Athletes and muscle-builders alike constantly seek the edge over their competitors or search for new ways to improve physicality. Although some dietary supplements may be beneficial, others may cause performance and health detriment and still others may not cause gain or loss. Consumers must separate the information from the misinformation in order to utilize supplements effectively.
Branched-Chain Amino Acids
The branched-chain amino acids, or BCAA, named for their chemical structure, are leucine, isoleucine and valine. In theory, supplementing the body's natural amino acid stores with more BCAA should prevent the onset of fatigue when muscle glycogen stores are low. Although BCAA remain a popular supplement for muscle-builders wishing to prolong their workout and build more muscle, the theorized performance enhancing qualities of BCAA have not been proven in a research setting as stated in the fourth edition of "Sports Nutrition: A Practice Manual for Professionals."
Creatine
Creatine is used in the body as a source of muscle energy referred to as phosphocreatine. The potential ergogenic or performance enhancing effects include increased strength, endurance and muscle gains. A meta-analysis by JD Branch reveals that a bulk of research supports that when used correctly, creatine can produce these effects. Rumored consequences of creatine supplementation include dehydration and detrimental effects on kidney and liver function, but none of these results exist in the body of research even in long term studies.
Glutamine
Claims related to glutamine supplementation for muscle-building athletes involve increased recovery, increased muscle gain and decreased muscle breakdown. The fourth edition of "Sports Nutrition: A Practice Manual for Professionals" acknowledges that this is a new supplement to research; glutamine's actual results and potential adverse effects remain conflicted in the literature.
HMB
HMB, or beta-hydroxy-beta-methylbutyrate, another branched-chain amino acid, theoretically performs by minimizing the protein breakdown following intense exercise and therefore increasing lean body mass and strength gains. Mixed results exist in literature, but studies overwhelmingly agree to HMB short-term safety, as reviewed by "Sports Nutrition: A Practice Manual for Professionals, 4th edition" ; more studies are needed to understand long-term health effects.
Misconceptions
Protein supplementation created a large revenue market and is most often found in protein bars, drinks and powders. Companies want athletes to believe they cannot eat an adequate amount of protein on their own to build muscle. The truth is, athletes engaged in training need between 1.2 and 1.7g of protein per kilogram of body weight per day to build muscle. Most athletes and non-athletes eat this much protein in a day. Excessive protein may only add to fat stores.
References
- "Sports Nutrition: A Practice Manual for Professionals, 4th edition"; Marie Dunford; 2006
- "Joe Weider's Ultimate Guide to Bodybuilding"; Joe Weider and Bill Reynolds; 1989
- "Medicine Science Sport and Exercise"; Joint position statement: nutrition and athletic performance; American College of Sports Medicine, American Dietetics Association, and Dieticians of Canada; 2000
- "Journal of Applied Physiology"; Evaluation of Protein Requirements for Strength Trained athletes; Athletes; Tarnopolsky et al; 1992
- "International Journal of Sport Nutrition and Exercise Metabolism"; Effect of creatine supplementation on body composition and performance: a meta-analysis; JD Branch
Member Comments