There’s no such thing as a secret formula for building muscle faster, but taking branched-chain amino acids (BCAAs) in combination with lifting weights comes close. Research is as conclusive as it can be that BCAA supplementation before, during and after training not only prevents muscle tissue from being broken down, it can also help induce muscle protein synthesis so your muscles grow bigger and stronger. Taking BCAAs also improves muscular endurance, increases energy levels and reduces recovery time, making them beneficial both for those seeking lean muscle gains and for endurance athletes. Below we answer some of your key BCAA questions – but before we get to that it’s worth highlighting that excessive BCAA supplementation can lower your levels of other nutrients, specifically vitamin B6. So if you want to start taking BCAAs either find a product that also includes vitamin B6, or take a regular multivitamin to prevent depletion. Amino acids are chains of organic compounds primarily made from the elements carbon, nitrogen, hydrogen and oxygen.
More than 500 amino acids are currently known and classified, but only 23 are involved in the process of building proteins. This group is known as the proteinogenic amino acids, which combine into peptide chains (polypeptides) to form the building blocks of a vast array of proteins. Nine of the 23 proteinogenic group are known as “essential” because, unlike the other 14, your body cannot create them from other compounds. This means you need to consume these amino acids – phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine – through your diet. Of these, valine, leucine and isoleucine are grouped together and known as branched-chain amino acids (BCAAs). A “complete” protein source is a food or supplement that contains all nine of the essential amino acids, while an incomplete protein source contains some, but not all, of the nine. BCAAs are the only amino acids not regulated by the gut and liver, which means they head straight to the bloodstream and muscle tissue.
There’s evidence that they lower lactate levels, making recovery faster, and increase the release of growth hormone during exercise. People who are training extremely hard or in a “fasted” state. Ordinarily, if you train in a fasted state, or don’t eat after exercise, you’ll lose more protein than you rebuild. BCAAs can offset this effect, so are an ideal mid-morning supplement if you’re on some variation of a fasting diet. Take them in pill form or add the powdered version to a workout drink at a rate of 5g per hour of training. If you’re on a diet such as the 16/8 fast, take a similar dose mid-morning with green tea. Taking 100mg of BCAAs per kilogram of bodyweight before a heavy squat session significantly reduces post-workout muscle soreness, according to the International Journal Of Sport Nutrition And Exercise Metabolism. Browse amino acid supplements on amazon.co.uk Whey protein powder comes in one of four forms: concentrate, isolate, hydrolysate and native.
All four types are abundant in BCAAs but double check the label on the tub to be sure you’re not getting short changed. What about other protein powders? Egg and soy proteins are complete protein sources containing all the essential amino acids. Hemp is low on leucine while rice and pea proteins are not complete so you can’t rely on them alone to fulfil your BCAA needs. Most people find it hard to keep food down if they eat before working out, let alone trying to stuff your face during a gym session (hence why supplements are so useful). That said, eating plenty of BCAA-rich foods in your daily diet is definitely a good idea anyway, even if you don’t lift weights. Eggs, beef and turkey are all good places to start, as they’re complete protein sources – so-called because they contain the full range of essential amino acids, including leucine, isoleucine and valine.Performance series If you’re serious about performance and results, you need the MuscleTech Performance Series!
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A never-before-produced supplement that supplies the revolutionary musclebuilding compound called BetaTOR™, which is a unique, cutting-edge free acid derivative of HMB and metabolite of leucine.What Are BCAA’s and Do I Need to Take Them?It has long been established that protein is an essential nutrient that needs to be obtained from our diets. The ultimate value of a protein source is its amino acid composition. Basically, a protein molecule is a long chain of amino acids linked by peptide bonds (i.e., an amino acid linked to another amino acid). Hundreds of different amino acids exist in nature; however, only twenty-two are typically found as components in human peptides or proteins. These amino acids are joined in varying combinations, each having a distinct amino-acid sequence which determines its specific shape and function. Once digested and absorbed, these amino acids play central roles as building blocks of proteins and as intermediates in metabolism, thereby controlling virtually all cellular process and reactions in living cells.
Scientists, experts, and medical professionals all agree that getting enough amino acids in one’s diet is an important factor in maintaining proper nutrition. In recent years, especially in the fitness industry, the emphasis has shifted from using protein to consuming specific amino acids.1,2,3 Many physiological processes related to bodybuilding, from energy, recovery, muscle hypertrophy, to strength gains, are linked to amino acids. Twenty-two amino acids have been identified that are naturally incorporated into polypeptides (i.e., long chain of amino acids) and are called proteinogenic (used in the production of protein). Of the twenty-two amino acids, eight are labelled “essential” amino acids because the human body cannot synthesize them from other compounds, so they must be obtained from our diet. The remaining fourteen amino acids are “non-essential” because they can be made in the body. The term non-essential can be misleading since several amino acids are actually semi-essential in children because the metabolic pathways that synthesize these amino acids are not fully developed.5,6 Even more confusing is the fact that some amino acids become conditionally essential, meaning they are not normally required in the diet but must be supplied exogenously to specific populations that do not synthesize them in adequate amounts.
The amounts required also depend on the age and health of the individual, so it is hard to make general statements about the dietary requirement for some amino acids.7,8 This is why you will see some variation in the number of essential and non-essential amino acids printed in articles. Failure to obtain enough of even one of the essential amino acids results in degradation of the body’s proteins (e.g., muscle tissue). The branched chain amino acids leucine, isoleucine, and valine are classified among the essential amino acids. They are very important for active individuals, bodybuilders, and professional athletes since they influence various aspects of muscle metabolism. The “branched chain” designation refers to their unique chemical structure. The combination of these three BCAAs makes up approximately 1/3 of skeletal muscle in the human body.9 The body requires higher amounts of BCAAs during and following exercise as they are taken up directly by the skeletal muscles versus other amino acids that are first metabolized through the liver.
BCAAs are unique in that they can be used to either build new proteins or be burned as fuel to produce energy.10 The largest amounts of BCAAs can be found in dairy (e.g., milk, whey, and casein), red meat, and eggs. Although they are present in all foods containing protein, supplementing your diet with additional BCAAs provides a definite advantage. The human body requires a steady supply of amino acids since there is a constant flux of protein turnover, especially surrounding exercise. During exercise, increased oxidation of the BCAAs is generally recognized as the signal to the body to stop protein synthesis in the muscles.2 The body uses the BCAAs during exercise to maintain energy and make glucose. After an acute bout of resistance exercise, oxidation continues. Although protein synthesis in skeletal muscle is elevated after exercise, so is protein degradation. In the absence of nutrition, the body will remain in negative nitrogen balance, meaning catabolism (i.e., protein break down) exceeds anabolism (i.e., protein synthesis).
Consuming BCAAs before or after exercise can reduce protein breakdown, increase protein synthesis, and stimulate the release of insulin.11-14 Insulin is an anabolic hormone usually associated with building various energy molecules in the body (e.g., glycogen and triglycerides) and with preventing the breakdown of muscle following periods of physical stress (e.g., exercise), thereby preserving muscle mass.13,14 Current research has demonstrated that BCAAs may block what is called delayed-onset muscle soreness following intense training.9 Several studies suggest that BCAAs influence delayed onset muscle soreness and the markers of muscle damage associated with intense exercise (e.g., endurance and resistance exercise). Less muscle damage and less soreness mean faster recovery and a quicker return to training. BCAAs have also been shown to have a positive effect on mood and mental function in endurance athletes. Although limited, research supports the idea that the BCAAs can decrease serotonin in the brain (serotonin can cause a sense of tiredness), thereby lowering mental fatigue and maintaining mental acuteness during prolonged endurance exercise.15,16 Low levels of the BCAAs also contribute to fatigue and should be replaced following exercise or participation in a competitive event.
Research has revealed that the BCAAs help to prevent fatigue and maintain muscle mass and strength during times of physical stress such as intense workouts.1 Leucine has recently been shown to have its own anabolic (i.e., muscle-building) abilities by influencing various signalling cascades and chemical signals that activate protein synthesis.10 Through phosphyorylaton of mammalian target of rapamycin (mTor ), a key regulator of cell growth and protein synthesis, leucine, along with the other two BCAAs, transforms the body into a muscle-building machine.17,18 In simple terms, the body is switched into an anabolic state using available amino acids to build hardTo obtain the greatest benefit from BCAA supplements, you must ensure that you get enough protein from your diet to support an increased ability to grow. Bodybuilders, athletes, weekend warriors who weight train regularly, and endurance athletes who regularly compete in aerobic events such as running, cycling, or swimming will benefit from BCAA supplementation.
Supplementation of BCAAs will help meet the increased demand the body requires under times of stress. Numerous studies have shown that BCAAs can enhance energy levels, build muscle, and speed recovery under a variety of metabolic conditions. Aside from playing an important role in protein synthesis, the BCAAs provide extra energy during heavy lifting, help spare muscle tissue, and fight mental brain drain as you battle through a workout. BCAAs can be taken at anytime during the day, preferably on an empty stomach to avoid competition for absorption with other amino acids; however, the most beneficial times to take the BCAAs are directly before or just after training. Currently, it is difficult to provide an exact dose of BCAAs per kg body weight that influences muscle growth and prevents breakdown. Q: What is the amount and ratio of BCAAs found in Flavored BCAA 12,000 Powder? A: Flavored BCAA 12,000 Powder offer 6000 mg of BCAAs in a 2:1:1 ratio of leucine (3000 mg), isoleucine (1500 mg) and valine (1500 mg) per serving.