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Bicarbonate + Beta-Alanine Supplementation, HIT Exercise Performance and Energy Substrates in 71 Trained Cyclists

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If there's one take-home message from the study at hand, it is: While both SB& BA work, it depends on the sport/exercise test if the effects will be significant. If you've been following my articles at the  SuppVersity  for some time, you will know that I have covered beta-alanine and sodium bicarbonate , two of the few ergogenic supplements for which we have enough evidence to assume that they actually work, extensively in the past. You will yet also remember that the synergistic effects you'd expect to see when you combine intra- (beta alanine) and extra-cellular (sodium bicarbonate) H+ buffers didn't show in every pertinent study in the  SuppVersity  archive. Danaher, et al. (2014) , for example, found no effect of combining both during performance test with fixed intensity and volume, while  Tobias et al. (2013) , whose study tested upper body performance and didn't limit either intensity or volume, did - it almost doubled the total work th...
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Replacing CHO W/ Protein Won't Impair Glycogen Resyn-thesis | Plus: RT+HIIT & Satellite Cells; BFR & Recovery

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If that's what your PWO meal looks like, you're doing it right. I am sorry it took me so long to complete the follow-up to last week's article about the latest "recovery science" - my real job took a toll... in fact, I still have to hurry and will, therefore, skip a lengthy introduction that won't add to the educative value of today's article, anyway... the only thing I would like to say in advance is: I am going to do my best to decrease the interval between SuppVersity  articles again. Maybe it will comfort you to hear that there are five studies in today's research update - five studies that are not all directly related to exercise recovery and yet still practically relevant for your training and nutrition planning (see "What's the practical implication?" at the end of each bullet-point if you want to read only the gist(s)). Learn more about building muscle and strength at www.suppversity.com Acutely Increased Hormones Don...
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Green Tea Lipids + Statins, PWO CHO + Glycogen, Visceral Fat, Heart Health + Anthrax - Research Update July '17

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Matcha releases more antioxidants than tea leaves (Fujioka. 2016). Only recently, you've read the "Caffeine June 2017 Research Update" [ (re-)read it ] here at the SuppVersity . Some of the effects of green tea have thus already been discussed. After all, caffeine is one of the health-relevant ingredients of tea; it is, however, not the most important one. As Yuan Fen et al. explain in their latest meta-analysis of the effects of green tea on blood lipids, tea can be classified as green tea, oolong tea or black tea depending on the manufacturing process" (Fen 2017). What exactly it is that mediates the various health benefits of tea (inflammation, hypertension/heart disease, and cancer | Serafini 2011) and their potency may thus differ slightly from tea to tea. Learn more about the effects of your diet on your health at the SuppVersity All About Almonds' Health Effects Taste Matters - Role of the Taste Receptors Egg-Ology, Today: Why Eggs are...
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Gain DXA-Confirmed 3% Lean Mass Within ~12h, Glycogen Loading Does the Trick | Plus: Training on 'The Pill' & More...

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The first December 2016 research update with studies that are relevant for both, women and men. I mean, who wouldn't want to get sign. more muscular in hours? I guess those who know that this is just an often overlooked measuring error. Have you ever wondered about the accuracy of your DXA data? It's supposed to be "the gold standard", but you've learned only recently in the SuppVersity  Facebook News  that this is only the case if you measure at the same time of the day, identical hydration and - as a more recent study shows - even identical glycogen stores. What? Yes, that's right! You can make DXA-confirmed 3% gains in lean mass within hours. Simply by glycogen loading. You're not interested in body fat data? Well, this is your lucky day. Today's installment of the short news will also discuss the latest study on the interaction between oral contraceptive and the adaptive response to exercise (Schaumberg. 2016). Looking for more cutting edge...
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