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Creatine: 17-20g for Loading is Bogus, 5-7g May be More Than Necessary to Maintain, Study in Gymrats Suggests

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Yes, this study suggests that my previous statement that 3g of creatine per day are probably enough.... still direct comparisons of diff. doses are warranted. You may remember that I wrote about the uselessness and possible negative effects of creatine loading on your body composition in October 2015 . In the respective study, the scientists did yet not measure if there wasn't still a benefit in terms of increased skeletal muscle creatine and / or whether the creatine was excreted in the urine as creatine monohydrate (OK) or creatinine (not so good). In a new study from the  Baylor University , Andre, et al. did just that: They tested the effects of five weeks of resistance training in conjunction with a typical relative Cr dosing protocol followed by four weeks of resistance training after ceasing Cr supplementation on: 1) body composition and muscle strength, 2) whole-body Cr metabolism. You can learn more about creatine at the SuppVersity Creatine Doubles 'Ur G...
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Using Ice / Cold Water Immersion After Workouts Will Impair Muscle and Strength Gains, as well as Vascular Adaptations

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4x fail - if you look at the latest cold-water immersion science. There are proven acute regenerative benefits of both cold water immersion and cold/ice application after exercise... cool? Not so cool, no. Two recent studies demonstrate: In the long run both will impair your gains. The studies from Japan (Yamane. 2015) and Norway + Australia (Roberts. 2015) were conducted independently and published almost simultaneously in the International Journal of Sports Medicine  and the  Journal of Physiology , respectively. Therefore, I'd like to discuss them one after the other, before I finally tie the knots between the studies in a conclusion some of you are not going to like. Learn more about hormesis and how antioxidants can also impair your gains Is Vitamin E Good for the Sedentary Slob, Only? NAC Impairs Anabolic Effects of Exercise If Vitamin C is Low, Taking More is Good C+E Useless or Detrimental for Healthy People Vitamin C and Glucose Manageme...
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Too Much of a Good Thing - Iodine: 1 mg/day + Can be Bad for You, But the Dangers are as Individual as the Benefits

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Seafood is an excellent source of iodine, but many people get most of their iodine from iodized table salt. I assume you would have expected me to forget that I promised to do my very best to turn the "too much of a good thing" article on selenium I wrote a week ago into a series, right? Well, you obviously don't know me well enough, then, because here's installment #2 of this new series. One that is closely related to #1, but was significantly more difficult to write. Why's that? Well, if you took a look at the literature discussing the effects of iodine supplementation on thyroid function, you'd know why it was ... well, "complicated" and not exactly unambigous to say the least. Learn more about your thyroid , T3 , and T4 at the SuppVersity Green tea messes w/ your thyroid hormones TSH alone is not a good measure of thyroid health Fructose prevents decline of T3 while dieting T2 has thyroid-suppressing ef-fects as T3 & T4...
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Too Much of a Good Thing - Selenium: Little More Than in Many 'Multis' Can Trigger Subclinical Hypothyroidism, Less Selenium (25% of the RDA) Cuts 13% Body Fat in 10 Weeks

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Three things make this study special #1 it's human study, #2 it was conducted in a metabolic ward and #3 it didn't use potentially toxic Se supplements If you ask around about how you can accelerate your metabolism, selenium and iodine, which are both important players in the concert of thyroid hormones, are usually among the first supplements to be mentioned. The bad news is: If you are not deficient in one of them, taking copious amounts of either of them may well slow down your metabolism significantly. In view of the fact that the mechanism that triggers this side effect for selenium is a bit more straight forward than it is for iodine, I would like to start this new series with the initially mentioned essential trace element. Learn more about your thyroid , T3 , and T4 at the SuppVersity Green tea messes w/ your thyroid hormones TSH alone is not a good measure of thyroid health Fructose prevents decline of T3 while dieting T2 has thyroid-suppressing ...
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