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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

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

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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 ...
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40 vs. 20g PWO Protein Sign. Boost Recovery After Muscle Damage / High Dietary Nitrate = No Supplement Benefits?

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High nitrate without beetroot? Not a problem, check out Jonvik's  complete list of high nitrate foods in Table 1 . Not every study is worth its own SuppVersity  article... that's not because it wasn't well done, or boring, though. Sometimes there's just not that much to discuss beyond the mere results. Today that's the case for two studies by Doering et al. and Jonvik et al. that are supposed to be published in one of the upcoming issues of the  International Journal of Sport Nutrition and Exercise Metabolism . A journal from which I also took five additional studies which make a guest appearance in the bottom line of today's installment of the  SuppVersity Short News . Read about rather exercise-related studies at the SuppVersity Alcohol, Microbes & International Chest Day Aug '15 Ex.Res. Upd.: Nitrate, Glycogen, and ... Pre-Exhaustion Exhausts Your Growth Potential HbA1c, Bone Health, BFR & More | Jan'17 TeaCrine®, ALA, Tri...
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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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35g of PWO Whey Don't Build Extra Muscle, but Help Shed Body Fat | Plus: Is Hydro-Whey Better Than Concentrate?

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Bad news bro: Whey will shed significant amounts of trunk and android fat only in conjunction with 16 weeks of resistance training. No matter what the ads promise. Ok, Hulmi's 2015 study into the effects of protein / protein + carbohydrate supplementation that was consumed after each of the workouts in a 12-week resistance training protocol is not exactly "the latest science", but the results are still interesting and provide some insights into the importance of irrelevance of post-workout nutrition. Why's that? With different training protocols focusing on strength endurance and strength-hypertrophy-power, and three supplementation groups with either protein (37.5g whey concentrate), carbohydrate (34.5g maltodextrin) or a combination of both, whey and maltodextrin. Read more about ISSN studies like Hulmi's at the SuppVersity Vitargo, Red Bull, Creatine & More | ISSN'15 #1 Pump Supps & Synephrine & X | ISSN'15 #2 High Protein, ...
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