Branched-chain amino acids or BCAAs are touted by fitness trainers, professional bodybuilders and everyday exercise enthusiasts alike, but supplements that contain them aren't just some fly-by-night fitness trend.
There is plenty of research that suggests that BCAAs are highly beneficial for those aiming to lose weight and build lean muscle. In fact, there is more evidence to support the use of BCAAs in a sports nutrition diet plan than many other types of supplements on the market today.
In case you're not familiar, the amino acids that are commonly referred to as BCAAs are,
Leucine
Isoleucine
Valine
All three are essential amino acids, meaning that your body needs them but can't manufacture them on its own.
As you'll soon discover, BCAAs offer a number of benefits that can help support you as you strive to achieve your fitness goals.
The Catabolic Effects of Dieting
Cutting down calories can help you lose weight, but it can have an unwanted side effect - muscle loss.
When you diet and decrease the amount of protein that you consume in the form of food, your body must compensate for the nutrients in some way. After all, it needs the amino acids in protein to perform important tasks. To get those essential nutrients, your body will break down muscle cells through a process called catabolism.
The bottom line is that while dieting can help you lose weight, it can also mean sacrificing muscle mass. This is exactly what you don't want to happen when you're working out hard at the gym to increase muscle size and strength. Fortunately, branched chain amino acids can provide a solution.
BCAAs & Fighting Catabolism
Branched chain amino acids help to decrease muscle loss due to catabolism in a number of ways. BCAAs have been shown in studies to:
1. Increase protein synthesis rates.
BCAAs help your body produce protein from amino acids in foods at a faster rate. This means that your body is less likely to have to go looking for spare proteins in the form of muscle tissue.
2. Support the production of the parts of the cells that manufacture proteins.
BCAAs can actually increase your body's ability to produce proteins. Think of it this way--the nutrients help to build more protein production factories in your cells and help those factories make as much protein as possible in the shortest amount of time.
3. Slow the rate of protein breakdown.
BCAAs interfere with some of the substances that break down proteins and limit the amount of other substances necessary for catabolism that is produced by the body.
Beyond Catabolism
Branched chain amino acids aren't just beneficial because they will help you preserve muscle mass when you're dieting. In addition, research indicates that BCAAs can help keep you energized during workouts, so that you can continue exercising longer with less fatigue.
How do BCAAs help me exercise longer?
Well, BCAAs have been shown to reduce the amount of the amino acid tryptophan that enters your brain. Tryptophan is a raw material needed to produce the brain chemical serotonin.
Studies show that when serotonin levels increase, you're more likely to feel fatigued. BCAAs may therefore have the ability to limit serotonin production to improve endurance.
Whey Versus BCAAs
BCAA supplements tend to be more expensive than your average whey protein powder, and because whey supplies small doses of all of the amino acids, many people try to simply increase their whey intake in order to consume more BCAAs. While it may seem logical, science shows that whey isn't an acceptable substitute for standalone BCAA supplements.
When you take a whey supplement, your body must first break down the protein into its raw materials. It can take hours for the BCAAs found in a protein powder to actually get to work promoting protein synthesis and slowing protein breakdown.
In a BCAA supplement, the branched chain amino acids are already in a raw, usable form. After taking the supplement, the BCAA levels in your blood stream quickly rise, allowing them to have a much more profound effect on the body. The supplement doesn't even have to be processed by the liver; it will be released into the bloodstream rapidly.
The Takeaway
The most recent research indicates that individuals who are dieting and taking branched-chain amino acids experience better muscle retention than those who don't and lose more body fat.
- Increased muscle retention
- Lose more bodyfat
- Quick delivery system
- Improved endurance
Sportsfuel carries a wide range of BCAA supplements with options that are ideal for any diet. If you'd like assistance choosing the right branched chain amino acid for your unique needs, feel free to contact us for assistance.
12 WAYS TO COMBAT STRESS, SLEEP BETTER & FEEL AMAZING EVERYDAY
Stress affects us all. Some days it's worse than others, and over time, it takes its toll on how we look, feel and perform.
Over 90% of adults say they experience stress or anxiety daily, and 74% say it's so great they feel unable to cope1. Add to this physical stress of training, injury, infection, or environmental toxins. Even certain foods can create stress on our bodily systems.
Some acute stress is helpful. However, chronic stress can be very harmful - even deadly!!
Here are ten things stress can cause and 12 ways to effectively combat stress:
Reduced Thyroid Function
Weight Gain
Muscle Loss
Gut Issues
Lowered Sex Drive
Skin Breakouts
Hair Loss
Low Energy
Irritability & Loss of Empathy
Sleep Disturbances
How do we fix this?
1) EXERCISE:
Exercise is more effective in reducing stress, anxiety, and depression than the top 5 antidepressant medications 2.
It might sound counterintuitive, but regular acute physical stress can significantly combat chronic mental stress. People who exercise regularly are less likely to experience anxiety and depression3.
Exercise releases endorphins and gives you confidence which may help reduce your stress. During or immediately after training, be sure to use essential amino acids like AMINO SWITCH™ to accelerate recovery. AMINO SWITCH™ also contains the adaptogen Schisandra, which has been shown to increase energy and reduce stress.
2) LAUGH:
You've probably heard the term 'LAUGHTER IS THE BEST MEDICINE. Well, when it comes to stress, that is entirely true.
When you have fun and laugh, it's hard to feel stressed. Laughing has a natural lowering effect on cortisol (stress hormones) and increases serotonin (happy hormone). It also activates the Vagus nerve, which helps transport the serotonin from your gut to your brain.
One study showed laughing could help healing by activating the immune system, which could further reduce the effects of physical and emotional stress4. When we are stressed, it lowers our immunity which can result in increased inflammation and reduced recovery.
Try watching comedies or hanging out with people who make you laugh and enjoy life. Once you start, it can become infectious. 😊
3) SING:
Like laughter, singing also boosts serotonin and activates the Vagus nerve. This has a relaxing effect and has been shown to reduce tension, stress, and anxiety.
In one study, the music you enjoyed, because it brought back happy nostalgic memories, was the most effective at reducing stress markers.
So next time you're in the car on your way to or from work, belt out a tune you love at the top of your voice and watch your stress levels drop.
4) SPEND TIME WITH FRIENDS:
People who live the longest, healthiest lives have two things in common: Purpose and community. Supporting friends and hanging out with friends and family can be stress-reducing.
One study showed men and women with the least social connections had the most significant levels of anxiety and depression.
However, pick your friends carefully and hang around people who support your goals and are genuinely fun to be around.
5) SUPPLEMENT:
Many natural ingredients can reduce stress. Here is a list of the top 7 and the supplements you can find them in -
· Magnesium – ADRENAL SWITCH™ & ALPHA SWITCH™
This super important mineral is involved in over 600 bodily processes per day. It is critical for energy metabolism, nervous system relaxation, muscle recovery, energy, and so much more.
Nearly 75% of the population is not getting enough magnesium for their daily needs. Simply supplementing with magnesium citrate after exercise or before bed will profoundly benefit your recovery and lower your cortisol (stress).
· Ashwagandha – ADRENAL SWITCH™ & ALPHA SWITCH™
Known as the king of herbs. This Ayurvedic medicinal root has been used for centuries to help combat fatigue, reduce stress, and support energy. It is an adaptogen class of compounds that aid our mind and body adapt to stress.
Ashwagandha contains a natural compound called Withanolides that have been shown to lower cortisol (stress) and support natural hormone balance.
· Schisandra – AMINO SWITCH™ & ESTRO SWITCH™
This traditional Chinese medicinal berry supports qi (energy & life force). It elicits some of its benefits through liver detoxification. It is also an effective adaptogen (like ashwagandha) and improves how your body responds to caffeine by reducing jitters, improving energy levels and preventing an energy crash.
Schisandra needs to provide high levels of Schisandrin A like that found in AMINO SWITCH™ & ESTRO SWITCH™.
· Alpina galanga – COFFEE SWITCH™, THERMAL SWITCH™ & POWER SWITCH™
This unique alpine grown galangal extract has been shown to improve your tolerance to stress. It was voted 2019 innovative ingredient of the year and outperforms caffeine in focus and alertness scores without activating the central nervous system (without producing adrenaline or cortisol).
Alpina galanga will often be found in combination with caffeine or coffee, as it has been shown to amplify your body's response to caffeine by 30 – 50% and make it feel cleaner & longer lasting.
Alpina may also reduce adenosine in the brain. Therefore, preventing mental fatigue, tiredness and procrastination. It also boosts D2 dopamine receptor sensitivity, which helps combat stress by boosting mood.
The feeling of Alpina and Caffeine together is one of happiness, alertness and profound focus.
· Glycine – ADRENAL SWITCH™ & COLLAGEN SWITCH™
This non-essential amino acid has many benefits, including its tonifying effect on the nervous system. Glycine also helps support connective tissue recovery, immune response, and energy by supporting endogenous (internal) creatine production.
Like GABA, it has a calming effect if used after exercise or before bed. However, Glycine can be consumed before training, where it can help improve energy.
· L-Theanine – ADRENAL SWITCH™
L-Theanine is another non-essential amino acid with the ability to calm your body and brain. L-Theanine is found in green tea and has been shown to take the edge off caffeine (reduce jitters or anxiety) while promoting focus and elevating mood.
· Medicinal Mushrooms – VITALITY SWITCH™ & COFFEE SWITCH™
Medicinal mushrooms have been used in traditional Chinese medicine and Ayurvedic medicine systems for centuries. They are adaptogens that help support your body's response to stress. They're also great at lowering inflammation which could be causing chronic physical stress. Medicinal mushrooms like Shitake, Maitake, Turkey Tail, King Trumpet and Cordyceps support energy and immunity while fighting pathogens like viruses, bacteria, fungus etc.
6) GET YOUR MACROS & MICROS RIGHT:
Undereating or eating calorie-dense but micronutrient depleted food can profoundly affect your mental health, stress, and body fat levels.
Keep in mind 'FOOD CAN CHANGE YOUR MOOD'. Eating food that spikes and then drops your blood sugar levels can leave you exhausted, tired, grumpy, and hungry.
Being in a chronic calorie deficit can increase cortisol (stress hormone), slow fat loss, increase muscle loss, and increase inflammation and stress. Make your diet cyclical and have higher calorie days mixed in with your calorie deficit. Using KETO SWITCH™ between meals or during fasting on your calorie deficit days can reduce muscle loss, support brain function, and reduce hunger.
7) MEDITATION & MINDFULNESS:
We all know meditation and mindfulness are helpful ways of reducing stress. However, some people have difficulty clearing their minds when attempting meditation. Apps like 'Head Space' and others can teach you or guide you through meditation, which can be life-changing.
8) CUDDLE:
Cuddling, hugging, kissing, and sex can relieve stress by promoting the release of oxytocin and serotonin. These practices have been shown to lower blood pressure, heart rate and other emotional and physical symptoms of stress.
Chimpanzees also cuddle friends and family who are stressed, and it has the same hormonal response in our closest primate relatives.
9) YOGA & STRETCHING
Yoga is an ancient Ayurvedic practice that has been shown to lower stress and anxiety for centuries. Studies looking at Yoga's overall effects have shown it to boost mood and lower stress. It may be as effective at treating depression as some medications.
10) BREATHE:
Slowing your breathing helps to activate the parasympathetic (rest, digest, relax & recover) nervous system. It is the opposite of the fight or flight sympathetic nervous system, which is activated by shallow quick breaths.
If you get into anxiety or panic, try 'Box Breathing'.
· Breathe in through your nose for 4 seconds.
· Hold your breath for 4 seconds.
· Exhale through your mouth for 4 seconds.
· Hold the exhale for 4 seconds.
· Repeat 4 times.
11) GET A PET:
Pets are like cuddling. They help us release oxytocin and serotonin. However, sometimes pets are even better because they generally provide unconditional love in return, and the relationships are not as complicated as human ones.
Having a pet may also keep you active as you must exercise them daily, which is stress-relieving.
12) GET OUT IN NATURE:
Being in nature, surrounded by trees, mountains, lakes, streams or even on the beach, listening to the crashing waves is therapeutic and stress relieving. Part of the stress-relieving effect is due to our connection to the planet, and part of it is the disconnection from emails, social media and more which can increase stress.
Another part is the sunlight on our skin boosts Vitamin D, endorphins and oxytocin, which have immune-boosting, hormone-regulating and stress relieving benefits. Disconnect at least once a week and exercise in nature (not just in the gym or around the block). Breathe in the fresh air and take in the calming effects being away from the city provides.
SUMMARY:
There are so many stressors in our lives and multiple ways to help manage or destress. You need to consider what is stressing you the most and make efforts to remove these stressors from your life.
If you practice all the above techniques but continue to expose yourself to a stressful job or relationship, it is like trying to put out a forest fire with a garden hose. It will help but may not prevent all the adverse effects of stress.
Switch Nutrition aim to help people live healthier, more active lifestyles providing your body with all it needs to get the most out of each day with their wide range of products. Check out their range of products here.
One of the most apparent symptoms of stress is a lack of energy or enthusiasm. Getting a good night's sleep by having ADRENAL SWITCH™ before bed will be the number one place to start.
And when you wake up, try replacing your daily brew with COFFEE SWITCH™ for longer-lasting healthier energy!!
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified healthcare provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified healthcare provider.
Caffeine is something that the majority of adults consume on a daily basis whether it's in coffee, tea , preworkout, weight loss supplement or energy drink. As a stimulant, caffeine provides a noticeable energy boost that can fight fatigue and increase your energy levels during workouts.
What about Casein? Whey protein isn't the only highly beneficial protein supplement option on the market. Whey's dairy cousin casein also has a lot to offer anyone looking for a convenient, tasty protein supplement option.
Every few years, a new supplement emerges on the market that is hailed as a weight loss miracle. Some of these herbs continue to remain popular because they do provide distinctive benefits for those trying to lose weight, while others quickly fade into obscurity when they turn out to be nothing but hype. Garcinia cambogia is the latest weight loss supplement to cause a stir, and thousands of people are trying it.
What Is Garcinia Cambogia?
Garcinia cambogia or Malabar tamarind is a fruit that grows in Southeast Asia. People who swear by it claim that it makes it easier to lose weight more quickly, while critics of the supplement feel that there just isn't any evidence that it works. One thing that is agreed upon by both camps is what nutrient in the herb is the potential weight lost booster. That substance is hydroxycitric acid or HCA.
What Does the Science Say?
Here's a rundown on what the experts have established about HCA and what science has been able to establish and possibly disprove thus far:
During the 1990s, a number of studies linked HCA with weight loss in animals. The researchers that conducted these tests concluded that HCA was responsible for the results.
HCA seems to interfere with the actions of the enzyme citrate lyase, which the body uses to turn carbs into fat. By interfering with this conversion, HCA could potentially cause the body to use up carbs and sugars as an energy source rather than storing them as fat. As a result, exercising and dieting would result in more burning of stored fat, thereby causing faster weight loss.
There is also evidence that HCA increases levels of the brain chemical 5-HTP, which is used to produce the mood-boosting chemical serotonin. Many experts believe this can help suppress appetite.
A 1998 study that appeared in the Journal of the American Medical Association concluded that garcinia cambogia did not have the same benefits for humans that it did for laboratory animals.
During the last decade, scientist Harry Preuss at Georgetown University in the U.S. has revisited the benefits of garcinia cambogia. He has approached the study of the herb in a new way by combining the herb with calcium, magnesium and potassium salts to improve the effectiveness of HCA. With the addition of these salts, human participants in Preuss' studies have seen weight loss results. In one study, those who used a garcinia cambogia supplement lost 400 per cent more weight than those who didn't.
The Takeaway
Based on the most recent clinical evidence, garcinia cambogia does seem to offer real benefits for weight loss; however, only formulas that have the right additional nutrients and the right levels of HCA are likely to be effective.For best results:
Look for products with at least 50 per cent HCA.
Select supplements that have potassium and magnesium in their formulas, not just calcium.
Use the recommended dose. Preuss suggests 1.5 grams taken three times per day with a 50 per cent HCA product.
Only take your supplement on an empty stomach.
Time your dose about 30 to 60 minutes before each of your daily meals.
If you want to add a garcinia cambogia supplement to your diets, Sportsfuel has options available to meet your needs. View products in our Garcinia Cambogia category .
