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Peri-Workout BCAA + Glutamine + Citrulline Consumption Blunts Muscle & Fat Loss Compared to Powerade Placebo

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"Shed the fat, keep the muscle!" That's a promise you will find not literally, but analogously in every ad for BCAAs, but do they actually do that? Help you shed fat and retain muscle? Scientific prove to support this claim is, as of yet, missing. With BCAAs it is just as it is with 99.9% of the supplements: Ads and product labels are full of scientifically unproven claims. One of these unproven claims is that the consumption of branched-chain amino acids would protect you from losing muscle while you're dieting ... the problem with this notion is - as sound as it may seem in view of the mTOR promoting effects of leucine, there's no study which would prove that guzzling BCAAs all day will in promote fat and blunt lean mass losses when you're cutting.... or I should say "as of now, there was no study...", right? After all, there's this new study by Dudgeon et al.'s the abstract of which tells us that "BCAA supplementation in trained i...
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Glutamine, the Anti-Obesity Gut-Tenant Modulator for the Obese and Potential Anti-Ammonia Benefits for Athletes

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The health impact of the vast gene pool in our guts has long been underrated. You will probably remember my previous articles on glutamine  - articles that draw an overall very mixed picture of the usefulness of this gluconeogenic amino acid. If you have been around "forever", you may yet also remember that there's one thing glutamine appears to do that no-one actually has on the radar, when he or she's browsing the storefronts of his or her favorite supplement vendor: Improvements in insulin sensitivity as those I've written about for the first time in 2010 and downstream anti-diabesity effects as they've been demonstrated more recently by Mansour et al. (2014) in a quite impressive 6 week study, in the course of which "3x30g/day Markedly Improved Cardiovascular Risk Factors & Body Comp in 6 Weeks" (reread the full article ). You can learn more about the gut & your health at the SuppVersity Bugs Dictate What You Crave Swee...
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Whey + Casein - A Superior Post-Workout Shake in Theory (Fast + Slow) and Practice (Results of a 10-Week Study)

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Casein & whey - Many companies sell both. For a good reason! It appears to be logical. By combining whey and casein in your post-workout shake you would have the protein synthesis triggering spike of amino acids from the whey and the long-lasting pro-anabolic hyperaminoacidemia (=elevated amino acid levels in the blood) from casein. Can you ask for more? Yes, you can! You can ask for scientific evidence that this is actually superior to say spiking your whey protein with additional pro-anabolic BCAAs (Atherton. 2010; Blomstrand. 2001) and allegedly recovery boosting glutamine (Sharp. 2010). Learn more about the effects of your diet on your body composition at the SuppVersity Only Whey, Not Soy Works for Weightloss Minimal Carb Reduction, Max. Results? Dairy Protein Satiety Shoot-Out: Casein vs. Whey How Much Carbs Before Fat is Unhealthy? 5 Tips to Improve & Maintain Insulin Sensitivity Carbohydrate Shortage in Paleo Land Luckily, Kerksick, e...
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The A to Z of Effective & Less Effective Immuno-Nutrients to Prevent and Combat Respiratory Tract & Other Infections

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Teddy bears are like vitamin C and zinc. They can help you when you are already sick, but what are supplements athletes and gymrats take in advance to survive the flu season without getting sick at all? Specifically during the winter time, hard working athlete and manic gymrats can be particularly susceptible to all sorts of infections. To help you having to work out with a handkerchief in your hand all winter long, I have compiled a non-comprehensive list of supplements that may help you to maintain and even improve your immune defenses and thus to survive the cold and dark winter times without catching a cold or even the flu. In their recent review in the Journal of the International Society of Sports Nutrition Vinicius Fernandes Cruzat, MaurĂ­cio Krause and Philip Newsholme reviewed the extensive literature on nutritional supplements that act as immuno-nutrients, may to reduce immunosuppression and excessive inflammation in hard-training athletes and gymrats like yourself (or ...
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Glutamine or BCAA, Which is the Better Fatique Buffer? 18g GLU Suprisingly Effective, 9.5g BCAAs (Un-)Surprisingly Useless as Blood Fatigue Factors & Cytokine Buffers

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Rowing is an excellent cardio exercise for wanna be bodyuilders, by the way! I am not really a fan of glutamine, but unlike BCAAs that are still hyped all over the Internet, the conditionally essential amino acid which is the most abundant of all amino acids in human blood is at least not falsely heralded as a potent catabolic, anabolic, weight loss adjuvant and what not, any longer. Against that background I have to admit that I am not exactly unhappy to tell you that Ga Hee Koo, Jin Hee Woo, Sung Whun Kang, and Ki Ok Sjin who work at the Dong-A University and the Republic of Korea Airforce Academy , have recently observed that BCAAs have absolutely no, glutamine at least a minimal impact on the blood fatigue factor response of juvenile athletes in response to a 2,000 m all out rowing challenge w/ placebo, BCAA or glutamine supps. Learn more about amino acid and BCAA supplements at the SuppVersity Glutamine Helps W/ Diabetes Whey + C Kicks BCAA Ass Alanyl-Glutami...
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