Protein protectors: warning—your body may be burning precious muscle for energy! Put the brakes on protein breakdown with these 10 anticatabolic supplements

Muscle & Fitness, Dec, 2004 by Chris Aceto

Imagine for a moment that there was a way to stop protein breakdown in your body and spare muscle tissue from being turned into fuel. You'd instantly be elevated into a state of constant growth, in which every rep of your workout translated directly into pure mass!

Although it's not easy, with the right blend of training, rest and nutrition, you can push your body into just such an anticatabolic state. Meanwhile, supplements can help keep your body in that prime muscle-building mode. Try these 10 in your quest for the promised land of perpetual gains.

1) BRANCHED-CHAIN AMINO ACIDS (BCAAs)

Leucine, isoleucine and valine are three specialized amino acids known as BCAAs. Research shows that BCAAs can be burned for fuel and may support testosterone levels when taken before exercise. The likely reason: Heavy exercise burns muscle tissue, and protecting muscle seems to positively affect levels of testosterone, the hormone that plays a huge role in muscle maintenance and growth. Leucine appears to be the best of the bunch: Muscles use it as fuel, exerting an anticatabolic effect. It also increases levels of insulin, the hormone that can bring muscle breakdown to a rapid halt and kick-start protein synthesis.

Dosage: 5-10 grams both before and after training

2) HMB

HMB is a metabolite of leucine that increases the secretion of insulin, the body's top anticatabolic hormone. Leucine and its metabolites not only prevent protein breakdown but they have been shown to promote gains in mass, especially in those new to training.

Dosage: 1-3 grams before and after training and 1-2 more doses spread out over the day

3) ARGININE/LYSINE COMBO

Arginine is a conditionally essential amino acid, meaning it becomes a necessity during periods of high stress, such as strict dieting or hardcore training. Lysine is an essential amino acid that's common in many protein foods. One study showed that arginine taken along with lysine increased growth hormone (GH) release. GH saves muscle by initiating a metabolic switch that makes fat the fuel of choice, leaving protein reserves untouched. Like leucine, arginine spikes insulin levels to exert a strong anticatabolic effect.

Dosage: 3-5 grams of arginine and 3-5 grams of lysine one hour before training

4) PHOSPHATI-DYLESRINE (PS)

PS is a phospholipid derived from soybeans that helps control cortisol, a hormone that disassembles protein, Cortisol levels often spike during hard training, leaving the body vuinerable to protein breakdown and muscle loss. Taking PS after training can help suppress the rise of cortisol. The result? The body is able to restart the anabolic process.

Dosage: 800 mg before training

5) KETOISOCA-PROATE (KIC)

KIC is a metabolite of leucine and a precursor to HMB. Like leucine, it works to provide fuel to muscles and prevent muscle loss, especially in dieters. KIC also reduces ammonia buildup. Ammonla is a toxic byproduct of metabolism that interferes with the production of glycogen and ATP, vital components for tissue repair and recovery. This supplement certainly worked for cattle farmers: KIC-fed cattle have up to 20% less fat and 15% more muscle weight. The same amazing results haven't yet been seen in human studies, but KIC holds some real promise for the bodybuilding set.

Dosage: 1-3 grams both at breakfast and before training

6)VITAMIN E

Vitamin E is a fat-soluble vitamin with benefits. It combats oxidative stress related to training and dieting. Oxidation can kill off tissue, including muscle, and push the body into a catabolic state. The results of one study suggested that Vitamin E intake decreased malondialdehyde, a marker for oxidation. The same study also showed that Vitamin E decreased creatine kinase activity, an indicator for muscle-fiber injury.

Dosage: 400-800 mg daily taken with breakfast

7) VITAMIN C

This water-soluble vitamin can cushion the effects of free radicals, the oxidative compounds that target tissues and render them weak, contributing to muscle inflammation and breakdown. Vitamin C also controls cortisol, the stress hormone that rises with excessive dieting or training. A study indicated that 1,000 mg a day given to weight-lifters helped keep cortisol under control.

Dosage: 500-1,000 mg taken with your post-training meal

8) CASEIN

The curd formed when milk is left to sour, casein is a slow-digesting, fat-free protein that requires two hours to "peak" in the blood and lasts for up to seven hours. Continuous release might prevent the burning of protein when calories are reduced. In one study, casein offered a classic anticatabolic effect--more muscle retention and greater fat loss.

Dosage: 40-50 grams before bed (as the body can slip into catabolism overnight) or mixed with whey protein at the start of the day (for a kick-start of amino acid infusion)

9) GLUTAMINE

Glutamine increases water volume in muscles. Greater water content generally helps the body retain muscle tissue by protecting it from catabolism. Glutamine also helps suppress circulating cortisol levels.