Article # 449. Difference Between BCAA & Amino Acids

Q: What is the difference between a BCAA and a regular Amino Acid?

A: This is a great question. I have been asked this question several times from my friends and strangers I have met and spoke,  I have answered this question many times in the past; not very many people know or understand exactly what branched chained amino acids are.  They're much more commonly referred to as BCAA's. 
Amino acids are the building blocks of proteins and muscle tissue. Protein needs to be broken down and digested into amino acids for the body to absorb these nutrients nutrients in their smaller state into the bloodstream for thousands of uses within the body. Amino Acids generally aid in providing energy, recovery, muscle and strength gains and fat loss, as well as mood and brain function. In simple words when we eat a protein, our body through the digestive process breaks down protein into smaller molecules known as amino acids. 

Branched chain amino acids, on the other hand, only consist of 3 highly regarded aminos which are L-Leucine, L-Isoleucine, and L-Valine. They are required for the maintenance of muscle tissue and appear to preserve muscle glycogen stores and even may help to prevent muscle protein breakdown during exercise. All 3 are considered essential as your body cannot produce them. BCAAs can increase nitrogen retention, which may minimise the loss of lean muscle tissue during dieting or during intense training. BCAA supplementation may increase the amount of nitrogen stored within the muscle after training.  This may reduce recovery time and aid in the repair and growth of muscle tissue.

So why do you need Amino Acids and BCAAs when you are taking protein powder? It’s not a must, but it’ll be great to have.

Why? Protein takes time to be digested into Amino Acids and BCAAs. Therefore by taking Amino Acids or BCAAs before, during or after training, you will get better, faster results as it’s supplied almost immediately to your muscles. 

Can you take Amino Acids or BCAAs and NOT take protein powder? Can, but it’ll be highly costly to maintain at least 1g of protein per lb of body weight. Therefore, it’s recommended to take protein powder for your daily needs. 

Another important thing to take note before purchasing BCAAs: L-leucine is needed in the right ratio to other aminos in the body or you will be unable to utilise the protein you take in. This is why you’ll always see BCAAs offered as a 2:1:1, 3:1:1 and even 5:1:1 ratio of leucine, iso-leucine and valine. Leucine is the most popular of the three for its superior muscle synthesis support, making it a very effective supplement on its own. 

Powder form normally works better for most individuals, as absorption is normally faster and better. Now you know what the difference between Amino Acids and BCAAs are, you can decide which is more important for you, should you have both of them.

Always Consult Physician before taking any supplements!

Article # 378. Whey Protein vs Lean Meat

Whey Protein vs Lean Meat

Whey protein and lean meat both provide dietary protein. Whey proteins are a group of proteins found in cow’s milk, where they make up 20 percent of the total milk protein. The words “lean meat” usually refers to the less-fatty cuts of beef, lamb, pork and game such as venison. Each of these proteins has advantages and disadvantages. Consult a health care professional before using whey protein supplements.

Sources and Types

Whey protein and lean meat both contain high levels of amino acids to build and maintain muscle tissue. Whey protein supplements are available as concentrate, isolate or hydrolysates. Concentrate has less fat but contains lactose and carbohydrates. Isolate is lower in available protein but the fat and lactose have been removed. Hydrolysates are more easily absorbed but more expensive. Lean beef comes from the chuck, round, sirloin and tenderloin. Lean pork and lamb are found in the tenderloin, loin chops and leg. 

Nutrient Comparison

Whey protein does not contain vitamins or fiber. Whey protein is not a complete food and does not provide the same level of nutrients as a whole food such as meat. Lean meat supplies nutrients such as protein, B vitamins, vitamin E, iron, zinc and magnesium. Lean meat does not contain carbohydrates or fiber but does have some fat. Beef graded “choice” instead of “select” or “prime” is usually leaner.

Serving Size

You should eat about 0.4 grams of protein for each pound of body weight each day, according to the University of California at Los Angeles. As a supplement, 20 grams to 25 grams of whey protein is adequate for most people, according to McKinley Health Center; athletes may need twice that amount during heavy training or competition. A serving of lean meat is about 3 ounces and provides 21 grams to 24 grams of protein.

Cooking

Whey protein does not have to be cooked and can be added to prepared foods such as smoothies, oatmeal or mashed potatoes. Whey protein is added to nutrition bars and made into powders or beverages. Meats do need to be cooked and lean meat is often more tender if braised or stewed for several hours. You can reduce the natural fat content of meat even more by cutting off visible fat, cooking by broiling or roasting instead of frying and draining the fat after the meat is cooked.

Considerations

Whey protein and lean meat are different sources of protein. Although whey protein may be more convenient in some ways, meat provides more nutrients, such as vitamins and minerals. Whey protein is normally used as a supplement to a balanced diet rather than an integral component of the diet. Consult a health care professional before you take whey protein supplements.

Article # 166. Glucosamine Rich Rheumatoid Arthritis Diet

Glucosamine Rich Rheumatoid Arthritis Diet

Here is the list of foods that are glucosamine rich you can add into your daily meals to repair cartilage and improve your joint function.

Shrimps

Lobsters

Crabs

Sports drinks

Sweet Almond Oil

What is Glucosamine?

Other names: glucosamine sulfate, glucosamine sulphate, glucosamine hydrochloride, N-acetyl glucosamine, chitosamine

Glucosamine is a compound found naturally in the body, made from glucose and the amino acid glutamine. Glucosamine is needed to produce glycosaminoglycan, a molecule used in the formation and repair of cartilage and other body tissues. Production of glucosamine slows with age.

Glucosamine is available as a nutritional supplement in health food stores and many drug stores. Glucosamine supplements are manufactured in a laboratory from chitin, a substance found in the shells of shrimp, crab, lobster, and other sea creatures. In additional to nutritional supplements, glucosamine is also used in sports drinks and in cosmetics.

Glucosamine is often combined with chondroitin sulfate, a molecule naturally present in cartilage. Chondroitin gives cartilage elasticity and is believed to prevent the destruction of cartilage by enzymes. Glucosamine is sometimes combined with methylsulfonylmethane, or MSM, in nutritional supplements.

Why Do People Use Glucosamine?

Osteoarthritis

Glucosamine supplements are widely used for osteoarthritis, particularly knee osteoarthritis. In osteoarthritis, cartilage -- the rubbery material that cushions joints -- becomes stiff and loses its elasticity. This makes the joint prone to damage and may lead to pain, swelling, loss of movement, and further deterioration.

Since the body's natural glucosamine is used to make and repair joint cartilage, taking glucosamine as a nutritional supplement is thought to help repair damaged cartilage by augmenting the body's supply of glucosamine.

There is promising evidence that glucosamine may reduce pain symptoms of knee osteoarthritis and possibly slow the progression of osteoarthritis. For example, a study published in the journal Archives of Internal Medicine examined people with osteoarthritis over three years. Researchers assessed pain and structural improvements seen on x-ray. They gave 202 people with mild to moderate osteoarthritis 1,500 mg of glucosamine sulfate a day or a placebo.

At the end of the study, researchers found that glucosamine slowed the progression of knee osteoarthritis compared to the placebo. People in the glucosamine group had a significant reduction in pain and stiffness. On x-ray, there was no average change or narrowing of joint spaces in the knees (a sign of deterioration) of the glucosamine group. In contrast, joint spaces of participants taking the placebo narrowed over the three years.

Other Conditions

Other conditions for which glucosamine is used include rheumatoid arthritis, inflammatory bowel disease (Crohn's disease and ulcerative colitis), chronic venous insufficiency, and skin conditions, although further evidence is needed.

Side Effects and Safety of Glucosamine

Most studies involving humans have found that short-term use of glucosamine is well-tolerated. Side effects may include drowsiness, headache, insomnia, and mild and temporary digestive complaints such as abdominal pain, poor appetite, nausea, heartburn, constipation, diarrhea, and vomiting. In rare human cases, the combination of glucosamine and chondroitin has been linked with temporarily elevated blood pressure and heart rate and palpitations.

Since glucosamine supplements may be made from shellfish, people with allergies to shellfish should avoid glucosamine unless it has been confirmed that it is from a non-shellfish source.

Theoretically, glucosamine may increase the risk of bleeding. People with bleeding disorders, those taking anti-clotting or anti-platelet medication, such as warfarin, clopidogrel, and Ticlid, or people taking supplements that may increase the risk of bleeding, such as garlic, ginkgo, vitamin E, or red clover, should not take glucosamine unless under the supervision of a healthcare provider.

Article # 70. Supplements & Benefits

Supplements & Benefits

Dietary Supplement:  According to the Dietary Supplement Health and Education Act (DSHEA) of 1994, a dietary supplement is any product that contains substances like vitamins, minerals, foods, botanicals, amino acids and is intended to supplement the usual intake of these substances. Dietary supplements are found in pill, tablet, capsule, powder or liquid form and are meant to be taken by mouth.

Common dietary supplements include vitamins and minerals (such as vitamin C or a multivitamin), botanicals (herbs and plant products), and substances that come from a natural source (such as omega-3 fatty acids).

Makers of dietary supplements cannot legally say that dietary supplements can diagnose, cure, treat, or prevent disease. But they can say that they contribute to health maintenance and well-being.

List of Supplements and its benefits

1. Whey Protein

Whey protein is perhaps one of the most well-known supplements. Whey protein is a supplement packed with protein isolate designed to help people who can't seem to get enough protein from a normal diet. Whey protein is found in powder form and comes in several flavors, allowing for many protein shake combos. Whey protein is often taken before or after a workout, but may be taken at any time as a meal replacement. Whey is a milk protein that has a high level of branched-chain amino acids (BCAAs, No. 4 on our list). Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles.

How to maximize its effects: Take 20 grams of whey protein powder in the 30 minutes before working out, and take 40 grams within 60 minutes after training. Also consider taking 20-40 grams of whey immediately upon waking every morning to kick-start muscle growth. Your best bet is to choose a whey powder that contains whey protein hydro lysates (whey protein broken down into smaller fragments for faster digestion) or whey protein isolate.

2. Casein Protein Powder

The other milk protein, casein, squeaks in just under whey. Casein has always played second fiddle due to its very slow digestion rate, yet this makes it ideal as a pre-bedtime snack because it prevents catabolism while you sleep by emptying slowly and steadily. Casein also makes you feel less full, which makes it a great snack for those who want to pack on muscle mass. And new research finds that casein gives whey a run for its money - when it's taken post workout, casein boosts muscle protein synthesis much like whey does. It's even suggested that a whey and casein protein shake taken after training increases muscle growth better than either protein taken alone.

How to maximize its effects: Choose a casein protein that contains micellar casein (the slowest-digesting casein you can buy) and take 20-40 grams right before going to bed. After workouts, add 10-20 grams of casein to your whey protein. Also, use 20-40 grams of casein in your protein shakes between meals. 

3. Creatine

Contrary to popular belief, creatine is a not a steroid or growth hormone. In fact, it is produced naturally in our bodies and may also be found in several food sources, namely red meat. Creatine is typically taken pre-workout.Creatine is made from three amino acids: arginine, glycine and methionine. Anecdotal reports and scientific studies alike find that guys who take creatine gain a good 10 pounds or more of bodyweight and increase strength dramatically. Creatine works in a number of ways. For one, it increases the amount of fast energy in your muscles needed to perform reps in the gym. The more of this fast energy that's available, the more reps you can do with a given weight, allowing you to get bigger and stronger in the long run. Creatine also draws more water into your muscle cells, placing a stretch on the cell that increases long-term growth. Most recently, creatine has been found to increase levels of insulin like growth factor-1 (IGF-1) in muscles, which is critical for stimulating growth.

How to maximize its effects: Take 2-5 grams of creatine in the form of creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate with your protein shake immediately before workouts. This will help keep your muscles saturated with creatine, producing the rapid energy they need to perform more reps. Then consume another 2-5 grams with your postworkout shake (in addition to 40-100 grams of fast-digesting carbs), a time when creatine will be rapidly taken up by muscle cells and the boost in IGF-1 levels will help prompt further growth. On days when you don't train, take 2-5 grams of creatine with a breakfast that contains carbohydrates.

   4. Branched-Chain Amino Acids (BCAAs)

The term branched-chain amino acids refers to leucine, isoleucine and valine, the absolute most important amino acids for repairing and building muscle tissue. Leucine is the most critical of the three, as research shows that it can stimulate muscle protein synthesis on its own. Yet it's still best to take all three together, since they work in synergy to provide a multitude of benefits, including muscle growth, increased energy during workouts, the blunting of cortisol (a catabolic hormone that inhibits testosterone and increases muscle breakdown) and decreased delayed-onset muscle soreness. 

How to maximize their effects: Take 5—10 grams of BCAAs with breakfast, as well as in your pre- and post-workout shakes. Look for BCAA products that provide leucine at a ratio of 2:1 per dose of isoleucine and valine. For example, if you take a 5-gram dose of BCAAs, about 2.5 grams should be from leucine, 1.25 grams from isoleucine and 1.25 grams from valine.

  

5. Beta-Alanine/Carnosine

In the body, the amino acid beta-alanine is combined with another amino, histidine, to form carnosine. Research shows that when muscles have higher levels of carnosine, they have more strength and endurance. Carnosine appears to increase the muscle fibers' ability to contract with more force, and to do so longer without fatiguing. Several studies reported increases in muscle strength and power in athletes who took beta-alanine. One recent study found that subjects who took beta-alanine along with creatine gained more muscle mass and lost more body fat than subjects who took only creatine.

 How to maximize their effects: Take 1—2 grams of beta-alanine or carnosine immediately before and after every workout in addition to your shakes and creatine. On non-workout days, take 2 grams with breakfast, along with creatine.

6. Nitric Oxide Boosters

Nitric oxide (NO) is a molecule found throughout the body that's involved in multiple processes. The one that bodybuilders are most interested in is its ability to dilate blood vessels, which allows more blood flow to the muscles for enhanced delivery of oxygen, nutrients, anabolic hormones and water (blood is mostly water). This gives you more energy during your workout, an enhanced muscle pump, and better muscle recovery and growth after the workout. NO boosters don't provide NO, but rather the amino acid arginine, which is readily converted to NO in the body. Research has found that subjects who were given arginine increased muscle strength and growth and lost body fat.

 How to maximize their effects: Take an NO booster that provides 3—5 grams of arginine in the form of L-arginine, arginine alpha-ketoglutarate, arginine ethyl ester or arginine malate. Also, consider NO boosters that provide ingredients such as citrulline, pycnog-enol and American ginseng, which enhance arginine's ability to increase NO. Take one dose at each of the following times: in the morning before breakfast, 30—60 minutes before training, immediately after training and 30—60 minutes before bedtime. When possible, take each dose without food and consider combining it with 500—1,000 mg of vitamin C, which can help maintain levels of NO for longer.

7. Glutamine

This amino acid has been a favorite of bodybuilders for decades because it's central to muscle function and is one of the most plentiful aminos found in the human body. Glutamine provides numerous bodybuilding benefits, such as aiding muscle growth by increasing levels of leucine in muscle fibers, helping decrease muscle breakdown and bolstering the immune system, which helps prevent you from getting sick and missing workouts. Glutamine taken before workouts can help decrease muscle fatigue and boost growth hormone levels. In addition, recent research shows that glutamine might also play a role in fat loss by increasing the amount of calories and fat burned at rest and during exercise.

How to maximize its effects: Take 5—10 grams of glutamine in the morning with breakfast, with your pre- and post-workout shakes, and with your nighttime snack.

 

8. ZMA

ZMA is a combination of zinc, magnesium aspartate and vitamin B6. It's an important supplement because hard-training athletes such as bodybuilders are often deficient in these critical minerals, which are important for maintaining hormone levels and aiding sleep (essential for recovery). Intense training can compromise levels of testosterone and IGF-1. In fact, one study found that athletes who took ZMA significantly increased their levels of testosterone and IGF-1 during eight weeks of training, while those who took a placebo experienced a drop in both T and IGF-1. Naturally, boosting testosterone and IGF-1 can make huge impacts on muscle gains.

How to maximize its effects: Use a ZMA product that provides about 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6, and take it 30—60 minutes before bedtime without any food or calcium. Taking ZMA on an empty stomach will enhance its uptake and utilization and improve your sleep quality for optimal recovery.

      9. Carnitine

Besides being a popular fat-loss supplement, carnitine is now known to enhance muscle growth through a number of mechanisms, all of which are supported by clinical research. For one, carnitine can increase blood flow to muscles, which means it provides similar benefits to NO boosters. It also increases testosterone levels post workout and the amount of Treceptors inside muscle cells, which allows more testosterone to stimulate more growth. In addition, carnitine supplements have been found to increase levels of IGF-1. Add all these benefits together and you have the potential to gain enormous amounts of muscle.

 How to maximize its effects: Take 1—3 grams of carnitine in the form of L-carnitine, acetyl-L-carnitine or L-carnitine-L-tartrate with breakfast, your pre- and postworkout shakes, and nighttime meals.

10. Beta-Ecdysterone

   
 Beta-ecdysterone is a phytochemical found in plants such as spinach, where its main function is to protect the plant from insects. Russian scientists discovered many years ago that beta-ecdysterone has anabolic properties. In fact, it's similar in structure to hormones found in insects and crustaceans. Yet beta-ecdysterone doesn't behave like a hormone in the body, but rather works by stimulating protein synthesis and therefore muscle growth. Anecdotal reports suggest that it's very effective for producing increases in both muscle size and strength.

How to maximize its effects: To get the most out of beta-ecdysterone, make sure you get a high enough dose and take it frequently throughout the day. Look for products that supply about 100 mg of beta-ecdysterone and take it with meals in the morning, before and after workouts, as well as with lunch and dinner, for a total of 400—500 mg per day.

11.    High Molecular-Weight Carbs (Vitargo)

Molecular weight is a term that refers to the mass of one molecule of a substance. Therefore, high molecular-weight carbs (HMCs) are essentially made up of very large, heavy molecules. HMCs such as the patented Vitargo brand are typically made from waxy maize (corn) starch. What makes these carbs so special is their ability to rapidly pass through the stomach to the intestines where they can be absorbed and enter the blood. Research shows that HMCs pass through the stomach at a rate almost 100% faster than sports drinks. This is important after exercise because consuming carbs at this time blunts cortisol levels, prevents muscle breakdown and raises insulin levels to help promote muscle growth and replenish muscle glycogen levels.

How to maximize their effects: Taking 60—100 grams of HMCs mixed in your post workout shake will help push muscle recovery and growth, and the insulin spike it causes will drive more amino acids, creatine and carnitine into your muscle cells. In other words, HMCs will not only boost muscle growth themselves but they will help your other mass supplements work even better.

12. Glucosamine

Slightly different from the above muscle building supplements, glucosamine is a support supplement. It helps to maintain joint health. Athletes and bodybuilders, in particular, should consider the use of glucosamine, especially those involved in contact or collision sports. Glucosamine is often combined with chondroitin and MSM, two other key players in joint health.

Article # 1. Health Benefits of Whey Protein

Protein is an important nutrient needed by everyone on a daily basis. Protein is made up of essential and non-essential amino acids, which are the "building blocks" for healthy bodies. Protein has a number of different roles in the body including the following:

·    Repair body cells

·    Build and repair muscles and bones

·    Provide a source of energy

·    Control many of the important processes in the body related to metabolism

The body is able to make non-essential amino acids from other amino acids in the body. However, the body is not able to make essential amino acids and the only way to get them is by eating high quality protein foods. Protein sources that contain all of the essential amino acids are called complete proteins.

All Protein foods are not created equal and can vary in a number of ways including the following:

·    Number and quantity of essential amino acids

·    Digestion and absorption rates

·    Fat content

·    Taste

·    Purity

WHEY PROTEIN

Whey protein is a very high quality complete protein with rich amounts of all the essential amino acids. Whey protein isolate is the purest form of whey protein, which is why it is absorbed so quickly and efficiently into the body. That's why we make it the cornerstone of the EnergyFirst Healthy Lifestyle program.

"What is Whey Protein? Is it just a new fad?"

Whey protein is not something new and has been available for hundreds of years. Doctors and nutrionists have singled out whey protein as a super-star ingredient for weight loss, infant nutrition, immune support, and especially in the area of sports nutrition.

Curds and Whey are the two products formed while making cheese from cow's milk. Although we're much more familiar with cheese, whey protein turns out to be a much better protein for you, your body and your health. It's more soluble which means you can absorb more if and it doesn't stick to your arteries and veins and is easy to disgest. That's one of the reasons it's the best type of protein for infants and children.

Healthy diets should regularly include high quality, low fat sources of protein, like whey protein. Calories do count and you want to make sure that you are getting the most benefit from the calories you consume. Compared to other proteins, on a gram-to-gram basis, whey protein isolate delivers the most essential amino acids to the body but without the fat or cholesterol. Nutrition experts recommend a diet with a variety of protein foods but for optimal results make sure that one of them is whey protein.

Protein needs vary by person depending upon age, weight, sex, activity level and overall health. Athletes and people on healthy lifestyle programs like EnergyFirst often need more protein than the recommended dietary allowance, or RDA. That's because Whey protein is the richest known source of naturally occurring branched chain amino acids (leucine, isoleucine and valine). The body requires higher amounts of branched chain amino acids during and following exercise as they are absorbed directly by the skeletal muscles versus first being metabolized through the liver, like other amino acids. Low BCAA levels contribute to fatigue and they should be replaced in one-hour or less following exercise or participation in a competitive event. Many athletes consume a whey protein shake or drink both before and immediately after exercise or an event to help repair and rebuild lean muscle tissue.

You’ll find that there are two main kinds of whey protein sold today - whey protein concentrate and isolate. The isolate is the most pure and concentrated form of protein available. It contains 90% or more protein and very little (if any) fat and lactose. The concentrate form has anywhere between 29% and 80% protein depending upon the product. As the protein level in whey protein concentrate decreases the amounts of fat and/or lactose usually increase.

Whey isolate is ideal everyone, not just professional athletes and body builders. It is a particularly good source of protein for people with special dietary needs like:

·    People on a low-carbohydrate diet 'cause whey protein contains very little cholesterol on it’s own

·    Pregnant Women

·    Vegetarians that include dairy in their diet.

·    The lactose-intolerant due to the small amount of lactose contained in whey protein isolate (the lactose-intolerant should avoid whey protein concentrate though).

·    The wheat-intolerant because whey contains no gluten.

·    People with digestion problems because whey protein is so easily digestible that it rarely causes adverse stomach or intestinal reactions.

Adding whey protein to your healthy lifestyle is a great way to jump-start the weight loss phase of your program. Whey protein is a key ingredient in numerous weight loss and meal replacement products and whey protein isolate (with no fat or carbohydrates) is often the preferred choice. Studies have found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. As they lose fat their metabolic rate increases and they naturally burn more calories each day. Another way that whey protein helps manage weight is by making you feel "full" after drinking your whey protein shake.