Muscle loss can happen for any of a number of reasons. For instance, normal aging is associated with the progressive loss of muscle mass and strength, a condition known as sarcopenia. Your muscles can also decrease in size, or atrophy, due to excessive cardiovascular exercise, a.k.a. "cardio".
Nothing is as good as resistance exercise -good old iron-pumping- for building a lean, muscular and naturally proportioned body. But that doesn't mean you shouldn't perform cardio, too. A good run can produce an endorphin rush that you just can't get from lifting weights. Cardiovascular exercise is also good for burning calories and keeping the heart in shape. Ask any natural bodybuilder how they prepare for a contest, and it's pretty much a guarantee that they'll talk about using cardio to get shredded fast.
Supplementation with essential amino acids (EAAs) has been proven to enhance the muscle-building effects of resistance exercise. Taking EAAs after working out stimulates muscle protein synthesis, an essential requirement for building muscle. New research reveals that supplementing with EAAs during endurance exercise also stimulates muscle protein synthesis. It may not turn your next treadmill run into a muscle-building affair, but it may help reduce muscle losses.
In a study conducted by US Army researchers (1), subjects received one of two EAA drinks, which they consumed while riding a stationary bike. Both drinks provided 10 g total EAA, but one provided 3.5 g of leucine, whereas the other contained 1.87 g of this amino acid. The results revealed that muscle protein synthesis was 33% higher when subjects drank the formula containing 3.5 g leucine as compared to the other formula.
How can you protect your muscles during your own cardio workouts? Here are two ways you can mimic the high-leucine EAA formula described in the study above:
- Option 1: Before your workout, mix 1 scoop of Muscle Provider with water (and if desired, ice) in a shaker bottle. Bring it to the gym and sip during your workout. Additionally, take 2 tablets of Muscle Mass or mix a scoop of Glutamine Select plus BCAAs with your Muscle Provider.
- Option 2: Take 10 tablets of Density and 5 tablets of Muscle Mass during your workout.
To enhance fat-burning during cardio, take 2 tablets of Energy Reserve pre-workout. Combining Energy Reserve with either of the options above will help prevent muscle losses and support muscle gains, particularly when dieting and/or performing long cardio workouts.
