Sunday, February 27, 2011

Improving Exercise Performance

Another controversy related to BCAAs is whether they improve exercise performance or efficiency. In one experiment, presented at the 2004 conference of the Strength Training Anatomy-3rd Edition (Sports Anatomy) , six healthy men took either BCAAs or a placebo, then engaged in weight training.

When they took BCAAs, their levels of the stress hormone cortisol and creatine kinase, an enzyme released during muscle breakdown, went down and their testosterone count went up. The authors noted that participants who had more body fat needed a bigger dose of BCAAs to experience any anabolic effect.

Studies show a relationship between the oxidation, or burning, of fat in muscle and the subsequent oxidation of BCAAs in the body.1 Exercise promotes the activity of an enzyme (BCKDH) that controls BCAA oxidation. That implies that any exercise leading to fat oxidation also raises the requirement for BCAA intake, explaining why those engaged in endurance exercise, which uses fat as an energy source, need more BCAAs. The same may apply to those engaged in extensive aerobic exercise to lose body fat.

Taking BCAAs Before Weight Training Can Reduce Levels Of
Cortisol And Creatine Kinase While Boosting Testosterone.