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Amino acids

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Amino acids before strength training increase its effect

A study shows more effective muscle building if proteins and amino acids are taken immediately before strength training.

The notably already aged study by Kevin D. Tipton on "Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise" shows that protein synthesis may be more effective when essential amino acids are taken immediately prior to resistance exercise. Particularly relevant is the L-leucine content of the amino mixture. L-leucine is regarded as a triggering substance for muscle protein synthesis and thus activates the desired build-up processes. In Tipton's study, free amino acids were used, which is crucial for timing. Intact proteins such as WHEY ISOLATE 94 would therefore have to be taken with a corresponding lead time of approx. 60 to 90 minutes before training, as the necessary digestion time has to be taken into account.

SPONSER® recommends the following products for this purpose:

AMINO EAA, tablets which can be taken immediately before training. They support the growth and the preservation of the muscle mass and contain all 6 essential and the 4 conditionally essential amino acids in free form. The AMINO EAA tablets deliver no excess energy but concentrate on the essential: essential amino acids. This makes them suitable for athletes, who want to limit their protein supply to the necessary minimum and do not want to take any additional calories.

PRO RECOVERY, which can be taken before strength training. The unique combination of the different protein components whey, egg and casein in a ratio of 1:1:1 as well as colostrum and egg-potato protein hydrolysate enable an optimal protein mix for growth and maintenance of muscle mass.

Literature
Tipton et al, 2001: Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab, 281(2):E197-206.

Author: Yvonne Forster
Dipl. eng. food sciences UAS
Dipl. dietitian HS

Fitting products

Amino EAA / Amino EAC
Amino EAA / Amino EAC Short info
EUR CHF 29.90
  • All essential and semi-essential amino acids
  • Very high leucine content (2400 mg/12 tabl.)
  • Total BCAA (5200 mg/12 tabl.)
Whey Isolate 94/ Whey Protein 94
Whey Isolate 94/ Whey Protein 94 Short info
EUR CHF 0.00
  • Highest quality and value, grass-fed Whey
  • Gentle CFM manufacturing process for unadulterated quality
  • Ideal for building and maintaining muscle mass and improved regeneration
  • Dietary support of weight reduction & convalescence
Pro Recovery
Pro Recovery Short info
EUR CHF 0.00
  • Protein-Carb Recovery Shake
  • 20 g high quality Protein per portion
  • Unique combination of 8 protein components , incl. colostrum (from cow's milk)
  • No artificial sweeteners