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Benefits of Supplementing with BCAA's & EAA's

Updated: Mar 25, 2023

Why are you sore after working out? When we strength or resistance train, we are destroying our muscle fibers by tearing them up. When we rest and get enough protein we repair them by building new muscle fibers. This is where and when our muscles grow. However that can not happen without new protein synthesis and protein synthesis can not occur without 9 of the essential amino acids (or EAA’s) along with the 11 non essential amino acids. EAA’s are not produced in our body therefore we need to ingest them via our diet. Eating meat, seafood, eggs and dairy products are all complete proteins, meaning they contain all the amino acids.


All the EAA's are ideal to have present in your diet. BCAAS only contain 3 EAA's, Leucine, isoleucine and valine. Supplementing with BCAA’s and or EAA's is an effective way to help with recovery, increase lean muscle mass and endurance.


Supplementing with BCAA’s/ EAA's contributes to endurance providing as much as an extra 10% of energy towards the end of a workout. When we cycle through our energy pathways, the last fuel source we use is protein within the muscle cells, we use as much as 20%. Generally speaking we want to keep the protein within our muscles. This will occur when we don't consume enough calories to fuel us accordingly.


BCAA’s/ EAA's also help in recovery, we break down our muscle fibers just to build it back up again, soreness can be onset or delayed 24-48hrs (DOMS) . In order for us to repair the damage we need protein synthesis to occur and again that can not happen without BCAA’s including EAA's. BCAA'S are absorbed into our blood stream relativity fast requiring very little digestive time and are low in calories.


BCAA's/ EAA's supplements come in powder and capsule form, I personally use the powder form, they come in a wide variety of flavors and can be found in almost any supplement section in your local big chain store ranging from $25 and upwards. If your in the Port Stanley/ St. Thomas area The Railway City Health Hut is my personal favorite spot. I drink my BCAA's in the morning before working out, however it can be taken before, during or after a workout. BCAAS can also be taken on a empty stomach.


Here are the 9 EAA's and some of their benefits:



1. Isoleucine: Contributes to energy and endurance, may help control blood sugar


2. Leucine: Generates ATP and growth


3. Histidine: Helps with growth and repair


4. Lysine: Contributes to collagen formation and helps us absorb calcium


5. Tryptophan: Needed for serotonin and melatonin production


6. Threonine: Helps in digestion, metabolism, and maintain of collagen


7. Methionine: Breaks down heavy metals and fats in our bodies


8. Valine: Helps growth and repair


9. Phenylalanine: Needed for dopamine production




Stay strong and keep blessed!

-Jess


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