BCAA or (Branched Chain Amino Acids). The essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids must be consumed in the diet and thats why they are called the essential amino acids, because the human body cannot synthesize it, and it therefore must be ingested. Leucine is the only dietary amino acid that has the capacity to stimulate muscle protein synthesis which is why it is the most important amino acid in our diet.

Muscle loss occurs because our body increases protein breakdown and the leaner you become the more lifeless one can become. Thats why its SO important to have BCAAs in your diet. BCAAs not only increase the RATE of protein synthesis, but they also increase the cell’s CAPACITY for protein synthesis! BCAAs also work in our honor by reducing the rate of protein breakdown. It does this by decreasing the activity of the components of the protein breakdown pathway, and also by decreasing the expression of several complexes involved in protein breakdown.

Aminos also help improve workout intensity! BCAAs compete with the amino acid Tryptophan for entry into the brain, where Tryptophan can be converted to the neurotransmitter serotonin. During our exercises serotonin levels rise and can increase the perception of fatigue and that means a less intense workout for you. With BCAA supplementation it reduces the amount of tryptophan that enters the brain, and therefore reduces the amount of serotonin produced. This will essentially allow you to work HARDER and LONGER in the gym! There is also new studies that have shown that dieting groups supplementing with BCAAs (like leucine) increase muscle retention and maximize fat loss much more effectively than non-supplemented groups. I personally supplement with BSN Amino X and love it they have a bunch of flavors to pick from! So what are you waiting for start supplementing with BSN Amino X!

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The whey protein I use has BCAA's included in the mix already. Would you suggest taking BCAA's as an extra supplement alongside thode in the shake?

Yes i would because you always want to keep your body in a positive nitrogen balance i always take BSN Amino X before and during my workouts!

Thanks for that man!!

Will have a look at what's about then.

Every whey containt at least 15% of BCAA since every whey is made from same source. You don't need additional BCAA supplement, especially if you are on high protein diet. You don't also need additional BCAA supplement if you don't know (why) you need it and someone tells you it is good to take it.

BR, Gregor

Gregor,

This is true that Whey as well as all protein supplements contain BCAA's. The difference is that these supplements also contain many other proteins and ingredients the body has to process to access the BCAA's. Taking BCAA's alone provides the body with these important aminos immediately as there is no other nutrients to be digested. I take Optimum Nutrition BCAA capsules. I only do (1) serving (2 capsules) when BCAA's are needed most - 1 hour befor my workouts and right after my workouts. I agree many people over do it and take protein powder supplements and take too much BCAAs (powder or capsules) throughout the day. That is overkill and a waste of money.

John

@scotthermanfitness

@scottherman