Protein Powder
Protein is essential for muscle building and growth. Protein intake for active individuals 1.2-2.0 g/kg/day to maximize muscle protein synthesis and for optimal hypertrophy response (Stark et al, 2012). A common problem among individuals looking to maximize training or to achieve their fitness goals is the consumption of protein. Studies have found that majority of American are protein deficient with a very recent study suggesting 1 in 3 Americans are short on their dietary protein intake (Schoen et al, 2019). For this reason protein powder has become a very popular supplement for many to use in an effort to meet the required protein intake threshold. The most important factor for muscular hypertrophy in regards to protein is total protein intake and not protein timing (Schoenfield,Aragon, Krieger, 2013).
Krok-Schoen, J. L., Price, A. A., Luo, M., Kelly, O. J., & Taylor, C. A. (2019). Low dietary protein intakes and associated dietary patterns and functional limitations in an aging population: A NHANES analysis. The journal of nutrition, health & aging, 23(4), 338-347.
Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53.
Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9(1), 54. doi:10.1186/1550-2783-9-54
BCAA and EAA : Role in performance
The use of BCAA as a intraworkout supplement has long been used by athletes to help increase performance and recovery. BCAA are the 3 amino acids that are the base of protein (L-Leucine, L-Isoleucine, L-Valine). L-Leucine is the main amino acid to help promote muscle protein synthesis. Supplement companies market BCAA as a “vital” supplement needed to help increase performance, but studies have known shown that this may not be the case.
The case for BCAA
BCAA helps promote muscle protein synthesis through promoting a mechanism called the mTOR pathway. This pathway helps regulate muscle protein synthesis, cell proliferation and recovery. mTOR is an anabolic process for muscle growth and is crucial for muscular hypertrophy. In a post absorptive state the increase of muscle protein synthesis is through the absorption of L-Leucine in the mTOR pathway (Jackman, et al. 2017).
Why EAA > BCAA
Muscle protein synthesis needs to be sustained. BCAA starts the process of muscle protein synthesis, but the need for all the Essential Amino Acids (EAA) is crucial to sustaining muscle protein synthesis. BCAA may start the process but it will not be sustained without the inclusion of the EAA.
Conclusion
BCAA consumption alone triggers mTOR stimulation but without EAA it does not maximally stimulate muscle protein synthesis post exercise. A lack of EAA limits muscle protein synthesis response . According to Wolf, constant BCAA intake can create a constant catbolic state through triggering mTOR stimulation. Once the mTOR pathway is stimulated, it will find a source of EAA to complete the process. Without adding EAA from outside sources, the body will take amino acids from the muscle causing a cycle of muscle protein breakdown (Wolfe, 2017).
Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-chain amino acid ingestion stimulates muscle myofibrillar protein synthesis following resistance exercise in humans. Frontiers in physiology, 8, 390.
Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. Journal of the International Society of Sports Nutrition, 14(1), 1-7.
Glutamine
Glutamine is a common amino acid and the most abundant amino acid in the human body. Over 90% of glutamine in the body is found in the muscles (Newsholme et al. 2003). Glutamine is considered an essential amino acid which means that the body produces enough on its own but under catabolic and compromised immune states it must be added through the diet. It can also be used beyond muscle tissue repair such as immune supports, gastrointestinal health, insulin secretion, neurological activity and muscle protein synthesis (Newsholme et al. 2003). For active individuals, glutamine supports synthesis of protein in the muscle cells. Increasing glutamine can result in cell swelling (Rennie et al. 1996). The swelling of the cells can increase muscle cell size and increase the rate of protein synthesis. Glutamine supplementation can also manipulate insulin sensitivity and therefore help with partitioning nutrients away from cells and towards the muscle and liver (Prada et al. 2007). High endurance athletes deal with the suppression of the immune system following prolonged exercise. Glutamine can help stimulate the immune system while also help with digestion. Supplementing with glutamine may also support the health and integrity of the intestinal lining (Wiren et al. 1995). Based on clinical studies a dosage of 10-30g per day is recommended.
Newsholme, P., Procopio, J., Lima, M. M. R., Pithon‐Curi, T. C., & Curi, R. (2003). Glutamine and glutamate—their central role in cell metabolism and function. Cell biochemistry and function, 21(1), 1-9.
Prada, P. O., Hirabara, S. M., De Souza, C. T., Schenka, A. A., Zecchin, H. G., Vassallo, J., ... & Saad, M. J. (2007). l-glutamine supplementation induces insulin resistance in adipose tissue and improves insulin signalling in liver and muscle of rats with diet-induced obesity. Diabetologia, 50(9), 1949-1959.
Rennie, M. J., Ahmed, A., Khogali, S. E., Low, S. Y., Hundal, H. S., & Taylor, P. M. (1996). Glutamine metabolism and transport in skeletal muscle and heart and their clinical relevance. The Journal of nutrition, 126(suppl_4), 1142S-1149S.
Wiren, M., Magnusson, K. E., & Larsson, J. (1995). Enteral glutamine increases growth and absorptive capacity of intestinal mucosa in the malnourished rat. Scandinavian journal of gastroenterology, 30(2), 146-152.
Adenosine Triphosphate (ATP)
ATP is the main energy carrier for all living cells. It is key for such functions such as the synthesis of DNA, RNA proteins and cell membrane transport of molecules. ATP is metabolized to adensosine diphosphate (ADP) and phosphate to be released as energy. ADP is constantly recycled back into ATP through the ATP-dependent energy cycle but it can be lowered through fatigue. ATP can be found in supplement through disodium salt. ATP supplements has been shown to increase ATP concentrations in tissues and serums (Rapaport and Fontaine, 1989). ATP has also been shown to increase blood flow to the peripheral tissues which improves nutrient and oxygen delivery. The supplementation of ATP has shown to promote increase in energy, reduce the effects of fatigue, and improve muscle growth, strength recovery, and athletic performance. The supplement has shown promising results to improve performance in a placebo-controlled studies. The Jordan et al study found an 6.6% increase in 1 rep max after a single dose. The study also found an 18.5% increase in first set repetitions and 22% increase in total lifting volume after two weeks (Jordan et al. 2004). An effective dosage based on clinical studies is a daily dosage of 100-250 mg.
Jordan, A. N., Jurca, R. A. D. I. M., Abraham, E. H., Salikhova, A. N. N. A., Mann, J. K., Morss, G. M., ... & Earnest, C. P. (2004). Effects of oral ATP supplementation on anaerobic power and muscular strength. Medicine & Science in Sports & Exercise, 36(6), 983-990.
Rapaport, E., & Fontaine, J. (1989). Anticancer activities of adenine nucleotides in mice are mediated through expansion of erythrocyte ATP pools. Proceedings of the National Academy of Sciences, 86(5), 1662-1666.
D- arachidonic acid
Arachidonic acid is an omega-6 essential fatty acid. It can be found in a variety of food, mostly in chicken, beef, duck and lamb. In the body, arachidonic acid is a precursor to several hormone compounds including prostaglandins, leukotrienes, lipoxins, thromboxanes and epoxyeicosatrienoic acids (Harizi et al, 2008). ARA is integral to many important biological functions including development, nutrient metabolism, neurological activity, immunity, inflammation, insulin signaling, bone mineral density and vascular homeostasis. ARA is also necessary for the growth response when training. ARA is widely used to increase mass and strength and improve performance in power based sports. The role of ARA and anabolic response is linked to the conversion to the prostaglandins PGE2 and PGF2a in skeletal muscles. It can increase the rate of protein synthesis, and enhance local sensitivity to hormones such as IGF-1, insulin and testosterone (Hakeda et al. 1991). The role of muscle building through ARA is also due to the cell proliferation properties of the omega-6 fatty acid properties. Studies have shown to support the performance improvement in placebo controlled studies. Roberts et al. found a significant increase in peak anaerobic power by 600%, a 44% increase in bench press 1 rep max, 1 223% increase in average anaerobic power and a 250% increase in muscle endurance compared to a placebo group. The control group were administered 1,000 mg daily for 50 days (Roberts et al, 2007).
Hakeda, Y., Harada, S., Matsumoto, T., Tezuka, K., Higashino, K., Kodama, H., ... & Kumegawa, M. (1991). Prostaglandin F2 alpha stimulates proliferation of clonal osteoblastic MC3T3-E1 cells by up-regulation of insulin-like growth factor I receptors. Journal of Biological Chemistry, 266(31), 21044-21050.
Harizi, H., Corcuff, J. B., & Gualde, N. (2008). Arachidonic-acid-derived eicosanoids: roles in biology and immunopathology. Trends in molecular medicine, 14(10), 461-469.
Roberts, M. D., Iosia, M., Kerksick, C. M., Taylor, L. W., Campbell, B., Wilborn, C. D., ... & Wilson, R. (2007). Effects of arachidonic acid supplementation on training adaptations in resistance-trained males. Journal of the International Society of Sports Nutrition, 4(1), 21.