Nutrition

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:

1. A diet that was rich in BCAAs
2. A diet that was low in BCAAs
3. 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

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.

References:

Study: http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0000991

By Joshua Wortman

Source: https://breakingmuscle.com/fuel/science-says-creatine-and-cla-improve-strength-and-body-comp

Carbohydrate supplements: applications for muscle growth, regeneration and performance

Source: https://www.muscleandstrength.com/expert-guides/carb-supplements

Carbohydrates are often overlooked when creating a nutrition plan. In this guide, you will learn what carbohydrate supplements are, how they can benefit your goals and how to use them for optimal results.

This guide will teach you the following:

• What carbohydrates are and why you should focus on them as much as protein.
• The two forms of carbohydrates: simple and complex - and which is best for building muscle.
• The best time to eat carbohydrates.
• How carbohydrates help build and maintain muscle.
• How carbohydrates affect performance.
• What popular carbohydrate supplements are available, including Waxy Maize and weight gainers.
• The difference between dextrose, maltodextrin and waxy maize starch.
• How many grams of carbohydrates you need depending on your weight, goals and body type.

Carbohydrates have somehow gotten a bad reputation. Low-carb and ketogenic diets and diets have gained a lot of popularity over the last few years. The popularity of these diets has caused many people to shy away from carbohydrates. While most bodybuilders consume tons of protein powder and essential fatty acids (EFAs), carbohydrates tend to be neglected. This is a big mistake.

When used properly, carbohydrates can increase muscle growth, prevent muscle loss and even boost metabolism. However, to learn how to best use carbohydrates to your advantage, you first need to know how carbohydrates are used by the body.

What are carbohydrates?

In biochemistry, carbohydrates are also known as saccharides. Saccharides are divided into four chemical groups: Monosaccharides, disaccharides, oligosaccharides and polysaccharides. In general, monosaccharides and disaccharides are classified as sugars. Sugars are usually referred to as simple carbohydrates, while oligosaccharides and polysaccharides are usually referred to as complex carbohydrates.

The terms simple and complex carbohydrates are the more common everyday terms, but you can use the other terms to impress your friends at the gym with your knowledge of carbohydrates.

The digestion rate of carbohydrates varies depending on the carbohydrate source. The unit of measurement for the digestion rate of carbohydrates is the so-called glycemic index. The higher the value of the glycemic index for a carbohydrate, the faster it is digested and the lower this value is, the slower it is digested.

But why on earth should we worry about how quickly a carbohydrate is digested? It has something to do with the hormone insulin. Insulin is an extremely powerful anabolic hormone that is released when you eat carbohydrates. If carbohydrates are digested quickly, this will lead to a strong release of insulin and a high concentration of this hormone in the blood.

If carbohydrates are digested slowly, then the insulin secretion will be lower and continuous, resulting in a lower concentration of this hormone in the blood. As we will see, this can be useful at training time when muscle breakdown is a serious threat to muscle gains.

Use in the body

Carbohydrates are the preferred source of energy for the metabolism. Although the body is able to obtain energy from proteins and fats, these energy sources do not allow it to function at an optimal level.

When carbohydrates are consumed, there are a few different ways in which they can end up. The first is that they are broken down into glucose and burned directly as an energy source. Glucose is the preferred source of energy for working muscles and the brain, which is why all carbohydrates must first be broken down into individual glucose molecules before they can be used.

If the body does not need additional glucose as an energy source at the moment, the carbohydrates consumed are converted into glycogen and stored. The body stores carbohydrates in the form of glycogen in the liver and muscle tissue for use at a later time. When the body needs energy, it can break down this stored glycogen and convert it into glucose as an energy source.

When all the glycogen stores in the liver and muscle tissue are full, the carbohydrates are converted into fat and stored as adipose tissue. Obviously, this is something that serious athletes want to avoid. For this reason, it is important to consume enough carbohydrates to provide sufficient energy for training and metabolism, but not to eat more carbohydrates than the body needs.

Increased performance

To understand the effects that carbohydrates have on performance, you first need to know how your body uses different forms of energy during a training set. To move a weight, your body needs energy. Adenosine triphosphate - ATP for short - is the only source of energy that can make our muscles contract. Unfortunately, your muscles only store enough ATP to support muscle contractions for a few seconds, so the used ATP needs to be replaced quickly.

If it is not replaced, no further muscle contractions will be possible, which means the set is over. Fortunately, your body can replenish ATP stores by breaking down creatine phosphate. This breakdown releases energy for a rapid rebuilding of ATP. Your muscles store enough creatine phosphate for about 8 to 12 seconds of maximum effort. When creatine phosphate stores run low, your body switches to glycolysis.

Glycolysis is a process in which your body uses stored glycogen (carbohydrates stored in your muscles) and blood sugar to replenish ATP reserves. Your body repeats this process with every single set you do in the gym. Carbohydrates therefore come into play during glycolysis. Between sets, your muscle cells use the glycolytic pathway to replace depleted ATP.

If glucose or glycogen becomes scarce, then your strength will suffer, your training set will come to an end sooner and intense training will become almost impossible. Consuming carbohydrates will increase glucose levels in the bloodstream for immediate use for energy. This will conserve glycogen stores and allow you to continue training at optimal intensity.

It doesn't matter if you are a bodybuilder, an athlete or just want to improve your body development - your results will depend on how well you perform your training sessions. This is the time when muscle growth is stimulated. Carbohydrates ensure that you can train hard from the beginning to the end of your training session. For increased performance, high-glycemic carbohydrates should be consumed directly before and during training.

Carbohydrates for building muscle and maintaining existing muscle mass

We now know that carbohydrates can improve performance during exercise. This will definitely lead to muscle growth in the long run, but carbohydrates can also increase muscle growth in a more direct way. This is primarily through the actions of the hormone insulin. As mentioned earlier, the consumption of carbohydrates causes a release of insulin.

Insulin increases the rate of protein synthesis (muscle growth), which is the main goal of any strength athlete. One way in which insulin causes muscle growth is by increasing the transport of amino acids from the bloodstream into the muscles. In addition to this, insulin binds to the muscle cell membrane, which triggers a series of reactions that lead to muscle growth.

Insulin also has an anti-catabolic effect, which means that it prevents muscle breakdown. From an anti-catabolic point of view, insulin keeps the catabolic hormone cortisol in check. One of the functions of cortisol is to break down protein (muscle tissue) and convert it into energy. When insulin levels are higher, cortisol levels are lower. This is the primary anti-catabolic power of insulin.

During exercise, the body is in a catabolic state because cortisol levels are high. Some of this muscle breakdown can be counteracted by consuming high-glycemic carbohydrates before and during exercise.

After training, the body will continue to be in a catabolic state until protein and carbohydrates are consumed. For this reason, high-glycemic carbohydrates should also be consumed after training. After training, the body is in a unique state. It is much more sensitive to nutrients and protein synthesis is increased beyond normal resting levels. This is another reason to mix carbohydrates into your post-workout protein shake.

Last but not least, consuming high-glycemic carbohydrates will replenish glycogen stores that were depleted during training. This leads to faster recovery and a better training session the following day.

Supplements vs. food

One of the biggest questions is whether you should take your carbohydrates in the form of food or supplements. The answer is...BOTH! Both supplements and food have their individual benefits that make them ideal in certain situations. Supplements have the advantage that they are digested faster than whole foods and therefore cause a greater insulin release. Whole foods tend to be slower to digest, which can help prevent cravings and also have many health benefits.

For this reason, it is best to consume high-glycemic carbohydrates in the form of supplements such as dextrose/glucose and maltodextrin immediately before, during and after exercise. During the rest of the day, carbohydrates in the form of whole foods such as fruits, vegetables and whole grains are best.

Dextrose, maltodextrin and waxy maize (waxy maize starch)

Dextrose and maltodextrin are the best sources of carbohydrates for use before, during and after training. How do you know which one is right for you? Both dextrose and maltodextrin are fast-digesting, high-glycemic carbohydrates that will cause a rapid insulin release.

Dextrose is basically nothing more than pure glucose and therefore requires no digestion. Dextrose is sugar in the purest sense of the word. It also has a sweet taste. Maltodextrin, on the other hand, is a polysaccharide, which means that even though it is digested almost as quickly as dextrose, it is not technically a sugar. It is also not sweet and is often almost tasteless.

Dextrose is generally the best choice before, during and after exercise. Maltodextrin also works well for those who don't tolerate sugar well or don't like the sweet taste of dextrose.

Waxy maize starch is another very popular carbohydrate supplement. Waxy corn starch is a high molecular weight starch that contains no sugar. Waxy maize starch is a unique complex carbohydrate that can be quickly digested by the body. Like maltodextrin, this supplement works well for those who are sensitive to sugar

While proteins support muscle building, waxy maize starch is designed to replenish glycogen stores. Waxy maize starch can be used before, during and after training.

Carbohydrate timing

When you eat and supplement carbohydrates can be important to your performance. Here are the best times during the day to consume carbohydrates.

Breakfast

After a full night of fasting, liver and muscle glycogen stores will be partially depleted. It is therefore important to eat carbohydrates in the morning to replenish glycogen stores. Fruit, oatmeal or wholegrain cereals are a good choice for breakfast.

2 to 3 hours before training

Eating carbohydrates before your workout will ensure that there are enough carbohydrates in your bloodstream when you exercise. This will energize your workout and lead to more productive and intense training sessions. Slowly digestible carbohydrates are the best choice. Ideal carbohydrate sources at this time include sweet potatoes, wholemeal bread and wholemeal pasta.

Immediately before, during and after training

These carbohydrates will not only provide energy for intense workouts, but will also replenish glycogen stores that are depleted during exercise. These carbohydrates will also serve to protect muscle tissue from breakdown by increasing insulin levels. In order to achieve the greatest possible insulin release, high-glycaemic carbohydrates should be consumed in supplement form. Dextrose and maltodextrin are the best choice here. Waxy maize starch is also a very popular choice.

1 to 2 hours after training

During this time, carbohydrates will serve to keep insulin levels elevated after exercise. The longer you keep your post-workout insulin levels elevated, the more muscle growth you will achieve. These carbohydrates will also further replenish your glycogen stores and promote faster post-workout recovery. Slowly digestible carbohydrates are the best choice here. Foods such as sweet potatoes, brown rice and vegetables are best.

Before going to bed

Although eating carbohydrates is often referred to as a no-go, this is actually a myth. Carbohydrates before going to bed are important for muscle growth. If you are preparing to go to bed for a full night of fasting, it is important to eat carbohydrates to ensure that muscle and liver glycogen stores are not depleted too much during the night. A slow-digesting carbohydrate source such as a piece of fruit will work well for this

How many carbohydrates per day?

Judging how many carbohydrates you should eat per day can be difficult. There are many factors that need to be considered. To know how many carbs you should eat per day, you first need to figure out how many calories you eat and how much protein and fat you need. Here are a few general guidelines to get you on the right track.

Daily calorie intake for fat loss

• Ectomorph - body weight x 35-40 = daily calorie intake
• Mesomorph - body weight x 31-37 = daily calorie intake
• Endomorph - body weight x 26-33 = daily calorie intake

Daily calorie intake for muscle building

• Ectomorph - body weight x 42-48 = daily calorie intake
• Mesomorph - body weight x 37-44 = daily calorie intake
• Endomorph - body weight x 33-40 = daily calorie intake

Daily protein intake

• Ectomorph - body weight x 2.2 - 2.6 grams
• Mesomorph - body weight x 2.4 - 2.8 grams
• Endomorph - body weight x 2.4 - 3.0 grams

Daily fat intake - Ectomorph - depending on body weight

• 45-68 kilos = 45-50 grams per day
• 68-90 kilos = 50-55 grams per day
• 90 kilos and over = 55-60 grams per day

Daily fat intake - mesomorph - depending on body weight

• 45-68 kilos = 40-45 grams per day
• 68-90 kilos = 45-50 grams per day
• 90 kilos and over = 50-55 grams per day

Daily fat intake - endomorph - depending on body weight

• 45-68 kilos = 50-55 grams per day
• 68-90 kilos = 55-60 grams per day
• 90 kilos and over = 60-65 grams per day

Now that you know how many calories you should eat per day and how much of this should come from protein and fat, you can calculate your daily carbohydrate intake. Any calories left over when you subtract the calories for fat and protein from your total calorie intake should be consumed in the form of carbohydrates.

Simply take the total amount of calories, subtract the amount of protein x 4 and the amount of fat x 9 from this and divide the result by 4:

(total calories - (protein in grams * 4) - (fat in grams * 4) ) / 4 = amount of carbohydrates in grams

The result is the amount of carbohydrates in grams that you should consume daily. Please keep in mind that these are only guidelines and that there are many other factors that can influence your carbohydrate intake. So start with these numbers and adjust them up or down as needed to reach your goals.

Don't forget the fiber!

Fiber is often left out of a typical bodybuilding diet. However, it is important not to neglect this very important nutrient. Fiber has a variety of health benefits that include reducing the risk of heart disease and diabetes, lowering cholesterol levels and regular bowel movements.

Although all of these benefits will not directly affect your muscle building and fat loss, they will improve your health. A body that is sick or unhealthy will not build muscle or function optimally. That being said, we all train to look good AND feel good. Fiber will keep your body functioning properly.

If you find it difficult to consume adequate amounts of fiber in your diet, you can turn to powdered fiber to increase your daily intake. In general, you should aim for 25 to 50 grams of fiber per day.

Conclusion

Although carbohydrates are not considered the most innovative supplement, they are one of the most effective supplements available on the market. Carbohydrates have been shown to increase muscle growth through multiple pathways and methods. This will allow you to maximize every single training session to your advantage and build every possible gram of muscle.

The next time you mix up your post-workout protein shake, make sure to add some carbohydrates as well. When it comes to bodybuilding, protein may be the star of the show, but always remember that every Batman needs his Robin