In Reply To:
Hi, one thing I'm not quite clear on. I have been using perpetuem as opposed to a carb gel type product because it is a pro/carb formula. Do the amino acids in EFS liquid shot eliminate the need for protein - or is it better regarded as a replacement for the purely carb products?
---
This specific topic is something we have discussed at length with many nutrition companies,
1st Endurance in particular.
Basically, bcaa's and glutamine are inherent in protein at about 1g of amino acids for 4.5g of whey protein. The research on free form amino acids shows the same benefit as what is found in the complete protein and ironically, the free form amino acid research came first (basically the protein research simply took what was already known about bcaa's and glutamine and replicated those studies using complete protein, so this is nothing new). It is however much cheaper to formulate products with complete proteins, which is why complete proteins are used more often. The problem is that during exercise proteins are harder to digest and they can start to go rancid in the heat (anyone who has used Sustained Energy or Perpetuem on a warm race may have noticed this). When using free form amino acids, you don't have this issue.
In
EFS, the 2,000 mg of bcaa's equates to about 9g of Whey protein.
*Below is an excerpt from the 1st Endurance newsletter which goes into much greater detail on this subject.... --------------------------
Endurance: Free Form Amino Acids
Free Form Amino Acids vs Protein New research done in 2003 and 2004 indicates that supplementing with protein during exercise improves time to exhaustion (Ivy, Saunders) and reduces post exercise muscle damage (Saunders).
Ivy, J.L. et al. (2003). Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity. International Journal of Sport Nutrition and Exercise Metabolism, 13, 388-401.
Saunders, MJ et al. (2004). Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Med. Sci. Sports Exerc., Vol. 36, No. 7, 2004.
In these two Protein studies, the Scientists were unable to explain why time to exhaustion increased but postulated that the reason was due to a greater sparing of muscle glycogen, which would provide a greater reserve during exercise, however, the insulin responses to the carbohydrate and carbohydrate/protein supplements were not different. In addition, carbohydrate oxidation was similar in both groups, which would suggest that the utilization of muscle glycogen was also similar. Scientist are left to hypothesize that another mechanism may be involved in producing enhanced performance.
Central fatigue hypothesis. During exercise, branched chain amino acids (BCAAs) decrease and tryptophan, a precursor to serotonin, competes with BCAAs. What this means is that tryptophan overpowers BCAAs and crosses the blood brain barrier rather than BCAAs, increases serotonin in the brain and lowers brain activity and possibly causes central body fatigue. Some studies show that the addition of BCAAs during exercise will improve endurance exercise performance while others do not and a definitive consensus has not been reached regarding this topic.
Maintain Krebs Cycle intermediates. This is a relatively new hypothesis in this area. The authors speculated that the addition of protein during exercise could provide precursors for the reactions required to maintain the Krebs Cycle (this is one of the metabolic cycles that is responsible making energy to supply the muscles during exercise). As exercise duration increases, the precursors, specifically 2-oxoglutarate and oxaloacetate, for the Krebs Cycle reactions decrease to critically low levels and therefore decrease energy production. Although carbohydrate supplementation is thought to assist this process somewhat, it may not be as efficient as once thought when the proper amino acids are provided.
While the claims for improved performance can be clearly supported, the generalization that Protein is the reason for the benefit may be misleading. Protein naturally contains Branched Chain Amino Acids and Glutamine. Clinical evidence supporting the use of Branched Chain Amino acids and Glutamine during exercise dates back to 1991. These clinical studies clearly indicate supplementing with as little as 1g Free Form Amino Acids improved performance, reduced post-exercise muscle damage, improved muscle glycogen re-synthesis, reduced central fatigue and improved rate of perceived exertion. These are the same claims made by the ‘NEW’ Protein study and clearly support a mechanism for improved performance.
Glutamine Glutamine is the most abundant amino acid in the body, accounting for greater than 60% of the total intramuscular free amino acid pool. Virtually every cell in the body uses this non-essential amino acid. Glutamine is synthesized in both skeletal muscle and in adipose tissue in addition to the lungs, liver and brain. Because the body has the ability to produce glutamine it has long been considered a non-essential amino acid, which simply means the body has a mechanism to produce this powerful amino acid. However, there is evidence that, during times of stress, the body cannot produce enough glutamine to keep up with demand which in turn can reduce performance, immune function and mood. As a result, glutamine has recently been classified as a conditional non-essential amino acid. Glutamine offers a significant benefit to exercising individuals and those looking to increase lean muscle mass and decrease body fat. Supplemental glutamine can help promote cell volumization, the phenomenon of drawing of water INSIDE muscle cells which can help increase muscle "fullness", increase protein synthesis (the making of proteins), and decrease proteolysis (the breakdown of protein).
Glutamine and overtraining Intense physical exercise drains Glutamine stores faster than the body can replenish them. When this occurs, the body breaks down muscles and becomes catabolic. Clinical evidence supports supplementation with glutamine for recovery, glycogen storage & transport, synthesis of other amino acids and to reduce the catabolic effects of overtraining. Its been proven that glutamine levels in the serum are dramatically reduced following exhaustive exercise. With reduced glutamine levels performance and recovery are also compromised.
Conditions of severe stress such as exposure to extreme altitude, massive trauma, and burns have been shown to decrease glutamine concentrations similar to the reductions noted in endurance athletes after training and competition. Supplementation with glutamine has been shown to improve recovery rates in these patients, and has also been linked to improve gut function. The evidence for maintenance of healthy immune function is one more great benefit to glutamine supplementation. A strict and strenuous training program, which does not allow for enough time to recover, may cause an athlete to experience overtraining syndrome (OTS). Researchers have effectively correlated OTS to amino acid imbalances. Decreased performance, decreased mood, and increased incidence of infections characterize these amino acid imbalances caused by OTS. Significantly decreased plasma glutamine concentrations have been observed after prolonged exercise in healthy athletes as well. Athletes who exercise extensively and are suffering from OTS may become immuno-suppressed leading to infection and increased upper respiratory tract infections (URTI). Supplementing with glutamine in order to maintain normal levels of intramuscular glutamine is critical in maintaining a strong immune system AND preventing the breakdown of skeletal muscle and catabolism (the breakdown of muscle).
Supplementation vs. Foods Most naturally occurring food proteins contain only 4 to 8% of their amino acid as glutamine. Though glutamine is available in small quantities from a variety of foods, it is easily destroyed by cooking. Raw vegetables can be a good source of glutamine though evidence suggests that dietary glutamine is not easily absorbed through the intestine. On the contrary a stable form of glutamine from dietary supplements has a better absorption rate.
Branched Chain Amino Acids Low levels of branched chain amino acids (BCAAs) may contribute to fatigue so BCAAs should be replaced within two hours or less following exercise. These include the essential amino acids leucine, isoleucine, and valine. They are very popular among athletes and there is some research validating their use. Numerous research studies have shown these three key amino acids are extremely important to consume, especially during dieting and exercising (and according to one study, BCAAs are even more important when exercising in the heat). During exercise, the body uses a mix of glucose, fats, and even protein as a fuel source. When diet and carbohydrate intake is lower than normal, the percentage of protein the body uses for fuel (specifically Leucine, Isoleucine, and Valine) dramatically increases. The body will pull those needed amino acids from the continuously circulating pool of amino acids in the bloodstream. And if not replenished from an outside source, i.e. specific amino acid ingestion in the form of BCAAs, the body will breakdown other areas of the body in order to supply this pool. Studies have shown that subjects who consume an effective dose of BCAAs while endurance training have greater levels of lean muscle mass retention than control subjects who ingest a placebo (and typically lose muscle during the same dieting period). Additionally, BCAAs form antibodies that combat invading bacteria and viruses. The body cannot manufacture its own BCAAs, so they must be supplied through diet and supplementation. BCAAs have also been studied for their ability to improve exercise capacity in heat. In a 1998 study, subjects supplementing with BCAAs significantly improved moderate exercise performance in the heat.
BCAAs and Central Fatigue
Branched Chain Amino Acids are also associated with a syndrome termed central fatigue. Following exhaustive exercise, BCAAs are depleted from the working muscle and from the circulating pool of amino acids. This depleted state causes an imbalance of the BCAA to Tryptophan (another amino acid) ratio. . When BCAAs are low, Tryptophan (a precursor to serotonin) is more readily available and can cause increases in serotonin. Low levels of BCAAs cause an increase in serotonin, which causes a feeling of sleepiness and lethargy It is this imbalance that can cause an athlete to become lethargic and almost sleepy. Supplementing with higher levels of BCAAs will help stop the Tryptophan/serotonin mechanism. All whey protein supplements contain Tryptophan, however only some will actually disclose an amount on the label. An effective supplement should contain at least three grams of BCAAs and minimal levels of tryptophan.
A 2006 Study conducted in Tokyo discussed the beneficial effects of a dietary amino acid supplement on muscle function, fatigue and recovery in exercising athletes. The mixture of amino acids included the branched-chain amino acids, arginine and glutamine and was studied chronically at several daily dose levels for 10, 30 and 90 days. At dose of 2.2, 4.4 and 6.6 g/day for one month showed indices of blood oxygen carrying capacity were increased and those of muscle damage were decreased at the end of the trial. The study suggests that amino acid supplementation contributed to an improvement in training efficiency through positive effects on muscle integrity and hematopoiesis.
Amino Acid References Antonio, J., and C. Street. 1999. Glutamine: A potentially useful supplement for athletes. Canadian Journal of Applied Physiology 24:1-14
Blomstrand E, Celsing F, Newsholme EA. Changes in plasma concentrations of aromatic and branched-chain amino acids during sustained exercise in man and their possible role in fatigue. Acta Physiol Scand. 1988 May;133(1):115-21.
Blomstrand E, Hassmen P, Ek S, Ekblom B, Newsholme EA. Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise. Acta Physiol Scand. 1997 Jan;159(1):41-9.
Blomstrand E, Hassmen P, Ekblom B, Newsholme EA. Administration of branched-chain amino acids during sustained exercise--effects on performance and on plasma concentration of some amino acids. Eur J Appl Physiol Occup Physiol. 1991;63(2):83-8.
Castell LM, Yamamoto T, Phoenix J, Newsholme EA. The role of tryptophan in fatigue in different conditions of stress. Adv Exp Med Biol. 1999;467:697-704.
Castell L. Glutamine supplementation in vitro and in vivo, in exercise and in immunodepression. Sports Med. 2003;33(5):323-45
Castell, L.M., et al. The role of glutamine in the immune system and in intestinal function in catabolic states. Amino Acids 7 (1994): 231-243
Castell, L.M., J.R. Poortmans, and E.A. Newsholme. Does glutamine have a role in reducing infection in athletes? European Journal of Applied Physiology 73 (1996): 488-490.
Davis JM, Alderson NL, Welsh RS. Serotonin and central nervous system fatigue: nutritional considerations. Am J Clin Nutr. 2000 Aug;72(2 Suppl):573S-8S.
Davis JM, Bailey SP, Woods JA, Galiano FJ, Hamilton MT, Bartoli WP. Effects of carbohydrate feedings on plasma free tryptophan and branched-chain amino acids during prolonged cycling. Eur J Appl Physiol Occup Physiol. 1992;65(6):513-9.
Davis JM, Welsh RS, De Volve KL, Alderson NA. Effects of branched-chain amino acids and carbohydrate on fatigue during intermittent, high-intensity running. Int J Sports Med. 1999 Jul;20(5):309-14.
Davis JM. Carbohydrates, branched-chain amino acids, and endurance: the central fatigue hypothesis. Int J Sport Nutr. 1995 Jun;5 Suppl:S29-38.
Davis JM. Central and peripheral factors in fatigue. J Sports Sci. 1995 Summer;13 Spec No:S49-53.
Gastmann UA, Lehmann MJ. Overtraining and the BCAA hypothesis. Med Sci Sports Exerc. 1998 Jul;30(7):1173-8.
Hassmen P, Blomstrand E, Ekblom B, Newsholme EA. Branched-chain amino acid supplementation during 30-km competitive run: mood and cognitive performance. Nutrition. 1994 Sep-Oct;10(5):405-10.
Lehmann M, Huonker M, Dimeo F, Heinz N, Gastmann U, Treis N, Steinacker JM, Keul J, Kajewski R, Haussinger D. Serum amino acid concentrations in nine athletes before and after the 1993 Colmar ultra triathlon. Int J Sports Med. 1995 Apr;16(3):155-9.
Lehmann M, Mann H, Gastmann U, Keul J, Vetter D, Steinacker JM, Haussinger D. Unaccustomed high-mileage vs intensity training-related changes in performance and serum amino acid levels. Int J Sports Med. 1996 Apr;17(3):187-92.
Masaru Ohtani, et al. Amino Acid mixture improves Training Efficiency in Athletes. Journal of Nutrition 136: 538S-543S, 2006.
Manner T, Wiese S, Katz DP, Skeie B, Askanazi J. Branched-chain amino acids and respiration. Nutrition. 1992 Sep-Oct;8(5):311-5.
Meeusen R, De Meirleir K. Exercise and brain neurotransmission. Sports Med. 1995 Sep;20(3):160-88.
Mittleman KD, Ricci MR, Bailey SP. Branched-chain amino acids prolong exercise during heat stress in men and women. Med Sci Sports Exerc. 1998 Jan;30(1):83-91.
Newsholme EA, Blomstrand E. Tryptophan, 5-hydroxytryptamine and a possible explanation for central fatigue. Adv Exp Med Biol. 1995;384:315-20.
Raguso, C.A., Pereira, P., Young, V.R., 1999. "A tracer investigation of obligatory oxidative amino acid losses in healthy young adults." American Journal of Clinical Nutrition, October, 70(4):474-483.
Schena, F., Guerrini, F., Tregnaghi, P., and Kayser, B., 1992. "Branched-chain amino acid supplementation during trekking at high altitude." European Journal of Applied Physiology, 65:394-398.
Struder HK, Hollmann W, Platen P, Donike M, Gotzmann A, Weber K. Influence of paroxetine, branched-chain amino acids and tyrosine on neuroendocrine system responses and fatigue in humans. Horm Metab Res. 1998 Apr;30(4):188-94.
Schena, F., Guerrini, F., Tregnaghi, P., and Kayser, B., 1992. "Branched-chain amino acid supplementation during trekking at high altitude." European Journal of Applied Physiology, 65:394-398.
Tanaka H, West KA, Duncan GE, Bassett DR Jr. Changes in plasma tryptophan/branched chain amino acid ratio in responses to training volume variation. Int J Sports Med. 1997 May;18(4):270-5.
Verger P, Aymard P, Cynobert L, Anton G, Luigi R. Effects of administration of branched-chain amino acids vs. glucose during acute exercise in the rat. Physiol Behav. 1994 Mar;55(3):523-6.
Wagenmakers AJ. Muscle amino acid metabolism at rest and during exercise: role in human physiology and metabolism. Exerc Sport Sci Rev. 1998;26:287-314.
Yamamoto T, Castell LM, Botella J, Powell H, Hall GM, Young A, Newsholme EA. Changes in the albumin binding of tryptophan during postoperative recovery: a possible link with central fatigue? Brain Res Bull. 1997;43(1):43-6.
Yamamoto T, Newsholme EA. Diminished central fatigue by inhibition of the L-system transporter for the uptake of tryptophan. Brain Res Bull. 2000 May 1;52(1):35-8.
Raguso, C.A., Pereira, P., Young, V.R., 1999. "A tracer investigation of obligatory oxidative amino acid losses in healthy young adults." American Journal of Clinical Nutrition, October, 70(4):474-483.
Kreider, R., Miriel, V., and Bertun, E., 1993. "Amino acid supplementation and exercise performance." Sports Medicine, 16:190-209.
Raguso, C.A., Pereira, P., Young, V.R., 1999. "A tracer investigation of obligatory oxidative amino acid losses in healthy young adults." American Journal of Clinical Nutrition, October, 70(4):474-483.
---
Brian Shea
http://www.PersonalBestNutrition.com Open-Water/Masters Swimming at the Jersey Shore:
Monmouth County NJ Ocean Swim/Masters Workouts