Oxygen USA — September-October 2017

development. Vitamin B6 (pyridoxine) is
critical for transforming amino acids into
proteins, thereby providing the building
blocks for healthy muscle tissue. Biotin (B7)
is also important for amino-acid metabo-
lism, which helps promote improvements in
muscle function, strength and endurance.
Finally, B12 (cobalamin) assists in energy
production and health of red blood cells. It
is also necessary for proper immune func-
tion, which is needed for proper muscle
recovery and cumulative development of
strength. Be sure to take at least 100 percent
of the daily value of B3 (20 milligrams), B6
(2 milligrams), B7 (300 micrograms) and
B12 (6 micrograms) each day as part of an
overall B-complex formula. Because the B
vitamins are water-soluble, any excess not
immediately used is fl ushed out in the urine.
Therefore, you can supplement more than
once daily or use a timed-release formula.

Beta-Alanine. This nonessential amino
combines with histidine in the body to
form carnosine, which is shown to increase
muscle strength, endurance and tone.
Beta-alanine is the limiting factor in this
equation, so its supplementation is critical
for improved performance. You can fi nd this
amino in preworkout supplements or take
it on its own. Ingest 1 to 3 grams before and
after workouts.

By Steve Downs, CSCS

PROTEIN IS THE

FUEL BY WHICH

MUSCLES GROW,

BUT A FEW KEY

SUPPLEMENTS

CAN STIMULATE

PROTEIN

SYNTHESIS.

Betaine. Another nonessential amino

acid, betaine has been shown to have

potential benefi ts for improving body com-

position and helping promote muscle gains

through its role in protein synthesis. Recent

research shows that betaine helps increase

muscle power output and muscle force

production, reduce muscle pain, and boost

muscle endurance and performance of

quality lifting repetitions. It’s also shown to

help improve fat-burning capacity. For best

results, supplement with 1,500 to 2,000

milligrams daily.

Vitamin C. This antioxidant vitamin is

critical for synthesis of collagen and elas-

tin, which are necessary for tendon and

ligament structure and function. Tendons

anchor muscle tissue into joints, while liga-

ments provide joint stability — both critical

to muscle activity. It also contributes to the

health of blood vessels, which provide oxy-

gen and nutrients to muscle tissue. Another

water-soluble vitamin, C can be consumed

safely well in excess of the 60-milligram

Daily Value. But don’t take too much C —

one study showed that 1,000 milligrams

daily (along with 235 milligrams of vitamin

E) actually hampered strength increases in

response to heavy training.

ZMA. This supplement is a combina-

tion of zinc monomethionine/aspartate ,

magnesium aspartate and vitamin B6.

Research shows that it helps boost strength

and power, enhance muscle recovery and

even aid in fat loss. It does so in part by

promoting higher levels of testosterone and

insulin-like growth factor-1 (IGF-1) during

intense training. Zinc is also known to be

involved in protein synthesis, while magne-

sium works on the pathways that infl uence

muscle growth. For best results, take two

capsules of standardized ZMA before bed,

which will deliver 20 milligrams of zinc and

300 milligrams of magnesium. It will also

enhance your sleep.