SuppVersity - Nutrition and Exercise Science for Everyone

12 weeks of serious resistance training will transform the body of beginners, but it'll do that regardless of whether you supplement with protein or not, doctoral thesis shows. The headline of today's SuppVersity  article summarizes the research question of a recently published doctoral thesis by Christopher Brooks Mobley (Mobley 2017). In that, Mobley started with the hypothesis that "[w]hey protein in combination with resistance training will provide the greatest anabolic and ergogenic response" - Was he right? Well, without giving away too much, the most appropriate one-word-answer to this question is "No!" How's that? Well, let's take a look at diet, training, and supplementation and you may be realizing why the only "magic" whey did was to increase the skeletal muscle satellite cell pool ( learn more about Whey's effect on satellite cells ). High-protein diets are much safer than some 'experts' say, but there are...

Do you have to replace your whey protein concentrate with "native whey" product to avoid missing out on massive gains? The study to answer this question has not yet been, done, but the study at hand certainly does not warrant this conclusion. You will probably have seen the results of the latest study from a recent paper by scientists from the  Norwegian School of Sport Sciences  (Hamarsland. 2017). The one, where 20g of native whey protein showed significantly faster amino acid absorption than 20 g of whey protein concentrate 80 (WPC80), hydrolyzed whey (WPH), microparticulated whey (MWP), and milk proteins (Milk) after being administered to thirteen healthy male subjects (age: 26.6 ± 7.4 years, height: 180.8 ± 6.3 cm, weight: 80.8 ± 6.3 kg) in a single-blinded, randomized, five-way crossover, controlled study - a study, of which I am pretty sure that various snake oil vendors are already (ab-)using it to sell expensive "native", i.e. unprocessed whey protein a...

Bad news bro: Whey will shed significant amounts of trunk and android fat only in conjunction with 16 weeks of resistance training. No matter what the ads promise. Ok, Hulmi's 2015 study into the effects of protein / protein + carbohydrate supplementation that was consumed after each of the workouts in a 12-week resistance training protocol is not exactly "the latest science", but the results are still interesting and provide some insights into the importance of irrelevance of post-workout nutrition. Why's that? With different training protocols focusing on strength endurance and strength-hypertrophy-power, and three supplementation groups with either protein (37.5g whey concentrate), carbohydrate (34.5g maltodextrin) or a combination of both, whey and maltodextrin. Read more about ISSN studies like Hulmi's at the SuppVersity Vitargo, Red Bull, Creatine & More | ISSN'15 #1 Pump Supps & Synephrine & X | ISSN'15 #2 High Protein, ...

When the satellite cells merge with the existing muscle cells to form new myonuclei this is more than muscle repair, it's also the foundation for future muscle growth - beyond previous limits | more If you've read the Intermittent Thoughts On Building Muscle ( read it ) you are beyond the simplistic view of muscle growth as a one-way process in the course of which muscle cells balloon up endlessly. Without the incorporation of "new" myonuclei (cell kernels) from the periphery your muscle would become dysfunctional sooner or later ( learn more ); and while myostatin will prevent that from happening the recruitment of new muscle cells from the satellite cell pool will provide the basis for future muscle growth. I don't want to go into more detail, here. If you want to develop a better understanding of this process(es), I suggest you head back to the initially mentioned series about the physiological underpinnings of skeletal muscle hypertrophy. You can le...

That's salmon, yes, but it's not processed enough to compete with any hydrolysate. Well, unless you decide to eat and regurgitate it - after some time, obviously, 'cause "hydrolyzed" proteins are in the end only pre-digested proteins. As a SuppVersity reader you know that the amount of protein is not the only determinant of the potential muscle building effects of a given protein source. The digestion time and thus the amount of protein that is released into the bloodstream on a "per minute"-basis, as well as the amino acid profile (preferably all essential amino acids ( EAA s) and a high amount of leucine ) are also important determinants of the " anabolic " qualities of a given protein source. Using a quite unique multi-compartmental dynamic model that closely simulates in vivo gastrointestinal tract digestion in humans scientists from the Institute of Nutrition and Functional Foods (INAF) at the Université Laval in Quebec, di...