Iron man Iron_Man_USA__June_2017 - Page 64

TAURINE Taurine is the most abundant free amino acid in the heart, brain, and skeletal muscle. Research has shown that tau- rine aids in cell volume regulation and power production, and even protects the cells from stress responses. In clinical populations, taurine has been proven to improve heart health and blood flow. Taurine supplementation has also been shown to aid in controlling blood sugar (carbohydrate tolerance) as well as insulin sensitivity. For obvious reasons, taurine has become a very popular supplement for diabetics and clinical populations. Taurine also has some serious poten- tial for athletes. A study published in the International Journal of Sport Nutrition and Exercise Metabolism analyzed the effects of taurine supplementation on cycling fuel utilization, finding a 16 percent increase in fat utilization. These researchers tested a supplemental dose of 1.6 grams of taurine daily, which has been proven in other studies to be an effective amount. Try adding it to your pre-workout mix and see how it aids in the pump, blood flow, and possibly even fat loss and strength development. DYNAMIC DUO: BCAA S AND CAFFEINE BCAA Resurgence by Blackstone Labs combines a dose of BCAAs with six other amino acids as well as several vitamins and minerals and a special blend designed to enhance focus. BCAA Resurgence contains a gram of taurine, which has been shown to decrease muscle soreness (when combined with BCAAs) and increase fat-burning during moderate sustained cardio. Lots of products have recently been combining BCAAs and caffeine in their products. This duo is turning out to be extremely effective at improving performance. Essentially you are providing the perfect formula for a great energy boost and optimizing muscle growth with the amino acids. BCAAs have been proven to increase muscle protein synthesis, prevent protein breakdown, and reduce muscle soreness. Caffeine has been proven to increase energy, focus, and overall performance. This includes one-rep max and higher-rep work, such as 10-rep max or circuit-style training. Along with boosting energy and focus, caffeine has been shown to increase fat loss during exercise and over the long term. Taking both BCAAs and caffeine in a pre-workout combination will put you in a prime anabolic state prior to train- ing and increase your readiness for exercise. This is the perfect combo for your best workouts and sufficient recovery and growth from them. AMINOS AT A GLANCE Amino acids are involved in almost every bodily function possible, especially the key functions related to muscle mass and physique enhancement! Here’s a recap on all the essential amino acids discussed above. amino acids (BCAAs) have been shown to initiate muscle protein synthesis, prevent muscle protein · Branched-chain breakdown, and decrease muscle soreness. has been shown to increase blood flow in some cases and exert no effect in others. This is likely due to the body’s · Arginine ability to metabolize supplemental arginine rapidly. Arginine provides several interesting health benefits. Citrulline is a precursor to arginine and increases arginine levels to a greater degree than arginine supplementation itself. · Citrulline has also been shown to increase strength endurance and recovery. is a very exciting amino acid gaining a lot of popularity, while its exact mechanisms are still unknown, · Betaine supplementation has been shown to increase strength, power, and endurance. may be beneficial during periods of intense training to prevent muscle loss, protect your immune system, and · Glutamine increase glycogen resynthesis. has been proven to aid in a variety of health benefits in clinical populations and may increase fat oxidation in · Taurine trained individuals. 62 JUNE 2017 | ironmanmagazine.com