The Science of BCAA’s…
If you are interested in building muscle it is likely that you are constantly on the lookout for more lean protein to add to your diet.
The next step is to look at the breakdown of the amino acids which are having the most influence on your muscle growth.
Branch Chain Amino Acids (BCAA) have been shown to increase muscle growth, reduce muscle soreness, decrease visceral fat (around your internal organs) & much more.
BCAA’s are made up of 3 essential amino acids: leucine, isoleucine & valine. Each is shaped like a branch, thus giving them the name ‘branched chain amino acids’.
All three of these amino acids are essential to the body & to muscle growth, meaning that the body cannot synthesise these on its own – it must get the correct dietary resources in order to obtain these important amino acids.
BCAA’s are found in high-protein foods such as chicken, beef, salmon, eggs & whey protein. They can also be administered through supplements.
The Benefits of BCAA’s…
BCAA’s are necessary if you are looking to build, increase or maintain muscle. BCAA’s also help with the following:
- Triggers Protein Synthesis for Greater Muscle Growth & Maintenance
- Increase Fat Burning
- Supports Hormone Balance During Training
- Enhances Endurance & Decreases Fatigue
- Improves Insulin Health
- Reduces Muscle Soreness
BCAA’s Signaling Molecules…
In the past few years there has been a great deal of exciting new research showing that BCAA’s function as signaling molecules – helping to signal muscle growth.
If you want to make the most out of every workout you should start using BCAA’s. I have been using them with my clients for your years with great effect.
As soon as I put a client on BCAA supplementation they instantly feel the difference & get better results from their training. You to should not miss out on this opportunity.
Frequently Asked Questions…
Q: How much to take?
A: As a general rule 10 grams before, during & after training (weight of 68kg or 150lbs. or less), or 15 grams before, during & after training (if you weigh over 68kg or 150lbs).
For accuracy with your bodyweight:
Male 0.44 x (weight in kg) = grams of BCAA required per workout.
Female 0.28 x (weight in kg) = grams of BCAA required per workout.
Spread the dosage through your workout, take a little at the beginning, after every couple of sets, all the way through to the end of your workout.
Q: What else to remember?
A: While BCAA’s will signal the body to grow muscle, the muscles will need the full spectrum of amino acids in order to build these muscles. Therefore, it is important to continue to ingest enough whole protein every day to act as the building blocks for the muscle to grow from.
Q: Can I take BCAA’s outside of a workout?
A: Yes. They are great if you know you’ll be having a long meal gap, to decrease muscle soreness & for a boost of protein in the morning – you’ll notice that you’ll feel more awake due to the increased production of dopamine, the concentration neurotransmitter.
Q: If leucine has the greatest effect on muscle growth, why not take it alone?
A: As explained at muscleandstrength.com, it has been proven that leucine has the greatest effect when taken in a 2:1:1 ratio along with isoleucine & valine. In fact, leucine alone can lower the concentrations of the other two amino acids.
To Your Best Health
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