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5+x Sleep Supplements that Work: Valerian, Beer, Cherries, Tryptophan, Theanine | Plus: Effects of Fats, Carbs and GI

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While milk with honey is better than milk with glucose (Jalilolghadr 2011), it won't improve - if anything mess - with your sleep quality when it's consumed ≤ 1h before bedtime - noteworthy: the same goes for most foods, though. While I have chosen it as the title image for today's SuppVersity  "Sleep Supplement Special", there's actually surprisingly little (not to say "no") evidence that the notorious hot milk with honey will actually improve your sleep significantly. That's in contrast to a number of supplements that are discussed in a recent review by scientists from the Northwestern University; a review that highlights  both , the short-comings of the existing research on dietary supplements for insomnia  and  encourage health practitioners "to explore existing resources and partner with patients to understand their goals and advise on safe and effective use of dietary supplements" (Ring 2017). Studies related to sleep an...
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Sleeping Like an Athlete: Supplement Smart to Complement Your Diet, Periodize Your Training, Practice Sleep Hygiene

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Blindfolds and earplugs can improve your sleep quality significantly. The special beauty of blindfolds is: unlike earplugs, blindfolds may also be used to refresh 'other things' you may be doing beneath or on top of your sheets, which in turn will help those who are struggling with getting restorative sleep ( learn more ) While every idiot will tell you that ZMA is "the shit" (it indeed is, literally ) its purported benefits are either insufficiently proven or even disproven, as it is the case for the alleged  anabolic effect of ZMA, which clearly don't exist (Wilborn 2004) outside of the "alternative facts" supplement companies use in pamphlets people call "write ups". Obviously, this won't stop the bros at the gym from telling you: "Dat ZMA gives me an amazingly anabolic sleep, bro!" The reasons ZMA (unfortunately) hasn't disappeared, yet, is still in the TOP10 of an unfortunately high number of supplement retailers...
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Take Control of Your Cortisol Levels - Use These 5x Stress-Modulating Diet, Lifestyle & Supplementation Rules Wisely

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Always remember: You want to control cortisol, not eradicate it if you want to melt away your belly fat , beat your personal bests and feel just great ! As a SuppVersity  reader, you belong to the chosen few who know that cortisol is not the villain as which it is stigmatized in the fitness industry (obviously to sell supplements | learn more ). Rather than being "bad" or "good", cortisol, a glucocorticoid, i.e. a hormone that keeps your blood glucose stable, and potent anti-inflammatory agent, is more vital than any "vitamin" - in spite of not having the magic "vita" in its name. Whether the effects of this vital adrenal hormone are going to be "bad" or "good" for you, depends mostly on whether it rises and falls according to its natural 24-h rhythm or is chronically low (often labeled adrenal insufficiency) or chronically high. If you want to mess with your cortisol rhythm overtraining is exactly what you "ne...
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40g Casein Build Lean Muscle Overnight: 27% Elevated MPS Even W/Out Training (30% W/ Ex) - And That in 70-Y+ Olds!

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Pre-bed protein (meal or shake) is always a good idea, no matter if you're young or old, if you work out in the PM or not - you don't want to miss the increased overnight protein synthesis. Gaining muscle over night? No news! You will probably remember the two previous articles on "pre-bed protein ingestion", i.e. "12-Week Study: 25g Bed-Time Protein Almost Doubles Size & Increases Strength Gains" ( read it ) and "3.2kg of Lean Mass Over Night W/ 40g of Slow Digesting Protein 30min Before Bed!? Over One Year, a Positive Nitrogen Balance and +20% FSR Could Make It Happen!" ( read it ), but still! With this being the first study to show that even (on average) 71-year-olds can "build muscle overnight" with nothing but 40g of casein being ingested ~30 minutes before they went to bed, it is probably the most impressive of the previously referenced studies. High-protein diets are much safer than pseudo-experts say, but there are thi...
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