Top 5 Supplements - International Society Of Sports Nutrition

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Rebuilding • As little at 3 grams of EAA’s is enough to significantly increase protein synthesis (Miller et al. 2003) • However, 6 grams of EAA’s has shown to maximally stimulate protein synthesis in smaller subjects. Borsheim et al. Am J Physiol. 283:E648-57, 2002 • 100 grams of CHO can increase protein synthesis by 35% but is not as effective as 6 grams of EAA’s (250%) (Biolo et al. 1997, Borsheim et al. 2003) 26
Rebuilding Net Muscle Protein Balance post exercise 120 100 nmol/min/100 ml leg volume 80 60 40 20 0 40 g mixed aa 40 g essential aa 6 g essential + 35 g sucrose 27
Page 1 and 2: Top 5 Supplements For Muscle Buildi
Page 3 and 4: The Top 5 Why Should It Be My Top 5
Page 5 and 6: My Approach To Top 5 • Best by Ca
Page 7 and 8: Why Are Supplements Used? • Add t
Page 9 and 10: What is a Category? • A Placement
Page 11 and 12: What is Top 5? • You Need To Defi
Page 13 and 14: Anecdotal Evidence? • Is it impor
Page 15 and 16: Muscle Building • What is Buildin
Page 17 and 18: A Quick Review of Some General Stud
Page 19 and 20: Study Examining EAA Consumption Bir
Page 21 and 22: Results Fat Mass (kg) change Placeb
Page 23 and 24: Conclusion • The data suggest tha
Page 25: Rebuilding • Essential Amino Acid
Page 29 and 30: Percent Increase Cross-Sectional Ar
Page 31 and 32: Ingredient or Ingredients? Many Pro
Page 33 and 34: Sustamine and BCAAs • Post Workou
Page 35 and 36: Caffeine • Pre-Workout or Anytime
Page 37 and 38: Citrulline Malate Latest Research
Page 39 and 40: Bio-Active Peptides • New Emergin
Page 41 and 42: Some Promising Ingredients - Fish O

Top 5 Supplements - International Society Of Sports Nutrition

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