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Leucine & Phenylalanine Enriched YoYo-Diets Ameliorate Fat Gain, Protect Muscle & Maintain T4→T3 Conversion

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Too little leucine & phenylalanine in O.'s diet? Actually it is quite counter-intuitive that the "YoYo"-diets competitive boydbuilders adhere to (diet vs. bulking phase) are capable of producing such amazing physiques. I mean, when Mr. and Mrs. Average "diet down" and "bulk", the result will usually be neither aesthetic nor healthy, right? A recent study from the University of Sao Paulo does now provide some insights into the important role the high amount of essential amino acids (leucine and phenylalanine, to be precise) in the typical bodybuilding diets may play with respect to its moderating effects on the lean muscle loss and body fat gains of Opra-esque ups and downs in body weight. Leucine + Phenylalanine + diet and refeed = ??? I guess the details in the headline to this paragraph are not actually detailed enough to get an idea of what Donato Jr. et al did in their latest rodent study, are they? I see. I will still try to stick t...
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Post-Workout Glycogen Repletion - The Role of Protein, Leucine, Phenylalanine and Insulin. Plus: Protein & Carbs How Much do You Actually Need After a Workout?

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Pascal Behrenbruch , German decathlete and one of those athletes whose performance during a meet will certainly depend on "optimal" glycogen repletion between the different sports. Within the past couple of weeks I have often talked (on the Science Round-Up ) and written (here at the SuppVersity ) about the importance of glycogen repletion to maintain optimal exercise performance and stave off the metabolic downregulation that's a characteristic of the nasty combination of overtraining and undereating . The recent post on the anti-plateau effect of sucrose should actually have made it quite clear: Even when you are "just" dieting, you should make it a priority to satisfy your body's desire to have an adequate reserve of glucose in the muscle and more importantly the liver. But what does that mean? Do you really have to guzzle gallons of sugar water (aka weight gainers ) after a workout? Certainly not. The notion that you need to flood your skeleta...
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3.2kg of Lean Mass Over Night W/ 40g of Slow Digesting Protein 30min Before Bed!? Over One Year, a Positive Nitrogen Balance and +20% FSR Could Make It Happen!

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Image 1: Babies instinctively know how to grow - mother's milk (60% whey, 40% casein, at later stages) + sleep ;-) Tell me, does the sentence "Where Bro- and Pro-Science Unite in the Spirit of True Wisdom" ring a bell? Anyone? Well, that's what I thought. It's the mantra of the SuppVersity ... unfortunately, more often than not, one "science" does not really care about the other, so that studies as the one by Peter T. Res and his colleagues from the University of Maastricht are unfortunately rather the exception than the rule ( Res. 2012 ). Pre-bed protein intake could be a crucial determinant of 24h protein synthesis I guess, I won't have to tell you that bro-science has it that the most important thing to do before you go to bed (and for some hardcore "bros" even in the middle of the night) is not to brush your teeth, let alone to shower or at least wash your face, hands, feet and certain other body parts... no! The most importan...
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Branched Chain Amino Magic: Study Takes Another Step Towards a Better Understanding of the Anabolic & Anticatabolic Effects of BCAAs and Their Essential Cousins

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Image 1: Without the other essential amino acids (EAAs), the branched chain amino acids, leucine, isoleucine and valine (BCAAs) have nothing to "build" your muscle from ;-) Usually, I do not get very excited, when I hit upon another study into the "protein-synthetic response" that is triggered by the ingestion of branched chain amino acids (BCAAs). I mean, let's be honest... we all know that their ingestion will trigger the phosphorylation of the mammalian target of rapamycin and thusly increase protein synthesis , so why would we need another study where instead of a 17.5% increase in protein synthesis, we would see a 18.3% increase? Actually, we don't... the data Marcus Borgenvik, William Apró and Eva Blomstrand from the  Åstrand Laboratory, Swedish School of Sport and Health Sciences and the Karolinska Institutet , in Stockholm, Sweden ( Borgenvik. 2011 ), collected goes yet well beyond what we have seen in most of the previous studies and is thus we...
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