Kurt's Supplement List

Whey Protein

Best option for post-workout nutrition. Whey has the highest biological value of all protein sources. It is the most convenient and efficient for quick ingestion immediately after your workout, enabling rapid uptake of amino acids when you need them the most. While it is great for recovery, it should be noted that Whey by itself should not be used as a meal, because since it digests so quickly, it will leave you feeling empty after a short period of time. When contest dieting, meals other than post-workout should be designed to digest slower so that you do not become catabolic. For ideal post-workout recovery, Whey protein should be consumed in conjunction with carbohydrates.

Scivation Xtend Branched Chain Amino Acids

Branched chain amino acids have gained quite a bit of attention in recent times as an important supplement for energy, recovery and muscle-building, which are beneficial for both strength and endurance athletes. The three BCAAs are leucine, isoleucine and valine and are part of a category of essential amino acids, which are those that body cannot synthesize on its own and thus they must be obtained via food and supplements. BCAAs make up about 35% of the amino acids in muscle tissue. They are also the only amino acids that are metabolized in the muscle rather than the liver, which is part of why they are often sometimes referred to as the “energy aminos”. BCAAs can readily be converted to glucose through gluconeogenesis, providing energy during exercise and stabilizing blood-glucose levels. During intense exercise the amount of BCAAs required increases dramatically because the body creates a higher demand due to the imposed stress. Some of the most noteworthy benefits of supplementing with BCAAs are their ability to enhance recovery, prevent catabolism, avoid onset of exercise fatigue, support protein synthesis via nutrient signaling, and enhance the insulin response and anabolic effect of training when ingested with other key nutrients following exercise.

BCAAs can actually reduce or prevent the onset of fatigue during exercise, because of their unique ability to block the absorption of trytophan in the brain. Tryptophan acts as a precursor to serotonin production, which is what causes feelings of sleepiness and fatigue.

During exercise levels of tryptophan in the blood increase. The presence of additional BCAAs, however, creates competition for absorption into the brain, actually blocking the tryptophan from allowing fatigue to set in.

Most recent studies point out the importance of supplementing BCAAs before and during exercise in addition to after exercise. This elevates plasma levels of all three BCAAs, which counters the increase rate of BCAA oxidation that occurs during intense training and competition. Also, by consuming BCAAs during exercise, one can offset the increase in blood cortisol levels that is naturally associated with strenuous exercise. This can help an athlete avoid unwanted catabolism. While orally ingested BCAAs reach the blood unaltered, levels of BCAT (branch chain amino-transferase) and BCKDH (branch-chain alpha keto acid dehydrogenase) react proportionally to influxes of BCAAs. BCAT and BCDKDH act as buffers and are involved in the degradation of BCAAs.

Of the three branch chain amino acids, Leucine has received the most attention because of it role in signaling protein synthesis. It has been found that leucine is the key signal to activation of mTOR (mammalian target of rapamycin) pathways, which initiates the synthesis of protein. To fully potentiate this affect, however, timing must be considered. During and after exercise the body’s ability to metabolize protein and amino acids becomes enhanced.

The most anabolic combination of nutrients to ingest immediately following a workout is whey protein, simple high glycemic carbohydrates (dextrose) and BCAAs (heaviest concentration of leucine). The simple carbohydrates will elevate blood-glucose levels, inducing an insulin response. Insulin, which is the most anabolic hormone, is important for recovery, because it shuttles nutrients (amino acids and glucose) into the muscle cells. Leucine has been shown to actually improve the insulin response, even in the presence of both simple carbohydrates and protein. The protein-signalling effects of leucine, combined with the anabolic nature of insulin make opportunity of the “exercise-induced changes in protein turnover” following intense resistance training. Resistance training itself does not make one bigger, stronger or faster. Exercise is actually catabolic. This is only a stimulus that allows for a chain of metabolic events to occur that result in the growth of muscle. This cannot happen, however, without the provision of proper nutrients for recovery. High plasma levels of leucine combined with the presence of insulin have a synergistic effect on protein synthesis. This effect cannot be equaled by carbohydrates or protein alone.

It is also important to recognize the critical timing necessary for the ingestion of these combined nutrients. Upon the conclusion of working out, there is window of opportunity during which insulin sensitivity is dramatically increased and provision of nutrients mentioned can create an anabolic state. Once the workout is concluded, however, the window begins to close as insulin sensitivity begins to decline and the muscle cells will become more insulin resistant.

Exact dosages of BCAAs for optimal performance and recovery have not been established and recommendations may vary, depending on the source. An example of a popular product containing BCAAs is Xtend made by Scivation. I came across this product around two years ago. Based on my regular bodyfat tests, I noticed considerable gains in my lean mass within four weeks of using this product. I attributed this to prevention of catabolism during workouts and increased protein synthesis signaling after workouts. One serving (2 scoops = 11.29 grams) of Xtend contains 3.5 grams of leucine, 2.5 grams of glutamine, 1.75 grams of isoleucine, 1.75 grams of valine, 1 gram of citrulline malate and 10mg of vitamin B6 (metabolic cofactor involved in protein and amino acid metabolism) from pyroxidine HCL. Depending on one’s size and workout duration, a suggestion would be to consume 1-2 scoops prior to working out, 2-3 scoops during the workout and 2-4 scoops immediately following the workout. I also use another product made by this same company, called Primal EAA, which is a composition of all the essential amino acids with a heavy concentration of leucine (almost 5 grams per serving). This can be used in the post-workout shake in substitution for the additional Xtend.

As a trainer and supplement sales manager at my gym, one question I commonly come across, when introducing people to the idea of supplementing with BCAAs is the difference between BCAAs and amino acids that occur in protein and free form BCAAs that are in supplements such as Xtend. Some may think that since the whey protein they are using has Leucine, Isoleucine and Valine in it, then there’s no need to supplement with additional amino acids. I think it’s important to point out the difference between an amino acid that is in a bonded form as part of a protein molecule and one that is in a free form. In order to elevate plasma levels of BCAAs most efficiently (especially during and after a workout) it is necessary to use free form BCAAs, which as I mentioned before will reach the blood unaltered and are metabolized in the muscle, not the liver. While many proteins may have BCAAs in them, in order to derive these from the food or supplements, the bonds must be broken down through the digestive process. This takes time. Furthermore, it would not be advantageous to consume intact protein during a workout which needs to pass through the digestive system, because digestive of food requires energy which will take away from one’s workout and possibly result in nausea. Protein is slow to digest so one would not want to have undigested protein in his/her stomach during a workout.

With the ability to have a muscle-sparing effect during a workout, prevent on the onset of fatigue, aid in maintaining positive nitrogen balance, and trigger protein synthesis, branched chain amino acids are with a doubt one of the most important and effective supplements an athlete can add to his/her arsenal.

You can learn more about Xtend on Scivation's website.

3 Beneficial Supplements

Three supplements that I would argue are almost beneficial to anyone are Acetyl-L-Carnitine (aka ALCAR), Alpha-Lipoic Acid and Coenzyme Q10. I categorize these supplements as metabolic optimizers.

Acetyl-L-Carnitine

Acetyl-L-Carnitine acts as an antioxidant and helps glucose and fatty acid metabolism with increased mitochondrial activity (enabling you to derive more energy from food and making you more likely to burn fat…less likely to store it). It also may actually help cognitive function.

http://www.umm.edu/altmed/articles/carnitine-l-000291.htm

Acetyl-L-Carntine is available in two forms from Primaforce, either capsulated (Alcalean) or powder (ALCAR)…both are the same product and both are available for sale at the Weight Club.

http://www.primaforce.com/products/alcalean.htm

Coenzyme Q10

CoQ10 is a powerful antioxidant that help the body convert food into energy. As an anti-oxidant, CoQ10 helps combat free radicals, protecting the body from cell damage. CoQ10 is also believed to improve cardiovascular health, help lower blood pressure, stabilize blood sugar, and help lower cholesterol.

http://www.umm.edu/altmed/articles/coenzyme-q10-000295.htm

Primaforce carries Idebenone, which is a fat-soluble form of CoQ10…this product is also sold at the Weight Club.

http://www.primaforce.com/products/idebenone.htm

Alpha Lipoic Acid

Alpha Lipoic Acid is another anti-oxidant that helps specifically with glucose metabolism by upregulating the GLUT4 receptor in the cell. This receptor is responsible for glycogen uptake. By upregulating GLUT4 you can improve insulin sensitity, making your body more likely to utilize carbohydrates, so that glycogen gets shuttled into the muscles and burned for energy rather than stored in fat cells.

http://www.umm.edu/altmed/articles/alpha-lipoic-000285.htm

Insopro R is a product made by Primaforce that has 100mg R-ALA per capsule…Insopro R can be found for sale at the Weight Club.