Sane Science Nutritions
Roar: The Power Pump Pre-workout
Scientific rational of pre-workout nutrition:
Pre-workout nutrition is ideal support before starting workout or any physical activity. Main goal of any pre-workout supplement must helps to -
Who is Who in Pre-workout Supplement: The role of Nutrients in Pre-workout nutrition
Carbohydrate is basic fuel for production of energy by cells especially during high intensity exercise. Supply of adequate glucose & oxygen to working muscles prevents fatigue, increase capacity of cell and keeps lactic acid production suppressed.
Pre-exercise CHO ingestion has been a topic of controversy in recent years Consumption of CHO leads to a substantial increase in plasma glucose, as a result, insulin is released from the pancreas, and hepatic glucose output (Glucose from liver to blood) is blunted. This is directly related with timing of carbs intake prior to exercise, 15-20 min prior to exercise carbs intake is more beneficial as to 45-60 mins. but preferably in liquid (Drink is better than energy bar or banana) that ensure faster stomach emptying.
Insulin initiates a signaling pathway (a series of massage to cell) in muscle, resulting in GLUT4 (special protein structure situated at cell membrane) translocation and glucose uptake into the muscle cell (Loading glucose into cell). Increased glucose availability within muscle stimulates glycolysis and glucose oxidation (Burning glucose for energy production). When carbohydrate ingestion precedes exercise (up to 6 h prior), hyperinsulinemia (high insulin in blood), in combination with enhanced exercise-induced GLUT4 translocation, serves to reduce blood glucose concentrations, potentially causing early-exercise hypoglycaemia (Low glucose in blood) in some individuals. Various Data indicate increased glycogenolysis, likely as a result of insulin-modulated FFA oxidation during exercise.
These combined effects suggest a resultant reduced CHO availability late in exercise that could potentiate the early onset of fatigue. To avoid this situation ingestion of energy drink may help to delay fatigue and increase duration of workout.
Caution: If you want to lose Fat - Avoid Carbs as pre-workout: Because, Insulin release in response to high glucose intake prior to workout reduces fat oxidation. This shift in substrate (Fuel) utilization seems to be primarily explained by insulin-mediated inhibition of lipolysis (Breakdown of fat), which reduces free fatty acid (FFA) availability. Increased glucose uptake and oxidation reduces fat oxidation even in the presence of high intracellular concentrations of FFA (Free Fatty Acids), possibly as a result of reduced FFA transport into the mitochondria.
Beta-alanine is a naturally occurring non-proteogenic amino acid, as amino group (Nitrogen containing molecule) is attached at the β-position from the carboxyl group (Acid part of amino acid).
WHO Technical Report Series 928 found Beta alanine & Taurine (Both Beta position amino acids) are safe.
It is formed in our body and integral component of the naturally occurring peptides carnosine and anserine (It is not found in protein) and also of pantothenic acid (Vitamin B-5). Oral carnosine supplementation is an inefficient method of augmenting muscle carnosine levels in humans, as ingested carnosine is ultimately metabolized before reaching skeletal muscle Neuronal uptake and neuronal receptor sensitivity to beta-alanine have been demonstrated, the compound may be a false transmitter replacing gamma-aminobutyric acid (GABA).
International society of sports nutrition position stand (ISSN) are as follows for Beta Alanine:
One study on physical working capacity at fatigue threshold (PWCFT) in untrained young men concluded that beta-alanine supplementation (2.4 g/day) significantly increases in PWCFT (28.6%). Creatine plus beta-alanine supplementation results in greater effect on lean tissue and body fat.
Taurine is a sulfur-containing semi-essential amino acid and present in mammalian tissues especially as free amino acid in the heart, retina, skeletal muscle, brain, and leukocytes in millimolar concentrations.
Taurine has many diverse biological functions serving as a neurotransmitter in the brain, a stabilizer of cell membranes and a facilitator in the transport of ions such as sodium, potassium, calcium and magnesium. Apart from that Taurine is involved in bile salt conjugation, osmo-regulation, membrane stabilization, calcium modulation, anti-oxidation, and immune-modulation.
Taurine have been shown to decrease the development of obesity
Taurine has been shown to be tissue-protective in many models of oxidant-induced injury and a powerful regulator of inflammation.
Various studies suggest that taurine may attenuate exercise-induced DNA damage and enhance the capacity of exercise due to its cellular protective properties.
Studies also suggest Taurine significantly increases VO2max, exercise time to exhaustion and maximal workload and direct positive correlations with the changes in exercise time to exhaustion and maximal workload. Means Taurine increases stamina, weight bearing capacity of muscles, workout time and reduces fatigue. Taurine also supports neurological development and helps regulate the level of water and minerals in the blood.
Various studies suggest role of Taurine in development as results indicates without appropriate taurine uptake, cell degeneration is inevitable, and this mouse line experiences birth defects in their mitochondria, and in myocardial and skeletal muscle development, e.g., increased ventricular wall thickness and cardiac atrophy.
Taurine play central roles in the elimination of toxins from the body.
Citrulline & Arginine - “Nitric Oxide (NO) precursor Synergistic Support
A non-essential amino acid and a precursor of arginine. Citrulline supplements have been claimed to promote energy levels, stimulate the immune system and help detoxify ammonia (a cell toxin).
L-citrulline, while being an amino acid, is not involved in protein synthesis and is not one of the amino acids coded for by DNA. Although citrulline cannot be incorporated in proteins during protein synthesis, several proteins are known to contain citrulline as an amino acid. Proteins that contain citrulline residues include myelin basic protein (MBP), fillagrin and several histone proteins.
In hepatocytes, L-citrulline is synthesized in the urea cycle by the addition of carbon dioxide and ammonia to ornithine.
L-citrulline is converted into L-arginine by the enzymes argininosuccinate synthetase and argininosuccinate lyase in the presence of L-aspartate and ATP. Subsequently, L-arginine is converted to nitric oxide by nitric oxide synthase and L-citrulline is regenerated as a by-product. Apart from that as soon as citrulline enters the kidney, vascular endothelium and other tissues, it is converted into arginine. Plasma and tissue levels of arginine increase, which is necessary for the production of nitric oxide and relaxation of blood vessels
Arginine is a conditionally essential amino acid that is involved in protein synthesis, the detoxification of ammonia, and its conversion to glucose as well as being catabolized to produce energy. In addition to these physiological functions, arginine has been purported to have ergogenic potential. Arginine for three main role:
There is some evidence that arginine supplementation can increase strength, muscle mass, and growth hormone levels (Campbell et al. 2006; Elam et al. 1989; Besset et al. 1982).
So Synergistically Citrulline +Arginine may -