A Unique Look at the Science of Endurance & Recovery
One of the primary reasons for supplementing with BCAAs is to trigger muscle repair via protein synthesis as well as lower post-workout soreness. Their benefits are described in detail in an earlier dedicated post Get The ANSwer on BCAAs. But to recap, during endurance activities, BCAA levels decrease because they get consumed by skeletal muscle for energy. Decreased Valine levels in particular can modify neurotransmitter balance to enhance the perception of fatigue. Using BCAAs while you workout can help maintain adequate levels to prevent that perceived exhaustion, offer additional fuel for your muscles and protect against muscle breakdown (catabolism).
Coupling BCAAs with other ingredients like Taurine can further enhance endurance and reduce post-workout muscle soreness. Learn more here: Muscle Horsepower!
Other supplementation strategies for enhancing muscle performance and endurance can include: (i) enhancing blood flow to the muscles via nitric oxide modulation – more blood availability can mean more oxygen and nutrient delivery to working muscles; (ii) lactic acid buffering – during anaerobic activity, the production of lactic acid is associated with the ‘burn’ that you may feel in those last couple reps; and (iii) anti-oxidant use to fight against potential free radical damage that can occur with strenuous exercise.
In this article we’ll explore a couple of ingredients that can satisfy all 3 strategies and enhance muscle endurance to get your performance to the next level!
Citrulline Malate
Citrulline malate is simply a salt formed with the combination of L-Citrulline and Malic acid. We’ll take a look at the benefits of each of the components individually, since this is truly a 2-in-1 wonder compound.
Citrulline is known as the ‘pump’ amino acid. It has been clinically shown to be much more effective than supplementing with arginine at raising serum arginine levels. This is important since arginine is a key substrate in nitric oxide production. Studies suggest that Citrulline increases the rate of ATP synthesis during exercise and greater phosphocreatine recovery after exercise. Citrulline also supports reduced lactic acid and ammonia levels, which leads to better muscle performance and increased endurance. This is one of the key reasons why it’s one of our absolute favorite ingredients and is found in both our Pre-Workout formula’s – Ritual and Dilate.
Nitric oxide is a mediator of blood vessel relaxation or vasodilation. Relaxation of blood vessels allows for higher volume blood flow and oxygen and nutrient delivery to muscles (like BCAAs), as well as faster removal of lactic acid and ammonia to prevent fatigue.
The ‘Malate’ portion of Citrulline malate, can effectively mop up free hydrogen ions (H+) that contributed to pH drop in muscles during intense exercise with the generation of lactic acid. Malate is also a substrate in the Kreb’s cycle, a key mechanism of aerobic ATP production within the cell.
Several research studies on trained athletes have shown that taking Citrulline Malate can enhance muscular endurance, increasing bench press rep count, enhance muscle recovery and lower muscle soreness. Definitely a key supplement to add to the arsenal for next level performance.
Rosa Roxburghii Extract
Definitely a lesser-known ingredient to the Western world, the extract of Rosa Roxburghii has a history of ancient traditional use for a multitude of purposes. Commonly known as sweet chestnut rose, it has been traditionally used in China for longevity, cancer, immunity and atherosclerosis prevention. It’s absolutely loaded with nutritional content including: Vitamin C, biotin, polyphenols, polysaccharides, minerals like zinc, strontium as well as Super Oxide Dismutase (SOD). The natural fruit contains 46 times more Vitamin C than an orange, 120 times more flavonoids than your average green vegetable, and 10-60 times more than that of other citrus fruits.
Two human double-blind, placebo-controlled studies with Rosa Roxburghii have shown antioxidant, cardiovascular, and mental benefits. After supplementation, natural killer (NK) cell activity, erythrocyte catalase, SOD and glutathione (GSH) levels all increased, while serum lipid peroxides decreased. Several indicators of cardiovascular function and circulation improved, and peripheral vascular resistance was reduced. Reaction times to a selective light reaction test decreased, and memory was improved. All these changes were significant, with no such changes in the control group. Similarly in the second study young, healthy, subjects received either a placebo or Rosa Roxburghii for five weeks and the test group saw significantly increased plasma antioxidant capacity (glutathione).
Rosa roxburghii has also demonstrated performance benefits for athletes as well, with enhanced muscle glycogen recovery, high intensity performance endurance and decreased post-workout oxidative inflammation.
New Amino HP is one of the first sport nutrition products on the market to offer Rosa Roxburghii in a potent high-ratio extract for enhanced muscular performance, endurance and recovery.
