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
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