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Phosphorus, the Magic Bullet For Fat Loss and Against the YoYo-Effect? P. Restores Thermogenesis, Enhances Satiety

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This is not the first study to suggest that as little as 12.5% of the suggested upper limit for phosphorus can make a big difference when it comes to weight loss and the ease of weight loss when you battle reduced diet-induced thermogenesis & increased appetite. I guess those of you who have been reading every SuppVersity  article will remember my January article "Phosphorus, an Anti-Obesity Agent? 3x375 mg With Each Meal Strip Almost 4 cm Off Obese Waists in Only 12 Weeks" ( re-read it ). You liked that one? Well, I guess you will also like the fact that the evidence that there's some use in phosphorus supplements is accumulating. Recently, scientists from the  Lebanese American University  in Beirut, Lebanon (Bassil. 2016), have observed that "P supplementation recovers the blunted diet-induced thermogenesis in overweight and obese subjects and enhances their postprandial satiety" (Bassil. 2016). Phosphates have also been touted as buffer for athl...
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GVT -- Too Much Volume!? Only Trunk / Legs, and Triceps, not Pecs, Biceps or Back Benefit from Doing 10 vs. 5 Sets

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Bad news, bros. The biceps suffers when you increase your volume. Your legs, however, need extra hammering. German Volume Training (GVT) , or the "10 sets method", has been used for decades by weightlifters to increase muscle mass. I've used it before and I guess many of you will have tried this allegedly tried and proven method, as well. "Allegedly proven"? Yes, you read me right. In spite of the fact that it has been around for decades, Amirthalingam et al., the authors of a soon-to-be-published paper in the Journal of Strength & Conditioning Research claim that, "to date, no study has directly examined the training adaptations following GVT" (Amirthalingam. 2016). The purpose of Amirthalingam's latest study was thus to investigate the effect of a modified GVT intervention on muscular hypertrophy and strength. Looking for more cutting edge exercise and supplementation science? Vitargo, Red Bull, Creatine & More | ISSN'15 #...
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Meta-Analysis: Could Energy Drinks be All About Taurine? Taurine, not Caffeine Predicts Performance Enhancement

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While almost all energy drinks appear to have it, the evidence that taurine adds to the effects of caffeine has hitherto been unconvincing. Does this change with the latest study by a group of researchers from Brazil and Spain? Energy drinks (ED) are all about caffeine, right? I have to admit. If you had asked me before I've read the latest study from the Londrina State University in Brazil and the Camilo José Cela University in Spain, I would have answered this question in the affirmative. I mean, come on... the strange add-ons the producers mix into their drinks have but one purpose: distinguish drink X from drink Y and, even more importantly, the healthier competition of plain coffee. The fact that Souza, et al. observed in their latest meta-analysis that "a signifcant association between taurine dosage (mg) and performance (slope = 0.0001; p = 0.04), but not between caffeine dosage (mg) and performance (slope = 0.0009; p = 0.21)," caught my attention. You can...
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Panaxatriol - Ginseng Constituent Has Protein-Anabolic Effects When It's Administered After Resistance Training

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Warning: It's too early to stockpile ginseng or ginseng capsules, yet... the independent jury is still out there. Ginseng is not exactly the agent you will think about when you hear the word "natural anabolic". And in fact, previous studies using whole ginseng or extracts that were usually standardized for ginsenosides shown to help with dementia in athletes were not exactly encouraging. Against that background, I have to warn you right away (I will repeat my warning in the conclusion) that you should not rush to the next best supermarket or supplement store to get a bag of ginseng roots or pills. Why's that? Well, you cannot be sure that they contain enough of Panaxatriol, which is the active ginseng saponoid that worked the muscle building magic in the latest sponsored proof-of-concept study from Japan. A rodent study (another reason not to literally buy into the hype, yet), yes, albeit one with results I consider worth reporting... if nothing else, because...
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DMAA / OxyElitePro - The Good, the Bad and the Downright Ugly - More Powerful (+180% Perf.) Than You'd Think, but ...

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Back in the day, when the original Oxy-ELITE Pro was pulled from the market, people paid crazy amounts of money for the bottles that were left on Ebay - a big mistake! Not because it would fry your liver, but rather because it's ' stim ' effects will - just as those of other DMAA products - turn against you, w/ chronic use.  You may (rightly) be asking yourselves, why I am addressing an (albeit famous) supplement that is no longer on the market in 2016 blog post. Well, the answer is simple. I still see people whining about how "awesome" this product was all over the web. People who wish that DMAA and OxyElitePro would come back and people who would be willing to spend at least 5x the original price for the few (long expired) bottles that appear to be traded on the black market. It's those people I want to advice: Even if you ascribe the liver damage as the result of stupid overdosing and acknowledge that other products appear to be far worse (García-Cort...
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