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Carbs, Leucine-Rich Whey or Soy +/- HMB - What's Best to Protect Muscle From Catabolism During an Extended Fast?

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I still believe that the ill effects of fasting on skeletal muscle are way overrated, but  I guess it won't hurt if you would be able to minimize it by sipping 60g of protein, right? A new study says: That's right, but there's more to it. While the beneficial effects of whey protein and leucine have been shown to be independent of age and route of administration in anabolic conditions, there is, as scientists from Aarhus University Hospital  point out, almost no information "about the effects of leucine-rich protein supplementation to humans during catabolic conditions such as fasting" (Rittig. 2016). This is however, only partly right. From previous articles here at the SuppVersity  you know that studies investigating the effects of protein supplements on muscle protein maintenance exist and that the effect is - due to increased wastefulness - less pronounced than you probably hoped for. Learn more about high-protein intakes / diets at www.suppversity....
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Ad-Libitum Paleo Diet W/ a Handful of Simple Rules Cuts 5-7 kg of Body Fat in 12 Weeks - Plus: Paleo Research Overview

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Yes, these foods were "allowed" - Even nuts, albeit in limited amounts. Ok, I have to admit that I have repeatedly made fun of "paleo" in the past. Its "cultish", sometimes even "sectarian" appeal is and will remain as hilarious in my eyes as the (for some people life-or-death-)question whether certain foods "are paleo" or not (who cares, as long as they are healthy?). If you happen to have seen my presentation at the Paleo Convention in Berlin, last year, you will know that, despite my apathy against the quasi-religious sides of "paleo", I do appreciate a certain set of "rules" or "principles" (or whatever you may call them) all iterations of "paleo" have in common. These principles work! And they have just been shown to help middle-aged type II diabetics (age 59±8 years) shed a quite impressive 6.7 kg of body fat (w/out exercise "only 5.7kg) in 12 weeks - without  dieting as in not e...
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Low Grade Metabolic Acidosis May Eat Away Your Bones and Blow Up Your Belly Via Empowering Glucocorticoids!

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The way we eat and live is not just obesogenic it is also acidogenic... or is the former just a consequence of the latter?  I've written about the nasty effects of low grade metabolic acidosis which include calcium loss and brittle bones, nitrogen / protein loss and decreased protein synthesis, impaired growth hormone and IGF-1 production and more in a 2013 SuppVersity Science Round-Up  ( read it ). For you, as a SuppVersity veteran who's read this and related articles , it should thus not be surprising that scientists from the  German Aerospace Center in Cologne were now able to establish a new, mechanistic link between the "long-term ingestion of habitually acidifying western diets may constitute an independent risk factor for bone degradation and cardiometabolic diseases" (Buehlmeier. 2015). As Judith Buehlmeier and her colleagues point out, we have long been aware of the ill effects of low-grade metabolic acidosis (LGMA), as induced by high dietary acid lo...
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Creatine Will Protect Grandpa's Muscle Even if He Doesn't Train!? One More Reason "Everyone" Should Take Creatine

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Creatine, the anti-wheelchair supplement? If you are still looking for reasons to start taking or keep taking creatine monohydrate, I suggest you go on reading. Researchers from the Cardiff and Worcester Universities in the United Kingdom have recently conducted an extensive review of the literature to elucidate whether resistance training and creatine supplementation have an additive effect on muscle structure and function or can older adults receive the same degree of benefit by just partaking in one of these protocols? Their results are, as the headline of today's SuppVersity article suggests, quite intriguing to say the least. You can learn more about creatine at the SuppVersity Creatine Doubles 'Ur GainZ! Creatine, DHT & Broscience Creatine Better After Workout ALA + Creatine = Max Uptake? Creatine Blunts Fat Loss? Build 'Ur Own Buffered Creatine You will be aware that the gym is where the anti-sarcopenic (=anti-age-induced muscle lo...
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No Soy for Your (Grand-)Parents! Soy Blunts Strength Gains in 12-Week Resistance Training Study - Avg. Gains Approx. 30% Lower Than in Both Dairy and No Protein Group!

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In view of  the anti-strength effects observed in the study at hand: It's almost sarcastic that many of the proteins that are specifically marketed to older men and women contain soy protein. While most of you are probably interested in studies on young, resistance trained individuals, studies in older individuals is - and even I have to admit that - significantly more relevant. Why? Well, the world's population is aging, with the number of people over 60 yr expected to more than double from 841 million in 2012 to more than 2 billion in 2050. That's a development that brings profound implications for many aspects of life. One of the most visible signs of aging is the loss of skeletal muscle mass and strength, which leads to decrements in physical function and may predispose to disability (Kooman. 2009). As Thomson et al. point out in their latest paper it is thus "important to develop strategies that promote maintenance of lean tissue mass, strength and physical ...
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