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Vitamins A, C, E + Glycine, Leucine, and Taurine: 6 Common Vitamins + Amino Acids to Help W/ Muscle + Tendon Injury

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You may, in fact, already take these. In a recent systematic review, Christopher Tack et al. have recently analyzed "The Physiological Mechanisms of Effect of Vitamins and Amino Acids on Tendon and Muscle Healing" (Tack 2017). In the corresponding paper in International Journal of Sport Nutrition and Exercise Metabolism,  the scientist from the  University of Hertfordshire , list six amino acids and vitamins (and their respective combinations) as potential tools to accelerate, help, and support soft tissue, specifically muscle and tendon healing. You can learn more about taurine & other amino acids at the SuppVersity Taurine Strength & Recovery?! Taurine or Caffeine? Taurine ➲ +180% Testosterone Taurine + BCAA Good Combo? Taurine Boosts Good Gut Bugs Taurine for Glycogen The scientists came up with this list by digging through the standard databases, i.e. BSCO, PUBMED, Science Direct, Embase Classic/ Embase, and MEDLINE looking for terms ...
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95% Reduced CK (Marker of Muscle Damage) + Pain After Eccentric Curls W/ Ischemic Pre-Conditioning (3x5min BFR)

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In the study at hand, the cuffs were applied before, not during the exercise.  This is not the first and it's certainly not going to be the last SuppVersity   article about blood flow restriction (BFR). In contrast to previous articles, today's blog post does yet not focus on the effects of acute blood flow restriction on performance or gains. Rather than that, it discusses a recent study from the University Hospital of Düsseldorf (Germany) , the  Göthe University in Frankfurt, and the German Sport University  in Cologne which investigated the effects of so-called "ischemic preconditioning" (which could be described as pre-workout BFR) on muscle damage and pain in response to eccentric biceps curls. You can learn more about BFR and Hypoxia Training at the SuppVersity BFR, Cortisol & GH Responses BFR - Where are we now? BFR as Add-On to Classic Lifts BFR for Injured Athletes Strength ⇧ | Size ⇩ w/ BFR BFR + Cardio = GainZ? As Franz, ...
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Blood Flow Restriction May Reduce Muscle Damage From Eccentric Biceps Curls - Effects on Gains Yet Unknown

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Pretty much the study set-up, albeit with a Scott bench to support the arm and much  more weight. Surprising, isn't it? Wouldn't you expect that using a cuff set to restrict the blood flow in a way that increases the pressure in the arm to ca. 120mmHg and keeps all the metabolic byproducts from being carted away would, when it's used on top of an already muscle-damaging eccentric biceps workout, increase, not decrease the muscle damage? Well, I did. After reading the complete study and taking a look at previous research, however, I have admit that the scientists' conclusion that "BFR attenuated HI-ECC-induced muscle damage and there was no increase in cardiovascular responses" is warranted - even if I'd say that the last word on the real-world effect on gains has not been spoken, yet. You can learn more about BFR and Hypoxia Training at the SuppVersity BFR, Cortisol & GH Responses BFR - Where were we in 2013? Cardio with BFR = Win?...
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True or False? Muscle Damage From Workouts Can Impair Skeletal Muscle Glucose Uptake and Insulin Sensitivity

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I have to admit, I cannot answer the question about the effects of muscle damage on glycemia once and for all, but for the average workout, it's probably irrelevant and the overall effect beneficial. While I have to admit that I do not know in which of the roughly 2300 published articles I have referred to the studies by Asp et al. (1995), I do  know that a new study from the  Tatung Institute of Technology and the  Department of Sports Sciences at the University of Taipei  (Ho 2016) shows that the experimentally verified reduction in GLUT-4 expression in isolated human skeletal muscle cells probably  lacks practical relevance. The reason that I write "probably", is that we do now have one study that suggests beneficial (Ho 2016) and one that found detrimental effects (Asp 1995) - and a couple of reasons why neither of the studies is fully convincing. One important determinant of your 24h insulin levels is your meal frequency : Grazin' Bad For the Ob...
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Proteinlimit, Muscle Damage & T2DM, Calories, Everyday Biceps T., Hydration, Alcohol, Whey, Caffeine & Your Gainz

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Science is a social endeavor. Those who fail to realize that will never reach their full intellectual capacity. As I pointed out two days ago , there were still a lot of studies to discuss in the May 2016 supplement of Medicine & Science in Sports & Exercise . So, I sat down and went through the rest of them always looking for papers like "Correlations Between Omega-6: Omega-3 Fatty Acid Ratio and Physical and Cognitive Function in Older Adults", which happens to be the one most people asked for, even though it should be hardly surprising that the scientists' analysis of data from 28 older adults simply confirmed what you probably know, anyways: "These preliminary data suggest that dietary omega 6:3 ratio is inversely associated with physical and cognitive function in older adults" (Gurevich. 2016). Now, this does mean that "consuming a diet with a lower omega-6: omega-3 ratio may promote the maintenance of physical and cognitive function in...
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