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3.8g/Day CLA as Anti-Diabetic Glucose Repartitioner - Two Recent Study Show Interesting Benefits from Conjugated Linoleic Acid Supplementation in Mouse & Man

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CLA - A muscle specific glucose repartitioner for lean & athletic individuals? In their latest article in the scientific journal Nutrition Research scientists from the Universidad Nacional del Litoral report that dietary CLA increases the glucose utilization under basal conditions and prevents the palmitate-induced inhibition of glucose uptake and incorporation that is stimulated by insulin. Interestingly, Farina et al. also found that the beneficial effects of CLA were significantly more pronounced and without significant side effects in rodents who had been deprived of all omega-6 fatty acids - including CLA - before. You can learn more about CLA at the SuppVersity Natural CLA Sources Prevent Weight Gain DHA Blunts CLA's Ill Health Effects on the Liver Microencapsulated CLA for Fat Loss? Fish Oil & CLA as Natural Anabolics? Cis-9,11 o trans-10,12 Which to Take? CLA as Natty Testosterone Booster? Unfortunately, the provision of conjugated lin...
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The Glucose Repartitioning Effects of Exercise: Moderate Beats High Volume Training When It Comes to Shuttling Glucose Away From Fat and Right into the Muscle

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"Are 2h of cardio each day still too little!?  It must be my thyroid! Yeah, that's it. It must be the thyroid!" Could be bro, but if it is probably self-inflicted hypothyrodism In the context of my dissertations on the unwarranted vilification of insulin as a "fattening agent" (go back to " The "Pro-Insulinogenic" Effects of Non-Nutritive Sweeteners + Mechanisms & Consequences " if you have not read the article already), I presented data from a rodent study to make a point that insulin's fattening effects depend on two closely related and highly familiar factors. One is the over-consumption of energy that is the norm, not the exception here in the Western Obesity Belt. In conjunction with the lack of glucose depleting exercise this "ensures" that the intra-muscular and hepatic liver stores of the average Westerner are always topped off and the only change to get rid of the glucose that's floating the system of the...
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Bulking Done Right: What Can the Latest 100 Day +1,000 Kcal/day Overfeeding Study Tell Us About How Baseline Fitness, Fatness, Hormones & More Affect the Outcome

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Bulking!? What is it that will keep the veins popping, the waist circumference level and your muscle growing? It is your basal metabolic rate? Your body fat level? Your muscle mass? Your fiber type composition? Or maybe your cardio-respiratory fitness? If you have listened to the latest installment of the Science Round Up you will know that there is very practical reason why you want to avoid "classic dirty bulking", with an increased formation of body fat: the accompanying changes to the structure of your adipose organ - the increase in adipopocyte number and thus the touted reason for the future weight problems ( listen to the show to learn more). But let's phase it a certain degree of "overfeeding" is actually necessary to make gains, so the question, which factors there are to predict the changes in body composition and body energy in response to chronic overfeeding is a question that's of equal importance for the lean physical culturist as it is f...
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Arginine a BAT Building WAT Killer & Repartitioning Agent? Plus: The Arginine Enriched Biscuits Diet ;-)

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Whenever the word "vascularity" appears on one of the boards, this image pops up. Now we know that arginine alone won't make your veins pop, but could it be that we have hitherto overlooked that it could help you meet another more important criteria to look like that - namely to drop body fat? In a 2012 paper Mohammad Alizadeh and his colleagues published a paper in the Annals of Nutrition & Metbabolism . The paper deals with the effects of the addition of 5g/day l-arginine to hypocaloric diets in a group of 84 premenopausal women, where the supplement regimen led to significantly greater reductions in visceral obesity (8cm vs. just 4cm reduction in waist circumference within 6 weeks; cf. Alizadeh. 2012). I filed the paper in my "candidates" folder and forgot about it - simply too much interesting news to cover everything. Now, almost a year later, Lucilla D. Monti et al. have published yet another paper on l-arginine in the latest issue of the scienti...
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Fishing for Better Wheys to Improve Your Physique and Overall Health? 6g/d Cod Protein Could Help You Cut Body Fat & Build Muscle Without Having to Change Your Diet

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Image 1: This can of tuna (140g) would contains exactly 7 servings of muscle building fat burning fish protein... well, sort of. At least it contains as much protein as the subjects in the Vikøren study consumed in the form of capped cod protein isolate in the 2nd half, the "high-dose" phase of the 8-week intervention (Vikøren. 2012) Protein days at the SuppVersity! Well, sort of... after yesterday's news on the pro-insulinogenic effects of whey protein and its not so significant negative impacts on your body composition in the absence of profoundly increased energy consumption (i.e. whey, ah... I mean "way" beyond the ~20% max. increase I suggest for a clean bulk). We will take a look at another, hitherto largely overlooked protein source: Fish! Yeah, I know, you all eat your serving of fish once or twice a week - fatty fish to be precise to derive the alleged health benefits of the latter, but did you ever remotely consider supplementing with fish prote...
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Liposuction Shifts Fat from Subcutaneous to Visceral Fat Depots and Reduces Energy Expenditure by 5%!

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Image 1: Without exercise and a healthy diet your fight against body fat is as desperate as Heracles fight against the Hydra without the help of his nephew Iolaus . After yesterday's blogpost on the Biggest Losers , who - upon closer scrutiny - were not so bad of, as many people in the health and fitness community would have it, we will take a look at a more convenient and (accordingly *sigh*) increasingly popular way to get rid of the nasty lovehandles: Liposuction, or the costly reduction of subcutaneous body fat with a hopefully 100% sterile vacuum cleaner ;-) Aside from the risks that are directly related to the operation, a group of Brazilian researchers right from the mecca of plastic surgery, Sao Paulo, has just published a paper (2 days ago, to be precise) on another, hitherto totally overlooked side effect that arose subsequent to a small-volume tumescent abdominal liposuction (1240.3ml) in the sedentary half of 36 physically inactive (i.e. not engaged in any form of ...
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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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