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Amino Acids

BCAAs, EAAs, MAAs

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

When we consume protein our body breaks it down into subsequent amino acids. These amino acids are then utilised to build muscle, provide an energy source etc. There are three main types of amino acids. Mixed Amino Acids (MAAs) are collectively all the amino acids that exist. Within these MAAs are 9 essential amino acids (EAAs) which contain 3 Branched Chained Amino Acids (BCAAs); leucine, isoleucine and valine.

 

Our body has the naturally ability to produce MAAs but NOT the EAAs and therefore the BCAAs. Therefore in order to get sufficient volumes of these we must get them through food and supplementation. Different foods have different amino acid profiles therefore it is important to vary your protein sources as much as possible to get the most from your food.

 

So why is there such a big hype surrouding the consumption of BCAAs?

Here are some benefits:

  • They enhance muscle protein synthesis
  • Higher BCAAs levels correlate with a lean body consumption
  • They result in a better testosterone to cortisol ratio
  • Leucine has been shown to increase strength
  • They reduce muscle soreness, especially DOMS

 

With BCAAs it is important to take them during training but also try and consume them pre and post for maximum effects.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
philflorey
philflorey g Phil McAuliffe
163 Post(s)
163 Post(s) Gender: Male Goal: Lose Fat Date Joined: March 3, 2013
Posted
Posted By: Daniel_Meyer

When we consume protein our body breaks it down into subsequent amino acids. These amino acids are then utilised to build muscle, provide an energy source etc. There are three main types of amino acids. Mixed Amino Acids (MAAs) are collectively all the amino acids that exist. Within these MAAs are 9 essential amino acids (EAAs) which contain 3 Branched Chained Amino Acids (BCAAs); leucine, isoleucine and valine.

 

Our body has the naturally ability to produce MAAs but NOT the EAAs and therefore the BCAAs. Therefore in order to get sufficient volumes of these we must get them through food and supplementation. Different foods have different amino acid profiles therefore it is important to vary your protein sources as much as possible to get the most from your food.

 

So why is there such a big hype surrouding the consumption of BCAAs?

Here are some benefits:

  • They enhance muscle protein synthesis
  • Higher BCAAs levels correlate with a lean body consumption
  • They result in a better testosterone to cortisol ratio
  • Leucine has been shown to increase strength
  • They reduce muscle soreness, especially DOMS

 

With BCAAs it is important to take them during training but also try and consume them pre and post for maximum effects.

Hi Daniel

 

Thanks for this information, it's really good and straight to the point.

 

Before I go out and buy some BCAAs, what would your recommendation be on whether to take creatine and BCAAs, or creatine or BCAAs?

 

Also, are there any other tips on taking BCAAs that you'd pass on to the unwise? Such as, make sure you drink enough water, etc?

 

Cheers

 

 

 

Eat like a man Train like a beast Operate like a gentlemen Become a legend
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: philflorey

Hi Daniel

 

Thanks for this information, it's really good and straight to the point.

 

Before I go out and buy some BCAAs, what would your recommendation be on whether to take creatine and BCAAs, or creatine or BCAAs?

 

Also, are there any other tips on taking BCAAs that you'd pass on to the unwise? Such as, make sure you drink enough water, etc?

 

Cheers

 

 

 

Hey hey man!

 

BCAAs, you can never have enough of them honestly. I use BSN AMINO-X. It is 0 calories and you can take them anytime of the day. I usually take mine in the morning and I like to have some during my workout as well.

 

As far as water, you should AWLAYS make sure you are constanly drinking it, especially when working out. If I am drinking BCAAs while lifting, I still hit the water fountain too. Obviously I mix my AMINO-X with water.. but I like to make sure I hit my water goal for the day too.

 

See how you feel with just consuming BCAAs. If you still feel like you need more energy or are not recovering quick enough, then try some creatine. You can use a plain creatine prodcut or BSN CELL MASS. CELL MASS contains concrete creatine and other ingredients to help your body absorb it quicker.

 

Hope this helps! Happy New Year! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
Joey_Lopez
Joey_Lopez g Jose Lopez
226 Post(s)
226 Post(s) Gender: Male Goal: Train for a sport Date Joined: October 10, 2013
Posted

Great info Daniel! I take my BCAA's before my workout and it really helps me get through my workout when I'm lifting heavier than usual.

 

Hey Philflory, Its always important to drink water all day every day! Recently my water consumption has been low and I fell off the wagon and started drinking sodas. This has made me so sluggish in the gym that I've had to go done in rep volume and weight on all exercises :(. Your body craves water and needs it for fuel, if you put crap in it like soda, you're body will tell you that you're feeding it wrong. As soon as you clense yourself with water you're workouts will be top notch!

 

Hope this helps :)

2 year #SHF athlete I love to train hard and help others when they want it.
philflorey
philflorey g Phil McAuliffe
163 Post(s)
163 Post(s) Gender: Male Goal: Lose Fat Date Joined: March 3, 2013
Posted
Posted By: Scott_Herman

Hey hey man!

 

BCAAs, you can never have enough of them honestly. I use BSN AMINO-X. It is 0 calories and you can take them anytime of the day. I usually take mine in the morning and I like to have some during my workout as well.

 

As far as water, you should AWLAYS make sure you are constanly drinking it, especially when working out. If I am drinking BCAAs while lifting, I still hit the water fountain too. Obviously I mix my AMINO-X with water.. but I like to make sure I hit my water goal for the day too.

 

See how you feel with just consuming BCAAs. If you still feel like you need more energy or are not recovering quick enough, then try some creatine. You can use a plain creatine prodcut or BSN CELL MASS. CELL MASS contains concrete creatine and other ingredients to help your body absorb it quicker.

 

Hope this helps! Happy New Year! #HTH

Thanks Scott, great advice. I'm off to order some BCAAs...

 

Cheers

Eat like a man Train like a beast Operate like a gentlemen Become a legend
philflorey
philflorey g Phil McAuliffe
163 Post(s)
163 Post(s) Gender: Male Goal: Lose Fat Date Joined: March 3, 2013
Posted
Posted By: Joey_Lopez

Great info Daniel! I take my BCAA's before my workout and it really helps me get through my workout when I'm lifting heavier than usual.

 

Hey Philflory, Its always important to drink water all day every day! Recently my water consumption has been low and I fell off the wagon and started drinking sodas. This has made me so sluggish in the gym that I've had to go done in rep volume and weight on all exercises :(. Your body craves water and needs it for fuel, if you put crap in it like soda, you're body will tell you that you're feeding it wrong. As soon as you clense yourself with water you're workouts will be top notch!

 

Hope this helps :)

Thanks Joey

 

I find I drink about 2L of water a day during winter and up to (or more than) 3L now it's summer. I have quite the reputation with my workmates for carrying a 1L bottle of water with me and then never being able to sit through any meetings lasting more than an hour without having to answer nature's urgent calls.

 

I wonder if I should counting the walking from my office to the bathroom numerous times a day as part of my cardio...

 

Cheers

Eat like a man Train like a beast Operate like a gentlemen Become a legend
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: philflorey

Thanks Scott, great advice. I'm off to order some BCAAs...

 

Cheers

Happy to help brotha!! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: philflorey

Hi Daniel

 

Thanks for this information, it's really good and straight to the point.

 

Before I go out and buy some BCAAs, what would your recommendation be on whether to take creatine and BCAAs, or creatine or BCAAs?

 

Also, are there any other tips on taking BCAAs that you'd pass on to the unwise? Such as, make sure you drink enough water, etc?

 

Cheers

 

 

 

Hey buddy, sorry for the delay in my answer but these guys have gave you great information. There is no reason as to why you can't take both BCAAs and creatine together. I actually take them both during my intraworkout drink. In terms of water I like to drink when I'm thirsty in the gym and I don't force water down me as it can make you feel sluggish and sick. Throughout the day I tend to remain hydrated and make sure I am drinking water at a fairly constant rate.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
mmartin
mmartin g martin finnholm
21 Post(s)
21 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

Hey man! Another question about amino acids, heres a list of what my proteinpowder contains, i think is't all the essential amino acids.

I take one serving one hour before and straight after workout, but the body need to "break" the amino acids from the protein first right?

 

so here's the question, is one hour enough to "break" these substanses so my body actually gets the amino acids in time for my workout? Should I also get EAA/BCAA to take right before or during workout as well?

 

 

 

 

Innehåll:  100 g 28 g (0,75 dl) 37 g (1 dl)
kcal 366 101 133
kJ 1512 424 559
carbohydrates 1,2 g     0,3 g 0,44 g
   Lactose 1 g 0,22 g 0,37 g
Protein** 86 g 24 g 32 g
Fat 1 g 0,28 g 0,37 g
       
** Aminosyraprofil      
L-Leucin 9,38 g 2,6 g 3,5 g
L-Isoleucin 4,85 g 1,4 g 1,8 g
L-Valin 4,78 g 1,3 g 1,8 g
       
L-Asparginsyra 11,15 g 3,1 g 4,1 g
L-Glutaminsyra 16,24 g 4,5 g 6,0 g
L-Serin 5,09 g 1,4 g 1,9 g
L-Glycin 1,66 g 0,5 g 0,6 g
L-Histidin 1,44 g 0,4 g 0,5 g
L-Arginin 1,87 g 0,5 g 0,7 g
L-Treonin 7,01 g 2,0 g 2,6 g
L-Alanin 5,16 g 1,4 g 1,9 g
L-Prolin 5,68 g 1,6 g 2,1 g
L-Tyrosin 2,74 g 0,8 g 1,0 g
L-Metionin 2,15 g 0,6 g 0,8 g
L-Cystin 2,35 g 0,7 g 0,9 g
L-Fenylalanin 2,96 g 0,8 g 1,1 g
L-Lysin 8,78 g 2,5 g 3,2 g
L-Tryptofan
mmartin
mmartin g martin finnholm
21 Post(s)
21 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

haha sorry "copy-pasted" the list so some word still in swedish but hope you get it x)

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: mmartin

haha sorry "copy-pasted" the list so some word still in swedish but hope you get it x)

Yeah that seems fine to me mate. If I were being really picky I would say the leucine volume is slightly low however, 2.6g is still highly acceptable. I always supplement with an extra 5g of leucine post workout.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Attmys
Attmys g Koen Bakker
2 Post(s)
2 Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2014
Posted

I'm wondering if I should be taking more amino supplements outside BCAA's. For example, do I need glutamine and L-carnitine? I assume it's never bad to take them but it'd cost a fair amount of money to buy supplements for every EAA.

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Attmys

I'm wondering if I should be taking more amino supplements outside BCAA's. For example, do I need glutamine and L-carnitine? I assume it's never bad to take them but it'd cost a fair amount of money to buy supplements for every EAA.

They are not necessary supplements but if you are serious about optimally reaching your goals (assuming your nutrition and training are spot on) then yes I would recommend them. I presume you are cutting by mentioning l-carnitine? L-carnitine is a favourite of mine when cutting as it encourages the usage of fat cells for energy. I use glutamine for digestive purposes only as its positive effects on recovery and strength have been disproven.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Attmys
Attmys g Koen Bakker
2 Post(s)
2 Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2014
Posted

Thanks for the response! I'm using BCAA's with glutamine during training. The L-carnitine is in my pre- and post-workout - they were primarily examples. I'm really just finetuning what supplements I should buy (or buy again), only to find the website on which I buy supplements has a massive list of amino acids. So I was wondering which I need, hence the question. I can hardly buy every possible amino acids, after all.

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Attmys

Thanks for the response! I'm using BCAA's with glutamine during training. The L-carnitine is in my pre- and post-workout - they were primarily examples. I'm really just finetuning what supplements I should buy (or buy again), only to find the website on which I buy supplements has a massive list of amino acids. So I was wondering which I need, hence the question. I can hardly buy every possible amino acids, after all.

Use the BCAAs during training but keep the glutamine separate and consume post workout, it will be more effective that way.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
muscular strength
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