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MCTs and High Protein - One Will Turn You into a Metabolic Furnace, the Other Will Just Burn Money - #ShortNews 10/18

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It's about time for some nutrition science news. For today's installment of the # ShortNews , I've picked two hitherto unpublished studies the main results of which have been presented recently as part of the  Proceedings of the Nutrition Society  Summer Meeting . The studies by Carr et al. and Maher et al. deal with the metabolic effects of two dietary nutrients you'll all be familiar with: protein and medium-chain triglycerides aka MCTs. Learn more about building muscle and strength while losing fat with www.suppversity.com Acutely Increased Hormones Don't Grow Muscle? Protein vs. Carbs 4 Glycogen, BFR & Recovery ... Pre-Exhaustion Exhausts Your Growth Potential Exercise not Intensity Variation for Max. Gains Battle the Rope to Get Both, Ripped and Strong Study Indicates Cut the Volume Make the Gains! With both of them being conducted in healthy, normal-weight individuals and the use of sophisticated measuring equipment (eg. meta...
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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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Protein-Sugar Interactions: Will a Coke/DietCoke Turn Your Lean Steak into a Cheeseburger - Metabolically Speaking?

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Does a Coke (diet or regular) really ruin the metabolic benefits of high protein meals? Decrease fat oxidation? Increase fat storage? Boost your appetite? In her recently published blog about the study, Dr. Shanon Casperson writes acknowledges the "beneficial effects of protein-rich diets", its beneficial effect on satiety, its ability to decrease both prospective and real-world food intake, and its beneficial effects on human metabolism. With all the things we know about protein, it is yet quite interesting that we don't know "what happens when we drink a sugar-sweetened beverage with our steak dinner?" (see BMC blog ). The former is the research-question of a recently published study in the OpenAccess Journal  BMC Nutrition  that was conducted by - you guessed it - Casperson et al. (2017). Learn more about fructose at the SuppVersity Bad Fructose not so Bad, After All! Learn its Benefits. Fructose From Fruit is NOT the Problem US Fructose...
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Protein - 0.8g/kg Insufficient for Female Athletes, Too. Plus: Revised RDA is 1.71-2.2 g/kg/d Depending on Sport & Sex

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With average daily protein intakes of only 90±24 g (Gillen 2017), many female athletes are probably missing the sweet spot of ~1.7g/kg/d. I guess I am preaching to the choir when I write that the recommended daily allowance (the magical "RDA") for protein is laughable; the number of studies which show that an increased protein intake will have beneficial metabolic effects is increasing by the day; the subjects of these studies are men and women, kids, teens, tweens, adults, and grandparents, perfectly healthy or sick, lean or fat... and in all of these increasing the protein intake to ~2x the RDA of 0.8g/kg has been found to be associated with significant beneficial effects on body composition and/or health in the majority of the studies ( learn more ). High-protein diets are much safer than some 'experts' say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! 2017 Evidence for Protein Timing Satiety: ...
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Is 'Meat' Bad for us, or Rather the Products we Call 'Meat' - A Mix of Preservatives + Colorings That's Killing Us Slowly?

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Ladies and gentlemen, may I introduce: the worst offenders in the "meat" category. Foods that owe their color, their taste, their shelf-life and their tolerable bacterial count to an amount of food additives that makes me question whether these food products are still "meats". You will probably remember from previous SuppVersity articles that the association between meat, cancer, diabetes and other ailments of the Western Diabesity Society often vanish when studies successfully adjust the odds ratios for developing one of multiple of these diseases for fresh (=unprocessed) vs. processed meat intake. One reason for this observation unquestionably is oxidative damage to the protein and fat content of meat product during processing. Unlike these factors and the oxidation of fats that you add when you prepare the meat , there's yet another potential reason for the bad effects of processed  meats on our health: many of them are only par meat, part additive. ...
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