AARG Index

January 2008
EDITORS CUT
Aragon AA. Nutrient Timing, Part 1: Fat. [AARR]

NUTRITION & EXERCISE
Smeets AJ, Westerterp-Plantenga. Acute effects on metabolism and appetite profile of one
meal difference in the lower range of meal frequency. Br J Nutr. 2007 Dec 6:1-6. [Medline]
Strasser B, et al. Fat loss depends on energy deficit only, independently of the method for
weight loss. Ann Nutr Metab. 2007;51(5):428-32. [Medline]
Carlson O, et al. Impact of reduced meal frequency without caloric restriction on glucose
regulation in healthy, normal-weight middle-aged men and women. Metabolism. 2007
Dec;56(12):1729-34.[Medline]
Stephens BR, et al. Effect of timing of energy and carbohydrate replacement on postexercise insulin action. Appl Physiol Nutr Metab. 2007 Dec;32(6):1139-47. [Medline]
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 postexercise muscle protein synthesis. Am J Physiol Endocrinol Metab. 2007 Sep;293(3):E83342. [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 21st century (my critique of the article).
[AARR]
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February 2008
EDITORS CUT
Aragon AA. Nutrient timing, part 2: pre- & during-exercise carbohydrate & protein. [AARR]
Green MS, et al. Carbohydrate-Protein Drinks Do Not Enhance Recovery From ExerciseInduced 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): 3951 [APNM]
SUPPLEMENTATION
Herda TJ, et al. Effects of a supplement designed to increase ATP levels on muscle strength,
power output, and endurance. J Int Soc Sports Nutr. 2008 Jan 29;5(3) [JISSN]
Kawashima H, et al. One-year ad libitum consumption of diacylglycerol oil as part of a

regular diet results in modest weight loss in comparison with consumption of a
triacylglycerol control oil in overweight Japanese subjects. J Am Diet Assoc. 2008
Jan;108(1):57-66. [Medline]
LESS RECENT GEMS
Kern M, et al. Metabolic and performance effects of raisins versus sports gel as pre-exercise
feedings in cyclists. J Strength Cond Res. 2007 Nov 1;21(4):1204-1207. [Medline]
Das SK, et al. Long-term effects of 2 energy-restricted diets differing in glycemic load on
dietary adherence, body composition, and metabolism in CALERIE: a 1-y randomized
controlled trial. Am J Clin Nutr. 2007 Apr;85(4):1023-30. [Medline]
IN THE LAY PRESS
Master Amino Acid Pattern (MAP) provides a sure way to rebuild energy fitness life!
(Part 1 of 2) [AARR]
________________________________________________________________
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March 2008
EDITORS CUT
Aragon AA. Nutrient Timing, Part 3: Postxercise Carbohydrate & Protein. [AARR]
Seip RL, et al. Physiogenomic comparison of human fat loss in response to diets restrictive
of carbohydrate or fat. Nutr Metab (Lond). 2008 Feb 6;5(1):4. [Medline]
Stiegler P, et al. Moderate exercise, postprandial energy expenditure, and substrate use in
varying meals in lean and obese men. Int J Sport Nutr Exerc Metab. 2008 Feb;18(1):66-78.
[Medline]
SUPPLEMENTATION
White JP, et al. Effect of carbohydrate-protein supplement timing on acute exercise-induced

muscle damage. J Int Soc Sports Nutr. 2008 Feb 19;5(1):5. [Medline]
Jager R, et al. The effects of creatine pyruvate and creatine citrate on performance during
high intensity exercise. J Int Soc Sports Nutr. 2008 Feb 13;5(1):4.[Medline]
LESS RECENT GEM
Mourier A, et al. Combined effects of caloric restriction and branched-chain amino acid
supplementation on body composition and exercise performance in elite wrestlers. Int J
Sports Med. 1997 Jan;18(1):47-55. [Medline]
IN THE LAY PRESS
Master Amino Acid Pattern (MAP) provides a sure way to rebuild energy fitness life!
(Part 2 of 2) [AARR]
________________________________________________________________
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April 2008
EDITORS CUT
Aragon AA. Strength training vs. endurance training: macro-effects on body composition.
[AARR]
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):126774. [Medline]
IN THE LAY PRESS
Aragon AA. My philosophy on career success. [AARR]

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May 2008
EDITORS CUT
Aragon AA. Berried in hope: a scientific look at antioxidants and the implications of exotic
fruit juice marketing. [AARR]
Beelen M, et al. Protein coingestion stimulates muscle protein synthesis during resistancetype exercise. Am J Physiol Endocrinol Metab. 2008 Jul;295(1):E70-7. [Medline]
Sillanp E, et al. Body composition and fitness during strength and/or endurance training
in older men. Med Sci Sports Exerc. 2008 May;40(5):950-8. [Medline]
SUPPLEMENTATION
Lockwood CM, et al. Minimal nutrition intervention with high-protein/low-carbohydrate

and low-fat, nutrient-dense food supplement improves body composition and exercise
benefits in overweight adults: A randomized controlled trial. Nutr Metab (Lond). 2008 Apr
21;5:11. [Medline]
Hoffman JR, et al. Effect of a pre-exercise energy supplement on the acute hormonal
response to resistance exercise. J Strength Cond Res. 2008 May;22(3):874-82. [Medline]
LESS RECENT GEMS
Hornyak M, et al. Magnesium therapy for periodic leg movements-related insomnia and
restless legs syndrome: an open pilot study. Sleep. 1998 Aug 1;21(5):501-5. [Medline]
Johnston CS, et al. Ketogenic low-carbohydrate diets have no metabolic advantage over
nonketogenic low-carbohydrate diets. Am J Clin Nutr. 2006 May;83(5):1055-61. [Medline]
IN THE LAY PRESS Aragon AA. Split decisions: meat-heads unite!
[AARR]___________________________________________________________
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June 2008
EDITORS CUT
Aragon AA. Whats the deal with egg consumption and cardiovascular disease? [AARR]
Arciero PJ, et al. Moderate protein intake improves total and regional body composition and
insulin sensitivity in overweight adults. Metabolism. 2008 Jun;57(6):757-65. [Medline]
Alemany JA, et al. Effects of dietary protein content on IGF-I, testosterone, and body
composition during eight days severe energy deficit and arduous physical activity. J Appl
Physiol. 2008 May 1. [Epub ahead of print] [Medline]
Chen YJ, et al. Effect of preexercise meals with different glycemic indices and loads on
metabolic responses and endurance running. IJSNEM. 2008:(18):281-300. [IJSNEM]
SUPPLEMENTATION
Pedersen DJ, et al. High rates of muscle glycogen resynthesis after exhaustive exercise when
carbohydrate is co-ingested with caffeine. J Appl Physiol. 2008 May 8. [Epub ahead of
print] [Medline]
LESS RECENT GEM
Bryner RW, et al. Effects of resistance vs. aerobic training combined with an 800 calorie
liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999
Apr;18(2):115-21. [Medline]
IN THE LAY PRESS: PHYSIQUE COACHES
The wisdom of pro bodybuilder Lane Norton (interviewed by Alan Aragon). [AARR]
The wisdom of pro figure competitor Pauline Nordin (interviewed by Alan Aragon). [AARR]
________________________________________________________________
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July 2008
EDITORS CUT
Aragon AA. Creatine has made its mark, and beta-alanine is scratching for a piece of the
action. [AARR]
Fujita S, et al. Essential amino acid and carbohydrate ingestion prior to resistance exercise
does not enhance post-exercise muscle protein synthesis. J Appl Physiol. 2008 Jun 5. [Epub
ahead of print] [Medline]
Davy BM, et al. Water consumption reduces energy intake at a breakfast meal in obese older
adults. J Am Diet Assoc. 2008 Jul;108(7):1236-9. [Medline]
SUPPLEMENTATION
Keogh JB, Clifton P. The effect of meal replacements high in glycomacropeptide on weight
loss and markers of cardiovascular disease risk. Am J Clin Nutr. 2008 Jun;87(6):1602-5.
[Medline]
Malaguti M, et al. High-protein-PUFA supplementation, red blood cell membranes, and

plasma antioxidant activity in volleyball athletes. Int J Sport Nutr Exerc Metab. 2008
Jun;18(3):301-12. [Medline]
LESS RECENT GEMS
Oben JE, et al. The use of a Cissus quadrangularis/Irvingia gabonensis combination in the
management of weight loss: a double-blind placebo-controlled study. Lipids Health Dis.
2008 Mar 31;7:12. [Medline]
Stephens FB, et al. Post-exercise ingestion of a unique, high molecular weight glucose
polymer solution improves performance during a subsequent bout of cycling exercise. J
Sports Sci. 2008 Jan 15;26(2):149-54. [Medline]
IN THE LAY PRESS
Shugart C. Touch it. June 2008. [T-Nation] [My critique of the article] [AARR]
________________________________________________________________
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August 2008
EDITORS CUT
Aragon AA. High-fructose calories are still calories. [AARR]

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

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
LESS RECENT GEM
Azevedo JL, et al. Lactate, fructose and glucose oxidation profiles in sports drinks and the
effect on exercise performance. PLoS ONE. 2007 Sep 26;2(9):e927. [Medline]
ALMOST IN THE LAY PRESS
Aragon AA. Reflective re-cap: 7 new things I learned since January. [AARR]
________________________________________________________________
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September 2008
EDITORS CUT
Aragon AA. Is there an optimal repetition range for muscle hypertrophy? [AARR]
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]
Barcel-Coblijn G, et al. Flaxseed oil and fish-oil capsule consumption alters human red
blood cell n-3 fatty acid composition: a multiple-dosing trial comparing 2 sources of n-3
fatty acid. Am J Clin Nutr. 2008 Sep;88(3):801-9. [Medline]
LESS RECENT GEM
Elliot TA, et al. Milk ingestion stimulates net muscle protein synthesis following resistance
exercise. Med Sci Sports Exerc. 2006 Apr;38(4):667-74. [Medline]
IN THE LAY PRESS
Aragon AA. Hidden blessings Part 1: What do Alwyn Cosgrove, Lyle McDonald, and gay
porn have in common? [AARR]
________________________________________________________________
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October 2008
EDITORS CUT
Aragon AA. So much ado about insulin hindering fat loss, so little evidence. [AARR]
THE WISDOM OF
Olympic speedskater Maria Garcia drops some insight for the hopefuls (interviewed by Alan
Aragon). [AARR]
Kerksick C, et al. International society of sports nutrition position stand: nutrient timing. J
Int Soc Sports Nutr. 2008 Oct 3;5(1):17. [Medline]
Rosenbaum M, et al.Long-term persistence of adaptive thermogenesis in subjects who have

maintained a reduced body weight. Am J Clin Nutr. 2008 Oct;88(4):906-12. [AJCN]
SUPPLEMENTATION
Glaister M, et al. Caffeine supplementation and multiple sprint running performance. Med
Sci Sports Exerc. 2008 Oct;40(10):1835-40. [Medline]
Wallis GA, et al. Postexercise Muscle Glycogen Synthesis with Combined Glucose and
Fructose Ingestion. Med Sci Sports Exerc. 2008 Oct;40(10):1789-94. [Medline]
LESS RECENT GEM
Oben J, et al. An open label study to determine the effects of an oral proteolytic enzyme
system on whey protein concentrate metabolism in healthy males. J Int Soc Sports Nutr.
2008 Jul 24;5:10. [Medline]
IN THE LAY PRESS
Aragon AA. Hidden blessings Part 2: What do Alwyn Cosgrove, Lyle McDonald, and gay
porn have in common? [AARR]
________________________________________________________________
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November 2008
EDITORS CUT
Aragon AA. Culking, part 1: great expectations. [AARR]

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

elderly (55-92 Years): a double-blind randomized study. J Int Soc Sports Nutr. 2008 Nov
7;5(1):21. [Medline]
PHARMACOLOGY
Astrup A, et al. Effect of tesofensine on bodyweight loss, body composition, and quality of
life in obese patients: a randomised, double-blind, placebo-controlled trial. The Lancet.
2008 Oct 22 [Epub ahead of print] [Medline]
LESS RECENT GEM
Golay A, et al. Similar weight loss with low-energy food combining or balanced diets. Int J
Obes Relat Metab Disord. 2000 Apr;24(4):492-6. [Medline]
IN THE LAY PRESS
Aragon AA. Milk-bashing: a sport for the ignorant. [AARR]

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December 2008
EDITORS CUT
Aragon AA. An objective comparison of chocolate milk and Surge Recovery. [AARR]
Howarth KR, et al. Co-ingestion of protein with carbohydrate during recovery from
endurance exercise stimulates skeletal muscle protein synthesis in humans. J Appl Physiol.
2008 Nov 26. [Epub ahead of print] [Medline]
Buresh R, et al. The effect of resistive exercise rest interval on hormonal response, strength,
and hypertrophy with training. J Strength Cond Res. 2008 Dec 9. [Medline]
SUPPLEMENTATION
Hulston CJ, Jeukendrup AE. Substrate Metabolism and Exercise Performance with Caffeine
and Carbohydrate Intake. Med Sci Sports Exerc. 2008 Dec;40(12):2096-104. [Medline]
Jitomir J, et al. The acute effects of the thermogenic supplement Meltdown on energy
expenditure, fat oxidation, and hemodynamic responses in young, healthy males. J Int Soc
Sports Nutr. 2008 Dec 16;5(1):23. [Medline]
LESS RECENT GEM
Golay A, et al. Green tea extract only affects markers of oxidative status postprandially:
lasting antioxidant effect of flavonoid-free diet. Int J Obes Relat Metab Disord. 2000
Apr;24(4):492-6. [Medline]
IN THE LAY PRESS
Aragon AA, Hale J. Is organic food healthier than conventional food? [AARR]
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January 2009
EDITORS CUT
Aragon AA. Culking part 2: macronutrient manipulation. [AARR]

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

Supplementation. Med Sci Sports Exerc. 2009 Jan;41(1):155-63. [Medline]
Hoffman JR, et al. Examination of a pre-exercise, high energy supplement on exercise

performance. J Int Soc Sports Nutr. 2009 Jan 6;6:2. [Medline]
LESS RECENT GEM
Keim NL, et al. Weight loss is greater with consumption of large morning meals and fat-free
mass is preserved with large evening meals in women on a controlled weight reduction
regimen. J Nutr. 1997 Jan;127(1):75-82. [Medline]
IN THE LAY PRESS
Howard M. Deconstructing CrossFit. [AARR]

ERRATA
Corrections made in past issues.

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February 2009
EDITORS CUT
Aragon AA. Orthorexia nervosa: the perfect eating disorder for health nuts? [AARR]
THE WISDOM OF
Interview with Dr. Larry Plotkin, Team Chiropractor for the University of Maryland, College
Park. [AARR]
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
Sacks FM, et al. Comparison of Weight-Loss Diets with Different Compositions of Fat,
Protein, and Carbohydrates. N Engl J Med. 2009 Feb 26;360(9): 859-73. [NEJM]
SUPPLEMENTATION
Spillane M, et al. The effects of creatine ethyl ester supplementation combined with heavy
resistance training on body composition, muscle performance, and serum and muscle
creatine levels. J Int Soc Sports Nutr. 2009 Feb 19;6(1):6. [Epub ahead of print] [Medline]
Hursel R, et al., et al. Green tea catechin plus caffeine supplementation to a high-protein
diet has no additional effect on body weight maintenance after weight loss. Am J Clin Nutr.
2009 Mar;89(3):822-30. [Medline]
LESS RECENT GEM
Arnal MA, et al. Protein feeding pattern does not affect protein retention in young women. J
Nutr. 2000 Jul;130(7):1700-4. [Medline]
IN THE LAY PRESS
Aragon AA. The art of war: a guide to online debating. [AARR]
ERRATUM
Correction in August 2008.

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March 2009
EDITORS CUT
Aragon AA. Training to failure. [AARR]

THE WISDOM OF
Interview with Ronnie Coleman, 8-time Mr. Olympia (yeah buddy). [AARR]
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 lArginine. Med Sci Sports Exerc. 2009 Apr;41(4):773-9. [Medline]
LESS RECENT GEM
Cornier MA, et al. Insulin sensitivity determines the effectiveness of dietary macronutrient
composition on weight loss in obese women. Obes Res. 2005 Apr;13(4):703-9. [Medline]
IN THE LAY PRESS
Zielonka R. The 80/20 Physique. [AARR]

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April 2009
EDITORS CUT
Aragon AA. Artificial sweetener use: current controversies. [AARR]

Stanhope KL, et al. Consuming fructose-sweetened, not glucose-sweetened, beverages

increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese
humans. J Clin Invest. 2009 Apr 20. [Epub ahead of print] [JCI]
Rowe, et al. Funding food science and nutrition research: financial conflicts and scientific
integrity. Am J Clin Nutr. 2009 May;89(5):1285-91. [Medline]
SUPPLEMENTATION
Van Thienen R, et al. Beta-alanine improves sprint performance in endurance cycling. Med
Sci Sports Exerc. 2009 Apr;41(4):898-903. [Medline]
Jacobs PL, et al. Glycine propionyl-L-carnitine produces enhanced anaerobic work capacity
with reduced lactate accumulation in resistance trained males. J Int Soc Sports Nutr. 2009
Apr 2;6(1):9. [Epub ahead of print] [Medline]
LESS RECENT GEM
Beedie CJ, et al. Positive and negative placebo effects resulting from the deceptive
administration of an ergogenic aid. Int J Sport Nutr Exerc Metab. 2007 Jun;17(3):259-69.,
et al. J Nutr. 2000 Jul;130(7):1700-4. [Medline]
IN THE LAY PRESS
Aragon AA. My favorite fitness fads, part 1. [AARR]

ERRATUM
Correction & update in March 2008.

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May 2009
EDITORS CUT
Aragon AA. Taubes versus science. [AARR]

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. [AARR]
ERRATA
Updates in November & January 2008

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June 2009
EDITORS CUT
Aragon AA. Desperately seeking a metabolic advantage. [AARR]

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]
L KA, et al. Fructose overconsumption causes dyslipidemia and ectopic lipid deposition in
healthy subjects with and without a family history of type 2 diabetes. Am J Clin Nutr. 2009
Jun;89(6):1760-5. [Medline]
SUPPLEMENTATION
Nieman DC, et al. Effects of Quercetin and EGCG on Mitochondrial Biogenesis and
Immunity. Med Sci Sports Exerc. 2009 Jul;41(7):1467-75. [Medline]
Parnell JA, Reimer RA. Weight loss during oligofructose supplementation is associated with
decreased ghrelin and increased peptide YY in overweight and obese adults. Am J Clin Nutr.
2009 Jun;89(6):1751-9. Epub 2009 Apr 22. [Medline]
LESS RECENT GEM
Farshchi HR, et al. Beneficial metabolic effects of regular meal frequency on dietary
thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. Am J
Clin Nutr. 2005 Jan;81(1):16-24. [Medline]
IN THE LAY PRESS
Getting a little too excited about workout nutrition. [AARR]

FAST FOOD
Aragon AA. Some quick alternatives. [AARR]

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July 2009
EDITORS CUT
Aragon AA. Empty calories: sweet revenge? [AARR]

Bahadori B, et al. A mini-fast with exercise protocol for fat loss. Med Hypotheses. 2009
Jul 2. [Epub ahead of print]. [Medline]
Brochu M, et al. Resistance training does not contribute to improve the metabolic profile
after a 6-month weight loss program in overweight and obese postmenopausal women. J
Clin Endocrinol Metab. 2009 Jun 30. [Epub ahead of print] [Medline]
SUPPLEMENTATION
Tang JE, et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed
muscle protein synthesis at rest and following resistance exercise in young men. J Appl
Physiol. 2009 Jul 9. [Epub ahead of print] [Medline]
Walter AA, et al. Acute effects of a thermogenic nutritional supplement on cycling time to
exhaustion and muscular strength in college-aged men. J Int Soc Sports Nutr. 2009 Jul
13;6:15 [Medline]
LESS RECENT GEM
Burk A, et al. Time-divided ingestion pattern of casein-based protein supplement stimulates

an increase in fat-free body mass during resistance training in young untrained men. Nutr
Res. 2009 Jun;29(6):405-13. [Medline]
IN THE LAY PRESS
Aragon AA. Supplement marketing, on steroids. [AARR]

ERRATUM
Correction in January, 2009.

________________________________________________________________
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August 2009
EDITORS CUT
Aragon AA. Towards an evidence-based fitness industry. [AARR]

GUEST PAPER DISSECTION
Nemet et al. Effect of local cold-pack application on systemic anabolic and inflammatory
response to sprint-interval training: a prospective comparative trial. Eur J Appl Physiol.
2009 Aug 4. [Epub ahead of print] [Medline]
Krieger JW. Single Versus Multiple Sets of Resistance Exercise: A Meta-Regression [plus
author Q&A]. J Strength Cond Res. 2009 Aug 10. [Epub ahead of print] [Medline]
Symons TB, et al. A moderate serving of high-quality protein maximally stimulates skeletal
muscle protein synthesis in young and elderly subjects. J Am Diet Assoc. 2009
Sep;109(9):1582-6. [Medline]
SUPPLEMENTATION
Deglaire A, et al. Hydrolyzed dietary casein as compared with the intact protein reduces
postprandial peripheral, but not whole-body, uptake of nitrogen in humans. Am J Clin Nutr.
2009 Aug 19. [Epub ahead of print] [Medline]
LESS RECENT GEM
Sands AL, et al. Consumption of the slow-digesting waxy maize starch leads to blunted
plasma glucose and insulin response but does not influence energy expenditure or appetite
in humans. Nutr Res. 2009 Jun;29(6):383-90. [Medline]
IN THE LAY PRESS
Aragon AA. Physique transformation through hell & high water with Adam Bornstein.
[AARR]
PARTING WISDOM
Lawson R. Goal Setting 101. [AARR]

________________________________________________________________
_________
September 2009
EDITORS CUT
Krieger JW. H.I.T. or miss? A critical review of Carpinelli and Ottos critical reviews.
[AARR]
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 its good enough for Lance: a look at the claims and facts behind FRS. [AARR]
ERRATUM & UPDATE
Correction in March 2008, update in September 2008.

________________________________________________________________
_________
October 2009
EDITORS CUT
Aragon AA. Adaptive thermogenesis, A.K.A. starvation mode: the downfall of dieting?
[AARR]
Varady KA, et al. Short-term modified alternate-day fasting: a novel dietary strategy for
weight loss and cardioprotection in obese adults. Am J Clin Nutr. 2009 Nov;90(5):1138-43.
[Medline]
Soeters MR, et al. Intermittent fasting does not affect whole-body glucose, lipid, or protein
metabolism. Am J Clin Nutr. 2009 Nov;90(5):1244-51. [Medline]
Swinburn B, et al. Increased food energy supply is more than sufficient to explain the US
epidemic of obesity.Am J Clin Nutr. 2009 Oct 14. [Epub ahead of print] [Medline]
SUPPLEMENTATION
Buford TW, et al. Protease supplementation improves muscle function after eccentric
exercise. Med Sci Sports Exerc. 2009 Sep 2. [Epub ahead of print] [Medline]
LESS RECENT GEM
Buckley JD, et al. Supplementation with a whey protein hydrolysate enhances recovery of
muscle force-generating capacity following eccentric exercise. J Sci Med Sport. 2008 Sep 1.
[Epub ahead of print] [Medline]
IN THE LAY PRESS: SPECIAL INVESTIGATION
Mochrie C, Capulet I. The questionable research practices of Dr. Jerrold Petrofsky. [AARR]
ELEVATING THE GAME
Hale J. Vertical Jump FAQ. [AARR]

________________________________________________________________
_________
November 2009
EDITORS CUT
Aragon AA. ANACONDA. [AARR]

Cermak NM, et al. Muscle metabolism during exercise with carbohydrate or proteincarbohydrate ingestion. Am Med Sci Sports Exerc. 2009 Dec;41(12):2158-64. [Medline]
King NA, et al. When energy balance is maintained, exercise does not induce negative fat
balance in lean sedentary, obese sedentary, or lean endurance-trained individuals. Am J
Clin Nutr. 2009 Oct;90(4):921-7. [Medline]
Cameron JD, et al. Increased meal frequency does not promote greater weight loss in
subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br J Nutr.
2009 Nov 30:1-4. [Epub ahead of print] [Medline]
SUPPLEMENTATION
Deglaire A, et al. Vitamin D association with estradiol and progesterone in young women.
Am J Clin Nutr. 2009 Aug 19. [Epub ahead of print] [Medline] (Guest analysis by Cassandra
Forsythe).
Graef JL, et al. The effects of four weeks of creatine supplementation and high-intensity
interval training on cardiorespiratory fitness: a randomized controlled trial. J Int Soc Sports
Nutr. 2009 Nov 12;6:18. [Medline]
LESS RECENT GEM
Wilborn CD, et al. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on

Training Adaptations and Markers of Anabolism and Catabolism. J Int Soc Sports Nutr.
2004 Dec 31;1(2):12-20. [Medline]
IN THE LAY PRESS
Mochrie C, Capulet I. Checkin in with Jerrold. [AARR]
Aragon AA. Certified comedy, Crossfit style. [AARR]

________________________________________________________________
_________
December 2009
EDITORS CUT
Aragon AA. An objective look at the paleo diet. [AARR]

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 proteincarbohydrate

drink following resistance exercise in the fasted state Eur J Appl Physiol. 2009 Nov 18.
[Epub ahead of print] [Medline] (Guest analysis by Matthew Perryman)
IN THE LAY PRESS
Aragon AA. 20 things I learned in 2009 (random edition). [AARR]

________________________________________________________________
_________
January 2010
EDITORS CUT
Vachet T. Pelvic torsion or pelvic imbalance with a functional leg length discrepancy: a
sports performance perspective. [AARR]
Schick EE, et al. A comparison of muscle activation between a Smith machine and free
weight bench press. J Strength Cond Res. 2010 Jan 21. [Epub ahead of print] [Medline]
Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss
during weight loss in athletes. Med Sci Sports Exerc. 2010 Feb;42(2):326-37. [Medline]
SUPPLEMENTATION
Hoffman JR, et al. Examination of the efficacy of acute L-alanyl-L-glutamine ingestion

during hydration stress in endurance exercise. J Int Soc Sports Nutr. 2010 Feb 3;7:8.
[JISSN]
LESS RECENT GEMS
Koopman R, et al. Combined ingestion of protein and free leucine with carbohydrate
increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol
Endocrinol Metab. 2005 Apr;288(4):E645-53. [Medline]
Hoffman JR, et al. Effect of protein supplement timing on strength, power and body
compositional changes in experienced resistance trained men. Int J Sports Nutr Exerc
Metab. 2009;19:172-85. [IJSNEM]
IN THE LAY PRESS
Aragon AA. Overblowing the obesity epidemic? [AARR]

________________________________________________________________
_________
February 2010
EDITORS CUT
Aragon AA. Supplemental BCAA: limitations & applications. [AARR]

Hernandez TL, et al. Lack of suppression of circulating free fatty acids and
hypercholesterolemia during weight loss on a high-fat, low-carbohydrate diet. Am J Clin
Nutr. 2010 Jan 27. [Epub ahead of print] [Medline]
van der Heijden GJ, Sauer PJ, Sunehag AL. Twelve weeks of moderate aerobic exercise
without dietary intervention or weight loss does not affect 24-h energy expenditure in lean
and obese adolescents. Am J Clin Nutr. 2010 Mar;91(3):589-96. Epub 2010 Jan 27.
[Medline]
SUPPLEMENTATION
Smith AE, et al. The effects of a pre-workout supplement containing caffeine, creatine, and
amino acids during three weeks of high-intensity exercise on aerobic and anaerobic
performance. J Int Soc Sports Nutr. 2010 Feb 15;7(1):10. [Epub ahead of print] [JISSN]
McAnulty SR, et al. Effect of n-3 fatty acids and antioxidants on oxidative stress after
exercise. Med Sci Sports Exerc. 2010 Feb 13. [Epub ahead of print] [Medline]
LESS RECENT GEMS
Warren A, et al. Postexercise fat oxidation: effect of exercise duration, intensity, and
modality. Int J Sport Nutr Exerc Metab. 2009 Dec;19(6):607-23. [Medline]
Wien MA, et al. Almonds vs complex carbohydrates in a weight reduction program. Int J
Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. [Medline]
IN THE LAY PRESS
Aragon AA. Soy claims & controversies: what does science have to say? [AARR]
________________________________________________________________
_________
March 2010
EDITORS CUT
Aragon AA. Newsflash: rats are not humans. [AARR]

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.
Bray GA. Soft drink consumption and obesity: it is all about fructose. Curr Opin Lipidol.
2010 Feb;21(1):51-7. [Medline]
Stensvold D, et al. Strength training versus aerobic interval training to modify risk factors of
metabolic syndrome. J Appl Physiol. 2010 Jan 21. [Epub ahead of print] [Medline]
SUPPLEMENTATION
Sharp CP, Pearson DR. Amino acid supplements and recovery from high-intensity
resistance training. J Strength Cond Res. 2010 Mar 17. [Epub ahead of print] [Medline]
Bryars A, et al. The influence of a pre-exercise sports drink (PRX) on factors related to
maximal aerobic performance. J Int Soc Sports Nutr. 2010 Mar 11;7:12. [Medline]
LESS RECENT GEMS
Graham MR, et al. Counterfeiting in performance- and image-enhancing drugs. Drug Test
Anal. 2009 Mar;1(3):135-42. [Medline]
IN THE LAY PRESS
Aragon AA. Progenex: whey over the line? [AARR]

________________________________________________________________
_________
April 2010
EDITORS CUT
Aragon AA. Scientific American butters up our fear of carbs & love for lard. [AARR]
Hulston CJ, et al. Training with low muscle glycogen enhances fat metabolism in welltrained 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 metaanalysis. J Strength Cond Res. 2010 Apr;24(4):1150-9. [Medline]
SUPPLEMENTATION
Prez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance

and relieves muscle soreness. J Strength Cond Res. 2010 Apr 7. [Epub ahead of print]
[Medline]
Bloomer RJ, et al. Comparison of pre-workout nitric oxide stimulating dietary supplements
on skeletal muscle oxygen saturation, blood nitrate/nitrite, lipid peroxidation, and upper
body exercise performance in resistance trained men. J Int Soc Sports Nutr. 2010 7:16
[Epub ahead of print] [JISSN]
LESS RECENT GEM
Kouri EM, et al. Fat-free mass index in users and nonusers of anabolic-androgenic steroids.
Clin J Sport Med. 1995 Oct;5(4):223-8. [Medline]
IN THE LAY PRESS
Aragon AA. Kelechi Opara: a case study of a competitor coming in too dialed for the
judges. [AARR]
________________________________________________________________
_________
May 2010
EDITORS CUT
Aragon AA. Is carbohydrate addiction based on science or fiction? [AARR]

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):593601. [Medline]
IN THE LAY PRESS
Aragon AA. Should I bulk or cut? That is the question. [AARR]

___________________________________________________________
________________
June 2010
EDITORS CUT
Aragon AA. Is postexercise carbohydrate counterproductive? [AARR]

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
SUPPLEMENTATION
Cinar V, et al. Effects of magnesium supplementation on testosterone levels of athletes and

sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2010 Mar 30. [Epub
ahead of print]. [Medline]
Dablo VJ, et al. Effect of gender on the metabolic impact of a commercially available
thermogenic drink. J Strength Cond Res. 2010 Jun;24(6):1633-42. [Medline]
LESS RECENT GEM
Volek JS, et al. Body composition and hormonal responses to a carbohydrate-restricted diet.
Metabolism. 2002 Jul;51(7):864-70. [Medline]
IN THE LAY PRESS
Deen JC. Trading neuroses for cheesecake and homebrew. [AARR]

________________________________________________________________
___________
July 2010
EDITORS CUT
Logic Does Not Apply Part 2: Breakfast (critique of the article). [AARR]
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
Lee EC, et al. Ergogenic effects of betaine supplementation on strength and power
performance. J Int Soc Sports Nutr. 2010 Jul 19;7(1):27. [Epub ahead of print] [Medline]
LESS RECENT GEM
Wansink B, Payne CR. Eating behavior and obesity at Chinese buffets. Obesity (Silver
Spring). 2008 Aug;16(8):1957-60. [Medline]
IN THE LAY PRESS
Aragon AA. Bytes of baloney. [AARR]

AUTHORS RESPOND
Quick responses from the authors of the autoregulatory training study in JSCR. [AARR]
________________________________________________________________
_________
August 2010
EDITORS CUT
Pumped up on the paleo diet (my critique of T-Nations Robb Wolf interview). [AARR]
Burd NA, et al. Low-load high volume resistance exercise stimulates muscle protein
synthesis more than high-load low volume resistance exercise in young men. Plos ONE.
2010;5(8):e12033 [PloS ONE]
Witard OC, et al. Effect of increased dietary protein on tolerance to intensified training.Med
Sci Sports Exerc. 2010 Aug [Published Ahead of Print] [MSSE]
SUPPLEMENTATION
Ferguson-Stegall L, et al. The effect of a low carbohydrate beverage with added protein on
cycling endurance performance in trained athletes.J Strength Cond Res. 2010 Aug
[Published Ahead of Print] [JSCR]
Snell PG, et al. Comparative effects of selected non-caffeinated rehydration sports drinks on
short-term performance following moderate dehydration. J Int Soc Sports Nutr. 2010 Aug
22;7(1):28. [Epub ahead of print] [Medline]
LESS RECENT GEM
Jenkins DJ, et al. The effect of a plant-based low-carbohydrate (Eco-Atkins) diet on body
weight and blood lipid concentrations in hyperlipidemic subjects. Arch Intern Med. 2009
Jun 8;169(11):1046-54. [Medline]
IN THE LAY PRESS
Aragon AA. Take your calcium, get a heart attack? [AARR]

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

________________________________________________________________
_________
September 2010
EDITORS CUT
Aragon AA. Playing devils advocate with vitamin D. [AARR]

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
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
LES RECENT GEM
Tsang TW, et al. Kung fu training improves physical fitness measures in overweight/obese
adolescents: the martial fitness study. J Obes. 2010;2010. pii: 672751. Epub 2010 Jun 7.
[Medline]
IN THE LAY PRESS
Aragon AA. Mark, marketing, & moolah. [AARR]

THE WISDOM OF
Aragon AA.Interview with world record-holding powerlifter Becky Rich. [AARR]

________________________________________________________________
_________
October 2010
EDITORS CUT
Trans fat hysteria: how much fear is warranted? [AARR]

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
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, PlaceboControlled Trial.Med Sci Sports Exerc. 2010 Sep 24. [Epub ahead of print] [Medline]
Poole C, et al. The effects of a commercially available botanical supplement on strength,

body composition, power output, and hormonal profiles in resistance-trained males. J Int
Soc Sports Nutr. 2010 Oct 27 [Epub ahead of print] [JISSN]
LESS RECENT GEM
Tremblay A, et al. Impact of exercise intensity on body fatness and skeletal muscle
metabolism.Metabolism. 1994 Jul;43(7):814-8. [Medline]
IN THE LAY PRESS
Junk-based weight loss, professor style. [AARR]

UPDATE
Newer research has been retrofitted into the inaugural AARR issue. [AARR]
________________________________________________________________
_________
November 2010
EDITORS CUT
Aragon A. Resistance training & cardiometabolic health. [AARR]

NUTRITON & EXERCISE
Jonsson T, et al. A Paleolithic diet is more satiating per calorie than a Mediterranean-like
diet in individuals with ischemic heart disease. Nutr Metab (Lond). 2010 Nov 30;7(1):85.
Larsen TM, et al. Diets with high or low protein content and glycemic index for weight-loss
maintenance. [Medline]
SUPPLEMENTATION
Da Silva-Grigoletto ME, et al. Fructose addition to a glucose supplement modifies perceived

exertion during strength and endurance exercise. J Strength Cond Res. 2010
Dec;24(12):3334-42. [Medline]
Staples AW, et al. Carbohydrate does not augment exercise-induced protein accretion versus
protein alone. Med Sci Sports Exerc. 2010 Dec 1. [Epub ahead of print]. [Medline]
LESS RECENT GEM
Klempel MC, et al. Dietary and physical activity adaptations to alternate day modified
fasting: implications for optimal weight loss. Nutr J. 2010 Sep 3;9:35. [Medline]
IN THE LAY PRESS
Aragon A. Docs go double-down on egg yolks. [AARR]

________________________________________________________________
_________
December 2010
EDITORS CUT
Aragon AA. Nutrient timing update. [AARR]

Nutrition & Exercise
Holmstrum ME, et al. Effect of meal frequency on glucose and insulin excursions over the
course of a day. Eur e-J Clin Nutr Metab. 2010 Dec;5(6):277-80. [e-SPEN]
Bickel CS, et al. Exercise dosing to retain resistance training adaptations in young and older
adults.Med Sci Sports Exerc. 2010 Dec 1. [Epub ahead of print] [Medline]
SUPPLEMENTATION
Poole CN, et al. The combined effects of exercise and ingestion of a meal replacement in
conjunction with a weight loss supplement on body composition and fitness parameters in
college-aged men and women.J Strength Cond Res. 2011 Jan;25(1):51-60. [Medline]
Defina LF, et al. Effects of omega-3 supplementation in combination with diet and exercise
on weight loss and body composition.Am J Clin Nutr. 2010 Dec 15. [Epub ahead of print]
[Medline]
LES RECENT GEM
Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in
weight and related risk factors among overweight premenopausal women: the A TO Z
Weight Loss Study: a randomized trial. JAMA. 2007 Mar 7;297(9):969-77. [Medline]
IN THE LAY PRESS
Aragon AA. 20 potatoes a day! [AARR]

________________________________________________________________
_________
January 2011
EDITORS CUT
Aragon AA. After over a half-century of study, were still debating about protein
requirements. [AARR]
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):53944. [Medline]
LESS RECENT GEM
Perez-Pozo SE, et al. Excessive fructose intake induces the features of metabolic syndrome
in healthy adult men: role of uric acid in the hypertensive response. Int J Obes (Lond). 2010
Mar;34(3):454-61. [Medline]
SPECIAL SECTION
Aragon AA. Things I learned in 2010 (mostly serious edition). [AARR]

UPDATE
An update has been made to last months nutrient timing update (one more study added &
discussed).
IN THE LAY PRESS
Interview with world record-holding competitive eater Pete Czerwinski (AKA Furious Pete).
[AARR]
___________________________________________________________
______________
February 2011
EDITORS CUT
Aragon AA. Estimating total caloric needs (macros too). [AARR]

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
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 1h run. Rollo I, et al. Med Sci Sports Exerc. 2011 Mar;43(3):468-75. [Medline]
LESS RECENT GEM
Mestu J, et al. Anabolic and catabolic hormones and energy balance of the male
bodybuilders during the preparation for the competition. J Strength Cond Res. 2010
Apr;24(4):1074-81. [Medline]
SPECIAL SECTION
Hale J. The tritpartite model of the mind. [AARR]

IN THE LAY PRESS
Aragon AA. Why broscience works, part 1. [AARR]

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

___________________________________________________________
______________
March 2011
EDITORS CUT
Does cardio after an overnight fast maximize fat loss? A review of Brad Schoenfelds article
in the NSCAs Strength & Conditioning Journal. [AARR]
Sofer S, et al. Obesity (Silver Spring). Greater weight loss and Hormonal changes after 6
months diet with carbohydrates eaten mostly at dinner. 2011 Apr 7. [Epub ahead of print]
[Medline]
Hulston CJ, et al. Protein intake does not increase vastus lateralis muscle protein synthesis
during cycling. Med Sci Sports Exerc. 2011 Feb 28. [Epub ahead of print] [Medline]
SUPPLEMENTATION
Lansley KE, et al. Acute dietary nitrate supplementation improves cycling time trial
performance Med Sci Sports Exerc. 2011 Apr 5. [Epub ahead of print] [Medline]
Sale C, et al. Effect of [beta]-alanine plus sodium bicarbonate on high-intensity cycling

capacity. Med Sci Sports Exerc. 2011 Mar 10. [Epub ahead of print] [Medline]
LESS RECENT GEM
Robergs RA, et al. Muscle glycogenolysis during differing intensities of weight-resistance

exercise. Appl Physiol. 1991 Apr;70(4):1700-6. [Medline]
IN THE LAY PRESS
Krieger JW. Stat chat: a primer on statistics in fitness research. [AARR]

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

___________________________________________________________
______________
April 2011
EDITORS CUT
Aragon AA. Do we really need to minimize saturated fat? [AARR]

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: Biotests marketing campaign for a humble
berry extract. [AARR]
AUTHOR RESPONSE
Brad Schoenfeld responds to my critique of his article in the in the NSCAs Strength &
Conditioning Journal. [AARR]
___________________________________________________________
______________
May 2011
EDITORS CUT
Aragon AA. Supplement spotlight: 7-keto DHEA. [AARR]

STRANGE DATA
Casey Butt gives his hard-hitting perspective of an unsolved mystery in data reporting.
[AARR]
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 -alanine supplementation on performance and body
composition in collegiate wrestlers and football players. J Strength Cond Res. 2011 Jun 8.
LESS RECENT GEM
Willoughby DS, et al. Effects of resistance training and protein plus amino acid
supplementation on muscle anabolism, mass, and strength. Willoughby DS, et al. Amino
Acids. 2007;32(4):467-77. [Medline]
IN THE LAY PRESS
Krieger JW. Stat Chat Part 2: Some examples of good and not-so-good statistics in fitness
research. [AARR]
READER RESPONSE
Chi L. Chiu adds insight to last months opening article on saturated fat. [AARR]
________________________________________________________________
_________
June 2011
EDITORS CUT
Aragon AA. Answers to the question of conflicting study outcomes. [AARR]

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.
Astorino TA, et al. Minimal Effect of Acute Caffeine Ingestion on Intense Resistance
Training Performance. J Strength Cond Res. 2011 Mar 9. [Epub ahead of print] [Medline]
LESS RECENT GEM
Garthe I, et al. Effect of two different weight-loss rates on body composition and strength
and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011
Apr;21(2):97-104. [Medline]
IN THE LAY PRESS
A discretionary approach to Ben & Jerrys. [AARR]

ERRATA
Corrections made in past issues. [AARR]

________________________________________________________________
_________
July 2011
EDITORS CUT
Aragon AA. A closer look at the controversy surrounding omega-6 fatty acid intake. [AARR]
Raben A, et al. Increased postprandial glycaemia, insulinemia, and lipidemia after 10 weeks
sucrose-rich diet compared to an artificially sweetened diet: a randomised controlled trial.
Food Nutr Res. 2011;55. doi: 10.3402/fnr.v55i0.5961. Epub 2011 Jul 20. [Medline]
Alcaraz PE, et al. Similarity in adaptations to high-resistance circuit vs. traditional strength
training in resistance-trained men. J Strength Cond Res. 2011 Jun 8. [Epub ahead of print]
[Medline]
Atero EG, et al. Effects of whole-body vibration and resistance training on knee extensors
muscular performance. Eur J Appl Physiol. 2011 Aug 2. [Epub ahead of print] [Medline]
Heathers J. Vibration training and body fat: a comment on Atero et al (yet-unpublished

letter to the editors of the European Journal of Applied Physiology). [AARR]
SUPPLEMENTATION
Del Favero S, et al. Creatine but not betaine supplementation increases muscle
phosphorylcreatine content and strength performance. Amino Acids. 2011 Jul 9. [Epub
LESS RECENT GEM
Kerksick CM, et al. Changes in weight loss, body composition and cardiovascular disease
risk after altering macronutrient distributions during a regular exercise program in obese
women. Nutr J. 2010 Nov 22;9:59. [Medline]
IN THE LAY PRESS
Aragon AA. Case reports: program details of 4 amateur physique transformation contest
winners. [AARR]
UPDATE
An update has been made in the September 2010 issue. [AARR]

___________________________________________________________
______________
August 2011
EDITORS CUT
Heathers J. A procedural and methodological analysis of the Tabata protocol. [AARR]

Pan A, et al. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and
an updated meta-analysis. Am J Clin Nutr. 2011 Aug 10. [Epub ahead of print] [Medline]
Dodd H, et al. Calculating meal glycemic index by using measured and published food
values compared with directly measured meal glycemic index. Am J Clin Nutr. 2011 Aug 10.
SUPPLEMENTATION
Sanders TA, et al. Effect of low doses of long-chain n-3 PUFAs on endothelial function and
arterial stiffness: a randomized controlled trial. Am J Clin Nutr. 2011 Aug 24. [Epub ahead
of print] [Medline]
Rietschier HL, et al. Sun-dried raisins are a cost-effective alternative to sports jelly beans in
prolonged cycling. J Strength Cond Res. 2011 Aug 30. [Epub ahead of print] [Medline]
LESS RECENT GEM
West DW, et al. Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic
intramuscular signaling responses after resistance exercise. Am J Clin Nutr. 2011
Sep;94(3):795-803. Epub 2011 Jul 27. [Medline]
IN THE LAY PRESS
Aragon AA. Gatorades G-Series Fit for whom? [AARR]

GOOD QUESTION
Aragon AA. Bulking & cutting progress targets to gain lean weight past the newbie stage.
[AARR]
UPDATE
An update has been made to the previous issue. [AARR]

___________________________________________________________
______________
September 2011
EDITORS CUT
Aragon AA. Supplement spotlight: citrulline malate. [AARR]

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 -cell function in individuals with impaired fasting glucose. Metabolism. 2011
Sep 22. [Epub ahead of print] [Medline]
SUPPLEMENTATION
Zuniga JM, et al. The effects of creatine monohydrate loading on anaerobic performance
and 1-rm strength. J Strength Cond Res. 2011 Sep 14. [Epub ahead of print] [Medline]
LESS RECENT GEM
Dragsted LO, et al. The 6-a-day study: effects of fruit and vegetables on markers of oxidative
stress and antioxidative defense in healthy nonsmokers. Am J Clin Nutr. 2004
Jun;79(6):1060-72. [Medline]
IN THE LAY PRESS
Aragon AA. A scientific study of the Shake Weight (really).[AARR]

GOOD QUESTION
Aragon AA. Creatine: more muscle on your body, less hair on your head? [AARR]
UPDATE
An update has been made to the previous issue. [AARR]

___________________________________________________________
______________
October 2011
EDITORS CUT
Aragon AA. The modern anti-grain crusade: should any of its claims be taken seriously?
[AARR]
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.
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. Its time to rant about the sport of bodybuilding.[AARR]

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

___________________________________________________________
______________November 2011
EDITORS CUT
Aragon AA. Metabolic typing or metabolic hyping? [AARR]

Wilson JM, et al. Concurrent training: a meta-analysis examining interference of aerobic

and resistance exercise J Strength Cond Res. 2011 Oct 13. [Epub ahead of print] [Critiqued
by James Krieger] [Pubmed]
Astbury NM, et al. Breakfast consumption affects appetite, energy intake, and the metabolic
and endocrine responses to foods consumed later in the day in male habitual breakfast
eaters. J Nutr. 2011 Jul;141(7):1381-9. Epub 2011 May 11. [Pubmed]
SUPPLEMENTATION
Duncan MJ, et al. The acute effect of a caffeine containing energy drink on mood state,
readiness to invest effort and resistance exercise to failure. J Strength Cond Res 2011 Nov
23. [JSCR]
Jang TR, et al. Effects of carbohydrate, branched-chain amino acids, and arginine in
recovery period on the subsequent performance in wrestlers. J Int Soc Sports Nutr. 2011
Nov 22;8(1):21. [Epub ahead of print] [Pubmed]
LESS RECENT GEM
Souza-Junior TP, et al. Strength and hypertrophy responses to constant and decreasing rest
intervals in trained men using creatine supplementation. J Int Soc Sports Nutr. 2011 Oct
27;8(1):17. [Pubmed]
IN THE LAY PRESS
Hale J. The fast food conspiracy.[AARR]

GOOD QUESTION
Aragon AA. I eat right & exercise, but my cholesterol level is concerning my doctor. Is it time
for medication? [AARR]
ERRATA & UPDATE
Corrections & an update have been made in the previous issue. [AARR]
___________________________________________________________
______________
December 2011
EDITORS CUT
Aragon AA. Ah-ha moments in 2011: pre-apocalypse edition. [AARR]

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]
Dub JJ, et al. Exercise dose and insulin sensitivity: relevance for diabetes prevention. Med
Sci Sports Exerc. 2011 Nov 2. [Epub ahead of print] [Pubmed]
de Souza RJ, et al. Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate
on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS
LOST trial. Am J Clin Nutr. 2012 Jan 18. [Epub ahead of print] [Pubmed]
SUPPLEMENTATION
Rodacki CL, et al. Fish-oil supplementation enhances the effects of strength training in
elderly women. Am J Clin Nutr. 2012 Jan 4. [Epub ahead of print] [Pubmed]
PHARMACOLOGY
Maior AS, et al. Cardiac autonomic dysfunction in anabolic steroid users. Scand J Med Sci
Sports. 2012 Jan 18. doi: 10.1111/j.1600-0838.2011.01436.x. [Epub ahead of print]
[Critiqued by James Heathers] [Pubmed]
LESS RECENT GEM
Karabulut M, et al. The effects of low-intensity resistance training with vascular restriction
on leg muscle strength in older men. Eur J Appl Physiol. 2010 Jan;108(1):147-55. [Pubmed]
IN THE LAY PRESS
Aragon AA.. Interview with Michael Krivyan.[AARR]

GOOD QUESTION
Aragon AA. Nutrient timing lingering controversy & confusion. [AARR]

ERRATA & UPDATE
Corrections have been made in previous issues. [AARR]

___________________________________________________________
______________
January 2012
EDITORS CUT
Aragon AA. Fish oil supplementation backlash: is it time to ditch the pills? [AARR]
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.[AARR]
GOOD QUESTION
Aragon AA. How soon do size and strength decrease on a layoff? [AARR]
ERRATA & UPDATES
Corrections have been made in previous issues. [AARR]

___________________________________________________________
______________
February 2012
EDITORS CUT
Perryman M. Active joints are healthy joints. [AARR]

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. [AARR]
GOOD QUESTION
Aragon AA. D-Aspartic acid finally, a legal alternative to roids? [AARR]

READER RESPONSE
Chi L. Chiu comments on my review of Bray et al. [AARR]

___________________________________________________________
______________
March 2012
EDITORS CUT
Balachandran A. The hormone hypothesis: the most plausible explanation for exerciseinduced muscle growth? [AARR]
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. [AARR]
GOOD QUESTION EPIC EDITION
Squatting Round Table. Question by Alan Aragon, answers by Bret Contreras, Eric
Helms, James Krieger, Layne Norton, Matt Perryman, and Brad Schoenfeld. [AARR]
UPDATE
An update has been made in the December 2011 AARR. [AARR]

___________________________________________________________
______________
April 2012
EDITORS CUT
Klein D. Silk amino acids: spinning science to sell supplements. [AARR]

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]
OHara 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 Poliquins 10 tips for staying healthy and fit at age 51. [AARR]
GOOD QUESTION
Aragon AA. Caffeine + creatine = conflict? [AARR]

UPDATE
An update has been made in the previous issue. [AARR]

___________________________________________________________
______________
May 2012
EDITORS CUT
Aragon AA. Whats the lower threshold of meal frequency for optimizing muscle gain?
[AARR]
Ebbeling CB, et al. Effects of dietary composition on energy expenditure during weight-loss
maintenance. JAMA. 2012 Jun 27;307(24):2627-34. [Pubmed]
Paoli A, et al. Ketogenic diet does not affect strength performance in elite artistic gymnasts.
J Int Soc Sports Nutr. 2012 Jul 26;9(1):34. [Epub ahead of print] [Pubmed]
Byrne NM, et al. Does metabolic compensation explain the majority of less-than-expected
weight loss in obese adults during a short-term severe diet and exercise intervention? Int J
Obes (Lond). 2012 Jul 24. doi: 10.1038/ijo.2012.109. [Epub ahead of print] [Pubmed]
SUPPLEMENTATION
Damms-Machado A, et al. Micronutrient deficiency in obese subjects undergoing low calorie

diet. Nutr J. 2012 Jun 1;11(1):34. [Epub ahead of print] [Pubmed]
LESS RECENT GEM
Burd NA, et al. Muscle time under tension during resistance exercise stimulates differential
muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(Pt
2):351-62. Epub 2011 Nov 21. [Pubmed]
IN THE LAY PRESS
Aragon AA. Gary Taubes article, What Really Makes Us Fat[AARR]

GOOD QUESTION
Aragon AA. How much of a calorie surplus is needed for bulking? [AARR]
___________________________________________________________
______________
June 2012
EDITORS CUT
Aragon AA. Issues with assumptions made by angels in the ivory tower. [AARR]
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 gammaglutamyl 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
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 McDougals article, The Paleo Diet Is Uncivilized (And Unhealthy and
Untrue) [AARR]
GOOD QUESTION
Aragon AA. Carbohydrate is protein-sparing What exactly does that mean? [AARR]
___________________________________________________________
______________
July 2012
EDITORS CUT
Hale J. Labels and food hedonics. [AARR]

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]
EDUCATION
De Lyon AT, Cushion CJ. The acquisition and development of fitness trainers professional
knowledge. J Strength Cond Res. 2012 Jun 27. [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 & Fishers
article] [AARR]
GOOD QUESTION
Aragon AA. Are rats a good model for human muscle protein synthesis? [AARR]
___________________________________________________________
______________
August 2012
EDITORS CUT
Aragon AA. Burning questions about grass-fed beef. [AARR]

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 gh-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
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 UCANs SuperStarch an intersection of marketing and science.

[AARR]
GOOD QUESTIONS GREAT ANSWERS
Aragon AA. Interview with Borge Fagerli. [AARR]

___________________________________________________________
______________
September 2012
EDITORS CUT
Aspartame linked to cancer & leukemia, planet panics. [AARR]

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):21805. Epub 2011 Oct 26. [Pubmed]
IN THE LAY PRESS
Aragon AA. Sports science professor Tim Noakes goes full low-carb, part 1.[AARR]
GOOD QUESTIONS
Aragon AA. Why is nutrient timing still such a controversial topic? [AARR]
___________________________________________________________
______________
October 2012
EDITORS CUT
Nelson MT. CLA miracle fat loss supplement? [AARR]

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):20718. [PubMed]
IN THE LAY PRESS
Aragon AA. Sports science professor Tim Noakes goes full low-carb, part 2. [AARR]
GOOD QUESTION
Aragon AA. Is green coffee bean extract worth a try for weight loss? [AARR]
___________________________________________________________
______________
November 2012
EDITORS CUT
Perryman M. Complex problems, simple solutions. [AARR]

Garaulet M, Gmez-Abelln P, Alburquerque-Bjar JJ, Lee YC, Ordovs 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, Marn 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. [AARR]
GOOD QUESTION
Frank K and Orwell S. Nicotine and fat loss. [AARR]

UPDATE
Aragon AA, Schoenfeld BJ. Chronic nutrient timing studies. [AARR]

___________________________________________________________
______________
December 2012
EDITORS CUT
Aragon AA. Reserving carbs for night time: breakthrough diet solution or
reverse dogma? [AARR]
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. [AARR]
GOOD QUESTION
Aragon AA. 3 versus 6 meals per day for hunger control. [AARR]
___________________________________________________________
______________
January 2013
EDITORS CUT
Aragon AA. More problems with assuming animal models apply to human
metabolism.[AARR]
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. [AARR]

SPECIAL SECTION
Hale J. Understanding research, part 1: the basics. [AARR]

GOOD QUESTION
Aragon AA. Does exercise antagonize weight loss? [AARR]

___________________________________________________________
______________
February/March 2013
EDITORS CUTS
Aragon AA. Cardio roundtable with Bret Contreras, Eric Helms, Peter Fitschen,
Brad Schoenfeld, Tom Venuto: intensity & progression for fat loss and muscle
retention. [AARR]
Frank K. Glucosamine sulfate is the glucosamine a red herring? [AARR]

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. [AARR]
Rogers AE. Lessons from losing 80 pounds: a case for moderation. [AARR]
GOOD QUESTIONS
Aragon AA. Creatine cycling & the legitimacy of Juice Plus. [AARR]
___________________________________________________________
______________
April/May 2013
EDITORS CUTS
Kocur E. Type 2 diabetes: insulin resistance or insulin deficiency? [AARR]
Henselmans M. Weight loss: fast or slow? [AARR]

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. [AARR]
GOOD QUESTION
Interviewed by Aragon AA. Lyle McDonald on the metabolic damage

concept. [AARR]
___________________________________________________________
______________
June 2013
EDITORS CUT
Abbate AA. Biochemical perspectives in supplementation: testosterone,

behavior and libido. [AARR]
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, Jger 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, WesterterpPlantenga 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. [AARR]

GOOD QUESTION
Abbate A. Whats the deal with everyone going gluten-free? [AARR]

___________________________________________________________
______________
July 2013
EDITORS CUT
Aragon AA. Clearing up common misunderstandings that plague the calorie

debate, part 1. [AARR]
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: 928934 (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. [AARR]

GOOD QUESTION
Doctors Kasey & Spencer Nadolsky, interviewed by me. Bulletproof Coffee &
concerning bloodwork: questions for 2 doctors who actually lift. [AARR]
___________________________________________________________
______________
August 2013
EDITORS CUT

debate, part 2: letters from the edge. [AARR]
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, Brresen 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. [AARR]

GOOD QUESTION
Aragon AA. Whats the ideal 6-set routine? [AARR]

___________________________________________________________
______________
September 2013
EDITORS CUT

debate, part 3: eat less, move more. [AARR]
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, Gmez 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, Hasselstrm K, Gregersen S. Effect of fruit restriction on

glycemic control in patients with type 2 diabetesa randomized trial. Nutr J.
2013 Mar 5;12:29. doi: 10.1186/1475-2891-12-29. [PubMed]
IN THE LAY PRESS
Aragon AA. Are Americas nutrition professionals in the pocket of Big Food? [my
commentary on the article by Joseph Mercola] [AARR]
GOOD QUESTIONS
Aragon AA. Interview with Karen Pendergrass, founder of Paleo Movement

Magazine. [AARR]
___________________________________________________________
______________
October 2013
EDITORS CUT
Abbate A. The neurophysiology of human appetite. [AARR]

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. [AARR]
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. [AARR]
___________________________________________________________
______________
November 2013
EDITORS CUT
Aragon AA. Has the last decade of nutrient timing research reached an anticlimax? [AARR]
Cao JJ, Pasiakos SM, Margolis LM, Sauter ER, Whigham LD, McClung JP, Young AJ,
Combs GF Jr. Calcium homeostasis and bone metabolic responses to highprotein 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, Gmez-Candela C, Fernndez-Fernndez C, Prez-Torres A, Garca-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. [AARR]
Aragon AA. Jonathan Bailor claims slim is simple but finds many ways to
overcomplicate it. [AARR]
GOOD QUESTIONS
Aragon AA. Martial arts meets academia: aninterview with Dr. Brian
Jones. [AARR]
___________________________________________________________
______________
December 2013
EDITORS CUT
Aragon AA. A critique of the recent multivitamin rant in the Annals of Internal
Medicine. [AARR]
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. [AARR]

GOOD QUESTIONS
Aragon AA. Interview with Bret Contreras. [AARR]

___________________________________________________________
______________
January 2014
EDITORS CUT
Aragon AA. Why nutrition is so confusing to Gary Taubes.. [AARR]

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 arent so bad! [AARR]

GOOD QUESTION
Aragon AA. Will diet beverages make you fat? [AARR]

INTERROGATING THE WINNER
Aragon AA. Interview with Gold Coast Classic Champ Michael Limon. [AARR]
___________________________________________________________
______________
February/March 2014
EDITORS CUTS
Wiss DA. Hormones and addiction. [AARR]
Henselmans M. Structural balance theory: does your butt care about your
biceps? [AARR]
Rosqvist F, Iggman D, Kullberg J, Jonathan Cedernaes J, Johansson HE, Larsson A,

Johansson L, Ahlstrm H, Arner P, Dahlman I, Risrus 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, Sabat 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, Hstmark 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. [AARR]
Legge A. Should you stop counting calories and macros? [AARR]

GOOD QUESTION
Aragon AA. Does reverse dieting build metabolic capacity? [AARR]

INTERROGATING THE WINNER
Aragon AA. Interview with Tom Venuto. [AARR]

___________________________________________________________
______________
April 2014
EDITORS CUT
Kocur E. The compelling case against food addiction. [AARR]

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-betamethylbutyrate free acid supplementation on muscle mass, strength, and
power in resistance-trained individuals: a randomized, double-blind, placebocontrolled 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? [AARR]

GOOD QUESTIONS
Interviewed by Aragon AA. Dr. Brad Schoenfeld gives the inside scoop on his new
study comparing hypertrophy-type and strength-type training. [AARR]
UNPUBLISHED GOLD
Hoenselaar R. Response to: Cardiovascular disease mortality and cancer

incidence in vegetarians: a meta-analysis and systematic review. [AARR]
___________________________________________________________
______________
May 2014
EDITORS CUTS
Minden J. Optimizing activity-based fat loss for aesthetic athletes: Interval or

steady-state training? [AARR]
Heathers J. How to manipulate research. [AARR]

Fonseca RM, Roschel H, Tricoli V, de Souza EO, Wilson JM, Laurentino GC, Aihara AY, de
Souza Leo 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]
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? [AARR]
GOOD QUESTION
Aragon AA. How can you get through to people who *think* they understand the
science behind a certain topic? [AARR]
___________________________________________________________
______________
June 2014
EDITORS CUT
Syatt J. Internal vs. external cues: science, theory, & practical
application. [AARR]
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). [AARR]

GOOD QUESTION
Aragon AA. Whats causing the constant feuding between the CICO and anti-
CICO camps? [AARR]

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January 2008

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

Kawashima H, et al. One-year ad libitum consumption of diacylglycerol oil as part of a

White JP, et al. Effect of carbohydrate-protein supplement timing on acute exercise-induced

St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain

Campbell C, et al. Carbohydrate-supplement form and exercise performance. Int J Sport

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

Lockwood CM, et al. Minimal nutrition intervention with high-protein/low-carbohydrate

Malaguti M, et al. High-protein-PUFA supplementation, red blood cell membranes, and

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

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

Lieberman, et al. A double-blind, placebo-controlled test of 2 d of calorie deprivation: effects

Portier H, et al. Effects of branched-chain amino acids supplementation on physiological

Rosenbaum M, et al.Long-term persistence of adaptive thermogenesis in subjects who have

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

Stout JR, et al. The effect of beta-alanine supplementation on neuromuscular fatigue in

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

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

Lamprecht M, et al. Protein Modification Responds to Exercise Intensity and Antioxidant

Hoffman JR, et al. Examination of a pre-exercise, high energy supplement on exercise

Howard M. Deconstructing CrossFit. [AARR]

Corrections made in past issues.

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

Correction in August 2008.

Aragon AA. Training to failure. [AARR]

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

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

Stanhope KL, et al. Consuming fructose-sweetened, not glucose-sweetened, beverages

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

Correction & update in March 2008.

Aragon AA. Taubes versus science. [AARR]

Kraemer WJ, et al. Effects of amino acids supplement on physiological adaptations to

Koopman R, et al. Ingestion of a protein hydrolysate is accompanied by an accelerated in

Updates in November & January 2008

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

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

Aragon AA. Some quick alternatives. [AARR]

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

Burk A, et al. Time-divided ingestion pattern of casein-based protein supplement stimulates

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

Correction in January, 2009.

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

LESS RECENT GEM

Lawson R. Goal Setting 101. [AARR]

Veldhorst MA, et al. Gluconeogenesis and energy expenditure after a high-protein,

Correction in March 2008, update in September 2008.

Hale J. Vertical Jump FAQ. [AARR]

Aragon AA. ANACONDA. [AARR]

Wilborn CD, et al. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on

Mochrie C, Capulet I. Checkin in with Jerrold. [AARR]

Aragon AA. Certified comedy, Crossfit style. [AARR]

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

Kalafati M, et al. Ergogenic and Antioxidant Effects of Spirulina Supplementation in

Deldicque L, et al. Increased p70 phosphorylation during intake of a proteincarbohydrate

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

Hoffman JR, et al. Examination of the efficacy of acute L-alanyl-L-glutamine ingestion

Aragon AA. Overblowing the obesity epidemic? [AARR]

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

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

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

Prez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance

LESS RECENT GEM

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

Rollo I, Williams C. Influence of ingesting a carbohydrate-electrolyte solution before and