Supranormal Paul

12th February 2012

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BCAA - Branch-Chain Amino Acid (Supplement)

BCAA

branched chain amino acids

Amino acids are the building blocks of protein. There are three BCAAs: leucine, isoleucine, and valine. Of these, leucine is the most heavily researched, and appears to offer the biggest physiological benefit.

BCAAs provide the basis for protein synthesis and energy production. In fact, BCAAs can comprise up to one-third of muscle protein. Because of their frequency and involvement in protein synthesis and energy production, BCAAs are important to many metabolic processes.

However, if BCAAs are going to participate in these processes, they must be available to the body. This means we have to eat enough BCAAs, and at the right times, to enable such processes to occur.

Why is adequate BCAA intake so important?

The BCAAs are the only amino acids not degraded in the liver. All other amino acids are regulated by the gut and the liver before being circulated elsewhere in the body. However, BCAAs head directly into the bloodstream. This means that dietary intake of BCAAs directly influences plasma levels and concentrations in muscle tissue (Layman DK 2003). BCAAs are burned for energy (oxidized) during exercise, so they’re also an important exercise fuel.

Consuming BCAAs before training can increase uptake into muscle tissue This has many benefits:

·         BCAA supplementation may lower lactate levels after resistance training and improve muscular oxidation.

·         BCAAs may increase growth hormone (GH) circulation, which may be related to anabolic mechanisms causing muscle growth.

·         BCAA supplementation may decrease serum concentrations of the intramuscular enzymes creatine kinase and lactate dehydrogenase following prolonged exercise. This can decrease muscle damage and improve recovery (Coombes JS, McNaughton LR 2000).

·         Muscle is an important site of BCAA activity. There is an increased cell concentration and breakdown of BCAAs in muscle tissue (Layman DK 2003). BCAAs are continuously released from the liver and other internal organs to skeletal muscle so that the BCAAs can assist in maintaining blood sugar levels. Indeed, BCAAs may be responsible for up to 40% of blood sugar production during exercise (Ahlborg G et al 1974).

BCAAs are so important to muscle tissue, and because they help maintain blood sugar levels, it’s important to get enough to support your workouts. Consuming a carbohydrate, protein, and amino acid beverage during and after training can induce an insulin response, which helps transport BCAAs into cells. However, availability of leucine is more important than insulin. Within the muscle cell there’s one particular regulatory pathway for protein synthesis that’s stimulated by insulin, but dependent on leucine (Anthony et al 2000). In other words, protein synthesis (and hence muscle rebuilding) depends on how much leucine is available. And since BCAA levels decline with exercise, it makes sense to supplement with them during and/or after workouts (Mero 1999).

Because it’s so important to have leucine available for protein synthesis, if you train in a fasted state, or don’t eat after exercise, you’re going to lose more protein than you rebuild. However, if you eat adequate BCAAs during this time, especially leucine, you’ll enhance protein synthesis. – This is where you can get the competitieve edge. I am currently training 3-4 hours a day and Taking BCAAs during training sessions to keep protein rebuilding. Without htis I would wither away into nothing and be causing more damge than progress.

 I have been personally getting BCAAs from food sources and now I must supplement as eating meals during my workouts is very hard and causes havoc in my digestive system as it is not breaking down what I am eating, it takes longer and it is hindering my performance. I tend to mix my BCAAs with fruits (insulin spike) and vegatables (micronutrients)that has been turned to a fine tasty bervarae – Thank you juicer! Furthermore BCAAs reduce muscle soreness or DOMS (Duced-Onset Muscle Sorness). Which helps me train longer and harder.

For the body to make new proteins, it needs an estimated daily leucine intake of between 1 to 4 grams/day. That minimum intake needs to be met before leucine will be able to impact the insulin signaling pathway. metabolic use, especially by athletes and people doing heavy resistance training (3-4 hours baby!), may be upwards of 12 grams/day.

BCAAs can limit central fatigue with endurance athletes, but it doesn’t appear to be supported by current data however under personal trial and error I can vouch it works significantly well.

BCAA content of foods (grams of amino acids/100 g of protein) (Source: USDA Food Composition Tables)

Whey protein isolate 26%
Milk protein 21%
Muscle protein 18%
Soy protein isolate 18%
Wheat protein 15%

Summary and recommendations

BCAAs play an important role in:

Synthesis of proteins in general

Glucose homeostasis (i.e. keeping blood sugar levels constant, when sugar levels crash performance crashs too)

Direct regulation of muscle protein synthesis (via insulin signaling cascade)

BCAAs’ potential impact on the aforementioned processes depends upon availability and dietary intake.

Adequate consumption of BCAAs may help manage body fat, spare muscle mass, and regulate glucose/insulin balance.

Putting the knowledge to use

Try adding BCAAs into your workout drink at a rate of 5 g BCAA per hour of training.

References:

·         Layman DK. The role of leucine in weight loss diets and glucose homeostasis. J Nutr 2003;133:261S-267S.

·         Coombes JS, McNaughton LR. Effects of branched-chain amino acid supplementation on serum creatine kinase and lactate dehydrogenase after prolonged exercise. J Sports Med Phys Fitness 2000;40:240-246

·         Ahlborg G, et al. Substrate turnover during prolonged exercise in man. J Clin Invest 1974;53:1080-1090.

·         Mero A. Leucine supplementation and intensive training. Sports Med 1999;27:347-358.

Tagged: SupplementFitnessExerciseGymTrainingNutritionDietFitnessMMACrossfit

Source: paradoxnutrition.com