Good article about AA’s and their role in quicker recovery of strength, as well as some comments on their role in increasing endurance.

Couple notes I took from the article:

1)     In their post-training notes, isometric and eccentric strength were at their lowest two days after training, while concentric was its lowest after only one day (quicker recovery for concentric strength?)

2)     Taking the AA mixture produced a higher muscle strength throughout the recovery period, as well as a quicker recovery. Also a lower report of DOMS.

3)     When prolonged endurance exercise exceeds the amount of branched-chain AA’s (BCAA) available for breakdown by muscle protein breakdown, it is believed this causes serotonin formation in the brain and potentially central fatigue… (perhaps this causes the ‘wall’ rather than or in addition to the lack of carbohydrates available in the bloodstream?)

4)     Taking the AA mixture seemed to show earlier recovery from muscle inflammation, and an increase in endurance markers, both objectively (blood markers) and subjectively (self-assessed physical condition).

The AA mixture they used had BCAA’s, arganine, and glutamine… see my notes below on each:

BCAA’s

·        Good article on these

·         Made up of leucine, isoleucine, and valine

o   Leucine: meat, nuts, beans, brown rice, soy flour and whole wheat

o   Isoleucine: chicken, eggs, fish, meat, rye, almonds, cashews, chickpeas, lentils, soy protein and most seeds

o   Valine: meat, mushrooms, peanuts, dairy products, grains, and soy protein

Arganine

·         Good article

·         Plays an important role in collagen synthesis, therefore in healing

·         Deficiencies can produce muscle weakness and impair insulin production

·         Can help reduce body fat and increase lean muscle

Glutamine

·         Good article

·         Most abundant AA in the body

·         Helps preserve blood pH levels (important post-exercise in decreasing acid levels)

·         cabbage, beets, beef, chicken, fish, beans, and dairy products

Finally, here’s a website that probably has way more information than anybody could possibly use in a lifetime… but could be a good reference for trying to find some of these nutrients.