Episode 250 covers the basics of magnesium! Even though its such a basic supplement that everyone should have in their arsenal, we generally forget about it because its not the cool new flashy form of creatine thats promised to add 10lbs of muscle...but that does not make it ANY less important! As always don't take my word for it, read the references below!
REFERENCES
https://www.ncbi.nlm.nih.gov/pubmed/26554653
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3592895/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4439441/
https://www.racgp.org.au/afpbackissues/2005/200508/200508woolhouse.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3683817/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3953885/
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1751-7176.2011.00538.x
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957229/
https://www.ncbi.nlm.nih.gov/pubmed/24830937
https://www.ncbi.nlm.nih.gov/pubmed/23217601
https://www.ncbi.nlm.nih.gov/pubmed/23764903
https://www.ncbi.nlm.nih.gov/pubmed/22895810
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198864/
https://www.ncbi.nlm.nih.gov/pubmed/22611240
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960558/
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Episode 249 talks about some of the basics of peak week in regards to fluid, ion, and glucose management before leading into a tool in my toolbox that has major validity when someone needs to fill out very rapidly...and that is the exogenous insulin and sodium pulse! PLEASE take everything I say in this episode with a grain of salt as this is NOT meant to be magic, DOES NOT need to be used in every circumstance, and should only be utilized if someone is well versed in diuretic and exogenous insulin usage.
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Episode 248 is a brief overview and breakdown on the all new formula for ProjectAD's RAGING FULL! This is their intra workout carbohydrate and hydration blend that has some awesome new aspects to it! This is a brief overview which should help you guys understand why I am a huge fan of this new formula! There will be an extreme in depth breakdown in the future for those science nerds like me that LOVE the details!
INTRAWORKOUT CARBOHYDRATE/AMINO ACID REFERENCES
Bird SP, et al. Liquid carbohydrates/essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degradation. Metabolism. 2006 May;55(5):570-7.
Bloom PC, et al. Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis. Med Sci Sports Exerc. 1987 Oct;19(5):491-6.
Desbrow B, et al. Carbohydrate-electrolyte feedings and 1h time trial cycling performance. Int J Sport Nutr Exerc Metab. 2004 Oct;14(5):541-9.
Erith S, et al. The effect of high carbohydrate meals with different glycemic indices on recovery of performance during prolonged
Haff GG, et al. Carbohydrate supplementation and resistance training. J Strength Cond Res. 2003 Feb;17(1):187-96.
Ivy JL, et al. Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. J Appl Physiol. 1988 Apr;64(4):1480-5.
Jentjens RL, et al. Oxidation of combined ingestion of glucose and fructose during exercise. J Apply Physiol. 2004 Apr;96(4):1277-84.
Jentjens RL, et al. Oxidation of exogenous glucose, sucrose and maltose during prolonged cycling exercise. J Apply Physiol. 2004 Apr;96(4):1285-91.
Jentjens RL, Jeukendrup AE. High rates of exogenous carbohydrate oxidation from a mixture of glucose and fructose ingested during prolonged cycling exercise. Br J Nutr. 2005 Apr;93(4):485-92
Jeukendrup AE. Carbohydrate during exercise and performance. Nutrition. 2004 Jul-Aug;20(7-8):669-77.
Keizer HA, et al. Influence of liquid and solid meals on muscle glycogen resynthesis, plasma fuel hormone response, and maximal physical working capacity. Int J Sports Med. 1987 Apr;8(2):99-104.
https://www.ncbi.nlm.nih.gov/pubmed/25080121
https://www.jstage.jst.go.jp/article/fstr/21/3/21_499/_html
Ferrando, A.A., et al., Oral branched-chain amino acids decrease whole-body proteolysis. JPEN. Journal of parenteral and enteral nutrition, 1995. 19(1): p. 47-54. http://www.ncbi.nlm.nih.gov/pubmed/7658600
Ruderman, N.B., et al., Regulation of alanine formation and release in rat muscle in vivo: effect of starvation and diabetes. The American journal of physiology, 1977. 233(2): p. E109-14. http://www.ncbi.nlm.nih.gov/pubmed/888947
Shimomura, Y., et al., Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. The Journal of nutrition, 2004. 134(6 Suppl): p. 1583S-1587S. http://www.ncbi.nlm.nih.gov/pubmed/15173434
Fujii, H., et al., Branched-chain alpha-keto acid dehydrogenase kinase content in rat skeletal muscle is decreased by endurance training. Biochemistry and molecular biology international, 1998. 44(6): p. 1211-6. http://www.ncbi.nlm.nih.gov/pubmed/9623776
Lamont, L.S., et al., Comparison of leucine kinetics in endurance-trained and sedentary humans. Journal of applied physiology, 1999. 86(1): p. 320-5. http://www.ncbi.nlm.nih.gov/pubmed/9887146
Wagenmakers, A.J., et al., Carbohydrate supplementation, glycogen depletion, and amino acid metabolism during exercise. The American journal of physiology, 1991. 260(6 Pt 1): p. E883-90. http://www.ncbi.nlm.nih.gov/pubmed/2058665
Louard, R.J., et al., Effect of infused branched-chain amino acids on muscle and whole-body amino acid metabolism in man. Clinical science, 1990. 79(5): p. 457-66. http://www.ncbi.nlm.nih.gov/pubmed/2174312
Gualano, A.B., et al., Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. The Journal of sports medicine and physical fitness, 2011. 51(1): p. 82-8. http://www.ncbi.nlm.nih.gov/pubmed/21297567
Shimomura, Y., et al., Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International journal of sport nutrition and exercise metabolism, 2010. 20(3): p. 236-44. http://www.ncbi.nlm.nih.gov/pubmed/20601741
Coombes, J.S. and L.R. McNaughton, Effects of branched-chain amino acid supplementation on serum creatine kinase and lactate dehydrogenase after prolonged exercise. The Journal of sports medicine and physical fitness, 2000. 40(3): p. 240-6. http://www.ncbi.nlm.nih.gov/pubmed/11125767
Bolster, D.R., et al., Regulation of protein synthesis associated with skeletal muscle hypertrophy by insulin-, amino acid- and exercise-induced signalling. The Proceedings of the Nutrition Society, 2004. 63(2): p. 351-6. http://www.ncbi.nlm.nih.gov/pubmed/15294054
Atherton, P.J., et al., Distinct anabolic signalling responses to amino acids in C2C12 skeletal muscle cells. Amino acids, 2010. 38(5): p. 1533-9. http://www.ncbi.nlm.nih.gov/pubmed/19882215
Kimball, S.R. and L.S. Jefferson, Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. The Journal of nutrition, 2006. 136(1 Suppl): p. 227S-31S. http://www.ncbi.nlm.nih.gov/pubmed/16365087
Gran, P. and D. Cameron-Smith, The actions of exogenous leucine on mTOR signalling and amino acid transporters in human myotubes. BMC physiology, 2011. 11: p. 10. http://www.ncbi.nlm.nih.gov/pubmed/21702994
Greiwe, J.S., et al., Leucine and insulin activate p70 S6 kinase through different pathways in human skeletal muscle. American journal of physiology. Endocrinology and metabolism, 2001. 281(3): p. E466-71. http://www.ncbi.nlm.nih.gov/pubmed/11500301
Atherton, P.J., et al., Muscle full effect after oral protein: time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling. The American journal of clinical nutrition, 2010. 92(5): p. 1080-8. http://www.ncbi.nlm.nih.gov/pubmed/20844073
Matthews, D.E., Observations of branched-chain amino acid administration in humans. The Journal of nutrition, 2005. 135(6 Suppl): p. 1580S-4S. http://www.ncbi.nlm.nih.gov/pubmed/15930473
Paddon-Jones, D., et al., Amino acid ingestion improves muscle protein synthesis in the young and elderly. American journal of physiology. Endocrinology and metabolism, 2004. 286(3): p. E321-8. http://www.ncbi.nlm.nih.gov/pubmed/14583440
Wolfe, R.R., Effects of amino acid intake on anabolic processes. Canadian journal of applied physiology = Revue canadienne de physiologie appliquee, 2001. 26 Suppl: p. S220-7. http://www.ncbi.nlm.nih.gov/pubmed/11897897
Floyd, J.C., Jr., et al., Evidence That Insulin Release Is the Mechanism for Experimentally Induced Leucine Hypoglycemia in Man. J Clin Invest, 1963. 42: p. 1714-9. http://www.ncbi.nlm.nih.gov/pubmed/14083162
Chow, L.S., et al., Mechanism of insulin’s anabolic effect on muscle: measurements of muscle protein synthesis and breakdown using aminoacyl-tRNA and other surrogate measures. Am J Physiol Endocrinol Metab, 2006. 291(4): p. E729-36. http://www.ncbi.nlm.nih.gov/pubmed/16705065
Shimomura, Y., et al., Nutraceutical effects of branched-chain amino acids on skeletal muscle. The Journal of nutrition, 2006. 136(2): p. 529S-532S. http://www.ncbi.nlm.nih.gov/pubmed/16424141
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Episode 247 begins a new segment I would like to get into on the BASICS of PEDs. This episode comes to us from a question from one of my client's who was "informed" that there are better AAS for bulking/cutting and it seems thats the traditional mindset on the forums these days. Sadly, IT COULD NOT BE FURTHER FROM THE TRUTH. Sit back, listen, take notes, and understand the pharmacokinetics of these drugs before making any statements or opinions on them.
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Episode 246 is another Q&A with Mike Arnold where we are NOW answering every question that anyone posts! Even if its a 1 word yes or no answer, we're going to put it on the show! So sit back, take notes, and relax! Knowledge bombs being dropped in every episode!
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Episode 244 talks about chromium supplementation! This is one of those forgotten essential minerals that really doesn't get much notice in today's world and after I dug up an older article I wrote on this mineral, I thought you guys would benefit from hearing WHY I feel its a forgotten mineral that is ESSENTIAL. As always PLEASE read the references cited within this episode to learn more!
REFERENCES
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Episode 243 is about the history and viability of Injectable L-Carnitine! I am in the process of putting together an all inclusive article on this subject that I started 6 months ago and never finished. This episode can serve as a pretty all inclusive guide to how l-carnitine was originally studied, its basic MoAs that make it so effective, and some common guidelines for application! I have only been able to find half of the references I'll need for my article which you can find below. Get ready to take notes and thank John Parillo because his initial thoughts on what carnitine can do from a mitochondrial density aspect was what sparked my interest in this subject years ago!
REFERENCES
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Episode 242 has Mike Arnold back on to cover the more obscure research chemicals and peptides that people generally ARE NOT talking about. Sildenafil, PEG MGF, Raloxifene, and more are covered in this episode! Sit back, take notes, and enjoy the podcast!
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Episode 241 has Mike Arnold back on the episode to cover your PED related questions! Today we covered Kratom usage preworkout and its potential role in physique/performance based sports, our overall thoughts and views on Metformin and Berberine, and our approach and overall guidelines to follow when constructing your own training program!
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Episode 240 talks all about some of the pathways and mechanisms involved in building muscle tissue and losing fat that NO ONE talks very much about!...Partially because some of it has no REAL relevance to daily application but that doesnt make the subject any less relative or interesting! So we go DEEP into some of the mechanisms involved and hopefully this can get you thinking about the system as a whole, differently!
REFERENCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4047526/
https://www.ncbi.nlm.nih.gov/pubmed/22094268
https://www.news-medical.net/news/2007/10/15/31146.aspx
https://www.hindawi.com/journals/jtr/2011/306510/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4047526/
https://www.hindawi.com/journals/jtr/2011/306510/
https://www.physiology.org/doi/full/10.1152/ajpendo.1999.277.1.E1
https://www.ahajournals.org/doi/10.1161/01.RES.0000163633.10240.3b
http://www.jlr.org/content/43/10/1585
https://www.sciencedirect.com/science/article/pii/S0092867412003510
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