Russell's latest amino acids boost performance and muscles in athletes

Branch-chain amino acids can reduce muscle loss and improve athletic performance 

 Branched-chain amino acid leucine, isoleucine and valine supplements are extremely popular and have been found to boost protein synthesis during and after heavy exercise and may also help improve physical performance. A study reported in Amino Acids 1993;4:255-266 found that athletes supplementing with these BCAA demonstrated a significant improvement in exercise performance. Another study found that BCAA supplementation can reduce muscle breakdown in athletes (Effect of Branch-Chain Amino Acids Supplementation on the Exercise-Induced Change in Aromatic Amino Acid Concentration in Human Muscle, Blomstrand, E et al, ACTA Physiol Scand, 1992;146:293-298)

Older athletes can also benefit from BCAA supplementation. Studies have found that in older adults supplemented with 4g of leucine per meal improved muscle protein synthesis(Casperson SL et al.: L-Leucine supplementation chronically improves muscle protein synthesis in older adults consuming the RDA for Protein; Clin Nutr. 2012 Feb 20)

In a study that used supplements of Beta-hydroxy-beta-methylbutyrate (HMB) a metabolite of leucine, a branched-chain amino acid found those athletes taking a whey supplement with a HBA and isomaltulose a slow release carbohydrate, had a reduced muscle damage and improved athletic performance.

The authors of this study suggested that whey protein supplementation can be optimized for muscle recovery during intense conditioning by adding HMB and a slow-release carbohydrate.

(William J. Kraemer, David R. Hooper, et al. The Addition of Beta-hydroxy-beta-methylbutyrate and Isomaltulose to Whey Protein Improves Recovery from Highly Demanding Resistance Exercise. Journal of the American College of Nutrition, 2015; 34 (2): 91)

Good food sources of BCAA

Foods high in L-Leucine

Beef approx.                      1690mg /100g,

Salmon approx.                 1615mg /100g,

Eggs approx.                      1090mg/100g (2 medium eggs)

Wheat products approx.   920mg/100g.

Foods high in L-Valine and L-Isoleucine

Meat and other animal produce.

Dried peas approx.           1160mg/100 g

Walnuts approx.                750mg/100g   are particularly suited for vegetarians with their high    BCAA concentration.

MEAL SUPPLEMENTS

Michelle Bridges Chocolate or Vanilla Protein Blend with Ancient Grains.

The unique brown rice and pea protein blend found in Michelle Bridges Chocolate Protein Blend with Ancient Grains is packed with key amino acids for muscle growth including the branched-chain amino acids leucine, isoleucine and valine and essential amino acids lysine and arginine

25gr 1n 250ml of skim milk or water twice daily

BCAA content in 25g in water.

Vanilla                                Chocolate

Leucine       1562 mg            1612 mg

Isoleucine    889 mg             927 mg

Valine          1019 mg            1031 mg