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A meta-study concluded that intake of protein supplements higher than around 1.6 g/kg/day do not further improve the gains in FFM (fat free mass) [3] “at least for younger individuals”, [3] with a confidence interval from 1.03 to 2.20 [3] so “it may be prudent to recommend ~2.2 g protein/kg/d for those seeking to maximize resistance ...
Whey protein contains high levels of all the essential amino acids and branched-chain amino acids. It also has the highest content of the amino acid cysteine, which aids in the biosynthesis of glutathione. For bodybuilders, whey protein provides amino acids used to aid in muscle recovery. [15]
It exists at neutral pH as the zwitterion CH 3 N + (H) 2 CH 2 CO 2 −, which can be obtained as a white, water-soluble powder. Like some amino acids, sarcosine converts to a cation at low pH and an anion at high pH, with the respective formulas CH 3 N + (H) 2 CH 2 CO 2 H and CH 3 N(H)CH 2 CO 2 −. Sarcosine is a close relative of glycine ...
The "essential" fatty acids are alpha-linolenic acid (ALA), an omega-3 fatty acid, and linoleic acid (LA), an omega-6 fatty acid. [42] [43] ALA can be elongated in the body to create other omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Plant oils, particularly seed and nut oils, contain ALA. [42]
Glutamine (symbol Gln or Q) [3] is an α-amino acid that is used in the biosynthesis of proteins. Its side chain is similar to that of glutamic acid, except the carboxylic acid group is replaced by an amide. It is classified as a charge-neutral, polar amino acid.
β-Hydroxy β-methylbutyric acid [note 1] (HMB), otherwise known as its conjugate base, β-hydroxy β-methylbutyrate, is a naturally produced substance in humans that is used as a dietary supplement and as an ingredient in certain medical foods that are intended to promote wound healing and provide nutritional support for people with muscle wasting due to cancer or HIV/AIDS.
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3-Aminoisobutyric acid (also known as β-aminoisobutyric acid or BAIBA) is a product formed by the catabolism of thymine. During exercise, the increase of PGC-1α protein triggers the secretion of BAIBA from exercising muscles into the blood (concentration 2 to 3 μM in human serum).
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