According to Bill Sweetenham of "American Swimming Coaching", the margins of success are so small in the modern day that competitors must be better than good to achieve sporting success. In the 2008 Olympics, Michael Phelps won the 200m freestyle by 1.89 seconds. Usain Bolt won the 200m sprint with 0.66 of a second difference between himself and second place. Amino acid supplements are one of many strategies athletes can employ to achieve that coveted edge over the competition.
Facts
Amino acids provide the building blocks for synthesizing new muscle tissue and activate vitamins that play a key role in biologic regulation. Twenty amino acids are required by the body, eight of which are essential, meaning they must be consumed in the diet. The other 12 are termed non-essential as these can be synthesized automatically by your body. Although the body requires amino acids in clusters, consuming them individually may provide ergogenic benefits to elite and recreational athletes, according to the "Journal of the International Society of Sports Nutrition."
Types
Amino acid supplements are those that contain all 20 amino acids or only the branch-chained amino acids; leucine, isoleucine and valine. The combination of these three amino acids makes up approximately one third of skeletal muscle. These supplements increase protein synthesis, leading to enhanced recovery from weight-training and other high intensity sports. However, research is mixed for their benefit in endurance sports. A study published in the "International Journal of Sports Medicine" in 2001 showed amino acids/BCAA supplements did not improve endurance performance any more than consuming carbohydrates during, before and after exercise.
Creatine is synthesized from three amino acids called glycine, arginine and methionine. It is an energy source used during high intensity exercise such as 100 m sprint, 25 m swim or weight training. Creatine is used by some athletes because it may promote increases in maximal strength and fat free mass. Benefits of this include increased power, strength and speed of contraction. This is useful for certain sports such as sprinting and weight-lifting, although some individuals do not respond to its use.
Glutamine is a non-essential amino acid, meaning the body can produce its own. It is the most abundant amino acid in the human body. A study by Jose Antonio in 1999 published in the "Canadian Journal of Applied Physiology" showed glutamine to be beneficial for prevention of over-training, boosting of immune functions, enhancing recovery and preventing the breakdown of muscle. All these benefits allow an athlete to train harder, for longer and more frequently. However, not all scientists agree; George Phillips MD states evidence is inconclusive and considers the commercial claims of glutamine as over-stated.
Benefits
Using these supplements may enhance performance in certain ways. Glutamine may be used to enhance recovery and boost immune function. Amino acid/branch-chain amino acid supplements may be used to facilitate protein synthesis, retain muscle and improve recovery, but are most useful to those engaged in high-intensity sports. Also useful for high-intensity sports is creatine, which may provide short term increases in power, strength and muscle mass. These effects generally reverse themselves within four weeks of cessation of use.
Misconceptions
Although supplements may provide a convenient source of optimum nutrition, food also provides the same biological benefits. A 40g grilled steak for example can provide the same amount of branch-chained amino acids as four 500mg capsules in supplement form. These products are used to "supplement" dietary intake, rather than replace it.
Considerations
Consult your health-care provider before considering the use of these supplements or participating in high intensity exercise.
References
- Swimming Olympic Results 2008
- Running Olympic Results 2008
- "Exercise Physiology: energy, nutrition & human performance". William McArdle et al. (2009). Lippincott Williams & Wilkins. Pp. 31-41
- Journal of the International Society of Sports Nutrition. "Dietary Supplements and Sports Performance: Amino Acids. Melvin Williams. October 2005. pp. 63-67
- "American Swimming" magazine; Winning Teams. Bill Sweetenham. May 2009.
- Journal of Sports Medicine. "Effects of creatine supplementation on exercise performance". T.W. Demant and R.C. Rhodes. July 1999. pp.49-60.
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