This post presents a new chapter in the series regarding the best enhancing supplements for the natural bodybuilder. In particular, this post is devoted to amino acid formulas, and in particular to Branched-Chain Amino Acids (BCAA).
As we discussed in post “Important Amino Acids for Bodybuilders”, amino acids are involved in innumerable physiological processes in the body, in particular those related with muscle building, which makes them fundamental in a bodybuilder’s diet. BCAA are comprised of three different essential amino acids, namely leucine, isoleucine, and valine. Being essential amino acids means that they cannot be synthesized by the body and must be completely taken in the diet. BCAA can be found in many high protein foods, especially in dairy products and red meat. These three amino acids present anabolic and anti-catabolic properties by themselves, but these effects are increased when they are synergistically combined.
Amino acids in general and BCAA in particular play an important role in protein synthesis, hence they stimulate muscle-tissue formation. In addition, BCAA also boost the immune system, play a role in the regulation of blood-sugar levels, and stimulate hormones production. It is also remarkable the BCAA action on preventing catabolic effects in the muscle that occur after intense workouts. BCAA suppress the use of muscle proteins for fuel, thereby sparing the breakdown of muscular protein. This also translates in faster recovery from exercise induced protein damage, which in turn means faster size and strength gains.
Although dietary protein contains a multitude of different amino acids, they do not always come in the ideal amounts or proportions. In addition, the metabolic effects from ingesting free-form amino acids are different from ingesting the same amino acids when they are in a whole protein, basically due to their faster absorption. For these reasons, supplementing with amino acid formulas composed of the essential amino acids and/or with BCAA can help the natural bodybuilder to fulfill his amino acids needs.
Both amino acid formulas and BCAA are best taken just after the workout (i.e. with your post-workout shake) to promote recovery and muscle-formation. Doses typically range between 4 and 10 grams. Depending on your budget, you can add an additional intake prior to the workout to increase performance and prepare recuperation. Powder forms are recommended over pills, though amino acid formulas come also in liquid form, which has a good absorption rate. When choosing a BCAA product, look for a 2:1:1 ratio of leucine, isoleucine, and valine, respectively, which has been demonstrated to be the most effective. Staying in the recommended amounts, no side effects have been reported due to amino acid supplementation.
More details on the benefits of BCAA supplementation can be found in the article “BCAA'S: The Building Blocks Of Muscle” by David Galanis, the article “BCAA Supplementation For Athletes” by Intensity Magazine, and the article “Top 10 Supplements For Bulking” by Big Cat.
As we discussed in post “Important Amino Acids for Bodybuilders”, amino acids are involved in innumerable physiological processes in the body, in particular those related with muscle building, which makes them fundamental in a bodybuilder’s diet. BCAA are comprised of three different essential amino acids, namely leucine, isoleucine, and valine. Being essential amino acids means that they cannot be synthesized by the body and must be completely taken in the diet. BCAA can be found in many high protein foods, especially in dairy products and red meat. These three amino acids present anabolic and anti-catabolic properties by themselves, but these effects are increased when they are synergistically combined.
Amino acids in general and BCAA in particular play an important role in protein synthesis, hence they stimulate muscle-tissue formation. In addition, BCAA also boost the immune system, play a role in the regulation of blood-sugar levels, and stimulate hormones production. It is also remarkable the BCAA action on preventing catabolic effects in the muscle that occur after intense workouts. BCAA suppress the use of muscle proteins for fuel, thereby sparing the breakdown of muscular protein. This also translates in faster recovery from exercise induced protein damage, which in turn means faster size and strength gains.
Although dietary protein contains a multitude of different amino acids, they do not always come in the ideal amounts or proportions. In addition, the metabolic effects from ingesting free-form amino acids are different from ingesting the same amino acids when they are in a whole protein, basically due to their faster absorption. For these reasons, supplementing with amino acid formulas composed of the essential amino acids and/or with BCAA can help the natural bodybuilder to fulfill his amino acids needs.
Both amino acid formulas and BCAA are best taken just after the workout (i.e. with your post-workout shake) to promote recovery and muscle-formation. Doses typically range between 4 and 10 grams. Depending on your budget, you can add an additional intake prior to the workout to increase performance and prepare recuperation. Powder forms are recommended over pills, though amino acid formulas come also in liquid form, which has a good absorption rate. When choosing a BCAA product, look for a 2:1:1 ratio of leucine, isoleucine, and valine, respectively, which has been demonstrated to be the most effective. Staying in the recommended amounts, no side effects have been reported due to amino acid supplementation.
More details on the benefits of BCAA supplementation can be found in the article “BCAA'S: The Building Blocks Of Muscle” by David Galanis, the article “BCAA Supplementation For Athletes” by Intensity Magazine, and the article “Top 10 Supplements For Bulking” by Big Cat.
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