Nutrition
A r g i n i n
Effect
One of the effects is that it improves blood flow to the muscles, which in turn provides a more intensive pump during training. The result is that more nutrients are transported into the muscle cells. Scientific studies have shown that arginine is particularly useful in cases of high blood pressure and insulin resistance. A recently published study shows that arginine can improve strength performance during training. Arginine is the main ingredient in most nitrogen (NO) pump products.
Function
In the body, arginine is converted to nitric oxide. Nitric oxide is in turn a substance that leads to the dilation of blood vessels. Nitric oxide is also involved in the transmission of nerve impulses and can even promote muscle growth. Arginine also promotes the release of insulin and growth hormone.
Dosage
Generally speaking, 3-5g in the form of L-arginine or arginine alpha-ketogluterate (AAKG) 2-3 times a day on an empty stomach is sufficient. One of the doses should be taken 30 - 60 minutes before training.
B C A A (branched-chain amino acids: leucine, isoleucine, valine)
Effect
The 3 branched-chain amino acids (BCAA) are leucine, isoleucine and valine. The importance of these amino acids in bodybuilding has been known for decades. BCAAs are among the most important amino acids for building, maintaining and repairing muscle cells. They have also been shown to have a muscle protein and muscle glycogen-sparing effect. They also have a positive effect on fat burning and the immune system.
Function
These 3 amino acids act synergistically (i.e. one amino acid enhances the effect of the other) and should therefore be taken together. Leucine is the most important amino acid in this group as it acts as the spark for muscle growth. The other two amino acids provide the building blocks once the process is underway. As the branched-chain amino acids also spare glutamine, they have an indirect effect on the immune system.
Dosage
BCAA's should be taken on an empty stomach. Preferably in the morning before breakfast, before training & after training 5gr leucine, 2.5gr isoleucine & 2.5gr valine each.
C a r n i t i n
Effect
Carnitine is primarily known for its role in fat metabolism. However, new research has shown that it can also protect muscle cells from breakdown. At the same time, it has a positive effect on mental performance and testosterone levels. It can also improve the effect of testosterone within the muscle cell.
Function
Carnitine is an amino acid-like and vitamin-like substance made from the amino acids lysine & methionine as well as vitamins C & B6 and iron. It supports fat burning by improving the transport of fatty acids to the mitochondria (the power plants in the body) where the fats are oxidized. It is also thought that carnitine can increase blood flow to the muscles, which improves oxygen transport and reduces muscle fatigue and damage to muscle cells. Further studies have shown that carnitine can increase the number of testosterone receptors. Since testosterone is of great importance for muscle growth, it can be assumed that the increased number of testosterone receptors improves muscle growth. In the brain, acetyl-L-carnitine in particular is present, where it helps to improve cognitive performance.
Dosage
You should take 2-4g of carnitine per day as L-carnitine or acetyl-L-carnitine on an empty stomach. This should be divided into 2-3 units.
C a r n o s i n
Effect
Carnosine has a positive effect on both muscle strength and endurance. It also promotes muscle volume and acts as an antioxidant. In this way, it can both promote muscle growth and reduce muscle damage caused by intensive training.
Function
Carnosine consists of 2 amino acids (histidine & beta alanine), which is why it is also known as beta alanine-l-histidine. It improves both muscle strength and endurance by neutralizing the lactic acid produced during training. Similar to creatine, it also leads to an increase in muscle volume. It is also an antioxidant, which means that it can minimize damage to muscle cells caused by training.
Dosage
1-1.5g twice a day. One dose is best taken before training.
Effect
This amino acid is converted to arginine in the body and can improve nitric oxide (NO) and growth hormone production. Citrulline enables longer training by delaying the onset of fatigue.
Function
Citrulline is converted relatively quickly into arginine in the body. This means that more arginine is available for nitric oxide production and the release of growth hormone. Citrulline is also involved in the removal of ammonia from the body. Ammonia is a harmful waste product of amino acid metabolism that must be disposed of quickly, otherwise it can have a negative effect on mental performance. Citrulline malate is the usual form of this amino acid. This combination can also neutralize the lactate (lactic acid) produced during training. In this way, exhaustion during training is delayed.
Dosage
You can take 3g citrulline twice a day on an empty stomach. On training days, one dose should be taken 30-60 minutes before training and the second at the end of training.
Effect
Glutamine is popular among bodybuilders because it supports regeneration after training, muscle growth and the immune system. It also has numerous other metabolic functions that are beneficial for athletes. It can also increase growth hormone levels, improve concentration and possibly reduce cravings for sweets.
Function
Glutamine is the most abundant amino acid in the bloodstream. Thanks to its metabolic functions, it can prevent the breakdown of muscle protein. Glutamine is also used as an energy source for the immune system. It can also promote the storage of glycogen(carbohydrates) in the muscles and improve muscle volume. It is also involved in the production of bicarbonate (a substance that neutralizes acid). Glutamine is not an essential amino acid, as the body can synthesize it from other amino acids. However, the additional supply of glutamine can conserve the body's own glutamine reserves, which is particularly important during intensive exercise. If the glutamine store is attacked, there is a risk of impairment of the immune system and muscle breakdown.
Dosage
You can take up to 5-10 grams two to four times a day on an empty stomach. It is best taken after getting up, before and after training and before going to bed,
T a u r i n
Effect
Taurine can support muscle contraction, which allows you to develop more strength during training. This effect also applies to the heart muscles, which is why it is possible that taurine can promote both endurance and strength performance. Taurine can also be used as a transport molecule, as it is able to transport more fluid into the muscle cells. This can have a positive effect on muscle growth and performance. Taurine also provides the muscles with a certain degree of protection against aggressive substances.
Function
Taurine is a breakdown product of cysteine (an amino acid), but is not directly an amino acid. It is synthesized naturally in the body and is involved in both muscle and brain metabolism. It also has a function in the metabolism of fatty acids. Physical exertion leads to a drop in taurine levels in the muscles, which is why some researchers believe that a targeted intake of taurine before and during training can improve endurance and strength performance. This view is partly supported by research reports.
Dosage
2-6g per day spread over 2 units, preferably in the morning and before training.
T y r o s i n
Effect
To improve the intensity of your training, you should take tyrosine in the morning. Tyrosine has a very good stimulating effect on the mind and body and can improve the ability to concentrate as well as boost fat burning and reduce appetite. Tyrosine also enhances the effect of caffeine, as caffeine depletes the body's own tyrosine stores.
Function
Tyrosine is converted into the hormone noradrenaline over several stages in the metabolism. Noradrenaline is an important hormone and messenger substance in the nervous system. It increases alertness and the metabolic rate, which in turn stimulates fat burning. Most fat burners try to imitate the effect of noradrenaline in one way or another. The conversion of tyrosine to noradrenaline takes place via the intermediate stage of dopamine, a substance that can improve alertness and concentration during training.
Dosage
1-2g is best taken in the morning on an empty stomach. Or 1-2g before training if you are tired and exhausted. If you have problems falling asleep, you should not take tyrosine after 3 p.m. in the afternoon.
T r y p t o p h a n
Effect
Tryptophan is a vital amino acid, i.e. essential!
As a serotonin precursor, tryptophan can lead to inner balance, better sleep and the reduction of depression and anxiety. Tryptophan also improves recovery from stress (e.g. training) and other stress factors. It can also reduce headaches and cravings.
Function
L-tryptophan can be used as a natural sleep aid and anti-depressant. This amino acid is very useful, for example, if you are lying in bed in the evening and are too agitated to fall asleep, as it makes a valuable contribution to "shutting down" the body ....
Dosage
1-2gr on an empty stomach 60 minutes before going to bed.
Branched-chain amino acids
BCAAs reduce muscle soreness after a squat training session. Japanese researchers found that consuming 5.5 grams of BCAAs before a squat training session (7 sets of 20 repetitions with 3 minutes rest between sets) reduced muscle damage and chemical markers of muscle cell damage by about 20 percent. Muscle strength measured three days after the training session was 20 percent greater in those who had taken BCAAs.
BCAAs include leucine, isoleucine and valine. They make up about 18 percent of the total amino acid content and 35 percent of the essential amino acid content (amino acids that must be supplied through food) in skeletal muscle.
The scientists used untrained people in this study, which is why the results are not necessarily transferable to bodybuilders.
(International Journal of Sport Nutrition and Exercise Metabolism, 20: 236-244, 2010)
Creatine monohydrate improves high-intensity training capacity. Scientists at the University of Oklahoma, led by Jeffrey Stout, found that supplementation with 20 grams of creatine monohydrate for five days improved maximal anaerobic sprint capacity in men, but not in women. Maximum anaerobic sprint capacity improved by 23 percent in the male subjects.
Short-term supplementation with loading doses of creatine have significant effects on high-intensity exercise capacity in moderately trained men, but not women.
(Journal Strength Conditioning Research, 24: 1826-1833, 2010)
Why casein protein is not only useful at night.....
Bodybuilders and strength athletes have known for years that whey protein is a quick
digestible protein. Ideal for protein supply & recovery after training.
Some people like to consume hydrolyzed whey protein because it is digested more quickly
than normal whey protein. This happens because the long protein chains have been broken down into shorter fragments
. They are basically "pre-digested"!
In addition, strength athletes know that casein should ideally be taken before
going to bed due to its slow digestibility in order to minimize possible "catabolic phases".
Current research results have shown that protein synthesis is improved
if you mix casein protein WITH whey protein in your post-workout shake. Now you are surely asking yourself
which casein would be best?!?
On the one hand there is the quickly digestible hydrolyzed casein.....
On the other hand there is the normal (micellar & caseinate) casein.....
In a French study, 21 male and female study participants were given a weight
gain shake with 700Kcal, high amounts of carbohydrates, fats and protein. In one group,
the protein source was hydrolyzed casein, while the second group received a shake with whole
(micellar or caseinate) casein. As it turned out, muscle protein synthesis
was stronger in the group that drank the shake with whole casein. In the group that received the
shake with hydrolyzed casein, more protein was used for functions
that had nothing to do with muscle growth (e.g. improved hair growth, skin healing,
wound healing, immune system).
In a second study on the effects of hydrolyzed and whole casein protein, in which
no other calories (carbohydrates, fat) were given, the results were exactly
the opposite. She found that as long as it is taken on its own, more
casein protein is used to build muscle when consumed in hydrolyzed form
.
Which form of casein is the
right one to accompany whey or whey protein after training depends on your goals. If you want to control your carbohydrate and calorie intake
in order to build muscle and lose body fat at the same time, you should
add hydrolyzed casein protein to your whey protein shake, with a maximum of 30 grams of carbohydrates
and no fat.
If, on the other hand, you are interested in gaining weight, you should opt for a whole casein (e.g.
micellar or caseinate) as an addition to your whey protein shake after training
. You should also focus on high carbohydrate & fat quantities after training.
For example, you can use maltodextrin as a fast-digesting carbohydrate. Because of
the higher protein content, I recommend milk (3.5% fat) or weight gain powder. Milk contains
a lot of fat as well as casein and whey as a natural protein source in a ratio of 80/20.
Although conventional bodybuilding wisdom recommends avoiding fat after training,
casein protein apparently works synergistically with fat, resulting in
higher muscle growth.
Another study also showed that whole milk (3.5% fat) consumed after training
resulted in increased muscle protein synthesis compared to skim milk.
Capsinoids (e.g. capsiate and capsaicin) - the active ingredients in cayenne pepper - are promising thermogenic chemicals that could promote fat loss. They produce a burning sensation when they touch the skin and are used in heat wraps and pain-relieving ointments.
A study conducted under the direction of Stuart Phillips at Canada's McMaster University found that capsinoids (10 milligrams) increased metabolic rate, adrenaline levels and fat burning at rest when consumed 30 minutes before exercise, but had no further effects during exercise. These supplements were well tolerated and had few side effects.
Other studies found that capsinoids inhibited the growth of fat cells, promoted thermogenesis, reduced hunger, stimulated the breakdown of body fat and had a minor effect on fat loss.
Capsinoids could be a useful ingredient for fat loss supplements.
(Nutrition & Metabolism, 7: 65, 2010)
