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BCAA Free = Body Fat Free | Do BCAAs Make Us Fat or Are They Elevated when We're Fat? Study Suggests the Former

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First fat, then carbs and now protein? Are we ever going to stop pointing fingers at individual macronutrients and acknowledge that it's our caloric excess that's making us fat? As a SuppVersity reader the notion that the BCAA levels of obese mammals are chronically elevated is no news for you. In fact, I've written about the potential link between BCAAs and obesity repeatedly over past decade and the findings have been astonishingly consistent: Branched-chain amino acids (BCAAs; leucine, isoleucine, and valine) are elevated in the blood of obese, insulin-resistant humans and rodents. What is not consistent, though, is the interpretation of this observation. In most previous articles I've highlighted that the "BCAA question" is - eventually - yet another of those nasty chicken-or-egg questions, where the accumulation of BCAAs in the blood could be both, a cause or consequence of metabolic disease. Learn more about amino acid and BCAA supplements at ...
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Macro Ratios & Glucose Management: Eating Lower GI Carbs and Higher Protein Alone is Less Effective in Blood Sugar Normalization Than You May Have Thought

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Macronutrient ratios matters, but food quality does, too. And so do exercise, laziness, sleep, .... the list is endless, so can we be surprised that modulating GI and protein is not helping much? We all "know" that going low(er) carb is good for your blood glucose management, right? Nice! So, we probably don't need studies like the Marleen A. van Baak's conducted only recently, right? I mean, carbs are bad! So why would we even be interested to hear how much the subjects of the Diogenes Study lost on one of four different diets with varying protein content and glycemic index? Or who would want to know what the subjects' 24-h glucose profiles on one out of four diets differing in carbohydrate content by 10 energy % and glycemic index by 20 units during three days. No one would like to know that, right!? In view of the fact that you're still there, I suppose that I was wrong and you are interested in the effects of different marconutrient ratios and type...
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Non-Fasted Cardio the True Key To Weight Loss? Study Shows Significant Increase in Total Energy Expenditure W/ Fed vs. Fasted Cardio - High Protein Adds to the Effect

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Cardio & weight training are not mutually exclusive | learn more ! It's actually quite funny. A few days ago I wrote in a short blurb for the daily SuppVersity Classic Article that the "never-ending debate" about fasted cardio "has lost some of its momentum when the HIIT craze hit the fitness community" and today I get the following message from Päivi (thx!): "This study totally contradicts my experience of fasted cardio. I've noticed that the best way for me to shred fat is to do fasted interval cardio, not fed one" (SuppVersity reader Päivi . March 24, 2014 | via Facebook). "This study", in this case, refers to a soon-to-published paper from the University of Arkansas Päivi read about in a press release. You can learn more about cardio at the SuppVersity Optimal fat burning Self-Paced HIT Regimen Medium Intensity Interval Training Exercise = Hunger? 4x4 = Optimal HIIT Timing? Fasted Cardio & Be...
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True or False - High or Low Protein Intakes Have Profound Influence on Testosterone, SHBG, Estrogen, Cortisol & Co?

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We are what we eat! Acknowledged, but does this also go for your hormones and different in protein intakes? Let's have another look at the contemporarily available research to figure that out. In recent study in the International Journal of Sport Nutrition and Exercise Metabolism a group of researchers from the Faculty of Physical Education and Recreation at the University of Alberta reports: "Supplementing a typical daily food intake consisting of 0.8 g of protein ·kg-1·d-1 with a whey protein isolate (an additional 0.8 or 1.6 g·kg-1·d-1) [...] had no effect on glucose, insulin, testosterone, cortisol, or growth hormone following the final mea l" (Forbes. 2013). I know, anything else would have been a real shocker. What it wouldn't be, though, is a total surprise. If you dig through the available literature you can easily find data that would support the scientists' assumption that doing an experiment "to investigate the effects of a controlle...
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Protein Intake & Muscle Catabolism: Fasting Gnaws on Your Muscle Tissue and Abundance Causes Wastefulness

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How much of the protein you can eat and how much of it you need two keep the status quo are very different questions. Don't worry, this article is not about the notorious " Anabolic Barndoor " or the purported magic of "nutrient timing" and post.workout supplements. The thing I want to discuss in today's SuppVersity article is of a more general nature and revolves around the upregulation of the ubiquinase enzymes and consequent proteolysis (=catabolims) of skeletal muscle tissue ... or if you want to use my buddy Carl Lanore's term: "The loss of metabolic currency" we all know you better avoid at all costs, if you care about aging healthily.  You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? Cod protein for recovery Protein requ. of athletes High EAA protein for fat loss Fast vs. slow protein Too much ado about protein? What we are going to deal with today is protein breakdown, o...
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