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MCTs and High Protein - One Will Turn You into a Metabolic Furnace, the Other Will Just Burn Money - #ShortNews 10/18

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It's about time for some nutrition science news. For today's installment of the # ShortNews , I've picked two hitherto unpublished studies the main results of which have been presented recently as part of the  Proceedings of the Nutrition Society  Summer Meeting . The studies by Carr et al. and Maher et al. deal with the metabolic effects of two dietary nutrients you'll all be familiar with: protein and medium-chain triglycerides aka MCTs. Learn more about building muscle and strength while losing fat with www.suppversity.com Acutely Increased Hormones Don't Grow Muscle? Protein vs. Carbs 4 Glycogen, BFR & Recovery ... Pre-Exhaustion Exhausts Your Growth Potential Exercise not Intensity Variation for Max. Gains Battle the Rope to Get Both, Ripped and Strong Study Indicates Cut the Volume Make the Gains! With both of them being conducted in healthy, normal-weight individuals and the use of sophisticated measuring equipment (eg. meta...
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Can MCTs Help You Lose Weight? Yes, They Can! Latest Meta-Analysis Says MCTs 'Safe, But Not Super Effective'

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Yes, coconut oil does contain MCTs, but it is not as some people believe pure MCT. Only ~50% of the fat in coconut oil is actually in MCT form. If you want pure MCTs you have to resort to specific MCT supplements / oils. The mechanisms by which medium-chain triglycerides (MCTs) may help you to lose fat are manifold. They are not only hard to store for your body. They also counteract fat deposition in adipocytes by increasing thermogenesis and satiety. MCTs contain 8 to 12 carbon atoms and include caprylic acid (C8:0, octanoic acid), capric acid (C10:0, decanoic acid), and lauric acid (C12:0, dodecanoic acid). Foods high in MCTs include coconut oil (58%), palm kernel oil (54%), desiccated coconut (37%), and raw coconut meat (19% of total energy) (USDA). Average intakes of 1.35 g/day (0.7% of total energy intake | USDA. 2008) MCTs have been reported in the United States and 0.2 g/day in Japan | Kasai. 2003). Learn more about the effects of your diet on your health at the SuppVe...
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The Overfeeding Overview: High Fat, Carb, Protein, MCTs, Leptin, Testosterone, T3 & Reverse T3 - Get an Overview of the Consequences of Short- & Long-Term Overfeeding

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High fat + high carbohydrate foods like mini doughnuts are exactly what you should not eat on a refeed day, let alone during weeks of bulking. Do you want to know what happens during days and weeks of gluttony? How the effects "bulking" will have on your body weight and composition, depending on where those extra calories come from? Have you wondered what the optimal nutrient composition on refeed days may look like? And are you concerned about the potential the health consequences of bulking? Yes? In this case, I would suggest you take a closer look at the following overview of the research. An overview that is probably not complete, but it should suffice to provide preliminary answers to the aforementioned questions. Learn more about the effects of your diet on your health at the SuppVersity Only Whey, Not Soy Works for Wheytloss Taste Matters - Role of the Taste Receptors Protein Satiety Shoot-Out: Casein vs. Whey How many Carbs Before Fat is Unhea...
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MCT + Chili Make a Pretty HOT Pair: 50% Increase in Diet Induced Thermogenesis in Well-Controlled Human Trial

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If you like chili oil, go for it, otherwise perform the reality check before ruining your taste-buds. While the word "thermogenic" still carries much weight in the world of the average fitness maniac, SuppVersity readers like yourself should know better than to go crazy over rodent study #1021412 showing "potent thermogenic effects" when an extract from an exotic herb in Dr. Oz garden was administered once in an equivalent dosage that would require you to ingest the whole package of the corresponding "brand new, revolutionary" fat burner that's marketed by the said study. Human study + no exotic herbs - so does it work? Well with the study at hand, things are somewhat different. Firstly, the experiment Miriam E. Clegg, Mana Golsorkhi and C. Jeya Henry conducted was done with human, not rodent "subjects". Secondly, the "supplements" they used were no exotic herbs from Dr. Oz Garden or whatever remote region in the Himalaya t...
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True or False? Caffeine is The Main Main Stroke Protectant in Tea & Coffee. High MCT Diets Are the Key to Longterm Fat Loss. Soybean Oil Makes You Fat not Heavy.

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Adelfo Cerame Jr. after winning his weight class, the overall and the pro-card ( leave him a message ). The first "True or False?" today, does not really pertain to diet and nutrition science, but it is still highly relevant for the SuppVersity: Adelfo Cerame Jr. did eventually win his well deserved pro-card at the Wheelchair Nationals in Florida, yesterday. - True! Ok, I have to admit that this may have been too easy with the picture of Adelfo holding the trophies for his weight class and the overall in his hands on the right, but it was the best way to include this important news "seamlessly" *rofl* into today's SuppVersity article. You want some more difficult stuff? Well, let's see what you know about tea, coffee, MCTs and heated soy bean oil, then. Caffeine (probably) is the main stroke protectant in coffee and tea True. As a recent study from the Universidade Federal de Santa Maria in Brazil clearly indicates, the "bad" caffe...
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