Professional Documents
Culture Documents
Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs
STORE
TRAINING
COMMUNITY
Home Articles & Videos Supplementation Muscle Building Amino Acids & BCAAs
MUSCLE BUILDING
AMINO ACIDS & BCAAS
Leucine
BETA ALANINE
CASEIN PROTEIN
CREATINE
GAINERS
GLUTAMINE
GROWTH HORMONE
HORMONES
MUSCLE BUILDING
SUPPLEMENTS
PROTEIN BARS
SOY PROTEIN
75
Tw eet
397
22
EMAIL
MORE
Me gusta
SHARE
http://www.bodybuilding.com/fun/aminos-are-essential-lift-longer-and-grow-stronger-with-bcaas.html
1/9
1/2/2015
Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs
feel more pleasant and manageable.
Another way that BCAAs work to enhance muscle growth and strength is by boosting levels of
growth hormone (GH). Italian researchers found that athletes taking BCAAs for one month had
higher levels of growth hormone after workouts. The higher your GH levels after workouts, the
greater the increases in muscle size and strength you can expect.
Yet another hormone that BCAAs influence to promote muscle growth and strength gains is
cortisol. Research has shown that athletes taking BCAAs have lower levels of cortisol during
exercise. This blunting of cortisol levels is thought to increase muscle growth because cortisol
encourages muscle breakdown and interferes with the anabolic hormone testosterone. Numerous
studies have confirmed that athletes taking BCAAs have significantly less muscle breakdown
after exercise and recover more quickly.
http://www.bodybuilding.com/fun/aminos-are-essential-lift-longer-and-grow-stronger-with-bcaas.html
2/9
1/2/2015
Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs
Researchers from Milan, Italy discovered that mice supplemented with BCAAs in their drinking
water had higher amounts of mitochondria in their muscles, higher activity of the longevity gene,
SIRT1, and lived 12 percent longer than those not getting BCAA-enriched water. So
supplementing with BCAAs daily can keep you in the race longer in addition to making you
stronger.
References:
1. Bassit, R.A., Sawada, L.A., Bacurau, R.F., et al. The effect of BCAA
supplementation upon the immune response of triathletes. Medicine & Science in
Sports & Exercise 32(7):1,214-1,219, 2000.
2. Blomstrand E.A role for branched-chain amino acids in reducing central fatigue. J
Nutr. 2006 Feb;136(2):544S-547S.
3. Blomstrand, E., Saltin, B. BCAA intake affects protein metabolism in muscle after
but not during exercise in humans. Journal of Physiology, Endocrinology and
Metabolism 281(2):E365-374, 2001.
4. Borsheim, E., et al. Essential amino acids and muscle protein recovery from
http://www.bodybuilding.com/fun/aminos-are-essential-lift-longer-and-grow-stronger-with-bcaas.html
3/9
1/2/2015
Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs
4. Borsheim, E., et al. Essential amino acids and muscle protein recovery from
resistance exercise. American Journal of Physiology, Endocrinology and Metabolism
283(4):E648-E657, 2002.
5. Coburn, J. W., et al. Effects of leucine and whey protein supplementation during
eight weeks of unilateral resistance training. J Strength Cond Res 2006
May;20(2):284-91.
6. Cota, D., et al. Hypothalamic mTOR signaling regulates food intake. Science. 2006
May 12;312(5775):927-30.
7. Crowe, M. J., et al. Effects of dietary leucine supplementation on exercise
performance.
8. Eur J Appl Physiol. 2006 Aug;97(6):664-72.
9. D'Antona, G., et al. Branched-chain amino acid supplementation promotes survival
and supports cardiac and skeletal muscle mitochondrial biogenesis in middle-aged
mice. Cell Metab. 12(4):362-72, 2010.
10. de Araujo JA, et al. Effect of chronic supplementation with branched-chain amino
acids on the performance and hepatic and muscle glycogen content in trained rats.
Life Sci. 2006 Aug 29;79(14):1343-8.
11. De Lorenzo, A., et al. Effect of acute and chronic branched-chain amino acids on
energy metabolism and muscle performance.Diabetes Nutr Metab. 2003 OctDec;16(5-6):291-7.
12. De Palo, E.F., et al. Plasma lactate, GH and GH-Binding protein levels in exercise
following BCAA supplementation in athletes. Amino Acids 20:1-11, 2001.
13. Donato, J., et al. Effects of leucine supplementation on the body composition and
protein status of rats submitted to food restriction. Nutrition 22(5):520-527, 2006.
14. Gomez-Merino, D., et al. Evidence that the branched-chain amino acid L-valine
prevents exercise-induced release of 5-HT in rat hippocampus. Int J Sports Med.
2001 Jul;22(5):317-22.
15. Greer, BK, et al. Branched-chain amino acid supplementation and indicators of
muscle damage after endurance exercise.Int J Sport Nutr Exerc Metab. 2007
Dec;17(6):595-607.
16. Hassmen, P., et al. Branched-chain amino acid supplementation during 30-km
competitive run: mood and cognitive performance. Nutrition 10(5):405-410, 1994.
17. Karlsson, H. K., et al. Branched-chain amino acids increase p70S6k phosphorylation
in human skeletal muscle after resistance exercise. Am J Physiol Endocrinol Metab,
2007; 287(1):E1-7
18. Koba, T., et al. Branched-chain amino acids supplementation attenuates the
accumulation of blood lactate dehydrogenase during distance running. J Sports Med
Phys Fitness. 2007 Sep;47(3):316-22.
19. Matsumoto, K., et al. Branched-chain amino acids and arginine supplementation
attenuates skeletal muscle proteolysis induced by moderate exercise in young
individuals. Int J Sports Med. 2007 Jun;28(6):531-8.
20. Mourier, A., et al. Combined effects of caloric restriction and branched-chain amino
acid supplementation on body composition and exercise performance in elite
wrestlers.
21. Int J Sports Med 1997 Jan;18(1):47-55.
22. Nishimura, J., et al. "Isoleucine Prevents the Accumulation of Tissue Triglycerides
and Upregulates the Expression of PPAR{alpha} and Uncoupling Protein in DietInduced Obese Mice." J. Nutr., March 2010, in press.
23. Ohtani, M., et al. Amino Acid Mixture Improves Training Efciency in Athletes. J.
Nutr. 136: 538S-543S, 2006.
24. Shimomura, Y., et al. Nutraceutical effects of branched-chain amino acids on
skeletal muscle. J Nutr. 2006 Feb;136(2):529S-532S.
25. Stoppani, J., et al., Consuming branched-chain amino acid supplement during a
resistance training program increases lean mass, muscle strength and fat loss.
Journal of the International Society of Sports Nutrition 2009, 6(Suppl 1):P1, 2009.
26. Talbott, S., et al. Effect of Branched Chain Amino Acids on Salivary Cortisol Levels
During Endurance Exercise. Annual Meeting of the International Society of Sports
Nutrition, Las Vegas, 2006.
27. Tipton, K.D., et al. Acute response of net muscle protein balance reflects 24-h
balance after exercise and amino acid ingestion. American Journal of Physiology,
Endocrinology and Metabolism 284(1):E76-E89, 2003.
RELATED ARTICLES
Ask The Ripped Dude: Best BCAA Practices?
Amino Ammo: Your Key To Bodybuilding Success!
BCAAs: The Many Benefits Of Branched-Chain Amino
Acid Supplements
View All Amino Acids & BCAAs Articles
4/9
1/2/2015
Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs
9 10
EXCELLENT
8.8
Out of 10
Excellent
97 Ratings
35 Comments
Showing 1 - 25 of 35 Comments
Previous
Next
Log In to Comment
ACE0809
Rep Power: 0
Body Stats
ht: 5'9"
wt: 180 lbs
bf: 12.0%
Zoso1116
Rep Power: 0
Body Stats
ht: 5'9"
wt: 202 lbs
bf: 17.0%
Casali
I have been doing IF and training fasted. I take BCAAs
before I train. Is that the only time I should take them?
I eat a huge meal after every workout (Only one meal
on training days). Then I go to sleep.
Rep Power: 0
Body Stats
ht: 6'4"
wt: 230 lbs
bf: 75.0%
NewBuild1
Rep Power: 0
Body Stats
ht: 5'10"
wt: 184 lbs
bf: 7.0%
http://www.bodybuilding.com/fun/aminos-are-essential-lift-longer-and-grow-stronger-with-bcaas.html
5/9
1/2/2015
Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs
xrizzox
if you're taking BCAA's while training fasted you're
defeating the purpose of training fasted
Apr 29, 2013 6:14pm | report
Body Stats
ht: 5'5"
wt: 141 lbs
bf: 22.0%
Rep Power: 0
xtmfit
Thanx good info
Body Stats
ht: 5'7"
wt: 165 lbs
bf: 17.0%
Rep Power: 0
kbmulvaney
Great article. I'm going to start taking BCAA's now haha
Body Stats
ht: 5'11"
wt: 171.2 lbs
bf: 14.6%
Rep Power: 0
solarconscious
some gainers have them stocked in already. 2n1
benefit
Jan 2, 2015 1:14pm | report
Body Stats
ht: 6'0"
wt: 165.4 lbs
bf: 8.7%
Rep Power: 0
dajunglebrotha
that dude curln that bar is huge!!!
Body Stats
ht: 5'6"
wt: 161 lbs
bf: 8.0%
Rep Power: 0
wpetrie
He snorts his BCAA's
Body Stats
ht: 6'1"
wt: 201 lbs
bf: 15.0%
Rep Power: 0
liorelr
I stick to universal's uni-liver. Most bcaa powders are filled
with artificial flavors and sweetners
Feb 21, 2013 1:56pm | report
Body Stats
ht: 5'10"
wt: 195.55 lbs
bf: 14.0%
Rep Power: 0
HBDYWI
Rep Power: 0
Body Stats
ht: 6'1"
wt: 195 lbs
bf: 9.0%
i don't know you but i'm pretty sure you don't eat
THAT healthy and i'm not a doctor but i don't think
that'll kill you. so if a flavored BCAA is the worst thing
you'll have all day, you'll live.
Feb 22, 2013 11:43am | report
http://www.bodybuilding.com/fun/aminos-are-essential-lift-longer-and-grow-stronger-with-bcaas.html
6/9
1/2/2015
Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs
messymatt
Excellent article. BCAAs will slowly develop a similar
reputation to that of creatine. Essential.
Feb 21, 2013 2:29pm | report
Body Stats
ht: 5'8"
wt: 161 lbs
bf: 15.0%
Rep Power: 0
HBDYWI
bro that picture has to go. thats mad sketchy.
Body Stats
ht: 6'1"
wt: 195 lbs
bf: 9.0%
Rep Power: 0
messymatt
I'll listen when you are brave enough to upload one.
Body Stats
ht: 5'8"
wt: 161 lbs
bf: 15.0%
Rep Power: 0
michelle314
hahah
Body Stats
ht: 5'5"
wt: 171 lbs
bf: 25.0%
Rep Power: 0
crookedletter
Rep Power: 0
Body Stats
ht: 6'9"
wt: 318.4 lbs
bf: 25.2%
Article Rated: 9
Feb 21, 2013 3:51pm | report
fashionfella
Rep Power: 0
Body Stats
ht: 5'11"
wt: 180 lbs
bf: 11.0%
jtortorich
Rep Power: 0
First off nice read. Secondly I feel a lot like some of you here. I
take BCAA tabs before every solid meal as well as whey
protein with BCAA. I feel like when im dieting the BCAA's
save me from losing a lot of Muscle mass because they are
used for fuel as well as repairing your muscles. Otherwise
there really is no need to take them when bulking, you will
waste your money.
Body Stats
ht: 5'11"
wt: 193 lbs
bf: 13.0%
cssrss
Rep Power: 0
http://www.bodybuilding.com/fun/aminos-are-essential-lift-longer-and-grow-stronger-with-bcaas.html
Body Stats
ht: 6'2"
wt: 190 lbs
bf: 8.0%
7/9
1/2/2015
Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs
intuitive to keeping a lower body fat? Or is the over all caloric
value of these BCAA's negligible?
Feb 22, 2013 4:21pm | report
masterlucero
I thought BCAA's were already in a Whey Protein supplement
and that was why Whey was the best protein to take among
other reasons... So this article is saying to take additional
BCAA'S as well as Whey?
Rep Power: 0
Body Stats
ht: 6'2"
wt: 185 lbs
peeps135
Every time I read one of these articles I want to buy more
supplements. Looks like MP Assault already has BCAAs and
so does my post workout shake. Purchase avoided = )
Rep Power: 0
Body Stats
ht: 6'0"
wt: 216 lbs
dynamiterec01
been looking for a good, simple explanation of exactly what
bcaas do. search is over.
Jun 26, 2013 12:27pm | report
Rep Power: 0
attractive19
Rep Power: 0
Body Stats
ht: 6'2"
wt: 205 lbs
bf: 20.0%
Kupcis
I love bcaa ...
Body Stats
ht: 6'0"
wt: 234.13 lbs
bf: 15.0%
Rep Power: 0
Showing 1 - 25 of 35 Comments
Previous
Next
FEATURED PRODUCT
BodySpace - Join FREE!
BodySpace is YOUR key to success! Create a profile, meet others,
track your progress and much more!
CORE VALUE #1: ALWAYS BE TRUTHFUL AND HONEST IN EVERY ASPECT OF BUSINESS.
NEED HELP?
http://www.bodybuilding.com/fun/aminos-are-essential-lift-longer-and-grow-stronger-with-bcaas.html
8/9
1/2/2015
Bodybuilding.com - Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs
NEED HELP?
Email Support
Order History
Live Chat
Returns/Exchanges
Gift Certificates
US Shipping
Payment Methods
International Shipping
CONNECT WITH US
Careers
Terms of Use
About Us
Site Map
Affiliates
2014 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.comsm and BodySpace are trademarks of Bodybuilding.com, LLC.
Bodybuilding.com, 5777 N. Meeker Ave. Boise ID 83713 USA - 1-866-236-8417
http://www.bodybuilding.com/fun/aminos-are-essential-lift-longer-and-grow-stronger-with-bcaas.html
9/9