LACTATE THRESH.O2.LD – forget about lactic acid and train longer

Russian scientist E.S.Severin proved in 1953 that carnosine contributes significantly physicochemical balance of acidity (by buffering) in skeletal muscles, maintaining acid-base balance during intense muscle work. Carnosine represents 30% of the total buffer capacity of the organism. Recent studies have confirmed that increased concentrations of carnosine leads to increased buffering capacity of H+ ions, which means that carnosine regulates (buffers) intracellular acidity (pH). The important fact is that carnosine exhibits this property and when is taken before exercise.

It is generally known that the accumulation of lactic acid in the working muscles causes a decrease of pH values, i.e. increased acidification, leading to muscle fatigue, and even pause. Reduction of the concentration of carnosine throughout life leads to the suppression of muscle strength and endurance. L-carnosine supplementation increases its concentration, thus causing more rapid recovery, increased strength, resistance, endurance and rapid regeneration.

L-carnosine helps the work of the so-called calcium pump sarcoplasmic reticulum of muscle cells and maintains open channels of calcium. The pump stops working due to lack of carnosine, calcium channels close as a result of increased acidification, increased lipid peroxidation and accumulation of malondialdehyde (MDA). Carnosine prevents the development of these adverse reactions and represents an ideal natural supplement in the sport. Carnosine is not a doping substance. In the sport and bodybuilding carnosine is also involved in the detoxification of reactive aldehydes formed by lipid peroxidation during muscle work.

Numerous studies confirmed that carnosine protects muscles from injury, increases their strength, resistance, endurance and accelerates regeneration. The above-mentioned features of carnosine are also explored from the perspective of the quantity that can cause those results. Studies have shown that a minimum amount that causes the cessation of lipid peroxidation is 2.5 mM and 1.0 mM for the prevention of carbonylation. These concentrations are achieved after a few months carnosine supplementation (according to a study to 13 months). Supplements containing 1.8% of carnosine increase for 5 times the concentration in the muscles after only 8 weeks.

Human athletes involved in anaerobic sports such as sprinters and bodybuilders have been found to have higher intramuscular concentrations of carnosine. Exercise training has been reported to increase resting muscle carnosine concentrations in these athlete types. For example, some researchers reported that exercise training increased the plasma carnosinase activity and decreased carnosine excretion leading to greater muscle carnosine concentrations.

Several studies have reported that Carnosine can increase high-intensity exercise performance, lean muscle gains, increase VO2 max and speed up training adaptations. The mechanism behind these effects are not fully understood but are at least partly attributable to Carnosine’s ability to increase muscle buffering capacity.

Carnosine in sports is a relatively recent and growing area of research. It carries potential beneficial effects with high-intensity exercise including anaerobic sprints and resistance training. There is also the potential for additive effects of carnosine, along with other substances, to further enhance the possible ergogenic effects.

Magnesium Supplments contribute to reduction of  tiredness and fatigue and normal energy yielding metabolism.

Magnesium is present in every cell. ATP (Adenosine Triphosphate) is the major unit of energy produced in the body, but ATP is actually Magnesium–ATP. All enzymes that create or use ATP require Magnesium ions. Deficiency of Magnesium means that energy cannot be produced and tiredness and fatigue result.

Magnesium contributes to normal functioning of the nervous system for neurotransmission.

Magnesium acts as a calcium channel blocker and calcium metabolism regulator. It counteracts calcium at NDMA (glutamate) receptors. Activation of NDMA receptors results in the opening of an ion channel; Magnesium ions block the ion channel allowing the flow of sodium ions and small amounts of calcium ions into the cell and potassium out of the cell. Calcium flux is critical to synaptic plasticity, a cellular mechanism for memory and learning. Low levels of Magnesium result in hyper excitability of the nerves and random firing. This can alter sleep patterns making it difficult to get to sleep.

Researchers Starobrat-Hermelin & Kozielec (2004) have shown that children with ADHD (Attention Deficit Hyperactivity Disorder) showed improvement in hyperactivity with supplemental Magnesium.

Further research (Huss, Völp and Stauss-Grabo, 2010) found these benefits were enhanced further when supplementing with Omega 3 fatty acids.

Magnesium contributes to normal muscle function and muscle contraction including heart muscle.

35% of the body’s total Magnesium stores are stored in muscle. The part played by Magnesium in skeletal muscle is similar to that of nerves, acting as a calcium channel blocker, helping to regulate muscle contraction (Stephenson & Podolsky, 1977).
Studies at the University of Texas have shown that deficiency of Magnesium results in cramping and severe muscular pain such as occurs in Fibromyalgia.
(Russell et al 1995).  When Magnesium malate was administered to patients with fibromyalgia, it was clinically demonstrated to improve pain and tenderness.  Decreased levels of Magnesium in the blood have been related to heart arrhythmias and hypertension (Fox et al. 2001).

Magnesium contributes to normal protein synthesis.

Magnesium is needed for over 350 enzymes that are made of proteins. Magnesium is also required during DNA, RNA and protein synthesis. Magnesium is also required for the synthesis of glutathione (Swaminathan 2003)

Magnesium contributes to normal psychological function.

Depression has been demonstrated in people with low red blood cell Magnesium levels. (Nechifor. 2009).
Also if Magnesium is removed from the diet, anxiety and depressive like symptoms result. (Spasov, et al. 2008);
One particular review noted correlation between increased rates of depression and reduction in the diet of Magnesium. This reduction was by replacing whole grain bread with processed flour that had reduced Magnesium content. (Eby GB, Eby KL. 2010).
Magnesium supplementation also appears to be effective in reducing depressive symptoms, which are stress related.

Magnesium Contributes to the maintenance of normal bones and teeth

50% of the body’s Magnesium is found in bone. Magnesium is needed for the absorption, transport and metabolism of calcium, regulating parathyroid hormone that regulates bone breakdown and activating the enzyme required for the production of new bone. Studies have shown that Magnesium improved bone density. (Stendig-Lindberg & Tepper 1993).
Low levels of Magnesium in the blood and a low Magnesium: Calcium ratio have been associated with an increased risk of periodontal disease and poor tooth integrity (Meisel et al.2005).

Magnesium has a role in cell division

Low Magnesium levels are associated with increased oxidative stress and decreased cell proliferation. (Wolf, Trapani, et al. 2009).
After several months in incubation, human fibroblasts that were Magnesium depleted, exhibited characteristics of cells many times their age (Federica, Valentina Trapani, et al. 2008).
Magnesium is a common deficiency in type 2 diabetes at between 13.5% and 47.7% Magnesium has also demonstrated involvement in improvement of beta cell function in a double blind randomized study, concluding that Magnesium chloride improves the ability of beta cells to compensate for variations in insulin sensitivity (Guerrero-Romero, Rodríguez-Morán. 2011).
Basically they do not have enough Magnesium to manage getting glucose into the cell efficiently.

Magnesium contributes to electrolyte balance

Electrolytes are minerals in the body that have an electrical charge. Calcium, Magnesium, Sodium, Potassium, Chlorine and phosphate are all electrolytes. Levels of electrolytes can become too low due to sweating, vomiting, diarrhoea or even over hydration.

Deficiency of Magnesium can impair the sodium potassium ATPase pump and calcium-blocking activity is impaired by insufficient Magnesium leading to membrane destabilisation and hyperexcitibility (E L Tso and R A Barish. 1992).