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In Triathletes, Marathoners & Co! Potato Purée Can Replace Conventional Carbohydrate Gels W/Out Performance Loss!

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The gastrointestinal issues may have been a problem for a few of the testers, but some clever "natural workout nutrition" company is certainly going to eliminate this minor obstacle very soon... and who knows: maybe they make the product more potent by adding whey ,  resistant starches , bicarbonate , or other potentially performance-enhancing ingredients on the way. It's 2019 and everyone has been infected by the "sugar is the devil" and "carbohydrates are not essential" viruses. Everyone? No, there's a small group of loyal sugar-guzzlers who keep Gatorade & Co in business (for a good reason, by the way, 'cause CHO supplements are the best-researched ergogenic for endurance athletes). Now, a new study by scientists from the University of Illinois at Urbana-Champaign  ( Salvador 2019 ) shows that homebrew... ah, homecooked potato puree will have the same ergogenic effects in non-pro cyclists as the expensive CHO gels. One clear di...
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Load Carrying Cardio Doesn't Affect Muscle Protein Flux While Intra-Workout EAA Reduces Protein Breakdown and Bumps Nitrogen Balance From Zero to Plus 50µmol/kg/h

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While this picture shows loaded cardio in its most beautiful form, the study investigated loaded cardio on the treadmill and compared it (for questionable reasons) to non-loaded cardio on a stationary bike and guess what: Both burn the same amount of muscle - NET: Zero! Carrying a (heavy) load during cardio? Sounds dumb? Well, that's however, how the real world looks like. Not just soldiers who are carrying armor and a heavy backpack in the field, but also hikers will attest to the fact that doing "cardio" with a weight on your shoulders or elsewhere is more natural than running around in the park with your mobile and ear-plugs as the only load you're carrying on top of your ultra-light runners clothing. With that being said, it is actually quite astonishing that Stefan M. Pasiakos and colleagues from the  Military Nutrition Division at the US Army Research Institute of Environmental Medicine in Natick are the first to take a look at the muscle anabolic and ca...
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Casein-Hydrolysate Beats Whey as Intra-Workout Protein: Faster Time-Trial Times vs. Water, Non-Sign. Performance Boosts Compared to CHO, Whey & Whey + CHO Beverage

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Whey or casein hydrolysate - or rather no protein - what to use in your intra-workout beverage for endurance? Last week, SuppVersity reader Oscar Qiu asked me which protein supplements I would suggest he'd buy. My answer was simple: "Get a cheap whey protein and if you want to spend extra money, add some micellar casein. Dose it at a ratio of 20:10 whey:casein post-workout ( learn why ) and, if you feel you're not getting enough protein on a daily basis, optionally, take them at a ratio of 10:20 whey:casein right before bed" (learn more about pre-bed casein ). Now, I am not going to revise this basic supplementation advice I gave based on the results of a recent study from the  University of the Witwatersrand  (Oosthuyse. 2015), but it may still be worth considering that other protein sources like whey-hydrolysate ( learn more ) or, as in this case, casein-hydrolysate may have certain context-specific benefits over the aforementioned "staple proteins"....
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True or False? Intra-Workout BCAA Supplements Are Useful Only For Those Who Produce, Import and Sell Them?

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Intra-workout BCAA supplements are marketed specifically to resistance trainees. If they do have anti-catabolic effects, though, those are - just like potential fatigue reducing effects - significantly more likely to occur in endurance trainees. If you go by the results of a 2001 study by Blomstrand et al., which is actually the only study to investigate the effect of BCAA intake on the leg exchange of amino acids along with the change in their muscle concentration during exercise and a 2-h recovery period, it would appear as if the claim that "Intra-Workout BCAA Supplements Are Useful Only For Those Who Produce, Import and Sell Them" was true. The study, which measured the amount of amino acids directly and does thus provide a much better proxy of proteolysis than protease measurements which are "a poor index of muscle proteolysis" (Attaix. 2010), did after all indicate that there is no decrease in the rate of protein degradation when BCAA are consumed during...
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Carbohydrate Supplementation During Workouts - Who Benefits? How Much and Which Type(s) of CHO are Best?

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Compared to liquid beverages, gels have the advantage of causing lower GI stress, when significant quantities of CHOs are consumed during exercise. Bars, can be held in the cheek pouch and chewed during critical phases of a race. The headline gives it away. Today's SuppVersity article is a brief review of the (mostly sponsored) literature on Gatora.... ah, I mean carbohydrate supplementation during exercise. The headline also implies that the usefulness and efficacy of carbohydrate supplements depends on exercise duration and the type of exercise. As a seasoned student of the SuppVersity you will know that certain paradox involved with regard to the duration / type of exercise. Short exercise durations, for example, shouldn't require large CHO boluses, long duration exercise, on the other hand, is fueled mostly by fat - so why should you supplement with carbohydrates, anyway? Want to improve your exercise performance? Try sodium bicarbonate , as well! The Hazards ...
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