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Cold Water or Whole Body Cryotherapy Which (if any) Shall You Use? Active Recovery = ↑ Testosterone = ↑ Gainz?

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The use of and effects of post-workout stretching and related purported recovery boosters on the adaptational response to sports is IMHO astonishingly under-researched (Barnett 2006). The latest issue of the  European Journal of Applied Physiology  features not one, but rather a bunch of interesting and (in many cases) practically relevant papers. Reason enough for me to address them in this year's first Exercise Research Update - a research update I will publish in form of two individual articles with the first one (the one you're about to read) addressing recovery techniques and their potential role in modulating your training results. More specifically, we are going to take a fresh look at the latest data related to the effects of different cooling techniques and the use of active recovery on your performance, size & strength gains... but now, without further delay, here's the gist + implication for today's studies. Both, hypoxia / BFR and compression ...
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Update on GAINZ: More Muscle & Strength W/ Exercises You Like | Deadlifting Unshoed NO Power Booster | 50% Sugar NOT Anti-Anabolic | Cryotherapy NO Recovery Boost

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No, bro - Losing your shoes won't allow you to magically lift thrice your BW when your current 1-RM is only twice your BW. Who would have thought that? If trained subjects are allowed to chose their 'favorite' exercises (or those they deem most productive) they gain 63% more lean mass in a realistic 9-week study (difference short of sign., though). I guess compared to this result from a recent study from the  University of Tampa , the realizations that deadlifting unshoed doesn't seem to provide a systematic benefit, that sugar does not - if protein intake is adequate - negatively affect anabolism, and that local cryotherapy doesn't just threaten the adaptational processes that occur after your workouts are rather expected results... results that were IMHO still worth summarizing in this October 2017 Suppversity "Update on GAINZ" ;-) If you want to update YOUR gains, try creatine -monohydrate - safe and proven! Creatine Doubles 'Ur GainZ! ...
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New Form of Chromium Boosts Protein-Induced Increase in Protein Synthesis Even W/ High Intakes | Plus: Novel Whey Isolate W/ Increased Potency (20:27) - #ISSN17 Special IV/IV

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The "Crispy Cauliflower Pizza (low-carb, high protein, high fiber, gluten-free)" from Honey What's Cooking will 26g of protein to what can become >4g protein/kg per day for 2 years without triggering measurable ill health effects on kidney, liver, or bone (Ellerbroeck 2017). Even with this final installment of the #ISSN'17 series, I haven't addressed all the interesting presentations the results of which have been abstracted in the Proceedings of the Fourteenth International Society of Sports Nutrition (ISSN) Conference and Expo . If you're into going right to the source, I'd thus suggest you (re-)visit the long list of presentations at the JISSN website . With Anya Ellerbroek, Corey Peacock, Tobin Silver, and Jose Antonio's presentation of the results of their 2-year follow-up to the previously discussed high protein study/-ies ( more ), I have in fact saved one of the most relevant presentations for this last installment of the series. To ...
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Research Update: Do NSAIDs Augment or Impair Exercise Induced Hypertrophy & Strength Gains in Young and Old?

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Are you young and healthy? Then, high-dose NSAIDs may ruin your quad-gainz. If you browse the SuppVersity   Archive , you will find that NSAIDs, i.e. Non-Steroid(=not based on cortisone)-Anti-inflammatory-Drugs like aspirin, celecoxib, diclofenac, ibuprofen, or indomethacin, are not as bad as the bros in the locker-room may have told you. In fact, a relatively recent study by Mackey et al. (2016) observed  beneficial effects on muscle repair in young men . And an even more positive image of NSAIDs emerges if you read Trappe et al.'s 2016 study in which they observed significant increases in muscle gains in older trainees. Read about exercise- and nutrition-related studies in the SuppVersity Short News Alcohol, Microbes & International Chest Day Will Cooking Ruin the N3s in Your Fish? Learn What's Really Driving Your Gains HbA1c, Bone Health, BFR & More | Jan'17 TeaCrine®, ALA, Tribulus, Cordy-ceps, Sesamin... The Latest Fiber & ...
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