Truth About BCAAs

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1/2/2015 Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs http://www.bodybuilding.com/fun/aminos-are-essential-lift-longer-and-grow-stronger-with-bcaas.html 1/9 24/7 Customer Service • 1-866-236-8417 Get Discounts & Deals Free Gift with Orders Over $75 Home › Articles & Videos Supplementation Muscle Building › Amino Acids & BCAAs In addition to being one of the most effective supplements for muscle growth, BCAAs delay fatigue, support strength and mental focus, and even boost fat-loss. Get the details! Tweet 75 22 Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs by Jim Stoppani, Ph.D. Last updated: Jul 12, 2013 The branched-chain amino acids, or BCAAs, are the three essential amino acids leucine, isoleucine, and valine. From a chemical structure standpoint, each of these amino acids has a forked outcropping that looks a lot like a branch. That's where they get their name. If they were named for what they do in the body, they would have been called AAAs—for amazing amino acids! You may have heard that BCAAs help support muscle growth. That's no BS. In fact, a study that I presented at the 2009 Annual Meeting of the International Society of Sports Nutrition found that trained lifters taking a BCAA supplement around workouts for 8 weeks gained about twice as much muscle and strength as those taking a whey protein shake without additional BCAAs. But the benefits of these three simple acids go far beyond mere muscle growth. Let's get deep into the science of an important performance supplement! Branch Out to Work Out Longer /// Part of what makes the BCAAs so special is how the body handles them. Typically, when you ingest amino acids—either individually or as a whole protein—they first travel to the liver. Here, the liver either breaks them down to use as fuel or directs them toward building and repairing muscle and other tissues. BCAAs, on the other hand, tend to be spared by the liver and get sent directly to the muscles, so that the muscle can use the BCAAs directly for fuel or to build and repair itself. This gives BCAAs a two-pronged relevance to athletic training. During workouts, they can act as a fuel source, and when the workout is over, they can help build muscle. These effects explain why instructions on BCAA products usually advocate you take them before, during, and after a workout. The more intense and the longer your workout, the more BCAAs will be used for fuel. So you can see how taking a dose of BCAAs before workouts can help you sustain your energy during a workout and train with more intensity from start to finish. You may not feel them in the same way as a pre-workout supplement, but first-time users often report that they BCAAs make their workout feel more pleasant and manageable. MUSCLE BUILDING AMINO ACIDS & BCAAS Leucine BETA ALANINE CASEIN PROTEIN CREATINE GAINERS GLUTAMINE GROWTH HORMONE HORMONES MUSCLE BUILDING SUPPLEMENTS PROTEIN BARS SOY PROTEIN 397 Me gus EMAIL M ORE SHARE STORE TRAINING ARTICLES & VIDEOS COMMUNITY

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    Home Articles & Videos Supplementation Muscle Building Amino Acids & BCAAs

    In addition to being one of the mosteffective supplements for musclegrowth, BCAAs delay fatigue, supportstrength and mental focus, and evenboost fat-loss. Get the details!

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    75 22

    Aminos Are Essential: Lift LongerAnd Grow Stronger With BCAAs

    by Jim Stoppani, Ph.D.

    Last updated: Jul 12, 2013

    The branched-chain amino acids, or BCAAs, are the three essential amino acids leucine,

    isoleucine, and valine. From a chemical structure standpoint, each of these amino acids has a

    forked outcropping that looks a lot like a branch. That's where they get their name. If they were

    named for what they do in the body, they would have been called AAAsfor amazing amino

    acids!

    You may have heard that BCAAs help support muscle growth. That's no BS. In fact, a study that

    I presented at the 2009 Annual Meeting of the International Society of Sports Nutrition found that

    trained lifters taking a BCAA supplement around workouts for 8 weeks gained about twice as

    much muscle and strength as those taking a whey protein shake without additional BCAAs.

    But the benefits of these three simple acids go far beyond mere muscle growth. Let's get deep

    into the science of an important performance supplement!

    Branch Out to Work Out Longer ///Part of what makes the BCAAs so special is how the body handles

    them. Typically, when you ingest amino acidseither individually or as

    a whole proteinthey first travel to the liver. Here, the liver either

    breaks them down to use as fuel or directs them toward building and

    repairing muscle and other tissues. BCAAs, on the other

    hand, tend to be spared by the liver and get sent directly to

    the muscles, so that the muscle can use the BCAAs directly

    for fuel or to build and repair

    itself.

    This gives BCAAs a two-pronged

    relevance to athletic training.

    During workouts, they can act as

    a fuel source, and when the workout is over, they can help build

    muscle. These effects explain why instructions on BCAA products

    usually advocate you take them before, during, and after a

    workout.

    The more intense and the longer your workout, the more BCAAs

    will be used for fuel. So you can see how taking a dose of BCAAs

    before workouts can help you sustain your energy during a

    workout and train with more intensity from start to finish. You may

    not feel them in the same way as a pre-workout supplement, but

    first-time users often report that they BCAAs make their workout

    feel more pleasant and manageable.

    MUSCLE BUILDING

    AMINO ACIDS & BCAAS

    Leucine

    BETA ALANINE

    CASEIN PROTEIN

    CREATINE

    GAINERS

    GLUTAMINE

    GROWTH HORMONE

    HORMONES

    MUSCLE BUILDINGSUPPLEMENTS

    PROTEIN BARS

    SOY PROTEIN

    397

    Me gusta

    EMAIL

    MORE

    SHARE

    STORE TRAINING ARTICLES & VIDEOS COMMUNITY

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    feel more pleasant and manageable.

    Branch Out to Get Bigger and Stronger ///The BCAAs built their popularity with bodybuilders on the reputation of being able to increase

    muscle size. But how does this work, exactly?

    As you likely know, muscle tissue is made of protein. And protein is made up of amino acids,

    which are strung together like a pearl necklace. The way that muscle grows is by stringing

    together amino acids to make more protein. This is known as muscle protein synthesis.

    Although the three BCAAs are critical components in the "strings" of proteins that make muscle,

    their role in muscle-building is more than serving as building blocks.

    Research has shown that the BCAAs, particularly leucine, increase muscle growth by directly

    stimulating muscle protein synthesis. Leucine acts like a key that turns on the process that

    strings the amino acids together to build muscle protein. Additionally, leucine boosts insulin

    levels. Insulin is an anabolic hormone that further stimulates protein synthesis.

    Another way that BCAAs work to enhance muscle growth and strength is by boosting levels of

    growth hormone (GH). Italian researchers found that athletes taking BCAAs for one month had

    higher levels of growth hormone after workouts. The higher your GH levels after workouts, the

    greater the increases in muscle size and strength you can expect.

    Yet another hormone that BCAAs influence to promote muscle growth and strength gains is

    cortisol. Research has shown that athletes taking BCAAs have lower levels of cortisol during

    exercise. This blunting of cortisol levels is thought to increase muscle growth because cortisol

    encourages muscle breakdown and interferes with the anabolic hormone testosterone. Numerous

    studies have confirmed that athletes taking BCAAs have significantly less muscle breakdown

    after exercise and recover more quickly.

    Branch Out to Delay Fatigue ///Acting as a direct energy source for muscles is not the only way that BCAAs boost your workout

    intensity. They also work via the brain to delay fatigue.

    During exercise, the neurotransmitter serotonin

    (5-HT) signals to the brain that the body is

    fatigued. This leads to a reduction in muscle

    strength and endurance. The amino acid

    tryptophan is responsible for producing 5-HT in

    the brain, whereas the BCAAs, namely valine,

    compete with tryptophan for entry into the

    brain. Research has

    shown that taking BCAAs

    before workouts lowers the

    amount of tryptophan that

    gets into the brain and

    therefore delays fatigue.

    This ability of BCAAs to delay fatigue via this brain mechanism also means that BCAA

    supplements aren't just beneficial for the body, but the brain as well. By reducing levels of

    exercise-induced 5-HT in the brain, you reduce

    mental fatigue, which keeps you sharper

    mentally. This is one reason that endurance

    athletes and other high-intensity competitors

    supplement with BCAAs: to keep sharp when

    they're approaching physical exhaustion. Many

    people sip on BCAAs throughout the work day

    for the same reason.

    BCAAs have also recently been found to aid in a different type of endurance: life span.

    Researchers from Milan, Italy discovered that mice supplemented with BCAAs in their drinking

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    Researchers from Milan, Italy discovered that mice supplemented with BCAAs in their drinking

    water had higher amounts of mitochondria in their muscles, higher activity of the longevity gene,

    SIRT1, and lived 12 percent longer than those not getting BCAA-enriched water. So

    supplementing with BCAAs daily can keep you in the race longer in addition to making you

    stronger.

    Branch Out for Fat-Loss ///The BCAAs are clearly great mass-building supplements, but they also can aid in fat-loss.

    Researchers have yet to determine precisely how this happens, but they've offered up several

    theories to explain the startling results they've seen.

    One of the first studies to discover this benefit was a 1997 study of competitive wrestlers, which

    found that those who were supplementing with BCAAs while following a low-calorie diet

    experienced a greater drop in body fat, particularly in the waist, as compared to those taking a

    placebo. My study from 2009 also found that the lifters taking BCAAs lost about twice as much

    body fat as those taking whey protein without added BCAAs.

    A study out of Brazil found that leucine supplementation for six weeks caused a large drop in

    body fat. The researchers proposed that the increase in protein synthesis stimulated by leucine

    increased energy expenditure so much that it helped to burn off body fat. Leucine has also been

    found to reduce hunger, causing you to eat less while you burn more, which ultimately leads to

    fat-loss.

    In the most recent study on BCAAs fat-loss effects, Japanese researchers discovered that mice

    given isoleucine while eating a high-fat diet gained significantly less fat than mice not getting

    supplemental isoleucine. This was due to isoleucine's ability to activate special receptors, known

    as PPAR, that increase fat-burning and inhibit fat storage.

    BCAA Dosing ///Each time you take BCAAs you should go with about 5-10 grams. The most critical time to take

    them is around workouts, so add 5-10 grams to your pre- and post-workout shakes.

    If your goal is to build mass, also consider taking a dose of BCAAs first thing upon waking to

    help stop the muscle breakdown that is turned on during your night of fasting while you sleep.

    You can also take a 5-10 gram dose of BCAAs at any other time of day to get a mental energy

    boost, reduce hunger, and aid muscle growth.

    References:

    1. Bassit, R.A., Sawada, L.A., Bacurau, R.F., et al. The effect of BCAAsupplementation upon the immune response of triathletes. Medicine & Science inSports & Exercise 32(7):1,214-1,219, 2000.

    2. Blomstrand E.A role for branched-chain amino acids in reducing central fatigue. JNutr. 2006 Feb;136(2):544S-547S.

    3. Blomstrand, E., Saltin, B. BCAA intake affects protein metabolism in muscle afterbut not during exercise in humans. Journal of Physiology, Endocrinology andMetabolism 281(2):E365-374, 2001.

    4. Borsheim, E., et al. Essential amino acids and muscle protein recovery from

  • 1/2/2015 Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs

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    4. Borsheim, E., et al. Essential amino acids and muscle protein recovery fromresistance exercise. American Journal of Physiology, Endocrinology and Metabolism283(4):E648-E657, 2002.

    5. Coburn, J. W., et al. Effects of leucine and whey protein supplementation duringeight weeks of unilateral resistance training. J Strength Cond Res 2006May;20(2):284-91.

    6. Cota, D., et al. Hypothalamic mTOR signaling regulates food intake. Science. 2006May 12;312(5775):927-30.

    7. Crowe, M. J., et al. Effects of dietary leucine supplementation on exerciseperformance.

    8. Eur J Appl Physiol. 2006 Aug;97(6):664-72.

    9. D'Antona, G., et al. Branched-chain amino acid supplementation promotes survivaland supports cardiac and skeletal muscle mitochondrial biogenesis in middle-agedmice. Cell Metab. 12(4):362-72, 2010.

    10. de Araujo JA, et al. Effect of chronic supplementation with branched-chain aminoacids on the performance and hepatic and muscle glycogen content in trained rats.Life Sci. 2006 Aug 29;79(14):1343-8.

    11. De Lorenzo, A., et al. Effect of acute and chronic branched-chain amino acids onenergy metabolism and muscle performance.Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

    12. De Palo, E.F., et al. Plasma lactate, GH and GH-Binding protein levels in exercisefollowing BCAA supplementation in athletes. Amino Acids 20:1-11, 2001.

    13. Donato, J., et al. Effects of leucine supplementation on the body composition andprotein status of rats submitted to food restriction. Nutrition 22(5):520-527, 2006.

    14. Gomez-Merino, D., et al. Evidence that the branched-chain amino acid L-valineprevents exercise-induced release of 5-HT in rat hippocampus. Int J Sports Med.2001 Jul;22(5):317-22.

    15. Greer, BK, et al. Branched-chain amino acid supplementation and indicators ofmuscle damage after endurance exercise.Int J Sport Nutr Exerc Metab. 2007Dec;17(6):595-607.

    16. Hassmen, P., et al. Branched-chain amino acid supplementation during 30-kmcompetitive run: mood and cognitive performance. Nutrition 10(5):405-410, 1994.

    17. Karlsson, H. K., et al. Branched-chain amino acids increase p70S6k phosphorylationin human skeletal muscle after resistance exercise. Am J Physiol Endocrinol Metab,2007; 287(1):E1-7

    18. Koba, T., et al. Branched-chain amino acids supplementation attenuates theaccumulation of blood lactate dehydrogenase during distance running. J Sports MedPhys Fitness. 2007 Sep;47(3):316-22.

    19. Matsumoto, K., et al. Branched-chain amino acids and arginine supplementationattenuates skeletal muscle proteolysis induced by moderate exercise in youngindividuals. Int J Sports Med. 2007 Jun;28(6):531-8.

    20. Mourier, A., et al. Combined effects of caloric restriction and branched-chain aminoacid supplementation on body composition and exercise performance in elitewrestlers.

    21. Int J Sports Med 1997 Jan;18(1):47-55.

    22. Nishimura, J., et al. "Isoleucine Prevents the Accumulation of Tissue Triglyceridesand Upregulates the Expression of PPAR{alpha} and Uncoupling Protein in Diet-Induced Obese Mice." J. Nutr., March 2010, in press.

    23. Ohtani, M., et al. Amino Acid Mixture Improves Training Efciency in Athletes. J.Nutr. 136: 538S-543S, 2006.

    24. Shimomura, Y., et al. Nutraceutical effects of branched-chain amino acids onskeletal muscle. J Nutr. 2006 Feb;136(2):529S-532S.

    25. Stoppani, J., et al., Consuming branched-chain amino acid supplement during aresistance training program increases lean mass, muscle strength and fat loss.Journal of the International Society of Sports Nutrition 2009, 6(Suppl 1):P1, 2009.

    26. Talbott, S., et al. Effect of Branched Chain Amino Acids on Salivary Cortisol LevelsDuring Endurance Exercise. Annual Meeting of the International Society of SportsNutrition, Las Vegas, 2006.

    27. Tipton, K.D., et al. Acute response of net muscle protein balance reflects 24-hbalance after exercise and amino acid ingestion. American Journal of Physiology,Endocrinology and Metabolism 284(1):E76-E89, 2003.

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    Showing 1 - 25 of 35 Comments

    Jim Stoppani, Ph.D.Jim holds a doctorate in exercise physiology and has

    been the personal nutrition and health consultant for

    numerous celebrity clients...

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    35 Comments

    Rep Power: 0

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    ht: 5'9"wt: 180 lbsbf: 12.0%

    ACE0809

    I do use BCAA's when I train fasted.... What I don't like is that

    all research is thoery and assumptions. I would never add

    BCAA's to a protein shake why because it is protein with

    BCAA's already in it. I think BCAA's only serve benefit when

    training fasted.. Also I never pay attention to a study done on

    mice and rats that is just nonsense.

    Feb 20, 2013 6:55pm | report

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    ht: 5'9"wt: 202 lbsbf: 17.0%

    Zoso1116

    Agreed. Also I spoke to my biochemistry professor

    about this and he said that it is best to get your amino

    acids from food which gives you a balanced amount of

    several AA's. Supplementing a few AA's and having a

    much lower amount of others isn't ideal for humans (he

    gave me specific examples why but I forgot since it

    was quiet some time ago).

    Feb 20, 2013 7:02pm | report

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    ht: 6'4"wt: 230 lbsbf: 75.0%

    Casali

    I have been doing IF and training fasted. I take BCAAs

    before I train. Is that the only time I should take them?

    I eat a huge meal after every workout (Only one meal

    on training days). Then I go to sleep.

    Feb 20, 2013 9:50pm | report

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    ht: 5'10"wt: 184 lbsbf: 7.0%

    NewBuild1

    My understanding is that the appeal of BCAAs is down

    to the speed of delivery, and that fact that post-

    workout, whilst a whey or casein shake will take time

    to digest, a BCAA dose will hit muscles much more

    quickly. In fairness I have taken them over the past,

    and noticed a significant improvement in recovery

    time. Sure, getting all your nutrients from food would

    be nice, however it isn't a realistic option for some

    people, and I think BCAA tablets/powders can be

    added to a diet to assist in this, the same way protein

    shakes are used.

    Feb 20, 2013 11:37pm | report

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    Rep Power: 0

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    ht: 5'5"wt: 141 lbsbf: 22.0%

    xrizzox

    if you're taking BCAA's while training fasted you're

    defeating the purpose of training fasted

    Apr 29, 2013 6:14pm | report

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    ht: 5'7"wt: 165 lbsbf: 17.0%

    xtmfit

    Thanx good info

    Feb 21, 2013 6:00am | report

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    ht: 5'11"wt: 171.2 lbsbf: 14.6%

    kbmulvaney

    Great article. I'm going to start taking BCAA's now haha

    Feb 21, 2013 8:38am | report

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    solarconscious

    some gainers have them stocked in already. 2n1

    benefit

    Jan 2, 2015 1:14pm | report

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    dajunglebrotha

    that dude curln that bar is huge!!!

    Feb 21, 2013 9:23am | report

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    ht: 6'1"wt: 201 lbsbf: 15.0%

    wpetrie

    He snorts his BCAA's

    Feb 21, 2013 10:48am | report

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    ht: 5'10"wt: 195.55 lbsbf: 14.0%

    liorelr

    I stick to universal's uni-liver. Most bcaa powders are filled

    with artificial flavors and sweetners

    Feb 21, 2013 1:56pm | report

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    HBDYWI

    unless you're eating organic fruits, vegetables and

    meats free of pesticides as well as a protein powder,

    any type of beverage or food free of artificial

    sweeteners, and coloring the amount in any flavored

    BCAA powder wont hurt you at all.

    i don't know you but i'm pretty sure you don't eat

    THAT healthy and i'm not a doctor but i don't think

    that'll kill you. so if a flavored BCAA is the worst thing

    you'll have all day, you'll live.

    Feb 22, 2013 11:43am | report

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    Rep Power: 0

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    messymatt

    Excellent article. BCAAs will slowly develop a similar

    reputation to that of creatine. Essential.

    Feb 21, 2013 2:29pm | report

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    HBDYWI

    bro that picture has to go. thats mad sketchy.

    Feb 22, 2013 11:45am | report

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    messymatt

    I'll listen when you are brave enough to upload one.

    Feb 23, 2013 8:53am | report

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    michelle314

    hahah

    Feb 23, 2013 3:34pm | report

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    ht: 6'9"wt: 318.4 lbsbf: 25.2%

    crookedletter

    I've recently begun using BCAA's as an addition to my protein

    in the morning, and post-workout. Thus far I haven't noticed

    any additional size, but I have however, noticed that I am able

    to lift with more intensity for longer periods and not suffer

    from the soreness that would have affected me in the past.

    Article Rated: 9

    Feb 21, 2013 3:51pm | report

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    ht: 5'11"wt: 180 lbsbf: 11.0%

    fashionfella

    @ACE0809 what do you want research to be if not

    assumptions and theory? How can you really ever know if

    something is true? I know BCAAs have helped my training not

    saying everyone has to go out and buy a whole big stack of

    them but they do help. Also I will trust a guy more with a PHD

    and who is jacked than someone with just one of the two.

    Feb 21, 2013 9:30pm | report

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    jtortorich

    First off nice read. Secondly I feel a lot like some of you here. I

    take BCAA tabs before every solid meal as well as whey

    protein with BCAA. I feel like when im dieting the BCAA's

    save me from losing a lot of Muscle mass because they are

    used for fuel as well as repairing your muscles. Otherwise

    there really is no need to take them when bulking, you will

    waste your money.

    Feb 22, 2013 1:51pm | report

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    ht: 6'2"wt: 190 lbsbf: 8.0%

    cssrss

    Good article. I have had great results with BCAA's, however I

    have been doing some research and have yet to find any

    evidence showing the effects of BCAA's taken outside the

    workout time frame. Would these AA's be ultimately stored as

    glycogen and/or adipose via gluconeogenesis? If so, then

    wouldn't taking them at other times of the day be counter

    intuitive to keeping a lower body fat? Or is the over all caloric

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    intuitive to keeping a lower body fat? Or is the over all caloric

    value of these BCAA's negligible?

    Feb 22, 2013 4:21pm | report

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    masterlucero

    I thought BCAA's were already in a Whey Protein supplement

    and that was why Whey was the best protein to take among

    other reasons... So this article is saying to take additional

    BCAA'S as well as Whey?

    What are the best brands of BCAAA to take?

    Apr 3, 2013 9:58am | report

    Rep Power: 0

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    ht: 6'0"wt: 216 lbs

    peeps135

    Every time I read one of these articles I want to buy more

    supplements. Looks like MP Assault already has BCAAs and

    so does my post workout shake. Purchase avoided = )

    Apr 10, 2013 2:31pm | report

    Rep Power: 0

    dynamiterec01

    been looking for a good, simple explanation of exactly what

    bcaas do. search is over.

    Jun 26, 2013 12:27pm | report

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    ht: 6'2"wt: 205 lbsbf: 20.0%

    attractive19

    I really like this article because I can relate to the benefits of

    taking BCAAs. I've been taking. BCAAs for over a month now

    and I can say confidently that it really does help you with

    recovery. I sip on them intra-workout and with my post

    workout shake, and I'm barely sore the next morning.

    Personally, I would recommend any one to try it out and see

    how it works for them before judging it.

    Jul 7, 2013 9:00am | report

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    ht: 6'0"wt: 234.13 lbsbf: 15.0%

    Kupcis

    I love bcaa ...

    Aug 2, 2013 7:32pm | report

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