Nitric oxide supplements are hot in the bodybuilding supplement world. Most are based on the amino acid arginine, which is the immediate precursor of nitric oxide synthesis in the body. How much arginine converts to NO depends on several factors, including enzyme activity. Another factor is how much arginine gets absorbed into the body. Taking large doses of oral arginine increases the activity of an enzyme in the liver called arginase, which breaks down arginine, thus blunting it’s uptake into the blood.
Some studies show that you need 18 grams or more for arginine to be effectively converted into NO. In contrast most NO supplements contain a modest dose of three to four grams. The larger doses of arginine require intravenous infusion to bypass the arginase barrier in the liver. Attempting to swallow 12 grams of arginine or more at a time usually results in nausea. That’s probably why most NO supplements contain smaller doses.
Several studies have shown that some bodybuilders who’ve used NO supplements experience symptoms indicating excess NO production in the body. One typical side effect is a drop in blood pressure, since NO widens, or dilates, blood vessels. Though it may not be welcome, it does show that the NO supplements are working as advertised. Other studies, however, show that no oral dose of arginine has any effect on blood vessels. As researcher Richard Bloomer, Ph.D., has pointed out, you wouldn’t want a huge sudden release of NO. Excess amounts are implicated in septic shock—sometimes called blood poisoning—which has a 50 percent mortality rate. Keep in mind that NO is a double-edged biochemical sword. It’s a free radical, which, when combined with hydrogen peroxide released during normal metabolism, becomes peroxinitrate, one of the more potent and damaging free radicals.
NO offers vital benefits besides the well-known expansion of blood vessels. Studies show that NO generation in the heart is involved in important cell-signaling reactions. In the brain NO regulates transmissions across neurons. It’s also involved in release of hormones, including both testosterone and growth hormone. Various diseases have a characteristic NO deficiency—for example diabetes, high blood pressure and pulmonary hypertension.
The most popular method for increasing NO is through the use of Viagra, which lowers blood pressure. Diabetics, who often lack NO, don’t respond as well to Viagra. Nitric oxide combined with vitamin B12 is proving effective for treating dogs that have cancer. The B12 disguises the NO, enabling it to penetrate and destroy tumors through its free-radical action.
Arginine is not the only means of boosting NO synthesis. Another type of supplement combines L-carnitine with propionate, a salt compound, and the amino acid glycine. Taking 4.5 grams of it daily boosts NO by an average of 18 percent. Taking antioxidants also protects against the premature breakdown of NO in the blood.
Perhaps the most overlooked method of boosting NO is also the cheapest and most available—eating vegetables. Why would vegetables boost NO synthesis? They naturally contain nitrate and nitrites, which are the end products of NO metabolism. While they’re usually inert, the body can recycle them into active NO. The best nitrate-rich foods include lettuce, spinach, beetroot and pomegranate. Another option is to drink vegetable juices. Those foods supply a sustained-release alternative to taking large doses of arginine and may prove helpful to those who have defects in the enzymes that convert arginine into NO.
Butler, A.R.,et al. (2008). Therapeutic uses of inorganic nitrite and nitrate: From the past to the future. Circulation. 117:2151-2159.
©,2013 Jerry Brainum.Any reprinting in any type of media, including electronic
and foreign is expressly prohibited.
See Jerry's book at
http://www.jerrybrainum.com
Tuesday, May 7, 2013
Monday, April 29, 2013
Whey vs. Amino Acids by Jerry Brainum
Many older people suffer from a condition called sarcopenia, which literally means “loss of muscle.” When that happens, overall body frailty and weakness become common, limiting the quality of life for older people. Sarcopenia is caused by a number of mechanisms, such as diminished anabolic hormones, including growth hormone, IGF-1 and testosterone, as well as a lack of resistance exercise. Among the suggested treatments for preventing sarcopenia is increasing protein intake. The problem is that many older people get sufficient protein but have absorption problems, such as lower amounts of hydrochloric acid in the stomach, which is required for the initial breakdown of protein foods, and insufficient production of protein-digesting enzymes in the pancreas.
Studies show, however, that older people who take in easily digested protein, such as whey or amino acids, can overcome the protein deficit and may prevent sarcopenia by preserving muscle. Adding weight training makes the increased protein intake even more effective. The active ingredients in both whey and amino acid mixtures are presumed to be essential amino acids, which are so named because they can’t be synthesized in the body and must be obtained from food. Depending on which source you consult, either eight or nine amino acids are deemed essential in adult nutrition. The remaining aminos aren’t labeled “essential” not because they are unimportant but rather because the body can synthesize them. The anabolic effect of taking in essential amino acids is so potent that a mere six grams are enough to double the rate of protein synthesis. Of the essential amino acids, the branched-chain amino leucine is considered the most potent in that regard. Indeed, several studies have shown that leucine alone activates a number of reactions that form the basis of protein synthesis in the body.
One study compared intake of whey protein to essential aminos in older people who got 15 grams of each. The essential aminos more than doubled the protein balance compared to the whey intake, indicating that essential aminos are the active factors in the anabolic impact of protein. It’s as if essential amino acids are all older people need to correct protein problems.
In a new study1 15 people aged 60 to 85 were randomly assigned to take 1) 15 grams of whey protein, 2) 6.72 grams of EAA or 3) 7.57 grams of nonessential amino acids.1 In other words, the subjects got amino acids either as a whole protein source—whey—or as free amino acids, both essential and nonessential. Protein synthesis was measured by monitoring the activity of phenylalanine, an amino acid incorporated into muscle. The phenylalanine balance over a 3.5 hour period increased in the whey group but not in the essential or nonessential amino groups. How could that be, when previous studies showed that essential amino acids are superior to whey in causing anabolic effects in older people?
The answer lies in dosage. In the previous study 15 grams of essential amino acids were directly compared to 15 grams of whey. In the more recent study 15 grams of whey were compared to only 6.72 grams of essential aminos. Due to the blunted effects of protein metabolism in older people, it takes a greater amount of essential aminos, particularly leucine, to yield anabolic effects. Supplying large amounts of leucine can lead to protein synthesis in the elderly that is similar to that in younger people. Confusing the issue is that since whey contains 50 percent essential aminos, getting the same amount as straight essential aminos should have led to similar effects, yet the whey proved superior.
Whey, however, also contains other aminos involved in protein synthesis, such as cysteine, that may explain why the whey proved superior to essential aminos in the study. The whey also brought on a greater insulin response than the aminos, likely because the whey provided twice the level of aminos, some of which spur insulin release. The relevance here is that insulin potently helps along muscle protein synthesis only in the presence of a large amount of amino acids. The ones present in whey but not in the essential aminos mixture, such as arginine and aspartic acid, are potent partners in insulin release. The authors suggest that a combination of essential and nonessential aminos stimulates insulin. Thus, the study shows that whey exerts more potent muscle protein synthesis than free amino acids because it more potently stimulates insulin.
Leucine deficiency can be remedied with supplements, but a study revealed another way to deal with that problem.2 A negative by-product of aging is an increase in oxidative damage caused by decreased activity of built-in body antioxidants, such as superoxide dismutase, catalase and glutathione. Lack of antioxidant protection enables free radicals to wreak oxidative havoc in the body. That eventually results in a host of degenerative diseases related to the aging process. Oxidative damage can also interfere with the activity of body proteins, including protein-based hormones, such as insulin. A hallmark of out-of-control oxidation is increased tissue inflammation, which is the underlying cause of diseases linked to aging.
It turns out that oxidation-related inflammation is responsible for the lack of anabolic response to leucine in older people. In the new study, which lasted seven weeks, old rats with defective leucine metabolism were given a mixture of dietary antioxidants containing rutin (a common bioflavonoid found in fruit), vitamin E, vitamin A, zinc and selenium. The refractory leucine metabolism in the old rats was completely reversed, probably because of the antioxidant supplements. The effect was independent of leucine intake, meaning that it worked with normal leucine intake. Other studies have shown that antioxidant supplementation in older animals seems to help preserve muscle, and the effect on leucine metabolism may explain that frequently observed reaction.
It may be that in humans antioxidants work synergistically with increased and regular intake of protein to preserve muscle mass with the passing years.
2 Marzini, B., et al. (2008). Antioxidant supplementation restores defective leucine stimulation of protein synthesis in skeletal muscle from old rats. J Nutr. 138:2205-2211.
©,2013 Jerry Brainum.Any reprinting in any type of media, including electronic and foreign is expressly prohibited.
See Jerry's book at http://www.jerrybrainum.com
Studies show, however, that older people who take in easily digested protein, such as whey or amino acids, can overcome the protein deficit and may prevent sarcopenia by preserving muscle. Adding weight training makes the increased protein intake even more effective. The active ingredients in both whey and amino acid mixtures are presumed to be essential amino acids, which are so named because they can’t be synthesized in the body and must be obtained from food. Depending on which source you consult, either eight or nine amino acids are deemed essential in adult nutrition. The remaining aminos aren’t labeled “essential” not because they are unimportant but rather because the body can synthesize them. The anabolic effect of taking in essential amino acids is so potent that a mere six grams are enough to double the rate of protein synthesis. Of the essential amino acids, the branched-chain amino leucine is considered the most potent in that regard. Indeed, several studies have shown that leucine alone activates a number of reactions that form the basis of protein synthesis in the body.
One study compared intake of whey protein to essential aminos in older people who got 15 grams of each. The essential aminos more than doubled the protein balance compared to the whey intake, indicating that essential aminos are the active factors in the anabolic impact of protein. It’s as if essential amino acids are all older people need to correct protein problems.
In a new study1 15 people aged 60 to 85 were randomly assigned to take 1) 15 grams of whey protein, 2) 6.72 grams of EAA or 3) 7.57 grams of nonessential amino acids.1 In other words, the subjects got amino acids either as a whole protein source—whey—or as free amino acids, both essential and nonessential. Protein synthesis was measured by monitoring the activity of phenylalanine, an amino acid incorporated into muscle. The phenylalanine balance over a 3.5 hour period increased in the whey group but not in the essential or nonessential amino groups. How could that be, when previous studies showed that essential amino acids are superior to whey in causing anabolic effects in older people?
The answer lies in dosage. In the previous study 15 grams of essential amino acids were directly compared to 15 grams of whey. In the more recent study 15 grams of whey were compared to only 6.72 grams of essential aminos. Due to the blunted effects of protein metabolism in older people, it takes a greater amount of essential aminos, particularly leucine, to yield anabolic effects. Supplying large amounts of leucine can lead to protein synthesis in the elderly that is similar to that in younger people. Confusing the issue is that since whey contains 50 percent essential aminos, getting the same amount as straight essential aminos should have led to similar effects, yet the whey proved superior.
Whey, however, also contains other aminos involved in protein synthesis, such as cysteine, that may explain why the whey proved superior to essential aminos in the study. The whey also brought on a greater insulin response than the aminos, likely because the whey provided twice the level of aminos, some of which spur insulin release. The relevance here is that insulin potently helps along muscle protein synthesis only in the presence of a large amount of amino acids. The ones present in whey but not in the essential aminos mixture, such as arginine and aspartic acid, are potent partners in insulin release. The authors suggest that a combination of essential and nonessential aminos stimulates insulin. Thus, the study shows that whey exerts more potent muscle protein synthesis than free amino acids because it more potently stimulates insulin.
Leucine deficiency can be remedied with supplements, but a study revealed another way to deal with that problem.2 A negative by-product of aging is an increase in oxidative damage caused by decreased activity of built-in body antioxidants, such as superoxide dismutase, catalase and glutathione. Lack of antioxidant protection enables free radicals to wreak oxidative havoc in the body. That eventually results in a host of degenerative diseases related to the aging process. Oxidative damage can also interfere with the activity of body proteins, including protein-based hormones, such as insulin. A hallmark of out-of-control oxidation is increased tissue inflammation, which is the underlying cause of diseases linked to aging.
It turns out that oxidation-related inflammation is responsible for the lack of anabolic response to leucine in older people. In the new study, which lasted seven weeks, old rats with defective leucine metabolism were given a mixture of dietary antioxidants containing rutin (a common bioflavonoid found in fruit), vitamin E, vitamin A, zinc and selenium. The refractory leucine metabolism in the old rats was completely reversed, probably because of the antioxidant supplements. The effect was independent of leucine intake, meaning that it worked with normal leucine intake. Other studies have shown that antioxidant supplementation in older animals seems to help preserve muscle, and the effect on leucine metabolism may explain that frequently observed reaction.
It may be that in humans antioxidants work synergistically with increased and regular intake of protein to preserve muscle mass with the passing years.
References
1 Katsanos, C.S., et al. (2008). Whey protein ingestion in elderly persons results in greater muscle protein accrual than ingestion of its constituent essential amino acid content. Nut Res. 28:651-658.2 Marzini, B., et al. (2008). Antioxidant supplementation restores defective leucine stimulation of protein synthesis in skeletal muscle from old rats. J Nutr. 138:2205-2211.
©,2013 Jerry Brainum.Any reprinting in any type of media, including electronic and foreign is expressly prohibited.
See Jerry's book at http://www.jerrybrainum.com
Friday, April 12, 2013
Women, Weights and Waistlines by Jerry Brainum
Creeping obesity affects both sexes, with youthful, slim waistlines morphing into potbellies by the time most people are in their 40s. While men have obvious potbellies, women tend to store more fat in their upper thighs, hips and buttocks, so the effect of midsection fat is more subtle. In women, a roll of fat around the middle spills over their pants to create a muffin-top effect. Various studies show that American women, aged 25 to 44, gain an average of 0.5 to 1 kilogram (2.2 pounds) of fat each year.
While such fat is undesirable from an aesthetic viewpoint, when it’s around the waist, it has a far more ominous portent because it’s a sign of deep-lying, or visceral, bodyfat. Fat in the abdominal area is closely linked to various degenerative diseases, such as insulin resistance, diabetes, high blood pressure and cardiovascular disease. The good news is that it’s the first fat to go if you stick with a judicious program of exercise and diet.
Several studies have shown that the body preferentially burns visceral fat during aerobic exercise. Emerging studies show that you can get the same effect from weight training. A recent study illustrates the point. In it, 164 overweight women, aged 25 to 44, were divided into two groups. The first group weight-trained twice a week for two years. The other group received brochures suggesting that they do aerobic exercise at least 30 minutes daily.
At the end of the two-year study the women in the weight-training group had lost 4 percent of their bodyfat, while those in the brochure group had lost none—they must have read about exercise rather than doing it. Those in the weight group also gained less abdominal fat than the other group—7 percent vs. the 21 percent gain in the brochure group.
Based on those results, the authors suggest that young women who participate in a weight-training program can expect to gain less bodyfat, especially abdominal fat, as the years go by. There are obvious benefits in appearance, as well as less obvious but more important benefits in health and longevity. Women should be aware that while aerobics is great for aiding bodyfat loss, it does little to improve body shape. You get that only from weight training. The best program includes both aerobics and weight training.
As for the “muffins,” they’re best left in the oven or in the care of the Pillsbury doughboy—who, come to think of it, could stand to lose a little bodyfat himself.
Schmitz, K.H., et al. (2007). Strength training and adiposity in premenopausal women: Strong, Healthy, and Empowered study. Am J Clin Nutr. 86:566-72.
©,2013, Jerry Brainum.Any reprinting in any type of media, including electronic
and foreign is expressly prohibited.
While such fat is undesirable from an aesthetic viewpoint, when it’s around the waist, it has a far more ominous portent because it’s a sign of deep-lying, or visceral, bodyfat. Fat in the abdominal area is closely linked to various degenerative diseases, such as insulin resistance, diabetes, high blood pressure and cardiovascular disease. The good news is that it’s the first fat to go if you stick with a judicious program of exercise and diet.
Several studies have shown that the body preferentially burns visceral fat during aerobic exercise. Emerging studies show that you can get the same effect from weight training. A recent study illustrates the point. In it, 164 overweight women, aged 25 to 44, were divided into two groups. The first group weight-trained twice a week for two years. The other group received brochures suggesting that they do aerobic exercise at least 30 minutes daily.
At the end of the two-year study the women in the weight-training group had lost 4 percent of their bodyfat, while those in the brochure group had lost none—they must have read about exercise rather than doing it. Those in the weight group also gained less abdominal fat than the other group—7 percent vs. the 21 percent gain in the brochure group.
Based on those results, the authors suggest that young women who participate in a weight-training program can expect to gain less bodyfat, especially abdominal fat, as the years go by. There are obvious benefits in appearance, as well as less obvious but more important benefits in health and longevity. Women should be aware that while aerobics is great for aiding bodyfat loss, it does little to improve body shape. You get that only from weight training. The best program includes both aerobics and weight training.
As for the “muffins,” they’re best left in the oven or in the care of the Pillsbury doughboy—who, come to think of it, could stand to lose a little bodyfat himself.
Schmitz, K.H., et al. (2007). Strength training and adiposity in premenopausal women: Strong, Healthy, and Empowered study. Am J Clin Nutr. 86:566-72.
©,2013, Jerry Brainum.Any reprinting in any type of media, including electronic
and foreign is expressly prohibited.
Want to build muscle and lose fat
without using drugs? Check out JERRY BRAINUM'S BOOK AT www.jerrybrainum.com
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