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New "Lean Gains" Study Confirms: IF Gets Athletes Lean & Improves Insulin Sensitivity W/Out Impairing Their Gains

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Intermittent fasting has accumulated lots of scientific back-up in obese subjects and rodent models of obesity. In lean, athletic folks, however, the "evidence" is - with one exception - based on hear-say and N=1 reports... until now! While previous studies in Ramadan fasting have already provided some evidence of the efficacy of intermittent fasting - lean gains style - aka 16h fasting to 8h feeding, the latest study from the University of Padova is the latest of two studies ( here's a write-up of the other one ) that were specifically designed to evaluate the efficacy of what the scientists call "an increasingly popular dietary approach used for weight loss and overall health" (Moro. 2016). As the authors likewise point out, the evidence that intermittent fasting (IF) can have significant beneficial effects on blood lipids and other health outcomes in the overweight and obese, albeit mostly using alternate day fasting (learn more), there's limited a...
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35g of PWO Whey Don't Build Extra Muscle, but Help Shed Body Fat | Plus: Is Hydro-Whey Better Than Concentrate?

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Bad news bro: Whey will shed significant amounts of trunk and android fat only in conjunction with 16 weeks of resistance training. No matter what the ads promise. Ok, Hulmi's 2015 study into the effects of protein / protein + carbohydrate supplementation that was consumed after each of the workouts in a 12-week resistance training protocol is not exactly "the latest science", but the results are still interesting and provide some insights into the importance of irrelevance of post-workout nutrition. Why's that? With different training protocols focusing on strength endurance and strength-hypertrophy-power, and three supplementation groups with either protein (37.5g whey concentrate), carbohydrate (34.5g maltodextrin) or a combination of both, whey and maltodextrin. Read more about ISSN studies like Hulmi's at the SuppVersity Vitargo, Red Bull, Creatine & More | ISSN'15 #1 Pump Supps & Synephrine & X | ISSN'15 #2 High Protein, ...
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Cycling Only 10 Min After Workouts Promotes Recovery as Effectively, Cheaper and More Conveniently Than Ice Baths

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Active recovery in the form of light intensity exercise, such as walking or cycling on a cycle ergometer may be suitable for every exercise modality and is not more or less effective than the much fancier but rareley available cold water immersion therapy Cold water immersion and active recovery are common post-exercise recovery treatments you've read about before at the SuppVersity . With the publication of the latest study from the Queensland University of Technology , this is yet the first article to discuss a comparison of both recovery methods in a nine trained male individuals - a study that shows "that cold water immersion is no more effective than active recovery for minimizing the inflammatory and stress responses in muscle after resistance exercise" (Peake. 2016). Just like the previously reported anti-adaptive effects of ice-baths (yes, they will impair your gains | learn more ), the study at hand adds to the accumulating evidence that cold water immersio...
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Latest Study Shows that a 3.3 g/kg High-Protein Diet is Safe -- And Yes, This Means it Doesn't Hurt Your Kidney or Liver

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Don't forget that meat and dairy are not the only good sources of protein in your diet. In fact, even vegan athletes can - albeit with some effort - follow a diet that's so high in protein that traditionalists would say it may put your kidney and liver on the line - plant protein, or not... Guest post by Alex Leaf ( leaf-nutrition.com ) - There is a pervasive myth among vegans and health professionals alike that a high-protein diet is harmful, particularly for the kidneys. This is despite the World Health Organization official report on protein stating that "the most widely quoted potential problems relate to renal function and damage, but as discus-sed above the evidence for such claims in otherwise healthy individuals does not stand up to scrutiny" (WHO. 2016). Still, the vast majority of protein safety data that we have is with intakes less than 2.0 g/kg bodyweight. And for most people, that is all the data we need, because most people don’t eat more than the...
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3-4 Egg Yolks per Day May Normalize Your Lipids, Reduce Liver & Abdominal Fat as Well as Your CVD & NAFLD Risk

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Three whole eggs deliver the most effec-tive "dose" of  egg yolk to improve your blood lipid levels - more specifically: triglycerides ↓ and LDL ↓ but HDL ↑ Because of their cholesterol content, eggs have long been touted as a driver of heart disease. As a SuppVersity  reader, you know that there are multiple reasons  why the notion that the consumption of eggs, or rather egg yolks, would increase your cardiovascular disease risk: (a) there's no mechanistic "if your cholesterol is high, your CVD risk is also high"-link; (b) a causative link between the consumption of dietary cholesterol and serum cholesterol does not exist - at least not in the majority of people; (c) substances in egg yolks, in particular, have been shown to modulate the physical characteristics of your lipoproteins ( learn more ) and will thus lower, not increase your CVD risk. Since you know all that, it may seem less important for you than your doctor and other people who may stil...
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