Nutrition

Aug 24, 2017 Gigas Editorial approx. 18 min

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

Aug 14, 2017 Gigas Editorial approx. 7 min

A little protein guide

In the field of sports supplementation,protein is the most important and most frequently sold supplement with the most different dosage forms and forms. It is therefore particularly important to be familiar with this supplement category, its ingredients and its effects on the body.

Protein, both for building muscle mass and during a diet for fat loss, is in many ways similar to an investment plan for retirement: you know you need it, but you're not always sure which product is the right one because there are simply too many different products out there. But just as it's important to diversify your financial portfolio for long-term wealth, it's important to incorporate different sources of protein into your daily diet.

The proteins found in whole foods such as beef, poultry, fish and dairy products are just as important as the proteins found in protein powders, protein bars and ready-made protein drinks. The problem, thanks to the enormous growth of the supplement industry, is that there seem to be as many different protein supplements as there are investment funds.

This article is intended to help the reader get an overview of the different protein supplements available on the market and make it easier to choose the right product for their individual goals.

Whey protein

When it comes to building muscle, whey protein doesn't beat it. Whey protein is the best protein for stimulating muscle growth after training. The best whey protein products on the market contain whey protein isolate and whey protein hydrolysate. These are the purest forms of whey protein, which are digested the fastest and reach the muscles quickly.

Whey protein concentrate is also a good source of protein, but it contains more carbohydrates and fat, which slows down digestion. The first muscle building supplement you should buy is therefore a protein powder that either contains 100% whey protein or has whey protein at the top of the ingredients list.

Casein protein

Whey protein is an excellent protein due to its rapid absorption, but there are times when a slower digesting protein such as casein can be beneficial. Casein protein is very suitable as a last protein meal before going to bed, as it provides the body with a slow but continuous supply of amino acids throughout the night. In addition to this, casein protein has been shown to increase muscle growth when added to a post-workout drink in addition to whey protein.

When choosing a casein protein powder, look for a product that contains micellar casein, which is the slowest digested of all forms of casein (caseinates are also suitable). The bottom line is that every intelligent supplement plan should contain casein.

Milk protein

When you remove most of the carbohydrates and fat from milk, you get a product known as milk protein. Milk protein is 80% casein and 20% whey protein, making it a fairly slow digesting protein. A blended protein powder that contains milk protein can still be a good choice for pre- and post-workout consumption, as long as whey protein is ahead of milk protein on the ingredient list. When choosing a milk protein supplement, make sure that the product contains milk protein isolate - the purest form of milk protein - or milk protein concentrate.

Egg protein

Before whey protein was discovered as a protein source, egg protein was the protein of choice. Egg protein is of very high quality and is somewhere between whey protein and casein protein in terms of digestion speed. Although egg protein on its own is not the best choice during the time around training, a blended protein powder containing egg protein, whey protein and casein protein can be effective at virtually any time of day. In other words, it will provide your body with a combination of fast, medium and slow digesting protein to keep your muscles growing throughout the day.

Beef protein powder

Let us assure you that we are not talking about beef bouillon cubes or anything that even remotely tastes like red meat. (ironically, beef protein powder is often sold in fruit flavors). Beef protein powderis, as the name suggests, actually made from beef from which virtually all the fat has been removed. As a result, beef protein powder is quickly digested and can be a good alternative to whey protein for those who suffer from a milk allergy.

Soy protein

Although soy protein is quite fast digesting, its real benefits lie in its ability to increase nitric oxide levels, boost growth hormone production and promote muscle recovery after exercise. And while there are still doubts about its effects on testosterone and estrogen levels, we can confirm that the latest research concludes that soy protein neither lowers testosterone levels nor increases estrogen levels in men.

Protein bars

Assuming you don't have the time (or desire) to prepare every meal and snack separately, convenience is a great thing. This is where protein bars come into play. If you're in a rush and heading off to work, you can simply pop in a protein bar and if you're worried about being stuck in the office without something healthy to eat, you can keep a box of protein bars in your desk drawer.

Many of the bars on the market contain protein, fat and carbohydrates, making these bars a small meal that can tide you over until your next big meal. In addition, there are a number of low-carb bars that contain sugar alcohols, which are not absorbed by the body as quickly as regular sugar.

As protein bars are digested more slowly than protein in liquid form, they are not ideal for pre- and post-workout protein intake, but at any other time they can be an ideal addition to the diet.

Ready-made protein drinks

Again, it's all about convenience. Ready-made protein drinks simply need to be unscrewed and drunk.

Just like protein bars, ready-made protein drinks can be taken anywhere and easily stored at work, although they always taste best when chilled. Although they are not the worst choice before and after training, they are not the best choice before and after training as they usually contain milk protein, 80% of which is slow-digesting casein. If possible, ready-made protein drinks should primarily be used as a snack.

Tip: Eating 4 to 6 smaller protein-containing meals per day can increase calorie consumption by up to 10%.

Tip: You should always add a few simple carbohydrates to your post-workout shake to ensure maximum muscle growth.

Other ingredients

Protein powders are not always made from protein alone. The following ingredients are often added to promote gains in muscle mass and increase performance:

Amino acids: In addition to the amino acids that make up the protein contained in a given product, additional amino acids such as branched-chain amino acids(BCAAs) and glutamine are often added to support muscle recovery.
Creatine:Similar to whey protein, many experts recommend taking creatine before and after training to promote muscle growth. For this reason, it is not surprising that many manufacturers combine these two supplements in one product.Healthy fats:Fats such as medium-chain triglycerides (MCTs) and conjugated linoleic acid (CLA) are often added to protein powders to help build lean muscle mass and promote heart health.
Carbohydrates: It takes more than just protein after a workout to provide muscles with everything they need for adequate recovery and muscle growth. Quickly digestible carbohydrates such as dextrose are also key ingredients for this.
Digestive enzymes: What's the point of protein intake if you can't digest the protein you've consumed? Enzymes such as proteases are often added to protein powders to speed up protein digestion and ensure that no protein is wasted.

http://www.bodybuilding.com/fun/mens-fitness-guide-to-supplements-protein.html

Aug 10, 2017 Gigas Editorial approx. 6 min

The benefits of targeted BCAA supplementation

This article will look at the benefits that targeted supplementation with branched-chain amino acids (BCAAs) can have for the body. These benefits range from improving general health, supporting fat loss and muscle building to increasing physical performance.

Benefits of BCAAs for muscle building:

Stimulation of protein synthesis

BCAAs have been shown in scientific studies to stimulate protein synthesis independently of other factors. In other words, it has been shown that branched-chain amino acids can stimulate muscle building even without accompanying training.

Further studies have shown that BCAAs can increase levels of the hormones testosterone, insulin and human growth hormone. All of these hormones are highly anabolic hormones that have a significant effect on muscle growth.

One study showed that supplementation with 10 grams of branched-chain amino acids under extreme exercise conditions such as hiking at high altitude for 21 consecutive days increased muscle mass, while no such changes were observed in the placebo group. The important message from this research is that these subjects built muscle under extreme conditions without an anabolic stimulus such as weight training through BCAA supplementation!

Benefits during a diet

Stimulation of fat loss

Scientific studies have shown that branched-chain amino acids stimulate a significant reduction in body fat. As part of a study, 25 wrestlers at competition level were divided into one of the following three diet groups:

A diet that was rich in BCAAs
A diet that was low in BCAAs
A control group with an average BCAA intake

The test subjects followed this diet over a period of 19 days. The results showed that the BCAA group lost the most fat with an average of 17.3%. Much of this fat came from the abdominal region, which could make BCAAs a potential tool for targeted fat loss in the abdominal area.

In another study, 2 groups of climbers were divided into a BCAA supplement group and a control group. Although both groups lost weight, the members of the BCAA group were observed to gain muscle mass while losing fat, while the members of the control group lost muscle mass.

One theory as to how branched-chain amino acids might exert their fat-burning and muscle-building effects is as follows: When high levels of BCAAs are present in the bloodstream during exercise, the body might sense these elevated BCAAs levels, which under normal circumstances are a sign of muscle tissue breakdown, and in response stop breaking down muscle tissue and instead use more fat for energy. At the same time, the additional BCAAs in the bloodstream stimulate the release of insulin, which transports the BCAAs directly into the muscles.

The result of these two processes is simultaneous fat loss and muscle building. To maximize the fat loss effect of BCAAs, it may be helpful to limit carbohydrate intake during the last 2 hours before training.

Anti-catabolic effects and muscle protection during a diet

Branched-chain amino acids exert most of their effects through anti-catabolic activity. In short, they suppress the use of muscle protein to provide energy to the body and thus protect against muscle protein breakdown. In part, this is because they themselves can be used as an energy source by the body.

If less muscle protein is broken down during training, the result is higher net protein synthesis and increased muscle growth or better maintenance of existing muscles. This effect is particularly noticeable during a calorie-restricted diet, during which the body increasingly relies on muscle protein as an energy source due to a lack of energy supplied by food.

In a study conducted with severely overweight subjects who were placed on an extreme diet with very low calorie intake, it was shown that BCAA supplementation stimulated anabolism and protected existing muscle mass, so that the subjects burned more fat instead of muscle protein, resulting in better maintenance of existing muscle tissue.

Benefits for physical performance and recovery

Increased endurance

The branched-chain amino acids can act as a nitrogen donor for the synthesis of L-alanine, which supplies the body with glucose when muscle glycogen stores are depleted. In this way, BCAAs can help protect the body's glycogen stores by reducing glycogen depletion during exercise.

In a four-week study, Japanese scientists administered either BCAAs or a placebo to rats and allowed the rats to exercise until complete exhaustion. The BCAA group showed a lower rate of depletion of muscle and liver glycogen stores during exercise, meaning that they were able to exercise at a higher intensity for longer. The reader may now be wondering how to train rats to exhaustion. A commonly used method is to let the animals swim in water and observe how long they can stay afloat under their own power.

Supplementation with branched-chain amino acids could increase endurance and help maintain exercise intensity when the energy normally provided by food decreases. Anyone who has ever followed a very low carbohydrate diet over a long period of time will appreciate such an effect.

Accelerated recovery after training

Perhaps the greatest benefit branched-chain amino acids can have for a hard-training athlete is accelerated and improved metabolic recovery. Most athletes quickly notice a substantial reduction in post-workout muscle soreness after starting BCAA supplementation. Even without the other benefits of BCAA supplementation, this means faster regeneration and recovery from exercise-induced muscle damage, which means nothing more than faster gains in strength and muscle mass, since muscle growth is nothing more than the body's response to this exercise-induced muscle damage. Faster recovery after training also means that you can train more often and therefore achieve your goals faster.

Health benefits

Improving the function of the immune system

When you're sick, it's hard to train and even harder to build muscle mass. In addition, you will lose a lot of strength and muscle mass while you are ill. Fatally, if you train at high volume or high intensity, you risk suppressing your immune function, which is associated with a higher risk of infection. Supplementation with branched-chain amino acids can help reverse glutamine dep letion, which is essential for immune system function. In addition, BCAAs help to prevent a catabolic state, promoting recovery and reducing the damaging effects that exercise can have on the body.

Stimulating the breakdown of visceral body fat

Scientific research has shown that branched-chain amino acids stimulate a significant and preferential breakdown of visceral fat. Visceral body fat, which is found below the subcutaneous fat under the skin, primarily in the abdominal area, is very resistant to dieting and is therefore difficult to break down. This effect of BCAAs is particularly interesting because it is visceral and not subcutaneous fat that is associated with an increased risk of cardiovascular disease in overweight people.

http://www.bodybuilding.com/fun/inmag13.htm

Aug 09, 2017 Gigas Editorial approx. 8 min

Supplements for a washboard stomach

Summer is the time to get hard and defined and show off the fruits of your labor. A washboard stomach is essential for this. This article describes 6 supplements that can help you achieve just that.

Protein powder

A protein powder is the supplement that should be in a serious bodybuilder's supplement arsenal all year round. Countless studies in the past have shown that protein powders have positive effects on athletic performance, muscle strength, muscle growth, muscle maintenance and even fat loss.

Performance

When performance increases, you can train harder. Harder training sessions build more muscle and burn more calories or fat both directly through the training itself and indirectly through the increased muscle mass.

Strength

Progressive strength gains allow the use of heavier weights. Training with heavy weights has a positive effect on both muscle mass and metabolic rate at rest and the higher the metabolic rate, the more calories you burn and the more fat you will lose.

Muscle growth and maintenance:Muscles need calories to function. The more muscle mass you have, the more calories you burn at rest. Protein helps to increase muscle mass and maintain existing muscle mass during a restrictive diet.

Fat loss:When protein powder is used in conjunction with a healthy diet and proper exercise plan, you will burn more fat than through diet and exercise alone. In addition, when protein is digested, about 20 to 25% of the calories supplied by the protein itself are used up again, which is also known as the thermic effect of protein.

There are different applications for different types of protein powder during the diet:

The use of fast-digesting protein such as whey protein after training is essential for protein synthesis.
Protein powders such as multi-component proteins and casein are good as snacks or meal replacements when you don't have time to prepare a meal.
Slowly digestible protein such as casein, consumed before bed, provides the amino acids needed for regeneration and muscle maintenance during sleep.

Fat burner

The wide variety of fat burners available today can make it difficult to find the right fat burner for your specific needs. To make things a little easier, this section provides a rough overview of the different categories of fat burners. This categorization can help you find the fat burner that is best for you.

Thermogenic supplements

This type of fat burner increases the body temperature and usually also the heart rate at rest, which increases calorie consumption at rest. This can lead to a feeling of warmth and increased sweating. The most commonly used ingredients in this type of fat burner are caffeine, yohimbe/yohimbine and synephrine.

Appetite suppressants

Appetitesuppressants suppress hunger or appetite, making it easier for the user to adhere to a strict diet. These supplements usually contain various stimulants or hoodia extract.

Thyroid function regulators

Supplements in this category stimulate thyroid function, which burns more calories at rest and can counteract a diet-induced reduction in metabolic rate. Most products of this type contain guggulsterone or forskolin as active ingredients.

Carbohydrate blockers

Carbohydrate block ers prevent or reduce the body's utilization of starchy carbohydrates. The primary ingredient in supplements of this type is usually an extract from white kidney beans, which blocks an enzyme that breaks down larger starch molecules into sugar molecules that can be utilized by the body.

Fat blockers

Depending on the active ingredient, fat blockers bind dietary fats or inhibit the absorption of fatty acids in the intestine so that some of the dietary fats consumed are excreted undigested. The primary ingredient in supplements of this type is usually chitosan, an extract from crab shells that can bind large amounts of fat.

Cortisol blockers

A calorie deficit, heavy physical exertion and stress can significantly increase the body's cortisol levels. As cortisol is a catabolic hormone, this can lead to a loss of muscle mass due to the breakdown of muscle protein to provide energy for the body. Supplements from the cortisol blocker category can help to counteract an increase in cortisol levels and thus counteract the muscle loss feared during a diet. Most cortisol blockers contain phosphatidylserine as an active ingredient.

Carnitine

Carnitine is a naturally occurring amino acid that can promote fat loss during a diet. The body needs carnitine to release fatty acids from fat cells so that they can be transported into the cells of the body (including muscle cells) where they can be burned by the mitochondria for energy.

During a diet, there is no way around significantly reducing carbohydrate intake, which in many dieters reduces the ability to concentrate due to a lack of carbohydrates in the brain. Carnitine can help improve mental function and focus during a low-carb diet, which is beneficial during both exercise and mental exertion.

In addition, carnitine has been shown to remove toxic metabolites produced during exercise from the muscles, resulting in less fatigue during exercise and better recovery.

Recommended dosage: 1000-2000mg before and after training.

Green tea extract

Green tea has been used in Asia for over 1000 years as a stimulant and in traditional medicine to support the healing of wounds and the elimination of urine. Modern science has identified many other benefits of green tea, including the following:

Health benefits

Green tea increases the levels of antioxidants in the body, which neutralize free radicals. Free radicals are naturally occurring compounds that are produced as part of metabolic processes or by environmental factors such as smoking or UV light and can damage the body's cells.
Green tea helps to protect the cells of the skin from the damaging effects of ultraviolet radiation from the sun.

Benefits for diet and fat loss

Green tea contains caffeine, which stimulates the body's metabolic rate so that it burns more calories and more body fat.
Green tea contains catechin polyphenols, which can increase the metabolic rate by up to 4% and stimulate fat burning.
Green tea helps to stabilize blood sugar levels after a meal, preventing high insulin levels and reducing fat storage.
Green tea has a certain appetite-suppressing effect.
Green tea has diuretic effects, which means that it promotes the excretion of fluids via the urine. This excretes excess water, which results in a more defined appearance of the muscles.

CLA (conjugated linoleic acid)

CLA is a naturally occurring fatty acid found in meat and dairy products that has numerous health benefits and supports the breakdown of body fat. Since natural sources only contain very small amounts of CLA, CLA must be taken in the form of supplements in order to fully benefit from its advantages.

CLA helps the body to burn body fat for energy and at the same time interferes with the storage of fat in the body's fat cells. In addition, CLA has positive effects on protein metabolism and thus promotes the build-up of muscle mass - and more muscle mass means higher calorie consumption at rest. CLA also increases the metabolic rate, which means more calories are burned.

The numerous health benefits of CLA include supporting immune system function (resulting in faster recovery after exercise, among other benefits), lowering cholesterol levels and antioxidant properties.

Recommended dosage: 3 to 6 grams evenly distributed throughout the day with meals.

Beta-alanine

Beta-alanine is a non-essential amino acid that helps with the body's production of carnosine. Carnosine is found in the cells of rapidly contracting muscle fibers, where it acts as a buffer for hydrogen ions.

Hydrogen ions are produced during intense exercise as part of lactate formation and too many hydrogen ions lower the pH value in the muscles, resulting in hyperacidity. This acidic environment is responsible for the muscle burn you feel at the end of a set during training. Acidification of the muscles results in muscle exhaustion and muscle failure. In addition, both ATP and calcium, which are essential for muscle performance, are less effective in an acidic environment.

Higher carnosine levels result in a higher pH value and less acidification of the muscles due to its effect as an acid buffer. As a result, you can perform more repetitions, train at a higher intensity and fatigue sets in later. Unfortunately, carnosine cannot be supplied directly in the form of supplements, as it is completely broken down during the digestive process. However, you can supplement beta-alanine, which is converted into carnosine in the body.

Beta-alanine allows for longer and harder workouts, resulting in more calories burned during exercise. In addition, more intense training leads to more muscle growth and more muscle means more calories burned at rest.

Recommended dosage: 2-3 grams before and after training.

Concluding remarks

As effective as the supplements presented will be in supporting fat loss, one should never forget that they can only be effective when combined with the right diet and training program. In other words, these products will absolutely not work if the diet and exercise program does not match the diet goals.

Source: http://www.bodybuilding.com/fun/summer_abs_supplement_guide.htm

Aug 03, 2017 Gigas Editorial approx. 2 min

Creatine and CLA improve strength and body composition

The fitness world is full of supplements, but which ones really make a difference? A new study finds that combining creatine monohydrate and conjugated linoleic acid (CLA) after resistance training could improve strength and body composition in older adults. Many people already know that creatine is considered an effective supplement, but they may not know much about CLA. CLA stands for conjugated linoleic acid and is a variant of the fatty acid linoleic acid. The main sources of CLA are dairy products and beef. Humans consume an average of 15 to 147 mg of CLA per day.

The study

The study involved 19 men and 20 women who completed a resistance training program of two training sessions per week for six months. The subjects were older adults between the ages of 65 and 85. The subjects were randomly assigned to a creatine monohydrate + CLA group or a placebo group. The creatine dosage was 5 grams per day (in combination with 2 grams of dextrose) and CLA was dosed at 6 grams per day.

The training consisted of 12 repetitions per exercise and the exercises included leg presses, chest presses, leg extensions, leg curls, shoulder presses, lat pulldowns, seated rowing, calf raises, crunches and back extensions. Arm flexion exercises and arm extension exercises were trained with 10 repetitions. The resistance was increased each week and the maximum weight for a repetition was tested every four weeks so that adjustments could be made if necessary.

The results

The results of the study showed improvements in functional capacity and strength in all subjects. However, the group that supplemented with creatine and CLA showed greater improvements in most measures of muscle endurance, isokinetic strength during knee extensions, lean body mass and body fat reduction. Most strength parameters improved similarly in men and women. The only strength measurement that showed a difference between the sexes was knee extension strength, which increased the most in women who supplemented with creatine and CLA.

The results of this study show that resistance training is already beneficial on its own, but its benefits can be enhanced by combining it with supplementation with creatine monohydrate and CLA. Although this study was conducted with older subjects, there is no reason to believe that younger individuals would not reap similar benefits.