Whats up, guys. sean nalewanyj here, seannal bodytransformationtruth and today im going to be doing a review of branched chain amino acid supplements. So BCAAs are one of the most popular muscle building supplements on the market, theyre surrounded by a lot of hype and in this tutorial Ill be giving you the honest, unbiased facts so that you can decide whether or not you think theyre worth your money. So the BCAAs are three branched chain amino acid of course, leucine, valine and isoleucine, and theyre usually taken as a supplement.
Before, during and after training, sometimes all three. and the benefits of bcaas that supplement companies will claim are: number one, that they improved muscle recovery and growth, since leucine is the primary amino acid involved in protein synthesis. The second benefit is that they improved training performance and the third benefit, which isnt mention quite as often, is that they reduced delayed onset muscle soreness. So lets quickly go over each one of these. The first just being the overall benefit of improving muscle.
Recovery and growth. so it is true that the branched chain amino acids play a very important role in the muscle building process, again leucine specifically is critical in this, it sometimes referred to as the anabolic trigger. However, what a lot of people dont really take into account is that BCAAs are already found in quite high amounts in the regular dietary protein sources that youre eating throughout the day. For example, the branched chain content of whey protein is about 25%, egg is 20%, beef is also around 20% these.
Are just a few examples. so if you went ahead and ate, say 30 grams of protein from beef or you took a scoop of whey protein, youre already getting around 6 grams of BCAAs just from that one serving alone. Even a lot of vegan protein sources are pretty high as well, thinks like brown rice protein, pea protein, soy, hemp, these are all very high in BCAAs on a grampergram basis as well. So as long as youre eating enough total dietary protein each day from a variety of sources then youre already getting sufficient BCAA intake just.
From that alone. again, its not that the branched chain themselves arent effective or useful, they definitely are. Theyre crucial for that matter but its just that dumping an extra 10 or 15 grams in supplemental form on top of what youre already getting from your diet, thats probably not going to benefit you in any noticeable way. Just because some BCAAs are good it doesnt mean that more are automatically better, and theres a finite cap on how much of them you can actually use to maximize protein synthesis at any given.
Time. and if you look at the actual research then what youll see is that the only time they really provide clear benefits, is when theyre taken on their own in isolation without any whole food protein. For example, a lot of studies will have, you know, one group taking just BCAAs and then another group taking just dextrose. But its not surprising that using BCAAs in comparison to using pure dextrose would have positive benefits, but that really doesnt tell us anything about whether or not freeform BCAAs are superior.
To just eating regular whole food protein sources. and i dont really see any reason to assume that they are. The second claimed benefit is that they improve training performance. So youve probably seen those guys walking around the gym with giant 4 liter jugs filled to the brim with bright pink or bright green liquid that they sipped on during the workout, maybe you are one of those guys, and the chances are those jugs are at least partly filled with BCAA powder. Now the reason people used intraworkout branched chains is that because.
As your workout drags on and bcaa levels get depleted in your body, tryptophan levels increased and that causes increased in serotonin levels, which makes you feel tired. And so by supplementing them intraworkout, you prevent tryptophan from entering your brain and that helps to keep serotonin levels lower and it boost your energy as a result. However, a couple points on this; first off, usually this is only going to be a concern when were talking about long duration exhaustive workouts that someone like and endurance athlete might performed.
BCAA Supplements How When to Take them Prozis
Hello and welcome to fit foods with me, rob riches. You’re watching Prozis TV, and on today’s episode I shall be addressing a question about BCAAs. How, what, when, basically, everything you need to know about BCAAs. The first question is: What are BCAAs?.
Well, b branchedchain amino acids. Essentially, they’re three of the most essential amino acids our body needs for recovery, repair, and to rebuild or grow new lean muscle mass. They’re ideal when we’re putting our bodies through times of stress, physical exercise, and both mental. So adding BCAAs into our diet through supplementation.
Can really help our body recover, and assist us with building new muscle, providing we’re putting in that work in the gym. Let’s take a closer look at BCAAs. I’ve got two different forms here, both powder form and capsules. And they both have a good use within my diet regimen.
The powder is ideal and allows me to get about 5 g, or a little over a tea spoon, both before and after weight training. And then the capsules are also really good to have with me at work, at school, at the office, to allow me to top up my BCAAs really whenever I eat.
I have two capsules there as well, those extra branchedchain amino acids, help get some. Kind of raise the profile of the protein within my meal. So, two different times there. Also, morning and nighttime. Think about it: when you wake up, you haven’t eaten throughout the night,.
It’s important to get some essential nutrition, amino acids. So I’ll have 23 g of BCAAs in the morning and the same again at night. Anything that helps you keep and preserve lean muscle will also make it easier for you to burn body fat and keep it off. So, let’s have a look at each of these different types of BCAAs.
I have a cup of water here that i’m going to put into our mixer. Now, depending on how strong you like the BCAAs, you can either do it like a shot, have a small amount of water, drink it all in one, or, this is what I like to do during the gym, take my 5 g of BCAAs.
These are actually flavoured, if you don’t want to get flavoured ones, try look for one that has the least amount of ingredients in there. Stay away from any of the artificial ingredients and try to keep it simple, natural and, really, stick to the basics. Mix it all up.