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Know who you trust

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The internet provides a lot of information for those who seek it. The problem is always how to be sure if it is true or not. This problem is especially big when it comes to bodybuilding sources. Sometimes you get conflicting information, sometimes you get an “expert opinion” and sometimes you don’t get anything at […]

The fallacy of protein content

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Just recently I saw a post where a guy said to a sick bodybuilder: “Eat a lot of amaranth and quinoa, so you won’t loose muscle while you’re sick”. It’s not only about protein content. It’s also about protein quality and digestability. Protein has been “quantified” in it’s “usefulness” for the body. This originates in […]

BCAA’s are overrated

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I read often posts about how much BCAA’s should be taken and how important they are. BCAA’s are necessary to grow muscle, but only the initiation. All the other amino acids are needed too to make the muscle truly grow. […] they have presented us with intriguing evidence that despite the potent anabolic properties of leucine […]

Pro-hormones: Steroids in disguise

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I had a few questions lately about pro-hormones, and i need to point out some things here: Pro-hormones are steroids. They are not “more natural” or “less harmful” and as “powerful as the real suff”. They have the same suppressive effect on your own production of testosterone and your semen production, as the “real” anabolic […]

Whey or Aminos?

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A friend of mine recents boasted about his post-workout shake. A very elaborate mixture of glutamine, BCAAs and other ingredients. Now, I asked myself.. ist that clever? Whey is made up by of the following amino acids: 1/6th of whey protein is glutamine, 1/4 are BCAAs and 1/4 are other semi- or essential amino acids. 1/3 of […]

Milk thistle, any good?

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No. A systematic review and a meta-analysis of 2002 from Jacobs et al. has found no benefit in taking it. There has been no harm, but no imporvement in mortality, liver structure etc. So safe your money and avoid using it. Treatment with milk thistle appears to be safe and well tolerated. We found no […]

Ephedra for workouts

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A friend of mine uses ephedrin for boosting his workouts. Is it any good? No. Ephedrin mimics the effects of adrenaline in your body but on a longer time frame and less pronounced. Scientific research has not found any benefit for workout in terms of higher weights, nor better workouts, although the participants said that […]

Is buffered creatine superior to creatine monohydrate?

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No. Despite the efforts of marketing experts, there has been no scientific proof that “buffered creatine” is better than creatine monohydrate. The study has nicely shown that there is no difference between preparations. Neither in muscle performance, in creatine content in the muscle, nor in weight gain. So, save yourself the money and stick with […]

Whey with growth factors – a doping risk?

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I read on the label of my whey, that there are growth factors in the mixture. Do I have to be afraid to show up in a doping test? No. If the product was produced according to the GMP (good manufactuing practice), it is very unlikely to contain any doping listed substances. The label may […]

The effectiveness of melatonin for promoting healthy sleep

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A recent meta-analysis had a look on benefits of melatonin in different populations. Whereas athletes were not part of those, some uf us suffer from insomnia or jet lag. The use of melatonin by healthy adults shows promise to prevent phase shifts from jet lag and improvements in insomnia, but to a limited extent. For […]