Everything About BCAA's For Body Builders

 BCAA's

 

Amino acids are the building blocks of muscle protein. For those Exercising, getting enough of the Amino acids can be quite difficult. Exercise burns Amino Acids quickly. If you don’t get those replenished, it can cause people who work out vigorously to make little or no progress.

Amino acids are best used as free form and branched chain. These Amino Acids do not require digestion and go straight into the blood stream for immediate use by muscle cells. BCAA’s also provides 70% of the body's Nitrogen requirement so it is crucial we get them into our diets.

Here is the difference between essential and non-essential amino acids

Essential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods. These are found in chicken and other foods high in protein.

There are 9 essential amino acids: Histidine, Isoleucine, Leucine, Iysine, Methionine, Phenylalanine, Tryptophan, and Valine. Your body can make non-essential amino acids by itself from vitamins and other amino acids.

The term "non-essential" can be misleading since all amino acids are essential for proper metabolism and certain non-essential amino acids, such as glutamine, become very essential during illness and trauma.

The 13 non-essential amino acids are Alanine, Arginine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Glycine, Hydroxyproline, Proline, Serine, and Tyrosine.

The essential branched chain amino acids (BCAA's) are importance for athletes because they are metabolized in the muscle, rather than in the liver. It’s quite confusing but in simple it works like this. After digestion once protein is broken down into individual amino acids these aminos can either be used to build new proteins or be burned as fuel to produce energy.

Bodybuilders and BCAA’s

Bodybuilders want to avoid the reduced muscle size and strength consequent of reduced muscle protein synthesis and breakdown. Keep in mind an adequate level of free BCAA won't turn you into superman (although higher targeted dosages may come close), but will enable you to avoid some of the negative effects of BCAA depletion including inadequate recovery and training stagnation.

If you already have an adequate level provided by your diet, you'll really be able to see the benefits. In addition to consuming enough protein, make sure you consume enough quality calories on a daily basis and get plenty of rest and recovery. By consuming adequate calories and carbohydrates you'll help spare the BCAA’s.

The greater your glycogen storage the more likely your BCAA pool will be used for muscle growth and the less likely it will be oxidized as energy. Rest and recovery will further help direct your BCAA pool towards muscle growth. Following these steps will go a long way in enhancing your gains-and we haven't even covered the real supplemental benefits yet!

Benefits of BCAA’s

Science has shown us that BCAA supplementation can have rather far-reaching positive effects in the body. Among These effects include:

Increased Recovery – This means you can achieve your goals quicker. Endurance – Brilliant if you’re on a low carb diet and don’t have much energy to spare. Stimulate Protein Synthesis Stimulate Fat Loss– best if carbohydrate consumption during the 2 hour window before your workout is very limited Boosting Immune Function Anti-Catabolic Effects- BCAA supplementation was found to induce anabolism and nitrogen sparing so the subjects burned body fat instead of lean muscle mass, thus sparing muscle protein.

So I have read all this but you haven’t told me where I can find BCAA’s.

Okay, dairy products and red meat contain the greatest amounts of BCAAs, although they are present in all protein-containing foods Whey protein and egg protein supplements are other sources of BCAAs.

What amount of BCAA should I take?

Most diets provide an adequate amount of BCAA for most people, which is about 25–65 mg per pound of body weight. 28 29 Athletes involved in intense training often take 5 grams of Leucine, 4 grams of Valine, and 2 grams of isoleucine per day to prevent muscle loss and increase muscle gain, though most research does not support this use of BCAAs.

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