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BCAA’s Before and After Exercise Enhance Muscle Recovery

BCAA’s consist of Leucine, Isoleucine, and Valine, which can only be provided through food or supplements. BCAAs are unique in that they are metabolized in skeletal muscle. Numerous studies have demonstrated the anabolic and anti-catabolic effects of taking BCAAs, and supplementing your diet with BCAA’s can assist in faster muscle recovery, prolonged endurance and supported metabolic fuel during exercise.

Resistance exercise is a never ending cycle of breaking down muscle and building it back up again.  The BCAA’s are interesting because they are metabolized in the muscle, rather than in the liver.  In fact, a study published by the International Society of Sports Nutrition reported that BCAA supplementation taken before and after “damaging” resistance training reduces signs of muscle damage and accelerates recovery in resistance-trained males. Additional research from the Journal of Nutrition indicates that supplementing with BCAAs before squatting may decrease delayed-onset muscle soreness (DOMS) and muscular fatigue for several days post exercise. Another study examining females who were provided with BCAA supplementation (approximately a 2:1:1 ratio favoring leucine) before high volume squat exercises noted the BCAA group (relative to carbohydrate placebo) experienced less soreness and improved muscle strength when measured two days later.

Studies on resting human muscle suggest that administration of BCAAs, particularly leucine, has an anabolic effect on protein metabolism by either supporting the rate of protein synthesis or decreasing the rate of protein degradation or both. One study reported that high BCAA supplementation produced a net anabolic hormonal profile (i.e. supported testosterone and reduced cortisol) while attenuating training-induced increases in muscle tissue damage. BCAAs are not only a substrate for protein synthesis but also modulate several components of the synthetic machinery and help to conserve muscle mass. BCAAs prevent amino acid loss from muscle, support protein synthesis and contribute to regulating serum amino acid levels.


BCAA Before and After Exercise: Gold Standard for Recuperation
Researchers examined the effects of BCAA supplementation on muscle function following a resistance exercise session that featured multi-joint exercises that are typically utilised as part of a strength and conditioning regimen. In a randomised single-blind crossover study, eleven resistance-trained males performed baseline measures of a countermovement jump and seated shot putt throw. Participants were provided with either 20 g of BCAA or a placebo. Each dose was divided into two equal quantities and consumed 5-min before and 5-min after a strength training session consisting of various multi-joint barbell exercises. For both conditions, the countermovement jump and seated shot putt throw were repeated at 24 hours.

At the end of the study, 20 grams of BCAA administered acutely before and following intensive strength training reduced the muscle decline in performance compared to placebo experienced by resistance- trained males. These small but significant effects on muscle function suggest that BCAA is an effective ergogenic aid for athletes who require augmented recovery of power-producing ability following intensive strength training.

Honda T, Kobayashi Y, Togashi K, Hasegawa H, Iwasa M, Taguchi O, Takei Y, Sumida Y. Associations among circulating branched-chain amino acids and tyrosine with muscle volume and glucose metabolism in individuals without diabetes. Nutrition. 2015 Dec 8.

Kraemer WJ, Hatfield DL, Volek JS, Fragala MS, Vingren JL, Anderson JM, Spiering BA, Thomas GA, Ho JY, Quann EE, Izquierdo M, Häkkinen K, Maresh CM. Effects of amino acids supplement on physiological adaptations to resistance training. Med Sci Sports Exerc. 2009 May;41(5):1111-21

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Benefits of i muscle Whey Protein

One of the most researched proteins is whey protein and for a good reason too. Whey protein has a very high nutritional value. It also has been studied numerous times for different health benefits. Here are ten benefits of whey protein and why you should add it into your daily life.


Whey is an Excellent Source of High-Quality Protein

It may be hard to increase your protein without increasing your calorie count tremendously. A great way to do that is through whey protein shakes.


Whey Protein Promotes Muscle Growth.

Having trouble increasing your protein and increasing your muscle growth? A great way to help with your muscle growth is with whey protein. Adding whey protein before your workout will help your increase your workout length,


Whey Protein May Lower Blood Pressure.

Just like an increase in blood fats can be a risk for heart disease so can high blood pressure. A great way to maintain or lower your blood pressure is adding whey protein into your diet.

Although type 2 diabetes is a chronic disease there are ways to help with it. Type 2 diabetes is usually shown as high blood sugar and impaired function of insulin. Whey protein can be found to be effective at making your blood sugar more equal and increasing the level of insulin.



Whey Protein Can Help Reduce Inflammation.

Inflammation can be the body’s response to being damaged. Although having short term inflammation can be good under a few circumstances. Although those who suffer from chronic inflammation there can be a something that helps. Whey protein can help to significantly reduce inflammation.



Whey Protein Can Help Increase Antioxidant Defenses.

A great way to reduce your stress is to increase the amount of antioxidants. A great way to increase antioxidants is through whey protein.

Whey Protein Is Beneficial on Blood Fats. 

Having high cholesterol can make you a risk factor of heart disease. Although increasing your whey protein intake can help lead to a reduction in LDL or what is known as the bad cholesterol.


Whey Protein Is Filling.

Feeling full longer is always great because you will have the urge to snack less. Increasing your protein intake with whey protein is a great way to help you feel fuller longer.

Whey Protein Can Help You Lose Weight. 

     Increasing your protein consumption is well known for helping you lose weight. Although increasing your meat protein consumption may be hard having a whey protein shake throughout your day may be easier.

Whey protein can be very easy to incorporate to your everyday diet. Whey protein is typically sold as a powder and can be added to so many different items. You can make smoothies, yogurts, or even just mixed with water or milk.

As a reminder do not take too much protein or it will become useless. Your body can only utilize so much protein intake in a day. After that it is just wasted calories. In the end increasing your whey protein intake is a great way to boost your health and have an influx of great health benefits.

Fitness Nutrition

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The new year means it is time for some new muscle. When you are regularly exercising you want to make sure that you are getting the most out of every workout. But what is the best way to gain more muscle during your workouts? There are three main ways to try and maximize your muscle growth.

  1. You need to make sure that you eat more calories than you burn during your workouts.
  2. You need to consume more protein than what your body will breakdown.
  3. You need to make sure to create and maintain an exercises program that will continually challenge each of your muscles.

When increasing your natural protein intake via meats and other food items don’t work external vitamins and supplements may be your best bet. But what exactly are the best supplements for you? These are five best supplements and vitamins that can aid you in your endeavor to grow muscle.

Creatine 

Creatine is a natural particle that is produced in the body. It helps to provide energy to your muscles and the tissues that are in your body. Taking creatine as a dietary supplement can help increase muscle growth. This will allow you to do better during your exercise programs which will also lead to more muscle growth over time.

Protein Supplements

One of the most critical aspects of muscle growth is making sure that you are getting enough protein. Like it was stated to gain muscle you need to consume more protein than what your body can breakdown, protein shakes are a great way to make up on a deficiency you may be incurred while trying to gain more muscle. There are many different types of protein, three of the most common types are whey protein, casein, and soy protein.

Gainers

 Weight gainers are a great supplement that can help with your muscle growth. This type of supplement is specifically designed to help with the increase in calories and in protein. This is the main option for those who really struggle to gain more muscle. Using gainers is an easier way to increase a calorie intake some can even increase by 1,000 calories. Although protein is a great way to increase your muscle growth, carbs are the main source that is found in weight gainers.

Beta-Alanine

Another best way to help increase your muscle gain is through beta-alanine. This supplement is an amino acid type that helps to reduce fatigue. This is the best way to increase your exercise program without getting tired. The increased exercise program will help you gain more muscle via being pushed harder.


Branched-Chain Amino Acids

 BCAA or branched-chain amino acids are the best supplements for muscle growth because they are found in so many different sources of food. The can be found in animal protein, eggs, dairy and even can be found in fish. BCAA’s are the most popular supplement to take. This type of supplement is not only good for muscle growth but can also help with the reduction of muscle loss on rest days.

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