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3.8 vs. 2.3 g/kg Protein + Exercise to Improve Body Comp. | Digestive Enzymes to Pimp Vegan Proteins | High Protein vs. MUFA Meals for GLP1 | ISSN Research Review '15 #3

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"If some is good, more is better!" Unfortunately, this simple maxime does rarely apply when it comes to the physiological response to certain foods and/or supplements. For protein, however, it appears as if the relation holds - at least as long as protein does not become the only energy source in your diet. I guess by now I can simply skip the lengthy introduction telling you about how I didn't want to cherry pick only three out of more than twenty newsworthy studies that were presented at the  Twelfth International Society of Sports Nutrition (ISSN) Conference and Expo in 2015, when I started writing this series right ( click here if you have missed the previous articles)? Well, that's good because it leaves more room for a brief preview of the studies I am about to discuss in today's third serving of the SuppVersity ISSN Research Review 2015  - studies that are all related (in one way or another) to increased protein intake. Either in overweight or obese...
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Chicken, Rice, Veggies & Oil and How Their Effects on Your Insulin & Glucose Levels Are 50% Off Those You'd Expect Based on the Calculated Glycemic Index of This Meal

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The power of GI calculations is limited and even with meals as simple as the one in the picture, the calculated glycemic index can be ~50% off! As a SuppVersity reader you've repeatedly read about macronutrient interactions, such as the insulin boosting effects of whey protein or dietary fat , studies that investigate the effects of the individual ingredients of a complete meal on the glycemic response healthy men and women, however, are scarce. Against that background the results of a recent study from the Clinical Nutrition Research Centre at the Singapore Institute for Clinical Sciences are of particular interest. After all, the Lijun Sun et al. (2014) determined the effect of co-ingesting a high-protein food (breast chicken), a fat (ground nut oil), a leafy vegetable or all three on the glycaemic and insulinaemic responses of white rice in healthy adults and did thus produce results that could be practically relevant for all of us - more relevant than inaccurately calc...
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Rice the Original Bodybuilding Supplement? γ-Oryzanol Supplement Augments Changes in Body Composition & Strength in 9 Week Resistance Training Study

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Purple rice sushi could actually replace chicken + rice in the BB std.diet Chicken and rice, these are the staples of a classic bodybuilding diet. As far as the chicken goes, you will all be aware that it qualifies mostly due to its high protein and low fat content. Rice, on the other hand, is a decent carbohydrate source and as such not exactly zeitgeisty... I guess we could easily get lost in the high vs. low carb debate again, which is why I would draw your attention to the fact that Saghar Eslami and his colleagues from the University Putra Malaysia did not feed their thirty two healthy young male subjects (aged 18 to 32 yr), who were recruited for this double-blind clinical conducted in the Faculty of Sport Sciences at the University of Isfahan , in Iran, tons of rice (see bottom line for an estimation of how much it would take). What they did was to provide their subjects, who were not allowed to drink, smoke or do any other exercise except from the prescribed protocol, wi...
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Veggies Rule: As an Adjunct to Your Starches Leafy Greens Reduce Postprandial Glycemia + Insulin and Boost the Production of the Anti-Obesogenic Satiety Hormone GLP-1

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Don't worry, you don't have to eat veggies only for the rest of your life, but you should never eat a meal without them! I've been writing about the "add fat to your carbs to ameliorate the obesogenic insulin response" bullsh*t before (see "True or False? Adding Fat to A Carby Meal Lowers Insulin Response. Muscle Hypertrophy Impairs Oxygen Diffusion. Reducing Carb Intake Improve Muscular Insulin Sensitivity" | read more ). What I have not been writing about before are better alternatives. Alternatives such as a huge bowl of veggies. A bowl like the one the participants in a recent study from the Graduate School of Human Sciences and Design at the Japan Women’s University in Tokyo consumed as an adjunct to a standardized white rice meal. Add veggies to your rice! Basically, the scientists tested four different conditions. In condition (S), the participants consumed only the staple food (boiled white rice weighing 200 g heated in a microwave oven...
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Is Rice the New Whey to Go? Study Shows, Rice and Whey Protein Equally Support Mass & Strength Gains + Fat Loss in Resistance Trained College Aged Men

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Is rice the new whey to go? Or just something for the average vegan who realizes that he cannot go without protein? While I personally considered the study on phosphatidic acid ( yesterday's news ) most interesting, there were many other presentations on the ISSN conference that are worth mentioning (note: my buddy Sean Casey is about to write a summary of his stay there, I'll let you know on Facebook , when he is done). The full-text papers are however only available for one of the studies, which has likewise been conducted by Joy et el. (see PA study). The fulltext just appeared on the website of the Nutrition Journal (Joy. 2013) and is also the topic of today's SuppVersity article that revolves - once again - around the question, whether whey really is the whey (all typos intended) to go. Is there any other way than whey? The study was conducted with 24 college-aged, resistance trained males (21.3 ± 1.9 years, 76.08 ± 5.6 kg, 177.8 ± 12.3 cm) who had trained a...
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Yerba Mate, Yohimbine & Yucca - Potent Fat or Unhealthy Money Burners? Tea Catechins Were Yesterday, Saponins Are the Future! GMO Rice "Safe for Human Consumption"?

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Are you living in one of the hotspots of diabesity and laziness? Check out the map in the bottom right of my little collage and find out what the CDC data from 2008 can tell you about the regional differences in the US. Which are the top (=healthy & active; violet) and which the flop (=diabetic and sedentary; blue) counties in the US? 58%, that's not just the SuppVersity Figure of the Week it is also statistical testimony to the superiority of lifestyle interventions over drugs. Why? Well it is the rate by which even the CDC admits the diabetes risk of the average US citizen would drop, if he or she lost 5-7% of body weight (I know, I would likewise prefer a body fat number) and increased their "exercise" level to 150min of brisk walking (or more intense exercise) per week. I know this is nothing new to you, but we all know one of these people who are subservient to "authorities" and like to get their (often oversimplyfied) advice right from the feds....
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The Starch Satiety Shootout: Potatoes, Baked or Mashed, Pasta, Brown Rice or Even White Bread? What's the Best After a 12h Fast? Plus: Science Round-Up Preview!

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Pasta! From a satiety perspective even white bread would be a better choice for breakfast. It's one of those Thursday's where I am alone here at the SuppVersity - no Adelfo Cerame Jr. guest lecture today. But don't worry, there will not only be another guest post next Thursday, but both, today's SuppVersity post, which is actually related to Adelfo's "Carbophobia" post from last week , as well as the SuppVersity Science Round-Up   with Carl Lanore ( live at 1PM EST on the Super Human Radio Network ), will compensate at least somewhat for Adelfo 's absence. Apropos Science Round-Up , I am absolutely not sure where today's show will be heading to, but I can tell you that by now it looks as if we would start out with a very recent study on the leucine <> leptin connection and it's role in getting big and ripped . It stands to reason that the big "L"s are not going to get the job done without some sort of workout, we w...
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