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From Hero to Zero - HMB Doesn't Work at All... in Athletes and Trained Individuals, Latest Meta-Analysis Suggests

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If we go by the results of this latest meta-analysis, athletes and experienced gymrats don't benefit from HMB supplements. Roughly 4 years ago, HMB, which, once hailed as "as potent as a weak androgenic steroid", had been forgotten by most fitness enthusiasts, when - all of a sudden - a single study by Wilson et al. put it back into the limelight. In fact, there's hardly a study that has been so heavily debated in the fitness geek community as Wilson's infamous HMB paper with the steroid-like gains from March 2014 (Wilson 2014). Since Wilson's paper has (as of now) not been retracted, it does seem odd that a group of scientists from Chile and Spain write in the conclusion of a new meta-analysis that's about to be published in the  Journal of Science and Medicine in Sport  (Sanchez-Martinez 2017) that they found "no effect of HMB supplementation on strength and body composition in trained and competitive athletes" (Sanchez-Marrinez 2017)... u...
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Mix Things Up ⇨ Up Your Gains: Altering Loading Schemes in Every Session Accelerates the Strength Gains in 6-Week Study Involving 200 Experienced (5 Years+) Trainees

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Looking for a new routine for your new-years gym resolution? This SuppVersity article offers suggestions that will pay off in form of strength gains.  For the rookie, everything works. If you have more than five years of series training experience under your belt, however, you will be progressing much slower - often frustratingly slow(er)... This is why the results of a a soon-to-be-published study in the Journal of Strength and Conditioning Research  are particularly interesting. In contrast to your average resistance training study, the subjects of this study belonged to previously described group of experienced trainees. With a mean training experience of more than 5 years, the initially more than 300 volunteers were thus significantly more representative of the average SuppVersity  reader than the "recreationally trained" subject who goes for a jog once a month. The method used int he study is an alternative to classic periodization schemes. 30% More o...
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Milk Fat Globule Membranes Power Up Strength Gains by Improving the Wiring of Subjects' Muscles | Plus: Its Proven Health, EPO & Immune-Boosting Effects Won't Hurt Either

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At the moment it is by no means clear which type of athlete / gymrat would benefit from milk fat globule membrane supplementation and which wouldn't. It's after all well possible that the effects Soga et al. observed in rookies wouldn't occur in adv. trainees or professional athletes. After the study on nucleotide supplements the Satako Soga's latest paper on the dietary supplementation with milk fat globule membrane is #2 on the list of studies with promising new ergogenics in less than a month. In view of the fact that the last year has been devoid of any true innovations, this is a welcome diversion from writing about whey (or other protein powders), creatine , beta alanine and baking soda , as well as the occasional study on HMB for me. In spite of the fact that this is a follow up on previous rodent studies from the same researchers, I must warn you not to to expect too much of MFGMs, yet. More data and studies with more realistic resistance training + sup...
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You Can't Be Too Old to Benefit From Creatine! Plus: No Matter How Old You Are, Taking it After Workouts is More Anabolic Than Taking Your Creatine Before Working Out

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Whether you are young or old, the benefits of creatine supplementation are something you must not miss. You know that I am a fan of creatine (and you should be, too). Despite the negative press it gets in regular intervals, it is the one and only truely proven ergogenic amino acid. Still people outside of the fitness community are hesitant to supplement with creatine monohydrate. Next to the usefulness of creatine in non-fitness junkies - specifically older ones-, which is doubted only by noobs, the issue of "creatine / supplement timing" is still debated - even within the fitness community. With the exception of the previously discussed study by Jose Antonio et al. (2013 | read my review ), there is no study that tested, whether the commonly suggested ingestion of creatine after a workout is in fact significantly superior to taking it before the workout. You can learn more about creatine at the SuppVersity Creatine Doubles 'Ur GainZ! Creatine, DHT & ...
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The 100% Natural "Hormonal Approach" to Personalize Your Resistance Training Program: Using Saliva Testosterone to Discover Your Own, Personal Optimal Set- & Rep-Range

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A pre- vs post-workout salivary testosterone test could hold the clue to the perfect workout. Most of you are probably aware that my own personal interest in learning something new every day is one of my central motivations to sit down and write an article about the latest and (imho) most interesting studies from the realms of nutrition and exercise science. At first sight it may seem as if it was kind of stupid to waste additional time with writing about it. After all, it would seem as if just reading the study would be enough. From my seminars and lectures I have yet learned that teaching others about things you believe you would "know by heart" does usually improve your own understanding of the matter, significantly. This is similar with blogging, which does however have another often under-appreciated advantage: You get in contact with others who share a similar interest. People like "Anonymous" (this is what happens if you don't use at least a nickna...
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Leucine & Leptin, Two "L"s for More Muscle & Less Fat? "I'll Get There, When I Can!" How Important is it to Stick to the Plan? Is Organ Growth Inevitable for the Big Guys?

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With annual costs of $560-$635 billion chronic pain is going to bankrupt the US before the diabesity epidemic can. After all the $146 billion obesity cost the US economy in 2008 is pretty cheap compared to the ~$300 due to chronic pain, wouldn't you agree? $560-$635 billion that's the SuppVersity Figure of the Week and it quantifies the annual amount of money that is spent for treating chronic pain in the US (Institute of Medicine (US) Committee on Advancing Pain Research , Care , and Education . 2011). According to the latest data (2011) each US citizen is thus paying $2,000.00 to relieve the pain of 100 million chronic pain patients in the US alone. Obviously you are not  paying those two grands to your sick neighbor, directly. In fact, the $2,000 consist of the total incremental cost of health care due to pain which ranges from $261 to $300 billion and a $297-$336 billion "penalty" due to lost productivity (that's more than 2x more than the $147 eco...
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