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Upper Body Workout Doesn't Impair 48h Leg-Day Recovery, Lactobacillus for Immunity & Alcohol Impairs Your Gains

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PWO alcohol is not for male athletes. But before you rejoice, ladies. The ill health effects of a given amount of alcohol are more severe for the fairer sex. It's Christmas! And you can almost smell the new year with its smell of alcohol approach... and that's bad news for your gains, as a recent study in the latest issue of the Journal of Strength and Conditioning Research  shows. With a study on the possible interference of upper body training on your leg-day recovery (Abaïdia. 2017), and the purported benefits of lactic acid bacteria for athletes' immunity (Michalickova. 2017), Duplanty's study, which shows that alcohol will impair the adaptation to resistance training in previously resistance trained men , but not female trainees w/ RT experience (Duplanty. 2017), constitutes what's probably going to be the last SuppVersity  Science Update for 2016. Read about rather exercise-related studies at the SuppVersity TeaCrine®, Tribu-lus, Cordyceps, ALA, Se...
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Panaxatriol - Ginseng Constituent Has Protein-Anabolic Effects When It's Administered After Resistance Training

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Warning: It's too early to stockpile ginseng or ginseng capsules, yet... the independent jury is still out there. Ginseng is not exactly the agent you will think about when you hear the word "natural anabolic". And in fact, previous studies using whole ginseng or extracts that were usually standardized for ginsenosides shown to help with dementia in athletes were not exactly encouraging. Against that background, I have to warn you right away (I will repeat my warning in the conclusion) that you should not rush to the next best supermarket or supplement store to get a bag of ginseng roots or pills. Why's that? Well, you cannot be sure that they contain enough of Panaxatriol, which is the active ginseng saponoid that worked the muscle building magic in the latest sponsored proof-of-concept study from Japan. A rodent study (another reason not to literally buy into the hype, yet), yes, albeit one with results I consider worth reporting... if nothing else, because...
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Maximal Protein Synthesis in the Elderly: How Much Protein Does it Take? Another Study to Suggest More is Better!

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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! ...
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Can You Build Muscle By Depriving it of Glucose? Muscle Cells Increase Protein Synthesis After Only 3 Minutes of Running on Empty, But Beware of Jumping to Conclusions

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Unless you're already infected with carbophobia and the "oh god, I got to not eat after a workout to maximize growth hormone"-bullshit-viruses, it sounds awkward that glucose deprivation should increase protein synthesis, but in the end, it all depends on the right circumstances It may sound stupid and certainly not like something you would read on the SuppVersity , one of the few places on the Internet that has not been infected with "carbophobia", yet, but it's actually exactly what a recent study from the , University of Napoli "Federico II" suggests: Muscular glucose deprivation promotes the activation of mTOR signaling pathway and will thus increase protein synthesis! And no, we are not talking about even more cognitive masturbation and theoretical considerations, here. The conclusions Maria Concetta Miniaci and her colleagues present in the latest issue of Pflugers Arch - Eur J Physiol are in fact based on experimental evidence - expe...
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Chronic Resistance Training Reduces Anabolic Signaling in Response to Exercise - 12 Days of Detraining Restore It

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This rodent obviously knows about the value of detraining as a means to restore the signaling protein response that gets blunted over weeks of continuous training (photo from livescience.com) Ah, some really good stuff in the news, or rather in the journals as of late (for the news version of the articles, you obviously got to come here, to the SuppVersity ;-). So, let's skip any lengthy preludes and let's start with a simple question pertaining to the topic of the day: "When was the last time you took 2 weeks or more off?" What? Last year, when you were down with the flu? No, that does not count. I am talking about detraining , here; so only voluntary off-times will be reckoned as off time... I thought so, you haven't taken off in years, right? Well, what if I told you that this may be the reason your gains have not taken off either? Interested? Yeah, that's what I thought. Chronic resistance training reduces its own anabolic effect, detraining resto...
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The Anabolic Effects of HIIT: 3x30s High Intensity Intervals Increase mTOR & Ramp Up Marker of Protein Synthesis by +43% in Men and +222% in Women - Even in a Fasted State!

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Image 1: While the study at hand clearly shows that HIIT, even done on an empty stomach, is anabolic, not catabolic, it appears as if women respond better to sprint exercises than men. And this assumption is not based on gene-assays but dates back to the results of a 1999 study by Esbjörnsson which showed a more pronounced CSA increase in the leg muscles of female subjects. Not all too long ago, the general accepted consensus was that anyone whose main interest is in building muscle must abstain from any strenuous cardiovascular exercise... running on a treadmill? God-forbid! You could lose muscle. Over the last two years or so, this paradigm has began to totter, though. And now, at the beginning of 2012 I would estimate that the number of (recognized) trainers and trainees who recommend doing high intensity interval training (HIIT), if not for general conditioning, then at least as a means to shed fat, initially surpasses the number of the conventionalists who maintain that ...
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