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Oral adenosine-5’-triphosphate (ATP) Supplementation - A Story of Mice & Men | Can ATP Be the Cornerstone of a New Generation of Innovative Pre Workout Pump Supplements

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Photos like this helped BSN sell truckloads of their "mother of all pre-workouts" NO XPlode! Increases in blood flow? That's something each and every of the first, second and third generation promises "pump supplements" to deliver. For the first generation it was arginine, for the second citrulline and for the third nitrates that were supposed to get the job done. What? None of them worked for you? Well luckily the next "big thing" is already looming on the horizon: "Oral adenosine-5’-triphosphate (ATP) supplements," of which you'd think that they would be used to deliver immediate energy, are probably soon going to be marketed as "pump supplements". I would alway chose creatine creatine over ATP supplements Creatine Doubles 'Ur GainZ! Creatine, DHT & Broscience Creatine Better After Workout ALA + Creatine = Max Uptake? Creatine Blunts Fat Loss? Build 'Ur Own Buffered Creatine Why? Well,...
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Ingestion of 400mg Caffeine Before a Workout Can Prevent Delayed Onset Muscle Soreness in Resistance Trained Men

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Too many side-laterals without coffee? Still having DOMS despite Alex Leaf's article on "DOMS - Delayed Onset Muscle Soreness: What Is DOMS & How Can It Be Managed? Science, Strategies, Supplements" ( read more )? In that case you are probably not a great fan of pre-workout products, coffee or energy drinks, because if you were, it is not unlikely that you had - instinctively, if you will - done everything right by consuming a hefty dose of the world's #1 OTC drug, caffeine, before each of your workouts. 400mg is plenty, but it does the trick In case you have no clue what I am talking about, I'd suggest you take a look at the results of a recent paper by Hurley, Hatfield, and Riebe in the Journal of Strength and Conditioning Research (Hurley. 2013). In a series of tests that involved a strenuous biceps workout 4 sets of 10 bicep curls on a preacher bench, followed by a fifth set in which subjects completed as many repetitions as possible. The work...
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Opuntia Ficus-Indica (OFI) - A New Insolinogenic Star at the Post-Workout Heaven and Perfect Synergist to Leucine?

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The meager increase in glucose disposal observed in the study at hand is not likely to do anything, but be good for another confusing graph on the label of the licensees' first OpunDia powered supplements. Against the background that insulin still has a pretty bad rep, it is actually quite funny that its fiercest enemies and most loyal followers of low-carb diets are usually the guys and girls who spent tons of money on 100% useless "insulin mimetics". Insulin mimetics like the cactus extract that's at the heart of a recent study by Louise Deldicque, Karen Van Proeyen, Monique Ramaekers, Ivo Pischel, Hartwig Sievers and Peter Hespel? Or could it be possible that Opuntia Ficus-Indica is the infamous exception that proves the rule? To answer this question, it is obviously necessary that we take a closer look at the corresponding paper in the Journal of the International Society of Sports Nutrition (ISSN) . I mean, it is not impossible that this is finally the ...
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Are We Whey-sting Money? Study says: No Increase in Size or Strength Gains With Peri-Workout Protein Supplements. Plus: Pegylated Whey & Leucine - Worth the Extra Bucks?

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Protein, sugar or plain water - what if it would not even matter what was in his bottle, as long as he is still young, works out hard and gets his 1.2g+ protein per kg body weight from whole foods? If this is not the first time you're here at the SuppVersity you are unquestionably aware that the effect size of the tried and proven peri-workout supplementation is totally overrated. Notwithstanding, a protein supplement and especially a fast digesting whey protein is one of the SuppVersity Suggested Staple Supplements ; one of those supplements of which even I claim that 99% of the trainees can benefit. So what do we do with the results of a recently published paper by Ashley A. Walter and her colleagues from the University of Kansas Medical Center , the University of Kansas , the California State University-San Bernardino , the University of North-Carolina-Chapel Hill and the University of Central Florida ? Have we been doing it wrong, all the time? Do we simply ignore th...
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Science Round-Up Seconds: The Latest Data on Periworkout Nutrition - Protein, Carbs, HMB & More: Is it Possible You Have Done It All Wrong?

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Honestly, even if they had available back in the day, I am not sure if Arnold would have preferred a virtually carb-free whey protein isolate over his mixture of two cups of milk, 1/2 cup of dry, nonfat milk solids (the old-school version of protein powders ;-), one egg and 1/2 cup of flavored ice cream. I must confess that after going >30min over time on yesterday's installment of the SupppVersity Science Round-Up ( click here to download and listen to the podcast if you missed the live show) I have run out of " Seconds " . Since the SuppVersity buttery ... ah, I mean archive, is well stocked, this is yet not real problem. I just have to go down into the basement and pick some fresh ingredients for today's installment of the Seconds . For my liking yesterday's show was a bit "healthitarian", meaning the topics centered mostly around health issues. Now, don't get me wrong. The show was outstanding and topics such as the "egg / chick...
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The Latest on Sodium Bicarbonate: Serial Loading Almost as Effective as Acute Loading + Free of Gastrointestinal Side Effects. Plus: Can You Use Potassium HCO3 Instead?

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NaHCO3 loading has been most successful in events lasting from 1 to 7 minutes (Linderman. 1994) - so either track sprints or volume training Do you remember my last post on sodium bicarbonate and what I said about the SuppVersity being the place, where you would read about the latest studies on the wonders of baking soda , first? Well, at least I have not seen today's SuppVersity news being covered anywhere else, so I guess for the vast majority I am about to deliver on yet another promise, when I briefly summarizing the latest findings on the "effects of serial and actue NaHCO3 loading in well-trained cyclists" from University of Tasmania and the Tasmanian Institute of Sport in Lanceston, Australia (Driller. 2012; study will be published in the October issue of the Journal of Strength and Conditioning Research ). Why don't we just "load" on NaHCO3 over a longer timespan? Interestingly, Matthew W. Driller, John R. Gregory, Andrew D. Williams and ...
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Pre Workout Protein Supplementation 101: Slow or Fast, Bolus or Pulse? Protein Synthetic Response is Identical!

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Should she drink her protein shake all at once or in 33ml gulps every 15min, if she has it before her workout? And wait, wouldn't it be better to have the shake afterwards, anyway? A recent study provides some answers. I don't know if you notices, but it has been a while since the last study from the Exercise Metabolism Research Group at the Department of Kinesiology of the McMaster University in Hamilton, Ontario, Canada, hit the SuppVersity news. Allegedly, I mentioned Stuart Phillips only a couple of days ago, when I referenced the West study on "Associations of exercise-induced hormone profiles and gains in strength" (West. 2012), in the context of the questionable significance of post-exercise increases in testosterone levels, as far as muscle and strength gains are concerned - for those who missed that, it was  in the " Anabolic Workouts Revisited " post from last Monday. That was however about it as far as the news of the last weeks are conc...
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