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