Complete Food and Nutrition Guide A resource for advice on healthy eating and active living at every age and stage of life.
Which amino acids, and in what amounts, are really needed to stimulate muscle growth after a workout? Scientists from the University of Texas Medical Branch (Galveston) report in the American Journal of Physiology that volunteers who consumed just 6 grams of essential amino acids (EAAs) one and two hours after a weight lifting workout had twice the amount of muscle protein synthesis — muscle growth, that is — as with equal dosages of mixed amino acids (EAAs plus non-essential amino acids). These results are similar to what was observed with 40 grams of mixed amino acids, the amount and type typically recommended for bodybuilders.
After a workout, then, all you really need for maximal muscle growth is about 6 grams (6,000 mg) of EAAs (based on a 155-pound per-son) taken within one hour, and 6 grams within two hours. Just he sure to get the following amounts of these eight EAAs per pound of bodyweight: histidine, 4 rng; isoleucine, 4 mg; leucine, 8 mg; lysine, 6 mg; methionine, 1 mg; pheny-lalanine, 6 mg; threonine, 6 mg; and valine, 5 mg.
Tags: Supplements Amino Acids Muscle Builder
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