Welcome to ProSource.net! »
SIGN-UP FOR EMAILS
FREE SHIPPING OVER $200!*
*Everyday Flat Rate Shipping $5.95
New Product Showcase
ProSource Brand Products
ProSource Gift Cards
Top 50 Products
Research & Development
Featured Athlete Profiles
ProSource Advisory Board
Free Supplement Encyclopedia
Free VIP E-mails
Deals & Coupons
Deal of the Day
Deal of the Month
Coupons and Promos
Connect with Us
Call Us at 1-800-310-1555
Help and Customer Support
4 Dimension Nutrition
AI Sports Nutrition
All American EFX
Alpha Pro Nutrition
American Body Building
Arnold Schwarzenegger Series
Athletic Edge Nutrition
Barn Dad Nutrition
Beast Sports Nutrition
Chef Jay's Foods
CON-CRET Promera Health
German American Tech / GAT
Gunnar Peterson System
Hair No More
Health From the Sun
Healthy N Fit
Isatori Global Tech
Lenny & Larry's
Millennium Sport Technologies
MuscleTech Essential Series
New Whey Nutrition
NO OPPORTUNITY WASTED
NRG X Labs
Nuts 'N More
PES Physique Enhancing Science
Ronnie Coleman Signature Series
Serious Nutrition Solutions / SNS
Six Star Pro Nutrition
Supreme Protein Inc
Swole Sports Nutrition
Top Secret Nutrition
Books and DVDs
Branch Chain Aminos
Energy and Endurance
Equipment & Apparel
Especially For Men
Especially For Women
Growth Support Formulas
Health and Wellness
Mass and Strength Builders
Multi-Vitamins & Minerals
New Product Showcase
Post-Workout / Muscle Recovery
Protein & Energy Bars
RTD (Ready to Drink) Formulas
All supplement brands listed A-Z
Products listed by product type.
Top Rated Products
Best in Class
Top products that hold the coveted "Best in Class" awards
Top 50 Supplements
ProSource.net's top selling products
Exclusive Deals and Sales
Deal of the Day
Every day a single top-brand supplement is featured at extreme savings.
Deal of the Month
Each month a single top-brand product is featured at extreme savings.
Coupon codes and sale items, up to an additional 60% off already low prices!
FREE SUPPLEMENT CATALOG HERE >>
Articles by ProSource
By Chad Kerksick, PhD | Sep 13, 2013
Stop Catabolism and Reduce Soreness
With These Essential Building Blocks
for a chance to win
For many gym rats, soreness is an expected outcome. It is expected because you are an
animal in the gym
and train harder and longer than everyone else. Even though this punishment is required for you to achieve your goals, it places extreme recovery demands on your body. This is a serious concern because no one gets stronger by being over-trained and getting to a point where all signs indicate you need to stay out of the gym for several workouts.
The BCAA Basics
A number of nutritional ingredients contain scientific justification for their use and over the past 5 to 10 years the number of published studies in reputable scientific journals which support the use of the branched-chain amino acids (BCAAs) has increased substantially. The branched-chain amino acids (BCAAs) are
, isoleucine and valine. Our bodies use twenty different amino acids to build the hundreds of thousands of proteins found in all parts of our body. In particular, studies have indicated that a subset of these twenty amino acids, the essential amino acids, are preferentially needed by skeletal muscle to synthesize more skeletal muscle proteins (Tipton, Gurkin et al. 1999; Volpi, Kobayashi et al. 2003). All three of the BCAAs are also essential amino acids. In other words, they are important!
Other studies tell us that during intense, prolonged bouts of exercise these amino acids are favored by muscle as
a source of fuel
, while more reviews have highlighted the unique contribution they make with regard to modulating how one muscle cell communicates to other muscle cells (Nair and Short 2005)(NAIR SHORT J NUTR REVIEW). In the final analysis, however, no other area of BCAA research has seen as many publications in the last 5 to 10 years as the area demonstrating their contribution towards minimizing soreness and aiding recovery.
This research has given us a much better idea of a few key determinants:
How much BCAA to take
When BCAAs should be taken
The optimal ratio in which they should be consumed
Reducing Soreness, Maximizing Recovery
One of the best studies to show us this information was published in 2010 in
Medicine and Science in Sports and Exercise
. This study used twenty-four healthy untrained male volunteers (Jackman, Witard et al. 2010). Two groups were used and one group was supplemented with BCAAs and the other group was supplemented with a placebo. Over a three-day period the BCAA group consumed four daily doses of 7.3 grams of the BCAAs for a total of 29 grams of BCAA each day and a grand total of 88 grams (over the entire 3-day period). The placebo was consumed following an identical pattern.
All twenty-four participants completed an intense bout of eccentric knee extensions consisting of 12 sets of 10 repetitions using a supra-maximal weight at a load of 120% 1RM. Eccentric contractions occur during every repetition you perform and they are during the phase in which the muscle is stretching or getting longer. These types of contractions result in much more muscle soreness, but on the plus side also result in more force generation inside the muscle.
More force =
= More overload = Greater strength, power and muscle mass. In other words, the purpose of this high-volume, super-heavy, exercise bout was to make the participants sore and to challenge their muscles' ability to recover.
The very first dose was provided the morning of the exercise bout and the supplementation period continued throughout the next three days of recovery. The ratio of the BCAAs was approximately 2:1:1 (leucine: isoleucine: valine) and on different occasions over the next three days, the participants were measured for the level of soreness they felt, the amount of damage markers in their blood as well as their ability to produce maximal force. Both groups experienced a significant reduction in their ability to produce force, but no differences occurred between the two groups.
When soreness measures were compared, the participants who supplemented with BCAA reported significantly less soreness and there appeared to be no impact on the differences in blood markers of muscle damage.
A more recently published study in the
Journal of the International Society of Sports Nutrition
provided 20 grams of BCAAs per day for seven days before and four days after completing a damaging bout of exercise (Howatson, Hoad et al. 2012). Each daily BCAA dose (or placebo) was further broken up into two doses of ten grams per day and all participants were instructed to take each ten gram dose in the morning and evening for the seven days leading up to the exercise bout and for the four days after they completed the exercise bout -- a total of 11 days of supplementation. The participants in this study were highly trained resistance-trained athletes, which makes this study a little more relevant to the effects you might see.
Again, the ratio of the provided BCAAs was 2:1:1 (leucine: isoleucine: valine) and to damage the muscle, all twelve participants were required to complete one hundred consecutive drop-jumps. A number of valuable variables were measured including changes in force production, muscle damage in the blood, muscle soreness, vertical jump and thigh as well as calf circumference (to see if the exercise made these muscles swell from the damage). The damage bout caused significant changes in nearly all variables. In particular, changes in creatine kinase (a marker of damage found in the blood) were significantly improved when BCAA was ingested when compared to placebo. In addition, the recovery of the ability to produce maximal force was also improved to a greater extent in the BCAA group.
The authors of this study (like the other authors) concluded that providing BCAAs before and after damaging exercise can reduce the recovery time.
for a chance to win
Clearly extra supplementation with BCAAs is called for, given the fact that these aminos must come from dietary sources. A product like
ProSource's Mega BCAA
(available in powder or capsule form) is made with the highest-quality ingredients and provided in the proper ratio for maximum anabolic effect.
In conclusion, the desire to train as hard as you can puts your body in peril if you don't aggressively work to help it recover. If you just pound, pound, pound on your body, it will break down. Several studies over the past several years have documented that providing BCAAs in 20 -- 25 gram doses in the immediate days leading up to a stressful exercise bout can improve your muscle's ability to maximally produce force and reduce soreness. This means you can get back in the gym quicker and be able to train harder.
Do you often experience soreness after a particularly brutal workout? What exercise produces the most soreness for you? Let us know in the comments field below!
Howatson, G., M. Hoad, et al. (2012). "Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study." J Int Soc Sports Nutr 9(1): 20.
Jackman, S. R., O. C. Witard, et al. (2010). "Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise." Med Sci Sports Exerc 42(5): 962-970.
Nair, K. S. and K. R. Short (2005). "Hormonal and signaling role of branched-chain amino acids." J Nutr 135(6 Suppl): 1547S-1552S.
Tipton, K. D., B. E. Gurkin, et al. (1999). "Nonessential amino acids are not necessary to stimulate net muscle protein synthesis in healthy volunteers." J Nutr Biochem 10(2): 89-95.
Volpi, E., H. Kobayashi, et al. (2003). "Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein anabolism in healthy elderly adults." Am J Clin Nutr 78(2): 250-258.
Other Articles You May Be Interested In
Fast & Furious Growth
Introducing the AndroFury Workout Program:â€¨A Unique, Short-Duration, Super-Intense Regimen
Beware These Low-Quality Protein Sources
A "Bargain" Protein that Provides NoAnabolic Benefit is No Bargain At All
Created A Cut Above
If Your Creatine Isn't 100% CreaPure,You're Taking the Wrong Creatine
LEAVE A COMMENT
The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
Return to Top
Report Site Errors
Click Here for Important Safety Information
More Ways to Score Deals & Discounts
FREE Catalog by Mail
FREE Catalog Online
Sign Up for VIP E-mails
Find us on Facebook
Follow us on Twitter
Terms & Conditions
New Product Showcase
Order Tracking & Order History
Ask the Experts
Best Discounted Bodybuilding and Nutritional Supplements!
Hot Muscle Building Supplements
BSN NO Xplode
Hot Fat Loss Supplements
100% Whey Gold Standard
Nutrex Lipo 6
Supplement Discounts & Coupons
Gaspari Superpump MAX
CytoSport Muscle Milk
Hot Selling Brands
ProSource.net - Lowest Price Bodybuilding and Nutrition Supplements!
ProSource, 2231 Landmark Place, Manasquan, NJ 08736
Contact Customer Service