SuppVersity - Nutrition and Exercise Science for Everyone

You will probably have read about the results of this recent study from the University of Arkansas for Medical Sciences  elsewhere already - hopefully in an article that applied the same rigorous scrutiny as this one. "Wait: EAAs are better than whey?" If that's your overgeneralized and essentially wrong (there was no comparison of EAA vs. Whey, but one of EAA+whey vs. whey 😎) take-home message from the abstract of a recent study in the Journal of the International Society of Sports Nutrition  you may have recently read about on Facebook, you better read the rest of today's SuppVersity article on Park's paper, of which I would like to point out that the authors come to a very different, accurate, and more nuanced conclusion, that reads as follows: "that a composition of a balanced EAA formulation combined with whey protein is highly anabolic as compared to a whey protein-based recovery product, and that the response is dose-dependent" ( Park 2020 ...

MyoPS - muscle damage = gainz - It's as easy as that, but this simple equation gets complicated by decreases in both... You will remember from previous SuppVersity  articles that the assumption that an acute increase in myofibrillar protein synthesis (MyoPS) you measure after a workout would necessarily translate into "muscle gains" is oversymplistic. In fact, a correlation between muscle hypertrophy and acute MPS has been shown not  to exist ( learn more ). In the introduction to their latest paper, Felipe Damas et al. (2016) highlight our lack of understanding of the different mechanisms that eventually determine t he hypertrophy response to resistance training. If you want to build muscle you have to make sure to optimize your protein intake   Protein Timing DOES Matter! 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat loss Fast vs. slow protein Whey vs. Pea Protein To investigate how muscle hyp...

The "muscle full effect" indicates you don't have to consume 4 scoops at once. With the publication of the latest issue of The Journal of Nutrition came a handful of interesting scientific papers I will briefly introduce in today's SuppVersity Nutrition Science Update . The corresponding studies deal with the link of saturated fat to heart disease (Puaschitz. 2014), the effects of proteinogenic amino acid serine (one of the non-essential amino acids) on homocysteine metabolism in a rodent model of alcoholic fatty liver disease (Sim. 2014). And when we're through with those, we will take a closer look at the effects of cereal enriched breads on the appetite ratings and postprandial glucose, insulin, and gastrointestinal hormone responses related to hunger and satiety in healthy men and women (Gonzalez-Anton. 2014), and the "muscle full effect", or rather limits to maximal protein synthesis in man (Mitchell. 2014). Read more short news here a...

Maximal protein synthesis requires protein, but how much exactly you need will depend on your age - the older you are the more PWO protein you'll need. Scientists from the University of Auckland were fed up with the lack of information about the differential response in protein synthesis in response to the ingestion of various amounts of protein. Accordingly, Randall F. D’Souza et al. conducted a study to characterize the changes in intramuscular levels of EAAs and BCAAs and the expression of the "protein pump" p70S6K at Thr389, a marker of protein synthesis, in response to resistance exercise and graded ingestion of whey protein in older men. As a regular SuppVersity reader you will probably already think: "Where is the actual measurement of the fractional protein synthesis?" The unfortunate answer: It's not there. You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? 5x More Than the FDA Allows! ...

It takes pains to maintain your gains! You will certainly remember the shocking revelation that simply eating more protein is not going to prevent the diet induced muscle loss that occurs whenever you consume less energy than you expend (read up on "Protein Intake & Muscle Catabolism: Fasting Gnaws on Your Muscle Tissue and Abundance Causes Wastefulness" | go for it !)... Don't rejoice, the study at hand does not refute this - protein is still unable to counter the increase in atrogin-1 and other muscle cannibalizing proteins, but there is a "tweak" by the means of which you can at least avoid that its pro-anabolic affects are also impaired. You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? Cod protein for recovery Protein requ. of athletes High EAA protein for fat loss Fast vs. slow protein Too much ado about protein? What this "tweak" is? Well, that's easy: Heavy lifting. I...