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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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Blood Flow Restricted LISS, but not HIIT, Will Boost VO2Max (5%), as Well as Strength (20%) - Perfect for Athletes' Rehab

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I have to admit: Unless you're injured and in rehab or belong to any other group of athletes where high mechanical loading is contraindicated or impractical, BFR is not exactly something you "have" to do, because everything else was worse. If you want to improve both strength and conditioning, there is usually no way to train accordingly, i.e. do "cardio" (aerobic training) at high(er) intensities and lift weight (enough to make gains). But is this actually true? What about HIIT , for example? Could that help increase both, VO2max and strength at the same time? How intense do you have to train and does adding cuffs and blood flow restriction have a value of its own? In their latest study, a group of Brazilian scientists tried to answer these and related questions. In short: de Oliveira et al. (2016) tested the VO2max and strength response to both, low intensity blood flow restricted training, high intensity interval training (HIT) and regular low intensi...
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HIIT vs. Steady-State for Fat Loss: Can EPOC Really Explain the Benefits of Intense Interval Training (HIIT, SIE, HIE)?

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HIIT has been touted to work its fat burning magic by increasing post-exercise oxygen consumption aka EPOC, a marker of the amount of fat you burn after your workouts. Eventually, however, only the total oxygen consumption and energy expenditure count and this is where the putative mechanism behind the fat loss effects of HIIT lacks scientific backup. Higher excess postexercise oxygen consumption (EPOC) after high-intensity interval exercise (HIIT / HIE) and sprint interval exercise (SIE) has long been touted to explain the greater fat loss scientists observed in several studies which compared the fat loss effects effects classic "cardio" aka steady-state exercise (SSE) to interval training (HIIT / HIE). To elucidate whether that's a reasonable and, more importantly, sufficient  (meaning: "Is the increased energy expenditure high enough to explain the fat loss, even if the steady state exercise consumes more energy and fat on total?") explanation for the p...
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Carbohydrate Timing Boosts Training Effect: Cut Out Carbs After PM Glycogen Depleting HIT Workout ⇨ "Sleep Low" to Make Game-Changing Performance Gains in Only 3 Weeks

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You are no triathlete or coach? That doesn't mean that this study isn't of interest for you. The figurative "extra wind" this training strategy can give you is relevant for almost every athlete. In a recent study, scientists from the French National Institute of Sport  investigated the effect of a chronic dietary periodization strategy in a group of twenty-one highly-trained male triathletes. Previous studies, in which "train-low" strategies, during which athletes are deliberately carbohydrate restricted over certain periods of their training cycle, have reported robust a up-regulation of selected markers of training adaptation (increased whole body fat oxidation, increased activities of oxidative enzymes) compared to training with normal glycogen stores and high CHO availability, however, the subjects experienced at best disappointing performance increases. Learn more about building muscle and strength at www.suppversity.com Acutely Increased Hor...
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Is Eccentric Training More Anabolic Than Hypertrophy or HIT Training? If We Go by mTOR, Akt & Other "Anabolic" Signalling Proteins, the Answer is Yes!

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Is eccentric training the long-thought shortcut to the body of your dreams? I have never been a fan of HIT training - at least not in its classic version of doing three to maximal 5 reps with extreme heavy weights. The recently publishes study by Schoenfeld et al. (I wrote about it here ) did yet already suggest that volume-matched high(er) intensity training is at least as efficient in building strength and size as your classic 3x sets of 8-12 reps in the so-called hypertrophy range. From other studies, we know that eccentric exercises appear to have a pretty profound effect on the strength and hypertrophy response, as well - you have read that only less than a week ago in "Supramaximal Eccentrics (+38%) on Leg Presses & Calf Raises Pay Off in Form of Extra Strength and Significantly Higher Lean Mass Gains of the Trained Muscles" ( read more ). The question is thus: Are high intensity and eccentric training viable alternatives to the classic 3x sets of 10x reps ...
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