Are you trying to build and bulk up? Know your body building supplements...
BCAA stands for branched chain amino acids and is increasingly being recognised as an important supplement in the field of sports nutrition. In short the term refers to three essential amino acids - leucine, isoleucine and valine.
Amino acids are widely known as the building blocks of protein. When protein food is eaten it gets digested into individual amino acids and short chains of amino acids that are sufficiently small to be absorbed into the bloodstream. They are then used by the body to build and repair tissues amongst other things.
The BCAA's are especially important to athletes because they are metabolised in the muscle rather than the liver. This means that they can be used either to build new proteins or be burned as fuel to create energy. Supplementing with BCAAs has been shown to result in measurable gains in both muscle strength and size. Taken before a workout BCAA's can improve performance and delay the onset of fatigue. They also operate as anabolic agents allowing the body to burn fat and not muscle.
As a supplement that has no reported side effects, branched chain amino acids offer many benefits to the serious bodybuilder.
Arginine is a semi-essential amino acid that the body cannot make naturally. It is found in nuts, seeds, chocolate and raisins.
Arginine is used by the body in the execution of many important physiological processes including hormone secretion, output of growth hormone, removal of toxins from the body and enhancement of the immune system.
There are several reasons why arginine appeals to bodybuilders:
1. It prevents the retention of water under the skin thus minimising bloating and helping to create a ripped appearance.
2. It helps the body to retain nitrogen that is essential to the muscle building process.
3. Its vasodilating abilities support muscle growth.
4. It enhances protein synthesis.
5. It helps to boost the immune system allowing harder training and minimising the minor illnesses that come from over training.
With any amino acid supplement overdose can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer's instructions should be followed in all instances.
Tips to gain muscle mass
1. Eat breakfast (high protein)
2. Eat every 3 hours (smaller size meals)
3. Eat protein with each meal
4. Eat fruit and veg with each meal
5. Only eat carbs after a workout
6. Drink lots of water
7. Eat whole (unprocessed) foods 90% of the time
Good luck with building muscle. For more support please contact me!