SuppVersity - Nutrition and Exercise Science for Everyone

Trust me, once you try to match your intake to your alleged expenditure via apps and trackers you WILL fail if you're also working out regularly - so don't extrapolate the results to: "Oh, I'll just have that Pizza + IceCream, I burned 1,000kcal extra in the gym, I can afford it" - you can't  out-exercise overeating! Those of you who're friends with me on Facebook may have seen the link I posted to an article about an epic total   bed rest study (yes, including bedpans, etc.) that's currently recruiting volunteers. If it was not for the good of humanity - Mission to Mars etc. you know - I guess, studies in which you have to stay lying at a decline angle in bed for a whopping two months wouldn't even pass the scrutiny of the ethics committee of (in this case) NASA... but I am digressing and things were significantly less bad and much more realistic in a recent study from the  University of Missouri . With this new study, Winn et al. (2019) wa...

Missed the ISSN 14th International Society of Sports Nutrition (ISSN) Conference and Expo? I've sifted through the proceedings and picked studies of for a multi-part article series. Today: IIFYM & Nutrient Deficiencies, (Iso-)Leucine & Blood Glucose and the notorious question: How much protein do lifters need? If you have, just like me, been unable to attend the "Fourteenth International Society of Sports Nutrition (ISSN) Conference and Expo" on June 22-24, 2017, you have missed the presentations of the following selection of studies I plugged from the proceedings . Studies like Michael Dahlinghaus' short-term (3 week) Paleo diet intervention over the course of which the subjects, the 11 healthy, normal-weight subjects who had been randomized to the intervention group lost 3.27lbs (P < .05), improved their systolic BP by 7.46 (P < .043) and boosted at least one of the fitness measures Dahlinghaus included, i.e. the number of push-ups they could do be...

The amount and quality of food you eat determine how much weight you will lose, the quantity and quality of exercise controls how much of your weight loss is going to come from body fat. One of the biggest mistakes a coach can make is to overwhelm his clients with taxing workouts that ruin their already low "excitement" for getting off the couch altogether. I've previously discussed studies that show: especially in people who still have a ton of weight to lose intense workouts are not necessary to accelerate clients' weight loss and promote fat over lean mass loss. A recent study from the universities of Münster and Bonn (both in Germany) provides additional evidence in favor of the prowess of low-intensity exercise as a weight- and, more importantly, fat loss promoter. If you are more advanced or want to help advanced clients periodize their training! 30% More on the Big Three: Squat, DL, BP! Mix Things Up Periodically to Make Extra-Gains Linear vs...

If you lump all forms of dairy together into the "total dairy" category, US citizens have a ~40% reduced risk of prediabetes when they consume more than 14 servings of dairy per week. And that's by no means the only novel insight from a recent study by USDA researchers... When women tell you "it's complicated" that's usually a sign you're in trouble. When scientists tell you "it's complicated", it's usually a smart version of telling you: "We don't know nothing, bro..." With that being said, I didn't find the line "it's complicated" in the latest paper by scientists from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University  (Hruby 2017) and still I cannot shake the feeling that... you guessed it: "It's complicated" ;-) Yet even though it is obviously "complicated", the US dietary guidelines have consistently recommended 2–3 servings dairy/d for...