Bodybuilding Supplements - Eight Research Findings
Bodybuilding Supplements - Eight Research Findings
1) Creatine Plus Caffeine Improves Endurance
Creatine monohydrate improves power output and speeds recovery from intense training. Caffeine also increases power, strength and promotes endurance. The combination of creatine plus caffeine increases performance more than creatine alone. A study from Taiwan found that a single dose of caffeine (6 milligrams per kilogram of bodyweight) increased endurance output during a maximum test on a stationary bike, in test subjects who had consumed creatine monohydrate for five days (0.3 grams per kilogram of bodyweight per day). The supplements had no effect on maximal oxygen consumption but they increased exercise capacity. Athletes can benefit from the combination of creatine and caffeine during training cycles. (European Journal Sports Science, 12:338-346, 2012)
2) Nutrition and Training for Maximum Muscle Growth
Muscle growth requires a combination of muscle tension, calories, amino acid availability, anabolic hormones and rest. Researchers from McMaster University in Canada, in a review of literature, concluded that systematically managing these factors was the key to maximizing muscle hypertrophy.
Protein intake increases muscle hypertrophy. Combining adequate protein intake with weight training increases muscle protein synthesis for about 24 hours. Whey and milk proteins work better than soy for promoting muscle hypertrophy. These proteins are high in the amino acid leucine, which is critical for activating chemical pathways (mTOR) that build muscle.
The latest scientific research shows that the key to muscle hypertrophy is to combine maximum muscle tension by training close to failure, and consuming adequate amounts of high-quality protein. (Nutrition & Metabolism, 9:40, 2012)
3) Leucine Increases Muscle Protein Synthesis
Muscles increase in size when muscle protein synthesis is greater than muscle breakdown. Protein balance is influenced by muscle tension, physical activity, calories, protein and amino acids. High protein intake temporarily increases protein synthesis in the muscles by activating key biochemical pathways in the cells. Stuart Phillips from McMaster University in Canada, with colleagues, found that a supplement containing 25 grams of whey protein was optimal for stimulating muscle protein synthesis. Consuming less whey slowed protein synthesis. However, consuming low levels of protein (6.25 grams) but adding a leucine supplement caused the same rate of protein synthesis as the 25-gram supplement. Supplements containing 25 grams of whey protein are optimal for stimulating muscle protein synthesis. You can achieve the same result by consuming less whey protein but adding leucine supplements. (Journal of Physiology, 590: 2751-2765, 2012)
4) Whey Protein Hydrolysate Increases Leucine and Insulin
Whey protein comes from whey, a cheese byproduct. Not all whey protein is the same. Some whey isolates contain a lot of fat and carbohydrates. Higher quality whey protein hydrolysates contain predigested (hydrolyzed) proteins and more readily available amino acids. Michael Roberts and colleagues from the University of Missouri found that a formula containing hydrolyzed whey protein resulted in higher blood levels of the amino acid leucine and the hormone insulin than less-refined whey protein. Leucine and insulin are vital for triggering protein synthesis. Whey hydrolysates may be superior to less-refined whey protein for promoting muscle protein synthesis. (Journal International Society Sports Nutrition, 9:24, 2012)
5) Branched-chain Amino Acids Prevent Muscle Soreness
Post-exercise muscle soreness is caused by muscle fiber damage and inflammation developed during tissue repair. Muscle cells use amino acids as building blocks to repair tissue and make new contractile proteins. Amino acid supplements might prevent soreness and promote post-training gains in muscle mass and strength. Leucine, a branched-chain amino acid, activates biochemical pathways in muscles that stimulate protein synthesis. British researchers found that supplementing branched-chain amino acids before and after intense training reduced soreness and biochemical markers of muscle damage. Branched-chain amino acid supplements may help bodybuilders and weightlifters accommodate to intense weight-training programs. (Journal International Society Of Sports Nutrition, 9: 20, 2012)
6) Green Tea Interferes With Testosterone Doping Tests
The World Anti-Doping Agency (WADA) spent millions of dollars testing for banned substances at the 2012 London Olympic Games. WADA has developed sophisticated, foolproof tests for detecting drug cheats— or have they? British scientists found that substances in green tea interfere with the measurement of testosterone glucuronidate, a chemical used to detect the ratio of testosterone to epitestosterone. Nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil), also interfere with testosterone glucuronidate and could alter doping test results. (Steroids, published online March 2012)
7) NAC Prevents Muscle Damage and Fatigue During Exercise
Unaccustomed exercise can cause oxidative stress and inflammation. A study from Brazil found that NAC (N-acetylcysteine) reduced fatigue and markers of muscle damage such as creatine kinase and lactate dehydrogenase. NAC is an amino acid byproduct found naturally in foods such as asparagus, broccoli and avocados that fights free radicals and improves metabolic health. Other studies found that NAC prevented muscle damage and preserved strength during exhaustive electrical muscle stimulation. NAC is a promising supplement for bodybuilders. (Scandinavian Journal Medicine Science Sports, 22: 24-33, 2012)
8) Inorganic Nitrate Improves Exercise Efficiency
Inorganic nitrate supplements reduced peak oxygen consumption during maximal exercise on a stationary bike without reducing exercise capacity— according to a study from the University of Barcelona in Spain. Nitrates and nitrites, found in beetroot juice and supplements, increase nitric oxide (NO) secretion. NO is secreted by the inner lining of blood vessels and is critical for controlling blood flow throughout the body. Other studies found that beetroot (200 grams containing at least 500 milligrams of nitrate) improved running speed during a 5-kilometer treadmill speed test in recreational runners. The capacity of the blood vessels to secrete nitric oxide is an important measure of cardiovascular health and performance. Nitrites and nitrates may be valuable for improving endurance. (Medicine Science Sports Exercise, 43: 1979-1986, 2011)