BCAA and exercise performance -
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The use of branched chain amino acid BCAA supplements to enhance sport performance has grown into a multi-million dollar industry. Amino acids are nitrogen-containing compounds that comprise the building blocks of proteins.
Our bodies synthesise chains of amino acids in various combinations to provide the unique structure and function of different proteins. The rationale for BCAA supplements has to do with competition for transport into the brain.
Tryptophan enters the brain via the same transporter as other large amino acids, including the BCAAs. These amino acids compete for transport across the blood-brain barrier. Supplemental BCAAs increase blood levels of BCAAs, which results in greater competition for this transporter.
This in turn means less tryptophan gets transported into the brain, hence less serotonin is produced — so helping to stave off lethargy and fatigue. Andrew Hamilton Andrew Hamilton BSc Hons, MRSC, ACSM, is the editor of Sports Performance Bulletin and a member of the American College of Sports Medicine.
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The fat controller: should swimmers fight fat for fitness? Unlocking the full potential of BCAA's can have a profound impact on both your performance and recovery during intense swimming, cycling running and strength training.
In this article, we will explore how to incorporate these branched-chain amino acids into your routine to optimize your athletic performance and help you reach your goals faster. BCAAs are a group of three essential amino acids : Leucine, Isoleucine, and Valine. These amino acids are essential because the body cannot produce them on its own and must obtain them through diet or supplementation.
They make up approximately one-third of the muscle protein in the human body and are responsible for a variety of crucial functions. BCAAs are unique among amino acids as they are metabolized primarily in muscle tissue, rather than in the liver.
This makes them an important source of fuel for active muscle tissue and a valuable supplement for athletes and fitness enthusiasts. Leucine is considered the most important BCAA as it stimulates protein synthesis and helps maintain muscle mass.
Isoleucine helps regulate blood sugar levels and provides a source of energy for muscles during intense exercise. Valine is also used as a source of fuel for muscles during physical activity, as well as being involved in the maintenance of muscle coordination and mental clarity.
One of the primary benefits of BCAAs is their ability to promote muscle growth and repair. During intense exercise, muscle fibers can break down, leading to muscle damage.
BCAAs help to reduce muscle damage by providing the necessary building blocks for muscle repair. Additionally, BCAAs increase protein synthesis, which is the process by which the body builds new muscle. This makes BCAAs an excellent supplement for individuals looking to increase lean muscle mass and improve their physical performance.
BCAAs have been shown to improve endurance and physical performance. During intense exercise, the body uses BCAAs as a source of energy, which helps to delay fatigue and improve endurance. This makes BCAAs an excellent supplement for sprinting athletes, bodybuilders, and individuals who engage in HIIT fitness classes.
BCAAs have also been shown to reduce muscle soreness and accelerate recovery after intense exercise. This is because BCAAs help to reduce inflammation and oxidative stress, which are two key factors that contribute to muscle soreness. BCAAs have been found to have a role in reducing fatigue and promoting recovery by influencing the release of neurotransmitters such as serotonin.
BCAAs have been proven to alleviate muscle soreness, thus enabling individuals such as road cyclists, road runners, and gym enthusiasts to bounce back to their regular workout routine with greater speed and facilitating recovery even during intense and lengthy endurance activities.
BCAAs have also been shown to support weight loss efforts. By increasing muscle mass, BCAAs can help to boost metabolism and burn more calories. Additionally, BCAAs have been shown to suppress appetite, which can help individuals to control their food intake and achieve their weight loss goals.
Branched-Chain Amino Acids BCAAs are typically found in animal-based protein sources such as meat, dairy, and eggs. BCAAs can also be found in some plant-based protein sources such as soy, quinoa, and hemp, but in lower amounts compared to animal-based sources.
However, BCAAs can also be produced synthetically and sold as supplements, which are vegan. Some of the vegan sources of BCAA supplements include fermented corn, fermented tapioca, and fermented peas.
Branched-Chain Amino Acids BCAAs are typically synthesized through a process known as fermentation. This process involves using microorganisms such as bacteria or yeast to convert a substrate such as glucose or sucrose into BCAAs.
The substrate is first converted into an intermediate compound called pyruvate, which is then converted into the three BCAAs leucine, isoleucine, and valine through a series of enzymatic reactions. The BCAAs are then purified and concentrated for use in supplements. This process is similar to how other amino acids are produced, but with some slight modifications, to allow for the production of BCAAs.
Synthetic BCAAs are considered vegan as they don't rely on animal-derived materials, and this process is considered environmentally friendly compared to other methods. You can obtain BCAAs from both food sources and whole protein supplements. However, obtaining BCAAs from complete protein sources is more advantageous, as they contain all the essential amino acids.
Here are some of the best food sources:.
We earn a commission for products purchased through some links in this performxnce. BCAA and exercise performance growing popularity BCAA and exercise performance the weights room — enough to perfoemance that of whey Clean eating meal planningeercise wager — branched-chain amino acids BCAAs have earned themselves a spot on any serious sportsperson's supplement shelf. But what actually are BCCAs? What are the benefits? Are there any side effects and, most importantly, does the average gym-goer truly need them? Well, if this study, published in the International Journal for Vitamin and Nutrition Researchis anything to go by then the answer is a resounding yes. Studies show that BCAAs may increase muscle growth, exercide soreness and Beta-carotene in spinach, prevent amd wasting, and perrormance liver health. They are Citrus bioflavonoids for digestive health Beta-carotene in spinach in a variety of food sources, including Wild salmon migration, eggs, and dairy products. There are 20 different amino acids that make up the thousands of different proteins in the human body. Nine of the 20 are considered essential amino acidsmeaning they cannot be made by your body and must be obtained through your diet. Of the nine essential amino acids, three are considered branched-chain amino acids BCAAs : leucineisoleucine, and valine. They are also a popular dietary supplement sold primarily in powder form.BCAA and exercise performance -
Eight male athletes were asked to drink 3 bottles per day of a beverage containing BCAA or a control beverage 6, milligrams of BCAA per day for 6 days.
They drank 1 bottle of either the beverage containing BCAA or the control beverage 15 minutes before the incremental exercise tests.
Their LT levels were calculated based on the amount of lactic acid in their blood during exercise and the changes were studied. The chart on the left shows one representative example of the data.
The chart on the right shows the average values for all subjects adjusted for standard deviation. As can be seen in the chart, the results of the representative example indicate that, unlike the control beverage group, the BCAA beverage group's LT value shifted to the right.
The average LT values also increased significantly in the BCAA beverage group. Glycemia was determined prior to breakfast 4. No further significant difference between groups was observed post-HIEC 6.
The effects of FP -an established, commercially available sports nutritional supplement containing BCAA, Ala and CHO - on RPE, performance and the capacity to sustain physical training were investigated in a group of 32 healthy young subjects enrolled in a randomized double-blind placebo-controlled trial.
Along with RPE and performance values, a number of relevant nutritional and biological parameters were also determined.
Notably, to the best of our knowledge, this is the first study adopting a validated and reliable HIEC protocol [ 26 ] for these purposes.
Indeed, other protocols have been used to determine similar end-points in the past [ 20 , 53 ], but it is worth noting that they had not been previously and specifically validated.
This finding indicates that BCAA are rapidly absorbed after oral ingestion of FP, and that their increased serum blood concentration is likely related to the above-mentioned effects on RPE, TTE and TRIMP. Following the first intake, the SU group showed lower RPE values only in the HIEC REC phases, while a significant RPE reduction was found following a chronic 9w intake also in the high intensity SPR phases.
Furthermore, both acute and chronic intake caused a significantly more rapid decrease in RPE observed between the SPR and corresponding REC phases compared to PL. It is worth noting that, unlike previous studies on BCAA and RPE [ 14 , 54 ], by virtue of the particular design of the HIEC test, this is the first investigation in which RPE associated with SPR or with REC phases was separately quantitated.
This allowed us to determine that FP significantly accelerated the reduction of RPE during the recovery phases compared to PL. As regards Trp levels, we only found a slight although significant exercise-dependent variation in free-Trp between pre- and post-HIEC, an effect in line with the data reported and discussed by other Authors [ 55 , 56 ].
Our results indicate that serum blood circulating Trp:BCAA ratios increase after HIEC in PL, and that FP consumption invariably prevented this effect. Similar qualitative and quantitative results have been observed in previous studies [ 14 , 30 ] on BCAA supplementation and RPE in exercising young adults.
Under the conditions we observed in the PL group, namely an increased Trp:BCAA ratio, Trp is supposed to be more available for brain uptake, thus promoting an augmented synthesis of serotonin [ 23 ]; on the contrary, a significantly lower Trp:BCAA ratio, which we did observe in the SU group, is thought to antagonize brain Trp uptake, thus limiting serotonin synthesis and availability [ 57 ].
Since in our conditions Trp blood levels increase, some concern might be raised with regard to its conversion, through the kynurenine pathway, into correspondingly higher levels of the excitotoxic quinolinic acid and kynurenine [ 58 ]. However, as discussed by Fernestrom et al.
In addition, physical exercise has been shown to prevent per se the eventual brain entry of Trp-derived kynurenine [ 60 ] as well as to attenuate the activity of the kynurenine pathway [ 61 , 62 ]. Ammonia cerebral uptake and concentration are known to increase in humans during prolonged exercise [ 12 ], thus augmenting central fatigue by altering cerebral energy metabolism and neurotransmission [ 8 ].
However, although HIEC promotes an increase in serum ammonia levels, we did not find differences between the SU and PL groups at any of the considered time points T0, pre-HIEC and post-HIEC.
This finding, in keeping with data from the literature [ 15 ], might depend on the relatively low dose of supplemented BCAA. With regard to the higher [Ala] upon FP ingestion, we can only speculate on its relevance based on the literature.
Supplemental Ala has been shown to exert a positive influence on the anaplerosis of the tricarboxylic acid cycle, on muscle glycogen storage, energy synthesis and on the regulation of ammonia metabolism, transport and excretion [ 63 , 64 ].
Along these same lines, although we have no direct evidence, higher [Ala] could exert a converging role in support of the effects on RPE observed herein. Regarding glycemia, we did not find any variation between the two groups in the glycemic values of pre- and post-HIEC tests, suggesting that the extra CHO of FP do not significantly modify blood glucose prior to or after testing compared to PL.
In light of these considerations, the CHO contribution to the functional and metabolic outcomes described thus far is probably limited. Finally, with respect to the possible direct effects of CHO on RPE, only in studies in which CHO were given during -and not prior to as in our case - endurance exercise have such effects been observed [ 66 ].
On the whole, it can be inferred that in our conditions CHO hardly affect RPE through direct central interactions. With regard to performance, most of the studies on BCAA-containing supplements have failed to find any significant improvements [ 54 , 67 ] nor did we find any differences in terms of relevant metabolic parameters VO 2max and Power at Lactate Thresholds between SU and PL, either upon single 1d or prolonged 9w supplementation.
However, even though TTE did not improve after the first, acute intake of FP, it did increase significantly following the 9w supplementation. This observation is in line with those of Kephart et al. Interestingly, the same study also reported a significant increase in serum blood [BCAA] and a consequent improvement in the circulating Trp:BCAA ratio, hence suggesting that performance enhancement could be related to a central fatigue-mediated mechanism [ 22 ].
Considering that our SU group did not show any improvement in metabolic parameters or free-fat mass not shown , we also suggest that the TTE increase might be related to the stable attenuation of RPE rather than to ergogenic or anabolic effects.
Interestingly, at higher work volumes ca. In this regard, it is worth considering that higher TRIMP expresses an increased ability to sustain exercise at high HR values, while lower TRIMP reflects the relative inability to exercise under the same conditions.
Several studies report that the inability of athletes to increase their HR for a given load is indicative of an overreaching state [ 68 , 69 ]. Again, in accordance with the serotonin theory of central fatigue, chronic elevation in brain serotonin levels has been causally associated with the development of an overtraining state and related symptoms, culminating in decreased performance [ 70 ].
Although it is mere speculation, the improved Trp:BCAA ratios afforded by FP supplementation could also explain the enhanced capacity to sustain higher training loads in SU athletes. BCAA supplementation, under specific circumstances high dosage,. However, despite the exhaustive protocol adopted, we did not find serum CK variations ascribable to muscle damage.
On the other hand, we found that after 9w of supplementation, the transient post-HIEC increase in CK was significantly higher in the SU group than it was in the PL group, an effect that could be accounted for by the higher training load of the SU group. These results suggest that the transient CK increase in our conditions is not indicative of muscle damage, but is rather an expression of the higher training load [ 75 ].
On the whole, our data suggest that the higher TRIMP values found in SU subjects at 9w reflect their enhanced capacity to sustain training, whose volume may consequently increase over time leading to better performance than that achieved by PL subjects.
Reduction in RPE, which was observed from the very beginning of the test period, is likely to play a pivotal role in the progressively enhanced capacity to sustain higher training volumes. The main limitation of the present study, as well as of similar ones, lies in the use of a multi-ingredient supplement, which makes it difficult to determine the relative impact of each component on the tested markers: as a consequence, ascertaining which of the ingredients had what effect or if there was a synergistic interaction among the ingredients remains an open question.
On the other hand, the strength of this study resides in the fact that it details a multi-technique experimental approach that could be applied, in the future, to directly compare the efficacy of formulations containing different constituents such as caffeine, electrolytes, β-alanine etc. in attenuating RPE.
This would be important because, at present, it is very hard to compare the effects of different sport supplements with different formulations on RPE because they have been studied using non-homogeneous experimental designs and approaches [ 76 ]. Although it was not possible to specifically address mechanistic issues, the effects we observed are in keeping with the theory of RPE sensitivity to serum blood Trp:BCAA ratio, while the contribution of metabolic effects seems negligible.
The prolonged intake of FP, which promotes a reduction in RPE and recovery times, can enhance the capacity to sustain higher training loads and ultimately improve endurance performance. Importantly, these effects occur without affecting dietary habits and caloric intake.
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In a study , researchers randomly assigned participants with advanced liver cirrhosis into groups. For at least 6 months, each group consumed either BCAAs daily or a diet without BCAAs. Over 2 years, Model for End-Stage Liver Disease MELD test scores improved significantly among participants who consumed BCAAs, compared with those who did not.
Doctors calculate MELD scores by measuring levels of certain substances in the blood, such as creatinine and bilirubin. They use the resulting score to help determine how close a person is to having liver failure. The authors concluded that long-term BCAA supplementation has beneficial effects in people with advanced liver cirrhosis and that understanding these effects will require further research.
Another study from also found that BCCA supplementation improved low muscle strength among people with liver cirrhosis. BCAAs are essential amino acids, which means that the body cannot make them. However, a wide variety of foods contain BCAAs, and most people can get enough by eating a protein-rich diet.
Also, many health and fitness stores sell BCAA supplements, and a person can purchase them online. There is no officially recommended BCAA dosage. Depending on the desired benefit, studies have used different dosages of these supplements. However, anyone who experiences serious side effects should stop taking the supplement and consult their doctor.
BCAAs are essential amino acids. The body cannot make them, so a person needs to get BCAAs from their diet or as supplements. Research suggests that taking BCAA supplements may improve muscle mass and performance and may reduce muscle damage from exercise. BCAAs may also benefit people with liver disease.
However, some research links increased BCAA levels to conditions such as diabetes , cancer, liver disease, and heart disease. People can use protein powder to supplement their protein intake, help build muscle, aid muscle recovery, and encourage healthy weight loss.
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