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It Does Matter How You Spread Your Protein Intake - 30% Higher 24h Protein Synthesis with 30g+ Protein per Meal

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Today's SuppVersity News will provide you with "confirmation" rather than "innovation", I suppose With my recent article on the non-existance of protein-related osteoporosis ( read more ) and the short news post about the unique satiating effects of protein snacks ( read more ), there's been quite some protein lovin' here at the SuppVersity as of late. Usually, I would try to avoid having yet another "protein article" in the same week, but for the most recent study on "Dietary Protein Distribution", I will make an exception and I bet, you won't mind! Why? Well, what about what follows the "Dietary Protein Distribution" in the title of said paper? "...Influences 24-h Muscle Protein Synthesis in Healthy Adults" By now, you may feel reminded of a recent review by Alan Aragon and Brad Schoenfeld (Aragon. 2013), the results of which (learn more) are not refuted by the results of the study at hand. Avoi...
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Are You Overtraining? Two Scientifically Proven Methods to Test Yourself - Method 1: Heart Rate Variability Analyses

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It may sound like the invention of the heart rate monitor industry, but it's a matter of scientific "fact" that HRV analyses are a great tool to monitor and manage training and recovery. Overtraining, its existence, consequences and detection is and has always been one of the hottest topics in the fitness community. While some practitioners and trainers claim that it does not even exist, others fear it so much that they constantly undertrain. The result? Stagnation. In the highly competitive world of the average iron-willed gymrat, it's however pretty rare that the gains ain't coming, 'cause he or she is under-training. I would guesstimate that the exact opposite is the case for at least 75% of the self-proclaimed hard-gainers. Overtraining, undereating and/or  a lack of consistency are the stumbling blocks of 99% of the trainees. I know that you know all that, ... ... so I'll cut this short and get right to the point. Within the past two weeks I...
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Protein Timing Reloaded: A Reminder on the Importance of Repeated 20g Pulses for Optimal Protein Synthesis

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Protein timing & dosage matter for protein synthesis in the PWO window. "30g+ of quality (=leucine rich) protein per meal." I am not really sure how often I have been writing and saying this here, on facebook and on the Science Round Up at SuperHumanRadio in the past months, but I hope that it's been enough for you to remember this simple rule; a rule that will also help you to distribute your protein intake somewhat more evenly across the day and thus - as a recent study that was conducted by researchers from the School of Medical Sciences at the RMIT University , in Melbourne, the Australian Institute of Sport in Canberra, the Department of Kinesiology at the  McMaster University in Hamilton, Ontario and the NestlĂ© Research Center in Lausanne, Switzerland - maximize the protein induced increase in protein synthesis. Note: This paper is actually an almost identical clone to a previous paper by the same groups of researchers (Moore. 2012). Since I'v...
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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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