SuppVersity - Nutrition and Exercise Science for Everyone

An illustrated synthesis of the most recent evidence. There are two fishy articles in the latest issue of Advances in Nutrition , two articles worth taking a closer look at, as I've found. Paper 1 and probably the more SuppVersity-ish paper comes from the University of Bath and is, as the authors themselves highlight, the first systematic review of fish oil supplements (#FS) in athletes that has ever been conducted in the 25-years+ history of fish oil supplements 😮 (the "fish-eating"  umbrella review is addressed in the infobox). You can learn more about omega-3 & co. at the SuppVersity Don't drink rancid fish oil How to Avoid N3 Oxidation N3/N6 Ratio Doesn't Matter!? MUFA & Fish Oil Don't Match Fish Oil Doesn't Help Lose Weight Rancid Fish Bad 4 Health Impossible? Everybody knows that fish oil is rather a vitamin than a supplement, right? So why wouldn't athletes benefit? Ahh... Wrong question: The right question wou...

Carnosine saturation!? It may occur (if at all) only at much higher dosages / longer supplementation periods  than they're currently recommended. If you've been a faithful SuppVersity reader for the last almost 10 years, you will have noticed that my initial excitement about beta-alanine (#BA) has been fading ever since the classic meta-analysis by Hobson et el. was published in 2012. Yes, there were small benefits (2%) but only in the high(er) intensity 'long sprint' exercises... after having read the latest meta-analysis by Rezende et al. (2020), I am asking myself if this rather mediocre result could be in part due to the relatively low median dose of BA. In the studies Hobson et al. reviewed, the median amount of cumulative #BA intake was 179 g of β-alanine. Now, Rezende et al. hypothesize that "commonly used BA supplementation protocols may not come close to saturating muscle carnosine content?" Let's take a look at how a group of Brazilia...

Works, ... whether that's solely due to pH modulation is not clear. So we don't know if simply using bicarbonate as an alkalizer will do the same Let's get this straight, right away. While the authors ascribe the body weight and performance benefits they observed in their latest study solely to the pH modulating effects of their multimineral supplement, it's by no means clear that the minerals themselves do not at least contribute the effect. But before we get into the nitty-gritty of the discussion, let's first see how the mixed-sex population in the study at hand boosted their weight loss and training efforts ... The RCT was conducted by German scientists from the Martin-Luther-University of Halle-Wittenberg  ( Hottenrott 2020 ). Hottenrott et al. recruited their subjects, a total of 80 healthy (40 females), normal-to-overweight subjects who were aged 20–60 years, and had been physically slightly active before the onset of the trial (1–2 h exercise/week). Miner...

It's worth peeling the protective layer scientists use to cover up potential methodological holes in practical relevance.  Studies usually make it to the SuppVersity  news if they are educative, informative, or practically relevant. In the case of the latest paper by Emilie Lindahl et al. ( 2020 ), one could - at a surface level - argue that all three criteria apply. But hey, this is the SuppVersity  so we're going unpeel the surface and look for cancerous growth in the methodology section 🤣... Learn more about vitamin D at the SuppVersity How Much Vitamin D Shall You Take? Leucine, Insulin, Vitamin D and Your Gainz Vitamin D Speeds Up Exercise Recovery One Svg of Fish or Eggs Satisfy Your Needs? Vitamin D an Essential Supp For Athletes? New Dosing Suggestions for Mr./Mrs. Average In their study, the scientists from the "Department of Food Science" at the Aarhus University  investigated the effect of "complexation" of vitamin ...

You may find this supplement albeit with a less honest label at your favorite 'hardcore'-supplement store. You will have seen them pop up (and already begin to disappear again) in almost every supplement store that considers itself 'hardcore' but 'natural': laxogenin supplements. By their producers and the shops that sell them corresponding products are marketed as an agent that "can help you add muscle and shed fat", that is "not classified as a prohormone", that "doesn’t need to be cycled" and that "delivers results" and targeted at natural bodybuilders and fitness enthusiasts. Read more about studies involving TRT/HRT & co on suppversity.com: What to expect from normalizing Testosterone Testosterone Gel Augments 'ur Gainz PWO T-Increases Don't Determine Your Gainz The Hormonal + Other Underpin-nings of Gainz Impressive 12% T-Boost (+20% IGF1) W/ Tribulus T +/- Exercise to Rejuvenate...