Protein Supplements for Enhancing Sports Performance - Essay Example

Insert of Protein Supplements for Enhancing Sports Performance Protein is highly marketed to athletes and physically active individuals as it is one of the most popular dietary supplements. Protein supplements are recommended to athletes to enhance nitrogen retention and increase muscle mass; to prevent protein catabolism during prolonged exercise; to promote muscle glycogen resynthesis following exercise; and to prevent sports anemia by promoting an increased synthesis of hemoglobin, myoglobin, oxidative enzymes, and mitochondria during aerobic training (Tipton & Wolfe 13). The issue of whether or not athletes need more protein is an avenue for debate. In their joint position stand on nutrition and athletic performance, the American College of Sports Medicine, the American Dietetic Association, and the Dietitians of Canada, based on available research, concluded that very active individuals require more protein. They suggested that resistance athletes need 1.6-1.7g of protein/kg body weight while endurance athletes need 1.2-1.4g of protein/kg approximately (Williams, 10). The reason for this suggestion is the fact that athletes and their coaches do not take much interest in the definitions of protein requirement based on nitrogen balance. They are more interested in the optimum protein intake for athletic success (Tipton and Wolfe, p.66). The Dietary Reference Intakes for Protein concluded that in view of compelling evidence for the findings of the American College of Sports Medicine, the American Dietetic Association, and the Dietitians of Canada, no additional dietary protein is suggested for healthy adults undertaking resistance exercises or endurance exercises. What this suggests is that protein supplements are not necessary. Dietary protein is composed of 20 different amino acids. The acids have been theorized to possess ergogenic potential if ingested individually and this is the reason they have been marketed to physically active individuals as sports supplements (Williams,31). The response of muscle protein balance following resistance exercise is influenced by the composition of amino acids. When only the essential amino acids are ingested, the result is net muscle protein synthesis (Tipton and Wolfe, p.71). The ergogenic effects of individual amino acids, various combinations of amino acids, and several special protein dietary supplements have been discussed below. Tryptophan This is a precursor for a brain neurotransmitter called serotonin that is theorized to suppress pain. Serotonin forms in the brain when free tryptophan enters in to the brain cells. Serotonin production is increased by the use of tryptophan supplementation so as to increase tolerance of pain during intense exercise. Significant improvements in time to exhaustion were recorded to be at 80% in one study but in another, tryptophan supplementation on aerobic endurance performance reported no effect. From these findings, tryptophan can be concluded to be an ineffective ergogenic (William, 5). Branched chain amino acids (BCAA) BCAA is believed to delay fatigue in the central nervous system as it enhances performance in prolonged aerobic endurance activities by increasing the ratio of BCAA: free tryptophan thus mitigating the formation of serotonin. Studies have led to the conclusion that BCAA supplementation reduces mental fatigue during prolonged exercises (Wolfe 27). It also improves physical performance and cognitive performance after exercise. These findings have however not been deemed sufficient enough to qualify BCAA as an effective ergogenic. Experts have therefore recommended more investigations to be carried out on BCAA. Glutamine Glutamine is an important fuel for some cells of the immune system. For example, lymphocytes and macrophage. Prolonged intense exercise can reduce these cells in the body. Muscle glycogen synthesis can be promoted by glutamine (Weitzel et al 20). Although glutamine can stimulate muscle glycogen synthesis, ingestion of adequate carbohydrate alone has no advantage. Aspartates Aspartic acid is an amino acid made up of potassium and magnesium aspartates as its salts. The aspartates have been used as ergogenics by enhancing fatty acid metabolism and sparing utilization of muscle glycogen. During exercise, the aspartates also mitigate the accumulation of ammonia. Though it has been used as an ergogenic, experts suggest that further studies be carried out on ergogenicity and the underlying mechanism of aspartate salt supplementation. Arginine Arginine is a potent endogenous vasodilator that may benefit blood flow and endurance capacity. Being a substrate for nitric oxide synthesis, arginine supplementation can be theorized to be ergogenic. Arginine supplementation has been used on patients with peripheral arterial disease and the patients have shown improved exercise capacity. The effect of arginine as an independent ergogenic on the aerobic endurance capacity of healthy athletes has not been uncovered in research. Ornithine, Lysine and Arginine With the underlying theory being to lean muscle mass and strength, ornithine, lysine and arginine have been used in an attempt to increase human growth hormone. Scientific studies on growth hormone releasing amino acids indicate that gastrointestinal discomfort can be experienced by virtue of ingesting oral doses that are great enough to induce significant growth hormone release. Tyrosine Tyrosine is a precursor for the catecholamine hormones and neurotransmitters. It specifically precursors epinephrine, norepinephrine, and dopamine. Optimal physical performance can be compromised by inadequate production of these transmitters or hormones. Tyrosine being a precursor for these hormones and transmitters has therefore been recommended as an ergogenic. A study by Sutton indicated that tyrosine supplements ingested 30 minutes before a series of physical activities increased the plasma tyrosine levels significantly (Weitzel et al 19). Its effects on aerobic endurance, anaerobic power and muscle strength were however less significant. Taurine Although taurine lacks a genetic condon to be incorporated in proteins or enzymes, it does play a role in several metabolic processes. For example, taurine helps in heart contractions. It is a non-essential sulphur-containing amino acid that is found in energy drinks. A study conducted by Zhang reported a significant increase in cycle ergometer exercise time to exhaustion (Weitzel et al 29). Taurines antioxidant activity and protection of cellular properties is the reason for the ergogenic effects. Amino Acid Cocktails Muscle protein synthesis can be enhanced further by amply providing essential amino acids to the muscle within 1-3 hours before or following exercise. Athletes and sportsmen should make a habit of consuming a small amount of protein and carbohydrates either as an energy drink or as whole meals before or after exercise training. This helps in production of a transient, net positive increase in muscle balance. The production will occur during the first few hours of recovery from heavy resistance exercise. Whey Protein and Colostrum Whey proteins are extracted from the liquid whey that is produced during the manufacture of cheese, while colostrum is the first milk secreted by cows. They are both rich sources of vitamins, minerals and proteins. Whey protein and colostrum may however contain various biologically active components, such as growth factors. Studies have validated that these two forms of protein are ergogenic effects but experts in the field regard the results as preliminary and recommend further research. Works Cited Tipton, K., D & Wolfe, R., R. Protein and amino acids for athletes. Journal of Sports Sciences, 2004, 22, 65–79.7 August, 2003. Web.29 October, 2012. Weitzel, L., R., Sandoval, P., A.,Mayles, W., J.,&Wischmeyer, P., E.Performance-enhancing sports supplements: role in critical care.Crit Care Med. 2009 Oct;37(10 Suppl):S400- 9.October 2009. Web.29 October 2012. Wiliams, M.Dietary Supplements and Sports Performance: Amino Acids. Journal of the International Society of Sports Nutrition 2005, 2:63-67. 9 December, 2005. Web. 29 October, 2012. Wolfe, R., R. Protein supplements and exercise. Am J ClinNutr. 2000 Aug; 72(2 Suppl):551S-7S. August 2000. Web. 29 October 2012. Read More