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The relationship between exercise and carbohydrate supplementation | How to utilize glycogen to improve endurance and performance
2020.09.30This book explains the important role of carbohydrates (glycogen) during exercise. It covers the energy intake before exercise, the recovery by replenishment of carbohydrates after exercise, the effect of glycogen depletion on endurance and performance, and the effective method of intake.
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The effects of cystine reduce fatigue caused by exercise and maintain energy efficiency
2023.09.11This article explains how the amino acid cystine protects mitochondria and enhances energy production. It also explains how it efficiently converts lipids into energy, reduces oxidative stress during exercise, and helps recover from fatigue and improve endurance.
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Causes of fatigue and tiredness after exercise
2020.09.30Muscles aren't the only cause of fatigue and post-exercise lethargy. Exercise-induced body temperature rises and reduced blood flow to the abdomen can also damage internal organs. We'll also introduce precautions to take in hot and humid environments, as well as how worsening inflammation can lead to decreased performance.
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The effects of alanine and proline help utilize carbohydrate energy to maintain endurance and performance
2023.09.11The amino acids alanine and proline help convert carbohydrates into energy. We explain how they support glycogen utilization during exercise and maintain endurance. We also introduce tips that will help you replenish your energy and maintain your stamina.
Protein and amino acids that increase muscle training efficiency | The effects of whey protein with a high concentration of essential amino acids
Nutrition and rest are important for strength training to increase muscle mass and strength. Protein is consumed to balance muscle synthesis and decomposition after strength training. However, taking it after exercise can make you full, which can have a negative effect on your next meal. "Whey protein with high essential amino acids (EAA-rich WP)" is useful for effectively supporting muscle synthesis. We will explain the secret of "Whey protein with high essential amino acids", which can be expected to increase muscle mass and strength in the same way as regular protein with a small amount.
Adequate nutrition and rest are necessary to maximize the effectiveness of muscle training
Training is now commonplace for people who play sports, as well as those who are trying to improve their health or lose weight. However, some people may not feel that they are getting the full effect of their training. In such cases, we recommend that you reconsider whether the food you are eating is appropriate, whether you are getting enough rest, etc.
To effectively increase muscle mass and strength through training, it is necessary to consume sufficient protein from your daily meals. Also, by getting enough rest, your muscles will become thicker and stronger as a result of training. However, if your nutrition and rest are insufficient, unfortunately, you may not get the results you deserve.
Protein necessary for muscle training, which tends to be lacking through diet alone
Our bodies are made up of 60% water, and about half of the remaining 40%, or 20%, protein. Therefore, even people who don't play sports need to consume 1g of protein per kg of body weight per day (a person weighing 60kg should consume 60g of protein per day).
Protein intake required for muscle training – Supplementing with protein
Athletes and those who exercise daily need 2g of protein per kg of body weight per day (120g of protein per day for a 60kg person).1)If you try to get this amount from food alone, you will also be consuming unnecessary fats. That's why protein has been gaining attention. It is useful for people who exercise to easily get the protein their body needs.
1) Koshimizu et al., Journal of Nutrition. 64: 205-298, 2006.
The problems with protein can be solved by utilizing essential amino acids
Challenges in protein intake
Recently, various types of proteins such as whey protein, casein, and soy protein are used. However, these proteins require large amounts to be taken at one time, which can cause a feeling of fullness after taking them, which seems to be a problem with the amount. Therefore, we focused on the function of essential amino acids and wondered if we could solve the problems that proteins have.
Essential amino acids improve muscle synthesis efficiency
The proteins in the body are made up of 20 different amino acids, which are divided into 9 essential amino acids that the body cannot produce, and 11 non-essential amino acids that the body can produce.
There is data that suggests that in order to efficiently produce protein in muscles, it is not the amount of protein you ingest, but the combination of amino acids contained in that protein that is important.
Figure 1
Figure 1 shows the difference in the speed at which muscle protein is produced depending on the combination of amino acids. When comparing the rate at which muscle protein is produced when ingesting 6g of amino acids containing both essential and non-essential amino acids with the rate at which muscle protein is produced when ingesting only essential amino acids, it was found that the rate at which protein is produced was faster when ingesting only essential amino acids.
Even a small amount can help build muscle – Whey protein rich in essential amino acids
Ajinomoto Co., Inc. has discovered an "essential amino acid-rich whey protein (EAA-rich WP)" that utilizes essential amino acids, allowing the intake of a significantly reduced amount compared to the amount required for the effectiveness of regular proteins while still providing the same effects (Figure 2).
Figure 2
For regular protein, the amount that is usually considered effective is about 1 to 15 g per serving, but with ``Whey Protein with High Essential Amino Acid Content,'' only about 20 g is required.
Whey protein rich in essential amino acids helps increase muscle mass and strength while reducing fat
There is data to confirm the effectiveness of combining this "Whey Protein Highly Containing Essential Amino Acids" with training. Participants took either a regular protein or "Whey Protein Highly Containing Essential Amino Acids", then trained and measured the changes in their bodies.
Figure 3
Increased muscle mass and strength and reduced fat mass
As a result (Figure 3), it was confirmed that the group that consumed "Whey Protein with High Efficient Amino Acids" gained weight and muscle mass in the same way as the group that consumed regular protein. Furthermore, the group that consumed "Whey Protein with High Efficient Amino Acids" also had the effect of reducing fat mass.
Figure 4
Figure 5
As shown in Figures 4 and 5, the same effects were observed in muscle mass and strength in each part of the body, confirming the effectiveness of ``Whey Protein with a High Content of Essential Amino Acids.''
By reducing the amount of protein you take in, you can eat enough food.
Until now, one of the problems with common proteins has been that you feel full after consuming them. "Whey Protein with High Essential Amino Acid Content" reduces the amount you take in each serving, so you don't feel full and you can eat enough for your next meal.
Maintaining a balanced nutritional diet while achieving effective training
As I explained, in order to fully utilize the effects of training, it is necessary to get enough nutrition, and it is very important that most of the nutrition comes from food. Therefore, it is important to avoid not eating enough.
Figure 6
The survey (Figure 6) also revealed that if you consume whey protein with a high concentration of essential amino acids, you won't feel full after consuming it, and it won't affect your next meal.
Even small amounts can effectively increase muscle mass and strength
"Whey Protein with High Essential Amino Acid Content" uses about one-fourth the amount of regular protein that is considered effective, and as a result of training, it can increase body weight, muscle mass, and strength. It has also been found to have little effect on diet.
"Whey protein with a high concentration of essential amino acids" helps you build an efficient body when combined with a balanced diet!