Shadar's Informative Links - Share yours as well! *Updated 03-13-11*

**shadar** · 03-02-2011, 02:34 PM

I've been collecting a huge amount of links to the best information I can find on all sorts of topics, so as to avoid having to constantly retype everything in every thread. I always try to link back to the original person who shared their knowledge, so they get the credit.

I have two sets of links, supplement related and nutrition related. I'd love to see similar links others have, including any great links to science supporting exercise methods.

Links will follow in the next two posts.

Please let me know if any of the links are broken, etc. I'll try to fix em while editing is still allowed.

*NOTE* If you find any of the links helpful, please rep the people who posted the original information and tell them thanks! A handful of people wrote up many of the original info in those links and they deserve a lot of thanks for sharing their knowledge!

**shadar** · 03-02-2011, 02:35 PM

Originally Posted by Synapsin

http://forum.bodybuilding.com/showpo...33&postcount=4
http://forum.bodybuilding.com/showpo...81&postcount=3

Originally Posted by in10city

"Based upon some more aggressive washout data, TCr content linearly decreases at a rate of about 0.43 - 0.68 mmol/kg dry mass per day (Hultman, McKenna). Also, let's use the conservative 14-28 elevation rate of 0.43 mmol/kg dry mass per day (Hultman).

Originally Posted by PinchTheBear

mmol == moles/1000; Say you're a 90kg male, dry mass assuming less 77% water content. (Bergström, 1962), 0.68 mmol/kg/day * (90*0.33) = 14.08mmol/day = ~1.84g/day."- Pinch

***************************

Originally Posted by in10city

Stability of Creatine Mono in Aqueous Solution:
http://forum.bodybuilding.com/attach...6&d=1099360168

***************************

Originally Posted by in10city

Total body creatine pool turnover is ~2 grams per day. So, if you've neared saturation from use of creatine over an extended period of time, then you are not going to retain more than ~2 grams no matter what. ~3 grams (+/- a little dpending upon LBM) is really all that's needed. As you can see from the Cr group below, most of the 10 grams of creatine taken at once goes down the toilet.

***************************
Creatine Loading Not Necessary:
http://www.ncbi.nlm.nih.gov/pubmed/8828669

****************************

CEE (not worth using)

Originally Posted by papi93

CEE tastes like battery acid.

"...a large portion of the creatine ethyl ester was being degraded within the GI tract after ingestion. Furthermore, it appears that the skeletal muscle uptake of creatine ethyl ester uptake was not significant enough to increase skeletal muscle creatine levels without significant degradation to creatinine occurring."

http://www.jissn.com/content/6/1/6

Kre-Alk (not worth using)
http://forum.bodybuilding.com/showth...hp?t=125424791

Creatine Nitrate vs Mono
http://forum.bodybuilding.com/showth...hp?t=125511113

Vitamins
ACES+B:
http://forum.bodybuilding.com/showth...hp?t=112120911

Best of the Best Multi Threads:
http://forum.bodybuilding.com/showth...hp?t=120708051 - Also contains info on Probiotics

http://forum.bodybuilding.com/showth...hp?t=118335401 - This is the thread that finally got me to investigate vitamins more, you can see how confused and hungry for information I was at the time. No I understand better emisgod, peter's and neopragmatists posts and why they couldn't give me the exact answers I wanted.

Good general information about each vitamin from Oregon State
http://lpi.oregonstate.edu/infocenter/vitamins.html

(in10city):
http://forum.bodybuilding.com/showth...#post157853471

Vitamin Forms:

Originally Posted by PinchTheBear

Simplified briefly, just so it's here:

Relatively insoluble mineral oxides generally pass through the digestive system en masse (unchanged) and are excreted. Mineral oxides, however, are polar and can dissolve in gastric acid. The problem with absorption lies in the complicated and extensive in vivo requirements for efficient absorption.
Soluble mineral salts, once in the gut, can react with negatively charged ions and become insoluble (then excreted), can be absorbed through ion gated channels (e.g. divalent metal transporter, which transports iron along with other divalent, or 2+ charge, minerals: generally inefficient), or can be chelated by carrier proteins, then absorbed highly efficiently and non competitively.
Chelated minerals can be absorbed through the same transporters used for dipeptides and tripeptides like hydrolyzed whey; therefore, they are extremely efficient and not competitive for specific mineral chelates over others.
Real mineral chelates are bound by amino acids, specifically by the nitrogens and oxygens donating electrons to the metal. The chelator must be an amino acid, or the compound will behave like a salt (e.g. "Kreb's cycle chelates"), not offering any of the benefits of a real chelate.

Reading:
http://www.chiroweb.com/archives/16/25/18.html
http://www.vivo.colostate.edu/hbooks..._minerals.html

Originally Posted by Shadar

For your A you'll want good mixed carotenoids. For E you want mixed tocopherols and tocotrienols (focusing on gamma). Riboflavin as riboflavin-5′-phosphate (flavin mononucleotide), B6 as Pyridoxal 5 Phosphate (p5p), B12 as methylcobalamin and/or Dibencozide, niacin as nicotinic acid (niacin)

EC Stack
http://www.hotnfit.com/ecstack.htm#top

Chromium
http://forum.bodybuilding.com/showthread.php?t=621929

Fish Oil:
http://www.alanaragon.com/fish-oil.html

Understanding Indole-3-Carbinol
http://broscience.com/andrew-abbate-...-carbinol.html

Caffeine is a Vasodilator:

Originally Posted by neuron

Here's a bit of physiology that some people are unclear about:

During exercise, there is a localized build-up of metabolic waste products within muscle tissue that ultimately results in extracellular acidosis. Since hydrogen and potassium exist in an electrophysiological axis between the intracellular and extracellular environment, the excess extracellular hydrogen ions produced through repeated muscular contraction force potassium into the extracellular space while simultaneously moving into the cytosol (*think of it as a H+-K+ antiporter). The resultant hyperkalemic state hyperpolarizes the membrane which lowers the resting membrane potential as well as relaxing arterioles, due to lower intracellular calcium levels, resulting in vasodilation.

Since caffeine has the capacity to enhance the exodus of calcium from the sarcoplasmic reticulum after an action potential (calcium release from the SR is calcium dependent), if you remove the initial impetus for calcium release, you remove the potentiality for smooth muscle contraction (vasoconstriction). Furthermore, since caffeine also acts as a PDEI, the only possible end-state would be vasodilation.

Ion Exchange vs CFM

Originally Posted by in10city

Read these...

http://www.bodybuilding.com/fun/protein5.htm
http://www.bodybuilding.com/fun/willbrink3.htm

The pros of Ion exchange isolates is extremely low fat and lactose levels, with the highest protein levels (on a gram for gram basis). The cons - which outweigh the pros in my view - is the loss of important subfractions in favor of higher amounts of Beta-Lac.

The pros of well made micro filtered isolates is a high protein content (90% or above), low lactose and fat levels, very low levels of undenatured proteins, and the retention of important subfractions in their natural ratios. There really are no cons per se, unless the person wants the additional compounds (e.g., higher levels of growth factors, CLA, etc.) found in a well made concentrate.

**shadar** · 03-02-2011, 02:36 PM

Nutrition
Insulin Spike
http://forum.bodybuilding.com/showth...hp?t=125599643

Fructose Alarmism
http://www.alanaragonblog.com/2010/0...tose-alarmism/

Carbs @ Night / Carbs & Fat together
http://www.alanaragonblog.com/2010/0...gma-dies-hard/

Post workout (AA):
http://forum.bodybuilding.com/showth...hp?t=123915821

Post Workout Carbs:
http://forum.bodybuilding.com/showth...hp?t=131149013
http://forum.bodybuilding.com/showpo...3&postcount=13

How Much Protein Can The Body Absorb?
http://www.wannabebig.com/diet-and-n...a-single-meal/

Protein: Whey vs Casein
alan aragon: http://forum.bodybuilding.com/showth...3471&page=2#34

High Protein Diets Are Bad?
Will Brink: http://www.brinkzone.com/articles/pr...die/#more-1121
Layne Norton: http://broscience.com/layne-norton-p...ein-diets.html

All about Glycemic Index
http://www.alanaragon.com/elements-c...mic-index.html

More on GI:
http://forum.bodybuilding.com/showth...#post511241323

Meal Frequency and Energy Balance:
http://www.bodyrecomposition.com/res...ch-review.html

Water Intake (does it have to be PURE water?) (thanks cjwav34):
http://forum.bodybuilding.com/showth...hp?t=128983561

Thread on nutrition timing not mattering:
http://forum.bodybuilding.com/showth...hp?t=131821473

Layne Norton's Amino Acid Meal Timing Discussion:
http://forum.bodybuilding.com/showth...hp?t=130081023

Alcohol Not So Bad?
http://www.leangains.com/2010/07/tru...nd-muscle.html

Top 10 Fasting Myths
http://www.leangains.com/2010/10/top...-debunked.html

Intermittent Fasting - Home Site
http://www.leangains.com/

Post-workout fats are fine:

Originally Posted by alan aragon

Postworkout fats: doesn't matter a damn, unless you're forced to resynthesize depleted glycogen stores within just a few hours due to back-to-back exhaustive endurance competition where your postworkout jar of peanut butter would end up being your pre-workout gut bomb for the upcoming leg of the race. Pretty far-fetched scenario.

Macro precentage standards: None. Percentages are a default result of figuring individual macro needs; the percentages are merely an afterthought with limited significance.

Fasted Cardio (not helpful)
http://journals.lww.com/nsca-scj/Abs...ize_Fat.3.aspx

Eggs

Originally Posted by in10city

Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques [ http://jn.nutrition.org/cgi/content/full/128/10/1716 ]

*********************************

http://ajpgi.physiology.org/cgi/content/full/277/5/G935

Originally Posted by http://ajpgi.physiology.org/cgi/content/full/277/5/G935

Studies attempting to evaluate protein assimilation in humans have hitherto relied on either ileostomy subjects or intubation techniques. The availability of stable isotope-labeled protein allowed us to determine the amount and fate of dietary protein escaping digestion and absorption in the small intestine of healthy volunteers using noninvasive tracer techniques. Ten healthy volunteers were studied once after ingestion of a cooked test meal, consisting of 25 g of 13C-, 15N-, and 2H-labeled egg protein, and once after ingestion of the same but raw meal. Amounts of 5.73% and 35.10% (P < 0.005) of cooked and raw test meal, respectively, escaped digestion and absorption in the small intestine. A significantly higher percentage of the malabsorbed raw egg protein was recovered in urine as fermentation metabolites. These results 1) confirm that substantial amounts of even easily digestible proteins may escape assimilation in healthy volunteers and 2) further support the hypothesis that the metabolic fate of protein in the colon is affected by the amount of protein made available.

Keto Diets?

Originally Posted by PinchTheBear

Carbs for thought:
http://www.bodyrecomposition.com/res...ch-review.html

The full text referenced:
http://www.ajcn.org/content/83/5/1055.full

I know it's long, but read it. There is literally no difference if you're eating adequate protein in a balanced diet, except if you enjoy keto, which is not likely for a normal person. In theory, the idea makes sense, but in reality, it's just a bunch of pseudoscience fluff.

A simpler pre-contest article from Layne Norton:
http://www.bodybuilding.com/fun/layne36.htm
Alan Aragon: Carbs and Fats: Friends After All?
http://alanaragon.com/carbs-fat-friends-after-all.html

**blackscorp** · 03-02-2011, 02:37 PM

Great Idea for a Thread, but I feel it would have been better in Supp Misc.

Simply for the fact that there is less traffic and the thread would be visible for a longer period of time.

**zackmorris** · 03-02-2011, 02:39 PM

5star

Great thread Ben!

**shadar** · 03-02-2011, 02:43 PM

Originally Posted by blackscorp

Great Idea for a Thread, but I feel it would have been better in Supp Misc.

Simply for the fact that there is less traffic and the thread would be visible for a longer period of time.

I figure more people will see it here. I've included a link in my sig though, in case people want to find it in the future. I also never go over to supp misc unless I'm linked to a thread there.

Originally Posted by zackmorris

5star

Great thread Ben!

Thanks. Figured it would be helpful. Had a few people PM me asking me how they could read up on lots of information without going through useless threads. So this is my solution to help people isolate some of the best threads/posts I've found.

I'm sure others have done similar things, so hopefully we'll collect even more links!

**Starkk** · 03-02-2011, 02:44 PM

I thought this was a Ron Shipman troll thread when I saw the title (srs)

**ajerone** · 03-02-2011, 02:49 PM

Great idea, and will become a great reference database...reps

**shadar** · 03-02-2011, 02:59 PM

Originally Posted by Starkk

I thought this was a Ron Shipman troll thread when I saw the title (srs)

rofl, it would have been far more man on man oriented if so!

Originally Posted by ajerone

Great idea, and will become a great reference database...reps

thanks, I hope so!

**blackscorp** · 03-02-2011, 03:00 PM

Originally Posted by shadar

I figure more people will see it here. I've included a link in my sig though, in case people want to find it in the future. I also never go over to supp misc unless I'm linked to a thread there.

Thanks. Figured it would be helpful. Had a few people PM me asking me how they could read up on lots of information without going through useless threads. So this is my solution to help people isolate some of the best threads/posts I've found.

I'm sure others have done similar things, so hopefully we'll collect even more links!

As long as you have the link in your sig then we are all good.

It seems I've got some reading to do tonight.

Edit: rep on spread shadar

**powercage** · 03-02-2011, 03:02 PM

Hey guys, Im here

**blackscorp** · 03-02-2011, 03:04 PM

Originally Posted by powercage

Hey guys, Im here

Oh hai

**mikeonopiates** · 03-02-2011, 03:06 PM

nice list, will be useful for newer people.

**heavyliftset** · 03-02-2011, 03:06 PM

Well done. Thanks.

**shadar** · 03-02-2011, 03:07 PM

Originally Posted by blackscorp

As long as you have the link in your sig then we are all good.

It seems I've got some reading to do tonight.

Edit: rep on spread shadar

I have a feeling this thread won't get much action for a while as people are going to get easily lost in a lot of those links. So much good information.

Wonder if I should prioritize it a bit more. Maybe in the future I will, so people can be sure to read the best stuff first.

Originally Posted by powercage

Hey guys, Im here

Welcome to the party, bring enough purple psyko for the whole class?

**powercage** · 03-02-2011, 03:09 PM

Originally Posted by shadar

Welcome to the party, bring enough purple psyko for the whole class?

Give me a week

5 star thread

**askem** · 03-02-2011, 03:17 PM

Sticky plz!

Great idea for a thread shadar.

**rob112** · 03-02-2011, 03:18 PM

Nice thread idea. Rep'd man

I do have a question, I have seen people on here dispute that creatine video saying that the mouth/stomach can dissolve it on its own. Has there every been a definite answer on whether or not you have to make it fully dissolved in the glass?

INB4 read links

Also I'm taking C-bol right now but still have a ton of mono so curious.

**shadar** · 03-02-2011, 03:23 PM

Originally Posted by powercage

Give me a week

5 star thread

We'll be waiting!

Originally Posted by askem

Sticky plz!

Great idea for a thread shadar.

Thanks! I'm really hoping that once people have a chance to dig through all the links that people will think about finding some more good ones I can add to the list.

Originally Posted by rob112

Nice thread idea. Rep'd man

I do have a question, I have seen people on here dispute that creatine video saying that the mouth/stomach can dissolve it on its own. Has there every been a definite answer on whether or not you have to make it fully dissolved in the glass?

INB4 read links

Also I'm taking C-bol right now but still have a ton of mono so curious.

There's definitely debate about that video. I usually suggest people just take creatine however they wish to at first. But if they are having stomach discomfort then they should try that out, just to see if it helps at all (it's a new addition to my list, decided to throw it in there since so many people ask creatine questions). Generally though just taking a 3g dose instead of 10g+ makes a big difference.

**Oscarizo** · 03-02-2011, 03:34 PM

1st page!

**LouB2010** · 03-02-2011, 03:37 PM

good links

**rob112** · 03-02-2011, 03:37 PM

Originally Posted by shadar

There's definitely debate about that video. I usually suggest people just take creatine however they wish to at first. But if they are having stomach discomfort then they should try that out, just to see if it helps at all (it's a new addition to my list, decided to throw it in there since so many people ask creatine questions). Generally though just taking a 3g dose instead of 10g+ makes a big difference.

"10g+" why would some one do such a thing! lol

Thanks for the response man. I figure no harm in dissolving until any further evidence indicates different.

**Jeff the Repper** · 03-02-2011, 03:42 PM

Nice work Shadar,

**shadar** · 03-02-2011, 03:44 PM

Originally Posted by LouB2010

good links

Even Lou likes it, guess I made the right decision posting this up

Originally Posted by rob112

"10g+" why would some one do such a thing! lol

Thanks for the response man. I figure no harm in dissolving until any further evidence indicates different.

People do all sorts of crazy stuff with creatine. 10g was a common daily dosage years ago. People still recommend 5g pre/post sometimes. Thankfully there are a lot of people informed enough to correct them now

**wakingmalice** · 03-02-2011, 03:45 PM

not sure if serious about will brink..

Edit: read the rest of the thread. guess you are. Hm.

**longhorns_p** · 03-02-2011, 03:45 PM

We did send you some supplements right?

**wakingmalice** · 03-02-2011, 03:47 PM

Originally Posted by longhorns_p

We did send you some supplements right?

No, you didnt. but I'll be sure to pm you my address...and my paypal account if you're feeling frisky.

**cjwav34** · 03-02-2011, 03:49 PM

My favorite for water consumption:
http://forum.bodybuilding.com/showth...water+gatorade

**shadar** · 03-02-2011, 03:50 PM

Originally Posted by wakingmalice

not sure if serious about will brink..

Edit: read the rest of the thread. guess you are. Hm.

It's more of something to try for the few people that are really having issues with mono. I don't have the issues myself so I can't test it myself to see if it helps. Some people have claimed it does. Figure it can't hurt to try

Originally Posted by longhorns_p

We did send you some supplements right?

Indeed! I actually just got it a few days ago and started using it today. Some CREATURE. Thanks again

That was a very cool promo thread you guys ran.

**WarEeyore** · 03-02-2011, 03:51 PM

brb loading CEE and glutamine

notsrs

awesome thread, it'll save me some time when I'm searching for references

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