Glutamine
- Halt the breakdown of muscles and stimulate new growth
Creatine
- Promote greater gains in increasing FFM (Fat Free Mass, which includes muscle mass).
- Increases muscle fiber size; hypertrophy.
- Increases muscle mass.
- Increases myosin.
- Improves maximal strength.
- Improves maximal power.
- Improves single-effort sprint performance.
- Improves worked performed during repetitive sprint performance.
- Improves performance during exercise of high to maximal intensity.
- Improves recovery following endurance activity.
- Has a neuroprotective function.
- Enhances bone regeneration.
- Improves muscle and performance in vegetarians.
- Three of the nine essential amino acids are called branched-chain amino acids (BCAAs). These are leucine, isoleucine and valine. They account for approximately 35% of essential amino acids in muscle proteins.
- Exercise greatly increases energy expenditure and promotes oxidation of BCAAs in the muscles, therefore supplementation can be helpful for those who wish to maintain or increase muscle mass.
- The branched-chain amino acid, leucine, is particularly special as it has been shown that when taken orally, it promotes muscle protein-synthesis (creation of muscle protein).
- BCAA supplements can help to reduce tiredness, which can significantly boost your workout. This is one of the key reasons why they are recommended to take before your workout. They do this by inhibiting the production of serotonin, which often rises during exercise. Serotonin increases the perception of fatigue. BCAAs will prevent this from occurring, giving you more energy. Therefore you can work out for longer, push harder and lift even more weight.
- Furthermore, they have been shown to reduce muscle soreness, which means you can push even harder.