BCAA - Branched Chain Amino Acids
The branched-chain amino acids (BCAAs) comprise the three
essential amino acids L-leucine, L-isoleucine and L-valine.
These amino acids are found in proteins of all life forms.
Dietary sources of the branched-chain amino acids are principally
derived from animal and vegetable proteins. Vegetables and
juices contain small amounts of the free amino acids, which
are also found in fermented foods like yogurt.
Although amino acids are generally not considered important
energy sources, BCAAs serve as important fuel sources for
skeletal muscle during periods of metabolic stress, such as
during an intensive weight-training workout. Under such conditions,
BCAAs may promote protein synthesis, suppress protein catabolism
and serve as substrates for gluconeogenesis. BCAAs are mainly
catabolized in skeletal muscle, stimulating the production
of, among other substances, L-alanine and L-glutamine.
BCAA's are particularly important for weight training because
they make up one third of muscle protein. BCAA's are essential
for excessively stressed muscle to supply energy, promote
healing and decrease recovery times, as well as preventing
unwanted muscle tissue breakdown.
BCAA supplements have been proven in studies to increase muscle
mass, lifting capacity, energy levels and immune function,
while decreasing fatigue and muscle breakdown following intensive
exercise. They are therefore shown to be of particular benefit
to weight trainers, who need to push their muscles hard every
session in order to build lean muscle mass, and cannot afford
to wait forever for damaged tissue to regenerate.
The body requires a positive nitrogen balance to create
an anabolic environment, which is optimal for muscle building.
Positive nitrogen balance occurs when the amount of nitrogen
entering a persons body is higher than the amount leaving
it. Nitrogen cannot be obtained from carbohydrates or fats,
only protein. So you must consume protein or amino acids in
order to create a positive nitrogen balance. Branched chain
amino acids are an excellent nitrogen source, in addition
to their numerous other benefits.
Additionally, research has shown that increased amounts
of amino acids in the bloodstream can increase the production
of an anabolic hormone IGF-1, which stimulates cell growth
and in particular muscle cells. This is an addition to the
natural function of branched chain amino acids in preventing
muscle tissue breakdown. They can even be used directly as
an extra energy source in a pinch, so it is definitely a good
idea to always maintain a high level of amino acids, including
BCAAs if you are serious about maximizing the potential benefits
of your weight training.
Professional bodybuilders find that taking amino acids before
their workout helps them stay alert and focused throughout,
and research suggests that this is because branched chain
amino acids and the essential amino acid Tyrosine have been
shown to manipulate neurotransmitter precursors with the result
that the onset of fatigue is delayed. It is crucial to maintain
focus during a workout in order to push your muscles hard
and stimulate the transformation reaction that causes new
lean muscle tissue to be synthesized.
BCAA supplements are usually supplied in capsule form for
precise dosage, and the optimum time to take them is directly
before, during and after a workout, when your body is most
in need of the extra amino acids.
Meal replacement products, as well as protein and creatine
supplements often produce branched chain amino acids as part
of their marconutritional makeup, so additional BCAA supplementation
may not be necessary if you already use any of these products,
but BCAAs are specially useful in all kinds of ways, and there
are no known side-effects to over-consumption, so we advise
making sure your body has sufficient amino acids to properly
support your training and make sure you get maximum benefit
from your hard work.
BCAA
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