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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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04.03.2011 |
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Small amount of BCAAs and L-arginine prevents cardio-induced muscle breakdown
A cardio session – especially when done after strength training – has lots of positive health effects, but cardio exercise breaks down muscle tissue. For strength athletes cardio is a double-edged sword. Researchers at Otsuka Pharmaceutical in Japan think you can make one side of the sword less sharp by taking 2 g BCAAs and 0.5 g arginine.
Study
The Japanese did an experiment with 4 men and 4 women, all of whom were healthy, in their mid-twenties and untrained. The subjects were given breakfast, after which they had to cycle three times for 20 minutes at 50 percent of their maximal intensity. They rested for 5 minutes between each session.
Ten minutes after starting this anything but intensive workout, the subjects took their amino acids, dissolved in a sports drink. The method of administration gives an indication of the researchers' intentions. Then the researchers repeated the experiment, but gave the subjects a placebo.
The researchers measured the amount of amino acids that the subjects absorbed and excreted during the workout via a catheter inserted into the leg. The more amino acids released from a leg, the greater the muscle breakdown, the researchers reasoned.
Results
The effect was greatest at the end of the workout – during the third session. The figures are for phenylalanine. If you look at this amino acid, the mix of BCAAs and L-arginine blocks muscle breakdown almost completely during the third workout.
Conclusion
The research results suggest a strategy that could well give strength athletes more benefit from doing cardio after their weight training: take a dose of BCAAs and L-arginine before getting on the treadmill.
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