'10 ways BCAAs (Branch Chain Amino Acids) Could Help Revitalise Your Programme"
If you are looking for new ways in which to kick-start your training, or perhaps are new to the idea of taking supplements, BCAAs is the ideal place to start.
Branch-chained amino acids to give them their full name are a wonderful supplement for any athlete as they contain a whole range of benefits from boosting endurance to pumping up muscle growth.
The research conducted on BCAAs has consistently found a number of advantages to adding the supplement to any training regime. Here's 10 different ways it could help you.
1) Better muscle synthesis
Ask any bodybuilder what his top goals are and universally, building bigger muscles is going to be at the top of the list. However, this can be extremely difficult ad providing the body with enough power to be able to work out as hard as necessary.
But a great way to give your body a helping hand is by taking BCAAs as one of the components in particular, leucine, has been scientifically shown to increase protein synthesis, a key process for muscle growth.
2) Easier muscle maintenance
Even if you have the sculpted muscular look you want, maintaining muscle fibres takes a lot of time and effort.
And with muscles degrading far more quickly than it takes to build them up in the first place, maintenance is essential to avoid a gruelling rebuilding regime.
Not only does leucine help to pump up your muscles in the first place, it also assists in preserving them. It manages this by enhancing the testosterone to cortisol ratio, and protecting the fibres against the degrading effect that cortisol can have. As a result, muscular breakdown is minimised.
3) Burn that belly fat
But muscular strength isn't everything, getting the perfect ripped body means shedding every last ounce of surplus fat - not an easy task.
Bodybuilders and professional athletes have to carefully balance their nutritional needs; taking in enough calories and protein in order to maximise performance and power without packing on any spare pounds elsewhere.
Research has found that BCAAs help with fat burning by optimising glucose tolerance, increasing exercise capacity and lowering overall body fat.
4) Find extra strength
If some-one offered you extra strength, on top of your existing muscle power how interested would you be?
Well, that is exactly what can be achieved with the addition of BCAAs to your diet. On top of their muscle-building qualities, BCAAs, especially that old friend leucine yet again, can help to provide you with extra strength unrelated to muscle size. This is achieved by pumping up the balance between testosterone and cortisol, making you much stronger as a result.
5) Work harder for longer
To achieve critical muscle growth means working your body to exhaustion but this can be excruciating if you are feeling tired or low on stamina.
BCAAs allow your body to work harder for longer, thereby making it easier to attain the level of effort required to build muscles, and keep them.
Experiments showed that athletes' perceived level of effort dropped significantly whilst taking BCAAs, and adding it to carbohydrate provided the energy required to exercise at a higher rate of intensity. Research also suggested that it could inhibit muscle membrane disruption, another problem some athletes experience.
6) No need to feel the burn
Pushing your body to the max may well create great results but you also inevitably end up with sore muscles.
If you like the look but don't like how you feel, BCAAs may hold the answer.
Studies have shown that taking BCAAs throughout the day during a training period can help significantly reduce the soreness which can be felt in the 72 hours following an intensive workout. The supplement was taken 30 minutes before the session, 90 minutes afterwards, between lunch and dinner and a further dose at bedtime.
7) Mind and body
One of the more interesting benefits to BCAAs is that they don't just provide you with a physical boost; they also deliver a mental pick-you-up too.
Even if you don't feel particularly depressed, getting a shot of feel-good endorphins is never a bad thing. Scientists believe that BCAAs work by triggering the synthesis of serotonin in the brain, helping to banish any blues and lift your mood.
8) Lightning fast responses
The mental effects of BCAAs don’t just extend to making you feel happier, reaction times can also speed up.
Improving reaction times is incredibly difficult; it’s the kind of skill you either have or haven't got. However, BCAAs have been shown to have an effect, especially after heavy training when they help brain function to return to its best much more quickly.
Studies have also suggested that BCAAs work by helping to prevent fatigue from setting in, keeping you at your sharpest for longer.
9) Overall health boost
But it isn't just athletes and bodybuilders that could benefit from taking BCAAs.
The latest research has shown that BCAAs help the body in many ways, supporting cardiac health, inhibiting the development of diabetes and helping to promote the production of new mitochondria in the cells, which in turn provides lifts energy levels.
Preliminary studies amongst mice showed extended life spans and whilst no-one is suggesting that BCAAs will make you immortal, they could just help to protect your well-being.
10) Simple to take
BCAAs are available in a simple capsule formula, making it simple to incorporate them into your training regime.
No need to spent ages making up complex shakes or meals, simply pop the capsules as and when recommended and the job's done.
Many bodybuilders find they spend as long in the kitchen as they do in the gym, carefully putting together their balanced diet whilst making sure they get the necessary regular injection of calories and protein they need. Why add to this by throwing in a complicated supplement which requires yet more preparation? BCAAs won't take up any more of your precious time but will maximise the effects on your body effortlessly.
Conclusion
In the world of supplements it can be difficult to know which will provide the most benefit but BCAAs are right up there with the best. Providing a boost to the naturally occurring substances in your body, BCAAs are required for every single person alive, but elite athletes and bodybuilders require them in much greater volumes. Why not take the strain off your body and help achieve better muscle growth, lower unwanted fat levels, decrease muscle soreness and become healthier overall by adding BCAAs to your diet?
Nathan Griffiths enjoys working out and shopping online at Supplements Megastore.
Branch-chained amino acids to give them their full name are a wonderful supplement for any athlete as they contain a whole range of benefits from boosting endurance to pumping up muscle growth.
The research conducted on BCAAs has consistently found a number of advantages to adding the supplement to any training regime. Here's 10 different ways it could help you.
1) Better muscle synthesis
Ask any bodybuilder what his top goals are and universally, building bigger muscles is going to be at the top of the list. However, this can be extremely difficult ad providing the body with enough power to be able to work out as hard as necessary.
But a great way to give your body a helping hand is by taking BCAAs as one of the components in particular, leucine, has been scientifically shown to increase protein synthesis, a key process for muscle growth.
2) Easier muscle maintenance
Even if you have the sculpted muscular look you want, maintaining muscle fibres takes a lot of time and effort.
And with muscles degrading far more quickly than it takes to build them up in the first place, maintenance is essential to avoid a gruelling rebuilding regime.
Not only does leucine help to pump up your muscles in the first place, it also assists in preserving them. It manages this by enhancing the testosterone to cortisol ratio, and protecting the fibres against the degrading effect that cortisol can have. As a result, muscular breakdown is minimised.
3) Burn that belly fat
But muscular strength isn't everything, getting the perfect ripped body means shedding every last ounce of surplus fat - not an easy task.
Bodybuilders and professional athletes have to carefully balance their nutritional needs; taking in enough calories and protein in order to maximise performance and power without packing on any spare pounds elsewhere.
Research has found that BCAAs help with fat burning by optimising glucose tolerance, increasing exercise capacity and lowering overall body fat.
4) Find extra strength
If some-one offered you extra strength, on top of your existing muscle power how interested would you be?
Well, that is exactly what can be achieved with the addition of BCAAs to your diet. On top of their muscle-building qualities, BCAAs, especially that old friend leucine yet again, can help to provide you with extra strength unrelated to muscle size. This is achieved by pumping up the balance between testosterone and cortisol, making you much stronger as a result.
5) Work harder for longer
To achieve critical muscle growth means working your body to exhaustion but this can be excruciating if you are feeling tired or low on stamina.
BCAAs allow your body to work harder for longer, thereby making it easier to attain the level of effort required to build muscles, and keep them.
Experiments showed that athletes' perceived level of effort dropped significantly whilst taking BCAAs, and adding it to carbohydrate provided the energy required to exercise at a higher rate of intensity. Research also suggested that it could inhibit muscle membrane disruption, another problem some athletes experience.
6) No need to feel the burn
Pushing your body to the max may well create great results but you also inevitably end up with sore muscles.
If you like the look but don't like how you feel, BCAAs may hold the answer.
Studies have shown that taking BCAAs throughout the day during a training period can help significantly reduce the soreness which can be felt in the 72 hours following an intensive workout. The supplement was taken 30 minutes before the session, 90 minutes afterwards, between lunch and dinner and a further dose at bedtime.
7) Mind and body
One of the more interesting benefits to BCAAs is that they don't just provide you with a physical boost; they also deliver a mental pick-you-up too.
Even if you don't feel particularly depressed, getting a shot of feel-good endorphins is never a bad thing. Scientists believe that BCAAs work by triggering the synthesis of serotonin in the brain, helping to banish any blues and lift your mood.
8) Lightning fast responses
The mental effects of BCAAs don’t just extend to making you feel happier, reaction times can also speed up.
Improving reaction times is incredibly difficult; it’s the kind of skill you either have or haven't got. However, BCAAs have been shown to have an effect, especially after heavy training when they help brain function to return to its best much more quickly.
Studies have also suggested that BCAAs work by helping to prevent fatigue from setting in, keeping you at your sharpest for longer.
9) Overall health boost
But it isn't just athletes and bodybuilders that could benefit from taking BCAAs.
The latest research has shown that BCAAs help the body in many ways, supporting cardiac health, inhibiting the development of diabetes and helping to promote the production of new mitochondria in the cells, which in turn provides lifts energy levels.
Preliminary studies amongst mice showed extended life spans and whilst no-one is suggesting that BCAAs will make you immortal, they could just help to protect your well-being.
10) Simple to take
BCAAs are available in a simple capsule formula, making it simple to incorporate them into your training regime.
No need to spent ages making up complex shakes or meals, simply pop the capsules as and when recommended and the job's done.
Many bodybuilders find they spend as long in the kitchen as they do in the gym, carefully putting together their balanced diet whilst making sure they get the necessary regular injection of calories and protein they need. Why add to this by throwing in a complicated supplement which requires yet more preparation? BCAAs won't take up any more of your precious time but will maximise the effects on your body effortlessly.
Conclusion
In the world of supplements it can be difficult to know which will provide the most benefit but BCAAs are right up there with the best. Providing a boost to the naturally occurring substances in your body, BCAAs are required for every single person alive, but elite athletes and bodybuilders require them in much greater volumes. Why not take the strain off your body and help achieve better muscle growth, lower unwanted fat levels, decrease muscle soreness and become healthier overall by adding BCAAs to your diet?
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License: Creative Commons image source
Nathan Griffiths enjoys working out and shopping online at Supplements Megastore.
Tags: biology, body and health, energy, Exercise, fitness, health, Nutrition, workout
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