Branched Chain Amino Acids

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Can they Really Stop Me from Being Sore?

Amino acids are known for being the building blocks of protein – and that is even more true for Branched Chain Amino Acids, which make up a critical 35% of your skeletal muscle. After proteins are ingested they are broken down into the individual amino acids of which they are composed so they can be absorbed into the bloodstream. Amino acids are divided into two major groups: essential and non-essential. This is a misleading term because all amino acids are essential. The terminology simply differentiates where they come from. Non-essential amino acids are made by the body. Essential amino acids must be obtained from outside sources such as food or amino acids vitamins.

What are Branched Chain Amino Acids?

BCAA branched chain amino acids are in the group of proteinogenic, or protein-building, amino acids. Of the 22 total types of amino acids, nine of them are essential amino acids. Of the nine essential amino acids, three of them are BCAAs: leucine, isoleucine, and valine. Human muscle proteins are 35 percent of these three types of amino acids. Branched chain amino acids are so-named because of their molecular structure, which have a non-linear aliphatic side-chain. While BCAAs are required by everyone, bodybuilders and people looking to get the most out of their training take amino acids nutrition supplements.

Benefits of Branched Chain Amino Acids Supplements

Taking branched chain amino acid supplements has several benefits. One of the most well-known and popular benefit is increased muscular development. Several studies show how BCAAs support the building of muscle mass. One such study was published by the American Journal of Physiology in March 1992.

Another effect of branched chain amino acids supplements on the body is their ability to prevent muscle breakdown. This provides great benefits such as reduced fatigue and a decrease in muscle soreness. The ability of BCAAs to reduce soreness is seems unproductive to some trainers, and others believe this claim to be untrue. However, several peer-reviewed medical journals have shown that leucine isoleucine valine supplements can reduce muscle soreness.

One of the studies that supports reduced fatigue and reduced muscle soreness is a Japanese study published in the U.S. National Library of Medicine Journal of Nutrition in 2006, Nutraceutical effects of branched-chain amino acids on skeletal muscle. This study showed that all BCAAs and BCKDH complex metabolites are in an inactive state while muscles are at rest. This contributes to muscle growth and muscle protein synthesis. Exercise activates the BCAAs, increasing the body’s requirement. Increasing the amount of BCAAs in the body reduces the amount of muscle proteins broken down by exercise and training. In addition, leucine promotes protein synthesis in human muscle. The net effect is that the damage done to muscles during exercise is reduced. The reduction of muscle damage has the effect of reducing fatigue in muscles and delaying the onset of muscle soreness.

The study worked specifically on squat exercise and showed that muscle fatigue and soreness that was usually experienced within the three days after exercise was greatly reduced. Each participant did seven sets of 20 repetitions of squats. Before the exercise was performed, one set of participants was given a BCAA supplement. The other was given a placebo. In addition to experiencing less fatigue and less soreness, those that took the BCAA supplement were also able to outperform the placebo group in two subsequent studies.

Branched chain amino acid supplements have long-term effects that also help in recovery. They create an ideal environment in the body for ongoing strength and fitness training. One study shows significant effects after taking a daily BCAA supplement for a period of four weeks. Subjects of the study performed a high-impact strength-training workout during the fourth week of taking the supplements. Not only did the group taking the actual BCAA supplement have less muscle damage, experience less fatigue and experience less soreness, but they were shown to have higher testosterone levels and lower cortisol levels after the workout. These effects mean that, when training, you can train harder than without the supplements, and you can train more often.

When to Take BCAA Supplements

The subject of when to take BCAA supplements and how much to take varies depending on who you ask. In the aforementioned Japanese study, the subjects ate a high-carb diet in the morning and took 5 grams of BCAAS dissolved in water just before the workout. In a more recent study of BCAAs and muscle soreness reduction conducted at the University of Birmingham, the subjects were given a much higher dose. The subjects in this study were given doses 30 minutes prior to a workout, one hour after a workout, and periodically through the day for four days after exercising. A single dose was composed of 3.5 g leucine, 2.1 g isoleucine, and 1.7 g valine for a total of 7.4 g. The total amount in one day equaled approximately 30 grams. The same researches cited some previous studies as being inconclusive because they used much smaller dosages.

Many popular BCAA cardio and BCAA strength training supplements suggest a dosage somewhere between those used in the two studies. Some supplements suggest 5 g before a workout and 5 g again after a workout. Some people taking BCAAs in conjunction with a cardio workout take 5 g with breakfast when they wake up that day and another 5 grams immediately before the workout. The dose upon waking helps to get the body out of its catabolic state in preparation for the workout.

Whichever dosage recommendation you use, it is important that a supplement have the proper ratio of the three BCAAs.

The best supplement to take to make sure you are getting the proper dose and ratio is Scivation Xtend. Scivation Xtend is scientifically formulated at a ratio of 2:1:1 L-leucine, L-isoleucine, and L-valine. In addition each dose contains glutamine, citrulline malate, vitamin B6, and electrolytes to help you maintain the energy levels required for your training program. Xtend can be used in conjunction with general protein supplements, creatine supplements, and nitric oxide supplements. It can also be used to benefit both men and women to stave away soreness and relieve post-workout fatigue.