SuppVersity - Nutrition and Exercise Science for Everyone

The gastrointestinal issues may have been a problem for a few of the testers, but some clever "natural workout nutrition" company is certainly going to eliminate this minor obstacle very soon... and who knows: maybe they make the product more potent by adding whey ,  resistant starches , bicarbonate , or other potentially performance-enhancing ingredients on the way. It's 2019 and everyone has been infected by the "sugar is the devil" and "carbohydrates are not essential" viruses. Everyone? No, there's a small group of loyal sugar-guzzlers who keep Gatorade & Co in business (for a good reason, by the way, 'cause CHO supplements are the best-researched ergogenic for endurance athletes). Now, a new study by scientists from the University of Illinois at Urbana-Champaign  ( Salvador 2019 ) shows that homebrew... ah, homecooked potato puree will have the same ergogenic effects in non-pro cyclists as the expensive CHO gels. One clear di...

Don't pre-order yet: We don't know if you are a 'responder' and even if you are whether your gains will actually benefit from allegedly increased muscle activity (eventually it's not even clear that high EMG = high motor unit activity, cf. Vigotsky 2017 ). The promise of achieving greater muscle activity at lower weights while embracing the strengths of barbells (stability, easily rackable) and dumbbells (natural/optimal movement pattern) is yet intriguing, I must admit 😏. The "good old barbell" is just that. It's "good" and it's "old" and it has proven its efficacy for generations of bodybuilders and strength athletes. So why would you even consider replacing it with a barbel-ish new device? Maybe because of the results of a recent study from the  University of Cassino and Southern Lazio  which promise increased muscle activation at lower loads and correspondingly reduced injury risk? Sounds good? Well, we'll see... ...

Mixed news about nutrition, exercise, and supplementation. In the absence of game-changing nutrition, exercise, and supplementation science I decided to post one of the recently rare installments of the good old " on short notice " column at the SuppVersity . This installment of the " short news " features two plus one papers from the latest issue of "Medicine & Science in Sports & Exercise"  and their, as of yet, unpublished "ahead of print" articles. While we'll start with a short discussion of the latest investigation into the accuracy (or rather usefulness) of your (old) Fitbit Charge 2.0 , I suspect that most of you will be more interested in the "training low [carb/glycogen]" study which is the first to quantify the (to be expected) increase in protein/amino acid requirements in those who avoid carbs to maximize the mitochondrial response to exercise (see "Maximizing Training-Induced Cellular Adaptation: T...

You will be pleased to hear that the 30% increase in serum bicarbonate observed in the loading study was achieved in the absence of gastrointestinal distress in ALL subjects. Sunday, September 22, 2019, was 'bicarbonate day' in the SuppVersity Facebook News : What does that even mean? Well, the daily 'classics', i.e. links to archived SuppVersity articles, were all about the polyatomic anion HCO3 . Today's article brings NaHCO3, aka baking soda, back into the limelight - as a  post -workout re-alkalizer that can be used with a newly developed and proven  bicarbonate loading protocol  that will help you avoid diarrhea and work even more efficiently than the classic 0.3-0.5g/kg protocols 😮 Read more about exercise-related studies at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? Aug '15 Ex.Res. Upd.: Nitrate, Glycogen, and ... Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts! BFR-Preconditio- ni...

"Go super tight or go home"? Nope, we're not talking 'bout NC-17 rated websites... this provocatively phrased statement about how to wear your #BFR cuffs at the gym is probably as faulty as the notion that you can judge the effectivity of a workout by how much it hurts. Based on personal observation I can say with certainty that # BFR , i.e. Blood Flow Restriction during resistance training is becoming mainstream. Even in German mainstream gyms you'll see guys many of you would probably ask "do you even lift" if you met them outside of the gym cuffing themselves up to the point where their arms are close to start necrotizing... That's not just potentially dangerous but, as a recent study from the  Brigham Young University in UT suggests, it's also unnecessary. "Blood Flow Restriction" aka # BFR is becoming more and more popular - rightly so? BFR, Cortisol & GH Responses BFR & Compres-sion Gear News BFR as Add...