Connect
To Top


No Carbs, Just The Essentials


no carbs just the essentials

In humans, essential amino acids (EAAs) stimulate muscle protein synthesis (MPS) with no effect on muscle protein breakdown. An insulin spike following the ingestion of carbohydrates can stimulate MPS, while insulin and carbohydrates can decrease the breakdown of muscle protein.

Net protein balance, which is an indicator of overall anabolism, is greatest when MPS is maximized and muscle protein breakdown is minimized. Erin Glynn and colleagues conducted a study to determine whether adding carbs to EAAs would improve net protein balance, compared to EAAs alone.

Young men and women ingested 10 grams of EAAs alone or 10 grams of EAAs plus 30 grams of sucrose (carbs). Although responses were more robust with the intake of EAAs plus carbs, compared to EAAs alone, MPS, muscle protein breakdown, and net protein balance were similar between the two. Because the overall muscle protein anabolic response was not improved with the intake of EAAs plus carbs, compared with EAA alone, this study suggests that nutritional strategies to enhance muscle protein anabolism do not require the additional energy from carbs.

Importantly, because there’s no specific muscle-building advantage to ingesting extra carbs and calories on top of EAAs, individuals on a calorie-restricted diet, such as physique competitors, bodybuilders, and weight class sport athletes, can simply supplement with (calorie-free) EAAs to keep them anabolic.

[Glynn, Erin L., et al. “Addition of carbohydrate or alanine to an essential amino acid mixture does not enhance human skeletal muscle protein anabolism.” The Journal of Nutrition 143.3 (2013): 307-314.]

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • The WorkOut Session

    We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...

    Cindy MamOctober 8, 2018
  • Pull Ups With Dr. Stuart McGill

    Improve speed, power, and neuro drive with this exercise created by a foremost authority in spinal biomechanics. In May of 2013,...

    Cindy MamOctober 4, 2018
  • Meal Prep Ready

    So…. I actually did some meal prep the other day. Meal prep means smaller portions and slightly blander food, but it’s...

    Cindy MamAugust 30, 2018
  • Are Detox Diets and Juice Cleansing Absolutely Pointless?

    Have you ever done one of those “juice cleanses” before? Did it work? Probably not… just my guess. I’m also guessing...

    Cindy MamAugust 9, 2018
  • Carbs For Dinner

    Just when you think you have carbs all figured out, more information comes to light. Conventional wisdom has recommended tapering carb...

    Cindy MamAugust 3, 2018
  • Massive Triceps SuperSet

    If you want truly massive arms, you must prioritize your triceps training. After all, the triceps comprise two-thirds of the mass...

    Cindy MamJuly 26, 2018
  • Get A Good Workout with Mike Rashid

    Muscle sensation Mike Rashid, whose motto is “Train Your Mind as Hard as You Train Your Body,” explains his shoulder massifier step...

    Cindy MamJuly 16, 2018
  • Are You In Denial With Your Diet?

    I have always tried to ignore scary health statistics—until I became one. Then it was impossible to ignore them. In the...

    Cindy MamMay 14, 2018
  • Making The Right Decisions

    What you put into your body goes a long way to maintaining your health. By Jay Campbell and Jim Brown  ...

    Sharon OrtigasOctober 24, 2017