Science of Bodybuilding | 6 Nutrition Findings You Need To Know
Science of Bodybuilding
6 Nutrition Findings You Need To Know
Branched-Chain Amino Acids Increase Fat Burning
The branched-chain amino acids (BCAA) include leucine, isoleucine and valine. They are essential amino acids, which means they must be consumed in the diet. They make up 33 percent of skeletal muscle and turn over rapidly during exercise. They are also essential for muscle protein synthesis. Researchers from Finland speculated that BCAAs are also important regulators of fat metabolism. Increased BCAA use, particularly in fit people, boosts fatty acid use for fuel and spares muscle glycogen. Many bodybuilders and other athletes take BCAA supplements to promote protein synthesis and recovery from exercise. Looks like BCAAs also promote fat burning. (Exercise Sport Science Reviews, 41: 194-200, 2013)
Carb-Protein Drinks Promotes Recovery
Recovery from intense exercise requires carbohydrates to replenish glycogen (stored carbohydrate) and energy to fuel and improve the recovery process. Muscles also need the amino acids from proteins to serve as building blocks for muscle protein synthesis and key amino acids, such as leucine, to trigger muscle protein synthesis. A study from Trident University by Shannan Lynch showed that a supplement containing carbohydrates and a complex of proteins was superior to a carbohydrate drink for promoting recovery from intense exercise. The test subjects performed a high-intensity, weight-training workout followed by physical fitness tests two hours later to estimate recovery. Overall performance on the tests was best when they consumed the carbohydrate-protein supplement. During recovery, take a supplement containing carbohydrates and proteins within two hours of exercise. (Journal International Society Sports Nutrition, 10:31, 2013)
HMB Reduces Muscle Loss During Exercise and Caloric Restriction
Bodybuilders typically lose muscle mass when cutting for a contest. The combination of intense training and caloric restriction promotes muscle atrophy. HMB (beta-hydroxy-beta-methylbutyrate) might prevent losses in lean body mass during weight loss. Bong-Sup Park from Florida State University and co-workers, in a study on mice, found that HMB improves body composition and reduces losses in muscle mass and strength during catabolic (breakdown) phases of training. HMB is a metabolite of the amino acid leucine. HMB prevents protein breakdown and promotes muscle hypertrophy in people training with weights. It also increases fat-free weight (mainly muscle) and decreases fat. (Metabolism Clinical Experimental, 62: 1718-1729, 2013)
Carbohydrate Feeding During Training Could Improve Workouts
Carbohydrate feeding during bodybuilding might improve the overall quality of workouts. High-volume training is central to bodybuilding because it maximizes muscle protein synthesis. This type of training relies on fuels within the muscles, such as ATP, creatine phosphate, glycogen, and fat and fuels from the bloodstream such as glucose (sugar) and fatty acids. Muscle glycogen is limited, so fatigue sets in rapidly when it’s depleted. An interesting study by Benjamin Wax and colleagues from Mississippi State University showed that carbohydrate ingestion during prolonged electrical muscle stimulation produced greater total force output than a placebo (fake carbs). If these results apply to bodybuilding, carbohydrate feeding during weight training might increase the overall quality of the workout. (Journal Strength Conditioning Research, 27: 3084-3090, 2013)
Leucine Beats BCAAs for Endurance and Glycogen Sparing
Glycogen stores in the muscles and liver are critical for endurance performance. While glucose (sugar) intake before and during prolonged exercise is important for performance, the metabolism of fatty acids and amino acids are important for fine-tuning metabolism. Amino acids such as alanine, for example, can be converted to glucose in the liver and promote endurance. Leucine is a key amino acid because it is converted to alanine and it acts as a trigger chemical for turning on important biochemical pathways. A Brazilian study on rats found that animals fed leucine supplements showed better performance on a maximum endurance test, and spared muscle glycogen better than animals fed branched-chain amino acids (BCAAs). Leucine is an important supplement for bodybuilders. (Nutrition, 29: 1388-1394, 2013)
Beetroot Juice Improves Training Endurance
Many bodybuilding authorities have long extolled the benefit of beetroot juice. Now the esteemed British Journal of Sports Medicine offers more proof of its training endurance capabilities. They published that beetroot juice (140 milliliters per day for four days) improved running speed during a 5-kilometer treadmill speed test and decreased systolic blood pressure in trained female runners. The blood vessels use nitrates in food such as beetroot to produce nitric oxide— a critical chemical that promotes blood flow, improves sexual performance and enhances energy levels and boosts workout performance The capacity of the endothelial cells (cells lining the blood vessels) to secrete nitric oxide is an important measure of cardiovascular health and performance. Healthy blood vessels secrete nitric oxide, which promotes blood flow to tissues throughout the body. (British Journal of Sports Medicine, 47 (17): e4, 2013)