Posts

Popular topics

Show more

Dieting Down to ~10% Body Fat for Women: Contest Prep Study - Deficits, Muscles, Hormones and the Yo-Yo Effect

Written by | published on
Image
This would unquestionably be at the lower end of contest BF% levels (avg. 12%) the women in this study achieved, The number of studies on fitness and bodybuilding competitions is limited. Probably you will remember my previous discussions of the paper/s by Rossow, et al. ("Natural bodybuilding competition preparation and recovery: a 12-month case study." | 2013)  Kistler, et al. ("Case Study: Natural Bodybuilding Contest Preparation." International Journal of Sport Nutrition and Exercise Metabolism", 2014), and  Robinson et al. ("A nutrition and conditioning intervention for natural bodybuilding contest preparation: case study" | 2015). And yes, three is not just the number of studies that I've covered at the SuppVersity , it's also the number of decently recent studies dabbling with dieting down for a contest in one of the "physique sports". High protein helps, but do not counter the weight-loss-induced changes in RMR ...
Read full article »

Three Eggs a Day = Doping for Your Heart Health: Larger LDL & HDL, Increased Efflux and Transport + More Benefits

Written by | published on
Image
Don't miss out on a long-neglected superfood. With the latest study from the University of Connecticut  the evidence of beneficial (heart-)health effects of increased egg consumption keep accumulating - and this time, we are up to three eggs per day in healthy subjects. The latest study from the  University of Connecticut  adds to the previously discussed health benefits of eggs . Starting with the important and scientifically warranted premise that HDL function may be more important than HDL concentration in determining risk for cardiovascular disease, the authors Diana M DiMarco, Gregory H Norris, Courtney L Millar, Christopher N Blesso, and Maria Luz Fernandez conducted a study to confirm and quantify the previously observed increases in HDL and LDL particle size, LCATactivity, and plasma apoAII and carotenoid concentrations in unhealthy populations, in a group of 40 men and women 40 men and women [age 18–30 y, BMI (in kg/m²) 18.5–29.9] who were - hopefully just li...
Read full article »

Adaptation to Intermittent Ramadan Fasting Takes Time, but Eventually Mood, Fatigue, and the Quality of Life Improve

Written by | published on
Image
No, it wasn't a button like this which made the subjects happy. It took some time, yeah, but after a few weeks the participants, students of the Hannover Medical School , where the trial was conducted actually felt better, not - as the scientists who conducted this Ramadan fasting study had expected - worse than without their religious fasting. But let's not go too fast, here. The subjects had volunteered to participate in the study and were non-randomly assigned to a fasting (FG) and a non-fasting (NFG) group (according to their individual plans | Nugraha. 2016). Learn more about fasting at the SuppVersity Breakfast and Circadian Rhythm "Lean Gains" Fast Works Habits Determine Effects of Fasting Fasting Works for Obese, Too!? IF + Resistance Training = WIN ADF Beats Ca-lorie Restriction To be eligible into the FG, participants had to: (1) be healthy, (2) be older than 18 years of age, (3) intend to fast the whole month of Ramadan, (4) ha...
Read full article »

Put Up or Shut Up! How Effective is Caffeine for Gymrats, Self-Proclaimed Bodybuilders & Lifting Weights, in General?

Written by | published on
Image
Let's be honest: The authors exaggerate when they call the subjects 'bodybuilders' Yes, there are dozens, no, I guess hundreds of studies investigating the effects of caffeine in (a) various groups of people (from the obese sedentary slob to the Olympian gold medallist) and (b) a vast range of contexts from the sit-to-stand test in the elderly to the effects of repeated caffeine consumption on high intensity performance (the results are interesting, by the way | learn more ). What is surprisingly hard to find, however, are studies that deal with bodybuilding and caffeine which are not case reports of how some bro poisoned himself with an overdose of straight caffeine or caffeine-containing fat burners. You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? Caffeine Helps When Taken Intra-Workout, too Coffee can Help You Get into Ketosis Caffeine's Effect on Testosterone, Estrogen & SHBG ...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.