SuppVersity - Nutrition and Exercise Science for Everyone

In today's installment: Alpha-GCP and reduces thyroid function; accurate body fat measurement in contest prep confirms recomp effect; more protein keeps shift workers lean and healthy. Since I didn't want to bore those of you who are (for whatever reason) not interested in significantly annotated summaries of the studies presented at the last ISSN conference, I've deliberately taken a break before publishing the next installment of the #ISSN17 series ; with this one answering important questions such as: Can alpha-GPC supplements give me hypothyroidism? Can lean individuals still do a "recomp", i.e. lose significant amounts of fat while gaining muscle in short periods of time - What does a gold-standard measurement w/ the 4-C method say? And, last but not least, is a higher protein intake the landmark feature of those night shift workers who don't get obese and sick and how does it work? Interested? Alright, here we go... Fasting  and alpha-GPC have sth...

Unfortunately, I cannot tell you if the "Western" diet was also full of junk food. I just know that its 20/55/20 ratio of PRO/CHO/FAT is everything but ideal for one's body composition. While it has not officially been published, yet, I am pretty sure that Jacob M. Wilson's latest paper is going to be one of the most-downloaded articles in the upcoming issue of the Journal of Strength and Conditioning Research  it's about to be published in. You're asking yourself why I am so sure about that? Well, it's already the most-discussed ahead-of-print article in months (see any Facebook Fitness / Exercise Research group or bulletin board), because it claims to confirm that ketogenic diets "can be used in combination with resistance training to cause favorable changes in body composition, performance and hormonal profiles in resistance-trained males" (Wilson 2017) - a claim that gets both ketophiles and keto-haters absolutely fired up. Would be ...

Certainly not a photo from the study. I have to admit that I have never even remotely thought about hiring a personal trainer or coach. A mistake? Well, unlike the lives of the obese subjects in a recent study from the Western State Colorado University  (Dalleck. 2016), my life does not depend on it and still, with my tendency to always do too much instead of too little, I am almost certain that I would have made similarly larger strides towards my personal training goals as the sedentary male and female subjects in the previously alluded to recently published study. One important feature of both training protocols is that they implement periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 Weeks W/ Periodization Detraining + Periodization - How to? Tapering 101 - Learn How It's Done! The 46 subjects were randomly assigned to one out of three experimental ...

Polarized training? Find out more... Does concurrent / concomitant training intensity distribution matter? Unless you're a first timer at the SuppVersity  you will have read at least two or three previous articles of mine about studies investigating the effects of concurrent training, i.e. the combination of strength and  cardio  training, (i.e. concomitant training) here . If you recall the results, you will know that previous research has demonstrated the influence of intensity distribution on strength endurance training adaptations. You can learn more about the optimal exercise order at the SuppVersity What's the Right Training 4 You? Hypertrophy Blueprints Fat Loss Support Blueprint Strength Training Blueprints Study: Over-training Exists Recovering from the Athlete's Triad You may also remember that no previous study has addressed the influence of "intensity distribution", i.e. the way intensity and volume are distributed acr...