And you...
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Electrical Stimulation Improves Clearance of Lactic Acid After Anaerobic Activity in Collegiate Athletes. EMS Turns Out to Be as Effective as 'Traditional' Massage Therapy.

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Image 1: The EU-940 EMS device the scientists used in their study to activate the vastus medialis and lateralis (high- lighted in the image) of their subjects, is very different from the average EMS based "abdominal toner" advertised on TV. Even here, at the SuppVersity, news on ergogenics, i.e. things that improve (athletic) performance, are usually about a pill, a fancy plant extract or another 'superfood' . Today's news, however is about a much more "physical" means to improve anaerobic exercise performance, decrease lactate accumulation and improve regeneration: Electrical Muscle Stimulation (EMS). EMS? Now, many of you will probably remember those TV spots, where you were told that "Abmaster" & Co would transform your pot-belly into a "six-packed" attractant for the opposite sex , if you did not miss this "unique" opportunity and bought one of those electro-shockers no ...
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Pardoxical: L-tryptophan Supplementation Increases Time to Exhaustion

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Molecular structure of l-tryptophan ( HMDB v2.5 ) In view of the generally accepted paradigm that BCAA supplementation exerts its beneficial effects on exercise performance partly via counteracting the rise of tryptophan levels ( Castell. 1999 ) it appears highly counter-intuitive that L-tryptophan supplementation can decrease fatigue perception during an aerobic exercise with supramaximal intercalated anaerobic bouts in young healthy men ( Javierre. 2010 ). Notwithstanding, Javierre et. al. found that supplementation of the serotonine precursor l-tryptophan increased time to exhaustion in consecutive submaximal exercise on a cycle ergometer at 50% of the participants respective VO2max for 10 min: The total exercise time was 49.4% greater after receiving L-tryptophan than after receiving the placebo. A lower rate of perceived exertion was exhibited by the group while on tryptophan although the differences from the control group were not statistically significant. No differe...
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