News Flashes

• Brand new research on essential amino acids (EAAs) by the International Society of Sports Nutrition (ISSN) is enormously beneficial when it comes to wrapping your head around why EAAs are one of my top, go-to supplements of all time: “International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance”…05:35
  • Here's what you need to know:
    • Free-form EAA supplementation (not derived from exogenous intact protein) is a robust stimulator of muscle protein synthesis and turnover.
    • EAAs stimulate muscle protein synthesis more than an isonitrogenous protein isolate.
    • EAA ingestion produces a rapid rise in peripheral concentrations and inward transport of amino acids into skeletal muscle.
    • EAA stimulation of muscle protein synthesis can occur with multiple dosages and does not interfere with meal effects.
    • Individual EAAs or groups of them may initiate the stimulatory process; however, significant and sustained stimulation occurs when all EAAs are consumed.
    • EAA stimulation of protein synthesis at rest occurs in dosages ranging from 1.5 g to 18 g.
    • A greater percentage of leucine (%/g) contained in ingested compositions of EAAs is required to maximally stimulate muscle protein synthesis populations (aging, clinical pathologies) that demonstrate anabolic resistance.
    • In anabolic-resistant populations, longitudinal EAA supplementation improves functional outcomes.
    • The effects of EAAs and exercise are interactive, such that the combined effects are magnified. This interaction is due to a greater delivery of EAAs to exercising muscle by increased blood flow and higher blood EAA concentrations.
    • Anabolic responses are consistently reported with combinations of EAA ingestion with either resistance or aerobic exercise. This effect is preserved with aging.
    • Free form EAA supplementation is well within the safe upper limit of habitual daily consumption.
    • EAA supplementation is efficacious in the vast majority of clinical studies and conditions.
    • Numerous longitudinal studies involving EAA supplementation in aging populations consistently report favorable improvements in metabolic as well as functional outcomes.
    • More research is needed to examine the potential impact of EAA administration in athletic populations that are intentionally or unintentionally undergoing energy deprivation on changes in muscle protein metabolism and associated performance and body composition changes.
    • More research is needed to examine the role of EAA administration to athletic populations that go through unexpected and sudden periods of inactivity likely secondary to acute injuries and rehabilitation periods that routinely follow surgical interventions.

• What are the best supplements for fat loss? A recent meta-analysis of 111 randomized controlled trials has officially been performed. Eighteen different supplements were examined in “Comparative effects of nutraceuticals on body weight in adults who are overweight or obese: A systematic review and network meta-analysis of 111 randomized clinical trials,” including…
  • Spirulina, psyllium, chitosan, green tea extract, garcinia, curcumin, black seed (Nigella sativa), glucomannan (a dietary fiber), cocoa extract, garlic, ginger, grape seed extract, green coffee extract, resveratrol, saffron, capsaicin, cinnamon, and flaxseed.
  • The winner? Spirulina (−1.77kg/3.90lb.), surprisingly, followed by psyllium (−3.70kg/8.16lb.), black seed (−2.09kg/4.61lb.), chitosan (−1.70kg/3.75lb.), curcumin (−0.82kg/1.81lb.).
  • What’s spirulina? Spirulina is a blue-green algae that has been studied for its health benefits. It’s a great source of protein and has been shown to boost weight loss by increasing metabolism, improving muscle mass, preventing cravings, and reducing appetite: “Effects of spirulina on weight loss and blood lipids: A review.”
  • Where do you get spirulina? Most health food stores have it, but make sure you get the organic, pure stuff. One brand I’ve used lately is Royal Spirulina. You can get it here…25:38

• The next time someone tells you canola oil and the like aren’t *really* that bad for you, ask them if they’ve ever heard of HNE. It stands for “4-hydroxynonenal.” HNE forms when corn oil, canola oil, and soybean oil are heated to a high temperature in the presence of oxygen. High reactivity of HNE results in damaging effects on different proteins, changing their function and stability. The formation of cross-linked HNE-protein adducts can influence the cellular senescence process and, therefore, contribute to organismal aging — yikes! “4-Hydroxynonenal (HNE) modified proteins in metabolic diseases” and “4-Hydroxy-Trans-2-Nonenal and Frying”…36:07

• If you lift weights, you can gain strength and muscle mass even if you’re 85+. “Muscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65–75 Years and Older Adults Above 85 Years” and “High-intensity strength training in nonagenarians. Effects on skeletal muscle”…42:05