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From Hero to Zero - HMB Doesn't Work at All... in Athletes and Trained Individuals, Latest Meta-Analysis Suggests

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If we go by the results of this latest meta-analysis, athletes and experienced gymrats don't benefit from HMB supplements. Roughly 4 years ago, HMB, which, once hailed as "as potent as a weak androgenic steroid", had been forgotten by most fitness enthusiasts, when - all of a sudden - a single study by Wilson et al. put it back into the limelight. In fact, there's hardly a study that has been so heavily debated in the fitness geek community as Wilson's infamous HMB paper with the steroid-like gains from March 2014 (Wilson 2014). Since Wilson's paper has (as of now) not been retracted, it does seem odd that a group of scientists from Chile and Spain write in the conclusion of a new meta-analysis that's about to be published in the  Journal of Science and Medicine in Sport  (Sanchez-Martinez 2017) that they found "no effect of HMB supplementation on strength and body composition in trained and competitive athletes" (Sanchez-Marrinez 2017)... u...
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Phosphatidic Acid Supplementation Fails to Augment the Benefits of Resistance Training in Trained Young Men

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Phosphatidic Acid Powder, Pills or Whatnot - Yet Another Supp You Do Not Need? Or “Possibly” and “Likely” Good for Individuals with a Minimum of 1 Year Gym Experience (3+ workouts/wk) ? The observation that phosphatidic acid (PA) will promote the expression of the mTORC1 and thus trigger an increase in protein synthesis has created some excitement among supplement junkies. After all, it would seem as if PA could thus be yet another agent on the short list of effective muscle builders ... the problem with the existing research, however, is that it is contradictory. Of the three hitherto published studies by Hoffman et al. (2012); Joy et al. (2014), and Escalante et al. (2016), only one study, i.e. the one by Escalante et al. appears to confirm that PA supplementation will augment the beneficial effects of controlled resistance training in the absence of potentially confounding factors such as the provision of additional supplements in form of leucine, HMB and vitamin D in the st...
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Phosphatidic Acid Reduces Whey-Induced Acute Protein Synthesis - Rodent Study Appears to Suggest Antagonism Not Synergism Between PA & Whey - What's the Verdict?

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If we take the study at hand as a bench-mark, it appears as if you cannot really recommend PA supplements to serious gymrats. Due to a bunch of short-comings and a lot of open questions, I have to caution you not to jump to preliminary & potentially flawed conclusions. If you are a "regular" here, at the SuppVersity, you will have heard about the mTOR-promoting effects of  Phosphatidic Acid (PA)  before ( learn more ). If you've also been following the SV News on Facebook , you will also know that I have repeatedly highlighted that we need studies that go beyond the mere provision of phosphatidic acid to mouse or man and assess whether adding  PA to whey will ameliorate the whey-protein induced increases in protein synthesis, muscle and strength gains. Why would that be important if we do have studies that indicate that PA is effective? Well, anyone who even remotely considers paying the $$$ for a PA product will already be taking whey protein. If adding PA o...
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Tryptophan, an Overlooked Natural "Anabolic"? Increased Follistatin (Myostatin Inhibitor), mTOR, and IGF-1 In-Vitro and In-Vivo Shed a Whole New Light on Serotonin Precursor

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Poultry is high in tryptophan and so is spirulina, cod, soy beans, parmesan and pork. They all have higher tryptophan contents than turkey. So, it doesn't always have to be poultry ;-) As a SuppVersity  reader you know that "[n]utrition plays a key role in the maintenance of muscle and bone mass, and dietary protein deficiency has in particular been associated with catabolism of both muscle and bone tissue" (Dukes. 2015). You will also be aware that leucine and some other amino acids play a particularly important role in the accrual and maintenance of muscle mass. Until today, l-tryptophan, the amino acid the "happy neurotransmitter" serotonin is not among the usual suspects when it comes to building muscle. If the results of a recent study from the Georgia Regents Univ.  translate into practic-ally relevant research, this may change soon (Dukes. 2015). Learn more about amino acid and BCAA supplements at the SuppVersity Glutamine Helps W/ Diabetes...
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Can You Build Muscle By Depriving it of Glucose? Muscle Cells Increase Protein Synthesis After Only 3 Minutes of Running on Empty, But Beware of Jumping to Conclusions

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Unless you're already infected with carbophobia and the "oh god, I got to not eat after a workout to maximize growth hormone"-bullshit-viruses, it sounds awkward that glucose deprivation should increase protein synthesis, but in the end, it all depends on the right circumstances It may sound stupid and certainly not like something you would read on the SuppVersity , one of the few places on the Internet that has not been infected with "carbophobia", yet, but it's actually exactly what a recent study from the , University of Napoli "Federico II" suggests: Muscular glucose deprivation promotes the activation of mTOR signaling pathway and will thus increase protein synthesis! And no, we are not talking about even more cognitive masturbation and theoretical considerations, here. The conclusions Maria Concetta Miniaci and her colleagues present in the latest issue of Pflugers Arch - Eur J Physiol are in fact based on experimental evidence - expe...
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