Is it possible to improve the muscle training effect by taking supplements just before muscle training?



When it comes to 'muscle training,' it seems that only training is important, but in reality,

nutrition has a great influence on the success or failure of muscle training, as it is said that 'muscle training begins with meals.' Supplements such as 'Drink before training to improve muscle training efficiency' are appearing. Professor Graham Close of Liverpool John Moore University, who is also active as a sports nutrition consultant, explains the effectiveness of such supplements.

Pre-workout supplements: why five of the six most common ingredients probably aren't helping you
https://theconversation.com/pre-workout-supplements-why-five-of-the-six-most-common-ingredients-probably-arent-helping-you-173391

Protein is a common supplement for muscle training, but in recent years, ' pre-workout supplements ' that improve training effects are also popular. Pre-workout supplements are mainly supplements that are said to help build muscle, improve performance, prevent sickness, and increase metabolism when taken 30 to 45 minutes before workout.

Such supplements contain various nutrients that have beneficial effects on muscle training. However, according to Professor Crows and others, it is not always effective when taken before muscle training. The following is a commentary by Professor Close and others for each nutrient.

◆ Caffeine
Caffeine is added to most pre-workout supplements as an ingredient that reduces fatigue and promotes wakefulness. According to Professor Crow et al., There is solid evidence that taking caffeine 30-60 minutes before exercise actually improves endurance performance by 20% when exercising continuously for 1-2 hours. And that.



On the other hand, caffeine

can cause health hazards such as dizziness, anxiety, tremors, and insomnia when overdose. According to Professor Clos et al., The intake of caffeine, which is an overdose, is about 5 to 13 mg per kg of body weight, and the intake suitable for muscle training is less than 3 mg per kg of body weight. Since coffee has a large difference in caffeine content depending on the origin of beans, supplements with a specified caffeine content are said to be excellent in controlling caffeine intake.

◆ β-alanine
β-Alanine is a non-essential amino acid that can be synthesized in the human body and is required to produce a substance called carnosine that is accumulated in muscles. Carnosine is said to help maintain muscle pH levels and increase sustainability during high-intensity workouts.

However, although there are studies showing that beta-alanine improves muscle training performance, according to Professor Clos et al., For β-alanine to be effective, a minimum of 3.6 g daily for up to 6 weeks is continued. It is necessary to take it. And, the amount of β-alanine added to pre-workout supplements is usually in the range of 0.35 to 3.2g, so it is the opinion of Professor Close and others that the amount is insufficient.

In addition, β-alanine seems to have a side effect that 'the body is tingling' when ingested, and although the side effect brings a feeling that it is 'effective', it is said that the amount contained in the preworkout supplement is effective. There is no evidence.



◆ BCAA
BCAA is a branched-chain amino acid that corresponds to three types of essential amino acids that cannot be synthesized in the human body, valine, leucine, and isoleucine, which are energy sources for muscles. It is said to be effective in reducing muscle pain.

What is the essential amino acid BCAA? | Otsuka Pharmaceutical
https://www.otsuka.co.jp/health-and-illness/bcaa/about/



However, according to Professor Close and others, BCAAs in pre-workout supplements are 'insufficient' like β-alanine. BCAAs in pre-workout supplements are usually around 400-1500 mg, and there are few studies demonstrating that this amount promotes muscle growth or reduces fatigue. Pre-existing studies suggest that BCAAs require a dose of 5000 mg to be effective and are best taken 'after a workout.'

◆ Creatine
Creatine is one of the same non-essential amino acids as β-alanine, and is a material for creatine phosphate used for the resynthesis of adenosine triphosphate (ATP), which is consumed as energy when muscles contract. It is said that various effects such as improvement of exercise performance, increase of muscle mass, and improvement of brain function can be expected, and many supplements that claim to improve the effect of muscle training are on sale.

What are the effects of creatine and how to drink it correctly? | POWER PRODUCTION MAGAZINE
https://cp.glico.jp/powerpro/training/entry22/



Many studies have reported that creatine is effective in improving various performances such as the number of shuttle runs, muscle strength, and recovery speed after exercise. Therefore, it can be said that creatine itself is recommended for muscle training, but according to Professor Close et al., The daily intake required for creatine to be effective is about 3 to 5 g, but it contains pre-workout supplements. Since the amount is about 1.5 to 5.0 g, 'In the case of pre-workout supplements, the amount may not be enough'. In addition, there is a research result that if you take 20g of creatine and then take 3-5g daily, your athletic ability will improve.

◆ Green tea
Green tea, which is familiar to Japanese people, contains catechin , which is said to have a fat burning effect, and the above-mentioned caffeine, and the pre-workout supplement contains 'green tea extract / tea extract'. Also exists. The amount of green tea extract contained in the pre-workout supplement is usually about 100 to 250 mg, but when the subjects who took 300 to 600 mg of green tea extract for 12 weeks were compared with the control group, no significant difference was confirmed. Also exists, 'there is limited evidence that even the amount contained in pre-workout supplements is effective.'



◆ Vitamin B group
Vitamin B group is considered to be an indispensable nutrient for energy conversion of carbohydrates, metabolism of alcohol, and digestion process of proteins. B vitamins are essential for energy production, but they are also found in most common foods such as fish, chicken, liver and dairy products.

Introducing the function of B vitamins and foods that are high in
https://www.morinaga.co.jp/protein/columns/detail/?id=96&category=beauty



According to Professor Crow and others, exercise may cause a deficiency of vitamins B2 and B6, but 'as long as it is not deficient, taking it as a supplement has no particular effect.'

◆ Conclusion
Based on the above, Professor Crow et al. Say that caffeine is the only one that can be said to improve athletic performance when taken in small doses before workout.

In addition, some supplements contain ingredients that have not been thoroughly verified, so you should be careful about those ingredients.

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in Science, Posted by darkhorse_log