Some thoughts on free form BCAA and tryptophan affecting fatigue

[5151]

While reading some of the more reputable forum members posts on the major drawback of pretty much all free form EAA products is that they are "incomplete" because they don't contain tryptophan. It then seems logical that if one desired a "complete" EAA product they could simply buy free form tryptophan and add it. However after doing some reading I'm unsure about that. While using my schools database I came across this from The Journal of Nutrition:

Branched-Chain Amino Acids: Metabolism, Physiological Function, and Application: Session III
Branched-Chain Amino Acids and Central Fatigue1?3,
Eric A. Newsholme* and Eva Blomstrand{dagger},**,4

* Merton College, Oxford, UK, {dagger} University College of Physical Education and Sports, and ** Department of Physiology and Pharmacology, Karolinska Institutet, Stockholm, Sweden

...The transport of Trp into the brain is regulated not only by the concentration of Trp in the bloodstream, but also by the concentration of other large neutral amino acids, in particular the BCAAs, which compete with Trp for transport into the brain (7?9). During sustained exercise, BCAAs are taken up by the muscle and the plasma concentration decreases. In addition, when exercise elevates the plasma level of free fatty acids (FFAs)5, it also increases the plasma level of free Trp because FFAs and Trp compete for the same binding sites to albumin (10,11). An increase in the plasma ratio of free Trp:BCAAs, which is found during and, particularly after, sustained exercise (12), will thus favor the transport of Trp into the brain. In fact, an uptake of Trp by the brain, evaluated from arteriojugular venous concentration differences, was found in human subjects during sustained exercise (13,14). Enhanced entry of Trp leads to increased 5-HT levels in specific areas of rat brains (Fig. 2) and in the cerebrospinal fluid of rats running on a treadmill (15?17). Assuming this is also the case in humans, exercise should increase the synthesis, concentration, and release of 5-HT from some neurons, which could be responsible for fatigue during and after sustained exercise (Fig. 3).

This theory seems to lend itself to the idea that all these EAA products sans tryptophan are a blessing and not a curse. However that really depends on how much free form BCAA/tryptophan is required to affect the process either way. I'll post some more articles as I find them, you'll have to forgive noobishness at posting/commenting on articles of this nature I'm a political science major. Also I have the full text to the article above if anyones interested.

Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise.

Blomstrand E, Hassm?n P, Ek S, Ekblom B, Newsholme EA.

Pripps Bryggerier, Research Laboratories, Stockholm, Sweden.

On two occasions, seven male endurance-trained cyclists performed exhaustive exercise on a cycle ergometer in the morning after they had performed a bout of exercise the preceding evening in an attempt to lower the muscle glycogen stores. The subjects exercised at a work rate corresponding to approximately 70% of their maximal oxygen uptake for 60 min, followed by another 20 min of maximal exercise. During exercise the subjects were given either a solution of branched-chain amino acids (BCAAs) or flavoured water (placebo). Every 10 min during exercise the subjects rated their perceived exertion and mental fatigue on two different Borg scales. During the 60 min exercise at a given work rate the subjects ratings of perceived exertion when they were given BCAAs were 7% lower, and their ratings of mental fatigue were 15% lower than when they were given placebo. In addition, the performance in the colour task of Stroops Colour Word Test performed after exercise was improved when BCAAs had been ingested during exercise, compared with the results from the placebo trial. There was no difference in the physical performance between the two trials measured as the amount of work done during the last 20 min of exercise when the subjects performed at their maximum. The plasma concentration ratio of free tryptophan/BCAAs, which increased by 45% during exercise and by 150% 5 min after exercise in the placebo trial, remained unchanged or even decreased when BCAAs were ingested.

Couldn't get access to the full text of the one above so I have no idea how much BCAA was in the solution. I know cycling studies are often disregarded by the bodybuilding community because several hours on a bike are much different then 90 mins in a weight room, however the short duration of the cycling is more accommodating in this situation. The study seems to suggest that the anti-fatigue effects of BCAA seem to be mentally present but not present in either performance or tryptophan:BCAA ratio.

Med Sci Sports Exerc. 1998 Jan;30(1):83-91.
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Branched-chain amino acids prolong exercise during heat stress in men and women.

Mittleman KD, Ricci MR, Bailey SP.

Department of Exercise Science, Rutgers University, New Brunswick, NJ 08903, USA. [email protected]

To assess the effect of branched-chain amino acids (BCAA) supplementation on endurance performance in the heat, six women and seven men participated in two trials of rest in the heat (Ta = 34.4 +/- 1.8 degrees C; rh = 39 +/- 14%), followed by 40% VO2peak exercise to exhaustion. Subjects ingested 5 mL x kg(-1) of a placebo (PLAC) or BCAA drink every 30 min. Cycle time to exhaustion increased during BCAA (153.1 +/- 13.3 vs 137.0 +/- 12.2 min, P < 0.05) for men and women. Plasma glucose was maintained at baseline values for both drinks; however, women had significantly higher concentrations (5.9 +/- 0.6 vs 4.0 +/- 0.2 mM, P < 0.05). Plasma free fatty acids and ammonia were not influenced by drink or gender but increased over time. BCAA resulted in a significant (P < 0.05) increase in plasma BCAA (1209 +/- 119 vs 496 +/- 44 microM), while F-TRP (9.6 +/- 0.9 vs 12.0 +/- 1.3 microM) and F-TRP:BCAA were decreased (0.009 +/- 0.001 vs 0.024 +/- 0.003 ND) in both men and women. Cardiovascular and thermoregulatory data were similar between treatments for all subjects. Psychological data were not influenced by BCAA. These results indicate BCAA supplementation prolongs moderate exercise performance in the heat.

This one seems to support BCAA ingestion to reduce fatigue and goes as far as to say that tryptophan:BCAA ratio was in fact reduced.

Horm Metab Res. 1998 Apr;30(4):188-94.
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Influence of paroxetine, branched-chain amino acids and tyrosine on neuroendocrine system responses and fatigue in humans.

Str?der HK, Hollmann W, Platen P, Donike M, Gotzmann A, Weber K.

Institute of Sports Games, German Sport University, K?ln.

Effects of a serotonin re-uptake inhibitor and oral amino acid supplementations on physical and mental performance as well as neuroendocrine variables were investigated. 10 male subjects cycled in four trials until exhaustion. Participants ingested a placebo in trial (T) I, 20 mg paroxetine in T II, 21 g branched-chain amino acids (BCAA) in T III and 20g tyrosine (TYR) in T IV. Heart rate, capillary lactate, plasma insulin, free fatty acids, glucose, serotonin and beta-endorphin did not differ in trials. Plasma ammonia increments during exercise were higher in T III. Plasma BCAA in T III and plasma TYR in T IV were increased after 30 min of exercise according to the supplemented substances. In contrast to all other trials, the ratio of plasma free TRP/BCAA did not increase in T III. Plasma TYR/BCAA was augmented in T IV and decreased in T III after 30 min of exercise, whereas it did not change in T I and II. Plasma prolactin (PRL), growth hormone, cortisol, adrenocorticotropic hormone, norepinephrine and epinephrine increased during all trials. Plasma PRL increments were higher in T IV. Exhaustion was reached earlier in T II. No significant differences were found between other trials. Drive during psychometric testing subsequent to exercise was improved in T III and IV. The results indicate that fatigue during endurance exercise was increased by pharmacological augmentation of the brain serotonergic activity. However, a reduction of 5-HT synthesis via BCAA supplementation did not affect physical fatigue. TYR administration did not alter physical performance either although plasma PRL increments suggest that changes in the monoaminergic system were induced. Precaution is necessary before assuming an ergogenic value of amino acids.

This seems to indicate BCAAs helped with reducing fatigue however at a 21g dose.

Int J Sports Med. 1999 Jul;20(5):309-14.
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Effects of branched-chain amino acids and carbohydrate on fatigue during intermittent, high-intensity running.

Davis JM, Welsh RS, De Volve KL, Alderson NA.

Department of Exercise Science, School of Public Health, University of South Carolina, Columbia 29208, USA. [email protected]

Experimental support for the hypothesized benefits of BCAA supplements on endurance performance is limited. However, it is theorized that the benefits may be enhanced if 1) BCAA are taken along with a pre-event carbohydrate meal as well as during exercise, and 2) the exercise is intermittent in nature. This study tested the effects of ingesting carbohydrate beverages with and without BCAA before and during intermittent high-intensity running to fatigue. Eight subjects performed 3 exercise trials consisting of intermittent shuttle running (walking, sprinting, and running) to fatigue. Subjects drank either carbohydrate drinks given 1 h before (5 mL/kg, 18% carbohydrate) and during exercise (2 mL/kg, 6% carbohydrate) (CHO), carbohydrate drinks with BCAA (7 g) added to the portions consumed 1 h before and immediately before exercise (CHO+BCAA), or flavored water placebos (P). Subjects ran longer when fed either CHO or CHO+BCAA as compared to P, with no differences between CHO and CHO+BCAA. CHO and CHO+BCAA also had higher plasma glucose and insulin, and lower FFA (p < 0.05). These findings confirm a beneficial effect of carbohydrate feedings on fatigue during exercise designed to mimic the activity pattern that occurs in sports like soccer, basketball, and hockey. They do not, however, support the hypothesis of an added benefit of BCAA supplements.

This is support that carbs are beneficial during exercise which I hope is of no surprise to anyone. It is not in favor of BCAA however and a dosage of 7g seems far more practical.

 

[5151]

Branched-chain amino acid supplementation and human performance when hypohydrated in the heat
Samuel N. Cheuvront,1 Robert Carter, III,1 Margaret A. Kolka,1 Harris R. Lieberman,1 Mark D. Kellogg,2 and Michael N. Sawka1

1US Army Research Institute of Environmental Medicine, Natick 01760; and 2Department of Laboratory Medicine, Children's Hospital, Boston, Massachusetts 02115

Submitted 8 April 2004 ; accepted in final form 19 May 2004

The serotonin system may contribute to reduced human performance when hypohydrated in the heat. This study determined whether branched-chain amino acid (BCAA) supplementation could sustain exercise and cognitive performance in the heat (40?C dry bulb, 20% relative humidity) when hypohydrated by 4% of body mass. Seven heat-acclimated men completed two experimental trials, each consisting of one preparation and one test day. On day 1, a low-carbohydrate diet was eaten and subjects performed exhaustive cycling (morning) and treadmill exercise in the heat (afternoon) to lower muscle glycogen and achieve the desired hypohydration level. On day 2, subjects consumed an isocaloric BCAA and carbohydrate (BC) or carbohydrate-only drink during exercise. Experimental trials included 60 min of cycle ergometry (50% peak oxygen uptake) followed by a 30-min time trial in the heat. A cognitive test battery was completed before and after exercise, and blood samples were taken. BC produced a 2.5-fold increase (P < 0.05) in plasma BCAA and lowered (P < 0.05) the ratios of total tryptophan to BCAA and large neutral amino acid. Blood prolactin, glucose, lactate, and osmolality were not different between trials but increased over time. Cardiovascular and thermoregulatory data were also similar between trials. BC did not alter time-trial performance, cognitive performance, mood, perceived exertion, or perceived thermal comfort. We conclude that BCAA does not alter exercise or cognitive performance in the heat when subjects are hypohydrated.

This study shows a lowered ratio of tryptophan:BCAA ratio but does conclude that this reduced ratio leads to better performance or reduced fatigue. Therefore who the hell cares what the ratio is?

The effect of acute branched-chain amino acid supplementation on prolonged exercise capacity in a warm environment.

Watson P, Shirreffs SM, Maughan RJ.

School of Sport and Exercise Sciences, Loughborough University, Leicestershire LE11 3TU, UK.

Eight males were recruited to examine the effect of branched-chain amino acid (BCAA) supplementation on exercise capacity in a glycogen-depleted state in a warm environment. Following a exercise and dietary regimen designed to reduce glycogen availability, subjects returned to the laboratory the following morning and remained seated for 2 h, before cycling to volitional exhaustion at 50% VO2 peak in a warm environment [30.0 (0.2) degrees C; mean (SD)]. Four 250 ml aliquots of a 12 g l(-1) BCAA solution or placebo were ingested at 30 min intervals prior to exercise, with an additional 150 ml consumed every 15 min throughout exercise. BCAA ingestion had no effect on exercise capacity [placebo 103.9 (26.9) min; BCAA 111.0 (29.2) min; P = 0.129). No difference in heart rate (P = 0.345), core temperature (P = 0.628), or weighted mean skin temperature (P = 0.114) was apparent between trials. Ingestion of the BCAA solution produced a marked increase in plasma BCAA immediately prior to exercise [+ 1126 (158) micromol l(-1); P < 0.001) with this difference maintained throughout. Consequently, a significant reduction in the plasma concentration ratio of free tryptophan to BCAA was observed during the BCAA trial when compared to the placebo (P < 0.001). Plasma ammonia concentration was significantly elevated during exercise throughout the BCAA trial (P < 0.001), with no change from rest apparent during the placebo trial (P = 0.608). Blood glucose (P = 0.114) and lactate (P = 0.836) concentrations were not different between trials. Ingestion of a BCAA solution prior to, and during, prolonged exercise in glycogen-depleted subjects did not influence exercise capacity in a warm environment.

Again this seems to support the side of BCAA reducing the tryptophan:BCAA ratio but that that ratio does not seems to affect fatigue.

So it looks like my conclusions are:
-That while BCAA may help reduce the feelings of mental fatigue but not physical performance at high doses. Therefore the ingestion of BCAAs for that purpose seem unpractical for this purpose.
-Ingestion of tryptophan may increase the tryptophan/BCAA ratio however this does not seem to have an effect on fatigue.

Any comments on any of these topics would really be appreciated.

 

[The G Train]

mental faqtigue can play a huge role on performance because of lower output by the central nervous system and therefore lowered strength output. Caffeine increases str for weight training specifically because of it's effect on the CNS.

 

[5151]

mental faqtigue can play a huge role on performance because of lower output by the central nervous system and therefore lowered strength output. Caffeine increases str for weight training specifically because of it's effect on the CNS.

no doubt caffeine can have a place in a weightlifters regimen. My question is more whether the claims that free form BCAA helps reduce fatigue while training by reducing the Trp:BCAA ration which would induce less of a heightened 5-HT response are valid. The research above certainly does not seem to indicate so, or even that 5-HT plays much of a role at all in fatigue.

 

[The G Train]

gotcha