Amino Acids are the building blocks of muscle protein.
Getting adequate amounts of Amino Acids is difficult for those who exercise.
Exercise burns Amino Acids rapidly. Failure to replenish the body with proper
Amino Acids can cause people who work out vigorously to make little or no
progress.
Amino Acids are best used as Free Form and Branched Chain.
These Amino Acids do not require digestion and go straight into the blood
stream for immediate use by muscle cells. BCAA also provides 70% of the body's
Nitrogen requirement.
The Difference Between Essential and Non-Essential Amino Acids?
Essential amino acids cannot be made by the body. You must
get them from complete protein foods or combinations of incomplete vegetable
foods. There are 9 essential amino acids: histidine, isoleucine, leucine,
lysine, methionine, phenylalanine, tryptophan, and valine. Your body can make
non-essential amino acids by itself from vitamins and other amino acids.
The term "non-essential" can be misleading since
all amino acids are essential for proper metabolism and certain non-essential
amino acids, such as glutamine, become very essential during illness or trauma.
The 13 non-essential amino acids are alanine, arginine, aspartic acid,
cysteine, cystine, glutamic acid, glutamine, glycine, hydroxyproline, proline,
serine, & tyrosine.
The essential branched chain amino acids (BCAA's) are of
special importance for athletes because they are metabolized in the muscle,
rather than in the liver. Here's how this works: After digestion once protein
is broken down into individual amino acids these aminos can either be used to
build new proteins or be burned as fuel to produce energy.
BCAA and Bodybuilding
Bodybuilders want to avoid the reduced muscle size and
strength consequent of reduced muscle protein synthesis and breakdown. Keep in
mind an adequate level of free BCAA won't turn you into superman (although
higher targeted dosages may come close), but will enable you to avoid some of
the negative effects of BCAA depletion including inadequate recovery and
training stagnation.
If you already have an adequate level provided by your diet,
you'll really be able to see the benefits. In addition to consuming enough
protein, make sure you consume enough quality calories on a daily basis and get
plenty of rest and recovery. By consuming adequate calories and carbohydrates
you'll help spare the BCAAs.
The greater your glycogen storage the more likely your BCAA
pool will be used for muscle growth and the less likely it will be oxidized as
energy. Rest and recovery will further help direct your BCAA pool towards
muscle growth. Following these steps will go a long way in enhancing your
gains-and we haven't even covered the REAL supplemental benefits yet!
Benefits Of BCAA
Now it's time for the good stuff! What can targeted BCAA
supplementation do for you? Science has shown us that BCAA supplementation can
have rather far-reaching positive effects in the body. Among These effects
include:
Increased Recovery - Perhaps the greatest benefit to hard
training athletes is the increase in metabolic recovery that follows
supplementation. Most athletes feel a substantial decrease in the amount of
post exercise muscle soreness soon after beginning BCAA supplementation. Even
without any of the other benefits of BCAA usage this means faster recovery from
exercise induced protein damage (remember your muscles grow when you damage
them), which in turn means faster size and strength gains. With increased
recovery the harder and more frequently you can hit the iron and thus the
sooner you can meet your goals.
Endurance - The BCAAs can serve as a donor of nitrogen in
the formation of l-alanine, which provides the body with glucose after glycogen
stores have been depleted. When you think of sparing glycogen you probably
think of high carbohydrate diets but BCAAs have proven their worth here as
well. In a 4 week study Japanese researchers administered bcaaProlab BCAA Plus BCAAs or a placebo to rats and then exercised the animals to
exhaustion. The BCAA group exhibited spared glycogen storage in the liver and
skeletal muscle during exercise. This means that they may enable you to train
at higher intensities for longer periods of time. Supplementing with BCAAs may
enable you to maintain your training intensity and endurance as energy normally
provided by your diet decreases. Anyone who has ever been on a very low carb or
low calorie diet for extended periods can definitely appreciate this!
Stimulate Protein Synthesis - BCAAs by themselves have been
shown to independently stimulate muscle protein synthesis. In other words, they
have shown the ability to induce muscle gains, even in the absence of weight
training! Studies have shown that BCAA supplementation increases the hormones:
testosterone, growth hormone, and insulin.
All of these are highly anabolic hormones. Research also
shows that under conditions of extreme stress, such as hiking for 21 days at
high altitude, BCAA supplementation (10 grams per day) was shown to increase
muscle mass while subjects ingesting a placebo had no such change. The
important thing here is these people gained muscle under extreme conditions
without any anabolic stimulus such as weight training.
Stimulate Fat Loss - Supplementation of BCAAs has been shown
to trigger significant and preferential losses of visceral body fat. Located in
the deeper layers of the body under the subcutaneous fat, this visceral fat
tends to be resistant to dieting and is hard to lose. In one study, 25
competitive wrestlers were divided into 1 of 3 diet groups: a diet high in
BCAAs, a diet low in BCAAs, and a control diet. The wrestlers stayed on the
diets for 19 days. The results showed that the high BCAA group lost the most
body fat, 17.3% on average. Much of the fat lost was in the abdominal region.
This may give credence to BCAAs effectiveness at "spot reducing" the
abs. In another study 2 groups of climbers were divided into a BCAA
supplemented group and a control group. Both groups lost weight but the BCAA
group actually gained muscle mass while losing fat and the other group lost
muscle mass.
One theory as to how BCAAs exert their substantial fat
burning and muscle building effects is this: When present in high amounts
during exercise, the body senses high levels of BCAA in the bloodstream which
is typically a sign of excessive muscle breakdown. So the body stops muscle
breakdown and uses more fat for fuel. At the same time the extra BCAAs in the
blood stimulate insulin so the BCAAs are driven directly to the muscle. So the
result is people lose body fat and gain muscle at the same time. If my hunch is
correct, in order to benefit the most from the fat loss aspect of BCAAs you
should make sure you limit carbohydrate consumption during the 2 hour window
before your workout.
Boosting Immune Function - Remember if you're sick it's hard
to train, much less grow. It's even harder to come back after an illness
without losing a ton of strength and size. When you train at high intensity or high
volume you risk immune suppression and infections. By supplementing with BCAAs
you'll help reverse glutamine loss, which is essential for immune function. In
addition to this, the BCAAs help prevent a catabolic state in the body, which
in turn can help improve recovery and lessen the damaging effects your exercise
sessions may have on the body.
Anti-Catabolic Effects - BCAAs probably exert most of their
anabolic effects through anti-catabolic activity. In short, they suppress the
use of muscle proteins for fuel, thereby sparing the breakdown of muscular
protein. In part this is because they can sacrifice themselves as fuel. With
less muscular protein being broken down by the body during training, the net
result is increased protein synthesis and more muscle for you! In a study done
on obese people put on a starvation type diet, BCAA supplementation was found
to induce anabolism and nitrogen sparing so the subjects burned body fat
instead of lean muscle mass, thus sparing muscle protein.
Where is BCAA found?
Dairy products and red meat contain the greatest amounts of
BCAAs, although they are present in all protein-containing foods. Whey protein
and egg protein supplements are other sources of BCAAs. BCAA supplements
provide the amino acids leucine, isoleucine, and valine.
How much BCAA Should I Take?
Most diets provide an adequate amount of BCAA for most
people, which is about 25–65 mg per pound of body weight.28 29 Athletes
involved in intense training often take 5 grams of leucine, 4 grams of valine,
and 2 grams of isoleucine per day to prevent muscle loss and increase muscle
gain, though most research does not support this use of BCAAs.
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