Monday, January 25, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Uncategorized

Branched Chain Amino Acids 2

Justin RobertsonbyJustin Robertson
October 20, 2017
  • 22shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

In part one I took a look at the numerous benefits of branched chain amino acid supplementation. In part two there is even more to look at in regards to these three amino acids.

Researchers from Sacred Heart University compared the difference between taking a BCAA supplement or consuming a carbohydrate beverage prior to a 90 minute endurance cycling trial at 55 percent of maximal oxygen uptake. The BCAA supplement significantly lowered participants’ rating of perceived exertion during the exercise trial in comparison to a placebo group and the carb-supplement group. Additionally, BCAA supplementation raised blood amino acid levels during exercise. This factor likely has the effect of reducing muscle damage. This evidence suggests that BCAA’s can be added to a carb supplement to help lower the rate of perceived exertion and allow for more intense training at the same relative level of exertion.

A new study in the Journal of the International Society of Sports Nutrition produced even more impressive results by adding caffeine to the BCAA drink. Endurance-trained men who received the BCAA’s had a two percent increase in performance during a two-hour treadmill run, as opposed to the placebo group. Fatigue was also lower, which indicates lower rate of perceived exertion during the endurance test. 

A University of Birmingham study found that taking BCAA’s at strategic points throughout the day will significantly reduce delayed onset muscle soreness from high-intensity eccentric training. Researchers found a 64 percent decrease in muscle soreness at 72 hours following exercise from BCAAs compared to a placebo. The exercise consisted of 12 sets of 10 eccentric repetitions at 120 percent of one rep maximum. A load that extreme, focused entirely on negative reps is a sure way to cause muscle soreness.

A well-known Japanese study confirmed that BCAA’s decrease delayed onset muscle soreness where the exercise consisted of squats for seven sets of 20 reps with 3 minute rest intervals. The subjects were either given a placebo or 100 milligrams per kilogram of BCAA’s. The BCAA group reported significantly less soreness at 48 and 72 hours after training.

Reaction time, which is virtually untrainable, has been shown to improve if you have higher BCAA blood levels. A new study found that a high-protein diet improves mental function and reaction time. Participants who ate a high-protein diet, totalling three grams of protein per kilogram of bodyweight per day, performed significantly better on verbal fluency tests and had faster reaction time than participants who only ate half as much protein. At the end of the study period, the high-protein group had elevated levels of BCAA’s. This evidence suggests that the source of the improvements are because BCAA’s have been shown to reduce fatigue and heighten brain function after heavy training. This further illustrates their value in post-workout nutrition.

Taking BCAA’s for the brain is especially important as you age. Researchers note that for older individuals who sometimes have difficultly eating enough high-quality protein, BCAA supplementation is not only essential, but convenient. Supplementing with BCAA’s will improve production of the neurotransmitters, boosting cognitive function. BCAA’s have been shown to play a role in the synthesis of the neurotransmitters glutamate and GABA, which will help you generate energy when you need it, and feelings of calmness you when you don’t.

Taking 10 grams of essential amino acids, which include BCAA’s, has been shown to improve depressive symptoms and overall physical performance in an elderly population. BCAA’s likely increased brain serotonin synthesis, which serves to improve mood and decrease depression. BCAA’s were thought to have improved participants’ nutritional status by inducing protein building and increasing insulin sensitivity. Researchers point to the importance of leucine, because it is the most important BCAA for protein building.

Perhaps the most interesting emerging evidence shows that BCAAs will help the liver regenerate after removal of part of the liver. They can also protect the liver from cancer in patients with cirrhosis. Plus, BCAAs improve insulin sensitivity and when improved insulin health is combined with the protective effects in the liver, BCAAs can help prevent fat gain in the liver and avoid non-alcoholic fatty liver disease.

A primary way BCAA’s prevent aging and support a lean body composition is by how they improve insulin sensitivity and glucose tolerance. High insulin levels cause accelerated aging along with nerve and cell damage, making it imperative that we learnt to control this hormone. Luckily, it’s the one hormone you can manage through diet and exercise, and BCAA’s will help.

Researchers are using BCAA’s as a treatment for diabetes and there’s sufficient data that they can contribute to weight loss.A new study in the journal Diabetologia found that the individuals who were in a weight loss study who lost the most weight, also had the highest BCAA level. There was an even stronger correlation between improvements in insulin sensitivity and BCAA levels than weight loss, indicating that the participants overall health and metabolism had improved.

Another study found that rats that were given BCAA’s in conjunction with a high-glucose solution, had improved glucose tolerance compared to a placebo group. Glucose tolerance means that once the rats ingested a large amount of glucose and their blood sugar was elevated and insulin was secreted, their bodies managed to process the glucose for energy more effectively, than the less tolerant placebo rats.

Recent evidence shows that BCAA’s have an anti-aging effect and increase the formation of new mitochondria, which can increase energy production. Giving a BCAA supplement to mice resulted in extended life spans and supported cardiac health.

Indirectly, there are other ways that BCAA supplementation can prolong life. I already mentioned that BCAA’s promote liver health, and there’s evidence that individuals with chronic liver disease may have better insulin sensitivity with BCAA supplementation. Plus, taking leucine with fish oil and a high protein diet can reduce muscle loss associated with cancer.

The importance of a sound nutritional protocol is illustrated with evidence that protein synthesis is enhanced by BCAA supplementation for up to 24 hours after weight lifting to the point of muscle failure. Training to failure with both 30 percent and 90 percent of the one rep maximum load will sensitize the muscle to protein feeding for 24 hours after the workout. The key is maximal fiber recruitment versus submaximal. Achieving failure primes the body for protein feeding, which should be consumed with BCAA’s throughout the day.

I’m going to be looking into the issue of branched chain amino acids even further in the follow-up to this article. Sources of BCAA’s will be the next installment.

Happy Lifting!

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 22shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Uncategorized
Previous Post

2018 Olympia Series Updated Rules of Qualification

Next Post

Leg Training 101: The Complete Legs Workout

Justin Robertson

Justin Robertson

Related Posts

Hafthor Bjornsson Covid 19
Strongman

Hafthor “Thor” Bjornsson Gets Covid-19 Following Exhibition Boxing Match

Bent-Over Two-Arm Dumbbell Row Guide and Videos
Back

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Laura Bass
Bodybuilding

Former Bodybuilder Laura Bass Dies at 49

How to Avoid Hip Pain
Workout Plans

13 Ways to Avoid Hip Pain in The Gym

Kevin Levrone
Bodybuilding

Kevin Levrone Moves Serious Weight With 12 Reps Of 315lb Behind-The-Neck Press

Julius Maddox 1
Powerlifting

Julius Maddox Does 750lb Bench Press With Ease, Looks Superhuman

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

Blessing Awodibu

Blessing Awodibu Is A Shredded 287lb As He Begins Prep For Pro Debut

Laura Bass

Former Bodybuilder Laura Bass Dies at 49

Ben Chow Luke Sandoe

Ben Chow, Fouad Abiad Respond To New Details of Luke Sandoe’s Death

Hafthor Bjornsson Covid 19

Hafthor “Thor” Bjornsson Gets Covid-19 Following Exhibition Boxing Match

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Laura Bass

Former Bodybuilder Laura Bass Dies at 49

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

5306