Post by Admin on Sept 9, 2015 12:27:08 GMT
Previous research has found that BCAA supplementation before your workout can help increase rates of protein synthesis, suppress muscle protein breakdown, reduce markers of muscle damage, and lessen the symptoms of delayed onset of muscle soreness (DOMS). Sounds pretty impressive, right?
Well, unfortunately these findings haven't necessarily translated to increases in strength or muscle mass. If your goal is to add size and strength, and you're already meeting your daily protein needs through whole foods and protein shakes, additional BCAAs probably won't do much for you.
However, taking 6-10 grams of BCAAs before your workout can lead to less soreness and a quicker recovery time. In other words, BCAAs may not stimulate hypertrophy on their own, but they can help you to hit the weights with enough consistent intensity and volume to stimulate muscle growth.
Additionally, during exercise, BCAAs are broken down so they can be used as an energy source. A decline in circulating BCAA levels leads to an increase in serotonin concentrations in the brain, which is thought to partly contribute to fatigue during exercise. What have you observed?
Well, unfortunately these findings haven't necessarily translated to increases in strength or muscle mass. If your goal is to add size and strength, and you're already meeting your daily protein needs through whole foods and protein shakes, additional BCAAs probably won't do much for you.
However, taking 6-10 grams of BCAAs before your workout can lead to less soreness and a quicker recovery time. In other words, BCAAs may not stimulate hypertrophy on their own, but they can help you to hit the weights with enough consistent intensity and volume to stimulate muscle growth.
Additionally, during exercise, BCAAs are broken down so they can be used as an energy source. A decline in circulating BCAA levels leads to an increase in serotonin concentrations in the brain, which is thought to partly contribute to fatigue during exercise. What have you observed?