Casein Protein (Phosphoproteins)- Necessary for Sports Training

Posted by bravectofordog on December 1st, 2020

Caffeine is perhaps the most extensively researched endurance ergogenic aid. By stimulating the central nervous system, caffeine can enhance the release of catecholamines (epinephrine and norepinephrine) and increase the use of fatty acids for energy. Research has shown an increase in fat oxidation and free fatty acid concentrations with the use of caffeine, therefore sparing muscle glycogen.

Also, plasma epinephrine concentrations have been shown to be elevated with the ingestion of caffeine. 124 A third way in which caffeine may increase performance is by decreasing an individual’s rate of perceived exertion at a given work­add. The combination of these three factors can significantly increase an individual’s endurance performance.

Some studies have shown no improvements in performance with the use of caffeine, but most studies have shown positive results. As a conditionally essential amino acid, carnitine is a physiological carrier of activated long-chain fatty acids. Carnitine aids in the transport of these fatty acids into the mitochondria for oxidation.

It is the oxidation of fatty acids that supplies the body with energy. The use of fatty acids for energy will spare muscle glycogen. This is why carnitine has been proposed as an ergogenic aid for endurance performance. Nonetheless, studies have not been able to show an improvement in endurance performance with the use of carnitine.

As a metabolite of leucine, HMB is normally used as a muscle-building supplement. The mechanism by which HMB may influence skeletal muscle growth or enhance endurance performance is unknown.

Currently, no studies have been conducted on HMB and its influence on endurance, however, one study showed no increase in creatine phosphokinase activity and a decrease in LDH activity after a prolonged run with HMB supplementation. These changes suggest that HMB may help ameliorate skeletal muscle damage after exercise. HMB may help increase performance because it can decrease muscle damage, but more studies are needed.

CoQ10 aids in the transport of electrons within the mitochondria and aids in the production of ATP Studies have shown that the ingestion of CoQ10 significantly increases serum concentrations of CoQ10, nevertheless, these studies did not show any improvements in endurance performance. In fact, one study showed that the use of CoQ10 actually decreased performance, and another study by the same investigator showed that CoQ10 might cause some cell damage

Dimethylglycine (DMG) has also been touted as an endurance enhancer by increasing oxygen use and mental alertness. A couple of studies have shown improvements in performance with DMG, however, these studies were highly criticized for various reasons such as not having to blind for either the subjects or the investigators. Most of the more recent studies on DMG have not shown positive results. The basis by which DMG supposedly works has little merit.

The herbal supplement, ginseng, is widely used to enhance performance and aid in various health-related issues. Early studies conducted on ginseng and its effect on endurance in mice showed positive results. These studies showed an increase in performance time, swim time, capillary density, and mitochondrial content with ginseng supplementation. At least one human study has also shown an improvement in endurance performance with ginseng nonetheless, the bulk of human data on ginseng have not shown an improvement in endurance.

On the other hand, the use of pyruvate on endurance performance has shown some encouraging results. When pyruvate is ingested, it will apparently enhance the efficiency of the Krebs cycle, thereby producing more ATP for energy. Although many studies have been performed on pyruvate’s effect on weight loss, few have been conducted on its effectiveness in endurance performance.

Two of the studies conducted on pyruvate have shown that it can aid in performance, then again, these studies used 25 g of pyruvate combined with 75 g of dihydroxyacetone. To ingest this extremely high dose, you would be consuming more capsules than the average individual would care to. Also, the most recent study on low doses of pyruvate (7 g) showed no improvement in endurance performance. Moreover, the use of pyruvate has resulted in some mild side effects including flatus and diarrhea.

Facts to Increase Endurance PerformancePolylactate has been shown to increase blood pH, thereby allowing a greater lactic acid buildup before fatigue. The few studies that have been conducted on polylactic have not shown an increase in endurance performance. Also, individuals ingesting polylactic at a concentration greater than 2.5% had severe gastrointestinal efflux. The sparse data available do not show much hope for this supplement.

Phosphates are a blood buffer that might also increase the production of 2,3 DPG, thereby increasing the amount of oxygen delivered to skeletal muscles. The research conducted on phosphates is mixed, with slightly more data showing an increase in endurance performance with phosphates. Thus far, studies have not shown any toxic side effects of phosphates, but few studies have tested for them.

Another blood buffer, sodium bicarbonate, has also had mixed results. The data are basically split with approximately half of the studies showing an improvement in performance, while the other half showed no improvement. Also, sodium bicarbonate has been known to cause severe gastrointestinal discomfort depending on the individual.

Many studies have been conducted on the use of medium-chain triglycerides (MCTs) and their effects on endurance performance. MCTs are oxidized as easily as glucose, and therefore they may have a glucose­s paring effect. Out of the numerous studies conducted on MCT, only one has shown an increase in endurance performance. Also, most of these studies have shown an increase in ketone bodies, and some gastrointestinal problems have also resulted.

Moreover, glycerol concentrations in the blood may be a reflection of an athlete’s performance. Therefore, it would be feasible that ingesting exogenous glycerol may help increase performance. Nevertheless, of the few animals and human studies conducted on glycerol and performance, none have shown an increase in performance, and some have shown a significant decrease in performance.

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