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Low(er) Carb Crossfitters May be Missing Out | 11.1% vs. 4% Rep Increase With 6-8g/kg CHO in 12-Min Rohoi Benchmark

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If there's one thing all crossfit WODs have in common it's their profoundly anaerobic, meaning glucose burning, nature I don't care if you love or hate Crossfit. Why's that? "Liking" has nothing to do with science and science tells us that CrossFit is a highly demanding continuously glycogenolytic workout. In other words: while you will be burning fat, as well, the Crossfit workouts are mainly powered by glucose / glycogen. Accordingly, scientists from the University of New Mexico , the California State and the Kennesaw State University speculated that with glucose / glycogen being the main energy resource crossfitters are using, adequate (or high) carbohydrate intakes may be "even more crucial to performance" for crossfitters than it is for other athletes. Looking for more cutting edge exercise and supplementation science? Vitargo, Red Bull, Creatine & More | ISSN'15 #1 Pump Supps & Synephrine & X | ISSN'15 #2 Hi...
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More Than Protein Anabolic: Post-Workout Protein Supplementation Up-Regulates Muscle Glycogen (Re-)Synthesis, As Well.

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As an avid reader of the SuppVersity, you already knew that post-workout protein supplementation increases protein synthesis via mTOR-signaling and increased AKT-phosphorylation . A study ( Hara. 2011 ) published in the scientific journal Metabolism , only one week ago, has now established that the addition of protein to a post workout carbohydrate supplement led to s ignificant increases in the rate of muscle glycogen re-synthesis , as well. Figure 1: Influence of added protein (C+P, whey isolate) over carbohydrate only (CHO) supplementation on muscle glycogen 90 minutes after exhausting exercise (data adapted from Hara. 2011 ) After a 3-hour swimming test, which was intended to completely deplete the rats muscle glycogen stores, the researchers fed their rats " either 0.9 g carbohydrate per kilogram body mass for the CHO group or 0.9 g carbohydrate + 0.3 g protein per kilogram body mass for the C+P groups". Just to set this into perspective, this would translate in...
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