tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger4419999tag:blogger.com,1999:blog-4447249123519658347.post-60037291359153082652017-12-26T01:42:00.000+01:002017-12-26T01:42:55.940+01:00BCAA Free = Body Fat Free | Do BCAAs Make Us Fat or Are They Elevated when We're Fat? Study Suggests the Former
First fat, then carbs and now protein? Are we ever going to stop pointing fingers at individual macronutrients and acknowledge that it's our caloric excess that's making us fat?
As a SuppVersity reader the notion that the BCAA levels of obese mammals are chronically elevated is no news for you. In fact, I've written about the potential link between BCAAs and obesity repeatedly over past decadeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78093259778157924462017-09-15T03:49:00.000+02:002017-09-15T03:50:03.931+02:00IIFYM & Nutrient Deficiencies ? | (Iso-)Leucine & Glucose Uptake ↑ | Weight Lifting & Protein (RDA + 60% Required)
Missed the ISSN 14th International Society of Sports Nutrition (ISSN) Conference and Expo? I've sifted through the proceedings and picked studies of for a multi-part article series. Today: IIFYM & Nutrient Deficiencies, (Iso-)Leucine & Blood Glucose and the notorious question: How much protein do lifters need?
If you have, just like me, been unable to attend the "Fourteenth Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60009962832320175152017-02-26T03:28:00.000+01:002017-02-26T10:38:03.164+01:00BCAAs Mess W/ Vegan Glucose Management, Human Study Says - Do You Have to Stay Away From BCAAs, Now?
Are vegan athletes who supplement their low BCAA baseline diet with amino acid powders making an unhealthy mistake? At first sight a recent study from Poland suggests just that. Upon closer scrutiny, however, the practical relevance of the results appear less and less convincing.
It seems (and I have to admit that I fell for that logic, too) only logical that vegans, unlike omnivores and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19294387686286101982016-08-27T07:10:00.000+02:002016-08-27T07:10:14.728+02:0010g/d BCAA Sign. Affect Gut Tenants & Metabolites - Is This the Reason for Good or Bad Effects of BCAA Supplements?
One major problem with all the "gut microbiome"-research is that we're still having a hard time predicting the health outcomes of specific changes in the total and relative numbers of bacteria.
I have to admit that the last posts about BCAAs, here at SuppVersity.com, were mostly "bad news" for BCAA guzzlers, not because I am biased or like to rant, but simply due to the fact that theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91379190155085206542016-07-23T03:59:00.002+02:002020-04-24T23:59:33.011+02:00Casein & Fat Oxid., Protein, BCAA, T-Booster, Omega-3, Beta-Alanine, GABA, PWO Caffeine, Rhodiola, Peppermint, Hunger, HIIT, Crossfit, Ketone Supps, ZMA & DAA
Science Round-Up July '16
Whoo... those were ~1000 presentations and poster abstracts in the May 2016 supplement of Medicine & Science in Sports & Exercise and not each of them was exactly "exciting". In order to save you the trouble of going through all of them, I have picked 16 of them and put them together in a Science Round-Up that spans from taking casein Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36803276150902647152016-03-06T05:02:00.000+01:002016-03-06T11:22:10.116+01:00Recent Studies Cast Shadow Over High Dose BCAA Intake: Increased Protein Wasting, Lower Brain Serotonin and More
To guzzle BCAAs all day or not - is that still a question or is the answer settled with the publication of two recent studies?
From previous SuppVersity articles about BCAA you will know that I don't buy into the hype supplement producers generate about the muscle-building and/or muscle-protective effects of high dose BCAA- or leucine-only supplementation.
One of the previously mentionedAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19453881145243135242016-01-17T16:28:00.004+01:002016-01-17T17:57:36.666+01:00Peri-Workout BCAA + Glutamine + Citrulline Consumption Blunts Muscle & Fat Loss Compared to Powerade Placebo
"Shed the fat, keep the muscle!" That's a promise you will find not literally, but analogously in every ad for BCAAs, but do they actually do that? Help you shed fat and retain muscle? Scientific prove to support this claim is, as of yet, missing.
With BCAAs it is just as it is with 99.9% of the supplements: Ads and product labels are full of scientifically unproven claims. One of these Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67660915482744269142015-10-06T13:13:00.001+02:002021-06-01T03:51:45.120+02:00High Dose BCAAs for Cyclists | Colostrum Peptides for Bulking | Intermittent Fasting for Cutting | Probiotics for Muscle Protection -- ISSN'15 Research Review Issue #6
Are you trying to build a body like this? Maybe one of the supplements discussed in this article can help.
To make sure that I am not missing other relevant / interesting new research spending time with the ISSN'15 poster presentations, this is going to be the last installment of the ISSN'15 Research Review. With six different studies in one installment of the series it is obviously difficult Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73241341976942417752015-05-06T13:54:00.000+02:002015-05-06T14:19:25.173+02:00Leucine Does Not Have Anti-Fatigue Effects During Exercise to Exhaustion, BCAAs Even Reduce Maximal Endurance
If your are competing in endurance sports BCAA supplements may be more than useless, they may be detrimental.
I have to admit that the results of a recent study from the University of Sao Paulo came as a surprise to me. It would be negligent, however, to ignore that the results Patricia L. Campos-Ferraz and her colleagues present in their latest paper in Nutrition, because Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72815096655793436842015-03-05T14:11:00.000+01:002015-03-05T14:11:06.828+01:00True or False? Intra-Workout BCAA Supplements Are Useful Only For Those Who Produce, Import and Sell Them?
Intra-workout BCAA supplements are marketed specifically to resistance trainees. If they do have anti-catabolic effects, though, those are - just like potential fatigue reducing effects - significantly more likely to occur in endurance trainees.
If you go by the results of a 2001 study by Blomstrand et al., which is actually the only study to investigate the effect of BCAA intake on the leg Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36735541806559780462015-03-03T13:25:00.001+01:002015-03-04T16:48:39.059+01:00Whey + Casein - A Superior Post-Workout Shake in Theory (Fast + Slow) and Practice (Results of a 10-Week Study)
Casein & whey - Many companies sell both. For a good reason!
It appears to be logical. By combining whey and casein in your post-workout shake you would have the protein synthesis triggering spike of amino acids from the whey and the long-lasting pro-anabolic hyperaminoacidemia (=elevated amino acid levels in the blood) from casein. Can you ask for more?
Yes, you can! You can ask for Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40387794091656750142015-01-29T14:45:00.000+01:002017-08-10T05:09:29.497+02:00L-Tryptophan is Reduced While Dieting - Does This Make the Essential Amino Acid a Key to Successful Weight Loss?
Trp and it's metabolite 5-HTP may be particularly useful for female sugar cravings and binges.
Can l-tryptophan help you lose body fat? If you look at the results of the latest study from the University for
Health Sciences, Medical Informatics and Technology it would seem that the answer to this question may be "Possibly, yes, but..." Before we come to the implications I would yet like to takeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6674325027663609842015-01-26T15:36:00.001+01:002015-01-27T14:16:29.937+01:00Amino Acid Supplement With High Amount of Isoleucine Increases Clearance of Dextrose Supplement, But Impairs Post-Workout Glycogen Resynthesis in Man - Implications?
Post-Workout High Isoleucine AA+CHO Decreases Glucose Spikes, But Impairs Musclular Glyocogen Resynthesis - Reason Enough to Skip Amino Acids?
If you put any faith into the promises of the supplement industry, amino acid supplements are the solution to all your problems - including those you haven't even known about, yet. Against that background it's always interesting if scientists study the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12404394432552783192014-09-10T15:16:00.002+02:002015-05-06T09:26:10.172+02:00Glutamine or BCAA, Which is the Better Fatique Buffer? 18g GLU Suprisingly Effective, 9.5g BCAAs (Un-)Surprisingly Useless as Blood Fatigue Factors & Cytokine Buffers
Rowing is an excellent cardio exercise for wanna be bodyuilders, by the way!
I am not really a fan of glutamine, but unlike BCAAs that are still hyped all over the Internet, the conditionally essential amino acid which is the most abundant of all amino acids in human blood is at least not falsely heralded as a potent catabolic, anabolic, weight loss adjuvant and what not, any longer.
Against Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83340269203214362872014-04-02T17:53:00.001+02:002014-04-02T17:53:59.043+02:00When Whey & Casein Unite in the Spirit of True Physique Improvements, BCAAs & Glutamine Better Shut the F*** Up
Ever wondered, why you hit a plateau, "although" you've started to use this whey protein w/ extra aminos?
I have to admit this is not a new paper and though I have not written about it explicitly, some of you will probably have seen me cite it in previous posts. With some recent rambling about how great BCAAs were and that whey alone could never achieve what its overpriced, but revenue Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35997483592940891952014-01-13T18:11:00.004+01:002014-01-13T18:11:29.293+01:00Study Says "BCCAs, Don't Build Muscle!" I Say "True, But They Seem to Create an Anabolic Potential." Plus: Potential ≠ Growth ➲ You're Still Better Off With Complete Protein
The above is a question way too many trainees ask: "Who the f*** needs BCAA supplements?" Ok, the industry, but who else does?
They are not sold as the "next best thing", they are sold as "the best thing" any ambitious trainee may be taking. As a regular, here at the SuppVersity, you will yet know that despite all their advantages, the BCAAs, leucine, iso-leucine and valine, also have their Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29680118145173800162013-12-21T15:49:00.000+01:002013-12-22T04:28:50.678+01:00Taurine + BCAAs - Scientists Identify Unkown Synergy of Branch-Chained and Sulfur-Amino Acids: Redutions in DOMS, Faster Recovery and Reduced DNA Damage
If this is true and sore is the new sexy, the combination of taurine + BCAA's may turn you into an ugly worm.
You know them and I would bet that >75% of you have already taken them: Branch-Chained Amino Acids (BCAAs) and the sulfur-amino acid taurine. Maybe you have taken the former for their beneficial effects on skeletal muscle protein synthesis and the latter for its anti-oxidant effectsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19358520502442812372013-11-22T13:58:00.002+01:002013-11-22T13:59:36.154+01:00Leucine Only Tops Ergogenic Effects of BCAAs: Increased Alanine Cycle Activity Spares Muscle Glycogen, Boosts Endurance Performance - BCAAs Have Opposite Effect
Alanine is the liver's favorite gluconeogenic amino acid and leucine appears to increase its usage.
Being among the first to learn about the "Glucose-Repartitioning Effect of Iso-Leucine" in February 2013 (read up on it), you, as SuppVersity reader, belong to the selected few who know that valine and isoleucine may be more than unnecessary props in the leucine-powered BCAA show. With the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28796224556689992562013-08-09T16:09:00.003+02:002013-08-10T05:57:31.799+02:00The Neurotransmitter Depleting Effects of Branched Chain Amino Acids (BCAAs) and Their Potential Ergolytic, Anxiogenic & Depressive Downstream Effects
Oh yes, this will happen despite if not because you've taken large amounts of BCAA before the workout.
Usually you don't put the cart before the horse, but I guess you won't mind if I do so and postpone a summary of the information on magnesium from yesterday's installment of the Science Round-Up to tomorrow, when this means that we are going to take care of the "BCAA crisis" today.
Ok, maybeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83785922071579890752013-02-04T17:11:00.002+01:002019-08-18T03:54:31.499+02:00The Glucose Repartitioning Effects of Isoleucine: Falsely Underappreciated BCAA and Its Dipeptides Maximize GLUT-4 Expression and Ramp Up Muscular Glucose Uptake
Still waiting for your abs to appear? Maybe you have the wrong "scientifically proven", "superior", or "modern", but unnatural ratio of BCAAs in your peri-workout nutrition - just kiddin' that alone won't be the reason, but still...
In the past week I have posted several facebook news items which were, in one way or another, related to he negative effects of isolating (micro-)nutrients and/or Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14548527440859512532012-12-29T18:23:00.000+01:002012-12-29T18:23:18.118+01:00Yohimbine & Berberine Protect From Death Due to LPS Intoxication; BCAAs Inhibit Serotonin Metabolism & Cause Anxiety, Tryptophan but not SSRIs Help; Sweet Tea Leaves Are PPAR-G Antagonists & Battle High Lipid + Leptin Levels
Skip the fireworks invest the money in some quality ingredients for a fondue or whatever you like and invest the (often non-negligible) rest of the money in a gym membership for the next year.
Actually my figure of the week is 115,000,000 EUR (~152,000,000 US Dollar), which is the sum my fellow country men and women are about to waste on pyrotechnics this year. And a scientifically Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28295960728511266082012-11-23T18:25:00.000+01:002013-08-08T15:26:21.813+02:00Chronic High Dose BCAA Supplementation Reduces Endurance Performance by 43% Plus: How Ammonia, Glutamine, Arginine & Low Carb Could be Involved
Tired, exhausted, had to cut your workout short today? Is it the flu, or just too much BCAAs?
When some is good and more is better, even more is not necessarily going to be 'betterer' - and that's not simply due to the fact that there is no comparative to an adjective that's already in the comparative. Therefore it is actually not surprising that a team of researchers from the Department of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10198953218525265422012-09-12T17:47:00.000+02:002016-03-17T05:35:16.323+01:00More Endurance, Greater Strength Gains, Less Exhaustion: Alpha-Keto Acids (KIC, AKG...) - Overlooked Ergogenics?
This is a scenario, where the results of the study at hand would apply - if that's you, go ahead get yourself some BCKAs; if it's not read at least the bottomline before you spend your money on the "latest", but not necessarily "greatest" ergogenic
As a seasoned SuppVersity veteran, you will be aware that the number of supplements that work is pretty small. The number of supplements that will Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19424646830551988422012-06-15T17:18:00.000+02:002012-06-15T17:20:30.863+02:00New Role for Glutamine in Protein Synthesis? Study Suggests Direct Effects on Mammalian Target of Rapamycin (mTOR) - EAAs Alone Won't Produce Optimal Results
Image 1 (Pumping Iron): The guy in the middle, obviously no one else than the Austrian Oak, took glutamine, the rest of the guys forgot about it in all the craze about leucine... no, just kiddin' ;-) Still, someone who trains like Arnold, is probably most likely to benefit from additional l-glutamine
After all those bad news about allegedly effective supplements, I thought it may be about timeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75935733065335446812012-05-28T16:50:00.000+02:002012-05-28T18:38:27.543+02:00Essential Amino Acids Stimulate Muscle Glucose Uptake by Exponentiating Insulin's Effect on GLUT4 Expression
Image 1: High EAA smoothies are a good, high sugar one a very bad idea
Scientists from the Exercise Physiology and Metabolism Laboratory at the Department of Kinesiology and Health of the University of University of Texas at Austin, the Abbott Laboratories in Columbus, Ohio, and the Taipei Sports University in Taipaie, Taiwan, report in one of their latest papers that the administration of an Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52517440278141595992012-05-02T16:23:00.001+02:002012-05-03T07:19:27.141+02:00Diet Deoptimization with Rice Protein: Less Weight Gain, Lower Cholesterol and Fatty Acid Synthesis - So What?
Image 1: Rice protein power - I'd bet a pouch of casein protein that this Chinese "body builder" must have eaten plenty of rice protein. I mean, check out how ripped he is! Update: Garymar informed me that this is a Japanese comedian called Yoshiaki Yamane - sorry, my mistake ;-)
The "real" supplement news have been pretty slow as of late - there have not been any, to be precise. Unless you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6400163327688369612012-02-09T17:52:00.001+01:002012-02-09T17:57:38.829+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Tweaks to Avoid Overtraining. Plus: 5 Staple Supplements and How to Effectively Combine them With Whole Foods.
Image 1: If you have followed the whole series you know that there are 6 months and tons of hard work and dedication between the pic on the left and the one on the right. Time and effort not "the right genes" it what most people lack, or simply decide not to invest.
When I look back at the past couple of weeks, or, when I come to think about it, months, and the progress my friend Adelfo Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-68966953171574866892011-12-05T15:31:00.001+01:002011-12-05T17:18:56.929+01:00Branched Chain Amino Magic: Study Takes Another Step Towards a Better Understanding of the Anabolic & Anticatabolic Effects of BCAAs and Their Essential Cousins
Image 1: Without the other essential amino acids (EAAs), the branched chain amino acids, leucine, isoleucine and valine (BCAAs) have nothing to "build" your muscle from ;-)
Usually, I do not get very excited, when I hit upon another study into the "protein-synthetic response" that is triggered by the ingestion of branched chain amino acids (BCAAs). I mean, let's be honest... we all know that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6118065240777283212011-11-24T15:02:00.001+01:002011-11-24T16:37:42.897+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: My Five Simple Tricks for Guilt Free Thanksgiving Celebrations. Plus: Four Dietary Supplements You Should not Miss!
Image 1: Adelfo on Wednesday before the feast began. We will see how he looks next week ;-)
I guess, this blogpost should actually begin with the words "Happy Thanksgiving" in big, bold letters, but for us Europeans - and me as a German, in particular - today is a regular working day. Nevertheless, it is a day to celebrate, because THIS is actually post #600 here at the SuppVersity and I am inAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37211589562331936392011-11-07T17:37:00.001+01:002011-11-07T17:42:00.502+01:00VPX Pre- & Post-Workout Nutrition Gets "Sponsored" Scientific Approval: +4% Lean Mass, -6% Body Fat, +13% Upper and +21% Lower Body Strength in 29 Days
Image 1: Supplemental double-whammy. VPX' now
"scientifically proven" pre- & postworkout products
This is one of those cases, where I cannot decide whether I should applaud VPX or just shake my head... the scientist in me says: "Hey, you know how that is - with a research grant from the government cutting edge science is impossible, especially if you want to investigate something as 'Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6936181588483852632011-10-03T17:35:00.001+02:002013-02-27T16:23:49.201+01:00Intermittent Thoughts On Intermittent Fasting - AMPK II/III: Leucine, HMB and a Glimpse on Other AMPK Modulators
Image 1: You pick a health, diet or diabetes supplement and I find the study that shows that in one way or another its effect is related to AMPK ;-)
I ended yesterday's installment of the Intermittent Thoughts on Intermittent Fasting Series on a pretty bold statement about the benefits of preworkout BCAA supplementation that would, at first sight, contradict common sense, or rather what commonAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2883722626502756052011-09-17T17:17:00.004+02:002011-09-18T07:38:30.845+02:00High and Low Dose BCAA Supplementation Have Minimal, Non-Significant Effects on Markers of Muscle Damage 24h and 48h Post Heavy Resistance Training
Image 1: Cover of the September issue of the International Journal of Wrestling Science - don't tell me you don't have a subscription, yet!
I don't know about you, but I feel that it's quite interesting to look at the highly heterogeneous dosage suggestions on the labels of the ever-increasing number of BCAA supplements on the market. Interestingly, almost every producer claims in his "non Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85984836820733723892011-08-25T17:14:00.000+02:002011-08-25T17:34:47.779+02:00Growth-Retarding Effect of "Cardio"-Training is not Prevented by BCAA Supplementation. Endurance-Trained Rats Still -3% Smaller than Age-Mates.
Image 1: Haile Gebrselassie,
probably the greatest distance
runner in history, set 27 world
records; is his sort stature a
result of too much "cardio"
(image by Alexxx86)
Did you ever wonder if Haile Gebrselassie (image 1) is such a great long distance runner, because he is only 5'5" (1.65m, imdb)? Well, after all it could turn out that is is just the other way around - Haile could be only Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31825809356638847012011-08-08T16:15:00.002+02:002011-08-08T16:16:39.439+02:00Well-Stocked Muscle Glycogen Stores Not Necessary For Exercise Induced Muscle Anabolic Response. Additional 5x Increment by Post(!)-Workout Whey + Cho Supplement.
Image 1: Glycogen depleted or not,
post-workout protein, preferably from a
leucine-rich, fast digesting and nutritionally
complete source such as whey, is a must.
It is one thing that many trainees feel they perform better, train harder or have better endurance, when they (over-)"load" their muscle glycogen stores pre-workout. And as long as their need for carbohydrates isAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83683025234129288782011-08-01T16:10:00.005+02:002011-08-01T16:15:16.423+02:00The Muscle Building Magic of Additional(!) Leucine: 1.68g Leucine in Your Intra-Workout EAA Mixture is Good, Twice the Amount is 33% Better, Though!
Image 1: Buying L-Leucine in bulk can save a lot of money; plus, it gives you the advantage of being
able to adapt the leucine to EAA ratio, whenever you read about new study results on the SuppVersity ;-)
.
I don't know if I can actually call it 'news', when I tell you that intra-workout consumption of the branched-chain amino acid leucine will help you build muscle, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46038094692951838262011-04-23T02:48:00.017+02:002011-04-24T16:26:59.258+02:00BCAA Ward Off Body Fat Gain on Hypercaloric High Fat Diet: Branch-Chained Amino Acid Feeding Triggers Favorable Metabolic Changes in Diet-Induced Obese Mice.
When it comes to BCAA products,
stick to the basics. There is a reason nature
has them in the 2:1:1 ratio.
Science is more and more beginning to realize that the oversimplified "calories in vs. calories out" concept is hardly able to explain weight gain and loss in the ever-increasing number of obese individuals throughout the world. The findings of a relatively recent study from Oita Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15853042921715676832011-03-09T02:56:00.001+01:002011-03-09T08:54:10.759+01:00More Conflicting Evidence on Leucine Metabolite: HMB Makes Volleyballers Stronger.The leucine metabolite HMB, i.e. β-Hydroxy-β-Methylbutyric acid, is unquestionable the comeback kid of the supplement industry. "It works!", "It's useless!", ... every now and then a new study supports one side of the debate. A group of international scientists does now present a study, which would support the use of the expensive, yet readily available amino acid.
Portal et al. (Portal. 2011) Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48591731575797822772011-02-14T03:46:00.000+01:002011-02-14T03:46:00.091+01:00Glycogen-Depleted Athletes may Benefit from 0.3g/kg BCAA Supplementation: Improved Endurance & Lipid OxidationIf you have ever read up on the general recommendations concerning "cardio on an empty stomach" you will most likely have encountered the advice to supplement with branched-chained amino acids (BCAA) before or in the course of the workout. I have always considered this to be a solid advice, up to now, I had yet not seen a study underpinning the common sense reasoning behind the suggestion.
Now, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20377654704826731412011-02-11T03:41:00.000+01:002011-02-11T03:41:00.675+01:003g BCAA + Arginine + Carbs Pre-Workout Modulates Hormonal Response to Single Bout of Treadmill Running to ExhaustionBCAAs + Arginine + Carbohydrates before workout!? Sounds familiar, doesn't it? In fact many of the first generation preworkout products were either formulated like that or consumers were advised to stack them with a branched amino acid (BCAA) product of the same company. Studies which investigated the combined ergogenic effect of these nutrients are yet scarce. So, I thought that it would be Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67227754131743337892010-10-09T03:58:00.004+02:002010-10-09T12:50:21.859+02:00Leucine + Whey = Upper Body Strength and Mass GainsIn a very recent study, Walker et. al. (Walker. 2010) investigated the effect of 8 weeks whey-Protein and leucine Supplementation on physical and cognitive performance. The provided 30 moderately fit individuals with 19.7g whey and 6.2 g leucine (WPL) or a calorie-equivalent placebo (P) and put them on a standardized exercise regimen. The results suggests that the availability of high quality Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19804034186925012542010-10-08T04:38:00.001+02:002010-10-08T04:38:00.206+02:00Pre-Workout Supplementation with BCAAs Attenuates Muscle Damage from SquatsWe all know it, the squat, the king of all exercises is notorious for inducing deep onset muscle soreness within the next 48 hours. While, against common wisdom, this is not a reliable indicator for muscle damage, science tells us that squatting at high intensities will exert a certain amount of damage to the fibers of your quads, glutes and hamstrings.
Kazunori Mawatari has now found that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-72456351285434184062010-09-27T04:55:00.002+02:002010-09-27T04:55:00.377+02:00Whey Protein Hydrosolate Better Than Whey, BCAA and Casein as Post-Workout SupplementThe initial hype around Whey Protein Hydrosolates (WPH) has ended and everybody returned to his favorite whey protein or one of the hundreds of BCAA products on the market. A new study by Kanda et al. (Kanda. 2010) does however suggest that this might be a mistake.
In their study (unfortunately done on rats) they compared the immediate effect of supplementation with carbs + either WPH, Whey, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25782668673993163122010-08-11T13:46:00.002+02:002010-08-11T13:48:40.284+02:00L-Ornithine: Arginine's Overlooked Metabolic Child
Molecular structure of l-ornithine
(HMDB. V2.5)
Ornithine is an amino acid produced in the urea cycle by the splitting off of urea from arginine. It is a central part of the urea cycle, which allows for the disposal of excess nitrogen. L-Ornithine is also a precursor of citrulline and arginine BUT hardly any of the self-proclaimed supplement gurus know about its proven effects on exercise Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40876045261517859472010-07-27T06:10:00.000+02:002010-07-27T06:10:00.241+02:00Getting Old? Try Some HMB Against Loss of Lean Body MassWhile the effectiveness of the leucine metabolite b-hydroxy-b-methylbutyrate (HMB) in athletes is debatable, its usefulness in geriatric scenarios becomes more and more obvious. On July, 2 2010, Kim et.al. (Kim. 2010) presented the results of a study investigating the effect of HMB (0.46 g/kg/d, similar to 6 g/d in humans) to old rats for 16 wks prior to being sacrificed. The beneficial effectsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com