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Group: Specific Diets & Nutrition

an experts advice please.....

gshane2454 Posts: 11 Joined: 2002/09/27	2002/12/11, 10:26 AM What are BCAA's? Should I invest in some? I am 5ft7, female, 146lbs, athletic build. I am looking to lose 10-15 pounds of fat. I lift 5 days a week and do cardio for 35-50 minutes five days a week. I follow Freetrainers weight lifting program. I have been doing the program for over 2 months. I have noticed some cahnge in my body but I am still looking to lose fat. Will BCAA's help with this process? If so where can I get them and when do I take them? Your advice is greatly appreciated. Shanna
rev8ball Posts: 3,081 Joined: 2001/12/27	2002/12/11, 12:10 PM BCAAs are a great supplement for intense training because they are both anabolic and anti-catabolic: they are anabolic because of their ability to (1) significantly increase protein synthesis; (2) facilitate the release of hormones such as growth hormone (GH), IGF-1, and insulin; and (3) help maintain a favorable testosterone to cortisol ratio. They are also anti-catabolic because they can help prevent protein breakdown and muscle loss, and during intense training or strict dieting, muscle loss becomes a real issue. While athletes can and probably should use BCAAs all year, there are certain times when BCAAs use is absolutely critical. During periods of particularly intense dieting or training (i.e., when caloric intake is reduced or when energy expenditure is increased), BCAAs can be even more important. During these times, there’s a greater risk for muscle loss due to (1) a decrease in the rate of protein synthesis and (2) increase of proteolysis. In fact, BCAAs can actually be oxidized for energy during a calorie-deficit diet. Studies have actually examined the role BCAAs play during weight loss. In fact, in one study, athletes on a diet supplemented with BCAAs. The BCAA group showed the greatest weight loss and decrease in bodyfat percentages. As far as brands, I have always preferred BCAA Stack by Universal Nutrition. It has some of the best BCAA ratios (5g total), as well as a nice dosage of pure gluatamine. On training days, I would take 1 serving before and after my workout (with my post workout shake). On non-training days, I would take one in the middle of the day, and one before bed. Hope that helps....... -------------- Michael "Trample the weak; hurdle the dead!"
mackfactor Posts: 766 Joined: 2002/10/17	2002/12/11, 04:55 PM BCAA = branch chain amino acid They are present in high-quality proteins. They can also be taken in supplement form (essentially pre-digested protein) as rev detailed. -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan