Americans – whether as weekend softball players, daily exercisers or professional athletes – are looking for products that can take their workouts to the next level. During a mini-symposium in 1999 about sports performance – the results of which were reported in a 1999 issue of Medicine and Science in Sports and Exercise – researchers from the Australian Institute of Sport found that even a small enhancement in sports performance "would still make a difference to the medal tally of a country like United States." 1 The study’s authors hypothesized that a performance enhancement of even .3 percent would make a huge difference in outcomes, especially since the best athletes in the world have performances that differ only 2 percent to 3 percent from one another.

When Joe Weider had a monopoly on fitness magazines and sports products in the 80’s, "amino acids" was the catchphrase used by enthusiasts wanting to gain muscle and lose fat. However, the science behind products containing these compounds is still inconclusive.

Amino acids are know as the building blocks by which protein can be manufactured by the body. More than 300 amino acids exist, but only 20 of those make up protein.

There are many non-essential amino acids, as well, that may contribute to muscle mass. White Marsh, Md-based 4 your Health, which markets sports nutrition and other health products, reports that ornithine alpha keto-glutarate (OKG) is a potent version of the non-essential amino acid L-ornithine and may increase growth hormone. According to 4 Your Health, OKG prevents the breakdown of protein in the muscles and is a complete nutrient that can increase endurance, stamina and recovery. "Amino acids are the building blocks of our body," Delivering them alongside a highly bioavailable protein such as collagen, amino acids can help a person build lean muscle mass and shed fat."

There are also eight essential amino acids: isoleucine, leucine, lysine, methionine, phenlalanine, threonine, tryptophan and valine. They are essential because the body cannot manufacture them.

"For the most part, these eight amino acids are basically all your body needs to function correctly," wrote Vince Andrich, author of Sports Supplement Review (Mile High Publishing, 2002). He added that for optimum muscle building, three conditionally essential amino acids should also be consumed: arginine, glutamine and taurine. The body creates these compounds by itself, "but the demand for them is greatly increased after exercise, and oftentimes your body simply cannot meet this demand," Andrich wrote.

Arginine, or L-arginine in supplement form, is synthesized from glutamic acid and absorbed from the gastrointestinal tract. While much research has been conducted on arginine and heart health, not as much has been done in terms of fitness. In a 1989 study, subjects in a five-week strength-training program supplemented with 2 gms of L-arginine and 1 gm of L-ornithine, another amino acid 2. Those taking the arginine-ornithine combination scored significantly higher in total strength and lean body mass compared to the placebo group. This combo also appeared to quell muscle tissue breakdown. I would recommend these two amino acids for those looking for hardness and lean body.

Glutamine, or L-glutamine, is the most abundant amino acid found in blood and plays a large part in moving nitrogen throughout the body. Glutamine is synthesized by the enzyme L-glutamine synthetase, found in skeletal muscle. Exhaustive exercise can lower the plasma level of the amino acid, glutamine, which is an important fuel for some cells of the immune system and may have specific immunostimulatory effects. 3 During exercise, intracellular glutamine levels can drop as much as 50 percent, and plasma concentrations can dip 30 percent.

Glutamine dosages range from 2,000 mg to 8,000 mg daily. I recommend glutamine to all athletics. Caution: Taking too much glutamine, which is absorbed in the intestinal tract, may lead to diarrhea in some people

 

Bitter Orange

Bitter orange extract, derived from either Citrus Aurantium or Citrus reticulata, has been most often linked with energy and weight loss.  However, Fairfield, N-J.-based Nutratech Inc. reports that Advantra Z ® bitter orange extract also improves lean muscle mass and athletic performance. The extract contains five alkaloids, including synephrine, hordenine and tyramine, all of which stimulate the addition of lean muscle mass, according to the company. These amines, or alkaloids, also enhance physical performance by acting as erogogenic agents by increasing the availability of amino acids from high-protein diet. Nutratech reported efficacious does range from 8 to 30 mg up to four times per day.  Standardized bitter orange contains all five adrenergic amines, which give the extract its thermogenic benefits. "This is perfect for bodybuilders who are trying to improve their ratio of lean muscle to total body mass."

 

Carnitine

Carnitine, or L-carnitine is similar to the nonessential amino acid carnatine, and it is synthesized from the amino acids lysine and methionine. According to Switzerland-based Lonza Group, L-carnitine is a vitamin-like nutrient related to the B vitamins. It is essential fro energy production and fat metabolism. It produces energy from the body's fat stores, while delaying the onset of fatigue and enhancing muscle recovery.