In order for muscle growth to occur, the body must be in a positive nitrogen balance. This means that more nitrogen must be coming into the body than going out. So where do you get the nitrogen? Well, amino acids are basically the only source of nitrogen for the body. (Note: Amino acids are the building blocks of protein.) Therefore, consuming an adequate and constant supply of amino acids throughout the day is always in the best interest of any athlete and one of the reasons why we consume 4-8 meals a day. However, due to hectic lifestyles, eating a meal isn’t always an option. This has lead many athletes to supplement their diet with amino acid blends and/or protein supplements between meals. Results from a recent study showed if there was any benefit in doing this.
Subjects in a study conducted at the University of Texas were split into two groups. Each group consumed 3 meals a day (at 8:30, 13:30 and 18:30) with the total caloric intake for each subject based on the Harris-Benedict equation. However, one group consumed a supplement blend containing 15 g of essential amino acids and 30 g of carbohydrates 2.5 hours after each meal. The results from the study showed that the subjects consuming the supplement blend had a greater anabolic (muscle building) effect than those who only ate breakfast, lunch and dinner.
Am J Physiol Endocrinol Metab 288: E761-E767, 2005
Tags: amino acids, Bodybuilding, muscle growth, protein, supplements, weight training
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