Why Branch Chain Amino Acids Are in My Big 3

     I've always tried to keep supplements to a minimum when it comes to training. Many of the supplement options we have today are full of a ton of crap or are just plain gimmicks. This may be alarming to a lot of you but products like these are not regulated by the FDA so, companies could literally be filling bins with cornstarch and putting them on the shelf!
     My opinion is keep it simple if you decide to add something to what should be an already well put together diet. There are 3 reliable supplements that I dub my Big 3; protein powder, creatine monohydrate and branch chain amino acids. I choose these 3 because they've stood the test of time. Each has a considerable amount of research done on them showing how and why they work. To this day studies have shown that they are safe for the body and have no serious adverse effects.
    In this particular post we'll highlight BCAA's and why they're useful to add into your routine! BCAA's are made up of three essential amino acids; Valine, Leucine and Isoleucine, which together, possess powerful anabolic and anti-catabolic properties. This supplement is very unique because it has the ability to stimulate muscle growth without the help from other essential amino's. This is very interesting, unlike other supplements, BCAA's, once consumed can directly turn our bodies muscle building switch to ON. Branch chain amino acids can also protect our body when in a state of breakdown. During a time of muscle catabolism, these three essential amino acids are the first to be stripped away, so having a vast supply of them ensures that you'll have replacements to fight back!
   
Here are some tips when taking BCAA's

• Our body likes to burn off BCAA's before they can reach the cell, so protect them by consuming with a meal
• Dosage is about 10g per 100 lbs
• Best time to take this supplement is; morning, pre - workout, post - workout, and before bed
• Keep the ingredients low, skip on the sugars and additives, all you need is BCAA's
• Many protein powders have BCAA's already in them so keep an eye out

- Brig Van Etten CSCS -