Posts

Showing posts with the label respiratory exchange ratio

Popular topics

Show more

Want to Get Ripped & Strong? "Battling the Rope" Could be THE Exercise to Do! The "Battle" is More Demanding Than Squats, Lunges and Deadlifts - Only Burpees Come Close

Written by | published on
Image
Battle the rope, folks! In view of the fact that it has become really popular, I am pretty sure that you all know what kind of exercise "battling the rope" is, right? In case you ain't I'd suggest you check out what the lady on the right-hand side of this paragraph does. Looks familiar, right? Yeah, even the guy in the video that's playing at the McDonalds of Fitness Studies, McFit, here in Germany is doing it and if you remember the purpose... right! He does it as a conditioning exercise - for a good reason, as anyone who has ever "wrestled" or "battled" one of these big ropes will tell you. Now, the SuppVersity is not the place where "anyone's" assessments are posted. What we are interested in are hard facts. Hard facts as they are produced by scientific studies like the one Nicholas A. Ratamess, Joseph G. Rosenberg, SamanthaKlei, Brian M. Dougherty, Jie Kang, Charles Smith, Ryan E. Ross, and Avery D.Faigenbaum conducted ...
Read full article »

22g High EAA (6g) Protein + 36g CHO Pre- / Intra-Workout Boost Fat Oxidation & PWO Resting(!) Energy Expenditure

Written by | published on
Image
I don't doubt that you can do that, too! It does sound awkward: If you mix Twinlab: Amino Fuel (22 g protein - 6 g essential amino acids | L-phenylalanine: 633 mg; Lvaline: 781 mg; L-tryptophan: 133 mg; L-threonine: 679 mg; L-isoleucine: 565 mg; L-methionine: 292 mg, L-histidine: 282 mg; L-leucine: 1350 mg; L-lysine: 1449 mg) with a regular  sports recovery drink that contains 36g of simple sugar, down half of the resulting 800ml serving of whatever you want to call this mix immediately before your workout and consume the rest during the rest periods between sets, this will have measurable effects on your resting energy expenditure and fat oxidation. From long-term to short time effects At first, it does questionably sound counter-intuitive that the ingestion of an EAA + carbohydrate mixture before / during would increase the resting energy expenditure and rate of fatty acid oxidation after your workout. On the other hand, if you think about the long-term effects of co...
Read full article »

Optimizing the "Fat Burning Zone" : Chronic Endurance Training Boosts Fatty Oxidation - Does More Help More?

Written by | published on
Image
You as a SuppVersity reader should know that there is no "instant gratification" with  "doing cardio" and that doing it "in the zone" is totally 90s... 1990s, even ;-) For decades, the "Fat Burning Zone" has been one of the holy grails of exercise sciences. Then somebody realized that maximizing the ratio of fat : glucose that's are being used as fuel during a workout doesn't really have an effect on weight loss and all of a sudden papers with titles like "Changes in peak fat oxidation in response to different doses of endurance training" (Rosenkilde. 2013) have become a rarity... although, if you look closely, you will realize that this is actually not another investigation into the realms of the "Fat Burning Zone", but an afford to quantify the effect of regular "cardio training" on your bodies ability to oxidize fat, instead of glucose. Don't worry it's not really about the "fat burning...
Read full article »

Night-Time Carb, Whey or Casein Drink Boost Morning Energy Expenditure & Modulates Fatty Acid Oxidation

Written by | published on
Image
Carbs, whey and casein, is everything better than not eating before bed? As a SuppVersity reader you know for quite some time that eating carbs past 6PM is not going to make you fat ( go back and learn more ). However, what you probably don't know is what exactly happens when you have 33g of vanilla flavored maltodextrin powder right (30 min) before bed? And how does that compare to 30g of whey protein or casein? Interesting questions, right? Well, good for us that Takudzwa A. Madzima, Lynn B. Panton, Sarah K. Fretti, Amber W. Kinsey and Michael J. Ormsbee from the Department of Nutrition, Food and Exercise Sciences at the Institute of Sports Science and Medicine of the Florida State University alrady have some answers. Whey, casein or carbs before bed? The study was designed to investigate the extent to which a single serving of WP, CP, CHO or a PLA before sleep affects satiety and metabolism, independent of exercise, in eleven physically active (at least 4 d/week an...
Read full article »

Glucose vs. Fructose and Their Effects on Glucose, Insulin & Fat Oxidation in Men on Both Ends of the BMI Spectrum

Written by | published on
Image
"Fructose handles"? "Glucose handles"? "Saturated fat handles"? No, just the net result of a trashy diet. I don't have to tell you that I don't buy into the "fructose is the devil" hysteria that's rampant in the blogosphere and certain parts of the scientific community. It's a matter of quantity and quality that determines the toxicity of a poison and in most of the "convincing" evidence on the detrimental effects fructose. I mean let's be honest, you don't have to be a rocket scientists to figure out that 5+ cans of Coke a day cannot be good for you (cf. "Fat Content Per Energy Drink 0g, Body Fat Gain Per Energy Drink 18g!"; read more ) "194 Bananas in Three Weeks", on the other hand, are nothing to be afraid of ( learn why ).Have we been fooled again or is it just a high fructose corn syrup producer conspiracy? Enough of the rants, let's get to the facts! I guess that's en...
Read full article »

To Spit or to Swallow - That is the Question! Carbohydrate Mouthrinse May Be Better Than Water, Yet Still Not an Option for Performance Oriented Athletes

Written by | published on
Image
Image 1: "You need carbs to fuel your workouts!" You know the whole litany... what may be news to you is that scientists are speculating that "intra workout carbs" do not necessarily have to be ingested to do their ergogenic magic. Those of you, who already "friended" me on Facebook and are following what is going on on the SuppVersity Facebook page (just want to remind you that Facebook has now an option that allows you to be informed, whenever something new is posted), will probably remember the discussion revolving around "carbohydrate mouthrinsing" and whether or not it may be even more beneficial to spit and not to drink your Gatorade... now, all the health benefits of low-carbohydrate (when I am talking "low" I am not talking of Atkins type <80g) diets aside, it does seem pretty counter-intuitive that just swishing one of those carbohydrate-laden electrolyte drinks in between your teeth for a few seconds, to then spit it ...
Read full article »

XS® Energy Drink Practically Useless for Athletes: Not Even eXtra Small Improvements in Exercise Performance

Written by | published on
Image
XS Energy Drink. 0 sugar, only 83mg caffeine. Probably tasty, but not ergogenic. If you believe the marketing campaigns of supplement manufacturers (and, of lately energy drink producers), performance - just as about everything in our society - is for sale (in this case at the local GNC). You, as a regular visitor to the SuppVersity are yet aware that supplements, if they do work at all, usually provide a rather minute performance increase that - and here is where the magic happens - may nevertheless decide a head-to-head finish in your favor. It is thus very expedient that XSBlast refers to this X-tra S-mall advantage of their product line in their company name already... wait! You think they imply "XS" as in eXceSs? Well, I guess in the end it does not really matter, because their XS® Energy Drink, a mixture of 83mg caffeine, 1.5 g taurine, 6.0 mg Vitamin B6, 294 µg Vitamin B12, 10 mg Vitamin B5, 20 mg Vitamin B3, 24mg Sodium, 25mg Potassium, as well as undisclosed amo...
Read full article »

Glycogen-Depleted Athletes may Benefit from 0.3g/kg BCAA Supplementation: Improved Endurance & Lipid Oxidation

Written by | published on
If you have ever read up on the general recommendations concerning "cardio on an empty stomach" you will most likely have encountered the advice to supplement with branched-chained amino acids ( BCAA ) before or in the course of the workout. I have always considered this to be a solid advice, up to now, I had yet not seen a study underpinning the common sense reasoning behind the suggestion. Now, Gualano et al. ( Gualano. 2011 ) published a study that investigated the effect of BCAA supplementation on exercise performance and energy metabolism in glycogen-depleted athletes (let's assume by now that an athlete following a low carb diet is in fact glycogen-depleted when he wakes up). In a double-blind placebo controlled fashion the scientists provided their subjects with either 0.3g/kg BCAA or placebo for 3 days ... On the second day, subjects were submitted to an exercise-induced glycogen depletion protocol. They then performed an exhaustive exercise test on the th...
Read full article »

NAC Improves Markers of Oxidative Stress Induced by High Intensity Exercise

Written by | published on
The word "anti-oxidant" has lost some of its glory within the past couple of years. In absence of overt deficiency, the real-world effects of super high doses of vitamins and other nutrients which have been found to exhibit anti-oxidant activities is negligible if not opposing to the originally intended effect. One of those anti-oxidants which may even produce adverse side effects at very high doses is N-acetyl-cysteine (NAC) . For athletes who expose their bodies to a high amount of oxidative damage, NAC may yet well be a candidate for the list of basic supplements you may want to consider to take. A recent study ( Trevin. 2010 ) involving nine well-trained male cyclists (mean ± SD; 27 ± 6 years of age, VO2peak 69.4 ± 5.8 ml.kg−1.min−1) found that a NAC -loading protocoll consisting of 2 days on 100mg/kg NAC, followed by one day with two servings of 100mg/kg and another dose of 100mg/kg 1h before a 10 minute self-paced time trial, produced the following results: Respirato...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.