Nutrition and Training expert Jimmy Smith of The Physique Formula had some interesting things to say about pre workout supplements! Watch below to find out what he said.
What’s are BCAA’s? Branched Chain Amino Acids (BCAA’s) is the collective name for a group of essential amino acids (leucine, isoleucine and valine) that have clear benefits for muscle growth, fat loss, reduced muscle soreness, muscle recovery and intra-exercise energy, according to numerous peer reviewed published research studies. They are deemed essential because our body can not make them out of other amino acids so the only way that we can get them in our diet is through foods or supplements.
While BCAA’s are present in whole food sources of protein, they are not found in any significant quantity. Furthermore, unlike whole food sources of protein, BCAA’s bypass normal digestion and are directly taken up by muscle tissue.
BCAA’s not only benefit hard training individuals, ongoing clinical trials use BCAA’s in a variety of situations including potentially preventing weight loss in the elderly and cancer patients as well as other circumstances. As the name implies, BCAA's have a "branched" chain side which makes it easier for these three amino acids to be broken down for energy during intense training. Scientific studies have shown that the more BCAA's found in muscle tissue during intense exercise the more they will be used for energy and to prevent muscle breakdown.
Do You Really Need To Use BCAA Supplements?
Often times, with any nutritional supplement, you’ll find critics and bloggers, many of whom don’t seriously train or understand sports nutrition yet they suggest that you don’t need supplements and are better off eating a quality whole food diet. While I always advocate a quality whole food diet, there is a special need for certain supplements, one being branched chain amino acids. Research studies have clearly shown that a high protein diet (as defined as 1.5g/kg of protein per pound of body weight) is important for adding muscle in strength training populations.
Yet additional studies have shown that foods high in BCAA content elicit even greater muscle gains. As previously explained, BCAA supplements are digested and processed differently in the body than whole food sources of protein thus they offer a unique advantage. Studies conclude that when resistance training subjects consumed BCAA’s, muscle protein synthesis was increased at a greater level than individuals who did not consume BCAA’s. Not only do BCAA’s increase maximal protein synthesis but they also help to maintain lean muscle during times of stress or long lay offs.
What about weight loss and BCAA’s?
Scientists have speculated that BCAA’s “appear to have unique obesity-reducing effects” and concluded that subjects consuming BCAA products also experienced decreased food intake and body weight since BCAA may increase the signaling of muscle building genes. The BCAA isoleucine has been shown to improve glucose tolerance while leucine has been shown to increase energy expenditure and fat oxidation.
“I trust Physique Formula products because they are both clean and effective and I feel confident recommending them to all levels of athletes and clients.” says Brad Arnett, a top strength coach who trains elite athletes including JJ Watt
“Physique Formula BCAAs produce a noticeable improvement in training endurance and recovery.” says Dan Richter, an elite trainer who works with top athletes such as baseball star Mike Trout.
“I’ve used multiple Physique Formula products as part of my complete program to aid in my performance and recovery to qualify for the 2017 Crossfit Games. says multiple times Crossfit Games competitor Rachel Martinez.
I use Physique Formula supplements and the BCAAS in prepping for every big MMA fight and I have greater endurance every single time.