A signal. A simple signal sent to the brain to stimulate the MTOR anabolic process and activate later on the P7OS6 Kinase protein, which one is considered essential to muscular hypertrophy.
That’s how the story of BCAAs begins. Of all the amino acids present in protein, the most remarkable are leucine, isoleucine and valine (BCAAs).
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As a matter of fact, those 3 essential amino acids account for about 18% of muscle tissues and directly impact protein metabolism in two different ways.
Firstly, by boosting amino acids synthesis (anabolism) and secondly, by reducing the degradation of those one (anti-catabolism). Moreover, BCAAs have the following benefits:
• Support the immune system
• Reduce fatigue
• Cut post training muscle soreness
• Improve speed of recuperation
•Increase testosterone and HGH (Human Growth Hormone) production.
• Reduce CK (measure of muscle damage) when taken with carbohydrates after exercise. (Published in Medicine Sports and Science)
• An Australian study has corroborated the importance of taking carbs with BCAAs to promote the influx of amino acids in muscle tissues…
Good to know…
The craze for BCAAs started in 2005 and it’s still going on today, even surpassing glutamine sales.
To be in line with the title of this article, here are a few magic tricks that you will definitely want try…
Trick no: 1 - Make hunger disappear
Let say you are invited to the restaurant or at a friend’s house for dinner on a short notice. All you have to do is to take one serving of BCAAs in a glass of cold water 30 minutes before your meeting. Guaranteed to curb your appetite! Your newfound willpower will make your friends jealous.
Trick no: 2 - Cut the harmful effects of your next "cheat meal"
Everybody is allowed a cheat meal once in a while. But did you know that only one garbage meal containing over 40 grams of saturated fat is enough to trigger inflammation of the arteries?
Fortunately, a study on rats has shown that those who were fed a serving of BCAAs with a high saturated fat meal, had a much better metabolic profile (glucose, insulin) along with a significant reduction of inflammation in the adipose tissues!
Trick no: 3 - Reduce the catabolic effects of skiing 8 hours
And, we’re not talking about cross-country skiing here, but intense downhill skiing. Twenty-four subjects (men and women) skied 8 hours throughout the day. The group of 12 who had taken BCAAs at regular intervals loss 46% less muscle mass than the control group (placebo) !
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Trick no: 4 - Impress your friends: cut 25 minutes from your next marathon.
A group of marathoners who had used BCAAs all along the race reached the finish line (on average) 25 minutes before the control group subjects who were served a placebo.
N.B. This was a double-blind study done with amateur runners.
Trick no: 5 - Get down to 4% body fat without loosing muscles!
This magic trick is very well known but also one of the hardest to do!
Here is the winning formula. The first month of your prep, take 10gr of BCAAs after training. The second month, take 10gr before and 10gr after. The third and last months, take 10gr on empty stomach in the morning (20 minutes before light cardio), 10gr before and after weight training and a final 10gr, 30 minutes before bedtime. Cut all cardio 2 weeks before the show and increase your carbs to preserve muscle mass. Also, reduce the intensity of your training to maximize your reserve of glycogen.
As you can see, BCAAs are beneficial not only for bodybuilders, but also for cyclists, soccer players, football players, cross fit enthusiasts and even for those who do the famous Iron Man…
As for myself, I take 5gr of DSL BCAAs before my training and 10gr after. I’ve used the same method (with great success) with all the professional boxers I’ve been following over the last fifteen years.
Generally speaking, a daily dosage of 5 to 20gr is recommended. The ideal ratio of 2:1:1 (leucine, isoleucine, valine) is similar to what we have in animal proteins.
What matters the most is to take a BCAAs formula that has a minimum of 3gr of leucine per serving, before and after training and to take them with carbs powder – the like of DSL Carb Motion.
DSL pure concentration BCAAs gives you an impressive 4.5gr of leucine per serving. Moreover they taste delicious and are made with a non caloric natural sweetener – Stevia. Besides, when you buy the 500gr tub you will save $$!
So, turn on the magic… because you want results, don’t you?
Have a great workout,
Daniel Tremblay
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