Poliquin - Healthy. Lean. Strong.

Aug 17

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Add essential amino acids (EAAs) to a post-workout carbohydrate supplement and get the greatest anabolic insulin-like growth factor-1 (IGF-1) response. New research published in the journal Amino Acids provides more knowledge regarding the best post-training nutrition choice. Make sure your protein includes the EAAs for a significant IGF-1 response after high-intensity exercise.

The study compared the effect of taking no supplement with taking a carbohydrate alone (dosage of .85 g/kg of lean body mass) or a carb-EAA supplement (dosage of .5 g/kg of lean body mass for carbs and .35 g/kg of lean body mass for EAAs). Participants performed four maximal intensity sprints for 30 seconds on a cycle ergometer before taking the supplement .

The carb-EAA group had a significant increase in the hormones IGF-1 and insulin-like growth factor binding proteins -1 and -2. Also, all three groups had significant elevations of growth hormone (GH) after the workout, and the post-workout supplement didn’t affect GH increase. Take note that GH was elevated 60-fold in response to the high-intensity sprints, which is higher than most values seen in the research literature for any other type of exercise indicating the benefit of sprints and strenuous anaerobic energy system training for the best anabolic environment. Sprint training such as the protocol used is also extremely effective in producing drastic improvements in aerobic and anaerobic conditioning.

Insulin, another anabolic hormone that increases protein synthesis and improves the actions of GH and IGF-1, was significantly elevated following both post-workout supplement protocols and was highest for the carb-EAA group. The increase in insulin was shown to inhibit the secretion of IGFBP-1 from the liver after exercise, which is important because, although the research on IGFBP-1 is limited, it is thought to have a muscle degrading effect and higher levels have been associated with increased mortality risk and poor health! Take note that IGFBP-1 did increase after exercise in all groups, but the increase was diminished the most in the EAA-carb group.

What you need to take away from this study is that protein in the form of EAAs is critical following training, whether you do high-intensity sprints or not. You’ll create a better anabolic environment by boosting IGF-1, insulin, while limiting IGFBP-1 with the addition of EAAs. The good news is that additional research shows that taking EAAs as part of your nutrition protocol will elevate testosterone and give you a favorable testosterone to cortisol ratio—another key to creating the best anabolic environment.

Consider adding EAAs to your diet with my Amino Acid Supreme, and try Quadricarb for your carbohydrate needs.

 

References:

 

Foster, E., Fisher, G., Sartin, J., Elsasser, T., Wu, G., Cowarn, W., Pascoe, D. Acute Regulation of IGF-1 by Alterations in Post-Exercise Macronutrients. Amino Acids. February 2011. 40(2).

 

Yeap, B., Chubb, S., McCaul, K., Ho, K., et al. Associations of IGF-1 and IGFBPs -1 and -3 with All-Cause and Cardiovascular Mortality in Older Men: the Health in Men Study. European Journal of Endocrinology. March 2011. 164(5), 715-723.
 

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