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cover of episode 289. The Worst Supplements People Take For Muscle Growth

289. The Worst Supplements People Take For Muscle Growth

2025/1/14
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Boost Your Biology with Lucas Aoun
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Lucas Owen：我将讨论人们常犯的增肌补充剂误区，并深入探讨为什么这些补充剂实际上对肌肉生长没有益处。首先是支链氨基酸（BCAAs）。虽然BCAAs很流行，但这并不意味着它有效。许多补充剂的有效性缺乏科学证据支持。研究表明，BCAAs虽然能减少运动后的肌酸激酶水平和肌肉酸痛，但不能加速肌肉运动恢复。此外，BCAAs对肌肉蛋白质合成的刺激作用小于完整蛋白质来源，例如肉类、家禽、鱼类、乳制品等。这些食物含有BCAAs和其他必需氨基酸，对肌肉蛋白质合成更有效。BCAAs可能降低大脑多巴胺和血清素水平，影响情绪。因此，除非在严重热量不足、极度节食或剧烈运动后减轻肌肉酸痛的情况下，否则不建议补充BCAAs。 接下来是谷氨酰胺。谷氨酰胺是人体中最丰富的氨基酸，人体可以自行合成，因此通常不需要额外补充。研究表明，谷氨酰胺补充剂对瘦体重或脂肪量没有影响，即使在积极节食期间也是如此。虽然谷氨酰胺对肌肉合成有一定作用，但通过食物摄取的谷氨酰胺似乎已经足够。谷氨酰胺对肠道健康和免疫系统很重要，补充剂可能有助于改善肠道功能，但对肌肉生长没有帮助。 最后是β-丙氨酸。β-丙氨酸可以提高耐力，但我个人认为它对肌肉生长没有帮助。研究表明，β-丙氨酸补充剂不会增强肌肉大小、力量和耐力的适应性。β-丙氨酸的主要作用是缓冲酸性物质堆积，从而使人能够更努力、更长时间地锻炼。这可能会间接改善运动表现，但对肌肉生长的直接作用有限。 总而言之，文中提到的补充剂不应完全避免，只是它们对肌肉生长帮助不大，还有其他更好的选择。

Deep Dive

Key Insights

Why are BCAAs considered ineffective for muscle growth?

BCAAs reduce muscle soreness and creatine kinase levels post-exercise but do not accelerate muscle performance recovery. They also stimulate muscle protein synthesis less effectively than complete protein sources. Additionally, BCAAs can lower dopamine and serotonin, impacting mood and anxiety.

When might BCAAs be beneficial?

BCAAs may be useful during severe caloric deficits to offset catabolic effects or to slightly reduce muscle soreness after extreme physical exertion or severe DOMS.

What does research say about glutamine supplementation for muscle growth?

Glutamine supplementation does not improve strength, lean body mass, or body composition, even during aggressive dieting. It is conditionally essential only for critically ill or injured individuals, not for healthy people aiming to build muscle.

What are the potential benefits of glutamine?

Glutamine may support gut health by sealing tight junctions and reversing leaky gut. It can also reduce exercise-induced intestinal dysfunctions and lower the risk of illness from prolonged endurance exercise.

Why is beta-alanine not effective for muscle growth?

Beta-alanine buffers acid buildup, enhancing endurance and performance, but it does not directly boost muscle gain or fat loss. Studies show it does not enhance muscle size, strength, or endurance adaptations during resistance training.

What are the potential benefits of beta-alanine?

Beta-alanine improves endurance, enhances performance in activities like sprinting, and may mitigate negative mood states in physically active individuals.

Chapters
This chapter explores the effectiveness of BCAAs for muscle growth, examining scientific studies and concluding that while BCAAs have some benefits, they are not effective for muscle growth and can have negative side effects.
  • BCAAs do not accelerate muscle performance recovery despite reducing muscle soreness.
  • BCAAs' stimulatory effect on muscle protein synthesis is less than that of complete protein sources.
  • BCAAs can lower dopamine and serotonin, negatively impacting mood.
  • BCAAs are beneficial only during severe caloric deficits or extreme physical exertion.

Shownotes Transcript

In this solocast Lucas delves into the key supplement mistakes people make when trying to gain muscle.

Check Out My Website For Coaching, Recommended Products and Much More:

https://www.boostyourbiology.com/

Disclaimer:

The information provided in this podcast episode is for entertainment purposes and is NOT MEDICAL ADVICE. If you have any questions about your health, contact a medical professional. This content is strictly the opinions of Lucas Aoun and is for informational and entertainment purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult with their doctors or qualified health professionals regarding specific health questions. Neither Lucas Aoun nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this content. All consumers of this content especially taking prescription or over-the-counter medications should consult their physician before beginning any nutritional, supplement or lifestyle program. Hosted on Acast. See acast.com/privacy) for more information.