Amino Acids and BCAA's

   If you are trying to build muscle, you are (or should be) taking supplemental protein. But, it isn't the protein your body really needs. When you take your protein, your body breaks it down into amino acids during the digestion process. These amino acids are small enough to be absorbed into the blood stream and can be used by cells to repair muscle tissue, creating new muscle. There are twenty-two identified amino acids. Eight of which are essential amino acids, meaning your body can not synthesize them and has to obtain them through diet (milk, meat, and eggs).

BCAA's.

   While all essential amino acids are important to build muscular strength and size, some are more important than others. Valine, leucine, and isoleucine are known as branched chain amino acids (BCAA's) due to their molecular structure, which features branched chains of carbon extending from their primary carbon structure. BCAA's are unique because they are metabolized in the muscle, and not the liver. When an adequate amount of BCAA's are ingested, they promote an increase in protein synthesis. This results in an increase of muscle growth and recovery time.

Amino Acids as an Energy Source.

   When glycogen levels in the liver and muscles are low (common in low-carb dieting or overall low amount of calories), your body will tap into amino acids as an energy source. This potentially burns up amino acids that could be used in protein synthesis and to promote the building of new muscle tissue and faster muscle recovery. It is common to take BCAA's before a heavy cardio workout to prevent the breakdown of any muscle tissue.

  After your workout, your body is breaking down muscle tissue with a deficit in protein synthesis. This is the best time to take BCAA's. They will increase your body's rate of protein synthesis and aid in repairing your muscle tissue. Otherwise, your body might not be getting the most out of every workout.

                                                                                                    -AO


Source:
MuscleandStrength.com
BodyBuilding.com

All you need to know about Creatine.

What it is.

   Creatine is the most popular sports supplement used by athletes today. There are countless studies backing up the effectiveness and safety involved in taking it. Personally, I believe Creatine is a great, must-have supplement for any athlete. I have seen gains in myself and in others taking it that we would not have achieved without the help of the supplement. The most important thing with Creatine is to stay hydrated. 

How it works.

   Your body naturally makes Creatine in your kidneys, liver, and pancreas. It is used to rebuild ATP (adenosine triphosphate), which your muscles use as an energy source while contracting. This process turns the ATP into ADP (adenosine diphosphate) by splitting the bonds in the ATP molecule (producing the energy the cell uses to contract). However, the cell can not contract after the ATP is depleted. After the cell has burned it's "energy", it has to find a way to turn that ADP  back into ATP so it can continue using it as energy. Your body can regenerate the "fuel source" (ATP) using oxygen or Creatine.    

Why it's important.

   You can only go as far as your body can go. However, with Creatine, your body can go further. With each rep, the cells in your muscle are rapidly splitting the bonds in the ATP molecules in order to give off the energy you need to complete your set. Creatine will greatly increase the rate your body will be able to recycle the ADP molecules back into burnable ATP energy, thus giving you more/stronger reps.


Where to go from here.

   There are plenty of different Creatine supplements to choose from. Personally, I have always found the best results in BSN's CellMass.
This product gives the the highest quality Creatine at a highly recommended dosage. Although I haven't tried many other similar supplements, others I talk to and have tried CellMass have stuck with it. The Creatine CellMass provides is exactly what every athlete needs in their supplement if they want to increase pump size during your lift, muscle gains, and recovery time.





                                                                                                 -AO