The Benefits of BCAAs _ Poliquin Article

02/07/2013

The Benefi ts of BC AAs | Pol iq ui n Ar ticle

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The Benefits of BCAAs 12 Quick Tips and Detailed Research By Charles Poliquin 1/16/2012 2:25:55 PM

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I started using branched-chain amino acids (BCAAs) in high amounts in 1994 after meeting with one of brightest minds in exercise physiology and medicine, Dr. Mauro DiPasquale, who wrote Amino wrote Amino Ac ids and Proteins f or the Athlete: The Anabolic Edge. Edge. His contention was that if money was an issue, taking supplements during workouts was most important. I still believe that this holds true after playing with them for 17 years.

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BCAA Excellence 2.0 I like to keep an eye out for new research on BCAAs since they provide so many training and health benefits, of which not all the physiological mechanisms are yet understood. An abundance of new evidence shows BCAAs can support liver health, prevent prevent diabetes, and are essential for longevity longevity and aging well. Plus, emerging data provides more support that you should take BCAAs to stay lean, get strong, recover faster, and have greater work capacity. Let’s review BCAA basics and take a look at what the new research tells us…or if you don’t

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02/07/2013

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have the time, just read MY TAKEAWAYS from each study. The Basics of BCAAs The BCAAs inc lude leucine, is oleucine, and valine, and t hey support everything from anabolic musc le building to high-intensity endurance training to improving mental function and mood. They are among the nine essential amino acids that the body is unable to make, meaning they must be ingested through food or supplements. BCAAs are found in high-protein foods s uch as meat and whey protein. As t heir name suggests, B CAAs have a branched side chain that simplifies the job of converting each amino acid into energy during intense exertion. The more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscles cells and preventing catabolism. At the most basic level, BCAAs trigger protein synthesis , inc rease energy expenditure and have been shown to improve glucose tolerance (glucose intolerance is a precursor to diabetes). What’s exciting about this is that BCAAs work even when you aren’t working out, meaning that if you have to take time off, BCAAs will help minimize fat gain and muscle loss from inactivity. Equally, on days when you don’t exercise, BCAAs are just as important as during and post-workout. 1) BCAAs Enhance Muscle Protein Synthesis A st udy in the journal Medicine and Science in Sports and Exercise found that BCAA supplementation can contribute to an anabolic environment in the body. Leucine-enriched BCAAs (a BCAA mixture that is 40 percent leucine) was shown to elevate and prolong protein synthesis after resistance t raining. There was evidence of a dose-dependent response to BCAAs, meaning that more is better, which is why I suggest taking them before, during, and after training. BCAA supplementation results in maximal protein synthesis because it increases the intracellular availability of amino acids and activates something called the mTORC1 signaling pathway that is essential for muscle building. Take note that aging is associated with an impaired ability to activate mTORC1 signaling and protein

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02/07/2013


synthesis. Are you getting this? In older individuals, this pathway is not activated to the same extent as in younger trainees after training unless leucine-enriched EAAs are ingested! Another great benefit of BCAAs is t hat if you have to tak e time off from training due to injury, a need for a break, or lack of time, they will minimize muscle loss and fat gain. A study in the European Journal of Applied Physiology found that giving BCAAs to rats who had their hind-limbs immobilized for six days helped preserve protein synthesis that regulates cell growth. The BCAAs didn’t completely prevent protein degradation and muscle atrophy in the rats’ hind limbs, but they helped preserve the muscle to a greater extent than a placebo. The BCAA-fed rats also had lower body fat levels following immobilization. MY TAKEAWAY:

Leucine-Enriched BCAAs Support Muscle Growth And Fat Loss

2) Higher BCAA Leve ls Correla te With A Lea n Body Composition Research shows that individuals with a higher BCAA intake in their diets have lower rates of obesity, lower body weight, and better body composition. Researchers suggest that leucine increases energy expenditure and improves glucos e tolerance. A review in the journal Aging found that BCAAs, and in particular leucine, “appear to have unique obesity-reducing effects” because t hey decrease food intake and body weight by inc reasing the gene signaling of that mTOR pathway that I m entioned in #1. The benefits of BCAAs for a lean physique are confirmed with a large study of 4429 subjects in which those with greater amounts of BCAAs in their diets were the slimmest and had significantly less chance of being overweight than those with lower BCAA intake. Researchers think leucine is the magic bullet for a slim body comp, although only in conjunction with the other BCAAs—a leucine-enriched mixture is best. MY TAKEAWAY:

BCAAs Increase Fat Burning And Keep You Lean

3) BCAAs Result in a Better Testosterone to Cortisol Ratio and Muscle Building BCAAs will minimize the cortisol response that comes from the stress of exercise. This is ideal because cortisol degrades the muscles and can lead to greater fat gain. Less cortisol means a more favorable testosterone to cortisol (T:C) ratio that will result in faster recovery and more muscle development. Two studies highlight the role of BCAAs in decreasing muscle protein degradation. A 2010 study found that taking BCAAs in conjunction with resistance training produces significantly higher testosterone levels than a placebo. Participants who took BCAAs also had a lower cortisol response. This is significant because both strength gains and a decrease in protein degradation are more correlated with a better testosterone to cortisol ratio than total testosterone levels. A new study in the Chinese Journal of Physiology tested the effect of a drink of BCAAs, arginine, and carbs (BCAA drink) on hormone response and psychological state after a single bout of exhaustive exercise. Testosterone was up significantly and the testosterone to cortisol ratio was much more favorable with the BCAA drink than with a placebo. Testosterone was highest at the 120-minute recovery point, indicating a prolonged anabolic effect. Also, participants were given a mood states profile test to measure psychological condition after

02/07/2013


the extremely intense workout. Participants who received the BCAA drink recovered much more quickly than the placebo trial the decrease in fatigue score at 120 minutes post-workout was significant only in the BCAA trial. Additional research compared taking 10 grams of protein that was 18 percent leucine with a similar drink t hat was 35 percent leucine. The higher leucine concentration resulted in greater anabolic protein signaling, which means less muscle breakdown from the degrading effects of cortisol. BCAAs Result In Higher Testosterone And Lower Cortisol Meaning a Better T:C Ratio. Leuci ne Is Key To This Equation. Hence the high content of leucine in the formula I developed. MY TAKEAWAY:

4) Greater Strength Gains from Taking Leucine with Training A Britis h study showed that taking the l eucine actually translates into greater strength in addition to the protein synthesis effects I’ve already mentioned. Previously untrained participants ingested 4 grams of leucine a day in conjunction with a 12-week resistance training program and increased strength by 41 percent. A placebo training group had strength increases of 31 percent after c ompleting the same training program. BCAAs Enhance Strength Gains From Training Because They Allow You To Train Harder And Longer. MY TAKEAWAY:

5) BCAAs Result in Lower RPE and Greater Endurance Performance Researchers from Sacred Heart University compared taking a BCAA supplement with consuming a carbohydrate beverage prior to a 90-minute endurance cy cling trial at 55 percent of maximal oxy gen uptake. The BCAA supplement significantly lowered participants’ rating of perceived exertion during the exercise trial in comparison to a placebo group and the carb-supplement group. Additionally, BCAA supplementation raised blood amino acid levels during exercise, a factor that likely has the effect of reducing muscle damage. Researchers suggest that BCAAs can be added to a carb supplement to help lower RPE and allow for more intense training at the same relative level of exertion. A new study in the Journal of the International Society of Sports Nutrition produced even more impressive results by adding caffeine to the BCAA drink. Endurance-trained men who received the BCAAs had a 2 percent increase in performance during a 2-hour treadmill run over a placebo group. Central fatigue was also lower, which indicates lower RPE during a debilitating endurance trial. MY TAKEAWAY:

Take BCAAs To Stay Strong Longer. BCAAs Are Crucial For Strength And Endurance

Athletes. 6) BCAAs Can Decrea se Muscle Sorene ss, Particularl y DOMS A University of Birmingham study found that taking B CAAs at strategic points throughout the day will significantly reduce delayed onset muscle soreness (DOMS) from high-intensity eccentric training. Researchers

02/07/2013


found a 64 percent decrease in muscle soreness at 72 hours following exercise from BCAAs compared to a placebo. The exercise consisted of 12 sets of 10 eccentric repetitions at 120% of 1RM. If those loading parameters don't produce insanely nasty levels of muscle soreness, nothing will! A well known Japanese study c onfirmed that BCAA s decrease DOMS where the exercis e consist ed of squats for 7 sets of 20 reps with 3 minute rest intervals—my kind of researchers. The subjects were either given a placebo or 100mg/kg of BCAAs (about 9 grams for a 200lb person), with significantly less soreness at 48 and 72 hours after training. MY TAKEAWAY: Take

BCAAs Throughout The Day To Reduce Muscle Soreness From Training.

7) Take BCAAs to Improve Mental Function and Rea ction Time Reaction time, which is virtually untrainable—you’re either born with it or you aren’t, has been shown to improve if you have higher BCAA blood levels. A new study found that a high-protein diet improves mental function and reaction time. Participants who ate a high-protein diet (3 grams per kg of bodyweight of protein a day) performed significantly better on verbal fluency tests and had faster reaction time than participants who only ate 1.5 grams of protein per kg of bodyweight a day. At the end of the study period, the high-protein group had elevated levels of BCAAs, which researchers suggest are the source of the improvements because BCAAs have been shown to reduce fatigue and heighten brain function after heavy t raining, highlighting their value in post-workout nutrition. BCAAs Are Essential For Brain Nutrition. Boost Your Brain, Especially When Fatigued, With BCAAs. Quick Timing Athletes (Baseball, Basketball, Hockey) Need BCAAs For Peak Performance. MY TAKEAWAY:

8) Improve Mood and Decrea se Depression with BCAAs Taking BCAAs for the brain is especially important as you age. And I bet that if you ask your parents and grandparents, they aren’t taking B CAAs or even eating a high-protein diet (3 g of protein per kg of body weight). Researchers note that for older individuals who s ometimes have difficultly eating enough high-quality protein, BCAA supplementation is essential. Supplementing with BCAAs will improve production of the neurotransmitters, boosting cognitive function. BCAAs have been shown to play a role in the synthesis of the neurotransmitters glutamate and GABA, which will help you generate energy and drive when you need it and calm you when you don’t. Additionally, t aking 10 grams of essential amino ac ids, which i nclude BCAAs, has been shown to improve depressive symptoms and overall physical performance in an elderly population. BCAAs likely increased brain serotonin synthes is, improving mood and decreasing depression. BCAA s were thought to have improved participants’ nutritional status by inducing protein building and increasing insulin sensitivity. Researchers point to the importance of leucine (the supplement used contained 2.5 grams), because it is the most important BCAA for protein building. MY TAKEAWAY:

BCAAs Can Make You Feel Better And Get Rid Of Depression. BCAAs Are Essential

02/07/2013


For The Elderly. 9) Take BCAAs To Protect the Liver and Preve nt Liver Disea se Perhaps the most interesting emerging evidence shows t hat BCAAs will help the l iver regenerate after removal of part of the liver. They can also protect the liver from cancer in patients with cirrhosis. Plus, BCAAs improve insulin sensitivity and when improved insulin health is combined with the protective effects in the liver, BCAAs can help prevent fat gain in the liver and avoid non-alcoholic fatty liver disease. MY TAKEAWAY:

BCAAs Protect Liver Health And Prevent Cirrhosis.

10) BCAAs Preve nt Diabe tes and Improve Insulin Sensitivity A primary way B CAAs prevent aging and support a lean body composition is by how they improve insulin sensitivity and gluc ose tolerance. High ins ulin levels c ause accelerated aging along with nerve and cell damage, making it essential to control this hormone. Luckily, it’s the one hormone you can manage and BCAAs will help. Researchers are using BCAAs as a treatment for diabetes and there’s ample data that they lead to weight loss. A new study in the journal Diabetologia found that the individuals who were in a weight loss s tudy who lost the most weight had the highest B CAA levels—not surprising based on previous evidence. B ut there was an even stronger correlation between improvements in insulin sensitivity and BCAA levels than weight loss, indicating that t he participants overall health and metabolism had improved. Another study found that rats that were given BCAAs in conjunction with a high-glucose s olution, had improved glucose tolerance compared to a placebo group. Glucose tolerance means that once the rats ingested a large amount of glucose and their blood s ugar was elevated and insulin was secreted, t heir bodies managed to process the glucose for energy more effectively than the less tolerant placebo rats. MY TAKEAWAY:

TAKE BCAAs To Prevent Diabetes And Improve Insulin Health. Stay Young And

Lean! 11) Live Longer and Improve Your Heal th with BCAAs Recent evidence shows t hat BCAAs have an anti-aging effect and increase the formation of new mitochondria, which can increase energy production. Giving a BCAA supplement to mice resulted in extended life spans and supported cardiac health. Indirectly, there are other ways that BCAA supplementation can prolong life. As mentioned above, BCAAs promote liver health, and there’s evidence that individuals with c hronic liver disease may have better insulin sensitivity with BCAA supplementation. Plus, taking leucine with fish oil and a high protein diet can reduce muscle loss associated with cancer. MY TAKEAWAY:

BCAAs Improve Health And Keep You Young!

02/07/2013


12) How and Whe n to Take BCAAs The critical nature of an organized nutrition protocol is indicated with evidence that protein synthesis is enhanced by BCAA supplementation for up to 24 hours after weight lifting to the point of musc le failure. Training to failure with both 30 percent and 90 percent of the 1RM load will sensitize the muscle to protein feeding for 24 hours after the workout. The key is m aximal fiber recruitment versus submaximal—achieving failure primes the body for protein feeding, which should be consumed with BCAAs throughout the day. For a 90 kg/198 lb man, I would recommend 5 to 10 BCAA capsules 45 minutes before training, and 20 to 30 capsules s paced out evenly during the t raining session. If you have done plenty of heavy ec centrics or plyometrics, you may want to take an addition of 5 to 10 capsules three times a day with meals for faster recovery. All my students report greater gains from BCAAs paired with as many as 20 capsules of Beta-Alanine Supreme. Some trainees need only a small amount of Beta-Alanine for a muscle-building effect, while those with primarily fast-twitch fibers will get the greatest benefits from 20 capsules. MY TAKEAWAY: You

Must Take BCAAs During Tra ining—Try To Take Them Before And After As We ll.

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