Isoleucine, Leucine and Valine, these three amino acids when put together within the same product is entitled BCAA's, amino acids from branched chain. It is a supplement that there's a lot . .
. let's put controversy in maromba world but there is only controversy where there is no instruction and and truths so it is very simple I came to talk about BCAA when you study BCAA, and it's very easy you curl up someone who has never studied BCAA. But now you there in your house until the end of this video, you'll be sure what is the BCAA; Where he is useful because he has welcome uses; If it is worth penalty or not supplementary with BCAA; If we get through food; Which the correct dosage for impact, and etc.
Everything in today's video, so already start going by clicking on the like and if subscribing to the channel because today is everything about BCAA's. Well let's start from the beginning when we will analyze an amino acid at we have to assume that we already know what it is, so if you don't know the amino acid nothing more than a fraction of the protein, "Help me a little more Leandro", I'll to help you! Just think that you have a box of crayons right?
You have there: Box crayons, this is protein, only the box is formed by the what? Precisely by the crayons, so the colored pencil is the amino acid, so several amino acids will form a protein. We know we have crayons color of various colors, isn't it?
So we have several amino acids composing one protein each of these amino acids has specific functions in the body. We know that there are basically talking about 20 amino acids, among them 8 essential and 12 non-essential. The nonessentials are just what our body manufactures, so from the essential they manufacture the nonessentials, now the nonessentials we just can ingest from outside to inside.
BCAA, Isoleucine, Valine and Leucine will be those 8 that our body doesn't produce 3 so it's cool we have the intake of them, there is no doubt, that is literary consensus. What happens is that we have a lot of protein sources in our food, so we eat chicken, eggs, meat, milk, soy which is a excellent source of protein, I told you this in another video. Including whenever you have a question search like this here on youtube: Leandro Twin soybean or the theme you have doubt you will find a video of me.
And these proteins of a higher biological value, are very precisely covered by the amino acids that our body does not produce including Isoleucine, Leucine and Valine which is BCAA, "So Leandro Twin, when I I eat chicken, when I eat meat, Am I ingesting BCAA? "Perfectly. The question is: do I need to supplement with BCAA?
Because when I eat red meat, I also eat Creatine, but I don't I get enough through food so i supplement with Creatine. "It would be the case of amino acid? "The answer is: It depends.
On a vegan diet where there is a restriction protein from various sources it might be. In an individual who not consuming too much protein, automatically not consuming a lot of Leucine, Isoleucine and Valine for For some reason, supplementation is welcome, but for those who consume the famous 1. 6 to 2 kilo gram of protein, even that is vegetable of a value relevant biological activity, such as soy example you already hit the amount of BCAA's, meaning you already hits the amount of Isoleucine, Leucine and Valine.
"But why they are so important when the we talk about muscle mass and performance? "Because a third of our muscle mass are BCAA's, so when you have a cool amount of them that's fine coming to mass building muscle but one third is BCAA and the rest? The rest are other amino acids, so it's no use taking BCAA to come out of the ears because it won't advance nothing.
You need of other amino acids to muscle building so nature she it was very cool . . .
with us, because she gave the complete protein so in chicken we have the BCAA and all other amino acids when we consume that, the people are giving their best to our muscle mass, and the good you will pay a lot cheaper than supplementary BCAA, but as I explained, if you don't get enough BCAA from Supplementation will make a difference. So, when we talk about Isoleucine, Leucine and Valine is fundamental for muscle mass not there is no lie in that when the people say that supplementation arrives in muscle indeed and improves our intake, our stocks, anyway it's true also, what they don't tell you is that no is necessary because you hit it with feeding in a very simple and you consume higher doses of non-BCAA would imply a performance gain in this case. There are people who will say that when they started taking BCAA, they decreased your pain improved your recovery and all of this may be true because precisely she can have a quantity insufficient intake and she corrected this with BCAA but if she corrected with nutritional strategies would also give in same, so it's much more business if you don't beat your day protein no invest in BCAA's which is quite expensive, and yes invest in a protein as per example a Whey Protein, "I can't eat chicken, I don't do well ", invests in a Whey, you will beat the BCAA's, which already there has BCAA's and other amino acids, and that's basically always the recommendation that I leave for my students.
"Even what do you do to be your student? " leandrotwin. com.
br. Discontinue use BCAA and beat your protein is . .
. or with food or if you think you have the need with supplements. "Ah Leandro but the BCAA he's already broken, hydrolyzed, pre-digested.
"This can be useful at some point this is true so for who likes to make one training without activating the digestive process me for example i do the use of BCAA's as pre workout, why? Because I will nurture the my bloodstream, bathe her with amino acids without activating the process stomach digestive that automatically activates the nervous system parasympathetic, so when we eat you feel that your energy has dropped a shortly after the digestive process It is quiet back. So if you eat, wait and train Beauty, performance.
Now if the time is too short you can make use of an amino acid compound, which may be BCAA, may be amino, can be whey hydrolyzed and go train following so in that case it can be cool what happens is that the cost benefit becomes unviable because the individual will need 20, 30g BCAA, to start having some relevance when bathing bloodstream, and then you go realize "that 20, 30g Leandro, but the capsules come 500mg, that's 40, 60 capsules "exactly. So it becomes highly unviable, "ah, but that the BCAA in dust? "Still he will be very expensive today on time you will not pay much less than R $ 200.
00 per kilo of BCAA, if you take another protein go pay a lot less like for example a Whey Protein will pay you $ 80. 00, so there is a big difference indeed. It prevents muscle wasting during training?
He avoids, thus as other sources of protein. Him accelerates recovery? Just like other protein sources now he reduces the feeling of tiredness?
Here is cool, here we start to hit the key where the BCAA can be interesting. Yes, why? Because Valina she disputes receiver with L Tryptophan, so we have a site here, L Tryptophan that is released with the effort physicist comes on, and L Tryptophan is precursor of relaxation hormones so that's why you have been coming into fatigue if you occupy the receiver with the Valina, you leave Tryptophan there floating and you slow down the process feeling fatigued, and that's where it comes from that the BCAA gives energy.
In fact the BCAA doesn't power him . . .
and so little disposition, it only reduces the feeling of fatigue, but with a cost very high, which makes it absolutely unviable because before you can spend on caffeine, pre-training with Cardarine that despite being super expensive will still be much more efficient, since the effect of BCAA is much lower than for example caffeine, and caffeine is much cheaper than the BCAA now we have applications that can be well welcome then i will do Valine use or BCAA in particular worth talking now we have several BCAA's in the market 10: 1: 1, 5: 1: 1, 2: 1: 1, 8: 1: 1 what does that mean? This means: Leucine, Isoleucine and Valina, the more Leucine has, the more he is targeted at recovery so a BCAA 10: 1: 1 he's fine used in a post workout for muscle recovery, a 2: 1: 1 BCAA, meaning he has a lot less Leucine then it will have automatically, proportionally speaking more Valina, it is much better used for a pre-training, it's explained the numbers and their uses. So a 2: 1: 1 BCAA can be quite useful in a pre workout where we need of performance at all costs, for example: I will have a student who will take a physical fitness test, a TAF, so only on that day, and it's only on this day he uses the BCAA.
So he's already using a caffeine, is already using everything right, he has already invested in everything he could and left a money or he saw a need for performance on the edge it will there and invests in that BCAA 2: 1: 1 but only to this day. Will send your 30, 40g from BCAA goes to TAF, yields a little sip, but that may be a factor determinant for him, and it just comes out cheap despite an expensive investment, because he joined the gym that he would like to . .
. police, I don't know for the rest of my life, so here it is justifiable. "Leandro BCAA Do you lose weight?
"No! BCAA does not lose weight OK? Of course the maintenance of the dough muscle, health is .
. . myofibril is sensational, is always welcome, but this is not a determining factor for weight loss so I took BCAA I will lose weight!
To . . .
I improved My muscle will, I will lose weight. No, it also requires other processes that will involve the metabolism, ie catabolism and anabolism at the end of the day you have to stay in a catabolic state because losing Fat is a catabolic state. "Leandro you said there is BCAA in food, but it gives an amount for us there, for example chicken, no there must be a lot right?
"No, there is a lot relevant in 100g chicken you will find more or less between 3. 5 and 4g of BCAA, just you analyze the aminogram of each food that you will notice the presence in a Whey's dose is usually found something just above that 4 5g what It is extremely welcome. "So you want tell Leandro that if I go I have to consume about 30g of BCAA, 20g of BCAA a day right?
"Right! " If I to consume I discount that I already eat? " No, the supplementation really comes from one more way.
"If I go use Leandro this way that you put, to improve performance, I use about as long as before of physical activity? "About 30 15 minutes before physical activity, that he has no digestive process so it will already falls into the bloodstream and all right. If I go use after training I'll use soon after, I finished already send he along with other add-ons of shake if you are using that not has a necessary obligation.
"Exist BCAA side effects where some group is limited to use? "No right? Obviously the excess protein is bad, excess amino acid intake also bad so of course you won't consume 300g of BCAA weighing 50kg, this will not be cool for your health now respecting the quantities adequate protein intake, You can consume without problems.
Any group here goes very well, including bariatric patients who have a process impaired digestive tract. There are some studies showing a correlation of BCAA with Testosterone boost but folks this it's very irrelevant it makes no difference no you don't increase your testosterone consuming of BCAA's. "Another study showed that the use of Leucine, that is present at the BCAA she was determinant for a large mass gain muscle in a study group where .
. . "No, isn't it either?
It doesn't happen, you put leucine by itself this really it makes no difference, "ah Leandro, but Leucina increases protein synthesis. "This, as well as all Amino acid also increases protein synthesis. "Empirically Leandro, in practice watching your own use, those of your students Is it something worth investing in?
"No. Is that something that makes an aesthetic difference? " not unless you have need but there are other ways to supply this lack.
"You said you use BCAA why do you like to train without digestive process there implying in a decrease in their performance. " true so i'm adept intermittent fasting and before training I eat my BCAA to get me out of the fasting state physiological but not take away the stomach fasting state let's say like that, to be very simple to understand I only take BCAA because I gain so if i had to buy i would never put money on it but I BCAA gain. "Very good Leandro, I liked it, said BCAA, did not indicate, did not speak of brand.
Leandro what's your coupon there at Growth? " There's neither there nor boot that I don't even want coupon, nothing, to me whatever, I just talk about mark because it's cool. "But what do you have to say about Glutamine, have you ever talked about Glutamine ", I already talked about Glutamine, so get this video here so you know this other amino acid to see if it's worth worth the investment but first clicks I didn't like it and subscribe here on the channel.
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