Nutrition
If you already have a supplement base (this would be protein powder &
vitamin supplements) and you want to make further progress in your physical development,
it is time to add the most important anti-catabolic and anabolic amino acid (s) before and after
training.
BCAA 's (Branched Chain Amino Acids) are probably
the most important amino acids required to build and maintain high quality muscle mass
. They protect the muscles from breakdown during training, for example, and are
crucial for building new muscle mass.
The BCAA's include 3 different amino acids.
- L-leucine
- L-isoleucine
- L-valine
In addition to its anti-catabolic effect, the main advantage of L-leucine is that it can lead to an improved
insulin release (in conjunction with protein and carbohydrates). This is particularly
desirable after training in order to quickly lead the body into an anabolic metabolic state
. Leucine therefore not only has an anti-catabolic effect but also an anabolic effect.
L-isoleucine and L-valine primarily serve the body as "muscle protection". This means that they
have an enormous anti-catabolic effect. This is particularly desirable in a diet
to protect the muscles.
The regular intake of BCAA's also leads to an increased metabolic rate. That
means you burn about 100Kcal more per day if you take BCAAs. And
you don't even have to go on a diet.
Last but not least, BCAA's are also good for the immune system...
If you regularly go to the gym to work out, this can have a negative effect on your
immune system. Excessively intensive and prolonged strength training sessions in particular can have a negative impact on the
body, as they can lead to increased cortisol levels (stress hormone). And if you
don't plan enough recovery days between individual strength training sessions, the
cortisol level will continue to rise. And once your cortisol level has reached a "chronically
elevated value", your immune system will ALWAYS be affected. This
then leads to increased susceptibility to infections and poorer recovery.
The reason for this should be clear: an elevated cortisol level puts the body in a catabolic
state (i.e. the body's own protein is broken down and used as fuel). In addition to the
muscles, the immune system also consists of around 1.5 kg of protein.
And the body doesn't exactly make a difference when it comes to breaking down the body's own protein!
A study from 2002 found that an additional supply of BCAA's can maintain the
immune system in stressful situations.
Bacurau, R.F.P. et al. (2002). Branched-chain amino acid supplementation and the immune response of long
distance athletes. Nutrition; Vol 18:Issue 5 (376-379).
A recommended intake for BCAA's could look like this, for example.
Breakfast (directly after getting up): 5gr BCAA's
Before training (before the first set): 5gr BCAA's
After training: 5gr BCAA's (in combination with carbohydrates and protein)
L-Carnitine L-Tatrate is a supplement popular with some endurance athletes and bodybuilders. L-carnitine is an important chemical found in the mitochondria - the powerhouses of cells - where it helps break down long-chain fatty acids and promotes oxygen consumption.
Intense training with weights restricts blood flow and oxygen supply, which impairs muscle cell function and damages cell membranes. In young adults, L-carnitine L-tatrate reduced chemical damage to tissues after exercise and promoted muscle repair and recovery.
Several studies have found that L-carnnitine L-tatrate promotes regeneration and prevents tissue damage caused by free radicals in intensively exercising young men. A sophisticated study conducted by the University of Connecticut under the direction of Bill Kraemer found similar results in middle-aged men. Muscle wasting in old age is a serious problem that reduces physical performance and quality of life and can lead to premature death. The study showed that L-carnitine L-tatrate supplements reduced markers of tissue breakdown, free radical formation and muscle soreness after exercise. However, they had no effect on physical performance.
(Metabolism Clinical and Experimental, 59: 1190-1199, 2010)
In decades past, coaches routinely withheld water from players to toughen them up and improve their heat tolerance. In 1965, Dr. Robert Cade, a renal scientist and medical professor, developed the first fluid replacement for athletes, designed to provide hydration, energy and electrolytes. It was tested on the University of Florida football team and they named the drink "Gatorade" after the team mascot (the alligator). The drink was also said to have helped the University of Florida win the Orange Bowl. Gatorade led to extensive scientific research, refining the original formula and creating other liquid substitutes, including Cytomax, which contained nutrients such as polylactate. Researchers from St. Cloud State University found that when protein was added to a fluid replacement drink that contained carbohydrates, electrolytes and water, athletes rehydrated 15% better than Gatorade. The new drink is sold as Accelerade. (This work was presented at the Congress of the European College of Sports Science, July 14, 2005).
CLA (conjugated linoleic acid) - a popular weight loss supplement - is a fatty acid found in meat, cheese and dairy products. It is one of the hottest weight loss supplements on the planet. Almost every month scientists publish a new study showing that it either breaks down fat or prevents new fat formation. Ideally, people should diet and exercise when trying to lose weight. Japanese researchers showed that CLA is an excellent supplement to promote weight loss, as it not only increases fat consumption for conversion into fuel, but also increases endurance capacity by 25%. The study used rats, so we don't know if the results apply to humans. However, it presents more evidence to support an effect of CLA as a weight loss supplement. (Lipids, 40:265-271, 2005)
Men lose weight more easily than women. One reason for this could be that men release more stress hormones, such as norepinehrine, in response to training and emotional stress. These hormones stimulate lipolysis - the breakdown of fat into fatty acids. It works by triggering hormone-responsive lipases (HSL), an enzyme that causes the release of fat from fat cells. HSL activity determines your ability to lose weight. The higher your nervous system is set to release stress hormones, the more calories you metabolize each day. Scientists at the University of Colorado (J Clin Endocrinol Metab, 86:4440-4444,2001) found that these nerve signals are lower in some people, especially those over 30 who don't exercise. Those trying to lose weight should try to boost their metabolism by exercising intensely and eating foods that accelerate metabolic performance.
Thermogenic foods, such as green tea, capsaicin, thyrosine and calcium can rev up your metabolism. Danish scientists found that taking a supplement containing one of these nutrients increased metabolism by almost 2% per 24 hours. Many weight loss products contain these substances. This study showed that these products could promote weight loss. (Eur J Clin Nutr, 59: 733-741, 2005)
