|
||
|
||
|
Stack Your Amino Acids Build A Better Rack By Tom Bonanti
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!  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. |
||
|
|
||
Amino
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!