Supplementation has become a staple of the strength training industry. There are a million and a half companies out there with millions of products to pump you up overnight it seems. Sometimes it’s hard to sort the bullshit from the good shit. Mostly everyone knows the 3 main things to take: a protein, a creatine, and a good multi vitamin. How come a good BCAA supplement is not at the top of the list?
We all know that we need proteins to grow our muscles, it’s impossible without them. Proteins are made up of roughly 20 different kinds of amino acids. Amino acids are contracted of long strings having an amino group (NH3) on one end of the chain and a carboxyl group on the other end, and right in the middle is a C-H group. All amino acids have a different shape and structure which depicts what the acid does.
The eight that the body cannot produce, which are Isoleucine, Leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, are called essential amino acids because they must be ingested in food or supplementation. Two more that the body can make are Histidine and arginine, which are sometimes considered essential in children because their rapidly growing bodies cannot synthesize them fast enough.
BCAA’s help increase lean body mass and physical performance. There are 3 branched chain amino acids: Valine, Leucine, and Isoleucine. One theory on BCAA’s is they will move through the blood stream to the brain and decreases the production of serotonin. Serotonin is what is produced in the brain that creates a person’s feeling of tiredness; if this is not being produced it could in theory decrease a person’s mental fatigue during workouts.
When we take protein we are hoping stimulate our muscles on a cellular level, to make them bigger and stronger. The 3 BCAA’s make up approximately 1/3rd of the muscles protein. By keeping the muscles full of BCAA’s you will reduce muscle fatigue, help speed your recovery, and they will also help decrease the loss of other amino acids from the muscles, thus helping the body absorb more protein. BCAA’s are also the only amino acids that are metabolized in the muscle and not the liver.
BCAA’s are mutually antagonistic in their absorptive qualities, therefore, must be available at the same time to insure maximum absorption into the muscle system]. BCAA’s are also rapidly depleted from the muscle when training. Taking BCAA’s before and/or during a workout will increase performance and delay fatigue. Taking BCAA’s immediately after or with a post work out meal will lower cortisol (destroys muscle) levels and replace BCAA levels in the muscles faster.
BCAA’s are nitrogen carriers which help synthesize other amino acids that are needed for muscular action. They also help produce insulin which helps the muscles absorb more amino acids. BCAA’s are both anabolic and anti-catabolic because of their ability to significantly increase protein synthesis, facilitate the release of hormones such as growth hormone (GH), IGF-1, and insulin, and help maintain a favorable testosterone to cortisol ratio.
BCAA’s are great any-catabolic because they help prevent muscles breakdown and muscle loss. This is great for people who are trying to lose weight, as it will assist in helping them maintain or even gain lean body mass. When you are cutting weight your body is at a risk of muscle loss due to a decrease in protein synthesis and increase of proteolysis (hydrolytic breakdown of proteins into simpler, soluble substances such as peptides and amino acids, as occurs during digestion.
Valine
Valine is an aliphatic amino acid. These amino acids are extremely hydrophobic and are almost always found in the interior of proteins. They are also seldom useful in routine biochemical reactions, but are relegated to the duty of determining the three-dimensional structure of proteins due to their hydrophobic nature. They are also essential amino acids and must be obtained in the diet. Sources of valine include soy flour, cottage cheese, fish, meats, and vegetables. Valine is incorporated into proteins and enzymes at the molar rate of 6.9 percent when compared to the other amino acids.
Leucine
Leucine is a hydrophobic amino acid that is found as a structural element on the interior of proteins and enzymes. There appears to be no other significant metabolic role for these amino acids, but they are essential and because they are not made by mammalian tissues, must be taken in the diet.
Leucine ties have a concentration of 7.5 percent on a molar basis compared to the other amino acids. It provides ingredients for the manufacturing of other essential biochemical components in the body, some of which are utilized for the production of energy, stimulants to the upper brain and helping you to be more alert.
Iso-Leucine
Isoleucine is a member of the aliphatic side-chain amino acid family that is composed of extremely hydrophobic biochemical’s that are found principally in the interior of proteins and enzymes. Like several other members of this family (valine and Leucine), Isoleucine is an essential amino acid that is not synthesized by mammalian tissues. Another feature of this class of amino acids is that they appear to have no other significant biological role than incorporation into proteins and enzymes, where their main purpose is to help dictate the tertiary structure of the macromolecules.
Isoleucine is incorporated into proteins at a molar rate of 4.6 percent when compared to the other amino acids. It like its counter mark Leucine helps keep you more alert.
The Nutritional Journal of Medicine muscle catabolism (or the breakdown of muscle) in athletes can be reduced when they supplement their diets with BCAA’s. Other studies have shown that muscle catabolism is increased to 4-14 hours after a workout then the anabolic state which the muscles rebuild starts. In theory if the state of anabolism is greater than that of the catabolism state, your muscle growth will be more beneficial. If you take an influx of amino acids directly after a training session, in theory it will have the effect of increasing the anabolic stage of the catabolic stage in muscle growth.
When should one take amino acids? In supplementation form it is best to take your branched chain amino acids separate from other amino acids groupings. This is because they will beat the other amino acids into the blood stream up to a 3 hour period following a workout.
Keeping in mind that the main component BCAA uptake is elevated blood sugar and insulin “spike”; taking BCAA’s with each meal and before and after a workout is ideal. They should also be taken within 30-60 minutes preceding and following an intense workout to assist in muscle regenerative process and create premium anabolic conditions.
In summary of this article, supplementing with BCAA’s can result in gains in both strength and muscle growth. Taking branch chain amino acid before and during a workout will increase performance and delay fatigue. Since your body can not manufacture BCAA’s on its own, they must be supplied through your diet. These amino acids are needed for the maintenance of muscle tissue during physical stress and intense exercise. From the perspective of athletes, BCAA’s function as anabolic agents, which allow the body to burn fat and not muscle.
Supplement Smart and Train Hard
Brandon Braner
www.ironbarfitness.com
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