Hey, guys, Sean Nalewanyj, of EliteImpactLabs . And today, I want to do a quick review on quot;Multispectrum Amino Acids Supplements.quot; So, if you’re trying to build muscle, burn fat or gain strength, protein is obviously going to be the most important nutrient in your overall diet. It’s responsible for building and repairing damaged muscle tissue. And it’s the only nutrient that can directly improve your body composition on its own. Now, protein is made up of individual building blocks called quot;Amino acidsquot;. There are typically around 20 recognized amino acids found in the human body, eight of which are considered to be essential, because they can’t be manufactured, and have to be consumed through your diet.
And because of the central role that amino acids play in the muscle building process, many supplement companies offer formulas that contain a wide spectrum of these amino acids in liquid or pill form. But are amino acid supplements worth your money? The reality is that your body is very efficient at the process of digestion and absorption. And all of the regular proteins that you are consuming throughout the day are going to be eventually broken down into these individual amino acid building blocks anyway. Amino acid supplements simply provide these building blocks in predigested free form, so that they can be utilized by your body at a faster rate. However, having those amino acids utilized at a faster rate,.
Doesn’t really provide you with any unique advantage over consuming regular whole food proteins. If you’re consuming a standard bodybuilding diet that includes about 1gram of protein per pound of body weight each daily, you’re always going to have a steady stream of amino acids available when your body needs it. So, there’s nothingÂ inherently wrongÂ with amino acid supplements from the standpoint of basic effectiveness, it’s just that you’re going to end up paying a much higher cost on a gram for gram basis for a product that is essentially protein compressed into tablet or liquid form. A much more effective and economical route is to simply supplement with a high quality whey protein powder. Whey protein will be.
Less expensive per serving. And it’s going to provide your body with a protein source that is already rich in the most anabolic amino acids available, particularly LLeucine, LValine and LIsoleucine. Now, what about singular, isolated amino acids? Well, I don’t recommend bothering withÂ the multispectrumÂ formulas for the reasons that I’ve outlined in this tutorial. There are few singular amino acids thatÂ are worth supplementing with individually in higher amounts that you aren’t going to get from diet, and that you’re not going to get from the multispectrum formulas. So, the main ones that I recommend would be first off, Beta Alanine. Beta Alanine,Â raises intramuscular levels of carnosine which improves muscular.
Strength and endurance. And a highly reliable dosage for that is 3.2grams taken daily. The second would be Acetyl LCarnitine, whichÂ has been shown to have positive effects on fat loss and cognitive function for improved focus during your workouts. And I recommend about 2grams taken 30 to 45 minutes preworkout. The third would be LCarnitine LTartrate, which improves muscle recovery and increases androgen receptor sensitivity. And the study dose for LCLT is 2grams daily. And finally, LTyrosine, 1gram to 3grams taken preworkout has been shown to improve mental focus, performance and fat loss when combined it with caffeine. And all four those singular amino acids will be included in their study dosages in our.
Brand new Muscle Amp preworkout formula, which is going to be launching sometime in midMarch. And you can get yourself on the prelaunch VIP list for that using the link in the description box below to ensure that you get your own supply when our first 500 bottles are released. And if you’re watching this tutorial after March 2012, then I’ll just include a link straight to the Muscle Amp page below. So, thank you for watching this tutorial lesson. I hope you found the information here useful today. If you did enjoy the tutorial, as always please make sure hit the like button, leave a comment and subscribe to stay uptodate on future tutorials. Also make sure to grab your free 28day mass building plan, using the.
Link in the description box. That includes a free workout plan, meal plan and supplement guide. And make sure to join the Elite Impact Lab’s Facebook page, for free daily articles, tutorials, tips and supplement giveaways. Thanks again for watching. And I’ll talk to you again soon.
Are BCAAs Worth It Branched Chain Amino Acids Review
What’s up, guys. Sean Nalewanyj here, SeanNal BodyTransformationTruth and today I’m 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, they’re surrounded by a lot of hype and in this tutorial I’ll be giving you the honest, unbiased facts so that you can decide whether or not you think they’re worth your money. So the BCAAs are three branched chain amino acid of course, leucine, valine and isoleucine, and they’re 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 isn’t mention quite as often, is that they reduced delayed onset muscle soreness. So let’s 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 don’t really take into account is that BCAAs are already found in quite high amounts in the regular.
Dietary protein sources that you’re 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, you’re 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 you’re eating enough total dietary protein each day from a variety of sources then you’re already getting sufficient BCAA intake just.
From that alone. Again, it’s not that the branched chain themselves aren’t effective or useful, they definitely are. They’re crucial for that matter but it’s just that dumping an extra 10 or 15 grams in supplemental form on top of what you’re already getting from your diet, that’s probably not going to benefit you in any noticeable way. Just because some BCAAs are good it doesn’t mean that more are automatically better, and there’s 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 you’ll see is that the only time they really provide clear benefits, is when they’re 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 it’s not surprising that using BCAAs in comparison to using pure dextrose would have positive benefits, but that really doesn’t tell us anything about whether or not freeform BCAAs are superior to just eating regular whole food protein sources. And I don’t really see any reason to assume that they are. The second claimed benefit is that they improve training performance. So you’ve 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 we’re talking about long duration exhaustive workouts that someone like and endurance athlete might performed.
If you’re going into the gym and just performing a standard body building workout with normal rest periods for, say an hour to an hour and a half, it’s probably not going to be necessary in that context. And secondly, even though BCAA supplements do decrease tryptophan uptake the also decrease tyrosine uptake as well, and tyrosine is an amino acid that improves your mental focus and improves your energy. And so it is possibly that there could actually be a counteracting effect there. And the third benefit is the issue of muscle soreness. But again, the research that was done on this, like I’d mentioned before, was done in the absence of proper protein intake so it really doesn’t say much. All that tells us is that.