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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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Study Confirms Antioxidants (C+E) Are Bad For Healthy People Who Train, But in Some Subjects C+E Increase the Fat Loss Effects of HIIT + HIT by a Whopping 60%

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The anti-long-term health, but pro short term fat loss effects of vitamin C + E I must admit that I filed the study by Paulsen et al. (2014; accepted manuscript) under "further evidence that high doses of anti-oxidants do more harm than good to active individuals" the very moment I posted the information from the corresponding press release in the SuppVersity Facebook News ( read it! ). A couple of days ago, I wanted to cite the paper in a different context and took a closer look at the actual results (yeah, even I sometimes only read the abstract) and as it turns out,... ...the scientists left out some information, you may be interested in, ... ...even though it may not be relevant from a statistical perspective. How I know things about your interests?Based on the visitor statistics of the SuppVersity . I just have to take a brief look at them to know that the vast majority of you will be intrigued to hear that the "daily vitamin C and E supplementation...
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Cardio & Weights - Mutual Exclusives or Synergists? Two New Studies Suggest: Cardio "Before" and After Workouts Offers More Benefits Than Downsides for Strength & Mass

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Could "cardio" really be more than just a necessary evil on your way to a physique like this? Yesterday testosterone booster (see " Capsaicin or 28-OB... ") and today already the next "bro favorite": The never ending debate about "cardio and weights" (or should I rather write "cardio vs. weights"). If you are no newcomer to the SuppVersity you will be aware that this is not the first time, we are tackling this issue (e.g. " Cardio Before or After Weights? " or " Before, After or In-Between "). While most of the previous posts did however deal with the question of "How do I do the least damage to my resistance training , if I want to do cardio, as well". The two studies, I have in stock for you, today, would suggest that this question in and out of itself is quite nonsensical and that the "correct", or at least way more productive question must be: "How can I use cardio to promote my st...
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8x Increase in "Mitochondria Building" Protein PGC1-Alpha W/ Medium Intensity Exercise in Glycogen Depleted Elite(!) Cyclists: Training Revolution or Recipe for Disaster?

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With only 2-7x increases in PGC1-alpha expression HIIT seems to lag behind compared to this "eat low, train low, gain high" strategy, but not every protein essay that glitters in the petri dish will turn into Olympic Gold in the real world ;-) As a diligent student of the SuppVersity you should by now have at least a preliminary understanding of how the adaptive machine you call your "body" adapts to the various nutritional and physical challenges most people subsume under the all-encompassing and pretty nondescript terms "diet" and "exercise". Against that background it should not really come as a surprise that researchers from the The Swedish School of Sport and Health Science are soon going to publish the data of an experiment that shows that even (you could probably also say, in particular, although respective evidence is still missing) highly trained athletes can benefit from exercising in a glyocogen depleted state - at least if the y...
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Build a Bigger Mitochondrial Engine and Double Your Endurance With Chitooligosaccharides! Glucosamine Mix from Chitosan Acts on Sirt1 & AMPK, Similar to Resveratrol

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Figure 1: Glucosamine composition of the chitooligosaccharide used in the study (data adapted from Jeong. 2012). Usually I try to avoid this term, as it seems to imply that there is, or at least soon will be a pill that would allow you to stay the lazy bastard you are now and still make it into your old age, healthy lean, attractive and vigorous, but in this case the word "exercise mimetic" is unquestionably what describes the effects of 6 weeks of oral supplementation with chitooligosaccharide described in a recently published paper by scientists from the Amorepacific Corporation Research & Development Center and the Kyung Hee University in South Korea best. I have to give props to my friend Carl Lanore the voice (and brain) of Super Human Radio who shot me an email on this issue, yesterday. A brief glance at the full-text was enough to realize that Carl who likes to pretend he was the idiomatic "blind man" with no scientific degree (I could hardly c...
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On Short Notice: EPO Reduces Mitochondrial Biogenesis, Excess Zinc Raises BP + Impairs Insulin Clearance, ALA + UDCA "Cure" NAFDL, Earthing, Estrogen & Your Heart ...

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Image 1: 2h of earthing would certainly solve this problem just as they seem to reduce the risk of developing blood clots,  by the way (see below) I thought I could try something new today and just give you a brief research update on stuff that would otherwise not necessarily make it to the SuppVersity , because it is not really worth writing a whole blogpost on it. Please make sure you let me know whether or not you like this format. I am open to comments of all sorts and suggestions on whether to continue posting things like this; on the respective frequency; on whether or not you want stuff in more detail and so on and so forth... You know that I am writing this blog for no-one else, but YOU , so take this chance and give me some feedback to allow me to tailor things even more to your demands. But enough of that, let's get to the studies for today :-) EPO treatment reduces mitochondrial biogenesis... ...in  fast twitch-muscle fibers, only! Vladimir E. Martinez-Bell...
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