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Two New Papers, Review & RCT, Suggest: Nutrient Timing May Boost Lean Mass Gains by ~70%, ΔBF% by Factor 10+

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"Hon, are you crazy? Don't check your Facebook or WhatsApp now, get the protein shake in, immediately" - After reading about the latest (unfortunately partly yet unpublished) research some trainers may actually say just that to their female clients if they don't gulp down their protein shakes immediately after their workout ;-) There's no question that the prevalent notion that "if you don't get those 30+ grams of whey protein in, within the first 30 minutes after your workouts, you've wasted your time in the gym" is absolutely bogus, the last months have seen the publication/announcement of a handful of studies that support the notion that nutrient timing does, after all, still matter for gains and recovery. As a SuppVersity  reader, you will know both: That the majority of hitherto published research "refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations...
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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

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

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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...
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Green Tea Extract Reduces the Amount of Insulin You Need to Store Your PWO Carbs by ~20% + Discussed: What are the Potential Benefits During Bulking and Cutting?

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The beneficial effects of green tea won't occur if you just put some GTE into your post-workout shake... well, at least they didn't occur in response to acute supplementation in the study at hand, where 3x350mg/d consumed for 7 days before a std. exercise + oral glucose tolerance test  did the insulin lowering trick. While green tea has a record of promoting the metabolic and overall health of the obese and sick, its benefits in healthy individuals are still an object of ongoing research. Research such as the latest study from the McMaster University, in which Brian J. Martin et al. (2016) evaluated the effect of supplementation with green tea extract (GTE) on the plasma glucose kinetics of eleven healthy, sedentary men (21±2 y; BMI=23±4 kg/m², VO2peak=38±7 ml/kg/min; mean±SD). Now, this alone would probably not be SuppVersity  newsworthy, but  unlike other studies that assessed the effects of GTE on glucose management, Martin's study tested the effec...
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Post-Workout Coffee Boosts Glycogen Repletion by Up to 30% and May Even Have Sign. Glucose Partitioning Effects

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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...
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