Why BCAA's should be part of your training arsenal. What are BCAA's? What BCAA's do. Hold on to muscle while losing fat with BCAA's. Amino acid kings! Branch Chain Amino Acids include three main amino acids ----valine, leucine and isoleucine which help prevent the breakdown of your cells. When taken alongside exercise, they help reduce muscle soreness and lessen mental fatigue and boost your immune system. Unlike other amino acids, which are essentially the building blocks of protein, BCAAS are metabolised with the muscle. They are most potent during exercise when your glycogen stores deplete and your body will then use them for energy. Chicken, fish, meat and dairy for carnivours…or if your building on the vegan You can get • leucine: soybeans and lentils • isoleucine: almonds, cashews, and chickpeas • valine: peanuts, sesame seeds and lentils So a meal with lentils and almonds would provide you with a good dose of BCAAS. When combined with resistance training, BCAA supplementation increases testosterone and reduces cortisol to create a favorable anabolic environment. We also know from studies that leucine stimulates insulin release, which further increases the capacity for growth. Branch-chain aminos have also been associated with the simultaneous reduction of fat and growth of muscle in a phenomenon known as nutrient partitioning, which may be the most promising of all the recent findings on BCAAs. In this scenario, BCAAs are a nutritional Robin Hood stealing energy from rich fat cells and giving it to undernourished muscle tissue. You seem them sore arms, them sore legs that stop you from doing regular things…BCAAS helps reduce this soreness. Most importantly, they allow you to train harder and recover faster….overall, better gains! Like everything, you don’t want to be getting too much (this is very difficult from diet alone), however if you choose to supplement with them we recommend 136mg/lb and 300mg/kg of body weight (1000mg to a gram remember). If you weighed 100kg This would be best taken: 10g straight before you train, 10g while you train and 10gs after you finish training. Going overboard will leave you feeling fatigued due to the increased production of ammonia. have you seen these new 4:1:1 blends? Yea, they are horse shit. If you’re upping the quantities of 1 you must also do that of the rest, or it can actually have negative effects on protein synthesis. We stick with the 2:1:1 ratios and reap all the benefit. Don’t waste your money on some new 4:1:1, go with what is researched and youl get all the benefits we just told you.

• published: 11 Sep 2014
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