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IIFYM & Nutrient Deficiencies ? | (Iso-)Leucine & Glucose Uptake ↑ | Weight Lifting & Protein (RDA + 60% Required)

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Missed the ISSN 14th International Society of Sports Nutrition (ISSN) Conference and Expo? I've sifted through the proceedings and picked studies of for a multi-part article series. Today: IIFYM & Nutrient Deficiencies, (Iso-)Leucine & Blood Glucose and the notorious question: How much protein do lifters need? If you have, just like me, been unable to attend the "Fourteenth International Society of Sports Nutrition (ISSN) Conference and Expo" on June 22-24, 2017, you have missed the presentations of the following selection of studies I plugged from the proceedings . Studies like Michael Dahlinghaus' short-term (3 week) Paleo diet intervention over the course of which the subjects, the 11 healthy, normal-weight subjects who had been randomized to the intervention group lost 3.27lbs (P < .05), improved their systolic BP by 7.46 (P < .043) and boosted at least one of the fitness measures Dahlinghaus included, i.e. the number of push-ups they could do be...
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Recent Studies Cast Shadow Over High Dose BCAA Intake: Increased Protein Wasting, Lower Brain Serotonin and More

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To guzzle BCAAs all day or not - is that still a question or is the answer settled with the publication of two recent studies? From previous SuppVersity  articles about BCAA you will know that I don't buy into the hype supplement producers generate about the muscle-building and/or muscle-protective effects of high dose BCAA- or leucine-only supplementation. One of the previously mentioned issues with BCAAs are their putative ill effects on neurotransmitter levels in the brain - effects that had only been observed in rodents, though. Now, a recent study in pigs, who are a much better model of human metabolism (even much better than most apes | Miller. 1987), is fueling the concerns about the pro-depression effects of high dose leucine supplementation. Learn more about amino acid and BCAA supplements at the SuppVersity Peri-WO BCAA Blunt Fat Loss Whey + C Kicks BCAA Ass Alanyl-Glutamine is it any good? Glutamine Insted of CHO? GLU as Intra-Workout BV? ...
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Amino Acid Supplement With High Amount of Isoleucine Increases Clearance of Dextrose Supplement, But Impairs Post-Workout Glycogen Resynthesis in Man - Implications?

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Post-Workout High Isoleucine AA+CHO Decreases Glucose Spikes, But Impairs Musclular Glyocogen Resynthesis - Reason Enough to Skip Amino Acids? If you put any faith into the promises of the supplement industry, amino acid supplements are the solution to all your problems - including those you haven't even known about, yet. Against that background it's always interesting if scientists study the real world effects of amino acid supplements in a realistic scenario like after strenuous exercise. In their latest study Wang and colleagues from the University of Texas at Austin and the Shanghai Research Institute of Sports Science did just that: They studied the effects isoleucine and four additional amino acids, on blood glucose homeostasis and glycogen synthesis after strenuous exercise. Learn more about amino acid and BCAA supplements at the SuppVersity Glutamine Helps W/ Diabetes Whey + Casein Beat GLU + BCAA Alanyl-Glutamine is it any good? GLU for Glycog...
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There is More To Glucose Control Than Carbohydrates (1/?): Non-Carbohydrate Nutrients And Their Effects On Blood Glucose Management ➲ Amino Acids, Proteins, Peptides

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This is part I of a multipart series, you will be able to navigate by clicking on the pictures in the box below. While it appears to be obvious that eating a low-to-no-carbohydrate diet would be the easiest way to manage your blood glucose levels, carbs are by far not the only nutrient that will have an effect on your blood glucose levels. In a recent overview article, Martina Heer and Sarah Egert from the Department of Nutrition and Food Science at the University of Bonn provide a decent overview of the multiple ways by which "other nutrients, such as dietary protein and amino acids, the supply of  fat, vitamin D, and vitamin K, and sodium intake seem to affect glucose homeostasis." (Heer. 2014). In the coming weeks I will use their review as a starting point for my own overview of the effects of non-carbohydrate and "almost cabohydrate" nutrients   on glucose metabolism. And for today, I decided, to conclude this week that was full of exciting protein news...
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