Facts About Branched Chain Amino Acids
1) The branched chain amino acids (BCAA's) are leucine, isoleucine, and valine.
They are called branched chain because the carbon atoms are not linear.
There is at least one carbon atom in each molecule that is connected to more than two other carbon atoms.
2) BCAA's do not need to go the liver to be utilized.
Whereas other proteins must go through the enitre gastro intestinal tract to be broken down, BCAA's move directly into the bloodstream from the gut.
They are broken down directly by the muscles.
Muscle tissue has 60% of the enzymes needed for burning amino acids for energy.
3) Whey protein is a good source of branched chain amino acids 4) BCAA's administered before and after resistance exercise reduce muscle damage, accelerate recovery, and reduce delayed onset muscle soreness (DOMS).
Taking BCAA's reduces DOMS at 24 and 48h post exercise.
5) Ingested BCAA's conserve muscle mass in conditions characterised by protein loss and catabolism 6) It's estimated that 3-18% of all workout energy is provided by BCAA's.
This means that 82-97% of the energy is provided by carbohydrates and lipids, a fact that seems to often be forgotten by athletes who load up on protein at the expense of carbohydrates.
7) Carbohydrates are essential for BCAA's to get into muscle tissue.
Carbohydrates cause the pancreas to secrete insulin.
This allows the muscle and fat cell walls to open up to accept nutrients, including BCAA's.
8) It is best to eat within 30 minutes after a workout.
Your muscles and other tissues are primed to accept nutrients to start rebuilding themselves right after a workout ends.
They are called branched chain because the carbon atoms are not linear.
There is at least one carbon atom in each molecule that is connected to more than two other carbon atoms.
2) BCAA's do not need to go the liver to be utilized.
Whereas other proteins must go through the enitre gastro intestinal tract to be broken down, BCAA's move directly into the bloodstream from the gut.
They are broken down directly by the muscles.
Muscle tissue has 60% of the enzymes needed for burning amino acids for energy.
3) Whey protein is a good source of branched chain amino acids 4) BCAA's administered before and after resistance exercise reduce muscle damage, accelerate recovery, and reduce delayed onset muscle soreness (DOMS).
Taking BCAA's reduces DOMS at 24 and 48h post exercise.
5) Ingested BCAA's conserve muscle mass in conditions characterised by protein loss and catabolism 6) It's estimated that 3-18% of all workout energy is provided by BCAA's.
This means that 82-97% of the energy is provided by carbohydrates and lipids, a fact that seems to often be forgotten by athletes who load up on protein at the expense of carbohydrates.
7) Carbohydrates are essential for BCAA's to get into muscle tissue.
Carbohydrates cause the pancreas to secrete insulin.
This allows the muscle and fat cell walls to open up to accept nutrients, including BCAA's.
8) It is best to eat within 30 minutes after a workout.
Your muscles and other tissues are primed to accept nutrients to start rebuilding themselves right after a workout ends.
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