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Accuracy of Calculated Metabolic Rate in Athletes: Best and Worst Equations are +3% to -17% Off Measured RMR | Plus: Spreadsheet to Calculate Your RMR With Each Equation

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Wouldn't it be cool if you could simply plug your computer into a USB-slot at the back of your head to read out your energy status...? Ah, no, it wouldn't! It's already scary enough how much Fitbit, Garmin, and co know about us. This is by no means the only problem with metabolic research, these days, but it's one that's really getting on my (and probably also your) nerves. It's all about the sick and obese. It is thus no wonder that you will easily find papers that assess how the Nelson, Mifflin, Harris-Benedict and other equations that are commonly used are off wrt the real energy requirements of the average obese type II diabetic. What you'll be hard-pressed to find, though, is data on their accuracy in athletes. I have addressed this issue before, but with the publication of a recent paper in the  Journal of Strength and Conditioning Research  there's now more data available than from all the previous studies I've seen. The effect of lean...
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Putting the Artificial Sweetener Analysis into Context by Focusing on the Experimental Data in the Meta-Analysis

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If you seriously believe that Classic Coke was healthier than Diet Coke or Coke Zero, you cannot be helped, anyway. If you agree that's bullshit, you may want to read the rest of this article to learn what RCTs say about artificial sweeteners. If we disregard the "associations" in the notoriously unreliable observational studies and focus solely on the randomized trials that are involved in the latest meta-analysis of the health effects of artificial sweeteners, even the scientists' own conclusion doesn't support what the "press release copy+paste" articles at ScienceDaily & Co seem to suggest to the average reader who will ignore the important difference between association and causation and understand that artificial sweeteners cause "weight gain and increased risk of obesity, diabetes, high blood pressure and heart disease, ..." when he skims (often just parts of) articles like the one ScienceDaily published on July 17, 2017. You ...
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Less Frequent Meals and Eating Most Calories Early in the Day May Prevent Body Fat from Accumulating Over Years

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Epidemiologists created the myth of obesity preventing, weight loss promoting effects of increases in meal frequency. Experimental scientists have yet not been able to convince the public that this is bogus... so, studies like Kahleova e al. (2017) may be 'observational bogus', but could actually be more likely to facilitate change than even the best RCTs. As a SuppVersity  reader you know that the commonly heard advice to eat 5-6 smaller vs. 3 larger meals in order to "stoke the metabolic fire" is bullshit ("No Advantage of 6 Meals While Dieting" | read ; "Many Small Meals Suck! Especially For Diabetics" | read ). Unfortunately, the mainstream media has not caught up to this insight... ... at least not until now. Now you're rightly asking yourselves why this would change, right? Well, you know how mainstream science reporting is obsessed with the impressive number of study participants in often practically worthless epidemiological studi...
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Protein - 0.8g/kg Insufficient for Female Athletes, Too. Plus: Revised RDA is 1.71-2.2 g/kg/d Depending on Sport & Sex

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With average daily protein intakes of only 90±24 g (Gillen 2017), many female athletes are probably missing the sweet spot of ~1.7g/kg/d. I guess I am preaching to the choir when I write that the recommended daily allowance (the magical "RDA") for protein is laughable; the number of studies which show that an increased protein intake will have beneficial metabolic effects is increasing by the day; the subjects of these studies are men and women, kids, teens, tweens, adults, and grandparents, perfectly healthy or sick, lean or fat... and in all of these increasing the protein intake to ~2x the RDA of 0.8g/kg has been found to be associated with significant beneficial effects on body composition and/or health in the majority of the studies ( learn more ). High-protein diets are much safer than some 'experts' say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! 2017 Evidence for Protein Timing Satiety: ...
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Capsaicin - 'Hot' New Ergogenic With Profound Metabolic and Health Benefits!? Recent Study + Older Data Reviewed

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Red peppers - too hot for you? CH-19 Sweet is non-pungent pepper w/ similar metabolic effects ( Ohnuki 2001a ) You will probably have encountered capsaicin in one or another kitchen-sink supplement in the past. Probably without knowing if and how much it contributed to the fat loss and/or performance effects of said product. I promise: After reading this extended review of a recent study by de Freitas, Cholewa, Freire et al. (2017) your perspective on this "ah, it also contains ... wtf" ingredient may change significantly. Why's that? Well, next to previously cited, latest and greatest research on the ergogenic effects  of capsaicin, there's also a bunch of quite exciting papers on its ability to help you lose body fat  and promote your metabolic and overall health . Learn more about alleged and true fat burner at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? DMAA (Jack3D) - The Good, the Bad & the Evil How 'Harmless' are T...
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