BCAA (Branch Chain Amino Acids) - What is it and how can it help me?

BCAA (Branch Chain Amino Acids)

What are BCAA's?

Branch Chain Amino Acids refer to a product which contains three amino acids, namely Leucine, Isoleucine and Valine. BCAA's are crucial for individuals who undertake regular strength training as they are the building blocks of protein and are required for muscle protein synthesis[1]. BCAA's can be found in various forms in many sorts of protein rich foods such as eggs and meat, however they are most readily available in our Instantized formula designed for optimal absorption and assimilation.

How can BCAA's benefit me?

BCAA's have many beneficial properties to athletes engaging in strenuous physical exercise. BCAA's have been shown to increase the time it takes the body to reach fatigue and to improve muscle protein synthesis for recovery.

In reference to improving the body's ability to perform for extended periods of time, BCAA's have been shown to improve physical performance by providing a 17.2%[2] increased resistance to fatigue compared those who did not take BCAA. Researchers believe this may be attributed to BCAA's helping preserve muscle glycogen levels as subjects which took BCAA's recorded higher glucose levels than those who did not[3]. Therefore BCAA's should assist you in training harder and for longer. Furthermore, some studies have shown a correlation between consuming BCAA and Carbohydrates and can increase the body’s 5-HT stores, reducing central nervous system fatigue[4].

With reference to BCAA ability to assist in the development of muscle, the amino acid Leucine is a main contributor. The amino acid Leucine has the innate ability to activate a protein known as "Target of Rapamycin" which stimulates the body’s protein synthesis. If this protein cell is not stimulated it can lead to a reduction in muscle protein synthesis[5]. Therefore, by consuming BCAA's which contain Leucine individuals are able to increase the bodies protein synthesis and through consuming enough BCAA's can change the bodies net protein balance from negative to positive[6], it is to be noted that our product contains these amino acids in a 2:1:1 ratio (meaning there is two times as much Leucine as there is Valine and Isoleucine).

How much BCAA's do I need to consume and when should I take them?

BCAA's can be taken at anytime throughout the day as an effective way to keep muscle protein synthesis at peak levels. For most people we recommend taking between one to two scoops (5 to 10 grams) depending on body size and activity level during your workout.  BCAA's can also be used pre and post workout depending on individual needs.

 

Why are our BCAA's more superior to other brands?

Pure Lean Nutrition BCAA's are of the high quality and are manufactured under pharmaceutical conditions made using 100% vegan sources and Instantized using a special patented encapsulated Instantization method for faster absorption and no soy lecithin is used.

 

[1] LuYu, Shuzhe Ding, Favorable Utility of Physiological Function When Branched Chain Amino Acids Supplied During Sports [J]. Journal of Nanjing Institute of Physical Education (natural science edition), 2009, 9:41-42.

[2] Gualano AB, Bozza T, Lopes De Campos P, Roschel H, Dos Santos Costa A, Luiz Marquezi M, Benati F, Herbert Lancha Junior A. Branched chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. J sports Med Phys Fitness. 2011, 51(1): 82-8

[3] Gualano AB, Bozza T, Lopes De Campos P, Roschel H, Dos Santos Costa A, Luiz Marquezi M, Benati F, Herbert Lancha Junior A. Branched chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. J sports Med Phys Fitness. 2011, 51(1): 82-8

[4] Davis JM, ALderson NL, Welsh RS. Serotonin and central nervous system fatigue: nutritional considerations. Am J Clin Nutr, 2000, 72(2): 573S-8S

[5] Drummond MJ, Fry CS, Glynn EL, Dreyer HC, Dhanani S, Timmerman KL, Volpi E, Rasmussen BB. Rapamycin administration in humans blocks the contraction-induced increase in skeletal muscle protein synthesis. J Physiol, 2009, 587 (pt 7): 1535-46

[6] Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. Post exercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol, 1999, 276(4 Pt 1): E628-34


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