Should You Supplement: Can You Build Muscle with Branched Chain Amino Acids?

It’s been a while since I have added another article to the Should You Supplement Series and I have not written on the topic because I initially thought I covered everything I wanted to.  Personally, I do not supplement much.  I always prefer that individuals establish a diet from a wide variety of healthy whole foods first before they consider needing to supplement.  After that is addressed it may be a good idea to add in some essential fats that are frequently missing in our diets and possibly doing some vitamin C supplementation as well as a nutrient dense, whole food based multi-vitamin.

With the above being my primarily regimen for an optimal lifestyle, I feel I should address another supplement source, because I do get quite a few questions about it; what protein supplement do you use?  This is a fair question because I have used several different protein supplements throughout my life and there are some really good products out there and some really bad ones as well.  I have taken a few different brands for a number of years and have weaned myself off of them almost entirely because I realized that with protein power supplements you don’t really know what you are getting.

Read the labels; usually it’s some protein propriety blend consisting of protein in indistinguishable ratios and from sources unknown.  Add artificial sweeteners, colors and tons of sugar, fractionated oils and fillers and you have a crazy unknown cocktail with questionable nutritional value and muscle building benefits.

After I train I am not hungry but I know that my body needs nourishment before I can get some solid food into me so protein shakes were the choice at the time.  At the same time, I was trying to fill my body with the best food and supplement sources possible and slamming down these protein shakes seemed liked a contradiction to that.

What I found to be a better alternative for me is to use Branched Chain Amino Acid (BCAA) supplementation in powdered form.  I usually take a little before, during and after my workouts to keep my muscles full of these protein building blocks.

 

What Are BCAAs?

All amino acids are necessary for the body to function properly, and BCAAs only make up three (leucine, valine, isoleucine) of the 23 used during protein synthesis to build muscle tissue.  These three are also part of a group of nine amino acids considered essential.  Essential refers to the type that cannot be created by the body from other sources, so the BCAAs must be present in the protein source consumed to be used by the body for protein synthesis.

These three cannot be produced by the body and are very important because they account for the majority of amino acids directly taken up by the muscles where protein synthesis can occur.  The other amino acids are primarily metabolized by the liver for either energy or to be shuttled to the muscles.

The theory behind their effectiveness for building and maintaining muscle is the idea that the body spares the breakdown of muscle/ protein to be used for energy when the bloodstream is saturated with these BCAAs.  When BCAAs are present in the bloodstream the body will assume that there has been a breakdown of the muscle protein and will therefore spare the muscles from breaking down more and then find another source of fuel.

                                                                                                           

Benefits of BCAA Supplementation

There are several studies touting the positive effects that BCAA supplementation can have for athletes.  Gualano et al. found that BCAA supplementation for glycogen depleted endurance athletes allows the body to enhance the use of fat for energy which spares the breakdown of the muscles and their protein to be used for energy.

There are several studies, including Matsumoto et al. concluding that BCAA supplementation may reduce fatigue and muscle soreness.  Shimomura et al. found that muscle damage caused specifically by squatting may be suppressed by BCAA supplementation which, in turn, could decrease the symptoms of delayed onset muscle soreness.  BCAA supplementation can also alleviate soreness caused by eccentric exercises as concluded in the Jackman et al. study.

BCAA supplementation can also help the endurance athletes work at a higher capacity as shown in another study by Matsumoto et al.

What I Personally Use

After researching and reading numerous studies and benefits of BCAA supplementation I have since replaced my protein shakes for BCAA drinks. I have tried a few brands and the one I prefer is the UPS Labs Modern BCAA.  (PIC)  Just to note I do not make any money by endorsing this product, I have just found it to be the best because it comes in a powder form, which can be consumed before, during and after training and the product does not contain any artificial flavors nor colors like some other products do.

On heavy training days I mix up two scoops with water and begin to sip 30min before training, have whatever is left over during training and then two more scoop to consume when I am done.

Conclusion

The studies and support are out there and show that BCAAs can spare muscle breakdown by using other sources of energy without loading the body up with protein powder supplements.  For the athlete looking to add or maintain muscle, decrease soreness and enhance recovery from intense workouts or increase your endurance capacity, they may want to consider BCAA supplementation.

 

References:

Gualano AB, Bozza T, Lopes De Campos P, Roschel H, Dos Santos Costa A, Luiz Marquezi M, Benatti F, Herbert Lancha Junior A. Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. J Sports Med Phys Fitness. 2011 Mar;51(1):82-8.

Jackman SR, Witard OC, Jeukendrup AE, Tipton KD. Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. Med Sci Sports Exerc. 2010 May;42(5):962-70.

Matsumoto K, Koba T, Hamada K, Sakurai M, Higuchi T, Miyata H. Branched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program. J Sports Med Phys Fitness. 2009 Dec;49(4):424-31.

Matsumoto K, Koba T, Hamada K, Tsujimoto H, Mitsuzono R. Branched-chain amino acid supplementation increases the lactate threshold during an incremental exercise test in trained individuals. J Nutr Sci Vitaminol (Tokyo). 2009 Feb;55(1):52-8.

Shimomura Y, Inaguma A, Watanabe S, Yamamoto Y, Muramatsu Y, Bajotto G, Sato J, Shimomura N, Kobayashi H, Mawatari K. Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. Int J Sport Nutr Exerc Metab. 2010 Jun;20(3):236-44.

Tags: supplements

The ANDI Rating System

When I recently went shopping at Whole Foods (some of my friends tease and call it Whole Pay Check) the other week I noticed a small chart embedded within the produce isles ranking certain food items (mostly produce) in terms of their nutrient density.  The system was called the ANDI Nutrition rating System and I had not heard of it until I saw it at the store.  I went home and did some research to figure out what it is and if we should consider this system when purchasing our food for the week.

ADNI; What, who, why, where

It turns out that the ANDI rating system (short for Aggregate Nutrient Density Index) is a relatively new ranking system which analyzes many foods for their nutrient density and ranks them accordingly.  The ranking of the food quality is based mainly on looking at the vitamin content such as:

Calcium, Carotenoids: Beta Carotene, Alpha Carotene, Lutein & Zeaxanthin, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Zinc,

They factor in the ORAC score X 2 (Oxygen Radical Absorbance Capacity) which is a method of measuring the antioxidant quality of foods.

If the foods contain high levels of the above vitamins and have a low oxidation they are ranked with a higher score (closer to 1000) and if they do not possess the above qualities a score closer to zero is given.

This system was created by Dr. Joel Fuhrman who has a whole campaign called Eat Right America which provides nutritional education, current diet analysis and personalized programs that help people get on track to regain lost physical functions (weight loss, increased energy etc.) with a proper dietary plan.  According to Dr. Fuhrman’s site;

Our modern, low-nutrient eating style leads to an overweight population with common diseases of nutritional ignorance and medical costs spiraling out of control. We need to flip our traditional thinking upside down, and begin eating a diet rich in vegetables, fruits, nuts, seeds, and grains.

Whole Foods Market has adopted Dr. Fuhrman’s program and looks to have an affiliate relationship with the program.  The Whole Foods web site does not have much information about the program, nor can you join or utilize it through the site but you can link back to the Eat Right America site.

Eat Right America; Is it for me?

With all the different diets and food pyramids out there this one tries to distinguish itself with a quantifiable rating system comparing food choices.  This rating system does have some draw for the consumer because using this system we can say that Item X is ranked higher (or is better) than Item B.  For a person who frequently consumes vegetables this rating system might be a good way to find some variety within and incorporate them into the rotation.  I now for myself I tend to have my weekly staples when it comes to vegetables.  I did look the chart over and decided to mix it up a bit and buy some organic kale.  It is interesting and not a bad way to supplement an already balanced and healthy diet.

Just with almost any system it does not have its potential pitfalls.  One glaring hole that I saw is that the ranking system included some potentially healthy food sources that ranked low on the scale which may cause people to believe that they are not healthy.  Food like avocados, walnuts, chicken breast, ground beef and olive oil all scored really low on the scale.  These foods, in their naturally raised environments provide a variety of nutrients for the body and compose a healthy and balanced diet.

This ranking of the potentially healthy proteins and fats on the scale may lead one to think that a diet of plant based foods is all that is required for optimal health.  Eat Right America also has its own version of a food pyramid with the plant food comprising the base and fats and protein sources at the tip lumped in with sugar and processed foods.  You really have to ask yourself, are they equal?

This step might be taking it too far and even the highly debated USDA food pyramid has a separate section for the protein sources and the sugars.  Without a little research by just looking at this pyramid, it may suggest that the only way to lose weight and be healthy is to have a diet almost completely based on plant food sources.

The strange notion is that when I was searching the Eat Right America web site to see if they flat-out say something like “we are a plant-based/vegetarian system….” I Couldn’t find it.  However I did find this statement:

Keep in mind that nutrient density scoring is not the only factor that determines good health. For example, if we only ate foods with a high nutrient density score our diet would be too low in fat. So we have to pick some foods with lower nutrient density scores (but preferably the ones with the healthier fats) to include in our high nutrient diet. Additionally, if a thin person or highly physically active individual ate only the highest nutrient foods they would become so full from all of the fiber and nutrients that would keep them from meeting their caloric needs and they would eventually become too thin. This of course gives you a hint at the secret to permanent weight control.

After this I was waiting for some suggestions like adding; extra virgin oil, free range eggs and grass-fed beef; But there was nothing more on the subject.  So the Eat Right America system seems a bit perplexing and non-committal.

Final Thoughts

As a scoring chart the ANDI system provides some different produce options and comparison entertainment, however using the Eat Right System as your source of health and weight loss might be ill-advised without some more research.

In the meantime keep life simple, just eat a variety of healthy foods, keep the nutrients balanced from different sources, take your vitamins and say your prayers and all should be right.

 

Resources:

WholeFoods.com

http://www.fooducate.com/blog

http://www.eatrightamerica.com

Tags: Healthy Eating

The Glycemic Index

I threw an impromptu poll out on the facebook fan page asking for a nutrition topic I could cover for this month’s newsletter.  I got some great responses ranging from supplementation to how to eat well during the holidays.  Since I recently wrote a four part series on supplementation and eating well during the holidays comes down to moderation and picking and choosing your food battles; I decided to go with the topic about the glycemic index.

I must admit I was a bit surprised that this topic was proposed because it seems like dieting trends come and go like the latest technology trends.  I remember when I first became interested in studying nutrition in the late 90s, the glycemic index was really popular and I searched bookstores and libraries to find out more information and get a copy of the glycemix index (GI) chart that classified and ranked foods according to the effect they had on the body.

Since then there have been numerous book and diets constructed around the GI system, but was this system just a trendy model from the late 90s or does the science still warrant merit from the health and fitness community?  In this article I will break down the GI system to see if indeed it should still be paid attention to in this day and age.

Simply Stated

According to The Gylecemic Index.com:

“The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.”

When Carbohydrates (CHO) are digested and broken down by the body they will be reduced to their lowest structural components one of which is the sugar known as glucose.  In 1980 Dr. David J. Jenkins and colleagues at the University of Toronto conducted research to see how quickly different CHOs were broken down and released into the bloodstream.  Their research was based on the idea that CHOs which were broken down quickly during digestion released glucose into the bloodstream rapidly.  When glucose enters the bloodstream the hormone insulin is released by the body to take up the glucose and shuttle it to the liver and muscles of the body to be stored as glycogen which could be used for energy later on.  Foods that broke down quickly and caused rapid release of glucose into the bloodstream could pose health problems down the road if the practice of eating these types of foods was consistent.

Dr. Jenkins and colleagues conducted blood tests of their subjects to measure how quickly and how much glucose was found in the bloodstream after ingesting a particular CHO source.  They established a rating system and classified CHOs that were quickly broken down and released glucose rapidly as High GI foods and the ones that broke down at a gradual rate as Low GI foods.  Simply stated, high GI foods require high levels of insulin to be released.  If the system that releases insulin is perpetually working at a high rate, over time, the system will not be able to adequately handle the uptake of glucose for glycogen storage; therefore the glucose will remain in the bloodstream at high levels causing the disease known as Diabetes.

Eat This Don’t Eat That?

Before the internet blew up and you can find anything you wanted with a few taps of the keys, I searched several locations for the glycemic index chart.  I had a few family members that had cases of Type II diabetes (adult onset) and if these high glycemic foods were a leading cause of the disease I wanted to know which foods I should be eating and which would cause my blood sugar levels to go sky high.

After getting my eager hands on a chart and studying it for a bit I realized that rather than obsessing on what individual foods rate high on the chart, there is a simple pattern that can be followed.  Generally speaking, food sources such as fibrous fruits and vegetables had a low glycemic index, whole grain carbohydrates had medium GI responses and processed CHOs and simple sugars were high on the GI scale.  Without being overwhelmed with the GI effect we can simply think about which foods are natural, whole foods. Natural, whole foods are generally healthier and therefore they have a lower GI effect and a lower risk for diseases like diabetes and coronary heart disease.  When thinking about the glycemic index, the question becomes, is it as simple as don’t eat the foods that cause a high GI effect?  The answer might not be that simple.

First off, the GI significantly differs depending on a food’s current state and methods used during preparation and cooking.  Foods, like white potatoes, alter their GI number depending on its ripeness, processing, the length of storage, cooking methods.

Another factor to consider is that people are different and foods will have a different glycemic response from one person to another and even on the same person from day to day, depending on blood glucose levels, and insulin resistance.  Other factors like the current blood glucose levels, the amount of the particular food consumed, what a particular food was eaten in conjunction with, and fluid levels in the body can all result in different glycemic responses.

Scientists have taken note on some of the pitfalls of the GI ranking and tried to further expand on the ranking system by factoring in the amount of food eaten and the effects that can have.  The glycemic load (GL) is a ranking system for carbohydrates content in food portions based on their (GI) and the portion size. GL combines both the quality and quantity of a carbohydrate in one value.  This method is deemed superior to predict blood glucose values of different types and amounts of food.

Proponents of the GL state that high GI foods consumed in small quantities would give the same effect as larger quantities of a low GI foods on blood sugar; therefore it’s not only the type of food that you eat, it is the amount of food that you eat at a particular time.

How GI and GL Can Work For You

Now that I have even confused you more or made your brain hurt, let’s boil this down and make life simple. When considering all of these factors it may seem like the GI and GL are too difficult to understand and that there may not be a way to know what the exact effects are on your body.  I feel like understanding the basics can get you on the path towards optimal health.

Let’s first consider the GI.  Foods that produce a high GI effect in our bodies are, generally speaking, foods that are the simplest forms of carbohydrates that we already know to use sparingly in our diets.  White bread, white rice, honey and simple sugar are all considered high GI and they are simple CHOs devoid of fiber and many nutrients; we know that these foods should be only a small portion within our diets if we want to live a healthy life.

It is also simple to understand that the amount of food we eat effects how we feel.  Glycemic Load offers a little more insight, generally stating that high amount of foods consumed in one setting can have a high glycemic effect in our bodies.  Think about last week at the Thanksgiving dinner table; did we need to shovel that last bit of stuffing into our mouth?  Did we have to try every dessert on the table so our great Aunt would not be offended?  If you were like me then you did and you paid for it later with a bloated stomach.  Thank goodness I don’t do that quite often because the pains were a direct reminder that the GL was much larger than my body is used to; I probably raised my insulin levels to very high levels, and possibly added some fat around my belly.

When it comes to health and optimal performance it is good to have an awareness and general understanding of the different theories out there. With a little trial and error sprinkled in with some common sense, we can become in-tune to how our body optimally works and operates in accordance to the foods we eat and how we eat them.

Sources:

• Janine Freeman, RD, CDE. The Glycemic Index debate: Does the type of carbohydrate really matter?
• GI Database
• The Glycemic Index FAQs: What is the difference between glycemic index (GI) and glycemic load (GL)?

Tags: glycemic index, glycemic load