Posts

Showing posts with the label post-workout

Popular topics

Show more

5% Faster W/ 135ml of Red Blood Cells - Transfusion Works Within 2h! Plus: ~1.5g/kg = Optimal PWO Protein Intake for Protein Synthesis in Females - SV November Short News

Written by | published on
Image
Welcome to today's installment of " on short notice " You may remember from the SuppVersity news on Facebook that the use of cobalt supplements can indeed (as it has long been touted and doubted) have similar effects as EPO ( Hoffmeister 2018 ). Yet while the study by Hoffmeister et al. showed that the VO2max correlated significantly with the 2% increase in Hemoglobin in response to the ingestion of  5 mg of ionized Co2+ for 3 weeks, an acute performance-enhancing effect was neither tested nor observed in the German study. That's in contrast to autologous (=your own) blood infusions. A simple injection of only ~135 ml of red blood cells that were previously isolated from 450 ml of your own blood 2h before training or competition will improve your endurance performance by 5%, ... according to the latest study from the  University of Copenhagen  ( Bejder 2018 ). High-protein diets are much safer than some 'experts' say, but there are things to cons...
Read full article »

Each +30 Min/d of Physical Activity Reduce HbA1c by 11%, Protein + CHO Maintain Bone Mass, Overlooked Benefits of BFR, New Marker of Overtraining - Jan '17 Science Update

Written by | published on
Image
  This is what the Jan '17 Science Update has to offer? -11% HbA1c reduction per 30 minutes activity, new benefits of blood flow restricted tr., the bone protective effect of immediate post-workout whey plus carb ingestion, and a new overtraining gauge... It's almost, February... almost and that's why today's SuppVersity article still qualifies as a January '17 research update. One that is based on the latest (ahead of print) papers from the peer-reviewed journal "Medicine & Science in Sports & Exercise" - papers about the large impact of short bouts of moderate-to-vigorous physical activity (MVPA) on the messed up glucose management of people with an increased T2DM risk, the bone-preserving effects of a mix of whey and dextrose and how this effect depends on timing, the belated and thus overlooked beneficial effects of blood flow restriction on muscular rapid force development and, last but not least, a potential new marker of overreaching...
Read full article »

40 vs. 70g of Food Protein per Meal? No Ceiling Effect for Improvement(s) in Net Protein Balance (+65% w/ 70 vs. 40g)

Written by | published on
Image
This study does almost everything right and yet, it still needs a follow-up study to address the question whether the results would be the same for fast(er) digesting proteins such as whey protein where 'more', i.e. ever-increasing boluses of protein, could actually increase the amount of protein that is being fed into gluconeogenesis, bros. You've read it here, you've read it elsewhere: Simply doubling your protein intake ain't going to double your gains. That's true and the latest data from the  Center for Translational Research in Aging and Longevity  at the  University of Arkansas for Medical Sciences ain't going to change that. The questionable, if not incorrect overemphasis on postprandial (meaning right after you ingested a protein shake) and/or post-exercise and -prandial (meaning after the protein shake you consumed right after a resistance training workout) skeletal muscle protein synthesis of the vast majority of studies that investigate the...
Read full article »

Peri-Workout BCAA + Glutamine + Citrulline Consumption Blunts Muscle & Fat Loss Compared to Powerade Placebo

Written by | published on
Image
"Shed the fat, keep the muscle!" That's a promise you will find not literally, but analogously in every ad for BCAAs, but do they actually do that? Help you shed fat and retain muscle? Scientific prove to support this claim is, as of yet, missing. With BCAAs it is just as it is with 99.9% of the supplements: Ads and product labels are full of scientifically unproven claims. One of these unproven claims is that the consumption of branched-chain amino acids would protect you from losing muscle while you're dieting ... the problem with this notion is - as sound as it may seem in view of the mTOR promoting effects of leucine, there's no study which would prove that guzzling BCAAs all day will in promote fat and blunt lean mass losses when you're cutting.... or I should say "as of now, there was no study...", right? After all, there's this new study by Dudgeon et al.'s the abstract of which tells us that "BCAA supplementation in trained i...
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 »
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.