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The Role of Branched Chained Amino Acids (BCAA)
[edit]Whey protein supplementation after resistance exercise has become an effective way of increasing muscular hypertrophy and generating a lean body structure. The significant rise in popularity for this type of supplementation is due to social media influence[1][2]. Whey protein is composed of branched chain amino acids, also known as BCAA, with leucine being the most prominent. Skeletal muscle protein synthesis, the method for achieving muscle hypertrophy, involves a total of 6 out of the 20 known amino acids. After performing exercise, the body is depleted of crucial nutrients needed for muscular repair, especially BCAA. In order for the body to repair itself after exercise, these factors have to be restored[3][4]. Leucine, along with other branched chain amino acids, assist to recover from this depletion by shuttling directly to the site of the skeletal muscle.
This compensates for the body’s initial nutrient loss[5]. This mechanism is proven through the measurement of the concentrations of these amino acids in the blood stream prior to and immediately after exercise. Lower concentrations of BCAA are present in the bloodstream after exercise, implying that they travel to the skeletal muscle to facilitate repair. The high concentration of ingested leucine via whey protein supplementation post-exercise increases the rate of this reaction; when the body is able to compensate fully for its losses and is able to “break even,” this is called recovery. The implementation of leucine into the diet post-exercise creates a shorter recovery period. Hypertrophy, or muscle growth, occurs when there is a greater amount of reparation occurring over degradation. The usage of whey protein for dietary supplementation is still widely controversial, but the mechanism for leucine assistance in muscle reparation and hypertrophy is verified[3][4]. Three groundbreaking studies performed on male subjects of varying age groups and physical condition confirm this mechanism.
Young Males
[edit]Whey protein supplementation in young male subjects post-exercise induces a significant increase in muscle hypertrophy[1][6][3][5][4][2]. Few studies in this field of research have been conducted, but all with similar parameters and results. One group of 24 young, healthy, resistance-trained males showed significant increase in skeletal muscle measurement and muscle hypertrophy linked through blood work interpretation after 6 weeks of performing an exercise regimen that included resistance exercises that ranged from 70-90% of their maximum tolerable resistance. Of the 12 that were in the test group, each contestant was required to supplement whey protein into their diet post-exercise and work all significant muscle target groups. The placebo group did not show the same level of hypertrophy. Under these conditions, whey protein supplementation contributes to muscle growth. Uncertainty rises in the degree of contribution that the whey protein provides[2].
Similar experimentation was conducted with non-resistance-trained males within the same age group. The results were comparable. A set of baseline skeletal muscle measurements, muscle tissue biopsies, and blood samples were obtained for each participant in the study. Through the course of 14-weeks, the subjects performed resistance exercises, following a similar regimen at 70% of their maximum tolerable resistance. After each exercise session, the participants were required to ingest a serving of whey protein. Upon the completion of the trial, each of the participants showed a noticeable difference in muscle hypertrophy along with an increased abundance of muscle fibers, which was concluded from the biopsy results. Leucine and other BCAA levels in the blood were also noticeably decreased post-exercise, indicating a shuttle of these amino acids to the site of the skeletal muscle. With the integration of information from both studies, whey protein supplementation produced the same response on individuals regardless of their experience level in resistance training[3][4][2].
Elderly Males
[edit]A study conducted on a small population of elderly males showed an increased growth of skeletal muscle through the supplementation of whey protein into a normal diet, which indicates increased skeletal muscle protein synthesis. Participants involved in the study also showed a decrease in sarcopenia, or muscle loss, which is common in elderly adults[6]. Even without the implementation of an exercise regimen and previous exercise training, whey protein still provided an abundant source of leucine which was able to aid in the process of muscle tissue generation[6][3].
Carbohydrates vs. Whey Protein
[edit]
The effect of dietary carbohydrate supplementation is often compared to that of whey protein with regard to skeletal muscle hypertrophy. Experimentation in this field on young male subjects has led to the conclusion that carbohydrate supplementation does not provide a significant increase in muscle hypertrophy with comparison to placebo testing. The individuals involved in the carbohydrate study provided results, but were not as significant as those of the whey protein candidates. Carbohydrates do not contain amino acids, which are the main factors needed in the process of protein regeneration, muscle growth, and muscle recovery. For this reason, the carbohydrates are not able to provide individuals with the same concentration of BCAA of the whey protein. This is reflected in experimental results[2]. Carbohydrates provide an advantage in endurance training and exercise, and this experiment solely focuses in on the effects of increased strength through resistance[6][3].
References
[edit]- ^ a b Andersen, Lars L.; Tufekovic, Goran; Zebis, Mette K.; Crameri, Regina M.; Verlaan, George; Kjær, Michael; Suetta, Charlotte; Magnusson, Peter; Aagaard, Per (NaN undefined NaN). "The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength". Metabolism. 54 (2): 151–156. doi:10.1016/j.metabol.2004.07.012. PMID 15690307.
{{cite journal}}: Check date values in:|date=(help) - ^ a b c d e Ormsbee, Michael J.; Mandler, W Kyle; Thomas, D David; Ward, Emery G.; Kinsey, Amber W.; Simonavice, Emily; Panton, Lynn B.; Kim, Jeong-Su (2012). "The effects of six weeks of supplementation with multi-ingredient performance supplements and resistance training on anabolic hormones, body composition, strength, and power in resistance-trained men". Journal of the International Society of Sports Nutrition. 9 (1): 49. doi:10.1186/1550-2783-9-49. PMC 3542109. PMID 23153110.
{{cite journal}}: CS1 maint: unflagged free DOI (link) - ^ a b c d e f Cordain, Loren (7 December 2010). The Paleo diet : lose weight and get healthy by eating the foods you were designed to eat (Rev. ed.). Hoboken, N.J.: Wiley. ISBN 978-0470913024.
- ^ a b c d Norton, Layne (February 2006). "Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise". The Journal of Nutrition. 136 (2): 533S–537S. doi:10.1093/jn/136.2.533S. PMID 16424142.
{{cite journal}}: CS1 maint: date and year (link) - ^ a b Hoffman, Jay (September 2004). "Protein - Which Is Best?" (PDF). Journal of Sports Science and Medicine.
{{cite journal}}: CS1 maint: date and year (link) - ^ a b c d Coker, Robert H.; Miller, Sharon; Schutzler, Scott; Deutz, Nicolaas; Wolfe, Robert R. (1 January 2012). "Whey protein and essential amino acids promote the reduction of adipose tissue and increased muscle protein synthesis during caloric restriction-induced weight loss in elderly, obese individuals". Nutrition Journal. 11 (1): 105. doi:10.1186/1475-2891-11-105. PMC 3546025. PMID 23231757.
{{cite journal}}: CS1 maint: unflagged free DOI (link)