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5-aminolevulinic Acid + Iron Gets Old Mitochondria Going Again - Already Trained Older Women Work Out 10%+ More Efficiently at Every Workout Intensity Within Only 7 Days

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Combination of 5-aminolevulinic acid (ALA) with sodium ferrous citrate (SFC) works by reviving the mitochondria. Iron is not exactly something that has a good rep in health and fitness circles on the Internet. That's at least partly a result of a lack of understanding of the importance of iron to human health and performance. Iron, or rather heme, the non-protein, insoluble, iron protoporphyrin, which is constituent of hemoglobin, of various other respiratory pigments, and of many cells, is in fact essential to the comlex IV activity (cytochrome c oxidase). Without it, the energy production in our cells would malfunction or even come to a complete halt. It is thus wonder that multiple studies show how even a mild iron-deficiency can significantly impair human physical and cognitive performance.  Unfortunately, eating more meat and even supplementing with iron often isn't enough to restore the iron levels to normal. Read more short news  on various topics here at the Su...
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True or False? 'If you Don't Eat Carbs After Your Workout, Sleep Fasted, Train on Empty You Build New Mitochondria'

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Going to raid the fridge? No, you better don't do this the night after a workout. Myth says: Going to bed glycogen depleted will boost mitochondrial biogenesis - true of false? In a world, where "tried and proven" is considered "mediocre, boring and ineffective" by many, self-proclaimed fitness experts have to become very creative to get the attention of a large audience. Next to several interesting and in some cases even promising training routines, the need to be creative also produces very dubitable recommendations, like "If you Don't Eat Carbs After Your Workout, This Will Turn You into a Fat Burning Machine!" As any good myth, the "no carbs after your workout"-myth can be supported by cherry picking studies and ignoring the missing real-world implications of their results. Do you have to worry about fasting when your're dieting!? Breakfast and Circadian Rhythm Does Meal Timing Matter? Habits Determine Effects o...
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Sodium Bicarbonate (NaHCO3) Increases PGC1-A & Speeds Up Mitochondrial Adaptation - HIIT + Bicarb = Perfect Match

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Study suggests, significant increases in mitochondrial builder PGC1-a with HIIT + bicarbonate If this is not your first visit to the SuppVersity , I am confident you've read about the ergogenic effects of sodium bicarbonate aka baking soda before. If you haven't here is the short version: Sodium bicarbonate will act as a systemic acid buffer during workouts. That's in contrast to beta-alanine which works exclusively in the muscle, but has very similar, in some studies albeit significantly more pronounced and first and foremost acute beneficial effects on exercise performance. No loading, no waiting, no hoping. You simply wash down 20g of bicarbonate (better 0.3g/kg body weight) before the race of your life and - as long as your tummy can stomach it - see / feel the benefits during the race. You can learn more about bicarbonate and pH-buffers at the SuppVersity The Hazards of Acidosis Build Bigger Legs W/ Bicarbonate HIIT it Hard W/ NaCHO3 Creatine ...
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Optimizing the "Fat Burning Zone" : Chronic Endurance Training Boosts Fatty Oxidation - Does More Help More?

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You as a SuppVersity reader should know that there is no "instant gratification" with  "doing cardio" and that doing it "in the zone" is totally 90s... 1990s, even ;-) For decades, the "Fat Burning Zone" has been one of the holy grails of exercise sciences. Then somebody realized that maximizing the ratio of fat : glucose that's are being used as fuel during a workout doesn't really have an effect on weight loss and all of a sudden papers with titles like "Changes in peak fat oxidation in response to different doses of endurance training" (Rosenkilde. 2013) have become a rarity... although, if you look closely, you will realize that this is actually not another investigation into the realms of the "Fat Burning Zone", but an afford to quantify the effect of regular "cardio training" on your bodies ability to oxidize fat, instead of glucose. Don't worry it's not really about the "fat burning...
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Natural Migraine Prophylaxis & Treatment: Riboflavin, ALA, Magnesium, CoQ10, Feverfew, Melatonin, Butterbur & Co.

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Natural migraine protection: Even if supps won't cure it, they can at least reduce the number of "bad days" and the severity of the attacks. In the last installment of the " Short News " you've learned about the enormous costs chronic pain produces on an annual basis: Roughly $300 billion for its treatment and another $300 billion in form of economic damage. No wonder pain killers, Cox inhibitors and & co are among the top selling and drugs in the world. Now, migraine is unquestionably among the most debilitating forms of chronic or rather cyclic chronic pain and while women are much often hit by the pain from withing (21.8% v.s 10.0% of the US citizens suffer; NHS 2009). And while I cannot tell you how much of the $2,000 bucks each of you is "spending" on an annual base on treating the pain of his / her fellow citizens, I believe that both of you, my dear mal and female readers, may benefit from the information in today's installment...
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Leucine & HMB - Similar, Yet Different. BCAA, B6 & NAFLD - It's About Ratios. Eccentrics, Mitochondria & GLUT-4 - No Pain, No Fat Gain. Fiber & Diabesity - Useful, But Not Magic.

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"Potatoes" have the "pot-" from "potassium" not just in their name, they also got plenty of it in them. A medium sized potato (147g) contains 926mg of highly bioavailable potassium and covers ~26% of your daily requirements... and no, normal potatoes are not pro-diabetic unless you over-process them ( learn more in the Potato Manifesto) 5.93 mm and 3.7 millimeters those are the SuppVersity Figures of the Week and the average heights by which the systolic and diastolic blood pressure of dropped in 21 controlled trials in the course of which the subjects simply increased their daily potassium intake (Aburto. 2013). Results like these, which were published in the latest issue of the British Medical Journal rarely make it to the mainstream news and if they do than just as a marginal note to the paradigmatically blinded message that we all had to dramatically reduce our salt intakes if we did not want to end up in the emergency room. Now, aside from th...
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