Post-workout BCAA Matrix

Detailed Description

Detailed Description of BCAA Matrix :

BCAAs

Leucine, Isoleucine, and Valine, are the three amino acids known as “Branched chain amino acids”, or “BCAAs”.

They’re essential amino acids, which are vital for the growth and repair of skeletal muscle. The human body can’t produce them on its own, thus they are required via food or supplementation.

BCAAs can significantly boost levels of muscle protein synthesis, dramatically improving lean muscle growth and recovery time.

Studies also show some promise for them to reduce delayed-onset muscle soreness, after intense workouts.

It is optimal for these amino acids to be used in a 2:1:1 (Leucine:Isoleucine:Valine) ratio, due to Leucine’s depletion of the other two amino acids. [1,2,3]

Glutamine

Glutamine is another amino acid, which is also well-known for its ability to improve skeletal muscle growth and recovery.

Studies have shown a positive correlation between glutamine levels and rates of muscle protein synthesis. Research has also shown it to have an amino acid-sparing effect in hypercatabolic subjects, preventing important amino acids such as Leucine being expended for energy. [4,5]

HMB (HydroxyMethylbutyrate)

HMB (HydroxyMethylbutyrate) is a metabolite of Leucine which can improve protein balance, strength, and lean body mass, when combined with exercise.

Strength athletes and bodybuilders commonly use HMB to increase strength and muscle hypertrophy. These effects are well-documented, with trials demonstrating increases to limb circumference, leg strength, and grip strength.

Such benefits are not limited to the athlete population. These effects are also much sought-after by the elderly, for whom an increase in strength and/or reduction in bodyfat can make an appreciable difference in daily life.

In addition to its strength-enhancing effects, HMB supplementation also increases oxygen uptake, as well as making improvements to hormone balance and intramuscular enzymes. This myriad of benefits can be beneficial not just for athletic ability, but general health and wellbeing. [6,7,8]

Citrulline Malate

Citrulline Malate is a special form of the amino acid Citrulline, which plays an important part in the urea cycle.

It acts as a vasodilator, by increasing levels of nitric oxide. This dilation of the blood vessels improves blood circulation and oxygen supply, and speeds up the release of toxic substances from the body. This cleansing of the system can accelerate recovery and significantly decrease muscle soreness.

Citrulline can also enhance insulin sensitivity, which can lead to improvements in lean body mass. [9,10,11]

Beta Alanine

Beta Alanine is a beta amino acid. Supplementing with Beta Alanine increases Carnosine concentrations in skeletal muscle by 20 to 80 percent. Carnosine is important for reducing muscular fatigue, through its ability to expel toxic by-products of exercise from the body.

Research shows that Beta Alanine supplementation is most effective for improving performance in high-intensity intermittent exercise, such as weight-lifting or sprints. [12]

Taurine

Although Taurine has a wide range of health benefits – both mental and physical – one of its most useful effects post-workout is its ability to enhance glycogen repletion in skeletal muscle.

Glycogen is the form in which our muscles store carbohydrate energy, which can quickly be accessed during exercise. This ensures the muscles are quickly recharged with energy for your next workout, or general use the next day.

Post-workout Taurine consumption may also increase fat oxidation, giving an extra fat-burning effect. [13]

Magnesium

Magnesium is an essential mineral. Supplementing with Magnesium can combat fatigue syndrome and improve energy use during exercise, as well as improve protein synthesis.

Studies show that those with a low dietary intake of Magnesium typically have reduced levels of vital minerals in the blood, resulting in less-than-optimal muscle function and athletic performance.

Further research has demonstrated the importance of Magnesium for protein synthesis. One particular study showed significantly greater increases in strength development for its Magnesium-supplemented group relative to placebo. [14]   

Natural Cinnamon Extract (10% polyphenol)      

Cinnamon Extract is a powerful blood-glucose regulating agent, made possible through its positive influence on insulin sensitivity.

It is very effective for maximizing carbohydrate use, and preventing unnecessary rapid increases in unutilized glucose levels.

Such effects may be complementary to those provided by Taurine for glycogen resynthesis. [15]

  Références

1. Blomstrand, E., Eliasson, J., Karlsson, H. K., & Kohnke, R. (2006). Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr, 136(1 Suppl), 269s-273s. https://www.ncbi.nlm.nih.gov/pubmed/16365096
2. Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. Int J Sport Nutr Exerc Metab, 20(3), 236-244. https://www.ncbi.nlm.nih.gov/pubmed/20601741
3. Iwasawa, Y., Kishi, T., Morita, M., Ikeda, K., Shima, H., & Sato, T. (1991). Optimal ratio of individual branched-chain amino acids in total parenteral nutrition of injured rats. JPEN J Parenter Enteral Nutr, 15(6), 612-618. doi:10.1177/0148607191015006612. https://www.ncbi.nlm.nih.gov/pubmed/1766050
4. MacLennan, P. A., Brown, R. A., & Rennie, M. J. (1987). A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle. FEBS Lett, 215(1), 187-191. https://www.ncbi.nlm.nih.gov/pubmed/2883028
5. Claeyssens, S., Bouteloup-Demange, C., Gachon, P., Hecketsweiler, B., Lerebours, E., Lavoinne, A., & Dechelotte, P. (2000). Effect of enteral glutamine on leucine, phenylalanine and glutamine metabolism in hypercortisolemic subjects. Am J Physiol Endocrinol Metab, 278(5), E817-824. https://www.ncbi.nlm.nih.gov/pubmed/10780937
6. Jacob M. Wilson, Ryan P. Lowery, Jordan M. Joy, J. C. Andersen, Stephanie M. C. Wilson, Jeffrey R. Stout, Nevine Duncan, John C. Fuller, Shawn M. Baier, Marshall A. Naimo, John Rathmacher. The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study. Eur J Appl Physiol. 2014; 114(6): 1217–1227. Published online 2014 Mar 6. doi:  10.1007/s00421-014-2854-5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019830/
7. Krzysztof Durkalec-Michalski, Jan Jeszka. The efficacy of a β-hydroxy-β-methylbutyrate supplementation on physical capacity, body composition and biochemical markers in elite rowers: a randomised, double-blind, placebo-controlled crossover study. J Int Soc Sports Nutr. 2015; 12: 31. Published online 2015 Jul 30. doi:  10.1186/s12970-015-0092-9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4518594/
8. Gabriel J Wilson, Jacob M Wilson, Anssi H Manninen. Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism. BioMed Central Ltd. 2008. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-5-1
9. Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010 May;24(5):1215-22. doi: 10.1519/JSC.0b013e3181cb28e0. https://www.ncbi.nlm.nih.gov/pubmed/20386132
10. Sureda A, Córdova A, Ferrer MD, Pérez G, Tur JA, Pons A. L-citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol. 2010 Sep;110(2):341-51. doi: 10.1007/s00421-010-1509-4. Epub 2010 May 25. https://www.ncbi.nlm.nih.gov/pubmed/20499249
11. Citrulline Malate as a Pre-Workout. Retrieve from http://supplementsinreview.com/pre-workout/citrulline-malate-pre-workout/
12. Julie Y. Culbertson, Richard B. Kreider, Mike Greenwood, Matthew Cooke. Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literature. Nutrients. 2010 Jan; 2(1): 75–98. Published online 2010 Jan 25. doi: 10.3390/nu2010075. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257613/
13. Takahashi, Y., Tamura, Y., Matsunaga, Y., Kitaoka, Y., Terada, S., & Hatta, H. (2016). Effects of Taurine Administration on Carbohydrate Metabolism in Skeletal Muscle during the Post-Exercise Phase. J Nutr Sci Vitaminol (Tokyo), 62(4), 257-264. doi:10.3177/jnsv.62.257. https://www.jstage.jst.go.jp/article/jpfsm/3/5/3_531/_pdf
14. Brilla, L. R., & Haley, T. F. (1992). Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr, 11(3), 326-329. https://www.ncbi.nlm.nih.gov/pubmed/1619184
15. Tim N Ziegenfuss, Jennifer E Hofheins, Ronald W Mendel, Jamie Landis, Richard A Anderson. Effects of a Water-Soluble Cinnamon Extract on Body Composition and Features of the Metabolic Syndrome in Pre-Diabetic Men and Women. J Int Soc Sports Nutr. 2006; 3(2): 45–53. Published online 2006 Dec 28. doi: 10.1186/1550-2783-3-2-45. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129164/