NaHCO3 HIITs Interval Training: +34% Time to Exhaustion, +91% Total Work & Significantly More Lean Mass With 200mg/kg Baking Soda and High Intensity Interval Training!
|Image 1: It is unlikey that you would not benefit from sodium bicarbonate supplementation,... well, unless you are a tinman like The Sprinter by Jessy Meyer ;-)|
"Subjects were began the training [...]" - what?
I will also leave it up to you, whether or not you feel that the insufficient language skills of the five scientists from the Islamic Azad University in Iran, the University of Picardie, Jules Verne in France the Universiti Teknologi MARA in Malaysia, who published the results of a trial that was designed to invesitage effects 42 days on 0.2g/kg body weight sodium bicarbonate +15g dextrose (bicarbonate; note in week 3-6 the dosage was reduced to 0.1g/kg) or 16.5g plain dextrose (placebo) had on the VO2-uptake, the ventilatory threshold, and the time to fatigue of 36 "recreationally active college men" (age 22y; BMI 24.6kg/m²; 1-5h per weeks training before the intervention) after 6 weeks of high intensity interval training (HIIT: 5-6 bouts of 2:1 high-to-low intervals), takes away from the credibility of their data (Picardie. 2011).
|Figure 1: Relative values of maximum oxygen uptake (VO2Max) and time to exhaustion before in the middle and right after 6-weeks on 200mg/kg (weeks 3-6: 100mg/kg) sodium bicarbonate + 3x per week 4-7 high intensity intervals (data calculated based on Picardie. 2011)|
- +28% in the bicarbonate group after 3-weeks and +34% after 6 weeks;
- +8% and +10% in the placebo group
- 3x per week high intensity interval training
- 4-7 intervals, with a built in progression from week 1-6 (starting with 4, ending with 7)
- 2min all-out (90-115% VO2max), 1min pedaling casually
- conducted on an electronically braked cycle ergometer
More endurance, more power, and... more muscle!
The latter, i.e. the (over-)acidity of the muscle does not only hamper the energy transfer and the ability of the muscles to contract, it could also explain the following for most of you probably very welcome side effect the bicarbonate supplementation had on the 18 subjects in the respective group:
[...] the present study also identified a significant change in lean body mass for the SB [sodium bicarbonate] supplementing group after three weeks, with no change in the placebo group.
|Image 2: If you want to build tree-trunk legs on a spinning bike you better make sure there is enough bicarbonate in your veins, otherwise you should be glad if you are not even "spinning away" the sticks you already have|
And just in case neither the improved (high intensity) endurance performance, nor the muscle gains or the +22% increase in total work vs. placebo during a series of standardized cycling tests should be enough to invest the few bucks into a huge bag of sodium bicarbonate, maybe one of my previous blogposts on this issue will make you pull the trigger ;-)
|Aido pinning it on the SS at MTB nationals. In elite. Awesome!|
The Pro-Diabetic Effects of Shark Liver Oil - Plus: Can it Be Coincidence that the Omega-6-Laden Nigella Sativa Oil has Just the Opposite Effects on Blood Glucose & Triglycerides
|Image 1: Even if you kill him, he will take revenge and increase your blood glucose and triglyceride levels. And if you don't die from the negative side effects of the oil from his liver the neurotoxins from his fins will take care of the rest (cf. Science Daily)|
Sharks vs. blackseed - round 1: Fight!
A recently published study from the Faculty of Medical Sciences at the University of Science and Technology in the Republic of Yemen does yet provide further evidence that even this may not be the answer to everything. After all, the (formerly ;-) healthy 18 subjects (age: 23-31 years) in Doa’a A. Ibraheem study did not react particularly favorable to 2 weeks on 500mg of omega-3 fatty acids from an American shark liver oil product (Vitex Pharmaceuticals).
|Figure 1: Changes in glucose and lipid metabolism in 18 healthy volunteers in response to 2-weeks on either 500mg of omega-3 rich shark liver oil or 1,200mg of omega-6 rich nigella sativa oil (data calculated based on Ibrahiim. 2011)|
The "bad" Nigella Sativa Oil of which the "poor" subject ingested even 1,200mg per day for another 2 weeks (in fact this trial was done 4 weeks before the SLO trial with an appropriate wash-out period in-between), with its 13% saturated fat, 25.5% MUFA and 58.5% of the dreaded omega-6s (it has only 1% omega 3) did not only induce a significant drop in fasting blood glucose, it also left the lipid parameters untouched.
And what about fish oil?
Now, despite the fact that shark liver oil is not identical to either fish, or cod liver oil, and that some if not all the health benefits of nigella sativa could be induced by other (micro-)nutrients than , I would hope that results like this will make more people question the "revised" perspective on "healthy fats", according to which all omega-6 acids are like vampires, that must be parried with garlic... ah, pardon omega-3 ;-)
According to the books of mysticism, the purpose why G-d created this physical world, is so that we, human beings, invite, introduce and infuse G-dliness into this material world. This is accomplished when we study G-ds wisdom in the Bible, and we fulfill G-ds wishes - Mitzvot, in the Bible.
When G-d decided the time had come to present this G-dly wisdom, the Ten Commandments to the Jewish nation, and give the world its mission, He instructed Moses to first talk to, the Women.
Women are obligated in the drinking of the four cups at the Holiday of Passover, because they too where liberated from slavery, and more so, “in the merit of the righteous women our forefathers where released from Egypt.”
The Talmud says that women are obligated in the lights of Chanukah, because not only did they personally as women, benefit from the miracle, the actual miracle came about through a woman. Yehudit, chopped off the head of the chief of war and thus the enemy was defeated.
The Holiday of Purim is coming up in another week, March 8, 2012. Here again we are told, women are obligated to hear the story of Purim, both at night and the next morning because, not only was the decree of the wicked Haman, against the women as it was against the men, the miracle for all the Jewish people was actualized through a woman, Esther.
As matter of fact, the entire story of Purim is named after a woman, the Megilah – story of Esther.
In mysticism it explains that the spiritual counterpart, the underlying energy, of the feminine gender is higher and deeper than even that of the male gender, and this explains, why the miracle of Purim happened through Esther, a woman.
One of the actual manifestations of this greater strength, is seen and expressed in the central role women, and a mother, plays on the direction of her home. In Judaism a woman is called the “main entity of the home.” She is the foundation and the path the home will take. She has the greatest influence on the home, primarily the influence on the children, which is the spiritual strength of the present generation and the foundation for the next generation.
In order to annul the decree of Haman to “annihilate all the Jews in one day”, Mordechai, the leader at that time, gathered 22,000 children to study the Torah. It was the innocence and purity in the voice and actions of the small children, that spiritually broke the negative energy of that time.
We read in the story of Passover – the Hagadah, in every generation there is a Haman. A physical Haman with a down to earth physical threat, and the negative spiritual energy of Haman, who challenges the survival of our people. This spiritual enemy is, the internal lack of enthusiasm and coldness towards living up to, and observing our duties and responsibilities as a people.
Only through the commitment of mothers and women, to bring up their children with an unadulterated and pure spiritual and Jewish education, we will overcome the spiritual challenges against our people. Once we are safe spiritually, mentally and internally, we are protected and safe physically.
+25% Increased Quadriceps Weight and Profound Increases in Vascularization in Rodents From Real NO Donor! Study Shows: Nitric Oxide Works, At Least in Old Mice
|Image 1: This is what NO boosters|
promise, yet mostly don't deliver.
If arginine does not work, this does not mean that NO does not work either!
Those of you who have listened to my dissertation on amino acids, in the Amino Acids For Super Humans series on Carl Lanore's Super Human Radio, will yet probably remember that I mentioned a couple of test-tube studies, in which the incubation of intact myotubes with high amounts of l-arginine induced a profound growth response. Moreover, slightly more recent evidence from the Center of Exercise Science at the University of Florida points to the involvement of nitric oxide in the release of PGC-alpha, about the far-reaching metabolic effects (increase in mitochondrial density, effectivity and via irisin "browning of the fat cells", cf. PGC-alpha, irisin) you have read several times, already, here at the SuppVersity - and, as of late, probably even heard of in mainstream media.
|Image 2: MP Assault is currently #2 in the Top 50 Best Selling Products over at BB.com, it is yet only 1/3 purported NO-boosters in the Top 10|
Isosorbide dinitrate, a real NO booster
In their study, Jeff R.S. Leiter and his colleagues did not even bother with l-arginine, but chose a pharmacological NO donor, which is usually prescribed to patients suffering from angina pectoris: Isorsorbide dinitrate, a long acting form of nitrates that is sold under the brand names Isordil, Cedocard, Sorbitrate, etc. To evaluate whether the administration of this medication could help combating the age-induced decline in satellite cell activation and subsequent loss of skeletal muscle mass, the scientists treated 18-months old female C57BL/6 mice (in human terms those mice were grannies) with either 66mg/kg isosorbide dinitrate (human equivalent: 5mg/kg) or placebo for 6 weeks. In addition to the "supplementation", half of the mice had free access to one of those tiny wheels, of which mice - contrary to the lazy human beings for whom they are used as a model - usually avail themselves voluntarily. Altogether, this leaves us with 4 groups:
- Control group: no wheel running, no NO donor
- Exercise group: access to wheel, no NO donor
- Treatment group: no access to wheel, 66mg/kg isosorbide dinitrate
- T + EX: access to wheel, 66mg/kg isosorbide dinitrate
|Figure 1: Muscle weight of skeletal muscle of exercised and/or isosorbide dinitrate treated 18-months old mice after 6-weeks (data adapted from Leiter. 2012)|
|Figure 2: DNA synthesis and vascular density in skeletal muscle of exercised and/or isosorbide dinitrate treated 18-months old mice after 6-weeks (data adapted from Leiter. 2012)|
Would the combination of an effective NO donor with leucine/HMB work even better?
What is yet interesting, though is that in those "old ladies" the exercise induced skeletal muscle protein synthesis obviously could not keep pace with the increase in DNA expression.
|Figure 3: Mean fiber diameter and protein synthesis in skeletal muscle of exercised and/or isosorbide dinitrate treated 18-months old mice after 6-weeks (data adapted from Leiter. 2012)|
|Image 3: For patients with angina pectoris, |
these small sublingual tablets are life-saving,
for the average physical culturist, they
pose a non-negligible health risk.
The "Insulin Resistance Saga" - Part II: Jimmy has Asthma and My Daddy Eats Five Cheeseburgers and Three Large Servings of French Fries in One Sitting!
|Image 1: In 2009 10% of all US children had at least a mild form of asthma. 57% of these children had had at least one asthma attack in the year before. And in the year 2007, 9 people died of an asthma attack on each of the 365 days of the year (CDC. 2007-2009)... yet our understanding of the nutrition-cleanliness-autoimmune axis is still in its infancy while millions of dollars are spent on a non-sensical "war on cholesterol", every day.|
"Jimmy is getting onto my nerves, really!" As usual, Jeany, your best friend, had been the first to arrive at the Kindergarten. You wonder why she does not want to tell you what her mommy did for a living, but in the end, it did not matter, anyway. You take your lunchbox out of your bag and check whether the peanut-butter sandwiches are still there. "You never know, what Mrs. Youesdeay is up to..." The sandwiches are still there and the Snickers bars, as well. Now, that your catecholamine levels are slowly returning to baseline your blood sugar is dropping back to the alarmingly low levels which made you yawn, when you got out of the car, at 7am.
Five past seven, high time for one of those Snickers bars!
|Image 2: Takeru Kobayashi is only the most prominent of a new generation of media-hyped "food athletes" and questionable rolemodels for our children (img welt.de).|
... 69+1 hot dogs? that cannot be so difficult, right?
The regular corn syrup from the Snickers bar is doing its job pretty decently, your blood sugar rises and your thoughts stop wandering from topic to topic. Now, you are ready to go. You grab your pencil and begin to draw one of those creamy milk-shakes onto the already over-laden meal tray your mother is carrying. Meanwhile, your pancreas is pumping out insulin like crazy, but the constant influx of long-chain fatty acids from your digestive tract and the triglycerides your liver is still producing from the "corn sugar" (for those who are not aware, this is the new name for high fructose corn-syrup) that is responsible for the unbelievable sweet taste of your "healthy whole grain cereals", along with your chronically elevated cortisol levels, are tricking your body to believe that those free and glycerol-bonded fatty acids must be coming right from the adipose tissue, from which they are liberated in order to preserve your blood glucose levels from falling back into the hypoglycemic abyss and shut down the insulin-induced glucose transport into your brain and muscle cells by -50% (Thiébaud. 1982; Roden. 1996; Shulman. 2000).
"Vanilla or chocolate?"
Mrs. Youesdeay is passing out the low-fat vanilla and chocolate milk that is part of your governmentally sponsored breakfast, here at the Kindergarten. You grab one of the 100% vanilla-free yellowish brews, open the lid and avail yourself of another 10g of sugar and a whole host of artificial flavorings. "Mrs. Youesdeay?", you hear Carlson say. "Mrs. Youesdeay, that is not raw milk, is it? My daddy said that I must never drink raw milk, because it will make me sick and go to the hospital... that happens to 1000s of people every year, my daddy says!" You drop the PET bottle with your vanilla milk and stare over to Mrs. Youesdeay. "You don't have to be afraid Carlson. The USDA and our government are making sure that those scrupulous farmers are made accountable. Our milk is pasteurized and homogenized!"
Creatine for Type II Diabetics? 5g/Day Augment Exercise Induced Improvements in Glucose Disposal and Reduce Hb1Ac Levels by Increasing AMPK and GLUT-4 Expression
|Image 1: A reasonable carb intake, regular exercise and, interestingly, creatine will help you not to become insulin resistant in the first place.|
A teaspoon of creatine a day keeps metformin away!
In the latest issue of the journal Amino Acids Christiano Robles Rodrigues Alves and his colleagues from the School of Physical Education and Sports at the University of Sao Paulo in (guess where ;-) Sao Paulo, Brazil, present the results of a double-blind randomized controlled trial involving "25 non-vegetarian type 2 diabetic patients", who received either 5g/day creatine monohydrate or placebo for 12 weeks. In addition, the obese (BMI: 32.5kg/m²) men and women had to take part in a twice-weekly exercise regimen, of which I assume that it revolved around relatively light cardiovascular type of exercises, because otherwise the scientists would probably have provided some more details on what exactly the subjects did.
|Figure 1: Macronutrient composition (in g) of the (ad-libitum) diets of the study participants at the beginning and end of the 12-week creatine/placebo + exercise intervention (data adapted from Alves. 2012)|
|Figure 2: Changes in AMPK-alpha expression (left) and changes in Hb1Ac expressed as a function of changes in AMPK-alpha in the creatine group (right; data adapted from Alves. 2012)|
Hah? Doesn't creatine increase energy stores? How come it does increase AMPK, then?
As a diligent student of the SuppVersity you will have read about the creatine-induced increases in AMPK-alpha expression before (cf. "A Glimpse on Other AMPK Modulators"). Some of you may also have read the Bernado's question, how creatine, a supplement that is marketed for its ability to raise intra-cellular energy stores decreases AMPK, when the latter is the energy sensor of the cell. And in fact, this does sound somewhat counterintuitive at first, but if you think about "how" exactly creatine works, it makes perfect sense.
Wait! Does creatine hamper my gains then?
With AMPK being the opponent of the "muscle-building" mTOR complex, these results could suggest that taking creatine may actually blunt protein synthesis. Now, while that may be the case, if you let your muscles starve for glucose, the opposite will be the case when, there is enough muscle glycogen to replenish both, the ATP as well as the PCr stores, since more PCr will translate into increased workloads and those will in turn provide a more pronounced growth stimulus, which will then result in creatine's well-established multiplicative effects of creatine on exercise-induced skeletal muscle hypertrophy (Hespel. 2007).
Biggest Winners Lose Their Weight "Slowly" - Losing 6kg of Body Weight in 15 instead of 5 Weeks is 4x More Effective and Ensures that it is Fat You Are Losing, Not Muscle!
Obviously the lady who posted that, must have followed the link on a Thursday - in fact one of those Thursday's, where Adelfo was raving about how "disgusting" he wants his muscle to look on the day of his competition. And yes, it may be true that - especially the ladies - probably have slightly different concerns than muscles, which do not look disgusting enough, but the results of a recently published study that was conducted by scientists from the University of Sherbrooke in Québec, Canada, show that even the fair sex could learn a lot from the way Adelfo plans and tweaks his contest prep diet - first and foremost that slow and steady and not rapid and abrupt is the way to go, when you want to make sure that you don't just lose weight, but also see the gratifying results in the mirror, as well.
If you want to get lean and stay lean, you better diet down slowly
What is particularly interesting about the trial, the results of which M. Sénéchal et al. describe in their paper (Sénéchal. 2012) is that they have amazing practical value. After all, the only advice the scientists gave the 23 obese women, who participated in the trial, were ...
- reduce the initial body weight by at least 5% and, unfortunately,
- eat a "healthy" diet containing 55%, 30% and 15% of the caloric intake from carbohydrates, fats, and proteins, respectively.
Rapid vs. slow - biggest loser vs. leanest winner?
I guess if this study had been part of the Biggest Loser TV show, the ladies in the "slow" weight loss group would already have been voted out before they had made it to the -5% body weight weight-loss limit. After all "fast", "rapid" and "immediate" are what everyone is looking for these days and "slow" and "steady" is for the real, not the "biggest losers" - right?
|Figure 1: Prescribed macronutrient composition, identical for all subjects (left), and average caloric deficit (in kcal /day) in the rapid weight loss and slow weight loss groups (right, data based on Sénéchal. 2012)|
|Figure 2: Reductions in weight, waist circumference, total and compartmental fat mass expressed relative to daily kcal deficit in the rapid and slow weight loss groups; relative difference in effect sizes slow vs. rapid (in %) are indicated right above the individual bars (data calculated based on Sénéchal. 2012)|
Losing slow = losing steady = losing healthy = winning in the long run
If we also take into consideration that the "slow losers" experienced greater reductions in blood pressure and a 4x higher reduction in triglycerides (probably a way better marker of overall health than the likewise reduced levels of total cholesterol), it stands to reason that "starving the fat away" is no viable option, regardless of whether you are obese and trying to get down to a healthier weight, or whether you are a competitive bodybuilder who wants his muscle to shine in all their "disgusting" glory.
latest blogpost And though, the scientific understanding of the gut-brain-axis and the physiological reality of a sensation we experience as hunger has not yet been fully elucidated, it is becoming increasingly obvious that the "hunger and satiety hormones" like GLP-1, CCK, PYY & co exert profound regulatory effects which go way beyond making us raid the fridge: They also make our bodies sacrifice energy consuming muscle tissue and fight for each individual fat-molecule it has stored away over the years... keep that in mind, before you rejoice over another 2lbs lost within the last 2 weeks!
Some time passed, and one late night, one of the guys drank too much and passed away. OK, the other buddies said, “Let’s see if he keeps his word.” One night, another night, and they all meet at the pub wondering what’s going on. To whom will he come? Will it be before the thirty days, or after the thirty days? And then, he appears to Bill, in a dream, looking all worn out, black and charred, with a message, “Don’t drink Vodka, Don’t drink Vodka.”
Bill says, “Look at you what happened?” And the fellow says; “let me tell you what happened. After I passed away, I came before G-d, and my entire life, every detail, was played out for me. (That is what actually happens) I didn’t know where to put my self. The embarrassment, humiliation, disgrace was too much to bear.
The judges asked me, why I wasted my time on trivial and trifling matters. “Is this why you where granted life? To eat chips and drink, they asked.” “Before you bought a car you looked into it seriously, which model what make, you did think of the consequences of your choice. Before you bought a house, you got it inspected you looked into it, not to waste your money, and you considered the consequences of your choices. Even before spending small money, you considered whether it was a waste or worthwhile, why didn’t you do the same regarding your life? Why didn’t you make some serious inquiries, investigations, and research, into your life and after life choices, and their consequences?”
I told them you have the wrong guy. I never thought of later, and/or consequences. I was impulsive and always thought of the moment, never of the future. So this one judge asks me, “Did you drink wine?” I said, not only did I drink wine, I enjoyed every good wine I could put my hands on. And he continued to ask me, “Did you drink vodka?” I said to the guy, Give me a break. And how, I drank vodka. Like there was no tomorrow. That’s what got me up here. And he says to me, “but Vodka is bitter it doesn’t taste good.” And I said to him, listen Charlie, you must not know what it means to drink Vodka.
True it doesn’t taste good, and it is bitter, but the feeling one gets afterwards, the feeling of relaxation, makes it all worthwhile. And that’s when I got my foot in my mouth. So he says to me. “AHA. So, when it came to Vodka, you did think of the consequences of your immediate bitter choice, and decided the harsh sour taste, was worth the reward that came afterwards. So why didn’t you do the same regarding other choices in life? It’s only that with the other serious issues you didn’t have enough of an interest, and you didn’t care about it, while with drinking which YOU wanted, YOU decided to forego the temporary discomfort for the perceived rewards afterwards.” And that’s how got my self into real trouble.
Therefore; if you don’t want to get into trouble, DON’T DRINK VODKA.”
This cute little story demonstrates how some people will interpret life according to their preconceived attitudes. While someone else might learn from the admonition of the Judge, to apply discernment in all matters of life, this fellow took a lesson not to drink anymore.
This story exemplifies how, many times we don’t even realize the double standards we ourselves maintain. Happy people are happy because they know why they are here in this world, and they make every effort to consistently make choices in line with their purpose and goals. They see every day as a gift, which gives them more opportunities, to fulfill and reach their unique purpose. This becomes an intense sense of satisfaction and gratitude to G-d, for all the opportunities granted.