Clik here to view.
Protein - 0.8g/kg Insufficient for Female Athletes, Too. Plus: Revised RDA is...
With average daily protein intakes of only 90±24 g (Gillen 2017), many female athletes are probably missing the sweet spot of ~1.7g/kg/d.I guess I am preaching to the choir when I write that the...
View ArticleClik here to view.
Less Frequent Meals and Eating Most Calories Early in the Day May Prevent...
Epidemiologists created the myth of obesity preventing, weight loss promoting effects of increases in meal frequency. Experimental scientists have yet not been able to convince the public that this is...
View ArticleClik here to view.
Putting the Artificial Sweetener Analysis into Context by Focusing on the...
If you seriously believe that Classic Coke was healthier than Diet Coke or Coke Zero, you cannot be helped, anyway. If you agree that's bullshit, you may want to read the rest of this article to learn...
View ArticleClik here to view.
Accuracy of Calculated Metabolic Rate in Athletes: Best and Worst Equations...
Wouldn't it be cool if you could simply plug your computer into a USB-slot at the back of your head to read out your energy status...? Ah, no, it wouldn't! It's already scary enough how much Fitbit,...
View ArticleClik here to view.
Protein-Sugar Interactions: Will a Coke/DietCoke Turn Your Lean Steak into a...
Does a Coke (diet or regular) really ruin the metabolic benefits of high protein meals? Decrease fat oxidation? Increase fat storage? Boost your appetite?In her recently published blog about the study,...
View ArticleClik here to view.
Elite Athletes' Bench Press: Few Changes in Pecs, Biceps, Triceps, Delt...
An extreme arch as it can be seen in this female lifter was not allowed in the study at hand. Speaking of female lifters. There were no women among the subjects of the study at hand, but there's also...
View ArticleClik here to view.
High Protein Breakfast Lowers Weight (8%), Waistline (4%) + HbA1c (12%) in...
Protein Pudding Cups like those suggested on shape.com may be part of a T2DM therapeutic high protein breakfast.It's no news that a high protein breakfast will keep you satiated for longer time periods...
View ArticleClik here to view.
Meal Timing Crucial for Fat Loss? Is WHEN You Eat More Important for Losing...
In rodents, incorrect meal timing can partly override the benefits of energy restriction."You need a caloric deficit to lose weight..." The latest study from the University of Texas Southwestern...
View ArticleClik here to view.
Energy Requirements of Resistance Training: Training Legs Burns 2x More...
Squats feel like and are energy hungry.I don't know if you own a fitness tracker. If you do, however, you will know that the number it's going to give you when you've been working out (as in lifting...
View ArticleClik here to view.
Vitamin A, B6, B12, C, E, Folate & Iron: Deficiency Nutrients in the US - 31%...
Few US citizens get all the nutrients they need from their diets.You may argue that I've addressed this in a previous article. The fact that there's now updated data from the National Health and...
View ArticleClik here to view.
Fewer Than 1 in 100 People Need More Than 2.4 Times Their Resting Energy...
Sweet potatoes alone won't cut it for Tour de France Cyclists and people on a North Pole Expedition - the only study subjects who need >5x their RMR.I assume you won't have the technical equipment...
View ArticleClik here to view.
Dairy and (Pre-)Diabetes - Re-Evaluated: It's Complicated -- Generally...
If you lump all forms of dairy together into the "total dairy" category, US citizens have a ~40% reduced risk of prediabetes when they consume more than 14 servings of dairy per week. And that's by no...
View ArticleClik here to view.
30 Min "Moderate Intensity Cycling" Enough to Cut Biceps Muscle Gains by 59%,...
Cardio (legs) and biceps training don't mix.You may remember my 2015 article about how "HIIT-ing it After Arm Workouts Will Ruin Your Gains" ((re-)read it), well the authors are back and published a...
View ArticleClik here to view.
Fructose, a New Truth? Meta-Analyses Exonerate Fructose... as Part of...
Editorial provides compelling evidence from meta-analyses, but their results are context-dependent ..."The story of fructose reflects the cyclic nature of much in nutrition." That's what John...
View ArticleClik here to view.
HIIT Science Update 08/17: HIIT & the CNS, HIIT & Cortisol, HIIT, Diabetes,...
You don't have to run/sprint or cycle, plyometrics, kettlebells, etc. there are dozens of ways to "HIIT it".Taken on their own, the following studies would probably not have made the SuppVersity cut....
View ArticleClik here to view.
Weekly 2-Day Fast (5:2 Diet) as Effective for Losing Weight and Waist as...
I suspect changing what the subjects ate would have had additional benefits on top of the reduced energy intake.In the medical literature, there are two different interpretations of "intermittent...
View ArticleClik here to view.
9/15 Berberine Supps (Names Included) on the US Market Contain More/Less...
Berberine is a yellow-colored alkaloid compound found in several different plants, including European barberry, goldenseal, goldthread, Oregon grape, Phellodendron, and tree turmeric.Eventually,...
View ArticleClik here to view.
Inulin, the Latest on a (Functional) Food Ingredient + Dietary Supplement:...
Globe artichokes have the most highly polymerized inulin fibers. They can be served cooked or oven-roasted.The journal Molecular Nutrition & Food Research is probably food designers' favorite...
View ArticleClik here to view.
Cooking Fatty Fish & Omega-3s: Do Baking, Broiling, Frying in Different Oils,...
The good news is: Frying fish is not as bad as you may have thought it was. The oxylipin content even decreases.I won't tell you something you didn't know already when I quote from the introduction of...
View ArticleClik here to view.
8 Wks W/ Weekly Fasting Day Trigger 6% Reduction of Body Fat % + Improved...
On fasting days <300ml of vegetable broth, juices or teas were OK.Since the title of the study already gives it away, I suggest that we address the phrase "non-randomized", which describes an...
View Article