Ever wondered what people at the gym are sipping away on before or after their workout? It's most likely a BCAA supplement to help support workout performance, muscle growth, and muscle recovery. BCAAs are becoming more popular as people realise the many different benefits they have. But "What are BCAAs?" is still one of the most common questions we receive at Sportsfuel. So we're here to tell you the what, why, and when of BCAA supplementation.
What are BCAAs?
The four letters BCAA stand for Branched Chain Amino Acids. These are three essential amino acids Leucine, Isoleucine and Valine. These amino acids are “essential” because your body cannot produce them on its own – you need to get them from food or workout supplements.
Why do I need BCAAs?
Amino Acids, especially BCAAs, are the building blocks of protein that builds muscle. BCAAs may also help preserve muscle glycogen stores. Glycogen provides your muscles with energy and helps to minimize muscle protein breakdown during and after exercise. What does this mean? BCAAs can help you get more from your workout and support muscle building or muscle maintenance.
BCAA’s are also extremely useful if you are in a caloric deficit for weight loss. When you are eating fewer calories than you are burning your body is at risk for muscle loss. BCAAs help preserve your muscle so that (when combined with strength training) your weight loss will be mostly fat loss.
What happens if your body doesn’t have enough BCAAs?
If your body does not have enough BCAAs in the bloodstream your glycogen levels can become depleted quicker. Since your muscles use glycogen for energy production this means you’ll have less energy to use during your workout. Exercising will deplete your glycogen levels so you may feel great at the beginning of your workout but become fatigued near the end. BCAAs help persevere glycogen stores to give your muscles a reliable energy source for your whole workout.
Having plentiful glycogen stores also helps prevent your body from breaking down muscle for energy. Remember how BCAAs are the building blocks of protein and protein builds muscle? Well your muscle tissue contains protein stores that can be broken down into amino acids and used as fuel. We want to make sure your body doesn’t do this as this will result in muscle loss (also called catabolism).
That’s why BCAA supplements are a win-win for your muscles—they help fuel and protect them. That’s a win-win for you as you’ll be able to work harder and for longer and make more gains!
How can BCAAs help my recovery?
So we now know BCAAs can help improve your workout performance and protect your muscles. Well, they can also help increase your workout recovery after you’ve left the gym. BCAAs are used by your body to support muscle protein recovery – that is repair the muscle damage caused by training to grow bigger, stronger muscles. Research suggests that leucine is the MVP of BCAAs when it comes to building and repairing muscles. That’s why you’ll usually see quality BCAA supplements with a higher ratio of leucine.
Why do I need BCAAs and Protein Powder?
I’m glad you asked. Whey protein contains naturally occurring amino acids such as BCAAs but these are peptide bound. This means that the BCAAs found in whey protein needs to be broken down from protein to aminos and are not likely available for muscle fuel until they have passed the liver. BCAAs are metabolised in the skeletal system itself so can be readily available to fuel and protect your muscles. This is why we recommend adding a BCAA to your supplement stack as well as protein powder. Protein powder plays a more important role outside of training and workouts while BCAAs are the more important around your workout.
What is the best ratio of BCAAs?
Leucine plays the biggest role in muscle growth however Isoleucine and Valine are still important. Jim Stoppani recommends using the 2:1:1 ratio. He says although leucine has the most impact on muscle growth, Valine will help keep you alert and energised and Isoleucine can help maximize fat burning and reduce fat storage. By using a ratio higher than 2:1:1 for extra leucine you would not be able to receive the benefits of energy and fat loss from valine and isoleucine.
When should I take BCAAs?
BCAA supplements can be consumed before, during and after exercise. They can also be consumed during the day to keep you alert and prevent muscle loss if you’re eating at a caloric deficit. It’s recommended to take 5g of BCAAs a day which is usually one serving. Of course for the best gains, you should be consuming BCAAs with a healthy diet and strength training regime.
12 WAYS TO COMBAT STRESS, SLEEP BETTER & FEEL AMAZING EVERYDAY
Stress affects us all. Some days it's worse than others, and over time, it takes its toll on how we look, feel and perform.
Over 90% of adults say they experience stress or anxiety daily, and 74% say it's so great they feel unable to cope1. Add to this physical stress of training, injury, infection, or environmental toxins. Even certain foods can create stress on our bodily systems.
Some acute stress is helpful. However, chronic stress can be very harmful - even deadly!!
Here are ten things stress can cause and 12 ways to effectively combat stress:
Reduced Thyroid Function
Weight Gain
Muscle Loss
Gut Issues
Lowered Sex Drive
Skin Breakouts
Hair Loss
Low Energy
Irritability & Loss of Empathy
Sleep Disturbances
How do we fix this?
1) EXERCISE:
Exercise is more effective in reducing stress, anxiety, and depression than the top 5 antidepressant medications 2.
It might sound counterintuitive, but regular acute physical stress can significantly combat chronic mental stress. People who exercise regularly are less likely to experience anxiety and depression3.
Exercise releases endorphins and gives you confidence which may help reduce your stress. During or immediately after training, be sure to use essential amino acids like AMINO SWITCH™ to accelerate recovery. AMINO SWITCH™ also contains the adaptogen Schisandra, which has been shown to increase energy and reduce stress.
2) LAUGH:
You've probably heard the term 'LAUGHTER IS THE BEST MEDICINE. Well, when it comes to stress, that is entirely true.
When you have fun and laugh, it's hard to feel stressed. Laughing has a natural lowering effect on cortisol (stress hormones) and increases serotonin (happy hormone). It also activates the Vagus nerve, which helps transport the serotonin from your gut to your brain.
One study showed laughing could help healing by activating the immune system, which could further reduce the effects of physical and emotional stress4. When we are stressed, it lowers our immunity which can result in increased inflammation and reduced recovery.
Try watching comedies or hanging out with people who make you laugh and enjoy life. Once you start, it can become infectious. 😊
3) SING:
Like laughter, singing also boosts serotonin and activates the Vagus nerve. This has a relaxing effect and has been shown to reduce tension, stress, and anxiety.
In one study, the music you enjoyed, because it brought back happy nostalgic memories, was the most effective at reducing stress markers.
So next time you're in the car on your way to or from work, belt out a tune you love at the top of your voice and watch your stress levels drop.
4) SPEND TIME WITH FRIENDS:
People who live the longest, healthiest lives have two things in common: Purpose and community. Supporting friends and hanging out with friends and family can be stress-reducing.
One study showed men and women with the least social connections had the most significant levels of anxiety and depression.
However, pick your friends carefully and hang around people who support your goals and are genuinely fun to be around.
5) SUPPLEMENT:
Many natural ingredients can reduce stress. Here is a list of the top 7 and the supplements you can find them in -
· Magnesium – ADRENAL SWITCH™ & ALPHA SWITCH™
This super important mineral is involved in over 600 bodily processes per day. It is critical for energy metabolism, nervous system relaxation, muscle recovery, energy, and so much more.
Nearly 75% of the population is not getting enough magnesium for their daily needs. Simply supplementing with magnesium citrate after exercise or before bed will profoundly benefit your recovery and lower your cortisol (stress).
· Ashwagandha – ADRENAL SWITCH™ & ALPHA SWITCH™
Known as the king of herbs. This Ayurvedic medicinal root has been used for centuries to help combat fatigue, reduce stress, and support energy. It is an adaptogen class of compounds that aid our mind and body adapt to stress.
Ashwagandha contains a natural compound called Withanolides that have been shown to lower cortisol (stress) and support natural hormone balance.
· Schisandra – AMINO SWITCH™ & ESTRO SWITCH™
This traditional Chinese medicinal berry supports qi (energy & life force). It elicits some of its benefits through liver detoxification. It is also an effective adaptogen (like ashwagandha) and improves how your body responds to caffeine by reducing jitters, improving energy levels and preventing an energy crash.
Schisandra needs to provide high levels of Schisandrin A like that found in AMINO SWITCH™ & ESTRO SWITCH™.
· Alpina galanga – COFFEE SWITCH™, THERMAL SWITCH™ & POWER SWITCH™
This unique alpine grown galangal extract has been shown to improve your tolerance to stress. It was voted 2019 innovative ingredient of the year and outperforms caffeine in focus and alertness scores without activating the central nervous system (without producing adrenaline or cortisol).
Alpina galanga will often be found in combination with caffeine or coffee, as it has been shown to amplify your body's response to caffeine by 30 – 50% and make it feel cleaner & longer lasting.
Alpina may also reduce adenosine in the brain. Therefore, preventing mental fatigue, tiredness and procrastination. It also boosts D2 dopamine receptor sensitivity, which helps combat stress by boosting mood.
The feeling of Alpina and Caffeine together is one of happiness, alertness and profound focus.
· Glycine – ADRENAL SWITCH™ & COLLAGEN SWITCH™
This non-essential amino acid has many benefits, including its tonifying effect on the nervous system. Glycine also helps support connective tissue recovery, immune response, and energy by supporting endogenous (internal) creatine production.
Like GABA, it has a calming effect if used after exercise or before bed. However, Glycine can be consumed before training, where it can help improve energy.
· L-Theanine – ADRENAL SWITCH™
L-Theanine is another non-essential amino acid with the ability to calm your body and brain. L-Theanine is found in green tea and has been shown to take the edge off caffeine (reduce jitters or anxiety) while promoting focus and elevating mood.
· Medicinal Mushrooms – VITALITY SWITCH™ & COFFEE SWITCH™
Medicinal mushrooms have been used in traditional Chinese medicine and Ayurvedic medicine systems for centuries. They are adaptogens that help support your body's response to stress. They're also great at lowering inflammation which could be causing chronic physical stress. Medicinal mushrooms like Shitake, Maitake, Turkey Tail, King Trumpet and Cordyceps support energy and immunity while fighting pathogens like viruses, bacteria, fungus etc.
6) GET YOUR MACROS & MICROS RIGHT:
Undereating or eating calorie-dense but micronutrient depleted food can profoundly affect your mental health, stress, and body fat levels.
Keep in mind 'FOOD CAN CHANGE YOUR MOOD'. Eating food that spikes and then drops your blood sugar levels can leave you exhausted, tired, grumpy, and hungry.
Being in a chronic calorie deficit can increase cortisol (stress hormone), slow fat loss, increase muscle loss, and increase inflammation and stress. Make your diet cyclical and have higher calorie days mixed in with your calorie deficit. Using KETO SWITCH™ between meals or during fasting on your calorie deficit days can reduce muscle loss, support brain function, and reduce hunger.
7) MEDITATION & MINDFULNESS:
We all know meditation and mindfulness are helpful ways of reducing stress. However, some people have difficulty clearing their minds when attempting meditation. Apps like 'Head Space' and others can teach you or guide you through meditation, which can be life-changing.
8) CUDDLE:
Cuddling, hugging, kissing, and sex can relieve stress by promoting the release of oxytocin and serotonin. These practices have been shown to lower blood pressure, heart rate and other emotional and physical symptoms of stress.
Chimpanzees also cuddle friends and family who are stressed, and it has the same hormonal response in our closest primate relatives.
9) YOGA & STRETCHING
Yoga is an ancient Ayurvedic practice that has been shown to lower stress and anxiety for centuries. Studies looking at Yoga's overall effects have shown it to boost mood and lower stress. It may be as effective at treating depression as some medications.
10) BREATHE:
Slowing your breathing helps to activate the parasympathetic (rest, digest, relax & recover) nervous system. It is the opposite of the fight or flight sympathetic nervous system, which is activated by shallow quick breaths.
If you get into anxiety or panic, try 'Box Breathing'.
· Breathe in through your nose for 4 seconds.
· Hold your breath for 4 seconds.
· Exhale through your mouth for 4 seconds.
· Hold the exhale for 4 seconds.
· Repeat 4 times.
11) GET A PET:
Pets are like cuddling. They help us release oxytocin and serotonin. However, sometimes pets are even better because they generally provide unconditional love in return, and the relationships are not as complicated as human ones.
Having a pet may also keep you active as you must exercise them daily, which is stress-relieving.
12) GET OUT IN NATURE:
Being in nature, surrounded by trees, mountains, lakes, streams or even on the beach, listening to the crashing waves is therapeutic and stress relieving. Part of the stress-relieving effect is due to our connection to the planet, and part of it is the disconnection from emails, social media and more which can increase stress.
Another part is the sunlight on our skin boosts Vitamin D, endorphins and oxytocin, which have immune-boosting, hormone-regulating and stress relieving benefits. Disconnect at least once a week and exercise in nature (not just in the gym or around the block). Breathe in the fresh air and take in the calming effects being away from the city provides.
SUMMARY:
There are so many stressors in our lives and multiple ways to help manage or destress. You need to consider what is stressing you the most and make efforts to remove these stressors from your life.
If you practice all the above techniques but continue to expose yourself to a stressful job or relationship, it is like trying to put out a forest fire with a garden hose. It will help but may not prevent all the adverse effects of stress.
Switch Nutrition aim to help people live healthier, more active lifestyles providing your body with all it needs to get the most out of each day with their wide range of products. Check out their range of products here.
One of the most apparent symptoms of stress is a lack of energy or enthusiasm. Getting a good night's sleep by having ADRENAL SWITCH™ before bed will be the number one place to start.
And when you wake up, try replacing your daily brew with COFFEE SWITCH™ for longer-lasting healthier energy!!
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified healthcare provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified healthcare provider.
BSN Syntha-6 Edge is BSN’s leaner version of Syntha-6 for those athletes and bodybuilders who are looking for the same great taste but with leaner macros. With a lower carbohydrate and fat content, and less calories, it’s amazing that it still tastes just as good!
Are you struggling to gain weight? If no matter how much you eat or how hard you train you just can’t make the number on the scales move, then you need to read this article. We’ve got five tips for gaining weight for “hard gainers” to apply and watch their bodies grow!
While you'll hear most people today talking about how they want to lose weight, not everyone is working out with a goal of shedding pounds. If you're trying to add lean muscle mass to transform yourself from the skinny one in the room to someone muscular and well defined, the process can be difficult.
