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HMB For Endurance Athletes: 3g Regular HMB Make Elite Rowers Run Out of Breath 10% Later + Facilitate Fat Loss

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HIIT on the rowing machine is a powerful fat loss tool even w/out HMB. It's yet also pretty intense, so I'd suggest that you don't do it everyday | learn more You will probably remember Jacob Wilson's impressive 2014 HMB study (Wilson. 2014 |  read more ). A study that repopularized an old supplement that was once marketed as being "as potent as a weak steroid". Steroids, however, are not exactly the #1 doping agent for endurance athletes. While many (ab)use everything that could improve their performance, agents like erythropoietin (EPO) are obviously much more popular. Against that background it is not totally obvious to do what Krzysztof Durkalec-Michalski and Jan Jeszka did in their latest study: To assess the effect of HMB supplementation on physical capacity, body composition and levels of biochemical markers in endurance athletes, elite rowers to be precise. Learn more about the potential beneficial effects of HMB at the SuppVersity : HMB F...
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6,000IU/Day of Vitamin D3 "Could" Trigger Improvements in Aerobic Metabolism & Performance in Professional Rowers

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The study at hand was conducted with liquid vitamin D. Sincecaps and pills increase OHD levels effectively, it's yet unlikely that this explains the differences to other less successfull trials. Zbigniew Jastrzebski from the Gdansk University of Physical Education and Sport found in his latest study that the provision of 6,000IU vitamin D3 per day did not just increase the levels of vitamin D3 in the blood of 14 elite light weight rowers by 400%, but "could be the reason for the improvement of aerobic metabolism in the rowers and reduction of their inflammatory reactions in response to the high-intensity training" (Jastrzebski. 2014). I know that sounds kind of awkward without knowing what exactly the Polish scientists did. This is why I am going to give you a few more details below. There are many ways to get your vitamin D learn more the SuppVersity How Much To Take? Leucine, Insulin & Vitamin D Vit. D Speeds Up Recovery Overlooked D-Sources ...
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Glutamine or BCAA, Which is the Better Fatique Buffer? 18g GLU Suprisingly Effective, 9.5g BCAAs (Un-)Surprisingly Useless as Blood Fatigue Factors & Cytokine Buffers

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Rowing is an excellent cardio exercise for wanna be bodyuilders, by the way! I am not really a fan of glutamine, but unlike BCAAs that are still hyped all over the Internet, the conditionally essential amino acid which is the most abundant of all amino acids in human blood is at least not falsely heralded as a potent catabolic, anabolic, weight loss adjuvant and what not, any longer. Against that background I have to admit that I am not exactly unhappy to tell you that Ga Hee Koo, Jin Hee Woo, Sung Whun Kang, and Ki Ok Sjin who work at the Dong-A University and the Republic of Korea Airforce Academy , have recently observed that BCAAs have absolutely no, glutamine at least a minimal impact on the blood fatigue factor response of juvenile athletes in response to a 2,000 m all out rowing challenge w/ placebo, BCAA or glutamine supps. Learn more about amino acid and BCAA supplements at the SuppVersity Glutamine Helps W/ Diabetes Whey + C Kicks BCAA Ass Alanyl-Glutami...
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2-3g of β-hydroxy-β-methylbutyrate (HMB) Slam the Brake on Muscle Damage and Hit the Gas Paddle on Muscle Growth, Race Performance & Fat Loss in Elite Canoeists

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With their intense strength + endurance training in the pre-contest phase canoeists may be among those athletes who benefit most from the muscle protectant anti-catabolic advantage of HMB. It's funny how the leucine metabolite β-hydroxy-β-methylbutyrate (HMB) disappeared into oblivion in the early 2000s, only to rise like Phoenix from the ashes, now that the 21st century is in its teenage years (Thomson. 2009; Wilson. 2013a,b) From previous SuppVersity news ( read more about HMB), you know that β-hydroxy-β-methylbutyrate has slightly less pronounced anabolic, yet better anti-catabolic effects than its precursor leucine. You may also remember that many of the studies with beneficial outcome have been conducted on elderly or sick subjects (e.g. May. 2002; Vukovich. 2001) and that these studies showed (more or less across the board) favorable effects that could not be replicated in younger and/or trained subjects (e.g. Slater. 2001). Now, despite the fact that it seems logical...
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Eight HIIT Sessions on the Rowing Ergometer Cut Body Fat, Increase Adiponectin, VO2Max & Performance in National Level Rowers - Workmatched Classic 'Cardio' Does Nada

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If you have hitherto ignored my previous advice (e.g. " Choosing Your Workout Style ") to give the rowing machines a try, maybe the study at hand will rise your interest. Give it a try. It's an awesome whole body workout and highly effective, even if you just do 20min of steady state after lifting weights. Yesterday you've learned that even the most idio... ah, I mean unconventional - not to say "experimental" in the literal sense - one-legged leg training routine is more likely to get you those six-pack abs, of which everyone appears to believe that it was a natural sign of outstanding health and a thing everybody must have (just like the new iPhone, you know ;-), than a bazillion of sit-ups. Today, you will see that a somewhat less "experimental" training regimen will not have you reach your goal faster and more efficiently, it will also have the welcome "side effect" of making you healthier and improving your conditioning. And you...
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Does the Usefulness of Vitamin E Supplementation Depend on Your Activity Level? Profound Decreases in Baseline and Peak Exercise Induced DNA Damage Would Suggest So

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If you are an athlete, let's say a competitive rower who trains 3+h per day, it appears as if 400IU of vitamin E would be nothing, but beneficial. If you are a couch potato, though, even that may hamper the small hormetic response you get from taking the stairs once a week ;-) I don't know if you do remember, but it is actually not all too long ago that vitamin E was what vitamin D is known: The highly celebrated non-pharmacological savior of the ailing human race. Cancer? Heart disease? Diabetes? Alpha-tocopherol, which proved to be the most potent anti-oxidant in the tocopherol family, would solve all your problems and with its ability to "scavenge" the bad "free radicals" (sounds like a story from the Brother's Grimm, doesn't it?) it would also prolong your life expectancy. After all, those mischievous reactive oxygen species were the primary drivers of the aging process... well, today we know better. Supplemental vitamin E alone does neither ...
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Neptune Krill Oil Effective for Athletes, as well

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As a reader of the SuppVersity, you already know about the positive effects of Krill Oil on blood lipids and glucose homeostasis. A very recent investigation into its effect in trained athletes (rowers) revealed significant effects on exercise recovery at only 1g/day. The polish scientists ( Scarpansca. 2010 ) report: Exercise significantly increased values of SOD, TNF-α and TBARS in both groups, but recovery levels of TBARS were significantly lower in athletes receiving Krill oil compared with the control group. Figure 1: Training schedule in the week preceding blood sample collection before, and after the supplementation period; volume in minutes per day ( Scarpansca. 2010 ) Interestingly, supplementation had no effect on antioxidant enzymes, TNF-α and serum lipid profiles . So, there appear to be various reasons for very different parts of the public to consume, or rather supplement, with Krill Oil : Of yet, we know it does improve blood lipids for the ordinary couch potato o...
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Muscle Carnosine as a Determinant of Rowing Performance

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Chemical structure of beta alanine (HMDB v2.5) It is no news to SuppVersity students that beta-alanine supplementation has been found to elevate exercise performance. Thus it is not the result that supplementation of 5g beta-alanine per day increased muscle carnosine content and exercise performance vs. placebo, but rather the inclusion of pre-supplementation values and respective rowing performance in the analysis, which is of interest in a recent study by Baguet et.al. ( Baguet. 2010 ). Even before intervention muscle carnosine levels and exercise performance were correlated , so that the scientists conclude: the positive correlation between baseline muscle carnosine levels and rowing performance and the positive correlation between changes in muscle carnosine and performance improvement suggest that muscle carnosine is a new determinant of rowing performance . In view of the recently reported antagonism of beta-alanine and taurine and the importance of the latter for ...
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