shmendelson wrote:
The use of proper amino acid supplemenation around training is very important for maximizing muscle growth, performance, recovery and fat loss. BCAA are a great choice as they are highly anti catabolic, they should be used along with A Free Form Amino Acid (FFAA) source 30 minutes before training to optimize the hormonal environment for training. The addition of some carbs in the form of glucose can help, but 20g is about all you need. For those sensitive to simple sugars; I would avoid any additional carbs as the Aminos when put together correctly to a good job spiking insulin.
As I have mentioned in previous post, I am a fan of Dr John Ivy and his research on the pre, during, and post workout beverages. Ivy finding is smilar to those above. Ivy recommends approximately 20 grams of something like maltodextrin, dextrose, or glucose mixed with a whey protein.
As Ironman stated, if you eat enough, you get enough BCAAs. Whey provides a nice supply of them. Thus, I question how much more you need and if taken how much more effecitve are they for recovery. Are BCAAs 10%, 20%, ect more effective?
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Following workouts glycogen replenishment is not as big of an issue as many would think. A person weight training will not use as much glycogen as previously thought. According to nutrition and exercise expert Dr. Eric Serrano MD- 40-50g of carbs may be burned during an hour of intense weight lifting.
This makes sense as well. There is not much glycogen burned during a resistance training session.
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Right after the last set of training another Amino Load of BCAA and FFAA is crucial for not only increasing insulin, but also providing the muscles with powerful building blocks to assist with repair and new growth.
I understand some amino acids, such as leucine, stimulat insulin. However, reseach shows that is one of the reasons to use a high glycemic index carbohydrate.
The high glycemic carbodhydrate is use as a transport system. It shuttles nutrients to the muscle.
Secondly, a high glycemic index carbohydrate reload the muscle cell with glycogen. While amino acids can be converted to glyconge via gluconeogenesis , it takes a great deal more time. Also, glycogen hsa been shown to blunt cortisol levels. Thus, ingesting a high glycemic index carbohydrate with a whey protein makes more sense.
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30 minutes after this amino load is a good time for a meal and or whey shake, however a real food meal is your best choice.
Research by Ivy prefers a protein/carbohydrate drink about an hour after the workout. The protein percentage higher than the carbohydrates. The carbohydrates used more as a transport. Then solid means. So, they are close on this.
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The article is interesting. However, there are many resources listed to back up the article.
Also, while the money back guarantee is better than nothing. It's a bit misleading. As someone once said, "Thd devil is in the details."
For one thing, a 15% fee to "off set credit card tranaction cost" does more than just cover the credit card cost.
So, you basically pay for what you use and have to deal packing it up and sending it back...which is a pain in the ass.
With that said, at least you get some of your money back if you don't like it....which is better than nothing...but again a bit misleading.
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