Waterproof
Warrior Lifestyle
#6: BCAAs Enhance Endurance Performance and Decrease Fatigue
Reducing fatigue and improving endurance performance is the clinical trial area where BCAAs perform most impressively. There are two mechanisms via which BCAAs improve performance.
First, BCAAs can be burned as energy to maintain ATP energy levels during glycogen-depleting exercise. BCAAs may also enhance the body’s ability to burn fat, increasing the accessible energy pool.
Second, BCAAs prevent central fatigue of the nervous system by inhibiting uptake of tryptophan into the brain. Tryptophan is used to make serotonin in the brain, increasing tiredness and fatigue. Scientists who study the limits of human performance believe that the real limiting factor in performance is when the brain tells you “I’m done.”
For example, participants who took 300 mg/day of BCAAs for 3 days and then completed in an exhaustive exercise trial had 17.2 percent greater resistance to fatigue compared to a placebo, due at least partly to greater fat oxidation in the BCAA trial.
Take Away: Using BCAAs Is an Easy Way to Test Your Endurance Performance Limits by Helping Your Body Burn Fuel More Efficiently.
#7: BCAAs Decrease Muscle Soreness & DOMS for Greater Training Frequency
A series of studies on both trained and untrained individuals show that BCAAs are worth the time and money to reduce (not prevent) DOMS in response to both resistance and endurance exercise.
For example, taking 100 mg/kg of BCAAs reduced muscle soreness at 48 hours and allowed for faster recuperation of strength in untrained women. That BCAAs were effective in an untrained population is noteworthy because DOMS tend to be more severe in untrained muscles.
A second study of trained men found that dosing BCAAs before and after doing 100 muscle-damaging drop jumps reduced muscle soreness significantly. Maximal strength was decreased 33 percent less than a placebo.
The dosing protocol had trainees take BCCAs for 7 days before and for 2 days after training as well as 20 grams before and after the workout for a total of 280 grams. Researchers point to the steady stream of essential amino acids hitting the blood as the reason BCAAs were so effective in this study.
BCAAs are the gem of workout supplements because by preserving the integrity of muscle fibers and reduce post-workout soreness, you can train at a higher intensity more frequently.
Take Away: Using BCAAs to Decrease Soreness and Accelerate Recovery Will Allow You to Train More Frequently So As To Reach Your True Strength and Size Potential.
Reducing fatigue and improving endurance performance is the clinical trial area where BCAAs perform most impressively. There are two mechanisms via which BCAAs improve performance.
First, BCAAs can be burned as energy to maintain ATP energy levels during glycogen-depleting exercise. BCAAs may also enhance the body’s ability to burn fat, increasing the accessible energy pool.
Second, BCAAs prevent central fatigue of the nervous system by inhibiting uptake of tryptophan into the brain. Tryptophan is used to make serotonin in the brain, increasing tiredness and fatigue. Scientists who study the limits of human performance believe that the real limiting factor in performance is when the brain tells you “I’m done.”
For example, participants who took 300 mg/day of BCAAs for 3 days and then completed in an exhaustive exercise trial had 17.2 percent greater resistance to fatigue compared to a placebo, due at least partly to greater fat oxidation in the BCAA trial.
Take Away: Using BCAAs Is an Easy Way to Test Your Endurance Performance Limits by Helping Your Body Burn Fuel More Efficiently.
#7: BCAAs Decrease Muscle Soreness & DOMS for Greater Training Frequency
A series of studies on both trained and untrained individuals show that BCAAs are worth the time and money to reduce (not prevent) DOMS in response to both resistance and endurance exercise.
For example, taking 100 mg/kg of BCAAs reduced muscle soreness at 48 hours and allowed for faster recuperation of strength in untrained women. That BCAAs were effective in an untrained population is noteworthy because DOMS tend to be more severe in untrained muscles.
A second study of trained men found that dosing BCAAs before and after doing 100 muscle-damaging drop jumps reduced muscle soreness significantly. Maximal strength was decreased 33 percent less than a placebo.
The dosing protocol had trainees take BCCAs for 7 days before and for 2 days after training as well as 20 grams before and after the workout for a total of 280 grams. Researchers point to the steady stream of essential amino acids hitting the blood as the reason BCAAs were so effective in this study.
BCAAs are the gem of workout supplements because by preserving the integrity of muscle fibers and reduce post-workout soreness, you can train at a higher intensity more frequently.
Take Away: Using BCAAs to Decrease Soreness and Accelerate Recovery Will Allow You to Train More Frequently So As To Reach Your True Strength and Size Potential.
