The information below has not been evaluated by the Food and Drug Administration (FDA). The products mentioned in this article are not indicated for treatment, prevention, diagnosis or cure of any disease. You should always consult a physician before taking BCAAs or any dietary supplement, especially if you have any existing medical condition or are taking any medication. The information and advice in this article is not intended to replace medical advice.
There is an abundance of new research that validates the use of branched chain amino acids (BCAAs or BCAAs - branched-chain amino acids). BCAAs include leucine, isoleucine, and valine, and they work on everything from anabolic muscle building to high intensity resistance training to increasing mental function and mood. Let's take a look at what the new research tells us. If you are lazy, read only the conclusions.
1. BCAAs Favor the Synthesis of Muscle Proteins
A 2011 study concluded that supplementation with BCAAs may favor an anabolic environment in the body. Leucine has been shown to have the ability to independently stimulate muscle growth by activating enzymes that trigger protein synthesis. This anabolic exchange occurred with no change in the gene expression of amino acid transporters, indicating the critical importance of BCAAs in muscle development. A 2010 survey concluded that leucine intake triggered peak protein synthesis and found lower body fat levels in the study rat population.
Conclusion: Leucine supports muscle gain and fat loss.
2. Levels of BCAAs Correlate to an Ideal Body Composition
Research shows that individuals with a higher intake of BCAAs in their diets have lower obesity rates, lower body weight and better body composition. Researchers suggest that leucine increases energy expenditure and improves glucose tolerance. A Brazilian study supports these findings: supplementation with BCAAs allows individuals to train, more strongly, in exercises of exhaustive resistance, because the amino acids increase the oxidation of the fat in subjects with depletion glycogen. Participants who took 3 grams of BCAAs per day for three days (a very small amount), had 1 percent greater resistance to fatigue and were able to work for a longer period of time. time.
Conclusion: BCAAs increase the burning of fats, resulting in a leaner body and increased time to fatigue.
3. BCAAs result in better testosterone / cortisol ratio and muscle building
Two studies have commented on the role of BCAAs in reducing muscle protein degradation. A 2010 study described that ingesting BCAAs during resistance training results in significantly increased testosterone levels, with a lower response in creatinine kinase and cortisol. This is significant because both strength gains and decreases in protein breakdown are more correlated with a better testosterone / cortisol ratio than total testosterone levels. Additional studies compared the intake of 10 grams of protein, which contained 18% leucine, to a similar beverage containing 35% leucine. The increased concentration of leucine resulted in increased signaling of anabolic protein, which means less muscle collapse arising from the effects of cortisol degradation.
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Conclusion: BCAAs result in higher testosterone. strength gains are more correlated with the testosterone / cortisol ratio than total testosterone. Leucine is the key to the equation.
4. Evidence of strength gains from taking Leucine with training
A British study has shown that taking leucine actually results in greater strength, in addition to the effects of protein protein synthesis I have already mentioned. Untrained participants previously ingested 4 grams of leucine per day, in conjunction with a 12-week resistance training program, and increased strength by 41%. A placebo training group increased strength by 31% after completing the same training program.
Conclusion: BCAAs increase strength gains per training because BCAA allows you to train stronger and increase protein synthesis.
5. BCAAs result in RPE (perceived effort rateorRates of Perceived Exertion in English) and Higher Resistance Performance
Researchers at the University of the Sacred Heart compared the intake of BCAA supplement with the consumption of beverages carbohydrate, before a 90 minute cycling resistance test, with a maximum absorption of 55%. oxygen. The BCAA supplement significantly reduced the rate of perceived exertion (RPE) of the participants, exercise test compared to a placebo group and a carbohydrates.
In addition, BCAA supplementation significantly increased blood amino acid levels during exercise, a factor that most likely has the effect of reducing muscle damage. Researchers suggest that BCAAs can be added to carbohydrate supplements to help decrease RPE and allow more amount of training at the same relative level of effort.
A second study with experienced cyclists concluded that supplementing with leucine and a high carbohydrate food, followed by intense training, on consecutive days, increases the subsequent performance of high intensity resistance and may decrease membrane rupture muscle
Conclusion: Take BCAAs to stay stronger for longer. BCAAs are crucial to strength and endurance for athletes.
6. BCAAs can decrease muscle pain, particularly DOMS (posterior access to muscle pain)
A study from the University of Birmingham found that taking BCAAs at strategic times during the day, significantly reduces posterior accesses of muscle pain, resulting from eccentric training intense. Researchers found a significant decrease in muscle pain, 48 hours and 72 hours after exercise, with supplementation of BCAAs ½ hour before exercise, 1 ½ after exercise, between lunch and dinner, and again before to sleep. The exercise consisted of 12 sets, of 10 eccentric repetitions, at 120% of 1RM.
A second Japanese study confirmed that BCAAs decrease DOMS, where the exercise consisted of squats, with 7 sets of 20 repetitions, with 3 minutes rest interval - my types of researchers. Subjects either received placebo or 100mg / kg of BCAAs (approx. 9 grams for a 90kg person), with significantly less pain at 48 and 72 hours after training.
Conclusion: Take BCAA in doses, during the day, to reduce muscle pain due to training.
7. Taking BCAAs to improve mental function and reaction time
The reaction time, which is virtually non-trainable - whether you are born with it or not - has been shown to improve if you have higher levels of BCAAs in your blood. A new study found that a diet high in protein improves mental function and reaction time. Participants who ingested a high protein diet of 3 grams per kg body weight had significantly better verbal fluency tests and had a faster reaction time than participants who ingested only, grams of protein per kg of body weight body.
At the end of the study period, the high-protein group had elevated BCAA levels, which the researchers suggested was the source of BCAAs have been shown to reduce fatigue and elevate brain function after heavy training, emphasizing their value in nutrition post-training.
Conclusion: BCAAs can leave your brain in its best shape, especially when fatigued. Rapid time athletes (baseball, basketball, athletics) need BCAAs to get peak performances.
Improving mood and decreasing depression with BCAAs
Supplementing with 10 grams of essential amino acids, which includes BCAAs, has been shown to improve depressive symptoms and physical performance, in general, in an elderly population. BCAAs tend to increase the synthesis of serotonin in the brain, improving mood and decreasing depression. BCAAs appeared to have improved participants' nutritional status by inducing protein formation, increasing insulin sensitivity. Researchers point to the importance of leucine (the supplement used contained, grams) because it is the most important protein-forming agent in BCAAs.
Conclusion: BCAAs can make you feel better and get rid of depression. They also improve insulin sensitivity and may help prevent diabetes.
9. Live more and improve your health with BCAAs
Recent evidence has shown that BCAAs have an anti-aging effect and increase the formation of new mitochondria, which increases energy production. Giving BCAA supplements to mice resulted in an extended life span and favored cardiac health. Indirectly, there are other ways in which BCAA supplementation can extend life. Individuals with chronic liver disease may improve insulin resistance with BCAA supplementation and, taking leucine with fish oil and a high protein diet can reduce muscle loss associated with cancer.
Conclusion: BCAAs improve health and keep us young!
10. How and When to Take BCAAs
Evidence that protein synthesis is increased by BCAA supplementation, up to 24 hours after withdrawal to the point of muscular failure, point to the extreme importance of a nutritional protocol organized. Training to failure, with both 30% and 90% load, of 1RM, sensitizes the muscles to protein feed, for 24 hours after training. The key is that, maximal fiber recruitment versus submaximal failure attainment prepares the body for protein intake, which can be achieved by consuming BCAAs throughout the day.
For a 90-kg man, 5-10 BCAA capsules, 45 minutes before training, and 20-30 capsules, equally spaced, are recommended during the training session. If you have made enough of eccentrics and heavy plyometrics, you can take an additional 5-10 capsules, 3 times a day, along with meals, for a faster recovery. Some people require only a small amount of Beta-Alanine for a building effect muscle fibers, while others, with primordial fibers of fast contraction, obtain better benefits with 20 capsules.
Conclusion: You should take BCAAs during training - try to take them before and after too.
Have you ever taken BCAAs at any time in your life? How often were you on a daily basis? And you got results? Comment below!(45votes, average:, 3of 5)