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  1. #1
    Member Gymshoe's Avatar
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    Default BCAAs prevents cardio-induced muscle breakdown

    Small amount of BCAAs and L-arginine prevents cardio-induced muscle breakdown


    A cardio session – especially when done after strength training – has lots of positive health effects, but even low-intensity cardio exercise breaks down muscle tissue. For strength athletes cardio is a double-edged sword. Researchers at Otsuka Pharmaceutical in Japan think you can make one side of the sword less sharp by taking 2 g BCAAs and 0.5 g arginine.


    High doses of BCAAs reduce muscle breakdown during physical exercise and boost the body's anabolic response. The researchers wanted to know whether lower doses of BCAAs supplemented with a small amount of L-arginine might do the trick as well.
    The Japanese did an experiment with 4 men and 4 women, all of whom were healthy, in their mid-twenties and untrained. The subjects were given breakfast, after which they had to cycle three times for 20 minutes at 50 percent of their maximal intensity. They rested for 5 minutes between each session.
    Ten minutes after starting this anything but intensive workout, the subjects took their amino acids, dissolved in a sports drink. The method of administration gives an indication of the researchers' intentions. Then the researchers repeated the experiment, but gave the subjects a placebo.


    The researchers measured the amount of amino acids that the subjects absorbed and excreted during the workout via a catheter inserted into the leg. The more amino acids released from a leg, the greater the muscle breakdown, the researchers reasoned.
    The tables below show the net effect: the uptake in the leg minus the release. As you can see, the supplement reduced the release of glutamine and alanine.





    The effect was greatest at the end of the workout – during the third session. The figures are for phenylalanine. If you look at this amino acid, the mix of BCAAs and L-arginine blocks muscle breakdown almost completely during the third workout.



    The anticatabolic effect of the amino acid-laced sports drink would probably have been greater if the test subjects hadn't drunk it during the workout but beforehand. Higher doses would undoubtedly have had a greater anticatabolic effect.
    The research results suggest a strategy that could well give strength athletes more benefit from doing cardio after their weight training: take a dose of BCAAs and L-arginine before getting on the treadmill.

    Source:

    Int J Sports Med. 2007 Jun;28(6):531-8.

  2. #2
    Senior Member GhostfaceKillah's Avatar
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    Great post, confirming once again the utility of BCAAs for athletes who are cutting/hypocaloric.

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  3. #3
    Product Rep mich29's Avatar
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    I agree a good find here.I've been looking to pick some up for this exact reason to see if it would make a difference and here I find that it indeed will.


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    Product Rep RickRock's Avatar
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    Awesome info. I always use BCAAs around all my training which happens to also be fasted. BCAAs are a muscle saver!!
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    Product Rep mich29's Avatar
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    I'm going to put this to the test next month if I remember I'll report back with results


  6. #6
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    I like bcaas during my fasted training as well. Ususallymill do some bcaa drink or power chew bcaas.

  7. #7
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    Would BCAA's help to prevent muscle loss over a longer duration of aerobic exercise? I mountain bike a couple of times a week and often the rides can go on for 2-3 hours. I'm concerned that mtb'ing may have a detrimental effect on my training.

  8. #8
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    Quote Originally Posted by jules.j View Post
    Would BCAA's help to prevent muscle loss over a longer duration of aerobic exercise? I mountain bike a couple of times a week and often the rides can go on for 2-3 hours. I'm concerned that mtb'ing may have a detrimental effect on my training.
    Certainly wouldn't hurt. I would dose pre and intra to play safe.

  9. #9
    Product Rep JudgementDay's Avatar
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    Sweet!

    I normal dose my bcaa's pre, intra and post. For a total of 24-30g
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    Product Rep mich29's Avatar
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    just started today.def will be looking to see how things go.


  11. #11
    Senior Member MuscleAddiction's Avatar
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    Quote Originally Posted by JudgementDay View Post
    Sweet!

    I normal dose my bcaa's pre, intra and post. For a total of 24-30g
    ^^^This, and good inbetween meals!


    Questions? E-mail me at muscleaddiction@needtobuildmuscle.com

  12. #12
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    anyone have access to a pdf of the full text?
    www.caloriesproper.com
    formerly known as "Tatsuo"

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    For you guys that are using 25 grams/day, what brand are u using?

    ON's BCAA's are about $22 for 60 servings of 5 grams each

    So, at 25 grams/day, each tub will only last 12 days = translates to = $50/month

  14. #14
    Member IronMind's Avatar
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    Quote Originally Posted by whackedone View Post
    For you guys that are using 25 grams/day, what brand are u using?

    ON's BCAA's are about $22 for 60 servings of 5 grams each

    So, at 25 grams/day, each tub will only last 12 days = translates to = $50/month
    Check out the MM store. We carry bulk unflavored aminos. Simply mix with some crystal light packets.

  15. #15
    Product Rep JudgementDay's Avatar
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    Quote Originally Posted by IronMind View Post
    Check out the MM store. We carry bulk unflavored aminos. Simply mix with some crystal light packets.
    Agreed! ^Thats the way to go!
    Athletix Representative
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    Same Price
    ""Price: $22.99""

    Sooooo

    Back to my original question....at 25 grams/day, each tub will only last 12 days = translates to = $50+/month

    Quote Originally Posted by IronMind View Post
    Check out the MM store. We carry bulk unflavored aminos. Simply mix with some crystal light packets.
    Quote Originally Posted by JudgementDay View Post
    Agreed! ^Thats the way to go!

  17. #17
    Junior Member rcxman's Avatar
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    Indeed, sometimes it feels like the BCAA is overhyped, but true, at least when i've used it, and not just a few grams per day, i see myself not losing muscle that fast. It's simply anabolic!

  18. #18
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    Wouldn't it be much cheaper to do Leucine only?

    I imagine as bb'ers and all the protein we already get in, we are covering the other essentials-needs.

    Leucine seems to be the one that shines (mTOR, positively effects insulin-mediated pathways so anti-catabolic and anabolic)

  19. #19
    Member IronMind's Avatar
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    Quote Originally Posted by whackedone View Post
    Same Price
    ""Price: $22.99""

    Sooooo

    Back to my original question....at 25 grams/day, each tub will only last 12 days = translates to = $50+/month
    You must be bad at math..

    If you buy in bulk we have 5lbs of BCAAs for $90

    5lbs = 2267g
    2267g / 25g a day = 90 days / 30 days in a month = 3months
    $90 / 3 months = $30 a month

    NOTE: this is for someone who takes 25g free form aminos a day. Most will only use BCAAs during workout days and most only workout 3-4 days a week so in this instance it will become even more cost efficient!

  20. #20
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    I'ma big fan of BCAAs!!!

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