Posts

Showing posts with the label post workout

Popular topics

Show more

Post-Workout Ketone Salts Could Augment Your Gains, New Study Suggests - How Convincing is the Latest Evidence?

Written by | published on
Image
Are the University of Oxford's  patented ketone ester supplements really yet another "must have" supplement for your post-workout shake or are the subliminally promised increased gains unlikely, if not impossible to happen? As highlighted in my recent write-up of the "ketone supplement [allegedly] boosts glycogen (re-)synthesis" study ( read it ), there's another very recent study on the effects of a ketone ester drink during recovery from exercise. The study comes from researchers from the KU Leuven in Belgium, the Swiss Federal Institute of Technology (ETH) and the University of Oxford  - at least one of the authors, i.e. Kieran Clarke, does, therefore, have the same vested financial interest in a beneficial study outcome I've already mentioned in the discussion of the  Holdsworth study . You know that, for me, that's not a reason to doubt the results of the study per se; the potential bias, however, is of particular importance when it comes...
Read full article »

Ketone Ester Supplement Boosts Trainees' Post-Exercise Glycogen Repletion by 18% in Insulin-Clamp Study, But...

Written by | published on
Image
For the average gymrat, the 18% increase in glycogen repletion PWO is 100% irrelevant and the amounts of glucose you'd need to facilitate it (even w/ ketones) would do more harm than good to your health and physique goals. Who would have thought that? A ketone ester drink ramps up the already elevated insulin levels you'll see after the post-workout ingestion of a bolus of glucose. Probably everyone who doesn't vilify insulin and believes blindly in the label claims of supplement producers. After all,  D-β-hydroxybutyrate has long been known to promote insulin secretion in animals - two decades ago Laughlin et al. were among the first to realize their insulinogenic prowess (Lauglin 1994). Even before Laughlin et al. researchers suspected that the ketone-body-induced increases in insulin will go hand in hand with a significant increase in glycogen synthesis as it has been observed in vitro 40 years ago by Maizels et al (1977). What would be  news, though, is the fact ...
Read full article »

Post-Workout Protein Supplementation: Speed & Source Don't Matter for Real-World Size & Strength Gains - Really?

Written by | published on
Image
On a side note: An adequate protein intake is as important for men as it is for women, but both can - for few with real effort - achieve adequate protein intakes from their diet alone - with the same muscle-building effects . If you believed only 50% of the claims on the boxes of the currently available protein supplements, you'd have to have at least five products from three different brands to see optimal results. Luckily, there's science to tell you that the only thing you need is a cheap high EAA protein source that doesn't give you gas, the runs or other side effects... Well, that's at least what a cursory analysis of the results of two new studies suggests. Together, they can be used to argue quite convincingly that neither the protein source ( beef , chicken or whey | Sharp 2017), nor the ratio of fast (whey) vs. slow (casein) proteins (Fabre 2017) will have a meaningful effect on the only relevant study outcome: your real-world gains. High-protein ...
Read full article »

Post-Workout Coffee Boosts Glycogen Repletion by Up to 30% and May Even Have Sign. Glucose Partitioning Effects

Written by | published on
Image
Yes, I do suggest that it may be beneficial to drink these two and another two cups of coffee w/ lots of sugar after your workout - if you are an athlete, at least. A delicious and refreshing pre-workout coffee or just plain caffeine from pre-workouts are probably on the supplement list of most of the SuppVersity  readers. Whether the same is the case for a post-workout coffee, let alone caffeine tablets, though, is questionable. Just as questionable, as the common belief that you better stay away from coffee at any time after your workouts, by the way. If you look at the existing literature, the effects of post-workout caffeine ingestion are not exactly an intensely researched area. And still, the evidence does more or less strongly support the notion that a post-workout coffee could be as beneficial as its pre-workout analog - in a different area. You can learn more about coffee at the SuppVersity Remember: With Coffee More Won't Help More Coffee - The Good, Bad...
Read full article »

No Additional Gains With PWO Protein + Leucine Shakes in Rookies? Why the "Shocking" Results of a Recent Study Don't Mean That They, Let Alone You, Cannot Benefit at All

Written by | published on
Image
You can't expect wonders from protein supplements... no matter, when you take them, by the way. But I wouldn't mark them down as useless - even for rookies - based on the study at hand. When I look at the 14 year old kids who need an written permission from their mum to train at the gym buying protein tons o powders and dozens of bars from the vending machines at the gym, even I have to shake my head. Not necessarily, because they're buying those products, but rather about what they tell each other about the effects: "Yo,... recently I ate this protein bar right after my workout and I felt swole for day..." Now, you know that I am into supplement psychology and have no doubt about the fact that said kiddo felt swole all day, but we all know that protein is in no way a supplement the muscle-building and strength advantages of which will show within hours. And with that, I have a perfect transition to today's topic: The recent study from University of Cent...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.