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Explosive Reps May Pay Off - At Least on the Bench: Fast Reps = Higher Muscle...
Explosive training can, but it does not have to involve medicine balls and plyometric exercises. You can also do the regular bench press as fast as possible and will - as the study at hand says -...
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Nausea, Leaky-Gut & GI Disturbances - Ginger Ameliorates All | May Be the...
You will find dozens of ginger + lemon water recipes on the internet - all of them can pimp your peri-workout drinks and make your tummies "exercise proof".As a regular here at the SuppVersity you know...
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Three Days on Pasta, Muffin & Bread Diet (84% CHO) = 1kg Add. Lean Mass and a...
Bodybuilders use carb-ups to look more muscular with a good reason.Dual-energy X-ray Absorptiometry aka DEXA or DXA is the gold-standard for measuring one's body composition in both scientific studies...
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Casein-Hydrolysate Beats Whey as Intra-Workout Protein: Faster Time-Trial...
Whey or casein hydrolysate - or rather no protein - what to use in your intra-workout beverage for endurance?Last week, SuppVersity reader Oscar Qiu asked me which protein supplements I would suggest...
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Using Ice / Cold Water Immersion After Workouts Will Impair Muscle and...
4x fail - if you look at the latest cold-water immersion science.There are proven acute regenerative benefits of both cold water immersion and cold / ice application after exercise... cool? Not so...
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Banana Starch, a Natural Resistant Starch That May Help Obese + Lean Alike...
Ripe or as in this case overripe bananas have little to no starch, green ones almost only starch and only little sucrose / fructose.It is well-known that people with higher intakes of resistant...
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Coffee - Different Roasts, Different Health Effects | Darker Roasts Better...
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 rarely...
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Green Tea Supplement Boosts Resting & Exercise-Induced Fatty Acid Oxidation +...
"Yes", GTE will increase your total energy expenditure (TEE) and decrease the ratio of glucose to fat you're burning at rest and during your workouts, but "NO", it won't make your abs appear w/out...
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Creatine & Caffeine Don't Mix!? True or False? Recent Study Sheds *New* Light...
Will a small cup of coffee ruin the benefits you can derive from creatine supplementation? Sounds impossible, but it's a die-hard rumor with surprising scientific backing. Now, a new study could...
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Overreaching A Promising, But Tricky Training Strategy - Here's How it...
No rest(-day) allowed - at least during the short (!) overreaching phase you will be training through the pain & fatigue if you are determined to succeed.You've read about the difference between...
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Get Your Macros Straight in Two Minutes - Just Three Steps for Low- and...
If you want to "hit your macros", you better hurry to find out what those macros are, before you start weighing everything. So, here are the three steps you got to take before you start ;-)In view of...
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Anti-Microbial Effects of Artificial Sweeteners in Humans - 2/3rds of a Can...
2/3 of this can may suffice to make a difference. Whether this difference is (a) relevant or (b) irrelevant is yet as questionable as whether the changes the scientists observed will (i) have a...
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No Additional Gains With PWO Protein + Leucine Shakes in Rookies? Why the...
You can't expect wonders from protein supplements... no matter, when you take them, by the way. But I wouldn't mark them down as useless - even for rookies - based on the study at hand.When I look at...
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Nutrition Research Update: Stem Cell Treatment For Type II Diabetes,...
With the right diet and lifestyle, stem cell treatments, probiotic supplements or xylose-laden "functional foods" wouldn't be necessary in the first place.You're probably used to it, but I am in the...
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ALA, Berberine, Metformin, Resveratrol, AICAR & Co - Are AMPK Mimetics &...
Unless you're planning to just sit, instead of cycle on your spinning bike, it is by no means sure if your performance well benefit or maybe even suffer from the use of AMPK mimetics and...
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Olive Oil, a Health & Longevity Food | Plus: Frying With the Right Oils,...
If the frying time is short (2-5 min) and the heat not extreme, it's no problem to fry with virgin olive oil. If that's not the case there are better options.You will probably remember my Facebook post...
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Energy Balance and Everyday Activity Explain Weight Loss Success / Failure W/...
Bicycling to work is one of these "small things" that may make the difference between lean and obese.I know this is not what your friends will want to hear, but for 99.9% of them it's not their genes...
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Yogurts, Cheeses & Beyond - A Comprehensive Review of the Potential Health...
Yogurt does not have to be served this way to be healthy, but I bet many of your friends and relatives would be amazed and much more likely to pass on the cream cake or tiramisu if the option was an...
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How Much Fat Will You Gain in the Next 6 Months? Your Response to...
If you oxidize the CHOs from this meal, instead of storing it as glycogen, that's bad news for ability to maintain your body weight over the next 6-months & beyond You will know (and maybe hate)...
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From BodyPump to HIIT, From Weight Lifting to Cardio - How Much Energy & Fat...
BodyPump is a fast paced workout with barbells. Light(er) weights, high reps, loud music and a drill instructor... if you know one, you'll know all of these group based "resistance training"...
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