Nutrition
Creatine and whey proteinsn are supplements that have been shown to increase muscle mass. Australian researchers have found that creatine and whey protein - on their own or in combination - increased the amount of contractile protein and lean body mass as well as strength (1 RM repetition) compared to a supplement containing only carbohydrates. The combination of whey protein and creatine was only slightly more effective than either supplement alone. Most of the gains in strength and mass were attributed to training, but the two supplements were definitely effective.
A good strategy for maximizing training gains and promoting recovery is to consume a wheyshake with a teaspoon of creatine immediately after training.
(Medicine Science Sports Exercise, 39:298-307, 2007)
Modular protein supplements are liquid meals or powders that are mixed with water or milk and provide additional protein or specific amino acids. These supplements are mainly used by older adults who need more protein for wound healing or to prevent physical degeneration. Some bodybuilders use these supplements to increase their protein intake while minimizing calorie intake.
These supplements contain all the essential amino acids (formerly known as essential amino acids) and plenty of other amino acids to meet non-specific nitrogen requirements. Products made from collagen protein or a combination of collagen protein and complete protein provide less bioavailable protein. Whey protein supplements are quickly absorbed by the body and provide a high quality source of concentrated protein for athletes. Specific amino acid supplements that contain HMB, glutamine or branched-chain amino acids could be beneficial for athletes.
(Nutrition Clinical Practice, 21:485-504, 2006)
The effectiveness of soy protein for bodybuilders has been repeatedly questioned because soy protein contains chemicals called isoflavones, which dock onto the body's estrogen receptors and can affect estrogen metabolism (female hormones) as well as androgen metabolism (male hormones). Many of the best-selling protein supplements contain soy protein - either alone or in combination with whey protein, casein or egg protein.
Numerous studies have investigated the effect of different protein sources on protein and hormone metabolism, but few have ever looked at the effect of training with weights. A study conducted by Miami Research Associates under the direction of Douglas Kalman concluded that soy protein supplements did not reduce blood testosterone levels or affect lean muscle mass gain in men (average age 30) participating in a 12-week weight training program.
Twenty men were given daily protein supplements (50 grams) in the form of a soy concentrate, soy isolate or a mixture of soy isolate and whey protein. Since this study included only five subjects, further research is needed before the relative value of soy as a protein source for bodybuilders can be assessed.
(Journal International Society Sports Nutrition, 4: 4 doi:10.1186/1550-2783-4-4, 2007, published online)
Alanine and carnosine are important chemicals within the muscles that influence muscle size and metabolism. Alanine is an amino acid that provides energy during exercise and counteracts neuromuscular fatigue by increasing muscle carnosine levels. Carnosine is a dipeptide (a molecule consisting of two amino acids) found in meat and is made up of the amino acids alanine and histidine. It is found in many types of tissue in the body, including skeletal muscle and smooth muscle within the arteries. Carnosine is also an important antioxidant that protects the body's cells from oxidative damage, and it also serves as a buffer for acids that cause muscle fatigue. It is crucial for protein synthesis and degradation and may help prevent nerve degeneration and diabetes. A few months ago, we reported that beta-alanine supplementation increased the isometric endurance capacity of the thigh by increasing the muscle's carnosine levels. (Amino Acids, 32: 225-233, 2007). A study from Belgium found that beta-alanine (4.8 grams per day for four weeks) increased muscle carnosine levels by 16% and prevented fatigue during repeated bouts of high-intensity knee extensions, but had no effect on isometric endurance or 400-meter sprint times. Beta-alanine enhances performance in intensely training bodybuilders and other athletes.
(Journal Applied Physiology, in press, published online August 9)
Intense exercise that involves stretching muscle contractions (eccentric or negative pull-ups) causes muscle damage and soreness. Delayed onset muscle soreness is worst during the days following exercise because muscle damage causes inflammation (i.e. swelling, redness and stiffness). Some studies have found that massage or medications such as Advil can reduce muscle soreness and stiffness, but do not restore normal muscle strength and energy. A study conducted at the University of Nebraska found that a peptidase supplement reduced strength loss and promoted recovery after intense eccentric exercise, but had no effect on pain or blood markers of delayed onset muscle soreness. Peptidase is an enzyme that breaks down protein. Peptidase supplements may promote recovery from eccentric weight training and membrane repair. Furthermore, they could restore blood proteins, which would lead to a reduction in swelling. (Journal Strength Conditioning Research, 21: 661-667, 2007)
