Why do so many fitness enthusiasts have such a limited understanding of protein and amino acids? We hope that the information in this article will serve as a beacon among the sea of misinformation about protein and amino acids.

List of Recommended Amino Acid Supplements:

L-Arginine - Increases Your Bodies Growth Hormone and Sexual Performance

L-Carnitine - Promotes Muscle Growth and Development

Chromium - Gain More Eenergy, Burning Fat, and Building Muscle

L-Lysine - Maintain Muslce Growth and Lean Body Mass

L-Glutamine - Reduce Muscle Deterioration from Working Out

Glycine - Creates Muscle Tissue and Converts Glucose Into Energy

L-Ornithine - Build and Maintain Muscle and Lose Fat

L-Tyrosine - Helps Avoid Overtraining

What is Amino Acids and where do they come from?

Amino acids are the building blocks of protein. Amino Acids supplements (listed above) are an effective and useful blend of essential amino acids for the human body.

Amino acids come naturally from protein rich sources such as meat, fish, dairy products, and vegetables such as legumes, peas, and grains but most athletes include amino acid supplements to their diets. There are many types of amino acid supplements on the market. Some products claim to have a large quantity of amino acids, but come primarily from a weak protein source (such as milk). Unfortunately, people may have allergies associated with the protein source. The individual supplements, listed below, will give you the same results without any addtional fillers.

What does it do and what scientific studies give evidence to support this?

Amino acids are essential to the human body. Bodybuilders can especially benefit from supplementing amino acids because they aid in repair, growth, and development of muscle tissue. The body, through assimilation of amino acids, produces over 50,000 proteins and over 15,000 enzymes. Amino acids are not only responsible for the production of all the body's enzymes (including digestive enzymes), but they also play a key role in normalizing moods, concentration, aggression, attention, and sleep. After protein is consumed, it is broken down into amino acids. Then, individual amino acids are used to create necessary body proteins and enzymes. Digestive enzymes break down the proteins a person consumes into amino acids. Scientists, experts, and medical professionals agree that getting enough amino acids in one's diet is an important factor in maintaining good nutrition.

Who needs it and what are some symptoms of deficiency?

Athletes and those wishing to lose weight can benefit from amino acid supplements. One's body needs amino acids in order to get amino acids from food.

How much should be taken? Are there any side effects?

Follow the prescribed instructions on each bottle to maintain the best benefits of supplements. There are no side effects with proper supplementation.

Consuming Protein Supplements Can Help Deter the Effects of Overtraining!

Protein intake of approx. 0.88 grams per pound of body weight resulted in increased prevention of overtraining. This study was conducted at Ball State University on 17 weight-trained men. They were put on a four week "overtraining" program were they did 8-12 rep maxes for three sets, eight exercises for the first two weeks, then five sets, five exercises for 3-5 rep maxes for the next two weeks. The men were chosen to receive either an amino acid supplement or a placebo for the duration of the four weeks (0.88 grams/lb body weight/day). Those that were given the amino acids had measureable positive changes in total testosterone, the ratio of testosterone to the protein that transports it, and hemoglobin compared to those given a placebo. This proves that adequate protein consumption is the key to making gains!.

If you want the lean, long fit body of a surfer/swimmer, you need to lay down the heavy weights and train for endurance muscles. Depending on your personal fitness goals and objectives, there are a couple of different philosophies that will work well.

Below are examples of three endurance-training workouts that vary based upon your current fitness level. Try the first series of more linear movements (up and down and forward and backwards) before moving more advanced exercises. Those require you to be well conditioned in balancing exercises and in their core (hips, lower back, pelvis) and able to handle rotations and twists, which, if not prepared for, can add stress to your muscles and joints (beware those of you with a history of back hip, knee or shoulder injuries). We recommend you check with a qualified health professional before attempting any exercises.

ENDURANCE, BALANCE, AND EXPLOSIVE STRENGTH TRAINING

This type of training is known as circuit training and challenges you to work in intervals performing different exercises using your own body weight vs. weights with little-to-no recovery time between exercises. Train at intervals that last longer than your typical time spent lifting weights and within a couple of weeks and over the next couple of months, your endurance and intensity and skill will begin to improve as well as rip your muscles for that toned look. As you improve your fitness, slowly add the suggested challenging movements that, along with endurance, also improve your strength.

Take it S-L-O-W. Always maintain good posture and spine alignment when performing all techniques and exercises. Your form will follow function.

Have fun and listen to your body. Some discomfort is normal. Pain however is not. Soreness (muscles) for longer than 24 hours after a workout (Delayed Onset Muscle Soreness) means you have pushed too hard too quickly and your body is not recovering at a healthy rate. This is a great example of listening to your body. Seek to improve endurance at about 10% per week. Workout three-to-five days a week for best results but remember that it is the recovery time that allows our body the rest. It needs to build new muscle, endurance and function.

ENDURANCE TRAINING #1: MODERATE

Try this 12-15 minute endurance training challenge. If it's too easy, repeat.

-10-minute elliptical

-20-minute treadmill

-30-second rest; nose breath into stomach and slow breaths out

-Four sets of push-ups (as many reps you can do until you max out at 20)

-Four sets of dips (as many reps you can do until you max out at 20)

-Four sets of full squats (25, 20, 15, 25 reps)

ENDURANCE TRANING #2: HARDER

Another example that includes endurance training for upper and lower body

-15 minutes jump rope

-Two 5-minute sets of Kettle Bell swings. (Do not attempt Kettle Bell work without professional instruction; technique and safety are number one.)

-Four sets of pull-ups (as many reps you can do until you max out at 20)

-Four sets of push-ups on unstable foundation (Bosu ball)

-Three sets of squats. on unstable foundation (Bosu ball)

Focus is key. If you become fatigued, you naturally lose focus. This is when mistakes can cause injury -- maintain concentration in training and your focus and intensity will improve.

ENDURANCE TRAINING #3: PRO

If you're up to it, here's a workout we recommended to push your body.

p>-20-minute elliptical - Incline = 15

-15-minute treadmill - Fast with incline

Leg Lunges holding 25# weights with each arm and using the Bosu ball as your forward lunge target. (3 sets, 25 reps)

Wood chops lying back on a medicine ball using a 25# weight chopping from side to side. (3 sets, 50 reps)

Decline push ups holding Bosu ball between your hands. (4 sets, 25 reps)

Wide grip pull ups. (4 sets, 15 reps)

Dips. (4 sets, 20, 15, 15, 15 reps)

Decline bench sit ups with #25 weight. Start in the up position with the weight pushed out with your arms, as you recline back, bring the weight over your body to ending at the top of your head and repeat. (3 sets, 25 reps)

Three sets of squats with 25# weights held in arms, on unstable foundation (Bosu ball)

Upper Russian Twists using 25# weights in each arm (3 sets, 50 reps)

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