AARR Index

Welcome to the AARR Index!

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. The following tutorial 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.

Before going over that, here is a link to the bottom of the page for those who need it.

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. NOTE: I recently was informed (being a PC guy), that Macs do not use the Ctrl + F search function, but instead use: command + F. 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:

NOTE: I recently was informed (being a PC guy), that Macs do not use the Ctrl + F search function, but instead use: command + F

NOTE ABOUT MOBILE DEVICES: Here’s how to search for a term on a page with an Iphone. other mobile devices may vary in this function. On an Iphone, first scroll up until the bottom set of icons appears, and hit the box with an up arrow (circled in red):

This lead you to the next step, where you swipe the bottom row of options to the left until you arrive at the “Find on Page” magnifying glass icon. Selecting that will bring up a field that allows you to type in your search term or phrase:

And now, on to the following endless index of articles. 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.

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January 2008

EDITOR’S CUT

• Aragon AA. Nutrient Timing, Part 1: Fat.

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).

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February 2008

EDITOR’S CUT

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

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 [PubMed]

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)

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March 2008

EDITOR’S CUT

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

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)

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April 2008

EDITOR’S CUT

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

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.

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May 2008

EDITOR’S CUT

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

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!

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June 2008

EDITOR’S CUT

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

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. [PubMed]

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).
• The wisdom of pro figure competitor Pauline Nordin (interviewed by Alan Aragon).

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July 2008

EDITOR’S CUT

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

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]

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August 2008

EDITOR’S CUT

• Aragon AA. High-fructose calories are still calories.

GUEST SPEAKER

• Hale J. Bottled water is healthier than tap water?

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.

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September 2008

EDITOR’S CUT

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

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?

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October 2008

EDITOR’S CUT

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

THE WISDOM OF…

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

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?

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November 2008

EDITOR’S CUT

• Aragon AA. Culking, part 1: great expectations.

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. [PubMed]

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.

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December 2008

EDITOR’S CUT

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

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?

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January 2009

EDITOR’S CUT

• Aragon AA. Culking part 2: macronutrient manipulation.

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.

ERRATA

• Corrections made in past issues.

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February 2009

EDITOR’S CUT

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

THE WISDOM OF…

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

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.

ERRATUM

• Correction in August 2008.

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March 2009

EDITOR’S CUT

• Aragon AA. Training to failure.

THE WISDOM OF…

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

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.

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April 2009

EDITOR’S CUT

• Aragon AA. Artificial sweetener use: current controversies.

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.

ERRATUM

• Correction & update in March 2008.

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May 2009

EDITOR’S CUT

• Aragon AA. Taubes versus science.

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. Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein. Am J Clin Nutr. 2009 Jul;90(1):106-15. [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.

ERRATA

• Updates in November & January 2008

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June 2009

EDITOR’S CUT

• Aragon AA. Desperately seeking a metabolic advantage.

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.

FAST FOOD

• Aragon AA. Some quick alternatives.

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July 2009

EDITOR’S CUT

• Aragon AA. Empty calories: sweet revenge?

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.

ERRATUM

• Correction in January, 2009.

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August 2009

EDITOR’S CUT

• Aragon AA. Towards an evidence-based fitness industry.

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.

PARTING WISDOM

• Lawson R. Goal Setting 101.

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September 2009

EDITOR’S CUT

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

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.

ERRATUM & UPDATE

• Correction in March 2008, update in September 2008.

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October 2009

EDITOR’S CUT

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

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.

ELEVATING THE GAME

• Hale J. Vertical Jump FAQ.

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November 2009

EDITOR’S CUT

• Aragon AA. ANACONDA.

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. [PubMed]
• 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.
• Aragon AA. Certified comedy, Crossfit style.

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December 2009

EDITOR’S CUT

• Aragon AA. An objective look at the paleo diet.

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).

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January 2010

EDITOR’S CUT

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

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. [PubMed]

IN THE LAY PRESS

• Aragon AA. Overblowing the obesity epidemic?

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February 2010

EDITOR’S CUT

• Aragon AA. Supplemental BCAA: limitations & applications.

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?

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March 2010

EDITOR’S CUT

• Aragon AA. Newsflash: rats are not humans.

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?

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April 2010

EDITOR’S CUT

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

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.

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May 2010

EDITOR’S CUT

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

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]

LESS RECENT GEM

• Rollo I, Williams C. Influence of ingesting a carbohydrate-electrolyte solution before and during a 1-hour run in fed endurance-trained runners. J Sports Sci. 2010 Apr;28(6):593-601. [Medline]

IN THE LAY PRESS

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

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June 2010

EDITOR’S CUT

• Aragon AA. Is postexercise carbohydrate counterproductive?

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.

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July 2010

EDITOR’S CUT

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

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.

AUTHORS RESPOND

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

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August 2010

EDITOR’S CUT

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

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?

PARTING MOTIVATION

• An inspiring recollection by powerlifting champ Brandon Stevens.

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September 2010

EDITOR’S CUT

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

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.

THE WISDOM OF…

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

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October 2010

EDITOR’S CUT

• Trans fat hysteria: how much fear is warranted?

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.

UPDATE

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

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November 2010

EDITOR’S CUT

• Aragon A. Resistance training & cardiometabolic health.

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.

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December 2010

EDITOR’S CUT

• Aragon AA. Nutrient timing update.

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!

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January 2011

EDITOR’S CUT

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

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).

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).

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February 2011

EDITOR’S CUT

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

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.

IN THE LAY PRESS

• Aragon AA. Why broscience works, part 1.

ERRATUM

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

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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.

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.

UPDATE

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

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April 2011

EDITOR’S CUT

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

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.

AUTHOR RESPONSE

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

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May 2011

EDITOR’S CUT

• Aragon AA. Supplement spotlight: 7-keto DHEA.

STRANGE DATA

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

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.

READER RESPONSE

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

June 2011

EDITOR’S CUT

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

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] [PubMed]

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.

ERRATA

• Corrections made in past issues.

July 2011

EDITOR’S CUT

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

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).

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.

UPDATE

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

September 2011

EDITOR’S CUT

• Aragon AA. Supplement spotlight: citrulline malate.

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).

UPDATE

• An update has been made to the previous issue.

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October 2011

EDITOR’S CUT

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

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.

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

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November 2011

EDITOR’S CUT

• Aragon AA. Metabolic typing or metabolic hyping?

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.

ERRATA & UPDATE

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

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December 2011

EDITOR’S CUT

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

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.

ERRATA & UPDATE

• Corrections have been made in previous issues.

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January 2012

EDITOR’S CUT

• Aragon AA. Fish oil supplementation backlash: is it time to ditch the pills?

NUTRITION & EXERCISE

• Jakubowicz D, et al. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids. 2012 Mar 10;77(4):323-31. [Pubmed]
• Res PT, et al. Protein ingestion prior to sleep improves post-exercise overnight recovery. Med Sci Sports Exerc. 2012 Feb 9. [Epub ahead of print] [Pubmed]
• Yang Y, et al. Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. Br J Nutr. 2012 Feb 7:1-9. [Epub ahead of print] [Pubmed]

SUPPLEMENTATION

• Bellinger PM, et al. The effect of combined B-alanine and NaHCO3 supplementation on cycling performance. Med Sci Sports Exerc. 2012 Feb 9. [Epub ahead of print] [Pubmed]

LESS RECENT GEM

• Trapp EG, et al. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008 Apr;32(4):684-91. [Pubmed]

IN THE LAY PRESS

• Aragon AA.. Fructose gets acquitted again, moderation wins, and weight loss secrets get revealed.

ERRATA & UPDATES

• Corrections have been made in previous issues.

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February 2012

EDITOR’S CUT

• Perryman M. Active joints are healthy joints.

NUTRITION & EXERCISE

• Roberts JD, et al. An investigative study into the influence of a commercially available carbohydrate-protein-electrolyte beverage on short term repeated exercise performance. J Int Soc Sports Nutr. 2012 Mar 9;9(1):5. [Epub ahead of print] [Pubmed]
• Maersk M, et al. Sucrose-sweetened beverages increase fat storage in the liver, muscle, and visceral fat depot: a 6-mo randomized intervention study. Am J Clin Nutr. 2012 Feb;95(2):283-9. Epub 2011 Dec 28. [Pubmed]

SUPPLEMENTATION

• Barker T, et al. Different doses of supplemental vitamin D maintain interleukin-5 without altering skeletal muscle strength: a randomized, double-blind, placebo-controlled study in vitamin D sufficient adults. Nutr Metab (Lond). 2012 Mar 9;9(1):16. [Epub ahead of print] [Pubmed]
• Hoffman JR, et al. L-alanyl-L-glutamine ingestion maintains performance during a competitive basketball game. J Int Soc Sports Nutr. 2012 Mar 7;9(1):4. [Epub ahead of print] [Pubmed]

LESS RECENT GEM

• Cressey EM, et al. The effects of ten weeks of lower-body unstable surface training on markers of athletic performance. J Strength Cond Res. 2007 May;21(2):561-7. [Pubmed]

IN THE LAY PRESS

• Aragon AA.. Sorry, fructose… Red meat just stole the spotlight.

• Aragon AA. D-Aspartic acid – finally, a legal alternative to ‘roids?

• Chi L. Chiu comments on my review of Bray et al.

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March 2012

EDITOR’S CUT

• Balachandran A. The hormone hypothesis: the most plausible explanation for exercise-induced muscle growth?

NUTRITION & EXERCISE

• Mitchell CJ, et al. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol. 2012 Apr 19. [Epub ahead of print] [Pubmed]
• Murphy, M, et al. Whole beetroot consumption acutely improves running performance. J Acad Nutr Dietet. 2012 Apr;12(4):548-52. [JAND]
• Erskine RM, et al. Whey protein does not enhance the adaptations to elbow flexor resistance training. Med Sci Sports Exerc. 2012 Mar 28. [Epub ahead of print] [Pubmed]

SUPPLEMENTATION

• Pryor JL, et al. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. 2012 Apr 3;9(1):12. [Epub ahead of print] [Pubmed]

LESS RECENT GEM

• Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25. [Pubmed]

IN THE LAY PRESS

• Aragon AA.. Sugarphobia gets huge exposure on national news television, the public gets a fraction of the truth.

• Squatting Round Table. Question by Alan Aragon, answers by Bret Contreras, Eric Helms, James Krieger, Layne Norton, Matt Perryman, and Brad Schoenfeld.

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April 2012

EDITOR’S CUT

• Klein D. Silk amino acids: spinning science to sell supplements.

NUTRITION & EXERCISE

• Bales CW, et al. Aerobic and resistance training effects on energy Intake: The STRRIDE AT/RT Study: (exercise training effects on energy intake). J Med Sci Sports Exerc. 2012 Apr 19. [Epub ahead of print] [Pubmed]

SUPPLEMENTATION

• Burke LM, et al. Preexercise aminoacidemia and muscle protein synthesis after resistance exercise. Med Sci Sports Exerc. 2012 May 22. [Epub ahead of print] [Pubmed]
• Georg Jensen M, et al. Effect of alginate supplementation on weight loss in obese subjects completing a 12-wk energy-restricted diet: a randomized controlled trial. Am J Clin Nutr. 2012 May 30. [Epub ahead of print] [Pubmed]
• O’Hara JP, et al. Preexercise galactose and glucose ingestion on fuel utilization during exercise. Med Sci Sports Exerc. 2012 Apr 19. [Epub ahead of print] [Pubmed]

LESS RECENT GEM

• Blumert PA, et al. The acute effects of twenty-four hours of sleep loss on the performance of national-caliber male collegiate weightlifters. Strength Cond Res. 2007 Nov;21(4):1146-54. [Pubmed]

IN THE LAY PRESS

• Aragon AA.. Charles Poliquin’s 10 tips for staying healthy and fit at age 51.

• Aragon AA. Caffeine + creatine = conflict?

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June 2012

EDITOR’S CUT

• Aragon AA. Issues with assumptions made by angels in the ivory tower.

NUTRITION & EXERCISE

• Cox CL, et al. Consumption of fructose- but not glucose-sweetened beverages for 10 weeks increases circulating concentrations of uric acid, retinol binding protein- 4, and gamma-glutamyl transferase activity in overweight/obese humans. Nutr Metab (Lond). 2012 Jul 24;9(1):68. [Epub ahead of print] [Pubmed]
• Weisgarber KD, et al. Whey protein before and during resistance exercise has no effect on muscle mass and strength in untrained young adults. Int J Sport Nutr Exerc Metab. 2012 Jul 4. [Epub ahead of print] [Pubmed]
• Lowndes J, et al. The effects of four hypocaloric diets containing different levels of sucrose or high fructose corn syrup on weight loss and related parameters. Nutr J. 2012 Aug 6;11(1):55. [Epub ahead of print] [Pubmed]

SUPPLEMENTATION

• Siegler J, et al. Aspartame in conjunction with carbohydrate reduces insulin levels during endurance exercise. J Int Soc Sports Nutr. 2012 Aug 1;9(1):36. [Epub ahead of print] [Pubmed]

LESS RECENT GEM

• Goto K, et al. The impact of metabolic stress on hormonal responses and muscular adaptations. Med Sci Sports Exerc. 2005 Jun;37(6):955-63. [Pubmed]

IN THE LAY PRESS

• Aragon AA. John McDougal’s article, “The Paleo Diet Is Uncivilized (And Unhealthy and Untrue)”

• Aragon AA. Carbohydrate is protein-sparing… What exactly does that mean?

July 2012

EDITOR’S CUT

• Hale J. Labels and food hedonics.

NUTRITION & EXERCISE

• Aeberli I, et al. Moderate amounts of fructose consumption impair insulin sensitivity in healthy young men: a randomized controlled trial. Diabetes Care. 2012 Aug 28. [Epub ahead of print] [Pubmed]
• Adechian S, et al. Protein feeding pattern, casein feeding or milk soluble protein feeding did not change the evolution of body composition during a short-term weight loss program. Am J Physiol Endocrinol Metab. 2012 Aug 14. [Epub ahead of print] [Pubmed]

SUPPLEMENTATION

• Jagim AR, et al. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. September 13 2012;9:43. [Epub ahead of print] [Pubmed]

LESS RECENT GEM

• Munsters MJ, Saris WH. Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males.PLoS One. 2012;7(6):e38632. Epub 2012 Jun 13. [Pubmed]

IN THE LAY PRESS

• Aragon AA. HEAVY DUTY™ – a Scientific Perspective [my critique of Smith & Fisher’s article]

• Aragon AA. Are rats a good model for human muscle protein synthesis?

August 2012

EDITOR’S CUT

• Aragon AA. Burning questions about grass-fed beef.

NUTRITION & EXERCISE

• Moore DR, et al. Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. Nutr Metab (Lond). 2012 Oct 16;9(1):91. [Epub ahead of print] [Pubmed]
• Eelderink C, et al. Slowly and rapidly digestible starchy foods can elicit a similar glycemic response because of differential tissue glucose uptake in healthy men. Am J Clin Nutr. 2012 Nov;96(5):1017-24. doi: 0.3945/ajcn.112.041947. Epub 2012 Sep 18. [Pubmed]
• Smith JW, et al. Curvilinear dose-response relationship of carbohydrate (0-120 g•h-1) and performance. Med Sci Sports Exerc. 2012 Oct 2. [Epub ahead of print] [Pubmed]

SUPPLEMENTATION

• Hoffman JR, et al. Efficacy of phosphatidic acid ingestion on lean body mass, muscle thickness and strength gains in resistance-trained men. J Int Soc Sports Nutr. 2012 Oct 5;9(1):47. [Epub ahead of print] [Pubmed]

LESS RECENT GEM

• Churchward-Venne TA, et al. Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. J Physiol. 2012 Jun 1;590(Pt 11):2751-65. Epub 2012 Mar 25. [Pubmed]

IN THE LAY PRESS

• Aragon AA. Generation UCAN’s SuperStarch – an intersection of marketing and science.

• Aragon AA. Interview with Borge Fagerli.

September 2012

EDITOR’S CUT

•   Aspartame linked to cancer & leukemia, planet panics.

NUTRITION & EXERCISE

• Kroeger CM, et al. Improvement in coronary heart disease risk factors during an intermittent fasting/calorie restriction regimen: Relationship to adipokine modulations. Nutr Metab (Lond). 2012 Oct 31;9(1):98. [Epub ahead of print] [Pubmed]
• Klempel MC, et al. Alternate day fasting (ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet. Metabolism. 2012 Aug 10. [Epub ahead of print] [Pubmed]

SUPPLEMENTATION

• Cermak NM, et al. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr. 2012 Nov 7. [Epub ahead of print] [Pubmed]
• Pettitt RW, et al. Do the non-caffeine ingredients of energy drinks affect metabolic responses to heavy exercise? J Strength Cond Res. 2012 Oct 3. [Epub ahead of print] [Pubmed]

LESS RECENT GEM

• Mangravite LM, et al. Changes in atherogenic dyslipidemia induced by carbohydrate restriction in men are dependent on dietary protein source. J Nutr. 2011 Dec;141(12):2180-5. Epub 2011 Oct 26. [Pubmed]

IN THE LAY PRESS

• Aragon AA. Sports science professor Tim Noakes goes full low-carb, part 1.

• Aragon AA. Why is nutrient timing still such a controversial topic?

October 2012

EDITOR’S CUT

• Nelson MT. CLA – miracle fat loss supplement?

NUTRITION & EXERCISE

• Lundberg TR, et al. Aerobic exercise does not compromise muscle hypertrophy response to short-term resistance training. [Guest analysis by Brad Schoenfeld] J Appl Physiol. 2012 Oct 25. [Epub ahead of print] [PubMed]
• Willis LH, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol. 2012 Dec;113(12):1831-7. doi: 10.1152/japplphysiol.01370.2011. Epub 2012 Sep 27. [PubMed]
• Hu T, et al. Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: a meta-analysis of randomized controlled clinical trials. Am J Epidemiol. 2012 Oct 1;176 Suppl 7:S44-54 [PubMed]

SUPPLEMENTATION

• Babiker R, et al. Effects of gum Arabic ingestion on body mass index and body fat percentage in healthy adult females: two-arm randomized, placebo controlled, double-blind trial. Nutr J. 2012 Dec 15;11(1):111. [Epub ahead of print] [PubMed]

LESS RECENT GEM

• Miyoshi H, et al. Effects of brown rice on apparent digestibility and balance of nutrients in young men on low protein diets. J Nutr Sci Vitaminol (Tokyo). 1987 Jun;33(3):207-18.  [PubMed]

IN THE LAY PRESS

• Aragon AA. Sports science professor Tim Noakes goes full low-carb, part 2.

• Aragon AA. Is green coffee bean extract worth a try for weight loss?

November 2012

EDITOR’S CUT

•  Perryman M. Complex problems, simple solutions. 

NUTRITION & EXERCISE

• Garaulet M, Gómez-Abellán P, Alburquerque-Béjar JJ, Lee YC, Ordovás JM, Scheer FA. Timing of food intake predicts weight loss effectiveness. Int J Obes (Lond). 2013 Jan 29. doi: 10.1038/ijo.2012.229. [Epub ahead of print] [PubMed]
•  Hamer HM, Wall BT, Kiskini A, de Lange A, Groen BB, Bakker JA, Gijsen AP, Verdijk LB, van Loon LJ. Carbohydrate co-ingestion with protein does not further augment post-prandial muscle protein accretion in older men. Nutr Metab (Lond). 2013 Jan 25;10(1):15. [Epub ahead of print] [PubMed]
• Sedano S, Marín PJ, Cuadrado G, Redondo JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res. 2013 Jan 2. [Epub ahead of print] [PubMed]

SUPPLEMENTATION

• Randell RK, Hodgson AB, Lotito SB, Jacobs DM, Boon N, Mela DJ, Jeukendrup AE. No effect of 1 or 7 days green tea extract ingestion on fat oxidation during exercise. Med Sci Sports Exerc. 2012 Dec 14 [PubMed]

LESS RECENT GEM

• Ohkawara K, Cornier M, Kohrt WM, Melanson EL. Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity 2012. Epub ahead of print. DOI: 10.1002/oby.20032 [Obesity]

IN THE LAY PRESS

• Aragon AA. Sports science professor Tim Noakes goes full low-carb, part 3.

• Frank K and Orwell S. Nicotine and fat loss.

UPDATE

• Aragon AA, Schoenfeld BJ. Chronic nutrient timing studies.

December 2012

EDITOR’S CUT

• Aragon AA. Reserving carbs for night time: breakthrough diet solution or reverse dogma? 

NUTRITION & EXERCISE

• Ajala O, English P, Pinkney J. Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. Am J Clin Nutr. 2013 Mar;97(3):505-16. [PubMed]
•  Colombani PC, Mannhart C, Mettler S. Carbohydrates and exercise performance in non-fasted athletes: A systematic review of studies mimicking real-life. Nutr J. 2013 Jan 28;12(1):16. [Epub ahead of print] [PubMed]

SUPPLEMENTATION

•  Res PT, Cermak NM, Stinkens R, Tollakson TJ, Haenen GR, Bast A, van Loon LJ. Astaxanthin supplementation does not augment fat use or improve endurance performance. Med Sci Sports Exerc. 2012 Dec 27. [Epub ahead of print] [PubMed]

LESS RECENT GEMS

•  Barr SB, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food Nutr Res. 2010 Jul 2;54. doi: 10.3402/fnr.v54i0.5144. [PubMed]
•  Rozenek R, Ward P, Long S, Garhammer J. Effects of high-calorie supplements on body composition and muscular strength following resistance training. J Sports Med Phys Fitness. 2002 Sep;42(3):340-7. [PubMed]

IN THE LAY PRESS

• Aragon AA. Semen is back in the news, ready to cure the blues.

• Aragon AA. 3 versus 6 meals per day for hunger control.

January 2013

EDITOR’S CUT

• Aragon AA. More problems with assuming animal models apply to human metabolism. 

NUTRITION & EXERCISE

• Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, Jeacocke NA, Moore DR, Stellingwerff T, Phillips SM, Hawley J, Coffey VG. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013 Mar 4. [Epub ahead of print] [PubMed]
•  Johnston CS, Trier CM, Fleming KR. The effect of peanut and grain bar preloads on postmeal satiety, glycemia, and weight loss in healthy individuals: an acute and a chronic randomized intervention trial. Nutr J. 2013;12:35 [Epub ahead of print] [Nutr J]

SUPPLEMENTATION

•  Beaudoin MS, Allen B, Mazzetti G, Sullivan PJ, Graham TE. Caffeine ingestion impairs insulin sensitivity in a dose-dependent manner in both men and women. Appl Physiol Nutr Metab. 2013 Feb;38(2):140-7. [PubMed]

LESS RECENT GEM

•  Basu S, Yoffe P, Hills N, Lustig RH. The relationship of sugar to population-level diabetes prevalence: an econometric analysis of repeated cross-sectional data. PloS One. 2013;8(2):e57873. [PubMed]

IN THE LAY PRESS

• Legge A. Does cardio damage your heart? Part 1.

SPECIAL SECTION

• Hale J. Understanding research, part 1: the basics.

• Aragon AA. Does exercise antagonize weight loss?

February/March 2013

EDITOR’S CUTS

• Aragon AA. Cardio roundtable with Bret Contreras, Eric Helms, Peter Fitschen, Brad Schoenfeld, Tom Venuto: intensity & progression for fat loss and muscle retention. 
• Frank K. Glucosamine sulfate – is the glucosamine a red herring? 

NUTRITION & EXERCISE

• Camps SG, Verhoef SP, Westerterp KR. Weight loss, weight maintenance, and adaptive thermogenesis. Am J Clin Nutr. 2013 May;97(5):990-4. [Epub ahead of print] [PubMed]
• Schwingshackl L, Hoffmann G. Long-term effects of low-fat diets either low or high in protein on cardiovascular and metabolic risk factors: a systematic review and meta-analysis. Nutr J. 2013 Apr 15;12(1):48. [Epub ahead of print] [PubMed]

SUPPLEMENTATION

• Lopez HL, Ziegenfuss TN, Hofheins JE, Habowski SM, Arent SM, Weir JP, Ferrando AA. Eight weeks of supplementation with a multi-ingredient weight loss product enhances body composition, reduces hip and waist girth, and increases energy levels in overweight men and women. J Int Soc Sports Nutr. 2013 Apr 19;10(1):22. [Epub ahead of print] [PubMed]

LESS RECENT GEM

• Sievenpiper JL, Chiavaroli L, de Souza RJ, Mirrahimi A, Cozma AI, Ha V, Wang DD, Yu ME, Carleton AJ, Beyene J, Di Buono M, Jenkins AL, Leiter LA, Wolever TM, Kendall CW, Jenkins DJ. ‘Catalytic’ doses of fructose may benefit glycaemic control without harming cardiometabolic risk factors: a small meta-analysis of randomised controlled feeding trials. Br J Nutr. 2012 Aug;108(3):418-23. [PubMed]

IN THE LAY PRESS

• Legge A. Does cardio damage your heart? Part 2.
• Rogers AE. Lessons from losing 80 pounds: a case for moderation. 

GOOD QUESTIONS

• Aragon AA. Creatine cycling & the legitimacy of Juice Plus.

April/May 2013

EDITOR’S CUTS

• Kocur E. Type 2 diabetes:  insulin resistance or insulin deficiency? 
• Henselmans M. Weight loss: fast or slow? 

NUTRITION & EXERCISE

• Arciero PJ, Ormsbee MJ, Gentile CL, Nindl BC, Brestoff JR, Maxwell R. Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit.  Obesity. 2013 May 23. [Epub ahead of print] [Obesity]
• Schwingshackl L, Hoffmann G. Dietary protein digestion and absorption are impaired during acute postexercise recovery in young men. Am J Physiol Regul Integr Comp Physiol. 2013 Mar 1;304(5):R356-61 [PubMed]

SUPPLEMENTATION

• Lvan Wijck K, Pennings B, van Bijnen AA, Senden JM, Buurman WA, Dejong CH, van Loon LJ, Lenaerts K. Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study. J Int Soc Sports Nutr. 2013 Apr 29;10(1):24. [Epub ahead of print][PubMed][Full Text]

LESS RECENT GEM

• Rossow LM, Fukuda DH, Fahs CA, Loenneke JP, Stout JR. Natural bodybuilding competition preparation and recovery: a 12-month case study. Int J Sports Physiol Perform. 2013 Feb 14. [Epub ahead of print] [PubMed]

IN THE LAY PRESS

• Aragon AA. The Diet Doctor shows that without exception, low-carb diets cause significantly more weight loss.

GOOD QUESTION

• Interviewed by Aragon AA. Lyle McDonald on the ‘metabolic damage’ concept.

June 2013

EDITOR’S CUT

• Abbate AA. Biochemical perspectives in supplementation: testosterone, behavior and libido. 

NUTRITION & EXERCISE

• Oliver JM, Jagim AR, Sanchez AC, Mardock MA, Kelly KA, Meredith HJ, Smith GL, Greenwood M, Parker JL, Riechman SE, Fluckey JD, Crouse SF, Kreider RB. Greater gains in strength and power with intra-set rest intervals in hypertrophic training. [Reviewed by Brad Schoenfeld]  J Strength Cond Res. 2013 Jun 3. [Epub ahead of print] [PubMed]
• Pasiakos SM, Cao JJ, Margolis LM, Sauter ER, Whigham LD, McClung JP, Rood JC, Carbone JW, Combs GF Jr, Young AJ. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB J. 2013 Jun 5. [Epub ahead of print] [PubMed]

SUPPLEMENTATION

• Joy JM, Lowery RP, Wilson JM, Purpura M, De Souza EO, Wilson SM, Kalman DS, Dudeck JE, Jäger R. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutr J. 2013 Jun 20;12(1):86. [Epub ahead of print] [PubMed]

LESS RECENT GEM

• Soenen S, Bonomi AG, Lemmens SG, Scholte J, Thijssen MA, van Berkum F, Westerterp-Plantenga MS. Relatively high-protein or ‘low-carb’ energy-restricted diets for body weight loss and body weight maintenance? Physiol Behav. 2012 Oct 10;107(3):374-80.  [PubMed]

IN THE LAY PRESS

• Aragon AA. Bulletproof Coffee.

GOOD QUESTION

• Abbate A. What’s the deal with everyone going gluten-free?

July 2013

EDITOR’S CUT

• Aragon AA. Clearing up common misunderstandings that plague the calorie debate, part 1. 

NUTRITION & EXERCISE

• Jakubowicz D, Barnea M, Wainstein J, Froy O. High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women.  Obesity (Silver Spring). 2013 Mar 20. doi: 10.1002/oby.20460. [Epub ahead of print] [PubMed]
• Lima-Silva AE, Pires FO, Bertuzzi R, Silva-Cavalcante MD, Oliveira RSF, Kiss MA, Bishop D. Effects of a low- or a high-carbohydrate diet on performance, energy system contribution, and metabolic responses during supramaximal exercise. Appl Phys Nutr Metab. 38: 928–934 (2013) dx.doi.org/10.1139/apnm-2012-0467. [APNM]

SUPPLEMENTATION

• Jenkins ND, Housh TJ, Johnson GO, Traylor DA, Bergstrom HC, Cochrane KC, Lewis RW Jr, Schmidt RJ, Cramer JT. The effects of anatabine on non-invasive indicators of muscle damage: a randomized, double-blind, placebo-controlled, crossover study.  J Int Soc Sports Nutr. 2013 Jul 22;10(1):33. [Epub ahead of print] [PubMed]

LESS RECENT GEM

• Cusack L, De Buck E, Compernolle V, Vandekerckhove P. Blood type diets lack supporting evidence: a systematic review. Am J Clin Nutr. 2013 Jul;98(1):99-104. [PubMed]

IN THE LAY PRESS

• Legge A. The health benefits of dairy protein.

GOOD QUESTION

• Doctors Kasey & Spencer Nadolsky, interviewed by me. Bulletproof Coffee & concerning bloodwork: questions for 2 doctors who actually lift.

August 2013

EDITOR’S CUT

• Aragon AA. Clearing up common misunderstandings that plague the calorie debate, part 2: letters from the edge. 

NUTRITION & EXERCISE

• Tappy L, Egli L, Lecoultre V, Schneider P. Effects of fructose-containing caloric sweeteners on resting energy expenditure and energy efficiency: a review of human trials.  Nutr Metab (Lond). 2013 Aug 13;10(1):54. [PubMed]
• Martinsen M, Bahr, R, Børresen R, Holme I, Pensgaard AM, Sundgot-Borgen J.  Preventing eating disorders among young elite athletes: a randomized controlled trial. Med Sci Sports Exerc 2013. DOI: 10.1249/MSS.0b013e3182a702fc [Epub ahead of print]

SUPPLEMENTATION

• Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength.  J Int Soc Sports Nutr. 2013 Aug 6;10(1):36. [Epub ahead of print] [PubMed]

LESS RECENT GEM

• Murakami I, Sakuragi T, Uemura H, Menda H, Shindo M, Tanaka H. Significant effect of a pre-exercise high-fat meal after a 3-day high-carbohydrate diet on endurance performance. Nutrients. 2012 Jul;4(7):625-37. [PubMed]

IN THE LAY PRESS

• Aragon AA. Challenging the protein intake guideline of 1 g/lb.

GOOD QUESTION

• Aragon AA. What’s the ideal 6-set routine?

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September 2013

EDITOR’S CUT

• Aragon AA. Clearing up common misunderstandings that plague the calorie debate, part 3: eat less, move more. 

NUTRITION & EXERCISE

• Baker JS, Davies B, Cooper SM, Wong DP, Buchan DS, Kilgore L. Strength and body composition changes in recreationally strength-trained individuals: comparison of one versus three sets resistance-training programmes. [Critiqued by Brad Schoenfeld, PhD(c), CSCS, CSPS, FNSCA].  BioMed Research International, vol. 2013, Article ID 615901, 6 pages, 2013. doi:10.1155/2013/615901 [Hindawi]
• Brown AW, Bohan Brown MM, Allison DB.  Belief beyond the evidence: using the proposed effect of breakfast on obesity to show 2 practices that distort scientific evidence. Am J Clin Nutr. 2013 Sep 4. [Epub ahead of print] [PubMed]

SUPPLEMENTATION

• Volek JS, Volk BM, Gómez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS, Ptolemy AS, Kellogg MD, Maresh CM, Kraemer WJ. Whey protein supplementation during resistance training augments lean body mass.  J Am Coll Nutr. 2013 Apr;32(2):122-35. [PubMed]

LESS RECENT GEM

• Christensen AS, Viggers L, Hasselström K, Gregersen S. Effect of fruit restriction on glycemic control in patients with type 2 diabetes–a randomized trial. Nutr J. 2013 Mar 5;12:29. doi: 10.1186/1475-2891-12-29. [PubMed]

IN THE LAY PRESS

• Aragon AA. Are America’s nutrition professionals in the pocket of Big Food? [my commentary on the article by Joseph Mercola]

GOOD QUESTIONS

• Aragon AA. Interview with Karen Pendergrass, founder of Paleo Movement Magazine.

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October 2013

EDITOR’S CUT

• Abbate A. The neurophysiology of human appetite. 

NUTRITION & EXERCISE

• Gillen JB, Percival1 ME, Ludzki1 A, Tarnopolsky MA. Interval training in the fed or fasted state improves body composition and muscle oxidative capacity in overweight women.  Obesity. 2013 Nov;21(11): 2249-55. [Wiley Online]
• Melnik BC, Schmitz G, John SM, Carrera-Bastos P, Lindeberg S, CordainL. Metabolic effects of milk protein intake strongly depend on pre-existing metabolic and exercise status.  Nutr Metab (Lond). 2013 Oct;10(1)60: doi:10.1186/1743-7075-10-60 [N&M]

SUPPLEMENTATION

• Lugo JP, Saiyed ZM, Lau FC, Molina JP, Pakdaman MN, Shamie AN,  Udani JK. Undenatured type II collagen (UC-II(R)) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. J Int Soc Sports Nutr. 2013 Oct 24;10(1):48. [JISSN]

LESS RECENT GEM

• Moore DR, Del Bel NC, Nizi KI, Hartman JW, Tang JE, Armstrong D, Phillips SM. Resistance training reduces fasted- and fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men. J Nutr. 2007 Apr;137(4):985-91. [PubMed]

IN THE LAY PRESS

• Aragon AA. Vemma – a fairy tale of hope, a reality of nope.

GOOD QUESTIONS

• Aragon AA. Interview with Eric Helms about his latest peer-reviewed publication on protein needs of lean, trained athletes in an energy deficit. 

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November 2013

EDITOR’S CUT

• Aragon AA. Has the last decade of nutrient timing research reached an anti-climax? 

NUTRITION & EXERCISE

• Cao JJ, Pasiakos SM, Margolis LM, Sauter ER, Whigham LD, McClung JP, Young AJ, Combs GF Jr. Calcium homeostasis and bone metabolic responses to high-protein diets during energy deficit in healthy young adults: a randomized control trial.  Am J Clin Nutr. 2013 Nov 27. [Epub ahead of print] [PubMed]
• Witard OC, Jackman SR, Breen L, Smith K, Selby A, Tipton KD. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Am J Clin Nutr. 2013 Nov 20. [Epub ahead of print] [PubMed]

SUPPLEMENTATION

• Churchward-Venne TA, Breen L, Di Donato DM, Hector AJ, Mitchell CJ, Moore DR, Stellingwerff T, Breuille D, Offord EA, Baker SK, Phillips SM. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. Am J Clin Nutr. 2013 Nov 27. [Epub ahead of print] [PubMed]

LESS RECENT GEM

• Loria-Kohen V, Gómez-Candela C, Fernández-Fernández C, Pérez-Torres A, García-Puig J, Bermejo LM. Evaluation of the usefulness of a low-calorie diet with or without bread in the treatment of overweight/obesity. Clin Nutr. 2012 Aug;31(4):455-61. [PubMed]

IN THE LAY PRESS

• Jones M. The Meat and Nuts Breakfast of Champions.
• Aragon AA. Jonathan Bailor claims “slim is simple” – but finds many ways to overcomplicate it. 

GOOD QUESTIONS

• Aragon AA. Martial arts meets academia: aninterview with Dr. Brian Jones. 

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December 2013

EDITOR’S CUT

• Aragon AA. A critique of the recent multivitamin rant in the Annals of Internal Medicine. 

NUTRITION & EXERCISE

• Davitt PM, Pellegrino J, Schanzer J, Tjionas H, Arent SM. The effects of a combined resistance training and endurance exercise program in inactive college females: does order matter? [Reviewed by Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA]  J Strength Cond Res. 2013 Dec 27. [Epub ahead of print] [PubMed]
• Killer SC, Blannin AK, Jeukendrup AE. No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PLoS ONE 9(1): e84154. doi:10.1371/journal.pone.0084154 [PLOS ONE]

SUPPLEMENTATION

• Barker T, Schneider ED, Dixon BM, Henriksen VT, Weaver LK. Supplemental vitamin D enhances the recovery in peak isometric force shortly after intense exercise. Nutr Metab (Lond). 2013 Dec 6;10(1):69. [Epub ahead of print] [PubMed]

LESS RECENT GEM

• Pascoe DD, Costill DL, Fink WJ, Robergs RA, Zachwieja JJ. Glycogen resynthesis in skeletal muscle following resistive exercise. Med Sci Sports Exerc. 1993 Mar;25(3):349-54.  [PubMed]

IN THE LAY PRESS

• Howard M. The Dirty Dozen: 12 common diet guru fallacies. 

GOOD QUESTIONS

• Aragon AA. Interview with Bret Contreras. 

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January 2014

EDITOR’S CUT

• Aragon AA. Why nutrition is so confusing to Gary Taubes. 

NUTRITION & EXERCISE

• Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jan 29. [Epub ahead of print] [PubMed]
• Mellberg C, Sandberg S, Ryberg M, Eriksson M, Brage S, Larsson C, Olsson T, and Lindahl B. Long-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial. European Journal of Clinical Nutrition, advance online publication 29 January 2014; doi: 10.1038/ejcn.2013.290 [EJCN]

SUPPLEMENTATION

• Nelson MT, Biltz GR, Dengel DR. Cardiovascular and ride time-to-exhaustion effects of an energy drink. J Int Soc Sports Nutr. 2014 Jan 22;11(1):2. [Epub ahead of print] [PubMed]

LESS RECENT GEM

• Paoli A, Moro T, Marcolin G, Neri M, Bianco A, Palma A, Grimaldi K. High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. J Transl Med. 2012 Nov 24;10:237. doi: 10.1186/1479-5876-10-237. [PubMed]

IN THE LAY PRESS

• Hale J. Statistics aren’t so bad! 

GOOD QUESTION

• Aragon AA. Will diet beverages make you fat? 

INTERROGATING THE WINNER

• Aragon AA. Interview with Gold Coast Classic Champ Michael Limon. 

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February/March 2014

EDITOR’S CUTS

• Wiss DA. Hormones and addiction. 
• Henselmans M. Structural balance theory: does your butt care about your biceps? 

NUTRITION & EXERCISE

• Rosqvist F, Iggman D, Kullberg J, Jonathan Cedernaes J, Johansson HE, Larsson A, Johansson L, Ahlström H, Arner P, Dahlman I, Risérus U. Overfeeding polyunsaturated and saturated fat causes distinct effects on liver and visceral fat accumulation in humans. Diabetes. 2014 Feb 18. [Epub ahead of print] [PubMed]
• Katz DL, Meller S. Can we say what diet is best for health? Annu Rev Public Health. 2014 Mar 18;35:83-103. [PubMed]

SUPPLEMENTATION

• Burns-Whitmore B, Haddad E, Sabaté J, Rajaram S. Effects of supplementing n-3 fatty acid enriched eggs and walnuts on cardiovascular disease risk markers in healthy free-living lacto-ovo-vegetarians: a randomized, crossover, free-living intervention study. Nutr J 2014, 13:29   [Epub ahead of print] [PubMed]

LESS RECENT GEM

• Jabekk PT, Moe IA, Meen HD, Tomten SE, Høstmark AT. Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat. Nutr Metab (Lond). 2010 Mar 2;7:17. [PubMed]

IN THE LAY PRESS

• Krahn B. In defense of the bros. 
• Legge A. Should you stop counting calories and macros? 

GOOD QUESTION

• Aragon AA. Does “reverse dieting” build metabolic capacity? 

INTERROGATING THE WINNER

• Aragon AA. Interview with Tom Venuto. 

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April 2014

EDITOR’S CUT

• Kocur E. The compelling case against ‘food addiction.’ 

NUTRITION & EXERCISE

• Weaver CM, Dwyer J, Fulgoni VL 3rd, King JC, Leveille GA, Macdonald RS, Ordovas J, Schnakenberg D. Processed foods: contributions to nutrition.  DAm J Clin Nutr. 2014 Apr 23. [Epub ahead of print] [PubMed]

SUPPLEMENTATION

• Wilson JM, Lowery RP, Joy JM, Andersen JC, Wilson SM, Stout JR, Duncan N, Fuller JC, Baier SM, Naimo MA, Rathmacher J.  The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study. Eur J Appl Physiol. 2014 Mar 6. [Epub ahead of print] [PubMed]
• Theodoratou E, Tzoulaki I, Zgaga L, Ioannidis JP. Vitamin D and multiple health outcomes: umbrella review of systematic reviews and meta-analyses of observational studies and randomised trials. BMJ. 2014 Apr 1;348:g2035. [PubMed] [Full Text]

LESS RECENT GEM 

• Hubal MJ, Gordish-Dressman H, Thompson PD, Price TB, Hoffman EP, Angelopoulos TJ, Gordon PM, Moyna NM, Pescatello LS, Visich PS, Zoeller RF, Seip RL, Clarkson PM. Variability in muscle size and strength gain after unilateral resistance training. Med Sci Sports Exerc. 2005 Jun;37(6):964-72. [PubMed]

IN THE LAY PRESS

• Klein D. Protein: is it really as bad as they say it is? 

GOOD QUESTIONS

• Interviewed by Aragon AA. Dr. Brad Schoenfeld gives the inside scoop on his new study comparing hypertrophy-type and strength-type training. 

UNPUBLISHED GOLD

• Hoenselaar R. Response to: Cardiovascular disease mortality and cancer incidence in vegetarians: a meta-analysis and systematic review.

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May 2014

EDITOR’S CUTS

• Minden J. Optimizing activity-based fat loss for aesthetic athletes: Interval or steady-state training? 
• Heathers J. How to manipulate research. 

NUTRITION & EXERCISE

• Fonseca RM, Roschel H, Tricoli V, de Souza EO, Wilson JM, Laurentino GC, Aihara AY, de Souza Leão AR, Ugrinowitsch C. Changes in exercises are more effective than in loading schemes to improve muscle strength [reviewed by Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA]. J Strength Cond Res. 2014 May 14. [Epub ahead of print] [PubMed]
• Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Soc Sports Nutr. 2014 May 12;11:19. [PubMed]

SUPPLEMENTATION

• Tai CY, Joy JM, Falcone PH, Carson LR, Mosman MM, Straight JL, Oury SL, Mendez C, Loveridge NJ, Kim MP, Moon JR. An amino acid-electrolyte beverage may increase cellular rehydration relative to carbohydrate-electrolyte and flavored water beverages. Nutr J 2014, 13:47 doi:10.1186/1475-2891-13-47 [PubMed]

LESS RECENT GEM 

• Davoodi SH, Ajami M, Ayatollahi SA, Dowlatshahi K, Javedan G, Pazoki-Toroudi HR. Calorie shifting diet versus calorie restriction diet: a comparative clinical trial study. Pazoki-Toroudi HR. Int J Prev Med. 2014 Apr;5(4):447-56. [PubMed]

IN THE LAY PRESS

• Martinez C, Martinez E. Processed foods – are they really that bad for you? 

GOOD QUESTION

• Aragon AA. How can you get through to people who *think* they understand the science behind a certain topic? 

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June 2014

EDITOR’S CUT

• Syatt J. Internal vs. external cues: science, theory, & practical application. 

NUTRITION & EXERCISE

• Zajac A, Poprzecki S, Maszczyk A, Czuba M, Michalczyk M, Zydek G. The effects of a ketogenic diet on exercise metabolism and physical performance in off-road cyclists. Nutrients. 2014 Jun 27;6(7):2493-508. [PubMed]

SUPPLEMENTATION

• Mandair D, Rossi RE, Pericleous M, Whyand T, Caplin ME.  Prostate cancer and the influence of dietary factors and supplements: a systematic review. Nutr Metab (Lond). 2014 Jun 16;11:30. [PubMed]

LESS RECENT GEM 

• Peters JC, Wyatt HR, Foster GD, Pan Z, Wojtanowski AC, Vander Veur SS, Herring SJ, Brill C,  Hill JO. The effects of water and non-nutritive sweetened beverages on weight loss during a 12-week weight loss treatment program. Obesity. 2014 May;22(6):1415-21. [Wiley Online]

IN THE LAY PRESS

• Legge A. Why you never seem to reach your weight loss goals (and what to do about it).   

GOOD QUESTION

• Aragon AA. What’s causing the constant feuding between the CICO and anti-CICO camps? 

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July 2014

EDITOR’S CUT

• Israetel M. The Walking Dead: GM food hysteria and the naturalistic fallacy. 

ALTERNATE PERSPECTIVE

• Ekren S. Poor posture is not likely causing you pain. 

NUTRITION & EXERCISE

• Naude CE, Schoonees A, Senekal M, Young T, Garner P4, Volmink J. Low carbohydrate versus isoenergetic balanced diets for reducing weight and cardiovascular risk: a systematic review and meta-analysis. PLoS One. 2014 Jul 9;9(7):e100652. [PubMed]
• Negro M, Vandoni M, Ottobrini S, Codrons E, Correale L, Buonocore D, Marzatico F. Protein supplementation with low fat meat after resistance training: effects on body composition and strength. Nutrients. 2014 Aug 4;6(8):3040-9.   [PubMed]

SUPPLEMENTATION

• Mori H.  Effect of timing of protein and carbohydrate intake after resistance exercise on nitrogen balance in trained and untrained young men. Physiol Anthropol. 2014 Aug 6;33(1):24. [Epub ahead of print] [PubMed]

LESS RECENT GEM 

• Acheson KJ, Schutz Y, Bessard T, Anantharaman K, Flatt JP, Jéquier E. Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. Am J Clin Nutr. 1988 Aug;48(2):240-7. [PubMed]

IN THE LAY PRESS

• Legge A. How to set weight loss goals that work [part 2].   

GOOD QUESTION

• Aragon AA. Is being “evidence-based” an abused concept in the fitness industry? 

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August 2014

EDITOR’S CUT

• Helm ER. What can be achieved as a natural bodybuilder? 

NUTRITION & EXERCISE

• Johnston BC, Kanters S, Bandayrel K, Wu P, Naji F, Siemieniuk RA, Ball GDC, Busse JW, Thorlund K, Guyatt G, Jansen JP, Mills EJ. Comparison of weight loss among named diet programs in overweight and obese adults a meta-analysis. JAMA. 2014;312(9):923-933.  [PubMed]
• Bazzano LA, Hu T, Reynolds K, Yao L, Bunol C, Liu Y, Chen CS, Klag MJ, Whelton PK, He J. Effects of low-carbohydrate and low-fat diets: a randomized trial.   Ann Intern Med. 2014 Sep 2;161(5):309-18. [PubMed]

SUPPLEMENTATION

• Anderson ML.  Evaluation of Resettin® on serum hormone levels in sedentary males. J Int Soc Sports Nutr. 2014 Aug 23;11:43. [PubMed]

LESS RECENT GEM 

• Sanchez M, Darimont C, Drapeau V, Emady-Azar S, Lepage M, Rezzonico E, Ngom-Bru C, Berger B, Philippe L, Ammon-Zuffrey C, Leone P, Chevrier G, St-Amand E, Marette A, Doré J, Tremblay A. Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. Br J Nutr. 2014 Apr 28;111(8):1507-19. [PubMed]

IN THE LAY PRESS

• Aragon AA. Artificial sweeteners are now getting accused of causing diabetes, LOL.  

GOOD QUESTION

• Interviewed by Aragon AA. Evelyn Kocur answers 2 burning questions (pun semi-intended) about the first & second law of thermodynamics. 

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September 2014

EDITOR’S CUT

• Interviewed by Aragon AA. Compound versus isolation exercises: Bret Contreras weighs in on the surrounding issues. 

NUTRITION & EXERCISE

• Villanueva MG, Lane CJ, Schroeder ET. Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men [reviewed by Menno Henselmans, MSc with distinction, ISSA CPT]. Eur J Appl Physiol. 2014 Oct 8. [Epub ahead of print] [PubMed]
• Boers I, Muskiet FA, Berkelaar E, Schut E, Penders R, Hoenderdos K, Wichers HJ, Jong MC. Favourable effects of consuming a Palaeolithic-type diet on characteristics of the metabolic syndrome: a randomized controlled pilot-study.  Lipids Health Dis. 2014 Oct 11;13(1):160. [Epub ahead of print]  [PubMed]

SUPPLEMENTATION

• Alkhatib A. Yerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities. Nutrition & Metabolism 2014, 11:42 [N&M]

LESS RECENT GEM 

• Ashley JM, Herzog H, Clodfelter S, Bovee V, Schrage J, Pritsos C.  Nutrient adequacy during weight loss interventions: a randomized study in women comparing the dietary intake in a meal replacement group with a traditional food group. Nutr J. 2007 Jun 25;6:12. [PubMed]

IN THE LAY PRESS

• Israetel M. How to talk to diet fad diehards. 

GOOD QUESTION

• Aragon AA. What causes weight loss plateaus, and how can they be overcome? 

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October/November 2014

EDITOR’S CUTS

• Aragon AA. A relatively phat review of dietary fat and health.

NUTRITION & EXERCISE

• Bazyler CD1, Sato K, Wassinger CA, Lamont HS, Stone MH. The efficacy of incorporating partial squats in maximal strength training [reviewed by Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA]. J Strength Cond Res. 2014 Nov;28(11):3024-32. [PubMed]
• Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise.  J Int Soc Sports Nutr. 2014 Nov 18;11(1):54. [PubMed]

SUPPLEMENTATION

• Clifton PM, Galbraith C, Coles L. Effect of a low dose whey/guar preload on glycemic control in people with type 2 diabetes-a randomised controlled trial. Nutrition Journal 2014, 13:103. [Nutrition Journal]

LESS RECENT GEM 

• Hsu WC, Lau KH, Matsumoto M, Moghazy D, Keenan H, King GL.  Improvement of insulin sensitivity by isoenergy high carbohydrate traditional Asian diet: a randomized controlled pilot feasibility study. PLoS One. 2014 Sep 16;9(9):e106851. [PubMed]

IN THE LAY PRESS

• Schuler L. A brief history of diet books.  
• Fell J. Celebrities don’t know sh*t about nutrition. 

GOOD QUESTION

• Mikolap G. How does rep tempo affect strength and hypertrophy? 

BACK TO SCHOOL

• Gregas MK. Beware the blind men and the elephant: Reading and understanding research in context. 

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December 2014

EDITOR’S CUT

• Klatt KC. Nutrigenetics: hype or happenin’? 

NUTRITION & EXERCISE

• Gower BA, Goss AM. A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. J Nutr. 2015 Jan;145(1):177S-83S. [PubMed]

SUPPLEMENTATION

• de Moraes R, Van Bavel D, de Moraes BS, Tibiriçá E. Effects of dietary creatine supplementation on systemic microvascular density and reactivity in healthy young adults. Nutr J. 2014 Dec 15;13(1):115. [Epub ahead of print]  [PubMed]

LESS RECENT GEM 

• Blanchfield AW1, Hardy J, De Morree HM, Staiano W, Marcora SM.  Talking yourself out of exhaustion: the effects of self-talk on endurance performance. Med Sci Sports Exerc. 2014;46(5):998-1007. [PubMed]

IN THE LAY PRESS

• Willett J. How fructose malabsorption is a key factor in the condition known as ‘gluten intolerance. 

GOOD QUESTION

• Aragon AA. Does consuming too little saturated fat compromise health? 

BACK TO SCHOOL

• Interviewed by Aragon AA. Interview with Dr. Brian Jones, part 2. 

BACK TO SCHOOL, BRO-REDUX

• Israetel M. Tips on interpreting and communicating science-based fitness knowledge. 

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January 2015

EDITOR’S CUT

• Aragon AA. Things I’ve learned since the last “things I’ve learned” article. 

NUTRITION & EXERCISE

• Radaelli R, Fleck SJ, Leite T, Leite RD, Pinto RS, Fernandes L, Simão R. Dose response of 1, 3 and 5 sets of resistance exercise on strength, local muscular endurance and hypertrophy [reviewed by Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA]. J Strength Cond Res. 2014 Dec 24. [Epub ahead of print] [PubMed]
• Bray GA, Redman L, de Jonge L, Covington J, Rood J, Brock C, Mancuso S, Martin CK, Smith SR. Effect of protein overfeeding on energy expenditure measured in a metabolic chamber. Am J Clin Nutr. January 14, 2015 [Epub ahead of print]  [AJCN]

SUPPLEMENTATION

• Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez MH, Lefranc-Millot C, Allaert FA. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, placebo-controlled clinical trial vs. whey protein. J Int Soc Sports Nutr. 2015 Jan 21;12(1):3. [JISSN]

LESS RECENT GEM

• Cho YH, Lee SY, Jeong DW, Choi EJ, Kim YJ, Lee JG, Yi YH, Cha HS. Effect of pumpkin seed oil on hair growth in men with androgenetic alopecia: a randomized, double-blind, placebo-controlled trial. Evidence-Based Complementary and Alternative Medicine Volume 2014 (2014), Article ID 549721 [EBCAM]

IN THE LAY PRESS

• Legge A. The transformative power of keystone habits.

GOOD QUESTION

• Ekren S. What do we really know about trigger points? 

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_________________________________________________________________________

February 2015

EDITOR’S CUT

• Aragon AA. Things I’ve learned since the last “things I’ve learned” article, part 2: Brad Schoenfeld is a relentless research MACHINE. 

NUTRITION & EXERCISE

• Di Sabatino A1, Volta U, Salvatore C, Biancheri P, Caio G, De Giorgio R, Di Stefano M, Corazza GR. Small amounts of gluten in subjects with suspected nonceliac gluten sensitivity: a randomized, double-blind, placebo-controlled, cross-over trial. [critiqued by James Heathers]. Clin Gastroenterol Hepatol. 2015 Feb 19. pii: S1542-3565(15)00153-6. [PubMed]
• Cohen E, Cragg M, deFonseka J, Hite A, Rosenberg M, Zhou B. Statistical review of U.S. macronutrient consumption data, 1965–2011 Americans have been following dietary guidelines, coincident with the rise in obesity.  Nutrition (Feb 2015), doi: 10.1016/j.nut.2015.02.007 [in press] [nutritionjrnl]

SUPPLEMENTATION

• Vogel RM, Joy JM, Falcone PH, Mosman MM, Kim MP, Moon JR. Safety of a dose-escalated pre-workout supplement in recreationally active females. Journal of the International Society of Sports Nutrition 2015, 12:12 (21 February 2015) [JISSN]

LESS RECENT GEM – ANOTHER PERSPECTIVE

• Fonseca RM, Roschel H, Tricoli V, de Souza EO, Wilson JM, Laurentino GC, Aihara AY, de Souza Leão AR, Ugrinowitsch C. Changes in exercises are more effective than in loading schemes to improve muscle strength [critiqued by Bret Contreras]. J Strength Cond Res. 2014 Nov;28(11):3085-92. [PubMed] [JSCR]

IN THE LAY PRESS

• Goodman J. How to deal with the increasingly elitist divide in the fitness industry.

IN THE BROTACULAR PRESS

• Israetel M. “You’re not the Strongest. Who cares what you Say?”

GOOD QUESTION

• Farris G. Periodization: Does it really matter?  

BACK TO SCHOOL

• Minden J. Self-experimentation for practical significance.   

ERRATUM

• Aragon AA. A correction was made in the previous issue.  

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March/April 2015

EDITOR’S CUTS

• McDonald L. A new and better estimation equation (i.e., The Smug Project).   
• Aragon AA. Linoleic acid: Does it deserve a kick in the nuts?

NUTRITION & EXERCISE

• Alencar MK, Beam JR, McCormick JJ, White AC, Salgado RM, Kravitz LR, Mermier CM, Gibson AL, Conn CA, Kolkmeyer D, Ferraro RT, Kerksick CM. Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet. Nutr Res. 2015 Mar 17. pii: S0271-5317(15)00061-5. [PubMed]

SUPPLEMENTATION

• Melville GW, Siegler JC, Marshall PW. Three and six grams supplementation of d-aspartic acid in resistance trained men. J Int Soc Sports Nutr. 2015 Apr 1;12:15. [PubMed]

LESS RECENT GEM

• Campbell DD, Meckling KA. Effect of the protein:carbohydrate ratio in hypoenergetic diets on metabolic syndrome risk factors in exercising overweight and obese women. Br J Nutr. 2012 Nov 14;108(9):1658-71. [PubMed]

IN THE LAY PRESS

• Taylor R. A vegan-oriented guide to protein intake and supplementation for bodybuilding and strength performance.
• Krahn B. How to beat health & fitness quacks at their own game: A guide for science-based practitioners. 

GOOD QUESTIONS

• Vårvik FT. Regular or irregular meal frequency, does it matter?  
• Contreras B. How can I get a rockin’ set of rear delts? 

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May 2015

EDITOR’S CUT

• Fitschen P. Natural bodybuilding contest preparation: what recent case studies can tell us.  

NUTRITION & EXERCISE

• Rosqvist F, et al. Potential role of milk fat globule membrane in modulating plasma lipoproteins, gene expression, and cholesterol metabolism in humans: a randomized study. Am J Clin Nutr. 2015 May 27. doi: 10.3945/ajcn.115.107045. [Epub ahead of print] [AJCN]

LESS RECENT GEM

• Masharani U, Sherchan P, Schloetter M, Stratford S, Xiao A, Sebastian A, Nolte Kennedy M, Frassetto L. Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. Br J Nutr. 2012 Nov 14;108(9):1658-71.  [PubMed]

SUPPLEMENTATION

• Hale J, Lawson A. Caffeine’s effect on sustained selective attention? [ORIGINAL INVESTIGATION]

DO YOU EVEN CLINICAL?

• Lewis S. Managing Athletes with food sensitivities.

IN THE LAY PRESS

• Aragon A. A retrospective of my debate with Gary Taubes.

GOOD QUESTION

• Assembled by Legge A [featuring Armi, Dell Farrell, James Clear, Jason Maxwell, JC Deen, Jon Goodman, and Menno Henselmans]. Expert roundtable: How do you stay in shape while traveling the world?  

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June 2015

EDITOR’S CUT

• Agu J. Pre-bed casein ingestion: is it really necessary?  

NUTRITION & EXERCISE

• Jiménez-Pavón D, Cervantes-Borunda MS2, Díaz LE, Marcos A, Castillo MJ. Effects of a moderate intake of beer on markers of hydration after exercise in the heat: a crossover study. J Int Soc Sports Nutr. 2015 Jun 6;12:26.  [PubMed]

SUPPLEMENTATION

• Bukhari SS, Phillips BE, Wilkinson DJ, Limb MC, Rankin D, Mitchell WK, Kobayashi H, Greenhaff PL, Smith K, Atherton PJ. Intake of low-dose leucine-rich essential amino acids stimulates muscle anabolism equivalently to bolus whey protein in older women at rest and after exercise. Am J Physiol Endocrinol Metab. 2015 Jun 15;308(12):E1056-65. [PubMed]

LESS RECENT GEM

• Henrique Silvestre de França, et al. The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men. Applied Physiology, Nutrition, and Metabolism, Published on the web 9 April 2015, 10.1139/apnm-2015-0109 [APNM]

BACK TO SCHOOL

• Tremblay J. Contextualizing program design research and practice. 

IN THE LAY PRESS

• Bell C. Confessions of a former low-carb zealot. 

GOOD QUESTION

• Interview with Anya Ellerbroek about her upcoming high-protein study (> 3 g/kg/day).  

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_________________________________________________________________________

July 2015

EDITOR’S CUTS

• Klatt K. Muscle and omega 3’s: new oppor-tuna-ties.  
• Ekren S. Enter rehab-training. 

NUTRITION & EXERCISE

• Thorning TK, Raziani F, Bendsen NT, Astrup A, Tholstrup T, Raben A. Diets with high-fat cheese, high-fat meat, or carbohydrate on cardiovascular risk markers in overweight postmenopausal women: a randomized crossover trial. Am J Clin Nutr. 2015 Jul 15. pii: ajcn109116. [Epub ahead of print]  [PubMed]

SUPPLEMENTATION

• Durkalec-Michalski K, Jeszka J. The efficacy of a β-hydroxy-β-methylbutyrate supplementation on physical capacity, body composition and biochemical markers in elite rowers: a randomised, double-blind, placebo-controlled crossover study. Journal of the International Society of Sports Nutrition 2015, 12:31. [JISSN]

LESS RECENT GEM

• Stanhope KL, Medici V, Bremer AA, Lee V, Lam HD, Nunez MV, Chen GX, Keim NL, Havel PJ. A dose-response study of consuming high-fructose corn syrup-sweetened beverages on lipid/lipoprotein risk factors for cardiovascular disease in young adults. Am J Clin Nutr. 2015 Jun;101(6):1144-54.  [PubMed]

GET RUSSELL’D

• Taylor R. A guide to strategically selecting a bodybuilding organization to maximize your contest placing. 

IN THE LAY PRESS

• Aragon A. Social media as peer review. 

GOOD QUESTION

• Aragon A. Interview with Dr. Spencer Nadolsky about blood lipids. 

READER RESPONSE

• Duggal A. Nutrition and supplementation considerations for the vegan athlete [response to: Taylor R. A vegan-oriented guide to protein intake and supplementation for bodybuilding and strength performance].  

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_________________________________________________________________________

August 2015

EDITOR’S CUT

• Dexmier A. What disturbs food intake regulation in the body?  

PRIMARY RESEARCH

• Hall KD, et al. Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity. Cell Metab. 2015 Aug 12. pii: S1550-4131(15)00350-2. [PubMed]

SECONDARY RESEARCH

• Alexandraki I, Palacio C, Mooradian AD. Relative merits of low-carbohydrate versus low-fat diet in managing obesity. South Med J. 2015 Jul;108(7):401-16. [PubMed]

LESS RECENT GEM

• Newell ML, Hunter AM, Lawrence C, Tipton KD, Galloway S DR. The ingestion of 39 or 64 g•h^-1 of carbohydrate is equally effective at improving endurance exercise performance in cyclists. Int J Sport Nutr Exerc Metab. 2015 Jun;25(3):285-92. [PubMed]

IN THE LAY PRESS

• Fell J. Why I don’t give a shit about my macros. 
• Lee [Walsh] S, Legge A. How to get your clients to really stick to their diet. 

GOOD QUESTIONS

• Aragon AA. Interview with Dylan Dahlquist about his recent vitamin D paper in JISSN.  
• Contreras B. A question about focusing on the upper chest. 

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September 2015

EDITOR’S CUT

• Somerset D. Bro, do you even functional??  

NUTRITION & EXERCISE

• Burd NA, Gorissen SH, van Vliet S, Snijders T, van Loon LJ. Differences in postprandial protein handling after beef vs. milk ingestion during postexercise recovery: a randomized controlled trial. Am J Clin Nutr. 2015 Sep 9. pii: ajcn103184. Epub ahead of print] [PubMed]

SUPPLEMENTATION

• Zhang Y, Coca A, Casa DJ, Antonio J, Green JM, Bishop PA. Caffeine and diuresis during rest and exercise: A meta-analysis. J Sci Med Sport. 2015 Sep;18(5):569-74.  [PubMed]

LESS RECENT GEM

• Young CM, Scanlan SS, Im HS, Lutwak L. Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet. Am J Clin Nutr. 1971 Mar;24(3):290-6. [PubMed]

IN THE LAY PRESS

• Lewis S. I was so wrong: A former low-carb, paleo RD’s journey out of the nutritional abyss. 

GOOD QUESTIONS

• Aragon AA. Interview with Lyle McDonald about women, part 1.  
• Aragon AA. Burning questions for Jon Goodman about successful online personal training. 

PARTING SHOT FROM DICK

• Talens D. Want to be a great coach? Focus on your clients and quit circle jerking. 

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October 2015

EDITOR’S CUTS

• Zinchenko A, Crumbley C. Vegan yays and nays: An objective examination of 80-10-10 and raw vegan diets.  
• Chappell A. The gut microbiota: A brief overview. 

PRIMARY RESEARCH

• Lustig RH, et al. Isocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome. Obesity (Silver Spring). 2015 2015 Oct 26. doi: 10.1002/oby.21371. [Epub ahead of print]  [PubMed]

SECONDARY RESEARCH

• Bouvard V, et al. Carcinogenicity of consumption of red and processed meat. The Lancet (Oncology). Published Online: 26 October 2015.  [The Lancet]

LESS RECENT GEM

• Garthe I, Raastad T, Refsnes PE, Sundgot-Borgen J. Effect of nutritional intervention on body composition and performance in elite athletes. Eur J Sport Sci. 2013;13(3):295-303. [PubMed]

IN THE LAY PRESS

• Dieter B. Ditch dietary dogma; use context to drive nutritional interventions.  

GOOD QUESTIONS

• Aragon AA. Interview with Lyle McDonald about women: The conclusion.  
• Aragon AA. Heavy questions for Eric Helms about autoregulatory progressive resistance training. 

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November 2015

EDITOR’S CUT

• Aragon AA. A closer look at the claim that “a carb is a carb.” 

NUTRITION & EXERCISE

• Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2015 Nov 20. [Epub ahead of print] [PubMed]
• Kim IY, Schutzler S, Schrader A, Spencer HJ, Azhar G, Ferrando AA, Wolfe RR. The anabolic response to a meal containing different amounts of protein is not limited by the maximal stimulation of protein synthesis in healthy young adults. Am J Physiol Endocrinol Metab. 2015 Nov 3:ajpendo.00365.2015 [PubMed]

SUPPLEMENTATION

• Osterberg KL, Boutagy NE, McMillan RP1, Stevens JR, Frisard MI, Kavanaugh JW, Davy BM, Davy KP, Hulver MW. Probiotic supplementation attenuates increases in body mass and fat mass during high-fat diet in healthy young adults. Obesity (Silver Spring). 2015 Oct 14. doi: 10.1002/oby.21230. [PubMed]

LESS RECENT GEM

• Cramer MJ, Dumke CL, Hailes WS, Cuddy JS, Ruby BC. Postexercise glycogen recovery and exercise performance is not significantly different between fast food and sport supplements. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):448-55.  [PubMed]

IN THE LAY PRESS

• Aragon AA. Soylent: a suboptimal solution to first-world problems. 

GOOD QUESTIONS

• Aragon AA. Eric Helms interrogated about recomp & magic.

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December 2015

EDITOR’S CUT

• Aragon AA. Cardio: Who needs it, and who doesn’t.  

NUTRITION & EXERCISE

• Hulmi JJ, Laakso M, Mero AA, Häkkinen K, Ahtiainen JP, Peltonen H. The effects of whey protein with or without carbohydrates on resistance training adaptations. J Int Soc Sports Nutr. 2015 Dec 16;12:48. [PubMed]
• Leckey JJ, Burke LM, Morton JP, Hawley JA. Altering fatty acid availability does not impair prolonged, continuous running to fatigue: Evidence for carbohydrate dependence. J Appl Physiol (1985). 2015 Nov 19:jap.00855.2015.  [PubMed]

SUPPLEMENTATION

• Madjd A, et al. Comparison of the effect of daily consumption of probiotic compared with low-fat conventional yogurt on weight loss in healthy obese women following an energy-restricted diet: a randomized controlled trial. Am J Clin Nutr. First published December 23, 2015, doi: 10.3945/ajcn.115.120170 [PubMed]

LESS RECENT GEM

• Palascha A, van Kleef E, van Trijp HC. How does thinking in black and white terms relate to eating behavior and weight regain? J Health Psychol. 2015 May;20(5):638-48. [PubMed]

IN THE LAY PRESS

• Aragon AA. The rocky relationship of saturated fat and prostate cancer. 

GOOD QUESTIONS

• Aragon AA. Intermittent fasting: After over a decade of research, where are we today? 

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January 2016

EDITOR’S CUT

• Aragon AA. Research update on the major types of weight loss diets.  

NUTRITION & EXERCISE

• Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016 Jan 27. pii: ajcn119339. [Epub ahead of print] [PubMed]
• Antonio J, Ellerbroek A, Silver T, Vargas L, Peacock C. The effects of a high protein diet on indices of health and body composition – a crossover trial in resistance-trained men. J Int Soc Sports Nutr. 2016 Jan 16;13:3. [PubMed]
• Marquet LA, Brisswalter J, Louis J, Tiollier E, Burke LM, Hawley JA, Hausswirth C. Enhanced endurance performance by periodization of CHO intake: “sleep low” strategy. Med Sci Sports Exerc. 2016 Jan 7. [Epub ahead of print].  [PubMed]

SUPPLEMENTATION

• Dudgeon WD, Kelley EP, Scheett TP. In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet. J Int Soc Sports Nutr. 2016 Jan 5;13:1 [PubMed]

IN THE LAY PRESS

• Aragon AA. Concerns about resistance training and arterial stiffness are scaring the alpha out of betas. 

GOOD QUESTION

• Aragon AA. How long can you go without eating before you start losing muscle? 

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February 2016

EDITOR’S CUT

• Garner D. Bridging the gap between hydration, electrolytes and athletic performance.  

NUTRITION & EXERCISE

• Maltais ML, Perreault K, Courchesne-Loyer A, Lagacé JC, Barsalani R, Dionne IJ. Effect of resistance training and various sources of protein supplementation on body fat mass and metabolic profile in sarcopenic overweight older adult men: a pilot study. Int J Sport Nutr Exerc Metab. 2016 Feb;26(1):71-7. [PubMed]
• Chowdhury EA, Richardson JD, Holman GD, Tsintzas K, Thompson D, Betts JA. The causal role of breakfast in energy balance and health: a randomized controlled trial in obese adults. Am J Clin Nutr. 2016 Feb 10. pii: ajcn122044. [Epub ahead of print] [PubMed]

SUPPLEMENTATION

• Shirato M, Tsuchiya Y, Sato T, Hamano S, Gushiken T, Kimura N, Ochi E. Effects of combined β-hydroxy-β-methylbutyrate (HMB) and whey protein ingestion on symptoms of eccentric exercise-induced muscle damage. J Int Soc Sports Nutr. 2016 Feb 29;13:7. [PubMed]

LESS RECENT GEM

• Gibson AA, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A. Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes Rev. 2015 Jan;16(1):64-76. [PubMed]

IN THE LAY PRESS

• Gonello C. Free will and obesity.  

GOOD QUESTION

• Aragon AA. Jorn Trommelen interrogated about protein intake and protein synthesis. 

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March 2016

EDITOR’S CUT

• Ritson AJ. Protein intake and its effects on lean mass preservation in bed-bound and immobilized subjects: an update.  

NUTRITION & EXERCISE

• Hansen M, Bangsbo J, Jensen J, Krause-Jensen M, Bibby BM, Sollie O, Hall UA, Madsen K. Protein intake during training sessions has no effect on performance and recovery during a strenuous training camp for elite cyclists. J Int Soc Sports Nutr. 2016 Mar 5;13:9. [PubMed]

SUPPLEMENTATION

• Kennedy DO, Stevenson EJ, Jackson PA, Dunn S, Wishart K, Bieri G, Barella L, Carne A, Dodd FL, Robertson BC, Forster J, Haskell-Ramsay CF. Multivitamins and minerals modulate whole-body energy metabolism and cerebral blood-flow during cognitive task performance: a double-blind, randomised, placebo-controlled trial. Nutr Metab (Lond). 2016 Feb 11;13:11.  [PubMed]

LESS RECENT GEM

• Donnelly JE, Sharp T, Houmard J, Carlson MG, Hill JO, Whatley JE, Israel RG. Muscle hypertrophy with large-scale weight loss and resistance training. Am J Clin Nutr. 1993 Oct;58(4):561-5. [PubMed]

IN THE LAY PRESS

• Aragon AA. Arming the lay public against charlatans and fraudsters in the fitness industry.  

GOOD QUESTION

• Aragon AA. Can vegans and fish-avoiders meet their omega-3 needs through plant foods, or is supplementation needed? 

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April 2016

EDITOR’S CUT

• Rowland T. Low-carb, high-fat diets for AFL athletes: An assessment of the evidence. 
• Iraki J. Practical recommendations for coaches and athletes: A review of the safety and efficacy of dietary supplements.

NUTRITION & EXERCISE

• Fothergill E, Guo J, Howard L, Kerns JC, Knuth ND, Brychta R, Chen KY, Skarulis MC, Walter M, Walter PJ, Hall KD. Persistent metabolic adaptation 6 years after The Biggest Loser competition. Obesity (Silver Spring). 2016 May 2. [Epub ahead of print] [PubMed]
• Aguiar AF, Buzzachera CF, Pereira RM, Sanches VC, Januário RB, da Silva RA, Rabelo LM, de Oliveira Gil AW. A single set of exhaustive exercise before resistance training improves muscular performance in young men [guest analysis by Brad Schoenfeld]. Eur J Appl Physiol. 2015 Jul;115(7):1589-99. [PubMed]

SUPPLEMENTATION

• Joris PJ, Plat J, Bakker SJ, Mensink RP. Long-term magnesium supplementation improves arterial stiffness in overweight and obese adults: results of a randomized, double-blind, placebo-controlled intervention trial. Am J Clin Nutr. 2016 Apr 6. pii: ajcn131466. [Epub ahead of print] [PubMed]

LESS RECENT GEM

• Yancy WS Jr, Mayer SB, Coffman CJ, Smith VA, Kolotkin RL, Geiselman PJ, McVay MA, Oddone EZ, Voils CI.. Effect of allowing choice of diet on weight loss: a randomized trial [guest analysis by Spencer Nadolsky & Armi Legge]. Ann Intern Med. 2015 Jun 16;162(12):805-14. [PubMed]

IN THE LAY PRESS

• Aragon AA. Michael Eades tightens the girdle on Kevin Hall. 

GOOD QUESTION

• Aragon AA. Is the importance of fruit & vegetable intake for preventing chronic disease overrated? 

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May 2016

EDITOR’S CUT

• Fontinhas S. The female athlete triad: epidemiology, endocrinology, assessment, and nutritional intervention. 

NUTRITION & EXERCISE

• Hume DJ, Yokum S, Stice E. Low energy intake plus low energy expenditure (low energy flux), not energy surfeit, predicts future body fat gain. Am J Clin Nutr. 2016 Jun;103(6):1389-96. [PubMed]

SUPPLEMENTATION

• Dieter BP, Schoenfeld BJ, Aragon AA. The data do not seem to support a benefit to BCAA supplementation during periods of caloric restriction. J Int Soc Sports Nutr. 2016 May 11;13:21. [PubMed]

LESS RECENT GEM

• Peters JC, et al. The effects of water and non-nutritive sweetened beverages on weight loss and weight maintenance: A randomized clinical trial. Obesity (Silver Spring). 2016 Feb;24(2):297-304. [PubMed]

PEER REVIEW

• Aragon AA. Picking apart a paper in its first round of peer review 

IN THE LAY PRESS

• Knox C. The Pyramid of Flexibility: How rigid do I need to be to reach my goals?

GOOD QUESTION

• Aragon AA. I was just approached (again) by an Herbalife distributor – is it safe?   

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June/July 2016

EDITOR’S CUTS

• Hale J. The food environment and obesity. 
• Helms E. The future of resistance training periodization research.
• Lewis S. Female adolescent athletes and weight cutting: practical solutions.
• MacDonald M. Physiological, behavioural and psychosocial factors involved in bodybuilding contest prep: a 14-year case study.

NUTRITION & EXERCISE

• Hall KD, et al. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016 Jul 6. pii: ajcn133561 [Epub ahead of print] [PubMed]

SUPPLEMENTATION

• Lowery RP, et al. Interaction of beta-hydroxy-beta-methylbutyrate free acid and adenosine triphosphate on muscle mass, strength, and power in resistance trained individuals. J Strength Cond Res. 2016 Jul;30(7):1843-54. [PubMed]

RECENT GEMS

• Bret Contreras’ top picks.

IN THE LAY PRESS

• Fell J. Driving web traffic with facebook. 

GOOD QUESTIONS

• Aragon AA. Interview with Brad Schoenfeld on his latest research on training for muscle hypertrophy: load, interset rest duration, frequency, and volume. 

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_________________________________________________________________________

August 2016

EDITOR’S CUTS

• Fontinhas S. The effects of nutrition and exercise on sleep Part 1: Macros, energy restriction, meal timing and composition. 
• Lewis S. How not to give terrible nutrition advice. 

NUTRITION & EXERCISE

• Macnaughton LS, et al. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep. 2016 Aug;4(15). pii: e12893.  [PubMed]

SUPPLEMENTATION

• Cox PJ, et al. Nutritional ketosis alters fuel preference and thereby endurance performance in athletes. Cell Metab. 2016 Aug 9;24(2):256-68.  [PubMed]

RECENT GEMS

• Steven S, et al. Very low-calorie diet and 6 months of weight stability in type 2 diabetes: pathophysiological changes in responders and nonresponders. Diabetes Care. 2016 May;39(5):808-15. [PubMed]

IN THE LAY PRESS

• Umphrey P. From forums to Fit Pro. 

GOOD QUESTIONS

• Aragon AA. Do alcohol calories count, or do they just disappear? 

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September 2016

EDITOR’S CUT

• Aragon AA. Revisiting the burning question: Is obesity a disease?  

NUTRITION & EXERCISE

• Giessing J, Eichmann B, Steele J, Fisher J. A comparison of low volume ‘high-intensity-training’ and high volume traditional resistance training methods on muscular performance, body composition, and subjective assessments of training [critical analysis by Brad Schoenfeld, PhD]. Biol Sport. 2016 Sep;33(3):241-9. [PubMed]
• Catenacci VA, et al. A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction in adults with obesity. Obesity (Silver Spring). 2016 Sep;24(9):1874-83.  [PubMed]

SUPPLEMENTATION

• Ridker PM. Fish consumption, fish oils, and cardiovascular events: still waiting for definitive evidence. Am J Clin Nutr. 2016 Sep 14; doi: 10.3945/ajcn.116.143339 [Ahead of Print] [AJCN]

RECENT GEM

• do Valle RC, Pieters R, Zeelenberg M. The benefits of behaving badly on occasion: Successful regulation by planned hedonic deviations. J Consum Psychol. 2015 Jan;26(1):17-28. [ScienceDirect]

IN THE LAY PRESS

• Aragon AA. The FasciaBlaster: Are consumers getting massaged out of their money? 

GOOD QUESTION

• Aragon AA. Can meal frequency be too high for optimal #GAINZ? 

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October 2016

EDITOR’S CUTS

• Roberts B, Tzur A. Overtraining or Underperforming? 
• Fontinhas S. The effects of nutrition and exercise on sleep Part 2: micronutrients and sleep. 

NUTRITION & EXERCISE

• Moro T, Tinsley G, Bianco A, Marcolin G, Pacelli QF, Battaglia G, Palma A, Gentil P, Neri M, Paoli A. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016 Oct 13;14(1):290. [PubMed]

SUPPLEMENTATION

• Aragon AA. Supplements for improving resistance training performance: Anything new and exciting beyond the usual suspects? 

IN THE LAY PRESS

• Blacutt M. Refeed days: What does science say about these famous plateau smashers? 

GOOD QUESTION

• Aragon AA. Does intermittent fasting raise eating disorder risk? 

DO YOU EVEN HOLISTIC?

• Harvey C. Holistic vs. Scientific… Time to end the debate? 

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November 2016

EDITOR’S CUTS

• McDonald L. How to adjust your diet for continuous fat loss.  
• Fontinhas S. The effects of nutrition and exercise on sleep Part 3/3: Exercise and sleep. 

NUTRITION & EXERCISE

• Veum VL, Laupsa-Borge J, Eng Ø, Rostrup E, Larsen TH, Nordrehaug JE, Nygård OK, Sagen JV, Gudbrandsen OA, Dankel SN, Mellgren G. Visceral adiposity and metabolic syndrome after very high–fat and low-fat isocaloric diets: a randomized controlled trial. Am J Clin Nutr. 2016 Nov 30. pii: ajcn123463. [Epub ahead of print] [PubMed]

SUPPLEMENTATION

• Krings BM, et al. J Int Soc Sports Nutr. Effects of acute carbohydrate ingestion on anaerobic exercise performance.  Nov 2016 13:40. DOI: 10.1186/s12970-016-0152-9 [JISSN]

RECENT GEM

• Due A, Larsen TM, Mu H, Hermansen K, Stender S, Toubro S, Allison DB, Astrup A. The effect of three different ad libitum diets for weight loss maintenance: a randomized 18-month trial. Eur J Nutr. 2015 Dec 12. [Epub ahead of print] [PubMed]

IN THE LAY PRESS

• Blacutt M. Eating during the holidays: science-based recommendations for enjoyment without overeating. 

GOOD QUESTION

• Roundtable with Menno Henselmans, Mike Israetel, Bryan Krahn, Lyle McDonald, Layne Norton, Brad Schoenfeld, and Nick Tumminello. Does unstable surface training have any place in hypertrophy programming? 

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December 2016 (Bro…)

BROTACULAR SUPERFEATURE

• Roundtable with Peter Fitschen, Louie Guarino, Eric Helms, Menno Henselmans, Brandon Kempter, Jeff Nippard, Layne Norton, and Victor Tringali. The industry’s top dogs’ “peak week” strategies for physique contests/photo shoots.  

SPORTS NUTRITION

• Burke LM, et al. Low Carbohydrate, High Fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Am J Clin Nutr. 2016 Nov 30. pii: ajcn123463. [Epub ahead of print] [PubMed]
• Schoenfeld BJ, Aragon AA, Wilborn C, Urbina SL, Hayward SE, Krieger JW. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. 2017 Jan 3. PeerJ 5:e2825; DOI 10.7717/peerj.2825 [Peer J]

IN THE LAY PRESS

• Aragon AA. Breaking news: Aspartame makes you gain weight! Oh, wait… 

GOOD QUESTIONS

• Aragon AA. Does protein restriction enhance longevity? 
• Aragon AA. Is Gary Taubes serious? 

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January 2017

EDITOR’S CUT

• Dieter B. Assessing and disseminating evidence.  

SPORTS NUTRITION

• Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136-143. [PubMed]

IN THE LAY PRESS

• Alan Aragon interviews the “Abs & Ice Cream” man, Anthony Howard-Crow. Subsistence on ice cream & protein powder: The first 30 of 100 days. 

IN THE TRENCHES

• Aragon AA. Going deep with natty pro bodybuilder Evan Godbee. [AARR]

GOOD QUESTIONS

• Aragon AA. Bret Contreras answers my OCD-ish questions about ankle and foot positioning for hamstring and calf hypertrophy. 

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February 2017

EDITOR’S CUT

• van Aken S. Ad libitum dieting: From number to hunger games, Part 1.  

BREAKING RESEARCH

• Urbain P, et al. Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults. Nutrition & Metabolism (2017) 14:17 DOI 10.1186/s12986-017-0175-5 [Nutr Metab]
• Bandegan A, Courtney-Martin G, Rafii M, Pencharz PB, Lemon PW. Indicator amino acid–derived estimate of dietary protein requirement for male bodybuilders on a non training day is several-fold greater than the current recommended dietary allowance. J Nutr. 2017 Feb 8. pii: jn236331. [PubMed]

RECENT RESEARCH

• Impey SG, Hammond KM, Shepherd SO, Sharples AP, Stewart C, Limb M, Smith K, Philp A, Jeromson S, Hamilton DL, Close GL, Morton JP. Fuel for the work required: a practical approach to amalgamating train-low paradigms for endurance athletes. Physiol Rep. 2016 May;4(10). pii: e12803.  [PubMed]

IN THE TRENCHES

• Hockett J. Natural bodybuilding contest case study. 

GOOD QUESTIONS

• Tumminello N. Is direct core training necessary if compound movements are already in a program? 
• Aragon AA. Does intraworkout carbohydrate benefit resistance training performance? 

ABS & ICE CREAM – UPDATE

• Howard-Crow A. It’s day 59 of 100 days on nothing but ice cream, protein powder, and a little alcohol – time for a quick check-in. 

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March 2017

EDITOR’S CUT

• Woodard M. The human body is smarter than we are. Respect it.  

BREAKING RESEARCH

• Rosset, et al. Postexercise repletion of muscle energy stores with fructose or glucose in mixed meals. Am J Clin Nutr. 2017 Mar;105(3):609-617. [PubMed]
• Peterson, et al. Eight weeks of overfeeding alters substrate partitioning without affecting metabolic flexibility in men. Int J Obes (Lond). 2017 Mar 28. doi: 10.1038/ijo.2017.58. [Epub ahead of print] [PubMed]

RECENT RESEARCH

• DiNicolantonio JJ, Berger A. Added sugars drive nutrient and energy deficit in obesity: a new paradigm. Open Heart. 2016 Aug 2;3(2):e000469. doi: 10.1136/openhrt-2016-000469. eCollection 2016. [PubMed]

IN THE TRENCHES

• Schepis J. Is evidence-based personal training possible, or a mythical fairy tale? 

GOOD QUESTION

• Aragon AA. Macronutrient surplus & “massing” for lean gains.  

ABS & ICE CREAM – UPDATE

• Howard-Crow A. Day 90 of 100 on nothing but ice cream, protein powder, and a little alcohol. 

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April 2017

EDITOR’S CUT

• Andrews R. Eating to prevent the apocalypse. 

BREAKING RESEARCH

• Holdsworth DA, et al. A ketone ester drink increases postexercise muscle glycogen synthesis in humans. Med Sci Sports Exerc. 2017 Apr 10. doi: 10.1249/MSS.0000000000001292 [PubMed]
• Pase MP, et al. Sugar- and artificially sweetened beverages and the risks of incident stroke and dementia: a prospective cohort study. Stroke. 2017 May;48(5):1139-1146. [PubMed]

RECENT RESEARCH

• DiNicolantonio JJ, Berger A. Added sugars drive nutrient and energy deficit in obesity: a new paradigm. [My critique, part 2] Open Heart. 2016 Aug 2;3(2):e000469. doi: 10.1136/openhrt-2016-000469. eCollection 2016. [PubMed]

IN THE TRENCHES

• Ashman J, Carter P, Godbee E, Guarino L, Helms E, Henselmans M, Israetel M, Krahn B, Krieger J, Meadows J, McDonald L, Schoenfeld B. Roundtable with industry leaders: periodization for hypertrophy. 

GOOD QUESTION

• Aragon AA. Question about eggs and cardiovascular disease.  

ABS & ICE CREAM – THE CONCLUSION

• Howard-Crow A. The results & conclusions from eating nothing but ice cream, protein powder, and a little alcohol for 100 days.  

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May 2017

EDITOR’S CUT

• Natal S. Reading statistics: research design, statistical analyses, and issues to watch out for.

BREAKING RESEARCH

• Smith JW, et al. Ingestion of an amino acid electrolyte beverage during resistance exercise does not impact fluid shifts into muscle or performance. Sports 2017, 5, 36; doi:10.3390/sports5020036  [Sports – MDPI]
• Nas A, et al. Impact of breakfast skipping compared with dinner skipping on regulation of energy balance and metabolic risk. Am J Clin Nutr. 2017 Jun;105(6):1351-1361. [PubMed]

RECENT RESEARCH

• Meirelles CM, Gomes PS. Effects of short-term carbohydrate restrictive and conventional hypoenergetic diets and resistance training on strength gains and muscle thickness. J Sports Sci Med. 2016 Dec 1;15(4):578-584. [PubMed]

IN THE TRENCHES

• Taylor R. A guide to strategically selecting powerlifting subcategories to maximize your chances of breaking national or world records.

GOOD QUESTION

• Aragon AA. So, is coconut oil healthy or not?  

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June 2017

EDITOR’S CUT

• Conomacos S. Back to basics: a novice’s guide to fat loss and weight management.  

BREAKING RESEARCH

• Zinn C, et al. Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes. J Int Soc Sports Nutr 2017;14:22 [JISSN]
• Fedewa MV, Hathaway ED, Williams TD, Schmidt MD. Effect of exercise training on non-exercise physical activity: a systematic review and meta-analysis of randomized controlled trials. Sports Med. 2017 Jun;47(6):1171-1182. [PubMed]

RECENT RESEARCH

• Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. [PubMed]

IN THE TRENCHES

• Taylor R. Knee sleeves versus wraps: the war continues. 

GOOD QUESTION

• Schuler S. What separates great writing from good writing?  

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July 2017

EDITOR’S CUT

• Kompf J. Complete guide to health behavior change.  

ORIGINAL RESEARCH

• Rizzo M. Investigating the potential impacts of macronutrient tracking on personal satisfaction. 

BREAKING RESEARCH

• Versteeg RI, Ackermans MT, Nederveen AJ, Fliers E, Serlie MJ, la Fleur SE. Meal timing effects on insulin sensitivity and intrahepatic triglycerides during weight loss. Int J Obes (Lond). 2017 Aug 16. doi: 10.1038/ijo.2017.199. [Epub ahead of print] [PubMed]

RECENT RESEARCH

• Sharp MH, Lowery RP, Shields KA, Lane JR, Gray JL, Partl JM, Hayes DW, Wilson GJ, Hollmer CA, Minivich JR, Wilson JM. The effects of beef, chicken, or whey protein post-workout on body composition and muscle performance. J Strength Cond Res. 2017 Apr 7. doi: 10.1519/JSC.0000000000001936. [Epub ahead of print][PubMed]

IN THE TRENCHES

• Roberts B. Periodization through the ages: an introduction. 

GOOD QUESTION

• Hockett J. What’s wrong with news media headlines?

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August 2017

EDITOR’S CUT

• Aragon AA. Potential pitfalls of vegan diets.  

BREAKING RESEARCH

• Kelly SA, Hartley L, Loveman E, Colquitt JL, Jones HM, Al-Khudairy L, Clar C, Germanò R, Lunn HR, Frost G, Rees K. Whole grain cereals for the primary or secondary prevention of cardiovascular disease. [Cochrane systematic review] Cochrane Database Syst Rev. 2017 Aug 24;8:CD005051. [PubMed]
• Byrne NM, Sainsbury A, King NA, Hills AP, Wood RE. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes (Lond). 2017 Aug 17. doi: 10.1038/ijo.2017.206. [Epub ahead of print] [PubMed]

RECENT RESEARCH

• Pal S, Ellis V. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. Br J Nutr. 2010 Oct;104(8):1241-8. [PubMed]

IN THE TRENCHES

• Roberts B, Kwan K. Periodization through the ages: Part 2. 

GOOD QUESTION

• Eric Helms, Bryan Krahn¸ Lyle McDonald, John Meadows, and Brad Schoenfeld. Expert roundtable: How can you make stubborn calves grow?  

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September 2017

EDITOR’S CUT

• Mushinsky V. The relationship between ultra-processed foods, obesity, and its associated diseases.  

BREAKING RESEARCH

• Leckey JJ, Ross ML, Quod M, Hawley JA, Burke LM. Ketone diester ingestion impairs time-trial performance in professional cyclists. Front Physiol. 2017 Oct 23; doi: 10.3389/fphys.2015.00205. [Frontiers]

RECENT RESEARCH

• Hector AJ, McGlory C, Damas F, Mazara N, Baker SK, Phillips SM. Pronounced energy restriction with elevated protein intake results in no change in proteolysis and reductions in skeletal muscle protein synthesis that are mitigated by resistance exercise. FASEB J. 2017 Sep 12. pii: fj.201700158RR. doi: 10.1096/fj.201700158RR. [Epub ahead of print] [PubMed]

IN THE TRENCHES

• Roberts B, Kwan K. Periodization through the ages: Part 3.  

GOOD QUESTION

• McDonald L. Managing the menopausal midsection: is it even possible?  

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October 2017

EDITOR’S CUT

• Roundtable with Eric Helms, Greg Nuckols, and Mike Zourdos.The MASS Crew weighs in on the most significant breakthroughs in the past 20 years of exercise science on muscle hypertrophy & maximal strength gain.  

BREAKING RESEARCH

• Heatherly AJ, Killen LG, Smith AF, Waldman HS, Hollingsworth A, Seltmann CL, O’Neal EK. Effects of ad libitum low carbohydrate high-fat dieting in middle-age male runners. Med Sci Sports Exerc. 2017 Nov 6. doi: 10.1249/MSS.0000000000001477 [Epub ahead of print] [PubMed]
• van Vliet S, Shy EL, Abou Sawan S, Beals JW, West DW2, Skinner SK, Ulanov AV, Li Z, Paluska SA, Parsons CM, Moore DR, Burd NA. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men.  Am J Clin Nutr. 2017 Oct 4. pii: ajcn159855. doi: 10.3945/ajcn.117.159855. [Epub ahead of print] [PubMed]

RECENT RESEARCH

• Flood-Obbagy JE, Rolls BJ. The effect of fruit in different forms on energy intake and satiety at a meal. Appetite. 2009 Apr;52(2):416-22. [PubMed]

IN THE TRENCHES

• Roberts B, Kwan K. Periodization through the ages: Part 4.  

GOOD QUESTION

• Aragon AA. How do you research a given topic for an article? Part 1: mindset & broad strokes.

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November/December 2017

EDITOR’S CUT

• Georgie Fear. Anxiety and nutrition.  

BREAKING RESEARCH

• Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. Resistance training with single vs. multi-joint exercises at equal total load volume: effects on body composition, cardiorespiratory fitness, and muscle strength. Front. Physiol., 22 Dec 2017. DOI: 10.3389/fphys.2017.01105. [Front Physiol]
• Saslow LR, Daubenmier JJ, Moskowitz JT, Kim S, Murphy EJ, Phinney SD, Ploutz-Snyder R, Goldman V4, Cox RM, Mason AE, Moran P, Hecht FM. Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes.  Nutr Diabetes. 2017 Dec 21;7(12):304. [PubMed]
• Lean ME, Leslie WS, Barnes AC, Brosnahan N, Thom G, McCombie L, Peters C, Zhyzhneuskaya S, Al-Mrabeh A, Hollingsworth KG, Rodrigues AM, Rehackova L, Adamson AJ, Sniehotta FF, Mathers JC, Ross HM, McIlvenna Y, Stefanetti R, Trenell M, Welsh P, Kean S, Ford I, McConnachie A, Sattar N, Taylor R. Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, cluster-randomised trial. Lancet. 2017 Dec 4. pii: S0140-6736(17)33102-1. [PubMed]

IN THE TRENCHES

• With Sarah Conomacos, Sivan Fagan, Sohee Lee, Chris & Eric Martinez, Sumi Singh, and Patrick Umphrey. Expert roundtable: surmounting challenges & succeeding in online coaching.  

GOOD QUESTION

• By Alan Aragon & Chester Rockwell. How do you research a given topic for an article? Part 2: the fine details.  

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January 2018

EDITOR’S CUT

• Ketterer A & Van Aken S. Musculoskeletal optimization: Exploring the impact of nutrition and exercise strategies on tendon and ligament health  

BREAKING RESEARCH

• Kephart WC, et al. The three-month effects of a ketogenic diet on body composition, blood parameters, and performance metrics in crossfit trainees: a pilot study. Sports 2018, 6(1), 1; doi:10.3390/sports6010001 [MDPI – Sports]
• Chappell AJ, et al. Nutritional strategies of high level natural bodybuilders during competition preparation.  JISSN.(2018) 15:4 DOI 10.1186/s12970-018-0209-z [JISSN]

RECENT RESEARCH

• Gibas MK, Gibas KJ. Induced and controlled dietary ketosis as a regulator of obesity and metabolic syndrome pathologies. Diabetes Metab Syndr. 2017 Nov;11 Suppl 1:S385-S390.  [PubMed]

IN THE TRENCHES

• Aragon AA. 10 years and counting: inception and legacy of AARR – and a big thanks to the contributors.  

GOOD QUESTION

• Interview with Spencer Nadolsky. Blood lipids, diabetes, & obesity: clinical queries recklessly thrown at the Doc Who Lifts.  

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February 2018

EDITOR’S CUT

• Juneau C. Muscle hypertrophy: Are all reps created equal? Formalizing the theory of “effective reps”  

BREAKING RESEARCH

• Gardner CD, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20;319(7):667-679. [PubMed]
• Sartorius K, et al. Does high-carbohydrate intake lead to increased risk of obesity? A systematic review and meta-analysis. BMJ Open. 2018 Feb 8;8(2):e018449. [PubMed]

RECENT RESEARCH

• Gejl KD, et al. No superior adaptations to carbohydrate periodization in elite endurance athletes. Med Sci Sports Exerc. 2017 Dec;49(12):2486-2497 [PubMed]

IN THE TRENCHES

• Aragon AA. Behind the paper: Clearing up protein distribution concerns.  

GOOD QUESTION

• Aragon AA. Half-natural interview with pro natural bodybuilder Alberto Nunez.  

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March 2018

EDITOR’S CUT

• Agu J. Does fat intake following resistance exercise affect muscle hypertrophy?  

BREAKING RESEARCH

• Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science. March 2018. DOI: 10.1080/17461391.2018.1450898 [EJSS]
• Sartorius K, et al. The effect of 10 days of intermittent fasting on Wingate anaerobic power and prolonged high-intensity time-to-exhaustion cycling performance. Naharudin MNB, Yusof A. Eur J Sport Sci. 2018 Feb 27:1-10. [PubMed]

SUPPLEMENTATION – TAEGER’D EDITION

• Taeger F. Glycine – the most underrated amino acid?

IN THE TRENCHES

• Martinez C, Martinez E. 5 key elements to creating a micro-movement within coaching  

GOOD QUESTION

• Aragon AA. What’s your opinion about the recent surge in popularity of the carnivore diet?   

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April 2018

EDITOR’S CUT

• Rimmer P. Metabolic adaptation in physique competitors: Are there implications for reverse dieting?  

BREAKING RESEARCH

• Hudson JL, Bergia RE, Campbell WW. Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review. Nut Rev, 25 April 2018. https://doi.org/10.1093/nutrit/nuy012 [NutRev]
• Clark JE. Periodization of exercise induces long-term weight loss while focusing strictly on improvements in cardiovascular and musculoskeletal fitness for individuals who are overfat. Sport Sci Health.  09 April 2018. DOI: 10.1007/s11332-018-0450-5 [SSH]

RECENT RESEARCH

• McEvedy SM, Sullivan-Mort G, McLean SA, Pascoe MC, Paxton SJ. Ineffectiveness of commercial weight-loss programs for achieving modest but meaningful weight loss: Systematic review and meta-analysis. J Health Psychol. 2017 Oct;22(12):1614-1627. [PubMed]

IN THE TRENCHES

• Byron K. So, you’ve got a nutrition certification. Now what? 

SPECIAL FEATURE + Q&A

• Aragon AA. Estimating total energy & macronutrient requirements based on training volume, TBW, & NEAT: 2018 update from 2011.

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May 2018

EDITOR’S CUT

• Wetzel S, Bellmann A. Train more, gain more? 

BREAKING RESEARCH

• Sutton EF, Beyl R, Early KS, Cefalu WT, Ravussin E, Peterson CM. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metab. 2018 May 8. pii: S1550-4131(18)30253-5. [PubMed]
• Cipryan L, Plews DJ, Ferretti A, Maffetone PB, Laursen PB. Effects of a 4-week very low-carbohydrate diet on high-intensity interval training responses. J Sports Sci Med. 2018 May 14;17(2):259-268. [PubMed]
• Joy JM, Vogel RM, Shane Broughton K, Kudla U, Kerr NY, Davison JM, Wildman REC, DiMarco NM. Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation. J Sports Sci Med. 2018 May 14;17(2):259-268. [PubMed]

IN THE TRENCHES

• Kompf J. Specific plans for exercise: Who do they work for? 

GOOD QUESTION

• Ashman J, Godbee E, Helms E, & Schoenfeld BJ. Expert roundtable: Overtraining. 

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June 2018

EDITOR’S CUT

• Cowley E. Anabolic-androgenic steroid use among bodybuilders. 

BREAKING RESEARCH

• Ayotte D Jr, Corcoran MP. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. J Int Soc Sports Nutr. 2018 Jun 4;15(1):27. [PubMed]
• Fuller NR, Sainsbury A, Caterson ID, Denyer G, Fong M, Gerofi J, Leung C, Lau NS, Williams KH, Januszewski AS, Jenkins AJ, Markovic TP. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study-randomized weight-loss and follow-up phase. Am J Clin Nutr. 2018 Jun 1;107(6):921-931. [PubMed]

RECENT RESEARCH

• Roberson LL, Aneni EC, Maziak W, Agatston A, Feldman T, Rouseff M, Tran T, Blaha MJ, Santos RD, Sposito A, Al-Mallah MH, Blankstein R, Budoff MJ, Nasir K. Beyond BMI: The “Metabolically healthy obese” phenotype & its association with clinical/subclinical cardiovascular disease and all-cause mortality — a systematic review. BMC Public Health. 2014 Jan 8;14:14. [PubMed]

IN THE TRENCHES

• Aragon AA. Improving dietary adherence for weight loss, Part 1. 

GOOD QUESTION

• Aragon AA. Recent questions from subscribers – answered. 

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July 2018

EDITOR’S CUT

• Taylor R. An athlete’s guide to tendon injury supplementation and pain management. 

BREAKING RESEARCH

• Khong TK, Selvanayagam VS, Hamzah SH3, Yusof A. The effect of quantity and quality of pre-exercise carbohydrate meals on central fatigue. J Appl Physiol (1985). 2018 Jul 5. doi: 10.1152/japplphysiol.00221.2018. [PubMed]
• Vargas S, Romance R, Petro JL, Bonilla DA, Galancho I, Espinar S, Kreider RB, Benítez-Porres J. Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial.  J Int Soc Sports Nutr. 2018 Jul 9;15(1):31. [PubMed]

RECENT RESEARCH

• Khaw KT, Sharp SJ, Finikarides L, Afzal I, Lentjes M, Luben R, Forouhi NG. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ Open. 2018 Mar 6;8(3):e020167. [PubMed]

IN THE TRENCHES

• Aragon AA. Improving dietary adherence for weight loss, Part 2.

GOOD QUESTION

• Ekren S. Can exercise and nutrition be good tools in the treatment of depression and anxiety? 

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August 2018

EDITOR’S CUT

• Schepis J. Powerbuilding, the ultimate dual athlete – case study. 

BREAKING RESEARCH

• Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett WC, Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018 Aug 16. pii: S2468-2667(18)30135-X. [PubMed]
• Abou Sawan S, van Vliet S, West DWD, Beals JW, Paluska SA, Burd NA, Moore DR. Whole egg, but not egg white ingestion, induces mTOR co-localization with the lysosome after resistance exercise in trained young men.  Am J Physiol Cell Physiol. 2018 Aug 22. doi: 10.1152/ajpcell.00225.2018. [Epub ahead of print] [PubMed]
• Chappell AJ, et al. Citrulline malate supplementation does not improve German Volume Training performance or reduce muscle soreness in moderately trained males and females. Journal of the International Society of Sports Nutrition 2018 15:42 [JISSN]

IN THE TRENCHES

• Aragon AA. Improving dietary adherence for weight loss, Part 3. 

GOOD QUESTION

• Aragon AA. Does intraworkout protein benefit resistance training  performance? 

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_________________________________________________________________________

September 2018

EDITOR’S CUT

• Interviewed by Aragon AA. Evelyn Kocur on food sensitivities. 

BREAKING RESEARCH

• Barley OR, Iredale F1, Chapman DW1,2, Hopper A, Abbiss CR. Repeat Effort Performance Is Reduced 24 Hours After Acute Dehydration in Mixed Martial Arts Athletes. J Strength Cond Res. 2018 Sep;32(9):2555-2561. [PubMed]
• Liu K, et al. Effect of combined use of a low-carbohydrate, high-protein diet with omega-3 polyunsaturated fatty acid supplementation on glycemic control in newly diagnosed type 2 diabetes: a randomized, double-blind, parallel-controlled trial.  Am J Clin Nutr. 2018 Aug 1;108(2):256-265. [PubMed]

RECENT RESEARCH

• Harris L, Hamilton S, Azevedo LB, Olajide J, De Brún C, Waller G, Whittaker V, Sharp T, Lean M, Hankey C, Ells L.. Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database System Rev Implement Rep. 2018 Feb;16(2):507-547. [PubMed]

IN THE TRENCHES

• Aragon AA. Improving dietary adherence for weight loss, Part 4. 

GOOD QUESTION

• Aragon AA. Caffeine and creatine: do they conflict with each other’s effectiveness? 

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_________________________________________________________________________

October 2018

EDITOR’S CUT

• Tuncali S. Gut microbiota: an overlooked aspect of weight loss? 

BREAKING RESEARCH

• Forbes SC, Candow DG. Timing of creatine supplementation and resistance training: a brief review. J Exerc Nutr. 2018, Volume 1 (Issue 5). [JEN].
• Damas F, Barcelos C, Nóbrega SR, Ugrinowitsch C, Lixandrão ME, Santos LMED, Conceição MS, Vechin FC, Libardi CA. Individual muscle hypertrophy and strength responses to high vs. low resistance training frequencies.  J Strength Cond Res. 2018 Oct 4. [PubMed]
• Ferreira LHB, Smolarek AC, Chilibeck PD, Barros MP, McAnulty SR, Schoenfeld BJ, Zandona BA, Souza-Junior TP. High doses of sodium bicarbonate increase lactate levels and delay exhaustion in a cycling performance test. Nutrition. 2018 Sep DOI: 10.1016/j.nut.2018.09.018. [ScienceDirect]

IN THE TRENCHES

• Aragon AA. The evolution of flexible dieting, part 1: Origins. 

GOOD QUESTION

• Aragon AA. Answering ‘burning’ questions about egg whites. 

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_________________________________________________________________________

November 2018

EDITOR’S CUT

• Aragon AA. FAQ blitz: frequently asked questions that have relatively concise answers. 

BREAKING RESEARCH

• Ebbeling CB, Feldman HA, Klein GL, Wong JMW, Bielak L, Steltz SK, Luoto PK, Wolfe RR, Wong WW, Ludwig DS. Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial. BMJ 2018;363:k4583 [BMJ]

RECENT RESEARCH

• Feeney EL, Barron R, Dible V, Hamilton Z, Power Y, Tanner L, Flynn C, Bouchier P, Beresford T, Noronha N, Gibney ER. Dairy matrix effects: response to consumption of dairy fat differs when eaten within the cheese matrix—a randomized controlled trial. Am J Clin Nutr. 2018 Oct 1;108(4):667-674. [PubMed]

CLASSIC RESEARCH

• Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90. [PubMed]

IN THE TRENCHES

• Aragon AA. The evolution of flexible dieting, part 2: discretionary calories & IIFYM. 

GOOD QUESTION

• Aragon AA. Interview with a legend of natty-sthetics, Kane “Timbahwolf” Sumabat. 

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_________________________________________________________________________

December 2018

EDITOR’S CUT

• Boivin A. The Size Principle has little to do with size. 

BREAKING RESEARCH

• Pilis K, Pilis A, Stec K, Pilis W, Langfort J, Letkiewicz S, Michalski C, Czuba, Zych M, Chalimoniuk M. Three-year chronic consumption of low-carbohydrate diet impairs exercise performance and has a small unfavorable effect on lipid profile in middle-aged men. 2018 Dec 4;10(12). [PubMed]
• Gieske BT, et al. Metabolic impact of protein feeding prior to moderate-intensity treadmill exercise in a fasted state: a pilot study. Nutrition 2018 15:56. DOI: 10.1186/s12970-018-0263-6 [JISSN]

CLASSIC RESEARCH

• Maganaris CN, Collins D, Sharp M. Expectancy effects and strength training: Do steroids make a difference? The Sport Psychologist. 2000;14(3):272-278. [Human Kinetics]

IN THE TRENCHES

• Aragon AA. Practical methods of increasing satiety for pushing the envelope of leanness. 

GOOD QUESTION

• Aragon AA. FAQ blitz: keto questions that have relatively concise answers.

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_________________________________________________________________________

January 2019

EPIC QUESTION

• Stojnić B. Nutrigenomics – Are we ready? 

BREAKING RESEARCH

• Hutchison AT, Liu B, Wood RE, Vincent AD, Thompson CH, O’Callaghan NJ, Wittert GA, Heilbronn LK. Effects of intermittent versus continuous energy intakes on insulin sensitivity and metabolic risk in women with overweight. Obesity (Silver Spring). 2019 Jan;27(1):50-58. [PubMed]
• de Blanco FMS, et al. Protein timing has no effect on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women: A randomized clinical trial. Clinical Nutrition. Jan 2019. DOI: https://doi.org/10.1016/j.clnu.2019.01.008 [CN]
• Toews I, Lohner S, Küllenberg de Gaudry D, Sommer H, Meerpohl JJ. Association between intake of non-sugar sweeteners and health outcomes: systematic review and meta-analyses of randomised and non-randomised controlled trials and observational studies. Am J Physiol Endocrinol Metab. 2008 Jul;295(1):E70-7. [PubMed]

IN THE TRENCHES

• Aragon AA. Interview with Serdar Tuncali on his trek through “real-world” weight loss. 

EPIC SMACKDOWN

• Kocur E. A Tribute to Gary Taubes and Dr. David Ludwig: Thank you for your contribution in support of the Calorie Consensus. 

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_________________________________________________________________________

February 2019

EDITOR’S CUT

• Naranjo A. Bariatric surgery: the start of a lifelong journey. 

BREAKING RESEARCH

• Viana RB, Naves JPA, Coswig VS, et al. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). Br J Sports Med Epub ahead of print: Feb 14, 2019.. doi:10.1136/ bjsports-2018-099928 [BMJ]
• Oberle CD, Klare DL, Patyk KC. Health beliefs, behaviors, and symptoms associated with orthorexia nervosa. Eat Weight Disord. 2019 Feb 22. doi: 10.1007/s40519-019-00657-0. [Epub ahead of print] [PubMed]

RECENT RESEARCH

• Ostendorf DM, Melanson EL, Caldwell AE, Creasy SA, Pan Z, MacLean PS, Wyatt HR, Hill JO2, Catenacci VA. No consistent evidence of a disproportionately low resting energy expenditure in long-term successful weight-loss maintainers. Am J Clin Nutr. 2018 Oct 1;108(4):658-666. [PubMed]

IN THE TRENCHES

• Aragon AA. Interview with Thomas Tijerina on his 225-pound weight loss.

GOOD QUESTION

• Aragon AA. FAQ blitz: frequently asked questions that have relatively concise answers.  

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_________________________________________________________________________

March 2019

EDITOR’S CUT

• Bowers R, Feigenbaum J, Sudicky A. Doctors’ roundtable: addressing controversies surrounding the use of statin drugs. 

BREAKING RESEARCH

• Zhong VW, et al. Associations of dietary cholesterol or egg consumption with incident cardiovascular disease and mortality. JAMA. 2019;321(11):1081-1095. doi:10.1001/jama.2019.1572 [JAMA]
• Ostendorf DM, Caldwell AE, Creasy SA, Pan Z, Lyden K, Bergouignan A, MacLean PS, Wyatt HR, Hill JO, Melanson EL, Catenacci VA. Physical activity energy expenditure and total daily energy expenditure in successful weight loss maintainers. Obesity (Silver Spring). 2019 Mar;27(3):496-504. [PubMed]

RECENT RESEARCH

• Jo E, Worts PR, Elam ML, Brown AF, Khamoui AV, Kim DH, Yeh MC, Ormsbee MJ, Prado CM, Cain A, Snyder K, Kim JS. Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients. Clin Nutr. 2019 Feb;38(1):372-382. [PubMed]

IN THE TRENCHES

• Kamp K. An evidence-based look at factors affecting energy balance and the nutrition needs of mountain athletes.  

GOOD QUESTION

• Aragon AA. Food reward versus a focus on portion control, flexible dieting, & moderation.  

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_________________________________________________________________________

April 2019

EDITOR’S CUT

• Plotkin D. The lactic acid case file and high-intensity fatigue. 

BREAKING RESEARCH

• Chang CR, Francois ME, Little JP. Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability. Am J Clin Nutr. 2019 Apr 9. pii: nqy261.  [PubMed]
• Durkalec-Michalski K, Nowaczyk PM, Siedzik K. Effect of a four-week ketogenic diet on exercise metabolism in CrossFit-trained athletes. J Int Soc Sports Nutr. 2019 Apr 5;16(1):16. [PubMed]

RECENT RESEARCH

• Romo-Romo A, Aguilar-Salinas CA, Brito-Córdova GX, Gómez-Díaz RA, Almeda-Valdes P. Sucralose decreases insulin sensitivity in healthy subjects: a randomized controlled trial. Am J Clin Nutr. 2018 Sep 1;108(3):485-491. [PubMed]

IN THE TRENCHES

• Aoun L. A primer on nootropics.  

GOOD QUESTION

• Aragon AA. What’s your opinion of Health at Every Size?  

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_________________________________________________________________________

May 2019

EDITOR’S CUT

• Naranjo A. Polycystic ovary syndrome (PCOS): review of the condition and evidence-based nutrition guidelines. 

BREAKING RESEARCH

• Hutchison AT, Regmi P, Manoogian ENC, Fleischer JG, Wittert GA, Panda S, Heilbronn L Time-restricted feeding improves glucose tolerance in men at risk for type 2 diabetes: a randomized crossover trial. Obesity (Silver Spring). 2019 May;27(5):724-732.  [PubMed]
• Higgins KA, Mattes RD. A randomized controlled trial contrasting the effects of 4 low-calorie sweeteners and sucrose on body weight in adults with overweight or obesity. Am J Clin Nutr. 2019 May 1;109(5):1288-1301. [PubMed]

RECENT RESEARCH

• Antonio JA, Axelrod C, Ellerbroek A, Carson C, Burgess V, Silver T, Peacock CA. The effect of peanut butter overfeeding in trained men and women: a pilot trial. Am J Clin Nutr. 2018 Sep 1;108(3):485-491. [JEN]

IN THE TRENCHES

• Boivin AC. The case against BCAAs. 

GOOD QUESTION

• Olmstead J. How does leptin tie into bodyweight management?  
• Aragon AA. Are carbohydrate refeeds necessary for raising leptin to spike metabolism and get lean?

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_________________________________________________________________________

June 2019

EDITOR’S CUT

• Aragon AA. Collagen supplementation: just another crock of hype? 

BREAKING RESEARCH

• Doering TM, et al. Repeated muscle glycogen super-compensation with four days’ recovery between exhaustive exercise. Journal of Science and Medicine in Sport Volume 22, Issue 8, August 2019, Pages 907-911 [ScienceDirect]
• Charidemou E, Ashmore T, Li X, McNally BD, West JA, Liggi S, et al. A randomized 3-way crossover study indicates that high-protein feeding induces de novo lipogenesis in healthy humans. JCI Insight. 2019 May 30;4(12). pii: 124819.  [PubMed]

CLASSIC RESEARCH

• Lichtman SW, Pisarska K, Berman ER, Pestone M, Dowling H, Offenbacher E, et al. Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. N Engl J Med. 1992 Dec 31;327(27):1893-8. [PubMed]

IN THE TRENCHES

• Aragon AA. SARMs: Has the research evidence finally revealed a worthy replacement for exogenous testosterone? 

GOOD QUESTION

• Trommelen J. Lyle McDonald’s recent protein article has a section titled, “MPS is an Idiotic Endpoint to Use” – is he correct? 

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_________________________________________________________________________

July 2019

EDITOR’S CUT

• Aragon AA. Bodyweight maintenance: theory & practice of managing & mastering a moving target. 

BREAKING RESEARCH

• Tinsley GM, et al. Time-restricted feeding plus resistance training in active females: a randomized trial. Am J Clin Nutr. 2019 Jul 3. pii: nqz126. [PubMed]
• Ravussin E, et al. Early time-restricted feeding reduces appetite and increases fat oxidation but does not affect energy expenditure in humans. Obesity (Silver Spring). 2019 Aug;27(8):1244-1254. [PubMed]

RECENT RESEARCH

• Park Y, et al. Effects of whey protein supplementation prior to, and following, resistance exercise on body composition and training responses: A randomized double-blind placebo-controlled study. J Exerc Nutrition Biochem. 2019 Jun 30;23(2):34-44. [PubMed]

DEEP IN THE WEEDS

• Boivin A. The wizarding world of muscle damage. 

GOOD QUESTION

• Aragon AA. How important is “muscle confusion”? Do I need to switch things up and keep the body guessing to make progress?

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_________________________________________________________________________

August 2019

EDITOR’S CUT

• Naranjo A. Menstrual cycle, oral contraceptives, & health: a review of the art & science of synchronizing diet and training throughout the cycle. 

BREAKING RESEARCH

• Ruddock HK, et al. A systematic review and meta-analysis of the social facilitation of eating. Am J Clin Nutr. Aug 21, 2019. https://doi.org/10.1093/ajcn/nqz155. [AJCN]
• Bin Naharudin, et al. Breakfast omission reduces subsequent resistance exercise performance. J Strength Cond Res. 2019 Jul;33(7):1766-1772. [PubMed]
• Pinto AM, et al. Intermittent energy restriction is comparable to continuous energy restriction for cardiometabolic health in adults with central obesity: A randomized controlled trial; the Met-IER study. Clin Nutr. 2019 Jul 30. pii: S0261-5614(19)30296-1. [PubMed]

IN THE TRENCHES

• Aragon AA. Research update on carbohydrate quality and human health.

GOOD QUESTION

• Aragon AA. What separates novice, intermediate, and advanced trainees? 

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_________________________________________________________________________

September 2019

EDITOR’S CUT

• Aragon AA. Early time-restricted feeding: hype vs. data. 

BREAKING RESEARCH

• Estoche JM, et al. Branched-chain amino acids do not improve muscle recovery from resistance exercise in untrained young adults. Amino Acids. 2019 Aug 29. doi: 10.1007/s00726-019-02776-5.  [PubMed]
• Carter S, et al. Intermittent compared with continuous energy restriction on glycaemic control in patients with type 2 diabetes: 24-month follow-up of a randomised noninferiority trial. Carter S, Clifton PM, Keogh JB. Diabetes Res Clin Pract. 2019 May;151:11-19. [PubMed]

RECENT RESEARCH

• Athinarayanan SJ, et al. Long-term effects of a novel continuous remote care intervention including nutritional ketosis for the management of type 2 diabetes: a 2-year non-randomized clinical trial. Front Endocrinol (Lausanne). 2019 Jun 5;10:348. [PubMed]

IN THE TRENCHES

• Aragon AA. Non-exercise activity thermogenesis (NEAT): tracking the “Big Foot” of program variables. 

GOOD QUESTION

• Aragon AA. Hypothyroidism: How much impact does it have on total daily calories burned? 

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_________________________________________________________________________

October 2019

EDITOR’S CUT

• Galvin D. The “weigh-in” on weight cutting: impact of acute weight loss on health and performance of combat sport athletes. 

BREAKING RESEARCH

• Edinburgh RM, et al. Lipid metabolism links nutrient-exercise timing to insulin sensitivity in men classified as overweight or obese. J Clin Endocrinol Metab. 2019 Oct 19. pii: dgz104. [PubMed]
• Mah E, et al. The effect of egg consumption on cardiometabolic health outcomes: an umbrella review. Public Health Nutr. 2019 Oct 10:1-21. [PubMed]

RECENT RESEARCH

• Burdon CA, et al. Effect of glycemic index of a pre-exercise meal on endurance exercise performance: a systematic review and meta-analysis. Sports Med. 2017 Jun;47(6):1087-1101. [PubMed]

IN THE TRENCHES

• Aragon AA. Do protein requirements differ between men & women? 

GOOD QUESTION

• Interviewed by Aragon AA. Dr. Adrian Chavez on food sensitivity testing. 

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___________________________________________________________________________

November 2019

EDITOR’S CUT

• Pansini L. Legumes & protein: myths & evidence-based guidelines. 

BREAKING RESEARCH

• Mittendorfer B, et al. A word of caution against excessive protein intake. Nat Rev Endocrinol. 2019 Nov 14. doi: 10.1038/s41574-019-0274-7. [PubMed]
• Santos HO, et al. Coconut oil intake and its effects on the cardiometabolic profile – A structured literature review. Prog Cardiovasc Dis. 2019 Nov 7. pii: S0033-0620(19)30135-5.  [PubMed]
• Harvey CJDC, et al. Nutrition: X (2019). The effect of differing levels of carbohydrate restriction on the achievement of nutritional ketosis, mood, and symptoms of carbohydrate withdrawal in healthy adults: A randomised clinical trial. Journal Pre-Proof. [ScienceDirect]

IN THE TRENCHES

• Interviewed by Aragon AA. John Canlas on his journey to succeeding as a Registered Dietitian, Part 1. 

GOOD QUESTION

• Interviewed by Aragon AA. Organic vs. conventional foods: burning questions for Food Science Babe, an industry insider.  

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__________________________________________________________________________

December 2019

EDITOR’S CUT

• Murci J. CBD: Trash or treasure? 

BREAKING RESEARCH

• Jakubowicz D, et al. Reduction in glycated hemoglobin and daily insulin dose alongside circadian clock upregulation in patients with type 2 diabetes consuming a three-meal diet: a randomized clinical trial.  Am J Clin Nutr. 2019 Dec 4. pii: nqz271. [PubMed]
• Smajis S, et al. Metabolic effects of a prolonged, very-high-dose dietary fructose challenge in healthy subjects. Am J Clin Nutr. 2019 Dec 4. pii: nqz271. [PubMed]

RECENT RESEARCH

• Hudson JL, et al. Nutrition: X (2019). Within-day protein distribution does not influence body composition responses during weight loss in resistance-training adults who are overweight. Am J Clin Nutr. 2017 Nov;106(5):1190-1196. [PubMed]

IN THE TRENCHES

• Interviewed by Aragon AA. John Canlas on his journey to succeeding as a Registered Dietitian, Part 2. 

GOOD QUESTION

• Pansini L. Intramuscular triglycerides: unsung heroes of training performance, or artifacts of adaptation?  

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_________________________________________________________________________

January 2020

EDITOR’S CUT

• Khan A. The current state of regenerative sports medicine. 

BREAKING RESEARCH

• Struik NA, et al. Very low and higher carbohydrate diets promote differential appetite responses in adults with type 2 diabetes: a randomized trial. J Nutr. 2020 Jan 17. pii: nxz344. [PubMed]

RECENT RESEARCH

• Hyde PN, et al. Nutrition: X (2019). Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss. JCI Insight. 2019 Jun 20;4(12). pii: 128308. [PubMed]

CLASSIC RESEARCH

• Mickelsen O, et al. Effects of a high fiber bread diet on weight loss in college-age males. Am J Clin Nutr. 1979 Aug;32(8):1703-9. [PubMed]

IN THE TRENCHES

• Interviewed by Aragon AA. Meat is in the headlines again, time to bring some sanity to the conversation. 

GOOD QUESTION

• Aragon AA. Are vegan men more virile? 

HERE COMES THE BOOM

• Contreras B. Squats don’t beat out hip thrusts for building the glutes: Matheus Barbalho & Paulo Gentil have some serious explaining to do to the sports science community. 

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______________________________________________________________________

February 2020

EDITOR’S CUT

• Pansini L. Protein supplements: a guide for the science-minded consumer. 

BREAKING RESEARCH

• de Andrade IT, et al. Leucine supplementation has no further effect on training-induced muscle adaptations. Med Sci Sports Exerc. 2020 Feb 19. doi: 10.1249/MSS.0000000000002307. [Epub ahead of print] [PubMed]

• Saner NJ, et al. The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men. J Physiol. 2020 Feb 20. doi: 10.1113/JP278828. [Epub ahead of print] [PubMed]

• Paixão C, et al. Successful weight loss maintenance: A systematic review of weight control registries. Obes Rev. 2020 Feb 12. doi: 10.1111/obr.13003.  [Epub ahead of print] [PubMed]

IN THE TRENCHES

• Aragon AA. New study supports magic peanut butter. Do we now have a green light to go Nutz? 

GOOD QUESTION

• Aragon AA. Should protein be kept at the same levels throughout the week, even on non-training days? 

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______________________________________________________________________

March 2020

EDITOR’S CUT

• Edgar M. Thermoregulatory supplement strategies for sport. 

BREAKING RESEARCH

• Zhang L, Liu Y. Potential interventions for novel coronavirus in China: A systematic review. J Med Virol. 2020 May;92(5):479-490. [PubMed]

• Campbell BI, et al. Intermittent energy restriction attenuates the loss of fat free mass in resistance trained individuals. a randomized controlled trial. J. Funct. Morphol. Kinesiol. 2020, 5(1), 19; https://doi.org/10.3390/jfmk5010019 [MDPI]

• Laviada-Molina H, et al. Effects of nonnutritive sweeteners on body weight and BMI in diverse clinical contexts: Systematic review and meta-analysis. Obesity Reviews. March 2020;1–13 [Wiley Online]

IN THE TRENCHES

• Aragon AA. Why is the general public utterly confused about what to eat? 

GOOD QUESTION

• Aragon AA. Dietary fat: How low is too low? 

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_______________________________________________________________

April 2020

EDITOR’S CUT

• Aragon AA. Carbohydrate for muscle hypertrophy & strength: a research update on the fundamentals. 

BREAKING RESEARCH

• Yasuda J, et al. Evenly distributed protein intake over 3 meals augments resistance exercise-induced muscle hypertrophy in healthy young men. J Nutr. 2020 Apr 22. pii: nxaa101. [PubMed]

• Neelakantan, et al. The effect of coconut oil consumption on cardiovascular risk factors: a systematic review and meta-analysis of clinical trials. Circulation. 2020 Mar 10;141(10):803-814. [PubMed]

• Stratton MT, et al. Four weeks of time-restricted feeding combined with resistance training does not differentially influence measures of body composition, muscle performance, resting energy expenditure, and blood biomarkers. Nutrients. 2020 Apr 17;12(4). pii: E1126. [PubMed]

IN THE TRENCHES

• Martinez C, Martinez E. How to rapidly ADAPT & succeed as a Fit Pro in the COVID-19 era. 

GOOD QUESTION

• Aragon AA. Is an irregular meal pattern really that bad?  

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_______________________________________________

 

May 2020

EDITOR’S CUT

• Aragon AA. Carbohydrate for endurance performance: research update on the fundamentals. 

BREAKING RESEARCH

• Monteyne AJ, et al. Mycoprotein ingestion stimulates protein synthesis rates to a greater extent than milk protein in rested and exercised skeletal muscle of healthy young men: a randomized controlled trial.  [published online ahead of print, 2020 May 21]. Am J Clin Nutr. 2020;nqaa092. [PubMed].

• Neelakantan, et al. Meat and mental health: a systematic review of meat abstention and depression, anxiety, and related phenomena. Circulation. 2020 Mar 10;141(10):803-814. [Taylor & Francis]

• Hall KD, et al. A plant-based, low-fat diet decreases ad libitum energy intake compared to an animal-based, ketogenic diet: An inpatient randomized controlled trial. [Internet]. NutriXiv; 2020. [NutriXiv]

IN THE TRENCHES

• Sandhu H. 8 principles of success. 

GOOD QUESTION

• Aragon AA. How can we track body composition changes with minimal technology and resources? 

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_______________________________________________

June 2020

EDITOR’S CUT

• Pansini L. One Meal A Day (OMAD): is there merit in the midst of madness? 

BREAKING RESEARCH

• Burke LM, et al. Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible. PLoS One. 2020;15(6):eCollection2020 [PubMed]

• Haghighat N, et al. The effect of 12 weeks of equicaloric high protein diet in regulating appetite and body composition of women with Normal Weight Obesity: a randomized controlled trial. Br J Nutr. 2020;1-20. [PubMed]

RECENT RESEARCH

• Molina-Hidalgo C, et al. Effects on the Body Composition Response to High-Intensity Interval Training. The BEER-HIIT Study. Nutrients. 2019;11(4):909. [PubMed]

IN THE TRENCHES

• Aragon AA. Immediate pre-exercise carbohydrate & the boogeyman of hypoglycemia. 

GOOD QUESTION

• Aragon AA. Muscle gain in men and women: What’s the difference?  

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_______________________________________________

July 2020

EDITOR’S CUT

• Aragon AA. A pound of muscle burns [X] calories per day: facts, fallacies, & applications. 

BREAKING RESEARCH

• Haiyan M, et al. Effects of intermittent fasting and energy-restricted diets on lipid profile: A systematic review and meta-analysis. Nutrition. Volume 77, September 2020, 110801. [ScienceDirect]
• Martins C, et al. Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr. 2020;nqaa086. [PubMed]
• Hengist A, et al. Physiological responses to maximal eating in men. Br J Nutr. 2020;124(4):407-417. [PubMed]

IN THE TRENCHES

• Aragon AA. Client claims she is eating too few calories to lose weight, what can be done? 

GOOD QUESTION

• Aragon AA. Does intraworkout protein consumption enhance endurance performance?  

(back to the top of the page)

_______________________________________________

August 2020

EDITOR’S CUT

• Boivin A. Physiology & fitness implications of food addiction.

BREAKING RESEARCH

• Keenan S, et al. The effects of intermittent fasting combined with resistance training on lean body mass: a systematic review of human studies. Nutrients. 2020;12(8):E2349. [PubMed]

• Jones R, et al. Two weeks of early time-restricted feeding (eTRF) improves skeletal muscle insulin and anabolic sensitivity in healthy men. Am J Clin Nutr. 2020;nqaa192. [PubMed]

LESS RECENT GEM

• Scotto di Palumbo A, et al. Effect of combined resistance and endurance exercise training on regional fat loss. J Sports Med Phys Fitness. 2017;57(6):794-801.  [PubMed]

IN THE TRENCHES

• Aragon AA. Hold my sodium: when public health recommendations are wrong. 

GOOD QUESTION

• Aragon AA. Burning questions about coffee – answered.

(back to the top of the page)

_______________________________________________

September 2020

EDITOR’S CUT

• Habermehl S. Fundamentals & practical points for making weight in combat sports.

BREAKING RESEARCH

• Sawicka AK, et al. The bright and the dark sides of L-carnitine supplementation: a systematic review. [published online ahead of print, 2020 Jul 16]. Am J Clin Nutr. 2020;nqaa167. [JISSN]

• Greyling A, et al. Acute glycemic and insulinemic effects of low-energy sweeteners: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2020;nqaa192. [PubMed]

• Kyzel P, et al. The influence of cyclical ketogenic reduction diet vs. nutritionally balanced reduction diet on body composition, strength, and endurance performance in healthy young males: a randomized controlled trial. J Sports Med Phys Fitness. 2017;57(6):794-801.  [PubMed]

IN THE TRENCHES

• Aragon AA. What characterizes a healthy diet? 

GOOD QUESTION

• Aragon AA. Does cold water immersion enhance training recovery?  

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_______________________________________________

October 2020

EDITOR’S CUT

• Frizzell A, Hyunh C. The controversial HCG Diet – from a practical lens.  

BREAKING RESEARCH

• Lowe DA, et al. Effects of time-restricted eating on weight loss and other metabolic parameters in women and men with overweight and obesity: The TREAT Randomized Clinical Trial. JAMA Intern Med. 2020 Sep 28:e204153. [PubMed]

• Park S, et al. The anabolic response to dietary protein is not limited by the maximal stimulation of protein synthesis in healthy older adults: a randomized crossover trial. Nutrients 2020, 12, 3276. [MDPI]

RECENT RESEARCH

• Fazzino TL, et al. Hyper-palatable foods: development of a quantitative definition and application to the US food system database. Obesity (Silver Spring). 2019 Nov;27(11):1761-1768. [PubMed]

IN THE TRENCHES

• Aragon AA. Have plant-based proteins reached a level playing field with animal-based proteins for muscle growth? 

GOOD QUESTION

• Aragon AA. Is yohimbine a worthwhile supplement for fat loss? 

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_______________________________________________

November 2020

EDITOR’S CUT

• Hale J. Scientific cognition and scientific literacy: primary components of science.  

BREAKING RESEARCH

• Oliveira CLP, et al. A high-protein total diet replacement increases energy expenditure and leads to negative fat balance in healthy, normal-weight adults. Am J Clin Nutr, Nov 2020 https://doi.org/10.1093/ajcn/nqaa283 [AJCN]

• Candow DG, et al. Effect of 12 months of creatine supplementation and whole-body resistance training on measures of bone, muscle and strength in older males. Nutr Health. 2020 Nov 24:260106020975247. [PubMed]

RECENT RESEARCH

• Al-Tamimi AM, et al. Honey does not adversely impact blood lipids of adult men and women: a randomized cross-over trial. Obesity (Silver Spring). 2019 Nov;27(11):1761-1768. [PubMed]

IN THE TRENCHES

• Pansini L. Is dietary fat really the best macronutrient for long-term satiety? 

GOOD QUESTION

• Aragon AA. How much water do we need to drink? Is the famous “8 glasses a day” guideline valid?

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_______________________________________________

December 2020

EDITOR’S CUT

• Radulescu V. Is ashwagandha a hidden gem for fitness? 

BREAKING RESEARCH

• Moon JM, et al. Effects of daily 24-gram doses of rice or whey protein on resistance training adaptations in trained males. J Int Soc Sports Nutr. 2020 Dec 1;17(1):60. [PubMed]

RECENT RESEARCH

• Carvalho L, et al. Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men. Res Sports Med. 2020 Nov 26:1-11.  [PubMed]

LESS RECENT GEM

• Ott B, et al. Short-term overfeeding with dairy cream does not modify gut permeability, the fecal microbiota, or glucose metabolism in young healthy men. J Nutr. 2018 Jan 1;148(1):77-85. [PubMed]

DEEP IN THE WEEDS

• Aragon AA. Kevin Hall vs. David Ludwig: an ongoing saga of science vs. speculation about the carbohydrate-insulin fairy of obesity. 

GOOD QUESTION

• Aragon AA. Is keto sustainable as a long-term solution for type 2 diabetes management?
• Plotkin D. The “10,000 hour rule” for achieving expertise & mastery:  is it valid? 

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_______________________________________________

January 2021

EDITOR’S CUT

• Klein DJ. Mass balance model explains weight loss advantage of the low-carbohydrate diet: paradigm shift or exercise in adding epicycles?  

BREAKING RESEARCH

• Spreckley M, et al. Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review. International Journal of Qualitative Studies on Health and Well-being. 2021;16:1. [IJQSHWB]

• Adafer R, et al. Food timing, circadian rhythm and chrononutrition: a systematic review of time-restricted eating’s effects on human health. Nutrients. 2020 Dec 8;12(12):3770. [PubMed]

RECENT RESEARCH

• Al-Tamimi AM, et al. Honey does not adversely impact blood lipids of adult men and women: a randomized cross-over trial. Obesity (Silver Spring). 2019 Nov;27(11):1761-1768. [PubMed]

IN THE TRENCHES

• Whiting O. Jillian Michaels’ viral lecture on protein: claims versus evidence. 

THE BUSINESS OF FITNESS

• Marzarella C. Tips for the new (and veteran) trainer and coach. 

GOOD QUESTION

• Aragon AA. Is keto sustainable as a long-term solution for type 2 diabetes management? Part 2: breaking meta-analysis provides further insight.

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_______________________________________________

February 2021

EDITOR’S CUT

• Lefebvre R, Roberts B. Energy expenditure equations: a look into the past and future.  

BREAKING RESEARCH

• Hevia-Larraín V, et al. High‑protein plant‑based diet versus a protein‑matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores. Sports Med. 2021. DOI: https://doi.org/10.1007/s40279-021-01434-9 [Sports Med]

• Peos JJ, et al. Continuous versus intermittent dieting for fat loss and fat-free mass retention in resistance-trained adults: the ICECAP trial. Med Sci Sports Exerc. 2021 Feb 12. doi: 10.1249/MSS.0000000000002636. Epub ahead of print. [PubMed]

RECENT RESEARCH

• Gearhardt AN, Hebebrand J. The concept of “food addiction” helps inform the understanding of overeating and obesity: debate consensus. Am J Clin Nutr. 2021 Jan 15:nqaa345.  [PubMed]

IN THE TRENCHES

• Pansini L. Is the “whoosh effect” a thing? An evidence-based perspective.

GOOD QUESTION

• Aragon AA. Semaglutide is being called a breakthrough weight loss drug. Is it the game changer it’s touted to be?

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_______________________________________________

March 2021

EDITOR’S CUT

• Casanova N. Behavior change vs metabolic adaptation: Are you doomed by your genetics or do we have a chance?  

BREAKING RESEARCH

• Baz-Valle E, et al. Total number of sets as a training volume quantification method for muscle hypertrophy: a systematic review. J.  Sports Med. J Strength Cond Res. 2021 Mar 1;35(3):870-878. [PubMed]

RECENT RESEARCH

• MacKenzie-Shalders K, et al. The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. J Sports Sci. 2020 Jul;38(14):1635-1649. [PubMed]

LESS RECENT GEM

• MacKenzie-Shalders KL, et al. Increasing protein distribution has no effect on changes in lean mass during a rugby preseason. Int J Sport Nutr Exerc Metab. 2016 Feb;26(1):1-7.  [PubMed]

IN THE TRENCHES

• Rosario J. Utilitarianism: overview & implications for coaching.

GOOD QUESTION

• Galvin D. Probiotics as an ergogenic aid?

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_______________________________________________

April 2021

EDITOR’S CUT

• Ashman J. Psychology, food, and coaching.  

BREAKING RESEARCH

• Jurov I, et al. Relationship between energy availability, energy conservation and cognitive restraint with performance measures in male endurance athletes. J Int Soc Sports Nutr. 2021 Mar 18;18(1):24. [PubMed]

• Martínez-Gómez MG, Roberts BM. Metabolic adaptations to weight loss: a brief review. J Strength Cond Res. 2021 Mar 3. doi: 10.1519/JSC.0000000000003991. Online ahead of print. [PubMed]

RECENT RESEARCH

• Gwin JA, et al. Essential amino acid-enriched whey enhances post-exercise whole-body protein balance during energy deficit more than iso-nitrogenous whey or a mixed-macronutrient meal: a randomized, crossover study. Int J Sport Nutr Exerc Metab. 2016 Feb;26(1):1-7.  [PubMed]

IN THE TRENCHES

• Aragon AA. The end of tracking: how to graduate away from the micromanagement of your diet.

GOOD QUESTION

• Aragon AA. Is vitamin D supplementation a legitimate preventive measure against COVID-19?

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_______________________________________________

May 2021

EDITOR’S CUT

• Edgar M. Knee osteoarthritis: understanding the science & solutions.
• Ward S. The carbohydrate-insulin model (CIM) of obesity: peeling back the multiple layers of wrongness.  

BREAKING RESEARCH

• Murphy CH, et al. Does supplementation with leucine-enriched protein alone and in combination with fish-oil-derived n-3 PUFA affect muscle mass, strength, physical performance, and muscle protein synthesis in well-nourished older adults? A randomized, double-blind, placebo-controlled trial. Am J Clin Nutr. 2021 Apr 19:nqaa449. [PubMed]

RECENT RESEARCH

• Buga A, et al. The effects of a 6-week controlled, hypocaloric ketogenic diet, with and without exogenous ketone salts, on body composition responses. Int J Sport Nutr Exerc Metab. 2016 Feb;26(1):1-7.  [PubMed]

LESS RECENT GEM

• Hall KD, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metab. 2019 Jul 2;30(1):67-77.e3. [PubMed]

IN THE TRENCHES

• Aragon AA. Denying & downplaying the importance of exercise in weight loss programs is full-derp.

GOOD QUESTION

• Aragon AA. How much added sugar in the diet is acceptable for health?

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_______________________________________________

June 2021

EDITOR’S CUT

• Linssen B. High-carb or low-carb: nutritional considerations for the endurance athlete. 

BREAKING RESEARCH

• Liu J, et al. Trends in junk food consumption among US children and adults, 2001-2018.  Am J Clin Nutr. 2021 May 21:nqab129. [PubMed]
• Coleman JL, et al. Body composition changes in physically active individuals consuming ketogenic diets: a systematic review. J Int Soc Sports Nutr. 2021 Jun 5;18(1):41. [PubMed]

RECENT RESEARCH

• Kotarsky CJ, et al. Time-restricted eating and concurrent exercise training reduces fat mass and increases lean mass in overweight and obese adults. Physiol Rep. 2021 May;9(10):e14868. [PubMed]

IN THE TRENCHES

• Aragon AA. Evenly spread vs. skewed protein dosing through the day: does it matter for muscle gain or retention?

GOOD QUESTION

• Aragon AA. How does microwave cooking compare to conventional cooking methods in terms of safety and nutrient concerns?  

LETTER TO THE EDITOR

• Heileson J. Missing insights in last month’s critique of Murphy, et al.  

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____________________________________________________________

July 2021

EDITOR’S CUT

• Aragon AA. Age-related anabolic resistance: overview, prevention, & mitigation.

BREAKING RESEARCH

• Zaromskyte G, et al. Evaluating the leucine trigger hypothesis to explain the post-prandial regulation of muscle protein synthesis in young and older adults: a systematic review. Front Nutr. 08 July 2021. DOI: 10.3389/fnut.2021.685165 [Frontiers in Nutrition]

• Conlin LA, et al. Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. J Int Soc Sports Nutr. 2021 Jun 29;18(1):52. [PubMed]

• Templeman I, et al. A randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adults. Sci Transl Med. 2021 Jun 16;13(598):eabd8034. [PubMed]

IN THE TRENCHES

• Aragon AA. Interview with Dylan Bair, MS, RD, LD – contest prep coach of elite competitors & champions. 

GOOD QUESTION

• Aragon AA. Is the “10,000 steps a day” guideline rooted in good evidence? What about those who can’t even break 5000 steps – are they doomed?  

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____________________________________________________________

August 2021

EDITOR’S CUT

• Aragon AA. Can you get fat from eating protein? Lately, lots of gurus say it’s virtually impossible.

BREAKING RESEARCH

• Gao C, et al. The effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2021 Jul 9;18(1):55. [PubMed]

• Iversen VM, et al. No time to lift? Designing time-efficient training programs for strength and hypertrophy: a narrative review. Sports Med. 2021 Jun 14. doi: 10.1007/s40279-021-01490-1. Epub ahead of print. [PubMed]

RECENT RESEARCH

• Valenzuela PL, et al.Does beef protein supplementation improve body composition and exercise performance? A systematic review and meta-analysis of randomized controlled trials. Nutrients. 2019 Jun 25;11(6):1429. [PubMed]

IN THE TRENCHES

• Huizenga E. Easier weight loss starts within: the influence of controlled vs. autonomous motivation on food cravings. 

GOOD QUESTION

• Aragon AA. Is cannabis effective for enhancing athletic performance?  

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________________________________________________________________

September 2021

EDITOR’S CUT

• Pansini L. Doping and permanent gains: Is there really no turning back?

BREAKING RESEARCH

• Careau V, et al. Energy compensation and adiposity in humans. Curr Biol. 2021 Aug 26:S0960-9822(21)01120-9. [PubMed]

• Pontzer H, et al. Daily energy expenditure through the human life course.Science. 2021 Aug 13;373(6556):808-812. [PubMed]

RECENT RESEARCH

• Paoli A, et al.Effects of two months of very low carbohydrate ketogenic diet on body composition, muscle strength, muscle area, and blood parameters in competitive natural body builders. Nutrients. 2021 Jan 26;13(2):374. [PubMed]

IN THE TRENCHES

• Aragon AA. Artificial sweeteners – detrimental or beneficial for obesity? Dr. Elena Christofides & Dr. Karl Nadolsky go to battle. 

GOOD QUESTION

• Aragon AA. I heard that cooking rice and then cooling it increases its resistant starch content, which dramatically lowers its caloric value, making it good for weight loss. Is this true?  

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____________________________________________________________

October 2021

EDITOR’S CUT

• van der Mark J, Huizenga E. Weight loss: Is it time for a paradigm shift?

BREAKING RESEARCH

• Monteyne AJ, et al. A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial. Br J Nutr. 2021 Sep 14;126(5):674-684. [PubMed]

• Gantois P, et al.Mental fatigue from smartphone use reduces volume-load in resistance training: a randomized, single-blinded cross-over study. Percept Mot Skills. 2021 Aug;128(4):1640-1659. [PubMed]

RECENT RESEARCH

• Ng JY, et al.Dietary and herbal supplements for weight loss: assessing the quality of patient information online. Nutr J. 2021 Jul 27;20(1):72. [PubMed]

IN THE TRENCHES

• Aragon AA. Does carbohydrate restriction have adverse consequences on thyroid function? 

GOOD QUESTION

• Aragon AA. How much NEAT is typically seen (in both hyper- and hypocaloric conditions)?  

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___________________________________________________________

November 2021

EDITOR’S CUT

• Aragon AA. Peter Bond answers burning questions about testosterone therapy.

BREAKING RESEARCH

• Lennerz BS, et al. Behavioral Characteristics and Self-reported Health Status Among 2029 Adults Consuming a “Carnivore Diet” Current Developments in Nutrition, nzab133. [CDN]

• Gantois P, et al. Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: an updated systematic review and meta-analysis. Percept Mot Skills. 2021 Aug;128(4):1640-1659. [PubMed]

• Nobari, et al. Effects of chronic betaine supplementation on performance in professional young soccer players during a competitive season: a double blind, randomized, placebo-controlled trial. J Int Soc Sports Nutr. 2021 Oct 18;18(1):67. [PubMed]

IN THE TRENCHES

• Aragon AA. Metformin: magic bullet for longevity, or overhyped therapeutic option? 

GOOD QUESTION

• Aragon AA. What can we do to improve metabolic flexibility?  

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________________________________________________________________

December 2021

EDITOR’S CUT

• Interviewed by Aragon AA. Dr. Joel Minden on dealing with anxiety, goal-setting, and quitting self-destructive habits.

BREAKING RESEARCH

• Grgic J, et al. Effects of sodium bicarbonate supplement-ation on exercise performance: an umbrella review. J Int Soc Sports Nutr. 2021 Nov 18;18(1):71. [PubMed]

• Yunker AG, et al. Obesity and sex-related associations with differential effects of sucralose vs sucrose on appetite and reward processing: a randomized crossover trial. JAMA Netw Open. 2021 Sep 1;4(9):e2126313. [PubMed]

RECENT RESEARCH

• Barna O, et al. A randomized, double-blind, placebo-controlled, multicenter study assessing the efficacy of magnesium oxide monohydrate in the treatment of nocturnal leg cramps. Nutr J. 2021 Oct 31;20(1):90. [PubMed]

IN THE TRENCHES

• Aragon AA. Creatine supplementation research update: new benefits and old concerns. 

GOOD QUESTION

• Aragon AA. Veganism: cause or consequence of mental illness?  

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________________________________________________________________

January 2022

EDITOR’S CUT

• Aragon AA. Big Food vs. Big Truth: commercial conflicts of interest in nutritional science.

BREAKING RESEARCH

• Hermans WJH, et al. Cheese ingestion increases muscle protein synthesis rates both at rest and during recovery from exercise in healthy, young males: a randomized parallel-group trial. J Nutr. 2022 Jan 10:nxac007. doi: 10.1093/jn/nxac007. Epub ahead of print. [PubMed]

RECENT RESEARCH

• Hermans WJH, et al. Insects are a viable protein source for human consumption: from insect protein digestion to postprandial muscle protein synthesis in vivo in humans: a double-blind randomized trial. Am J Clin Nutr. 2021 Sep 1;114(3):934-944. [PubMed]

• Kysel P, et al. The influence of cyclical ketogenic reduction diet vs. nutritionally balanced reduction diet on body composition, strength, and endurance performance in healthy young males: a randomized controlled trial. Nutrients. 2020 Sep 16;12(9):2832. [PubMed]

IN THE TRENCHES

• Aragon AA. I have a new book due for release in June, and I want to let you in on some ‘inside’ stuff about it (mainly because I can’t contain my excitement). 

GOOD QUESTION

• Aragon AA. How does alcohol impact resistance training recovery?  

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________________________________________________________________

February 2022

EDITOR’S CUT

• Pansini L. Meal timing and body composition: research update.

BREAKING RESEARCH

• Jacinto JL, et al. Whey protein supplementation is superior to leucine-matched collagen peptides to increase muscle thickness during a 10-week resistance training program in untrained young adults. Int J Sport Nutr Exerc Metab. 2022 Jan 17:1-11. [PubMed]

RECENT RESEARCH

• Ashtary-Larky D, et al. Effects of resistance training combined with a ketogenic diet on body composition: a systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2021 Feb 24:1-16. [PubMed]

• Templeman I, et al. A randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adults. Sci Transl Med. 2021 Jun 16;13(598):eabd8034. [PubMed]

IN THE TRENCHES

• Aragon AA. “OH NOEZ FRUCTOSE!!!”: A research update on health effects. 

GOOD QUESTION

• Aragon AA. How do diet & exercise influence non-exercise physical activity?  

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________________________________________________________________

March 2022

EDITOR’S CUT

• Aragon AA. Back to basics: an evidence-based, zero-fluff guide to setting up the diet for fat loss.

BREAKING RESEARCH

• Whittaker J, Harris M. Low-carbohydrate diets and men’s cortisol and testosterone: Systematic review and meta-analysis. Nutr Health. 2022 Mar 7:2601060221083079. [PubMed]
• Henselmans M, et al. The effect of carbohydrate intake on strength and resistance training performance: a systematic review. Nutrients. 2022 Feb 18;14(4):856. [PubMed]
• Roth C, et al. Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume. Eur J Appl Physiol. 2022 Feb 11. [PubMed] 

MEATY DISCUSSION

• Aragon AA. Interview with Anthony Chaffee, a medical doctor who avoids plant foods.  

PLANTED IN PUBMED

• Aragon AA. Interview with Matthew Madore, a nutrition researcher & educator who avoids animal foods.

 

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________________________________________________________________

April 2022

EDITOR’S CUT

• Aragon AA. Hand-held calorimeters (MedGem, BodyGem, etc.) for assessing resting metabolic rate: Are they worth the hype & price?

BREAKING RESEARCH

• Liu D, et al. Calorie restriction with or without time-restricted eating in weight loss. N Engl J Med. 2022 Apr 21;386(16):1495-1504. [PubMed]
• Debras C, et al. Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLoS Med. 2022 Mar 24;19(3):e1003950. [PubMed]
• Viveros-Watty PE, et al. Effects on cardiometabolic risk factors after reduction of artificially sweetened beverage consumption in overweight subjects. A randomised controlled trial. Endocrinol Diabetes Nutr (Engl Ed). 2021 Jul 14:S2530-0164(21)00159-2. [PubMed] 

IN THE TRENCHES

• Aragon AA. Does the order of lifting and cardio (in the same session) matter?  

GOOD QUESTION

• Aragon AA. Does eating carbs & fat together hinder the process of getting leaner?

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________________________________________________________________

May 2022

EDITOR’S CUT

• Patterson K. Essentials of the Omega-3 index.

BREAKING RESEARCH

• Rafiullah M, et al. Effect of a very low-carbohydrate ketogenic diet vs recommended diets in patients with type 2 diabetes: a meta-analysis. Nutr Rev. 2022 Feb 10;80(3):488-502. [PubMed]
• Wei X, et al. Intermittent energy restriction for weight loss: a systematic review of cardiometabolic, inflammatory and appetite outcomes. Biol Res Nurs. 2022 May 8:10998004221078079. [PubMed]

RECENT RESEARCH

• Isenmann E, et al. Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans. Arch Toxicol. 2019 Jul;93(7):1807-1816. [PubMed]

IN THE TRENCHES

• Aragon AA. Resistance training and mortality risk: 60 minutes max per week, or die? 

GOOD QUESTION

• van der Mark J. Is soy the enemy of testosterone and male sexual function? The devil is in the dose.  

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________________________________________________________________

June 2022

EDITOR’S CUT

• Goltsman M. Leptin don’t care about your dietary archetype.

BREAKING RESEARCH

• Koerich ACC, et al. Effects of the ketogenic diet on performance and body composition in athletes and trained adults: a systematic review and Bayesian multivariate multilevel meta-analysis and meta-regression. Crit Rev Food Sci Nutr. 2022 Jun 27:1-26. [PubMed]
• Ashtary-Larky D, et al. Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis. JISSN, 2022, VOL. 19, NO. 1, 196-218. Published online: 31 May 2022 DOI: 10.1080/15502783.2022.2079384 [JISSN]

RECENT RESEARCH

• Paixão C, et al. Successful weight loss maintenance: A systematic review of weight control registries. Obes Rev. 2020 May;21(5):e13003. [PubMed]

IN THE TRENCHES

• Contreras B. Toward optimizing exercise selection: The Exercise Efficiency Guide. 

GOOD QUESTION

• Interviewed by Aragon AA. Clinical exercise physiologist Tim Wong tracks the effects of drinking one liter of Pepsi per day for 30 days in hypocaloric conditions – and lives to tell about it.   

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________________________________________________________________

July 2022

EDITOR’S CUT

• DaCruz B. The high energy flux lifestyle: how eating more and moving more can help you maintain a lean physique year-round.

BREAKING RESEARCH

• King A, et al.The ergogenic effects of acute carbohydrate feeding on resistance exercise performance: a systematic review and meta-analysis. Sports Med. 2022 Jul 9. doi: 10.1007/s40279-022-01716-w. [PubMed]
• Bayer S, et al. Carbohydrate intake – current knowledge on weight management. Curr Opin Clin Nutr Metab Care. 2022 Jul 1;25(4):265-270. [PubMed]

RECENT RESEARCH

• Spiering BA, et al. Maintaining physical performance: the minimal dose of exercise needed to preserve endurance and strength over time. J Strength Cond Res. 2021 May 1;35(5):1449-1458. [PubMed]

IN THE TRENCHES

• Interviewed by Aragon AA. The past three decades (and what’s coming next) in the life of Stan Efferding, the World’s Strongest Bodybuilder. 

GOOD QUESTION

• Aragon AA. Are protein supplements dangerously contaminated with heavy metals?   

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________________________________________________________________

August 2022

EDITOR’S CUT

• Aragon AA. Dietary tactics for overcoming the challenge of obesity in women with polycystic ovarian syndrome.

BREAKING RESEARCH

• Ramirez-Campillo R, et al. A proposed model to test the hypothesis of exercise-induced localized fat reduction (spot reduction), including a systematic review with meta-analysis. Human Movement. 2022; 23(3): 1–14. doi: 10.5114/hm.2022.110373. [Human Movement]
• Yan RR, et al. Current WHO recommendation to reduce free sugar intake from all sources to below 10% of daily energy intake for supporting overall health is not well supported by available evidence. Am J Clin Nutr. 2022 Jul 6;116(1):15-39. [PubMed]

RECENT RESEARCH

• Baz-Valle E, et al. A systematic review of the effects of different resistance training volumes on muscle hypertrophy. J Hum Kinet. 2022 Feb 10;81:199-210. [PubMed]

IN THE TRENCHES

• Koel A. An exploration into a novel hybrid linear & undulating periodization model. 

GOOD QUESTION

• Aragon AA. New insights into the experience of long-term weight-loss maintenance: An interview with Marie Spreckley.   

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________________________________________________________________

September 2022

EDITOR’S CUT

• van der Mark J, Aragon AA. Muscle vs. Father Time: strength in the face of advancing age.

BREAKING RESEARCH

• Carew AS, et al. Prospective study of breakfast frequency and timing and the risk of incident type 2 diabetes in community-dwelling older adults: the Cardiovascular Health Study. Am J Clin Nutr. 2022 Aug 4;116(2):325-334. [PubMed] 

RECENT RESEARCH

• Queiroz JDN, et al. Cardiometabolic effects of early v. delayed time-restricted eating plus energetic restriction in adults with overweight and obesity: an exploratory randomised clinical trial. Br J Nutr. 2022 May 26:1-13. [PubMed]
• Paoli A, et al. Effect of an endurance and strength mixed circuit training on regional fat thickness: the quest for the “spot reduction”. Int J Environ Res Public Health. 2021 Apr 6;18(7):3845. [PubMed]

IN THE TRENCHES

• Bell C. Male body image: a topic of increasing importance in the age of social media 

GOOD QUESTION

• Interviewed by Aragon AA. Burning questions about gut health: an interview with Dr. Gabrielle Fundaro.   

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________________________________________________________________

October 2022

EDITOR’S CUT

• Pansini L. Physiological insulin resistance: overview and implications for exercise and lean mass. 

BREAKING RESEARCH

• Popp CJ, et al, et al. Effect of a personalized diet to reduce postprandial glycemic response vs a low-fat diet on weight loss in adults with abnormal glucose metabolism and obesity: a randomized clinical trial. JAMA Netw Open. 2022 Sep 1;5(9):e2233760. [PubMed] 

RECENT RESEARCH

• Schoenfeld BJ, et al. Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports (Basel). 2021 Feb 22;9(2):32. [PubMed]
• Bagheri R, et al. Egg vs. egg white ingestion during 12 weeks of resistance training in trained young males: a randomized controlled trial. J Strength Cond Res. 2021 Feb 1;35(2):411-419. [PubMed]

IN THE TRENCHES

• Aragon AA. Strategic bulking & cutting cycles: realistic ceilings of potential, productive rates of muscle gain & fat loss. 

GOOD QUESTION

• Aragon AA. What’s wrong with the RDA for protein?   

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________________________________________________________________

November 2022

EDITOR’S CUT

• Aragon AA. Is the Food Guide Pyramid responsible for the rise of obesity? 

BREAKING RESEARCH

• Magkos F, et al. Unprocessed red meat in the dietary treatment of obesity: a randomized controlled trial of beef supplementation during weight maintenance after successful weight loss. Am J Clin Nutr. 2022 Oct 28:nqac152. [PubMed]
• Gardner CD, et al. Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus: The interventional Keto-Med randomized crossover trial. JAMA Netw Open. 2022 Sep 1;5(9):e2233760. [PubMed]

RECENT RESEARCH

• Bonnet JP, et al. Breakfast skipping, body composition, and cardiometabolic risk: a systematic review and meta-analysis of randomized trials. Obesity (Silver Spring). 2020 Jun;28(6):1098-1109. [PubMed]

IN THE TRENCHES

• Aragon AA. Has the final nail been driven into the coffin for training to failure? 

GOOD QUESTION

• Aragon AA. Can personal trainers, health coaches, and other non-dietitians legally give nutrition advice?   

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December 2022

EDITOR’S CUT

• Paradis A. An insider’s guide to landing a job as a Sports RD. 

BREAKING RESEARCH

• Justesen TEH, et al. Dietary protein distribution shows no difference in muscle protein synthesis or amino acid utilization in healthy older individuals: a randomized controlled trial. Nutrients. 2022 Oct 22;14(21):4442. [PubMed]
• Coleman M, et al. Muscular adaptations in drop set vs. traditional training: a meta-analysis. International Journal of Strength and Conditioning. 2022 Vol 2, No 1. https://doi.org/10.47206/ijsc.v2i1.135  [IJSC]

RECENT RESEARCH

• Udani J, et al. Systematic review and meta-analysis of a proprietary alpha-amylase inhibitor from white bean (Phaseolus vulgaris L.) on weight and fat loss in humans. Foods. 2018 Apr 20;7(4):63. [PubMed]

IN THE TRENCHES

• Aragon AA. FAQ about cardio & fat loss: How much cardio is needed? What intensity is best? What point in the day (fasted or fed) should cardio be done? 

GOOD QUESTION

• van der Mark J. Does being in a relationship harm your testosterone levels?  

PARTING SHOTS

• Interviewed by Aragon AA. Rapid-fire Q/A with world-record-holding powerlifter Matt Wenning.  

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January 2023

EDITOR’S CUT

• Aragon AA. Evidence-based deathblows to the “carbs are fattening” dogma. 

BREAKING RESEARCH

• Young IE, et al. Distribution of energy intake across the day and weight loss: A systematic review and meta-analysis. Obes Rev. 2022 Dec 18:e13537. [PubMed]

RECENT RESEARCH

• Kazemi A, et al. The relationship between major food sources of fructose and cardiovascular disease, cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of cohort studies. Crit Rev Food Sci Nutr. 2021 Nov 30:1-14. [PubMed]

LESS RECENT GEM

• Myers KA. Cigarette smoking: an underused tool in high-performance endurance training. CMAJ. 2010 Dec 14;182(18):E867-9. [PubMed]

IN THE TRENCHES

• Danville J, Hornsby L, Downing H, Papas A. ROUNDTABLE: How to achieve successful long-term weight loss maintenance in the real world. 

SUBSCRIBER QUESTION

• Aragon AA. Lifting for size & strength development: when does the risk for injury outweigh the benefits?    

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February 2023

EDITOR’S CUT

• Aragon AA. Do transgender women have an athletic advantage over cisgender women? Let’s examine the evidence.

BREAKING RESEARCH

• Isola V, et al. Weight loss induces changes in adaptive thermogenesis in female and male physique athletes. Appl Physiol Nutr Metab. 2023 Jan 16. doi: 10.1139/apnm-2022-0372. [PubMed]
• Ortenzi F, et al. Limitations of the Food Compass Nutrient Profiling System. The Journal of Nutrition. Available online 1 February 2023 In Press, Journal Pre-proof. [JN]

LESS RECENT GEM

• Fink J, et al. Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. J Sports Med Phys Fitness. 2018 May;58(5):597-605. [PubMed]

IN THE TRENCHES

• Aragon AA. The prevailing longevity dogma (prioritize aerobic training, restrict protein, restrict calories) is broken, let’s fix it. 

GOOD QUESTION

• Aragon AA. Frequently asked questions about dietary fiber: how much, what types, how to track.    

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March 2023

EDITOR’S CUT

• Yamani O. Muscle fiber type transformation with resistance training: an evidence update.

BREAKING RESEARCH

• Monteyne AJ, et al. Vegan and omnivorous high protein diets support comparable daily myofibrillar protein synthesis rates and skeletal muscle hypertrophy in young adults. J Nutr. 2023 Feb 21:S0022-3166(23)12680-0. [PubMed]
• Vargas-Molina S, et al. Effects of the ketogenic diet on muscle hypertrophy in resistance-trained men and women: a systematic review and meta-analysis. Int J Environ Res Public Health. 2022 Oct 3;19(19):12629. [PubMed]

LESS RECENT GEM

• Kuk JL, et al. Influence of sex on total and regional fat loss in overweight and obese men and women. Int J Obes (Lond). 2009 Jun;33(6):629-34. [PubMed]

IN THE TRENCHES

• Aragon AA. Saturated fat versus the dairy matrix: We don’t eat isolated fatty acids, we eat FOODS. 

GOOD QUESTION

• Aragon AA. How does heat therapy (i.e., sauna & hot bath) affect exercise performance and body composition?    

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April 2023

EDITOR’S CUT

• Aragon AA, Rosario J. Seed oil chronicles, Part 1: canola oil hysteria versus the evidence.

BREAKING RESEARCH

• Martini GL, et al. Similar body composition, muscle size and strength adaptations to resistance training in lacto-ovo-vegetarians and non-vegetarians. Appl Physiol Nutr Metab. 2023 Mar 1. Online ahead of print. [PubMed]
• Joo M, et al. Effects of very low-carbohydrate ketogenic diets on lipid profiles in normal-weight (body mass index < 25 kg/m2) adults: a meta-analysis. Nutr Rev. 2023 Mar 17:nuad017. Online ahead of print. [PubMed]
• Heileson JL, et al. The effect of fish oil supplementation on resistance training-induced adaptations. J Int Soc Sports Nutr. 2023 Dec;20(1):2174704. [PubMed]

CLINICAL INSIGHT

• Heileson JL. Long-chain omega-3 polyunsaturated fatty acids and atrial fibrillation: a cause for concern?

ICONIC CONVERSATION

• Aragon AA. Interview with industry legend Tom Venuto on succeeding and a lot more. 

GOOD QUESTION

• Aragon AA. Do high-protein diets lower testosterone?    

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May 2023

EDITOR’S CUT

• Inca, OS. Egg consumption and cardiovascular disease: a critical review of the literature.

BREAKING RESEARCH

• Agergaard J, et al. Even or skewed dietary protein distribution is reflected in the whole-body protein net-balance in healthy older adults: A randomized controlled trial. Clin Nutr. 2023 Apr 8;42(6):899-908. [PubMed]
• Burke R, et al. The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: a systematic review with meta-analysis. Nutrients 2023, 15(9). [MDPI]

RECENT RESEARCH

• Fyfe JJ, et al. Minimal-dose resistance training for improving muscle mass, strength, and function: a narrative review of current evidence and practical considerations. Sports Med. 2022 Mar;52(3):463-479. [PubMed]

CLINICAL INSIGHT

• David M, Patterson W, Khan A. Follistatin gene therapy: a potential treatment for muscle-wasting diseases and beyond. 

GOOD QUESTION

• Aragon AA. Dear glucose gods, do we need to eat foods in a specific order at each meal to prevent diabetes?    

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________________________________________________________________

June 2023

EDITOR’S CUT

• Aragon AA. How can the diet be programmed to maximize testosterone production? Part 1: Energy availability & energy balance.

BREAKING RESEARCH

• Elsworth RL, et al. The effect of intermittent fasting on appetite: a systematic review and meta-analysis. Nutrients 2023, 15(11), 2604 [MDPI]
• Aussieker T, et al. Collagen protein ingestion during recovery from exercise does not increase muscle connective protein synthesis rates. Med Sci Sports Exerc. 2023 May 19. [PubMed]
• Sun J, et al. The effect of dietary carbohydrate and calorie restriction on weight and metabolic health in overweight/obese individuals: a multi-center randomized controlled trial. BMC Med. 2023 May 24;21(1):192. [PubMed]

IN THE TRENCHES

• Aragon AA. Do “cheat” reps cheat you out of gains?

GOOD QUESTION

• Aragon AA. New study says the sweetener sucralose is toxic and damages DNA. Is this true?    

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July 2023

EDITOR’S CUT

• Aragon AA. How can the diet be programmed to maximize testosterone production? Part 2, the macros: protein, carbohydrate, and fat.

BREAKING RESEARCH

• Chekima K, et al. Low glycaemic index or low glycaemic load diets for people with overweight or obesity. Cochrane Database Syst Rev. 2023 Jun 22;6(6):CD005105. [PubMed]

RECENT RESEARCH

• Teixeira FJ, et al. A novel plant-based protein has similar effects compared to whey protein on body composition, strength, power, and aerobic performance in professional and semi-professional futsal players. Front Nutr. 2022 Jul 19;9:934438. [PubMed]

CLASSIC RESEARCH

• Levine JA, et al. Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science. 1999 Jan 8;283(5399):212-4. [PubMed]

IN THE TRENCHES

• Hartley S. Sensory specific satiety and its utilization for weight management.

GOOD QUESTION

• Pansini L. Is ghee all it’s cracked up to be?    

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August 2023

EDITOR’S CUT

• Bell C. Why we do what we do: The art & science of motivation.

BREAKING RESEARCH

• Bagheri R, et al. Effects of 16 weeks of two different high-protein diets with either resistance or concurrent training on body composition, muscular strength and performance, and markers of liver and kidney function in resistance-trained males. J Int Soc Sports Nutr. 2023 Dec;20(1):2236053. [PubMed]

RECENT RESEARCH

• Ratliff KM, et al. Metabolic impact of feeding prior to a 60-min bout of moderate-intensity exercise in females in a fasted state. Front Sports Act Living. 2023 Jan 16;4:1070477. [PubMed]

LESS RECENT GEM

• Hollings M, et al. The effect of progressive resistance training on aerobic fitness and strength in adults with coronary heart disease: A systematic review and meta-analysis of randomised controlled trials. Eur J Prev Cardiol. 2017 Aug;24(12):1242-1259. [PubMed]

IN THE TRENCHES

• Ashman J. The Law of Four: attaining dietary sustainability with simplicity.

GOOD QUESTION

• Aragon AA. Nutrient timing revisited: Where is the post-exercise anabolic window 10 years later?    

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September 2023

EDITOR’S CUT

• Aragon AA. Continuous glucose monitoring: who it can help, and who it can harm.

BREAKING RESEARCH

• Kviatkovsky SA, et al. Collagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults. J Int Soc Sports Nutr. 2023 Dec;20(1):2243252. [PubMed]

RECENT RESEARCH

• Movahedian M, et al. Assessing the impact of non-nutritive sweeteners on anthropometric indices and leptin levels in adults: A GRADE-assessed systematic review, meta-analysis, and meta-regression of randomized clinical trials. Crit Rev Food Sci Nutr. 2023 Jul 13:1-18. [PubMed]

LESS RECENT GEM

• Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015 Jan;70(1):57-62. [PubMed]

IN THE TRENCHES

• Aragon AA. Is the “hypertrophy range” of 6-12 repetitions still valid?

GOOD QUESTION

• Aragon AA. Should we be concerned about kidney stones due to the oxalate content of spinach & other high-oxalate foods?    

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October 2023

EDITOR’S CUT

• Aragon AA. Dr. Steven Gundry says that beans/legumes should be avoided because of their lectin content. Is there a scientific basis for this claim?

BREAKING RESEARCH

• Peters WM, et al. The effect of pre-exercise protein intake on substrate metabolism, energy expenditure, and energy intake: a dose–response study. J Int Soc Sports Nutr. 2023;20(1):2275006 [JISSN]
• Silverii GA, et al. Effectiveness of intermittent fasting for weight loss in individuals with obesity: A meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2023 Aug;33(8):1481-1489. [PubMed]

RECENT RESEARCH

• Liu X, et al. The effects of six weeks of fasted aerobic exercise on body shape and blood biochemical index in overweight and obese young adult males. J Exerc Sci Fit. 2023 Jan;21(1):95-103. [PubMed]

IN THE TRENCHES

• Aragon AA. My commentary on the ISSN’s position stand on essential amino acid supplementation.

GOOD QUESTION

• Aragon AA. How much of a caloric surplus optimizes muscle gain? Old wisdom versus new research.    

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November 2023

EDITOR’S CUT

• Angelidis S. A primer on sarcopenia with a focus on protein.

BREAKING RESEARCH

• Pinckaers PJM, et al. Higher muscle protein synthesis rates following ingestion of an omnivorous meal compared with an isocaloric and isonitrogenous vegan meal in healthy, older adults. J Nutr. 2023 Nov 14:S0022-3166(23)72723-5. [PubMed]
• Tassoni DS, et al. Gut microbiota and obesity: the chicken or the egg? Obesities. 2023; 3(4):296-321. [DOI] [MDPI]

CLASSIC RESEARCH

• Ludwig DS, et al. High glycemic index foods, overeating, and obesity. Pediatrics. 1999 Mar;103(3):E26. [PubMed]

IN THE TRENCHES

• Aragon AA. How sweet it is: Jordan Syatt on his continuous glucose monitor self-experiment.

GOOD QUESTION

• Aragon AA. The internet says that whey is not “real food,” it’s inferior to “real food” protein sources for building muscle, and it’s bad for your health. What does science say?    

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December 2023

EDITOR’S CUT

• Scheller C. An evidence-based primer on the multifaceted functions of cortisol.

BREAKING RESEARCH

• Mallinson JE, et al. Protein dose requirements to maximize skeletal muscle protein synthesis after repeated bouts of resistance exercise in young trained women. Scand J Med Sci Sports. 2023 Dec;33(12):2470-2481. [PubMed]

RECENT RESEARCH

• Wilkinson K, et al. Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review. Physiol Rep. 2023 Aug;11(15):e15775. [PubMed]
• Eglseer D, et al. Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023 May;14(3):516-538. [PubMed]

IN THE TRENCHES

• Nobles P. A weight loss coach’s first-hand account of using the weight loss drug Ozempic (Semaglutide).

GOOD QUESTION

• Aragon AA. Does the new Trommelen et al study overturn everything we believed about protein dosing & distribution for maximal anabolic effect?    

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January 2024

EDITOR’S CUT

• Scheller C. An evidence-based primer on the ins & outs of insulin.

BREAKING RESEARCH

• McIntosh MC, et al. The effects of a sugar-free amino acid-containing electrolyte beverage on 5-kilometer performance, blood electrolytes, and post-exercise cramping versus a conventional carbohydrate-electrolyte sports beverage and water. J Int Soc Sports Nutr. 2024 Dec;21(1):2296888. [PubMed]

RECENT RESEARCH

• Landry MJ, et al. Cardiometabolic effects of omnivorous vs vegan diets in identical twins: a randomized clinical trial. JAMA Netw Open. 2023 Nov 1;6(11):e2344457. [PubMed]
• Chávez-Guevara IA, et al. Exercise fat oxidation is positively associated with body fatness in men with obesity: defying the metabolic flexibility paradigm. Int J Environ Res Public Health. 2021 Jun 29;18(13):6945. [PubMed]

IN THE TRENCHES

• Krumm Z, Nagra M, Alo M. Expert roundtable: opinions on the Oreo cookies vs. statin drug case study.

GOOD QUESTION

• Aragon AA. What are considered healthy body fat percentages for men and women in the general population?    

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Febuary 2024

EDITOR’S CUT

• Aragon AA. A new study points to protein as an agent of atherosclerosis. Is this true?

BREAKING RESEARCH

• Vargas-Molina S, et al. The effect of the ketogenic diet on resistance training load management: a repeated-measures clinical trial in trained participants. J Int Soc Sports Nutr. 2024 Dec;21(1):2306308. [PubMed]

RECENT RESEARCH

• Ribeiro AS. Effects of resistance training on body recomposition, muscular strength, and phase angle in older women with different fat mass levels. Aging Clin Exp Res. 2023 Feb;35(2):303-310. [PubMed]
• Murphy C, et al. Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression.

  Scand J Med Sci Sports. 2022 Jan;32(1):125-137. [PubMed]

IN THE TRENCHES

• Interviewed by Aragon AA. Interview with Gregory Velazquez on his study involving the impact of intrinsic motivation coaching on sustained fat loss.

GOOD QUESTION

• Edgar M. Chronic pain: What is it, and how should we approach it?     

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March 2024

EDITOR’S CUT

• Scheller C. Let’s dive into the details of the thyroid.

BREAKING RESEARCH

• Lundberg TR, et al. The International Olympic Committee framework on fairness, inclusion and nondiscrimination on the basis of gender identity and sex variations does not protect fairness for female athletes. Scand J Med Sci Sports. 2024 Mar;34(3):e14581. [PubMed]
• Kruszewski M, et al. Effectiveness of high-fat and high-carbohydrate diets on body composition and maximal strength after 15 weeks of resistance training. Adv Med Sci. 2024 Feb 28:S1896-1126(24)00012-9. [PubMed]

RECENT RESEARCH

• Poon ET, et al. Effects of intermittent dieting with break periods on body composition and metabolic adaptation: a systematic review and meta-analysis. Nutr Rev. 2024 Jan 8:nuad168. [PubMed]

IN THE TRENCHES

• Interviewed by Aragon AA. Dr. Anna Borek on the widespread misconceptions about ultra-processed foods.

GOOD QUESTION

• Aragon AA. Do high protein intakes harm the kidneys?     

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April 2024

EDITOR’S CUT

• Aragon AA, Bacon A. Claiming that protein intake at 1.6 g/kg is the limit of effectiveness ignores context (and evidence).

BREAKING RESEARCH

• Aussieker T, et al. Coingestion of collagen with whey protein prevents postexercise decline in plasma glycine availability in recreationally active men. Int J Sport Nutr Exerc Metab. 2024 Apr 10:1-10. [PubMed]
• Turner AN. What Is evidence-based practice in strength and conditioning? Strength and Conditioning Journal, April 2, 2024. | DOI: 10.1519/SSC.0000000000000840. [SCJ]
• van der Heijden I, et al. Plant protein blend ingestion stimulates post-exercise myofibrillar protein synthesis rates equivalently to whey in resistance-trained adults. Med Sci Sports Exerc. 2024 Mar 25. doi: 10.1249/MSS.0000000000003432. [PubMed]

IN THE TRENCHES

• Aragon AA. How much metabolic adaptation (adaptive thermoreduction) can be expected with weight loss?

GOOD QUESTION

• Aragon AA. Media headlines say that sugar is more addictive than cocaine. What does science say?

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__________________________________________________

May 2024

EDITOR’S CUT

• Aragon AA, Coles K. The impact of menopause on body fat.
• Scheller C. A deep dive into glucagon-like peptide-1 (GLP-1)

BREAKING RESEARCH

• Antonio J, et al. Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2024 Dec;21(1):2323919. [PubMed]
• Sanchez AD,, et al. A randomized trial of healthy weight gain in athletic individuals. Med Sci Sports Exerc. 2024 Mar 25. doi: 10.1249/MSS.0000000000003427. [PubMed]
• Fordham TN, et al. Metabolic effects of an essential amino acid supplement in adolescents with PCOS and obesity. Obesity (Silver Spring). 2024 Apr;32(4):678-690. [PubMed]

GOOD QUESTION

• Aragon AA. Can probiotic supplements help with weight loss?

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June 2024

EDITOR’S CUT

• Aragon AA, Nicola L. An evidence-based look at the viral claim that blending fruit is a bad idea.

BREAKING RESEARCH

• Maruthur NM, et al. Effect of isocaloric, time-restricted eating on body weight in adults with obesity: a randomized controlled trial. Ann Intern Med. 2024 May;177(5):549-558. [PubMed]

RECENT RESEARCH

• Park S, et al. Anabolic response to essential amino acid plus whey protein composition is greater than whey protein alone in young healthy adults. J Int Soc Sports Nutr. 2020 Feb 10;17(1):9. [PubMed]

LESS RECENT GEM

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

IN THE TRENCHES

• Quiroga V (Coach Valentin). The Origins of Science

GOOD QUESTION

• Aragon AA. I’ve always read that moderate wine intake is healthy. Now I’m hearing that alcohol is “poison” at any dose. What’s the deal?

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July 2024

EDITOR’S CUT

• Scheller C. The fascinating physiology of appetite regulation.

BREAKING RESEARCH

• Beaudry KM, et al. Greater glycemic control following low-load, high-repetition resistance exercise compared with moderate-intensity continuous exercise in males and females: a randomized control trial. Appl Physiol Nutr Metab. 2024 Jul 1;49(7):943-955. [PubMed]
• Guo L, et al. Intermittent fasting meal replacement diet and glycemic control for adults with diabetes: the EARLY randomized clinical trial. JAMA Netw Open. 2024 Jun 3;7(6):e2416786.  [PubMed]

RECENT RESEARCH

• Lak M, et al. Timing matters? The effects of two different timing of high protein diets on body composition, muscular performance, and biochemical markers in resistance-trained males. Front Nutr. 2024 May 23;11:1397090. [PubMed]

GOOD QUESTION

• Interviewed by Aragon AA. Mohammadyasin Lak on the latest study in the post-exercise anabolic window saga.
• Interviewed by Aragon AA. Behind the paper with Holly Baxter: The finer points of the research on lengthened partials & muscle hypertrophy.

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August 2024

EDITOR’S CUT

• Lak M. More stretch, more gains? A closer look at breaking research on training muscles in lengthened positions.

BREAKING RESEARCH

• Hengist A, et al. Ketogenic diet but not free-sugar restriction alters glucose tolerance, lipid metabolism, peripheral tissue phenotype, and gut microbiome: RCT. Cell Reports Medicine. Aug 05, 2024. DOI: https://doi.org/10.1016/j.xcrm.2024.101667

RECENT RESEARCH

• Davis ME, et al. Comparison of time-matched aerobic, resistance or combined exercise training in women living with obesity: The EXOFFIT study. Obes Sci Pract. 2024 Apr 2;10(2):e749. [PubMed]
• Choy KYC, et al. The effects of the ketogenic diet for the management of type 2 diabetes mellitus: A systematic review and meta-analysis of recent studies. Diabetes Metab Syndr. 2023 Dec;17(12):102905 [PubMed]

IN THE TRENCHES

• Pansini L. Vitamin C: potential applications for ergogenic & aesthetic goals. 

GOOD QUESTION

• Aragon AA. What would you say are the 3 most common (& crucial) mistakes made by dieters?

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__________________________________________________

September 2024

EDITOR’S CUT

• Lak M. Fasted cardio & body composition: Does more fat oxidation mean more fat loss?

RECENT RESEARCH

• Sheffield S, et al. Nutritional importance of animal-sourced foods in a healthy diet. Front Nutr. 2024 Jul 25;11:1424912. [PubMed]
• Davies RW, et al. Characterisation of the muscle protein synthetic response to resistance exercise in healthy adults: a systematic review and exploratory meta-analysis. Transl Sports Med. 2024 Apr 30;2024:3184356. [PubMed]
• Capodici A, et al. Cardiovascular health and cancer risk associated with plant based diets: An umbrella review. PLoS One. 2024 May 15;19(5):e0300711.[PubMed]

IN THE TRENCHES

• Bacon A. You aren’t training hard enough (and how to fix it). 

GOOD QUESTION

• Interviewed by Aragon AA. Knowledge nukes by Dr. Chelsea Shore: Addiction, natural recovery, and moderation versus abstinence from alcohol.

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October 2024

EDITOR’S CUT

• Lak M. The science & practice of time-efficient resistance training: how to maximize results in minimal time.

BREAKING RESEARCH

• Isenmann E, et al. The influence of a vegan diet on body composition, performance and the menstrual cycle in young, recreationally trained women– a 12-week controlled trial. JISSN, 2024;21(1). [JISSN]

RECENT RESEARCH

• Kouw IWK, et al. Short-term intermittent fasting and energy restriction do not impair rates of muscle protein synthesis: A randomised, controlled dietary intervention. Clin Nutr. 2024 Sep 26;43(11):174-184. [PubMed]

LESS RECENT GEM

• Grgic J, et al. Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses. Br J Sports Med. 2020 Jun;54(11):681-688. [PubMed] 

IN THE TRENCHES

• Miller RS. Sciencing the heck out of the pecs: an evidence-based approach to maximal chest development. 

GOOD QUESTION

• Aragon AA. Does the Minnesota Coronary Experiment provide strong support for seed oil scaremongering?

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November 2024

EDITOR’S CUT

• Es-Haq Y. The psychology of weight loss: the missing piece of behavior change.
• Lak M. The hormone hypothesis debunked: evidence-based insights into hypertrophy.

BREAKING RESEARCH

• Kassiano W, et al. Muscle hypertrophy and strength adaptations to systematically varying resistance exercises. Res Q Exerc Sport. 2024 Oct 10:1-11. [PubMed]

RECENT RESEARCH

• Ötüken Köroğlu Y, Öztürk M. Meal frequency does not affect weight loss in overweight/obese women but affects the body composition: a randomized controlled trial. J Am Nutr Assoc. 2024 Aug;43(6):489-497. [PubMed]
• Brooker PG, et al. The efficacy of morning versus evening exercise for weight loss: A randomized controlled trial. Obesity (Silver Spring). 2023 Jan;31(1):83-95.  [PubMed]

GOOD QUESTION

• Aragon AA, Bacon A. Body composition changes during the menopause transition: What can we learn from the SWAN study and related literature?

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