More Training Tips
|
Training
with Amino Acids
How these building blocks of protein can lead
to an increase in strength and power
Amino acids are considered to be the building blocks of protein. Amino
acids are used as supplements because some are believed to help increase
muscle tissue synthesis, which can ultimately lead to an increase in strength
and power.
During high-intensity exercise, the body increases the levels of glucocorticoids.
Glucocorticoids include cortisol and androgens that increase the rate
of muscle protein breakdown. The intake of amino acids has been shown
to inhibit muscle protein breakdown while stimulating protein buildup. If athletes break down lean tissue during resistance training and if higher
concentrations of amino acids promote tissue synthesis, then athletes
may benefit from increasing the amounts of amino acids in their diet.(1)
Amino acids may increase tissue synthesis through increasing plasma
amino acid levels, which in turn may stimulate the release of growth hormone
releasing factor. The release of growth hormone releasing factor may be
due to an insulin-mediated response, which would then release growth hormone.
Functions of Glutamine
Glutamine is the most versatile of the amino acids. It is not an essential
amino acid, because it is synthesized in the body by glutamine synthetase
from other amino acids, glutamic acid, valine and isoleucine. However,
in certain situations more glutamine may be needed than can be synthesized.
In this case the amino acid could be termed "conditionally essential."
Glutamine makes up 60 percent of the total amino acid pool in
the muscle. Under certain situations where the body is stressed, such
as surgery, trauma and infection, muscle glutamine reserves are depleted. The body cannot make enough in this situation, and this produces a catabolic
state. Catabolism involves the breakdown of large molecules, such as muscle
protein, into smaller molecules to release energy. During the prolonged
stress of exercise or when the body is producing high amounts of lactic
acid, as in weight training, glutamine stores in the muscle may be utilized
heavily. Depleted muscle glutamine stores will inhibit protein synthesis,
which also may cause a catabolic state in the body. Exercise causes an
increase in glucocorticoid release. Glucocorticoids will cause an increase
in glutamine release from the muscle and an increase in glutaminase activity.
This will allow glutamine to be released from the muscle even when glutamine
levels are low.
Another important role of glutamine is that it maintains cell volume
in the muscle. When glutamine is taken up by the muscle, electrolytes
are also taken up, causing an osmotic swelling in the skeletal muscle.
If cell volume is not maintained, due to decreased glutamine, then the
muscle weakens and contributes to overall muscle catabolism.
BCAA Functions
The branch-chain amino acids valine, leucine and isoleucine are essential
in the diet, and make up one third of muscle protein. One of the main
functions of BCAAs is to be used as a fuel during exercise in order to
spare other amino acids.1 Another function of BCAAs is helping in protein
synthesis or anticatabolic. Both valine and isoleucine are used as substrates
for glutamine, which is very important to protein synthesis. The third
BCAA leucine, is also believed to have anabolic or anticatabolic effects
due to beta-hydroxy beta-methybutyrate or HMB. HMB is believed to help
increase the ability to build muscle and burn fat in relation to intense
exercise.
Amino Acids & Altitude Training
When giving training considerations for athletes or individuals who will
be exposed to altitude for any period of time, the major concern is lack
of aerobic capacity, which is impaired due to hypoxia. While simple
exposure to altitude, over time, will self-correct aerobic capacity, athletes
who train regularly at great elevations or people who do a great deal
of snow skiing, may be placing their strength and power at risk.(2)
Several recent research studies have shown that chronic exposure to training
or recreation at altitude can lead to muscle atrophy due to protein catabolism,
loss of body weight, decreased energy reserves in the muscle and weakened
immune status.(2,3,4) These studies all showed that subjects who chronically
trained at altitude and who daily consumed extra protein, rich in branch-chained
amino acids, were at less risk than those who consumed a normal diet.
Therefore, as this problem does not self-correct, it would appear that
individuals chronically exposed to altitude should alter their food consumption
through diet or regular amino acid supplementation in BCAA and glutamine.
I have conducted several research studies involving amino acid
supplements and collegiate athletes using the supplements Rebuild II and
Nutri-build III. The supplement's blend of glutamine and BCAAs has had
a positive and profound effect on increasing lean muscle mass and decreasing
body fat.
- by David Pearson, PhD, CSCS, Exercise Physiologist
"If you can't recover between workouts, you won't get bigger or stronger. Rebuild II is the best and only
recovery supplement of its kind."
Robb Oviatt, head strength and conditioning coach,
Washington
State University
References
1 Plaatell C. Kong SE, McCauley R, Hall JC.
"Branch-chain amino acids." J Gastroenterol Hepatol. 2000, 15(7):706-717.
2 Schena F, Guerrine G, Tregnaghi P, Kayser B.
"Branch-chain amino supplementation during trekking at high altitude. The effects on loss of
body mass, body composition, and muscular power."
Eur J Appl. Physiol. Occup. Physiol. 1992, 65(5) :394-398.
3 Bigard AX, Lavier P, Ullmann L, Legrand H, Douce P, Guezennec CY.
"Branch-chain amino acid supplementation during repeated prolonged skiing exercises at
altitude" Int J Sport Nutr. 1996, 6(3):295-306.
4 Bigard AX, Satabin P, Lavier P, Canaon F, Tailandier D, Guezennec CU.
"Effects of protein supplementation during prolonged exercise at moderate altitude on
performance and plasma amino acid pattern"
Eur J Appl. Physiol. Occup. Physiol. 1993,66(1):5-10.
|
 |
|
