During exercise—or any strenuous physical activity, for that matter—branched-chain amino acid (BCAA) breakdown increases. Research shows that after aerobic exercise (e.g., cardio) and anaerobic exercise (e.g., weight training), BCAA levels in muscle tissue decrease significantly. The breakdown of BCAAs in muscle tissue and subsequent decline in plasma BCAA levels can result in a rapid decline in strength, endurance, and overall physical performance. On top of that, if you don’t restore your BCAA muscle stores to optimal levels, you run the risk of breaking down and losing your hard-earned muscle.
The good news is that
supplementation with BCAAs can prevents the
exercise-induced decline in plasma BCAAs, and can actually increase BCAA
concentrations in muscle tissue improving performance, muscle growth,
strength, and recovery.
About BCCAs
The branched chained amino acids consists of 3 essential amino acids:
1. Leucine
2. Isoleucine
3. Valine
The branched chained amino acids consists of 3 essential amino acids:
1. Leucine
2. Isoleucine
3. Valine
Supplementation with these additional BCAAs has been shown to;
1. Improve strength and power and muscle-building benefits. BCAAs are the only amino acids that are metabolized in muscle tissue, and as a result, they can promote protein synthesis and prevent protein breakdown.
2. BCAAs also serve as an important fuel source for muscles during periods of intense physical activity. Research shows that BCAA supplementation during endurance events improves not only physical performance but also mental performance.
3. BCAA supplements have been shown to prevent central fatigue. Central fatigue, a form of exhaustion, associated with with alteration to the nervous system is know to effect endurance performance. BCAAs are suggested to delay the onset of central fatigue.
4. Reducing muscle breakdown through the use of BCAAs is also proposed to reduce muscle soreness and improve recovery time.
1. Improve strength and power and muscle-building benefits. BCAAs are the only amino acids that are metabolized in muscle tissue, and as a result, they can promote protein synthesis and prevent protein breakdown.
2. BCAAs also serve as an important fuel source for muscles during periods of intense physical activity. Research shows that BCAA supplementation during endurance events improves not only physical performance but also mental performance.
3. BCAA supplements have been shown to prevent central fatigue. Central fatigue, a form of exhaustion, associated with with alteration to the nervous system is know to effect endurance performance. BCAAs are suggested to delay the onset of central fatigue.
4. Reducing muscle breakdown through the use of BCAAs is also proposed to reduce muscle soreness and improve recovery time.
Many labels will suggest taking BCAAs pre, during and post for best results, however this can not only be expensive but be over kill on the amount you need. Supplementation timing may be dependent on your goals.
Muscle growth: Before or during workout
Performance (strength/endurance): During workout
Reducing fatigue: During workout
Improving recovery: Post workout
Muscle growth: Before or during workout
Performance (strength/endurance): During workout
Reducing fatigue: During workout
Improving recovery: Post workout
Most of the research supports a dose of about 6 grams of BCAAs to obtain these benefits.
Many protein powders claim to have added BCAAs (which makes their products "better" and more expensive!) however most do not support this 6 gram recommended dosage and therefore is often better to stick to a high quality protein and supplement with adequate amounts of BCAAs when needed.
Many protein powders claim to have added BCAAs (which makes their products "better" and more expensive!) however most do not support this 6 gram recommended dosage and therefore is often better to stick to a high quality protein and supplement with adequate amounts of BCAAs when needed.
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