BBS 基礎/一般訓練討論
版主take
首頁,訓練動作教練文章:運動要點,新知,名人講談..本站健身討論版各部位肌肉名稱照片,專欄,健身房資訊等鐵克粉絲團相關網站連結行動版鐵克
顯示全部圖片1 顯示全部圖片2 回本版列表 本版其他副討論版 跳頁 選擇討論版 所有討論版 短訊息(PM) 【訪客 登入】

吃營養品,怎樣剛才叫有效??

樓主: jasonchoi(jasonchoi)( male) 2003/05/26 17:34:07 203.83.101.xxx
來自 港澳地區
磅數 78.4磅
發文 44
註冊 2003/2/4 下
量級 羽量級
★☆
吃營養品,怎樣剛才叫有效??
回應
1作者 jasonchoi (jasonchoi) ( male ) 2003/05/26 21:13:48 218.102.21.xxx
來自 港澳地區
磅數 78.4磅
發文 44
註冊 2003/2/4 下
量級 羽量級
★☆
 吃營養品,怎樣才叫有效??
我吃完BCAA,沒有什麼感覺???
2作者 solomon (solomon) ( male ) 2003/05/26 22:30:17 61.224.32.xxx
來自 新北市
磅數 2947.6磅
(嚇威姨度假中)
發文 1800
註冊 2002/8/31
量級 超重量級
★★★★★
 Although these supplements have been around for a long time and the scientific understanding in the exercise performance benefits of BCAA supplementation is rich many people don't know exactly how they exert their effects or how and when to use them properly.

You probably know that amino acids are the building blocks of protein. When you eat a protein food, it gets digested in the stomach and intestine into individual amino acids and short chains of amino acids that are small enough to be absorbed into the bloodstream. These amino acids have far reaching effects in the body from building and repairing tissues, to producing chemicals that enable our brains to function optimally.

What Is The Difference Between Essential and Non-Essential Amino Acids?

Essential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods. There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine. Your body can make non-essential amino acids by itself from vitamins and other amino acids.

The term "non-essential" can be misleading since all amino acids are essential for proper metabolism and certain non-essential amino acids, such as glutamine, become very essential during illness or trauma. The 13 non-essential amino acids are alanine, arginine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, hydroxyproline, proline, serine, & tyrosine.

The essential branched chain amino acids (BCAA's) are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. Here's how this works: After digestion once protein is broken down into individual amino acids these aminos can either be used to build new proteins or be burned as fuel to produce energy.


Twenty two in all. Amino acids are divided into 2 groups:
Essential Non-essential
Histidine Alanine
Isoleucine Arginine
Leucine Aspartic Acid
Lysine Cysteine
Methionine Cystine
Phenylalanine Glutamic Acid
Tryptophan Glutamine
Threonine Glycine
Valine Hydroxyproline
Proline
Serine
Tyrosine


The Liver And BCAAs

Eventually these aminos will go through the liver before being transported through the rest of the body. The liver has the ability to break down most amino acids for energy when it needs to, such as starvation or during intense exercise. The BCAA's are special because they aren't significantly broken down in the liver and this results in release of the BCAA's from the liver into circulation. Skeletal muscles, however, are able to break down the BCAA's for energy and will do so during increased energy needs such as starvation, trauma, or exercise.

During resting periods when other fuel sources, such as carbohydrates and fats, are available they spare the BCAA's from oxidation, leaving them available for use in protein synthesis which is what you want them to do - serve you by building muscle. The important thing is that although BCAA's account for only about 20% of the total amino acids in a protein meal they account for 50-90% of the total amino acids released into general circulation to be taken up by the muscles. BCAA's are the most abundant amino acids incorporated into muscle protein and make up 1/3 of this muscle.

They are also heavily catabolized (broken down and used for energy) during exercise. These 2 reasons plus the fact that the body can't make it's own BCAA's increases the need for BCAA's for athletes.

Normal Conditions

During normal conditions, 80-100% of the body's energy requirements are supplied by fats and carbohydrates. This means that even under normal sedentary conditions amino acids can provide up to 20% of your energy needs. During exercise, depending on your training, you will ideally burn mostly fat and stored carbohydrate (glycogen) as fuel but eventually your body will also turn to protein, particularly the BCAAs, as glycogen becomes depleted.

The muscle proteins are a rich source of BCAAs and the problem is that muscles can use the BCAAs directly as fuel, so in a pinch the BCAAs will cannibalize themselves and oxidize their own proteins as a fuel source. This happens during exercise as glycogen levels become depleted. Studies have shown that in weight training using sets of 10 repetitions for various exercises, individual muscle glycogen levels can become depleted by more than 10% with each set performed. So if one set can deplete glycogen levels by 10% you can probably imagine how much depletion of glycogen a typical higher set might lead to!

Studies Of BCAA Oxidation

In studies using moderate intensity exercise (an easy bicycle ride of 55% of VO2 max), the BCAA oxidation during the exercise period was 240% above baseline and the total BCAA oxidation during an easy 2 hour ride was 90% of the total requirement for various BCAAs listed in the RDA (recommended daily allowance) handbook. In another study it was found that during a 10 mile run more than 100% of the RDA for protein, and thus BCAA, was oxidized as fuel during the run! For an athlete this is not a good thing as it is virtually impossible to build or maintain muscle in this state.

One way you can ensure an adequate BCAA pool is by consuming enough protein at regular intervals on a daily basis. Remember that protein contains all the aminos, including the BCAAs, so it is imperative you take in enough protein. Intensely training athletes have long known they require more protein than sedentary people. Many people are under the misconception that they need all this extra protein strictly for fueling muscle growth.

Although it does require a bit of extra protein to fuel muscle growth, the truth is that athletes need additional protein because their intense exercise sessions burn more protein and amino acids for fuel during exercise. Because of this, endurance athletes actually have higher protein and amino acid requirements on a pound-for-pound basis than bodybuilders! If you neglect to consume enough protein to make up for that protein used as fuel during your training, your body will strip aminos, particularly branched chain aminos, from your muscles to be used as fuel. This is obviously not something you want to happen. (Not unless you want to look like a typical marathon runner!)


Estimated daily requirements of BCAA for athletes in intensive training:
Bodyweight (lbs) Leucine (grams) Valine (grams) Isoleucine (grams)
88 2.1 2.0 .8
110 3.0 2.5 1
132 3.6 3.0 1.2
154 4.2 3.5 1.4
176 4.8 4.0 1.6
198 5.4 4.5 1.8
220 6.0 5.0 2.0
242 6.6 5.5 2.2
264 7.2 6.0 2.4


Source: The Colgan Institute

Some recent studies have shown that even sedentary men require significantly more BCAA than what the RDA recommends. Even at leucine intakes 40% higher than the RDA figure, these men were found to be in negative leucine balance. In this state, optimal muscle maintenance is not possible and the status of all the other amino acids is also compromised.

All Athletes

All athletes want to avoid the reduced muscle size and strength consequent of reduced muscle protein synthesis and breakdown. Keep in mind an adequate level of free BCAA won't turn you into superman (although higher targeted dosages may come close), but will enable you to avoid some of the negative effects of BCAA depletion including inadequate recovery and training stagnation.

First you should make sure you get an adequate level by consuming enough protein to ensure at least a homeostatic level. Then you can add to this through targeted supplementation.

If you already have an adequate level provided by your diet, you'll really be able to see the benefits. In addition to consuming enough protein, make sure you consume enough quality calories on a daily basis and get plenty of rest and recovery. By consuming adequate calories and carbohydrates you'll help spare the BCAAs.

The greater your glycogen storage the more likely your BCAA pool will be used for muscle growth and the less likely it will be oxidized as energy. Rest and recovery will further help direct your BCAA pool towards muscle growth. Following these steps will go a long way in enhancing your gains-and we haven't even covered the REAL supplemental benefits yet!

Benefits Of BCAA Supplementation

Now it's time for the good stuff! What can targeted BCAA supplementation do for you? Science has shown us that BCAA supplementation can have rather far-reaching positive effects in the body. Among These effects include:

Boosting Immune Function - Remember if you're sick it's hard to train, much less grow. It's even harder to come back after an illness without losing a ton of strength and size. When you train at high intensity or high volume you risk immune suppression and infections. By supplementing with BCAAs you'll help reverse glutamine loss, which is essential for immune function. In addition to this, the BCAAs help prevent a catabolic state in the body, which in turn can help improve recovery and lessen the damaging effects your exercise sessions may have on the body.

Stimulate Protein Synthesis - BCAAs by themselves have been shown to independently stimulate muscle protein synthesis. In other words, they have shown the ability to induce muscle gains, even in the absence of weight training! Studies have shown that BCAA supplementation increases the hormones: testosterone, growth hormone, and insulin.

All of these are highly anabolic hormones. Research also shows that under conditions of extreme stress, such as hiking for 21 days at high altitude, BCAA supplementation (10 grams per day) was shown to increase muscle mass while subjects ingesting a placebo had no such change. The important thing here is these people gained muscle under extreme conditions without any anabolic stimulus such as weight training.

Stimulate Fat Loss - Supplementation of BCAAs has been shown to trigger significant and preferential losses of visceral body fat. Located in the deeper layers of the body under the subcutaneous fat, this visceral fat tends to be resistant to dieting and is hard to lose. In one study, 25 competitive wrestlers were divided into 1 of 3 diet groups: a diet high in BCAAs, a diet low in BCAAs, and a control diet. The wrestlers stayed on the diets for 19 days. The results showed that the high BCAA group lost the most body fat, 17.3% on average. Much of the fat lost was in the abdominal region. This may give credence to BCAAs effectiveness at "spot reducing" the abs. In another study 2 groups of climbers were divided into a BCAA supplemented group and a control group. Both groups lost weight but the BCAA group actually gained muscle mass while losing fat and the other group lost muscle mass.

One theory as to how BCAAs exert their substantial fat burning and muscle building effects is this: When present in high amounts during exercise, the body senses high levels of BCAA in the bloodstream which is typically a sign of excessive muscle breakdown. So the body stops muscle breakdown and uses more fat for fuel. At the same time the extra BCAAs in the blood stimulate insulin so the BCAAs are driven directly to the muscle. So the result is people lose body fat and gain muscle at the same time. If my hunch is correct, in order to benefit the most from the fat loss aspect of BCAAs you should make sure you limit carbohydrate consumption during the 2 hour window before your workout.

Increased Recovery - Perhaps the greatest benefit to hard training athletes is the increase in metabolic recovery that follows supplementation. Most athletes feel a substantial decrease in the amount of post exercise muscle soreness soon after beginning BCAA supplementation. Even without any of the other benefits of BCAA usage this means faster recovery from exercise induced protein damage (remember your muscles grow when you damage them), which in turn means faster size and strength gains. With increased recovery the harder and more frequently you can hit the iron and thus the sooner you can meet your goals.

Anti-Catabolic Effects - BCAAs probably exert most of their anabolic effects through anti-catabolic activity. In short, they suppress the use of muscle proteins for fuel, thereby sparing the breakdown of muscular protein. In part this is because they can sacrifice themselves as fuel. With less muscular protein being broken down by the body during training, the net result is increased protein synthesis and more muscle for you! In a study done on obese people put on a starvation type diet, BCAA supplementation was found to induce anabolism and nitrogen sparing so the subjects burned body fat instead of lean muscle mass, thus sparing muscle protein.

Endurance - The BCAAs can serve as a donor of nitrogen in the formation of l-alanine, which provides the body with glucose after glycogen stores have been depleted. When you think of sparing glycogen you probably think of high carbohydrate diets but BCAAs have proven their worth here as well. In a 4 week study Japanese researchers administered BCAAs or a placebo to rats and then exercised the animals to exhaustion. The BCAA group exhibited spared glycogen storage in the liver and skeletal muscle during exercise. This means that they may enable you to train at higher intensities for longer periods of time. Supplementing with BCAAs may enable you to maintain your training intensity and endurance as energy normally provided by your diet decreases. Anyone who has ever been on a very low carb or low calorie diet for extended periods can definitely appreciate this!

I think it's probably fairly obvious by now how everyone can in some way benefit from BCAA supplementation.

文章裡說明BCAA的功能 清楚提到只能幫助防止蛋白質流失 增加抵抗力 並不會增加肌肉 也不會有立竿見影的效果 參考一下囉
3作者 sumosumo (Eye of The Tiger) ( male ) 2003/05/27 08:46:14 140.135.196.xxx
來自 高雄市
磅數 621.5磅
發文 468
註冊 2003/1/31
量級 中重量級
★★★☆
 老實說，bcaa確實對肌肉的生長及力量沒有什麼幫助
因為經濟因素，前一陣子停用了bcaa，只有服用肌酸
但是我個人覺得並沒有容易疲勞的現象
反倒是沒有使用creatine的時候力量確實減少，肌肉的感覺也沒那麼full
自然的飲食攝取比那些營養品有用多了
什麼cell tech, nitro tech
你熱量攝取不夠吃再多也沒有用
畢竟那些營養品廠商也不會跟你說他們的產品沒那麼有效
一定會誇大其神奇功效，不然他們賺什麼
僅供參考
4作者 solomon (solomon) ( male ) 2003/05/27 10:43:39 61.216.31.xxx
來自 新北市
磅數 2947.6磅
(嚇威姨度假中)
發文 1800
註冊 2002/8/31
量級 超重量級
★★★★★
 其實也不是誇大拉 只是我們以前不知道 本來應有的常識好像變成新知 國內資訊缺乏 大家也無可奈何 其實很多營養品裡面的成分 我們日常生活中都會接觸到 只不過大家都不知道吃進了哪些 弄清楚就好囉 再來就是這些營養或是有些個別的營養 在我們重訓中可能會特別需要多一點的量 所以廠商依照運動特性來開發產品 效果神奇!! 我到不這麼認為 補充足夠的營養是應該的吧 不管是從食材或是營養品 只是大家平常都沒注意罷了 跟大家分享~~
前往討論版 ｜ 跳頁 : 1
健身房首頁 ∣ 文章 ∣ 佈告欄BBS ∣ 訓練與比賽動作 ∣ 資訊 ∣ 會員相關功能 ∣鐵克起源與聲明 ∣ 聯繫我們 | Xmall購物
　版權所有 All Rights Reserved | 鐵克健身中心