Title: Branched Chained Amino Acids for Muscle Building and Recovery
A. Consumed for pre-workout, during or post workout.
B. Where they are found: Different types of animal proteins we consume and different supplements on the market
2. What are BCAAs
A. Examples: L-Leucine, Citrulline Malate, Beta Alanine, L-Isoleucine, L-Valine, and alpha-Hydroxyisocaproic Acid (HCAA)
B. They are the building blocks of proteins, form coenzymes (coenzymes are essential for enzyme activity; enzymes facilitate biochemical reactions in the body) and serve as precursors for the synthesis of molecules in the body
3. Essential for preventing muscle breakdown in the recovery period
A. Decreases muscle breakdown when consuming free amino acids compared to eating protein right after intense workout.
4. Example Study
A. Study done on rats and their muscles tissues when given BCAAs
B. Conclusion Summary
Bajotto, G., Sato, Y., Kitaura, Y., & Shimomura, Y. (2011). Effect of branched-chain amino acid supplementation during unloading on regulatory components of protein synthesis in atrophied soleus muscles. European Journal of Applied Physiology, 111(8), 1815-28. doi: http://dx.doi.org/10.1007/s00421-010-1825-8
Mero, A., Leikas, A., Knuutinen, J., Hulmi, J. J., & Kovanen, V. (2009). Effect of strength training session on plasma amino acid concentration following oral ingestion of leucine, BCAAs or glutamine in men. European Journal of Applied Physiology, 105(2), 215-23. doi:http://dx.doi.org/10.1007/s00421-008-0892-6
Nosaka, Kazunori. "Muscle Damage And Amino Acid Supplementation: Does It Aid Recovery From Muscle Damage?."International Sportmed Journal 8.2 (2007): 54-67. Academic Search Complete. Web. 24 Mar. 2013.
Silverthorn, D. U. U. (2012). Human Physiology: An Integrated Approach (6th ed.). Austin, TX: Benjamin...
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