{"id":401,"date":"2017-08-31T13:11:05","date_gmt":"2017-08-31T12:11:05","guid":{"rendered":"https:\/\/www.bulk.com\/ie\/the-core-ie\/?p=401"},"modified":"2023-02-24T14:20:33","modified_gmt":"2023-02-24T14:20:33","slug":"what-are-bcaas-and-amino-acids","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/ie\/the-core-ie\/what-are-bcaas-and-amino-acids\/","title":{"rendered":"What are BCAA’s & Amino Acids?"},"content":{"rendered":"

With the array of supplements available nowadays it\u2019s easy to get a bit confused as to what you really need as opposed to following the latest trend. Obviously, individual needs vary and depend on your goals, physical and mental health and overall well-being. It\u2019s always best to do your homework and understand why you want to supplement with something and not just \u201cfollow the crowd\u201d.<\/p>\n

As I always say, \u201cKnowledge is Power\u201d so get ready to become powerful because we\u2019re dishing the details on the hottest supplement right now:\u00a0Amino acids<\/a>,\u00a0BCAA supplements<\/a> and the science behind them. Are they really everything they\u2019re made out to be? Is it all just hype?<\/p>\n

WHAT ARE AMINO ACIDS?<\/h2>\n

You\u2019ve probably heard that \u201camino acids are the building blocks of protein\u201d but what does that mean exactly? Protein is composed of long chains of amino acids stuck together that fold and form what are collectively known as \u201cproteins\u201d and play both structural (muscle and connective tissue, skin, hair and nails) and non-structural (immunity, cell signalling and cognitive) roles in the body.<\/p>\n

When we eat protein (such a chicken breast or my favourite:\u00a0Birthday Cake Whey Protein<\/a>) our body breaks it down into the amino acids from which it was built (Figure 1). This provides your body with the raw materials needed to make the new proteins your body needs such as muscle tissue (which most of us want!) or structural components of the body (skin, hair and nails).<\/p>\n

Amino acids involved in protein synthesis are called \u201cproteinogenic\u201d but there are many non-proteinogenic amino acids that are still required for the body to function optimally \u2013 proving that there is more to amino acids than just making those gains!<\/p>\n

ESSENTIAL VS. NON ESSENTIAL<\/h2>\n

Assuming most people reading this are interested in the muscle-loving properties of amino acids, we\u2019ll focus on that but remember that they also play a role in mood regulation, sleep and many other processes.<\/p>\n

There are 21 proteinogenic amino acids required by the human body. Of these, 9 are considered \u201cessential amino acids\u201d (see Table 1) as these are amino acids our body can\u2019t make itself and must obtain them from external sources. In other words, to ensure you\u2019re providing your body with every brick of the protein wall, you must consume adequate quantities of protein through your diet. This is easily done nowadays \u2013 especially when it also tastes like Birthday Cake.<\/p>\n

BCAA\u2019S: WHAT ARE THEY?<\/h2>\n

So now that we\u2019ve covered the basics, let\u2019s take a look at the famous branched-chained amino acids and see why they might benefit you and help you reach your goals.<\/p>\n

There are 3 branched chained amino acids; leucine, isoleucine, and valine which account for up to 33% of muscle tissue (I\u2019d imagine I\u2019ve grabbed your attention now, eh?) making them instant-besties to bodybuilders and powerlifters alike. They\u2019re called \u201cbranched chained amino acids\u201d simply due to their chemical structure \u2013 they\u2019re a little bit more complicated than most amino acids! We obtain BCAA\u2019s through our diet only, reiterating the importance of keeping an eye on that protein intake!<\/p>\n

WHAT ARE THE BENEFITS OF BCAA\u2019S?<\/h2>\n

Fatigue<\/strong><\/p>\n

Studies have shown that supplementation with BCAA\u2019s during athletic performance may reduce fatigue and prolong exercise endurance by increasing the lactic threshold of your body. When we work out, lactic acid is produced which makes you \u201cfeel the burn\u201d and eventually forces you to finish your workout. If this threshold is higher, your body can tolerate higher levels of lactic acid meaning you can train harder and for longer, giving you the best bang for your buck during your training sessions.<\/p>\n

Decreased Catabolism<\/strong><\/p>\n

When we train, we are breaking down our muscle tissue\u2026 Relax! This is supposed to happen because then the body rebuilds the muscle into stronger and bigger muscle tissue \u2013 which is most likely a common goal here. However, the body can only work with what\u2019s available at the time and if you don\u2019t have enough free amino acids in your bloodstream, you will limit the body\u2019s ability to recover.<\/p>\n

By supplementing with BCAA\u2019s you can ensure there are always enough free amino acids available to aid in the recovery process and reduce overall catabolism (the breakdown of muscle tissue).<\/p>\n

I know what you\u2019re thinking, \u201cI eat protein, doesn\u2019t that give my body enough amino acids?\u201d and technically, yes it does but remember that when you eat protein you also have to digest it before the amino acids can be used, a process that can take up to four hours. BCAAs on the other hand are instant sources of the most important amino acids for muscle growth and repair.<\/p>\n

Increased Anabolism<\/strong><\/p>\n

Supplementation with BCAAs (particularly leucine) has been shown to increase the activity of enzymes and other metabolic machinery involved in protein synthesis, such as testosterone and mTOR (trust me on this one \u2013 that\u2019s a good thing!). In addition, BCAA\u2019s may also promote the synthesis of the machinery itself, meaning they not only promote an increased rate of protein synthesis but also the body\u2019s ability to carry the process out!<\/p>\n

WHO SHOULD TAKE THEM?<\/h2>\n

It\u2019s safe to say that almost anyone can benefit from supplementation with BCAA\u2019s \u2013 especially if you\u2019re a professional or training more than five times a week because they aid in recovery and promote protein synthesis \u2013 a process easily stalled due to fatigue and lactic acid accumulation.<\/p>\n

They are particularly useful however when in a caloric deficit (i.e. eating fewer calories than you burn) where you either cannot afford to consume the extra protein required due to calorie restriction or simply due to the catabolic nature of dieting.<\/p>\n

BCAA\u2019s do not count towards your caloric intake and so are a staple supplement for those dieting but as I\u2019ve probably clarified already, they\u2019re a great choice for anybody looking to maximise their muscular potential.<\/p>\n

They don\u2019t come in Birthday Cake flavour yet, though \u2013 but we\u2019ll deal with that!<\/p>\n

Table 1<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Essential Amino Acids<\/th>\nNon-Essential Amino Acids<\/th>\n<\/tr>\n<\/thead>\n
Leucine (BCAA)<\/td>\nAlanine<\/td>\n<\/tr>\n
Isoleucine (BCAA)<\/td>\nArginine<\/td>\n<\/tr>\n
Valine (BCAA)<\/td>\nAsparagine<\/td>\n<\/tr>\n
Lysine<\/td>\nAspartic Acid<\/td>\n<\/tr>\n
Histidine<\/td>\nCysteine<\/td>\n<\/tr>\n
Methionine<\/td>\nGlutamic Acid<\/td>\n<\/tr>\n
Phenylalanine<\/td>\nGlutamine<\/td>\n<\/tr>\n
Threonine<\/td>\nGlycine<\/td>\n<\/tr>\n
Tryptophan<\/td>\nProline<\/td>\n<\/tr>\n
<\/td>\nSerine<\/td>\n<\/tr>\n
<\/td>\nTyrosine<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Figure 1<\/p>\n

\"amino<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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