Non-Fasted Cardio the True Key To Weight Loss? Study Shows Significant Increase in Total Energy Expenditure W/ Fed vs. Fasted Cardio - High Protein Adds to the Effect
Tuesday, March 25,
2014, 10:38:39 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Cardio & weight training are not
mutually exclusive | learn more! It's actually quite funny. A few days ago I
wrote in a short blurb for the daily SuppVersity Classic Article that the
"never-ending debate" about fasted cardio "has lost some of its momentum when
the HIIT craze hit the fitness community" and today I get the following message
from Päivi (thx!): "This study totally contradicts my
Where Protein Fails, Protein + Resistance Training Succeed: Lifting Corrects Diet-Induced Decrease in Postprandial Protein Synthesis, But Fails to Normalize Net Retention
Saturday, March 15,
2014, 10:02:26 AM | noreply@blogger.com (Adel aka
Dr. Andro)
It takes pains to maintain your gains! You
will certainly remember the shocking revelation that simply eating more protein
is not going to prevent the diet induced muscle loss that occurs whenever you
consume less energy than you expend (read up on "Protein Intake & Muscle
Catabolism: Fasting Gnaws on Your Muscle Tissue and Abundance Causes
Wastefulness" | go for it!)... Don't rejoice, the
There is More To Glucose Control Than Carbohydrates (1/?): Non-Carbohydrate Nutrients And Their Effects On Blood Glucose Management ➲ Amino Acids, Proteins, Peptides
Monday, March 03,
2014, 8:52:59 AM | noreply@blogger.com (Adel aka
Dr. Andro)
This is part I of a multipart series, you
will be able to navigate by clicking on the pictures in the box below. While it
appears to be obvious that eating a low-to-no-carbohydrate diet would be the
easiest way to manage your blood glucose levels, carbs are by far not the only
nutrient that will have an effect on your blood glucose levels. In a recent
overview article, Martina Heer and Sarah
High Protein Diets Don't Counter Anti-Anabolic Effects of Low Energy Intake: 29% Reduction in Free Testosterone, -16% IGF-1 With 40% Energy Deficit Despite 2.4g/kg Protein
Saturday, February 22,
2014, 8:17:00 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Melt the belly, keep the muscle - a decent
amount of protein is key, but more ain't more and as a recent study shows: This
has nothing to do with hormones. If you are no newbie to the SuppVersity you
will be aware that there is no way to escape the "anti-anabolic" effects of
suboptimal energy intakes. You will also know that protein catabolism cannot be
countered by the ingestion of extra
Protein Power - Study Suggests: 40%+ is Where True Magic Happens. Plus: If Protein is King, Whey is the Emperor
Monday, February 17,
2014, 9:45:42 AM | noreply@blogger.com (Adel aka
Dr. Andro)
It's not just about more protein it's about
significantly more protein and - possibly - also about whey! Just to make sure:
Yes, I know the study I am about to discuss in today's SuppVersity article is a
rodent study - a rodent study by researchers from the University College Cork
and the University College Dublin (Mc Allan. 2014). And yes, I know that you
ain't no fury little mouse or rat...
Vegan Eco Atkins?! Getting Rid of the Blubber W/ Seitan Sausages & Soy Burgers. You CAN Lose Weight & Get Health(ier) on a Gluten-Laden "Vegan Paleo" Diet
Tuesday, February 11,
2014, 9:18:39 AM | noreply@blogger.com (Adel aka
Dr. Andro)
YamYol :D - The perfect diet food *rofl* ➲
"delicious" gluten-laden Seitan Sausages are apparently still healthier than
pizza, burgers and fries. Let me ask you a question: Do you believe that there
is a such a thing as a vegan Paleo or Eco Atkins diet? No? Well, me neither, at
least until, I read about the latter, i.e. Eco-Atkins, in the title of a
long-term (6-months) weight loss study by
It Does Matter How You Spread Your Protein Intake - 30% Higher 24h Protein Synthesis with 30g+ Protein per Meal
Friday, January 31,
2014, 11:02:37 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Today's SuppVersity News will provide you
with "confirmation" rather than "innovation", I suppose With my recent article
on the non-existance of protein-related osteoporosis (read more) and the short
news post about the unique satiating effects of protein snacks (read more),
there's been quite some protein lovin' here at the SuppVersity as of late.
Usually, I would try to avoid having yet
Nutrition Quickie: Protein Snacks Shift Macro-Intake W/Out Risk of Overeating ✰ Fewer Dietary Restrictions From the Parents' Side Helps Kids Lose Weight ✰ Ricy Liver Cleanse
Tuesday, January 28,
2014, 10:06:50 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Regular snack: No relative increase in
protein intake, but an absolute increase in energy intake; protein snack /
shake: No increase in absolute energy intake, but increase in rel. protein
intake. I usually don't recommend snacking between the meals, but when it comes
to nutritious science news snacks right from the "ahead of print" section of
peer-reviewed scientific journals, I will make
High Protein Diets, Acid Load, Calcium Loss, Osteoporosis and a 50% Increase in Diabetes Risk - Is There a Link?
Sunday, January 26,
2014, 9:09:19 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Shouldn't it be obvious that the "happy
medium" must be the solution, when high protein leads to brittle bones, and low
protein to frail muscle? Sure! But where is this "happy medium"? Some of you may
remember my recent Facebook post "High Protein Diet in the Firing Line. Rodent
Study Says: Kidneys Are at Risk". It was based on a press release you could read
on all the major science-news
True or False - High or Low Protein Intakes Have Profound Influence on Testosterone, SHBG, Estrogen, Cortisol & Co?
Friday, January 10,
2014, 8:32:03 AM | noreply@blogger.com (Adel aka
Dr. Andro)
We are what we eat! Acknowledged, but does
this also go for your hormones and different in protein intakes? Let's have
another look at the contemporarily available research to figure that out. In
recent study in the International Journal of Sport Nutrition and Exercise
Metabolism a group of researchers from the Faculty of Physical Education and
Recreation at the University of Alberta reports:
Protein Intake & Muscle Catabolism: Fasting Gnaws on Your Muscle Tissue and Abundance Causes Wastefulness
Sunday, January 05,
2014, 8:33:41 AM | noreply@blogger.com (Adel aka
Dr. Andro)
How much of the protein you can eat and how
much of it you need two keep the status quo are very different questions. Don't
worry, this article is not about the notorious .takeHome {background: #F0E9FF;
padding: 10px 35px;font-family: 'Ubuntu Condensed', sans-serif; font-size:14px;
margin: 10px -25px;} "Anabolic Barndoor" or the purported magic of "nutrient
timing" and post.workout supplements
22g High EAA (6g) Protein + 36g CHO Pre- / Intra-Workout Boost Fat Oxidation & PWO Resting(!) Energy Expenditure
Monday, December 30,
2013, 8:38:52 AM | noreply@blogger.com (Adel aka
Dr. Andro)
I don't doubt that you can do that, too! It
does sound awkward: If you mix Twinlab: Amino Fuel (22 g protein - 6 g essential
amino acids | L-phenylalanine: 633 mg; Lvaline: 781 mg; L-tryptophan: 133 mg;
L-threonine: 679 mg; L-isoleucine: 565 mg; L-methionine: 292 mg, L-histidine:
282 mg; L-leucine: 1350 mg; L-lysine: 1449 mg) with a regular sports recovery
drink that contains 36g of simple
Novel Perspectives on Protein Consumption: 36% Decrease In Myostatin, With Low Protein (0.1g/kg BW) Diet, But...
Thursday, December 19,
2013, 9:50:53 AM | noreply@blogger.com (Adel aka
Dr. Andro)
What happens to your muscle, when you train
on a low protein diet? With the publication of Alan Aragon's and Brad
Schoenfeld's excellent paper "Nutrient timing revisited: is there a
post-exercise anabolic window?" (Aragon. 2013), the over-estimated importance of
the so-called window of opportunity after a workout has been knocked back into
reasonable shape. Neither of the two would yet
Protein Wheysting?! No Significant Increase in PWO Protein Synthesis W/ 40g vs. 20g Whey, But 100% Higher Insulin, 340% More Urea & 52x Higher Oxidative Amino Acid "Loss"
Wednesday, December 04,
2013, 10:39:09 AM | noreply@blogger.com (Adel aka
Dr. Andro)
No, I don't think the results would have
been different, if the subjects had been young women. For older guys and gals,
on the other hand, I am not 100% sure. It has been a while since we've been
taking a look at one of the two or three dozen "whey increases muscle protein
synthesis" studies and, officially, we would have to wait not just for Santa,
but actually until January 2014 to take a
Two Days A Week High Protein, Low Carb Fast Cuts >10% of Body Fat in 4 Months And Improves Insulin and Leptin Sensitivity More Than Chronic -25% Energy Restriction
Thursday, October 17,
2013, 1:21:31 AM | noreply@blogger.com (Adel aka
Dr. Andro)
I wonder if she just found out that sheddin
10% body fat can be as easy as doing two "protein modified fasts" per week!? It
has been some time since the last interesting study on Intermittent Fasting has
found its way into the SuppVersity news; and I have to admit that the protocol
of the study I am about to discuss today does not really qualify as
"intermittent fasting" in the "lean gains"
Protein Requirements of Dieting Strength Athletes: More is Better Only in the Presence of Adequate Carb & Fat Intake. Optimal Muscle Retention With 2-3g/kg Lean Body Mass
Wednesday, October 09,
2013, 8:43:05 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Believe it or not: Being lean, athletic and
well-conditioned is a disqualifier, when it comes to "body recomposition"
(=building muscle + losing fat at the same time). Simply upping your protein
intake indefinitely is not going to change that.. This is one of those article,
where I thought twice whether or not it would be worth writing. If I knew that
the majority of you had full-text access
Get Your Protein, Veggies & Fruits and Get Them Regularly: High(er) Meal Frequency (6 à Day) + High(er) Protein Diet Support Weight & Fat Loss on a Diet
Saturday, September 14,
2013, 8:24:41 AM | noreply@blogger.com (Adel aka
Dr. Andro)
There are more than six ways to get six-pack
abs - trust me. I guess, I am going to provoke a quarrel by claiming there may
be advantages to eating more frequently. After all, saying anything that could
be interpreted as criticism of intermittent fasting is about as unpopular as
talking about the benefits of carbohydrates, these days. And I am guilty of
doing both on a regular basis. The
Evidence From the Metabolic Ward: 1.6-2.4g/kg Protein Turn Short Term Weight Loss Intervention into a Fat Loss Diet
Thursday, July 25,
2013, 10:10:20 PM | noreply@blogger.com (Adel aka
Dr. Andro)
2x-3x higher than RDA protein intakes work
equally well for men and women, to get and stay lean and lose fat and build /
maintain muscle. There are very few principles I believe are set in stone and
valid regardless of your age (maybe not for toddlers), your training goals and
your nutritional "orientation" (paleo, low carber, low fat eater, or whatever),
and among these the "Have at least 30g
The Satiating Truth About Proteins and Why High Protein and Low Amounts of Low GI Carbs Don't Mix Well
Monday, July 22, 2013,
9:32:49 AM | noreply@blogger.com (Adel aka Dr.
Andro)
So can you? I mean, can you really get rid
of hunger pangs by upping the protein content of your meals? Yes, you can, but
as usual, there is a string attached, here. One of the infamous "on the other
hands", as Carl Lanore likes to call them. Despite the fact that I actually have
to stop some of you from eating too much protein [I am not talking about ill
health effects, but a saturation
Science Round-Up Seconds: Looking at Fast, Slow & Total Protein Intake Again. More Than 2g/kg Protein = Madness?
Friday, January 11,
2013, 1:23:32 PM | noreply@blogger.com (Adel aka
Dr. Andro)
Just out: Part I of my interview with Sean
Casey from CasePerformance. This part of the three-part interview includes a
basic protocol that may help you get your macronutrient and energy intake right
(I put an emphasis on the word "basic", here ;-). If you have not downloaded the
podcast of yesterday's installment of the SuppVersity Science Round-Up (show
starts at ~70min), I suggest that you
SHR_Show_1117.mp3Fat Loss Principles That Work: 10g+ of EAAs W/ Every Meal. Do Energetic Costs of Protein Synthesis Trigger This Effect?
Wednesday, December 19,
2012, 9:43:29 PM | noreply@blogger.com (Adel aka
Dr. Andro)
EAAs beyond whey: It may not necessarily
look like this, but this salad (repicecorner) is an EAA power horse with cheddar
cheese (25% protein, 0.49 EAA / P ratio), tuna (in oil, 29%, 0.45) and kidney
beans (9%, 0.45). You see, it does not always have to be chicken breasts or whey
to get beyond the 10g+ EAA threshold, I have repeatedly suggested as one of the
fundamental rules of dieting for
Magic Numbers: 1g Protein per 2g Carbs + Circuit Training = The #1 Formula for Weight & Fat Loss in Obese Women?
Monday, November 26,
2012, 11:42:41 AM | noreply@blogger.com (Adel aka
Dr. Andro)
If there is one thing about this study
that's not debatable it is that eating whole foods, cleaning your diet from all
sorts of junk and working out lifting weights and doing aerobics were the
cornerstones of the weight loss success of these women, regardless of whether
they consumed a low, medium or high amount of protein. Roughly two years ago,
when the SuppVersity opened its doors, it was
Aspartame's Anti-Insulinogenic Effects During a Workout; Optimal Protein Intake on a Diet is Relative. Plus: Folate Fortification, Spirulia, Succinate, Sucrose, Pork Brain & the Low Cholesterol-Suicide Connection Reviewed!
Friday, September 14,
2012, 11:44:57 PM | noreply@blogger.com (Adel aka
Dr. Andro)
Unbelievable: The results of the latest
study from the University of Western Sidney appear to suggest that you could
keep your insulin levels at bay, if you mixed your sugary intra-workout
supplement with aspartame-laden diet coke instead of water! The mechanism that's
behind this phenomenon does yet still have to be elucidated. You may be
surprised to see a long headline, a long post and a
Adelfo Cerame: Intermittent Fasting Done My Way - How I Break My Fast, Plan & Time My Macros and Use Caloric Zigzagging & Re-Feeds on a LeanGains Inspired IF Regimen
Thursday, August 30,
2012, 10:09:17 PM | noreply@blogger.com (Adel aka
Dr. Andro)
Image 1: Intermittent fasting, breaking the
fast, macronutrient ratios and timing, caloric zigzagging and refeeds - learn
how it can be done, learn how Adelfo does it! Today's thursdaily SuppVersity
post by Adelfo Cerame starts with an advertisement... "What? I thought the
SuppVersity was ad-free!"... I see you are shocked!? Well, actually it ain't a
real ad anyway, it's more a plug and what's
On Short Notice: Teas & Prostate, Metformin & Amenorrhea, Stevia & High, Omega-3 & Low Cortisol, Aminos & Weight Control, Nordic Hamstring Exercise & 20% More Power!
Sunday, August 19,
2012, 5:14:52 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Image 1: This would be a case where
metformin probably won't help you to get your menses back - unless this is just
one of your "yous" and you are taking high doses of anti-psychotics, of course.
In view of the fact that I have piled up way more "On Short Notice" items than I
can possibly squeeze into one installment, today's news on the right tea (green
or black) for prostate cancer, the
Women Have a Much Harder Time Losing Body Fat Than Men, But Both Benefit From Doubling Their Protein Intake!
Saturday, June 16,
2012, 9:55:07 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Image 1: Looks good, tastes good, is good -
and contrary to zinc, ingesting 2x the RDA will help you lose body fat, instead
of setting you up for insulin resistance. Enough of useless (ALA, zinc) and
useful (glutamin) supplements for at least 24h! Let's get back to what really
counts: Training? No, not today,.. the other thing! The one, which is actually
to be supplemented - your diet! Believe
Essential Amino Acids Stimulate Muscle Glucose Uptake by Exponentiating Insulin's Effect on GLUT4 Expression
Monday, May 28, 2012,
11:38:27 AM | noreply@blogger.com (Adel aka Dr.
Andro)
Image 1: High EAA smoothies are a good, high
sugar one a very bad idea Scientists from the Exercise Physiology and Metabolism
Laboratory at the Department of Kinesiology and Health of the University of
University of Texas at Austin, the Abbott Laboratories in Columbus, Ohio, and
the Taipei Sports University in Taipaie, Taiwan, report in one of their latest
papers that the administration of an
Fishing for Muscle: Cod Protein Promotes Muscle Repair After Injury More than Casein or Peanut Protein
Friday, May 04, 2012,
9:39:27 AM | noreply@blogger.com (Adel aka Dr.
Andro)
Image 1: There are obviously more
nutritionally valuable parts to cod than just its liver. On Wednesday, you have
learned that diet-deoptimization with rice instead of casein protein is a
possible way to gain less weight. Today, we are going to tackle what appears to
be a way more promising alternative to the dairy-based top-dogs among the
protein supplements: Cod protein! Within the health
Red Meat and Even Pork is Good for You!? Reduced Weight Gain, Improved Insulin Sensitivity and No Adverse Side Effects from "Red Meat Supplementation" Even in Rodents!
Tuesday, April 17,
2012, 10:43:21 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Image 1: Must be the red meat between those
healthy grain based burger buns that makes this rodent fat, right? What? Yeah...
of course epidemiologists count this as a "red meat meal" - it has "red meat" in
it... wait, ah yeah: More likely pink slime, with some totally benign ammonia in
it, you are right ;-) Those of you who have been around here at the SuppVersity
for some time, may have
High or Low Protein? Milk, Whey, Casein or Soy? In the End It Could Make Less of a Difference Than You Thought!
Friday, March 30,
2012, 12:31:38 PM | noreply@blogger.com (Adel aka
Dr. Andro)
Image 1: All macronutrient ratios aside, my
gut tells me that I cannot go wrong with something as delicious as a piece of
steak (img. picturesdepot.com) - I don't know if that is what scientists call
the "gut brain axis", though *lol* At least those of you who make sure, they get
their daily dose of SuppVersity news should actually remember the "Bray study"
(cf. "A Tale of Macro- and
Set to Be Obese? Epigenetic Programing in Utero - The Roles of Over- & Undernutrition, High & Low Protein, Fruits, Veggies, Zinc, Magnesium, Chromium, Vitamins & More
Monday, March 26,
2012, 11:30:22 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Image 1: Your mother's diet is not the sole
cause of your love handles and health problems, but it could well have tipped
the scale to your fat disadvantage. Don't be resentful, but don't repeat the
same mistakes, either! While it is certainly false to assume that anyone can't
help but to get obese, it's similarly hard to deny that some people just have to
cut back on the coke and sweets they
A Tale of Macro- & Micronutrient Modifications: Eating "Unlimited Protein" Will Make You Fat. A Hypercaloric Low Protein Diet With a Large Amount of Arginine Won't!
Saturday, February 11,
2012, 12:50:46 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Image 1: The main message of the Bray study
(according to Bray himself is) that you won't get away with consuming way more
energy than you need - no matter how much of this energy comes from protein.
Even if you have not read it on the SuppVersity Facebook page, or in the comment
section of one of the previous posts, I am sure that most of you all will have
heard, or rather read, the fuss
High Carb vs. High Fat for Obese Type II Diabetics and What Really Happens, When Science Meets Real Life
Monday, February 06,
2012, 11:12:35 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Image 1: "You told me to eat more protein
and this burger has both meat and cheese!" - This and other mishaps are among
the reasons why calories still count in the books of most dietitians. Today's
SuppVersity post fits in nicely with the latest installment of the Intermittent
Thoughts from yesterday and the post on the "heart-healthy low fat diet" from
Friday, as it is about one of the few
Sugar Addicted or Just Stressed Out? Study Investigates Modulatory Effects of Different Macronutrient Compositions on Serotonin in the Presence and Absence of Stress
Tuesday, January 03,
2012, 10:43:56 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Image 1: She has the reason she is so
relaxed right in her hand... but does she know that sugar is no sustainable way
of coping with stress unless you don't care that you thusly pave the way from
from initial episodes of hypoglycemia over binges, to obesity and diabetes.
"Sugar addiction" is a recurring theme in the blogosphere and whether it exists
or not and what potential causes and
You Don't Want to Gain Muscle? Then You'd Better Avoid Animal Protein. Additional(!) 200g of Pork a Day Build Lean Mass and Improve Blood Lipids and Glucose Levels.
Sunday, June 19, 2011,
9:26:58 AM | noreply@blogger.com (Adel aka Dr.
Andro)
Image 1: I don't know about the barbecue
sauce, but without it, this lean pork fillet would be a healthy muscle builder
(image by Wikipedian Kbh3rd) "Meat is unhealthy!", "Muscle is unaesthetic!" and
"I don't want to look like a man!", if you recognize your own line of thinking
in these statements, you probably are a women and certainly not a regular
visitor of the SuppVersity.
Algae Cake: Delicious & Healthy!? Wait Until You Learn that it is a Waste Product of Biofuel Production
Friday, April 15,
2011, 8:25:47 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Despite the Fukushima disaster and the
possible contamination of seafood and algae from the pacific ocean, seaweed
still has a very good reputation among the health & longevity "experts"
(especially those who happen to sell respective supplements). Figure 1: Algae
cake (left) and differently processed algae (right); pictures as they appear on
homepage of Dr V Sivasubramanian And though I do
Green Tea Inhibits Fat Gain, But Will It Also Hinder Muscle Gain? Decreased Protein Absorption in Rats Supplemented With Green Tea Extract
Monday, April 04,
2011, 8:40:00 PM | noreply@blogger.com (Adel aka
Dr. Andro)
It has gotten relatively quiet around green
tea within the past weeks. Everybody knows about its anti-oxidant effects, its
modest efficacy as a weight loss supplement and the relaxing effect of taking a
time-out from the stressors of daily life with a good cup of freshly brewed tea.
Now, scientists from Poland (Bajerska. 2011) found another interesting, yet not
so beneficial property of green tea
Effects of Macronutrient Composition on Metabolic Signaling: Higher Protein Diet Favors Glycogen Storage in Muscle Over Adipose Tissue
Sunday, March 27,
2011, 12:47:15 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Those of you who have already listened to
the latest, revamped (and improved) episode of Dr Scott Connelly's BodyRx Show
will already have heard of Suzanne Devkota's and Donald K Layman's study
(Devkota. 2011) on the effects of different meal compositions on the
postprandial glucose disposal. For the rest of you who have missed the episode
and those of you who like their info white-on-black, here
Protein's Effects on Gene Expression: Higher Protein Lower Carbohydrate Diet Spares Gylcogen, Lowers Insulin and Reduces Lipogenesis
Wednesday, March 23,
2011, 12:51:04 AM | noreply@blogger.com (Adel aka
Dr. Andro)
High protein diets have become the "gold
standard" within the fitness community. On the countless bodybuilding, fitness
and weight loss related bulletin boards on the Internet, athletes, gymrats and
even overweight house-wives report outstanding benefits of a higher than normal
protein intake on weight gain and/or fat loss. French scientists (Stepien. 2011)
have now taken a closer look at the
Hungry? Better Eat Whey than Soy! Rats Receiving Soy Supplement Consume More Calories.
Thursday, February 24,
2011, 8:20:00 PM | noreply@blogger.com (Adel aka
Dr. Andro)
Lately, whey protein is all the rage.
Rightly, as it seems! A recent study on the effect of protein supplementation on
appetite and calorie consumption in rats showed that whey is way superior to soy
protein in inducing satiety and reducing caloric intake. For 10 weeks rats were
fed a standard diet (control), or a high protein diet, with either 24% whey or
isoflavone-free soy protein added to
Overweight Korean Adults Benefit from Protein Rich "Oriental" Diet - More than from Conventional Diet Program.
Wednesday, February 23,
2011, 12:16:05 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Americans and Europeans are by no means the
only people with unhealthy weight problems. Korea, where the traditional diet is
gradually replaced by an Americanized fast-food diet, faces a similar obesity
epidemia. The solution, on both sides, appears to be the same: a significant
increase in protein intake. Compared to a 2006 conventional dieting regime the
subjects who participated in the 12
High Protein Diet Safe for Bones! Acid Load due to Meat Protein does not Compromise Calcium Metabolism.
Tuesday, February 22,
2011, 1:28:11 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Reading the caption of this post, some of
you may rightly ask themselves: "Why does he even mention this? Of course, meat
is safe - meat is natural and eating meat is what man is made for!" So, if you
already knew all that, you can stop reading now. If, however, you still belong
to the misguided brotherhood of the followers of the holy food pyramid with your
"healthy" grains, pasta and cereals at
Macronutrient Ratio of a Meal does not Impact Psychological and Physiological Stress Response
Saturday, February 12,
2011, 5:58:51 AM | noreply@blogger.com (Adel aka
Dr. Andro)
Many people say: "I need my carbs to relax!"
But is it actually true that high-carb meals facilitate better stress
management? According to a recently published study (Lemmens. 2011) this claim
belongs to the realms of nutritional mysticism - at least in the short run.
Subjects (n = 38, 19m/19f, age = 25±9 yrs, BMI = 25.0±3.3 kg/m2) reported to the
lab
Lower Protein to Carb Ratio Impairs Akt/TOR Signaling Pathway after Fasting in Rainbow Trout
Wednesday, January 12,
2011, 8:06:00 PM | noreply@blogger.com (Adel aka
Dr. Andro)
"Boy, you need your carbs post workout!"
This cornerstone of conventional bodybuilding wisdom is crumbling and a new
study, if it had been done in humans, not in rainbow trout, would potentially
refute this myth once and for all - at least, if one follows the popular (but
false) assumption that it is because you are in a carb depleted or overall
fasted state after a strenuous workouts. A group
1.86 g EPA + 1.5g DHA Augment the Hyperaminoacidemia-Hyperinsulinemia–induced Increase in the Rate of Muscle Protein Synthesis
Sunday, December 26,
2010, 12:59:28 AM | noreply@blogger.com (Adel aka
Dr. Andro)
MPS, the acronym for "muscle protein
synthesis", certainly is an eye-catchers for everyone interested in building
sleeve bursting arms. Obviously, the at which (dietary) proteins are
incorporated into muscle tissue is an important factor in how much and how fast
your muscles will grow. Scientists from the Washington University, School of
Medicine (Smith. 2010) have now conducted a randomized
Both, Protein and Carbohydrate After Workout Ineffective in Ameliorating CK-Response and Muscle Soreness After Exercise
Friday, December 17,
2010, 8:31:00 PM | noreply@blogger.com (Adel aka
Dr. Andro)
While people keep debating, whether you need
or you do not need carbs post workout, a very recent US-study (Dahlstrom
Burnley. 2010) shows that neither protein nor carbs effectively protect against
CK-elevation and muscle soreness following an excentric strength training
session. Figure 1: Serum creatine phosphokinase (CPK) activity according to
treatment. *There was no significant difference
Dieting: Nutrient Composition Probably Less Important than On-Going Low vs. High Carb Debate Suggests
Wednesday, December 01,
2010, 1:00:00 AM | noreply@blogger.com (Adel aka
Dr. Andro)
In a soon to be published study Kerksick,
et.al. (Kerksick. 2010) investigated the effect of 6 dietary regimens on weight
loss in 141 obese women (38.7 +/- 8.0 yrs, 163.3 +/- 6.9 cm, 93.2 +/- 16.5 kg,
35.0 +/- 6.2 kg*m-2, 44.8 +/- 4.2 % fat). Interestingly, the members of all
groups with restricted dietary intake + exercise achieved similar rates of
weight loss (cf. Figure 1) Figure 1: Changes
High Protein Diet vs. Insulin Sensitivity - Effective for Sedentary Women, as Well
Wednesday, November 10,
2010, 8:22:00 PM | noreply@blogger.com (Adel aka
Dr. Andro)
I think while I do not have to repeat the
importance of a healthy diet, especially the women among you may still think of
pasta, rice, grain and vegetables as being the primary or even single ingredient
in such a diet, so I consider it my duty, to report the results of a 2010 study
(Jung. 2010) published in the October issue of Medicine & Science in Sports
& Exercise. The examined the effect of
Further Evidence: High Protein Diet Conserves Lean Mass
Thursday, September 30,
2010, 12:09:00 AM | noreply@blogger.com (Adel aka
Dr. Andro)
It is becoming common knowledge that
consuming a diet (relatively) high in proteins conserves muscle mass. Thus, a
recent study by Case & Haub (Case. 2010) only confirms what regular visitors
of the SuppVersity obviously knew. The scientists investigated the effect of
either a high carbohydrate (CHO; 65% carbohydrates, 15% protein and 20% fats),
a "high protein" (PRO; 40% carbohydrates, 30%
Lose Weight Without Starving Yourself: High Protein, High Fiber May Well be the Key
Saturday, September 25,
2010, 10:43:21 AM | noreply@blogger.com (Adel aka
Dr. Andro)
In a study published in the most recent
issue of the European Journal of Clinical Nutrition of Morenga et al. (Morenga.
2010) report the beneficial outcome of an ad-libitum (i.e. not
energy-restricted) high protein (up to 30% of energy), high fiber (>35 g per
day; HPHF) diet on weight and body composition in overweight women: Participants
on the HPHF [high protein, high fiber] diet lost more
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