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Ketone Esters a Smart Supplement? | Pure Nitrate vs. Beets | Caffeine Muscle Recruitment, Power and Performance

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Time for a new installment of the supplement short news . I think it's about time for another installment of the short news, i.e. an article that consists of several brief write-ups on very recent papers. Today's topics are: (1) the question whether it is a smart move to consume ketone esters on top of Gatorade or similar products before your workout; (2) the difference in physiological effects of potassium nitrate and beetroot juice; and (3) how caffeine improves muscle recruitment and hence endurance performance. You can learn more about beetroot juice at the SuppVersity Mouthwash Ruins Benefits of Nitrates Nitrate Drugs Work, But Are Not Safe Win the Super Bowl w/ Beet- root Juice! 140ml of Beetroot Juice That All it Takes! Nitrate + Caf = Ergogenic Sledgehammer Beet Every Personal Best W/ Beets! Ketone esters may be smart to consume on top of carbohydrate supplement before and during high-intensity exercise ( Evans 2018 ) -- This is at least w...
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Post-Workout Ketone Salts Could Augment Your Gains, New Study Suggests - How Convincing is the Latest Evidence?

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Are the University of Oxford's  patented ketone ester supplements really yet another "must have" supplement for your post-workout shake or are the subliminally promised increased gains unlikely, if not impossible to happen? As highlighted in my recent write-up of the "ketone supplement [allegedly] boosts glycogen (re-)synthesis" study ( read it ), there's another very recent study on the effects of a ketone ester drink during recovery from exercise. The study comes from researchers from the KU Leuven in Belgium, the Swiss Federal Institute of Technology (ETH) and the University of Oxford  - at least one of the authors, i.e. Kieran Clarke, does, therefore, have the same vested financial interest in a beneficial study outcome I've already mentioned in the discussion of the  Holdsworth study . You know that, for me, that's not a reason to doubt the results of the study per se; the potential bias, however, is of particular importance when it comes...
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Ketone Ester Supplement Boosts Trainees' Post-Exercise Glycogen Repletion by 18% in Insulin-Clamp Study, But...

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For the average gymrat, the 18% increase in glycogen repletion PWO is 100% irrelevant and the amounts of glucose you'd need to facilitate it (even w/ ketones) would do more harm than good to your health and physique goals. Who would have thought that? A ketone ester drink ramps up the already elevated insulin levels you'll see after the post-workout ingestion of a bolus of glucose. Probably everyone who doesn't vilify insulin and believes blindly in the label claims of supplement producers. After all,  D-β-hydroxybutyrate has long been known to promote insulin secretion in animals - two decades ago Laughlin et al. were among the first to realize their insulinogenic prowess (Lauglin 1994). Even before Laughlin et al. researchers suspected that the ketone-body-induced increases in insulin will go hand in hand with a significant increase in glycogen synthesis as it has been observed in vitro 40 years ago by Maizels et al (1977). What would be  news, though, is the fact ...
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Not Getting into Ketosis? Try Plain Old Caffeine to Double Your AM Ketone Levels Regardless of High CHO Breakfast

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Neither a ketogenic breakfast nor buttered coffee were necessary to double the subjects' ketone production. Ok, I have to admit that the breakfast that was served in the latest study from the Research Center on Aging, Sherbrooke, CIUSSS de l’Estrie – CHUS and the Department of Pharmacology & Physiology, Université de Sherbrooke in Canada (Vandenberghe. 2016) is not exactly what anyone would recommend to people who are trying to get into full ketosis. This, however, does not make the scientists' observation that the addition of 3mg/kg and 5mg/kg of caffeine in form of cheap caffeine pills from the pharmacy will almost (moderate dose) and more than (high dose) double the subjects' ketone production, does not make the latest study from Camille Vandenberghe's lab less interesting. You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? Coffee - The Good, Bad & Interesting Three Cups of Coffee K...
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Casein & Fat Oxid., Protein, BCAA, T-Booster, Omega-3, Beta-Alanine, GABA, PWO Caffeine, Rhodiola, Peppermint, Hunger, HIIT, Crossfit, Ketone Supps, ZMA & DAA

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Science Round-Up July '16 Whoo... those were ~1000 presentations and poster abstracts in the May 2016 supplement of  Medicine & Science in Sports & Exercise  and not each of them was exactly "exciting". In order to save you the trouble of going through all of them, I have picked 16 of them and put them together in a Science Round-Up  that spans from taking casein before bed and its effects on your nightly fat oxidation over the long-term (20 weeks!) performance benefits of beta-alanine and GABA's astonishing ability to boost your gains, to the insulin-boosting effects of ketones (+100%). Enjoy. There were also a few studies on periodization schemes - nothing new, though 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How to? Tapering 101 - Learn How It's Done! Taking casein before bed won't...
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