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AM Cardio for Fat Loss W/ 25g Casein vs. 25g Whey Isolate, 25 g Maltodextrin Preload, or Truly Fasted - What's "Best"?

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Don't believe a word when someone tells you that a new study would show that you can burn extra body fat if you consume a casein shake before your (by then no longer fasted) AM cardio workouts. While the scientific evidence doesn't seem to confirm the superiority of fasted AM cardio ( learn more ), there's no doubt that it can help you shed body fat if the energy you expend on treadmill ergometer, or rowing machine helps you sustain a >10% energy deficit over the next 24h. What is highly debated, though, is whether you got to take precautions in form of protein powders (or BCCAs) to protect your muscle from falling apart. A final answer to this question has yet to be found, but with the results of a recent study by Bradley T. Gieske and colleagues from the Lindenwood University  ( Gieske 2018 ), this ostensibly super-important question *rofl* may become redundant, anyway... Learn more about building muscle and strength while losing fat with www.suppversity...
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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or WhatsApp now, get the protein shake in, immediately" - After reading about the latest (unfortunately partly yet unpublished) research some trainers may actually say just that to their female clients if they don't gulp down their protein shakes immediately after their workout ;-)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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Endurance Athletes May Benefit From High-GI Meals Before Competition: 18% Increased Endurance During Time Trial

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Hillariously sweet, super cheap, and surprisingly effective: glucose! While most of you will probably already have discarded the notion that you can only lose weight if you eat a diet with an extremely low GI (on a side note: Taubes' own study falsified his "insulin theory of obesity", recently ), the notion that the ingestion of high glycemic index foods before exercise could ruin your performance, because your glucose levels, after an initial spike, will plummet and you will crash, still looms large. With that being said, athletes around the world have, somewhat paradoxically, stuck to complex carbs before competition only to then fuel their performance with extremely sugary intraworkout bars, gels and drinks. Are you a workout junkie? Try bicarbonate or other pH-buffers Caffeine & Bicarb = Perfect Match Build Bigger Legs W/ Bicarbonate HIIT it Hard W/ NaCHO3 Creatine + BA = Perfect Match Bicarb Buffers Creatine Instant 14% HIIT Boost W...
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2-aminoisoheptane aka DMHA or Octadrine, a Legit DMAA Successor? Structure, Effects & Sides Suggest: "Maybe"

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DMHA is rather a stim than a fat burner. But I guess it will be marketed as both. If you are following the supplement market closely, you will have seen the first products with a new stimulant on the shelves. 2-aminoisoheptane or DMHA - a supposedly worthy successor to DMAA aka "geranamine" (the stuff in the old Jacked3D) with unquestionable structural similarities to the original banned stimulant and a questionable efficacy and safety profile. With two other non-OTC agents that have been (ab)used to lose body fat for decades, namely ephedrine and clenbuterol, DMHA, which is also called octadrine and correctly labeled "2-amino-6-methylheptane" shares a history as an asthma agent (Monroe. 1947). DMHA will be banned, when this article is a SV Classic and caffeine  again the stim of choice For Caffeine, Timing Matters! 45 Min or More? Coffee - The Good, Bad & Interesting Three Cups of Coffee Keep Insulin At Bay Caffeine's Effect on Testostero...
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When Timing Matters: When is the Best Time to Consume Caffeine Before a Workout? Is it 0, 5, 30, 60, 90 or 120 Min?

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Timing matters with coffee / caffeine. But what's the optimal time? I assume you believe that the statements in the "recommended usage" box on your pre-workout are science-based, right? Well, that's pretty naive. After all, 99% of the pre-workout formulas contain at least 3 ingredients that are just in there to be able to have more than just caffeine, creatine and beta alanine on the label. Against that background, it's only logical to question whether the recommendations on the label (usually "take 20-30 minutes before your workout") are valid or also just there , because "the others have it" ;-) And since caffeine is the main and in many case the only working stimulant in these products you don't want to use it in ways that doesn't allow caffeine to do its performance enhancing job optimally, right? So let's see if we can put faith in recommendations that are not in line with the standard protocol in pertinent studies, in wh...
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