How can I Increase my Muscle, Improve Energy, and Ignite Fat Loss?

How can I Increase my Muscle, Improve Energy, and Ignite Fat Loss?

Say Hello to Branched-Chain Amino Acids (BCAAs)!

If you are looking to build more lean muscle, prevent muscle breakdown, improve energy, and increase your fat burning power all with a fairly simple added supplement to your diet, then read on…

Let me introduce you to BCAA or branch-chain amino acids; specifically speaking about the three essential amino, lucine, isoleucine, and valine. BCAAs get the name branch-chain amino acids because of their forked structure that resembles a branch.

As I mentioned before, they help with many things including increasing energy, promoting fat loss but the largest benefit has to do with muscle growth. Lets break down each of these three essential amino acids, starting with the most important, Lucine.

Lucine activates your mechanistic target of rapamycin (MTOR); which is a serine/threonine protein kinase that regulates cell growth, protein synthesis, as well as many other cell functions. In short, Lucine is the match that lights the muscle protein synthesis fire leading to more lean muscle development.

Clinical studies suggest that people adding extra lucine to your post-workout meal (shake or real foods) show greater muscle protein synthesis then those who used the post-workout meal alone. For this reason, it is important that when choosing a BCAA supplement, make sure when looking at the ratio, lucine has the greater quantity over isoleucine or valine.

Isoleucine is to fat loss what lucine is to muscle growth. Isoleucine activates your peroxisome proliferator-activated receptor gamma (PPARG); which regulates fatty acid storage and glucose metabolism. Meaning it turns on your fat burning process and turns off your fat storage (sort-of). More specifically it increases the activity of genes that encourage fat burning, and decreases the activity of those that would promote fat storing.

Valine is the third essential amino acid mentioned, and sticking with the metaphor above, its effect is connected to the increase in energy (and reduces muscle fatigue). The other two EAAs work by activating a receptor, but the way Valine works is slightly different. Imagine your body’s blood vessels  as a freeway with traffic. All amino acids are merging to get in one line to the brain; valine competes with tryptophan for that lane leading to the brain, and valine is a much more aggressive driver. So what does mean?

Well, when you do intense exercise such as weight training or prolonged cardio, your body produces an amino acid called tryptophan. Once it reaches the brain, tryptophan is converted into a serotonin called 5-hydroxytryptamine (5-HT). When your body is flooded with serotonin during exercise, it tells the brain that your body is fatigued leading to reduced strength and endurance. Valine blocks the highway leading to the brain minimizing the serotonin production and blocking the signals of muscular fatigue.

So whats the right ratio and how much should I be taking is probably what your asking yourself right now… Great question. Research suggests that a 2:1:1 of leucine to isoleucine and valine promotes the greatest benefit for building of lean muscle mass, minimizing muscle breakdown, improving energy and igniting your fat burning. For the fairly average person, I would recommend aiming for 5 grams (5000mg) of BCAA with a 2:1:1 ratio of lucine [2500mg] to isoleucine [1250mg] and valine [1250mg] before your workout, about 30 mins prior. And follow your workout with you post-workout meal with another 5 grams with the same breakdown. [Of course there are exceptions to that rule and you should always check with your physician prior to adding any supplements or even prior to starting a workout routine.] Make sure to check if your Post-Workout Shake already has the BCAA in them because getting excessive quantities more will not benefit you significantly and more likely than not, would just be a waste of your money.

I hope this info was helpful in your quest to building a stronger, healthier, happier you. Remember to always “Train with Purpose.” and if you found this to be helpful, I am sure your friends who are on the same journey as you would love to find this knowledge. Please Share this on Facebook and Twitter using the links below. Thank you!