Quote:
Originally Posted by csaba73  Mike,
as always you are a star-just for clarification:
1/ for the vitamins - what would be the ingredients you have to keep below certain RDA (reason for question that US and European RDA's differ - so I really would like to know what US recommendation is)
2/ BCAA how much to take over-and-above the 5.5g already in the whey protein?
thanks buddy |
well you have to remember that RDA is a guide line, and mostly outdated along with not having active or athletic people in mind, i just made a new thread on vitamins in the supplement section actually if you want to check that out, its called " vitamins"
as for the BCAA`s, i posted this a long while back,
What are BCAAs?
Amino acids, as you probably know are the building blocks of protein, which in turn are the building blocks of muscle. Research has revealed that certain amino acids –specifically, the branched-chain amino acids (BCAAs) maintain your muscle mass and strength during times of physical stress and intense workouts, all while preventing fatigue during exercise. The BCAAs: leucine, isoleucine and valine, are three essential amino acids. The ‘branched chain’ designation refers to their unique chemical structure. The ‘essential’ terminology indicates that your body cannot make them, so they must be obtained from the diet. The combination of these three BCAA’s makes up approximately 1/3 of skeletal muscle in the human body.
What do BCAAs do?
The BCAAs are of special importance to any nutrition program because they are not broken down in the liver but rather by-pass the liver and are transported directly to the muscle. Once in the muscle they play a significant role in transforming the body into a muscle building factory by influencing various aspects of muscle metabolism. Aside from playing an important role in protein synthesis, the BCAAs provide extra energy during heavy lifting, help spare muscle tissue and fight mental brain drain as you battle through a workout. The BCAAs unlike many other amino acids can also be used as fuel, producing energy to support your muscles during prolonged, intense exercise.
How do BCAAs prevent muscle loss?
The BCAAs reduce protein breakdown (catabolism), by stimulating the release of insulin. Insulin we know is an anabolic hormone usually associated with building various energy molecules in the body (glycogen and triglycerides). However, research has also shown that insulin plays a very important role in preventing the breakdown of muscle following periods of physical stress, such as after weight-lifting and running, thereby preserving muscle mass.
How do BCAAs aid in muscle growth?
BCAAs and particularly leucine, have anabolic (muscle-building) abilities by influencing various signalling cascades and chemical signals that
activate protein synthesis. Through phosphyorylaton of mTOR (a key regulator of cell growth and protein synthesis), the BCAAs transforms the body into a muscle building machine. In simple terms, the body is switched into an anabolic state, using available amino acids to build protein and hard dense muscle. Therefore, to obtain the greatest benefit from BCAA supplements you must ensure that you are obtaining enough protein from your diet to support your increased ability to grow.
How do BCAA aid in mental fatigue and performance?
BCAAs are known to have a positive effect on mood and mental function in endurance athletes. Although limited, research supports the idea that the BCAAs can decrease serotonin in the brain (serotonin can cause a sense of tiredness), thereby lowering mental fatigue keeping one mentally sharp during prolonged endurance exercise.
Do I get enough BCAAs from the protein I eat?
Dairy and red meat contain the greatest amounts of BCAAs. Other sources include whey protein and
egg protein. Although, they are present in all protein containing foods, there is a definite advantage supplementing your diet with additional BCAAs, especially before or after training in order to obtain the greatest benefit from these exceptional amino acids have on muscle building.
Who should take them?
Bodybuilders, athletes, serious weight trainers who workout regularly, and endurance athletes who regularly compete in aerobic events such as running, cycling or swimming will benefit from supplementing with BCAA.
How much should I take, when and how often?
BCAAs can be taken at anytime during the day, preferably on an empty stomach to avoid competition for absorption with other amino acids. Although, the most beneficial time to take BCAAs is directly before training.
An acute dose of BCAA probably won’t directly boost endurance during a competitive event but taking 7-10 grams before strenuous workouts will produce beneficial long-term effects in the serious athlete
