BCAA's: The Ultimate Muscle Building, Soreness Reducing Supplement

What if I told you there was a supplement that could help YOU pack on huge new slabs of muscle, maintain that muscle mass while dieting and doing cardio, and also reduce post-exercise muscular soreness...all without any side-effects or negative health impact. Interested?

Take BCAA's. They'll change fitness and weight-lifting as you know it.

The branched chain amino acids (BCAA's) are a group of three essential amino acids: l-leucine, l-valine, and l-isoleucine. An essential amino acid (there are 9 of them in the body) is any amino acid that can't be made by the body naturally, which means that they have to come from dietary protein. BCAA's are the only amino acids that are metabolized in the muscle itself (all of the others are metabolized in the liver), and make up about 35% of muscle tissue.

During intense training the BCAA's serve as a major source of fuel for the body--when you're BCAA stores are depleted your body starts breaking down precious muscle tissue...no bueno. BCAA's also signal the release of insulin, which allows the body to absorb any circulating amino acids and glucose for energy. They're absolutely critical for the development and maintenance of muscle tissue. I can't stress that enough.

You've probably been ingesting BCAA's longer than you ever would've thought...they're a component of most foods that have protein. Although the protein you eat throughout the day provides a decent amount of BCAA's, that's not nearly enough to get a significant benefit.

I'm talking about supplemental amounts flooding through the blood stream, filling up all of the thirsty muscles that are craving some BCAA love...I want a BCAA TSUNAMI!!

The Benefits:

• Better Recovery, Less Soreness - No one likes being sore after a crazy intense workout...it sucks. One of the most powerful effects of BCAA's is their ability to drastically decrease muscle soreness and increase recovery time. A recent study from the University of Birmingham tested the impact of BCAA's on muscle soreness and found that "ratings of muscle soreness in the quadriceps muscle were significantly lower 48 to 72 hours after exercise in the BCAA group." (1) I take BCAA's religiously...It's insane how much more sore I get when I run out.
• Enhanced Protein Synthesis, Bigger Muscle Gains - Protein's pretty much useless if the body isn't able to effectively digest, absorb, and synthesize it into muscle/other tissue. When the body's under immense stress (i.e. during a workout) it calls on BCAA's to be released for fuel, which stops protein synthesis. By supplementing with BCAA's, especially during a workout, you can eliminate the need to release BCAA's from muscle tissue, therefore keeping protein synthesis revved up at a high gear. 
• More Muscle Gain... - BCAA's increase levels of testosterone, HGH, and insulin -- all of which are extremely anabolic (they promote the development of new tissue). That means new muscle. HGH and testosterone are also responsible for reducing levels of body fat.
• Prevent Muscle Breakdown (Catabolism) - Plain and simple, when you supplement with BCAA's your body doesn't have to break down muscle tissue for energy. The BCAA's are a major source of fuel during intense exercise, especially after glycogen stores (stored carbohydrates in the muscles) have been completely emptied. Drinking BCAA's before/during exercise is a great way to ensure that your hard-earned, beefy muscle isn't being broken down for fuel.
• A lot of people who "cut" (diet and do a lot of cardio to reduce body fat %) typically have tremendous difficulty maintaining their muscle mass while losing fat. Supplementing with BCAA's is a phenomenally effective way to preserve muscle while burning fat, especially if you do long cardio sessions.
• Boosts Endurance - Once glycogen stores (stored carbohydrates) are depleted the body starts to get really weak and it fatigues. Fortunately, BCAA's can be quickly converted into glucose, stored as glycogen, and then used as energy to bang out the last few sets.
• Another cool benefit. In the body, BCAA's and tryptophan fight for the same receptors in the brain. If levels of BCAA's in the body are low, more tryptophan is able to enter the brain as a result. This is really important because tryptophan is a precursor to seratonin -- a neurotransmitter that causes people to feel relaxed, sleepy, and weak. Supplementing with BCAA's = more BCAA's = less tryptophan & serotonin = awake, alert, and strong. 
• Increased Immunity - Noone likes being sick. BCAA's can help preserve stored glutamine, an amino acid that's critical to immune function.

In short...BCAA's are the key to entering BEAST-MODE. Unleash the beast!!!!

How Much and When Should I Take BCAA's?

BCAA's are optimal directly pre-workout, during a workout, and anytime later in the day post-workout. I highly recommended drinking BCAA's during any workout session that lasts longer than 1 hour, as you'll start breaking down muscle tissue to be used as fuel.

Take 3-10g of BCAA's split-up throughout the course of the day, in addition to your daily protein requirement. BCAA formulas should always be in the ratio of 2:1:1 (leucine:isoleucine:valine).

I'm currently using Scivation Xtend...it's a phenomenal product and by far the best BCAA brand I've ever used. It tastes awesome (watermelon's the best), it's inexpensive for a BCAA product @ ~ $50 for 90 servings, and it works stupidly well. It also has l-glutamine, another amino acid that's really strong at decreasing soreness/enhancing recovery...the BCAA/Glutamine 1-2 punch is potent. It's also nice that they don't add in any unnecessary filler ingredients or stimulants.

Optimum Nutrition's BCAA powder is another solid option that's unflavored, if you're looking to go the super natural route. Just mix it with water or add it to a protein shake.

1. Med Science Sports Exercise; 2010, Vol. 42, No. 5, 962-70  7KYKDPZ2ETMM