SUPP UP.®

Build Muscle as You Age [Here's How]. - Episode 34

Episode 34 discusses building muscle as you age, what your lifting age vs actual age is and how these can affect your workouts, key steps on how to keep building muscle as you age, and for women we debunk some muscle building myths. The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post. This episode is available as a blog post here [https://supp-up.blog/2024/07/12/workout-edge-build-muscle-as-you-age-heres-how/]. Get your free workout log here [https://supp-up.com/shop/supp-up-workout-log-free-download]. References: 1. Healy, M.L., Gibney, J., Pentecost, C., Wheeler, M.J. and Sonksen, P.H. 2014. Endocrine profiles in 693 elite athletes in the postcompetition setting. Clin Endocrinol, 81: 294-305. https://doi.org/10.1111/cen.12445 [https://doi.org/10.1111/cen.12445] 2. Henderson, G.C., Dhatariya, K., Ford, G.C., Klaus, K.A., Basu, R., Rizza, R.A., Jensen, M.D., Khosla, S., O’Brien, P. and Nair, K.S. 2009. Higher muscle protein synthesis in women than men across the lifespan, and failure of androgen administration to amend age-related decrements. The FASEB Journal, 23: 631-641. https://doi.org/10.1096/fj.08-117200 [https://doi.org/10.1096/fj.08-117200] 3. O’Hagan, F. T., Sale, D. G., MacDougall, J. D., & Garner, S. H. 1995. Response to resistance training in young women and men. International journal of sports medicine, 16(5), 314–321. https://doi.org/10.1055/s-2007-973012 [https://doi.org/10.1055/s-2007-973012]  4. Pickering, C., & Kiely, J. 2017. ACTN3: More than Just a Gene for Speed. Frontiers in physiology, 8, 1080. https://doi.org/10.3389/fphys.2017.01080 [https://doi.org/10.3389/fphys.2017.01080]  5. Roth, S. M., Ivey, F. M., Martel, G. F., Lemmer, J. T., Hurlbut, D. E., Siegel, E. L., Metter, E. J., Fleg, J. L., Fozard, J. L., Kostek, M. C., Wernick, D. M., & Hurley, B. F. 2001. Muscle size responses to strength training in young and older men and women. Journal of the American Geriatrics Society, 49(11), 1428–1433. https://doi.org/10.1046/j.1532-5415.2001.4911233.x [https://doi.org/10.1046/j.1532-5415.2001.4911233.x] 6. Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. 2019. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764 [https://doi.org/10.1249/MSS.0000000000001764]

Post-Workout Mineral Replenishment - It's Important [Here's Why]. - Episode 33

Episode 33 covers how mineral depletion occurs during workouts, the importance of mineral replenishment post workout, two key minerals that mitigate depletion (zinc and magnesium), and how to test if you're deficient in both minerals. It then covers the most effective way to replenish minerals, and finishes with a key take home message. The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post. This episode is available as a blog post here [https://supp-up.blog/2023/07/29/workout-nutrition-diy-mineral-replenishment-is-key-heres-why/]. Get your free workout log - click here [https://supp-up.com/shop/supp-up-workout-log-free-download]. References: Brilla, L.R. and Conte, V. 2000. Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength. Journal of Exercise Physiology Online. 3(4), pp. 26-36. Available from: https://www.asep.org/asep/asep/BrillaV2.PDF [https://www.asep.org/asep/asep/BrillaV2.PDF] Chen Yang, Zhu Daoping, Xiong Xiaoping, Liu Jing & Zhang Chenglong. 2020. Magnesium oil enriched transdermal nanogel of methotrexate for improved arthritic joint mobility, repair, and reduced inflammation. Journal of Microencapsulation. 37(1), pp. 77-90. Available from https://doi.org/10.1080/02652048.2019.1694086 [https://doi.org/10.1080/02652048.2019.1694086] Dolati, S., Rikhtegar, R., Mehdizadeh, A. et al. 2020. The Role of Magnesium in Pathophysiology and Migraine Treatment. Biol Trace Elem Res. 196, 375–383. Available from: https://doi.org/10.1007/s12011-019-01931-z [https://doi.org/10.1007/s12011-019-01931-z] Kalman, D. 2012. The Research Process: The Case of the Negative Research Study. Neutraceuticals World. Available from: https://www.nutraceuticalsworld.com/issues/2012-12/view_columns/the-research-process-the-case-of-the-negative-research-study/  [https://www.nutraceuticalsworld.com/issues/2012-12/view_columns/the-research-process-the-case-of-the-negative-research-study/%C2%A0]

Speed Up Injury Recovery [Here's How] - Episode 32

Episode 32 covers a simple way to speed up injury recovery while mitigating muscle stiffness and mobility issues, increasing your chances of getting back to the gym healthy and healed. The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post. This episode is available as a blog post here [https://supp-up.blog/2019/09/16/workout-edge-speed-up-injury-recovery-with-this-one-simple-thing/]. Get your free workout log - click here [https://supp-up.com/shop/supp-up-workout-log-free-download]. References: Williams, S. et al. 2012. [Online]. Kinesio Taping in Treatment and Prevention of Sports Injuries: A Meta-Analysis of the Evidence for its Effectiveness. Journal of Sports Medicine. 42(2), 153–164. Available from: https://doi.org/10.2165%2F11594960-000000000-00000 [https://doi.org/10.2165%2F11594960-000000000-00000]

Creatine Isn’t Just For the Gym [Here’s Why] - Episode 31

Episode 31 covers how the benefits of creatine go beyond the gym and muscle gain. In particular, we cover the effects of creatine on sleep disorders, depression, and more, all with research to back things up. The research mentioned in this episode is available on the blog link below under "References" at the end of each blog post. This episode is available as a blog post here [https://supp-up.blog/2024/05/10/workout-nutrition-diy-creatine-its-not-just-for-the-gym-heres-why/ ]. Get your free workout log - click here [https://supp-up.com/shop/supp-up-workout-log-free-download]. Check out Podcast Episode 16 - Meat Eaters vs Vegans, Why You Both Kinda Suck. [https://open.spotify.com/episode/3Wo3iXFP4kDy87tJmekmoZ?si=sImtvzq8TWO-IxeWLgXXmg] Check out Podcast Episode 29 - THIS is Better Than Caffeine for Workouts. [https://open.spotify.com/episode/7K49czmJlt9wwENlvXEfFu?si=xIuUjeRSRMSRogI3Ydv9Gw]

Crush Leg Day with The Trap Bar. [Here’s How] - Episode 30

Episode 30 covers how to knock out your squats and deadlifts in one movement with the trap bar, and the added benefits of using the trap bar beyond strength gains. This episode is also available as a blog post here [https://supp-up.blog/2019/05/29/workout-edge-knock-out-your-squats-and-deadlifts-in-one-movement-do-this/]. Get your free workout log - click here [https://supp-up.com/shop/supp-up-workout-log-free-download].