Nutrition
Anabolic nutrient timing
This article looks at optimal macronutrient timing that can help athletes improve the results of their training through targeted nutrient intake. This specific timing can help athletes achieve full, optimally hydrated muscles that are overloaded with nutrients and glycogen.
Carbohydrates and insulin
When athletes consume carbohydrates at the right times, this macronutrient can help them perform at their best. Carbohydrates serve to replenish glycogen stores in the liver and muscles, while providing the body with sufficient amounts of blood sugar for immediately available energy. Carbohydrates work in conjunction with insulin.
Insulin is one of the most powerful hormones in the human body. When carbohydrates are used properly and the timing of carbohydrate intake is right, great things can happen with the carbohydrate-insulin relationship. In this context, it is important to realize that timing is everything when it comes to insulin.
If you trick your pancreas into releasing insulin at a time when insulin sensitivity is low, you create an environment in your body that is anything but beneficial. Low insulin sensitivity describes a state in which the muscles are not prepared to absorb and store glucose.
This is unfortunately a common scenario for physically inactive people who consume too many carbohydrates. If this scenario occurs regularly over a long period of time, it can result in permanent insulin resistance. When this happens, the cells of the muscles and other tissue types of the body no longer respond to the presence of insulin in the blood. This condition is associated with pathological obesity and diabetes.
An increase in muscle mass is due to a complex interaction involving muscles, liver and blood. In addition, the amount of amino acids present within muscle tissue is also an important factor.
In order to maximize muscle growth and athletic potential, an athlete must take every opportunity that allows them to direct the internal environment of the body towards anabolism (muscle building). Consuming a meal does not necessarily mean that what you want to achieve from that nutrient intake will actually happen. Eating protein, for example, does not automatically mean that the nutrients and amino acids contained in the food consumed will be used for muscle growth.
How to keep your body in an anabolic state
The core of anabolic nutrient timing is insulin and nutrient manipulation, which stimulates the pancreas to release the powerful hormone insulin. If you master this technique, you will be able to keep the body's metabolic pathways in an anabolic state.
Whey protein is the most common form of protein when it comes to protein supplements, and it also has some advantages over other forms of protein when it comes to anabolic pathways in the body. Whey protein can be used in conjunction with insulin secretion to ensure that the body maintains existing muscle mass and builds new muscle mass. Controlling the amount of insulin present in the bloodstream is key to success in anabolic nutrient timing.
Insulin is released into the bloodstream by the pancreas when the food you eat stimulates the release of this hormone. Insulin is not secreted in significant amounts in response to every food. It is primarily secreted in response to carbohydrate-rich foods, with foods with a higher glycemic index causing a higher insulin secretion than foods with a low glycemic index.
Insulin helps the body replenish glycogen stores by actively transporting nutrients into muscle cells via the sodium-potassium pump located on the surface of muscle tissue cells. In this way, insulin helps to keep the body in an anabolic state while preventing catabolic breakdown of muscle tissue.
However, it is important to understand that the presence of insulin not only promotes muscle cell anabolism, but also general cell anabolism. As a result, if the muscle cells are not ready to take up nutrients because their glycogen stores are completely full or the physiological environment is not right, the fat cells are always open to storing energy in the form of body fat.
There are two important aspects when talking about manipulating insulin secretion. The first aspect is the correct timing of consumption of high-glycemic carbohydrates, which stimulate insulin secretion. The second aspect is the addition of protein to carbohydrates during the beneficial physiological window.
Protein consumption provides the body with the right building material for optimal muscle growth and recovery. When muscle stores have been depleted by exhaustive resistance training, muscle cells are in desperate need of amino acids.
When insulin levels in the blood are high, insulin will transport the protein into the muscle cells. Insulin has the ability to transport protein and carbohydrates into muscle tissue, but eating protein alone will not stimulate significant insulin release.
If you follow the guidelines of anabolic nutrient timing, this will increase the amount of protein you consume with your post-workout meals. Additionally, it is important to note that some proteins have a higher biological value than others and therefore not all proteins are created equal.
Whey protein provides the bloodstream with a quick boost of amino acids needed immediately after training. Scientific research shows that whey protein is used to provide energy when insulin levels in the blood are low, which is obviously not the desired state. The amino acid profile of whey protein has a high proportion of glyconeogenic amino acids, which can easily be used for energy.
This may make whey protein seem like a poor protein choice at first glance, but these same amino acids are also crucial for stimulating protein synthesis, which is necessary for muscle growth and repair. The difference between using the supplied protein as an energy source or for protein synthesis is the correct manipulation of insulin levels in the blood.
The supply of protein with carbohydrates after training
To ensure that the protein supplied is used correctly and anabolism is promoted, it should be used when insulin levels in the blood are as high as possible. When insulin is present in large quantities, the levels of precursors that enable gluconeogenesis are drastically reduced.
Eating high-glycemic carbohydrates at the right time in combination with protein creates the optimal anabolic environment. Simply consuming protein is no guarantee that the amino acids supplied will be used to repair muscle tissue, and consuming carbohydrates alone is no guarantee that these carbohydrates will replenish glycogen stores and provide energy.
Athletes need to consume their carbohydrates after exercise to keep blood insulin levels rising quickly while the metabolic pathway supports anabolism.
Low blood glucose levels and low insulin levels cause a release of catabolic hormones, which is not a desirable scenario for athletes. The post-workout window will allow for replenishment of glycogen stores and blood glucose levels if utilized properly. It is during this crucial period that recharging with nutrients has the highest priority from a physiological perspective.
To make the most of this valuable moment, you should consume a portion of simple carbohydrates. These carbohydrates should be consumed in liquid form to facilitate digestion. You should consume around 0.5 grams of carbohydrates per kilogram of body weight immediately after training, which corresponds to around 40 grams of carbohydrates for an 80 kilogram athlete.
If you are trying to increase insulin levels in the blood, you should preferably use juice that has a high sucrose to fructose ratio. Grape juice and orange juice are examples of liquid carbohydrate sources that fit this description. Instead of juice, you can also use maltodextrin, dextrose, Vitargo or a mixture of these carbohydrate sources. The carbohydrates contained in these juices and carbohydrate products cause a rapid and significant rise in blood sugar levels. Sports drinks such as Gatorade, which contain more than 10% sucrose and maltodextrin, will also effectively raise blood sugar levels.
Anabolic nutrient timing consists of two steps. The first step is completed when blood glucose levels and insulin levels have been raised by consuming the carbohydrate drink described above. When insulin levels reach their maximum value, it is the turn of the protein, which represents the second step.
Adding protein to the carbohydrate drink supplies the muscles with amino acids, taking advantage of the insulin boost. Adding whey protein, which is a very easily and quickly digested protein, to the carbohydrate drink creates an optimal anabolic environment. This combination provides muscles that are exhausted and depleted by training with a highly effective nutrient mixture consisting of glucose and amino acids.
In addition, this combination causes an increase in insulin levels in the blood, resulting in maximum uptake of glucose and protein. The glucose is transported into the muscle cells and stored there in the form of glycogen, which is the energy store of the muscle cells.
The protein stimulates protein synthesis in the mitochondria of the muscle cells. The mitochondria are the so-called power plants of the cells, which provide the energy for all human activity. The more mitochondria a cell has, the more endurance it will have. Resistance training increases the number of mitochondria in the muscle cells.
As a cumulative result of the liquid mixture of carbohydrate and protein, exercise-induced muscle catabolism is halted and muscle anabolism is increased. This liquid protein-carbohydrate drink is the first of the four meals that should be consumed after training in order to achieve maximum muscle building and the best possible recovery.
The second meal after training
The second post-workout meal should be consumed approximately 30 minutes after the initial liquid mixture of carbohydrates and protein. This second meal should be low in fat to minimize gastric retention time and contain easily absorbed carbohydrates combined with a low-fat protein source.
The second post-workout meal is similar to the first in terms of macronutrient composition, but the food choices are slightly different. At this time, the best sources of carbohydrates are foods such as potatoes, white rice, cooked oatmeal or pasta.
Unlike the first meal, which consists of a protein-carbohydrate drink, the second meal should be a solid meal. The second meal could be grilled chicken or grilled fish with rice or lean meat with pasta. This meal ensures that the amino acids from the whey protein consumed during the first meal are used for muscle anabolism and not for restoring blood sugar levels.
The second meal after training should not be too large. Scientific research shows that cellular anabolic mechanisms are maintained for up to three hours after intense resistance training. You should feel satiated but not overly full after the second meal.
By this time you will have had a drink immediately after training and a small meal 30 minutes later. Of course, you have to give the nutrients a chance to pass through your stomach. The meals mentioned above are deliberately kept small but rich in nutrients in order to avoid too long a stomach retention time and thus delayed digestion. After these two meals, you still have another two and a half hours to use the post-workout anabolic window to your advantage.
The third and fourth post-workout meal
After eating the second post-workout meal, you should wait about an hour to eat the third of four meals. If you feel that a solid meal at this point would put too much strain on your digestive tract, you can also eat another portion of whey protein and a small baked potato or something similar.
You can be creative with your choice of carbohydrates as long as you make sure that the third meal remains a small meal. You now have one and a half hours left to eat your fourth and final anabolic meal. When it comes to the timing of the fourth meal, you should rely entirely on your gut feeling, but you should definitely consume this meal within the last half hour of the anabolic time window.
You should therefore eat four small meals within the 3-hour time window after training. The initial liquid meal and the three solid meals should each contain 40 grams of protein and 20 to 30 grams of carbohydrates. The use of anabolic nutrient timing enables a continuous flow of amino acids, which specifically promotes muscle anabolism. Anabolic nutrient timing is an excellent tool that is sure to help any athlete make progress.
Soy protein: myths and real benefits
If word of mouth and some scientific studies are to be believed, soy-based foods have estrogen-like properties that slow down anabolic and growth processes in bodybuilders. Unfortunately, the problem with information is that there are two types of information: Information and misinformation.
This article will look at the pros and cons of soy-based foods and consult scientific studies and expert information to clarify whether soy is a bodybuilder's friend or foe.
Often new trends in the fitness industry are based on a distortion of the facts. For example, you can find a positive aspect and interpret it in such a way that it becomes something good. A good example of this would be obesity, which is known to have a negative impact on general wellbeing. However, one could also argue that being overweight is an effective protection against osteoporosis. The same distortion of facts can also be observed with soy.
Opponents of soy protein claim that plant estrogens, also known as phytoestrogens, lower testosterone levels and link this to soy bringing out the feminine characteristics in men by increasing estrogen levels.
It is very likely that many of these cynics are not steroid-free bodybuilders, which is funny because excess testosterone (or other anabolic steroids) has been shown in studies to be responsible for the emergence of feminine traits in men.
Furthermore, it is modern myth at best that soy-based foods, or any foods for that matter, have estrogenic properties associated with feminine characteristics or hormonal changes.
The support for this magical food source that this article will provide is scientifically, logically and rationally based and some readers may be surprised at how good soy foods can be in reality.
The following sections present the unbiased view from both sides, which is unusual in that most articles and even scientific reviews will only focus on support for their claims.
Myth 1: Soy suppresses testosterone production
Some studies have shown that the consumption of soy products may be associated with a reduction in testosterone levels. However, there are also a number of studies that show no changes in testosterone levels when eating soy products. Here is a small selection of studies on the topic:
One study (1), which observed the strong association of soy protein consumption with a reduced risk of prostate cancer through modulation of serum hormones, did observe a slight reduction in testosterone levels, but this slight reduction was not associated with feminine changes or negative health consequences.
Another study (2) also concluded that soy has benefits in protecting against prostate disease and heart disease. The idea that the slight reduction in testosterone levels could make men less masculine or less muscular did not occur to anyone here.
One study (3) did observe a link between soy consumption and reduced testosterone levels, but the authors of the study concluded that this relationship was only of minor significance. In a follow-up study by the same research team (4), no changes in testosterone levels were observed when soy products were consumed.
A closer look at the studies that observed a slight reduction in testosterone levels shows that this reduction was classified as a correlation. This does not mean that the result is based on causation, only that there is a relationship, but the logic underlying this relationship is not yet fully understood.
In other words, this means that these lower testosterone levels could just as well have another cause, such as a diet that included less saturated fat and more fiber. It is well known that diets low in fat and/or high in fiber are associated with lower testosterone levels.
For a bodybuilder who consumes a variety of different protein sources such as lean red meat, dairy and poultry in moderate amounts in conjunction with intense training, the minor testosterone-lowering properties of soy would most likely be offset while still benefiting from the positive effects on the prostate and other health benefits.
Another factor to consider when looking at claims of suppression of testosterone production is the methodology of the supporting study. In some of these studies, the subjects consumed only soy products or at least used very high amounts of soy products to isolate the effects of soy.
In the real world, most people would not eat soy products exclusively, so the results of these studies are not really transferable to the real world.
So there are some problems with the claim that soy protein reduces testosterone levels:
- A skewed and biased view to make meat or dairy protein a better sell.
- Studies that show the opposite are ignored
- Insignificant results are extrapolated to support an irrelevant claim
- A distortion of the facts and a one-sided focus on hormonal changes while ignoring all health-promoting aspects.
Myth 2: Soy protein does not support muscle growth
A study conducted on pigs suggested that eating soy protein induced protein breakdown. However, other studies show otherwise. Here is a brief overview of some studies:
A study conducted with rats (5) was able to show that soy protein prevented protein breakdown. However, a human study (6), which showed that there were no significant differences in strength, hypertrophy, muscle cross-sectional area or muscle creatine levels when comparing the consumption of meat protein with soy protein in combination with resistance training, is probably more significant.
It may be hard to believe, but there is actually an anti-soy article that cites this exact study and claims that there is a 30% increase in muscle cross-sectional area when eating meat protein compared to soy protein. It is not clear where this claim comes from, as the authors of the study in the full text version showed both graphically and statistically that there were no significant differences in muscle cross-sectional area and concluded that the key factor in regulating muscle strength and hypertrophy is adequate protein intake regardless of the protein source (6). This example shows once again that one should not blindly rely on cited studies.
Another human study (7), which compared whey protein and soy protein in conjunction with resistance training, also concluded that protein supplementation increases muscle strength and muscle mass regardless of the protein source used.
A study (8) that looked at the effects of a whey and soy protein supplemented diet in mice concluded that both protein sources had positive effects on antioxidant status and resulted in better body composition.
Another study (9) showed that low-fat milk resulted in greater muscle growth compared to soy protein, although it was also shown that both milk and soy protein resulted in a positive protein balance.
Of course, low-fat milk is an excellent source of protein that should have its place in any diet, but the same is true for soy protein. A study (10) comparing whey protein and soy protein bars and their impact on lean body mass in college athletes in a weight training class concluded that both protein sources led to greater gains in lean body mass, but only soy protein was observed to have a significant positive antioxidant function, while whey protein was not nearly as effective in counteracting exercise-induced oxidative stress.
It's worth remembering that when it comes to gains in the gym, it's not necessarily the training itself that promotes growth - training sessions stimulate growth, while nutrients determine how effective the response to that stimulus is. Thus, you could achieve better and faster recovery with the help of soy protein, which would mean you can see better gains in the gym.
Is soy superior to other protein sources in terms of muscle building? Of course not. Studies show that whey protein and casein protein are best absorbed by the human body and give the best results, whereas soy protein as a plant protein is not digested and absorbed as well and has certain deficiencies in some amino acids.
However, when soy protein is combined with whey protein or casein, the lack of certain essential amino acids is no longer a problem (11). My point is that the inclusion of soy protein as a protein source in the diet can be an enrichment.
The benefits of soy protein
For the purpose of this discussion, I will use soy milk as an exemplary reference food for soy products and milk as an exemplary reference food for animal protein sources. This is an important comparison that is relevant to the concept of this article.
Over the last few years, milk has always been highlighted as an excellent food. The media kept mentioning that milk is good for your body, that milk is good for your bones and that milk will make you big and strong. I am in no way suggesting that whey protein and casein are not good sources of protein or that milk is not good in moderation. I am using the two foods mentioned above as an analogy, with soy symbolically representing those who support soy and milk representing those who are against soy products.
As an aside, it should be noted that even Arnold Schwarzenegger is convinced that a vegetarian can build big muscles and become a bodybuilding champion. This vegetarian is none other than Bill Pearl. A funny anecdote is Arnold's answer in the movie Pumping Iron to the question of whether he drinks milk: "No, I don't drink milk. Milk is for babies. When you grow up, you have to drink beer."
A good source of protein for bodybuilders
Soy milk contains a good amount of protein, which is around 7 grams per cup. If you look at the nutritional composition of soy products, in most cases you will find a wonderful macronutrient profile consisting mainly of protein, complex carbohydrates, healthy fats and fiber.
Additionally, there are different brands of soy milk that contain varying amounts of carbohydrates, fat, calories and fiber. Scientific research has shown that the brands with less carbohydrates and more fiber have a lower glycemic index and a lower insulin index.
Low glycemic index & insulin index and the fat-burning properties of soy
Many people know that low-fat milk has a low glycemic index, but not many people know that low-fat milk has a high insulin index. In other words, this means that milk causes insulin levels to rise, even though blood sugar levels remain within the normal range. At this point, let us briefly recall that insulin is an effective inhibitor of fat oxidation. Soy milk, on the other hand, has been shown to have both a low glycemic index and a low insulin index (12), allowing soy milk to stay in fat loss mode for longer.
In addition to this, there are studies showing that soy protein consumption is associated with an improvement in markers of fat oxidation. It has even been shown that soy protein leads to a greater reduction in body fat percentage and blood glucose levels than casein or whey protein (13, 14).
Antioxidant capacity and healthy fats:
Soy milk and other soy products contain isoflavones, which have positive effects on reducing the risk of prostate cancer and heart disease and may lower cholesterol levels. In addition to this, soy milk also contains alpha-lipoic acid. Some soy milk products contain up to 300 mg of alpha-lipoic acid, whereas milk only provides around 20 mg of alpha-lipoic acid per serving. Scientific studies show that alpha-lipoic acid helps fight free radicals and oxidative stress.
Summary
If you ask me, soy milk (and of course other soy products) sounds like a bodybuilder's friend based on its benefits and nutritional value:
- Low sodium and high potassium, making soy a good food for contest prep. Interestingly, soy milk has an almost perfect ratio of these two electrolytes.
- Low calorie content, which is in the range of fat-free milk.
- Low glycemic index and low insulin index, which means you stay in a fat-burning state for longer with low insulin levels and higher glucagon levels.
- High protein content, which is important for bodybuilders.
- Promotes cardiovascular health, which can only be beneficial in a world where bodybuilding is often associated with poor health, not without reason, due to the use of numerous unhealthy performance enhancing pharmaceuticals.
The key to success is to use everything in moderation, which ultimately leads to balance. Of course, whey protein and casein are among the best sources of protein and lean meats and dairy products also have many benefits, which is why you should consume all of these protein sources on a regular basis. However, the real point of this article was to understand that soy protein also has a number of benefits and can therefore be a good regular addition to a bodybuilder's diet. So the next time you hear in the gym that soy protein is supposed to hinder gains, know that a varied diet that includes soy protein and soy products is something good for your body and health, while still allowing you to win bodybuilding competitions.
Sources:
- Dillingham et al (2005). Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones in healthy young men, Journal of Nutrition, 135(3), 584-591.
- Gardner-Thorpe et al (2003). Dietary supplements of soya flour lower serum testosterone concentrations and improve markers of oxidative stress in men, European Journal of Clinical Nutrition, 57(1), 100-106
- Nagata et al (2000). Inverse association of soy product intake with serum androgen and estrogen concentrations in Japanese men, Nutrition and Cancer, 36(1), 14-18.
- Nagata et al (2001). Effect of Soymilk Consumption on Serum Estrogen and Androgen Concentrations in Japanese Men, Cancer Epidemiology, Biomarkers, and Prevention, 10(3), 179-184.
- Nikawa et al (2002). Effects of a Soy Protein Diet on Exercise-Induced Muscle Protein Catabolism in Rats, Nutrition, 18(6), 490-495.
- Haub et al (2002). Effect of Protein Source on Resistive-Training-Induced Changes in Body Composition and Muscle Size in Older Men, American Journal of Clinical Nutrition, 76(3), 511-517.
- Candow et al (2006). Effect of Whey and Soy Protein Supplementation Combined With Resistance Training in Young Adults, International Journal of Sport Nutrition and Exercise Metabolism, 16(3), 233-244.
- Elia et al (2006). Effect of Soy- And Whey Protein-Isolate Supplemented Diet on the Redox Parameters of Trained Mice, European Journal of Nutrition, 45(5), 259-266.
- Wilkinson et al (2007). Consumption of Fluid Skim Milk Promotes Greater Muscle Protein Accretion After Resistance Exercise Than Does Consumption of an Isonitrogenous and isoenergetic Soy-Protein Beverage, American Journal of Clinical Nutrition, 85(4), 1031-1040.
- Brown et al (2004). Soy Versus Whey Protein Bars: Effects on Exercise Training Impact on Lean Body Mass and Antioxidant Status, Nutrition Journal, 3, 22.
- Margen et al (1991). University of California, Berkley: The Wellness Encyclopedia. Houghton Mifflin Company, Boston, MA.
- Manore & Thompson. (2000). Sport Nutrition for Health and Performance. Human Kinetics, Champaign, IL.
- Morifuji et al (2006). Dietary Soya Protein Intake and Exercise Training Have an Additive Effect on Skeletal Muscle Fatty Acid Oxidation Enzyme Activities and mRNA Levels in Rats, British Journal of Nutrition, 96(3), 469-475.
- Nagasawa et al (2002). Effects of Soy Protein Diet on Expression of Adipose Genes and Plasma Adiponectin, Hormone and Metabolic Research, 34(11-12), 635-639.
10 forgotten muscle-building foods
Ahh, the "lean" mass building diet - say what you will about the merits of trying to gain muscle without building a gram of body fat, but as a nutritionist, I can tell you this: some of these "lean" mass building diet plans are the most meticulous, repetitive things the world has ever seen.
I, too, am all for a good food prep routine - it makes things easy and convenient and it's a lot easier to monitor results and avoid getting off track when you know exactly what you're eating at every meal.
The problem is that people get so stuck in such a routine that they don't get any variety and may even be missing out on a lot of nutrients - not to mention calories - that can contribute to their health and muscle growth.
As bodybuilding friendly as it may seem, a diet based on egg whites, chicken breast, brown rice and broccoli will not meet your needs - I can assure you of that. Even if it is a "clean" diet, it is certainly not optimal.
Bodybuilders weren't always this damn boring. There are many foods that old-school strength athletes swore by for mass gain that their successors seem to have forgotten or pushed to the side, largely due to poor dietary advice and a childish fear of saturated fat.
Today, I'm going to revive some of these foods with the hope that it will inspire you to make some changes to your diet - changes that can lead to building some mass that you've been missing out on through your ultra "clean" diet.
Dairy products from grass-fed cows
Although I'm not a huge fan of dairy products due to the poor processing, poor quality, loss of important fatty acids and high estrogen content, dairy products from grass-fed cattle represent something completely different.
Because these cows are actually allowed to eat what Mother Nature intended them to eat, the quality of their milk is far superior. Their milk contains more nutrients such as vitamin A, vitamin K (in its more potent form K2), omega-3 fatty acids and CLA. In fact, milk from grass-fed cattle has been found to contain up to 500% more CLA than milk from conventionally-fed cows.
You may have noticed that all of these nutrients are either fatty acids or fat-soluble vitamins. That's right, many of the benefits of dairy products are based on their fat content - despite the fact that most of that fat is saturated.
Scoff all you want, but these are very important differences. CLA has been shown to be a powerful ally in the fight against cancer and has been shown to greatly reduce tumor growth in animals, which may also be the case in humans.
A Finnish study showed that women with the highest CLA content in their diet had a 60% lower risk of breast cancer than women with the lowest CLA content in their diet. Simply switching from milk and meat from conventionally-fed cattle to equivalent products from grass-fed animals would have put all women in the lowest risk category.
The best part might be vitamin K (in the form of K2-MK4). Several studies have found that higher vitamin K2 intake results in a lower risk of heart attacks, strokes, cancer incidence, cancer mortality and overall mortality. Men with the highest vitamin K2 intake had a 51% lower risk of dying from heart attacks and a 26% lower risk of overall mortality compared to men with the lowest vitamin K2 intake.
One of the ways in which vitamin K2 improves cardiovascular health is its ability to reduce calcification of the arteries by 30 to 40%. And these are just the effects of vitamin K2 on cardiovascular health. Vitamin K2 is also crucial for proper fetal development and bone health, to name just a few of the other benefits.
And last but not least, there's something beyond the health benefits that will appeal to most of you - muscle growth. Scientists have compared low-fat milk with whole milk during the post-workout phase to see which has the stronger anabolic effects. They compared 400 ml of low-fat milk with 240 ml of whole milk to achieve the same amount of calories. Theoretically, low-fat milk should have performed better as it provided 6 grams more protein. However, the study showed that whole milk was more effective than low-fat milk despite its lower protein content. Another point of full-fat vs low-fat.
So why, if you're busting your butt to build some mass, would you choose the low-fat or fat-free option? You're trying to increase the calorie content of your diet, not decrease it. Full-fat versions - especially if they come from grass-fed cows - are far superior in terms of health and muscle growth.
Having gone to great lengths to emphasize the general value of full-fat dairy products from grass-fed cows, here are a few specific food recommendations:
Whole milk
Whole milk was once a staple of the old-school bodybuilding community's diet and has been used successfully by countless men in their quest for mass. It provides a lot of easily consumable calories, a nice blend of whey protein and casein and a good dose of electrolytes - calcium, potassium, magnesium and some sodium. It's also a good source of vitamin A, vitamin D and a few B vitamins.
Full-fat cheeses - cheddar, cottage cheese, etc.
These are also very high in calories - especially cheddar. Cheddar is one of the best sources of vitamin K2 due to the fermentation process and provides similar amounts of protein and fat without any carbohydrates. Cottage cheese is an amazing source of protein and the full-fat versions are higher in calorie density.
Cream
Cream - and whipping cream in particular - is exceptionally calorie dense. It can be a great addition to smoothies as it enhances the flavor and creaminess and provides a ton of calories.
Misunderstood carbohydrates
There are many fantastic sources of carbohydrates out there that seem to have disappeared from the focus of bodybuilders. Two perfect examples are potatoes, which have been replaced by sweet potatoes, and wild rice, which has been replaced by brown rice.
Of course, the new alternatives are also good foods, but are they really better than the foods they replace? Not really.
Potatoes
Potatoes have come in for a lot of unwarranted criticism recently - mainly due to their high glycemic index, which is higher than the popular sweet potato. But who really cares? You don't eat a potato on its own, which is why the T-bone steak and steamed vegetables you eat along with the potatoes will slow down digestion anyway, making the glycemic index quite irrelevant.
All this talk about the bad potatoes and the holy sweet potatoes is going a bit too far. Sweet potatoes are great, but regular potatoes contain more iron, magnesium and potassium than sweet potatoes and they are one of the most satiating foods on the planet.
They pack a lot of calories into a small package, have been a staple of the old-school community and have helped thousands of exercisers build serious mass. They're also a good source of 12 vitamins and minerals and provide 7 grams each of fiber and complete protein in a large serving.
Wild rice
Wild rice has become a rarely uttered word in the bodybuilding world today, and even in health-conscious circles. Is brown rice really better? They are both a good source of 8 vitamins and minerals. Wild rice contains 3 grams of fiber and 7 grams of protein in a cup of cooked rice, while brown rice provides 4 grams of fiber and 5 grams of protein. Does anyone see a significant difference here? I'd say that wild rice is just as good while providing a nice variation for the severely neglected taste buds. And has a little variety ever hurt?
Old school protein
Let's be honest, how many of you really enjoy eating skinless, boneless chicken breast several times a day? Even though this is a good food, there are so many other excellent sources of protein out there that have been largely forgotten with the explosive rise in chicken breast consumption.
These protein sources contain micronutrients, fatty acids and more that chicken breast does not, and they also bring more flavor and variety, as well as more calories to your diet to help jumpstart muscle growth. You might even enjoy eating meat again.
Whole chicken
Many old-school bodybuilders ate whole chicken in copious amounts. Whole chicken, whole milk and potatoes were the name of the game and these foods certainly worked. So why do we only eat skinless, boneless chicken breast today?
I agree that they are quite convenient and easy to prepare, go with almost anything and will keep for several days (or up to a week for the braver ones) when cooked in the fridge. However, in terms of price per calorie, whole chickens are pretty darn cheap, provide more total calories and taste much better.
Turkey
Breast, thigh or the whole damn thing. Turkey is a highly underrated meat that comes into vogue at Thanksgiving, but is almost completely ignored during the rest of the year. Turkey is a fantastic source of protein, a good source of 11 vitamins and minerals, which includes a good dose of cancer-fighting selenium. In addition to this, turkey is a nice change of pace if you don't want to eat chicken all the damn time.
Tuna
Tuna used to be one of the mainstays of bodybuilding nutrition, although tuna has fallen out of favor lately. Nobody talks about it and even fewer people seem to eat it. Tuna is no longer the pretty girl on the ball and has been replaced by the sexier salmon. Even though salmon contains more omega-3 fatty acids and the powerful antioxidant astaxanthin, tuna is still no slouch.
Tuna is a better source of protein, contains over 1 gram of omega-3 fatty acids per can (the amount varies from type to type) and is a good source of 7 vitamins and minerals. It is also an excellent source of selenium, containing three times as much selenium as turkey! Last but not least, tuna is one of the cheapest sources of protein available, although I would recommend the light version due to the significantly reduced mercury content.
Whole eggs
Eggs seem to be making a comeback lately, but I can't tell you how many guys I know who are trying to gain weight and are still eating egg whites by the crate. Two whole eggs with six egg whites don't even come close to the calorie content or nutritional value of five whole eggs.
Whole eggs contain the important and anti-inflammatory ingredients choline and lutein for brain function, zeaxanthin for eye health, vitamin A, vitamin D, B vitamins, selenium, iodine for proper thyroid function and more. Whole eggs are one of Mother Nature's best foods, which begs the question, why are you only eating the damn egg whites? If you still think saturated fat and cholesterol contribute to heart disease - no one believes that anymore, do they?
Pork chop
Pork chops were something I grew up with and yet they seem to have largely disappeared from the American diet - probably due to the fear of fats in the eighties and nineties. Pork chops do contain more fat than chicken or turkey, but who cares? Most of the fat is monounsaturated oleic acid - the same fat found in olive oil - and pork chops are also a good source of 10 vitamins and minerals.
Pork chops are an excellent source of several B vitamins and anti-inflammatory choline, which promotes brain function. On top of that, they're delicious, which is no crime - no matter what those guys who eat 6 meals a day out of Tupperware cans might tell you.
Off to the supermarket
Consistency is the key to any successful bodybuilding plan, but that doesn't mean you should try to subsist exclusively on a dozen "clean" foods. There are plenty of delicious and nutritious foods that can help you pack in some serious calories and nutrients while adding some variety to your plate.
Chicken breast, brown rice, broccoli and egg whites are all good foods, but they're not the only choices - and especially not day in and day out. Give some of these forgotten foods a chance. What do you have to lose?
References:
- Leheska JM, Thompson LD, Howe JC, et al. Effects of conventional and grass-feeding systems on the nutrient composition of beef. J Anim Sci. 2008 Dec;86(12):3575-85.
- Ponnampalam EN, Mann NJ, Sinclair AJ. Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts: potential impact on human health. Asia Pac J Clin Nutr. 2006;15(1):21-9.
- Dhiman TR, Anand GR, et al. Conjugated linoleic acid content of milk from cows fed different diets. J Dairy Sci. 1999;82(10):2146-56.
- Aro A, Mannisto S, Salminen I, et al. Inverse Association between Dietary and Serum Conjugated Linoleic Acid and Risk of Breast Cancer in Postmenopausal Women. 2000;38(2): 151-157.
- Elwood PC, Strain JJ, Robson PJ, et al. Milk consumption, stroke, and heart attack risk: evidence from the Caerphilly cohort of older men. J Epidemiol Community Health. 2005;59:502-505
- Elwood PC, Pickering JE, Hughes J, Fehily AM, Ness AR. Milk drinking, ischaemic heart disease and ischaemic stroke II. Evidence from cohort studies. Eur J Clin Nutr. 2004 May;58(5):718-24.
- Geleijnse JM, Vermeer C, Grobbee DE, et al. Dietary Intake of Menaquinone Is Associated with a Reduced Risk of Coronary Heart Disease: The Rotterdam Study. J Nutr. 2004 Nov;134:3100-3105.
- Gast GC, de Roos NM, Sluijs I, et al. A high menaquinone intake reduces the incidence of coronary heart disease. Nutr Metab Cardiovasc Dis. 2009 Sep;19(7):504-10.
- Nimptsch K, Rohrmann S, Kaaks R, Linseisen J. Dietary vitamin K intake in relation to cancer incidence and mortality: results from the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg). Am J Clin Nutr. 2010 May;91(5):1348-58.
- Spronk HM, Soute BA, Schurgers LJ, et al. Tissue-specific utilization of menaquinone-4 results in the prevention of arterial calcification in warfarin-treated rats. J Vasc Res. 2003 Nov-Dec;40(6):531-7.
- Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. 2006 Apr;38(4):667-74.
By Brian St Pierre | 10/01/10
Source: https://www.t-nation.com/diet-fat-loss/10-forgotten-muscle-building-foods
Different types of products for fat loss
Lifebuoys, love handles, etc. - we all know these terms and we hate them. They refer to the last 5 to 10 kilos of fat on an otherwise already relatively slim body that are frustrating and that we want to get rid of as quickly as possible. Usually, the last excess pounds hang in the most stubborn places. For men this is usually the stomach and for women it is the hips, bottom and thighs. These are the areas where you put on fat first when you put on weight and these are the areas where you lose the fat last.
This is exactly where the problem lies. You can't keep your calorie intake extremely low indefinitely, otherwise your metabolism will fall asleep and your calorie consumption will continue to fall, and you can't do as much cardio training as you like. This is the point at which supplements can prove helpful.
Supplements for men and women
Men and women have different hormonal profiles and body types and therefore differ when it comes to choosing the ideal products for fat loss. There are 6 facets that differ between men and women that should be addressed: Stress, energy, hormones, hydration, appetite and metabolism.
Women need fat burners that are specifically tailored to the needs of the female body. They need fat burners specifically designed to overcome their specific physiological and hormonal barriers to fat loss.
Men can tolerate slightly stronger stimulants than women, as their bodies are generally less sensitive than the female body. In general, men have an easier time losing fat than women because they have a faster metabolism and a leaner body type. In addition, testosterone promotes fat loss, while oestrogen promotes fat storage and water retention. However, men also have their problem areas, such as the lower abdominal area and lower back. A product containing yohimbine can help to lose fat in these areas more quickly.
Different types of fat loss products
Thermogenic supplements:
Thermogenic supplements are fat burners in the truest sense of the word, as they stimulate fat burning by increasing thermogenesis - the burning of nutrients to generate heat. They help the body to increase body temperature, for which the body consumes additional calories. Active ingredients that can be used to achieve such an effect include caffeine and synephrine. There are also ingredients such as yohimbine, which cause fat cells in problem areas to release fatty acids into the bloodstream so that they can be burned to provide the body with energy.
There are certain ingredients that can be found in many fat burners as they have proven to be effective in getting the body into fat burning mode. Here are some ingredients to look for on the label of a fat burner that delivers what it promises:
- Synephrine (the active ingredient in bitter orange)
- caffeine
- Yohimbine (the active ingredient in yohimbe)
- capsicum
Stimulant-free fat burners:
Classic ingredients of fat burners such as caffeine, synephrine and, to a certain extent, yohimbine belong to the group of stimulants - active ingredients that increase alertness and wakefulness and have a stimulating effect. Some stimulants can also produce a feeling of euphoria, which is particularly true of stimulants that stimulate the central nervous system.
Although stimulants have proven to be very effective ingredients in fat burners, there are many people who are sensitive to stimulants and complain of restlessness and insomnia when using such substances. For this group of people, there are stimulant-free fat burners that do not contain any centrally stimulating ingredients.
Fat blockers:
Fatblockers prevent some of the fats ingested through food from being absorbed and utilized by the body. The most common ingredient in fat blockers is chitosan, an extract from crab shells that binds fat. Fat bound by chitosan cannot be absorbed by the body and is excreted undigested. Chitosan is the over-the-counter alternative in supplement form to pharmacy or prescription products such as Alli, which block the enzyme needed for fat digestion, although admittedly chitosan is not quite as effective as the fat blockers available in pharmacies. One problem with taking fat blockers regularly is that, in addition to fat, fat-soluble vitamins and certain minerals may no longer be absorbed by the body in sufficient quantities.
Carbohydrate blockers:
Carbohydrate blockers contain ingredients that inhibit certain enzymes in the body that are responsible for the digestion of carbohydrates and the absorption of carbohydrates in the digestive tract. As a result, some of the carbohydrates ingested are excreted undigested. As a rule, this only works with carbohydrates from starchy products, as the enzymes blocked by carbohydrate blockers are not required for the digestion of sugar.
Carbohydrate blockers are often used after so-called cheat meals to prevent the extra calories consumed in the form of carbohydrates from being stored as body fat.
Appetite suppressants:
Appetitesuppressants are supplements that reduce appetite, which results in eating less. In contrast to prescription appetite suppressants, which can often have a whole range of undesirable side effects, appetite suppressant supplements based on natural ingredients such as hoodia are harmless to health and generally free of undesirable side effects.
Hoodia is an African plant that has been used by indigenous Africans for centuries during long hunting expeditions to combat hunger. Although there are still no detailed scientific studies on the effects of Hoodia during a diet, many users report a significant reduction in appetite.
Thyroid regulators:
Among other things, the thyroid gland controls how quickly the body produces energy, how fast it builds protein and how sensitive the body is to other hormones.
The function of the thyroid gland is of particular interest during a diet as it, or the thyroid hormones it produces, are responsible for the metabolic rate. Unfortunately, thyroid function and the production of thyroid hormones begin to decline during a strict and/or prolonged diet, resulting in the body consuming fewer calories. As a result, you either have to eat less and less over the course of a diet in order to continue making progress, or your diet progress comes to a standstill.
This is where thyroid regulators come into play, which can stimulate thyroid function and thus prevent diet progress from coming to a standstill the longer a diet lasts.
Cortisol blockers:
Cortisol is a hormone secreted by the adrenal cortex. Cortisol is also known as the stress hormone, as it is released in response to physical and mental/emotional stress. This hormone increases blood pressure and blood sugar levels, while suppressing the immune system and thus increasing the risk of infection.
Even though cortisol is a vital hormone, excessive cortisol levels, which often occur during a calorie-restricted diet, have some less desirable effects. In addition to its catabolic properties, which promote the breakdown of muscle protein, cortisol increases appetite while promoting the storage of body fat, particularly in the abdominal area. This is where cortisol blockers come into play, preventing excessive increases in cortisol levels and their undesirable effects without completely suppressing the release of this vital hormone.
A few final words of caution
Even though fat burners taken in moderate amounts over a limited period of time can be quite helpful during a diet, you should still not be too careless with these supplements.
It is completely normal for the body to react less and less to fat burners the longer they are taken. This is due to the fact that fat burners stimulate the central nervous system and the body gradually gets used to this stimulation until it is completely normal for it. Of course, the temptation is great to increase the dosage as the duration of use increases in order to achieve the same effect that these supplements had at the beginning.
However, this should not be done under any circumstances, as it can easily lead to a vicious circle resulting in overstimulation of the body and a collapse in the functions of the adrenal cortex (adrenal gland) and thyroid hormone production - not to mention the deep hole you will fall into when you eventually stop taking these active ingredients. Instead, it is advisable to take a break when you notice a habituation effect, so that the body is sensitized again for a later renewed intake phase.
You should also be aware that fat burners are not a substitute for a reduction in calorie intake or exercise, but only a supplement to a diet that is already working, making this diet more effective.
Last but not least, as with all other supplements, fat burners should be taken in accordance with the manufacturer's recommendations and the maximum recommended dosage should not be exceeded. Central stimulants in particular can have undesirable or even dangerous side effects if overdosed. Even if you are used to stimulants, you should start with the lowest possible dosage for each fat burner and increase it slowly to test how your body reacts to the product in question.
Sources: http://www.bodybuilding.com/fun/fat_loss_supplements.htm
Answers to frequently asked questions about beta-alanine
With hundreds of different sports supplements and a great many products based on made-up claims and ridiculous hype, it's a real challenge to find the supplements that actually deliver real results. Once you've sifted through the supplement junk pile, you know how hard it is to find solid science or real-life evidence for the effectiveness of supplements.
Beta-alanine, however, is an exception. This supplement lives up to its claims of effectiveness and the mode of action of beta-alanine is backed up by studies conducted at leading universities. These are real human studies and not the kind of inconclusive rat studies that many supplement manufacturers like to use to back up their claims about a product's effectiveness.
The science behind beta-alanine is conclusive and it works. This article will take a closer look at how beta-alanine works and also show readers how they can maximize the positive effects of beta-alanine and how this supplement can help them train harder and longer. Used correctly, beta-alanine can take training and progress to a whole new level, helping users to set personal bests and build lean muscle mass.
What are the benefits of beta-alanine for athletes?
According to scientific research, beta-alanine has the following benefits that enable higher athletic performance and better results:
- Increase in anaerobic muscle endurance
- Increase in aerobic endurance
- Increased training capacity for longer and more intensive training sessions
- Increase in explosive muscle strength and power release
- Increasing muscle mass
Let's start with some background information on beta-alanine.
Basic information on beta-alanine
Although beta-alanine has only appeared on the supplement market relatively recently, this compound was discovered over 100 years ago. Beta-alanine, also known as 3-aminopropanoic acid, is a non-essential amino acid that is the only naturally occurring beta-amino acid. Beta-alanine should not be confused with alanine. Alanine is a so-called non-proteinogenic amino acid, as it is not used to build proteins.
It is believed that the largest natural sources of beta-alanine come from the digestion of the beta-alanine-containing dipeptides carnosine, anserine and balenine and not from the direct consumption of beta-alanine. These dipeptides are usually found in protein-rich foods such as poultry, beef, pork and fish.
However, the intake of these dipeptides is not the only source of beta-alanine for the body, as it can also produce beta-alanine itself in the liver through the breakdown of pyrimidine nucleotides, which are broken down into uracil and thymine and then metabolized to beta-alanine and beta-aminoisobutyrate. Of course, beta-alanine can also be taken directly in the form of supplements, which is the subject of this article.
Recently, scientists have begun to study beta-alanine in more detail and its effects on exercise performance and lean body mass. We owe a debt of gratitude and respect to the scientists who are at the forefront of publishing the research on beta-alanine. If it weren't for them, great supplements like beta-alanine and creatine would never have made it to market. Their ongoing research has shown us how to best use these compounds and maximize their benefits in a safe and effective way.
One of the key scientists and a pioneer in the field of beta-alanine research in athletic performance is Dr. Roger Harris. Although this name may not sound familiar, you should know it because this is the same scientist who introduced the bodybuilding world to creatine through his groundbreaking 1992 study.
It looks like Dr. Harris has found another groundbreaking supplement in beta-alanine. However, he is not alone. Over the past two years, highly respected scientist Dr. Jeffrey Stout has published numerous studies on beta-alanine and it doesn't look like his efforts in this field will end anytime soon. Other notable scientists who have published research on beta-alanine include Dr. Tallon, Dr. Hill and Dr. Kim.
What factors limit athletic performance during an intense training session?
In order to understand how beta-alanine works, it is first important to know what processes in the body limit muscle performance and gains during exercise, preventing us from reaching our full potential in terms of strength, endurance and muscle building.
During an intensive training session, large amounts of hydrogen ions (H+) accumulate in the body, which are responsible for the pH value in the muscles falling and thus creating an acidic environment. This process is partly responsible for the burning sensation towards the end of a training set, whereby an accumulation of hydrogen ions occurs regardless of whether you feel a burning sensation in your muscles during training or not.
The breakdown of ATP and the accompanying increase in hydrogen ion concentration occurs in all of the body's energy systems, with the largest amount of hydrogen ions being produced in an energy system known as glycolysis, which forms lactate (lactic acid) as well as hydrogen ions. On a physiological level, lactate releases hydrogen ions and is the largest source of hydrogen ions during exercise, which shifts the pH value of the muscle into the acidic range.
Contrary to what many athletes believe, it is not the lactate itself but the hydrogen ions released that are responsible for the drop in muscle performance during training. However, even though lactate is the primary source of hydrogen ions, it is not the only source. Hydrogen ions are also released in large quantities when ATP is broken down for energy during exercise. The presence of multiple sources that release hydrogen ions causes the pH of the muscles to drop quite rapidly during exercise.
As the pH decreases, so does the ability of the muscles to contract powerfully and maintain high performance during exercise. And if you are not able to perform powerful muscle contractions and push your body to its limits during training, then of course it is not possible to overload the muscles to the maximum and force maximum gains in muscle mass.
In summary, increasing concentrations of hydrogen ions cause a drop in the pH value of the muscles, which in turn is responsible for a reduction in strength and a faster onset of fatigue. These limitations prevent you from adequately overloading your muscles during training and forcing maximum new muscle growth.
Beta-alanine and carnosine
Knowing the effects of the drop in pH and the associated acidification of the muscles on athletic performance, the question of what can be done to counteract this acidification in order to promote strength, endurance and gains in muscle mass is almost inevitable.
This is where beta-alanine comes into play, which can counteract a drop in the pH value in the muscles. In order to understand how beta-alanine works, it is necessary to know how carnosine works. This is due to the fact that beta-alanine only has an indirect effect in the body by increasing the synthesis of carnosine.
Carnosine was discovered in 1900 by the Russian scientist Gulewitsch. Around eleven years later, the same scientist identified the components that make up carnosine. These are the amino acids beta-alanine and histidine. However, it was not until 1938 that the first studies on carnosine were published and its function as an acid buffer in the muscles was discovered.
Carnosine is a naturally occurring dipeptide in the body that is found in type I and type II muscle fibers, with type II muscle fibers having the highest carnosine concentrations. Type II muscle fibers are the fibers that are primarily used during high-intensity strength training sessions and have the greatest potential for muscle growth.
There are a number of pathways through which carnosine appears to influence performance. However, the most well-studied effect is its role as an intracellular acid buffer and it is this effect that we will focus on in this article. Carnosine helps to stabilize muscle pH by "soaking up" hydrogen ions (H+) that are released at a high rate during exercise.
The human body tries to keep the pH value in balance by using different buffer systems. Such acid buffers work largely by absorbing hydrogen ions to keep the pH in an optimal range for the body, allowing the body's various systems to function as effectively as possible. Muscles also function best within a certain pH range. If the pH drops below this range, muscle performance decreases. However, if the pH value can be kept in an optimal range by buffer systems, then the muscles can continue to contract powerfully over a longer period of time.
There are a number of buffer systems that are active in the human body. Some maintain the pH value in the extracellular fluid outside the cells, while others work in the intracellular fluid inside the cell. In addition, there are buffer systems that act both inside and outside the cells.
The focus of this article is on maintaining optimal exercise performance and, as mentioned earlier, the primary sources of hydrogen ion release are the production of lactate (lactic acid) and the breakdown of ATP. Both of these processes occur within the cells, which is why an intracellular acid buffer such as carnosine, which reduces the concentration of hydrogen ions within the cell, is the first line of defense.
In addition to its role as a hydrogen ion buffer within the cell, carnosine has other unique properties. What makes carnosine so unique is the fact that this buffer system is used exclusively for buffering hydrogen ions, unlike other buffer systems that are used in many other cellular reactions in addition to their role in acid buffering, thereby diluting their buffering effect. Even more interesting, however, is the fact that beta-alanine supplementation can dramatically increase carnosine levels in the body, significantly increasing the capacity for acid buffering.
Scientific research has shown that supplementation with beta-alanine over a 4 week period can increase carnosine levels in the body by 42 to 65%. Longer studies over a period of 10 to 12 weeks have even shown an increase in carnosine concentrations of up to 80%. This represents a more than dramatic increase in the effect of an already very effective intracellular buffer.
It is this strong increase in buffering capacity within the muscles that is primarily responsible for the increases in strength, lean muscle mass and muscle endurance observed in studies conducted with beta-alanine.
The following FAQ answers the most frequently asked questions about beta-alanine.
Beta-Alanine FAQ:
Why can't I take carnosine instead of beta-alanine?
When you take carnosine, most of it is broken down in the digestive tract into the amino acids beta-alanine and histidine. Even if small amounts of carnosine can pass through the digestive tract intact, this carnosine is broken down into its components by the enzyme carnosinase in the bloodstream at the latest.
This means that practically all orally ingested carnosine is very quickly broken down into its components beta-alanine and histidine. These two amino acids are then transported - at least partially - into the muscles, where they are used to produce carnosine again with the help of the enzyme carnosine synthase.
As carnosine only consists of around 40% beta-alanine, it is at best an inefficient source of beta-alanine when taken orally. It is therefore more efficient and also considerably cheaper to supplement with beta-alanine in its pure form. You would need to consume significantly more carnosine to achieve the level of increase in carnosine levels that can be achieved using the scientifically recommended dose of beta-alanine. For this reason, beta-alanine is the better solution if the goal is to increase the concentration of carnosine in the muscles.
How do we know that beta-alanine really increases carnosine levels?
As part of scientific studies, scientists performed muscle biopsies - small procedures in which tissue samples are taken from the muscles using a special biopsy needle - at the beginning of the study and at different times during the study. These tissue samples showed that beta-alanine could effectively increase the carnosine concentration in muscle tissue by 42 to 80%, depending on the duration of the study and the dosage used.
Who can benefit from beta-alanine?
- Athletes who train with weights and want to build lean muscle mass and strength.
- Athletes who perform sports activities that require strength, speed and muscle endurance.
- Active people who have reached a training plateau and are looking for a supplement that can take them to the next level.
At what point in my training set will higher carnosine concentrations have their strongest effect?
Increasing carnosine levels will be effective at all points of a training set regardless of whether you are training heavy or for endurance. The body uses three energy systems to do physical work:
- The ATP system, which is primarily used while moving heavy weights during sets with a repetition range of 5 to 6 repetitions.
- The glycolytic system, which is primarily used during a repetition range of 7 to 15 repetitions.
- The oxidative system, which is primarily used during endurance training.
These energy systems are used simultaneously, with certain energy systems being used to a greater extent to produce the energy required for the activity, depending on the level of intensity, the duration of the training and the individual level of fitness. Anyone training with weights will primarily use the first two energy systems mentioned and in both cases an accumulation of hydrogen ions will contribute to a depletion of both systems - and glycolysis in particular.
This is where creatine is somewhat weak. Creatine is active in the ATP-phosphocreatine system, which relies on stored ATP and its resynthesis using phosphocreatine for intense contractions. The use of creatine will increase explosive power, but it won't help much in a repetition range of 7 to 15 reps.
As anyone trying to build bigger muscles knows, you need to train both heavy and moderate in a repetition range of 7 to 15 reps to achieve maximum gains in muscle mass. Beta-alanine, by increasing carnosine concentrations, can buffer the accumulation of hydrogen ions that occurs in both of these repetition ranges, allowing you to maintain powerful muscle contractions over a longer period of time.
Reducing cellular fatigue is an additional strength of beta-alanine. A recent study showed that beta-alanine outperforms creatine when it comes to reducing cellular fatigue, putting it one step ahead of creatine, which is considered the most effective supplement of the last decade.
How long does it take to feel the benefits of beta-alanine?
The first positive effects on performance are typically felt after just two weeks of taking beta-alanine, with some users experiencing an effect after just one week. As carnosine levels increase, the benefits become more and more noticeable. The most dramatic results are generally felt within 3 to 4 weeks, with the effects continuing to increase beyond this period.
Scientific research has shown that carnosine levels continue to increase over a period of at least 12 weeks, which is why it is recommended that beta-alanine be used for at least three months to optimize carnosine levels.
However, there are also immediately noticeable benefits. Many users report better blood circulation and a stronger muscle pump from the first intake of beta-alanine. This is due to the fact that beta-alanine increases carnosine levels and carnosine is a powerful precursor for the production of nitric oxide synthase - a group of enzymes required for the production of nitric oxide.
Is beta-alanine safe and harmless to health?
Although this is probably not a frequently asked question, it should be one of the first questions you ask about a supplement. Unfortunately, many exercisers are so focused on building muscle and maximizing their performance that they completely overlook the safety aspect of new supplements.
But coming back to the actual question, this can be answered with an almost unqualified "yes". In studies in which beta-alanine was used for up to 12 weeks at a time, no negative changes in a wide range of biochemical, haematological and hormonal markers were found. Even if it is not possible to say that beta-alanine is 100% safe according to current scientific knowledge, it can at least be said with a fair degree of certainty that supplementation over a period of 12 weeks can be regarded as safe.
What is this tingling feeling at the beginning of beta-alanine intake based on?
The tingling sensation at the start of beta-alanine supplementation, also known as parathesia, occurs when beta-alanine binds to nerve receptors, activating them and causing them to fire. Many of these nerves are located under the skin, resulting in a tingling/stinging sensation reminiscent of faint pinpricks. This sensation begins about 15 to 20 minutes after taking beta-alanine and usually lasts for 60 to 90 minutes.
The intensity of this sensation varies depending on the beta-alanine dosage, individual sensitivity and potential calcium ion channel activators such as caffeine. This feeling usually disappears after some time of beta-alanine intake. In addition, carbohydrates can reduce this tingling sensation.
If I don't feel this tingling sensation when I start taking beta-alanine, does that mean that beta-alanine is not working for me?
The described tingling sensation under the skin after taking beta-alanine does not occur in all users. Some users can take up to 6 grams of beta-alanine at a time without feeling anything. You should not worry if you belong to this group of users. The tingling sensation after taking beta-alanine is not a sign that beta-alanine is working or being absorbed by the muscles and converted into carnosine. So there is no need to worry if you don't feel anything like this, as beta-alanine will still increase carnosine levels, as studies have repeatedly shown.
A good example of this phenomenon is the combination of carbohydrates with beta-alanine, which suppresses much of the tingling sensation while at the same time accelerating the onset of action of beta-alanine compared to taking beta-alanine without carbohydrates.
Another good example is comparative studies that compared carnosine concentrations when using multiple small beta-alanine doses in the 800 mg range to using multiple beta-alanine doses in the 1,600 mg per dose range. In these studies, the same total daily beta-alanine dose was used and the only difference was the size of the individual servings.
While 800 mg per dose caused virtually no tingling sensation, a dose of 1,600 mg could cause a significant tingling sensation under the skin. However, the results of the studies ultimately showed that the carnosine concentrations were almost the same with both dosing strategies.
How much beta-alanine is needed to achieve an increase in performance?
Scientific research has shown that the use of 3.2 to 6.4 grams of beta-alanine per day can significantly increase carnosine levels and performance. Recent studies using 4 to 5 grams of beta-alanine per day showed carnosine concentrations and performance increases comparable to those observed with a daily dose of 6.4 grams of beta-alanine.
Should you supplement with histidine in addition to beta-alanine, since histidine is a component of carnosine?
Additional supplementation with histidine is unlikely to provide any further benefits, as histidine is already present in high concentrations in the muscles, whereas beta-alanine is only present in small amounts. Scientists have found that it is beta-alanine that drives carnosine synthesis, not histidine. As this has been repeatedly proven by various studies, it is not necessary to supplement histidine to increase carnosine levels.
However, there may be groups of people such as vegans, vegetarians or older people who do not consume enough histidine in their diet and therefore have a histidine deficiency that could affect carnosine synthesis. Rather than supplementing histidine, however, these individuals should increase their total protein intake, which will also solve the problem of potential histidine deficiency.
Are there other methods that can increase beta-alanine's ability to boost carnosine levels?
A recent study showed that a group of subjects who took beta-alanine along with carbohydrates were able to increase their performance in half the time compared to a group who used a comparable amount of beta-alanine without carbohydrates. Carbohydrates increase insulin levels and insulin increases the transport of amino acids such as beta-alanine into the muscle cells.
Taking beta-alanine before and after training could also increase beta-alanine uptake by the muscles. Studies investigating the nutrient timing of amino acids have clearly shown that when amino acids are consumed before and after exercise, their delivery to and uptake by the muscles is increased. The improved absorption is largely due to better blood flow to the muscles during training.
Will taking taurine at the same time as beta-alanine prevent beta-alanine from increasing carnosine levels and performance?
Although there could be potential problems if beta-alanine and taurine are taken at the same time, as both compete for the same transporter into the tissues, such problems have not been observed to any significant extent in scientific studies. A study conducted by Dr. Harris showed that the increase in carnosine levels in the muscles was not reduced when beta-alanine was taken together with taurine.
In addition to this study, there are several other studies in which beta-alanine was combined with taurine. If you compare the results of these studies with the results of other studies in which only beta-alanine was used, the results do not differ in terms of the carnosine concentrations achieved.
All this suggests that taurine does not significantly reduce the absorption of beta-alanine in practice, as otherwise subjects taking beta-alanine together with taurine should have had significantly lower carnosine levels in their muscles.
Can beta-alanine replace creatine?
Beta-alanine is not a substitute for creatine, as the two compounds exert their effects via completely different mechanisms. Instead, it is better to combine creatine and beta-alanine in order to benefit simultaneously from the explosive strength increased by creatine and the muscle fatigue delayed by beta-alanine.
http://www.bodybuilding.com/fun/beta_alanine.htm
