Nutrition
Every athlete trains to become more muscular, faster and/or stronger. Every athlete is trying to reach a new level of performance and sometimes the right supplementation is crucial. Even though there are seemingly countless different supplements available on the market today, there are still some basic supplements such as protein, creatine and multivitamin products that are the most important and whose effects are best researched and proven by numerous studies. Amino acids and in particular branched-chain amino acids, also known as BCAAs, are also among these basic supplements.
What are amino acids?
Muscles cannot grow without sufficient protein intake. All these proteins, regardless of their origin, consist of just 20 different amino acids. Basically, proteins are nothing more than large molecules made up of long chains of amino acids. For this reason, amino acids are also known as the building blocks of proteins. Each of these amino acids has a so-called amino group with the chemical formula NH3 at one end and a carboxylic acid group at the other end. There is a CH group between the amino group and the carboxyl group. Differences in the structure of the various amino acids influence the form and function of the proteins that are built from them.
Amino acids are divided into two groups, depending on whether or not the body can produce them itself when required. The first group is the group of so-called essential amino acids, which the body cannot produce itself and which must therefore be supplied through food. The group of 8 essential amino acids includes histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine. The second group is the group of non-essential amino acids, which the body can produce itself from other amino acids if required. This group includes alanine, arginine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, hydroxyproline, proline, serine and tyrosine.
What are BCAAs?
Branched-chain amino acids, often simply referred to as BCAAs are popular with athletes who are looking for ways to increase their lean muscle mass and improve their performance. Branched-chain amino acids are the three essential amino acids valine, leucine and isoleucine.
When training to develop a stronger body, it is essential to stimulate and energize the muscles at a cellular level. The branched-chain amino acids valine, leucine and isoleucine make up about a third of muscle protein. BCAAs reduce muscle fatigue, accelerate recovery, reduce the breakdown of other amino acids in the muscles during training and help the body to absorb protein better. A deficiency in just one of these amino acids will result in muscle breakdown.
Taking branched-chain amino acids before and during exercise can increase performance and delay the onset of fatigue, while taking them immediately after exercise on their own or in conjunction with the post-workout shake reduces exercise-induced elevated levels of the catabolic hormone cortisol and accelerates replenishment of muscle BCAA reserves reduced by exercise.
Another way in which BCAAs can increase performance is that they can enter the brain via the blood-brain barrier, where they can reduce the production of serotonin. A reduction in serotonin levels can counteract mental fatigue, as serotonin can cause a feeling of tiredness. Numerous studies supporting this effect of BCAAs show that this is more than just a hypothesis.
A special feature of branched-chain amino acids is that, unlike other amino acids, they are not metabolized in the liver but directly in the muscles. As far as the absorption of BCAAs by the body is concerned, the 3 branched-chain amino acids promote each other's absorption synergistically, which in other words means that they must be available at the same time to ensure maximum absorption into the muscles.
BCAAs act as nitrogen transporters in the body, which support the muscles in the synthesis of other amino acids required for anabolic muscle actions. In simple terms, the latter means nothing more than the combination of simple amino acids into more complex proteins that ultimately form muscle tissue.
In addition, BCAAs stimulate the release of insulin. The main function of insulin is to transport blood glucose circulating in the blood into the muscle cells where it is used as an energy source. In addition to this, insulin also promotes the uptake of amino acids into the muscle cells.
BCAAs are simultaneously anabolic and anti-catabolic, as they have the ability to increase the rate of protein synthesis, promote the release of hormones such as growth hormone, IGF-1 and insulin, and help maintain a favorable ratio of testosterone to cortisol.
As branched chain amino acids are an excellent anti-catabolic supplement due to the fact that they can prevent muscle breakdown, they are of particular interest during competition diets or other calorie restricted diets. During periods of reduced calorie intake, there is an increased risk of muscle breakdown due to a reduced rate of protein synthesis and increased proteolysis (a breakdown of protein into individual amino acids and peptides for energy). In this scenario, BCAA supplementation can be very helpful for the purpose of maintaining existing muscle mass.
The best thing about BCAAs is that they are considered completely safe for health and have no known side effects.
Next, we will take a brief look at the three amino acids belonging to the BCAA group and their properties:
1. valine
Valine is an aliphatic amino acid that is closely related to leucine and isoleucine in both structure and function. These amino acids are extremely hydrophobic and are almost always found inside proteins. They are also rarely involved in biochemical reactions, but determine the three-dimensional structure of proteins due to their hydrophobic nature. All three amino acids are essential amino acids that must be obtained from the diet. Good sources of valine include soy flour, cottage cheese, fish, meat and vegetables. Valine is incorporated into proteins and enzymes at a molar rate of 6.9% compared to other amino acids.
2. leucine
Like isoleucine and valine, leucine is a hydrophobic amino acid that is found as a structural element inside proteins and enzymes. There appears to be no other significant metabolic role for these amino acids, but they are essential as they cannot be synthesized by the body. Leucine shares with glycine the place of the second most abundant amino acid in proteins with a concentration of 7.5% on a molar basis compared to other amino acids. Leucine provides building blocks needed for the production of other essential biochemical components in the body, some of which are used for the production of energy and stimulants for the brain, helping you to be more mentally alert.
3. isoleucine
Isoleucine is a member of the aliphatic side-chain amino acid family, which consists of extremely hydrophobic biochemicals found primarily inside proteins and enzymes. Like several other members of this family (valine and leucine), isoleucine is an essential amino acid that cannot be produced by mammals. Another characteristic of this class of amino acids is that they have no significant biological role other than to be incorporated into proteins and enzymes, where their primary function is to determine the tertiary structure of macromolecules.
Isoleucine is incorporated into proteins at a molar rate of 4.6% compared to other amino acids. In addition, isoleucine provides ingredients for the production of other biochemical components of the body, some of which are used for the production of energy and stimulants for the brain, helping you to be more mentally alert.
What does the science say?
A study published in the Nutritional Journal of Medicine showed that muscle breakdown in endurance athletes can be reduced by BCAA supplementation. Other studies have shown that even in well-trained athletes, muscle catabolism is increased for a period of 4 to 14 hours after strenuous strength training. This is followed by a phase of anabolic muscle building. Only if this anabolic phase is of greater extent and longer duration than the preceding catabolic phase can there be an increase in strength and muscle mass.
Any measure that can reduce muscle catabolism could therefore prove helpful. Rapid delivery of amino acids to muscle cells immediately after exercise will theoretically have this effect by providing an alternative source of amino acids for use, thus protecting the muscle tissue itself. A rapidly absorbed amino acid supplement taken immediately after exercise could therefore be extremely beneficial.
A study conducted at Auburn University in the USA compared the amino acid blood levels of 10 male subjects with an average age of 30 years after each of the following meals:
- The consumption of amino acids in their most easily absorbed form
- The consumption of the same amount of amino acids as complete protein in the form of cottage cheese
- Consuming a mixture of the aforementioned amino acid sources
Each meal consisted of a similar range of amino acids and provided a total of 23 grams of protein, 5 grams of carbohydrate, 2 grams of fat and contained only 20 ml of water. In addition, the subjects' diets were standardized before the meal.
After only 15 minutes, the first and third meals, both of which provided individual amino acids, produced much higher levels of circulating amino acids in the blood than the second meal, which consisted solely of complete protein, although there was wide variation from person to person. One promising result was that the problem that had been feared - a rapid drop in amino acid levels due to excretion via the kidneys - did not occur. Remarkably, there was little difference between the amino acid concentrations observed as long as some of the amino acids consumed were available for immediate absorption after consumption, i.e. after meals one and three.
In practice, these study results could mean that athletes who want to increase their muscle mass and get the most out of the hard work they put into their training sessions and swear by amino acid supplements to do so are at least half right. Using an amino acid supplement immediately after training could be beneficial, especially when combined with an easily absorbed carbohydrate supplement, as both supplements provide the muscles with an alternative source of energy and increase insulin levels for increased transport of these nutrients into the cells.
The other message, however, is that only small amounts of either are considered necessary as long as the actual post-workout meal is not consumed too long after the workout. Even if the proteins in this meal are digested and absorbed more slowly by the body, the rapidly absorbable amino acid supplement should have done its job of increasing blood levels of amino acids quickly.
Appropriate amounts of carbohydrates and rapidly absorbable amino acids are 25 grams of carbohydrates and 10 grams of amino acids. These nutrients should be consumed immediately after training, preferably while still in the locker room. The normal post-workout meal should cover most nutritional needs, and the benefit of immediate nutrient delivery could be just what you need to reduce catabolism and increase training effectiveness. If the supplements mentioned are used in the manner described, one can get the most benefit from using these supplements at the right time without having to use the amounts that manufacturers normally recommend.
What is the best way to use BCAAs?
For optimal results, it is desirable to take branched-chain amino acids in supplement form separately from other amino acid supplements containing isolated amino acids, as BCAAs dominate the race for absorption into the bloodstream. In fact, BCAAs account for 90% of amino acid absorption within the three-hour period after a meal.
Considering that the main component of BCAA absorption is increased blood sugar and insulin levels, it is ideal to take BCAAs with every meal, as well as before and after exercise. They should also be taken within 30 to 60 minutes before and after intense training sessions to support muscle recovery processes and create an ideal anabolic environment.
Conclusion
Supplementation with branched-chain amino acids can result in measurable increases in strength and muscle mass. As the body cannot produce BCAAs itself, they must be supplied through food. Taking BCAAs before and during training can increase performance and delay the onset of fatigue. These amino acids are needed to maintain muscle tissue during intensive training sessions and phases of physical exertion. From an athlete's perspective, BCAAs act as anabolic agents that allow the body to burn fat instead of muscle. For all these reasons, branched-chain amino acids are crucial in the pursuit of muscle growth.
You may already know what beta-alanine feels like, but what exactly does it do? Here's everything you need to know about beta-alanine.
Beta-alanine is technically a non-essential amino acid, but it has quickly become something that is anything but non-essential in the world of performance nutrition and bodybuilding. Also known by its brand name CarnoSyn®, beta-alanine has quickly become a bright star in the sports supplement field due to claims that it increases muscle carnosine levels and the amount of work you can do at high intensity.
Beta-alanine is also known to cause a certain tingling sensation when first taken, which anyone who has used beta-alanine before will probably be familiar with.
Beta-alanine can deliver real performance benefits, but it has unique chemical properties that need to be known and understood. There is also a unique relationship between beta-alanine and taurine that should be considered.
Beta-alanine could earn a permanent place in every bodybuilder's supplement arsenal. This article is intended to provide readers with the science-based knowledge that can help them decide if beta-alanine is the right supplement for them.
What is beta-alanine?
Beta-alanine, also known as 3-aminopropionic acid, is a naturally occurring beta-amino acid and a component of the histidine dipeptides carnosine and anserine, as well as vitamin B5 aka pantothenic acid. From a structural perspective, beta-alanine is a hybrid between the potent neurotransmitters L-glycine and GABA, which may explain why users of beta-alanine often report a caffeine-like reaction. In addition, the scientific community is increasingly classifying beta-alanine secondarily as a neurotransmitter.
Only small amounts of beta-alanine are supplied to the body through food, most of which is supplied in the form of the dipeptides carnosine, anserine or baleanine, which are broken down during digestion and release beta-alanine in the process. Unless you are a vegetarian, these dipeptides come from the animal proteins in your diet. Pork and beef in particular are good sources of carnosine, while tuna and game are good sources of anserine.
How strongly is carnosine associated with a meat-rich diet? Well, the expression of the enzyme carnosine synthase, which is responsible for the production of carnosine in the body, decreases significantly after just 5 weeks of a vegetarian diet. As you would expect, muscle carnosine concentrations are much lower in vegetarians than in people who eat meat.
The human body can produce beta-alanine itself in at least three ways. It can be released during the breakdown of histidine peptides such as carnosine or anserine, or it can be produced as a secondary by-product in the reaction that converts L-alanine to pyruvate. In addition, beta-alanine can be formed during digestion when bacteria in the digestive tract remove a carbon atom from L-aspartate and release both beta-alanine and CO2.
When consumed as a dietary supplement, beta-alanine enters skeletal muscle from the bloodstream via a beta-alanine and taurine transporter that is dependent on the availability of sodium and chloride. Once beta-alanine enters the skeletal muscle cells, it combines with the essential amino acid L-histidine to form the dipeptide carnosine. This is where the real fun begins.
Beta-alanine is a standard ingredient in many pre-workout supplements and is also available in isolated form. When purchasing a beta-alanine supplement, look for the name CarnoSyn® on the label, as Natural Alternatives International, Inc. is the patent holder of the manufacturing process for beta-alanine and CranoSyn® is the only beta-alanine product manufactured using this patented manufacturing process. In addition, CarnoSyn® is the beta-alanine that has been repeatedly shown to be effective in scientific research.
How does beta-alanine work and what are its benefits for athletes?
The benefits of beta-alanine supplementation for athletes are largely due to beta-alanine's ability to increase muscle carnosine concentrations. Beta-alanine is the limiting factor in carnosine synthesis, which means that its presence in the bloodstream is directly related to carnosine levels in the muscles.
To date, every study in which beta-alanine supplementation has been performed in human subjects has resulted in a significant increase in muscle carnosine levels. This distinguishes beta-alanine from other supplements such as creatine, where it has been observed that there are also people who do not respond to these active ingredients. The effects of beta-alanine in increasing carnosine levels are more than amazing. It has been shown that beta-alanine supplementation can increase carnosine levels by up to 58% within just four weeks, while an increase of 80% is possible within 10 weeks.
The reader may now be wondering what is so special about carnosine. Well, apart from being a powerful antioxidant, this dipeptide is one of the muscles' first lines of defense against an accumulation of hydrogen ions (H+ ions) during high-intensity exercise. This accumulation of H+ ions lowers the pH within muscle cells into the acidic range and impairs enzyme functions and the coupling of muscle excitation with muscle contraction, which are essential for high-intensity muscle performance. Put simply, a drop in muscle pH contributes significantly to muscle fatigue.
Muscle carnosine concentration is also related to the amount of rapidly contracting type II muscle fibers, with higher levels of these muscle fibers equating to higher carnosine levels. For this reason, higher carnosine concentrations will be found in sprinters and naturally muscular athletes. Men generally have higher muscle carnosine concentrations than women, primarily due to the fact that the enzyme that breaks down carnosine is more active in women.
If you're looking for a boost during short to medium-length high-intensity muscle workouts, there are few supplements that can compete with beta-alanine.
Especially when it comes to supporting training efforts lasting longer than 60 seconds, beta-alanine appears to be the most effective supplement available. Significant or consistent effectiveness in shorter efforts, where the ATP-phosphocreatine system is most challenged, has not yet been demonstrated.
In one of the first published beta-alanine studies examining human athletic performance, subjects were given either a placebo, 20 grams of creatine monohydrate, 800 mg of beta-alanine four times daily or 800 mg of beta-alanine four times daily & 20 grams of creatine monohydrate. The maximum power release in a four-minute cycling sprint test, in which the test subjects had to give their all, was significantly higher in the two groups receiving beta-alanine compared to the creatine monohydrate group and the placebo group. The most significant improvements were observed during the first and fourth minutes of the test.
Since this early study, further research has consistently shown that beta-alanine increases power release, strength, exercise volume, high-intensity exercise performance and maximal oxygen uptake (aerobic capacity). In a recent study, soccer players who took 3.2 grams of beta-alanine for 12 weeks during the competitive season increased their performance by 34.3 percent, while the performance of members of the placebo group decreased by an average of 7.6 percent. An individual examination of the changes in all test subjects revealed a performance increase range of 0 to +72.2 percent for subjects using beta-alanine, while this range extended from -37.5 to +14.7 percent for members of the placebo group.
British scientists presented study results showing that just four weeks of beta-alanine supplementation at a dose of 6 grams per day (1.5 grams four times a day) increased amateur boxers' punching power by a staggering factor of 20 and punch frequency by a factor of four compared to a placebo. However, when there were long breaks (2 to 5 minutes) between the individual sets of a high-intensity strength training session, the effects of beta-alanine were insignificant.
The most noticeable effects of beta-alanine are therefore likely to be seen in HIT bodybuilding training programs, HIIT or interval training, CrossFit training or 1 to 5 minutes of high-intensity exercise with short rest periods of less than 2 minutes.
How should you take beta-alanine?
Beta-alanine can provide an acute stimulant effect and is therefore a good candidate for use before training as a pre-workout product. If you are using a pre-workout supplement, then you may well already be using beta-alanine. However, the performance benefits of beta-alanine are primarily based on an increase in carnosine concentration over time. For this reason, the time of day you take beta-alanine is not nearly as important as taking beta-alanine consistently every day.
The muscle fiber composition and amount of muscle carnosine one has at the start of beta-alanine supplementation does not appear to affect the way one responds to beta-alanine. Similarly, the size of the individual doses does not appear to affect the maximum muscle carnosine concentration that can be achieved. Instead, the total amount of beta-alanine consumed over a period of time influences the final muscle carnosine concentration.
The response to beta-alanine increases exponentially over time due to the long breakdown time of elevated carnosine concentrations. Once carnosine levels are increased with beta-alanine, studies have shown that carnosine levels decrease by only 2 percent every two weeks after beta-alanine is discontinued.
Contrary to recommendations to the contrary, it may make sense to consume taurine when supplementing with beta-alanine. Taurine is not only an under-consumed nutrient anyway, but is also very important for neuromuscular function, cognitive function, lung function and blood sugar utilization, as well as acting as an antioxidant. Since beta-alanine and taurine compete for uptake and the concentration of one affects the concentrations of the other, it is actually a matter of common sense that if you are taking one nutrient continuously, you should also supplement the other.
There is direct evidence that long-term supplementation with high doses of beta-alanine in the absence of dietary taurine could lead to health problems and reduced performance. Data obtained with mice seem to indicate that the use of one nutrient in the absence of the other can lead to neurological and neuromuscular performance reduction in performance tests. In the case of beta-alanine, the result was an increased angiogenesis (stress inducing) response as serotonin production was impaired.
Other studies conducted in rats seem to indicate that significant taurine deficiency in response to chronically high beta-alanine intake reduces nitric oxide production and the nitric oxide response. However, long-term studies have not yet been conducted to determine the likelihood of such problems in humans in response to typical beta-alanine dosing.
Aside from taurine, what to combine with beta-alanine depends most on individual goals. Beta-alanine, as mentioned earlier, works best when the workout is high intensity and the efforts last between 1 and 5 minutes. So if the goal is to improve exercise performance in efforts lasting less than 60 seconds, then you should supplement with something that supports the ATP-phosphocreatine energy system. This includes creatine, caffeine, oral ATP and betaine.
If you are training for a sport, then you should also consider ingredients such as DL-malate and similar energy system intermediates such as alpha-ketoglutarate, citrate and aspartate in conjunction with carbohydrates, BCAAs, glutamine, citrulline and Co-Q10.
Based on the data currently available, it does not appear to be necessary to use beta-alanine cyclically as long as you are also supplementing with taurine. However, if you are not taking taurine in the form of supplements, then it may be prudent not to use beta-alanine continuously. Since taurine uptake is affected by an increase in plasma concentrations of beta-alanine, and since muscle carnosine levels remain elevated for several months after beta-alanine is discontinued, a 4 to 9 week "on", 4 to 9 week "off" regimen of cyclic use should allow the user to consistently reap the benefits of beta-alanine.
One problem with advice regarding the duration of use and/or cyclical use is that no studies have yet investigated the effects of beta-alanine supplementation beyond 12 weeks in humans. It is therefore unclear whether muscle carnosine levels will continue to rise or whether a maximum value will be reached after 12 weeks. In addition, further studies are needed to provide data on what increase in carnosine concentration is necessary to observe significant improvements in performance.
To put it another way, the question is whether an 80% increase in muscle carnosine concentration is more effective than a 50% increase. Furthermore, the question arises as to whether cyclical use is helpful or necessary after a certain limit of muscle carnosine concentration has been reached. Before these questions are finally clarified, all recommendations for long-term use are of a rather speculative nature.
What are the side effects of beta-alanine?
Beta-alanine has its own built-in dose regulator. Many users will be familiar with the tingling sensation in the neck or arms that often occurs when beta-alanine is first used. The scientific term for this sensation is paresthesia, which can also be characterized by burning, itching or reddening of the skin around the ears and scalp.
Beta-alanine doses in excess of 800 mg are reported in the scientific literature to cause moderate to severe paraesthesia lasting 60 to 90 minutes, although this side effect is completely harmless, but is perceived as unpleasant by some users. In a study in which subjects took 3 grams of beta alanine at a time, the paresthesia was described as significant and severe.
If you want to avoid this side effect, you should divide the beta-alanine dosages during the first four weeks of supplementation into 800 to 1200 mg beta-alanine single doses, with a time interval of at least 3 to 4 hours between each dose. This division of the daily dose will not impair the desired effect of beta-alanine, but will significantly reduce the potential for side effects.
If beta-alanine is taken on an empty stomach, blood levels will rise more quickly, but the likelihood of paresthesia also increases. Users who use beta-alanine for its stimulant effect report a better effect when taking beta-alanine on an empty stomach. However, when using beta-alanine solely for its performance benefits, it is relatively unimportant whether it is taken on an empty or full stomach, as each dose of beta-alanine, whether taken with or without food, increases muscle carnosine levels in addition to the previous dose.
Conclusion
Beta-alanine is probably the most effective performance enhancing supplement since creatine was introduced to the market, making it a highly recommended supplement.
Further research will help to further optimize dosage and intake and give us a clearer picture of the long-term safety and effectiveness of beta-alanine. In addition, such studies could show which other active ingredients can enhance the effect of beta-alanine. According to the current state of scientific knowledge, there is sufficient evidence that athletes and especially vegetarians, ectomorph athletes (the typical "hard gainers") and women can benefit from a regular beta-alanine intake.
Muscles grow in response to small muscle injuries that occur during high-intensity exercise. Muscle injuries are most severe during exercise that involves eccentric (lengthening) contractions. The post-workout repair process involves protein breakdown and synthesis of new protein and works best when blood amino acid levels are high. Protein hydrolysate supplements ("predigested protein") promote healing and enhance the training effect.
An Australian study showed that whey protein hydrolisate promoted regeneration, which was determined by measuring muscle performance after training. In patients suffering from pressure ulcers, it was shown that hydrolisate from collagen protein accelerated the healing rate by 100 percent. Protein hydrolisate supplements promote tissue healing in trauma induced by eccentric training or disease and may promote recovery in bodybuilders.
(Journal Science Medicine Sports, in press, 2008; Advances Skin Wound Care, 19:94-96, 2006)
Creatine is back in the news as several studies show that creatine not only helps shape muscle cells and keep them alive and healthy, but can also be considered an anti-aging supplement. Recent studies are shedding light on exciting new mechanisms that show how creatine increases muscle mass and promotes muscle recovery. If I were stuck on a desert island, creatine would probably be the one supplement I'd like to have there.
Is creatine an antioxidant?
Italian scientists have published new research into the mechanisms by which creatine can improve muscle recovery and stimulate muscle growth, particularly in ageing people. Creatine has previously been shown to increase muscle growth by directly increasing IGF-1 levels and increasing the activation of satellite cells. IGF-1 is known to stimulate satellite cell activity, protein synthesis and increased muscle hypertrophy. IGF-1 is such a potent stimulator of muscle hypertrophy that local infusion of IFG-1 directly into muscle tissue has been shown to increase muscle mass (1).
It has also been reported that the addition of creatine to muscle cell cultures in the test tube results in increased expression of IGF-1 mRNA. This means that creatine increases muscle growth even when you're just lying around idle, but training increases this effect. Now you might be saying "Hey Robbie, I'm not a fucking test tube, give me the human studies.
Human studies have shown that creatine supplementation also increases mRNA IGF-1 activity. In a double-blind, cross-over design study, muscle biopsies were taken from the legs of weight-trained men who consumed creatine or protein/carbohydrate drinks for 5 days, at rest, and 3 and 24 hours after exercise. After creatine supplementation, mRNA IGF-1 expression was significantly increased (+30 percent). IGF-1 levels were increased three hours after exercise (+24%) and 24 hours after exercise (+29%), although this effect was not increased by creatine supplementation.
It is interesting to note that creatine increased mRNA IGF-1 activity without exercise in this study. The researchers concluded that the increase in lean muscle mass often reported with creatine supplementation may be mediated by signaling pathways related to the muscle mRNA IFG-1 (1). Now that we know that creatine increases IGF-1 levels, we should look at a new role of creatine: protection against damage at the cellular level.
Coming back to the new Italian study, it should be mentioned that the scientists found that creatine has a strong antioxidant effect at the cellular level. The scientists were able to show that creatine can prevent oxidative stress in skeletal muscle. Oxidative stress is the result of free radical-induced damage that causes massive damage to muscle cells, which can result in cellular mutations, tissue breakdown and reduced immune function.
You may now be asking what free radicals are? They are highly unstable molecules that react quickly and aggressively with other molecules in our body to create abnormal cells. They are able to penetrate a cell's DNA and damage its "blueprint", causing the cell to produce mutated cells that can replicate without normal controls.
Free radicals are unstable because they have unpaired electrons in their molecular structure. This causes them to react almost immediately with other substances within their reach. Oxidative stress has devastating effects on muscle growth as it impairs the ability of newly formed muscle fibers to develop into mature muscle fibers. An increase in oxidative stress combined with an inability of the cell to produce essential energy molecules such as ATP is a hallmark of cell aging and can be observed in many disease states.
Although this is an enormously complex issue, aging and the ultimate fate of a cell - which is directly related to our fate as human beings - depends on the cell's ability to prevent mitochondrial damage to DNA caused by reactive oxygen species and to counteract a concomitant decrease in ATP synthesis, which reduces body-wide ATP levels. It appears that maintaining antioxidant status (e.g. glutathione) and ATP levels is an essential combination in delaying the ageing process.
A new study published in the Journal of Molecular Nutrition and Food Research has shown that creatine protects muscle cells from oxidative stress (4). Thus, creatine protects muscles under stressful conditions and prevents oxidative stress caused by damage to the cell's mitochondria. Based on these studies, creatine should be considered an anti-aging supplement.
Creatine increases the ratio of DHT to testosterone
Testosterone can stimulate muscle growth by increasing the rate of protein synthesis and preventing muscle breakdown. Creatine has been shown to increase muscle mass, but there have been differing views on its effects on testosterone. In two studies, subjects who supplemented creatine in combination with branched-chain amino acids(BCAAs), taurine, caffeine and glucuronolactones showed increased growth hormone and testosterone responses immediately after training (5, 6). The question is, however, which of the supplemented compounds was responsible for this. Was it creatine or another compound?
Another study found increased testosterone levels in blood samples taken at rest after 10 weeks of resistance training in combination with creatine supplementation compared to a placebo and creatine/beta-alaninesupplementation (7). However, another study concluded that creatine had no effect on resting testosterone levels in trained subjects despite a seven-day loading phase (6). A third study concluded that creatine in combination with HMB did not increase testosterone levels (8). Does creatine increase testosterone levels - yes or no?
Twenty young men (aged 18 to 19) from a rugby academy near Stellenbosch University in South Africa took part in a study. The subjects were randomly divided into two groups for a placebo-controlled, cross-over, double-blind study. The subjects underwent a seven-day loading phase with creatine or a placebo, followed by 14 days of a maintenance dose (creatine or placebo). The creatine monohydrate was administered during the loading phase in combination with glucose (25 grams of creatine and 25 grams of glucose per day). During the maintenance phase, the members of the creatine group received 5 grams of creatine and 25 grams of glucose daily. The placebo group received only glucose during the loading and maintenance phases (50 grams during the loading phase and 30 grams during the maintenance phase.
This was the first study to report an increase in the dihydrotestosterone (DHT) to testosterone ratio in response to the loading phase - a response that was maintained for at least two weeks during the maintenance phase in young trained athletes. Testosterone can be converted to its more bioactive metabolite DHT by the 5-alpha reductase enzyme. In addition, biochemical studies of androgen receptor affinity show that DHT is 4 times more biologically active than testosterone (9).
Creatine supplementation may be beneficial for both older men and those just starting resistance training. Creatine supplementation has been shown to improve protein synthesis, increase cell hydration, increase growth hormone levels and lower elevated cholesterol levels.
In 1997, Italian researchers discovered that maintaining muscle mass is the most important determining factor when it comes to a healthier and longer life. Studies suggest that loss of muscle mass correlates with loss of brain function and loss of nervous system function.
References
- Adams GR, & McCue SA (1998). Localized infusion of IGF-1 results in skeletal muscle hypertrophy in rats. Journal of Applied Physiology, 84(5),1716-1722
- Deldicque L, Louis M, Theisen D, Nielesen H, Dehoux M, Thissen JP, Rennie MJ, Francaux M. Increased IGF mRNA in human skeletal muscle after creatine supplementation. Med Sci Sports Exerc, 2005 May; 37(5): 731-6
- Louis M, Van Benden R, Dehoux M, Thissen JP, Francaux M. Creatine increases IGF-1 and myogenic regulatory factor mRNA in C(2)C(12) cells. FEBS Lett, 2004 Jan 16;557(1-3): 234-7
- Sestili P, Barbieri E, Martinelli C, Battistelli M, Guescini M, Vallorani L, Casadei L, D'Emilio A, Falcieri E, Piccoli G, Agostini D, Annibalini G, Paolillo M, Gioacchini M, Stocchi V. Creatine supplementation prevents the inhibition of myogenic differentiation in oxidatively injuredC2C12 murine myoblasts. Mol Nutr Food Res, 2009 Sep;53(9): 1187-204
- Hoffman JR, Ratamess NA, Ross R, et al. Effect of a pre-exercise energy supplement on the acute hormonal response to resistance exercise. J strength Cond Res, 2008;22: 874-882
- Ratamess NA, Hoffman JR, Ross R, et al. Effect of an amino acid/creatine energy supplement on the acute hormonal response to resistance exercise. Int J Sport Nutr Exerc Metab, 2007; 17:608-623
- Hoffman J, Ratamess N, Kang J, et al. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab, 2006; 16: 430-446
- O'Connor DM, Crowe MJ. Effects of six weeks of beta-hydroxy-beta-methylbutyrate (HM) and HMB/Creatine supplementation on strength, power and anthropometry of highly trained athletes. J Strength Cond Res, 2007 May; 21(2): 419-23
- Zhou ZX, Lane MV, Kemppainen JA, et al. Specifity of ligan-dependent androgen receptor stabilization: receptor domain interactions influence ligand dissociation and receptor stability. Mol Endocrinol, 1995; 9: 208-218
Many athletes take amino acid supplements before or after training with weights to increase their strength and muscle mass. The amino acids contained in proteins act as building blocks for protein synthesis and muscle growth. In addition, key amino acids such as leucine activate chemical pathways that promote protein synthesis. Casein is the main protein component of milk and cheese. Hydrolyzed casein contains protein hydrolysates, which are small packets of amino acids that are formed when milk protein is broken down by acid or enzymes with water.
A French study found that hydrolyzed casein was absorbed faster than intact casein. The body absorbs hydrolyzed casein better than intact casein, resulting in higher blood levels of specific amino acids (e.g. leucine and phenylalanine) and a greater potential for protein synthesis. The study showed that hydrolyzed casein supplements increased blood levels of amino acids and insulin (a highly anabolic hormone) faster and more than intact casein, with intact casein being the longer acting protein.
(American Journal of Clinical Nutrition, 90:1011-1022, 2009)
