|
08-23-2006, 12:19 AM
|
||||
|
||||
BCAA's and Muscle Recovery
Heres another blog entry from a daily blog I read from Brad Pilon CSCS
"BCAAs and Muscle Recovery Recently I was asked what I thought of Branched Chain Amino Acids. The funny thins is, I new this question was coming. It's not that I'm psychic or anything, its just that the BCAA bandwagon has been gaining speed for the better part of 2006. It all started with Dave Tate, a very well known and popular power lifter. Back around April of 2006 Dave decided it was time to lose some weight. He had been close to 300 pounds and was looking to cut down to 250 (Dave is a big, big man). Dave also decided to post a daily blog outlining his transformation on his website www.elitefts.com. About halfway into his transformation Dave began supplementing with BCAAs. In his on-line training journal, he reports taking up to 100 grams of BCAAs taken throughout the day. I think he also took BCAAs in an IV drip as well. Shortly after Dave mentioned he was using BCAAs, several supplement companies quickly launched some new BCAA products, (supplement companies definitely have some of the quickest product development processes in the world). With BCAAs now ready to jump back in the supplement spotlight, it's a good time to look at what they are, and what they can do for you. The Branched Chain Amino Acids (BCAAs for short) are 3 of the essential amino acids, Leucine, Isoleucine and Valine. They all have a branched shape to them, hence the name Branched Chain Amino Acids. The BCAAs are involved in lots of metabolic processes in your body. This includes gene transcription and translation, the "on-off" switch of protein synthesis. The BCAAs are also involved in intracellular signaling, hormone secretion and are used as building blocks for muscle. The BCAAs are oxidized (burnt as fuel) to a small degree during exercise. Interestingly, it has been reported that ingesting BCAAs before exercise may lessen the BCAA oxidation that occurs during exercise. It's this fact that has created the whole "BCAAs are anti-catabolic and enhance recovery" story. The research community is very split on the usefulness of BCAA supplementation. Some seem to think that the markers they measure are enough evidence to support the conclusion that BCAAs are useful, others disagree. In a review by Michael Gleeson titled Interrelationship between Physical Activity and Branched-Chain Amino Acids Dr. Gleeson states: "No valid scientific evidence supports the commercial claims that orally ingested BCAAs have an anti-catabolic effect during or after exercise or that they speed up muscle repair after exercise". Truth be told, I believe that BCAAs do promote muscle recovery, and are anti-catabolic to some degree. I'm just not sold on the need to supplement with BCAAs as opposed to getting them from your foods. Remember, in almost all of these studies, the subjects are not allowed to eat before the study. Sometimes they haven't eaten for as long as 14 hours before the study! Then, they take a supplement under very controlled conditions. I can't help but wonder what would happen if they compared this highly controlled group to a group that was allowed to eat before the study and to consume a protein rich food instead of the BCAA supplement. My guess is that they wouldn't find any differences between the two groups. Bottom line, based on the available research I can say that if you plan on fasting for 14 hours before you next workout, and don't want to eat any food, then BCAAs may be of value. If you are eating properly, I don't think they will make a difference. BP" 
|
|
08-23-2006, 12:27 AM
|
||||
|
||||
|
Great post. I just use BCAAs before cardio sessions as I either run in the morning on an empty stomach or after I lift. I agree that you don't need it if your eating and taking your supps correctly before and after a workout.
|
|
08-23-2006, 12:29 AM
|
||||
|
||||
|
Quote:
|
|
08-23-2006, 12:41 AM
|
||||
|
||||
|
Quote:
|
|
08-24-2006, 08:28 AM
|
||||
|
||||
|
Well, to be honest, this is the first article Ive seen that says BCAA's are not beneficial. I have read many studies and other articles stating otherwise.
Here are some important factors when talking about BCAA's... They comprise of 35% of our muscles. They are crucial in protein synthesis, especially leucine. They also can help in the production of insulin. BCAA's are also metabolized in the muscle, not the liver like other aminos. BCAA's are the first aminos to be tapped into so you need extra. They also carry oxygen and nitrogen through the body and help build DNA. The thing is also and its not just studies is real world experiences. Ive known too many bodybuilders who use them and have better workouts and recover quicker. I, myself feel better when I take them. So going by my personal experience and many others, I say they are a quality supplement. Much more important than any NO supplement that seems to be the craze right now. Can you make gains without them ? Of course. You can make quality gains without any supplementation if your diet is in good order and you are training effectively.
__________________
TEAM 7 MOTOROLA
|
|
08-24-2006, 10:35 PM
|
||||
|
||||
|
Quote:
This will soon be my routine: 1600 - Breakfast: oatmeal with 1 cup skim milk 2 tsp peanut butter and 1 tsp honey, bannana or orange, 2 scoops ON whey. Fish oil, CLA, gluclosomine chondroitin, 1 multi-vit. 1730 - no explode, sci-fit kre-alkalyn 1800 - workout (if doing cardio after lifting take 1 serving BCAA before cardio) 1930- sci-fit kre-alkalyn 1940 - pwo shake: 2 scoops ON Whey, 1 scoop waxy maize, [b]1 serving BCAA{/B]. Fish oil, CLA, 1 pill multi-vit. 2040 - pwo meal: lean meat and veggies or sweet potatoe and 1 glass skim milk 0000 - 1 scoop ON whey, 2 hard boiled eggs and apple or orange 0300 - 2 cans tuna with 1/2 can peas, chopped onion, celery and bellpeppers with fat-free mayo and mustard or grilled chicken or 2 cans salmon salad with fruit and alamonds. 0730 - 1 scoop ON Whey, 1 cup skim milk, 1 serving BCAA. CLA, gluclosomine chondroitin. 0800 - sleep If doing morning cardio I will take 1 serving BCAA and on rest days take 1 serving BCAA with morning shake. age: 28 hieght: 5'9 weight: 160 lbs. bf%: approx. 8% I know the directions say to divide the servings for before, during and after the workout but I'm not sure it's needed with my current diet. Let me know what you think? Last edited by Merk0135; 08-25-2006 at 01:30 AM.
|
|
08-25-2006, 01:27 AM
|
||||
|
||||
|
Quote:
Last edited by Merk0135; 08-25-2006 at 01:32 AM.
|
|
08-25-2006, 07:14 AM
|
||||
|
||||
|
Quote:
How much are you taking around your workout times ?
__________________
TEAM 7 MOTOROLA
|
|
08-25-2006, 02:20 PM
|
||||
|
||||
|
Right now I'm taking a serving with my pwo shake and if I do cardio after lifting I take a serving before that. Here's a detailed description...
1600 - Breakfast: oatmeal with 1 cup skim milk 2 tsp peanut butter and 1 tsp honey, bannana or orange, 2 scoops ON whey. Fish oil, CLA, gluclosomine chondroitin, 1 multi-vit. 1730 - no explode, sci-fit kre-alkalyn 1800 - workout (if doing cardio after lifting take 1 serving BCAA before cardio) 1930- sci-fit kre-alkalyn 1940 - pwo shake: 2 scoops ON Whey, 1 scoop waxy maize, [b]1 serving BCAA{/B]. Fish oil, CLA, 1 pill multi-vit. 2040 - pwo meal: lean meat and veggies or sweet potatoe and 1 glass skim milk 0000 - 1 scoop ON whey, 2 hard boiled eggs and apple or orange 0300 - 2 cans tuna with 1/2 can peas, chopped onion, celery and bellpeppers with fat-free mayo and mustard or grilled chicken or 2 cans salmon salad with fruit and alamonds. 0730 - 1 scoop ON Whey, 1 cup skim milk, 1 serving BCAA. CLA, gluclosomine chondroitin. 0800 - sleep If doing morning cardio I will take 1 serving BCAA and on rest days take 1 serving BCAA with morning shake.
|
|
08-25-2006, 06:45 PM
|
||||
|
||||
|
Quote:
1. Do you think it's worth taking with my nittime shake? 2. As a pre-workout supplement would you suggest I take it with my pre-workout meal and shake 1-1.5 hours before workout or with my no explode/creatine pre-workout supplements 30-45 minutes before workout? 3. If taking your recommended dosage before and after my lifting do you think it's also worth taking before I do cardio after lifting? 4. If I do morning cardio, how many scoops, if any, do you recommend before running? 5. On days off where I don't do any exercise how many scoops do you recommend with my morning shake? I know, I ask a lot of questions, lol. 
|
