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Caffeine & Cholorogenic Acid - Anti-Obesity Agents from Your Coffee Mug? Human Study Reveals Cortisol Lowering Effects, Mouse Study Confirms Anti-Obesity Effects

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Ever since the Vinson study showed that green coffee bean extracts can help overweight women lose weight, green coffee is sexier than roasted one. Only weeks after Vinson et al. were able to show that "Green Coffee Bean Extract Helps Pre-Obese Men and Women Shed 16lbs in 22 Weeks" ( read more ), green coffee bean supplements began to swamp the market - a great financial success for the supplement producers, and that despite the fact that follow-up studies that would confirm the amazing effects Vinson et al. report are still lacking. Two recent studies, one from the Queen Margaret University in the UK (Revuelta-Iniesta. 2014), the other from the  Jiangxi Agricultural University in the People's Republic of China (Zheng. 2014) could now shed a little more light on the weight loss effects of green coffee beans and the combination of caffeine and cholorgenic acid (CGA), the allegedly most important active ingredient in unroasted, green coffee beans. There is evidence of...
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Strongman Training is as Effective as Traditional Resistance Training in Improving Body Comp, Muscular Function & Performance, Study Claims - The Data Suggests Otherwise

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This image of heavy sled pulls was taken during one of the strongmen training sessions in the study at hand - for the full protocol see Table 1 (Winwood. 2014) Brad Schoenfeld's recent study on the differential effects of 3x10 vs. 7x3 rep x set resistance training regimen (reread corresponding SuppVersity Article ) took much of the wind óut of the sails of the proponents of classic hypertrophy training (3-4 sets of 8-12 reps) as the one and only training method for anyone thriving for maximal muscle gains. An even more recent study by Paul Winwood et al. that's about to be published in the upcoming issue of the #1 journal for everything strength training, i.e. the Journal of Strength and Conditioning Research , does not just support the findings of Schoenfeld et al. it claims "that short term strongman training programs are as effective as traditional resistance training programs in improving aspects of body composition, muscular function and performance." (W...
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Beta Alanine + Bicarbonate = Synergistic Internal + External Muscle H+ Buffer With Disappointing Real-World Benefits

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No matter what this study says, I am pretty sure that the combination of bicarbonate + beta alanine would rule for Tour de France cyclists - at least during the dreaded time-trials. In a recent study researchers from the Victoria University and the Queensland University of Technology observed that the combination of the carnonsine pre-cursor beta alanine and sodium bicarbonate will elevate the buffering potential of skeletal muscle in eight apparently healthy, recreationally active men (26.2 ± 1.9 year; 79.8 ± 2.11 kg; 179.0 ± 2.2 cm; VO2peak 51.0 ± 2.5 ml/kg/min) by increasing muscle carnosine and blood bicarbonate levels, respectively. So much for the good news, the bad news however is that the performance increases on a repeated sprint test were non-signficant and the expected additive effects of beta alanine and baking soda (sodium bicarbonate) during a 110% cycling capacity test were non-existing. You can learn more about beta alanine & bicarbonate at the SuppVersit...
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How Strong is Strong Enough to Stay Healthy? If the Sum of Your 1RMs On Leg & Bench Press Don't Surpass Twice Your Body Weight Your Risk of Metabolic Syndrome Doubles

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Don't worry, the sum of both your bench and leg press 1-RM must be ~2.5x your body weight, not each of the dumbbells you use, when you do DB bench presses ;-) As a SuppVersity reader and Super Human Radio listener, you are well aware of the vital importance of physical strength as a determinant not just of the length, but also and more importantly of the quality of your life. Scientist from the Manitoba Institute of Child Health have now conducted the first study that was specifically designed identify the threshold of muscle strength or rather weakness that would be associated with an increased likelihood of developing metabolic syndrome in men. As Martin Sénéchal and his colleagues point out, this threshold could be used to identify men at risk of chronic disease, before it's to late to intervene. Find out if you are strong enough! You can learn more about health at the SuppVersity GMO Soybean Oil = Dangerous? Ca + Vit D Kill Fat Cells Deep Mineral Water f...
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23g of Dairy Protein + 5g of Leucine Turn Cardio Sessions Into Muscle Building Workouts - More Protein + Extra Leucine = Higher mTOR, But Minimally Improved FSR

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No matter how much you supplement, running will probably never be the "most anabolic" sport of all. On the other hand, it's certainly less catabolic than broscienctific horror stories of muscle loss and weakness would tell. Researchers from the Massey University Wellington claim: "Ingesting 23 g of protein with 5 g added leucine achieved near-maximal FSR after endurance exercise." (Rowlands. 2014; my emphasis ). If you think "near-maximal" fractional protein synthesis after endurance exercises sounds incredible, I would like to invite you to join me and take a look at the design and results of this recent study from the School of Sport and Exercise . As the authors point out, "the purpose of this study was to determine if a reduced dose of protein and leucine ingested following endurance exercise resulted in a similar anabolic signal impulse for the stimulation of skeletal muscle myofibrillar protein FSR, relative to the higher protein-l...
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