Bodybuilding, Bodybuilders & Muscle Building Techniques
Tuesday, December 21, 2004
Accelerate Fat Loss with Branched Chain Amino Acids
Branched chain amino acids have been sold as nutritional supplements for many years. Their popularity seems to have waned lately, more than likely as a result of the popularity of other supplements such as creatine monohydrate. Although branched chain amino acids may not be a magic bullet supplement that produces steroid like benefits, they may have their applications in specific instances. One possible application is increasing fat loss during dieting.
In one study, researchers had subjects consume one of four different diets for 19 days. The diets consumed included a low calorie diet, a low calorie high-protein diet, a low calorie low-protein diet, and a low calorie high-protein diet combined with branch chain amino acids. Each subject recorded their meals in a journal each day. The subjects consuming the branch chain amino acid enhanced diet received their daily intake of BCAAs by ingesting supplemental branch chain amino acids equal to .9g/kg of bodyweight per day. Prior to and after the study, each subject performed a variety of tests including measurements of aerobic and muscular fitness, percent bodyfat, and blood hormone measurements.
Results from the study concluded that the subjects consuming the high protein diet including branch chain amino acid supplements lost the greatest amount of bodyfat. Even more compelling is that the group supplementing with branch chain amino acids lost the greatest amount of fat from the abdominal and thigh regions, two areas of concern for many men and women in regards to fat loss. All of the subjects in the study regardless of diet lost some muscle mass with the least amount lost being the high protein groups. Strength and aerobic fitness were maintained in each group. Measurements of blood hormone levels indicated that growth hormone levels increased the most after exercise in the high protein and BCAA group while thyroid hormone levels, which maintain metabolic function, decreased the most in the subjects consuming high protein and BCAA supplemented diets.
Conclusions
The results of this study suggest that when dieting to lose bodyfat, eating a diet that is higher in protein and possibly supplemented with branched chain amino acids may be more effective than consuming on a calorically restricted diet. Protein intake for individuals involved in weight training should be equal to 2 grams/kg of bodyweight. Branched chain amino acids can be consumed in supplement forms and obtained from a variety of supplement manufacturer's. BCAA's can also be obtained through the use of whey protein powders which contains the best branched chain amino acid profile of all protein's. Listed are manufacturer's of both BCAA supplements and whey protein who are known for their quality.
Whey Protein
Whey protein is a clear improvement over other sources of protein for athletes. Previously, egg protein (especially egg white) was considered the best protein for bodybuilders. However, while egg protein does possess a very high ratio of essential to nonessential amino acids, its ratio of BCAAs to essentials is not as good. Due to the fact that BCAAs, especially leucine, are utilized to a great degree during intense training, resupplying them is very important. Because whey protein is very high in leucine, containing almost twice as much as egg protein, whey becomes a better choice for athletes.
In one study, researchers had subjects consume one of four different diets for 19 days. The diets consumed included a low calorie diet, a low calorie high-protein diet, a low calorie low-protein diet, and a low calorie high-protein diet combined with branch chain amino acids. Each subject recorded their meals in a journal each day. The subjects consuming the branch chain amino acid enhanced diet received their daily intake of BCAAs by ingesting supplemental branch chain amino acids equal to .9g/kg of bodyweight per day. Prior to and after the study, each subject performed a variety of tests including measurements of aerobic and muscular fitness, percent bodyfat, and blood hormone measurements.
Results from the study concluded that the subjects consuming the high protein diet including branch chain amino acid supplements lost the greatest amount of bodyfat. Even more compelling is that the group supplementing with branch chain amino acids lost the greatest amount of fat from the abdominal and thigh regions, two areas of concern for many men and women in regards to fat loss. All of the subjects in the study regardless of diet lost some muscle mass with the least amount lost being the high protein groups. Strength and aerobic fitness were maintained in each group. Measurements of blood hormone levels indicated that growth hormone levels increased the most after exercise in the high protein and BCAA group while thyroid hormone levels, which maintain metabolic function, decreased the most in the subjects consuming high protein and BCAA supplemented diets.
Conclusions
The results of this study suggest that when dieting to lose bodyfat, eating a diet that is higher in protein and possibly supplemented with branched chain amino acids may be more effective than consuming on a calorically restricted diet. Protein intake for individuals involved in weight training should be equal to 2 grams/kg of bodyweight. Branched chain amino acids can be consumed in supplement forms and obtained from a variety of supplement manufacturer's. BCAA's can also be obtained through the use of whey protein powders which contains the best branched chain amino acid profile of all protein's. Listed are manufacturer's of both BCAA supplements and whey protein who are known for their quality.
Whey Protein
Whey protein is a clear improvement over other sources of protein for athletes. Previously, egg protein (especially egg white) was considered the best protein for bodybuilders. However, while egg protein does possess a very high ratio of essential to nonessential amino acids, its ratio of BCAAs to essentials is not as good. Due to the fact that BCAAs, especially leucine, are utilized to a great degree during intense training, resupplying them is very important. Because whey protein is very high in leucine, containing almost twice as much as egg protein, whey becomes a better choice for athletes.
Testosterone dose response relationships in healthy
young men Testosterone increases muscle mass and strength
and regulates other physiological processes, but we do not know whether
testosterone effects are dose dependent and whether dose requirements for
maintaining various androgen-dependent processes are similar. More information
at: