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SUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideus COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS The good news, however, is that the subjects who were recruited by articles in local media in the region of Düsseldorf, Germany, were mostly overweight, not obese (BMIs of ≥27 kg/m²) came from various age-groups (18–69 years old) and - this is important - were regular coffee consumers (at least 3 cups/day), just like you (?).With them being weight stable and free of any acute of chronic TWO DAYS A WEEK HIGH PROTEIN, LOW CARB FAST CUTS >10% OF "Feast for five, fast for two days! Do this for four months and shed 10% of your fat weight!" Sounds great, right? But it is not too good to be true. Done right this "intermittent fasting alternative" does actually work quite well. Read today's SuppVersity article and find out why it may still not be suitable for everyone and how all this relates to low-carbing and still not being able to "eatSUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideus COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS The good news, however, is that the subjects who were recruited by articles in local media in the region of Düsseldorf, Germany, were mostly overweight, not obese (BMIs of ≥27 kg/m²) came from various age-groups (18–69 years old) and - this is important - were regular coffee consumers (at least 3 cups/day), just like you (?).With them being weight stable and free of any acute of chronic TWO DAYS A WEEK HIGH PROTEIN, LOW CARB FAST CUTS >10% OF "Feast for five, fast for two days! Do this for four months and shed 10% of your fat weight!" Sounds great, right? But it is not too good to be true. Done right this "intermittent fasting alternative" does actually work quite well. Read today's SuppVersity article and find out why it may still not be suitable for everyone and how all this relates to low-carbing and still not being able to "eat COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS The good news, however, is that the subjects who were recruited by articles in local media in the region of Düsseldorf, Germany, were mostly overweight, not obese (BMIs of ≥27 kg/m²) came from various age-groups (18–69 years old) and - this is important - were regular coffee consumers (at least 3 cups/day), just like you (?).With them being weight stable and free of any acute of chronic REDUCED EXERTION HIGH INTENSITY TRAINING Note: If you have not read my previous blogposts on HIIT, you may have missed the information that interval training (not necessarily at the maximal intensity, though) is suitable for everyone - even heart disease patients (cf. Interval, not Steady State Aerobics is the Way to Go - Even for Patients with Myocardial Infarctions!This has been confirmed only recently by Neil A. Smart et al. who SPORE-FORMING PROBIOTICS With their extra long shelf-life, their heat and pH-resistance and their various scientifically proven effects that range from general over intestinal health benefits to athletic performance, muscle damage and recovery, spore-forming bacteria such as Bacillus Coagulans may in fact be the "better Probiotics" A RELAXING, CORTISOL REDUCING, TESTOSTERONE MANIPULATING I am starting to think that I may have totally underestimated Roiboos tea I mean, tea without my beloved caffeine? That cannot be good for anything, can it? Well, it looks like it can! After a couple of database searches, I did eventually have to realize that the most recent study by Schloms et al. is only the tip of an ice-, or rather "paper-berg" discussing various beneficial healthVITAMIN A, D, E & K
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all SULFORAPHANE FROM CRUCIFEROUS VEGETABLES BLOCKS MYOSTATIN Sulforophane protects muscle against exercise induced damage: Although pertinent studies on the myostatin inhibiting effects of sulforophane outside of the petri dish have yet to be conducted, a rodent study from 2009 did already observe another, likely related effect of sulforophane supplementation in intact animals.Administered at dose of 25mg/kg (human equivalent: 4mg/kg ~ 300-400mg for an RHABDO & LIVER FAILURE OR JUST AN INTENSE LEG-WORKOUT "Are you juicing?" If your doctor wants to call the ambulance, when he takes a look at your lab report or asks you about taking steroids, this article is for him. In today's article at its follow-up next week he can learn that what he sees is neither rhabdomyolysis nor a fulminant liver failure. The thing(s) he sees could simple be consequences of INTENSE training. WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the HIT YOUR SATELLITE CELLS TO INCREASE YOUR GAINS! ONLY HIGH In the course of the 10-week study period the rats were exercised five times a week on one of those funky rodent treadmills. What's funny is that despite the fact that, as the scientists say, "lectrical shocks were used sparingly to motivate the animals to run", two of the critters in the high intensity groups refused to do their workouts, which reminds me of what Dr. Layne Norton had to STUDY SAYS: PROHORMONE "1-ANDRO" WORKS, BUT IT'S BAD FOR Published ahead of print in the Journal of Applied Physiology is a paper on the ergogenic and healht effects of 3b-hydroxy-5a-androst-1-en-17-one aka 1-ANDRO.According to Jorge Granadosm, Trevor L. Gillum, Kevin M. Christmas, and Matthew R. Kuennen, the authors of the said paper, this is the first official evaluation of the viability of prohormone supplements ever since theAnabolic Steroid
SUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS The good news, however, is that the subjects who were recruited by articles in local media in the region of Düsseldorf, Germany, were mostly overweight, not obese (BMIs of ≥27 kg/m²) came from various age-groups (18–69 years old) and - this is important - were regular coffee consumers (at least 3 cups/day), just like you (?).With them being weight stable and free of any acute of chronic SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideus LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THE Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone VIBRATION TRAINING SHAKES AWAY YOUR LIVER FAT In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals. WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested theSUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS The good news, however, is that the subjects who were recruited by articles in local media in the region of Düsseldorf, Germany, were mostly overweight, not obese (BMIs of ≥27 kg/m²) came from various age-groups (18–69 years old) and - this is important - were regular coffee consumers (at least 3 cups/day), just like you (?).With them being weight stable and free of any acute of chronic SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideus LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THE Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone VIBRATION TRAINING SHAKES AWAY YOUR LIVER FAT In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals. WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the REDUCED EXERTION HIGH INTENSITY TRAINING Note: If you have not read my previous blogposts on HIIT, you may have missed the information that interval training (not necessarily at the maximal intensity, though) is suitable for everyone - even heart disease patients (cf. Interval, not Steady State Aerobics is the Way to Go - Even for Patients with Myocardial Infarctions!This has been confirmed only recently by Neil A. Smart et al. who A RELAXING, CORTISOL REDUCING, TESTOSTERONE MANIPULATING I am starting to think that I may have totally underestimated Roiboos tea I mean, tea without my beloved caffeine? That cannot be good for anything, can it? Well, it looks like it can! After a couple of database searches, I did eventually have to realize that the most recent study by Schloms et al. is only the tip of an ice-, or rather "paper-berg" discussing various beneficial healthVITAMIN A, D, E & K
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all RHABDO & LIVER FAILURE OR JUST AN INTENSE LEG-WORKOUT CK - creatine kinase; LD - lactate dehydrogenase; Myoglobin - iron- and oxygen-binding protein; Instead of tackling them alphabetically, we will start with "C" as in "creatine kinase", because this muscle enzyme, every SuppVersity reader knows as a frequently used, but pretty unreliable indicator of muscle damage is - at least in my experience - the #1 reason you may receive an overanxious ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. SPORE-FORMING PROBIOTICS With their extra long shelf-life, their heat and pH-resistance and their various scientifically proven effects that range from general over intestinal health benefits to athletic performance, muscle damage and recovery, spore-forming bacteria such as Bacillus Coagulans may in fact be the "better Probiotics" STUDY SAYS: PROHORMONE "1-ANDRO" WORKS, BUT IT'S BAD FOR Published ahead of print in the Journal of Applied Physiology is a paper on the ergogenic and healht effects of 3b-hydroxy-5a-androst-1-en-17-one aka 1-ANDRO.According to Jorge Granadosm, Trevor L. Gillum, Kevin M. Christmas, and Matthew R. Kuennen, the authors of the said paper, this is the first official evaluation of the viability of prohormone supplements ever since theAnabolic Steroid
HIGH FISH OIL DIET N3-OXIDATION FAT CELL 'AGING', PLUS A new study shows that a diet that's abundant in omega-3 fatty acids (DHA, EPA > 50% of total fat) my put your fat cells at risk of neurological and structural damage turns out, this effect is either due to rancid fish oil or the endogenous oxidation of the N3s in your body. What sounds crazily dangerous and problematic does yet become less shocking with a good dozen of studies to WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the BRAZIL NUTS & SELENIUM: ARE YOU NUTS IF YOU HAVE MORE THAN "Isn't it dangerous to consume Brazil nuts on a regular basis?" This is probably one of the most common questions I have been getting in relation to posts about selenium. In fact, the issue of selenosis (=toxically high selenium levels) from the intake of brazil nuts resurfaced only a couple of days ago in the comment area of one of the blogposts and since I am a lazy bast*** and unwilling toSUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS Dark, medium or light roast - this is more than just a question of taste! The significant effect of roasting on the phenol-composition of coffee and the consequent health effects are often overlooked. Here's an overview of what science has learned about this, recently. SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideus THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
SCIENCE ROUND-UP SECONDS: THE PRO-INSULINOGENIC EFFECT OF If you've listened to yesterday's installment of the science Round-Up your are probably already in the know of the most important facts about the "pro-insulinogenic" effects of sucralose and how it is (a) neither sure what exactly is causing this increase in post-prandial insulin release, nor (b) whether this is the "bad thing" conventional wisdom would dictate it is.VITAMIN A, D, E & K
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all BUILDING THE JACK-OF-ALL-TRAITS LEGS WORKOUT WITH SQUATS Table 1: Training program for all the groups, participants were randomized to groups and trained 3x/week for 7 consecutive weeks; velocities are given in m/s for the concentric phases of the full squat equaling 1 m/s = 60% 1RM, 0.9 m/s = 67%, 0.8 m/s = 74%, 0.7 m/s = 80%, 0.6 m/s = 86%; full-squat means thighs to the ground, while squats are done until 60°; LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THE Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone STUDY SAYS: PROHORMONE "1-ANDRO" WORKS, BUT IT'S BAD FOR Published ahead of print in the Journal of Applied Physiology is a paper on the ergogenic and healht effects of 3b-hydroxy-5a-androst-1-en-17-one aka 1-ANDRO.According to Jorge Granadosm, Trevor L. Gillum, Kevin M. Christmas, and Matthew R. Kuennen, the authors of the said paper, this is the first official evaluation of the viability of prohormone supplements ever since theAnabolic Steroid
SUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS Dark, medium or light roast - this is more than just a question of taste! The significant effect of roasting on the phenol-composition of coffee and the consequent health effects are often overlooked. Here's an overview of what science has learned about this, recently. SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideus THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
SCIENCE ROUND-UP SECONDS: THE PRO-INSULINOGENIC EFFECT OF If you've listened to yesterday's installment of the science Round-Up your are probably already in the know of the most important facts about the "pro-insulinogenic" effects of sucralose and how it is (a) neither sure what exactly is causing this increase in post-prandial insulin release, nor (b) whether this is the "bad thing" conventional wisdom would dictate it is.VITAMIN A, D, E & K
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all BUILDING THE JACK-OF-ALL-TRAITS LEGS WORKOUT WITH SQUATS Table 1: Training program for all the groups, participants were randomized to groups and trained 3x/week for 7 consecutive weeks; velocities are given in m/s for the concentric phases of the full squat equaling 1 m/s = 60% 1RM, 0.9 m/s = 67%, 0.8 m/s = 74%, 0.7 m/s = 80%, 0.6 m/s = 86%; full-squat means thighs to the ground, while squats are done until 60°; LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THE Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone STUDY SAYS: PROHORMONE "1-ANDRO" WORKS, BUT IT'S BAD FOR Published ahead of print in the Journal of Applied Physiology is a paper on the ergogenic and healht effects of 3b-hydroxy-5a-androst-1-en-17-one aka 1-ANDRO.According to Jorge Granadosm, Trevor L. Gillum, Kevin M. Christmas, and Matthew R. Kuennen, the authors of the said paper, this is the first official evaluation of the viability of prohormone supplements ever since theAnabolic Steroid
VITAMIN A, D, E & K
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all A RELAXING, CORTISOL REDUCING, TESTOSTERONE MANIPULATING I am starting to think that I may have totally underestimated Roiboos tea I mean, tea without my beloved caffeine? That cannot be good for anything, can it? Well, it looks like it can! After a couple of database searches, I did eventually have to realize that the most recent study by Schloms et al. is only the tip of an ice-, or rather "paper-berg" discussing various beneficial health MELATONIN THE ANABOLIC ON-SWITCH!? IS SUPPLEMENTATION In view of the importance of "controlled inflammation" in the context of muscle damage, repair and supercompensation (learn more in the Intermittent Thoughts on Muscle Building, spec. this episode), the goal should thus be to (a) lower the inflammatory load to a level that allows the aging body to cope with it and (b) improve your body's ability to cope with a certain (yet to be determined RHABDO & LIVER FAILURE OR JUST AN INTENSE LEG-WORKOUT "Are you juicing?" If your doctor wants to call the ambulance, when he takes a look at your lab report or asks you about taking steroids, this article is for him. In today's article at its follow-up next week he can learn that what he sees is neither rhabdomyolysis nor a fulminant liver failure. The thing(s) he sees could simple be consequences of INTENSE training. KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals. WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. HIT YOUR SATELLITE CELLS TO INCREASE YOUR GAINS! ONLY HIGH In the course of the 10-week study period the rats were exercised five times a week on one of those funky rodent treadmills. What's funny is that despite the fact that, as the scientists say, "lectrical shocks were used sparingly to motivate the animals to run", two of the critters in the high intensity groups refused to do their workouts, which reminds me of what Dr. Layne Norton had to VIBRATION TRAINING SHAKES AWAY YOUR LIVER FAT In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach ASK DR. ANDRO: ARE THERE NO CHANGES IN THE NEW N.O.-XPLODE Question Dr. Andro: What the is BSN trying to scam costumers?At first sight the labels of the old and the new Advanced Strength version of N.O.-Xplode seem to be absolutely identical. Answer Dr. Andro: I am usually not soliloquizing, but in this case I thought that many of you may have had the same thought, when they spotted the new(?)BSN N.O-Xplode 2.0 - Advanced Strength in the "newSUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS The good news, however, is that the subjects who were recruited by articles in local media in the region of Düsseldorf, Germany, were mostly overweight, not obese (BMIs of ≥27 kg/m²) came from various age-groups (18–69 years old) and - this is important - were regular coffee consumers (at least 3 cups/day), just like you (?).With them being weight stable and free of any acute of chronic SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideus ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. VIBRATION TRAINING SHAKES AWAY YOUR LIVER FAT In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THE Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals.SUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS The good news, however, is that the subjects who were recruited by articles in local media in the region of Düsseldorf, Germany, were mostly overweight, not obese (BMIs of ≥27 kg/m²) came from various age-groups (18–69 years old) and - this is important - were regular coffee consumers (at least 3 cups/day), just like you (?).With them being weight stable and free of any acute of chronic SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideus ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. VIBRATION TRAINING SHAKES AWAY YOUR LIVER FAT In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THE Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals. COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS The good news, however, is that the subjects who were recruited by articles in local media in the region of Düsseldorf, Germany, were mostly overweight, not obese (BMIs of ≥27 kg/m²) came from various age-groups (18–69 years old) and - this is important - were regular coffee consumers (at least 3 cups/day), just like you (?).With them being weight stable and free of any acute of chronicVITAMIN A, D, E & K
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all REDUCED EXERTION HIGH INTENSITY TRAINING Note: If you have not read my previous blogposts on HIIT, you may have missed the information that interval training (not necessarily at the maximal intensity, though) is suitable for everyone - even heart disease patients (cf. Interval, not Steady State Aerobics is the Way to Go - Even for Patients with Myocardial Infarctions!This has been confirmed only recently by Neil A. Smart et al. who ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. SPORE-FORMING PROBIOTICS The most commonly available alternative that will guarantee both, i.e. a long shelf-life and successful transit of the intestinal pH barrier is "Bacillus coagulans", a gram-positive, spore-forming, microaerophilic, lactic-acid producing bacillus that is not - by definition - part of the Lactobacillus genus; and that despite the fact that it is still often falsely referred to and even labelled SUPPVERSITY EMG SERIES Note: If you are missing a specific list for the caput mediale, i.e. the medial head of the triceps, I suggest you have another look at the triceps anatomy in image 2.Situated right beneath the caput laterale, the EMG activity of the caput mediale will inevitable be recorded, as well, when you place one of the EMG electrodes on the skin right abovethe caput laterale.
BLOOD FLOW RESTRICTED LISS, BUT NOT HIIT, WILL BOOST To this ends, the researchers recruited thirty-seven recreationally active (but not endurance trained) subjects (23.8 ± 4 years; 171.7 ± 9.5 cm; 70 ± 11 kg) who were then assigned to one of four groups: low-intensity interval training with (BFR, n = 10) or without (LOW, n = 7) blood flow restriction, high-intensity interval training (HIT, n = 10), and combined HIT and BFR (BFR + HIT, n = 10 STUDY SAYS: PROHORMONE "1-ANDRO" WORKS, BUT IT'S BAD FOR Published ahead of print in the Journal of Applied Physiology is a paper on the ergogenic and healht effects of 3b-hydroxy-5a-androst-1-en-17-one aka 1-ANDRO.According to Jorge Granadosm, Trevor L. Gillum, Kevin M. Christmas, and Matthew R. Kuennen, the authors of the said paper, this is the first official evaluation of the viability of prohormone supplements ever since theAnabolic Steroid
COLOSTRUM MAINTAINS TESTOSTERONE, CORTISOL AND HEART RATE Finally, the evidence we have all been waiting for: Colostrum is superior to whey! Really? Well I guess you will have to read the complete article to learn how it affects the natural rhythmicity of testosterone and cortisol, while increasing heart rate recovery, a COMMERCIALLY AVAILABLE TEAS "NOT SUITABLE FOR HUMAN The headline may sound as if it was taken right from a tabloid. Contrary to to the average news, the statement that some of the commercially available teas are not suitable for human consumption is yet based on the results of a recent paper in the Journal of Toxicology. The corresponding study was in fact able to show that some commercially available teas contain so much aluminum, arsenicSUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideus COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS Dark, medium or light roast - this is more than just a question of taste! The significant effect of roasting on the phenol-composition of coffee and the consequent health effects are often overlooked. Here's an overview of what science has learned about this, recently. THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
SCIENCE ROUND-UP SECONDS: THE PRO-INSULINOGENIC EFFECT OF If you've listened to yesterday's installment of the science Round-Up your are probably already in the know of the most important facts about the "pro-insulinogenic" effects of sucralose and how it is (a) neither sure what exactly is causing this increase in post-prandial insulin release, nor (b) whether this is the "bad thing" conventional wisdom would dictate it is.VITAMIN A, D, E & K
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THE Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals.SUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideus COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS Dark, medium or light roast - this is more than just a question of taste! The significant effect of roasting on the phenol-composition of coffee and the consequent health effects are often overlooked. Here's an overview of what science has learned about this, recently. THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
SCIENCE ROUND-UP SECONDS: THE PRO-INSULINOGENIC EFFECT OF If you've listened to yesterday's installment of the science Round-Up your are probably already in the know of the most important facts about the "pro-insulinogenic" effects of sucralose and how it is (a) neither sure what exactly is causing this increase in post-prandial insulin release, nor (b) whether this is the "bad thing" conventional wisdom would dictate it is.VITAMIN A, D, E & K
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THE Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals. STUDY SAYS: PROHORMONE "1-ANDRO" WORKS, BUT IT'S BAD FOR Published ahead of print in the Journal of Applied Physiology is a paper on the ergogenic and healht effects of 3b-hydroxy-5a-androst-1-en-17-one aka 1-ANDRO.According to Jorge Granadosm, Trevor L. Gillum, Kevin M. Christmas, and Matthew R. Kuennen, the authors of the said paper, this is the first official evaluation of the viability of prohormone supplements ever since theAnabolic Steroid
RHABDO & LIVER FAILURE OR JUST AN INTENSE LEG-WORKOUT CK - creatine kinase; LD - lactate dehydrogenase; Myoglobin - iron- and oxygen-binding protein; Instead of tackling them alphabetically, we will start with "C" as in "creatine kinase", because this muscle enzyme, every SuppVersity reader knows as a frequently used, but pretty unreliable indicator of muscle damage is - at least in my experience - the #1 reason you may receive an overanxious MELATONIN THE ANABOLIC ON-SWITCH!? IS SUPPLEMENTATION In view of the importance of "controlled inflammation" in the context of muscle damage, repair and supercompensation (learn more in the Intermittent Thoughts on Muscle Building, spec. this episode), the goal should thus be to (a) lower the inflammatory load to a level that allows the aging body to cope with it and (b) improve your body's ability to cope with a certain (yet to be determined SUPPVERSITY EMG SERIES Notice the interpersonal variety in exercise effectiveness for the Butterfly Machine and the Dumbbell Bench Press.While the mean EMG activation was higher for the Butterfly, the average rank, indicative of how beneficial the exercise is compared to other SUPPVERSITY EMG SERIES Note: If you are missing a specific list for the caput mediale, i.e. the medial head of the triceps, I suggest you have another look at the triceps anatomy in image 2.Situated right beneath the caput laterale, the EMG activity of the caput mediale will inevitable be recorded, as well, when you place one of the EMG electrodes on the skin right abovethe caput laterale.
VIBRATION TRAINING SHAKES AWAY YOUR LIVER FAT In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals. ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the LOW VS. HIGH LOAD RESISTANCE TRAINING So how can low load training build muscle? While it has long been shown that low(er) reps and higher weight are superior when it comes to building maximal strength and despite the fact that strength is an important prerequisite to induce the overload that's required to trigger adaptational changes in the form of skeletal muscle growth in response to resistance training, it is by no meansSUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideusWHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS Dark, medium or light roast - this is more than just a question of taste! The significant effect of roasting on the phenol-composition of coffee and the consequent health effects are often overlooked. Here's an overview of what science has learned about this, recently. THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
VIBRATION TRAINING SHAKES AWAY YOUR LIVER FAT In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THE Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals.SUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideusWHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS Dark, medium or light roast - this is more than just a question of taste! The significant effect of roasting on the phenol-composition of coffee and the consequent health effects are often overlooked. Here's an overview of what science has learned about this, recently. THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
VIBRATION TRAINING SHAKES AWAY YOUR LIVER FAT In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THE Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEW In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals. COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS The good news, however, is that the subjects who were recruited by articles in local media in the region of Düsseldorf, Germany, were mostly overweight, not obese (BMIs of ≥27 kg/m²) came from various age-groups (18–69 years old) and - this is important - were regular coffee consumers (at least 3 cups/day), just like you (?).With them being weight stable and free of any acute of chronicVITAMIN A, D, E & K
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all SUPPVERSITY EMG SERIES Note: If you are missing a specific list for the caput mediale, i.e. the medial head of the triceps, I suggest you have another look at the triceps anatomy in image 2.Situated right beneath the caput laterale, the EMG activity of the caput mediale will inevitable be recorded, as well, when you place one of the EMG electrodes on the skin right abovethe caput laterale.
ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. REDUCED EXERTION HIGH INTENSITY TRAINING Note: If you have not read my previous blogposts on HIIT, you may have missed the information that interval training (not necessarily at the maximal intensity, though) is suitable for everyone - even heart disease patients (cf. Interval, not Steady State Aerobics is the Way to Go - Even for Patients with Myocardial Infarctions!This has been confirmed only recently by Neil A. Smart et al. who COMMERCIALLY AVAILABLE TEAS "NOT SUITABLE FOR HUMAN The headline may sound as if it was taken right from a tabloid. Contrary to to the average news, the statement that some of the commercially available teas are not suitable for human consumption is yet based on the results of a recent paper in the Journal of Toxicology. The corresponding study was in fact able to show that some commercially available teas contain so much aluminum, arsenic 'NATIVE' WHEY, THE SUPERIOR WHEY? TRANSIENT BENEFITS ON Unlike 'standard' whey, 'native' whey is extracted "directly" from skim milk. That's supposed to give it an #anabolicEdge over 'standard' whey, which is isolated from the watery residue that accrues in the process of cheese making. The latest (and first) comparison of #nativeWhey's longitudinal effects on athletic #performance and #muscleSizeGains, however, suggests that's it's mostly the A RELAXING, CORTISOL REDUCING, TESTOSTERONE MANIPULATING I am starting to think that I may have totally underestimated Roiboos tea I mean, tea without my beloved caffeine? That cannot be good for anything, can it? Well, it looks like it can! After a couple of database searches, I did eventually have to realize that the most recent study by Schloms et al. is only the tip of an ice-, or rather "paper-berg" discussing various beneficial health SPORE-FORMING PROBIOTICS The most commonly available alternative that will guarantee both, i.e. a long shelf-life and successful transit of the intestinal pH barrier is "Bacillus coagulans", a gram-positive, spore-forming, microaerophilic, lactic-acid producing bacillus that is not - by definition - part of the Lactobacillus genus; and that despite the fact that it is still often falsely referred to and even labelled HIGH FISH OIL DIET N3-OXIDATION FAT CELL 'AGING', PLUS A new study shows that a diet that's abundant in omega-3 fatty acids (DHA, EPA > 50% of total fat) my put your fat cells at risk of neurological and structural damage turns out, this effect is either due to rancid fish oil or the endogenous oxidation of the N3s in your body. What sounds crazily dangerous and problematic does yet become less shocking with a good dozen of studies toSUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS Dark, medium or light roast - this is more than just a question of taste! The significant effect of roasting on the phenol-composition of coffee and the consequent health effects are often overlooked. Here's an overview of what science has learned about this, recently. SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideusWHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
A RELAXING, CORTISOL REDUCING, TESTOSTERONE MANIPULATING I am starting to think that I may have totally underestimated Roiboos tea I mean, tea without my beloved caffeine? That cannot be good for anything, can it? Well, it looks like it can! After a couple of database searches, I did eventually have to realize that the most recent study by Schloms et al. is only the tip of an ice-, or rather "paper-berg" discussing various beneficial health VIBRATION TRAINING SHAKES AWAY YOUR LIVER FAT In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THELICORICE ROOT AND ESTROGENLICORICE ROOT TEALICORICE ROOT WIKIPEDIALICORICE ROOT EXTRACT BENEFITSLICORICE ROOT EXTRACT FOR SKINLICORICE ROOT TEA BAGS Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEWDOES MELATONIN LOWER TESTOSTERONE LEVELSMELATONIN AND TESTOSTERONE PRODUCTION In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals.SUPPVERSITY
Review of chlorogenic acid discusses 5-CQA's including neuroprotective, cardiovascular protective, gastrointestinal protective, renoprotective, hepatoprotective, glucose and lipid metabolism regulatory, and anticarcinogenic effects (Lu 2020 | cf. Figure 2). The review is very detailed and honestly rather something for science vs. coffee nerds. This, however, turns out to be itsstrength.
COFFEE - DIFFERENT ROASTS, DIFFERENT HEALTH EFFECTS Dark, medium or light roast - this is more than just a question of taste! The significant effect of roasting on the phenol-composition of coffee and the consequent health effects are often overlooked. Here's an overview of what science has learned about this, recently. SUPPVERSITY EMG SERIES As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: . the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and; the caput breve (short head), which attaches to the processus coacoideusWHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown THREE REASONS WHY YOUR DOCTOR MAY FALSELY BELIEVE YOUR You already know reason #1. The heavily increased creatine kinase (CK) levels I've discussed in a previous article at length may look exactly as if you were about to have a kidney failure. In fact, the CK-levels can be elevated more than 100-fold after an intense workout(Pettersson. 2008).
A RELAXING, CORTISOL REDUCING, TESTOSTERONE MANIPULATING I am starting to think that I may have totally underestimated Roiboos tea I mean, tea without my beloved caffeine? That cannot be good for anything, can it? Well, it looks like it can! After a couple of database searches, I did eventually have to realize that the most recent study by Schloms et al. is only the tip of an ice-, or rather "paper-berg" discussing various beneficial health VIBRATION TRAINING SHAKES AWAY YOUR LIVER FAT In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach LICORICE MORE ESTROGENIC THAN ESTRADIOL: SOME OF THELICORICE ROOT AND ESTROGENLICORICE ROOT TEALICORICE ROOT WIKIPEDIALICORICE ROOT EXTRACT BENEFITSLICORICE ROOT EXTRACT FOR SKINLICORICE ROOT TEA BAGS Image 1: In view of the fact that most confectionary licorice contains no more than ~3% of the roots of the licorice plant, I would rather bother about the tricks the ~74g of carbohydrates (on a 100g base) of this treat may play on your insulin levels than about any potential negative effects the consumption of a few or even a whole bunch of these licorice wheels may have on your testosterone WILL MELATONIN REDUCE YOUR TESTOSTERONE LEVELS? A REVIEWDOES MELATONIN LOWER TESTOSTERONE LEVELSMELATONIN AND TESTOSTERONE PRODUCTION In fact, only a few days ago, researchers from the International Centre for Agricultural Research in the Dry Areas in Jemen published a paper the results of which directly refute the studies some of you have been throwing at me to "prove" that what some kind of guru told you about the effects of melatonin on testosterone was true. In the previously mentioned study, Rekik et al. tested the KETTLEBELL SWINGS AS MUSCLE BUILDERS? INCREASES IN Ok, here is my confession: I hate kettle bell training (probably, because I am a pussy ;-). Now that it's out there and you know my bias, it's about time to take a look at the results of a recent study from the University of North Texas in Denton (Budnar Jr. 2014) that investigated the hitherto unknown hormonal response to kettlebell training among strength and conditioning professionals.WHEN TIMING MATTERS
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown A RELAXING, CORTISOL REDUCING, TESTOSTERONE MANIPULATING I am starting to think that I may have totally underestimated Roiboos tea I mean, tea without my beloved caffeine? That cannot be good for anything, can it? Well, it looks like it can! After a couple of database searches, I did eventually have to realize that the most recent study by Schloms et al. is only the tip of an ice-, or rather "paper-berg" discussing various beneficial health SUPPVERSITY EMG SERIES Note: If you are missing a specific list for the caput mediale, i.e. the medial head of the triceps, I suggest you have another look at the triceps anatomy in image 2.Situated right beneath the caput laterale, the EMG activity of the caput mediale will inevitable be recorded, as well, when you place one of the EMG electrodes on the skin right abovethe caput laterale.
VITAMIN A, D, E & K
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all BUILDING THE JACK-OF-ALL-TRAITS LEGS WORKOUT WITH SQUATS Table 1: Training program for all the groups, participants were randomized to groups and trained 3x/week for 7 consecutive weeks; velocities are given in m/s for the concentric phases of the full squat equaling 1 m/s = 60% 1RM, 0.9 m/s = 67%, 0.8 m/s = 74%, 0.7 m/s = 80%, 0.6 m/s = 86%; full-squat means thighs to the ground, while squats are done until 60°; SCIENCE ROUND-UP SECONDS: THE PRO-INSULINOGENIC EFFECT OF If you've listened to yesterday's installment of the science Round-Up your are probably already in the know of the most important facts about the "pro-insulinogenic" effects of sucralose and how it is (a) neither sure what exactly is causing this increase in post-prandial insulin release, nor (b) whether this is the "bad thing" conventional wisdom would dictate it is. RHABDO & LIVER FAILURE OR JUST AN INTENSE LEG-WORKOUT CK - creatine kinase; LD - lactate dehydrogenase; Myoglobin - iron- and oxygen-binding protein; Instead of tackling them alphabetically, we will start with "C" as in "creatine kinase", because this muscle enzyme, every SuppVersity reader knows as a frequently used, but pretty unreliable indicator of muscle damage is - at least in my experience - the #1 reason you may receive an overanxious ARTICHOKE LEAVES DIABETES NO CHANCE: THISTLE QUALIFIES AS What are the active ingredients in artichoke leaves? Mono- and dicaffeoylquinic acids were the major polyphenolic constituents: The total caffeoylquinic acid (CQA) content was 1.5%, with chlorogenic acid (CGA) being most abundant (0.30%), next to cynarin (0.12%) and several isomerization products of CGA (the sum of which was 0.75%), including neo- and crypto-CGA and dicaffeoylquinic acids. STUDY SAYS: PROHORMONE "1-ANDRO" WORKS, BUT IT'S BAD FOR Published ahead of print in the Journal of Applied Physiology is a paper on the ergogenic and healht effects of 3b-hydroxy-5a-androst-1-en-17-one aka 1-ANDRO.According to Jorge Granadosm, Trevor L. Gillum, Kevin M. Christmas, and Matthew R. Kuennen, the authors of the said paper, this is the first official evaluation of the viability of prohormone supplements ever since theAnabolic Steroid
UP TO 180% INCREASE IN TESTOSTERONE W/ TAURINE? ANDROGEN After yesterday's allegedly pretty complicated post on the fallacious ups and downs in body weight from repetitive dieting and episodes of overeating, I decided it was about time to readdress one of your all-time favorites: supplemental testosterone boosting.Instead of the next best herb from the Brazilian jungle that has a "history as a potent aphrodisiac in traditional medice" or the shrub SUPPVERSITY - NUTRITION AND EXERCISE SCIENCE FOR EVERYONE Where BRO- and PRO-Science Unite in the Spirit of True WisdomPERSONAL AIM(S):
* Home
* Stay Healthy
* Boost Athletic Performance* Build Muscle
* Lose Fat
* Eat Healthier
SUNDAY, FEBRUARY 23, 2020 'SPIKING' (NOT REPLACING) SUBOPTIMAL AMOUNTS OF #WHEY WITH #EAAS YIELDS INCREASE IN NET PROTEIN BALANCE, YET NOT(!) PROTEIN SYNTHESIS IN MUSCLE - ACUTE RESPONSE STUDY You will probably have read about the results of this recent study from the University of _Arkansas for Medical Sciences_ elsewhere already - hopefully in an article that applied the same rigorous scrutiny as this one. "Wait: EAAs are better than whey?" If that's your overgeneralized and essentially wrong (there was no comparison of EAA vs. Whey, but one of EAA+whey vs. whey 😎) take-home message from the abstract of a recent study in the _Journal of the International Society of Sports Nutrition_ you may have recently read about on Facebook, you better read the rest of today's SuppVersity article on Park's paper, of which I would like to point out that the authors come to a very different, accurate, and more nuanced conclusion, that reads as follows: > "that a composition of a balanced EAA formulation combined with whey > protein is highly anabolic as compared to a whey protein-based > recovery product, and that the response is dose-dependent" (Park> 2020
> ).
Ok, that's correct and nuanced, but we should be more specific with respect to the real-world implications, and more nuanced when it comes to describing and reflecting on the methodology. A classic _SuppVersity 'On the Other Hand' (Carl Lanore ) _if you will; and an article that may help you answer the question: "Do I have to add EAAs to every meal?" STUDY AT HAND COULD BE RELEVANT FOR FASTED CARDIO(W/OUT
PROPER MEAL THEREAFTER) HERE'S MORE: +50% 24hFat Ox. W/ Fasted Cardio Fat Ox. Beyond Fasted Cardio AM, PM or AM+PM Cardio? Fasted Cardio no Magic Bullet! Burn More Ener-gy Non-Fasted Health Benefits of Fasted Cardio As you may already have learned from the abstract, the scientists have "determined the acute response of protein kinetics to one or two servings (6.3 g and 12.6 g) of a proprietary composition containing free-form essential amino acids (EAA) (3.2 g EAA per serving) and whey protein (2.4 g per serving), as well as the response to consumption of a popular whey-based protein supplement (Gatorade Recover) (17 g; 12.6 g protein)" (Park 2020).
WE'RE TALKING ABOUT AN OVERALL LOW(ISH) IF NOT CLEARLY INSUFFICIENTAMOUNT OF PROTEIN
Those < 13g of protein are insufficient - at least, if maximal skeletal muscle protein synthesis is the goal which has been shown to saturate (#ceilingEffect | see 1st infobox) at >20-25g in healthy, young (early to mid-twenties) male and female subjects as they participated in the study at hand. Figure 1: Previous studies such as Churward-Venne et al (2014)show that
extra leucine (low: 2.25g; high: 4.25g) can boost the protein synthetic effects of insufficiently low amounts of whey (6g) dose-dependently to what you'd see w/ 25g of whey (required addition of 4.25g of leucine). Moreover, 15g of EAA administered to elderly subjects were found to surpass the anabolic effects of 15g of whey in an often-cited study by Paddon Jones, et al. (2006).
In this regards, the study at hand is neither the only nor the first study to suggest that 'spiking' a suboptimal amount of whey protein with BCAAs (especially leucine) or EAAs can further promote the postprandial increase in post-prandial (=after a meal) protein synthesis. In that, the studies by Churchward-Venne where 6g of whey +4.25g of leucine mirrored the effects of 25g of whey (see _Figure 1, left_) and Paddon Jones' study which directly compared 15g of EAAs to whey (see _Figure 1, right_) are yet only the most positive examples of an overall rather heterogenous research (e.g. no leucine effect inTipton 2009
), which
suggests that any benefits of EAAs and/or additional leucine begin to vanish when the amount of whey that's used as a comparison passes the 20-25g threshold (in the elderly 30-40g may be necessary). WHAT'S A CEILING EFFECT? At lower protein intakes, there's a clear "more helps more"-effect for each additional gram of protein. When the serving size increases beyond 20-30g (sex-, age-, exercise-, weight-, type-, , and diet-dependent), however, 'more does no longer help more', the measurable fractional protein synthesis rates max out and the superfluous protein is used as an energy substrate, instead of being incorporated into the muscle cells. Learn more about the protein requirements of athletes in the ISSN Position Stand(free
full-text!). One thing that Park et al. rightly highlight in the introduction of their paper is the fact that the putative effects of (extra) EAAs cannot be equated to the amount of leucine in the added free-form amino acids. The previously cited study by Churchward-Wenne, for example, administered leucine alongside the two other BCAAs, isoleucine and valine, and combined them with the non-essential amino acids alanine and glycine (note: the content of the NEAAs is relatively low in regular whey protein). And in fact, the Churward-Wenne study is one of several examples that would support the notion that you want to spike a specific (low) amount of protein with amino acids (especially the EAAs) this type of protein is naturally low in. Accordingly, Park et al. formulate a hypothesis in their paper that focuses, on the putative benefits of'#EAA-spiking':
>
>
> Table 1: Test product composition (Park 2020> ).
> As you can see it's not the higher leucine content that could > possibly make a difference (wih 20% vs. 24% it's even lower in the > EAA supplement), but what differs profundly is the histidin content > of the treatments, which is more than 3x higher in the added EAAs > trial compared to the Gatorade (whey) trial.>
> "The EAA with the lowest concentration relative to demand will > limit the anabolic response, regardless of the extent of excess of > the other EAA, including leucine. Consequently, maintaining a > balance of EAA that is roughly proportionate to the demand for each > EAA is important. For this reason, the idea of combining a balanced > formulation of all of the EAA with an intact protein is appealing. A > combination of a balanced formulation of EAA and a high-quality > intact protein should provide the beneficial effect of a rapid and > large increase in leucine concentration to activate the protein > synthesis at a molecular level, while also providing sufficient > other EAA to maintain a prolonged availability of all the necessary > precursors for protein synthesis" (Park 2020> ).
That EAAs in general and more specifically the mTOR-activator leucine is not the key to unlock limitless protein synthetic potential has also been confirmed in a recent study by researchers from Brazil and Canada (de Andrade 2020 ) who fed twenty-five, resistance-trained men (27 ± 5 y; 78.4 ± 11.6 kg; 24.8 ± 3.0 kg/m²) 1.8 ± 0.4 g protein·kg/d plus either 2 x 5 g/d of either free leucine (LEU n=12) or alanine (PLA n= 13), while undergoing a supervised 12-week, twice-weekly lower-limb RT program. Their results were not what supplement producers would like to hear: there was no effect of extra leucine ingested on top of an already high protein diet (the regular diet provided 11g of leucine, alone) - _That's the ceiling effect in (real-world vs. lab) action!_ Figure 2: Not what the #snakeOil... ah, amino acid vendors wanted to see - If the baseline protein intake is high (in th study at hand that was 1.8g/kg; with 11g leucine in it), additional free-form leucine doesn't add to the size gains in 12-week study with twenty-five, young, resistance-trained men (de Andrade 2020).
When we're evaluating the significance of the results of the study at hand we do thus have to look at the subjects baseline protein intake _and_ the amount of nitrogen the subjects consumed while keeping in mind that as a single acute response study Park's latest investigation can tell us very little about the practical relevance of the results in terms of #gainz over weeks and months. So, let's see... ACUTE EFFECTS, FASTED SUBJECTS, NO TRAINING, LOW(ISH) AMOUNT OF WHEY... NO WAY THIS STUDY WILL DELIVER DEFINITIVE ANSWERS ABOUT THE USEFULNESS/SUPERIORITY OF EAA > WHEY. To validate their EAA hypothesis, Park et al. used a randomized, two-period, stable isotope infusion protocol that compared the net protein balance in a 4.5 h basal fasted period to the 4 h post-meal period (total 8.5 h) after the ingestion of either... * two doses of the _proprietary free-form EAA/protein study supplement _(6.3 g and 12.6 g | containing a total of 4.284 gleucine), or
* 17.6 g of a product (_Gatorade Recover_) containing 12.6 g of _whey protein,_ of which 24%, i.e. 3,024 g were leucine ...with a >1 week washout period in-between the two isotope infusions and in the absence of exercise (needless to say that the latter could have had significant effects on the results). Figure 3: This figure from the FT suggests a huge effect... an effect that was however measured in response to a single meal, in the absence of training, with suboptimal amounts of whey and in a fasting context where any ceiling effects would disappear (Park 2020)...
judge for yourself how large the real-world relevance of this experimental set-up is 🙄. While this _is _a classic protocol and certainly better than measuring mTOR activity, only, the study design suffers from the previously hinted-at short-comings: Figure 4: This graph can mislead you to believe that adding EAAs to whey would significantly add to its effect; the "*", however, denotes a p<0.05 difference to the fasted state - an inter-treatment difference on the fractional synthesis rates was not observed! * the study investigates only the 4h post-feeding window; hence, it is an _acute phase study _that won't tell us much about the long(er)-term effects of EAA vs. whey on muscle or strength gains; * the subjects _were fasted_, to begin with, and they were not fed anything but the supplement, which eliminates the _ceiling effect_ that people on high(er than RDA | 1.6-1.8g/d) protein diets | see previous remarks on the de Andrade study and the correspondinginfobox;
* the amount of _whey was way below the threshold value of 20-30g _of which previous studies suggest that it is required to maximizeprotein synthesis;
* the subjects _did not train! _If they had trained, the study may have yielded completely different results; * due to its design, the study was unable to account for _additional metabolic, anabolic, and health-relevant effects of whey peptides _as they have been reported by Saito 2008, Athira 2013, or Tsutsumi 2014(read this review
)
have reported - those could become relevant especially in thelong-run.
Also worth mentioning: The data in _Figure 4_, which I grabbed directly from the FT, can easily be misread as 'EAA + Whey = significantly better than whey, alone,' when a significant difference in the amount of protein that was actually pumped into the muscle (vs. other organs/tissues) was not observed. Yep, you read that right! The '*' signifies a significant increase over the fasted state, not one between EAA+whey vs whey, alone 😮. THE SCIENTISTS ARE RIGHT, THOUGH, WHEN THEY CONCLUDE: "THE PRINCIPAL FINDING OF THIS STUDY IS THAT A COMBINATION OF FREE EAA AND WHEY PROTEIN IS HIGHLY ANABOLIC IN HEALTHY YOUNG VOLUNTEERS." This is an appropriate (yet hardly comprehensive) conclusion you may find to be in stark contrast to what you've probably read in some blogs and on industry-funded websites. Again: there was no increase in muscle protein synthesis with either low or high dose EAA + whey compared to whey and the calculated increase in protein efficiency (increase in protein balance + gram of powder) must not be mistaken as an increase in the amount of protein that went into the muscle. EAAS ARE FAST: TOO FAST TO SUSTAIN MUSCLE GROWTH -- Yep, you read that right. As Park et al. admit, they deliberately mixed EAA with whey, instead of using them straight, because the "rapid peak response in plasma EAA", which "is likely a key reason for effectiveness also limits "the total duration of the response", because "just as the concentrations of EAA in the blood rise rapidly, they fall rapidly as well". Hence, "the composition tested in this study contain protein in addition to the EAA to prolong the anabolic response in the time after consumption" - #hearHear. The net protein balance leads us to an essential problem: due to its lack of tissue-specificity the reductions in total body protein breakdown and increases in synthesis must not be equated or used as an indicator of muscle gains. Accordingly, the allegedly _3x and 6x greater gains _Park et al. calculated based on the net protein balance (not muscular FSR) you may have heard people rave about would probably not have manifested in terms of _muscle_ gains - this is, by the way, in line with the paper by Bukhari et al 2015,
which Park et al. claim would have shown that... > "he stimulation of muscle protein synthesis by consumption of > less than 4 g of EAA has been reported to be as great as the > response to consumption of 25 g dose of whey protein" (my emphasis> in Park 2020).
That's de facto not correct, as Bukhari et al. found that - I quote - "both WP and LEAA equally stimulated MPS 0–2 h (P < 0.05), abating thereafter (0–4 h, P > 0.05)" (Bukhari 2017).
I'll leave it up to you to decide if this is a random misunderstanding of the Bukhari study or whether it was done with a purpose... anyway, it adds to the previously outlined caveats and the unmistakable reek of bias. In all fairness, it should be added that the scientists explicitly address the limitation in a paragraph of the discussion, where Park et al. admit that their ... > " results reflect a pooling of the responses of all proteins in > the body, and muscle protein may constitute as little as 25% of the > total rate of whole body protein synthesis in some circumstances. > Because the majority of whole body protein synthesis occurs > elsewhere than the muscle, the rate of whole-body protein synthesis > may not directly correspond to muscle protein FSR in some > circumstances" (my emphasis in Park 2020> ).
And the 'trends' (statistical significance not established) the authors highlight for FSR, i.e. the proxy of the amount of protein that actually ended up in skeletal muscle, may point into the right direction but they are not statistically significant differences that would warrant the conclusion that a _relevant _part of "the gain in net protein balance occurred in the muscle" (Park 2020).
Figure 5: Relative contribution of individual amino acids (in %) to total EAA content of the powders used in the study (my illustration ofTable 2
.
Take a look at phenylalanine and histidine, of which whey has comparatively low concentrations the differences are not discussed in the paper, but they should be if your theory is that the magic lies in the contribution of non-leucine EAAs as authors of the study at hand claim, both in the introduction and discussion section of their paper. Ok, enough of that... one last thing, though: Maybe you too have asked yourself why one would mention the brand name of the placebo but avoid naming the producer and product name of the "proprietary free-form EAA/protein study supplement" the authors repeatedly call "a balanced formulation of free EAA" or "a composition of exact proportions of EAA" (no idea whatever "balanced" is supposed to mean in this context and there's no mention of potential implications of most striking difference in EAA make-up, i.e. histidine and phenylalanine, see _Figure 5_). Ha? I don't know the answer either. Article from the archive addresses question: "Would it be advisable to switch from the large scoop with protein (red) to the small one with (EAAs) or take both?" | read it!
DON'T BE FOOLED: No study will ever be able to 'prove' the superiority of one supplement over another, once and for all. This is particularly true when the study cannot measure the two actually relevant outcomes: here, _muscle _and _strength gains _because it was an acute response study, an acute response study with rather low amounts (probably too low) of protein that was conducted in a fasted state that precludes ceiling effects as they've been observed when doses were escalated (to 20-30g in young and 30-40g in older people) or the baseline protein intake was high (~2x the RDA or more | note: in the study at hand, the intake was ZERO - at least for the relevanttime window).
In view of the previously discussed caveats, the only thing you can conclude with some confidence is that the provision of a relatively small quantity of "balanced" (again, no idea what that's supposed to mean) proprietary blend of extra EAAs on top of an insufficient amount of whey protein to fasted non-trained subjects can lead to short-lived improvements in the subjects' net protein balance, which are driven largely by a reduction in _protein breakdown _all over the body and not by a significantly increased protein synthesis in skeletal muscle 😑 | Comment on Facebook!
References:
* Athira S, Mann B, Sharma R, Kumar R. "Ameliorative potential of whey protein hydrolysate against paracetamol-induced oxidative stress." J Dairy Sci. 96.3 (2013). * Churchward-Venne, Tyler A., et al. "Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial." The American journal of clinical nutrition 99.2 (2014): 276-286. * de Andrade, et al. "Leucine Supplementation Has No Further Effect on Training-induced Muscle Adaptation" Medicine & Science in Sports & Exercise: February 19, 2020 - Volume Publish Ahead of Print * Jäger, Ralf, et al. "International society of sports nutrition position stand: protein and exercise." Journal of the International Society of Sports Nutrition 14.1 (2017): 1-25. * Paddon-Jones, Douglas, et al. "Differential stimulation of muscle protein synthesis in elderly humans following isocaloric ingestion of amino acids or whey protein." Experimental gerontology 41.2 (2006):215-219.
* Park, Sanghee, et al. "Anabolic response to essential amino acid plus whey protein composition is greater than whey protein alone in young healthy adults." Journal of the International Society of Sports Nutrition 17.1 (2020): 9. * Saito T. "Antihypertensive peptides derived from bovine casein and whey proteins." Adv Exp Med Biol. 606:295 (2008). * Tipton, Kevin D., et al. "Stimulation of muscle anabolism by resistance exercise and ingestion of leucine plus protein." Applied Physiology, Nutrition, and Metabolism 34.2 (2009): 151-161. * Tsutsumi R, Tsutsumi YM. "Peptides and proteins in whey and their benefits for human health." Austin J Nutri Food Sci. 1:1 (2014).Reactions:
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