Posts

Popular topics

Show more

Cumin as a Weight Loss Aid: 26% Greater Reduction in Waist Circumference, 32% More Body Fat Lost, Increased Conservation of Lean Mass in 88 Dieting Women

Written by | published on
Image
Is a small bowl of yogurt with 1.5g cumin better than every weight loss drug? Probably not, but if we go by the results of the study at hand, it's a damn effective adjunct to an energy reduced diet. The figures in the headline of today's SuppVersity article certainly are impressive. The total weight loss, the 88 overweight / obese women who had been randomly assigned into two groups who dieted for 3 months either with or without the help of 3 g/d cumin powder with yogurt at two meals (each time 1.5 g cumin + 150 ml low-fat yogurt | the control group received the same amount of yogurt, but without cumin) on the other hand sounds less exciting. 6.2kg in the cumin and 4.19kg in the control group - that does not sound much for "obese / overweight" women. Luckily Iranian "obese women" are comparably slender compared to their Western counterparts. With a starting weight of 79.43kg in the active and 76.7kg in the control arm of the study, those 6.2kg and 4.1...
Read full article »

43% More Protein 10x Higher 24h Net Protein Retention: It Takes 0.32g/kg Whey + Casein Post Workout to Establish a Positive Nitrogen Balance After Running + Cycling Ex.

Written by | published on
Image
The kids who were the subjects in the study at hand didn't lift. They ran and cycled and still ended up in a positive nitrogen balance - thanks to post-workout protein supplementation. As a SuppVersity reader you are familiar with the results of previous studies investigating the effects of post-workout protein ingestion. Studies that revealed that it takes ~20-30g of whey protein to maximize acute protein synthesis in adults. In an upcoming issue of the Journal of Applied Physiology researchers from the Nestle Research Center are now about to publish what I believe is a unique study investigating the net protein balance (=synthesis minus breakdown) over 8h and 24h after the workout in response to the ingestion of different amounts of whey + casein (at a 1:4 ratio) immediately after a standardized running and cycling intervention (Moore. 2014) You can learn more about protein intake at the SuppVersity Protein Timing DOES Matter! 5x More Than the FDA Allows! ...
Read full article »

Caffeine for Peak Performance: 2.7% Increase in Max-Power Can Make All the Difference | Plus: Timing Matters! "The Caffeine Buzz" Occurs 30 Min After Blood Levels Peak

Written by | published on
Image
Yes, caffeine "doping" may in fact allow you to show up at the office in time, even when you've overslept (only useful if your tiredness is not due to a caffeine-abuse induced lack of sleep , obviously). It sounds unbelievable, but up to now most of the research into the effects of caffeine on single bouts of brief ( ≤30 s) maximal exercise, predominantly using 30-s sprint cycling tests, shows no effect:  Bell et al. (2001), Collomp et al. (1991), Glaister et al. (2012), ... the list goes on. None of these and a bunch of other studies found increases in sprint performance irrespective of the amount and mode of caffeine supplementation. Until today, only Anselme, Collomp, Mercier, Ahmaidi, and Prefaut (1992) found a significant effect of caffeine on maximal anaerobic power output (Wmax), as derived from a series of maximal 6-s cycle sprint tests. Unfortunately, study by Anselme et al. (1992) has some limitations including: (1) the use of a mixed gender sample; (2) th...
Read full article »

High Dose 3,5-Diiodo-L-Thyronine (T2) Has Similar Side Effects as Regular Thyroid Hormones: Natural Thyroid Hormone Production ↓, Myocardial Stress ↑, Heart Weight ↑

Written by | published on
Image
No, the rodents had "only" enlarged hearts, but hairloss is a common side effect of elevated thyroid hormones and could theoretically occur in the long run. You have read about it on the SuppVersity and you've seen it as an ingredient in several recent fat burners... a purportedly 100% save non-suppressive thyroid hormone which goes by the name 3,5-Diiodo-L-Thyronine (T2) . While previous rodent studies highlighted only the beneficial metabolic effects, i.e. increases in fatty acid oxidation and resting energy expenditure, a recent study from the German Institute of Human Nutrition Potsdam-Rehbruecke raises serious concerns about what Wenke Jonas and her colleagues call the "indiscriminate administration of 3,5-T2 as powerful natural hormone for the treatment of hyperlipidemia and pandemic obesity" (Jonas. 2014) - in other words: About using T2 as a weight loss supplement or anti-obesity drug in lean or obese individuals without medical supervision. ...
Read full article »

Stretch-Shortening Cycle Exercise Superior to Eccentric Exercises in the Elderly - Identical Size & Strength Gains, With a Functional Advantage for Stretch Shortening Ex.

Written by | published on
Image
A stretch-shortening cycle (SSC) is an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle - e.g. jump squats. Sacropenia, i.e. the age-related loss of muscle mass is a huge problem in our society. A problem the consequences of which start to surface way before older men and women suffer from serious limitations in their mobility and their ability to master (no longer) ordinary everyday-life tasks. The loss of muscle mass is after all associated with an ever-increasing risk of metabolic syndrome, i.e. obesity, diabetes, high blood lipids, etc. (Baumgartner. 2004; Kim. 2011) - in both, young and old individuals, as well. In contrast to many pharma-funded which spends millions of dollar on "promising new drugs" (that's what they say) to solve the problem. Learn more about building muscle at www.suppversity.com Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & ...
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.