EAA's, BCAA's and Leucine....

[marmel75]

Just wanted to post some interesting info for people.

I am sure a lot of people here take BCAA's, which definitely have their merits as they start the process of protein synthesis to build new muscle. However starting a process and seeing it through to completion are 2 different things. To build new muscle, the body needs other essential amino acids in addition to the BCAA's(Leucine, Valine and Isovaline). The other 6 essential aminos are Histidine, Threonine, Phenylalinine, Methionine, Lysine, and Tryptophan. Without any of these, new muscle cannot be built.

This is where EAA's come in. Studies show a 5g dose of EAA's before working out can increase protein synthesis 600%!! This is double the 300% boost shown in studies with BCAA's. In addition to starting the synthesis, the body now also has what it needs to complete it as well.

Leucine by itself is another very interesting subject. The muscles can somehow "see" Leucine levels, and it is used by the body as a market of overall amino acid levels in the blood. Aminos work by playing a trick on the brain. The brsin interprets these free form amino acids floating around in such high concentrations as a sign of muscle damage and turns on the body's machinery to repair and rebuild it.

The higher the Leucine concentration, the more anabolic the effect. Studies have shown
that between 12-20g of Leucine is the optimal dosage to maximize the anabolic effect.
However, without the 2 other BCAA's, Valine and Isovaline, it has no effect. So for the best of both worlds get an EAA(cheaper than BCAA's and contain BCAA's as well since they are an EAA). Take 5g of EAA's pre and post workout, and 10g of Leucine pre and post workoyt...also make sure you take on an empty stomach as they wil compete and lose against protein for usage by the body....

 

[Alle_Gory]

Or you can eat a high protein diet and your body has all the amino acids it needs.

Eat some meat and casein protein and your will constantly have the necessary amino acids in your bloodstream.

 

[Rubato]

Do you mean isoleucine rather than isovaline? That's never been discussed as an amino acid in any of my biochemistry/biology classes.

 

[marmel75]

Or you can eat a high protein diet and your body has all the amino acids it needs.

Eat some meat and casein protein and your will constantly have the necessary amino acids in your bloodstream.

That is very important as well, but whole proteins do not have the same effects as free form amino acids.

 

[marmel75]

Do you mean isoleucine rather than isovaline? That's never been discussed as an amino acid in any of my biochemistry/biology classes.

Ya I was having a brain cramp as I wrote that apparently...

 

[Alle_Gory]

That is very important as well, but whole proteins do not have the same effects as free form amino acids.

Why not? You realize that proteins get broken down and digested into amino acids anyways.

 

[marmel75]

Why not? You realize that proteins get broken down and digested into amino acids anyways.

Its not that they don't become amino acids, but it is related to the timing of it. Protein cannot be broken down quick enough to have the same effect during a workout, whereas the free form amino acids are much easier to absorb by the body and use exactly when it needs them. Timing is extremely important. It would kind of be like trying to catch a plane, and getting there half an hour too late, then wondering why you missed the plane.

Also there is no way possible to get that amount of leucine from eating whole proteins unless you are talking about eating somewhere around 500-600g of protein, which is not going to happen. The body "sees" Leucine as a marker, and whole proteins will not increase the level of leucine enough by themselves...

 

[d!ckmojo]

Thanx for the good tips ^^ Interesting stuff.

 

[ArcBound]

So should one take BCAA's pre-workout as opposed to post? And also I have whey that says it includes BCAA's, how do I know it includes enough BCAA's? Or should I take a standalone BCAA supplement?

 

[marmel75]

So should one take BCAA's pre-workout as opposed to post? And also I have whey that says it includes BCAA's, how do I know it includes enough BCAA's? Or should I take a standalone BCAA supplement?

Ideally you take 5g EAA before working out with 10g of leucine, same thing after, and then an hour later 40-60g of whey protein...