Walker (2010, p.409-417) also provides information on whey protein; he investigates the ability of whey protein and leucine supplementation to enhance physical and cognitive performance and body composition. Thirty moderately fit participants completed a modified Air Force fitness test, a computer-based cognition test, and a dual-energy X-ray-absorptiometry scan for body composition before and after supplementing their daily diet for 8 wk with either 19.7 g of whey protein and 6.2 g leucine (WPL) or a calorie-equivalent placebo (P). The study showed that bench-press performance increased significantly from Week 1 to Week 8 in the WPL group, whereas the increase in the P group was not significant. Push-up performance increased significantly for WPL, and P showed a no significant increase. Total mass, fat-free mass and lean body mass all increased significantly in the WPL group but showed no change in the P group. No differences were observed within or between groups for crunches, chin-ups, 3-mile-run time, or cognition. In conclusion, the judgements that the authors seem to hold reflect the results of the study as Walker (2010) concludes that supplementing with whey protein and leucine may provide an advantage to people whose performance benefits from increased upper body strength and/or lean body mass.
One of the dietary supplements that Walker (2010) conducted a study on was leucine. Berg (2002, p. 126;128-129) also writes about leucine, mentioning; according to Eric Noreen, M.S., a doctoral candidate in the exercise nutrition research laboratory at the University of Western Ontario, Canada, some strong evidence suggests that branch-chained amino acids, specifically leucine, have the potential to be anabolic. Berg (2002) goes on to mention that several recent studies have shown that taking leucine after a workout significantly raises protein-synthesis rates (muscle growth). However, for the conclusion, Noreen explains that the studies done thus far have been very narrowly focused on special circumstances and populations, which means the data can only be extrapolated to the recreational-athlete population. Berg (2002) explains that unfortunately, we really don't know what the real-world significance is. He then goes on to state that while speculating that the increased protein-synthesis rates will mean more muscle gains over time is reasonable, that conclusion hasn't been definitively established yet.
(Berg 2002) focuses on leucine which is a type of branch-chained amino acid. Similarly Stoppani (2009, p.52) also supplies information on branch-chained amino acids by presenting findings of a study which suggests that bodybuilders should stick with a complete branched-chain amino acids (BCAA) supplement. From the findings from the study, the researchers suggest supplementing with 5-10 grams of branched-chain amino acids within 30 minutes before and after workouts.
Unlike (Stoppani 2009), Gleeson (2005) suggests that no valid scientific evidence supports the commercial claims that orally ingested BCAAs have an anticatabolic effect during and after exercise in humans or that BCAA supplements may accelerate the repair of muscle damage after exercise. Another main point of the article states that acute intakes of BCAA supplements of about 10-30 grams per day seem to be without ill effect. However, the suggested reasons for taking such supplements have not received much support from well-controlled scientific studies.
Kreider (2010, p.7-49) explains research has indicated that people undergoing intense training may need additional protein in their diet to meet protein needs (i.e., 1.4 - 2.0 grams/day). Protein supplements offer a convenient way to ensure that athletes consume quality protein in the diet and meet their protein needs. However, ingesting additional protein beyond that necessary to meet protein needs does not appear to promote additional gains in strength and muscle mass.
Van Loon, Luc J. C. (2007) suggests that with the increasing knowledge about the role of nutrition in increasing exercise performance, it has become clear over the last 2 decades that amino acids, protein, and protein hydrolysates can play an important role. Most of the attention has been focused on their effects at a muscular level. As these nutrients are ingested, however, it also means that gastrointestinal digestibility and absorption can modulate their efficacy significantly. Therefore, discussing the role of amino acids, protein, and protein hydrolysates in sports nutrition entails holding a discussion on all levels of the metabolic route.
Research Problem
After completing a literature review on journal articles relevant to how diet and dietary supplements can impact muscle growth, I have found a specific part of the topic which shows discrepancies; branched-chain amino acids. BCAAs are made up of three amino acids: leucine, isoleucine and valine. Amino acids are the building blocks of protein, which in turn are the building blocks of muscle. Eighteen amino acids make up what is considered a "complete" protein, the type found in food sources such as beef, chicken, milk, eggs and protein powder. Leucine, isoleucine and valine are considered "essential" aminos; that is, your body can't manufacture them on its own and thus needs to get them from your diet. After initial studies that showed promise for these particular aminos as muscle-building agents, BCAA’s supplements began to appear on the market. Stoppani (2009) presents information on the findings of a study which suggests that bodybuilders should stick with a complete BCAA’s supplement, and that more BCAA’s are better. Whereas Gleeson (2005) suggests that no valid scientific evidence supports the commercial claims that orally ingested BCAA’s have an anticatabolic effect during and after exercise in humans or that BCAA’s supplements may accelerate the repair of muscle damage after exercise. Furthermore Berg (2002) concludes on the topic of BCAA’s that we really don't know what the real-world significance is. While speculating that the increased protein-synthesis rates will mean more muscle gains over time is reasonable, that conclusion hasn't been definitively established yet.
As a result of these three journal articles taking different viewpoints on the topic of BCAA’s; I feel this would be a good opportunity to carry out a research project on the topic as there seems to be a lack of agreement and no concrete evidence. I feel this research proposal has the potential to be effective as having a critical eye on what has been found in the past is just as important as having an inquisitive and curious thought about the present and future.
Title
To what extent does a greater consumption of branch chained amino acids (BCAA’s) have an effect on muscle growth when completing a weight training programme?
Methods
The method that I will propose to answer my research question will involve eight participants. Four of the participants will carry out a devised training programme which aims to increase muscle mass under the influence of branch-chained amino acids. While the other four participants will carry out the exact same training programme, however won’t be using branch-chained amino acids. The training programme for all participants will be a duration of ten weeks (see attached). To make this method as reliable as possible I will choose moderately fit male participants who have had no previous experience of weight training. As a result, no participant should have any advantage over another. Furthermore it’s extremely important that the participants carry out the exact same exercises with the same amount of reps and sets; as this will affect the accuracy and reliability of the results. For the four participants that will be taking BCAA’s throughout the ten weeks of the training programme, they will consume the recommended usage; five grams of BCAA’s, three times a day. This will split up into one portion as soon as the participants wake up, one directly after a training session on a training day or in the afternoon on a non-training day, and one in the evening before the participants go to sleep. Before the ten week training programme commences, the eight participants will be tested and taken through an induction of the exercises they will be carrying out. The participants body mass index, body composition and measurements of their biceps, chest and thighs will be recorded. The exact same tests will be taken again after the ten week programme has finished. Then both sets of the individual participants results will be compared and analysed. During the induction that the participants will go through, they’ll each practice the correct technique and work out their one rep max for the exercises in the ten week training programme. This is important as to make this method as reliable as possible I will need to make sure that all participants perform at the same intensity. As it is extremely unlikely that all subjects will be of exactly the same strength and power, if I set the same weight for all the subjects then some will naturally have to use more effort than others to exert a particular amount of repetitions. Training loads will be based on 65% 1-rep max (1-RM, the maximum amount of weight you can lift once) and then increased throughout the study to maintain the 8 to 12 repetition range as strength levels improve .As a result, this method will be more reliable. At the end of the ten week training programme I will again record and analyse the participants one rep max on the exercises to see if there are differences. Finally, I will produce a questionnaire for the participants to fill out at the end of every week to assess how they’re feeling about their training programme and whether or not they feel any improvements.
Paradigmatic Assumptions
This study will follow a positivist paradigm which maintains that reality is fixed and that objective knowledge can be produced through properly employed methods. The positivist paradigm suggests that real events can be observed and explained with logical analysis. Positivists aim to test a theory or describe an experience "through observation and measurement in order to predict and control forces that surround us." (O'Leary, 2004, p.5)
Ontological assumption suggests that changes can be made with those involved, as it is them who construct reality. People can determine “the way things are” and, often, discover the cause effect relations behind reality. At the least, people can find meaningful indicators of what is “really” happening. This is essential in a topic where intervention may be necessary for benefit. Another assumption is that past experiences shape future behaviour.
Epistemological assumption suggests the investigator and the object of investigation are independent from each other and the object can be researched without being influenced by the researcher. Any possible researcher influence can be anticipated, detected, and accounted for (controlled).
Ethics
There are a few ethical concerns to be aware of if carrying out this research proposal. Firstly the subjects need to be completely away of what is expected of them and the details of the research project. The participants who consume the branched-chained amino acids will be informed of what BCAA’s are and the possible side effects. Allergic reactions to BCAA’s are uncommon, but could possibly occur. If there is a reaction, it may possibly be from the dye or preservative the supplement formula includes. A physician will be notified if there is vomiting, rash, weakness or dizziness. Furthermore any supplement can be accidentally taken in excess of the normal recommended dose. Overdosing with branched chain amino acid supplements has occurred. If a crawling feeling is felt on the skin, more than enough of the BCAA was most likely consumed. Valine, a component of BCAA’s, will give such a side effect if taken in excess. Participation in the study will be completely voluntary and withdrawal will be permitted at any time. Before the participants start the study, they will sign a consent form. The data produced from the study will be kept confidential and stored correctly for the maximum length of time permitted after completion. Furthermore the participants will be able to access their particular data of the study if requested. Finally, the participants will be debriefed at the end of the study and given the opportunity to ask any questions if they have any queries.
Timeline
Oct 2011- Receive permission from the gym to use their facilities for the study.
Oct 2011- Advertise for suitable participants (email and posters). Provide my contact details for
potential participants to contact me and declare interest in the study.
Nov 2011- Await volunteer responses; inform them of when questionnaires will be sent.
Nov 2011- Send out questionnaires to the participants who responded to the advertisements.
Include a self addressed stamped envelope for them to return it. Notify the participants that the questionnaires have been sent.
Dec 2011- Evaluate the questionnaires and choose the most suitable participants to take part
In the study.
Dec 2011- Meet up with the chosen candidates and go through a detailed briefing of the study and give them an opportunity to express any queries they have.
Dec 2011- Carry out pre-training programme testing and measurements of the candidates.
Dec 2011- Lead the candidates through an induction of the training programme.
Jan 2012- Training programme commences.
March 2012- Training programme finishes.
March 2012- Post-training programme testing and measurements of the candidates.
March 2012- Debrief of the study with the candidates and analysis of the results.
References
Berg, M. (2002) ‘Power pill: branched-chain amino acids may provide dramatic physical and mental boosts to your training ‘, Men’s Fitness 18/4, pp. 126;128-129
Clark, N. (2006) ‘Bulking up’, American Fitness, 24/1, pp. 40-41
Cribb, P.J., and A. Hayes (2006) Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine and Science in Sports and Exercise 38:1918-1925
Gleeson, M. (2005) ‘Interrelationship between physical activity and branched-chain amino acids’, Journal of Nutrition 135 (6): 1591S-1595S Suppl. S JUN
Kreider, R. (2010) ‘ISSN exercise & sport nutrition review: research & recommendations’, Journal of the International Society of Sports Nutrition 7, pp. 7-49
O'Leary, Z. (2004) The essential guide to doing research. London: Sage.
Stoppani, J. (2009) ‘BCAA’s: More is better’, Joe Weider's Muscle & Fitness 70/9, pp. 52
Van Loon, Luc J. C. (2007) ‘Protein and Protein Hydrolysates in Sports Nutrition’, International Journal of Sport Nutrition & Exercise Metabolism 17, S1-S4
Walker, T. (2010) ‘Influence of 8 Weeks of Whey-Protein and Leucine Supplementation on Physical and Cognitive Performance’, International Journal of Sport Nutrition & Exercise Metabolism 20/5, pp. 409-417
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chapz32 (student)
