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alex2678
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Seems like the magazines and supplement companies always focus on post workout nutrition and hardly ever mention anything preworkout related. (To sell more products maybe?) Found this study to be fairly significant:
Boosting the Anabolic Response of Weight Training By Jeff Stout, PhD
Amino acids are the building blocks of protein in the body. They are essential for making structural proteins, enzymes and some hormones and neurotransmitters. Amino acids are also involved in metabolic pathways that affect exercise metabolism (Kreider 1999, Tipton, 2001). In addition, it has also been suggested that additional protein (i.e., amino acids) in the diet may enhance protein
synthesis and serve as a potential energy source during exercise (Kreider 1993, Tipton, 2001).
Essential amino acids (EAA) are those proteins that are not made by the body and thus must be obtained through the diet. They include: isoleucine, leucine, valine, lysine, methionine, phenylalanine, threonine, and tryptophan. Scientists have demonstrated that the consumption of EAA can boost muscle protein synthesis (anabolism) in healthy human subjects (Rasmussen, 2000; Tipton, 1999). Additionally, Dr. Tipton and Colleagues (1999) examined the effects of resistance exercise followed by the consumption of a 40-gram solution of EAA or placebo on muscle protein synthesis in six healthy adults (three men, three women). These scientists found that the ingestion of EAA was very effective at boosting muscle protein anabolism.
In a follow-up study (same protocol) using only 6 g of EAA with 35 g of sugar, Dr. Rasmussen and colleagues (2000) demonstrated a significantly greater anabolic drive when the formula was given after resistance exercise compared to placebo. In addition, Dr. Tipton and colleagues (2001) compared the effects of taking the same cocktail [EAA (6 g) plus sucrose (35 g)] on muscle protein synthesis when consumed immediately before or immediately after a workout.
Interestingly, they discovered that if you consumed this mixture immediately prior to weight-training, total net phenylalanine uptake across the leg, (a measure of muscle protein
accretion or gain), was more than double when consumed immediately after weight-training. In addition, scientific evidence indicates that consuming EEA with sucrose before exercise may improve anabolism better than taking 40 grams of essential amino acids after exercise. Clearly, this combination of essential amino acids and sucrose, is a potent anabolic effector.
An examination of the figure below shows that this cocktail (6g EEA + 35 surgar) (taken before exercise) is 158% better than when consumed after exercise.
The available evidence, based on short-term studies, indicates that taking EEA and carbohydrate cocktail before weight-training may boost the anabolic stimulus of weight training. OK OK, I know what your saying, so what!!! Well, Dr. Wolfe (2001) recently calculated (base on the enhanced anabolic stimulus) that consuming this cocktail prior to weight training 3 times per week for 10
weeks would translate into 3 pounds of MORE muscle compared to weight training alone. Now that?s what you call a training aid!
Boosting the Anabolic Response of Weight Training By Jeff Stout, PhD
Amino acids are the building blocks of protein in the body. They are essential for making structural proteins, enzymes and some hormones and neurotransmitters. Amino acids are also involved in metabolic pathways that affect exercise metabolism (Kreider 1999, Tipton, 2001). In addition, it has also been suggested that additional protein (i.e., amino acids) in the diet may enhance protein
synthesis and serve as a potential energy source during exercise (Kreider 1993, Tipton, 2001).
Essential amino acids (EAA) are those proteins that are not made by the body and thus must be obtained through the diet. They include: isoleucine, leucine, valine, lysine, methionine, phenylalanine, threonine, and tryptophan. Scientists have demonstrated that the consumption of EAA can boost muscle protein synthesis (anabolism) in healthy human subjects (Rasmussen, 2000; Tipton, 1999). Additionally, Dr. Tipton and Colleagues (1999) examined the effects of resistance exercise followed by the consumption of a 40-gram solution of EAA or placebo on muscle protein synthesis in six healthy adults (three men, three women). These scientists found that the ingestion of EAA was very effective at boosting muscle protein anabolism.
In a follow-up study (same protocol) using only 6 g of EAA with 35 g of sugar, Dr. Rasmussen and colleagues (2000) demonstrated a significantly greater anabolic drive when the formula was given after resistance exercise compared to placebo. In addition, Dr. Tipton and colleagues (2001) compared the effects of taking the same cocktail [EAA (6 g) plus sucrose (35 g)] on muscle protein synthesis when consumed immediately before or immediately after a workout.
Interestingly, they discovered that if you consumed this mixture immediately prior to weight-training, total net phenylalanine uptake across the leg, (a measure of muscle protein
accretion or gain), was more than double when consumed immediately after weight-training. In addition, scientific evidence indicates that consuming EEA with sucrose before exercise may improve anabolism better than taking 40 grams of essential amino acids after exercise. Clearly, this combination of essential amino acids and sucrose, is a potent anabolic effector.
An examination of the figure below shows that this cocktail (6g EEA + 35 surgar) (taken before exercise) is 158% better than when consumed after exercise.
The available evidence, based on short-term studies, indicates that taking EEA and carbohydrate cocktail before weight-training may boost the anabolic stimulus of weight training. OK OK, I know what your saying, so what!!! Well, Dr. Wolfe (2001) recently calculated (base on the enhanced anabolic stimulus) that consuming this cocktail prior to weight training 3 times per week for 10
weeks would translate into 3 pounds of MORE muscle compared to weight training alone. Now that?s what you call a training aid!
