Using BCAAs Limits Lean Tissue Loss During Weight Loss

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​Athletes and active adults always look into maintaining fitness while losing weight and this is best achieved by caloric restriction in combination with exercise. During this process, a risk for lean tissue loss, which can limit performance happens. Many studies addressed this issue to determine the effectiveness of a branched-chain amino acid (BCAA) supplement, in conjunction with heavy resistance training and a carbohydrate caloric-restricted “cut diet” on body composition and muscle fitness.

Studies have shows that the use of supplements containing BCAAs while following 8 or more weeks of resistance training program resulted in a greater decrease in percent body fat, an increase in lean mass, and 10-RM strength gains on the bench press and squat vs. ingestion of a whey supplement or a sports drink. In addition, the ingestion of a whey protein supplement resulted in greater lean mass gains than ingestion of a sports drink.

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References:

https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0112-9

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-6-S1-P1

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Least amount of post workout protein

There’s a tendency among weight room warriors to believe that more is better. A study recently published in the Journal of the International Society of Sports Nutrition takes a look at what can be accomplished with less. In this case, they were trying to determine the least amount of protein that could assist with post-workout recovery.
 

Twenty healthy male subjects in their 40s did 4 sets of leg extensions and presses using 80% of their one rep max. Some consumed 9 grams of milk protein while others got a calorie-matched carbohydrate drink.

 Nine grams of milk protein was enough to increase some measures of mammalian target of rapamycin complex 1 (mTORC1) signaling, which plays a role in protein synthesis. It wasn’t enough to optimize the increased amino acid transport that results from exercise.

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Fast Absorbing Protein After Workout or Slow?

Whey is a rapidly digesting protein found in milk. Casein is a slowly digesting protein that also comes from milk. Which one or combination is better for muscle building after weight training? A study published in the International Journal of Sport Nutrition and Exercise Metabolism put 3 options to the test with experienced weight lifters enrolled in a 9-week resistance training program.
 

After each workout, subjects got a protein shake made with all whey protein, half whey and half casein or 20% whey and 80% casein. Body composition and strength measurements taken before and after the 9-week program showed similar increases across all groups. The only difference was in blood tests that showed higher leucine bioavailability after consuming the all when and 50% whey shakes. Leucine is one of the three Branched Chain Amino Acids (BCAAs).

 

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PLANT PROTEINS & DIETARY DIVERSITY

 

Selecting a rainbow of different colored fruits and vegetables is one way to promote dietary diversity. Compared to eating the same things all the time, this strategy helps balance macro- and micronutrient intake. A study published in The Journal of Nutrition looks at the association between plant protein consumption and dietary diversity.

Analyzing data from 1,330 adults who participated in the French Nutrition and Health Survey, researchers found a positive association between plant protein consumption, dietary diversity and nutrient adequacy. Consuming animal proteins was not associated with a diverse diet. Meat and potatoes eaters should consider adding some colorful vegetables to their meal plans.

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