AMINOCORE: Why BCAAs Should Be Used Year Round

AMINOCORE: Why BCAAs Should Be Used Year Round

I have been working in the fitness/bodybuilding industry for over 30 years now and in that time have watched dozens of new dietary supplements come and go. Some of these formulations showed great promise based on well-designed research studies, but failed to live up to expectations in the “real world.” Others developed cult followings (at least for a time) despite never impressing those that work in the field(s) of science.

HOWEVER, ONLY A SMALL HANDFUL OF PRODUCTS HAVE STOOD THE TEST OF TIME AND BECOME A VITAL PART OF THE SUPPLEMENT PROTOCOLS OF NOT ONLY TOP ATHLETES AND BODYBUILDERS,

but also anyone and everyone who is serious about building muscle and melting body fat. One of these rare formulas is known as branched chain amino acids, or BCAA’s for short. Let’s look at why this is…

What Exactly Are BCAA’s?

A branched-chain amino acid (BCAA) is defined as an amino acid having aliphatic side-chains with a branch (a central carbon atom bound to three or more carbon atoms). Among the proteinogenic amino acids, there are three that exist: leucine, isoleucine, and valine. I know what you are thinking,

THAT SOUNDS GREAT ERIC, BUT WHAT MAKES BCAA’S SO SPECIAL, AND WHY SHOULD I BE USING THEM?

The Positive Effects of BCAA’s

1. BCAA’s increase the rate of protein synthesis – Combined with weight training, BCAA’s turn on the mTORC1 pathway, which is our major mechanism for muscle growth. BCAA’s, in fact, have the ability to trigger protein synthesis even in the absence of exercise, which can minimalize atrophy during time off from the gym.
2. BCAA’s reduce the rate of protein breakdown – This is accomplished by decreasing the activity of the protein breakdown pathway and decreasing the expression of several complexes involved in these actions.
3. BCAA’s boost energy during prolonged exercise – By reducing the amount of tryptophan that gets through the blood-brain barrier, BCAA’s help prevent the rise of serotonin produced while training, which reduces fatigue and keeps you alert and focused.
4. BCAA’s enhance fat loss – The amino acid leucine has been shown, when used in conjunction with both isoleucine and valine, to increase energy expenditure and fat oxidation. Additionally, not only does isoleucine improve glucose tolerance on its own, but also the entirety of BCAA’s can support insulin sensitivity and metabolic rate. Combined, all of these effects will results in a leaner, more defined physique.
5. BCAA’s decrease post-exercise muscle soreness – This is a very important effect, especially for elite bodybuilders and athletes, who must be able to train and perform maximally with extreme frequency.
6. BCAA’s improve the testosterone to cortisol ratio while training – Studies have proven that consuming as little as 6 grams of BCAA’s for three weeks helped to keep testosterone levels higher and cortisol levels lower during intense training periods. This in and of itself will increase one’s ability to build, and or/maintain muscle mass during all the various yearly training cycles (especially vital when undergoing a hypo-caloric dieting phase).

The Best Way(s) to Take BCAA’s

There are three specific times per day I highly recommend the use of a BCAA supplement.

1. Immediately upon awakening.

Why: Since we get up in a fasted state, our muscles are becoming catabolic and literally starving for BCAA’s. Dosage: 8-12 grams (you can go as high as 16 g if performing fasted cardio).

2. About 45 min before weight training.

Why: To supply energy and support muscle tissue when undergoing intense stress. Dosage: 8-12 grams

3. All throughout weight training workout.

Why: To help delay fatigue and keep blood amino acid levels high throughout the workout, while additionally reducing (not stopping) the post-workout inflammatory response. Dosage: 8-12 grams Note: When dieting on lower calories and carbohydrates, 4 grams of BCAA’s can also be consumed in between meals to help maintain energy and blood sugar, while also keeping appetite under control.

AMINOCORE + HVOL + IMPACT IGNITER

Coach’s Power/Performance Stack

AMINOCORE + CREATINE + BETA ALANINE

Coach’s Recovery and Growth Stack

AMINOCORE + LEUCINE + CVOL

Coach’s Male 35 and Over Stack

AMINOCORE + TESTOFX + ZMX2

References:

Da Luz CR1, Nicastro H, Zanchi NE, Chaves DF, Lancha AH Jr. Potential therapeutic effects of branched-chain amino acids supplementation on resistance exercise-based muscle damage in humans. J Int Soc Sports Nutr. 2011 Dec 14;8:23. doi: 10.1186/1550-2783-8-23. Zhenyukh, Olha; Civantos, Esther; Ruiz-Ortega, Marta; Sánchez, Maria Soledad; Vázquez, Clotilde; Peiró, Concepción; Egido, Jesús; Mas, Sebastián. High concentration of branched-chain amino acids promotes oxidative stress, inflammation and migration of human peripheral blood mononuclear cells via mTORC1 activation. Free radical biology & medicine, ISSN: 1873-4596, Vol: 104, Page: 165-177 Gualano AB1, Bozza T, Lopes De Campos P, Roschel H, Dos Santos Costa A, Luiz Marquezi M, Benatti F, Herbert Lancha Junior A. Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. J Sports Med Phys Fitness. 2011 Mar;51(1):82-8. Zheng L, Wei H, He P, et al. Effects of Supplementation of Branched-Chain Amino Acids to Reduced-Protein Diet on Skeletal Muscle Protein Synthesis and Degradation in the Fed and Fasted States in a Piglet Model. Nutrients. 2017;9(1):17. doi:10.3390/nu9010017. Carwyn P. M. Sharp, David R. Pearson. Amino acid supplements and recovery from high-intensity resistance training. J Strength Cond Res. 2010 Apr; 24(4): 1125–1130. doi: 10.1519/JSC.0b013e3181c7c655