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Fresh, Fit and Healthy Fitness  

Stack Your Amino Acids

Build A Better Rack



By Tom Bonanti

 

Stacking Amino AcidsAmino acids are the building blocks of protein and muscle tissue. There are 21 amino acids, some of which are synthesized by your body in sufficient amounts and are thus not required in the diet. The majority of amino acids cannot be manufactured in sufficient amounts to meet the demands of the human body and must be obtained by a diet rich in protein sources like chicken, fish, and dairy products. But besides building healthy tissue, most amino acids also fuel specific functions in your muscles that can turn you into a lean, mean, muscle machine!

Reading all the muscle mags can be confusing and misleading; stick to looking at the hot pics. Visiting your neighborhood supplement store can be a daunting and expensive endeavor as you try to figure out which supplements are crucial and which are crap. This week Mark Magazine gives you the low-down on amino acids and how to stack them to jack those muscles. As with any supplement, check with your doctor first to make sure it is safe for you.

The branch chain amino acids (BCAAs) – leucine, isoleucine and valine – are not only essential for muscle growth but also serve as an important energy boost for your muscles during exercise. According to Jim Stoppani, PhD, nutritionist and sports doctor, they are so important that the muscles are broken down during exercise to provide BCAAs for energy. If the BCAAs are not replaced with food or supplements, this can lead to a loss of muscle size and increased fatigue.

Taking BCAAs before your workout can boost your stamina as you pump rep after rep, set after set. Taken after a kick-ass workout, BCAAs help build back torn muscle fibers and speed muscle growth and recovery. Try 5-10 grams of BCAAs before and after your workouts.

Arginine is an amino acid which serves many useful functions both during and after exercise. Your body can synthesize a certain amount of this substance, but an active body builder or athlete will need supplementation.

Taking arginine before a workout can boost the production of growth hormone (GH) that follows training. Arginine helps remove waste products  from tired, sore muscles after training sessions. It also increases blood flow to muscle working fibers as you lift weights. Taking arginine after exercise can speed recovery by enhancing the delivery of glucose and amino acids to your muscles as well as anabolic hormones, supplements and oxygen. Take 3-5 grams of arginine before and after workouts.

Glutamine is the most abundant amino acid in muscles and is central to muscle functions and energy production. Hailed as a popular anti-aging supplement, glutamine preserves and builds lean muscle by promoting the assimilation of nutrients. In addition, it regulates protein synthesis, stimulates growth-hormone (GH) production and enhances the immune system.

For bodybuilders and other athletes, glutamine helps the muscle cells more efficiently load up with glycogen, so that they can perform better and longer when you exercise. Glutamine has also been linked to helping athletes overcome fatigue, infections and the depression that often accompanies overtraining.  Take 2-5 grams of glutamine before and after workouts.

 BCAAs, arginine and glutamine- taken together before and after workouts can reduce fatigue and muscle damage as well as enhance muscle growth and recovery. Take each supplement 30-60 minutes before and immediately after your workouts. Drink plenty of water and remember that no amount of supplementation can replace the benefits of good nutrition and consistent dynamic workouts. Remember, if you have any questions you can reach Trainer Tom Bonanti at  trainertomb@aol.com!


Fresh Fit and Healthy
TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND
OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE
FORT LAUDERDALE, FL 33304, www.pumpnincgym.com.