ONLINE DRIVERS MEDIA

Stay with Marks PC Solution to get more interesting IT topics!

Resistance training alone wont make up for a sloppy diet - no matter if you do it before or after meals.

Learn more about the effects of your diet on your health at the SuppVersity

Only Whey, Not Soy Works for Wheytloss

Taste Matters - Role of the Taste Receptors

Dairy Protein Satiety Shoot-Out: Casein vs. Whey

How Much Carbs Before Fat is Unhealthy?

5 Tips to Improve & Maintain Insulin Sensitivity

Carbohydrate Shortage in Paleo Land

"One potential explanation why some patients with type-2 diabetes do not have beneficial changes in postprandial glucose and TAG with acute exercise is because of the timing of the acute exercise session relative to meal consumption. Limited evidence suggests that the timing of aerobic exercise around a meal may be important and might explain why some individuals are exercise “insensitive” or “non responders”." (Heden. 2014) 

Figure 1: Previous studies indicate that aerobic workouts after meals have more beneficial effects on the potentially unhealthy increases in glucose or triglycerides (Collberg. 2009)

Figure 2: Postrandial lipid response in the obese type II diabetics (Heden. 2014)

Figure 3: Changes in postprandial insulin and glucose levels (Heden. 2014)

Bottom line: Before we get to the actual interpretation of the result let me briefly point out that it would probably have been at least as effective if the subject had not been fed bull**** like ketchup, mayonnaise, granola bars, and purportedly healthy, but de facto obesogenic fruit juices. The unfortunate truth, however, is that 99% of the type II diabetics still eat like this. For them, the use of resistance training after each meal may be a possible, but unquestionably not practical way to ameliorate the unwanted cardiovascular side effects.

In view of the fact that most diabetics dont work at all, I am 100% convinced that the results of the study at hand have zero practical significance - even I wouldnt go work out after dinner only to lie in bed hungrily, thereafter, And if I did, I would raid the fridge later at night - certainly not a practice thats heart healthier than working out before dinner.

Speaking of which: Working out before dinner would also mean working out after lunch and could thus effectively help the increase in triglycerides and glucose after lunch. Not too bad either, right? | Comment on Facebook!

• Colberg, Sheri R., et al. "Postprandial walking is better for lowering the glycemic effect of dinner than pre-dinner exercise in type 2 diabetic individuals." Journal of the American Medical Directors Association 10.6 (2009): 394-397. 
• Dalgaard, Marian, Claus Thomsen, and Kjeld Hermansen. "Effects of one single bout of low-intensity exercise on postprandial lipaemia in type 2 diabetic men." British Journal of Nutrition 92.03 (2004): 469-476.
• Gill, Jason MR, et al. "Effect of prior moderate exercise on postprandial metabolism in men with type 2 diabetes: heterogeneity of responses." Atherosclerosis 194.1 (2007): 134-143.
• Heden, Timothy D., et al. "Post-dinner resistance exercise improves postprandial risk factors more effectively than pre-dinner resistance exercise in patients with type 2 diabetes."
  Journal of Applied Physiology (2014). Ahead of print.
• Krook, Anna, et al. "Reduction of risk factors following lifestyle modification programme in subjects with type 2 (non?insulin dependent) diabetes mellitus." Clinical physiology and functional imaging 23.1 (2003): 21-30.
• OGorman, Donal J., and Anna Krook. "Exercise and the treatment of diabetes and obesity." Endocrinology and metabolism clinics of North America 37.4 (2008): 887-903.
• Tobin, L. W. L., Bente Kiens, and Henrik Galbo. "The effect of exercise on postprandial lipidemia in type 2 diabetic patients." European journal of applied physiology 102.3 (2008): 361-370.
• van Dijk, Jan-Willem, et al. "Exercise and 24-h glycemic control: equal effects for all type 2 diabetic patients?." Medicine and science in sports and exercise (2012).

Can you hit the fat hard with choline?

You can learn more about choline at the SuppVersity

Huge GH Spikes from GPC!?

Choline & Classic Bodybuilding

Effects of Choline Deficiency

Caffeine, Choline, L-Car = Fat Loss

Choline Maximizes Carnitine Storage

Choline as a Nootropic?

"According to Anni et al. (2011), choline supplementation appears to be safe and the authors recommend taking approximately 2.5 g one hour before a prolonged exercise session. The effective dose in sport studies is 0.2 g phosphatidylcholine 90% per kg of the body mass, which equals 2.1 g of choline for an 80-kg athlete. There is no requirement for a loading or maintenance phase and choline supplementation up to one hour before exercise has been shown to be effective in reducing fatigue." (Elsawy. 2014)

Figure 1: Changes in leptin, plasma choline, body fat (%), BMI, leg & back strength within the last week of precompetition dieting with or without the addition of 2g of choline (undisclosed form) in a recent study by Elsawy et al. (2014).

Choline could also boost fat loss by boosting carnitine levels | more

Bottom line: Now, if it was not for the difference in leptin, the study probably wouldnt have made it into the SuppVersity news - a 1% difference, in body fat (%), as statistically significant as it may be, is after all hardly worth mentioning, when it was measured by body impedance in a tranining phase where hypohydration often beomes an issue. In conjunction with the reduced MDA levels, a clear sign of significant anti-oxidant effects of choline, and the general role of choline in the metabolism of fat (Hanin. 1987), which has also been linked to a greater level of satiety (Wurtman. 1977), I am yet willing to say: Adding 2.0g of choline in form of cheap choline bitartrate is certainly worth a try - I mean, what to you have to lose aside from some of the money you would otherwise spend on other unproven fat burners? And yes, I am pretty sure that in case it does work, it will work for both: women, as in the study at hand, and men.

• Elsawy et al. "Effect of Choline Supplementation on Rapid Weight Loss and Biochemical Variables Among Female Taekwondo and Judo Athletes." Journal of Human Kinetics volume 40/2014, 77-82.
• Hanin I, Ansell GB. "Lecithin: Technological, Biological, and Therapeutic Aspects". Plenum Press, NY, 180-181; 1987.
• Slater, Gary. "Assessing Body Composition of Athletes." Sports Nutrition for Paralympic Athletes (2014): 189.
• Wurtman RJ, Hirsch MJ, Growdon JH. "Lecithin consumption raises serum-free-choline levels." Lancet, 1977; 2: 68-69

Protein before workouts "accelerates protein catabolism"? That sounds worse than it actually is (photo BSN).

You can learn more about protein intake at the SuppVersity

Are You Protein Wheysting?

5x More Than the FDA Allows!

Protein requ. of athletes

High EAA protein for fat loss

Fast vs. slow protein

Less Fat, More Muscle!

Figure 1: Graphical overview of the experimental protocol (Hasegawa. 2014)

"Each  testing period began on Day-1 and ended the meat-free diet  consisting of grains, beans, and milk, and 24- hour urine sample collection on Day-8 (Figure 1). Participants were allocated into  one of three groups; egg white protein (E), soy protein (S), and mineral water control (C) group with no additive, and all were carried out this study protocol three times, and asked not to change their lifestyle behaviors." (Hasegawa. 2014). 

The result of this study should remind you of the "Protein-Wheysting" Article | more is not always better!

• 20 g of egg protein,
• 20g of soy protein, or
• an isoenergetic placebo without protein

Figure 2: no significant difference in perceived fatique, but a significant reduction in peak muscle soreness in the soy (grey blocks) vs. the control (white triangles) group (Hasegawa. 2014).

Figure 3: Urinary nitrogen excretion measured for 72h after the workout (Hasegawa. 2014)

"So youre saying we dont have to worry?" Basically this is the message of todays SuppVersity article, yes. The notion that the increased amount of nitrogen the scientists measured in their subjects urine is the end product of muscle protein breakdown is highly questionable. Its more likely that the provision of extra protein makes the initiation of protein sparing mechanisms which would otherwise reduce the nitrogen excretion in the control group superfluous - I mean, look at Figure 3 again: Compared to Day 4 (i.e. baseline before workout), the levels remain stable in both protein supplementation groups.

If your pre-workout protein makes you hypo, stop using it or buffer the drop in blood sugar w/ CHO | learn why

You still have doubts!? Well, I have evidence to support my conclusion. Wycherley et al. (2010), for example, were able to show that their dieting subjects saw the same improvements in body composition no matter whether they consumed their protein + carbohydrate beverage (likewise 20g of protein) before or after their resistance training workouts. Rasmussen et al. (2000) report significant increases in muscle protein anabolism after resistance training with pre-workout EAA supplementation. And a protein + carbohydrate supplement reduced (not increased) the muscle damage (as evidenced by 33% reduced increase in myoglobin) in some, but not all subjects in a resistance training study by Baty et al. (7 free weight ex; 3 sets x8 reps to failure | Baty. 2007).

All in all, it does therefore not appear to be indicated to change your current supplementation practice (if you are consuming protein before your workouts)... well, unless you feel wiped out, whenever you consume protein before your workout. In that case, the protein induced increase in insulin is probably sending you right down the hypoglycemia alley. In view of given negative effects on your exercise performance and the touted increases in obesity risk, this is something you should try to avoid by either buffering the insulin spike with carbs or simply avoiding the ingestion of fast digesting protein supplements before your workouts | Comment on Facebook!

• Baty, Jacob J., et al. "The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage." The Journal of Strength & Conditioning Research 21.2 (2007): 321-329.
• Hasegawa, Yuko, et al. "Effect of Egg White Protein Supplementation Prior to Acute Resistance Training on Muscle Damage Indices in Untrained Japanese Men." Monten. J. Sports Sci. Med. 3 (2014) 2: 5–12.
• Rasmussen, Blake B., et al. "An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise." Journal of Applied Physiology 88.2 (2000): 386-392.
• Wycherley, Thomas Philip, et al. "Timing of protein ingestion relative to resistance exercise training does not influence body composition, energy expenditure, glycaemic control or cardiometabolic risk factors in a hypocaloric, high protein diet in patients with type 2 diabetes." Diabetes, Obesity and Metabolism 12.12 (2010): 1097-1105.