MUSCLE
BLOCKS
BY RUDY MAWER
Amino acids are the key building blocks to protein and human skeletal muscle. It’s a well-known fact that
amino acids are key for your physique, but do you know how each specifi c amino acid functions and the
benefi ts they provide?
There are 20 total amino acids each serving its own unique function within the body. Moreover, there are
nine essential amino acids that the body cannot produce on its own, so these need to be ingested either
through supplementation or specifi c food sources.
With regard to body composition and training, there are several amino acids in particular that have been
proven to provide signifi cant benefi ts including initiating muscle protein synthesis (the key driver behind
muscle growth), increasing blood fl ow, increased glycogen resynthesis, and even improvements in
recovery from training. Within this article, we will touch on some of the best amino acids that have been
scientifi cally proven to benefi t your own body composition.
BCAA S
Branched-chain amino acids (BCAAs)
may be the most popular form of amino
acids on the market. While each product
may contain its own variety of amino
acids, three common amino acids in every
product consist of leucine, valine, and
isoleucine.
The potential applications of BCAAs
for performance enhancement have
been researched extensively. Research on
BCAAs, published in the Journal of Nutri-
tion, demonstrated that consuming 2.7
grams of leucine post-workout significant-
ly increases whole-body muscle protein
synthesis. But don’t skimp on the valine
and isoleucine. Research continues to
demonstrate the synergistic roles played by
all three BCAAs.
In addition, a group of Japanese re-
searchers demonstrated that taking BCAAs
pre- and/or post-workout decreased
muscle protein breakdown and resulted
in improved recovery following resistance
training.
Of extreme interest to Men’s Physique
athletes and other body-sport partici-
pants, a study published by the Journal of
the International Society of Sports Nutrition
showed BCAAs may be even more
important during periods of calorie
restriction or diets to preserve lean mass
and reduce muscle breakdown. Recently,
one group of researchers compared the
effects of a carbohydrate supplement
with BCAAs when combined with weight
training and a low-calorie diet (much
like a contest prep). These researchers
discovered that after eight weeks of
training, those in the carbohydrate con-
dition lost a combination of body fat
and muscle mass, whereas the BCAA
group lost almost solely body fat and
maintained muscle mass. This is the
perfect result from a diet for any body-
builder or physique-focused individual.
Within this study, what’s even more
surprising is that the BCAA group also
increased their bench press one-rep
max to a greater degree compared to
those who consumed carbohydrates,
possibly because their recovery was en-
hanced and they retained more muscle.
You can consume around five to 10
grams of BCAAs before, during, or after
training. It can also be used with lower
protein meals or between meals.
Precision BCAA by Beyond Raw once again
over-delivers with a whopping 10 grams of
BCAAs, with fi ve grams of leucine. Precision
BCAA also includes three patented plant
extracts designed to enhance the effect of
leucine, increase power output, and minimize
infl ammation.
ironmanmagazine.com | JUNE 2017 59