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Bicarbonate For Strength Athletes: 25g of Baking Soda Up Your Squat (+27%) & Bench Press (+6%) Within 60 Min

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NaHCO3 probably won't make the burn go away, but it will help you push though it.... and no(!), you don't have to be afraid to retain water - sodium bicarbonate is actually going to lower aldosterone and is thus - if anything - going to have a diuretic effect (Musabayane. 1991). Calcium loss etc. is nothing you have to be afraid of either (Luft. 1990). After yesterday's astonishingly popular excursion into dating sciences , we are back to "normal" or as others would call it "extraordinary", here at the SuppVersity  today ;-) And to make really sure you know that you're right here we're going to get back into the ergogenic groove with one of my personal favorites: Sodium bicarbonate, NaHCO3 or as your granny calls it, baking soda! In the unfortunate case you have no idea, what I am taking about, I'd suggest you briefly go through the previous SuppVersity articles and Facebook posts (e.g. +13% increase the sprinting capacity; sorry for ...
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First Dates - This is How They Work: Cliches, Prejudices & Scientifically Verified Dating Scripts

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Holding each other's hand is part of the dating scripts of both men and women. No, you did not enter the wrong URL - this is  the SuppVersity ! And yes, I know this does not sound like a SuppVersity topic, but let's be honest: a satisfactory love-life (spiritual and physical) is in as much part of a healthy lifestyle and as a healthy diet and a reasonable amount of exercise. Against that background I thought it's warranted to write an article about the Rules of Engagement and what men and women expect from a first date - and yes, I willingly admit I was sort of fed up with "diabesity", muscle and performance "gainz" and wanted to write about something else, today. The corresponding research is unfortunately already 5 years old, but I guess most of it is still valid (although there is no information about Facebook, Twitter and general smartphone use on the first date included - for me, personally, a total turnoff, by the way). That being said, the...
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Sweet, But Not Innocent!? The Fattening Effects of the Non - Nutritive Sweeteners Erythritol & Aspartame Are On Par With Equally Sweet Sugar Water

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I just hope that today's SuppVersity article is not going to cause scenes like this, because when it all said and done it may be less likely, but not impossible that it is (for whatever vexed reason) still aspartame that caused the negative effects observed in the study at hand. It is one of the recurring motifs here at the SuppVersisty and at the same time one of the most popular issues of dispute in the health and fitness community: The Obesogenic Effects of Artificial Sweeteners . Or, in plain English, the question   "Can I use Sucralose, Aspartame and Acesulfam-K without taking the risk of getting fatter - not leaner, as I actually intended?" For all three of the explicitly mentioned agents human studies clearly suggest that the answer is "Yes, you can!" And I will now dare saying that the of the most recent study from the Oita University in Japan are not going to change that - as long as you use them instead of carbs in your diet the said zero ...
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DOMS - Delayed Onset Muscle Soreness: No Pain, No Gain? Is DOMS Necessary to Build Muscle?

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Are stretch, tear and DOMS what makes concentration curls an effective biceps builder? Can we use the soreness as a gauge for the efficiency of our training? An article by Alex Leaf (CPT) In last Sunday's first installment of our discussion on delayed onset muscle soreness (DOMS), we looked at what causes DOMS as well as treatment methods and supplements for relieving its symptoms. This led us to today’s big question:  Is DOMS necessary for muscular adaptations to exercise? No pain, no gain, right? Before we can discern whether DOMS may benefit muscle growth, we need to look at what muscle growth is and what causes it, so that we may see if DOMS is in fact a piece of the puzzle. Taking a Second Look at Muscular Hypertrophy During muscle fiber hypertrophy, contractile proteins proliferate, and the muscle fibers enlarge to support this growth (Vierck. 2000). While there are many factors regulating this process, from gene expression to hormones and other growth factors...
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The Fallacy of Working Out To "Burn Calories" + Exercise Shuts Down the Carb Cravings: Bench Press, Leg Press HIIT & LISS Are Not Meant to Incinerate the Junk You Eat

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If you work out to be able to allow yourself to eat, you know you have a serious problem. So, what was that about the bench pressing consuming as much energy as leg presses and the "exercise just makes you hungry myth" on the last installment of the Science Round-Up ? If that's what you have been asking yourself this morning, when you showered I am impressed - or should I be worried? If you have not done so already, this would be the right time to download + listen to the Science Round-Up - I promise there is much to learn and not all of it is going to be repeated here. Whatever... in the end it does not matter how urgent you were waiting to take a look at the data that supports my argument that (a) exercise does not just make you hungry, and that (b) the notion to work out primarily to burn energy is hilarious. Chest vs. legs what's energetically more costly? While I could imagine that the comparison would have yielded a different result if the 10 healt...
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Science Round-Up Seconds - GABA & Exercise: Both Can Improve and Mess With Your Sleep. Plus: Natural GABA Alternatives and Sleep As An Overtraining-Gauge

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Don't forget that and prioritize proper sleep hygiene over pills and powders. Let me make get this straight, yesterday's episode (please note that at the minute I post this article, the download is not yet working, should go up within the next hour, though) of the Science Round-Up on Super Human Radio was not only ultra-long (120min+), it was also largely speculative. If you already listened to the show, you will know that Carl and I took up on a discussion Dan Rollins triggered on his, Carl's and my Facebook page(s). Contrary to what you would expects Dan felt that gamma-Aminobutyric acid aka GABA would not help him calm down and let him sleep. For him GABA turned out to have stimulative rather than sedative effects. I am not going to repeat all the potential explanations I went through in the first ~40min of the show here. Instead, I'd suggest you simply download the podcast and listen to the various hypothesis which range from (a) the general issue of wh...
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