Although these supplements have been around for a long time and the scientific understanding in the exercise performance benefits of BCAA supplementation is rich many people don't know exactly how they exert their effects or how and when to use them properly.
Essential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods. There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine. Your body can make non-essential amino acids by itself from vitamins and other amino acids.
The essential branched chain amino acids (BCAA's) are of special importance for athletes because they are metabolized in the muscle, rather than in the liver.
Here's how this works: 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
Branched Chain Amino Acids (BCAAs) function by increasing protein synthesis and nitrogen retention. Athletes and bodybuilders recognize that protein synthesis and nitrogen retention are important anabolic functions required for muscle growth.
They can also aid in recuperation by decreasing lactic acid levels in muscle cells.
Branch Chain Amino Acids can also aide in recuperation by increasing muscle glycogen concentration to a greater degree than carbohydrates alone. Additionally, BCAAs have a glycogen sparing effect during exercise. Because of their anticatabolic effect BCAAs may also help during extreme dieting by preventing muscle tissue breakdown.
Potent Formula to Increase Muscle Growth
Increased Protein Synthesis and Nitrogen Retention
Maintain Positive Nitrogen Balance Between Meals
Potent Anti-Catabolic Activity to Inhibit Muscle Breakdown
Muscle sparing
Glycogen sparing
Improved and Increased Muscle Recovery
Lower lactate production
Specific 2:1:1 BCAA Ratio to Significantly Improve Effects
What is Leucine and where does it come from?
Leucine is an essential branched-chain amino acid (BCAA) that's broken down in fat structures.
The other two essential BCAA's are Valine and Isoleucine.
L-Leucine can not be made by the body, and must be acquired through food or dietary supplements.
Leucine comprises about eight percent of the total amino acid count in your body's protein structures; it is the forth most concentrated amino acid in skeletal muscle tissue.
As one of the three BCAA's, Leucine is essential to your basic health. It has athletic applications.
Leucine has many beneficial effects on sports performance. It helps preserve lean muscle tissue, it supplies the body with energy when under stress (i.e. when engaging in athletic activity), it preserves muscle glycogen (glucose stored in muscle tissue used to power muscular contraction), it maintains nitrogen balance, and it enhances thinking abilities that can decline as physical activity becomes more intense.
The effects of Leucine in the diet are profound. As the strongest of the BCAA's, L-Leucine is what's known as a "limiting nutrient" - meaning that you must have enough L-Leucine in proportion to other amino acids in order for your body to make use of what you eat.
Simply: If you suffer from an L-Leucine deficiency, your body will not be able to make use of the protein that you give it - no matter how much protein you consume. And, unless you have enough L-Luecine, the money you spend on quality food and dietary supplements will be wasted.
Isoleucine is an amino acid that is best known for its ability to increase endurance and help heal and repair muscle tissue.
This amino acid is especially important to serious athletes and body builders because its primary function in the body is to boost energy and help the body recover from strenuous physical activity.
Isoleucine is a branched-chain amino acid (BCAA). There are three branched-chain amino acids in the body, isoleucine, valine, and leucine, and all of them help promote muscle recovery after exercise.
Isoleucine is actually broken down for energy within the muscle tissue.
Isoleucine is an essential acid, which means that it cannot be manufactured in the body and must be obtained through dietary sources.
People that exercise a lot or that have a low-protein diet should consider supplementation. Isoleucine should always be taken together with the other two branched-chain amino acids, leucine and valine.
The ideal balance is 2 milligrams of leucine and valine for each 1 milligram of isoleucine
What is it and where does it come from?
L-Valine is an amino acid and is not only an essential amino acid but is also a branched-chain amino acid found in high concentration in the muscles. The other two essential BCAA's are L-Valine and L-Isoleucine.
L-Valine can not be made by the body, and must be acquired through food or dietary supplements.
Valine has a stimulating effect and is needed for muscle metabolism, repair and growth of tissue and maintaining the nitrogen balance in the body.
Since it is a branched-chain amino acid, it can be used as an energy source in the muscles, and in doing so preserves the use of glucose.
L-Valine is an essential amino acid. Therefore, everyone needs L-Valine to maintain basic health.
More info?
Great Website with university references!
Wikipedia link
BCAA (New window will open)
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