NUTRITION LAB

MUSCLE FACTORS

- The A-Z for Optimizing Lean Muscle, Performance and Recovery -

Words by Ian Roothman, BSc (Biochem)(Phys), MCSD. Founder and Owner THE NUTRITION LAB Brand

MAT-Rx.com Nutrition Systems - www.mat-rx.com Ó 2004, Ian Roothman Enterprises. Printed by permission.

 

MUSCLE FACTORS, two words that underline what we all need to develop lean muscle, burn fat and optimize our performance and recovery. We are swamped with new information and hundreds of supplements claiming to be the next muscle building or fat burning breakthrough on a daily basis. Many prospective muscle gainers then leave what they were using and buy these new products that are very cleverly marketed promising a quick solution. Well, let’s look at the facts and analyze the nutrients that play a major role in muscle biochemistry and physiology. These nutrient factors are part of the cascade of biochemical reactions that take place within muscle and the surrounding tissues that eventually lead to fat loss and the development of lean muscle, if combined with an effective weight training program I might add. Without them you can train as hard as you want and do supersets until your eyes pop out, you simply will NOT develop one gram of muscle because your body does not have the building blocks to do so. By simply taking a whey protein supplement is NOT good enough, you need these factors (nutrients) to catalyze and support the biochemical reactions to build those valuable amino acids into muscle tissue and recover the damage you inflicted during an intense workout. Without them you will be better of going to the bar instead of the gym, gulp down six beers, because if building lean muscle is what you want you will simply be wasting your time in the gym.

 

Here they are, those crucial and most important factors, alphabetically from A-Z:

A: Alpha Lipoic Acid & Arginine

- Alpha Lipoic Acid (ALA)

There is now evidence that alpha lipoic acid not only has potent antioxidant action in virtually all the tissues of the body, but also is a co-factor for some of the key enzymes involved in generating energy from food and oxygen in mitochondria. Alpha Lipoic Acid is probably one of the most important factors for gaining lean muscle. With its potent dual anti-oxidant properties, Alpha lipoic acid approaches the ideal as a universal antioxidant. Alpha lipoic acid is readily absorbed from the diet. It is rapidly converted to DHLA in many tissues, as recent advances in assay technique have made evident. One or both of the components of the redox couple in both lipid and aqueous domains. Both DHLA and alpha lipoic acid have metal chelating activity, which is a very important property for an anti-oxidant. DHLA acts synergistically with other antioxidants, including that it is capable of regenerating other antioxidants from their radical or inactive forms. Finally, there is evidence that they may have effects on regulatory proteins and on genes involved in normal growth and metabolism.

- Arginine Alpha-ketoglutarate (Nitric Oxide Booster)

In this compound the amino acid Arginine is bound to alpha-ketoglutarate (AKG). AKG is a direct precursor for the synthesis of various amino acids, including glutamine. AKG also plays an important role in energy metabolism in the nucleus of the cell as an intermediate in the Krebs cycle. Arginine performs an array of very important functions in the body. Research found that arginine could aid erectile function, control blood pressure, boost the immune system and help control muscular activity.

- Arginine facts:

·         Plays an important role in secretion of hormones glucagon, insulin and growth hormone

·         Increased muscle recovery (ammonia detoxification) and eventually growth

·         High levels have been shown to increase growth hormone levels

·         Protein sparing effect

·         Nitric oxide is produced from arginine via the enzyme nitric oxide synthases (NOS)

·         Improved blood flow to tissues due to vasodilation effect of Nitric Oxide

·         Increased nutrient delivery to muscle tissue

·         Improves nutrient transport into cells via improved insulin activity

In research trials where athletes were given arginine supplementation, they showed reduced body fat, resulting in higher total strength and lean body mass and reduced evidence of tissue damage and breakdown.

B: Boron

Boron manifests additional integrative effects on bone metabolism in its actions relating to vitamin D (cholecalciferol). Vitamin D affects absorption and utilization of calcium and also has major anti-cancer effects relating to slowing tumor cell proliferation. Vitamin D enhances calcium absorption through the stomach and small intestine.

The effect of boron on raising plasma calcium levels may, in part, be due to its enhancing effect on vitamin D. Again, boron is acting as a helper, backup agent, and/or facilitator to maintain bone integrity in its actions on vitamin D and calcium.

C: Creatine

Creatine (Cr) is a natural occurring compound in human muscle. Produced in the liver, kidneys and pancreas and then transported via the bloodstream to the muscle fibers. It is synthesized for the amino acids arginine, glycine and methionine. The daily usage of the body is 1-2grams per day. It is then excreted in the urine as creatinine. The skeletal muscles contain 60-65% of total creatine in the body. In the muscles it is phosphorylated to form creatine phosphate (CrP). CrP is a energy source for the synthesis of ATP, the main energy molecule for muscle contraction. Without ATP, muscle contraction will not be possible.

D: Vitamin D

 

It is a fat-soluble vitamin. It can also be classified as a prohormone. UV rays form sunlight converts a compound in the skin into vitamin D3 (prohormone), which is released into the blood and then converted into the physiological active form, vit D (calcitriol).

 

-Major functions:

1. Plays a crucial role in bone metabolism by helping to absorb calcium from the intestine and kidneys.
2. It also stimulates phosphate absorption from kidneys
3. Involved in the development of the skin

 

- Controls Cell Function

• Vitamin D’s applications in promoting optimal health stem from its ability to control production of vital proteins by switching genes on and off, and thus helping to determine the fate of cells. Cells affected by the active form of vitamin D, known as calcitriol, stop growing and reproducing, and rapidly mature into their final forms.
• These effects help prevent the proliferation (uncontrolled growth) of potentially cancerous cells, while stimulating cells to differentiate (mature) so that they can carry out their mature functions, such as stimulating immune system activity.
• Since uncontrolled reproduction of immature cells is the defining feature of cancers, vitamin D may have important cancer-preventive effects. Because of its unique ability to switch cell functions on and off, vitamin D has a dual effect that can modulate immune function3 by both boosting deficient immune function and quieting overactive autoimmunity.

 

Vitamin D may further help to reduce the excessive inflammation and oxidative damage implicated in conditions such as osteoarthritis, chronic obstructive pulmonary disease (such as emphysema), cardiovascular disease, and metabolic syndrome. Low vitamin D levels are linked to increased risk for all these conditions, highlighting the importance of regular vitamin D blood tests to detect and correct deficiencies before they contribute to the onset of disease.

 

E: EFA’s (Essential Fatty Acids)

Fatty acid consumption has been linked to reduced insulin resistance and improved insulin sensitivity. Improved insulin sensitivity may significantly contribute to reducing body fat and improving muscle tone. If insulin resistance is reduced it means that the muscle cells will also be sensitized towards insulin activity and thus there will be an improved and more effective uptake of amino acids into the muscle cells, better blood sugar regulation, leading to better recovery and improved muscle building and fat burning capabilities.

 

F: Folic Acid

Folic acid and vitamin B12 are vital for remethylating homocysteine back to methionine. A coenzyme form of vitamin B12, methylcobalamin, is necessary for the enzyme methionine synthase, which catalyzes the methylation of homocysteine to methionine.

G: Guarana

 

It is an herb that contains a form of caffeine called guaranine, which is 2.5 times stronger than the caffeine found in coffee, tea and soft drinks. What makes guaranine unique from caffeine found in beverages is its slower release. That's because the guarana seed is fatty (even in powder form) and is not readily water-soluble. Therefore the body does not quickly absorb it. If combined with potent anabolic factors it can contribute to a prolonged fat burning ability and thus lean muscle development.

 

H: Hydroxycitrate

In scientific studies with HCA showed that after eight weeks, the Hydroxycitric acid group reduced their body weight by 5.4%, their triglycerides by 6.9 %, and their low-density lipoprotein (LDL) by 12.9%, while increasing beneficial high-density lipoprotein (HDL) by 8.9%. Urinary excretion of fat metabolites increased by 32-109%. The Hydroxycitric acid-chromium-Gymnema extract group demonstrated similar but even more pronounced effects. Hydroxycitric acid—used along or in combination with niacin-bound chromium and Gymnema extract—thus helps to reduce body weight, improve blood lipid profiles, and increase fat oxidation. Hydroxycitric (HCA), a natural appetite suppressant related to the acid found in citrus fruits. HCA inhibits the conversion of carbohydrates into fat by channelling some of them into the synthesis and storage of glycogen in the liver and muscles

I: Inosine

Inosine belongs to a chemical family known as purine nucleotides. It penetrates cell walls of both cardiac and skeletal muscle and once inside promotes the manufacture of ATP, the substance in the body that allows muscle to contract. Athletes wishing to exercise for longer without experiencing muscle fatigue often use Inosine. Inosine also promotes the production of a substance known as 2,3-DPG that is necessary for the transport of oxygen molecules from the red blood cells to the body tissue for energy. Inosine may also be beneficial to the health and energy of the heart. 

 

 

K: Vitamin K (Phytonadione, Phylloquinone)

This is a fat-soluble vitamin. This compound is essential in the blood clotting process and it plays an important role in helping the body transport calcium. It promotes the function of a protein called osteocalcin that plays a crucial role in strengthening bones. If you consider that you will be lifting heavy poundage’s in the gym, then having a strong bone structure is absolutely crucial.

M: Methionine (DL-methionine)

Methylation is a biochemical process that starts with methionine. When methionine reacts with ATP, SAMe is formed. SAMe contains the "methyl groups" (CH3) necessary for methylation. In methylation, these groups break off from SAMe to catalyze other reactions.

All methylation reactions in the body (except one) require an active form of the amino acid methionine called S-adenosylmethionine (SAMe or AdoMet). The only methylation reaction that doesn't require SAMe is the conversion of its own by-product back to methionine. SAMe is created in the body from the interaction of methionine with ATP.

The active isomeric form of the amino acid methionine is DL-methionine. DL-methionine caused normalization of plasma glycine levels whereas it elevated plasma methionine concentration. DL-methionine can thus be considered as a very integral part of anabolism and muscle recovery due to its effect on the methylation and the role it plays in the conversion of homocysteine, which can be toxic if not converted.

O: Ornithine Alpha-ketoglutarate

This is a combination of the amino acid ornithine and alpha-ketoglutarate (AKG). Ornithine shows the same characteristics as arginine and also promotes the production of Nitric Oxide. It however is the precursor of arginine and thus enhances arginine levels. Another amino acid that shows similar properties is L-citrulline.

P: PABA

It is well known that PABA absorbs dangerous ultraviolet B (UVB) radiation. However, PABA also protects against ultraviolet A (UVA) damage via a unique free radical-scavenging ability. Thus, PABA is useful in protecting against photocarcinogenesis by wide-range UV radiation. PABA also inhibits the formation of thrombin-induced thromboxane (a potent inducer of platelet aggregation and a constrictor of arterial smooth muscle) in human platelets, and thus reduces the risk of abnormal blood clot formation, blocking the flow of blood (thrombosis).

Q: CoQ10 (Ubiquinone)

 

This is a very important compound in the body. It is found in almost every cell. The mitochondria (energy producing compartments of the cell) contain the most CoQ10, but it is also found in the cell membranes. The heart and liver contain the most CoQ10.

 

While CoQ10 is widely recognized as a nutrient that protects heart health, provocative new research indicates that CoQ10 may have a wide range of benefits that include preventing skin cancer and photoaging, guarding against prostate and breast cancers, supporting healthy blood sugar levels in diabetics, and averting endothelial dysfunction and vascular disease.

 

R: Ribose

 

This is monosaccharide with a five carbon structure found naturally in all body cells. Supplementation with D-ribose has the potential to speed up the recovery of muscle ATP stores. Combining D-ribose with creatine have the potential to dramatically improve recovery of muscle ATP stores and thus improve maximum muscle contraction during intense exercise.

S: Selenium (as selenomethionine)

This is a vital trace element. It is usually found in nature a part of a protein from food sources e.g. meats, broccoli, whole grains, seafood, mushrooms, liver, kidney and nuts.

Selenium is a mineral used to protect against a wide range of diseases and there are numerous studies* showing that:

• Selenium protects against heart disease
• Selenium protects against hepatitis viral damage
• Selenium slows progression of HIV
• Selenium protects against cataract
• Numerous other studies showing definitive health benefits in humans

[*Visit The Nutrition Lab Science and Research website www.mat-rx.com for more info]

T: Taurine

Taurine is a conditionally essential amino acid produced from cysteine by the body and found abundantly in the body (this is the 2^nd most abundant amino acid in the intramuscular amino acid pool, with glutamine being the most abundant) particularly throughout the excitable tissues of the central nervous system, where it is thought to have a regulating influence. It is considered to play a role in regulating blood sugar, energy levels and heartbeat. It is also very active in neurotransmitter metabolism.

 

V: Vanadium

Recent research on vanadium has focused on its role in improving or mimicking insulin action. Vanadyl sulfate is a particularly biologically significant form of vanadium and has a positive effect on glucose tolerance, cholesterol levels, bones and teeth. Vanadyl Sulfate is used commonly by diabetics and bodybuilders because of its ability to mimic insulin.

W: Whey Protein

From all the scientific research it is becoming a common fact that Whey powder is the best protein source nature has to offer. It however has other qualities that make it even more superior than other protein sources.

It has been documented that whey protein enhances the immune responses that are compromised by either excessive exercise or the use of anabolic steroids. Recent studies have shown that whey is superior to egg albumin, casein, soy, beef and fish with regard to enhancement of both cellular and hormonal immune responses such as anti-body production or T-cell mediated activation of B-cells*.

The immunostimulating effect of whey protein was found to be due to it’s overall amino acid profile, or makeup. Whey was found to have just the correct concentrations of amino acids to enhance the immune system responsiveness*. Supplementation with Whey also increased the levels of gluthathione, regarded as the most important water-soluble anti-oxidant. It was found that whey was more effective in raising the levels of gluthathione than supplementation with the free form amino acid L-Cysteine.

Scientific studies have also shown that whey protein increased resistance to microbial infections. But, more impressively, it has been demonstrated that diets containing whey as the protein source markedly reduced the number and size of chemically induced tumors* [*Visit - The Nutrition Lab Science and Research website www.mat-rx.com for more info].

X: Chrysin-X

A bioflavonoid called Chrysin (also known as Chrysin-X) has shown potential as a natural aromatase-inhibitor. Chrysin-X can be extracted from various plants. Body builders have been using it as a testosterone boosting supplement but the problem with chrysin is that because of its poor absorption into the bloodstream, it has not produced the testosterone enhancing effects users expect. But in a recent study published in Biochemical Pharmacology, the specific mechanisms of Chrysin’s absorption impairment were identified. It was found that when chrysin is combined with a pepper extract (piperine), it significantly enhanced the bioavailability of chrysin. Further studies have found that when chrysin is combined with piperine, the reductions in serum estrogen (estradiol) and increases in total and free testosterone resulted in 30 days.

Z: Zinc

Zn is a trace element essential for humans. It is stored in bone and muscle.

- Major functions:

1. Sexual maturation and reproduction
2. Normal growth and development
3. Helps maintain healthy skin and bone
4. Wound healing and immune system function
5. Involved in numerous metabolic processes

 

Zn deficiencies can lead to numerous health problems. These include fatigue, increased risk of osteoporosis, excessive weight loss that can lead to anorexia and decreased endurance.

 

Red Blood cell physiology –

Zn also plays an important role in red blood cell physiology. Low levels can lead to reduced activity of a zinc containing enzyme in red blood cells which results in their diminished ability to take up and use oxygen. This also reduces the clearance of CO2 and this then leads to less energy production.

White Blood cell physiology –

Zn supplementation enhances immune function and natural resistance by stimulating the synthesis of white blood cells and supports the activities of natural killer tumour fighting cells, T-lymphocytes and neutrophils.

 

The A-Z CONCLUSION

 

If your main goal is to gain lean muscle, then you have to take your nutrition as serious as your training. Your hard work in the gym can be in vain if you don’t look after your nutrition outside of the gym. Consuming the right nutrients in sufficient amounts should probably be your main focus outside of the gym. Having wholesome, balanced meals should be the main source of your daily nutrition, but making the right choice in supplementation can make a huge difference in the successes and results you experience inside and outside of the gym. There are very good supplements on the market that have been designed and formulated by scientific nutrition specialists that will supply you with all you need to shown results and improve your performance and recovery [for more information visit www.mat-rx.com – The Nutrition Lab].

 

References

1.      Gambelunghe C, Rossi R et al. Effects of chrysin on urinary testosterone levels in human males. J Med Food. 2003 Winter;6(4):387-90.

2. Scientific Research Summary 1999, www.mat-rx.com – The Nutrition Lab

 

3. ACS., 2000. First Human Studies Promising for Popular Nutritional Supplement.

 

4. Baker L., 1999. Bacteria from Gum Infections Associated with Diabetes, Chronic Lung Disease, UB Studies Find.

 

5. Adrie C., [Antiplatelet properties of nitrogen monoxide]

 

6. Anderson RA., 1997. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes.

 

7. Adamo M., 1988. Effect of altered nutritional states on insulin receptors

 

8. Bahijiri SM., 2000. The effects of inorganic chromium and brewer's yeast supplementation on glucose tolerance, serum lipids and drug dosage in individuals with type 2 diabetes.

 

9. Baker B., 1996. Chromium supplements tied to glucose control.

 

10. Bland J., 1983. Medical Applications of Clinical Nutrition.

 

11. Bao W., 1996. Persistent elevation of plasma insulin levels is associated with increased cardiovascular risk in children and young adults. The Bogalusa Heart Study.

 

12. Barnard RJ., 1992. Role of diet and exercise in the management of hyperinsulinemia and associated atherosclerotic risk factors.

 

 

** END **