|
| |
Other names:
Also known as protein building blocks
What it is supposed to do:
Increase muscle mass and strength and enhance muscle repair
How it is supposed to work:
Amino acids are the building blocks of proteins, and muscles are made of
proteins. Athletes in training have increased requirements for proteins.
Athletes who only consume the Required Daily Allowance (0.8gm/Kg), risk having
a negative nitrogen balance, which slows muscle growth and causes fatigue. The
recommended daily intake for athletes is approximately twice the RDA
(1.6-1.8gm/Kg). Amino acid supplementation is supposed to restore nitrogen
balance.
Another theory is that certain amino acids may trigger other substances,
such as growth hormone, to be released in higher quantities, which in turn can
increase muscle mass. This theory has not been supported when amino acids were
ingested by mouth.
Toxic effects:
None if normal kidney function and if protein intake is less than 2gm/Kg/day.
Amino acid ingestion may cause gastrointestinal side effects of abdominal pain
and diarrhea.
Does it work?
Protein intake in excess of the above daily recommendations for athletes does
not provide additional gains in muscle strength or muscle mass. These
supplements do not increase growth hormone levels.
References:
- Greydanus, DE and Patel, DR. Sports doping in the adolescent athlete: The
hope, hype and hyperbole. Pediatric Clinics of North America. August 2002;
49(4):829-55.
- Johnson, WA, Landry, GL. Nutritional supplements: Fact vs fiction.
Adolescent Medicine State of the Arts Reviews. October 1998;9(3);501-513.
|
