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True or False: α-Hydroxy-Isocaproic Acid aka HICA is a Potent Anti-Catabolic,...
Even Arnold benefited from α-hydroxy-isocaproic acid aka HICA - the HICA his body produced and the HICA he got from his diet, whenever he ate cheese and other fermented foods.You know that I am not the...
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"Go Hard or Go Home?" Study Reveals Different Anabolic Signalling in Response...
Working out ain't child's play, right? "Go Heavy or Go Home!" this is the mantra of true champions, but is it also the mantra of skeptical scientists? I guess, it's important to say this first: The...
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New Insights into the Role of Vitamin D in Athletes: Soccer Players Offer...
Not the ideal soccer weather. If you put faith in the authors' interpretation of the results, soccer is a game that must be played in the sun. Why? Well, to maximize the vitamin D production ;-)It has...
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Exercise-Associated Menstrual Dysfunction Can Be Treated W/ Carbohydrates:...
It's nice to be lean, but is it really worth ruining your health? I don't think so, but everyone is the architect of his / her own future.I want to say in advance that you'd better not read this...
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Eccentric Exercise "Superior Driver of Acute Anabolic Signalling That May not...
Concentration curls are one of the few exercises, where eccentrics make sense. They are safe and you can even do them if you don't have a training partner.The title of today's SuppVersity article is...
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Muscle Mass & Strength from the Convenient Outlet - Study Proves,...
NEMS devices are usually marketed as "ab trainers" - do you own one?Convenience above everything! Although I personally believe that this mantra is to blame for most of the modern health issues,...
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Weight Loss Myth Confirmed: Drinking 1.5L Extra-Water a Day Helps Young Women...
"Where bro- and pro.science meet!" could have been the motto of the Indian researchers who probed the "drink water to lose weight myth" in their latest study. I am not sure if you can actually call...
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Cutting W/ Combined Resistance + Specific Plyometric Exercises: 15.7% Reduced...
Deadlifts as staple, plyometrics as bonus - wouldn't this be worth trying for you or one of your clients, as well?I hope that it's no news for you that losing weight usually starts in the kitchen....
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Unexpected Performance Increments in Elite Wrestlers in Response to...
Science is still wrestling with evidence in favor vs. against l-arginineActually the study at hand is not really exciting, the researchers from the Near East University Medical School in Cyprus...
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Lower Rep Numbers Power Up Strength Gains Without Compromising Hypertrophy:...
Higher reps, don't prevent muscle gain, ladies (img. fighterdiet.com)As a SuppVersity reader you know that the number of studies with reliable and above all relevant information about the differential...
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HIIT Increases Post-Workout Growth Hormone and Sheds a Marginal Amount of...
The HIIT exercise in the study at hand was slightly less demanding ;)The latest study from the Ritsumeykan University in Japan is another study that compares high intensity interval training (HIIT; 10...
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Surprisingly Pronounced Benefits From Glutamine Supplementation in Type II...
Can glutamine keep the T2D-related weight gain in check? Yes it can!Like so many supplements, glutamine has once been all the rage and on everybody's "Must Have Supplement List" and now... well, the...
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750kcal/day Deficit Approach to "Cutting" Beats Cautious 300kcal/day Deficit:...
Even in lean athletes dieting does not have to cost muscle mass.One of the commonest reasons people don't achieve the physique of their dreams is fear! The fear of losing muscle weight on a "cut" and...
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Less Fat, More Muscle: The Effects of Adding a High Protein Intake on Top of...
Cottage cheese is a good source of extra protein - 11-12g/100gProtein is a wonderful substance. You all know that, so much, in fact that most of you expect way too much from this one macronutrient and...
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Concomitant Training: Cardio Before or After Weights? Cardio First Triggers...
Run first, lift second to end your workouts on an anabolic tune.I know, judging the anabolic effects of exercise by the post-exercise testosterone, cortisol, growth hormone and IGFBP-3 response is...
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23g of Dairy Protein + 5g of Leucine Turn Cardio Sessions Into Muscle...
No matter how much you supplement, running will probably never be the "most anabolic" sport of all. On the other hand, it's certainly less catabolic than broscienctific horror stories of muscle loss...
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How Strong is Strong Enough to Stay Healthy? If the Sum of Your 1RMs On Leg &...
Don't worry, the sum of both your bench and leg press 1-RM must be ~2.5x your body weight, not each of the dumbbells you use, when you do DB bench presses ;-)As a SuppVersity reader and Super Human...
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Beta Alanine + Bicarbonate = Synergistic Internal + External Muscle H+ Buffer...
No matter what this study says, I am pretty sure that the combination of bicarbonate + beta alanine would rule for Tour de France cyclists - at least during the dreaded time-trials.In a recent study...
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Strongman Training is as Effective as Traditional Resistance Training in...
This image of heavy sled pulls was taken during one of the strongmen training sessions in the study at hand - for the full protocol see Table 1 (Winwood. 2014)Brad Schoenfeld's recent study on the...
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Caffeine & Cholorogenic Acid - Anti-Obesity Agents from Your Coffee Mug?...
Ever since the Vinson study showed that green coffee bean extracts can help overweight women lose weight, green coffee is sexier than roasted one.Only weeks after Vinson et al. were able to show that...
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