Amino Acid Supplements and Recovery from High-Intensity Resistance Training

Sharp, Carwyn P M
1
; Pearson, David R
2

Abstract
Sharp, CPM and Pearson, DR. Amino acid supplements and recovery from high-intensity
training. 1 Strength Cond Res 24(4): 1125-1130, 2010-The purpose oI this study was to
investigate whether short-term amino acid supplementation could maintain a short-term net
anabolic hormonal proIile and decrease muscle cell damage during a period oI high-intensity
resistance training (overreaching), thereby enhancing recovery and decreasing the risk oI injury
and illness. Eight previously resistance trained males were randomly assigned to either a high
branched chain amino acids (BCAA) or placebo group. Subjects consumed the supplement Ior 3
weeks beIore commencing a Iourth week oI supplementation with concomitant high-intensity
total-body resistance training (overreaching) (3 6-8 repetitions maximum, 8 exercises). Blood
was drawn prior to and aIter supplementation, then again aIter 2 and 4 days oI training. Serum
was analyzed Ior testosterone, cortisol, and creatine kinase. Serum testosterone levels were
signiIicantly higher (p 0.001), and cortisol and creatine kinase levels were signiIicantly lower
(p 0.001, and p 0.004, respectively) in the BCAA group during and Iollowing resistance
training. These Iindings suggest that short-term amino acid supplementation, which is high in
BCAA, may produce a net anabolic hormonal proIile while attenuating training-induced
increases in muscle tissue damage. Athletes' nutrient intake, which periodically increases amino
acid intake to reIlect the increased need Ior recovery during periods oI overreaching, may
increase subsequent competitive perIormance while decreasing the risk oI injury or illness.
ffects of Different Intensities of Resistance ercise on Regulators of Myogenesis
Abstract
ilborn, CD, Taylor, L, Greenwood, M, Kreider, RB, and illoughby, DS. EIIects oI
diIIerent intensities oI resistance exercise on regulators oI myogenesis. J Strength Cond Res
23(8): 2179-2187, 2009-A single bout oI high-intensity resistance exercise is capable oI
activating the expression oI various genes in skeletal muscle involved in hypertrophy such as
myosin heavy chain (MHC) isoIorms, myogenic regulatory Iactors (MRFs), and growth Iactors.
However, the speciIic role exercise intensity plays on the expression oI these genes is not well
deIined. The purpose oI this study was to investigate the eIIects oI exercise intensity on MHC
(type I, IIA, IIX), MRF (Myo-D, myogenin, MRF-4, myI5), and growth Iactor (insulin-like
growth Iactor |IGF|-1, IGF-1 receptor |IGF-R1|, mechano-growth Iactor |MGF|) mRNA
expression. Thirteen male participants (21.5 2.9 years, 86.1 19.5 kg, 69.7 2.7 in.)
completed bouts oI resistance exercise involving 4 sets oI 18-20 repetitions with 60-65 1
repetition maximum (1RM) and 4 sets oI 8-10 repetitions with 80-85 1RM. Vastus lateralis
biopsies were obtained immediately beIore exercise, and at 30 minutes, 2 hours, and 6 hours
aIter each bout. The levels oI mRNA expression were determined using real-time polymerase
chain reaction. Data were analyzed using 2 4 multivariate analysis oI variance (p _ 0.05). For
both intensities, MHC type IIX, IGF-1, IGF-R1, MGF, Myo-D, myogenin, MRF-4, and myI5
mRNA were all signiIicantly increased in response to resistance exercise by 2 hours aIter
exercise, whereas myostatin and the cyclin-dependent kinase inhibitor p27
kip
were decreased at
2 hours aIter exercise (p 0.05). Resistance exercise between 60-85 1RM upregulates the
mRNA expression oI MHC and Iactors involved in myogenic activation oI satellite cells while
concomitantly decreasing expression oI myogenic inhibitors.