BCAA
What Grinds my Gears?
BCAA’s
When you train, BCAA’s are rapidly depleted from your body. BCAA refers to the three essential amino acids, Leucine, Isoleucine, and Valine. They are different than other amino acids because of there “branched-chain” structure.BCAAs, or Branched Chain Amino Acids, are different than amino acids because amino acids are known as the building blocks of protein. BCAA’s main roles in supplements is protein synthesis, energy production, and forming other amino acids (alanine and glutamine). Protein synthesis is when amino acids combine to form muscle tissue. Protein synthesis spark insulin production. This production allows blood sugar to be taken up by the muscle and used as energy. This production promotes amino acid uptake by the muscle. Taking BCAA supplement pre-workout will delay fatigue. Taking them post workout will lower muscle damage to make you recover faster and feed the muscles faster to keep you in an anabolic state. BCAA’s will reach your muscles faster than aminos from whole protein foods and will stay in your body and won't be flushed out from your kidneys.
To prove the effectiveness of this ____ convened a study where 10 men divided were into three groups. One group pure amino acids, another ate whole proteins (cottage cheese), and the last had some of both aminos and whole protein. 15 minutes after training the amino acid supplementation groups had much higher circulation through their body than the whole protein group and none was flushed out. This study showed that the use of BCAA supplements may be more beneficial than whole protein for exercise performance. I recommend this supplement when you are trying to build muscle because of the significance it plays.
Citations:
https://www.menshealth.com/nutrition/a19545329/branched-chain-amino-acids/
https://www.bodybuilding.com/content/bcaas-the-building-blocks-of-muscle.html
https://www.physiology.org/doi/abs/10.1152/ajpendo.1994.267.6.E1010
https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-201X.1997.547327000.x
https://www.nutritionjrnl.com/article/S0899-9007(01)00767-5/fulltext