Branch chain amino acids maintain muscle mass

BY JULIE SEAMER
MONDAY, SEPTEMBER 22, 2008

Branch chain amino acids (BCAAs) leucine, isoleucine and valine are the most important proteins required by the body for building and maintaining muscle tissue. But does everybody need them and in what quantity?

Thanks to increased energy demand, muscle break-down and subsequent repair, the protein turnover of strength and endurance athletes is much higher than in the average Joe. BCAAs stimulate the growth of muscle through protein synthesis, which basically builds muscle protein leading to muscle growth. During intense exercise, levels of these amino acids fall, a decline that contributes to fatigue during long training sessions or competition. Luckily BCAA's increase energy for workouts while reducing catabolism of muscle mass–especially if taken during exercise.

Studies show that strength athletes benefit from protein intakes of 1.6-1.7g/kg of body weight daily and endurance athletes about 1.2-1.4g/kg of body weight a day.

Cortisol levels are reduced after a work-out when adequate amounts of BCAAs are present. Given the stress hormone basically kills muscle growth by blocking testosterone's anabolic effects, leading to increased muscle breakdown, this is a huge bonus. Obviously this is something most hard working weight trainers want to avoid.

These dynamos are also the holy grail of recovery. Muscles are especially receptive to nutrients immediately after training because the blood flow to the exercised tissue is high. This explains why the routine use of a post work-out shake (rich in BCAAs) is one of the most important nutrition habits for enhancing body composition and reducing recovery time.

Not only that - lactic acid production after exercise is less following intake of BCAAs, another reason for throwing down a high quality protein rich in BCAAs during or at least after training.

Compared to other common food proteins, whey provides a whopping 30-100 per cent more branch chain amino acids (BCAAs). Loren Ward from Glanbia Nutrition says "Whey proteins continue to be recognised as the premier protein source for men's nutrition and provide the best anabolic response compared to other proteins".

In terms of whey protein and muscle boosting BCAAs - Aussie Bodies gives you choice. Whether you need to bulk up, lean down or accelerate your energy reserves to go that little bit harder or faster, we've got the product for you. See our range here.