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Extra Protein = Only Marginal Extra-Gains, No Special Effect on Muscle Architecture | Plus: Blend Beats Whey, Again

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No, the message of this article is not that protein shakes don't work. It is that your (hopefully) tasty 20g of serving of whey is not going to build slabs of extra muscle. You all know studies which show that protein supplementation during resistance exercise training enhances muscle hypertrophy. As a SuppVersity  reader, you will yet also be aware of the numerous studies which indicate that extra-protein (before or after workouts) can be wasted if the baseline protein intake of the subjects amounts to 1.2-1.5g/kg protein, already (cf Table 1 ). For some of you, this is yet probably not the only surprise this article holds. The large-scale clinical trial by Reidy, et al. did after all also confirm that protein blends may yield slightly better results than everyone's beloved whey protein. High-protein diets are much safer than some 'experts' say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! Native Wh...
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High Dose NSAID Boosts Muscle Gains in Elderly Men - 11% Increase in Type II Fiber Size, Type I Grew Only 'on' Tylenol

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Are NSAIDs over-the-counter anabolics from the pharmacy next door? Even though this is not the first SuppVersity  article about the effects of NSAIDs or COX-inhibitors like Aspirin, Tylenol, Pain-Eze and co., I would like to highlight one again  that the existing evidence suggests differential effects in young(er) vs. old(er) individuals, with the former seeing no or detrimental and the latter no or beneficial effects when using NSAIDs during resistance training regimen. It is thus neither guaranteed, nor likely that a young man or woman would see the same 28% extra-increase in type I fiber and 11% extra-increase in type II fiber diameter, Trappe et al. describe in their soon-to-be-published paper in the journal of the Gerontological Society of America  (Trappe. 2016). The link to hormesis research is far from being straight-forward Is Vitamin E Good for the Sedentary Slob, Only? Even Ice-Baths Impair the Adapt. Process Vit C+E Impair Muscle Gain...
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Study Probes Muscle Building Effects of Vitamin D in Young and Old and Finds None, but Relative Strength in Old and Fiber Composition & Myostatin in Young Muscle Respond

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Old or young, who is going to benefit and who is going to benefit most from vitamin D supplementation during a 12-week resistance training regimen. Unfortunately, we don't have an unambiguous answer - yet!? Ok, I have to admit, I could have kept up the suspense by not giving away the main result of Jakob Agergaard's and colleagues' latest study in the headline, already. On the other hand, by giving away the most relevant information in the headline, I can make sure that future google searchers will immediately refute the claim that "vitamin D is a powerful muscle builder" - it is not. What it may very well be, is a vitamin that is necessary for your long-term success. This is still much different from what you may conclude solely based on the associations that exist between low vitamin D and all sorts of ailments, though. Evidence that vitamin D(3) supplements are able to reduce the risk of bone fractures, diabetes, cardiovascular diseases, cancer, depressio...
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The Way You Train Shapes Your Muscle Size and Function - Study in Powerlifters, Bodybuilders & Controls Suggests Effects Go Beyond Hypertrophy & MHC Fiber Composition

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Don't worry, this exercise is not going to reverse all the effects of your training. Still, in view of the intriguing results of the study at hand, it would be interesting if the fiber-type unspecific effects in powerlifters are reversed when you stop powerlifting / exercise altogether and/or start lifting with higher volumes and lower intensities (bodybuilding style volume training). There are visible and invisible differences between bodybuilders, powerlifters and normal men. The former ones are so obvious that it wouldn't be very interesting to address them in a study. The latter, on the other hand, are, other than you'd expect, hardly researched, but - as the results of a recent study from the Manchester Metropolitan University , and a bunch of other European Universities and research centers shows - more pronounced and significantly more fundamental than some of you may have thought. As Meijer et al. point out in the introduction to their soon-to-be-published pap...
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