Branched-Chain Amino Acids
The branched-chain amino acids (leucine, isoleucine, and valine) constitute approx one-third of skeletal muscle protein. Research has shown that of the three branched-chain amino acids (BCAAs), leucine plays the most significant role in stimulating protein synthesis. This suggests amino acid supplementation may be advantageous for the exercising individual.
A few studies have reported that when BCAAs were consumed at rest, protein balance increases by either decreasing the rate of protein breakdown, increasing the rate of protein synthesis, or a combination of both. Following resistance training in males it has been shown that leucine combined with carbohydrate and protein led to a greater increase in protein synthesis as compared to taking the same amount of carbohydrate and protein without leucine.
BCAA consumption has also been shown to be beneficial during aerobic exercise. When BCAAs are taken during aerobic exercise the net rate of protein degradation has been shown to decrease.
BCAAs occur in nature (i.e. animal protein) in a 2:1:1 ration (leucine : isoleucine : valine), one may consider consuming at least 45 mg/kg/day of leucine along with approximately 22.5 mg/kg/day of both isoleucine and valine to optimize overall training adaptations.
BCAA supplements can be very expensive. Complete proteins in whole foods, as well as most quality protein powders, contain approximately 25% BCAAs. A quality protein source, such as whey, should be sufficient to supplement any deficiencies in average exercising males.
BCAA supplementation may be of great help to those trying to lose fat while maintaining muscle mass. Since BCAAs have been shown to decrease the rate of protein breakdown, supplementation may allow those on restricted calorie diets to maintain their hard earned muscle. However, one should not be misconstrued into believing that he or she cannot eat at all.
Reference:
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