Fitness Together

What are BCAAs and What are Their Roles ?

There are around a hundred amino acids, but only 22 are encoded by our genetic material. Each of them plays a specific role in the order of protein assembly. Of these 22 amino acids, 9 are considered essential. "Essential' means that these molecules cannot be synthesised by the body. Among these, the BCAA s, or branched-chain amino acids, play a crucial role in protein structure.

Proteins are made up of a chain of amino acids, but they cannot be absorbed directly into the bloodstream in this complex form. They must first be broken down into individual amino acids, which can then cross the blood barrier.

However, there's an important detail to bear in mind: our bodies have the ability to synthesise and transform many amino acids into any other except the essential ones, among which are the BCAAs. So it's crucial to provide your body with the right amount of BCAAs according to your goals.

The effectiveness of BCAAs lies in the ratio between the three amino acids: leucine, isoleucine and valine. Let's say you make a balanced mix: for optimum results, you need two parts leucine to one part isoleucine and one part valine. This corresponds to the ratio 2.1.1. However, it is interesting to note that a ratio of 4.1.1 could be even more beneficial. On the other hand, according to some studies, a ratio of 8.1.1, does not seem to offer significant improvements.

Table of contents.

• What are BCAAs and What are Their Roles?
• Why Take BCAAs ?What are the benefits of BCAAs ?
• BCAAs, For Whom and When?
• What is the Difference Between BCAAs and EAAs?
• Coach's Tips

Why Take BCAAs ? What are the benefits of BCAAs ?

INCREASED ENERGY AND REDUCED FATIGUE.

BCAA s can act as an energy alternative to glycogen during exercise, extending the duration of your sessions and maintaining high intensity. They also limit the use of tryptophan, helping to increase alertness and reduce the feeling of fatigue.

Energy and fatigue are two key factors that determine the quality and intensity of your workouts. BCAAs aren't just muscle builders; they're also energy boosters. Let's find out how they help you stay energised and focused.

• BCAAs and Muscle Energy:BCAAs play a direct role in energy production during exercise, particularly in endurance sports and high-intensity training.
• Direct Energy Source for Muscles:
  • Muscle Energy: During exercise, BCAAs can be used directly by muscles as an energy source, which is particularly useful during long or intense workouts.
  • Glycogen Preservation: BCAAs help preserve muscle glycogen stores, the main source of energy during exercise, which helps prolong endurance.
• Fatigue Reduction:
  • Decreased Serotonin Production: BCAAs can reduce the amount of tryptophan entering the brain, which decreases serotonin production. Serotonin is a neurotransmitter that plays a role in the feeling of fatigue.
  • Improved Mental Focus : By reducing fatigue, BCAAs also help maintain high mental focus during training.
• Tips for Maximising Energy with BCAAs:
  • Timing: Take BCAAs before or during your workout to maximise energy levels and reduce fatigue.
  • Hydration : Drink enough water, as good hydration is essential to maintain energy levels.
  • Balanced Diet : Make sure you eat a balanced diet to support the effects of BCAAs and maintain optimal energy levels.

With BCAAs , you have a powerful ally to boost your energy and reduce fatigue, allowing you to push your limits with every workout. They're not just a supplement; they're fuel for your passion and determination.

FASTER MUSCLE RECOVERY.

BCAAs play a key role in muscle fiber repair, promoting faster recovery and more significant muscle gain.

Effective recovery allows the muscle to train more frequently and productively. The faster the fibres are repaired, the more the muscle will be able to resume profitable training and therefore the faster it will progress.

After intense training, muscle recovery is essential. BCAAs aren't just energy boosters during exercise; they're also recovery accelerators afterwards. Here's how they help you recover faster.

• 1. Understanding Muscle Recovery:Muscle recovery is the process by which your muscles repair and strengthen after exercise. It's during this phase that you get stronger and your muscles grow.
• 2. BCAAs and Protein Synthesis:
  • Stimulation of Protein Synthesis:BCAAs, particularly leucine, are known to stimulate muscle protein synthesis. This means they help your muscles repair and rebuild faster after training.
  • Reduce Muscle Damage:By increasing protein synthesis, BCAAs help reduce the extent of muscle damage caused by exercise, which can reduce muscle soreness and speed recovery.
• 3. Fatigue Reduction:
  • Fatigue Reduction:BCAAs can reduce serotonin levels in the brain during exercise, reducing the perception of fatigue. This allows you to recover faster and feel ready for your next workout.
• 4. Improved Resistance to Muscle Fatigue:
  • Muscular Endurance: By providing an extra source of energy during exercise, BCAAs help preserve muscle glycogen stores, which can improve endurance and reduce muscle fatigue.
• 5. Tips for Maximising Recovery with BCAAs:
  • Timing: Take BCAAs before and after training to maximise muscle recovery.
  • Hydration: Drink enough water, as good hydration is essential for effective recovery.
  • Quality Sleep: Make sure you get plenty of sleep, as sleep is crucial for muscle recovery.

Don't forget, proper recovery is just as important as the training itself !

SUPPORT IN THE EVENT OF INJURY.

Another benefit of BCAAs is that if you suspend training due to injury or lack of time, increasing BCAA intake will minimise muscle loss.

Also, even without exercise, BCAAs stimulate protein synthesis in the muscles. Indeed, maintaining muscle tissue can boost metabolism and limit fat gain when you're not exercising. As a result, they therefore support both muscle growth and the maintenance of mass during prolonged phases of inactivity.

Injuries are part of the sporting journey, but how you manage your recovery can make all the difference. BCAAs aren't just useful for training; they're also crucial for supporting your body in the event of injury. Let's find out how.

BCAAs are essential for the repair and recovery of muscle tissue, which is particularly important in the event of injury.

• Accelerating Muscle Repair:
  • Stimulating Protein Synthesis : BCAAs, in particular leucine, stimulate protein synthesis, a key process in the repair of damaged muscle tissue.
  • Reducing Healing Time : By speeding up muscle repair, BCAAs can help reduce the healing time needed after an injury.
• Preventing Muscle Loss:
  • Maintaining Muscle Mass : When you're injured and less active, the risk of muscle loss increases. BCAAs help prevent this loss, preserving muscle mass even when physical activity is reduced.

• Immune System Support:

  • Immune Strengthening: As mentioned above, BCAAs play a role in supporting the immune system, which is essential for a fast and effective recovery.
• Fatigue Reduction:
  • Fatigue Management: BCAAs can help reduce the feeling of fatigue, an important aspect of staying positive and motivated during the recovery period.
• Tips for Using BCAAs in Injury:
  • Consult a Professional: Before taking supplements, especially in the case of injury, consult a healthcare professional for suitable advice.
  • Appropriate Dosage : Follow dosage recommendations to maximise the benefits of BCAAs without overloading your body.
  • Alimentation and Hydration : Maintain a balanced diet and good hydration to support the healing process.

BCAAs are an invaluable support, not only for your training sessions, but also in difficult moments such as injuries. Recovery is an important process. Don't forget, each stage of recovery brings you closer to your return to strength.

STRENGTHENING THE IMMUNE SYSTEM.

BCAAs stimulate the production of antibodies and lymphocytes, helping to strengthen the immune system. When you're ill, and you're training, you weaken your body even more. BCAAs are therefore an important aid to faster recovery.

BCAAs are not just muscle builders; they are also vital for maintaining a strong immune system. Here's how:

• Support for Immune Protein Synthesis:
  • White Blood Cell Production: BCAAs, particularly leucine, play a role in the production of white blood cells. These cells are essential for fighting infections and diseases.
  • Immune Response: Good availability of BCAAs aids in an effective immune response, allowing your body to react quickly and efficiently to threats.
• Reduction of Stress and Inflammation:
  • Stress Management: Intense training can put your body in a state of stress, which can weaken your immune system. BCAAs help to reduce this stress, thus protecting your immunity.
  • Anti-Inflammatory: BCAAs have anti-inflammatory properties that can help reduce inflammation in the body, a key factor for a healthy immune system.
• Improvement of Gut Health:
  • Good gut health is essential for a strong immune system. BCAAs can help maintain the integrity of the intestinal wall, thus promoting better overall health.
• Tips for Optimizing the Immune Benefits of BCAAs:
  • Dosage and Timing: Consume BCAAs regularly, especially around your workouts, to maximize their impact on your immunity.
  • Balanced Diet: Combine BCAA intake with a nutrient-rich diet to support your immune system.
  • Rest and Recovery: Make sure to rest and recover properly after workouts to avoid overburdening your immune system.

BCAAs are more than just supplements for your muscles; they're an essential pillar in keeping your body fit and your immune system robust. A strong body starts with a strong immune system. Take care of yourself, and you'll be unstoppable !

BCAAs: A Key Asset in Fat Loss.

By promoting muscle growth, BCAAs have a direct impact on your basal metabolic rate. This translates into an increase in your body's energy expenditure. In other words, as your muscle mass increases, your calorie requirements increase to keep your body functioning properly. This dynamic creates an indirect opportunity to Burn fat .

During strict diet phases, BCAAs also play a crucial role in preserving muscle mass. This preservation is essential for maintaining a balanced body composition, which has a positive effect on your diet as a whole. In fact, maintaining your muscle mass helps to support your dietary efforts and helps to maintain a harmonious figure.

In short, BCAAs not only stimulate muscle growth, they also act as true guardians of your metabolism and body balance, particularly during periods of calorie restriction. Incorporating BCAAs into your routine can therefore prove to be a wise choice for lasting results.

Looking to sculpt your body by losing fat while preserving your precious muscle mass? BCAAs are your indispensable allies. Here's how they assist you in this quest.

• 1. Understanding the Link Between BCAAs and Fat Loss:
  • BCAAs are not direct fat burners, but they play a crucial role in supporting fat loss, especially if you are in a period of caloric restriction or intense training.
• 2. Muscle Mass Preservation: When you reduce your calories to lose fat, your body may also start to use muscles as an energy source, which is not ideal. BCAAs help prevent this by:
  • Protecting Muscles: They provide energy directly to muscles during training, thus reducing the need for the body to tap into muscle.
  • Stimulating Protein Synthesis: Even in a caloric deficit, BCAAs help maintain protein synthesis, essential for muscle preservation.
• 3. Boosting Metabolism:
  • By helping to preserve muscle mass, BCAAs indirectly contribute to maintaining an active metabolism. The more muscle you have, the more calories your body burns at rest, thus facilitating fat loss.
• 4. Reducing Fatigue and Improving Performance:
  • BCAAs can reduce fatigue during training, allowing you to train harder and longer. This translates to increased caloric expenditure, a key factor in fat loss.
• 5. Tips for Maximizing the Effect of BCAAs on Fat Loss:
  • Timing: Consume BCAAs before or during your workout sessions to provide energy to your muscles and reduce fatigue.
  • Hydration: Drink enough water. Hydration is essential for optimizing metabolism and the effectiveness of BCAAs.
  • Balanced Diet: Combine BCAA intake with a balanced diet tailored to your fat loss goals.

BCAAs are more than just a supplement; they're a partner in your quest for a leaner, more toned body.

REDUCED MUSCLE SORENESS AND ANTI-CATABOLIC EFFECT.

After intensive training, it is common to feel the after-effects in the form of muscle soreness, which often appears the next day or even the day after that. These muscular aches and pains can, however, be alleviated with an appropriate warm-up. BCAAs also have an important anti-catabolic effect. When you train, your body undergoes a destruction of muscle tissue, but rest assured, this is to rebuild it better afterwards. However, this training phase induces a powerful catabolic process which alters the muscle fibres. BCAAs intervene here by slowing down this degradation of muscle fibres, which helps to minimise the impact of the catabolic process. Muscle catabolism is a bit like your body deciding to 'eat' its own muscles, especially when you're in a calorie deficit or during very intense training. That's where BCAAs come in like real heroes.

• 1. Understanding Muscle Catabolism: Catabolism is a natural process where the body breaks down muscle tissue for energy. This can occur during strict diets, prolonged fasting, or particularly exhausting workouts. As an athlete, you want to avoid this, as it can slow down your progress and decrease your strength.
• 2. The Role of BCAAs in Preventing Catabolism: BCAAs, particularly leucine, play a crucial role in regulating protein metabolism. They help stimulate muscle protein synthesis, which is the muscle rebuilding process. But that's not all:
  • Anabolic Signaling: Leucine acts as a powerful signal to the body, indicating to start the muscle-building process. This helps counteract the catabolic effect.
  • Reducing Protein Breakdown: By providing an alternative energy source, BCAAs reduce the need for the body to break down muscle proteins, thus preserving your muscle mass.
• 3. How to Optimize the Anti-Catabolic Effect of BCAAs:
  • Timing: Taking BCAAs before or during training can provide energy to muscles and reduce protein breakdown. After training, they aid in muscle recovery and repair.
  • Dosage: Following dosage recommendations is crucial. At QNT, we offer products with a perfect balance of BCAAs to maximize their beneficial effects.
  • Balanced Diet: BCAAs are even more effective when combined with a protein-rich and balanced diet.

By incorporating BCAAs into your routine, you offer your body protection against catabolism, ensuring that every training session brings you closer to your ideal shape.

BCAAs, For Whom and When ?

Insofar as BCAA s are useful and beneficial for intense training, it therefore seems important to keep some on hand before and during the session. And to recover better, afterwards too. All sportspeople who want to improve their performance can use BCAAs. BCAAs are very useful in high-intensity, short-duration and strength sports such as bodybuilding, because they help you recover better, reduce muscle breakdown and stimulate muscle building, but also in long-distance sports to provide alternative energy and enable you to maintain a high intensity for longer. Supplementing with BCAAs during a long-distance effort helps to reduce the breakdown of active muscles, minimise the degradation of glycogen stocks and reduce the phenomenon of central nervous fatigue.

BCAAs are a powerful tool in any sportsman's arsenal, but understanding who they're beneficial for and when to take them can make a big difference to your results. Here's how to optimise your use of BCAAs.

Who are BCAAs for ?

• a. Sportsmen and Athletes: Whether you're a long-distance runner, weightlifter, bodybuilder, or team sport athlete, BCAAs can help you improve performance, recovery, and muscle growth.
• b. People in a Weight Loss Period: If you're cutting calories to lose weight, BCAAs can help prevent muscle loss while supporting fat loss.
• c. Individuals Recovering: For those recovering from injury or surgery, BCAAs can help preserve muscle mass and speed recovery.
• d.Fitness Enthusiasts: Even if you're not a professional athlete, but are looking to improve your fitness, BCAAs can provide valuable support.

When should I take BCAAs ?

• a.Before Training: Taking BCAAs before you train can provide extra energy to muscles and reduce fatigue, allowing you to train harder and longer.
• b.During Training: Consuming BCAAs during exercise can help maintain energy levels and reduce muscle protein breakdown.
• c. After Training: Taking BCAAs after training helps speed muscle recovery, reduce muscle soreness and stimulate protein synthesis.
• d.Between Meals: For those looking to maintain muscle mass, taking BCAAs between meals can help maintain an anabolic state in the body.

Dosage of BCAAs.

The optimal dosage of BCAAs can vary depending on a number of factors, including intensity of physical activity, individual goals, and personal characteristics such as weight and body composition

• Standard Dosage: Most studies suggest a BCAA dosage of around 15-20 grams per day, spread before, during, and after training to maximize protein synthesis and muscle recovery.
• Amino Acid Ratio: BCAAs are typically composed of leucine, isoleucine, and valine in a ratio of 2:1:1 or 3:1:1. Leucine is often favored for its key role in stimulating muscle protein synthesis.
• Dosage Based on Body Weight: Some recommendations suggest a dosage based on body weight, typically around 0.1 gram of BCAAs per kilogram of body weight, taken before and after training.
• Training Period: For long-duration or high-intensity workouts, additional supplementation during training can be beneficial.
• Specific Considerations: Athletes following a vegetarian or vegan diet might need higher dosages due to the lower presence of BCAAs in plant-based protein sources.

It is important to note that individual needs and responses may vary. It is always advisable to consult a health professional or nutritionist, especially in the context of intense sporting activity or a specific diet. In addition, it is essential to ensure that BCAA supplements are taken as part of a balanced diet and healthy lifestyle.

Tips for Optimal Use of BCAAs :

• Consistency: For optimal results, take BCAAs regularly, in accordance with your training program and fitness goals.
• Product Quality: Choose high-quality BCAA supplements, such as those offered by QNT, to ensure optimal absorption and effectiveness.

BCAAs are a versatile and powerful supplement, suitable for a wide range of people and fitness goals. Whether you're looking to improve performance, speed recovery, or simply maintain muscle health, BCAAs can play a key role in your fitness journey. The key is consistency and adapting to your personal needs.

What is the Difference Between BCAAs and EAAs ?

• EAA are essential amino acids, meaning they cannot be synthesized by the body and must come from the diet. There are 9 of them: isoleucine, leucine, valine, lysine, methionine, phenylalanine, threonine, histidine, and tryptophan.
• It can be noted that BCAA s are found within the EAAs. They therefore make up an effective combination of what the body needs. BCAA s are the most effective at the muscular level, but the body has other needs as well.

Global Tangible Functions.

Ze zijn essentieel voor veel lichaamsfuncties, zoals weefselherstel, spijsvertering, stemmingsregulatie en meer.

Complete Protein Synthesis: EAAs provide a full spectrum for protein synthesis, necessary for muscle building.

Main differences :

• Amino Acid Spectrum: BCAAs are a subset of EAAs, focusing on three key amino acids, while EAAs provide a full spectrum.
• Functionality: BCAAs are primarily focused on promoting muscle protein synthesis and fatigue reduction, while EAAs support a wider range of bodily functions.
• Use: BCAAs are often favoured during or around training for their impact on energy and muscle recovery, while EAAs are important for overall health and daily wellbeing.

Which one to choose ?

• Specific Goals: If your main goal is sports performance, muscle recovery and fatigue reduction, BCAAs may be more relevant.
• Overall Health: If you're looking to support your overall health and ensure your body is getting all the essential amino acids, EAAs are a great choice.

all EAAs.

• Leucine: Functions: Leucine plays a structural role, contributes to the maintenance of proteins in muscles, participates in energy supply, and is responsible for the cell repair process
• Valine: Functions: Valine plays an important role in the energy supply for muscle cells and is a mediator in the nervous system
• Isoleucine:
  • Functions: Isoleucine plays an essential role in cell regeneration, in maintaining muscle tissues. This acid is characterized as being an important energy source
  • Sources: In whole wheat flour, in nuts, in eggs
• Lysine:
  • Functions: Often associated with methionine, Lysine plays a role in the synthesis of carnitine (which participates in lipid metabolism) and also plays a role in the maintenance of connective and muscle tissues.
  • Sources: In chicken breast, in tofu, in pumpkin seeds, in salmon.
• Methionine:
  • Functions: It is a proteinogenic amino acid, meaning it generates proteins itself and participates directly in the formation of proteins in your body. It also participates in chemical reactions related to cysteine. Moreover, combined with lysine, methionine participates in the synthesis of carnitine which contributes to lipid metabolism.
  • Sources: In sesame seeds, in broccoli, in spinach, in corn, in beef.
• Histidine:
  • Functions: Histidine is important for the production of histamine, a vital neurotransmitter involved in immune responses, digestion, the sleep-wake cycle, and sexual function.
  • Food Sources: Meats, poultry, fish, eggs, cereals, soy.
• Phenylalanine:
  • Functions: This acid participates in the construction of many essential hormones to the body such as dopamine or adrenaline.
  • Sources: In pork, in soy, in poultry
• Threonine:
  • Functions: Threonine participates in the biological synthesis of isoleucine and vitamin B12.
  • Sources: In eggs, in peas, in chicken.
• Tryptophan:
  • Functions: Tryptophan participates in the chemical reactions of serotonin (a major neurotransmitter) and fights against depression. This amino acid therefore influences our mood in a good way.
  • Sources: In cashew nuts, in chicken breast, in soy, in cocoa powder.

Whether you choose BCAAs or EAAs depends on your personal goals and fitness and health needs. Each supplement has its own unique role, and choosing the right one can make a big difference to your results.

Coach's Tips

• Want to make sure you have all the amino acids available for your body to function well? If you consume BCAA s with whey, you'll have almost all the essential amino acids.
• You could consume BCAAs all day long because their effects are so beneficial. But their greatest efficiency is especially revealed during workouts. So, before each workout, take your BCAA s, also take them during the session to reduce fatigue and be effective for longer, and take them after to recover better.
• When to stop BCAA s? As long as you're training intensively, there's no reason to stop BCAA s. If you stop training, you can still take them to prevent muscle loss, but is it worth it without a sports or aesthetic goal?
• At QNT, we have BCAAs in tablets or capsules with Matrix BCAA 4800, BCAA + vit b6 or BCAA 4:1:1:+ L-glutamine, in powder to dissolve in water with BCAA 8500 or even in flavored drinks like BCAA 800 mg 700 ml

Yves Bondroit Coach pour QNT