SuppVersity - Nutrition and Exercise Science for Everyone

You can test your MTHFR gene either directly  or by plugging your raw data from 23andme, or another provider into evaluation tools such as Genetic Genie . If you have no idea what #MTHFR means, here's the Reader's Digest version: MTHFR is an enzyme that is affected by a mutation in the MTHFR gene. The latter encodes the enzyme methylene-tetrahydrofolate reductase a ka MTHFR effectively unless there's a single-nucleotide polymorphism (SNP) affecting the 677th base pair of the MTHFR gene... not helping? Well, let's just say if you have a certain variation of this gene, you're having a hard time processing B-vitamins; and it's not totally unlikely that you're affected : According to  Marini et al. 2008 , this mutation affects 29% of the global population. Previous studies, however, report much lower estimates for prevalence of the MTHFR 677TT genotype, i.e. 10% worldwide, with values ranging from 4 to 18% in the United States, over 20% in Northern China to ...

If there's one take-home message from the study at hand, it is: While both SB& BA work, it depends on the sport/exercise test if the effects will be significant. If you've been following my articles at the  SuppVersity  for some time, you will know that I have covered beta-alanine and sodium bicarbonate , two of the few ergogenic supplements for which we have enough evidence to assume that they actually work, extensively in the past. You will yet also remember that the synergistic effects you'd expect to see when you combine intra- (beta alanine) and extra-cellular (sodium bicarbonate) H+ buffers didn't show in every pertinent study in the  SuppVersity  archive. Danaher, et al. (2014) , for example, found no effect of combining both during performance test with fixed intensity and volume, while  Tobias et al. (2013) , whose study tested upper body performance and didn't limit either intensity or volume, did - it almost doubled the total work th...

The great strength of the study, the leeway the subjects had in terms of what and how much they would eat would, is also an important weakness because it would require a much more thorough monitoring of their food intake to appropriately interpret all the results of this pilot study. As a SuppVeristy  reader, you're well aware of the health , physique , and performance benefits of (intermittent) fasting and/or eating in tune with your biological clocks  (#circadian rhythm). As a practitioner, you will also know that dietary changes, which may sound simple and easy to implement when you first hear about them, require giving up cherished habits and a lot of will-power, and discipline from yourself or your clients. The authors of a recent 10-week human study on 'time-restricted feeding', scientists from the University of Surrey ,   do now suggest that the changes you have to make to your dietary template don't have to be as extensive as the classic 16h/8h or 18h/6...

I am not aware of studies on intra-workout stretching as joggers do it sometimes. I've recently overheard a discussion about stretching between the two other members of my gym. Both of them were highlighting out how detrimental stretching before workouts was and that, instead, you should do your stretches at the end of your workouts because, after all, you don't wont to lose your flexibility. Oh my, if things only were that simple... Even if we just refer to the few studies on stretching that were published in 2018, it becomes evident that one-size-fits-it-all solutions like "stretch after, never before workouts" are problematic and may even do more harm than good. What will affect your energy expenditure  and how much energy do you expend? Squat is the King of energy exp. (35kcal/min) 3 Revelations About EE While Lifting How Dieting Reduces Your EE via the CNS Reduced EE in Contest Prep of Figure Comp. Synergistic or Antagonistic for Max EE ...