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Every month, we summarize 150+ recent studies for our Examine Members. You can read five of last month’s most favorited Study Summaries for free by clicking on the links below.
The Study Summaries marked with 
are Editor’s Picks, which provide more details about the study, mention related studies, and include helpful graphics.
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- High-dose creatine preserves cognitive function during sleep deprivation
- In this randomized controlled trial, a single high dose of creatine improved cognitive performance and brain energy availability during sleep deprivation.
- High-carb/low-fat diets vs. low-carb/high-fat diets for muscle gain
- In this randomized controlled trial in resistance-trained men, a high-carbohydrate/low-fat diet was better than a low-carbohydrate/high-fat diet for increasing strength and muscle mass. However, the low-carbohydrate/high-fat diet enabled a greater energy deficit and loss of body fat.
- Does eating at night increase mortality risk?
- In this prospective cohort study, eating during the night was generally associated with an increased risk of all-cause mortality, especially among the participants who consumed the most calories at night.
- Sitting less and standing more to improve blood pressure
- In this 6-month randomized controlled trial in older adults, reducing sitting time by approximately 30 minutes per day reduced systolic blood pressure by 3.5 mmHg.
- Creatine improves physical function and body composition in older adults
- In this meta-analysis of randomized controlled trials, creatine with or without exercise improved some measures of muscle strength and lean body mass in older adults, but combining creatine and exercise was generally more effective.
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Morgan Pfiffner, MS
Editor of Examine’s Study Summaries
Quiz of the week
Question:
Answer: Casein
Casein is the most abundant protein found in cow’s milk. Once ingested, casein coagulates (curdles) in the acidic environment of the stomach, which is why it is digested slowly. It then moves into the intestine and is broken down into amino acids that can be used to initiate and maintain the process of muscle protein synthesis. This process takes several hours, with plasma amino acid concentrations reaching their peak around 7 hours after ingestion. Read more about casein.