Thread: BCAA's

Would a couple BCAA pills every 2-3 hours be better than a MRP bar.

Originally posted by Tank316
THE MIRACLE OF BCAAs (branched chain amino acids).

I strongly recommend that all of you use additional branched chain amino acid (BCAA) supplements (leucine, isoleucine, and valine), especially if your goal is to increase your lean body mass. I have learned several nutritional facts about the BCAA group from Eric Serrano, M.D., and Mauro Di Pasquale, M.D., and I have been using BCAAs with athletes who have difficulty gaining size.

It is not uncommon for individuals to gain 10 lbs. of muscle in 3-5 weeks of copious branched chain amino acid supplementation. Why does BCAA supplementation work so well? Consider:

1) Leucine is an important regulator of protein synthesis by reducing protein degradation in humans. Leucine spares glucose as fuel.

2) BCAAs promote protein synthesis.

3) BCAAs consumed during training raise growth hormone and insulin, hence the increased anti-catabolism and anabolism from BCAAs.

4) The BCAAs, unlike the other amino acids, can be used as a form of energy by muscle cells.

5) Carli et al. [1992] showed that supplementing with branched chain amino acids prior to a workout not only prevented a decrease in post-workout testosterone levels, but actually seemed to facilitate an increase in testosterone levels following exercise.

6) BCAA administration has a growth effect by enhancing the testosterone/cortisol ratio.

7) BCAA administration reduces exercise-induced increases in the muscle concentration of tyrosine and phenylalanine. This indicates that there is a decreased net rate of protein degradation during exercise.

8) Post workout soreness is reduced when you use BCAAs during training.

9) An Italian study on natural bodybuilders revealed that 0.2 g of BCAA per kg of bodyweight 30 minutes before workouts and 30 minutes after workouts led to greater increases in lean body mass, and strength gains in the bench press and squat.

10) BCAAs will decrease body fat (especially visceral fat, the fat that accumulates inside the abdomen and results in that beer gut look).

I recommend taking 0.44 gram of BCAAs per kilogram of bodyweight. If you weigh 90 kilograms (198 lbs.), that is about 40 grams of branched chain amino acids/day. If you are on a restricted budget, ingest 20 grams, or don't bother.

Over the years I have experimented with varying BCAA protocols - using them before, during and after workouts. My observations are that it is best to ingest them throughout the workout. This is as simple as taking 2-3 tablets between sets.

It was with this type of dosage, that we observed gains of up to 10 lbs. of lean body mass in just 3-4 weeks using this protocol!

PROTEIN ROTATION

Most bodybuilders know of only 5 solid protein sources: beef, non-fat milk, eggs, chicken and tuna. The problem with this is that when you consume the same protein foods over and over, you are limited by the weakest amino acid in any one protein. Some bodybuilders actually develop relative states of allergies to these repeated proteins. That's right! All athletes who train under my guidance at the Poliquin Performance Center are tested for food allergies - and it turns out that a lot of them have some relative state of allergic reaction to beef, eggs, chicken, and milk proteins.

Therefore, I rotate and substitute other protein foods such as shrimp, scallops, turkey etc. and use supplements to rebuild the integrity of the digestive track. I do not advise that my athletes eat the same protein source 2 days in a row. Usually, within 2 to 6 weeks, any allergy to a given protein is gone and the protein can be reintroduced. In my own case, I got rid of my signs of beef allergy in two weeks but it took 4 weeks to get rid of my egg allergies.

For anabolic purposes, I suggest you rotate your supplemental proteins over 3 days. For example:

Day 1 Fish, liver or red beef proteins.

Day 2 Whey and casein proteins.

Day 3 Egg protein.

Athletes, who vary their protein intake more often than the norm, report increased energy levels and lessened requirements for sleep.

In summary, you CAN accelerate anabolism if your protein intake is high in quality and high in frequency of ingestion; if your digestion and absorption are maximized; if you use BCAAs before, during and after your workouts; and, finally, if you rotate your proteins.

Charles Poliquin is an accomplished trainer of elite and other athletes and has published Modern Trends in Strength Training and Winning the Arms Race. These are available at 1-888.797.7729 or find them on-line at www.CharlesPoliquin.net.

You have to use protein to get a great bod like this. When AT&T promises they will install a ‘Dish’ in my house, I wonder if I could request Monica?
Photo By Terry Goodlad

i got this out of Planet Muscle, its good reading!!!!