What are BCAAs and who should take them.

Branched-chain amino-acids (BCAAs) are amino-acids built of leucine, isoleucine and valine. They are known to reduce body fat, stimulate growth of muscle tissue and help maintain the figure developed through muscle- defining workouts.

Therefore, when asked about who the offer of BCAA supplementation should be targeted at, we should answer that at all those who are searching for ways to increase their lean mass and have a well-defined body. Here I mean both athletes and amateurs who value healthy lifestyle without obesity and want to reduce the risk of developing coronary heart diseases, cancers or diabetes. With BCAAs, they can develop a beautiful body and get rid of fat without losing muscles.

BCAAs in tests

To confirm the above, let me refer to two tests.
The first one, carried out in 2009 by Stoppani, involved 36 strength athletes divided into 3 groups. The participants were subjected to an 8-week supplementation with a BCAA drink, whey drink and carbohydrates respectively. Athletes from the BCAA group reported muscle growth of 2 kg when compared to the “whey” subjects and of 3 kg when compared to the “carbohydrates” group, with concurrent fat loss of over 1% more than in the remaining groups.

The other test was conducted in 1995 by Candeloro. During the test, ten healthy and non-working-out persons took BCAAs for 30 days, whereupon measurements were taken, showing muscle growth (by 0.08 kg) and noticeable fat loss.

The results of the first test are in opposition to the opinions of certain specialists who claim that additional BCAA supplementation of a well-balanced diet is aimless. Conclusions drawn from the experiment clearly show the advantage of taking BCAAs as a supplement over their equivalents that can be found, for instance, in whey, for the growth of muscles with concurrent fat loss.

A decisive factor in the determination of the time of the day when BCAAs should be taken is the fact that branched-chain amino acids activate the same anabolic paths as the thoroughly tested nitrogen oxide, i.e. by permeating directly to the muscles (right after administered, nitrogen oxide instantly activates protein synthesis and enhances muscle proliferation). Knowing this, it can be concluded that both NO and BCAA  should be taken pre- and post-workout.

BCAA before bedtime and right after waking up?

The considerations presented above are additionally supported by the otherwise true opinion that at night, it is catabolic processes that prevail in the body, while the anabolic phase is calmed down, wherefore supplementation with BCAA would smooth away the metabolic changes that are unfavourable to muscles. Nonetheless, it shows that both branched-chain amino-acids and tryptophan are distributed within the muscles and the brain through the same transport paths.  In the brain, tryptophan is transformed into messengers such as melatonin and serotonin, indirectly lifting the mood and improving the quality of sleep. The competition between NO and BCAA for this transport path can significantly impair the body’s resting parameters and disturb the person’s mental condition. In muscles, in turn, melatonin and serotonin stimulate muscle proliferation, which is a desirable effect as well.

Why are proteins so important for the body?

All those who work hard to improve their physical fitness or practise sport professionally know very well that the amounts of proteins they deliver to their bodies can determine the results they obtain. Whether a protein is useful for the human body depends on the content of amino-acids and on its biological value (BV), i.e. the amounts of nitrogen derived from the protein which is retained by the body. The easiest to digest and the most absorbable proteins are obtained from hen eggs. The body uses up to 94% of the proteins contained in the eggs. This makes hen egg a reference point for other natural sources of protein (hen egg is the first on the list with BV = 100).

The market of nutrients for athletes and bodybuilders abounds with dissolving protein powders, manufactured in different technological processes, with a BV higher than that of hen eggs. This makes such products absorbed much easier than proteins obtained from hen egg.

Hen egg-white – the primary source

For years, hen egg has been considered beneficial to professional athletes or bodybuilders. Its popularity was because it was known as a comprehensive source of exogenous amino-acids, i.e. ones that cannot be produced by the body and must be delivered with diet, as an important health-enhancing factor. In fact, hen egg contains several amino-acids that are indispensable for an adult to have a healthy life, including leucine, valine, isoleucine, phenylalanine, tryptophan, methionine, threonine and lysine. Plus, it is characterised by the highest content of alanine and arginine, which stimulate nitric oxide synthesis. Nitric oxide causes blood vessel dilation and enhances skeletal muscle blood flow, thus improving the supply of oxygen, nutrients and anabolic hormones to the muscles. Additionally, hen egg is a perfect source of vitamins E, K, A and B, riboflavin, folic acid and minerals, including potassium, magnesium, zinc, calcium, phosphorus, copper, iron and selenium; and is rich in branched-chain amino-acids (BCAA).

Hen egg is easily digested by the human body, and delivers building materials needed for muscle recovery and proliferation. Although effective, the process of digestion and absorption of egg whites is rather slow and takes c.a. 1.5-3 hours, in which time the blood is continuously saturated with amino-acids. Hen egg-white has a beneficial effect on post-workout muscle recovery and helps maintain a positive nitrogen balance.

When to drink protein cocktails with hen egg-white?

Protein cocktails with hen egg-white should be drunk right before bedtime. When combined with other fast absorbing protein sources, they can be used immediately after working out and at any time of the day. It is also a good idea to drink the cocktail 1 hour before workout, to ensure high level of anabolic amino-acids during intense anabolic activity. This will suppress the catabolic response of the muscle tissue whilst intensifying anabolic reactions.

Hydrolysed whey protein

Hydrolysates are milk proteins produced due to the breaking of peptide bonds in the process of hydrolysis. In the reaction, the compounds are converted to a fast-absorbing form. This means that whey is a fast-digestible and, thus, highly anabolic source of protein; maximum blood concentration is achieved after 1-1.5 hour after consumption.

Absorption of such proteins takes 15 to 60 minutes. A nutrient based on this type of protein should be taken 15 minutes before and immediately after workout. Hydrolysed whey protein is the most anabolic product when it comes to short-term protein synthesis. It should be eaten together with other forms of protein, which have longer digestion time. To minimise the time when the body is left without the ingredients needed for recovery, hydrolysed whey protein should be taken right after the workout, together with complex amino-acids absorbed from the digestive tract immediately after consumption. Hydrolysed protein can also be drunk during workout, to minimise catabolic damage to the muscle tissue. Plus, it makes a perfect snack. Nonetheless, it must be remembered that hydrolysed whey protein does not deliver the sufficient amount of calories for the body to initiate metabolic processes. This calorific deficiency prevents the body from getting enough nutrients, which, in turn, slows down metabolism.

Casein and micellar casein

In the last ten years bodybuilders have become increasingly attentive to protein content in their everyday diet. This is because they have understood that muscle growth depends on the amount of protein that they regularly deliver to their bodies. Among the proteins that are specifically popular with bodybuilders and athletes is casein. Casein is a milk protein isolated in the digestive process. It is the most important of all milk proteins (comprising c. 80% of the proteins in cow’s milk), and a most useful agent in haemoglobin and plasma protein synthesis.

Casein proteins are high quality proteins, rich in exogenous amino-acids. They are filtered out in cheese production process. Based on the quality which is undoubtedly the main asset of casein, two forms of the protein can be distinguished, i.e.:calcium caseinate, or caseinate, which is the least valuable of all milk protein fractions. Calcium caseinate is collected before the milk gets sour in the cheese production process; and micellar casein, rich in glycomacropeptides, which prevent cavities and protect the body against bacteria and viruses. This group contains bioactive casomorphin peptides, known for their opioid effect. This form of casein is the best. The substance also makes one of the least processed protein supplements. With its spatial structure, intact in the technological process, when consumed the protein converts into a gel, which is highly resistant to gastric acids and very slowly moves along the digestive tract. This extends the time of release and absorption of amino-acids to up to 6 or 7 hours. The tests show that the slower the digestion, the bigger the absorbability of nutrients. All this makes micellar casein the best supplement enhancing muscle recovery.

The substance can also be used as a meal replacement. Finally, it is worth noting that digestion of gel casein takes more energy than digestion of other protein products. As a result, micellar casein  improves the chances of fat loss when compared to other proteins.

When to drink cocktails with micellar casein?

When analysing the physiochemical properties of micellar casein, it must be remembered that digestion of nutrients that are based on the substance begins only after c.a. 90 minutes after their intake, with full absorption taking 6 to 7 hours. Since micellar casein releases the amino-acids gradually for long hours, it is oftentimes referred to as anti-catabolic or night protein. Micellar casein is rich in branched-chain amino-acids (BCAAs) and glutamines, which additionally prevent protein catabolism in muscle tissue whilst accelerating anabolic processes. Casein impact on recovery over the course of a several hour sleep is invaluable: it protects the body against hunger and dropping blood’s nutrient content for many hours.

Summary

All those who know the role of proteins in everyday diet need to remember that the primary source of protein should be animal products. However, when these are not available, protein cocktails can be a good solution. Nevertheless, it must be remembered that so delivered proteins should not exceed 40% of the body’s overall energy demand.

Different proteins can be combined; e.g. oatmeal can be mixed with whey protein powder. Contrary to popular opinion, there is no such thing as “bad proteins”, only they are sometimes improperly selected or used. All we need to do to succeed is use our heads.

What is creatine?

Creatine is an organic compound, naturally occurring in the body, which stores energy in muscles. It is composed of 3 amino-acids:

• arginine
• glycine
• methionine

The human body contains ca. 120 g of creatine in the form of creatine phosphate. Creatine is supplied with food, but even when eating healthy, we are unable to deliver the sufficient amounts of the substance to our bodies. Among products with the biggest content of creatine are herrings (6.5-10g/kg), pork (5g/kg) and beef (4.5g/kg). Nonetheless, as we are unable to absorb creatine with foods only, we need a good supplementation.

How to dose creatine?

Creatine dosing is a highly controversial issue, with a number of mutually exclusive theories. It has been recognised that the optimum dose equals 5-10g per day, with higher doses administered at the beginning of treatment (to reach the proper saturation), on an empty stomach. In fact, however, there is no research that would unanimously confirm this assumption. It is best if you adjust the dose to your body weight, by taking 1g of creatine for each 10 kg of your mass. Take the substance twice a day, in the morning, before working out, and in the evening, immediately after training. Creatine has also been proved to be the most effective if taken together with other supplements like, for instance, a protein powder, carbohydrates or taurine, as they improve its absorption. Creatine can be taken all year round, without the saturation phase.

What are the effects of creatine supplementation?

Creatine is responsible for energy storage in muscles. The higher the level of the substance, the bigger the volume of energy to be used. Energy is obtained from ATP, i.e. adenosine triphosphate, which accelerates muscle contraction. ATP consists of high-energy phosphate bonds. After the cleavage of the bonds, the following substances are produced:

• ADP – adenosine diphosphate
• inorganic phosphate (Pi)
• energy

Although ATP has a poor potential to store energy which is sufficient for a few contractions only, it is seen as a source of energy. It is “regenerated” through synthesis, but the process occurs only in the first fractions of a second. The re-synthesis is activated in an anaerobic process from phosphocreatine, and then from blood glucose or muscle glycogen. It is important to maintain the contraction ability and not permit significant transformations of adenosine triphosphate to ADP and Pi. However, if planning an intense effort and needing much more energy, you need to draw it from aerobic metabolism. For this process to take place, more carbohydrates, fats and proteins are needed.

The “nucleus” of energy in the ATP is phosphocreatine, which serves as a rapidly mobilizable reserve of high-energy phosphates. Energy is produced in the process of phosphocreatine decomposition into:

• creatine
• inorganic phosphate Pi

To provoke regeneration of creatine, the body needs free creatine. When experiencing strength deficiencies, consider supplementing phosphocreatine, which you may find challenging, as the compound gets decomposed in digestion. To be successful, choose dietary supplements with creatine, which:

• accelerate ATP synthesis, and, thus, facilitates the synthesis or proteins

• delay the sense of fatigue (due to the activity of phosphocreatine)
• inhibit ATP removal from the body
• increase cell hydration

What reputation does creatine have?

Creatine is widely used by athletes and is listed among the most effective dietary supplements on the market. Creatine is often sold as monohydrate, which is soluble in water. The monohydrate quickly binds water in the muscles, thus favouring fast growth of their circumference. The substance enhances strength and endurance, expansion of muscle mass and water storage in muscles.

Those who train intensely happen to have creatine drops. Strength athletes have bigger creatine reserves in muscles, which, however, does not mean that they can abandon regular supplementation.

Creatine is also effective in endurance sports, especially in the final stages of competitions, where strength and speed count more than endurance.

What is creatine malate (TCM)?

Creatine malate is a combination of creatine and malic acid (1:3). It is known as TCM, tri-creatine malate or di-creatine malate. Creatine malate has a more stable structure than the monohydrate, but still, it is just another form of creatine available in the market.

The preparation is an intermediate step in the Krebs’ cycle, i.e. in the process of combustion of bicarbonate fragments, in which hydrogen equivalents and carbon dioxide are released. Creatine malate stimulates the synthesis of ATP, which means that it releases energy and improves athletes’ endurance.

Creatine malate is the only amino-acid that leaves the mitochondrial membrane without being converted into a different amino-acid, thus joining the Krebs’ cycle and releasing energy to muscles.

It has catabolic activity. Having left the mitochondria, the substance is converted into PEP (phosphoenolpyruvate), which transports phosphorans that are bigger than ATP and, thus, can be used for ADP activation and production of ATP. This is how energy is produced in muscles.

Another property of creatine malate is that it dissolves in water better than the monohydrate, which makes it easier to absorb. Creatine malate contains, among others,  citrates and pyruvates which, when taken up in high amounts from the digestive tract, effectively build up the muscle mass. It is good to know, however, that it can cause lower muscle growth than the monohydrate.

What is the connection between TCM and vitamin D?

Creatine is safe for humans. It is sold combined with buffering compounds such as sodium bicarbonate and trisodium citrate, which help maintain proper balance in muscle cells.

Since recently, vitamin D has been added to creatine. Vitamin D is broadly used and supports a number of cells, tissues and organs, including:

• digestive tract
• immune system
• pancreas
• skeletal system
• kidneys
• skin
• parathyroid gland

Vitamin D is particularly important to people with insulin resistance, as they are usually severely deficient in Vitamin D. Insulin transports nutrients to the muscle tissue, if only the proper insulin sensitivity is developed. The process is supported with vitamin D. Insulin is an anabolic hormone and plays a major role in the metabolism of carbohydrates, fats and proteins. TCM and vitamin D complement each other.

Other uses of creatine

Creatine has only just started to be widely discussed in the context of impact on other processes than energy storage in muscles. The substance is successfully used in elderly patients to alleviate:

• fatigue
• muscle atrophy
• circular atrophy
• exhaustion
• Parkinson’s and Huntington’s disease
• other brain pathologies

Creatine reduces blood cholesterol. Plus, it has found application in treating inborn metabolism errors, for instance, in people with inborn absence of enzymes responsible for creatine synthesis or the growth hormone.

What is glutamine?

Glutamine won publicity at the end of the 1980s/beginning of 1990s, i.e. more or less at the time when creatine began to be widely discussed. The amino-acid (component of proteins) distributes nitrogen around the body. This is of particular importance to athletes, as nitrogen is an ingredient of proteins and facilitates protein metabolism and muscle building:

• when the nitrogen balance is positive, i.e. when the body retains more nitrogen than it loses, anabolic processes occur (i.e. the muscles, built of proteins, grow)
• when the nitrogen balance is negative, catabolic processes occur (i.e. processes causing breakdown of body proteins and muscles).

With glutamine supplementation, you will not only develop and rebuild your muscles, but also produce more amino-acids. Why does it matter? Towards the end of the 1980s and 1990s, a number of tests were performed (MacLennan 1987, Millward 1989, Hammarqvist 1989, Guoyao and Thompson 1990), which confirmed that glutamine stimulates synthesis and inhibits decomposition of proteins. In their in vitro test of 1990, Guoyao and Thompson proved that protein synthesis depends on the concentration of amino-acids. When the concentration of amino-acids was the highest, anabolism grew by more than 58% when compared to the zero concentration.

The impressive results of the tests explain why glutamine enhances the synthesis of muscle fibres and makes a perfect addition to trainings and protein supplements.

How glutamine influences synthesis of muscle fibres

The shadow of suspicion fell on glutamine after the publication of results of a study carried out in 2008 by Louise Deldicque, stating that glutamine was a leucine antagonist, interfering with mTOR kinase in muscle cells. Leucine is a BCAA that is highly effective for stimulating skeletal muscle growth. mTOR kinase is an enzyme that stimulates protein synthesis in skeletal muscle, meaning that it facilitates the development of proteins and enhances, among others, the growth and development of cells. The enzyme is activated by anabolic hormones including, in particular, insulin, and by amino-acids, such as leucine. Both the scientist and glutamine opponents spoke with one voice that leucine and glutamine acted completely opposite and that the latter inhibited protein development, adversely affecting muscle sculpting.

How did this idea arise? mTOR kinase is produced through phosphorylation, i.e. the binding of molecules and a phosphate radical (here: serine molecules). Dr Deldicque conducted her study on maturing murine muscle cells, to which the following was added:

• leucine
• or glutamine
• or the mix of both

The addition of leucine to the substrate increased the activity of the serine molecule by more than 50% and of the other molecule by 8 times. The addition of glutamine, in turn, decreased serine activation by ca. 25%. In the last of the cases mentioned above, the addition of the mix of amino-acids increased serine molecule phosphorylation by more than 40%. An important element of the mTOR process is activation of a ribosomal protein, which initiates anabolism.

But it is the concentration of contractile proteins in muscles that is crucial. And what happened in the study was sensational! The concentration equalled 10%, 40% and 270% for leucine, glutamine and the mix of the two, respectively. These results show that glutamine has strong anabolic properties (4 times stronger than leucine). If we combine both substances, which perfectly complement each other, the growth in the anabolic properties reaches 30 times.

A more recent study (Evans, 2007) shows that together with a drop in glutamine drops the intracellular leucine concentration, as leucine is transported inside the cells by glutamine. The conclusion is simple: the bigger the amounts of glutamine and leucine, the bigger the growth of muscles.

How glutamine influences hormones and muscle growth

According to more recent studies (e.g. Li, 2004), glutamine participates pancreatic release of insulin, which is the strongest anabolic hormone in the body. This is true for slim subjects, healthy obese subjects and ill obese subjects.

Glutamine facilitates insulin release and increases its activity, enhancing sensitivity to insulin. Furthermore, it is an effective anabolic for:

• muscle tissue
• and fat tissue, with a potential of causing fat growth. There is also research showing that glutamine can be a fat burner.

The substance increases the levels of IGF-1, i.e. the growth factor secreted under the influence of the growth hormone. With glutamine, the IGF-1 remains high (up to 70%) for long. Positive effects were observed both in the young and in the elderly.

In 2007, Sharp performed an experiment on eight hard-training athletes (bodybuilders). The subjects were divided in two groups and did hard strength trainings for 4 consecutive weeks. Group 1 was given 2 g of glutamine and  of BCAA daily, while group 2 was given a placebo. In group 1, testosterone grew 7 times in relation to cortisol, which was indicative of the anabolic potential of the athletes. What was significant was that not only did glutamine lower cortisol levels in the athletes’ bodies, but also inhibited cortisol catabolism (decomposition).

Nonetheless, it must be noted that cortisol-inhibiting properties are typical of glutamine administered in supplements, and are negligible in glutamine which included in alimentary proteins.

Another catabolic hormone is the TNF-α factor, which enhances myostatin production in muscles. Glutamine lowers muscle myostatin by c.a. 130%. The majority of TNF-α is produced during anaerobic efforts, which often lead to damage of muscle fibres. These include, for instance, bodybuilding trainings.

How glutamine increases immunity and endurance

Glutamine is much more than a perfect anabolic reducing the activity of catabolic hormones, as it also enhances immunity.

One of researchers (Caroll, 2004) administered a standard nourishing blend and a glutamine-enriched blend to a dozen or so critically ill patients. In group two, a 120% protein balance improvement was observed.

Glutamine enhances immunity and inhibits muscle damage caused by bacterial infections. It is also helpful in muscle wasting syndrome (cachexia) in patients with difficult and severe diseases, including cancer. In May’s experiment of 2002, a group of patients was given a blend of amino-acids while the other (experimental) group was given 14 g of glutamine combined with arginine and HMB. In the glutamine group, muscle mass grew by 1.12 kg within 4 weeks, with a decrease of 1.34 kg in the other group.

Administration of glutamine increases the concentration of muscle glycogen, allowing the athlete to train longer and with bigger weight, as his muscles get bigger and stronger. Even if glutamine supplementation increases strength by 1% only, for an athlete with a record of 100 kg this means plus 1 kg on the bar. Similarly, although muscle mass increase by 0.3% seems not much, it actually means ca. 150 g of muscles, i.e. over 1.2 kg over a period of 1 year, which is quite something for a bodybuilder.

Unbelievable results were also noted in Hakimi’s experiment of 2012. In the study, 30 students were divided in two groups, each training hard for 8 weeks. Group 1 took 25 g of glutamine daily, while group 2 took 25 g of starch. When compared to the control group, the results pointed to very positive hormonal changes: growth hormone – increase by 303%; testosterone – increase by 128%; IGF-1 – increase by 115%; cortisol – decrease by 433%. This, in turn, had the following impact on performance: Bench Press – placebo – result improved by 3.53, glutamine – result improved by 6.25; Squat – placebo – result improved by 3.54, glutamine – result improved by 6.02; muscle mass – placebo – growth by 0.9, glutamine – growth by 2.9; fat – placebo – reduction by 0.2, glutamine – reduction by 0.6 kg. As research shows, the greatest changes occurred in hormones and not in trainings.

Does glutamine help reduce fat?

Glutamine is also used when cutting down on carbohydrates and searching for a good weight burner. It is a common ingredient of mass supplements.

On the one hand, the activity of glutamine is similar to carbohydrates, but on the other, it reduces weight while helping you maintain all the desired parameters. Plus, it wins you time. Research shows that glutamine supplementation for 6 weeks improves strength by 6% and causes muscle growth by 2%.

Therefore, it is clear that the substance is a perfect supplementation of strength and bodybuilding workouts. It is an anabolic and a fat burner, with a potential to cause fat reduction. What is important here is the synergy between glutamine (muscle supplement), creatine and BCAAs (leucine, isoleucine, valine). If you are striving for mass and strength growth, a small dose of glutamine will be enough. But if you want perfect performance and aim at enhancing muscle fibre synthesis, consider combining glutamine, creatine and BCAAs. You do not need high doses, 2 to 14 g will do. With this, you get effectiveness, low price and a foundation for your strength and bodybuilding workouts.