It’s been more than a decade since I graduated from college, but the memories are vivid and most of them are good. I was recently contacted for an interview with Anoop Balachandran, coordinator of the Health & Fitness Center at the University of Wisconsin-Stout. This interview will appear in the Fitness Center’s newsletter. By the way, Anoop maintains one of the few blogs out there with useful, research-based information (exercisebiology.com). The questions I answered were a pleasant diversion from the ones I typically get from the more advanced/technically inclined audience. While the latter are also important, they only apply to the minority of the population. In the following exchange, more of a general college student audience is addressed. Without further ado….

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Are there ‘bad’ foods and ‘good’ foods? And is it ok to eat a donut?

First let me thank you for the opportunity to reach the students here. Answering the question, labeling foods as “good” or “bad” is a false endeavor from the start, mainly because it ignores context. All foods in isolation can’t be judged without knowing their proportional contribution to the diet. Even seemingly “bad” foods such as donuts can be perfectly neutral (& even beneficial in a psychological sense) as long as they only comprise a minority of the diet. There’s no compelling research evidence suggesting that a diet whose composition is 80-90% whole & minimally refined foods (with the rest coming from miscellaneous indulgent foods) is not prudent enough to maximize health, particularly in physically active populations. Moderation & not tagging any foods as taboo or off-limits is the best way to sustain good dietary habits in the long-term.

There are so many diets out there. But which one do you think is the best, and why?

In a similar sense that foods cannot be inherently good or bad, the same applies to diets. A universally superior diet really does not exist, since the goals, preferences, & tolerances vary with the individual. When examining the spectrum of low-carb to high-carb diets, the choice along the continuum mainly boils down to which one you can best adhere to. With respect to meeting supply & demand, those with a higher volume of training will tend to do better on more carbs, while those who are more sedentary with minimal training demands will do better on less. A blanket recommendation for diet type simply cannot be issued here due to variations in both lifestyle & genetic predisposition across individuals. What CAN be issued as a general recommendation, once again, is to strive for the majority of the diet to come from whole & minimally refined foods. By the way, there are exceptions to this (ie, high-quality protein powders, which are refined foods but still can impart health benefits), but it’s still valid as a generally applicable guideline.

What would you advise a 19-year-old female who wants to lose weight and look toned?

I would first have them focus more on body composition (indicated by clothing fit, comparison pictures, mirror feedback, & in some cases more specialized body comp tracking) rather than total bodyweight. 19 year-old women in many cases have not reached their full potential for bone density, so placing the focus on the scale could be counterproductive from a health standpoint. Not to mention, weight fluctuations due to their monthly cycles can also play serious head games if the scale is used as the main gauge of progress. I would have them honestly examine their eating habits and pinpoint the aspects they are habitually overdoing (ie, empty-calorie intake & oversized portions), and simply pull back on those, rather than taking the all-or-nothing approach of complete avoidance or drastic reductions in overall intake. A moderate caloric deficit should be sustained, along with consistent training and enough regular time off. I would also emphasize the importance of a well-balanced training program that includes resistance training with sound progression. The latter tends to be overlooked by women, yet it’s critical for optimally improving body composition & maintaining those improvements.

How about a 19-year-old guy who wants to pack some muscle?

Guys in their late teens need to first realize they won’t reach true skeletal maturity for another decade or so. Drugs & genetics aside, it’s no coincidence that the top-tier bodybuilders in the world are mostly in their 30’s, with a good handful in their early 40’s. These guys are skeletally mature, and thus have the underlying architecture to hold a maximal amount of muscle. What I’m getting at is that “packing on muscle” in your late teens is not a process that can be hurried, and most guys in their late teens will not be able to accumulate truly substantial levels of muscle mass until they break into their mid-20′s. That’s just the reality of the matter, like it or not. Sure, there indeed are massively muscled 19 year-olds, but they typically are the gifted (or drug-enhanced) exception rather than a realistic benchmark for goal-setting.

With all that said, novices with the primary goal of mass gain should strive to cover their protein & total calorie needs, and not be disappointed in slow but consistent gains. For a 19 year-old who’s just starting out, putting on 15-20 pounds of muscle per year in the first 2-3 years of consistent training is a very respectable accomplishment. Gains in the advanced stages (more than about 4 years of consistent progressive training as an adult) will typically slow down to half of that rate, at best.

With the holiday season coming up, do you have any tips for holiday eating?

My main tip is to relax and enjoy the food as much as the time spent with family & friends. Using the holidays as an excuse to stuff yourself silly for days on end is a bad idea, but so is the other extreme of trying to steadfastly adhere to a rigid diet. Use surplus calories from holiday eating as a time to set some personal records in your chosen sport or training activity.

What do you think are the three major nutritional mistakes people commit when they try to lose weight or gain weight?

The biggest mistake in either losing or gaining weight is not having realistic goals & expectations. Keep in mind, the following guidelines are general, and apply to the majority, so exceptions exist. For fat loss, roughly 1-2 pounds a week is plenty. For muscle gain,  roughly 1-2 pounds a month is plenty. Sorry to burst anyone’s bubble who’s been watching the Biggest Loser or seeing how Joe Gymrat gained 20 solid pounds in 2 months (which is typically rebound weight gain after prolonged dieting). While progress can indeed occur faster in the initial stages of a program, expecting to exceed those benchmarks in the long-term puts most people at risk for experiencing frustration & dropout. There are always exceptional cases, but following these limits can prevent most folks from overeating while gaining & undereating while losing.

A common nutritional misconception for either weight loss or gain is the idea that there are “special” foods that will get the job done faster or better – and conversely, the idea that “bad” foods that will critically hinder the process. Another common mistake for weight loss is placing an over-emphasis on cardio & an under-emphasis on resistance training. Preserving as much muscle as possible while losing fat is important for long-term success. The preservation of muscle during weight loss can be indicated by how well you can maintain your lifting strength. If strength is dropping precipitously, then undue losses in muscle are likely to occur as well.

Where can we read more of your writings, Alan?

My most comprehensive & current material is in my monthly research review, and an ongoing index of the topics covered can be seen here.

Do you have any final comments or thoughts, Alan?

College students as a group should realize that the pursuit of physical fitness goals can be a good thing, but it can also be taken to obsessive levels that disrupt a healthy balance of focus on other aspects of life. Just remember that there are far more fulfilling rewards in life than merely having six-pack abs & bulging biceps.

UPDATE: I have a new inteview with 3DMJ.

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I’m not too modest to admit that I’ve thoroughly enjoyed the amount of online celebrity I’ve experienced – however minor it may be in the large scheme. Thankfully, there hasn’t been any significant attacks on my material or character. I haven’t had to shield myself or recover from vicious criticism, defamation, or career-damaging scandal. Why is this? I think the reason is simple: I do my best to avoid talking out of my rear end & ignoring scientific research. When people dish out information that’s grounded in nothing but hype & imagination (which is common in the fitness industry), they make easy targets of themselves.

And now on to the point of this blog post… As a moderator of the forums at bodybuilding.com, I’ve built a solid relationship with the members – especially in the Nutrition forum. There’s plenty of camaraderie, and discussions range from serious to ridiculous. On the note of the latter, you can never underestimate people’s graphics skills (or sense of humor). Without further ado, here’s some of the fine handiwork of the people who make my job something I truly enjoy.

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Postscript

I recently became aware of the blog of James Heathers, a fellow metal fan who happens to be on faculty at the University of Sydney. A recent blog post of his included a Meshuggah track, which he posted after a conversation we had about that great band, along with the limitations of a recent study on whole-body vibration training.  His full commentary in a yet-unpublished letter to the editors of the European Journal of Applied Physiology is in the latest issue of AARR.

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The Fitness Summit is about a week away (May 13-14th), and I’m one of the speakers. If it’s feasible for you to make it, there’s still a little bit of time left to take the plunge. Here is the info & registration page. Listen to Lou Schuler describe it in detail in Episode 204 of The Fitcast.

Speaking of Lou, I’d like to shamelessly plug his new book, The New Rules of Lifting for Abs, co-written by Alwyn Cosgrove. It’s a very fast read, and it contains plenty of solid information. I would say that the most appropriate target for this book is the lay audience in the beginning-to-intermediate stage of their training. I realize plenty of the readers of my blog are in the advanced stages, so consider getting this book as a gift for folks who you’d like to get started on the right foot. Also, don’t be surprised to find new exercise ideas for yourselves and/or your clients. The focus of the book is ‘core’ training, and it clarifies the many misconceptions surrounding that. A more detailed review of the book by JP Fitness moderator & friend of mine, Roland Denzel, can be found here. You’d be very hard-pressed to find a bad review of any of the books in the ‘New Rules’ series.

So, hurry up & register for the Fitness Summit. You’ll get to pick the brains of Lou & the rest of the speakers for 2 days straight. Again, details about the speakers & registration are here. Lou’s book is available at all of the following: Amazon | Borders | Barnes& Noble | Penguin | Indiebound

The next plug is for 2 products by Xtreme Formulations: Ultra Peptide (a casein-dominant protein powder) & Ultra Peptide Whey. Understand that I don’t have a formal endorsement deal with these guys, so there’s no vested interest here other than to spread the word that these products taste so good, they can legitimately be used to replace traditional desserts. My personal favorite flavors of Ultra Peptide Whey are Arctic Lemon, Mint Chocolate, & Mochaccino. My faves in the casein variety are Chocolate & Lemon Creme Pie. Cinnamon Roll is a popular one as well. I’m not exaggerating when I say that Ultra Peptide (the casein version, not the whey) is the best tasting protein powder I’ve tried thus far. It can turn pretty much any plain food (yogurt, cottage cheese, oats, etc) into something that tastes absolutely indulgent.

One more thing….

The RSS feed for Martin Berkhan’s site apparently wasn’t working during the time he posted my guest article, so I’ll link it here.

That’s all, folks. I’ll be pretty darn busy between now & the Summit, so answering questions relating to this blog post will be out of the question. Instead of leaving people hanging, the comments function will be closed. I’ll be back in a bit. In the mean time - train smart, eat heavy.

SCCRRREEEEECH…. Alright, how about another update?

New article just posted at wannabebig.com: The Dirt on Clean Eating.

Off-Topic but Important

I think this message is important, especially for industry gurus who use Facebook and similar social networking means to interface with a high volume of friends and/or patrons of their products & services. The bigger the network, the bigger the risks. Scammers have targeted the vulnerabilities of Facebook members to pull all kinds of stunts. This includes identity theft and various evils, from mild harrassment to serious crimes. It’s like taking candy from a baby for these criminals, since a lot of personal info is easily accessible from Facebook accounts.

My Personal Account

I recently visited Facebook and posted an announcement about my guest article on Leangains.com.  I’m not very active on Facebook, but I do make it a point to add people with friend requests each time I drop in. I automatically avoid adding people without profile pics. Another thing I automatically do is get suspicious about seductive female profile pics. You know what I’m talking about, those with that “come hither” glamor shot-type of look. Scammers know full-well that the last thing that the average guy can resist is an attractive woman.

I’ll walk you through an actual example of me screening a prospective Facebook friend who might be a fraud. First, take a look at a snippet of my Facebook home page, once the friend request drop-down box is hit. There’s something fishy about the girl’s pic. It’s a little too dreamy, air-brushed-looking, and just out of the ordinary:

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Instead of reflexively hitting the “confirm” button for Venelle Legazpi, I clicked on her picture, then visited her wall. There’s nothing there but pics posted, no updates that would indicate a normal person. Her info page is blocked for privacy purposes. This person had already successfully ‘friended’7 guys, and 3 of them are well-known fitness industry folks. I already sensed a scam, but just to completely close the books on this case, I ran a TinEye.com search on one of her pics. TinEye is a unique type of search engine that retrieves the web location(s) of any image you feed it. The process is super-quick. As a moderator at Bodybuilding.com, I use TinEye to run checks on members who might have fake avatars.

The first step is to right-click on the pic you want to search. On the drop-down box that appears, click on properties. A box will pop up, and copy the URL (highlight it, then hit Ctrl + C). Then, make sure you copy the entire URL on the pop-up box (only part of it is circled in red below):

Once you’ve copied the URL, paste it (hit Ctrl + V)  into the URL search field on the TinEye.com home page:

In the case of this suspicious Facebook friend request, 15 images were found of someone named Misa Campo, not Venelle Legazpi. Scam confirmed:

A Google search on Misa Campo yields results that are not necessarily safe for work. Clicking unfamiliar links is a good way to invite viruses & various forms of malware into your computer. If you think you’ve mistakenly ‘friended’ a fraudster, here is a guide to un-doing that move. Anyway, I hope this helps protect some of you out there with big fanbases or lots of incoming traffic on sites like Facebook.

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Full-on brofessor mode

The above pic, taken earlier today, is of me & the nutritional counseling class of Dr. Terri Lisagor, at California State University, Northridge.  Dr. Lisagor was one of my nutrition professors in my undergrad, and she’s one of the most well-rounded, successful, big-hearted people I know. She regularly invites me to lecture to her students on a range of topics from sports nutrition, altering body composition, and counseling various client types.  The teaching sessions consist primarily of Q & A with the students, and me coming apart by the jokes & wisdom that Terri interjects as I answer the students’ questions.  Most of the students are in their final year of undergrad, and they still have fire in their eyes & the will to learn. I always get a very gratifying kick out of watching the students (& Dr. Lisagor) furiously type and scribble notes as I ramble on & off-topic.

General notes

Thanks for your feedback on the previous post about paper credentials versus the fitness industry. A lot of insight was shared, and a lot of food for thought was dished out. As evidenced by the pic above, I have an affinity towards nutrition education, and not just because the dietetics field is 95% women. Also, thanks for your feedback in general on this blog. I’m still pretty stunned that it gets the traffic it does, especially since my blogging frequency would make any social media guru wince & frown in disapproval.

I realize it’s been months since I’ve posted, and I wanted to assure all of you that I haven’t given up blogging for good. I’ve just been busy with more pressing things, the big 3 being AARR, my ongoing work with Men’s Health magazine, and of course, my rambunctious but lovable stable of clients. As soon as I can reign my projects into a more managable melee (especially pulling forward the AARR posting date), blogging will have to take a backseat. I have a post cooking right now & I’m dying to get it out, but not until I handle the first things first.

Summit alert

For now, I’d like to alert everyone that registrations are now open for the JP Fitness Summit 2011, May 13-14 in Kansas City, MO. Here is the info & registration page. If you’ve been thinking about attending for some time now but never pulled the trigger on it, listen to best-selling author/industry oracle Lou Schuler talk about it in Episode 204 of The Fitcast. He doesn’t even need to try to sell it; all he needs to do is relay facts about it and you’ll get the vibe of how great it is… And with that, I gotta go. I’ll be back after slaying a few more dragons (while eating an alarming array of non-Paleo foods).

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UPDATE: Head over to Leangains.com & check out my guest article critiquing the ISSN’s position stand on meal frequency.

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The fitness industry appears to be unique in its ability to facilitate career success despite a lack of what I call paper credentials (letters after your name). Before I go on with this, it might be a good idea to set some operational definitions for fitness industry & career success. The latter term is highly subjective, so let’s just define it as the ability to make a decent living. I’m not necessarily talking about getting filthy-rich, but at least being able to comfortably cover your independent living expenses without needing a night-job where dollar bills are waved at you.

Next, let’s define the fitness industry itself. Let’s just figure this encompasses any field related to improving the body composition or physical performance of the healthy population through diet and/or exercise programming.  This section is titled as a question because this is the only industry I’ve been professionally involved with. I don’t have any first-hand experience in other industries, so the uniqueness of this aspect of the fitness world is mainly an assumptive observation I’ve made.

So, here’s the point. It seems to me that paper credentials are not nearly as crucial for success in the fitness field as they are for success in other fields. This is especially the case with entrepreneurs – particularly those whose business is primarily internet-based.  I’m not aware of any formal research on this topic, but I would venture to guess that the fitness realm has a large proportion of entrepreneurs. This demographic obviously has little concern for employer acceptance, so their main entrance requirement into practice is a big set of cojones. Also, a knack for effective marketing is often what separates the highly successful fitness entrepreneurs from the average ones.

The good & the bad about such an open industry

Fitness industry credentialing  is largely based on certification. This allows people to take  more focused and efficient routes toward adeptness in their chosen skill set. Anyone who has a college degree related to nutrition or exercise is well-aware of the battery of irrelevant, time-wasting, life-bleeding courses (in addition to the relevant ones) required to get the degree. There are several instances where I’ve heard people attest to learning more in their 3-day certifications than in their 4-year degree. This is kind of sad, but it’s true. Furthermore, in the fitness field, personal trainers can get hired almost anywhere, as long as they’re certified.

The good thing about certifications is that they cut right to the relevant information, and omit the trivial courses common in college curriculums. This is good in the sense that plenty of industrious people with advanced degrees in unrelated fields have made a rapid switch over to the fitness field due to its low entrance hurdles. Thankfully for many folks contemplating a late career change, the fitness field is free of the traditional entrance barriers of other professions. But of course, there’s a dark side.

The fitness industry is famous for being chock-full of quacks and charlatans. There are heaps of people running their mouths online and off, pontificating about this nutrient or that, this way of training or that — without having learned the physiological basis for such recommendations or protocols. The fact that this field has so many wackos makes it difficult for the consumer to discern whose material is scientifically based, and whose material is a lot of hot air. This is the unfortunate side of the picture, but it’s also part of my point — you can be devoid of scientific knowledge (or you can create your own brand of pseudoscience), and still become successful in the fitness industry.

A little about entrepreneurship versus employment

Again, if you plan on approaching a large company for employment, degrees can not only help, but in many cases are required for being remotely considered for the job. Degrees can also help facilitate an easier climb up the corporate ladder, and allow higher pay rates. However, entrepreneurship is a different animal, especially in the fitness industry. In many cases, a great physique will get you more clients and/or customers than having a string of letters after your name. Aside from a miniscule minority, clients truly don’t care what certifications trainers have. They just want to know if your clientele gets results, and that you actually care about them enough to show up for appointments.

Entrepreneurship in the writing vein is a whole other topic that could easily warrant its own post, but here’s what I’ve learned. The people who give up their hard-earned money for fitness information products do not do so on the basis of how many advanced degrees the author has. Now, this may be different in the realm of medical information for diseased populations, but for the healthy population aiming to either look or perform better, there seems to be a different set of prerequisites in the eyes of the clients & customers. Case in point – how many of you reading this blog give a rat’s ass about my degrees? I didn’t think so.

Just a few examples

Perhaps the best way to illustrate my perspective of this topic is by providing a few real-world examples of entrepreneurs whose material I’ve followed at some point (or still follow).  The common thread among them is their success despite their non-reliance on paper credentials.

• Let’s begin with the late Dan Duchaine. He’s written a number of books, but is perhaps most famous for Body Opus. Dan is widely regarded as one of the most brilliant guys to ever utter a word about nutrition & other related topics, and pretty much no one really gives a hoot what he studied formally. A little-known fact is that his college degree is in theater arts.
• Another guy who made a huge mark without a string of degrees after his name is best-selling author (Body for Life) & former owner of EAS, Bill Phillips. In contrast to Dan’s somewhat ‘underground’ celebrity status, Bill has reached obscene levels of commercial success. He has no health or fitness-related college degree that I know of. While I’ve never gained any innovative nutritional knowledge by reading Bill’s material, he’s a fascinating and inspiring study in achieving a tremendous scale of success with the lay audience.
• I mention Lyle McDonald quite regularly because a)  for roughly the past decade, he’s been one of the most influential guys in the industry, and b) he and I have a similar market niche. Although our business models differ slightly, we share the same fundamental science/research-obsessed approach that’s tempered with field experience. Lyle fits the present topic perfectly because he’s another guy without a string of advanced degrees and certifications (after his undergrad degree in exercise physiology, he got bored of the snail-pace of college). Nevertheless, anyone who’s familiar with his work knows that a stack of degrees would be a humorous underrepresentation of his actual knowledge.
• Martin Berkhan is best known for his scientific approach to intermittent fasting. Martin is unique among this list because he doesn’t have a book out. However, has one of the most impressive collections of client success stories you’ll ever come across. His own transformation is particularly amazing. When he does put out a book, there’s no question that it will accelerate his already rapid career ascent. Once again, Martin does not rely upon his academic credentials to assert his credibility, and nonetheless has a backlog of clients waiting to work with him, and a legion of followers waiting for his book to be completed. I don’t even know what his exact degree is (nor do I really care), but I do know that he’s one of the very few people whose work I bother to read with genuine interest.
• Tom Venuto is best known for authoring the e-book Burn the Fat, Feed the Muscle. He also has an Avery-published book available through major retailers called The Body Fat Solution. On a side-note, this is probably the most scientifically sound weight loss book to ever hit the shelves of mainstream book stores. Tom has parlayed his physique and vast client experience – along with his genuine diligence in gathering the facts – to create a prodigious level of success. His formal education boils down to an undergrad degree in exercise science and a couple of training certifications. But does anyone really care about what Tom’s formal education is? I know I don’t – but maybe that’s just me. What matters is that he strives to balance his personal experiences with what’s been demonstrated in scientific research. Speaking of research, both Tom Venuto & Martin Berkhan are currently subscribed to my research review, and have maintained their subscriptions since the publication’s initial release in early 2008.
• Anthony Colpo is best known for his book, The Great Cholesterol Con. For those unfamiliar with his work, a good introduction is this peer-reviewed article on the cholesterol controversy published in the Journal of American Physicians and Surgeons. Of equally high quality is this response to a critical letter to the editor regarding his paper. Anthony’s sharp reasoning ability and firm grasp of a wide range of fitness-related topics put him squarely on my short list of excellent reading material, despite the lack ‘flexing’ of letters after his name.

Wrapping up

There are plenty more examples worth discussing (Alwyn Cosgrove [correction: I was just informed that Alwyn indeed has a master's degree in exercise science, but the fact that I was unaware of this speaks toward my point that he doesn't necessarily use it to tout his expertise], Jamie Hale, Leigh Peele, JC Deen, & the list goes on), but this piece is already running too long. Let me stress that this was not meant to be an anti-college article, nor was it meant to indiscriminately rail against advanced formal education. There obviously are brilliant & successful folks in the fitness industry who have advanced degrees (James Krieger, Emma-Leigh Synnott, and Layne Norton immediately come to mind). However, my point stands that becoming successful in the fitness industry - especially as an entrepreneur - is not critically hinged upon paper credentials.

I’ll end off by mentioning what I feel is one of the most effective training grounds for fitness entrepreneurship: being an employee. For anyone thinking of creating a successful business, spend some time first as an employee – even if it’s for a limited but long enough stint to get a feel for what consistently produces results. This way, you’ll be able to minimize your risks & use your corporate experience toward more smoothly navigating your own company. Here’s a short list of certifying bodies that I feel are worth the investment for those seeking to get a foot in the door:

• National Strength & Conditioning Association
• National Academy of Sports Medicine
• American College of Sports Medicine
• International Society of Sports Nutrition
• Update: the ISSN has a sports nutrition certification for those without a 4-year degree.

BREAKING  NEWS:  David Miklas just created more video brilliance (here).

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And no, it’s not the fact that I stumbled into a brief torrent of T-shirt design. Some of you might relate to the experience I’m about to describe. The reason I wanna share this is not to show off how cool I am, but to show you how I still run into inner (& outer) struggles with a journey that I’ve intended to create for myself. I also think there’s a lesson or two to be learned, and I’d like to pass those on.

Last week I was given the opportunity to test my chops as the full-time nutritionist of the Los Angeles Kings. During a lengthy discussion with Jeff Solomon, the team’s director of operations, we came to an agreement that my distance-based model of working with clients didn’t line up with his vision of having a full-time staffer who traveled with the team. I could have decided to fulfull this more traditional position, but instead I chose to stick with my current trajectory.

Could I have been open to actually driving to work? Yes – I do it every Monday for my in-person counseling practice. Could I have been open to allowing myself to become part of a team of coaches building better professional athletes? Yes – I do it right now, although on a distance basis. Could I have decided to, if even temporarily, set my career path in another direction with different challenges & benefits? Yes - any sane person would, says my wife. The fact that Jeff was such a personable & straight-shooting guy didn’t make letting this chance to join his team slip by any easier.

I essentially was chosen for the opportunity to do what most nutrition students & professionals would give their left kidney for. But I chose to stick with what I’m doing now…and this was an awakening moment for me. I discovered a few things that I haven’t yet taken completely to heart: 1) I love what do, apparently to an insane degree. 2) I’m very persistent about disallowing the most attractive offers to distract me from following through with the personal vision I’ve set out to accomplish – and am currently accomplishing. 3) If point #2 wasn’t in place, then point #1 might not be the case.

Now, I have to qualify & somewhat disclaim what I just said by emphasizing that most people should be open to various paths within a given career – especially when you’re just starting out, or if you’re not completely stoked about your current position. It’s not like I was offered a position in a completely unrelated field. It’s just that in a large sense, I’ve been there & done that. Now I place a super-high premium on working from my home computer and being geographically close  to my wife & kids year-round. This is what makes me happy, and this is what I’ve worked endlessly to achieve over the last 18 years.

I believe that the best of my career is yet to come, and every day is its own adventure as I graduate to each new level of self-actualization. I want to encourage any of you who’s been in a similar position to not harbor any regrets about walking away from incredible opportunities that don’t fit your original vision.

Oh yeah, happy Halloween weekend, everyone. Just remember that sugar is baaaad, mmmmkay?

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Time to let the cat out of the bag…

If you’ll recall back in June, I wrote “Why Nutritional Dogma Dies Hard” and the Broscience graphic prompted several requests for a T-shirt to be made. Well, what ended up happening was me doing that – plus falling into a ridiculous creative catharsis.

Now, please don’t panic and think I’m switching careers. I’m not going to suddenly appear on Fashion TV next to Donatella Versace. This is a one-time eruption of artsy-ness, and now it’s back to the regularly scheduled fitness flogging. On rare occasion I might come up with a new design, and I’ll alert you each time that happens.

Click here to see what I’ve been brewing up.

Update: here’s a snapshot of what the page looks like now, I’ve put up 10 new designs since the initial announcement:

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Loading the Ammo

The screenshot above is from the forum of fitness writer Chris Shugart. He recently posted a comment that would strike a chord with anyone who has studied nutrition or dietetics in a formal university setting. Before I get to that, let’s cover some background about why it was said. To state the obvious, high-fructose corn syrup (HFCS) is controversial. My blog post critiquing Dr. Robert Lustig’s fructose lecture brewed up a torrent of discussion. This included a 3-round debate between Lustig & I, which Lustig quite obviously lost. A summary of the action can be seen in this follow-up post.

Just when you think the clamoring over HFCS has hit a crescendo, there’s always another peak. Last March, a Princeton University news release claimed that a study done at their home-turf finally showed that HFCS “prompts considerably more weight gain” than sucrose [1]. However, this study has critical flaws that ultimately render it an interesting, but highly inconclusive piece of animal data. A few of the study’s important limitations are:

• Humans are not rats, especially when it comes to carbohydrate metabolism. The metabolic pathway where carbohydrate is converted to fat within the liver (called de novo lipogenesis, or DNL), is far more efficient in rats than in humans. I discuss this and other physiological differences in my research review.
• Dosing was irrelevant to human conditions. To quote a valid point made in a counter-release by the CRA, “Translating the study’s reported rat intakes to human proportions, the calories gained from high fructose corn syrup would be equivalent to about 3000 kcal/day all from that single source. In comparison, adult humans consume about 2,000 calories per day from all dietary sources.”
• There was no sucrose-fed control group for part of the short-term experiments and no sucrose-fed control group for the entirety of the long-term experiments in male rats. Missing sucrose control groups in the long-term phases of the experiment make it impossible to conclude that HFCS is uniquely lipogenic compared to sucrose.
• Inconsistencies in the results simply do not support the headline of the Princeton press release, nor the implications made by the researchers themselves. For example, in the only set of comparators that actually included a sucrose-fed group in the long-term phase of the study, no significant differences were seen in bodyweight or triglyceride levels. For details about the statistical problems of this study, check out this excellent review by James Krieger.

Bang Goes the Hammer

So what did Shugart say that really set things off? The discussion began after he posted a commentary against HFCS (claiming it’s more harmful than sucrose), which he attempted to support by citing the aforementioned Princeton press release. In response to criticism leveled at the research he cited, Shugart decided to take a stiff jab at the dietetics profession. Click the screenshot below to see one of the most disparaging statements I’ve seen towards dietitians and nutrition students.

It’s given that Registered Dietitians (RDs) are better known for their clinical skills than their work with physique competitors and athletic populations in general. In fact, I’ve done my past share of criticizing RDs as a group for not being current in their knowledge of sports nutrition. The difference is, being a former dietetics student, I saw this gap in the curriculum and responded by providing CDR-approved continuing education courses to RDs in order to help beef up their proficiency. Shugart, on the other hand, is quick to belittle and dismiss RDs, while having a considerably less rigorous education in nutritional science than them.

More importantly, however, he attacked their supposedly corrupt governing body instead of attacking the content of their argument. If it was a discussion about the intellectual or academic honesty of governing bodies, then T-Nation vs. the American Dietetic Association would be a fun comparison. Too bad the discussion was about the comparative metabolic effects of HFCS and sucrose.  

Unfortunately for Shugart, a couple of fitness-savvy RDs lurking his forum responded in opposition. One member’s tone was strong enough for Shugart to delete his responses. I personally don’t care how aggressively someone comes off in a debate, but when their valid points get censored, you just have to shake your head. Thus far, Shugart has been unable to logically respond to the contentions put forth by the uncensored RD (and others) in this thread.

I think the moral of the story here is, in any discussion, place your focus on the data presented, not the decorations on the sleeve. 

Reference Cited

1. Bocarsly ME, et al. High-fructose corn syrup causes characteristics of obesity in rats: Increased body weight, body fat and triglyceride levels. Pharmacol Biochem Behav. 2010 Feb 26. [Epub ahead of print] [Medline]

[GO HERE TO COMMENT]

I thought some of you might get a kick out of the original AARR logo above, which I scrapped in favor of the sexier black & red one. NOTE: I’m closing comments on this post since I will not have enough time to field the questions that are certain to arise from nonsubscribers. This post is more a service to subscribers & prospective subscribers than a forum for me to discuss the reams of research I’ve already covered in AARR. Thanks for understanding. I’ll return to the “regular” blog posting shortly. Any urgent questions can be answered at aarrsupport[at]gmail.com. _________________________________________________________________________ As most of you know, I write a monthly research review that simultaneously consumes and creates a large part of my being (details here). An ongoing objective of mine is to improve it continually & progressively. One of the recurrent requests I’ve received, especially lately, is a listing of the articles or a way to search for topics. I’ll be posting a tutorial on the protected member’s page shortly that will allow for more specific searches within the issues. But for now, the following should cover most people’s search needs. Computer-savvy folks, please bear with this tutorial which undoubtedly is basic knowledge to you, but has been an incredible time saver (life saver?) for more simple-minded folks like myself.

Ctrl +F is a simple way of finding any term or phrase on a given page. While holding down the Ctrl key, hit the F key. This will bring up a search field the looks something like this (mine pops up at the top right of the window): Now just type in the word (or exact phrase) you’re looking for, then hit Enter. You’ll be taken to the word highlighted within the text, and each successive stroke of the Enter key will take you to the next point where the word is mentioned. If the word isn’t on the page (or if you mispelled the word or phrase), a window will pop up looking like this: The references are listed (in most cases) in the following format: author(s), article title, link to source. Keep in mind that authors’ first names are initialed, so use last names in your author searches. With that out of the way, here’s the beast that is the AARR index, which I’ll update monthly. Sincere thanks goes out to the AARR subscribers for the suggestions & help on this, especially Steven Bubel.

_________________________________________________________________________

January 2008

EDITOR’S CUT

• Aragon AA. Nutrient Timing, Part 1: Fat. [AARR]

NUTRITION & EXERCISE

SUPPLEMENTATION

• Roberts MD, et al. Effects of ingesting JavaFit Energy Extreme functional coffee on aerobic and anaerobic fitness markers in recreationally-active coffee consumers. J Int Soc Sports Nutr. 2007 Dec 8;4(1):25. [Medline]
• Tang JE, et al. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. 2007 Dec;32(6):1132-1138. [Medline]

LESS RECENT GEMS

• Kreider RB, et al. Effects of ingesting protein with various forms of carbohydrate following resistance-exercise on substrate availability and markers of anabolism, catabolism, and immunity. J Int Soc Sports Nutr. 2007 Nov 12;4(1):18 [Medline]
• Koopman, et al. Coingestion of carbohydrate with protein does not further augment post-exercise muscle protein synthesis. Am J Physiol Endocrinol Metab. 2007 Sep;293(3):E833-42. [Medline]
• LaCroix M, et al. Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement. Am J Clin Nutr. 2006 Nov;84(5):1070-9. [Medline]
• Paddon-Jones D, et al. Exogenous amino acids stimulate human muscle anabolism without interfering with the response to mixed meal ingestion. Am J Physiol Endocrinol Metab. 2005 Apr;288(4):E761-7 [Medline]
• Van der Ploag, et al. Body composition changes in female bodybuilders during preparation for competition. Eur J Clin Nutr. 2001 Apr;55(4):268-77. [Medline]

IN THE LAY PRESS

• Rousell M. Build and burn: muscle building for the 21^st century (my critique of the article). [AARR]

_________________________________________________________________________

February 2008

EDITOR’S CUT

• Aragon AA. Nutrient timing, part 2: pre- & during-exercise carbohydrate & protein. [AARR]

NUTRITION & EXERCISE

• Green MS, et al. Carbohydrate-Protein Drinks Do Not Enhance Recovery From Exercise-Induced Muscle Injury. Int J Sport Nutr Exerc Metab. 2008 Feb;18(1):608-23. [IJSNEM]
• Rowlands DS, et al. Effect of dietary protein content during recovery from high-intensity cycling on subsequent performance and markers of stress, inflammation, and muscle damage in well-trained men. Appl Physiol Nutr Metab. 2008 Feb;33(1): 39–51 [APNM]

SUPPLEMENTATION

• Herda TJ, et al. Effects of a supplement designed to increase ATP levels on muscle strength, power output, and endurance. J Int Soc Sports Nutr. 2008 Jan 29;5(3) [JISSN]
• Kawashima H, et al. One-year ad libitum consumption of diacylglycerol oil as part of a regular diet results in modest weight loss in comparison with consumption of a triacylglycerol control oil in overweight Japanese subjects. J Am Diet Assoc. 2008 Jan;108(1):57-66. [Medline]

LESS RECENT GEMS

• Kern M, et al. Metabolic and performance effects of raisins versus sports gel as pre-exercise feedings in cyclists. J Strength Cond Res. 2007 Nov 1;21(4):1204-1207. [Medline]
• Das SK, et al. Long-term effects of 2 energy-restricted diets differing in glycemic load on dietary adherence, body composition, and metabolism in CALERIE: a 1-y randomized controlled trial. Am J Clin Nutr. 2007 Apr;85(4):1023-30. [Medline]

IN THE LAY PRESS

• Master Amino Acid Pattern (MAP) provides a sure way to rebuild energy – fitness – life! (Part 1 of 2) [AARR]

_________________________________________________________________________

March 2008

EDITOR’S CUT

• Aragon AA. Nutrient Timing, Part 3: Postxercise Carbohydrate & Protein. [AARR]

NUTRITION & EXERCISE

• Seip RL, et al. Physiogenomic comparison of human fat loss in response to diets restrictive of carbohydrate or fat. Nutr Metab (Lond). 2008 Feb 6;5(1):4. [Medline]
• Stiegler P, et al. Moderate exercise, postprandial energy expenditure, and substrate use in varying meals in lean and obese men. Int J Sport Nutr Exerc Metab. 2008 Feb;18(1):66-78. [Medline]

SUPPLEMENTATION

• White JP, et al. Effect of carbohydrate-protein supplement timing on acute exercise-induced muscle damage. J Int Soc Sports Nutr. 2008 Feb 19;5(1):5. [Medline]
• Jager R, et al. The effects of creatine pyruvate and creatine citrate on performance during high intensity exercise. J Int Soc Sports Nutr. 2008 Feb 13;5(1):4. [Medline]

LESS RECENT GEM

• Mourier A, et al. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55. [Medline]

IN THE LAY PRESS

• Master Amino Acid Pattern (MAP) provides a sure way to rebuild energy – fitness – life! (Part 2 of 2) [AARR]

_________________________________________________________________________

April 2008

EDITOR’S CUT

• Aragon AA. Strength training vs. endurance training: macro-effects on body composition. [AARR]

NUTRITION & EXERCISE

• St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008 Mar;87(3):621-6. [Medline]
• Lobb LR, et al. Perceptions of antiobesity medications among personal trainers. J Strength Cond Res. 2008 Mar;22(2): 485-9. [JSCR]

SUPPLEMENTATION

• Campbell C, et al. Carbohydrate-supplement form and exercise performance. Int J Sport Nutr Exerc Metab. 2008 Apr;18(2):179-90. [Medline]
• Frestedt JL, et al. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008 Mar 27;5:8. [Medline]

LESS RECENT GEMS

• Kendrick IP, et al. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids. 2008 May;34(4):547-54. [Medline]
• Hill AM, et al. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr. 2007 May;85(5):1267-74. [Medline]

IN THE LAY PRESS

• Aragon AA. My philosophy on career success. [AARR]

_________________________________________________________________________

May 2008

EDITOR’S CUT

• Aragon AA. ‘Berried’ in hope: a scientific look at antioxidants and the implications of exotic fruit juice marketing. [AARR]

NUTRITION & EXERCISE

• Beelen M, et al. Protein coingestion stimulates muscle protein synthesis during resistance-type exercise. Am J Physiol Endocrinol Metab. 2008 Jul;295(1):E70-7. [Medline]
• Sillanpää E, et al. Body composition and fitness during strength and/or endurance training in older men. Med Sci Sports Exerc. 2008 May;40(5):950-8. [Medline]

SUPPLEMENTATION

• Lockwood CM, et al. Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial. Nutr Metab (Lond). 2008 Apr 21;5:11. [Medline]
• Hoffman JR, et al. Effect of a pre-exercise energy supplement on the acute hormonal response to resistance exercise. J Strength Cond Res. 2008 May;22(3):874-82. [Medline]

LESS RECENT GEMS

• Hornyak M, et al. Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Sleep. 1998 Aug 1;21(5):501-5. [Medline]
• Johnston CS, et al. Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Am J Clin Nutr. 2006 May;83(5):1055-61. [Medline]

IN THE LAY PRESS Aragon AA. Split decisions: meat-heads unite! [AARR] _________________________________________________________________________

June 2008

EDITOR’S CUT

• Aragon AA. What’s the deal with egg consumption and cardiovascular disease? [AARR]

NUTRITION & EXERCISE

• Arciero PJ, et al. Moderate protein intake improves total and regional body composition and insulin sensitivity in overweight adults. Metabolism. 2008 Jun;57(6):757-65. [Medline]
• Alemany JA, et al. Effects of dietary protein content on IGF-I, testosterone, and body composition during eight days severe energy deficit and arduous physical activity. J Appl Physiol. 2008 May 1. [Epub ahead of print] [Medline]
• Chen YJ, et al. Effect of preexercise meals with different glycemic indices and loads on metabolic responses and endurance running. IJSNEM. 2008:(18):281-300. [IJSNEM]

SUPPLEMENTATION

• Pedersen DJ, et al. High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is co-ingested with caffeine. J Appl Physiol. 2008 May 8. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Bryner RW, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21. [Medline]

IN THE LAY PRESS: PHYSIQUE COACHES

• The wisdom of pro bodybuilder Lane Norton (interviewed by Alan Aragon). [AARR]
• The wisdom of pro figure competitor Pauline Nordin (interviewed by Alan Aragon). [AARR]

_________________________________________________________________________

July 2008

EDITOR’S CUT

• Aragon AA. Creatine has made its mark, and beta-alanine is scratching for a piece of the action. [AARR]

NUTRITION & EXERCISE

• Fujita S, et al. Essential amino acid and carbohydrate ingestion prior to resistance exercise does not enhance post-exercise muscle protein synthesis. J Appl Physiol. 2008 Jun 5. [Epub ahead of print] [Medline]
• Davy BM, et al. Water consumption reduces energy intake at a breakfast meal in obese older adults. J Am Diet Assoc. 2008 Jul;108(7):1236-9. [Medline]

SUPPLEMENTATION

• Keogh JB, Clifton P. The effect of meal replacements high in glycomacropeptide on weight loss and markers of cardiovascular disease risk. Am J Clin Nutr. 2008 Jun;87(6):1602-5. [Medline]
• Malaguti M, et al. High-protein-PUFA supplementation, red blood cell membranes, and plasma antioxidant activity in volleyball athletes. Int J Sport Nutr Exerc Metab. 2008 Jun;18(3):301-12. [Medline]

LESS RECENT GEMS

• Oben JE, et al. The use of a Cissus quadrangularis/Irvingia gabonensis combination in the management of weight loss: a double-blind placebo-controlled study. Lipids Health Dis. 2008 Mar 31;7:12. [Medline]
• Stephens FB, et al. Post-exercise ingestion of a unique, high molecular weight glucose polymer solution improves performance during a subsequent bout of cycling exercise. J Sports Sci. 2008 Jan 15;26(2):149-54. [Medline]

IN THE LAY PRESS

• Shugart C. Touch it. June 2008. [T-Nation] [My critique of the article] [AARR]

_________________________________________________________________________

August 2008

EDITOR’S CUT

• Aragon AA. High-fructose calories are still calories. [AARR]

GUEST SPEAKER

• Hale J. Bottled water is healthier than tap water? [AARR]

NUTRITION & EXERCISE

• Shai I, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med. 2008 Jul 17;359(3):229-41. [Medline]
• Jakicic JM, et al. Effect of exercise on 24-month weight loss maintenance in overweight women. Arch Intern Med. 2008 Jul 28;168(14):1559-60. [Medline]

SUPPLEMENTATION

• Farnfield MM, et al. Plasma amino acid response after ingestion of different whey protein fractions. Int J Food Sci Nutr. 2008 May 8:1-11. [Medline]
• Hulmi JJ, et al. Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression.Amino Acids. 2008 Jul 27. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Azevedo JL, et al. Lactate, fructose and glucose oxidation profiles in sports drinks and the effect on exercise performance. PLoS ONE. 2007 Sep 26;2(9):e927. [Medline]

ALMOST IN THE LAY PRESS

• Aragon AA. Reflective re-cap: 7 new things I learned since January. [AARR]

_________________________________________________________________________

September 2008

EDITOR’S CUT

• Aragon AA. Is there an optimal repetition range for muscle hypertrophy? [AARR]

NUTRITION & EXERCISE

• Davis WJ, et al. Concurrent training enhances athletes’ strength, muscle endurance, and other measures. J Strength Cond Res. 2008 Sep;22(5):1487-502. [Medline]
• Lieberman, et al. A double-blind, placebo-controlled test of 2 d of calorie deprivation: effects on cognition, activity, sleep, and interstitial glucose concentrations. Am J Clin Nutr. 2008 Sep;88(13):667-76. [AJCN]

SUPPLEMENTATION

• Portier H, et al. Effects of branched-chain amino acids supplementation on physiological and psychological performance during an offshore sailing race. Eur J Appl Physiol. 2008 Aug 13. [Medline]
• Barceló-Coblijn G, et al. Flaxseed oil and fish-oil capsule consumption alters human red blood cell n-3 fatty acid composition: a multiple-dosing trial comparing 2 sources of n-3 fatty acid. Am J Clin Nutr. 2008 Sep;88(3):801-9. [Medline]

LESS RECENT GEM

• Elliot TA, et al. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. 2006 Apr;38(4):667-74. [Medline]

IN THE LAY PRESS

• Aragon AA. Hidden blessings Part 1: What do Alwyn Cosgrove, Lyle McDonald, and gay porn have in common? [AARR]

_________________________________________________________________________

October 2008

EDITOR’S CUT

• Aragon AA. So much ado about insulin hindering fat loss, so little evidence. [AARR]

THE WISDOM OF…

• Olympic speedskater Maria Garcia drops some insight for the hopefuls (interviewed by Alan Aragon). [AARR]

NUTRITION & EXERCISE

• Kerksick C, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008 Oct 3;5(1):17. [Medline]
• Rosenbaum M, et al. Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. Am J Clin Nutr. 2008 Oct;88(4):906-12. [AJCN]

SUPPLEMENTATION

• Glaister M, et al. Caffeine supplementation and multiple sprint running performance. Med Sci Sports Exerc. 2008 Oct;40(10):1835-40. [Medline]
• Wallis GA, et al. Postexercise Muscle Glycogen Synthesis with Combined Glucose and Fructose Ingestion. Med Sci Sports Exerc. 2008 Oct;40(10):1789-94. [Medline]

LESS RECENT GEM

• Oben J, et al. An open label study to determine the effects of an oral proteolytic enzyme system on whey protein concentrate metabolism in healthy males. J Int Soc Sports Nutr. 2008 Jul 24;5:10. [Medline]

IN THE LAY PRESS

• Aragon AA. Hidden blessings Part 2: What do Alwyn Cosgrove, Lyle McDonald, and gay porn have in common? [AARR]

_________________________________________________________________________

November 2008

EDITOR’S CUT

• Aragon AA. Culking, part 1: great expectations. [AARR]

NUTRITION & EXERCISE

• Lieberman HR, et al. Female marine recruit training: mood, body composition, and biochemical changes. Med Sci Sports Exerc. 2008 Nov;40(11 Suppl):S671-6. [Medline]
• Holm L, et al. Changes in muscle size and MHC composition in response to resistance exercise with heavy and light loading intensity. J Appl Physiol. 2008 Nov;105(5):1454-61. Epub 2008 Sep 11. [Medline]

SUPPLEMENTATION

• Stout JR, et al. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study. J Int Soc Sports Nutr. 2008 Nov 7;5(1):21. [Medline]

PHARMACOLOGY

• Astrup A, et al. Effect of tesofensine on bodyweight loss, body composition, and quality of life in obese patients: a randomised, double-blind, placebo-controlled trial. The Lancet. 2008 Oct 22 [Epub ahead of print] [Medline]

LESS RECENT GEM

• Golay A, et al. Similar weight loss with low-energy food combining or balanced diets. Int J Obes Relat Metab Disord. 2000 Apr;24(4):492-6. [Medline]

IN THE LAY PRESS

• Aragon AA. Milk-bashing: a sport for the ignorant. [AARR]

_________________________________________________________________________

December 2008

EDITOR’S CUT

• Aragon AA. An objective comparison of chocolate milk and Surge Recovery. [AARR]

NUTRITION & EXERCISE

• Howarth KR, et al. Co-ingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. J Appl Physiol. 2008 Nov 26. [Epub ahead of print] [Medline]
• Buresh R, et al. The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training. J Strength Cond Res. 2008 Dec 9. [Medline]

SUPPLEMENTATION

• Hulston CJ, Jeukendrup AE. Substrate Metabolism and Exercise Performance with Caffeine and Carbohydrate Intake. Med Sci Sports Exerc. 2008 Dec;40(12):2096-104. [Medline]
• Jitomir J, et al. The acute effects of the thermogenic supplement Meltdown on energy expenditure, fat oxidation, and hemodynamic responses in young, healthy males. J Int Soc Sports Nutr. 2008 Dec 16;5(1):23. [Medline]

LESS RECENT GEM

• Golay A, et al. Green tea extract only affects markers of oxidative status postprandially: lasting antioxidant effect of flavonoid-free diet. Int J Obes Relat Metab Disord. 2000 Apr;24(4):492-6. [Medline]

IN THE LAY PRESS

• Aragon AA, Hale J. Is organic food ‘healthier’ than conventional food? [AARR]

_________________________________________________________________________

January 2009

EDITOR’S CUT

• Aragon AA. Culking part 2: macronutrient manipulation. [AARR]

NUTRITION & EXERCISE

• Moore DR, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009 Jan;89(1):161-8. [Medline]
• Berardi JM, et al. Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation. J Int Soc Sports Nutr. 2008 Dec 24;5(1):24. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Lamprecht M, et al. Protein Modification Responds to Exercise Intensity and Antioxidant Supplementation. Med Sci Sports Exerc. 2009 Jan;41(1):155-63. [Medline]
• Hoffman JR, et al. Examination of a pre-exercise, high energy supplement on exercise performance. J Int Soc Sports Nutr. 2009 Jan 6;6:2. [Medline]

LESS RECENT GEM

• Keim NL, et al. Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen. J Nutr. 1997 Jan;127(1):75-82. [Medline]

IN THE LAY PRESS

• Howard M. Deconstructing CrossFit. [AARR]

ERRATA

• Corrections made in past issues.

_________________________________________________________________________

February 2009

EDITOR’S CUT

• Aragon AA. Orthorexia nervosa: the perfect eating disorder for health nuts? [AARR]

THE WISDOM OF…

• Interview with Dr. Larry Plotkin, Team Chiropractor for the University of Maryland, College Park. [AARR]

NUTRITION & EXERCISE

• Fergusson LM, et al. Effects of Caloric Restriction and Overnight Fasting on Cycling Endurance Performance. J Int Soc Sports Nutr. J Strength Cond Res. 2009 Feb 4. [Epub ahead of print] [Medline]
• Sacks FM, et al. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med. 2009 Feb 26;360(9): 859-73. [NEJM]

SUPPLEMENTATION

• Spillane M, et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009 Feb 19;6(1):6. [Epub ahead of print] [Medline]
• Hursel R, et al., et al. Green tea catechin plus caffeine supplementation to a high-protein diet has no additional effect on body weight maintenance after weight loss. Am J Clin Nutr. 2009 Mar;89(3):822-30. [Medline]

LESS RECENT GEM

• Arnal MA, et al. Protein feeding pattern does not affect protein retention in young women. J Nutr. 2000 Jul;130(7):1700-4. [Medline]

IN THE LAY PRESS

• Aragon AA. The art of war: a guide to online debating. [AARR]

ERRATUM

• Correction in August 2008.

_________________________________________________________________________

March 2009

EDITOR’S CUT

• Aragon AA. Training to failure. [AARR]

THE WISDOM OF…

• Interview with Ronnie Coleman, 8-time Mr. Olympia (yeah buddy). [AARR]

NUTRITION & EXERCISE

• Layman DK. Dietary guidelines should reflect new understandings about adult protein needs. Nutr Metab (Lond). 2009, 6:12. [N & M]
• White KM, et al. Changes in body composition with yogurt consumption during resistance training in women. Int J Sports Nutr Exerc Metab. 2009 Feb;19(1):18-33. [IJSNEM]

SUPPLEMENTATION

• Denysschen CA, et al. Resistance training with soy vs. whey protein supplements in hyperlipidemic males. Int Soc Sports Nutr. 2009 Mar 11;6:8. [Medline]
• Fahs CA, et al. Hemodynamic and Vascular Response to Resistance Exercise with l-Arginine. Med Sci Sports Exerc. 2009 Apr;41(4):773-9. [Medline]

LESS RECENT GEM

• Cornier MA, et al. Insulin sensitivity determines the effectiveness of dietary macronutrient composition on weight loss in obese women. Obes Res. 2005 Apr;13(4):703-9. [Medline]

IN THE LAY PRESS

• Zielonka R. The 80/20 Physique. [AARR]

_________________________________________________________________________

April 2009

EDITOR’S CUT

• Aragon AA. Artificial sweetener use: current controversies. [AARR]

NUTRITION & EXERCISE

• Stanhope KL, et al. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. J Clin Invest. 2009 Apr 20. [Epub ahead of print] [JCI]
• Rowe, et al. Funding food science and nutrition research: financial conflicts and scientific integrity. Am J Clin Nutr. 2009 May;89(5):1285-91. [Medline]

SUPPLEMENTATION

• Van Thienen R, et al. Beta-alanine improves sprint performance in endurance cycling. Med Sci Sports Exerc. 2009 Apr;41(4):898-903. [Medline]
• Jacobs PL, et al. Glycine propionyl-L-carnitine produces enhanced anaerobic work capacity with reduced lactate accumulation in resistance trained males. J Int Soc Sports Nutr. 2009 Apr 2;6(1):9. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Beedie CJ, et al. Positive and negative placebo effects resulting from the deceptive administration of an ergogenic aid. Int J Sport Nutr Exerc Metab. 2007 Jun;17(3):259-69., et al. J Nutr. 2000 Jul;130(7):1700-4. [Medline]

IN THE LAY PRESS

• Aragon AA. My favorite fitness fads, part 1. [AARR]

ERRATUM

• Correction & update in March 2008.

_________________________________________________________________________

May 2009

EDITOR’S CUT

• Aragon AA. Taubes versus science. [AARR]

NUTRITION & EXERCISE

• Kammer L, et al. Cereal and nonfat milk support muscle recovery following exercise. J Int Soc Sports Nutr. 2009 May 14;6(1):11. [Epub ahead of print] [Medline]
• Sacks FM, et al. Dietary protein and calcium interact to influence calcium retention, a controlled feeding study. N Engl J Med. 2009 Feb 26;360(9): 859-73. [NEJM]

SUPPLEMENTATION

• Kraemer WJ, et al. Effects of amino acids supplement on physiological adaptations to resistance training. Med Sci Sports Exerc. 2009 Apr 3. [Epub ahead of print] [Medline]
• Koopman R, et al. Effects of amino acids supplement on physiological adaptations to resistance training. Am J Clin Nutr. 2009 May 27. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Pollo A, et al. Response expectancies in placebo analgesia and their clinical relevance. Pain. 2001 Jul;93(1):77-84. [Medline]

IN THE LAY PRESS

• Aragon AA. My favorite fitness fads, part 2: slow down and smell the BS. [AARR]

ERRATA

• Updates in November & January 2008

_________________________________________________________________________

June 2009

EDITOR’S CUT

• Aragon AA. Desperately seeking a metabolic advantage. [AARR]

NUTRITION & EXERCISE

• Coffey G, et al. Consecutive bouts of diverse contractile activity alter acute responses in human skeletal muscle. J Appl Physiol. 2009 Apr;106(4):1187-97. [Medline]
• Lê KA, et al. Fructose overconsumption causes dyslipidemia and ectopic lipid deposition in healthy subjects with and without a family history of type 2 diabetes. Am J Clin Nutr. 2009 Jun;89(6):1760-5. [Medline]

SUPPLEMENTATION

• Nieman DC, et al. Effects of Quercetin and EGCG on Mitochondrial Biogenesis and Immunity. Med Sci Sports Exerc. 2009 Jul;41(7):1467-75. [Medline]
• Parnell JA, Reimer RA. Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. Am J Clin Nutr. 2009 Jun;89(6):1751-9. Epub 2009 Apr 22. [Medline]

LESS RECENT GEM

• Farshchi HR, et al. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005 Jan;81(1):16-24. [Medline]

IN THE LAY PRESS

• Getting a little too excited about workout nutrition. [AARR]

FAST FOOD

• Aragon AA. Some quick alternatives. [AARR]

_________________________________________________________________________

July 2009

EDITOR’S CUT

• Aragon AA. Empty calories: sweet revenge? [AARR]

NUTRITION & EXERCISE

• Bahadori B, et al. A “mini-fast with exercise” protocol for fat loss. Med Hypotheses. 2009 Jul 2. [Epub ahead of print]. [Medline]
• Brochu M, et al. Resistance training does not contribute to improve the metabolic profile after a 6-month weight loss program in overweight and obese postmenopausal women. J Clin Endocrinol Metab. 2009 Jun 30. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Tang JE, et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009 Jul 9. [Epub ahead of print] [Medline]
• Walter AA, et al. Acute effects of a thermogenic nutritional supplement on cycling time to exhaustion and muscular strength in college-aged men. J Int Soc Sports Nutr. 2009 Jul 13;6:15 [Medline]

LESS RECENT GEM

• Burk A, et al. Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men. Nutr Res. 2009 Jun;29(6):405-13. [Medline]

IN THE LAY PRESS

• Aragon AA. Supplement marketing, on steroids. [AARR]

ERRATUM

• Correction in January, 2009.

_________________________________________________________________________

August 2009

EDITOR’S CUT

• Aragon AA. Towards an evidence-based fitness industry. [AARR]

GUEST PAPER DISSECTION

• Nemet et al. Effect of local cold-pack application on systemic anabolic and inflammatory response to sprint-interval training: a prospective comparative trial. Eur J Appl Physiol. 2009 Aug 4. [Epub ahead of print] [Medline]

NUTRITION & EXERCISE

• Krieger JW. Single Versus Multiple Sets of Resistance Exercise: A Meta-Regression [plus author Q&A]. J Strength Cond Res. 2009 Aug 10. [Epub ahead of print] [Medline]
• Symons TB, et al. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc. 2009 Sep;109(9):1582-6. [Medline]

SUPPLEMENTATION

• Deglaire A, et al. Hydrolyzed dietary casein as compared with the intact protein reduces postprandial peripheral, but not whole-body, uptake of nitrogen in humans. Am J Clin Nutr. 2009 Aug 19. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Sands AL, et al. Consumption of the slow-digesting waxy maize starch leads to blunted plasma glucose and insulin response but does not influence energy expenditure or appetite in humans. Nutr Res. 2009 Jun;29(6):383-90. [Medline]

IN THE LAY PRESS

• Aragon AA. Physique transformation through hell & high water with Adam Bornstein. [AARR]

PARTING WISDOM

• Lawson R. Goal Setting 101. [AARR]

_________________________________________________________________________

September 2009

EDITOR’S CUT

• Krieger JW. H.I.T. or miss? A critical review of Carpinelli and Otto’s critical reviews. [AARR]

NUTRITION & EXERCISE

• Veldhorst MA, et al. Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. Am J Clin Nutr. 2009 Sep;90(3):519-26. [Medline]
• King NA, et al. Dual-process action of exercise on appetite control: increase in orexigenic drive but improvement in meal-induced satiety. Am J Clin Nutr. 2009 Oct;90(4):921-7. [Medline]

SUPPLEMENTATION

• Deglaire A, et al. Antioxidants do not prevent postexercise peroxidation and may delay muscle recovery. Am J Clin Nutr. 2009 Aug 19. [Epub ahead of print] [Medline]

LESS RECENT GEMS

• Sands AL, et al. Relation between plasma lactate concentration and fat oxidation rates over a wide range of exercise intensities. Nutr Res. 2009 Jun;29(6):383-90. [Medline]
• Melanson EL, et al. Resistance and aerobic exercise have similar effects on 24-h nutrient oxidation. Med Sci Sports Exerc. 2002 Nov;34(11):1793-800. [Medline]

IN THE LAY PRESS

• Aragon AA. If it’s good enough for Lance: a look at the claims and facts behind FRS. [AARR]

ERRATUM & UPDATE

• Correction in March 2008, update in September 2008.

_________________________________________________________________________

October 2009

EDITOR’S CUT

• Aragon AA. Adaptive thermogenesis, A.K.A. starvation mode: the downfall of dieting? [AARR]

NUTRITION & EXERCISE

• Varady KA, et al. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr. 2009 Nov;90(5):1138-43. [Medline]
• Soeters MR, et al. Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism. Am J Clin Nutr. 2009 Nov;90(5):1244-51. [Medline]
• Swinburn B, et al. Increased food energy supply is more than sufficient to explain the US epidemic of obesity.Am J Clin Nutr. 2009 Oct 14. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Buford TW, et al. Protease supplementation improves muscle function after eccentric exercise. Med Sci Sports Exerc. 2009 Sep 2. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Buckley JD, et al. Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. J Sci Med Sport. 2008 Sep 1. [Epub ahead of print] [Medline]

IN THE LAY PRESS: SPECIAL INVESTIGATION

• Mochrie C, Capulet I. The questionable research practices of Dr. Jerrold Petrofsky. [AARR]

ELEVATING THE GAME

• Hale J. Vertical Jump FAQ. [AARR]

_________________________________________________________________________

November 2009

EDITOR’S CUT

• Aragon AA. ANACONDA. [AARR]

NUTRITION & EXERCISE

• Cermak NM, et al. Muscle metabolism during exercise with carbohydrate or protein-carbohydrate ingestion. Am Med Sci Sports Exerc. 2009 Dec;41(12):2158-64. [Medline]
• King NA, et al. When energy balance is maintained, exercise does not induce negative fat balance in lean sedentary, obese sedentary, or lean endurance-trained individuals. Am J Clin Nutr. 2009 Oct;90(4):921-7. [Medline]
• Cameron JD, et al. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br J Nutr. 2009 Nov 30:1-4. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Deglaire A, et al. Vitamin D association with estradiol and progesterone in young women. Am J Clin Nutr. 2009 Aug 19. [Epub ahead of print] [Medline] (Guest analysis by Cassandra Forsythe).
• Graef JL, et al. The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial. J Int Soc Sports Nutr. 2009 Nov 12;6:18. [Medline]

LESS RECENT GEM

• Wilborn CD, et al. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. J Int Soc Sports Nutr. 2004 Dec 31;1(2):12-20. [Medline]

IN THE LAY PRESS

• Mochrie C, Capulet I. Checkin’ in with Jerrold. [AARR]
• Aragon AA. Certified comedy, Crossfit style. [AARR]

_________________________________________________________________________

December 2009

EDITOR’S CUT

• Aragon AA. An objective look at the paleo diet. [AARR]

NUTRITION & EXERCISE

• Hamzah S, et al. The effect of glycaemic index of high carbohydrate diets consumed over 5 days on exercise energy metabolism and running capacity in males. J Sports Sci. 2009 Dec 3:1-10. [Epub ahead of print] [Medline]
• Bweir S, et al. Resistance exercise training lowers HbA1c more than aerobic training in adults with type 2 diabetes. Diabetol Metab Syndr.;1(1):27. [Epub ahead of print] [Medline]
• Robbins DW, et al. Effects of agonist-antagonist complex resistance training on upper body strength and power development. J Sports Sci. 2009 Dec 3:1-9. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Kalafati M, et al. Ergogenic and Antioxidant Effects of Spirulina Supplementation in Humans. Med Sci Sports Exerc. 2010 Jan;42(1):142-51. [Medline]

LESS RECENT GEM

• Deldicque L, et al. Increased p70 phosphorylation during intake of a protein–carbohydrate drink following resistance exercise in the fasted state Eur J Appl Physiol. 2009 Nov 18. [Epub ahead of print] [Medline] (Guest analysis by Matthew Perryman)

IN THE LAY PRESS

• Aragon AA. 20 things I learned in 2009 (random edition). [AARR]

_________________________________________________________________________

January 2010

EDITOR’S CUT

• Vachet T. Pelvic torsion or pelvic imbalance with a functional leg length discrepancy: a sports performance perspective. [AARR]

NUTRITION & EXERCISE

• Schick EE, et al. A comparison of muscle activation between a Smith machine and free weight bench press. J Strength Cond Res. 2010 Jan 21. [Epub ahead of print] [Medline]
• Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc. 2010 Feb;42(2):326-37. [Medline]

SUPPLEMENTATION

• Hoffman JR, et al. Examination of the efficacy of acute L-alanyl-L-glutamine ingestion during hydration stress in endurance exercise. J Int Soc Sports Nutr. 2010 Feb 3;7:8. [JISSN]

LESS RECENT GEMS

• Koopman R, et al. Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab. 2005 Apr;288(4):E645-53. [Medline]
• Hoffman JR, et al. Effect of protein supplement timing on strength, power and body compositional changes in experienced resistance trained men. Int J Sports Nutr Exerc Metab. 2009;19:172-85. [IJSNEM]

IN THE LAY PRESS

• Aragon AA. Overblowing the obesity epidemic? [AARR]

_________________________________________________________________________

February 2010

EDITOR’S CUT

• Aragon AA. Supplemental BCAA: limitations & applications. [AARR]

NUTRITION & EXERCISE

• Hernandez TL, et al. Lack of suppression of circulating free fatty acids and hypercholesterolemia during weight loss on a high-fat, low-carbohydrate diet. Am J Clin Nutr. 2010 Jan 27. [Epub ahead of print] [Medline]
• van der Heijden GJ, Sauer PJ, Sunehag AL. Twelve weeks of moderate aerobic exercise without dietary intervention or weight loss does not affect 24-h energy expenditure in lean and obese adolescents. Am J Clin Nutr. 2010 Mar;91(3):589-96. Epub 2010 Jan 27. [Medline]

SUPPLEMENTATION

• Smith AE, et al. The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. J Int Soc Sports Nutr. 2010 Feb 15;7(1):10. [Epub ahead of print] [JISSN]
• McAnulty SR, et al. Effect of n-3 fatty acids and antioxidants on oxidative stress after exercise. Med Sci Sports Exerc. 2010 Feb 13. [Epub ahead of print] [Medline]

LESS RECENT GEMS

• Warren A, et al. Postexercise fat oxidation: effect of exercise duration, intensity, and modality. Int J Sport Nutr Exerc Metab. 2009 Dec;19(6):607-23. [Medline]
• Wien MA, et al. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. [Medline]

IN THE LAY PRESS

• Aragon AA. Soy claims & controversies: what does science have to say? [AARR]

_________________________________________________________________________

March 2010

EDITOR’S CUT

• Aragon AA. Newsflash: rats are not humans. [AARR]

NUTRITION & EXERCISE

• Leidy HJ, et al. The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men. Obesity (Silver Spring). 2010 Mar 25. [Epub ahead of print] [Medline]
• Bray GA. Soft drink consumption and obesity: it is all about fructose. Curr Opin Lipidol. 2010 Feb;21(1):51-7. [Medline]
• Stensvold D, et al. Strength training versus aerobic interval training to modify risk factors of metabolic syndrome. J Appl Physiol. 2010 Jan 21. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Sharp CP, Pearson DR. Amino acid supplements and recovery from high-intensity resistance training. J Strength Cond Res. 2010 Mar 17. [Epub ahead of print] [Medline]
• Bryars A, et al. The influence of a pre-exercise sports drink (PRX) on factors related to maximal aerobic performance. J Int Soc Sports Nutr. 2010 Mar 11;7:12. [Medline]

LESS RECENT GEMS

• Graham MR, et al. Counterfeiting in performance- and image-enhancing drugs. Drug Test Anal. 2009 Mar;1(3):135-42. [Medline]

IN THE LAY PRESS

• Aragon AA. Progenex: whey over the line? [AARR]

_________________________________________________________________________

April 2010

EDITOR’S CUT

• Aragon AA. Scientific American butters up our fear of carbs & love for lard. [AARR]

NUTRITION & EXERCISE

• Hulston CJ, et al. Training with low muscle glycogen enhances fat metabolism in well-trained cyclists. Med Sci Sports Exerc. 2010 Mar 25. [Epub ahead of print] [Medline]
• Krieger JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010 Apr;24(4):1150-9. [Medline]

SUPPLEMENTATION

• Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010 Apr 7. [Epub ahead of print] [Medline]

• Bloomer RJ, et al. Comparison of pre-workout nitric oxide stimulating dietary supplements on skeletal muscle oxygen saturation, blood nitrate/nitrite, lipid peroxidation, and upper body exercise performance in resistance trained men. J Int Soc Sports Nutr. 2010 7:16 [Epub ahead of print] [JISSN]

LESS RECENT GEM

• Kouri EM, et al. Fat-free mass index in users and nonusers of anabolic-androgenic steroids. Clin J Sport Med. 1995 Oct;5(4):223-8. [Medline]

IN THE LAY PRESS

• Aragon AA. Kelechi Opara: a case study of a competitor coming in “too dialed” for the judges. [AARR]

_________________________________________________________________________

May 2010

EDITOR’S CUT

• Aragon AA. Is carbohydrate addiction based on science or fiction? [AARR]

NUTRITION & EXERCISE

• Whelan WJ, et al. Protein causes a glycemic response. IUBMB Life. Protein causes a glycemic response. 2010 Jun;62(6):477-9. [Medline]
• Stannard SR, et al. Adaptations to skeletal muscle with endurance exercise training in the acutely fed versus overnight-fasted state. J Sci Med Sport. 2010 May 6. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Sureda A, et al. L-Citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol. 2010 May 25. [Epub ahead of print] [Medline]
• Walter AA, et al. Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women. J Strength Cond Res. 2010 May;24(5):1199-207. [Medline]

IN THE LAY PRESS

• Aragon AA. Should I bulk or cut? That is the question. [AARR]

___________________________________________________________________________

June 2010

EDITOR’S CUT

• Aragon AA. Is postexercise carbohydrate counterproductive? [AARR]

NUTRITION & EXERCISE

• Mann JB, et al. The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes. J Strength Cond Res. 2010 Jun 10. [Epub ahead of print] [Medline]
• Vrolix R, Mensink RP. Effects of glycemic load on metabolic risk markers in subjects at increased risk of developing metabolic syndrome. Am J Clin Nutr. 2010 May 26. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Cinar V, et al. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2010 Mar 30. [Epub ahead of print]. [Medline]
• Dablo VJ, et al. Effect of gender on the metabolic impact of a commercially available thermogenic drink. J Strength Cond Res. 2010 Jun;24(6):1633-42. [Medline]

LESS RECENT GEM

• Volek JS, et al. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism. 2002 Jul;51(7):864-70. [Medline]

IN THE LAY PRESS

• Deen JC. Trading neuroses for cheesecake and homebrew. [AARR]

___________________________________________________________________________

July 2010

EDITOR’S CUT

• Logic Does Not Apply Part 2: Breakfast (critique of the article). [AARR]

NUTRITION & EXERCISE

• Sartor F, et al. High-intensity exercise and carbohydrate-reduced energy-restricted diet in obese individuals. Eur J Appl Physiol. 2010 Jul 14. [Epub ahead of print] [Medline]
• Foster GD, et al. Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Ann Intern Med. 2010 Aug 3;153(3):147-57. [Medline]

SUPPLEMENTATION

• Stock MS, et al. The effects of adding leucine to pre and postexercise carbohydrate beverages on acute muscle recovery from resistance training. J Strength Cond Res. 2010 Jul 14. [Epub ahead of print] [Medline]
• Lee EC, et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010 Jul 19;7(1):27. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Wansink B, Payne CR. Eating behavior and obesity at Chinese buffets. Obesity (Silver Spring). 2008 Aug;16(8):1957-60. [Medline]

IN THE LAY PRESS

• Aragon AA. Bytes of baloney. [AARR]

AUTHORS RESPOND

• Quick responses from the authors of the autoregulatory training study in JSCR. [AARR]

_________________________________________________________________________

August 2010

EDITOR’S CUT

• Pumped up on the paleo diet (my critique of T-Nation’s Robb Wolf interview). [AARR]

NUTRITION & EXERCISE

• Burd NA, et al. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. Plos ONE. 2010;5(8):e12033 [PloS ONE]
• Witard OC, et al. Effect of increased dietary protein on tolerance to intensified training. Med Sci Sports Exerc. 2010 Aug [Published Ahead of Print] [MSSE]

SUPPLEMENTATION

• Ferguson-Stegall L, et al. The effect of a low carbohydrate beverage with added protein on cycling endurance performance in trained athletes. J Strength Cond Res. 2010 Aug [Published Ahead of Print] [JSCR]
• Snell PG, et al. Comparative effects of selected non-caffeinated rehydration sports drinks on short-term performance following moderate dehydration. J Int Soc Sports Nutr. 2010 Aug 22;7(1):28. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Jenkins DJ, et al. The effect of a plant-based low-carbohydrate (“Eco-Atkins”) diet on body weight and blood lipid concentrations in hyperlipidemic subjects. Arch Intern Med. 2009 Jun 8;169(11):1046-54. [Medline]

IN THE LAY PRESS

• Aragon AA. Take your calcium, get a heart attack? [AARR]

PARTING MOTIVATION

• An inspiring recollection by powerlifting champ Brandon Stevens. [AARR]

_________________________________________________________________________

September 2010

EDITOR’S CUT

• Aragon AA. Playing devil’s advocate with vitamin D. [AARR]

NUTRITION & EXERCISE

• Van Proeyen K, et al. Training in the fasted state improves glucose tolerance during fat-rich diet. J Physiol. 2010 Sep 13. [Epub ahead of print] [Medline]
• Dohadwala MM, et al. Effects of Concord grape juice on ambulatory blood pressure in prehypertension and stage 1 hypertension. Am J Clin Nutr. 2010 Sep 15. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Noreen EE, et al. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. J Int Soc Sports Nutr. 2010 Oct 8;7(1):31. [Epub ahead of print] [Medline]
• Lee TA, et al. Effects of dihydrocapsiate on adaptive and diet-induced thermogenesis with a high protein very low calorie diet: a randomized control trial. Nutr Metab (Lond). 2010 Oct 6;7(1):78. [Epub ahead of print] [Medline]

LES RECENT GEM

• Tsang TW, et al. Kung fu training improves physical fitness measures in overweight/obese adolescents: the “martial fitness” study. J Obes. 2010;2010. pii: 672751. Epub 2010 Jun 7. [Medline]

IN THE LAY PRESS

• Aragon AA. Mark, marketing, & moolah. [AARR]

THE WISDOM OF…

• Aragon AA. Interview with world record-holding powerlifter Becky Rich. [AARR]

_________________________________________________________________________

October 2010

EDITOR’S CUT

• Trans fat hysteria: how much fear is warranted? [AARR]

NUTRITION & EXERCISE

• Solomon TP, et al. A low-glycemic index diet combined with exercise reduces insulin resistance, postprandial hyperinsulinemia, and glucose-dependent insulinotropic polypeptide responses in obese prediabetic humans. Am J Clin Nutr. 2010 Oct 27. [Epub ahead of print] [Medline]
• PFeiffer B, et al. Oxidation of solid versus liquid CHO sources during exercise. Med Sci Sports Exerc. 2010 Nov;42(11):2030-7. [Medline]

SUPPLEMENTATION

• Gualano B, et al. Creatine in Type 2 Diabetes: A Randomized, Double-Blind, Placebo-Controlled Trial. Med Sci Sports Exerc. 2010 Sep 24. [Epub ahead of print] [Medline]
• Poole C, et al. The effects of a commercially available botanical supplement on strength, body composition, power output, and hormonal profiles in resistance-trained males. J Int Soc Sports Nutr. 2010 Oct 27 [Epub ahead of print] [JISSN]

LESS RECENT GEM

• Tremblay A, et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8. [Medline]

IN THE LAY PRESS

• Junk-based weight loss, professor style. [AARR]

UPDATE

• Newer research has been retrofitted into the inaugural AARR issue. [AARR]

_________________________________________________________________________

November 2010

EDITOR’S CUT

• Aragon A. Resistance training & cardiometabolic health. [AARR]

NUTRITON & EXERCISE

• Jonsson T, et al. A Paleolithic diet is more satiating per calorie than a Mediterranean-like diet in individuals with ischemic heart disease. Nutr Metab (Lond). 2010 Nov 30;7(1):85. [Epub ahead of print] [Medline]
• Larsen TM, et al. Diets with high or low protein content and glycemic index for weight-loss maintenance. [Medline]

SUPPLEMENTATION

• Da Silva-Grigoletto ME, et al. Fructose addition to a glucose supplement modifies perceived exertion during strength and endurance exercise. J Strength Cond Res. 2010 Dec;24(12):3334-42. [Medline]
• Staples AW, et al. Carbohydrate does not augment exercise-induced protein accretion versus protein alone. Med Sci Sports Exerc. 2010 Dec 1. [Epub ahead of print]. [Medline]

LESS RECENT GEM

• Klempel MC, et al. Dietary and physical activity adaptations to alternate day modified fasting: implications for optimal weight loss. Nutr J. 2010 Sep 3;9:35. [Medline]

IN THE LAY PRESS

• Aragon A. Docs go ‘double-down’ on egg yolks. [AARR]

_________________________________________________________________________

December 2010

EDITOR’S CUT

• Aragon AA. Nutrient timing update. [AARR]

Nutrition & Exercise

• Holmstrum ME, et al. Effect of meal frequency on glucose and insulin excursions over the course of a day. Eur e-J Clin Nutr Metab. 2010 Dec;5(6):277-80. [e-SPEN]
• Bickel CS, et al. Exercise dosing to retain resistance training adaptations in young and older adults. Med Sci Sports Exerc. 2010 Dec 1. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Poole CN, et al. The combined effects of exercise and ingestion of a meal replacement in conjunction with a weight loss supplement on body composition and fitness parameters in college-aged men and women. J Strength Cond Res. 2011 Jan;25(1):51-60. [Medline]
• Defina LF, et al. Effects of omega-3 supplementation in combination with diet and exercise on weight loss and body composition. Am J Clin Nutr. 2010 Dec 15. [Epub ahead of print] [Medline]

LES RECENT GEM

• Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007 Mar 7;297(9):969-77. [Medline]

IN THE LAY PRESS

• Aragon AA. 20 potatoes a day! [AARR]

_________________________________________________________________________

January 2011

EDITOR’S CUT

• Aragon AA. After over a half-century of study, we’re still debating about protein requirements. [AARR]

NUTRITION & EXERCISE

• Burd NA, et al. Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men. 2011 Feb 2. [Epub ahead of print] [Medline]
• Acheson KJ, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011 Jan 12. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Nikooyeh B, et al. Daily consumption of vitamin D- or vitamin D + calcium-fortified yogurt drink improved glycemic control in patients with type 2 diabetes: a randomized clinical trial. Am J Clin Nutr. 2011 Feb 2. [Epub ahead of print] [Medline]
• Greer BK. et al. Branched-chain amino acid supplementation lowers perceived exertion but does not affect performance in untrained males. J Strength Cond Res. 2011 Feb;25(2):539-44. [Medline]

LESS RECENT GEM

• Perez-Pozo SE, et al. Excessive fructose intake induces the features of metabolic syndrome in healthy adult men: role of uric acid in the hypertensive response. Int J Obes (Lond). 2010 Mar;34(3):454-61. [Medline]

SPECIAL SECTION

• Aragon AA. Things I learned in 2010 (mostly serious edition). [AARR]

UPDATE

• An update has been made to last month’s nutrient timing update (one more study added & discussed).

IN THE LAY PRESS

• Interview with world record-holding competitive eater Pete Czerwinski (AKA Furious Pete). [AARR]

_________________________________________________________________________

February 2011

EDITOR’S CUT

• Aragon AA. Estimating total caloric needs (macros too). [AARR]

NUTRITION & EXERCISE

• Beelen M, et al. The impact of protein co-ingestion on muscle protein synthesis during continuous endurance type exercise. Am J Physiol Endocrinol Metab. 2011 Mar 1. [Epub ahead of print] [Medline]
• Harvie MN, et al. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. Int J Obes (Lond). 2010 Oct 5. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Neves M Jr, et al. Beneficial effect of creatine supplementation in knee osteoarthritis. Med Sci Sports Exerc. 2011 Feb 8. [Epub ahead of print] [Medline]
• Rollo I, et al. Influence of ingesting versus mouth rinsing a carbohydrate solution during a 1-h run. Rollo I, et al. Med Sci Sports Exerc. 2011 Mar;43(3):468-75. [Medline]

LESS RECENT GEM

• Mäestu J, et al. Anabolic and catabolic hormones and energy balance of the male bodybuilders during the preparation for the competition. J Strength Cond Res. 2010 Apr;24(4):1074-81. [Medline]

SPECIAL SECTION

• Hale J. The tritpartite model of the mind. [AARR]

IN THE LAY PRESS

• Aragon AA. Why broscience works, part 1. [AARR]

ERRATUM

• A correction has been made in the January 2011 issue.

_________________________________________________________________________

March 2011

EDITOR’S CUT

• Does cardio after an overnight fast maximize fat loss? A review of Brad Schoenfeld’s article in the NSCA’s Strength & Conditioning Journal. [AARR]

NUTRITION & EXERCISE

• Sofer S, et al. Obesity (Silver Spring). Greater weight loss and Hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. 2011 Apr 7. [Epub ahead of print] [Medline]
• Hulston CJ, et al. Protein intake does not increase vastus lateralis muscle protein synthesis during cycling. Med Sci Sports Exerc. 2011 Feb 28. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Lansley KE, et al. Acute dietary nitrate supplementation improves cycling time trial performance Med Sci Sports Exerc. 2011 Apr 5. [Epub ahead of print] [Medline]
• Sale C, et al. Effect of [beta]-alanine plus sodium bicarbonate on high-intensity cycling capacity. Med Sci Sports Exerc. 2011 Mar 10. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Robergs RA, et al. Muscle glycogenolysis during differing intensities of weight-resistance exercise. Appl Physiol. 1991 Apr;70(4):1700-6. [Medline]

IN THE LAY PRESS

• Krieger JW. Stat chat: a primer on statistics in fitness research. [AARR]

UPDATE

• An update has been made in the February 2011 issue. [AARR]

_________________________________________________________________________

April 2011

EDITOR’S CUT

• Aragon AA. Do we really need to minimize saturated fat? [AARR]

NUTRITION & EXERCISE

• Smith TJ, et al. High protein diet maintains glucose production during exercise-induced energy deficit: a controlled trial. Nutr Metab (Lond). 2011 Apr 28;8(1):26. [Epub ahead of print] [Medline]
• Goto K, et al. A single versus multiple bouts of moderate-intensity exercise for fat metabolism. Clin Physiol Funct Imaging. 2011 May;31(3):215-20. [Medline]

SUPPLEMENTATION

• Knechtle B, et al. No effect of short-term amino acid supplementation on variables related to skeletal muscle damage in 100 km ultra-runners – a randomized controlled trial. J Int Soc Sports Nutr. 2011 Apr 7;8:6. [Medline]
• Candow DG, et al. Effect of different frequencies of creatine supplementation on muscle size and strength in young adults. J Strength Cond Res. 2011 Apr 20. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Paoli A, et al. Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. Int J Sport Nutr Exerc Metab. 2011 Feb;21(1):48-54. [Medline]

IN THE LAY PRESS

• Aragon AA. Aggressive, bombastic, & effective: Biotest’s marketing campaign for a humble berry extract. [AARR]

AUTHOR RESPONSE

• Brad Schoenfeld responds to my critique of his article in the in the NSCA’s Strength & Conditioning Journal. [AARR]

_________________________________________________________________________

May 2011

EDITOR’S CUT

• Aragon AA. Supplement spotlight: 7-keto DHEA. [AARR]

STRANGE DATA

• Casey Butt gives his hard-hitting perspective of an unsolved mystery in data reporting. [AARR]

NUTRITION & EXERCISE

• Madero M, et al. The effect of two energy-restricted diets, a low-fructose diet versus a moderate natural fructose diet, on weight loss and metabolic syndrome parameters: a randomized controlled trial. Metabolism. 2011 May 27. [Epub ahead of print] [Medline]
• Knab AM, et al.. A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours. Med Sci Sports Exerc. 2011 Feb 8. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Smith GI, et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci (Lond). 2011 Sep 1;121(6):267-78. [Medline]
• Kern BD, Robinson TL. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. J Strength Cond Res. 2011 Jun 8. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Willoughby DS, et al. Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength. Willoughby DS, et al. Amino Acids. 2007;32(4):467-77. [Medline]

IN THE LAY PRESS

• Krieger JW. Stat Chat Part 2: Some examples of good and not-so-good statistics in fitness research. [AARR]

READER RESPONSE

• Chi L. Chiu adds insight to last month’s opening article on saturated fat. [AARR]

June 2011

EDITOR’S CUT

• Aragon AA. Answers to the question of conflicting study outcomes. [AARR]

NUTRITION & EXERCISE

• Aeberli I, et al. Low to moderate sugar-sweetened beverage consumption impairs glucose and lipid metabolism and promotes inflammation in healthy young men – a randomized controlled trial. Am J Clin Nutr. 2011 Jun 15. [Epub ahead of print] [Medline]
• Kim H, et al. Metabolic responses to high protein diet in Korean elite bodybuilders with high-intensity resistance exercise. J Int Soc Sports Nutr. 2011 Jul 4;8(1):10. [Epub ahead of print] [Medline]

SUPPLEMENTATION

• Weickert MO, et al. Effects of supplemented isoenergetic diets differing in cereal fiber and protein content on insulin sensitivity in overweight humans. Am J Clin Nutr. 2011 Jun 1. [Epub ahead of print] [Medline]
• Astorino TA, et al. Minimal Effect of Acute Caffeine Ingestion on Intense Resistance Training Performance. J Strength Cond Res. 2011 Mar 9. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Garthe I, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104. [Medline]

IN THE LAY PRESS

• A discretionary approach to Ben & Jerry’s. [AARR]

ERRATA

• Corrections made in past issues. [AARR]

July 2011

EDITOR’S CUT

• Aragon AA. A closer look at the controversy surrounding omega-6 fatty acid intake.  [AARR]

NUTRITION & EXERCISE

• Raben A, et al. Increased postprandial glycaemia, insulinemia, and lipidemia after 10 weeks’ sucrose-rich diet compared to an artificially sweetened diet: a randomised controlled trial. Food Nutr Res. 2011;55. doi: 10.3402/fnr.v55i0.5961. Epub 2011 Jul 20. [Medline]
• Alcaraz PE, et al.  Similarity in adaptations to high-resistance circuit vs. traditional strength training in resistance-trained men. J Strength Cond Res. 2011 Jun 8. [Epub ahead of print] [Medline]
• Atero EG, et al. Effects of whole-body vibration and resistance training on knee extensors muscular performance. Eur J Appl Physiol. 2011 Aug 2. [Epub ahead of print] [Medline]
• Heathers J. Vibration training and body fat: a comment on Atero et al (yet-unpublished letter to the editors of the European Journal of Applied Physiology). [AARR]

SUPPLEMENTATION

• Del Favero S, et al. Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance. Amino Acids. 2011 Jul 9. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Kerksick CM, et al. Changes in weight loss, body composition and cardiovascular disease risk after altering macronutrient distributions during a regular exercise program in obese women. Nutr J. 2010 Nov 22;9:59. [Medline]

IN THE LAY PRESS

• Aragon AA. Case reports: program details of 4 amateur physique transformation contest winners. [AARR]

UPDATE

• An update has been made in the September 2010 issue. [AARR]

September 2011

EDITOR’S CUT

• Aragon AA. Supplement spotlight: citrulline malate.  [AARR]

NUTRITION & EXERCISE

• Vispute SS, et al. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64.  [Medline]
• Leichtle AB, et al. Effects of a 2-y dietary weight-loss intervention on cholesterol metabolism in moderately obese men. Am J Clin Nutr. 2011 Sep 21. [Epub ahead of print] [Medline]
• Gower BA, et al. A higher-carbohydrate, lower-fat diet reduces fasting glucose concentration and improves β-cell function in individuals with impaired fasting glucose. Metabolism. 2011 Sep 22. [Epub ahead of print]  [Medline]

SUPPLEMENTATION

• Zuniga JM, et al.  The effects of creatine monohydrate loading on anaerobic performance and 1-rm strength. J Strength Cond Res. 2011 Sep 14. [Epub ahead of print]  [Medline]

LESS RECENT GEM

• Dragsted LO, et al. The 6-a-day study: effects of fruit and vegetables on markers of oxidative stress and antioxidative defense in healthy nonsmokers. Am J Clin Nutr. 2004 Jun;79(6):1060-72. [Medline]

IN THE LAY PRESS

• Aragon AA. A scientific study of the Shake Weight (really).  [AARR]

UPDATE

• An update has been made to the previous issue. [AARR]

 _________________________________________________________________________

October 2011

EDITOR’S CUT

• Aragon AA. The modern anti-grain crusade: should any of its claims be taken seriously?  [AARR]

NUTRITION & EXERCISE

• Jamurtas AZ, et al. The effects of low and high glycemic index foods on exercise performance and beta-endorphin responses. J Int Soc Sports Nutr. 2011 Oct 20;8(1):15. [Epub ahead of print]  [Medline]
• Bachman JL, et al. Eating frequency is higher in weight loss maintainers and normal-weight individuals than in overweight individuals. Am Diet Assoc. 2011 Nov;111(11):1730-4.  [Medline]

SUPPLEMENTATION

• Spillane M, et al.  Effects of 28 days of resistance exercise while consuming commercially available pre- and post-workout supplements, NO-Shotgun and NO-Synthesize on body composition, muscle strength and mass, markers of protein synthesis, and clinical safety markers in males. Nutr Metab (Lond). 2011 Nov 3;8(1):78. [Epub ahead of print]  [Medline]
• Cooke MB, et al. Ingestion of 10 grams of whey protein prior to a single bout of resistance exercise does not augment Akt/mTOR pathway signaling compared to carbohydrate. J Int Soc Sports Nutr. 2011 Nov 8;8(1):18. [Epub ahead of print] [Medline]

LESS RECENT GEM

• Bhasin S, et al. The effects of supraphysiologic doses of testosterone on muscle size and strength in normal men. N Engl J Med. 1996 Jul 4;335(1):1-7. [Medline]

IN THE LAY PRESS

• Aragon AA. It’s time to rant about the sport of bodybuilding. [AARR]

• Aragon AA. Can BCAA metabolism in rodents be extrapolated to humans? [AARR]

_________________________________________________________________________ November 2011

EDITOR’S CUT

• Aragon AA. Metabolic typing or metabolic hyping?  [AARR]

NUTRITION & EXERCISE

• Wilson JM, et al. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercise J Strength Cond Res. 2011 Oct 13. [Epub ahead of print] [Critiqued by James Krieger] [Pubmed]
• Astbury NM, et al. Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses to foods consumed later in the day in male habitual breakfast eaters. J Nutr. 2011 Jul;141(7):1381-9. Epub 2011 May 11.  [Pubmed]

SUPPLEMENTATION

• Duncan MJ, et al.  The acute effect of a caffeine containing energy drink on mood state, readiness to invest effort and resistance exercise to failure. J Strength Cond Res 2011 Nov 23. [JSCR]
• Jang TR, et al. Effects of carbohydrate, branched-chain amino acids, and arginine in recovery period on the subsequent performance in wrestlers. J Int Soc Sports Nutr. 2011 Nov 22;8(1):21. [Epub ahead of print] [Pubmed]

LESS RECENT GEM

• Souza-Junior TP, et al. Strength and hypertrophy responses to constant and decreasing rest intervals in trained men using creatine supplementation. J Int Soc Sports Nutr. 2011 Oct 27;8(1):17. [Pubmed]

IN THE LAY PRESS

• Hale J. The fast food conspiracy. [AARR]

ERRATA & UPDATE

• Corrections & an update have been made in the previous issue. [AARR]

_________________________________________________________________________

December 2011

EDITOR’S CUT

• Aragon AA. “Ah-ha” moments in 2011: pre-apocalypse edition.  [AARR]

NUTRITION & EXERCISE

• Bray GA, et al. Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating. JAMA. 2011 2012;307(1):86-87.  [JAMA]
• Dubé JJ, et al. Exercise dose and insulin sensitivity: relevance for diabetes prevention. Med Sci Sports Exerc. 2011 Nov 2. [Epub ahead of print] [Pubmed]
• de Souza RJ, et al. Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial. Am J Clin Nutr. 2012 Jan 18. [Epub ahead of print] [Pubmed]

SUPPLEMENTATION

• Rodacki CL, et al. Fish-oil supplementation enhances the effects of strength training in elderly women. Am J Clin Nutr. 2012 Jan 4. [Epub ahead of print] [Pubmed]

PHARMACOLOGY

• Maior AS, et al. Cardiac autonomic dysfunction in anabolic steroid users. Scand J Med Sci Sports. 2012 Jan 18. doi: 10.1111/j.1600-0838.2011.01436.x. [Epub ahead of print] [Critiqued by James Heathers] [Pubmed]

LESS RECENT GEM

• Karabulut M, et al. The effects of low-intensity resistance training with vascular restriction on leg muscle strength in older men. Eur J Appl Physiol. 2010 Jan;108(1):147-55. [Pubmed]

IN THE LAY PRESS

• Aragon AA.. Interview with Michael Krivyan. [AARR]

ERRATA & UPDATE

• Corrections have been made in previous issues. [AARR]

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