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BCAAsA GUIDE TO

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4 A Guide to BCAAs

Muscle & Performance Presents a Guide to BCAAs is printed in the U.S.A. © 2015 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in Muscle & Performance Presents a Guide to BCAAs is for educational pur-poses only. It’s not intended to replace the advice or attention of health-care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of the products discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale and use of such products. MUSCLE & PERFORMANCE MAGAZINE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

As a serious athlete, you probably know that the amino acids your body gets from food and supplements are critical to building your muscles (and just about every other tissue in your body). But did you know that not all aminos are created equal? The branched-chain amino acids are the three most important aminos for feeding hungry muscle. That’s why you hear so much about them and why they’re such vital supplements. Making up almost one-third of skeletal muscle tissue in humans, BCAAs play a crucial role in body-building. But these three powerful ami-nos do far more than just grow muscle. If they were named for everything they can do for the body, the branched-chain amino acids wouldn’t be called BCAAs, they’d be called AAAs: amazing amino acids. That’s because they’re also a major player in boosting energy levels, delaying muscle fatigue and even aiding fat loss. And aside from promoting protein synthesis, BCAAs prevent muscle breakdown and aid muscle repair and growth. Simply put, BCAAs are critical to helping you build your best physique. Muscle & Performance has created this guide to BCAAs to arm you with knowl-edge about the branched-chain amino acids and their numerous benefits so you can achieve that goal.

— Vicki Baker, Editor

Muscle & Performance Presents A Guide to BCAAs

Publisher Cheryl Angelheart

Group Brand Director Alex Norouzi

Muscle & Performance Editor-in-Chief Eric Velazquez, CSCS

Special Projects Editor Vicki Baker

Group Advertising Director Donna Diamond Riekenberg

Advertising Account Manager B.J. Ghiglione

Copy Chief Jeannine Santiago

Copy Editor Kristi Haar

Production Manager Patrick Sternkopf

Special Projects Art Director John Bodine

Contributing Writers Matthew Kadey, MS, RD; C.J. Logan; Mike Martinotti; Lara McGlashan, CPT; Jill Schildhouse

Cover Photo © Valeriya Maslova

Product Photos Courtesy of Manufacturer

CHAPTER 1


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Amino acids are the building blocks of protein and therefore muscle.

They do so much to help you squeeze maximal results from your training — such as boosting energy for better work-outs, repairing and building muscle and promoting fat burning — that they really should be considered the foundation of your entire supplement regimen. Amino acids are classified as either essential, meaning you have to get them through diet, or nonessential, meaning your body can produce them on its own. There are some 20 known amino acids, including many you might rec-ognize, such as arginine, glutamine and tryptophan. The standouts, however, are the branched-chain amino acids: the three essential aminos leucine, isoleucine and valine. They’re called branched-chain because of their special chemical structure that resembles a branch. In addition, the body handles them in a special way. Amino acids, especially the BCAAs, gained their popularity with bodybuild-ers for their ability to directly increase muscle size. Muscle is made of protein and protein is made up of amino acids strung together like a pearl necklace. Muscle grows by stringing together aminos to make more protein, a process called muscle protein synthesis. When most amino acids are ingested, either individually or as whole proteins, they’re absorbed by the intestines and shuttled straight to the liver, which de-cides what to do with them before they

go to the rest of the body. If you need more energy, the liver will break down (catabolize) aminos for fuel rather than spare them to repair and build muscle and other tissues. Yet the three BCAAs tend to be spared by the liver and get direct access to tissues like muscle fibers. Then the muscle fibers decide, based on their needs, what to do with the BCAAs. During and after a workout, muscle fibers can use them for fuel or to build more muscle fibers. In short, if you want to turn on anabolism, blunt catabolism and shorten recovery time, it should be priority one to defend against BCAA loss. And the best way to do that is to keep BCAA levels elevated during and after training.

Leucine: Key to Muscle GrowthIf the three BCAAs are the most criti-cal aminos when it comes to building muscle — and they are — then leucine is the MVP because it is to muscle growth what a key is to a car ignition. In this case, the car is a muscle cell or muscle fiber and leucine turns on the process of muscle protein synthesis that leads to growth. In scientific terms, leucine activates a complex called mTOR that ramps up the whole process. A study published in The American Journal of Clinical Nutrition in 2011 showed that taking leucine-enriched amino-acid supplements during exercise enhances muscle protein synthesis by more than 30 percent. Research also suggests that gym-goers who add extra leucine to their

CHAPTER 1 BCAA PRIMER


6 A Guide to BCAAs

postworkout protein/carb meal may experience significantly greater muscle protein synthesis than those ingesting just protein and carbs. Another way that leucine acts as a potent anabolic agent is by spiking insulin levels. Like high-glycemic carbs, leucine increases the release of insulin from the pancreas, which helps to drive the amino into muscle cells where it can stimulate growth. Even better, insulin is also an anabolic hormone, promoting greater muscle protein synthesis and decreasing muscle protein breakdown. Even though insulin is notorious for increasing fat storage and limiting fat burning, leucine and its brother BCAAs have been shown to actually

encourage fat loss. There are at least two theories on how this may work: 1) leucine acts as a potent hunger suppressor by activating mTOR in the brain, which essentially tells the brain that the body has ample energy and leads to a drop in hunger and a boost in satiety and feelings of fullness, ac-cording to research from the Universi-ty of Cincinnati; or 2) leucine has such a major impact on increasing protein synthesis throughout the body that the energy demand it creates causes the body to burn more calories.

Valine: The Energizer AminoNumerous studies show that supple-menting with BCAAs before exercise



promotes muscle endurance and blunts fatigue because the aminos are used directly by muscle fibers as an energy source. This is especially true during intense exercise like weight training, and valine plays a special role. During exercise, the brain takes up large amounts of tryptophan — the amino acid blamed for the stupor after Thanksgiving dinner — where it’s converted to serotonin. Having higher serotonin levels during a workout signals the brain that the body is fatigued, causing reduced muscle strength and endurance. However, valine competes with tryptophan for entry into the brain and typically wins. If less tryptophan gets in, less gets converted to serotonin, and therefore muscles can contract with more force for a longer period before getting fatigued. And the benefits aren’t

just gym-based: Valine can help you stay alert and keep your brain sharper during the day when you aren’t training.

Isoleucine: Last but Not LeastWhile leucine helps promote muscle growth and fat loss and valine aids in en-ergy conservation, isoleucine has its own advantages. Most notably it plays a part in fat burning, one that’s different from the way leucine aids fat loss, making the benefits additive. In laboratory research, mice given isoleucine while eating a high-fat diet gained significantly less fat than mice not getting supplemental isoleucine. This was a result of isoleucine’s ability to stimulate special receptors that increase the activity of genes that encourage greater fat burning while reducing the activity of genes that fuel fat storage.

THE ORIGINAL … AND THEN SOME!Scivation Xtend is the original intraworkout BCAA product, designed to build muscle, burn fat and add that extra edge to your efforts. Xtend is built upon the nature-designed and research-proven 2:1:1 ratio of BCAAs. It also contains citrulline, glutamine and a proprietary blend of hydration-inducing electrolytes to help increase workout volume and intensity.

Shown to be effective in two university studies, Xtend is still the most advanced product of its kind. It helps facilitate fat loss and new muscle construction, and shortens recovery time by orchestrating optimal protein synthesis and balancing intracellular energy economy.

Scivation Xtend is now also available in an ultraconvenient RTD. Designed for intraworkout consumption but functional both before and after training, this sugar-free and calorie-free thirst quencher delivers 7 grams of BCAAs in the optimal ratio of 2:1:1. There’s no “padding” here from other, cheaper essential aminos, just 3.5 grams of muscle protein synthesis-stimulating leucine partnered with 1.75 grams each of valine and isoleucine. Along with 2.5 grams of taurine, 1 gram of citrulline malate and electrolytes for hydration, Xtend RTD is designed to build muscle and destroy thirst.


8 A Guide to BCAAs

While each of the three individ-ual BCAAs has its own unique

properties, taking them together is the best way to get all the advantages they provide. Research may have pegged leu-cine as the most active when it comes to muscle growth, but all three aminos are critical building blocks of muscle protein. In addition, most studies showing their benefits on muscle hypertrophy used BCAA supplements, not leucine alone. Scientists from Baylor University compared the effects of BCAAs versus leucine by giving male test subjects leu-cine only, all three BCAAs or a placebo before and immediately after workouts. They reported in the Journal of the International Society of Sports Nutrition that although leucine increased muscle protein synthesis after training signifi-cantly better than the placebo, the BCAA supplement containing all three aminos did a significantly better job than either the placebo or leucine on its own. So with BCAAs, as with Alexandre Dumas’ Three Musketeers, it’s “all for one and one for all.”

Bigger, StrongerAlthough the BCAAs are critical aminos in the strings of proteins that make up muscle, their role in muscle building is much more than just serving as build-ing blocks. As mentioned in Chapter 1, research shows that the BCAAs, particu-larly leucine, increase muscle growth by directly stimulating muscle protein synthesis. Leucine also boosts levels of insulin, the anabolic hormone that further stimulates protein synthesis but via a different mechanism. BCAAs also work to enhance muscle growth and strength by increasing levels of growth hormone. Italian researchers found that athletes taking BCAAs for one month had higher levels of GH after workouts. And the higher your GH, the greater the increases in muscle size and strength. Another hormone that BCAAs influence is cortisol, the catabolic hor-mone that interferes with the anabolic hormone testosterone and encourages muscle breakdown. BCAAs have been shown to blunt cortisol during exercise.

CHAPTER 2 THE THREE MUSKETEERS OF MUSCLE



AVOID FLAVOR FATIGUEWe know all the supplement science in the world does you no good if you just can’t get the product down. Chalky, flavorless or boring taste can thwart even the best intentions. So while the science supporting 2:1:1 BCAAs continues to pile up, don’t let flavor fatigue diminish your efforts. Scivation, an innovator in the BCAA category, took its 10-year lead in this class and pushed the limits of food and sensory science to improve the solubility of BCAAs. The result was several highly mixable and deliciously drinkable flavor options, making Xtend a versatile choice for your BCAAs.

This could be why numerous studies have confirmed that athletes taking BCAAs experience significantly less muscle breakdown and better muscle recovery after exercise. Knowing that the BCAAs promote muscle growth and strength through these different mechanisms, you can understand why it’s so important to take BCAAs around workouts. In fact, a study reported at the 2009 annual meeting of the International Society of Sports Nutrition found that weightlifters taking a BCAA supplement in conjunction with training for eight weeks gained about twice as much muscle and strength as those taking a whey protein shake with-out additional BCAAs.

Get It InMuscle & Performance recommends BCAAs with a morning protein shake, as well as with preworkout and post-workout protein shakes. Check labels for daily dosing, but you might also find it effective to take BCAAs first thing upon waking to help stop the muscle breakdown that began during the night while you slept. Another option is to mix BCAAs into your water bottle to sip on while you train, or at other times of day

to boost energy, reduce hunger and aid muscle growth. What form should you use? BCAA supplements used to be available only in capsules, a costly and cumbersome way for folks to get a decent, physiologi-cally relevant dose of BCAAs. About 10 years ago, however, Scivation’s drinkable, palatable BCAA — a more convenient powder form that can be scooped right into your water or shake — became a pioneer in the category. Be sure you use a supplement that provides leucine in a 2:1:1 ratio to isoleucine and valine, which is the most advantageous according to scientific studies. Since leucine supplementation alone does not improve muscle mass any better than taking all three BCAAs in the right ratio, more isn’t necessarily better. In fact, higher ratios of leucine (such as 8:1:1 or 12:1:1) may be counter-productive. Some companies achieve the higher ratios by drastically reducing the amounts of isoleucine and valine in their product, a tactic that can shortchange you since research suggests that the effi-cacy of BCAAs depends on the presence of all three. Valine and isoleucine may play supporting roles, but they still have something to offer your physique.

CHAPTER 2


10 A Guide to BCAAs

Aside from good nutrition, hard work in the gym and supplemental

BCAAs, is there anything else you can take to improve your physique? Here are a few suggestions.

Protein Powder BlendsThese incorporate proteins from a variety of sources, each with a differ-ent absorption rate. The best protein blends contain fast-digesting whey protein hydrolysates and isolates as well as slower-digesting milk protein isolates and micellar casein. Some also include high-biological-value egg proteins. How do they help? Increasing amino

acid levels — especially around workouts — ensures that the body won’t pull ami-nos from muscles and will have plenty to grow on. A recent article published in The Journal of Nutrition reported that a blended protein supplement raised and sustained amino acid levels and protein synthesis better than whey protein iso-late alone. Use protein powder blends in addition to BCAAs to ensure that your body has enough of what it needs to build muscle.

GlutamineGlutamine is the most abundant amino acid in the body. Technically a nones-

Why not just drink more protein shakes?You might be wondering why you should invest in BCAAs when you could just take in more protein powder. The short answer is that you wouldn’t achieve the same effect. The BCAAs in whey, for example, are bound to other amino acids. To be effective, they must first be released through digestion and then get into your bloodstream. Depending on the type of protein powder (fast or slow digesting), that could take the better part of several hours.

Supplemental BCAAs, however, are free-form. They don’t require digestion and thus are rapidly taken up by the bloodstream. They boost amino acid levels more quickly than bound aminos and thereby benefit protein synthesis more efficiently.

Here are some other benefits of BCAAs:

1) Brain boost. Taken before workouts, BCAAs reduce the amount of tryptophan getting to the brain. Less tryptophan means less fatigue, longer workouts and a sharper, more focused brain.

2) Fat loss. Leucine may reduce hunger and boost energy expenditure, helping you to eat less while you burn more, and isoleucine can activate special receptors that increase fat burning and inhibit fat storage.

3) Better immune function. BCAAs may enhance immune function following exercise, thereby decreasing your chances of getting sick and losing days in the gym.

4) Longer life. Although it’s yet to be confirmed in humans, Italian researchers discovered that mice fed BCAAs had a more active longevity gene and lived 12 percent longer than those not getting BCAAs.

CHAPTER 3 PUTTING IT ALL TOGETHER


CHAPTER 3


12 A Guide to BCAAs

sential amino, glutamine is considered “conditionally essential” by many experts. During times of stress such as

heavy-duty training or illness, the body’s requirement for it may outstrip the ability to make enough, so supplemental gluta-mine may be needed for healthy cellular function. For the most part, you can meet your glutamine needs with a diet rich in protein. But here’s the rub: Glutamine is the primary fuel source for your im-mune system and much of it is stored in your muscles. Evidence shows that during intense exercise, muscles release glutamine into the bloodstream. That can deplete glutamine reserves by as much as half, and such a shortfall can promote the breakdown and wasting of muscle tissue. How does it help? Scientists at Louisi-ana State University School of Medicine

BCAA Ice Pops You can increase muscle growth and decrease cravings with ice pops made with branched-chain amino acids. Here’s a refreshing carb-free, fat-free and calorie-free recipe that will also help you stay hydrated:

What You’ll NeedWater Four-serving ice pop mold Shaker cup One or two scoops Scivation Xtend BCAAs

Directions Measure the amount of water you’ll need by filling the ice pop mold. Pour that amount of water into the shaker cup. Add Scivation Xtend BCAAs and shake gently. Pour the mixture into the mold. Freeze until solid (about 4 hours). Makes four servings.



Hydration StationYour body is 60 to 70 percent water. Keep your fluids topped off with these do’s and don’ts.

Don’t let yourself get thirsty. By that time, you’ve already become dehydrated. Your thirst mechanism kicks in when you’ve lost 2 to 3 percent of your body’s water, which is actually quite a lot. Carry water with you everywhere and sip it regularly.

Do drink water to lose weight. Your gut might be sending you toward the vending machines when all you really need is water. When you feel a hunger pang, drink a big glass of water and wait 15 minutes to see whether your stomach turns down the volume.

Don’t be a party animal. Alcohol has a diuretic effect. Combine that with a sugary mixer (as in a margarita), and you’ve got a recipe for dehydration. When in fun mode, go one for one: a big glass of water for every alcoholic beverage.

Do drink more water around workouts. You can lose a lot of water during exercise, so make sure you replace it adequately. Drink at least 8 to 16 ounces before training, sip it frequently throughout the workout and finish up with another 16 to 24 ounces. Staying hydrated helps your muscles function better, delivering oxygen and nutrients to hardworking cells.

Don’t guzzle sugary sports drinks. Some sports drinks contain lots of sugar and calories in addition to electrolytes. The sugary carbs may impede the rate at which the drink leaves your stomach, which slows down its intended hydrating effect.

Do try some electrolyte-enhanced water or supplements. These have no calories but offer the same benefit as the sports-drink biggies that contain sugar.

Don’t forget about the water content of foods. Raw fruits and veggies contain loads of water. Eat plenty of them to get healthy nutrients and boost your water intake.

discovered that subjects who took 2 grams of glutamine had higher blood levels of bicarbonate, which keeps blood from becoming too acidic, 90 minutes after intake. So glutamine supplementa-tion may lessen the “burn” incurred by lactic acid accumulation, helping you to pound out more reps per set. The same study reported higher circulating levels of GH induced by glutamine supplemen-tation, another bodybuilding bonus. In other research published in the British Journal of Sports Medicine, soccer players taking glutamine had reduced

accumulations of blood ammonia during prolonged, strenuous exercise. Am-monia is an acidic compound produced when amino acids are used to generate energy, and its buildup can result in exercise fatigue. Other studies show that supplemental glutamine may help rev up your metabolism and whittle your belly, prevent muscle breakdown, accelerate muscle recovery from intense activity and elevate a suppressed immune system caused by the stress of training. All this leaves you healthier, leading to more days you can spend in the gym.


14 A Guide to BCAAs

Citrulline MalateThis is a combination of the amino acid citrulline and malic acid. How does it help? Research shows that subjects taking citrulline malate report less fatigue and experience 35 percent greater energy production. In the body, citrulline is converted to ar-ginine and then to nitric oxide, which enhances blood flow and the removal of fatigue-inducing ammonia.

ElectrolytesSimply put, these are salts that carry an electrical charge, which the cells in the body use to send sig-nals to each other and perform es-sential functions. Electrolytes help regulate nerve cells and muscle contractions, and maintain fluid balances in and around the cells. How do they help? As you sweat during hard training ses-sions, you lose fluids, and we don’t mean just water. Sweat con-tains substantial amounts of so-dium, as well as other electrolytes such as potassium and chloride. When electrolyte levels drop too low, the cells in your body can’t

CHOOSE WITH CONFIDENCEHow do you know a supplement has been scrutinized before hitting the market? You can

choose with confidence when you see labels such as NSF Certified for Sport, a preeminent certification for sports nutrition, or Informed Choice, recognized for its dedication to keeping nutritional supplements clean and safe for consumption. When you see either of these two certifications, it means the product has undergone vigorous testing and time-consuming protocols. Unlike any other BCAA product on the market, Scivation Xtend carries certifications from both.

communicate with each other to execute basic tasks. Neuromuscular functions are impaired and lactic acid in muscles rises, which may interfere with your ability to keep training. Luckily, replenishing electrolytes isn’t hard. Electrolyte-enriched sports drinks taken during workouts can help keep your fluids balanced so that you can move (contract) your muscles. An intraworkout solution that includes about 200 milligrams of electrolytes will keep you properly hydrated during intense training.


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