Frequently Asked Questions About BCAA Supplementation
There are hundreds of amino acid types, but the focus of this article are branched chain amino acids.
Otherwise known as BCAAs, these acids help your muscles recover from strenuous activity, rebuild, and grow stronger, bigger, and better.
BCAAs are essential amino acids, meaning your body needs them to function, but cannot make them on its own.
Therefore, you need to get them in your daily diet.
There are many benefits of BCAA’s, some you will experience right away, and some that are more of a residual, long-term effect.
There are three amino acids in the BCAA category: leucine, isoleucine, and valine. Each acid operates in a different way, and provides different benefits to your body.
Branched chain amino acids can be found naturally in protein-rich foods. Meats, beans, nuts and some grains all have high concentrations of BCAAs.
On the other hand, you can also supplement BCAAs in order to get a much higher and more concentrated dose. This option is usually ideal for athletes and people who exercise heavily.
What Are Amino Acids?
If you’re an active individual, you know the importance of eating healthy and ensuring that your body gets enough nutrients.
For athletes, strength trainers and fitness enthusiasts, the daily dietary needs are well above those of an average individual.
If you work out regularly, your body will crave additional nutrients.
The official dietary guidelines are just a starting point, meant for the average, relatively active individual.
If you’re an athlete or weight lifter, your diet plan might look a little different.
Primarily, you’ll need extra protein, which serves as the building block of healthy muscle And the building block of protein.
Amino acids
So, what exactly are amino acids?
Basically, amino acids are organic compounds that combine to form proteins, which are an essential part of many processes in the body.
Amino acids are vital for many functions of the human body, and even more important for strength trainers.
They also help to build and repair muscle tissues, among many other uses in the body.
What Are BCAA Supplements?
The average person will likely get enough amino acids from their daily diet to function normally.
However, that is sometimes not the case for athletes, and especially for bodybuilders.
Fitness enthusiasts need extra BCAAs in their body, in order to keep up with the strain they put their bodies through.
Weightlifters can have a hard time getting adequate branched chain amino acids in their diet.
Luckily, there are BCAA pills and powders that can help supplement your natural intake.
The top-of-the-line BCAA supplements will provide a high dose of leucine, isoleucine and valine in an easy and convenient package.
Capsules can be taken with water, while powders need to be mixed into a liquid, such as water or milk.
Higher quality BCAA powders will have a tasty flavor, so you’ll actually look forward to taking them after your workout.
Some products will also contain additional ingredients meant to speed your recovery and help build muscle, such as beta-alanine and citrulline.
What Are the Benefits of BCAAs?
The most notable benefits of BCAAs are:
* Increases muscle endurance – BCAAs can protect and fuel your muscles, allowing for longer workouts. They help delay mental and physical fatigue and muscle pain, allowing for more intense exercise and increasing the results of your efforts.
* Prevents muscle breakdown – BCAAs can also help to prevent exercise-induced muscle breakdown. This helps reduce muscle soreness, speed recovery, and improve muscle growth.
* Promotes protein synthesis – BCAAs have been shown in clinical studies to promote protein synthesis, which is essentially the process of rebuilding damaged proteins in the body. This helps repair the damage you do to your muscles during exercise.
* Promotes muscle growth – by activating protein synthesis, BCAAs help to increase muscle growth after exercise.
* Speeds up recovery – by adding a good BCAA supplement to your diet, you can speed your post-workout recovery significantly, due to the above benefits.
* Helps shed fat – by assisting your body in using fat stores for energy during workouts, BCAAs can help you drop unwanted fat from your body.
* Helps increase muscle tone – if bigger, more defined muscles are what you’re after, BCAAs can help.
* Prepares your body for muscle growth – in essence, BCAAs help prime your body to grow muscles. This will increase your results and make your time at the gym more efficient.
* Absorbs quicker than amino acids from food – amino acids in supplement form absorb significantly faster than those found in whole foods. See the explanation below.
Who Can Benefit from BCAAs?
A wide range of people can benefit from taking branched chain amino acid supplements.
Those who can benefit the most are:
* Men of all ages – Just about any man (over 18 years old) can benefit from additional BCAAs in their diet. Especially for those who are active, these supplements can have a huge positive effect.
* Women of all ages – Both sexes require adequate amino acids to achieve the best results. Any woman over 18 who is active can benefit from adding a BCAA supplement to her diet. Generally, these supplements don’t contain many gender-specific ingredients, so the best BCAA for women will typically be the overall best product.
* Athletes, bodybuilders and fitness enthusiasts – Anyone who is active will greatly benefit from taking a BCAA. These simple supplements will help you lose more weight, build more muscle, and recover quicker. BCAAs for bodybuilding is highly recommended.
* Vegetarians and vegans – BCAAs are found naturally in foods, but the best food sources are typically meat products. If you do not eat meat, you’ll have a harder time getting a sufficient amount of amino acids in your diet. Adding a BCAA product to your diet can help greatly.
How Do I Take BCAAs?
First and foremost, you should always follow the instructions found on the product packaging and should always speak with your doctor before taking any supplements. This goes for any supplement.
Do not take more than instructed, unless you ask your doctor first.
As far as when to take BCAA supplements, there are several times throughout the day where they can be beneficial.
Some of the most beneficial times are before, during or right after your workouts.
Most of these supplements come in powder form. Many people mix them into water on their own, or add them into shakes with other supplements, fruits, milk, etc.
If you plan to consume your shake during your workout or on the way to the gym, using a BlenderBottle can make that process a lot easier, since you can blend on-the-go.
Most of the better BCAA products will blend fairly easily, so you shouldn’t need an actual blender in most cases.
BCAA Pills vs Powders: Which is Better?
Most popular BCAA supplements come in one of two forms: pills or powder.
Generally speaking, powders are more common, but pills are also popular due to the convenience factor.
So, what’s better – BCAA pills or BCAA powders?
We usually recommend powders.
BCAA powders are generally cheaper, offer more customizable doses, and are more flexible in how they are used.
For example, you can throw BCAA powders into your pre-workout or intra-workout drink, you can mix them with other supplements, etc.
Also, BCAA powders make taking high doses of BCAA easier.
If you’re on a training plan that calls for significant amino doses, you’ll end up having to take a ton of pills to reach the desired amount. With powders, it’s simply a teaspoon mixed into your drink.
Lastly, the powder form is almost always cheaper when you look at the per-gram cost – sometimes significantly cheaper.
Supplement costs can really add up for regular trainers, so cutting costs without sacrificing quality is always recommended.
With all that said, BCAA pills do have some benefits.
Mainly, they are a bit more convenient because you don’t have to mix them with anything. Simply swallow a couple to get your dose.
They are also tasteless, whereas some BCAA powders might have a harsh taste.
Lastly, pills are generally unflavored and don’t contain any additives, while powders are generally flavored.
As for the effectiveness of the two different forms, there won’t be much difference.
You will essentially be getting the same thing, just in a different form. Powders might digest slightly faster, but the difference is minor.
All factors considered, in the fight between BCAA powder vs pills, powders come out on top in our opinion.
Are there Any Side Effects of BCAAs?
As with any supplement you take, it’s important to understand the potential for unwanted side effects.
Generally speaking, BCAA side effects are mild, and the majority of people don’t experience any negative effects at all.
With that being said, certain supplements can cause some side effects.
For example, many BCAA supplements include beta-alanine.
Beta-alanine is known for one strange side-effect: many people experience a tingling sensation when taking it.
This tingling sensation is normal. It will go away once your body gets used to the supplement, or as soon as you stop taking the product.
Also, keep in mind that not all BCAA powders include beta-alanine, but some do.
Everyone is different, so be aware of your body and be sure to report any unwanted effects to your medical professional.
Just about anyone who works out on a regular basis can greatly benefit from adding a BCAA supplement to their diet.
- Published in Blog, supplements
Best Types of Supplements for Losing Weight
Everywhere you turn there is a new diet, new workout, or new pill promising weight loss success. Quick results can be very tempting, but they often only provide short-term success.
So, what can a person do to achieve long-term weight loss success? This can be a complex question since not one weight loss program or product is going to be fitting for every person.
This is because people with different health backgrounds such as those with diabetes, kidney disease, and/or heart disease will all have different nutrient needs.
Those with diabetes will need to limit carbohydrate intake, while those with heart disease will have to limit sodium intake. And if you have kidney disease, you may have to limit potassium, phosphorus, and sodium. So, in these cases, weight loss meal planning may be a little more complicated than just calorie counting or measuring your macros.
Those people who are known to have the greatest weight loss success share common habits. The National Weight Control Registry, established in 1994, have been collecting data from people who have lost and kept off 30 pounds or more for at least one year.
Common habits of many of these people include eating breakfast every day, weighing themselves at least once a week, watching less than ten hours of television each week, and exercising about an hour each day.
Although diet and exercise interventions can provide weight loss success for the long-term, sometimes it is not enough. Research shows that in some cases adding a weight loss medication or supplement can help people attain long-term weight loss success.
Safety concerns may be preventing some from trying a weight loss supplement. Therefore, read below for a list of safe weight loss support supplements that could help you reach your weight loss goals.
Key Supplements for Losing Weight
Caffeine
When you think of caffeine, you might think of coffee, cola, and jittery hands. However, caffeine can actually be an ally in your weight loss journey if used properly. Caffeine is a bitter substance found in coffee beans, tea leaves, kola nuts, and cacao pods.
This compound is found in food and drink products such as coffee, tea, cola drinks, and chocolate, respectively. However, some caffeine is also found in a synthetic form in some energy drinks and over-the-counter medications.
Caffeine is an effective compound when it comes to weight loss since it helps increase energy expenditure and decrease energy intake. A meta-analysis of studies showed that for every doubling in caffeine intake, the average reduction in weight, body mass index, and fat mass increased two-fold. Also, one study found that those who consumed more coffee and caffeinated drinks were more likely to maintain their weight loss.
Caffeine consumption is generally safe for most people, as long as you don’t drink too much. Experts suggest limiting caffeine intake to no more than 400 milligrams a day. Those with pre-existing heart conditions may want to limit their caffeine intake to even less since acute intake of caffeine can slightly increase blood pressure.
Also, those who are pregnant should limit caffeine intake as much as possible since it can increase risk of miscarriage and stillbirth.
So, when consumed in moderation, as long as you are not included in these at-risk groups, caffeine can be a great way to help boost your weight loss efforts. If you notice, disturbances in sleep, headaches, or anxiety, then reduce or stop your intake of caffeine and contact a qualified healthcare provider.
L-Carnitine
Derived from an amino acid, this compound has extensive research showing its effectiveness in weight loss support. Even though the body makes carnitine, it is also found in animal products like meat, poultry, seafood, and dairy products.
Inside the cells in the body, carnitine plays a role in the breakdown of fats. A study of older adults showed that L-carnitine can provide a variety of health benefits. Besides increasing muscle mass, L-carnitine revealed the ability to decrease body weight and reduce physical and mental fatigue.
Another study analyzed a variety of different studies looking at L-carnitine and weight loss effects. Study results show that those who took L-carnitine supplements lost significantly more weight compared with control groups. However, the health benefits of L-carnitine extend beyond just weight loss.
A study of women with polycystic ovary syndrome looked at the impact of L-carnitine on a variety of health markers. Study results show that after 12 weeks of L-carnitine supplementation, these women not only lost weight and inches off their waist and hips, but also had improvements in their blood glucose control.
Carnitine supplements are thought to be safe at up to 2 grams a day for one year or up to 4 grams of day for 56 days. Side effects may include nausea, vomiting, diarrhea, abdominal cramps, and fishy body odor.
Since certain antibiotics and anticonvulsant medications may interact with L-carnitine, it is important to ask your healthcare provider before starting this supplement.
Chromium
This mineral is seen often in weight loss products, so it’s no surprise that it makes the list for best weight loss support supplements. Chromium, in its trivalent (+3) form, is needed in trace amounts by humans, with adequate intakes ranging between 20 and 35 micrograms for most adults.
This mineral is found in rich amounts in broccoli, grape juice, mashed potatoes, and whole-wheat English muffins, but most other foods contain less than 2 micrograms chromium per serving. Therefore, supplementation would be beneficial for most people if these foods are not in your daily diet.
A review of current studies on chromium and weight loss show that chromium supplementation produces significant weight loss results. These were small studies, however, so these study results warrant further research on this promising mineral.
More recent studies looked at the effect of a supplement that includes cinnamon, carnosine, and chromium on weight loss. Study results show that after four months of this supplement, overweight or obese pre-diabetic subjects saw decreased fasting plasma glucose and increased fat-free mass.
These results show that chromium can provide extensive health benefits to not only those wishing to lose weight, but also to those wishing to improve their blood glucose levels. Although these effects were also seen in some research on women with polycystic ovary syndrome, longer term studies are warranted to see the full benefit chromium could have on this population.
Few serious side effects have seen in relation to chromium intake. Because of this, no Tolerable Upper Intake Level (UL) has been confirmed. However, chromium may interact with some medications, so you should ask your doctor before starting a daily regimen of this supplement.
Glutamine
This non-essential amino acid is not only an important energy source for many cells in the body but has also proved itself to be an effective weight loss support supplement. Glutamine is involved in many metabolic processes in the body, therefore is abundant throughout the body.
Animal studies show that glutamine can help improve energy balance in the body. It does this by helping to improve blood glucose levels and intestinal glucose production in the body, which contribute to maintain glucose balance. These metabolic factors are important since they typically correlate with improved ability to lose weight.
Another study looked at obese female patients and the impact of glutamine supplementation on weight loss. Study results show that body weight and waist circumference significantly declined, while metabolic markers like insulin resistance was slightly improved.
Furthermore, other research looked at the effect of glutamine on the gut microbiome as one possible reason for its success as a weight loss support supplement. Results of this study show that as compared with alanine supplementation, glutamine supplementation reduced the Firmicutes to Bacteroidetes ratio. This in turn resembled weight loss programs already seen in the literature that show that higher ratios of these bacterium were linked with obesity.
Glutamine supplementation is generally safe for most people. Some side effects may include nausea, vomiting, abdominal pain, headache, or rash, to name a few. Also, glutamine may interact with some medications, so be sure to talk to your healthcare provider before you start to take this supplement.
Green Tea
Used in China and Japan for thousands of years for medicinal purposes, green tea, derived from the Camellia sinensis plant, has shown effectiveness as a weight loss support supplement. Often consumed as a tea, green tea can also be ingested in its extract form.
The active ingredient in green tea is the catechin EGCG, or epigallocatechin gallate. Research shows that intake of EGCG can enhance exercise-induced fat oxidation.
One study looked at the effect of drinking Matcha green tea, which contains catechins and caffeine, before a walking regimen. Study results show that those who consumed the tea had lower respiratory exchange ratios and enhanced fat oxidation.
Respiratory exchange ratios (RER) are typically used to measure exercise tolerance, so a lower RER after exercise would indicate a higher exercise tolerance. Also, fat oxidation, or fat burning, would indicate greater energy utilization. Therefore, this study suggests that green tea could help optimize the health benefits of exercise.
Furthermore, another study looked at the effects of a supplement containing green tea, capsaicin, and ginger on weight loss. Study results show that those overweight women who took the co-supplements for eight weeks had beneficial effects on not only weight loss and body mass index, but also on markers of insulin metabolism and the antioxidant glutathione.
As far as safety goes, green tea is believed to be safe for most people when consumed in moderate amounts. Research shows that a safe level intake of green tea is 338 milligrams of EGCG each day as a solid bolus dose, while an observed safe level (OSL) of 704 milligrams EGCG/day may be safe for tea preparation intake. Liver problems have been observed in a small number of people who took concentrated green tea extracts.
However, for the average person, green tea could be a great way to boost antioxidants and enhance weight loss support.
Selenium
This trace element, which is nutritionally essential for humans, plays roles in thyroid metabolism, DNA synthesis, and protection from oxidative damage.
Most adults are recommended to consume about 55 micrograms selenium each day. Although it is found in foods such as Brazil nuts and yellow fish tuna in rich amounts, since these foods are not commonly consumed daily by many, then selenium supplementation could be beneficial for most people.
Research shows that selenium supplementation could help support weight loss. One study looked at the impact of selenium intake on body fat. Study results show that obese individuals had the lowest selenium intakes, and that high selenium dietary intake was linked to a beneficial body composition profile.
Besides weight loss support, selenium may also benefit metabolic health. One study looked at the impact of selenium intake on insulin resistance. Study results show that higher dietary intake of selenium was linked to lower levels of insulin resistance. However, the benefit of selenium on insulin resistance stopped at intakes above 1.6 micrograms per kilogram per day.
Selenium can interact with some medications like certain chemotherapeutic agents like cisplatin. Therefore, you should always let you doctor know about any new supplements you may be taking. However, for most people, selenium intake is generally safe in moderation with the tolerable upper intake of this supplement being 400 micrograms a day for most adults.
Whey Protein
This powdered protein supplement is best known for its presence in fitness shakes and protein bars to provide a portable source of protein when you are on the go or working out. However, this supplement has also proven itself to be an effective weight loss support supplement.
Whey protein is one of the primary proteins found in dairy products that can be added to liquids and soft foods to improve nutrient intake and/or athletic performance. Research shows that whey protein supplementation helps to improve whole body anabolism, which involves the building up of muscle mass and bone. It has also been shown to improve muscle recovery after exercise and improve body weight, total fat mass, and some heart disease risk factors in overweight and obese patients.
Also, when compared to intake of carbohydrates or a combination of carbohydrates and proteins, whey protein supplementation may increase abdominal fat loss and fat-free mass. Other related research shows that when combined with a low-calorie diet, whey protein supplementation can assist in maintaining lean body mass and enhancing fat loss.
Whey protein is generally safe for most people to consume. However, those with a dairy allergy or sensitivity should not consume whey protein as it may cause gastrointestinal discomfort, and those taking certain antibiotics or osteoporosis drugs may experience drug interactions when taking whey protein.
It is also important to note that those with lactose intolerance may be able to tolerate lower lactose formulas of whey protein such as whey protein isolate versus whey protein concentrate.
Therefore, for most people whey protein can be a nutritious, portable protein that can support weight loss. Added to smoothies, water, or other recipes, whey protein can be a delicious way to enhance your weight loss success.
Summary
No matter what your weight loss goals are, or what your health background is, a healthy diet and staying active is key to losing weight and keeping it off. However, because everyone has different health backgrounds, nutrient needs may be different. Not to mention that not all people may find weight loss success with diet and exercise alone. That is why a weight loss supplement can help support weight loss efforts for some people.
The above supplements have evidence-based research to support their effectiveness, but keep in mind that just because one supplement works well for one person, that doesn’t mean it will work for everyone. And remember that you will receive best results from any weight loss support supplement by also maintaining a healthy diet and exercise program.
When choosing a weight loss support supplement, it is important to consider safety and effectiveness. Since some weight loss supplements in the past have had serious side effects such as heart health risks, it is important to check the safety statistics on the supplements you are researching. It is also important to check and make sure no ingredients in a weight loss supplement interact with any medications or other supplements you are taking.
Once a supplement has passed the safety test, such as those listed above, then you can give it a try. It is best to stick to supplements that have evidence-based research that report its effectiveness, so you don’t waste your time and money on something that doesn’t work. And be sure that if you have any heart health issues, diabetes, or other chronic disease, that you check with a qualified healthcare provider first before starting any new weight loss support supplement.
- Published in Blog
Best Types of Supplements to Speed Up Recovery
There is nothing worse than doing a tough workout and barely being able to walk the day after due to extreme soreness.
A little soreness here and there isn’t a huge deal, but when the aches and pains affect your ability to continue your workout program there might be a problem. After all, you want to get back to the gym as fast as possible because you know consistency is the key to seeing change.
Luckily, there are a few research-backed supplements that can help speed up recovery, reduce pain, and help you get right back to your training.
How Recovery Works
Although exercise is incredibly healthy for you, it damages muscles and tissues, creates acidic waste products, and increases inflammation. The soreness you feel after a tough session stems from a combination of microscopic tears in the muscles, the build-up of acidic compounds, and inflammation triggered by the workout.
Additionally, you may have some nutrient depletion after a hard workout, particularly depletion of protein, carbohydrates, and electrolytes. All of these need to be replenished or you will start to feel lethargic and maybe even lose muscle mass.
These supplements are designed to tackle all the common causes of soreness and fatigue in different ways.
Beta-alanine
Beta-alanine is an amino acid that can help neutralize some of the acidic compounds formed during exercise. Once it is ingested, it is used to make a compound called carnosine that actively reduces acidic hydrogen ions in the muscles. Reduction of acidity caused by exercise will help delay fatigue, reduce muscle damage, and help the body recover faster.
A 2008 study evaluated the effects of beta-alanine supplementation on the athletic performance of college football players. The subjects received either 4.5 grams of beta-alanine or a placebo for 30 days, starting three weeks before pre-season training camp. Researchers measured various performance markers including sprint, power tests, and line drills. The subjects also completed questionnaires about soreness, fatigue, and workout intensity. The subjects who received the beta-alanine reported less fatigue and soreness after a workout indicating a quicker recovery. They were also able to exercise at a higher intensity before fatigue set in.
How to Take Beta-alanine
In order for beta-alanine to increase carnosine levels in the muscles it must be taken regularly. Optimal results are seen after 2-4 weeks of regular intake. The recommended dose is 3-6 grams per day. Beta-alanine is known to cause a “pins and needles” feeling in some people, so if that happens you want to split up the dose or try taking it with food.
Beetroot
Beets are a red, root vegetable that sometimes show up in salads or roasted as a vegetable option. But, beets are incredible for promoting recovery. Beets contain a combination of nutrients that can be used to replenish many of the nutrients lost during a workout. They are high in B6, folate, vitamin C, and many minerals that act as electrolytes such as potassium and calcium.
A 2016 study evaluated the impact of beetroot juice on recovery after sprints. Twenty athletes were given either beet juice or a placebo for three days. They completed a sprint test on day one and then on day three of taking the supplement. Researchers measured various markers of inflammation, recovery, and performance. Those who received the beet juice had a faster recovery, more strength, and increased performance. Another study showed similar results with beet juice lowering inflammation and soreness.
How to Take Beetroot
There is no specific recommended dosage for beetroot. But, you can add it to your routine in many different ways. Obviously, you can eat whole beets. They taste great roasted or shredded into a salad.
You can also drink beet juice, but watch out for the sugar content because juicing anything concentrates the sugar content. Freeze-dried beets are becoming a popular potato chip alternative, so look for those for a quick portable snack.
Beetroot also comes in powdered form which can easily be added to any smoothie or post-workout shake. The options are endless for how you can harness the power of beets to boost your recovery.
Protein
A tough workout breaks down muscle. When it is broken down, the body must then repair and regrow stronger muscle. But, it needs enough protein in order to initiate this process as muscles are made from amino acids (found in protein). For this reason, in order to help your muscles repair and get stronger, you want to have protein immediately after your workout or at least within 30-minutes. The goal is to have somewhere between 20-30 grams of high quality protein.
How to Take Protein
There are many different ways to meet your post-workout protein goal. Obviously, you can get 20-30 grams of protein from food. This would mean eating around 3-4 ounces of meat, poultry, or fish. You could also drink 24 ounces of milk, eat 3 eggs or a cup of beans. Getting your protein from real food is great when you have plenty of time to prepare a meal after your workout, but let’s get real, a lot of us don’t have the time.
Instead, you may want to rely on protein supplements which are convenient and easy to use. Many come pre-mixed or packaged in individual servings where you can just add water or a liquid of choice.
The thing with protein powders is that there are literally thousands of them on the market made from a variety of different ingredients. Whey, casein, egg, beef, pea, soy, and hemp are just a few options you might come across. So, which do you chose?
First, let’s start with what the research says. Whey protein consistently out performs all other types when it comes to building muscle, helping you lose fat, and for quick and rapid digestion. It has been shown to boost muscle recovery and promote tissue repair. It contains all nine essential amino acids needed for human health.
Casein, the other protein found in milk, also has all nine amino acids. The main difference between casein and whey is that casein is digested more slowly. In the end, research has found that they both can help support muscle recovery and repair, they just go about it slightly differently.
Which should you choose? The answer probably a supplement that contains both. While whey gets to the muscles fast, casein continues to provide amino acids for muscle repair for several hours after your workout.
But, if you are sensitive to lactose, follow a vegan diet, or don’t eat dairy, casein and whey are not good options. They are the two proteins found in milk. Instead you will have to choose one of the plant-based options such as pea, hemp, or soy.
Soy is the only plant-based protein with all nine essential amino acids, so it would probably be the closest to whey or casein. One thing to note, it does contain phytoestrogens, which can mimic the effect of estrogen in the body. It may not be appropriate for people with specific hormone-related illnesses or concerns.
The other types of vegetarian protein options are not complete proteins, they are usually missing or low in at least one amino acid. But, that doesn’t mean they can’t help your muscles recover. A 2015 study found that supplementing with pea protein resulted in as much muscle gain as supplementing with whey, even though pea protein is low in methionine.
The bottom line is you need protein after your workout to promote recovery. Experiment with various types to see which works best for you. The type you choose may depend on your diet restrictions, cost, and personal taste preference.
Omega-3 Fatty Acids
Omega-3 fats are essential fats found in foods like fish, walnuts, and flaxseeds. They can promote recovery by lowering inflammation caused by tough workouts.
A 2014 study supplemented 26 physically fit men with either soy bean oil or tuna oil. The tuna oil contained 560 mg of DHA and 140 mg of EPA. Subjects were evaluated for recovery markers and inflammation after a workout. Those who received the omega-3s recovered faster from exercise, as measured by their heart rate going back to normal quicker.
A 2011 study evaluated the effect of omega-3s on post-exercise soreness. Eleven participants performed bicep curls while taking 3 g of omega-3s or a placebo for 14 days. Signs of inflammation were assessed before and after the workout. Soreness was 15% less in those who received the omega-3 .
How to Take Omega-3s
There are many different options for omega-3 supplements on the market. The primary concern when choosing one is to be sure that it contains both EPA and DHA, the most active forms of omega-3 fats.
Choose a fish oil that is sourced from smaller fish, such as sardines, which is likely less contaminated with heavy metals, like mercury.
Krill oil is another good option because it is well absorbed and also less contaminated. Algal oil is a vegan option for EPA and DHA.
Dosage for omega-3s can range between 1-6 grams of fish oil per day. Experiment with dosage amounts and muscle soreness to see how much you personally need.
Glucosamine
Glucosamine is made from the amino acid glutamine and glucose (or sugar). It is a compound that is essential for joint health and reducing joint pain. Exercise puts stress on the joints. Supplementing with glucosamine can help delay some of the damage and degradation, preventing osteoarthritis.
A 2007 study evaluated the effects of glucosamine on decreasing knee pain and recovery after injury. Participants were given 1500 mg of glucosamine or a placebo for 28 days. Knee pain, flexibility, and swelling were measured during the study period. At day 28, the glucosamine group had improvements in knee flexibility and swelling when compared the placebo group.
How to Take Glucosamine
The recommended dose for glucosamine is 1500 mg per day. Sometimes it is recommended that the dose be split up into 3- 500 mg doses. It should be taken with food. Some glucosamine supplements are paired with chondroitin, which is also beneficial for joint health.
Curcumin
Curcumin is the active ingredient in a popular spice from India called turmeric. It is a powerful anti-inflammatory that can be used to reduce swelling and pain in muscles.
A 2015 study evaluated the use of curcumin on muscle soreness. Seventeen subjects were given either 2.5 grams of curcumin twice a day or a placebo for two days before a single leg jump exercise workout and for three days after. Inflammation markers, performance, and pain were measured. Curcumin significantly reduced pain during the exercise, improved the jump height, and reduced inflammation markers after the exercise.
How to Take Curcumin
Curcumin is found in the spice turmeric, so if you enjoy the flavor you can always add it to your food. There is no standardized dose for turmeric, but most experts recommend anywhere from 500-2000 mg per day. The WHO recommends a dose of 1.4 mg per pound of body weight, which means a 150 pound person would need around 210 mg per day.
Curcumin is fat-soluble and should be taken with food. Additionally, look for supplements that contain piperine (a black pepper extract) which can help increase absorption.
Branch-chain amino acids (BCAAs)
Amino acids are the building blocks of muscles. But, there are certain amino acids, called branch-chain amino acids (BCAAs) that are particularly beneficial for muscle building and recovery. The three BCAAs are leucine, isoleucine, and valine.
BCAAs increase muscle synthesis, reduce perception of fatigue, and decrease post-exercise muscle soreness. BCAAs are used up during exercise, so they must be replenished in order to properly repair muscle.
A 2017 study investigated the effects of BCAA supplements on recovery and muscle damage. Sixteen participants were given either BCAAs or a placebo at a dose of 0.087 g/kg of body weight and a ratio of 2:1:1 of leucine to isoleucine and valine. The participants performed squats at 70% of their one rep max. Those who received the BCAAs had increased strength and reported less muscle soreness when compared to the placebo group.
How to Take BCAAs
BCAAs are available in specialized supplements that can be taken before, during, or after a workout. The recommended dosage is 5-20 grams depending on your body weight and physical activity level. The ratio of leucine to isoleucine and valine should be 2:1:1.
Whey protein is high in BCAAs, so if you take whey you really don’t need a separate product.
Coenzyme Q10
Coenzyme Q10 is an antioxidant that helps reduce inflammation, lower oxidative stress, and prevent fatigue after exercise.
A 2008 study evaluated the effects of 14 days of CoQ10 supplementation on recovery and athletic performance. Subjects were given 100 mg of CoQ10 or a placebo twice a day for 14 days. Subjects who received CoQ10 had less oxidative stress after exercise. They were also able to increase the amount of time they were able to exercise.
How to Take Coenzyme Q10
Dosages for CoQ10 can vary from 50-300 mg per day. Most research on athletic performance and CoQ10 utilizes levels around 300 per day. Since CoQ10 is a natural antioxidant in your body, there is no major danger of toxicity. At very high doses there are reports of headaches and stomach discomfort. Some people report insomnia with CoQ10, so consider taking it in the morning.
Look for a supplement that has the ubiquinol form of CoQ10, which is best absorbed. It should also be taken with a meal.
Glutamine
Glutamine is the most abundant amino acid in the body and makes up 60% of the amino acids found in muscles. During exercise glutamine is significantly depleted. Glutamine supplements may help support a faster recovery and maintain muscle mass. Glutamine also helps muscle cells stay hydrated, important for muscle recovery. A 2011 study found that glutamine helped reduce muscle soreness and prevented strength loss.
How to Take Glutamine
At least 5-10 grams of glutamine should be taken immediately after a workout to support repair of the muscles. Glutamine supplements are frequently paired with creatine supplements and these two compounds work well together to keep muscle cells hydrated.
Citrulline Malate
Citrulline malate is a compound that helps remove ammonia from the body, which can contribute to muscle soreness. It helps the kidneys remove waste products from the body.
A 2010 study investigated the impact of citrulline malate on exercise performance and muscle recovery. Subjects performed two training sessions where they did a bench press. They were given 8 grams citrulline malate before one of the two sessions and a placebo on the other. Those who received the citrulline were able to increase repetitions by 53%. They also had 40% less muscle soreness in the 48 hours following the exercise.
How to Take Citrulline Malate
Recommended dosage for citrulline is 5 to 15 grams per day. You may experience some stomach discomfort at higher dosages, so you can split it up if needed.
The Bottom Line for Recovery
If you are looking to gain muscle or change your physique, you have to take recovery seriously. Recovery is not just about getting enough protein or the right supplements, it is also about actually resting from time to time.
It is not necessary to exercise every day to see progress. Anywhere from 3-6 days a week may be adequate, depending on your goals and schedule. If you have to do something active every day, consider throwing in a few “active recovery” days where you go for a walk or do a yoga class, instead of a tough workout.
Finally, the best thing you can do for recovery is get enough sleep, so aim for 8 hours a night.
- Published in Blog, Fitness, supplements
Beta-Alanine Supplements Guide
In this guide, we’ll go over the beta-alanine benefits, and explore the everything you may need to know about this amino acid.
What is Beta-Alanine?
Beta-alanine is a modified version of the naturally occurring amino acid alanine. It’s considered a nonessential amino acid, which basically means that the body can make it on its own, so obtaining beta-alanine through the diet is not strictly necessary.
Alanine, as well as all the other amino acids, are the building blocks of protein. Amino acids are essential for muscle growth and for hundreds of processes within the body.
We obtain amino acids from our diet, and some are also produced naturally in our bodies. From dietary sources, amino acids primarily come from protein-rich foods like meat and dairy products. Beta-alanine, in particular, is mostly found in poultry products.
While we do get some of this amino from our diet, and some is naturally produced in the body, the amount is not ideal, particularly for athletic people.
What Are Beta-Alanine Supplements?
Beta-alanine is a particularly useful amino acid in regards to the fitness community. It’s a common nutritional supplement that’s used by many athletes. It’s one of the few supplements that has been tested in clinical trials to help improve muscle performance.
Beta-alanine is considered a nonessential amino acid, and it’s naturally found in the body, as well as in some foods. You likely obtain a decent amount of beta-alanine from foods like poultry, but probably not enough to make a real difference in your exercise performance.
Because natural beta-alanine levels in the body are usually not ideal for exercise performance boosting results, beta-alanine supplements are often recommended as a way to boost these levels, and therefore boost exercise performance.
There are a LOT of different options, so in this guide we’ll focus on the most effective beta-alanine supplements for your benefit.
Benefits of Beta-Alanine
There are many beta-alanine benefits that are quite significant. The majority of these benefits relate to beta-alanine’s ability to boost anaerobic endurance, but the amino acid also has some other useful benefits, including some antioxidant effects.
As mentioned, beta-alanine is primarily used as a sports supplement. It has been shown to have significant performance-boosting effects, mostly due to its ability to reduce fatigue and improve short-burst endurance.
Because of these properties, beta-alanine is commonly added to pre-workout supplements and other blends, and also of course offered as a standalone supplement. Good beta-alanine supplements have the potential to help improve your performance at the gym, which in the long run can lead to significantly better workout results!
Beta-alanine benefits stem from a number of different properties that this helpful amino acid provides. Much of the performance-boosting benefits can be attributed to beta-alanine’s ability to significantly increase carnosine levels. Essentially, as we exercise, hydrogen ions are released in our body, which affects the pH level of our muscles. This change in pH can decrease our ability to perform high-intensity exercise, and lead to fatigue. Carnosine is an excellent buffer against these hydrogen ions, and therefore against changes in our pH level and subsequent performance ability.
In other words, increased beta-alanine levels lead to increased carnitine levels, and increased carnitine levels help stabilize pH levels. Having stable pH levels helps to delay fatigue, which leads to longer, better workouts. This is a simplified look at the behind-the-scenes process, which is explained in greater detail here.
Next to creatine, beta-alanine is commonly considered to be one of the most effective performance boosters. Additionally, it’s a natural, simple option, with limited side effects.
Who Can Benefit from Beta-Alanine?
Primarily, beta-alanine is an athletic supplement, and therefore is mostly beneficial for fitness enthusiasts. With that said, there are some specific groups that can benefit most from strong beta-alanine supplements, such as:
* Athletes – whether you’re a strength trainer, competitive sports athlete, runner, or just a fitness enthusiast, you can greatly benefit from good beta-alanine supplements. Beta-alanine supplementation can have significant benefits related to improving athletic performance, which can clearly benefit the athletic community in a number of ways.
* Strength trainers – although most fitness enthusiasts can benefit from top beta-alanine supplements, strength trainers and weightlifters can experience the most benefit. Beta-alanine is most beneficial for short-burst endurance, which is generally defined as high-intensity exercise in the 60-240 second range. So, in other words, it’s most effective at boosting rapid, intense exercise – which clearly is beneficial for lifting weights. Conversely, beta-alanine is not as effective for runners and other endurance athletes, but can still be beneficial. Quality beta alanine supplements can be particularly beneficial for strength athletes who feel like they have reached a plateau, and need a helpful push in the right direction.
* Vegetarians/vegans – beta-alanine is naturally found in foods. However, the sources are almost exclusively meat-based. The best sources are chicken, beef, and fish; which, obviously, are not vegetarian-friendly. Vegetarians and vegans are much less likely to obtain adequate quantities of beta-alanine from their diets, so they can benefit from adding beta-alanine pills or powders to their supplement regimen.
* Those looking to lose weight – beta-alanine can benefit those looking to lose weight, mostly because it can help to increase endurance levels. By improving your physical endurance, beta alanine allows you to have more success at the gym, which will help towards your weight-loss goals. Keep in mind that this supplement is no wonder-drug: you still have to put in the work, but the beta alanine can help.
* Aging individuals – beta-alanine contributes to the natural production of carnosine, which is part of the reason that beta-alanine helps to improve exercise performance. Additionally, carnosine has some anti-aging properties, due to its role as an antioxidant. This makes beta-alanine an effective supplement for some individuals who are wanting to slow the effects of aging on the body. It’s no miracle supplement, in this regard, but it can help!
How to Take Beta-Alanine
Beta-alanine generally comes in powder form, but capsules are also available. In its more popular powder form, the supplement needs to be mixed with water or another liquid. It can also easily be added to pre-workout shakes and other nutritional drinks.
Various flavors are available, as are flavorless versions. You may want to consider a flavorless version for versatility, so that you can mix it with various other supplements, protein powders, etc.
The beta-alanine dosage amounts vary, with 2-5g per day typically being the recommended amount. This amount is true of all forms of the amino acid; i.e. it makes no difference if you’re taking a powdered version vs beta-alanine pills. It’s wise to not exceed 5g/day unless otherwise instructed by a doctor. The more you take the more chance you have of experiencing side effects.
Beta-alanine is effective at boosting workout performance, which makes it no surprise that it’s so commonly used in pre-workouts. If you’re already taking a supplement that contains beta-alanine, make sure to consider that when calculating your appropriate dosage.
Although beta-alanine is commonly used in pre-workout blends, you don’t necessarily need to take it right before your workout. Some articles suggest that it may be better to split your dose up into 3-4 equal amounts throughout the day, although this is not strictly necessary.
Are There Any Side Effects?
Beta-alanine does cause some side effects in some people. The most common is a temporary condition known as paresthesia, which causes a tingling sensation on the skin. This is a normal reaction to beta-alanine, and is completely harmless.
It can certainly be surprising, at first, so it’s good to be aware of this side effect before you begin supplementation.
Generally, as your body gets used to this supplement this tingling effect will lessen or go away completely. Other than this common feeling of tingling, beta-alanine does not generally cause side effects.
- Published in Blog, supplements
Protein
Amino Acids
Both muscle and milk contain all the naturally occurring amino acids, and thus meat and dairy products are valuable foods (both have high biological value, and dairy sources have higher values). The most abundant amino acids in muscle are the three branched-chain amino acids (BCAAs), leucine, valine, and isoleucine, which together account for 20% of the total amino acids found in muscle protein. Both meat and dairy protein have high BCAA content.
Athletes at Risk of Insufficient Protein Intake
People with extremely low protein intakes may suffer from protein deficiency, which can compromise function and ultimately lead to loss of body protein (atrophy). Certain groups of athletes are primarily recognized as being at risk from protein and energy deficiency: female runners, male wrestlers, boxers and other athletes in weight category sports, ski jumpers, male and female gymnasts, and female dancers. Although protein intake for these groups may be adequate on average, certain people within these groups may have protein intakes well below the RDA due to low energy intake.
Another group that has been suggested to be at risk is vegetarian athletes. Plant food
sources typically contain lower-quality proteins that have low levels of one or more
essential amino acids .
In addition, the digestibility of plant protein can be low compared with animal protein. Although some concern exists that vegetarian athletes may struggle to meet the protein requirements, the evidence for this is lacking, and adequate protein intake seems possible through a balanced vegetarian diet.
Amino Acid Metabolism
The metabolism of most amino acids is linked to the metabolism of other amino acids, and some amino acids can be synthesized from other amino acids. This feature is especially important in conditions of limited dietary protein intake or when metabolic requirements increase. Some amino acids are essential and are not synthesized in the body, whereas others can be synthesized in the body (nonessential amino acids) .
Amino acids are involved in a variety of biochemical and physiological processes, some of which are common to all and some of which are highly specific to certain amino acids.
Amino acids are constantly incorporated into proteins (protein synthesis), and proteins are constantly broken down (protein degradation or breakdown). The vast majority of the amino acids in the body are
incorporated into tissue proteins, but a small pool of free amino acids also exists (about 120g of free amino acids are present in the skeletal muscle of an adult). Amino acids are constantly extracted from the free amino acid pool for synthesis of various proteins, and breakdown of protein makes amino acids available for the free amino acid pool.
Timing of Protein Intake
The timing of food intake after exercise is important to the balance between protein
synthesis and protein degradation. Studies have investigated protein ingestion immediately after exercise, 1 or 3 hours after exercise, or before exercise. In one study by Tipton et al. (2001), volunteers ingested 6 g of essential amino acids plus 35 g of carbohydrate immediately before and immediately after completion of an intense leg resistance exercise bout. Amino acid uptake seemed to be greater when the nutrients were ingested before the exercise bout than immediately afterward, but the anabolic response was similar in magnitude for both preexercise and postexercise feeding. This study suggested that the anabolic response to exercise and amino acid and carbohydrate ingestion is greater with preexercise ingestion versus immediately postexercise, and it was suggested that the observed differences were likely related to the delivery of amino acids to the muscle. Free amino acids ingested before exercise may result in increased amino acid delivery (because of increased blood flow to active muscles during the exercise session) and lead to superior amino acid uptake compared with amino acids ingested after exercise. However, this study was performed with essential amino acids. When some of these studies were repeated with whey protein (and no carbohydrate), the difference between feeding before a bout of resistance exercise and after was not evident. The current consensus is that ingesting protein soon after exercise (within approximately 1 hour after exercise),
which is more practical than preexercise protein consumption, is the best way to increase net protein synthesis postexercise.