BCAAS - THE SUPPLEMENT FOR EVERYBODY

 

BCAAS can be a very efficient supplement!

 

The science behind BCAAS supports the notion that they can help you build muscle, and burn fat, perfect for any man or women wanting to look/feel their best!

 

And for the elderly? They've been shown to reduce depression, muscle function and improve daily life activity!

 

It's a supplement we can ALL benefit from. 

BCAAS stands for branched-chain amino acids.

 

There are THREE BCAAS - Leucine, Isoleucine and Valine.

 

These THREE amino acids make up about 30% of the total muscle protein pool, and are THREE of the NINE essential amino acids.

 

Just like the essential fatty acids, our bodies cannot make these up within. So we must get them via our diets!

 

Steak, chicken, and all other sources of protein are made up of BCAA'S, and OTHER amino acids.

 

 

Complete sources of protein contain all NINE essential amino acids. 

 

Examples of complete sources of protein: steak, chicken, fish, milk eggs, whey and casein protein. 

 

BCAAS are a popular supplement amongst athletes and bodybuilders, because they are the main amino acids used by your muscles during exercise and catabolic stress (1).

BCAAS will help give you more energy, via a process called the glucose-alanine cycle.

 

When you train, a substance called pyruvate is formed courtesy of the breakdown of your glycogen and glucose stores.

 

Within your muscles - BCAAS are donated to this pyruvate substance to form alanine, which is then sent to the liver to regenerate glucose!

 

 

The glucose can then be sent BACK to your muscle - and used for energy!

 

In endurance athletes - BCAAS have been found to contribute to more than 40% of glucose production during sustained endurance exercise (2).

In resistance trainers (weight lifters), BCAAS have been found to increase a protein called p70S6k - a key signalling protein for muscle hypertrophy. (muscle cell enlargement).

 

In other words - BCAA'S will assist in muscle growth!

 

The study (3) examined 7 males who performed a quadricep workout, and found that the ingestion of BCAAS before and during the session "further enhanced p70S6k phosphorylation 3.5-fold during recovery."

 

 

Other research (4) has found that BCAAS supplementation in conjunction with resistance training results in a HIGHER level of muscle protein synthesis - the BUILDING and REPAIRING of new muscle tissue.

Further research (5) has found that BCAA supplementation can decrease elevated cortisol levels that occur during training. Cortisol can be bad news for your muscle, as it can stimulate muscle breakdown!

 

 

The same study also found that testosterone levels may be "significantly increased" if accompanied by BCAA supplementation, not to mention markers of muscle damage can also be reduced with BCAAS.

 

BCAAS can also help you lose body fat!

 

One study (6) into 25 competitive wrestlers on a restricted calorie diet, found that subjects who received BCAAS experienced the largest decrease in the percentage of body fat.

 

Other research (7) look at 36 strength-trained males, with a minimum of two years resistance training experience.

 

 

They either received 14 grams of BCAAS, 28 grams of whey protein, or 28 grams of carbohydrates from a sports dink, whilst undertaking a 8 week resistance training program, that worked each major muscle group once per week.

 

The results?

 

BODY WEIGHT GAIN: BCAAS came out on top.

 

LEAN MASS: BCAAS again.

 

BODY FAT REDUCTION: BCAAS.

 

MUSCULAR STRENGTH: The BCAA group finished first in the 10 REP MAX for both squats and the bench press. (The group taking BCAA'S lifted MORE weight for 10 repetitions than the whey and carbohydrate sports drink group.)

 

 

BCAAS aren't just for the male or female gym goer, trying to get fit and grow muscle to look their best.

 

Studies (8) have found that BCAAS have an anti-ageing effect, with research into mice resulting in an extended life span and better heart health.

 

Further research in human beings has found an improvement in insulin sensitivity - which is a good ally when it comes to fighting type 2 diabetes.

Other research has found that essential amino acid supplementation in the elderly (which includes the three BCAAS), can be very effective. 

 

 

One research paper (9) found that intake of the essential amino acids improved  "depressive symptoms, nutrition, muscle function and daily life activity."

 

Regardless of your age or goals, BCAAS are a great supplement that can be very beneficial.

 

Those undertaking resistance training together with a BCAA supplement, could experience increased muscle growth, better testosterone levels, reduced muscle breakdown, enhanced recovery, and MORE fat loss!

 

BCAAS can also help prevent type 2 diabetes, with an improvement in insulin resistance seen in studies in human beings.

 

Elderly people who don't participate in regular exercise could still benefit from BCAAS, with regard to reduced depressive symptoms, nutrition, and a better quality of life.

 

REFERENCES

 

(1) Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. J Nutr 2004;134:1583S-1587S.

 

(2) Pengxiang S, Yingsheng Z, and Lynch CJ. Disruption of BCAA metabolism in mice impairs exercise metabolism and endurance. J Appl Physiol. 2010 April; 108 (4): 941-949.

 

(3) Karlsson HK, Nilsson PA, Nilsson J, Chibalin AV, Zierath JR, Blomstrand E. Branched-chain amino acids increase p70S6k phosphorylation in human skeletal muscle after resistance exercise. Am J Physiol Endocrinol Metab. 2004 Jul;287(1):E1-7. Epub 2004 Mar 2.

 

(4) Miller, SL, Tipton, KD, Chinkes, DL, Wolf, SE, and Wolfe, RR. Independent and combined effects of amino acids and glucose after resistance exercise. Med Sci Sports Exerc. 35: 449–455, 2003. 

 

(5) Sharp, C., Pearson, D. Amino Acid Supplements and Recovery from High-Intensity Resistance Training.Journal of Strength and Conditioning Research. 2010. 24(4), 1125-1130.

 

(6) Mourier, A., et al. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med 1997 Jan;18(1):47-55.

 

(7) Stoppani, J., et al., Consuming branched-chain amino acid supplement during a resistance training program increases lean mass, muscle strength and fat loss. Journal of the International Society of Sports Nutrition 2009, 6(Suppl 1):P1, 2009.

 

(8) Valerio, A., D'Antona, G., Nisoli, E. Branched-Chain Amino Acids, Mitochondrial Biogenesis, and Healthspan: An Evolutionary Perspective. Aging. 2011. 3(5), 464-479.

 

(9) Rondanelli, M., Opizzi, A., Antoniello, N., Boschi, F., Iadarola, P., Pasini, E. Effect of Essential Amino Acid Supplementation on Quality of Life, Amino Acid Profile and Strength in Institutionalized Elderly Patients.Clinical Nutrition. 2011. 30(3).