Building muscle requires discipline and knowledge; the discipline to follow through and apply correct procedures for building muscle and pushing the body’s capability without injury; and the knowledge about how the muscles work and how to fuel them.
The physical form of a bodybuilder is different from the build of an average individual, that one is obvious. But more than that, the bodybuilder’s diet and strength and endurance training is vastly different as well. Consuming protein-laden food like eggs, red and white meat, and specific vegetables are imperative to the foundation of building muscle. Because of the variety of commercially available protein, such as whey, casein, rice, pea, etc., fitness enthusiasts can focus on drinking protein in concentrated a form. Additionally, powerful supplements are available featuring potent amino acids. Three Of the essential amino acids, the most critical warranted in a muscle building diet, is a specific molecule called branched-chain amino acids (BCAA); these are imperative for an anabolic effect. Three branched-chain amino acids include leucine, isoleucine, and valine. These terms may look familiar if you have read the ingredients on a worthy protein package.
Muscle Tissue Repair
According to Huntington College of Health Sciences, “proteins are the foundation of amino acids.” For BCAA to yield from protein molecules it needs digested via the gastrointestinal tract. Most amino acids are transported to the liver and degraded and some metabolize in soft tissue organs; however, BCAA are not broken down effectively in the liver. BCAA are transported from liver and intestines directly to the bloodstream ultimately to be carried to muscle. The mass percent of BCAA is oxidized (burned) by muscle. Amino acids are crucial to building muscle because muscle tissue contains 60% of particular enzymes needed for oxidation of amino acids for fuel. In essence the body’s muscle is intended to burn branched chain amino acids for vigor, especially during exercise. The more lengthy and intense of a workout, the more BCAA are converted into energy. One study shows increasing the use of BCAA pre and post workout stimulates muscle synthesis and therefore improving muscle gain by repairing the muscle tissue.
Fat Loss and Recovery
Research confirmed BCAA increase the use of fat for energy and prevents degradation of the muscle tissue during exercise. In addition the participants supplementing with BCAA easily combated fatigue. BCAA are widely used in workout recovery to prevent fatigue. Central fatigue occurs directly from the body’s central nervous system from the loss of cellular energy or ATP. To prevent fatigue BCAA maintains the ATP at an appropriate level for the individual and the intensity of the workout. Proper recovery requires essential amino acids.
BCAA incorporates approximately 35% of muscle tissue. Exercise activates the breakdown of muscle protein, suggesting BCAA increases the body’s requirement. It is noted supplementing BCAA strongly improves muscle recovery after resistance training. A chronic low level of branched-chain amino acids ultimately results in loss of muscle regardless of the amount, frequency, and intensity of a workout. This is why it is not a surprise that protein sold in markets pack high levels of branched-chain amino acids.
Author: Sarah G is a nurse and freelance writer who specializes in nutrition and healthy eating at Fitz101.com.