January Sale: Get 10% off any order $150+ (5% off smaller orders). Coupon: GYM

Tag Archives: protein

  • How much protein do you need?

    Protein is one of the three macronutrients that make up the food you eat (with the other two being fats and carbohydrates).

    With this, I would argue that it is the most important macronutrient.

    But why is this the case? And more importantly, how much do you need?

    Why is protein important?

    When you consume the protein molecules in food, they are broken down in your digestive tract into small compounds known as “amino acids” -- which are then absorbed into your body.

    And this is important.

    See, amino acids are commonly referred to as the building blocks of the human body [1].

    They are used to make the hormones and enzymes found throughout your body, the neurotransmitters in your brain. They are also used to build and repair your tendons, organs, ligaments, skin and hair, and muscle tissue.

    Now, it is important to note that there are a total of 20 amino acids found in your body -- but not all of them are created equal.

    Eleven of these amino acids are considered “non-essential” because they can be made within your body. Considering this, the remaining 9 amino acids are known as “essential” because they cannot be made in your body, and therefore must be obtained through your diet.

    This means that you need to eat a substantial amount of protein each day to optimise your health and function irrespective of whether you exercise, or not.

    And if you actively weight train to get bigger and stronger, then this becomes even more important...

    Every time you lift weights, you place your body under a significant amount of stress. This stress tells your body that it needs to adapt so it can better tolerate that stress in the future. It is this that causes your muscle tissue to grow bigger and stronger.

    However, if you have insufficient protein available, then this growth cannot occur -- and you leave a lot of gains on the table.

    Which begs the question: how much protein do you need on a daily basis?

    How much protein do you need?

    When it comes to protein intake, there is a little bit of contention between the Australian dietary guidelines and more recent research on the topic -- which can make finding clear recommendations somewhat difficult.

    The most common recommendation you are likely to see comes from the Nutrient Reference Values for Australia and New Zealand, which were developed back in 2006 by a bunch of health professionals (mostly medical practitioners).

    These guys set the recommended daily intake (RDI) of protein at:

    • 64 grams per day for men aged between 19-70 years, and
    • 46 grams per day for women aged between 19-70 years.

    They also suggest that individuals aged above 70 years should increase their intake of protein by a further 25% to mitigate age-related loss of bone and muscle tissue.

    But, I should note that these are the recommended daily intakes set by health professionals to ensure health and function -- and not to maximise muscle growth, which is another kettle of fish entirely.

    In fact, if your goal is to build muscle and gain strength, I would argue that this is gross underestimation of how much protein you need to eat each day.

    And the research supports this…

    How much protein do you need to maximise muscle growth?

    In my mind, if your goal is to build muscle, then there are two glaring issues associated with the above recommendations:

    1. They are simply too low to optimise muscle growth
    2. They are not based upon the individual.

    It may seem a little obvious, but if you have someone who weighs 100kgs, and someone who weighs 60kgs, then there is a good chance that the heavier person will need more protein, no matter the circumstances.

    And this is where recent research on the topic shines.

    A meta analysis (a study that combines the results of multiple studies) of 49 studies found that the minimal threshold to maximise muscle growth when people perform resistance training is 1.6 grams of protein per kilogram of body weight, per day [1].

    And I should note that this is the minimum amount to optimise muscle growth.

    Additional research has suggested that going as high as 2.2 grams per kilogram of body weight may have further benefits [2] -- especially for people undertaking a cut, and are trying to maintain as much muscle as possible while maximising fat loss.

    This means that if you weigh 70kgs, you should be eating somewhere between 112 and 154 grams of protein each day.

    While this may sound on the high side, research has also shown that consuming as much as 3.3 grams of protein per kilogram of body weight does not have any adverse effects on health at all (yes, even kidney health) [3] -- indicating that you will be fine.

    How often should you eat protein?

    There is a common misconception in the fitness industry that you can only absorb 30 grams of protein at a time -- which is completely false.

    However, when you eat a serving of protein, it increases “muscle protein synthesis”, which is the process your body uses to build new muscle tissue. Interestingly, 30 grams of protein appears to be enough to maximise your rate of muscle protein synthesis, which remains elevated for about 2-3 hours after eating [2].

    This means that if you want to promote as much muscle growth as you possibly can, you might want to break up your daily protein intake into 4-5 servings throughout the day.

    So, using the same 70kg individual above, a day of protein intake might look like this:

    • Breakfast: 20 grams of protein
    • Lunch: 30 grams of protein
    • Pre workout snack: 20 grams of protein
    • Post workout protein shake: 30 grams of protein
    • Dinner: 30 grams of protein

    All of which leads to a total intake of 130 grams, which sits smack bang in the middle of the 112-154 gram range we discussed above.

    Best Sources of Protein

    When you are looking for protein sources, there are a couple of boxes you want to tick when possible.

    Firstly, you want to make sure that the food provides a substantial amount of protein per serving. Secondly, you want to make sure that the food provides all nine essential amino acids (and would be considered a “complete” protein source) [4].

    Arguably the best sources of protein when adhering to these criteria are animal sources, including:

    • Beef
    • Eggs
    • Chicken
    • Poultry
    • Seafood
    • Milk
    • Greek yoghurt

    Although animal sources are generally considered the best source of protein, you can also obtain them from non-animal sources, such as:

    • Quinoa
    • Buckwheat
    • Soy
    • Quorn
    • Oats
    • Beans
    • Lentils

    You should also be aware that protein from vegetable sources are generally absorbed less readily than those derived from animal sources. While this is not a huge issue if you are eating enough protein, it is something that needs to be considered.

    Finally, if you are after a simple complete source of protein that won't break the bank, it is hard to look past whey protein powder.

    Whey protein is derived from dairy, and therefore contains all nine essential amino acids. It is also absorbed very quickly, making it the perfect option if you are looking for ways to increase your daily protein intake.

    Final Message

    If your goal is to build muscle and gain strength, then you probably need to be eating more protein.

    In fact, striving for somewhere between 1.6 and 2.2 grams of protein per kilogram of body weight per day appears to be optimal for muscle growth. Moreover, you want to try and separate this into 4-5 servings throughout the day to boost muscle protein synthesis where possible.

    No matter where you get your protein from, if you stick to these guidelines, you can be assured you are eating enough protein to meet your goals.

    So what are you waiting for? It's time to chow down.

    References

    1. Morton, Robert W., et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British journal of sports medicine 52.6 (2018): 376-384.
    2. Stokes, Tanner, et al. "Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training." Nutrients 10.2 (2018): 180.
    3. Antonio, Jose, et al. "A high protein diet has no harmful effects: a one-year crossover study in resistance-trained males." Journal of nutrition and metabolism 2016 (2016).
    4. Hoffman, Jay R., and Michael J. Falvo. "Protein–which is best?." Journal of sports science & medicine 3.3 (2004): 118.
  • Top 3 Ingredients You Must Use for Muscle Mass

    Have you been pushing yourself in the gym to gain muscle without success?

    Is your dietary program lacking in proven supplements to support muscle?

    Ready to arm yourself with three scientifically-backed ingredients for muscle mass?

     

    Successful supplementation can feel like a game of chance. When you want to build muscle mass, you need to give your body every advantage you can. That's where scientifically proven supplement ingredients can help.

     

    Let's review the top 3 ingredients you must use for muscle mass. We'll even show you how you can make your own supplement.

     

    Whey Isolate

    First and foremost, when you want to build serious muscle mass, you NEED protein. Why? Protein breaks down into amino acids, which are the building blocks of muscle tissue. Not only do amino acids help to build lean muscle tissue but they also protect the muscle you already have.

     

    Whey isolate is a unique type of protein in that it is filtered to the point where it is 99% protein. What's more, it is the most bioavailable type of protein. This is important as the higher the rate of bioavailability, the better your body can absorb and assimilate the protein. (1-4)

     

    Whey isolate is fast digesting with a bioavailability of 101 out of 100! This makes it ideal for a post-workout supplement when your muscles require immediate amino acids.

     

    Casein

    Whey isolate isn't the only protein you should consider using. While whey isolate is ideal for a post-workout meal, it is rapidly digested, meaning your body gets a giant shot of amino acids all at once and that's it.

     

    When you want to build muscle, you need to ensure that your body is in a steady state of anabolism. The way to do that is with protein-focused whole foods and a slow digesting protein supplement. The way to do this is with casein protein.

     

    Casein protein is a very slow digesting protein that releases a steady stream of amino acids. One unique feature of amino acids is that they may be able to trigger protein synthesis and promote a higher level of anabolism. Due to the steady stream of amino acids, your muscles will be in an ideal environment to grow. What's more, casein protein may help protect you from protein catabolism, or breakdown.

     

    Creatine

    Last but not least, we have creatine monohydrate. Creatine has long been used in the bodybuilding world to ensure maximum muscle growth.

     

    Once ingested, creatine provides the muscle tissue with its preferred source of fuel in the form of adenosine triphosphate. Creatine monohydrate is known for being quick to absorb and extremely bioavailable.

     

    Once creatine gets to work in the body, it may be able to boost your performance during your workouts. That may mean extra repetitions and sets. This additional workload may help push your muscles into the ideal range for hypertrophy. Creatine may also be able to support your recovery post-workout.

     

    Conclusion

    Tired of not being able to find a supplement that has what YOU need?

    Finished with wasting money on supplements that are under-dosed?

    Why not create your own supplement?

     

    Now you can with the Amino Z Supplement Builder. With this revolutionary supplement builder, you control what goes into the supplement down to the dosage. If you're a beginner and you're not sure what you'd like to include, we're here to help. We have a variety of pre-made supplements that feature scientifically verifided AND dosed ingredients for your specific goal.

     

    Check out the Amino Z Supplement Builder now to get started!

     

    References

    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.
    1. Phillips, S. M., and L. J. Van. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.
    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan; 136(1 Suppl):269S-73S.
    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.
    1. Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, VAN Loon LJ. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. 2012 Aug;44(8):1560-9. doi: 10.1249/MSS.0b013e31824cc363.
    1. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.
    2. Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi:  10.1186/1550-2783-9-33.
  • Thermogenic Protein: How to Burn Fat While Building Muscle

    One of the most asked questions in the fitness industry is whether or not someone is able to build muscle WHILE burning fat. There seems to be this disconnect between the two as if you have to do one first and then follow up with the other. While there may be some truth to this as a professional whose job it is to look your best every day for marketing purposes, the average person CAN build muscle and burn fat. The primary way to do this is through diet and exercise but supplementation can also play a key role in your success. When you want to build muscle while burning more fat, the best supplement to utilize is a thermogenic protein. Let's take a look at what a thermogenic protein is, the ingredients to look for, and the best brands to use.

     

    What is a Thermogenic Protein Supplement?

    Fat burning supplements contain ingredients known as thermogenic compounds. A thermogenic ingredient supports fat burning in a number of ways: primarily, the ingredient will directly trigger a metabolic response. Some also make it more difficult for fat to be stored; instead, forcing it to be utilized as energy in place of glycogen.

     

    On the protein side of things: Protein supplements are used to support muscle building. The amino acids that are present within the protein supplement are the very building blocks of muscle tissue. This means that amino acids can support muscle recovery, protect muscle from breakdown, and support muscle growth. All the things you want if you're goal is to achieve a lean, muscular look.

     

    When you combine a quality protein blend with several elite quality thermogenic compounds, you get a powerful supplement that can promote muscle building while it triggers fat burning in the body.

     

    Are all thermogenic protein supplements created with equal quality? Not even close. There are specific ingredients to watch out for if you want the best results.

     

    The Best Thermogenic Ingredients That Should Be in Your Protein

    Many low quality thermogenic proteins use ingredients that have no scientific backing behind them. If you're considering using a thermogenic protein, here are the main ingredients that the supplement should contain:

     

    • L-Carnitine
    • Theobromine
    • Green Tea Extract
    • Bitter Orange Extract
    • Capsicum

     

    There are certainly more proven fat burners but the ones listed above are the most popular and effective. Now, are there any brands that contain most, if not all, of these ingredients?

     

    Best Thermogenic Protein Brands to Try

    Thermogenic protein supplements are quickly catching on and it's not hard to see why: Imagine being able to support two fitness goals at once. Who wouldn't want to do that? Here are a few brands that stand out:

     

    Gen-Tec Pro Lean

     

    Black Widow Hydroxy Whey

     

    Muscletech Hydroxycut SX-7 100% Protein Isolate

     

    Check out the complete collection of thermogenic protein powders here on the Amino Z website.

     

    References

    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.
    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.
    1. Brandsch C, Eder K. Effect of L-carnitine on weight loss and body composition of rats fed a hypocaloric diet. Ann Nutr Metab. 2002;46(5):205-10.
    1. MU Eteng, HA Ibekwe, UI Umoh, PE Ebong, IB Umoh, EU Eyong. Theobromine rich cocoa powder induces weight loss and changes in lipid profile of obese wistar rats. Discovery and Innovation Vol. 18 (3) 2006: pp. 191-196.
    1. Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008 Mar;87(3):778-84.
    1. Stohs SJ, Preuss HG, Shara M. A review of the human clinical studies involving Citrus aurantium (bitter orange) extract and its primary protoalkaloid p-synephrine. Int J Med Sci. 2012;9(7):527-38. Epub 2012 Aug 29.

    7. Lejeune MP, Kovacs EM, Westerterp-Plantenga MS. Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. Br J Nutr. 2003 Sep;90(3):651-5

  • MuscleTech Performance Series Nitro Tech Ripped vs. BSN Isoburn

    One of the newest crazes to hit the supplement market is thermogenic protein. Just like the name implies, thermogenic protein has a foundation of muscle building protein, which is supported by fat burning ingredients such as L-Carnitine and Yohimbe. Two of the biggest giants in the industry have grabbed on to the new protein craze: MuscleTech Performance series Nitro Tech Ripped vs. BSN Isoburn. Let's review the pros and cons of both of these brands to see which one has a better thermogenic protein product.

     

    MuscleTech Performance Series Nitro Tech Ripped

    Where can I buy it?

     

    Pros of MuscleTech Performance Series Nitro Tech Ripped

    MuscleTech isn't messing around when it comes to this thermogenic protein. Right out of the gate, you're getting 30 grams of protein from a unique blend of Whey Peptides, Whey Protein Isolate, and Whey Protein Isolate. This means that MuscleTech is going to be ideal for a post-workout treat. The fast-acting amino acids may help to support recovery, trigger protein synthesis, and promote lean muscle tissue growth. (1-7)

     

    MuscleTech also features a great line-up of some proven fat burning thermogenics. Some of these ingredients have been shown to promote fat loss while boosting your metabolic rate. (8-10) Here's the full list:

     

    • L-Carnitine L-Tartrate
    • CLA (Conjugated Linoleic Acid)
    • canephora robusta extract (bean) (Robusta Coffee)
    • Green Tea Extract (as Camellia sinensis) (leaf)
    • Rose Hip Extract (as Rosa canina) (fruit)
    • Kelp

     

    Cons of MuscleTech Performance Series Nitro Tech Ripped

    The only issue we have with MuscleTech Performance Series Nitro Tech Ripped is the dosage of some of the thermogenic ingredients is under-dosed. If you look at the study samples and how big of a dose they used to get those results, MuscleTech cuts it a bit short. With that said, this is a protein supplement first and foremost and a weight loss support second. It's like a protein shake with a little boost of fat burning but it's still a protein shake.

     

    BSN Isoburn

    Where can I buy it?

     

    Pros of BSN Isoburn

    Just like MuscleTech, Isoburn from BSN focuses on fast digesting proteins. That means it's going to be ideal after your workout or first thing upon waking. Remember, as we mentioned above, those amino acids from the isolate may help to boost muscle building and recovery.

     

    As to its thermogenic formula, it features a decent line-up of thermogenic compounds:

     

    • Green Coffee Extract
    • Blue-Green Algae Extract
    • Beta-Carotene
    • Pomegranate Extract
    • L-Carnitine Tartrate
    • Choline Bitartrate
    • Banaba Extract

     

    Just like MuscleTech, it's offering plenty of protein for muscle building goals and a select line of thermogenic compounds that may support weight loss.

     

    Cons of BSN Isoburn

    First, BSN doesn't compare with MuscleTech in the gram for gram category. MuscleTech provides 30 grams of protein while BSN is only giving 20 grams.

     

    The bigger problem is the thermogenic formula. Since BSN uses proprietary blends, you have no idea how much of each ingredient you're getting. Considering the blend is only 1 gram, you can rest assured that it won't be much. One way to remedy this would be to double the dose. That would effectively give you twice the protein and fat burning agents but it would also burn through your wallet twice as fast.

     

    Conclusion

    Both brands are great examples of a real thermogenic protein but it's easy to see why we would go with MuscleTech Performance Series Nitro Tech Ripped. It has more protein and more fat burning ingredients than BSN. With that said, BSN Isoburn is still a decent protein that would be a good choice, especially if it was on sale. For a post-workout protein that supports fat burning, try one of these great thermogenic proteins.

     

    References

    1. Phillips SM1, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204.
    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002
    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.
    1. Norton, Layne, Layman, Donald. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J. Nutr. February 2006 vol. 136 no. 2 533S-537S.
    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.
    1. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.
    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.
    1. Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008 Mar;87(3):778-84.
    1. Brandsch C, Eder K. Effect of L-carnitine on weight loss and body composition of rats fed a hypocaloric diet. Ann Nutr Metab. 2002;46(5):205-10.
    1. Igho Onakpoya, Rohini Terry, and Edzard Ernst. The Use of Green Coffee Extract as a Weight Loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials. Gastroenterol Res Pract. 2011; 2011: 382852.
  • Product Review: Musashi Bulk Extreme Protein

    For guys who have a difficult time putting on muscle, you've heard time and time again how calories make the difference between staying small and getting big. One of the easiest ways to get extra calories into your diet is through a weight gainer or bulking product. Musashi Bulk Extreme Protein is one of the most popular bulking agents in the industry. Let's take a look at Bulk Extreme to see if it's a worthwhile buy to get the mass you want.

    12

    PROS OF MUSASHI BULK EXTREME PROTEIN

     

    At 50 grams of protein per serving, Musashi Bulk Extreme Protein definitely grabs your attention as a serious contender for an elite quality mass gainer. What's more, you'll be getting over 500 calories per serving, which is a big deal considering the amount of healthy food you'd have to eat to get that same amount if quite substantial.

     

    The nice thing about the calories is that, while they are protein-forward, you also have an ideal blend of complex carbohydrates and healthy fats backing it up. Mass isn't ALL about protein. You need these extra calories in the form of fat and carbohydrates as well.

     

    If you're using a mass gainer, you ideally should be hitting the gym hard. If this is the case (and it should be) then the protein found within Musashi Bulk Extreme Protein is going to set you straight. You're getting a mix of Instantised Whey Protein Concentrate with Whey Protein Isolate. This means you're getting an instant shot of muscle building amino acids. You're also getting extended release aminos as WPC takes longer to break down. Studies suggest that supplementing with protein, specifically amino acids, may help you recover faster, build more muscle, and protect the muscle you currently have. (1-6)

     

    CONS OF MUSASHI BULK EXTREME PROTEIN

     

    There are two main issues that we can foresee being a problem for some people when using Musashi Bulk Extreme Protein.

     

    First up is the complex carbohydrate blend made primarily of maltodextrin. Maltodetrix is corn and so while it's technically a complex carbohydrate source, it's far from ideal. This may be a lifestyle and dietary preference than anything else.

     

    Another dietary preference that may kick up some trouble will be when you see the addition of soy throughout. While it's in the form of an additive, you quickly see how many times soy pops up in the Musashi Bulk Extreme Protein formula. Again, this is entirely a lifestyle issue. If you're pro-soy, you will only rejoice. If you're on the other side of the coin, then you may not want to give this one a try.

     

    SHOULD YOU BUY PROS OF MUSASHI BULK EXTREME PROTEIN?

     

    We would prefer to see a more diverse blend of protein; however, even with that, Musashi Bulk Extreme Protein is still a great option for those hardgainers looking for extra quality calories, with an emphasis on protein. One of the best proteins to use for a bulking product would be Casein. If you buy Musashi Bulk Extreme Protein, you may want to pair it with a quality casein protein for an extended release of amino acids.

     

    You're in luck! We have it on sale! Click here to buy Musashi Bulk Extreme Protein while it's on sale!

     

    Want to know more about the Musashi brand? Want more flavour options? Click here to read more about Musashi Bulk Extreme Protein.

     

    REFERENCES

     

    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002

     

    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

     

    1. Norton, Layne, Layman, Donald. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J. Nutr. February 2006 vol. 136 no. 2 533S-537S.

     

    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

     

    1. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

     

    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.
1 2 3 4 5 8
GIVE $10 GET $10More info