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Showing posts with label amino acids. Show all posts
Showing posts with label amino acids. Show all posts

The Role Taurine In Our Health

taurine
Amino acids such as glutamine, arginine and perhaps tyrosine seem to get most of the attention in sports nutrition circles. One amino acid that may be being overlooked is taurine.

Taurine is a ubiquitous non-essential amino acid found throughout the human body, similar to glutamine. It’s considered non-essential because the body can make taurine from the amino acids methionine and cysteine with the help of vitamin B6.

Taurine may be non-essential and ubiquitous in the human body, but that does mean taurine does not have some potentially interesting effects that athletes may benefit from. Although taurine is listed as being non-essential, it should probably be listed as conditionally essential, which means under certain circumstances, it becomes essential to the human body.

Much of taurine’s exact role in human biology is still being elucidated, but what has been looked at is compelling. Taurine is intimately connected with cell volume, blood pressure, insulin metabolism, the ability of muscles to contract correctly and hundreds of other functions known and yet unknown.

For example, there is a steady decline in taurine levels as we age, which may lead to a host of problems. One study that rats fed taurine at 1.5% of calories found taurine supplementation blunted age-related declines in serum IGF-1, an important anabolic hormone essential to muscle growth and protein synthesis.

Another study found that supplemental taurine in aging rats corrected the agerelated decline in the ability of the rats muscle to contract. The study suggested that an age related decline of taurine content could play a role in the alteration of electrical and contractile properties of muscles observed during aging and that supplemental taurine corrected the decline.

Another exciting area of research for taurine is its possible role in managing diabetes and improving insulin sensitivity. Several studies in both rats and humans suggest taurine can play a role in improving several indices of diabetes, such as insulin metabolism, high cholesterol levels and high blood pressure, as well as others and diabetics appear to be chronically low in taurine.

For example, one study found Taurine attenuated hypertension and improved insulin sensitivity in rats made insulin resistant by a high fructose diet. Treatment with 2% taurine put in the rats drinking water prevented the blood pressure elevation and attenuated the hyperinsulinemia (high insulin levels) in fructose fed rats and prevented the large spike in glucose levels in response to an oral glucose load. The study concluded, “thus, taurine supplementation could be beneficial in circumventing metabolic alterations in insulin resistance.” Several studies have found this effect in rats fed taurine and made diabetic.

One human study looked at the ability of taurine to prevent blood platelet aggregation or “sticky” blood cells in diabetics. This is important because “sticky” blood platelets are related to the development of heart attacks and is a particular issue to diabetics. The study found that supplemental taurine made the diabetic’s blood aggregation or “stickiness” equal to that of healthy controls.

So what use does taurine have to athletes and healthy people? Well again, as is so often the case, human studies in healthy athletes are lacking, so it’s difficult or near impossible to make solid recommendations at this time. Taurine might be a great supplement to healthy athletes or it may only work in those populations who chronically lack taurine in their tissues, such as the aging, diabetics and others.

One thing is for sure, as with pretty much all amino acids, multi gram doses will probably be needed for any effect and any product that sprinkles in a few milligrams will be of little use to the buyer. It would be great if we had solid data showing some positive effects in athletes.

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How To Choose The Right Weight Gainer

weight gainer

Weight gain supplements are so common they have found their way into the mainstream through television, movies, and advertisements. A trip to the grocery store may reveal them lurking on the shelves. As with any supplement, the more popularity they gain, the more supplement companies jump on board with their own versions. How does a person wade through this confusing market and find the right weight gainer?

First it is important to note that counterfeiting in the weight gain market is uncommon, unlike other supplement areas. A weight gain formula simply needs extra calories to work and this is fairly cheap to accomplish. Most supplement manufacturers would not waste their time, or risk their reputation, on fake weight gain formulas. When trying to find a good weight gain formula it is important to remember that the goal is to gain muscle. To accomplish this a weight gain formula must have the right nutrients in a good ratio to add muscle and not just fat.

A few key points will help in the quest for the right weight gainer. Number one, flavor is not everything. Flavor comes at the expense of added sugar, and sugar does not build muscle. Actually, sugar can cause an insulin spike that opens up receptors on the fat cells and shuffles the excess calories there instead of the muscles. Some sugar (no more than 5 to 10 grams per serving) may be okay to make the drink palatable, but no more. Other carbohydrates in the formula should be complex carbohydrates, with at least a little fiber thrown in to enhance digestion.

The second point involves protein. It is important to remember that muscles are made up of mostly protein and water. Since the muscles require protein (more specifically amino acids) to repair damaged fibers and build new ones, protein becomes an essential piece of the weight gainer puzzle. Depending on how the weight gainer will be used, the amount of protein needed may vary. If the weight gainer is used to replace a meal then you will want one with a higher protein content. If it is simply an in-between meal supplement to add extra calories, and your regular meals are high in protein then the protein content does not need to be as high. Protein and carbohydrate content should be close to even, and protein should be at least double the sugar content.

Ease of mixing is the third key point. A good weight gainer is one you can throw in your car and mix on the road if needed. This provides muscle-feeding calories where ever, and when ever, they are needed. While on the road you can grab a container of milk (or water) from the store and mix the weight gainer on the spot. This comes in handy when you would otherwise have to skip a meal due to being away from home. It should not be a regular occurrence, but serves well in an emergency.

Look for a gainer with adequate amounts of vitamins and minerals. This will help ensure overall health. A strong, efficient system is important for solid gains. Some formulas add specific amino acids, chromium, creatine and metabolic activators to enhance the formula. This can be a convenient way to get these other nutrients, but if you already take them separately it may not be necessary. Some companies will throw some of the cheaper extras in and hype the enhanced quality, but the extras really have no added benefit. This allows them to increase the price. Avoid these ones, they are more hype than benefit.

A good weight gainer should be low in sugar with some good quality complex carbohydrates. It should have good quality proteins almost equal to the carbohydrate content. A few additional components added to it, such as creatine, glutamine or vitamins and minerals, can be beneficial, as well. All of this in an easy to mix formula makes for a good weight gainer that will help pack on solid weight when accompanied by a solid training program. This is the essential piece, a weight gainer will not add muscle without a stimulus to use those calories for good. Extra calories without intense workouts leads to added fat stores and no added muscle. Lastly, don’’t rely on the name on the bucket to tell you if it is a good product. Research a little. Ask fellow lifters or check out a few online forums. Read the label, and not just the nutritional panel, but also the ingredients list. A good weight gainer can supply those muscle-feeding calories and nutrients to put you over the edge, when coupled with intense, muscle expanding workouts.

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