BCAA’s- Branched Chain Amino Acids:

BCAA’s are a group of the three amino acids Leucine, Isoleucine, and Valine. These amino acids are considered essential due to the fact they cannot be produced by the body and must be attained from the diet. BCAA’s have many uses such as potential benefits to individuals afflicted with liver disease, poor appetite in the elderly, Brain function,  and fighting muscle wasting in bed-ridden individuals. There are numerous sports applications for these amino acids such as fighting fatigue, preventing muscle tissue breakdown during intense exercise, and promoting protein synthesis during recovery. A brief list of Potential benefits of each individual amino acid is listed below:

Leucine

• Prevent muscle breakdown/ promote increased protein synthesis.
• Potentially regulate blood sugar.
• Increase energy during exercise.
• Weight loss: potentially increase metabolic rate during exercise.

Isoleucine

• Boost energy.
• Muscle recovery.
• May aid in wound healing.
• Help regulate blood sugar by aiding in the production of hemoglobin

Valine

• Aid in stimulating Central Nervous System
• Aid the digestive system: treatment of gallbladder/liver disorders.
• Help provide energy.
• Aid in wound healing.
• Aid in protein synthesis for muscle growth.

As you have noticed there is a lot of overlapping benefits of the BCAA’s, and there are many new benefits being discovered each day. The ones listed have the most researched evidence.

Dosing

      One of the biggest questions I have come across concerning BCAA’s is the ratio of dosing of each amino acid. Some of the ratios I have come across, in the order of leucine, isoleucine, valine, are as follows:

·         2:1:1

·         2:2:1

·         8:1:1

·         10:1:1

The most common ratio I have come across is the 2:1:1 ratio, and is the one I am currently using. I have tried the 8:1:1 ratio and was not pleased with the results. I keep hearing the 2:2:1 ratio being suggested but haven’t seen any facts concerning the reasoning for the new ratio. The reasoning for the 2:1:1 ratio from what I have discovered is due to the fact that the body uses Leucine at twice the rate of the other two amino acids. I suggest using the 2:1:1, if anyone has any information concerning the other ratios please leave a comment or email me directly. I greatly encourage sharing knowledge since the supplement market is such an ever changing environment.

Timing

The last topic of discussion for supplementing with BCAA’s would be timing. This is a tricky subject due to the fact that BCAA’s have such a wide range of benefits for athletic performance. Pre exercise for energy production and preventing muscle breakdown. During exercise for maintaining energy levels, fighting fatigue, and preventing muscle tissue breakdown. Post exercise for increased protein synthesis for repair and growth. For an individual with an unlimited supplement budget all three times are excellent. For others during and post exercise would be best. If asked to choose one time for BCAA supplementation I would suggest during to be the optimal time. There are quite a few “intra workout” supplements that contain BCAA’s and are flavored to provide a different taste than just plain water. If you believe a different time would be more beneficial by all means supplement then. Like stated earlier you can’t go wrong when it comes to BCAA’s.

I hope this article aided in your questions concerning BCAA’s, good luck in fitness goals!

Michael Petrinjak CFT

References

1.      www.ehow.com

2.      www.healthfoodbenefits.com

3.      www.bodybuilding.com

Basic Supplementing: Athlete, Weight loss, Anyone

A common question I have come across throughout the time I have been training and consulting was always “What should I take?” There is so much on the industry and even more marketing with over exaggerated claims, its easy to become overwhelmed. Unfortunately it usually happens that individuals fall prey to the newest, hottest thing in the magazines. In the next upcoming paragraphs I will try to summarize some basics, later on I will try to take each individual case and further expand the beneficial supplement options. As always, before taking any supplement, consult with your physician before taking ANY Supplement.

The Multivitamin

• Great for all individuals
• Helps to fill any nutritional “gaps”. Foods are losing nutritional value due to preservation methods like freezing and poor soil conditions. Poor diets high in processed food are also a factor.
• Wide variety of options to meet many specific needs(Diabetic, Vegetarian, age, etc)
• Look for “All Natural”. Easy way to check is to look for what form the vitamin E is in: Dl-alpha= synthetic, do not purchase. D-alpha= natural, this is the variety you are looking for.
• Gender specific are excellent(women’s, men’s)
• Whole Food vitamins are also a great option
• Even if a multivitamin suggests multiple tablets/caplets/capsules, I usually just supplement with a single.

Fish oil

• Great for all individuals
• Lack of meals containing fish in the American diet makes this supplement very popular.
• Potential benefits from omega-3 oils (EPA/DHA) range from helping with cholesterol issues and overall cardiovascular health, inflammation issues, to even some links to aiding in weight loss.
• Many varieties are deodorized for those sensitive to fishy smell.

Protein Powders

     

• Athlete, Weight Loss, Potentially non active individuals.
• Provides amino acids, the building blocks of protein.
• Whey Protein powders offer speedy digestion for  great post workout recovery
• Casein Protein digests very slowly for delayed release of amino acids over many hours.
• Some dieters claim that ingesting protein powder eliminates hunger and gives a sense of fullness over longer periods of time.
• Quick preparation, easy to travel with.
• Some proteins tend to be high in cholesterol, just be sure to read the labels for amount and serving size.

L-Carnitine

• Mainly for Weight loss interested individuals.
• Amino acid supposedly involved in fat burning by acting as a transporter for fats out of storage areas(adipose tissue)
• If you’re looking for the potential weight loss benefit be sure to get L-Carnitine, not acetyl L-Carnitine. Acetyl L-Carnitine is supposed to be more involved with mental function rather than fat loss, but both are excellent supplements.

Some other beneficial supplements:

• Athlete: Creatine, Beta-alanine, Pre-workouts, Intra-workouts, Natural Testosterone boosters (Tribulus).
• Anyone: Resveratrol, Red yeast rice (cholesterol specific), Vitamin D, B-12(sublingual), Magnesium.
• Weight Loss: Glucomannan (Konjac), Alpha-2 receptor blockers (Oxy-elite pro by USP Labs is a great one), Caffeine.

Like I stated earlier this is just a very basic overview of the countless number of supplements on the market. The ones I mentioned in my opinion are legit and effective. In an upcoming article I will try to attack each individual separately and provide a more critical critique. I hope this information helps.

Michael Petrinjak, CFT

Protein: The Basics

Recently the most common questions I have been asked have pertained to protein supplementation. Since this time of year brings a lot of newcomers to the local gyms I figure now would be a good time to review the basics.

A protein is made up of a collection of polypeptides, which are in turn made up of a series of amino acids. The best analogy would be a length of chain wound up into a ball. The entire ball would be a protein, a length of the chain would be a polypeptide, and each link would represent a single amino acid. Some proteins are lightly bonded which makes them quickly digested, while others are heavily bonded which in turn makes them much slower digesting. Knowing the speed of digestion can aid an individual in planning which protein to take at what time.

The supplement industry is full of many different varieties of proteins. Whey, Casein, egg, rice, soy, hemp; the list can go on and on. To simplify things this article will concentrate on some of the most commonly seen.

Whey protein is probably the most popular of all the protein supplements on the market. It is touted as the best muscle building protein supplement. Whey has a great amino acid profile for muscle building, one of the fastest digesting proteins, and usually mixes very easily. Two of the most popular forms of whey are concentrate and isolate, with isolate being the most pure, but also the most expensive. Whey is an excellent post workout protein due to its speedy digestion, allowing an individual to supply the body with amino acids during the “anabolic window” within 45 minutes of training. When considering a whey supplement, be sure to look at the amount of cholesterol, some can be fairly high.

Casein is a protein that has recently become popular among supplement companies. Casein, like whey, is derived from milk, but its properties are very different. Casein supplies a great amino acid profile, but is one of the slowest digesting proteins. Due to its heavy bonding it can be slightly difficult to mix. Due to casein’s slow digestion it is a great nighttime protein, allowing the body to receive amino acids throughout the sleeping hours. Casein is usually found in two forms: caseinate(the fastest of the slow digesting) and Micellular(Slowest of the slow digesting). When considering a total casein supplement be sure take mixablity and taste into account. Many of my clients have complained of clumping and some unsatisfactory flavors. This may be remedied with a blend of casein and other proteins.

Egg protein, before the advent of whey protein supplements, was considered the perfect protein. A scale was created to rate different proteins, named the Biological Value (BV) scale. Egg was ranked the highest with a score of 100. Whey was ranked up to 139 on the scale, which is why whey has become so popular in the industry. Egg is found as egg albumen, and can be found on its own or usually in protein blends with whey and casein. Egg’s digestion speed sits slightly slower than whey, making it a great anytime protein.  

The question will arise: What protein and when? The most popular answer you will read is as follows:

·         Whey: Immediately post workout, or a great fast digesting protein for a preworkout meal

·         Egg: Great anytime protein, easily tolerated.

·         Casein: Throughout the day, but primarily as a nighttime protein.

Personally, I use a protein supplement contain a mix of the three listed above. I believe the mix provides a steady flow of amino acids, allowing receptor sites in the intestine time to reset to repeat the process of absorption. Like stated earlier there are numerous protein supplements, I failed to mention the vegetarian proteins such as rice, soy, and hemp proteins. These will have an article strictly dedicated to them at a later date.  

Nutritional Supplementing: 3 phases of training supplementation

Some of the most common questions asked about supplementation besides what to take is “How? When? Why?”. Recently, the supplement market has actually catered to the needs of the consumer in developing supplements around the three basic times for their use. They are as follows:

• Pre-workout
• Intra-workout
• Post-workout

Pre-workout supplementation is a way to prepare the body for the rigors of your training. Besides a meal adequate in macronutrients (Protein, Carbohydrates, Fat), supplements are available that may increase energy output, blood flow, and overall endurance. There are numerous products on the market for the purpose of pre-workout, just be sure to check with your physician before taking any supplements. Some of these pre-workout supplements are extremely strong and contain some very potent combinations. Always start with a minimum dosage and be very aware of warning labels located on each.

One of the newest of the three phases is the “during the workout” coined intra-workout. The original intra-workout product was probably Gatorade. The purpose of intra-workout supplementation is to replenish stores which are quickly being drained due to strenuous activity and the processes involve therein. Intra-workout supplements are still very new, but there are many to choose from. The most common design seems to be a mixture of BCAA’s (Branched Chain Amino Acids), L-glutamine, electrolytes, and for a few, Citrulline Malate. I have used this combination myself and was very impressed with their results.

The final part of the three phase structure is the Post-workout. This is a time where nutrients need to be taken to replenish stores, remove wastes, and begin the repair process. Many professionals have argued that for optimal results a post-workout supplement should be taken within 45 minutes of completing your training session. This is due to the fact that your body is primed for absorption. Usually a post-workout supplement will consist of a fast-digesting protein, such as whey, a fast carbohydrate to replenish muscle glycogen stores, and a myriad of other replenishing supplements such as L-glutamine and BCAA’s.

The question will be asked: “Aren’t there other times for supplementation?”. Of course there are, such as upon waking, between meals, before bed, etc… In the near future those times will also be addressed. For the time being try this three phase structure and track your results. I’m sure you will be satisfied with what you notice.

Michael Petrinjak CFT

Fitness: The lost art of proper technique

I’m sure everyone has encountered this scene when going to a gym: A guy slamming numerous plates on some type of equipment, pacing while his “spotter” eggs him on. Then the moment comes to do his set, he lets out some guttural scream and rips the weight off the supports. He squirms, shuffling his feet all over, and moves the weight maybe an inch while his “spotter” has every vein in his face appearing like they may burst while he tries to pull the weight back to the supports. This spectacle is usually followed by a high five, some foul language, and a chest pushed out in pride as if some great achievement has occurred. In the numerous years I have trained and competed I have seen display many times, with the ending result of not seeing this individual for many months after due to some serious injury.

            I understand the draw to huge weight allotments being used. Big weight equals a bigger sense of accomplishment and more attention from fellow gym-goers. Plus in a public atmosphere there is always that subconscious sense of competition with the other guy. Why should someone use proper form in their fitness endeavors? Here are a few reasons that might convince you.

The Science

            In any movement there are two types of motion, a concentric motion and eccentric. To provide a better explanation we will use the basic bicep curl as an example. In the bicep curl movement the biceps flex to move the weight upward against gravity, this is the concentric motion. What many individuals don’t realize there is a completely separate motion occurring when the weight is returned to its original position. As the biceps relax, the motion of the weight is controlled by the triceps, this is known as the eccentric motion. This provides for a smooth motion back to the original position.

Why is this important?

            This action is important for many reasons, the primary being control. If an individual is only completing partial reps, they are not allowing for a full stretch of the muscle group being worked or proper function of the eccentric muscles. This results in less work being done and less stimulation for growth. If an individual is doing a full rep, but slamming the weights uncontrollably, they are potentially stretching the muscles being worked beyond their natural limits. These slamming motions during the eccentric movement can result in major forces being exerted on your connective tissue and joints involved in the motion. All this could result in major injuries, potentially permanent damage, which can cause loss in range of motion and total power output. All of this put together equal less time in the gym and less results.

            Everyone wants the most out of their workouts; don’t hinder yourself for a fleeting moment of victory. The best way to look at form in a 12- rep set is that difficulty should start occurring at 7-8 reps. If you need to “cheat” the last two reps of a set is acceptable, just don’t push beyond the safe limits of your system. If you keep proper form the time you spend in the gym instead of laid up with an injury will definitely pay dividends.

Michael Petrinjak CFT