Dieting 101 Jym Supplement Cancer
Supplement Guide: Branched- Chain Amino Acids. Where it comes from: Branched- chain amino acids are essential amino acids (specifically, valine, leucine and isoleucine). Some perfectly healthy people use BCAAs to prevent fatigue and improve concentration. But the most relevant to you, perhaps, is the common practice of taking branched- chain amino acids to improve exercise performance and reduce muscle breakdown. While the first use has a fair amount of skeptics, the second is widely accepted in the medical world. Improving exercise performance. Exercise causes an increase in serotonin levels, which are believed to cause fatigue. But BCAAs are believed to reduce serotonin levels, and thus cancel out the fatigue and actually enhance exercise performance. There have been many studies that promote this exact ability: In 1. BCAA or a placebo before taking an endurance cycle ride in the heat. The BCAA group cycled 1. A more recent Japanese study looked at the effects of a BCAA mixture on athletes during a one- month training stint and found that indices of blood oxygen- carrying capacity were increased. However, many other studies indicate that BCAAs have no improvement and the amino acids are said to be ineffective for this use. Reducing muscle breakdown. With that in mind, BCAAs are often touted to help repair damaged muscles, decrease muscle soreness and increase muscle function. Some data shows that BCAA supplementation before and after exercise has beneficial effects for decreasing exercise- induced muscle damage and promoting muscle- protein synthesis. A 2. 00. 6 study concluded that the intake of BCAA may promote an anabolic hormone profile (causing muscle repair after workouts) while also decreasing the likelihood of training- induced muscle damage. A Japanese study examined a group of men and women—some given BCAA supplements and others given a placebo—as they did multiple testing days involving squats, which were used to promote delayed muscle soreness. Both sexes reported less soreness when they were given the supplements. Studies like this one and many others lead experts to believe it's possible to consider BCAA as a useful supplement for muscle recovery. Suggested intake: The body obtains branched- chain amino acids from proteins found in food, especially meat, dairy products and legumes. Nitrogen balance studies have shown that no amount above 2. And just because experts believe BCAAs help prevent muscle breakdown doesn't mean it's necessary. Says Currie: . Side effects may include fatigue and loss of coordination.. Find more nutrition articles and videos at Bodybuilding.com. Supplementation Ask The Supplement Expert: Will Ketones Help Me Burn Fat? Ketosis is a serious buzzword in fitness and nutrition circles these days.
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