Your Guide to BCAA'S
Protein is essential for muscle growth and recovery from exercise. However, it’s not protein that your body needs as much as the amino acids that make up protein. Amino acids are essentially the building blocks of protein and are what protein is broken down into after digestion. For example, when you eat chicken, your body breaks the protein down into its constituent amino acids and then reconfigures according to your needs.
There are 20 amino acids, some of which are deemed essential which means you need to obtain them from your diet, and others that are deemed conditionally essential which means they are equally important but your body can make them providing it has an abundant supply of the essentials
Branched-chain amino acids (BCAA's) increase both the rate of protein synthesis and the capacity of your cells for protein synthesis (anabolism), while also reducing your body’s protein breakdown rate (catabolism).
This makes BCAA supplements especially useful for supporting muscular endurance during workouts, helping you maintain your muscle mass while on a diet, and especially aiding in recovery following an intense workout.
WHY TAKE A BCAA SUPPLEMENT?
- Improves muscle protein synthesis
- Decreases muscle catabolism, especially while in a caloric deficit
- Enhances workouts, reducing effects of fatigue allowing you to train harder for longer
- Improved recovery time, decreased effect of DOMS
- Supports hormonal balance
- Enhanced immunity
- Regulates cell metabolism independent of insulin
DO YOU NEED BCAA'S?
Supplements are just that - they supplement your nutrition and training, and can give you an edge for many reasons:
BCAAS GIVE YOU ENERGY
For those that do a lot of cardio, BCAAs help deliver energy into muscle tissue. This is essential for performance especially for endurance training and explosive training. Long training hours will have you drained of energy and may leave you with some protein breakdown. By supplying your body with BCAAs before and during your training session, you reduce chances of muscle loss due to the nutritional support provided by BCAAs and their lean muscle protein synthesis effect.
BCAA'S DECREASE FATIGUE
BCAA's can be burned to maintain ATP levels during glycogen-depleting exercises. This means that you will be able to go longer without experiencing muscular fatigue in the middle of your workout. Also, BCAA's prevent central nervous system fatigue by inhibiting the uptake of tryptophan in the brain. Tryptophan helps in the production of serotonin, which increases fatigue and tiredness. Decreased fatigue in the gym means longer training sessions with higher quality workouts, or longer sustained performance during races.
BCAAS REDUCE DOMS
DOMS or delayed onset muscle soreness can be a nuisance to athletes who train frequently as it has an impact on performance. According to studies, consuming BCAA's immediately after training allows for faster recovery of strength and reduced muscle soreness. It has also been shown that strength was increased by more than 30 percent. BCAA's help in preserving the integrity of your muscle fibers and reducing soreness so that you can jump back into training without sacrificing intensity.
BCAAS SUPPORT HORMONE BALANCE
In one study, results showed that participants who took 6 grams of BCAAs for 3 weeks showed higher testosterone and lower cortisol than the group that did not take BCAA's. The BCAA group also showed a better response to training, as noted by inflammatory markers.
In another study, results showed that a combination of arginine, carbohydrates and BCAA's resulted in an optimal testosterone to cortisol ratio as compared to a placebo. Participants who consumed a BCAA drink also reported faster recovery at the 120-minute post-workout mark.
GETTING THE BEST OUT OF BCAAS
BCAA supplements have become one of the most popular fitness supplements on the market, taken by professional bodybuilders as well as by people trying to put on muscle mass and transform their bodies.
However, BCAA supplements are not made equal. BCAA supplements that are in a free-form (ie. L-Leucine instead of just Leucine) require no digestion - they are rapidly absorbed and your body begins to use them right away after ingestion.
Countless research articles all point to the same thing - take BCAA's to reduce muscle breakdown and enhance performance. BCAA's improve psychomotor performance, maintain mitochondria content while detraining and are recommended for all sporting activities that change in intensity and require quick responses to external signals such a football, baseball, hockey and soccer.
WHY BEYOND BCAA?
EHPlabs Beyond BCAA has the scientifically researched ratio of 2:1:1 Branched Chain Amino Acids, Leucine, Iso-Leucine, and Valine. What really sets Beyond BCAA apart from other BCAA products is the recovery and performance ingredients that have been added to boost your workouts, making it the most effective intra-workout product on the market.
Alpha HICA and Citrulline Malate have been added to improve recovery between sets, and improve both oxygen and nutrient delivery so you can train harder for longer. Naturally sourced electrolytes from coconut water ensure you’ll stay hydrated during training, along with a full vitamin B complex, Vitamin C, Taurine & Tyrosine to make sure you’ve got clean, natural energy and feel focused and in the zone.
Beyond BCAA is a laboratory-tested, scientifically dosed supplement with 100% natural flavours. The key word is zero: zero stimulants, zero fillers, zero sugars, zero fats!
HOW TO TAKE BEYOND BCAAS
For best results, mix 1-2 scoops of EHPlabs Beyond BCAA with 240-295 ml of water and sip on it throughout your workout. You can also consume Beyond BCAAs throughout the day to speed up muscle recovery after strenuous exercise, or to help maintain muscle mass while dieting!
WHEN TO TAKE BEYOND BCAAS FOR CARDIO
Take Beyond BCAA before training and also sip them during training/competition. This will help top-up the amino acids in your muscle tissue, while preventing it from being broken down throughout your workout.
Alternatively, any other protein food that contains amino acids such as Whey protein or protein from whole food sources are also good options, but they take longer to digest the protein into it’s individual amino acids and slows uptake of BCAAs. Make sure to consume protein at least 1 hour before your workout to allow time for digestion.
THE BOTTOM LINE
Beyond BCAA's can help you boost your workout performance and recover faster, while at the same time sustain your muscle mass while you’re on a calorie deficit.