sugar levels and improving blood sugar metabolism. Some research has also proven that BCAAs can both decrease and increase blood sugar levels depending on the circumstances.
• Stimulate protein synthesis — BCAAs, particularly leucine, can promote protein synthesis, possibly even to a better extent than a normal protein. BCAAs were also shown to boost synthesis of the cells re- sponsible for facilitating protein synthesis itself, raising the cell's capacity for this all-important process.
• Lower rate of protein breakdown — BCAAs reduce the activity of components in the protein breakdown pathway, and the expression of the complexes that play a role in protein breakdown.
• Assist people with liver-related diseases — BCAAs may be helpful in preserving and restoring muscle mass, and may poten- tially improve symptoms of hepatic en- cephalopathy, a complication of liver dis- ease that may lead to confusion, loss of consciousness and coma. Moreover, BCAAs can help enhance nutritional status, prognosis and quality of life among people with chronic liver disease.
• Prevent disrupted brain signals in people with certain conditions — Research has discovered that BCAAs can help inhibit faulty message transmission in the brain cells of people diagnosed with advanced liver disease, mania, tardive dyskinesia and anorexia. BCAAs can be used to help slow down
muscle wasting in bedridden patients, aid in preventing fatigue and boost concentra- tion too.
Studies on BCAAs Research has shown the potential health impacts of BCAAs. These amino acids were proven to be helpful in decreas- ing a person's risk for becoming overweight and obese, as seen in a February 2011 Journal of Nutrition study. A November 2015 Nutrients article also highlighted that increased amounts of dietary BCAAs were inversely associated with abdominal obe- sity.
Other studies also supported BCAAs'
role in exercise performance. According to a study published in the European Journal of Applied Physiology in November 2008, a high-protein diet combined with BCAAs
reduced fatigue among sailors who par- ticipated in a 32-hour offshore sailing race. Meanwhile, a September 2016 animal
study published in the journal Amino Acids found that BCAAs, particularly leucine, helped speed up recovery from muscle damage by inhibiting excess inflammation. An October 2013 Metabolites article also recorded a significant correlation between an increase in BCAAs and insulin resis- tance, and potential development of dia- betes. This research may give clues on the possible benefits of BCAAs for diabetics.
When's the Best Time to Take BCAAs? Numerous research have yielded dif- ferent suggestions on the best time to take BCAA supplements. The book "Natural Bodybuilding" recommends taking them before and after workouts, as they will help keep the muscles saturated and prevent them from breaking down. However, a 2003 study found that taking BCAA at night helped improve protein synthesis, as op- posed to taking them during the day. Take note, however, that these sugges- tions are for BCAA supplements, which aren't really the most ideal BCAA sources. As mentioned earlier, getting these amino acids from dietary sources or from high- quality whey protein is more ideal.
Take Note of BCAA Supplements' Side Effects
If taken in excessive amounts, BCAA supplements may increase plasma ammo- nia in the body, leading to side effects like fatigue and loss of coordination, as high- lighted by "The Health Professional's Guide to Popular Dietary Supplements." There isn't enough information regard- ing the safety of BCAA supplements for pregnant and breastfeeding women, so supplementation is not recommended if you fall into either or both of these groups. Avoiding BCAA supplements also applies to branched-chain ketoaciduria patients, as they can trigger seizures and severe adverse mental and physical side effects like lethargy, ketoacidosis and failure to thrive. This disease, which is also called maple syrup urine disease, occurs when there are deficiencies in the branched- chain a-keto acid dehydrogenase complex that's responsible for BCAA breakdown. People with this disease tend to have high BCAA levels, which may build up in their body and cause severe damage in the tis- sues if left untreated.
Leucine intake was also reported to
trigger low blood sugar levels in infants diagnosed with a condition called idio- pathic hypoglycemia. Some research has suggested that leucine prompts the pan- creas to release insulin, resulting in low blood sugar levels.
BCAA Supplements May Affect the MTOR Pathway Too Another major side effect that can
develop because of BCAA supplements, alongside consumption of excess protein, is the stimulation of the mTOR pathway. This is an important metabolic signaling pathway that can be useful if you want to build muscle tissue, but should not be stimulated every day or in instances when you don't plan to build muscle. Increased mTOR levels are similar to
elevated insulin levels, because of the in- volvement of the same metabolic players like IFG-1, AMPK and PGC 1 alpha. Ele- vated mTOR signaling may lead to a higher risk of cancer, heart disease and other conditions because of the suppres- sion of autophagy and mitophagy, or the breakdown and recycling of faulty cells and mitochondria. Another negative side effect of stimu-
lating the mTOR pathway is the prevention of mitochondrial biogenesis or the ability of the body to reproduce mitochondria, or the powerhouse of the cells.
While BCAAs May Benefit You, It's Best to Obtain Them From Foods Amino acids have been renowned for
the positive impacts that they deliver to the body. In the case of BCAAs, the numerous studies surrounding their capabilities for improving workouts, reducing and even eliminating exercise-caused pain, prompt- ing metabolic pathways and addressing certain diseases indicate they are essential for your well-being. However, it's crucial that you obtain these amino acids from dietary sources alone, or from a high-quality whey protein powder. BCAA supplements may not work effectively and may even lead to unpleas- ant adverse effects. Consult your doctor first before increasing your intake of BCAAs not just to know how much of these amino acids you should be taking, but prevent side effects from developing too.
Reprinted with permission from Mercola. com
SEPTEMBER 2020 15
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32
