Proteins, carbohydrates, fats.

These are the main components of every food we consume. Supplement manufacturers produce many forms of preparations containing these components. What is their effect on muscular strength? Let’s have a look.

Protein – Without a doubt the most important building element in the body. Without it no active chemical component can form – including the one responsible for skeleton muscle functioning. It also has large influence on regenerative mechanisms (rebuilding miscro-damage caused by training). Proteins are also a reservoir of antibodies – substances responsible for immunity (when we get sick, our bodies cumulate the whole energy – including muscle energy – to counter the inflammatory state). Proteins regulate the functioning of digestive enzymes (digestibility and bioavailability of nutrients) and hormones (for example anabolic hormones: testosterone and insulin). As buffers they have influence on acid-alkaline balance (lowering muscle soreness levels). And last but not least – carriers such as transferrin or hemoglobin, without which a proper muscle contraction is impossible.

Fats – aid in eicosanoid synthesis – eicosanoids being biologically active substances which, due to their chemical construction, act as circuit carriers regulating the work of hormones and neuromediators. Their important function from the point of muscular strength is their influence on the motor of the alimentary canal and digesting substances through actions of stomach acids.

Carbohydrates – body’s main fuel source. Through the process of glucogenesis – transforming glucose into glycogen – they act as supply material, used during extreme muscle effort. They also protect constitutional proteins (especially important in the case of exogenous and branched aminoacids). Just like fats, they also influence the motor of the alimentary canal. They also serve to detoxify the body. With enhanced metabolic processes, such as in sports, toxic metabolites are much in presence. Their removal from the body assures constitutional balance and correct functioning of organs (including muscles). It’s also worth to mention carbohydrates’ physiological functions ( glycosides or heparine) – stabilizing the heart’s action and hormonal levels during stress.

Antioxidants and mineral-vitamin complexes.

A point largely missed by all known sports disciplines. Such small elements as vitamins C and E shouldn’t have great impact on the body, and especially on building muscular strength. But alas, they do, very much so. Firstly – antioxidants (among others vitamins C, E, A, carotenoids, R-ala, etc.) that serve to block free radicals. Those compounds, appearing in form of uncoupled electrons in search of a free electron, are highly reactive. They cause destructive chain reactions of a huge scale within the body. This affects all major organs (including muscles), the proof of this is evident in the aging process. Vitamins and minerals play a large part in the human body. For the sake of this article, the most important actions are: regulation processes control, hydro-electrolyte balance, acid-alkaline balance, skeleton muscle contractions regulation, nerve-muscle sensitivity and regulation of substances (thyroxine, hemoglobin, ATP, vitamin B12, enzymes, hormones).

Creatine

One of the most popular substances in the world. It’s no coincidence that both the athletic beginners and the “veterans” of strength sports reach for it regularly. Why is it so popular and is it really that effective? A book could easily be written on the subject. Here we’d just like to remind you that this inconspicuous substance is a precursor (during muscular effort) of phosphocreatine - a high-energy compound. After addition of ADP in the course of a chemical equation large levels of ATP are created (allowing muscle contractions and prolonged muscle effort). However, in armwrestling not all forms of creatine are applicable. We definitely wouldn’t recommend the monohydrate, because of its water retention effect, causing increase in weight and strength inadequate to muscular capacity. I do recommend the malate form and the esterified form, due to their large bioavailability.

NO

Active substance used more and more often in various stack formulas. Is it useful for us? Yes it is. Its lipophylity – ability to merge with fats – allows it to bypass transportation systems and easily penetrate cellular membranes. This makes it an ideal transporter of substances needed to be transferred quickly into the muscle tissue cells (aminoacids, creatine, glucose). NO can also be synthesized from l-arginine amino acid. There’s just one “but”. In the case of stamina sports (armwrestling being such sport) it is advised to take a reduced measurement of NO because of the smooth tissue expansion.

BCAA

3 powerful branched amino acids: leucine, isoleucine and valine. Their working habitat is skeleton muscles. That’s why they’re mainly used in high-catabolism periods (training time, night time), and serve mainly to rebuild the damage to the muscle tissue. And I don’t think there’s any need to highlight muscular development’s impact on dynamics and strength.

Exo – and endo – genous amino acids

Despite the most important role of BCAA, one should not forget phenyloalanine, lysine, methionine, threonine, tryptophan (amino acids not produced naturally inside the body), histidine, arginine and serine (relatively exogenous amino acids – meaning that they are needed periodically – for example during training), alanine, cysteine, glycine, asparginian acid, glutamine acid, proline and thyrosine (amino acids produced naturally inside the body, in sufficient quantities). They all have notable effect on stamina (see Proteins), and the energy levels of the body.

Testosterone

One of the strongest “male” anabolic hormones from the androgens family. Produced by the intra-flesh Leydig cells’ cores, as well as the cortex of the adrenal gland (in smaller amounts). What’s the problem here? It is that in the free blood serum (the only kind usable for muscle tissue to grow) the quantities of testosterone are very small. The bulk of it is bound to a specific SHBG protein. Besides, testosterone itself has no notable androgynous effect. Only after metabolic transformations in the tissue does it transform into the much more potent 5-α-dihydrotestosterone. The supplement market has on offer “booster” formulas for testosterone levels, serving perfectly in building strength as well as in regenerating and rest during deep sleep.

Glucosamine and its derivatives

Not specifically important in the given context, but without those substances there is a higher risk of injury of joints, ligaments and tendons, which is detrimental to us because of long periods of convalescence and breaks in training. The most beneficent formulas are those with glucosamine and addition of chondroitin, MSM, collagen, plant extracts, vitamins and minerals. The combinations of all those ingredients have a synergic effect, quickening the mending process, the regeneration of joint fluids and stabilizing the overstrained bone structure.

Prohormones

Very popular not so long ago. The “pro” suggests that they initiate the biochemical reactions leading to hormone production. Some of the people using them compared their effect to anabolic steroids (not confirmed by clinical tests). Wise and controlled intake can positively influence the direction of anabolic cells, improve cell translation (RNA information transcription to proteins), and also improve mitochondrial metabolism. Unfortunately, recently those formulas were put on the controlled substances list, and are therefore banned from use and can be used as a means of disqualification.

Glutamine

You’re probably wondering, why do I mention one of the most important amino acids at the very end? I know it deserves a better place, but I want to use it to close off the list. Just the fact that the glutamine acid amid can synthesize a major part of the endogenous amino acids makes it priceless. Glutamine also takes part in nitrogen metabolism. It is a sort of an ammonia repository, which makes it a part of many metabolic cycles of many nitrogen compounds. As a supplement it raises glutathione levels of the body, helping the immunity processes. It also has an anabolic effect. It’s huge drawback (especially in armwrestling) is water retention, although this is the end-users’ opinion, not confirmed by clinical tests. This supplement is also best used in its ester form.

This list compiles everything that is needed to build a strong, agile body. A body that, when combined with perfect technique, nerves of steel and experience gained in battle, can become a perfect armwrestling instrument. Supplementation also reduces the risk of injury.

Dietary expert

Adrian Kowalewski