oxygen Presents A GUIDE TO BCAAs
Oxygen Presents A Guide to BCAAs You probably know that the amino acids your body gets from food and supplements are critical to building just about every tissue in your body (including your muscles). But did you know that not all aminos are created equal? The branched-chain amino acids leucine, isoleucine and valine are the three most important aminos for feeding hungry muscle. That s why you hear so much about them and why they re such vital supplements. Making up almost one-third of skeletal muscle tissue in humans, BCAAs play a crucial role in shaping your physique. But if these three powerful aminos were named for everything they can do for the body, they wouldn t be called BCAAs, they d be called AAAs: amazing amino acids. That s because they re also a major player in boosting energy levels, delaying muscle fatigue and even aiding fat loss. And aside from promoting protein synthesis, BCAAs prevent muscle breakdown and aid muscle repair and growth. Simply put, BCAAs are critical to helping you build a better body. Oxygen has created this guide to BCAAs to arm you with knowledge about the branched-chain amino acids and their numerous benefits so you can achieve that goal. Vicki Baker, Editor Publisher Cheryl Angelheart Group Brand Director Alex Norouzi Oxygen Editor-in-Chief Diane Hart Special Projects Editor Vicki Baker Group Advertising Director Donna Diamond Riekenberg Advertising Account Manager B.J. Ghiglione Copy Chief Jeannine Santiago Production Manager Patrick Sternkopf Special Projects Art Director John Bodine Contributing Writers Matthew Kadey, MS, RD; C.J. Logan; Mike Martinotti; Lara McGlashan, MFA, CPT; Audrey Moultrie; Jill Schildhouse Cover Photo Darren Hubley Product Photos Courtesy of Manufacturer Copyright 2015 by Active Interest Media, Inc. All rights reserved. No part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. This booklet is licensed for your personal use only. The distribution of this document via the Internet or via any other means without the permission of the publisher is illegal and is punishable by law. For permission requests, write to OXYGEN MAGAZINE, 24900 Anza Dr., Unit E, Valencia, CA 91355. DISCLAIMER: The information in this booklet is for educational purposes only. It is not intended to replace the advice or attention of health-care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of the products discussed or illustrated in this booklet. The publisher expressly disclaims any and all liability relating to the manufacture, sale and use of such products. Chapter 1 BCAA PRIMER Amino acids are the building blocks of protein and therefore muscle. They do so much to help you squeeze maximal results from your training such as boosting energy for better workouts, repairing and building muscle, and promoting fat burning that they really should be considered the foundation of your entire supplement regimen. Amino acids are classified as either essential, meaning you have to get them through diet, or nonessential, meaning your body can produce them on its own. There are some 20 known amino acids, including many you might recognize, such as arginine, glutamine and tryptophan. The standouts, however, are the branched-chain amino acids: the three essential aminos leucine, isoleucine and valine. They re called branchedchain because of their special chemical structure that resembles a branch. In addition, the body handles them in a special way. Amino acids, especially BCAAs, gained their popularity with athletes for their ability to directly increase muscle size. Muscle is made of protein, and protein is made up of amino acids strung together like a pearl necklace. Muscle grows by stringing together aminos to make more protein, a process called muscle protein synthesis. When most amino acids are ingested, either individually or as whole proteins, they re absorbed by the intestines and shuttled straight to the liver, which decides what to do with them before they go to the rest of the body. If you need more energy, your liver will break down (catabolize) aminos for fuel rather than stash them to repair and build muscle and other tissues. Yet the three BCAAs tend to be spared by the liver and get direct access to tissues like muscle fibers. Then the muscle fibers decide, based on their needs, what to do with the BCAAs. During and after a workout, muscle fibers can use them for fuel or to build more muscle fibers. So a calorie-free BCAA solution can be a girl s BFF when trying to train intensely while dieting, especially when reducing carbs. The BCAAs can be used as a form of energy, thereby sparing precious glycogen reserves. In short, if you want to streamline your shape with beautiful muscles, it should be priority one to defend against BCAA loss. And the best way to do that is to keep BCAA levels elevated during and after training. Leucine: Key to Muscle Growth If the three BCAAs are the most critical aminos when it comes to building muscle and they are then leucine is the superstar because it is to muscle growth what a key is to a car ignition. In this case, the car is a muscle cell or muscle fiber and leucine turns on the process of muscle protein synthesis. In scientific terms, leucine activates a complex called mtor that ramps up the whole process. A study published in The American Journal of Clinical Nutrition in 2011 showed 4 A Guide to BCAAs oxygenmag.com 5
that taking leucine-enriched amino-acid supplements during exercise enhances muscle protein synthesis by more than 30 percent. Research also suggests that gym-goers who add extra leucine to their postworkout protein/carb meal may experience significantly greater muscle protein synthesis than those ingesting just protein and carbs. Another way that leucine acts as a potent anabolic agent is by spiking insulin levels. Like high-glycemic carbs, leucine increases the release of insulin from the pancreas, which helps to drive the amino into muscle cells where it can stimulate growth. Even better, insulin is also an anabolic hormone, promoting greater muscle protein synthesis and decreasing muscle protein breakdown. Even though insulin is notorious for increasing fat storage and limiting fat burning, leucine and its sister BCAAs have been shown to actually encourage fat loss. There are at least two theories on how this may work: 1) Leucine acts as a potent hunger suppressor by activating mtor in the brain, which essentially tells it that the body has ample energy and leads to a drop in hunger and a boost in satiety and feelings of fullness, according to research from the University of Cincinnati; or 2) leucine has such a major impact on increasing protein synthesis throughout the body that the energy demand it creates causes the body to burn more calories. Valine: The Energizer Amino Numerous studies show that supplementing with BCAAs before exercise promotes muscle endurance and blunts fatigue because the aminos are used directly by muscle fibers as an energy source. This is especially true during intense exercise like THE ORIGINAL AND THEN SOME! Scivation Xtend is the original intraworkout BCAA product, designed to build muscle, burn fat and add that extra edge to your efforts. Xtend is built on the nature-designed and researchproven 2:1:1 ratio of leucine to isoleucine to valine. It also contains citrulline, glutamine and a proprietary blend of hydration-inducing electrolytes to help increase workout volume and intensity. Shown to be effective in two university studies, Xtend is still the most advanced product of its kind. It helps facilitate fat loss and new muscle construction, and shortens recovery time by orchestrating optimal protein synthesis and balancing intracellular energy economy. weight training, and valine plays a special role. During exercise, the brain takes up large amounts of tryptophan the amino acid blamed for the stupor after Thanksgiving dinner where it s converted to serotonin. Having higher serotonin levels during a workout signals the brain that the body is fatigued, causing reduced muscle strength and endurance. However, valine competes with tryptophan for entry into the brain and typically wins. If less tryptophan gets in, less gets converted to serotonin, and therefore muscles can contract with more force for a longer period before getting fatigued. Blocking tryptophan from the brain helps crank up your workout intensity. And the benefits aren t just gym-based: Valine can Scivation Xtend is also available in an ultra-convenient RTD. Designed for intraworkout consumption but functional before and after training, this sugar-free and calorie-free thirst quencher delivers 7 grams of BCAAs in the optimal ratio of 2:1:1. There s no padding here from other, cheaper essential aminos, just 3.5 grams of muscle protein synthesis stimulating leucine partnered with 1.75 grams each of valine and isoleucine. Along with 2.5 grams of taurine, 1 gram of citrulline malate and electrolytes for hydration, Xtend RTD is designed to build muscle and destroy thirst. help you stay alert and keep your brain sharper during the day when you aren t training. Isoleucine: Last but Not Least While leucine helps promote muscle growth and fat loss and valine aids in energy conservation, isoleucine has its own advantages. Most notably it plays a part in fat burning, one that s different from the way leucine aids fat loss, making the benefits additive. In laboratory research, mice given isoleucine while eating a high-fat diet gained significantly less fat than mice not getting supplemental isoleucine. This was a result of isoleucine s ability to stimulate special receptors that increase the activity of genes that encourage greater fat burning while reducing the activity of genes that fuel fat storage. 6 A Guide to BCAAs oxygenmag.com 7
Chapter 2 charlie s angels of muscle While each of the three individual BCAAs has its own unique properties, taking them together is the best way to get all the advantages they provide. Research may have pegged leucine as the most active when it comes to muscle growth, but all three aminos are critical building blocks of muscle protein. In addition, most studies showing their benefits on building lean muscle used BCAA supplements, not leucine alone. Scientists from Baylor University compared the effects of BCAAs versus leucine by giving test subjects leucine only, all three BCAAs or a placebo before and immediately after workouts. They reported in the Journal of the International Society of Sports Nutrition that although leucine increased muscle protein synthesis after training significantly better than the placebo, the BCAA supplement containing all three aminos did a significantly better job than either the placebo or leucine on its own. So with BCAAs, as with Charlie s Angels, each one has a job to do but all three together are a force to reckon with. Build Muscle, Burn Fat Although BCAAs are critical aminos in the strings of proteins that make up muscle, their role in muscle building is much more than just serving as building blocks. As mentioned in Chapter 1, research shows that BCAAs, particularly leucine, increase muscle growth by directly stimulating muscle protein synthesis. Leucine also boosts levels of insulin, the anabolic hormone that further stimulates protein synthesis but via a different mechanism. BCAAs also work to enhance muscle growth and strength by increasing levels of growth hormone. Italian researchers AVOID FLAVOR FATIGUE We know all the supplement science in the world does you no good if you just can t get the product down. Chalky, flavorless or boring taste can thwart even the best intentions. So while the science supporting 2:1:1 as the ratio of leucine to isoleucine and valine continues to pile up, don t let flavor fatigue diminish your efforts. Scivation, an innovator in the category of branched-chain amino acids, took its 10-year lead in this class and pushed the limits of food and sensory science to improve the solubility of BCAAs. The result was several highly mixable and deliciously drinkable flavor options, making Xtend a versatile choice for your BCAAs. found that athletes taking BCAAs for one month had higher levels of GH after workouts. And the higher your GH, the greater the increases in muscle size and strength. Several studies have shown that over time, BCAAs improve body composition, increasing muscle mass while helping metabolize fat stores. A study published in the Journal of Strength and Conditioning Research investigated the effects of BCAA supplementation on the blood hormone levels of trained athletes. It found that when subjects consumed BCAAs around intense workouts, their blood showed elevated levels of musclebuilding hormones and significantly lower levels of catabolic hormones. Get It In Oxygen recommends BCAAs with a morning protein shake, as well as with preworkout and postworkout protein shakes. Check labels for daily dosing, but you also might find it effective to take BCAAs first thing upon waking to help stop the muscle breakdown that began during the night while you slept. Another option is to mix BCAAs into your water bottle to sip on while you train or at other times of day to boost energy, reduce hunger and aid muscle growth. What form should you use? BCAA supplements used to be available only in capsules, a costly and cumbersome way for folks to get a decent, physiologically relevant dose of BCAAs. About 10 years ago, however, Scivation s drinkable, palatable BCAA a more convenient powder form that can be scooped right into your water or shake became a pioneer in the category. Be sure you use a supplement that provides leucine in a 2:1:1 ratio to isoleucine and valine, which is the most advantageous, according to scientific studies. Because leucine supplementation alone does not improve muscle mass any better than taking all three BCAAs in the right ratio, more isn t necessarily better. In fact, higher ratios of leucine (such as 8:1:1 or 12:1:1) may be counterproductive. Some companies achieve the higher ratios by drastically reducing the amounts of isoleucine and valine in their product, a tactic that can shortchange you since research suggests that the efficacy of BCAAs depends on the presence of all three. Valine and isoleucine may play supporting roles, but they still have something to offer your physique. 8 A Guide to BCAAs oxygenmag.com 9
Chapter 3 PUTTING IT ALL TOGETHER Aside from good nutrition, hard work in the gym and supplemental BCAAs, is there anything else you can take to improve your body composition? Here are a few suggestions. Protein Powder Blends These incorporate proteins from a variety of sources, each with a different absorption rate. The best protein blends contain fast-digesting whey protein hydrolysates and isolates as well as slower-digesting milk protein isolates and micellar casein. Some also include high-biological-value egg proteins. How do they help? Increasing amino-acid levels especially around workouts ensures that the body won t pull aminos from muscles and will have plenty to grow on. A recent article published in The Journal of Nutrition reported that a blended protein supplement raised and sustained amino-acid levels and protein synthesis better than whey protein isolate alone. Use protein powder blends in addition to BCAAs to ensure that your body has enough of what it needs to build lean muscle. Why not just drink more protein shakes? You might be wondering why you should invest in branched-chain aminos when you could just take in more protein powder. The short answer is that you wouldn t achieve the same effect. The BCAAs in whey, for example, are bound to other amino acids. To be effective, they must first be released through digestion and then get into your bloodstream. Depending on the type of protein powder (fast or slow digesting), that could take the better part of several hours. Supplemental BCAAs, however, are free-form. They don t require digestion and thus are rapidly taken up by the bloodstream. They boost amino-acid levels more quickly than bound aminos and thereby benefit protein synthesis more efficiently. Here are some other benefits of BCAAs: 1) Brain boost. Taken before workouts, BCAAs reduce the amount of tryptophan getting to the brain. Less tryptophan means less fatigue, longer workouts and a sharper, more focused brain. 2) Fat loss. Leucine may reduce hunger and boost energy expenditure, helping you to eat less while you burn more, and isoleucine can activate special receptors that increase fat burning and inhibit fat storage. 3) Better immune function. BCAAs may enhance immune function following exercise, thereby decreasing your chances of getting sick and losing days in the gym. 4) Longer life. Although it s yet to be confirmed in humans, Italian researchers discovered that mice fed BCAAs had a more active longevity gene and lived 12 percent longer than those not getting BCAAs. 10 A Guide to BCAAs
BCAA Ice Pops You can increase muscle growth and decrease cravings with ice pops made with branched-chain amino acids. Here s a refreshing carb-free, fat-free and calorie-free recipe that will also help you stay hydrated: What You ll Need Water Four-serving ice-pop mold Shaker cup One or two scoops Scivation Xtend BCAAs Directions Measure the amount of water you ll need by filling the ice-pop mold. Pour that amount of water into the shaker cup. Add Scivation Xtend BCAAs and shake gently. Pour the mixture into the mold. Freeze until solid (about four hours). Makes four servings. discovered that subjects who took 2 grams of glutamine had higher blood levels of bicarbonate, which keeps blood from becoming too acidic, 90 minutes after intake. So glutamine supplementation may lessen the burn incurred by lactic-acid accumulation, helping you to train longer. In other research published in the British Journal of Sports Medicine, soccer players taking glutamine had reduced accumulations of blood ammonia during prolonged, strenuous exercise. Ammonia is an acidic compound produced when amino acids are used to generate energy, and its buildup can result in exercise fatigue. Other studies show that supplemental glutamine may help rev up your metabolism and whittle your abs, prevent muscle breakdown, accelerate muscle recovery from intense activity and elevate a suppressed immune system caused by the stress of training. All this leaves you healthier, leading to more days you can spend in the gym. Glutamine Glutamine is the most abundant amino acid in the body. Technically, it is a nonessential amino, but it is considered conditionally essential by many experts. During times of stress such as heavy-duty training or illness, the body s requirement for it may outstrip the ability to make enough, so supplemental glutamine may be needed for healthy cellular function. For the most part, you can meet your glutamine needs with a diet rich in protein. But here s the rub: Glutamine is the primary fuel source for your immune system and much of it is stored in your muscles. Evidence shows that during intense exercise, muscles release glutamine into the bloodstream. That can deplete glutamine reserves by as much as half, and such a shortfall can promote the breakdown and wasting of muscle tissue. How does it help? Scientists at Louisiana State University School of Medicine Hydration Station Your body is 60 to 70 percent water. Keep your fluids topped off with these do s and don ts. Don t let yourself get thirsty. By that time, you ve already become dehydrated. Your thirst mechanism kicks in when you ve lost 2 to 3 percent of your body s water, which is actually quite a lot. Carry water with you everywhere and sip it regularly. Do drink water to lose weight. Your gut might be sending you toward the vending machines when all you really need is water. When you feel a hunger pang, drink a big glass of water and wait 15 minutes to see whether your stomach turns down the volume. Don t be a party animal. Alcohol has a diuretic effect. Combine that with a sugary mixer (as in a margarita), and you ve got a recipe for dehydration. When in fun mode, go one for one: a big glass of water for every alcoholic beverage. Do drink more water around workouts. You can lose a lot of water during exercise, so make sure you replace it adequately. Drink at least 8 to 16 ounces before training, sip it frequently throughout the workout and finish up with another 16 to 24 ounces. Staying hydrated helps your muscles function better, delivering oxygen and nutrients to hardworking cells. Don t guzzle sugary sports drinks. Some sports drinks contain lots of sugar and calories in addition to electrolytes. The sugary carbs may impede the rate at which the drink leaves your stomach, which slows down its intended hydrating effect. Do try some electrolyte-enhanced water or supplements. These have no calories but offer the same benefit as the sports-drink biggies that contain sugar. Don t forget about the water content of foods. Raw fruits and veggies contain loads of water. Eat plenty of them to get healthy nutrients and boost your water intake. 12 A Guide to BCAAs oxygenmag.com 13
CHOOSE WITH CONFIDENCE How do you know a supplement has been scrutinized before hitting the market? You can choose with confidence when you see labels such as NSF Certified for Sport, a pre-eminent certification for sports nutrition, or Informed Choice, recognized for its dedication to keeping nutritional supplements clean and safe for consumption. When you see either of these two certifications, it means the product has undergone vigorous testing and time-consuming protocols. Unlike any other branched-chain amino acid product on the market, Scivation Xtend carries certifications from both. Citrulline Malate This is a combination of the amino acid citrulline and malic acid. How does it help? Research shows that subjects taking citrulline malate report less fatigue and experience 35 percent greater energy production. In the body, citrulline is converted to arginine and then to nitric oxide, which enhances blood flow and the removal of fatigue-inducing ammonia. Electrolytes Simply put, these are salts that carry an electrical charge, which the cells in the body use to send signals to each other and perform essential functions. Electrolytes help regulate nerve cells and muscle contractions, and maintain fluid balances in and around the cells. How do they help? As you perspire during training sessions, you lose fluids, and we don t mean just water. Perspiration contains substantial amounts of sodium, as well as other electrolytes such as potassium and chloride. When electrolyte levels drop too low, the cells in your body can t communicate with each other to execute basic tasks. Neuromuscular functions are impaired and lactic acid in muscles rises, which may interfere with your ability to keep training. Luckily, replenishing electrolytes isn t hard. Electrolyte-enriched sports drinks taken during workouts can help keep your fluids balanced so that you can move (contract) your muscles. An intraworkout solution that includes about 200 milligrams of electrolytes will keep you properly hydrated during intense exercise. 14 A Guide to BCAAs