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Research Update: Do NSAIDs Augment or Impair Exercise Induced Hypertrophy & Strength Gains in Young and Old?

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Are you young and healthy? Then, high-dose NSAIDs may ruin your quad-gainz. If you browse the SuppVersity   Archive , you will find that NSAIDs, i.e. Non-Steroid(=not based on cortisone)-Anti-inflammatory-Drugs like aspirin, celecoxib, diclofenac, ibuprofen, or indomethacin, are not as bad as the bros in the locker-room may have told you. In fact, a relatively recent study by Mackey et al. (2016) observed  beneficial effects on muscle repair in young men . And an even more positive image of NSAIDs emerges if you read Trappe et al.'s 2016 study in which they observed significant increases in muscle gains in older trainees. Read about exercise- and nutrition-related studies in the SuppVersity Short News Alcohol, Microbes & International Chest Day Will Cooking Ruin the N3s in Your Fish? Learn What's Really Driving Your Gains HbA1c, Bone Health, BFR & More | Jan'17 TeaCrine®, ALA, Tribulus, Cordy-ceps, Sesamin... The Latest Fiber & ...
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Leucine the Natural Anabolic: Roughly 10% Higher Strength Gains, Improved Body Composition and Fat Loss in Previously Untrained Men Receiving 4g of Supplemental Leucine a Day

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These days it is hard to visit any bodybuilding or fitness related website without noticing a blogpost, news-item, article or product recommendation about leucine supplementation . The studies on its (in vitro) effect on mTOR-signaling , AKT- phosphorylation and all the other exotically named indicators of ongoing muscle protein syntheses appear to be ubiquitous. What is yet more important, i.e. the practical outcome of leucine supplementation, is much less talked about and thus I am happy to report the results of a study conducted by researchers at the Carnegie Faculty of Sport and Education of the Leeds Metropolitan University in the United Kingdom ( Ispoglou. 2011 ). Figure 1: Increase in 5-RM Strength by leucine supplementation in the course of a 12 weeks strength training program (adopted from Ispoglou. 2011 ). Unfortunately, yet in view of costs and practicability expectedly, the 26 subjects (age 28.5 ± 8.2 y, body mass index 24.9 ± 4.2 kg/m²) of the 12-week study wer...
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Leucine + Whey = Upper Body Strength and Mass Gains

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In a very recent study, Walker et. al. ( Walker. 2010 ) investigated the effect of 8 weeks whey-Protein and leucine Supplementation on physical and cognitive performance. The provided 30 moderately fit individuals with 19.7g whey and 6.2 g leucine (WPL) or a calorie-equivalent placebo (P) and put them on a standardized exercise regimen. The results suggests that the availability of high quality protein adds to the protein anabolic effect of leucine to produce strength and lean mass gains: Bench-press performance increased significantly from Week 1 to Week 8 in the WPL group, whereas the increase in the P group was not significant. Push-up performance increased significantly for WPL, and P showed a nonsignificant increase. Total mass, fat-free mass, and lean body mass all increased significantly in the WPL group but showed no change in the P group. Are you missing something? Yes? To be honest, I cannot tell you about the effect on cognitive performance, because, obviously, the author...
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Whey Protein Isolate Increases Strength Gains over Carbohydrate Control

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Regular readers of the SuppVersity, won't be surprised to hear that Cooke et al. ( Cooke. 2010 ) found that supplementing a group of 17 previously untrained participants (23 +/- 5 yr, 180 +/- 6 cm, 80 +/- 11 kg) with a) whey protein isolate (WPH; n=9) or b) carbohydrate (CHO; n=8) at 1.5 g/kg.bw/day supplement (~30 g consumed immediately, and then once with breakfast, lunch, in the afternoon and after the evening meal) for 14 days resulted in a significant positive effect on exercise recovery and plasma creatine kinase and lactate dehydrogenase (LDH) levels: Figure 1: Strength development in a) whey and b) carbohydrate groups. ( Cooke. 2010 ) Isometric knee extension strength was significantly higher following WPH supplementation 3 (P<0.05) and 7 (P<0.01) days into recovery from exercise-induced muscle damage compared to CHO supplementation. In addition, strong tendencies for higher isokinetic forces (extension and flexion) were observed during the recovery p...
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