Fitness and Nutrition Facts for a Common Man - 3 (BCAA's)

                         Branched Chained Amino Acids (BCAA's)

My last blogpost on Protein and its benefits have now surely given you guys a concept on how important protein is and what benefits you could gain with proteins in your diet everyday. 

This blogpost will be a little intense for the readers and as well as for me is what I told a reader on Twitter. We will have very simple but a deep insight on Branched Chained Amino Acids. To start with let me tell you that there are actually 22 AA's but Proteins are made up of 20 amino acids only.  

The body needs amino acids for 2 reasons:

To make proteins and for their own individual functions.

BCAA's :

All the 20 amino acids are divided into 2 groups in the old school way but we will divide the amino acids into 4 groups for better and simpler understanding as follows:

Essential Amino Acids : 

There are nine essential Amino Acids  :

1. Methionine
2. Threonine
3. Trytophan
4. Valine                           BRANCHED
5. Isoleucine                     CHAINED
6. Leucine                       AMINO ACIDS
7. Phenylalanine
8. Histidine
9. Lysine

Now you must be asking yourself that why are these 9 in the category of Essential Amino Acids? If yes , your answer is as follows :

• Body cannot make these 9 amino acids
• Compulsory to give them in the diets (FOR EVERYBODY)
• Essential and Non-Essential does not refer to the importance
• ALL amino acids are important important for making muscle protein
• Essential means compulsory in diet for everyone
• Non essential means 'Not compulsory' in diet for everyone. But better if given so that muscle growth is faster.

Conditionally Essential Amino Acids :

1. Glutamine
2. Arginine

• Requirement increases due to exercise
• Body makes them but not in enough quantity
• Compulsory to give them in the diet (for exercising persons)

Semi-Essential Amino Acids :

1. Cysteine
2. Tyrosine

• Made up from essential amino acids - Methionine & Phenylalanine respectively
• Use up significant amount of Essential amino acids
• Required in the diet to spare both EAA for muscle repair & other functions

Non-Essential Amino Acids :

1. Alanine
2. Asparagine
3. Aspartic Acid
4. Glutamic Acid
5. Glycine
6. Proline
7. Serine 

• Body makes them but at a slow rate
• Not compulsory to give from diet
• If given readymade in the diet, body can make protein faster without waiting till amino acids are made

Even the most serious of lifters are left wondering why they need to take additional amino acids when they are already getting so many amino acids in all the protein they are consuming. The truth is that individual amino acids can influence muscle growth through a variety of different pathways, and of all the amino acids none have been shown to be more important than the branched chain amino acids.

The Three BCAAs

The BCAAs are leucine, isoleucine, and valine. The name "branched-chain amino acids" is derived from the structure of these compounds. Each one has a forked outcropping that looks a bit like a branch, hence the name branched chain amino acids and even though there are about 20 amino acids that the muscles use for growth, the BCAAs comprise roughly a third of the amino's within muscle tissue. So if muscle growth is your goal BCAAs are a must.

Metabolism

While most amino acids are metabolized in the liver BCAAs are metabolized primarily by muscle. Despite their structural similarities the three branched chain amino acids have different metabolic routes. The breakdown of leucine is accomplished solely through fat pathways.  Valine is broken down solely through carbohydrate pathways, and isoleucine through both. The different metabolic pathways of these three amino acids lead to varying requirements for each.

BCAAs, unlike most other amino acids, are metabolized in within muscle tissue, allowing them to be oxidized (used as energy) by muscle cells to produce cellular energy in the form of ATP. ATP is the primary source of energy that fuels muscle contraction and allows you to lift weights.

The fact that leucine, isoleucine, and valine are metabolized within muscle tissue allows them to be a quick energy source when the body needs it. There is a significant increase in BCAA metabolism during prolonged exercise simply because the body requires more energy during periods of stress such as training. This makes BCAAs incredibly effective when taken around workout time.

The unique metabolic processes, requirements, and versatility of BCAAs allow them to impact nearly every aspect of training.

BCAAs And Performance

Improving performance during training is of utmost importance no matter what your goals. If you are an athlete, improved performance will help you in your sport of choice during actual competition. Improved performance is just as important to bodybuilders

since improved performance translates into more weight lifted for more reps, which eventually translates into more muscle growth.

BCAAs have been proven in many studies to be a potent performance enhancer, and as previously mentioned, BCAAs make a great energy source for working muscles because of their unique metabolism. This can have a positive impact on performance. Not only can BCAAs be used as energy themselves but they also enhance fat oxidation in glycogen depleted subjects. This allows individuals to train harder for longer without fatigue due to the higher energy demands being met. This goes for both high intensity training as well as endurance training.

Another way that BCAAs can enhance performance is through their ability to spare glycogen during training. Found as stored carbohydrates within muscle tissue and the liver, glycogen is the favored fuel source for working muscles engaged in high intensity exercise. This makes glycogen availability and preservation vitally important if you wish to continue to train hard for longer periods of time. Studies have shown that by ingesting BCAAs before and during training glycogen levels can be spared by 25%. It is thought that the ingestion of BCAAs boosts blood alanine levels which gets converted to glucose in the liver and then sent back to working muscle to be used as fuel. This glycogen sparing effect of BCAAs will not only allow for longer more intense training sessions but also allows for faster recovery leading to a better workout tomorrow.

BCAAs And Fat Loss

The effects of BCAA intake on fat loss is something that has only been explored in more recent years. Newer research is showing that BCAAs can have a positive effect on fat loss. This doesn’t mean you can eat pizza at every meal with a side of BCAAs

Little Humor!! :D

and the fat will just melt away though. BCAAs seem to maximize fat loss when one is already on a fat loss diet. On any fat loss diet, carbohydrates will need to be lowered to some degree. It seems that BCAAs ability to spare glycogen and increase insulin sensitivity may play a role in speeding up the results of a fat loss plan.

BCAAs should also be used as a supplement during any fat loss plan because of the muscle preserving effects. On any calorie restricted plan muscle tissue loss is a serious concern that must be addressed. All of the positive effects that BCAAs have on muscle growth will also serve to protect muscle during periods of calorie restriction. It is always important to remember that anything which builds muscle will also preserve muscle.

So now we know how important BCAA's are and with proper nutrition and exercise BCAA's can do a lot of benefits in a short span of time. In fact, without taking BCAA supplements protein synthesis would be incomplete and give you results at a very slow rate. BCAA's taken pre , during and post workout will give you the best results in a very short span of time. Short span of time doesn't mean impatience or cheating , here we see it as deserving what you've worked hard for. 

Well, my faithful and "fitspires"(what I call my reader's and fitness freaks) next post will be a surprise to me and to you'll as well. If you have any doubts or comments to make you know what to do :) . Till next time and always  WAKE . RUN . LIFT . EAT . SLEEP. REPEAT , INSPIRE!!

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Fitness and Nutrition Facts for a Common Man - 2

First of all I have to thank everyone who have read my blogpost and all the people who have advised me on how to make the blogpost better. 

In the last blogpost we all learned about the myths about proteins , I hope I have helped you guys to get the broader image on your beliefs and thoughts about protein supplements.

AND INSPIRE!!

As I tried a bit to break the myths about proteins and show the bigger picture in my last blog, today in this blog I will be talking about what does proteins do and how does it take effect after we exercise. I don’t want my readers to get confused so I will have a simple but an interesting way of putting out to you what protein is and how can it benefit you. I do not want to rush in telling you all the details about protein and confuse you, I’ll just put some information which has been approved and scientifically proven.

Yesterday when I sent this blog to one of my sir who is doing Masters in Strength and conditioning from NZ told me that You do not want to keep providing wikipedia references as it shows lack of effort on author's behalf. Everyone can find wiki links, so how is your blog any different. Well the moment I read it I knew that he was right but then what is the motive of my blog , it is to introduce everyone not belonging from the fitness industry to a basic knowledge of fitness and nutrition. I will surely make it a point that now I give you guys a better reference from sports scientists and experts of the field who have done a lot  of research on the subject.

Protein :

So what is Protein ?

• The Greek word protos means "first" and the Greek word proteios means "the first quality".

• It is the ONLY nutrient that can 'repair' the muscles/Lean Body Mass (LBM)

• Protein is a chain of Amino Acid molecules.

• AA1-AA2-AA3-AA4-AA5-AA6-. . . . & so on.

• 20-odd different amino acids are used to make proteins.

• Just like all words (long or short) are made up of 26 letters of English alphabets , all proteins are made up of 22 amino acids. 

There are 3 macronutrients which our body need everyday, they are :

• Proteins

• Carbohydrates

• Fats

Proteins are large molecules consisting of amino acids which our bodies and the cells in our bodies need to function properly. Our body structures, functions, the regulation of the body's cells, tissues and organs cannot exist without proteins.

The human body's muscles, skin, bones and many other parts contain significant amounts of protein. In fact, protein accounts for 20% of total body weight.Enzymes, hormones and antibodies are proteins. Proteins also work as neurotransmitters and carriers of oxygen in the blood (hemoglobin).

According to the U.S. National Library of Medicine, the 20 different amino acids are: alanine, arginine, asparagines, aspartic acid, cysteine, glutamic acid, glutamine, glycine - histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine. 

These 20 amino acids can be arranged in millions of different ways to create millions

of different proteins, each one with a specific function in the body. Amino acids are organic molecules - they are made out of carbon, hydrogen, oxygen, nitrogen and sometimes sulphur.

There are three types of nutrients that are essential as energy sources for the human body:

One gram of protein or carbohydrate contains 4 calories, while one gram of fat has 9 calories.

Jons Jacob Berzelius (1779-1848), a Swedish doctor and chemist, introduced the word protein into science. Dutch chemist Gerhardus Johannes Mulder had already described proteins beforehand, but had not introduced the word as we know it today.

The Greek word protos means "first" and the Greek word proteios means "the first quality". As European scientists believed it was essential to life (a primary/first quality for life, a raw/primary material), they created a new word from the original Greek one.

Functions of Proteins :

• Structure and Strength - Muscles , Bones , Teeth and Hair.

• Muscle Contraction - Actin and Myosin

• Control Body Functions - Hormones are proteins e.g. insulin , thyroid (except sex hormones)

• Immune Functions - Antibodies (immunoglobulins) to fight infections.

• Enzymes - 'Catalyst' for all metabolic reactions to take place at fast speed e.g. digestion, anabolism, catabolism, inter-conversion of nutrients.

• Transport nutrients in blood e.g. iron , fatty acids.

Benefits of protein

Proteins are indispensable for growth and maintenance of every kind of cell in our body. Body development, replenishment of lost blood, healing of wounds and scars, replacement of dead cells, and hair and nail growth need proteins. Proteins in the form of enzymes, hormones and antibodies promote healthy metabolic and physiological processes, and boost our nervous and immunity systems. In situations when fat and carbohydrate food sources are not providing adequate calories, proteins are degraded to generate the calories our body needs.

Protein is the building block of muscles and essential for repair and growth of muscle after exercise. Whenever you exercise, and particularly during resistance exercise, you cause microscopic damage to the myofibrils of muscle fiber (myofibrils are small protein filaments in the muscle fiber that help the muscle contract). This isn't the type of damage that you go to the doctor for, but normal biological damage called catabolism. The effect creates a stimulus and environment for muscle repair and growth. The body responds to the damage by sending nutrients, including protein and other growth factors like testosterone, to the muscle to help it grow. And just for the record, and contrary to what many people think, protein is not used by the muscles for fuel unless the circumstances are extreme (for example, starvation). Instead, fat and

carbohydrate are the main fuels.Research shows that protein consumed before exercise and within 30 minutes of finishing your workout will help with growth and recovery.

Deficiency of protein

In developed countries, protein deficiency is not a serious problem. In developing countries, however, protein deficiency, called kwashiorkor, is prevalent and particularly in children. Children deficient in protein show an array of symptoms that include: retarded growth, loss of hair and skin color, slow healing of wounds, poor digestibility, diminishing of blood protein, draining of fluid from blood (edema), liver damage, and poor immunity.

I hope with the help of this blog now you guys know what protein is and how does it help us.

In my next blogpost I will be enlightening you guys on BCAA's,What are BCAA's and how does it benefit us. We will also learn how to choose the best protein and its intake. And always remember out MOTTO - WAKE . RUN . LIFT . EAT . SLEEP. REPEAT. INSPIRE!! 

If you have any doubts and questions regarding the blog style and the information please do comment or you can contact me through email.

                 Nutrition and Fitness Facts for a common man.

WAKE . RUN . LIFT . EAT . SLEEP. REPEAT.

Thats how I go on about my life. This blog is really my eagerness out of care for all of you out there wanting to achieve basic fitness and a good health.

It was only until today I thought that I was helping people telling them about fitness and nutrition in a scientific way without reason and explanation. Today after working out with my friend I was suggesting him about nutrition. Some facts like NOT TO eat fruits or have coffee and ice creams after 7pm. There were only 3 possibilities , either he understood it or he didn't or maybe he thought I was 50% correct. Now thats when I thought about posting a blog on some proven facts about Fitness and Nutrition for the people who are not from the Fitness industry or are the ones who think a trainer is helping them making you do 100 crunches and telling you to drink beer. 

Well I may not be a well known or very popular in this field but my only intention on this blog is to make you aware about same basic and TRUE FACTS of supplementations , trainers and workouts.

Let me tell you that there will be some facts that I don't know and some facts that I know so you have every right to post on my blog and if you feel I am wrong somewhere please comment and I will get back to you with a proven answer from my elite trainers who have been working with elite athletes and give you proper information regarding your questions.

Today we will be talking about the most common supplement which has 100's of myths 1000's of theories and in my words only Benefits. 

Proteins:

Now we all have studied proteins in school and heard about them from our trainers and fellow friends who take them. We always say he is bulking because he is on steroids or we put up biased judgements that he is on drugs , well I was one of them. For the really narrow-minded unknown fitness in their dreams "FAKESPERTS" who are always on about how to lose weight (which is a possibility that they lost muscle but not FATS) we see or we talk with the believe that protein's are steroids and they have side effects on the liver and kidneys get affected by taking protein and hundred's of more unbelievable myths that they spread to scare the hell out of us. Well frankly speaking I was one of them until I decided to do a personal trainer and a sports nutrition course myself. Let me tell you my own experience after I came to know about the myths , one of the positive effect on me was  I ordered a protein the very next day when I came to know how stupid I was thinking about the negatives of proteins.  Well till date I am consuming Proteins for almost 3 and a half years now. How is that for an experience ?

Well enough of blabbering lets get to business. Lets get to some basic myths on proteins.

Myths about Proteins:

1. Hair Fall - Well such a common fact that hair fall is caused due to protein intake. Well NO!!!!

"HAIR IS MADE UP OF PROTEIN" Supplementing protein prevents deficiency and reduces hair fall.

2. Skin problems - Oh well!! " SKIN IS MADE UP OF PROTEINS" Boom!! Hair and Skin are made out of a protein named KERATIN. 

The link below will answer all your questions.

Everything you want to know about keratin is in the link below.

http://en.wikipedia.org/wiki/Keratin

3. Pimples  (due to 'heaty' protein foods) - This is such a common myth between women and especially men who have pimples. In their dream experts ( fakesperts ) exaggerate about protein supplementation getting you pimples. Such a stupid thing to believe, isin't it ? NO!!

Protein are not 'heaty'. Heat is produced in the body when energy is used (BMR). 

What is BMR ? Basal metabolic rate. Yes we have studied this in biology during our schooling days.

Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of energy expended daily by humans and other animals at rest. Rest is defined as existing in a neutrally temperate environment while in the post-absorptive state. In plants, different considerations apply.

The release, and using, of energy in this state is sufficient only for the functioning of the vital organs, the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, and skin.

http://en.wikipedia.org/wiki/Basal_metabolic_rate 

4. Kidney Damage - NO! Excreting protein is natural work for a kidney. Only protein intake can't damage a healthy kidney. It has high capacity and doesn't get loaded. ONLY with a pre-existing kidney problem , quantity of protein is used limited. 

Everything about protein toxicity and how it happens.

http://en.wikipedia.org/wiki/Protein_toxicity

We still won't stop consuming it, will we?

5. Liver Damage - NO!! Metabolizing protein is natural work for the liver. ONLY with a pre-existing liver problem like (jaundice/hepatitis), protein is restricted. Well even after knowing "alcohol" causes liver damage then why not try proteins as a substitute , eh ?

6. Impotence - Well protein is a basic nutrient for the body , to be precise the most important for skin, hair and muscle growth. Impotency is not even closely related to protein. Impotence  (Low levels of testosterone) is related to hormones and not proteins. 

The link below shoes the sign and symptoms and cause's of Impotency.

http://en.wikipedia.org/wiki/Erectile_dysfunction

Well these are the six common myths which need to be eradicated from our minds and hearts which make us doubt on certified trainers , nutritionists and the real experts and believe on "FAKESPERTS".

In my next blog I will be writing about the benefits of Proteins, how to choose the best protein and its intake. Mainly what is protein and how to use it. Well this is how I go about myself in day to day life , I see the problem verify it and then get on a conclusion. 

And always remember out MOTTO - WAKE . RUN . LIFT . EAT . SLEEP. REPEAT. 

If you have any doubts and questions regarding the blog style and the information please do comment or you can contact me through email.