What are BCAAs?

BCAA stands for branched-chain amino-acids – and it’s a group composed by three amino-acids: valine, leucine and isoleucine. As they are essential amino-acids, you have to get them from diet and supplementation because your body isn’t able to synthetize them.

BCAAs are capable of boosting your performance because they fuel your skeletal muscles during a training session – by helping your muscles to preserve glycogen stores and reducing protein breakdown during exercise. 

Therefore, BCAAs are especially beneficial for endurance training such as long-distance running and swimming, as shown in this study focused on endurance treadmill run (source).

In addition, BCAAs, as they minimize protein breakdown during exercise, they will also protect your muscle mass from getting used as energy by your body. More muscle, less fat. 

What are EAAs?

EAA stands for Essential Amino Acid – and hence you need to consume them as your body is not capable of creating them. They are nine and here you have the complete list:

1. Phenylalanine
2. Isoleucine
3. Leucine
4. Tryptophan
5. Valine
6. Methionine
7. Lysine
8. Threonine
9. Histidine

So here you have a first difference: the EAAs group is bigger – it means 6 extra amino acids that can bring your body all sort of health benefits. Hence, BCAAs are inside the group of EAAs. 

BCAAs are EAAS.

They both can improve your performance, strength, muscle development, endurance and more – but let’s check all of this better in the next section of BCAA vs. EAA. 

Differences & Similarities Between EAAs & BCAAs

As you can see, EAAs and BCAAs are very similar. They both need to be consumed because your body cannot synthetize them, both can improve your athletic performance by boosting specific areas such as endurance, power and muscle growth. 

To summarize, BCAAs are part of the family of EAAs – that’s why taking EAAs will yield you better results. Let us show you why. 

EAAs Build More Muscle

BCAAs are good at generating anabolic responses – but they are not the best. That place is for EAAs because they’re capable of generating strong anabolic responses by 22% after resistance exercise (source).

EAAs Help You to Manage Your Weight

EAAs allow your body to enjoy the thermogenic benefits of L-Threonine and L-Methionine, resulting in bigger energy expenditure – as high as 20% more than without EAAs (source). With BCAAs alone, you’d not be able to take advantage of these amino acids. 

EAAs Balance Your Hormones

Thanks to the content of L-Leucine, L-Lysine and L-Tryptophan, EAAs are capable of regulating and optimizing your endocrine system. Resulting in effects such as reducing fat mass gain (source) and boosting testosterone levels (source).

BCAAs can do this partly – hence another similarity – but EAAs do it much better, especially in the testosterone boosting department, thanks to the presence of L-Tryptophan and L-Lysine. 

EAAs Improve Your Mental Health

Achieving your fitness goals requires a stable and powerful mind – and that’s what EAAs can help you to obtain thanks to 

What Should You Choose: BCAAs or EAAs?

EAAs are better in all aspects and they should be your go-to choice. However, if you’re already meeting your protein quota, it means you’re getting plenty of essential amino acids from your diet. In that case, you could content yourself with BCAAs – but in any case, it’d be better to opt for EAAs. 

Defining Amino Acids vs BCAAs vs EAAs

To keep things short, let’s think of this as a hierarchy because both BCAAs and EAAs belong to the family of Amino Acids, which has 20 different members. Here you have the complete list:

1. Alanine
2. Arginine
3. Asparagine
4. Aspartic acid
5. Cysteine 
6. Glutamine
7. Gutamic acid 
8. Glycine
9. Histidine
10. Isoleucine
11. Leucine
12. Lysine
13. Methionine
14. Phenylalanine
15. Proline
16. Serine
17. Threonine
18. Tryptophan
19. Tyrosine
20. Valine

Amino acids are the building blocks of protein – hence they are responsible for creating the primary structure of proteins. 

Your body needs all the 20 amino acids to work properly – because they are required to build proteins, and hence build muscle, synthetize hormones as well as neurotransmitters. 

In short, they’re essential to keep you alive and both EAAs an BCAAs are just two groups that belong to a bigger family. 

Differentiating Protein from Amino Acids

Proteins are macronutrients conformed by amino acids – therefore, they’re the final product whereas amino acids are the building blocks. 

Each protein requires the 20 amino acids to exist – all of which have different chemistries due to their unique side chains. 

From the same 20 amino acids, your body can create different types of protein. Here’s the list:

1. Structural Protein: To support the connective network of muscles, bones, tendons – as well as skin, teeth, hair and nails 
2. Hormonal Protein: To regulate several functions in your body (e.g. insulin to control glucose levels)
3. Enzymatic Protein: To control and accelerate metabolic processes in your body
4. Defensive Protein: To create antibodies to support the immune system 
5. Contractile Protein: To control the speed and strength of muscle contractions
6. Receptor Protein: To control the substances that enter and leave the cells
7. Storage Protein: To store mineral ions for vital functions in your body
8. Transport Protein: To carry vital compounds to your cells such as oxygen and calcium

Proteins go well beyond just building muscle – they’re essential for life, and hence, supplementing with EAAs and BCAAs will help you to improve your fitness performance and health in general.

The post BCAAs vs EAAs: What Are Each & How Can They Improve Your Training appeared first on Supplement Science.

What is a High Protein Diet?

Officially, it’s when a diet consists of more than 20% of protein – which is much higher in comparison to the 100gr of protein that most Americans eat daily, and the recommended daily consumption of 56gr for men and 46gr for women (source).

At first, it seems counter-intuitive to go against the official recommendations, but truth be told, there’s no damage in following high-protein diets (source). 

You can go well past the 20% mark and be alright while experiencing the solid benefits that such approach can bring you. Some studies, as the ones we’ve suggested, had individuals that consumed more than 3gr of protein per every kilogram of bodyweight without problems – so you can take it easy. 

Let’s check them out.

The Benefits of a High Protein Diet

When you change your diet, everything changes. Let’s see how a high protein diet could put you closer to achieving your goals by improving the way your body and mind work.

Grow More Muscle

To grow, your muscle needs protein. Simple. Studies show that there’s a link between high lean mass, higher muscle strength and a high consumption of protein (source). This diet can help you to boost your performance in any type of activity or sport. 

Furthermore, another study showed that a diet that consisted of 2gr/kg of bodyweight maximized anabolic recovery, hence, boosting muscle growth (source) – it can bring you the edge you need.

Of course, protein alone is not enough. You need to follow a training that focuses on hypertrophy to achieve it. That’s when high protein will chime in to bring you solid results. 

Protect Your Muscle Mass When Cutting Fat

When you cut fat, you need to create a calorific deficit. The problem is that it will cut muscle mass too, unless you eat enough protein to protect it. 

To get the best results, incorporate strength training during your cut. It’ll signal to your body that you need the muscle mass, and with the help of enough protein, it will remain intact (for the most part). 

Boost Your Metabolism to Burn More Fat

More protein means more satiety, but also a faster metabolism. It happens because a high-protein diet has a higher diet-induced-thermogenesis (DIT) than high-carbohydrate diets. This study proved it (source), reporting it that energy expenditure of subjects on a high-protein diet was higher by 297 kJ/d than individuals on a high-carbohydrate diet.

It’s interesting to see the powerful effects of high protein. For example, in this study the individuals went from a moderate-protein phase to a high-protein phase (over 3g/kg of protein) and also increased the energy intake, all without increasing body fat mass (source).

In summary, eat more protein to burn more fat. Simple and effective. 

Recover Faster from Your Workouts and Injuries

Recovery is crucial to reach your fitness goals. We’ve seen that a high protein diet maximizes anabolic recovery – which is essential to optimize muscle growth and development – but its recovery-related benefits go beyond that. Let’s check them out.

Proper sleep is essential to recover from your workouts, and especially when you’re treating an injury. Fortunately, a high-protein approach – even in a caloric-restricted diet – improves sleep quality (source). Resulting in better and faster recovery.

Better Mood and Mind Benefits

Having a better mood while boosting your concentration, attention and alertness can help you to reach all of your goals. Even beyond fitness. That’s what a high-protein diet can bring you, and it happens because it elevates your body temperature thanks to its thermogenic effects (source). 

Is Too Much Protein Dangerous?

With a great power comes a great responsibility – is too much protein dangerous at some point? For the most part, it’s not dangerous, as shown by this study where the individuals ate as much as ~2.51–3.32 g/kg for an entire year didn’t experience any negative effects on kidney, liver or blood health (source).

Even though science backs it up – you need to see how you react to it. Not all persons are the same – that’s why you should track how you feel when following the diet during the first 30 days, to draw your own conclusions.

Focus on high-quality animal protein, and overall, keep your food clean. 

Of course, you need to work out to make high-protein work. Pair it with strength training or your own flavor of training and see how it works for you!

Questions? Just leave them in the comments and you’ll receive a quick answer!

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Protein, along with carbs and fats, is a macronutrient that your body needs for energy. In scientific terms, protein is a series of amino acids attached together by peptide links – and these amino acids are the primary source of nitrogen in your body! When your body has a positive nitrogen balance, it is able to grow and repair your muscles with ease.

Aside from building muscles, protein can help preserve muscle tissue, maintain proper hormone levels, maintain your body’s immune system, balance PH levels in the blood and act as an energy source when your body is low on carbohydrates.

With all of these benefits it’s no wonder that in this day in age, protein-rich foods aren’t hard to come by. Take a walk through your local grocery store and you’re bound to find some sort of food that can satisfy your protein needs!

However, getting the right amount protein in your diet requires a whole lot of solid foods – and getting all of your protein through these solid foods isn’t always easy.

If you don’t have time to meal prep to ensure you’re filling up on the correct amount of protein each and every day – then protein supplementation is your answer.

But with so many different types of protein supplements on the market nowadays, how are you supposed to know which ones are the best?
Follow our guide to the Best Sources of Protein Supplementation and find out which types of protein supplements you should be taking:

Whey Protein Powder

When you hear someone mention “protein powder”, it is likely that whey protein comes to mind. Whey protein is the most common, and probably the cheapest protein supplement on the market today.

What is whey exactly? Whey protein is removed from whey – the liquid component of milk that is isolated during the production of cheese. The best example of this is the liquid you might find when you open a fresh container of yogurt!

After being separated during the production of cheese, whey is processed into whey protein – a powder supplement.

Whey protein is both fast and easy to digest, and offers all 9 essential amino acids that your body needs! In fact, whey protein has the highest Biological Value (BV) score possible and is ranked the highest for its Protein Digestibility Corrected Amino Acid Score (PCCAAS). This means that not only does whey offer nitrogen your body can use for protein synthesis, but it has the most concentration of essential amino acids compared to its digestibility.

Studies have shown that whey protein can help you increase your strength, gain muscle and lose body fat if consumed properly.

This protein supplement is offered in three main forms, each with its own advantages; concentrate, isolate and hydrolysate. It is most effective one hour before a workout, immediately after a workout, or first thing in the morning due to its quick bursts of protein synthesis.

Casein Protein Powder

Casein protein is one of two proteins that compose the dairy protein – the other being whey protein. It is relatively insoluble which results in a slower rate of digestion and a steady release of amino acids into circulation.

Studies have proven casein protein to have a long-lasting effect that is attributed to a delayed gastric emptying and slower absorption rate from the gastrointestinal tract to the blood.

This protein is ideal to use in a protein shake before bed because it maintains an anti-carbolic environment while you sleep.

Casein protein can be used alone or in combination with whey protein as they have unique, but complementary effects on your body.

Soy Protein Powder

Soy protein has been used for decades but has only recently increased in popularity in light of its health benefits. Originally used as an ingredient in a variety of foods due to its functional properties of emulsification and texturizing, soy protein has been proven to prevent heart problems and reduce the risk of cancer.

Soy is a plant based protein that contains all of your essential amino acids. Studies have shown soy protein to be comparable to whey protein – and superior to casein protein –  in regards to muscle growth following an acute bout of resistance exercise.

However, despite its benefits soy protein should be consumed in moderation as the high doses have been linked to reducing testosterone levels in men – while isoflavones found in soy can skew hormone levels if consumed too frequently.

Hemp Protein Powder

Hemp protein is a protein made by grinding the hemp seeds of the Cannabis Sativa plant. Despite the relation of the cannabis plant to the manufacturing of marijuana, hemp protein is free of THC and is not produced from the same variety of Cannabis sativa as marijuana. Therefore, you cannot get “high” from consuming hemp protein.

Hemp itself is an excellent source of natural organic proteins and offers all 20 amino acids including the nine essential amino acids. Hemp seeds are often considered a superfood as they are rich is polyunsaturated fatty acids including omega 3’s which can help prevent heart disease and fight symptoms of depression.

Hemp protein is plant-based and highly digestible however, due to its high fat content and high calorie count it is not recommended if your ultimate goal is weight loss.

Egg Protein Powder

Egg-based protein powders are made using egg white protein.  As egg-based protein powders do not contain any egg yolk, they are considered to be low in fat and cholesterol free. These powders are also lactose-free, making them an excellent substitution for dairy products.

In regards to protein content, egg-based proteins contain approximately 25 grams of protein per 30-gram serving making them comparable to whey and casein protein. However, unlike whey and casein proteins – that digest at fast and slow speeds – egg-based protein digests at a moderate speed. This means it will keep your protein needs satisfied longer than if you consume whey protein on its own.

Protein is necessary for anyone looking to lead a healthy lifestyle. But remember, just because protein powders and shake supplements may be the most convenient way to ensure you reach your daily protein intake, they aren’t always the best option. Be sure to continue to consume solid foods along with your protein regime to nourish your body with the vital nutrients it needs to thrive. Build your diet with a base of solid foods and incorporate protein supplements when its healthy and convenient!

The post 5 of The Best Sources of Protein Supplementation appeared first on Supplement Science.

But how much protein per day should we consume?

It is recommended that you take 0.8 g of protein for every kilo of your body weight. This is called the RDA, i.e., Recommended Dietary Allowance. But remember that this is the minimum amount of protein you need. So, if you discontinue having this amount of protein, you’re likely to fall ill. Does that mean you have been taking too much protein? Let’s find out.

Why We Need Protein:

Consistent over-consumption of protein can lead to vascular, renal, and digestive problems. However, you cannot afford to go too low either. Otherwise, you’ll run the risk of suffering from weakness, anemia, stunted growth, immunity problems, and more.

Our body needs protein to function. It requires a certain amount of protein for building and repairing tissues. So, it breaks down the same amount of protein, too. However, under certain circumstances, the amount of protein broken down by your body is more than what it creates, thus increasing your body’s needs. This happens if an individual is:

• Pregnant or nursing
• Suffering from illness
• Recovering from surgery or injury
• Elderly
• Involved heavily in athletics

Protein Enzymes:

Our body also functions with the help of enzymes. These are proteins that boost biochemical reactions in the body. They help the body in the following ways:

• Enzymes boost metabolism by combining with molecules in the cell and catalyzing reactions.
• Digestive enzymes, such as sucrase and lactase, help with the digestion of sugar.
• Some of them react with vitamin and mineral molecules.
• They enable bodily functions like digestion, production of energy, contraction of muscles, etc.  

Proteins & Antibodies:

Proteins also help with the formation of antibodies or immunoglobulins. The antibodies can:

• Protect the body from harmful bacteria and viruses.
• Prevent infections.
• Quickly respond to new agents of diseases.
• Help strengthen the immunity system.

Protein & Losing Weight

Did you know that a high-protein diet can be instrumental in preventing obesity and helping weight management? Yes, there are several studies to prove that. It can modulate energy intake and production, metabolism, and appetite. Higher protein has been observed to aid weight and fat loss.  

So, your consumption of protein needs to be between 1.2 g and 1.6 g per kg. Furthermore, it is a good idea to maintain protein portions in your every meal. For instance, 25-30 g of protein in a single meal can regulate your appetite, help with weight management, and more.

Our Body Uses Protein to Build Muscle (Daily Recommendation)

Protein performs several body-building activities like:

• Building muscles.
• Repairing and building tissues.
• Oxygenating the body.
• Digesting food as enzymes.
• Regulating hormones to aid developments.
• Making connective tissues, cartilage, bone, blood, hair, etc.
• Building hormones, enzymes, and body chemicals.

Muscles are primarily made of protein. They undergo constant wearing, tearing, and rebuilding. To gain muscle mass, the protein synthesized must be more than the protein broken down. So, if you need to build your muscles and gain strength, you need to consume more protein.   

But how much protein do I need? Are you eating too much protein?

Here’s a breakup of your daily requirement of protein for every kilo of your body weight:

1. Basic body functions: 0.8 g (minimal activity level)
2. Functional tasks: 1 g (sedentary lifestyle); 1.3 g (moderately active); 1.6 g (intense activity)

If you’re a healthy adult who’s well-adapted to protein consumption, you can take as much as 2-3.5 g of protein per kg of your weight. We bet you’re wondering right now, “How much protein do i need to build muscle?”

Based on the above, we can deduce that for muscle growth and physical strength, you need to consume 1-1.6 g protein for every kilo of your body weight, depending on your activity level.    

How Much Protein? Men vs. Women

On average, men consume more calories than women as they have higher muscle mass. In other words, since average men have larger bodies to maintain than average women, their protein needs and consumptions are higher. 

Keeping in mind the recommended protein level for rudimentary functions, i.e., 0.8 g protein per kilo of weight, the amount of protein required by an average man with a sedentary lifestyle is 56 g a day. In comparison, the amount needed by a sedentary woman of an average stature is 46 g.    

This is only the basic amount of protein required to avoid nutrient deficiency and prevent your body from malfunctioning. It is not even sufficient for optimal health, let alone building muscles. The intake will grow further on the basis of:

1. Weight
2. Height
3. Age
4. Muscle mass
5. Activity level
6. Target weight

So, it’s evident that you need protein. It is highly essential for you to stay healthy, maintain proper functioning of the body, and grow muscle mass. Besides, it can help you with weight management. How much protein you need depends on your body type, lifestyle, and goals.

It is easy to calculate your protein needs with simple calculators available online. You can also talk to a dietician to know precisely what your body is asking for. Accordingly, you can choose a diet program with sufficient amounts of protein.

The post How Much Protein Do I Need? Are You Eating Too Much Protein? appeared first on Supplement Science.

Here’s our top 5 best glutamine products

Glutamine is the amino acid that is most abundant in muscle tissue, and it constitutes over 61% of skeletal muscle. Because it is comprised of 19% nitrogen, glutamine also plays a major role in transporting nitrogen to muscle cells. Glutamine is also sometimes called L-Glutamine in dietary supplements, where the L stands for levo (left). There is also D-Glutamine for dextro (right), but L-Glutamine is much more commonly used throughout the body.

Check out – University of Maryland Medical Center

Glutamine Benefits

Glutamine has several benefits, which is why athletes often take glutamine supplements. Glutamine promotes muscle building and protein synthesis, supports cell hydration, acts as an anti-catabolic agent, accelerates metabolism, and boosts the immune system. These many glutamine benefits make it an excellent supplement not only for bodybuilders and fans of healthy living but also for those with serious illnesses and even cancer patients.

Glutamine helps build muscle and synthesizes protein by transporting nitrogen throughout the body. A positive nitrogen balance, where nitrogen intake exceeds the body’s nitrogen output, is essential for muscle growth. Higher levels of positive nitrogen balance promote faster recovery from a workout.

Cell hydration is another important factor in workout recovery and muscle repair. Glutamine assists in the cell hydration, which increases cell volume and decreases the amount of time it takes the body to recover from strenuous activity.

Glutamine also acts as an anti-catabolic agent. Catabolism is the breakdown of complex molecules, and during exercise, the dehydrating cells release catabolic hormones that threaten to break down muscle tissue. As an anti-catabolic agent, glutamine prevents the breakdown of muscle tissue.

For accelerating metabolism, glutamine plays a key role by increasing levels of Human Growth Hormone (HGH), which in turn enables the metabolism of fats and the processing of foods to be more efficient. Higher levels of HGH also enhance the immune system.

Per a study published by the National Institute of Health, glutamine aids in faster recovery from exercise and diminished levels of muscle soreness. The study also suggests that the extent of muscle recovery may be more effective in men than women.

What Causes Glutamine Depletion?           

Unfortunately, exercise causes rapid glutamine depletion as the body uses up glutamine to maintain the hydration state of the muscle cells. Exercise can cause the body to deplete glutamine levels by as much as 50%, and even after exercise, the body continues to lower glutamine levels. The harder one exercises, the more glutamine levels drop.

In addition to exercise, glutamine levels can be depleted by any amount of stress on the body, including the stress caused by a common cold or any illness.

The Dangers of Low Glutamine Levels

Low levels of glutamine can be dangerous for anyone, fitness and non-fitness people alike. Bodybuilders, athletes and health trainers all dread having low glutamine levels because such a condition can lead to muscle loss and prolong the muscle repair process. In addition, low glutamine levels can lower the immune system and make recovery more difficult.

Foods with Glutamine

Glutamine is available as a supplement, but for those who prefer to consume their nutrients whenever possible, there are several foods that naturally contain high levels of glutamine. For example, spinach, cabbage, beans and legumes, animal proteins, and dairy are all foods with glutamine. Heat can destroy glutamine in vegetables, so when eating glutamine-rich vegetables, make sure to eat them raw or in a juice.

Looks for some recommendations?

Kaged Muscle Glutamine

Transparent Labs Glutamine & BCAA

The post What is Glutamine? appeared first on Supplement Science.

How Much Glutamine to Take

For people, such as bodybuilders, who are putting their bodies through intensive exercise on a regular basis, daily glutamine intake should be between 10 to 15 grams. This amount of glutamine helps to promote muscle growth and protein synthesis. Maintaining healthy levels of glutamine can also keep up the body’s immune system, so during times of illness, taking glutamine supplements can also be highly beneficial. If taking glutamine as a supplement for reasons of illness or injury, consult with a healthcare professional for advised glutamine intake levels.

Find out more at – https://www.ncbi.nlm.nih.gov/pubmed/18806122

Best Time to Take Glutamine

Glutamine can be taken 2-3 times per day if one is on the bodybuilding plan of 10 to 15 grams per day. This means that each intake serving size is about 5 grams. However, these amounts must also be balanced with any glutamine intake from foods. Many foods have naturally occurring glutamine, including cabbage, spinach, dairy products (milk, cheese, yogurt), and animal proteins (beef, chicken/poultry, fish, pork).

The best time to take glutamine is to take it at times that will maximize the benefits. Glutamine can be taken first thing in the morning to help restore the body’s glutamine levels, which have probably depleted somewhat during sleep as the body worked to repair muscles and revitalize the immune system. Taking glutamine in the morning gives your muscles a boost in energy and nutrients.

Taking glutamine after a workout also enhances the benefits of muscle growth and recovery. During strenuous exercise, the body drastically depletes glutamine levels to maintain cell hydration. Even after exercise, the body continues to deplete glutamine. Exercise causes the release of catabolic hormones, which are produced during exercise and which lead to muscle loss. Glutamine counteracts the deleterious effects of catabolic hormones, so taking glutamine after exercise not only replenishes the body’s glutamine levels, but it also prevents muscle loss by inhibiting the catabolic hormones.

Glutamine Before Bed

Many experts agree that glutamine should also be taken right before bed. Studies have shown that taking 5g of glutamine before bed significantly raises the production of Human Growth Hormone (HGH). The HGH in the body enhances metabolism by improving the body’s ability to metabolize fats and processed foods. Taking glutamine before bed helps the body process all the nutrients and fats consumed throughout the day and converts much of that into protein synthesis for muscle growth. HGH also supports the immune system, and since the immune system’s working hours are during your sleeping hours, taking glutamine before bed is akin to giving the immune system a helpful boost.

Looks for some recommendations?

Kaged Muscle Glutamine

Transparent Labs Glutamine & BCAA

The post When to Take Glutamine appeared first on Supplement Science.

See our top 5 BCAA list here

How Much BCAAs to Take

For people 150 pounds or lighter, the recommended intake of BCAAs is between 3-10 grams per day. For people over 150 pounds, BCAA intake should be between 5-15 grams per day. If taking BCAA supplements, it is a good idea to balance the supplement levels with any amounts of BCAAs that may have been consumed in the form of natural foods. Foods that are naturally BCAA rich include animal proteins (beef, poultry, pork, eggs), dairy products (milk, yogurt, cheese), beans and legumes. Generally, three ounces of animal protein or half a cup of cottage cheese will contain approximately 1.7g leucine and 1g valine and isoleucine. A cup of milk will have half that amount of BCAAs. A cup of beans contains approximately 1 gram each of all three BCAAs.

When to Take BCAAs

Intake of BCAAs should be spread throughout the day to maximize their beneficial effects. When taking BCAAs before or after workout, you can improve the body’s ability to prevent fatigue, replenish the loss of amino acids due to exercise, and enhance protein synthesis and absorption.

BCAAs Before or After Workout

For BCAA intake before a workout, such as with a pre-workout powder, intake should be 30-45 minutes before exercise. Taking BCAAs before a workout allows the body enough time to transport the BCAAs to various muscles, where they will be used as energy. Both isoleucine and valine convert into glucose, which can function as a source of energy during the workout. BCAAs also contribute to lowering levels of tryptophan, a hormone that causes fatigue. Having optimal levels of BCAAs delays fatigue, enabling a longer and more powerful workout session. The higher energy levels can also contribute to fat loss.

Taking BCAAs after a workout with a protein shake or a meal is also a good way to restore BCAA levels that have been depleted by exercise. Any stress on the body, whether exercise-related or not, causes the body to deplete amino acids. If you are on a calorie-deficit diet, exercise can also cause catabolic hormones to be released, which causes muscle loss. Taking BCAAs replenishes the lost amino acids and combats muscle loss.

BCAAs Before Bed

It is also a good idea to take BCAAs before bed. BCAAs aid in protein synthesis as the body combines and synthesizes amino acids to make protein. These amino acids are not only important to muscle growth but also muscle repair and recovery. Protein synthesis and muscle repair occur at optimal levels during the body’s sleep cycle, so taking BCAAs before bed helps to facilitate these processes.

Looks for some recommendations?

Transparent Labs BCAA/Glutamine Supplement

Universal Nutrition BCAA 2000

Kaged Muscle Intra Workout (not strictly a BCAA supplement)

The post When to Take BCAAs appeared first on Supplement Science.

Though you may think your muscles are made of steel, about 35% of your muscle mass protein is made up of BCAAs, or branched-chain amino acids. In fact, these little essential nutrients are what fuel your body and allow for molecular growth to occur. There are three different types of BCAAs, leucine, isoleucine, and valine, and each of these essential amino acids sends a signal to the body to start producing protein and protect the muscles from breakdown.

BCAA Benefits

Not only do BCAAs increase the rate of protein synthesis, but they also help build the cellular machinery that is used to create protein in the first place. For this reason, many consider taking BCAA supplements even more important than taking pure protein by itself. You know what they say, ‘give a man a protein and it will fuel him for a day, give a man BCAAs and it will expand his cellular capacity to synthesize protein’—right?

BCAAs are especially important when you are bodybuilding, as studies have shown that taking BCAA supplements can significantly decrease muscle damage after strenuous resistance exercise. Taking your supplement right before or after your workout can help maximize these BCAA benefits. Not to mention, if you are trying to sculpt your body on a low-calorie diet, BCAAS can help prevent catabolic effects like muscle breakdown and fatigue.

BCAA Side Effects

Very few BCAA side effects have been observed despite the many studies on this supplement. Studies have shown that some users have reported symptoms like nausea, diarrhea, vomiting, hypertension, and abdominal pain but no serious or long-lasting effects were documented.

BCAA Side Effects Hair Loss

One of the greatest myths about BCAAs is that they cause hair loss, when actually they can prevent excessive hair wookies from clogging your drain. It is commonly accepted that one of the leading causes of hair loss is malnutrition—and lacking protein can especially affect your hair growth. As BCAAs boost protein synthesis, taking a supplement can help prevent hair loss caused by protein deficiency. In fact, the body requires all amino acids for healthy protein synthesis, and the three BCAAs are essential—meaning they cannot be naturally produced by the body, and they must be supplemented in your diet.

For this reason, of the BCAA Side Effects hair loss is not one of them, and the reality is much the opposite.

BCAA Side Effects Stomach

As mentioned previously, some reports have indicated that of BCAA side effects stomach discomfort was reported in small percentages. However, in these studies, the discomfort could just as easily been caused by compounding variables like an increased intake of carbohydrates—a common dietary change for those who increase their physical activity. If you do experience stomach discomfort while taking BCAAs, probiotics like yogurt and digestive enzyme supplements can help alleviate this side effect.

BCAA Side Effects Acne

Acne is a common skin condition that can be influenced by many factors, including your diet. Those who suffer from acne may have a sensitivity to the BCAA leucine; this branched-chain amino acid has been reported to cause acne flare-ups in some cases when the user was already prone to the skin condition. However, acne breakouts can be prevented by balancing other aspects of your diet, like minimizing dairy and glycemic intake. Balancing your diet in this manner can lower your susceptibility to the BCAA side effects acne.

Looks for some recommendations?

Transparent Labs BCAA/Glutamine Supplement

Universal Nutrition BCAA 2000

Kaged Muscle Intra Workout (not strictly a BCAA supplement)

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These essential nutrients both help increase the rate of protein synthesis in the body and maximize the cellular capacity for its usage. This, in turn, promotes muscle growth and has positive metabolic effects. But not only that, BCAAs are also crucial for muscle recovery and the prevention of catabolism, which can often happen if you are combining intensive exercise with a low-calorie diet.

BCAA supplements have been studied by both nutritionist and fitness experts for their many positive benefits, but to effectively speed up muscle recovery and protein synthesis, it is important to know how much BCAA to take. Read on for our recommendations on BCAA dosage.

BCAA Ratios

There are many products on the market that boast a variety of BCAA ratios, which is why it is important to know what they mean to pick the right one for maximum effect. BCAA ratios compare the three different types of branched-chain amino acids and state how much leucine is in the formula compared to isoleucine and valine. The most common ratios are listed below.

BCAA 2:1:1

This is the most commonly recommended BCAA ratio, as it has been the most studied. This ratio contains two grams of leucine for every gram of isoleucine and valine. In general, you want the level of leucine to be greater than the other two BCAAs, as this is the most active essential amino acid responsible for muscle growth. A ratio of BCAA 2:1:1 has been proven to significantly increase bioavailability for faster protein synthesis and muscle recovery when taken immediately before or after a workout. For most people, this is the perfect balance of each of the essential amino acids that your body needs.

Check out Transparent Labs 2:1:1 Formula, Universal Nutrition’s 2:1:1 Formula, and NOW Foods 2:1:1 BCAA

Some other products like Kaged Muscle Intra Workout and Optimum Nutrition’s Hydro Whey have 2:1:1 BCAAs added to their formula.

BCAA 3:1:2

Another common ratio is BCAA 3:1:2. This ratio contains 3 grams of leucine for every 1 gram of isoleucine and 2 grams of valine. One benefit of this ratio is that the increased proportion of valine helps prevent fatigue during your workout. While you exercise, the brain naturally absorbs high levels of tryptophan, which is then converted to serotonin—a chemical that sends a signal of fatigue to the brain when it is present in high quantities. Valine, however, competes with tryptophan and prevents it from entering the brain in such high quantities. This can be a great ratio for those looking to crunch out more reps without over-exhaustion.

BCAA 8:1:1

Some fitness and nutrition experts, claim that increasing the proportion of leucine as much as BCAA 8:1:1, or 8 grams per every 1 gram of isoleucine and valine, can help you maximize the benefits of BCAAS. One study found that increasing the leucine level to this degree can improve your body’s response to all the BCAAs. Because this essential amino acid is so important to muscle growth, many who want to maximize its effects choose this ratio.

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Casein protein  is derived from cow’s milk. Approximately 80% of the total protein found in this bovine creature’s milk is Casein, while the corresponding 20% is Whey protein. Casein is most effectively digested when it is mixed, as a powder, with a drinkable liquid. Today, I’m going to tell you when and why you should be consuming this powerful protein, so that you can Add Lean Muscle and Drop Unwanted Body Fat.

Amino Acid Profile & L-Glutamine

Casein is extremely rich in animo acids, especially L-Glutamine. L-Glutamine is one of the most abundant amino acids floating throughout your bloodstream. It is essential in the; repairing and growing of muscle, boosting of the body’s Metabolism, increasing brain functionality, gastrointestinal health and last but not least…it is a proven cancer fighting amino acid! (source)

There are a LOT of other amino acids found in Casein protein. Here is a list, and the approximate percentage of the most common amino acids found in this milk-based protein…(source)

• Glutamine @ 20.2%
• Proline @ 10.2%
• Leucine @ 8.3%
• Lysine @ 7.4%
• Valine @ 6.5%
• Aspartic Acid @ 6.4%
• Serine @ 5.7%
• Tyrosine @ 5.7%

Slow Burning Protein = Leaner Body

Casein is one of the most insoluble powdered proteins found on the market today. (source) This means it is more difficult for the body to absorb Casein. This results in slower digestion, and ultimately a slower release of this protein’s animo acids. This is good news for anybody who is looking for a slow and sustainable release of amino’s into the bloodstream. Having a gradual release of amino’s, results in the body obtaining a Positive Nitrogen Balance.

Positive Nitrogen Balance = Good Times for Muscle Repair & Growth

Having a Positive Nitrogen Balance simply means that your body is taking in more nitrogen than it is excreting. (source) This puts you in an “anabolic state.” When this happens there is a natural increase in your Metabolism, an increased rate of muscle repair and growth…as well as an elevated sense of well-being. So if your goal is to Increase Lean Muscle and Decrease Body Fat, and generally feel better about your life…then I suggest you start adding some Casein to your diet!

Best Time To Take Casein?

The best time to take Casein is right before you hit the sack. There are multiple studies showing that ingesting Casein before you sleep gives your body the animo acid release it needs, in order to Grow Muscle and Burn off unwanted Body Fat. This anabolic process is even more decisive if you exercise during the day, and then consume Casein right before bedtime. (source)

While you are sleeping, your body gets a chance to stop moving and exclusively focus on tissue, skeletal, and muscle repair and growth. In order for this process to work effectively though, your body needs to have a Positive Nitrogen Balance. It also must have enough quality protein, in the form of amino acids…circulating throughout your bloodstream. This is easily solved by supplementing Casein before you sleep.

How much to Casein to take?

Studies shows that 40 grams of Casein protein right before bedtime is optimal, in order to “display a robust increase in muscle protein synthesis rates throughout overnight sleep.” (source) This suggested amount is for the average adult, around 35 years of age.

The physiological reality of the human body, is that we need more protein to sustain our lean muscle mass as we age. The biology of this is true during the day, as well as during the recovery and growth cycle that happens while you are fast asleep. Adding an additional 1 to 2 grams of Casein for every 5 years of age, after you turn 35…will help your body with its maturing protein needs. This will ensure your body has enough Casein to effectively heal and grow your muscles, while you sleep. No matter your age!

Start with a Shake Tonight!

If you normally eat a meal right before you go to sleep, then I would suggest holding off on consuming 40 grams of Casein before you hit the hay. Ideally you want to have 2-3 hours between a meal and your nightly Casein protein shake. Having said that…I would suggest you start adding Casein to your daily bedtime regiment tonight!

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