Muscle Building by BCAAs

Muscle tissue is made-up of proteins and protein is made up of amino acids, which are bind together like a necklace. The way that muscle grows is by stringing together amino acids to make more protein and this process is known as muscle protein synthesis. Although the three BCAAs are critical components in the "strings" of proteins that make muscle, their role in muscle-building is more than serving as building blocks. Research has shown that taking BCAA supplements before workouts lowers the amount of tryptophan that gets into the brain and therefore delays fatigue by allowing more of another fuel source to be used, the onset of fatigue is delayed, which matters when training for endurance. BCAA supplements also spare glycogen by as much as 30 percent, it is likely by increasing levels of another amino acid, alanine, in the blood, which the liver turns into glucose that the muscles can utilize during exercise.

The issue with the BCAA supplements contained in whey protein or any protein rich food is that they are peptide bonded and must be released in the digestive system before being absorbed and effective in the blood stream. Even though whey protein is a reasonably fast digesting protein source, it takes time for the amino acids to be digested and become effective. BCAA supplements in powder form can be taken around 2 to 4 times daily depending on your training planning. During a workout plan, it is normally supplemented before during or after a workout. When your session lasts over an hour, it can be a refreshing beverage whilst you train and it helps to keep you hydrated. You can also supplement BCAA supplements in powdered form first thing on a morning or last thing on a night before bed. Experts recommend that you make sure your supplement doesn’t have caffeine in it before bed.

The human body is a machine that relies on timing. Releasing the right nutrients at the right time keeps you going, or stops you from working. If you have to choose, depending on your goal there is a best time to take BCAA supplements. If you want to delay the burn out that you feel at the end of a workout, then the best time to take BCAA supplements is right before you work out.

Taking BCAA supplements at both of these times is going to release that right dosage of nutrients to your body at exactly the right time:

• This stops your body from using its own fuel which is muscle burning.
• It also gives your body enough additional resources to do what it needs to do.

Timing is everything in supplementation. As long as you're getting enough dietary macronutrients such as proteins, fat and carbohydrates lean body mass, or muscle will be spared. If you do decided to take BCAA supplements, make sure they're from a reliable and safely approved company. And most importantly, pay attention to how you feel while taking them. If you think it makes a difference in your workout plans then go for it.

If you want to skip the soreness that you feel after a workout, then the best time to take BCAA supplements is when you finish.

What to Expect In Post Workout Supplements

For people who are looking forward to building muscles then BCAA blend becomes very essential for them. Although one study showed that following endurance exercise, glycogen levels were replenished more rapidly when carbohydrates were consumed shortly after the exercise. The most common argument is that the subsequent cellular hydration and swelling will have an anti-catabolic effect on muscle. I don't believe that this is possible because cellular hydration to the extent that we get with creatine supplementation has little effect on muscle protein synthesis or breakdown in healthy men or women. For others, proteins post-workout helps in repairing the muscles and tissues which have worn off during an intense workout.

It’s important to know when using supplements to cycle your post workout supplements. Your body can get accustomed to a supplement and begin to not work as effectively.

Creatine

Creatine is popular because it works. It gives you the ability to maximize your strength and that will lead to muscle growth.

BCAA

The great thing about taking BCAA before a workout is that it helps reduce muscle tissue breakdown. It also allows the body some quick energy to get your workout done. It prevents the body from losing  you of essential aminos from your muscle tissue.

Caffeine

Caffeine has always been known to be the most popular performance enhancer around. It acts on the central nervous system; it also has a means of increasing metabolism. It works by releasing fatty acids into your blood stream to be used as energy. Now that’s one heck of a fat burner if taken before a workout.

Whey protein 

Post workout like whey protein concentrates and isolates are best to post workout supplement because whey helps in a quick boost in the muscle recovery and it also helps in quick muscle growth. Whey hydrolysates and casein helps in increasing the absorption of amino acids in the body making it an excellent post workout supplement. 

The importance of eating after a workout is to restore the energy depleted during the workout. Moreover, you want to rebuild muscle and fuelling them with food is an excellent way to do that. You can rebuild the tissue that breaks down during an intense workout by eating within two hours after your workout. Many people like to down a protein-packed shake, which is a great way to rebuild.

The post workout window theory has struck fear into many people. The thought that you have just minutes to consume a post workout meal before the optimum window for muscle growth slams in your face is an anxiety provoking concept.one of the main reasons the short post workout nutrition myth has exploded is through bodybuilding supplement companies. Sports and bodybuilding supplement companies are masters at convincing people to buy useless products that they don’t need. This is one of the reasons most people obsess over post workout nutrition. Post workout supplement manufacturers have people living in fear that they need to buy these supplements all the time, to gain best results from the hard effort they put in at the gym.

Nutritional Needs for Your Pre Workout

While the intense resistance exercises will only consume an hour of your time, what you eat 90 minutes before has a significant impact on the net results. Research has shown that the timing of your pre workout nutrition consumption affects the anabolic response of muscle to resistance exercise. It is simply stated, the process that builds up muscle and strength is driven by anabolism. This metabolic process stimulates protein synthesis which results in muscle growth.

Carbohydrates

Carbohydrates are responsible for refuelling the muscles by getting stored in the body in the form of glycogen. When the levels of glycogen reduce in the body, we feel fatigued. During workout sessions, stored glycogen is used up by the body to give energy. If carbohydrates are not taken before the workout, the stored glycogen will be completely used up and it will have no backup energy left for the body which ultimately leads to workout energy. The carbohydrates taken before workout must be simple carbohydrates like fruits or fruit juices. A special sports drink can help in such cases. It is always better to consult your health coach before selecting the pre-workout carbohydrates quantity.

Caffeine

You may not realize it, but coffee’s main ingredient and your a.m. stimulant is added to almost all thermogenic and pre-workout supplements. Researchers have shown that caffeine helps in improving the endurance during the workout sessions. When it comes to caffeine supplement, the dosage is very important because an overdose of caffeine can make you nauseous and nervous.

L-Arginine

L-arginine is an amino acid found in red meat, poultry, fish, and dairy products, and it's necessary for your body to make proteins, increase growth hormone, promote muscle protein synthesis, and relax blood vessels.

Here are the best pre workout nutrition you can eat within an hour before your workout:

Fruits and Yogurt

Fruit is high in carbohydrates and greek yogurt is packed with high-quality protein. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage. Fruits are highly beneficial to our body so does its contribution for your pre workout nutrition needs.

Bananas

Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. Bananas are also good for the heart.

Bread

A slice of wholegrain bread is a good source of carbohydrates. If you’re working out during your lunch break, grab some bread about 30 minutes before you head out. You should eat about 30 grams of carbohydrates and 15 to 20 grams of protein. Wheat bread is also advisable.

Rich Oats

Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising. Oatmeal’s are also good sources nutrients.

A good pre workout nutrition and supplement helps to push the boundaries of what you’re capable of, smash your limits and achieve your goals and targets both quicker and more efficiently. Whilst you can get single-ingredient pre workout supplements, they are often found as a mix of different pre workout nutrition to hit your body from different angles.