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Science Round-Up Seconds: The Latest Data on Periworkout Nutrition - Protein, Carbs, HMB & More: Is it Possible You Have Done It All Wrong?

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Honestly, even if they had available back in the day, I am not sure if Arnold would have preferred a virtually carb-free whey protein isolate over his mixture of two cups of milk, 1/2 cup of dry, nonfat milk solids (the old-school version of protein powders ;-), one egg and 1/2 cup of flavored ice cream. I must confess that after going >30min over time on yesterday's installment of the SupppVersity Science Round-Up ( click here to download and listen to the podcast if you missed the live show) I have run out of " Seconds " . Since the SuppVersity buttery ... ah, I mean archive, is well stocked, this is yet not real problem. I just have to go down into the basement and pick some fresh ingredients for today's installment of the Seconds . For my liking yesterday's show was a bit "healthitarian", meaning the topics centered mostly around health issues. Now, don't get me wrong. The show was outstanding and topics such as the "egg / chick...
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700% Increase in Insulin, Elevated Blood Glucose + Identical Cortisol & CK Levels Challenge Usefulness of Intra-Workout High GI Carb Ingestion in Advanced Strength Trainees

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Image 1 (IndiaToday): If you insist on ingesting 3x cans (=sugar equivalent of the maltodextrin supplement in the study at hand) of a not-to-be-named energy drink during your workouts and don't die from caffeine poisoning, you may gain more, but I suspect not in those areas, where you ant it ;-) Whether you should or should not supplement with carbohydrates is a matter of constant debate among strength trainees. While some swear that they cannot perform if they aren’t guzzling a glucose-laden “intra-workout” supplement or energy drink from the supermarket, others prefer to get the lion's share of their carbs from whole foods, settle for BCAAs or plain water as their workout beverage of choice and wash down a sweet ripe banana with a tasty protein shake after their workouts. And while a previous paper by Bird et al. suggested that the former practice, i.e. the ingestion of a carbohydrate supplement (6%, preferably with 6g of EAAs) during your workouts, could significantly bl...
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VPX Pre- & Post-Workout Nutrition Gets "Sponsored" Scientific Approval: +4% Lean Mass, -6% Body Fat, +13% Upper and +21% Lower Body Strength in 29 Days

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Image 1: Supplemental double-whammy. VPX' now "scientifically proven" pre- & postworkout products This is one of those cases, where I cannot decide whether I should applaud VPX or just shake my head ... the scientist in me says: "Hey, you know how that is - with a research grant from the government cutting edge science is impossible, especially if you want to investigate something as 'profane' as building muscle" . The cynic skeptic, on the other hand, whispers: "Come on, what results would you expect, if the study was financed by the producer of the supplement under scrutiny?" I guess I will applaud skeptically and exercise special caution in my analysis of the latest study from the Department of Health and Performance at Baylor University ( Willoughby. 2011 ). As in previous studies ( Willoughby. 2007 ; Willoughby. 2009 ), Darryn S. Willoughby and his colleagues availed themselves of a buckload of VPX supplements and recruited...
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Well-Stocked Muscle Glycogen Stores Not Necessary For Exercise Induced Muscle Anabolic Response. Additional 5x Increment by Post(!)-Workout Whey + Cho Supplement.

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Image 1: Glycogen depleted or not, post-workout protein, preferably from a  leucine-rich, fast digesting and nutritionally complete source such as whey , is a must. It is one thing that many trainees feel they perform better, train harder or have better endurance, when they (over-)"load" their muscle glycogen stores pre-workout. And as long as their need for carbohydrates is not merely imaginary, i.e. they feel sluggish and their gym performance sucks, whenever they are training on empty glycogen stores, I am quite sure that they will also make better gains. This mechanism would yet be completely different from any immediate, yet hitherto scientifically not validated, facilitative biomolecular effect of well-stocked glycogen stores on muscular hypertrophy, as it is proposed by many advocates of preworkout or even 24/7 carbohydrate (re-)feeding. Dr. Connelly, who talked about this issue at length in the past installments of the Bod...
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