SuppVersity - Nutrition and Exercise Science for Everyone

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...

You don't have to run/sprint or cycle, plyometrics, kettlebells, etc. there are dozens of ways to "HIIT it". Taken on their own, the following studies would probably not have made the SuppVersity  cut. They would have been in the Facebook News  (I hope you have already subscribed), but they would not have gotten their own article. Together, however, I thought it may be a good idea to pack all of them into a "research update" on high-intensity interval training aka HIIT.  An update that yields insights into the effects of HIIT on the central nervous system, shows that classic "cardio", but not HIIT messes with cortisol to an extent that diminishes its health benefits, and highlights that and why HIIT is an anti-diabetes tool for almost everyone. You can learn more about HIIT at the SuppVersity The Optimal HIIT Program for Your Individual Goals Tabata = 14.2kcal /min ≠ Fat Loss, Dietin' Necessary 30s Intervals + 2:1 Work/Rec. - Is T...

Lean, not skinny: In the long run HIIT + GTE could take you there, but there's one caveat... at least w/ the green tea. The social networks are full of women complaining that they are not losing fat. If you ask them what they have tried to ignite body fat loss, the answer usually is: reduced energy, fat/carb intakes and, if any sport at all, endless cardio sessions... now, while studies show that this approach to fat loss works, it's (a) mostly the caloric deficit that determines the loss of body weight and (b) is often accompanied by significant lean mass losses. An attractive alternative would be (i) not having to diet, (ii) not having to do endless cardio sessions and (iii) having a fat loss supplement that actually works. Looking for more cutting edge exercise and supplementation science? Vitargo, Red Bull, Creatine & More | ISSN'15 #1 Pump Supps & Synephrine & X | ISSN'15 #2 High Protein, Body Comp & X | ISSN'15 #3 Keto Diet ...

Has your cardio-addiction held you back in the past? That does not mean that a short HIIT training after an RT workout will do the same, does it? Right from the  University of Athens  comes new paper by Tsitkanou et al. (2016). In their study the Greek scientists investigated whether high-intensity interval cycling performed immediately after resistance training would inhibit muscle hypertrophy and strength improvements induced by resistance training per se. Based upon previous studies utilizing low-intensity cycling as well as acute studies investigating molecular pathways it was hypothesized that high-intensity interval cycling performed immediately after resistance training would not hinder muscle strength and hypertrophy but would negatively affect the rate of force development. So, no effect on muscle but on strength gains. You can learn more about the optimal exercise order at the SuppVersity What's the Right Training 4 You? Hypertrophy Blueprints ...