What are BCAA’s branched-chain-amino-acids

What are BCAAs?

Amino acids, as you probably know are the building blocks of protein, which in turn are the building blocks of muscle. Research has revealed that certain amino acids –specifically, the branched-chain amino acids (BCAAs) maintain your muscle mass and strength during times of physical stress and intense workouts, all while preventing fatigue during exercise. The BCAAs: leucine, isoleucine and valine, are three essential amino acids. The ‘branched chain’ designation refers to their unique chemical structure. The ‘essential’ terminology indicates that your body cannot make them, so they must be obtained from the diet. The combination of these three BCAA’s makes up approximately 1/3 of skeletal muscle in the human body.

What do BCAAs do?

The BCAAs are of special importance to any nutrition program because they are not broken down in the liver but rather by-pass the liver and are transported directly to the muscle. Once in the muscle they play a significant role in transforming the body into a muscle building factory by influencing various aspects of muscle metabolism. Aside from playing an important role in protein synthesis, the BCAAs provide extra energy during heavy lifting, help spare muscle tissue and fight mental brain drain as you battle through a workout. The BCAAs unlike many other amino acids can also be used as fuel, producing energy to support your muscles during prolonged, intense exercise.

How do BCAAs prevent muscle loss?

The BCAAs reduce protein breakdown (catabolism), by stimulating the release of insulin. Insulin we know is an anabolic hormone usually associated with building various energy molecules in the body (glycogen and triglycerides). However, research has also shown that insulin plays a very important role in preventing the breakdown of muscle following periods of physical stress, such as after weight-lifting and running, thereby preserving muscle mass.

How do BCAAs aid in Build Muscle?

BCAAs and particularly leucine, have anabolic (muscle-building) abilities by influencing various signalling cascades and chemical signals that activate protein synthesis. Through phosphyorylaton of mTOR (a key regulator of cell growth and protein synthesis), the BCAAs transforms the body into a muscle building machine. In simple terms, the body is switched into an anabolic state, using available amino acids to build protein and hard dense muscle. Therefore, to obtain the greatest benefit from BCAA supplements you must ensure that you are obtaining enough protein from your diet to support your increased ability to grow.

How do BCAA aid in mental fatigue and Endurance?

BCAAs are known to have a positive effect on mood and mental function in endurance athletes. Although limited, research supports the idea that the BCAAs can decrease serotonin in the brain (serotonin can cause a sense of tiredness), thereby lowering mental fatigue keeping one mentally sharp during prolonged endurance exercise.

Do I get enough BCAAs from the protein I eat?

Dairy and red meat contain the greatest amounts of BCAAs. Other sources include whey protein and egg protein. Although, they are present in all protein containing foods, there is a definite advantage supplementing your diet with additional BCAAs, especially before or after training in order to obtain the greatest benefit from these exceptional amino acids have on muscle building.

Who should take BCAAs?

Bodybuilders, athletes, serious weight trainers who workout regularly, and endurance athletes who regularly compete in aerobic events such as running, cycling or swimming will benefit from supplementing with BCAA.

How much BCAAs should I take, when and how often?

BCAAs can be taken at anytime during the day, preferably on an empty stomach to avoid competition for absorption with other amino acids. Although, the most beneficial time to take BCAAs is directly before training. An acute dose of BCAA probably won’t directly boost endurance during a competitive event but taking 7-10 grams before strenuous workouts will produce beneficial long-term effects in the serious athlete

Never be without your supplements. Use the athletes choice of shaker cups for protein supplements

 

Supplements That You Remember For Life

I’ve been using supplements continuously for a good 5-6 years now. It all started when I was 16 years old and walked into a local vitamin Store in my local gym to browse around. I had seen some of the older guys at my gym drinking supplements out of shaker cups during their workouts and had heard some tall tales about the wonders of creatine around my local Gym.

I was looking to get into power lifting back then and was looking to benefit my own athletic prowess by taking some supplements myself. I had no idea what I was doing or what I was looking for when a salesman approached me. He sold me on a tub of N.O.-Xplode. I was drawn in by its cool red tub with it’s “then shiny silver labels and yellow lettering”. One of my mistakes back then was to be drawn in by the labels and claims on the tub. I have to say that may have been one of the reasons I bought that tub of N.O.-Xplode from that salesman.

I took the product as directed. 2 scoops with 16 oz. of water before my workout. Within 5 minutes I was feeling a rush of energy like I never had before and had an intense workout that day. It seemed like I was lifting forever and I was shaking when I got home. My mother had pointed this out to me and was wondering what was wrong, however I was hooked. From that day on I was a believer in the supplement industry thatnks to BSN.

Fast forward to the present and I now have a beacon of knowledge about what supplements I like, dislike, and just can’t go without. In this article you will find the “cliff”-notes on my favorite supplements. I hope you Enjoy!

The Staples of Supplement Life

There are just somethings you cannot go without as an avid weight lifter and supplements aficionado. I’m of course talking about PROTEIN! What kind of protein I like taking depends on my goals. I may be bulking and like a protein with an ample amount of carbohydrates and calories. I also might be looking to take a slower digesting casein protein before bed as opposed to a quick digesting whey protein after my workout. If I am cutting out the fat I may be looking for a lower calorie carbohydrate-reduced protein.

My favorite year-round protein has to be the Optimum Nutrition Gold Standard Whey. With a majority of the whey coming in the form of Whey Protein Isolate (W.P.I.) and around 70+ servings per container.  I love taking this protein after my workouts. The W.P.I. is the fastest digesting protein and gives my body the nutrition I need to repair muscle during the “Anabolic Window” one has within 0-120 minutes after one’s workout. The importance of getting protein into your system quickly after a workout is crucial. This is because almost all of the protein you take in during this period goes to the muscle (which has been recently damaged due to weight bearing exercise) instead of other bodily organs like the stomach, liver, skin, etc.

All organs need protein but taking a good whey protein after your workout will assure that you get enough protein into your muscle to start the anabolic process. My favorite flavor of O.N. is the double rich chocolate. It mixes great with water in my Core 150 blender shaker bottle, another useful tool is th eblender ball shaker with a wisk in it to blend the protein completely. You’ll never find me after a workout without my shaker bottle containing my Gold Standard Whey.

Other useful proteins that I use at different times of the day.

When I wake up I like to have a shake before I go to work at Core 150 HQ or work out at my gym. If I am bulking (the process of putting on weight and muscle), I will take B.S.N. True Mass. This is my favorite mass gainer and I use it as a meal replacement also. True Mass comes with 18 servings per container and has a good amount of protein (46 grams) and 75 grams of carbs to fuel the bulking process. The reason carbohydrates are essential to a good bulk is because when the body lacks carbs it breaks down the muscle itself to make energy for the body. When carbs are around you’ll ensure you’re always in a muscle building state. And at 626 calories per shake, True Mass will make sure you hit your daily macronutrient requirements for a good bulk. My favorite flavor by far is the Cookies N’ Creme, it is like drinking an Oreo milkshake for breakfast.

When I am cutting I enjoy drinking Gaspari Myofusion for breakfast along with a banana. The Myofusion is not only delicious and possibly the best blending protein I’ve ever used, but it contains just six grams of carbs per serving. You also get 25 grams of protein per 157.5 calorie serving and when you’re cutting the calories out (the process of losing fat weight, while preserving muscle and bringing out definition) this is a very valuable supplement. Like True Mass, this is a blend of a few types of proteins, and is suitable as a meal replacement because of it’s moderate rate of digestion (it is digested over a period of hours because of the many kinds of protein it contains). My favorite flavor is the Double Chocolate.

When night time comes around I go for a casein protein. Casein protein can take up to 8 hours to digest completely and will give a continuous supply of protein to the body while sleeping. Taking a whey protein may only cover your body for 1-2 hours while sleeping. Many fear that if the body is not fed protein continuously overnight the body can fall into a catabolic (muscle depleting) state.

In long periods where the body is lacking protein, the catabolic state is a very real threat. So taking a casein before bed is simply a good precautionary measure for preserving your gains. My favorite casein is B.S.N. Lean Dessert. While it is not 100% casein it contains a high percentage of caseins and other different proteins which will ensure that you are covered while you sleep. The best part is it tastes amazing. Try out the Fresh Cinnamon Roll flavor! It is my favorite. At 20 g per scoop, I like to take one scoop with milk before bedtime.

Accessory Supplements – Complimentary supplements

There’s a variety of supplements I like to take on and off throughout the year. Protein is the only supplement I will constantly have stocked in my cupboard much to my beautiful wifes annoyance. There are; however, supplements I will use when I have the money to buy them. The following supplements are ranked (in order) of what I’d buy if I had the money to use them at any given time:

1. Puple Wrath (by Controlled Labs): I love this BCAA product for intra-workout supplementation I take two scoops and mix it fro the centre compartment of my Core 150 Shaker cup before my workout (pre-workout). Sometimes I will mix it the night before and let it chill in my refrigerator. The way you use Purple Wrath is by sipping on it throughout your workout also. The main function of the supplement is to give you better endurance throughout your workout. Protein is made up of BCAA’s so you can essentially count the 14 grams you get in 2 scoop servings as 14 grams of protein throughout your workout.

The beta alanine boosts carnosine levels and may make your skin tingle while you workout. The tingling sensation gives me kind of a wake up call and I have had some intense workouts as a result. This product is also great to sip on during cardio because it can really help you get every extra minute you can out of your cardio workout. Grape tastes alright, but I’d recommend going with the Electric Lemonade flavor. I carry this product in my gym bag for around 80-85% of the year. It’s rare for me to not be using Purple Wrath at any given workout!

2. Green Magnitude (by Controlled Labs): Green Magnitude is a blend of Magnesium Creatine Chelate and DiCreatine Malate. I like the effects of creatine as far as an energy booster and I also see some pain relieving properties from is when I use it after my workouts and have some pretty bad on-set muscle soreness. I am unsure of the creatine’s power as a muscle builder, but I am sure that I feel more full muscle bellies without the bloat under consumption of this creatine. I take 2 scoops which gives me 10 grams of creatine post-workout which leaves me full and feeling good for the rest of the night. I would also like to recommend the Electric Lemonade flavor. The Sour Green Apple flavor can get a little old after using half of the tub. I’d say I probably carry this product 50-60% of the year.

3. Gaspari Super Pump 250 is a very basic formula pre-workout supplement with a solid energy punch. I take 2-3 scoops before my workouts occasionally when I feel I need a little more energy to have a productive lift. At under £29.50 at most retailers it is a good buy at 45 servings a tub. The best part of this product is it contains zero fillers such as maltodextrin, magnesium, etc. Jack3d is a simple product that produces results! I like the Lemon Lime flavor too! It’s kind of tart and I like that.

Final Thoughts

To sum it all up I make sure I always have my proteins first. Remember, different kinds of proteins digest at different rates of time and that’s key when trying to figure out when you need them. I always have a protein to take in the morning, post-workout, and at bedtime. Besides that, I love having my NO XPLODE and Purple Wrath to push me through my workouts. I can see the benefits of using a creatine and will use the Green Magnitude whenever I have it and lastly I usually have a tub of pre-workout Gaspari Super Pump 250 lying around for a day where I feel sluggish (and don’t we all have those days!). Supplementation is just that, a supplement to your already (hopefully) solid diet. I’ll admit supplements help me accomplish both my dietary and fitness goals alike. I hope that by sharing with you a little of my knowledge that I’ve acquired over the years has helped you. If you have any further questions just email us at cs@core150.com

I could not do without my Core 150 shaker cup protein shaker and supplements which ensures I have my nutritional intake when I need it.

 

Protein Shakes and when best to take them

If you have a question about protein or protein shakes then there’s a good chance that it’s covered below:

Why should you consider taking protein?

Protein is an essential part of ensuring that we have a fit and healthy body. Without sufficient levels of protein our body will struggle to build muscles, enzymes and hormones.

Often our diet doesn’t contain enough protein, and in situations where you want to lose weight or gains muscle mass rapidly protein in the form of shakes can be absorbed much more quickly than ordinary food.

What foods naturally contain protein?

As a general rule most meats and dairy products contain protein. Beef, chicken and veil all contain high levels of protein, as does fish such as salmon and tuna.

Dairy products such as eggs and milk also contain protein but at lower levels.

For example, 1 boiled egg contains 6 grams of protein, whereas 3.5oz of roasted chicken contains 27 grams of protein.

How much protein do you need?

This varies from person to person, depending on their size and exercise regime, but as a general rule most people don’t have enough protein in their diet. If you work out then this is almost certainly true.

What are the different types of protein supplements?

There are many different types of protein supplements. They may be made from milk protein, soy protein or egg protein for example. This also affects how the body absorbs the protein.

What is Whey Protein?

Whey Protein is from milk protein. However, the difference from ordinary proteins is that it doesn’t contain fat or lactose sugar.

Therefore it’s the best type of protein supplement as you get all the muscle-building benefits but without the fat and lactose disadvantages.

When is the best time to drink protein shakes?

The answer here it that it really does depend. There are protein shakes such as Bedtime Extreme and Total Breakfast which have been developed to be taken at certain times in the day.

Other protein shakes are for use during and after exercise, and others, such as Total Protein, are perfect for general daily consumption.

In general, if you’re just starting out then you’ll want to find a good protein shake to take just after exercise.

Does it matter if I take too much protein?

Of course – as with anything it is possible to have too much of a good thing. If you take too much protein then you end up over-working your kidneys and liver. Over several years this isn’t good.  Therefore always stay within the recommended guidelines.

Take your protein shakes with a Core 150 protein shaker that will hold all your supplements in one cup

 

How to get rid of odors from your shaker cups

One common problem you may have when drinking protein shakes frequently is that the shaker bottle may become smelly. Protein has a tendency to become rotten when left in the heat and this has often happened to me. In this article, I describe an efficient way to clean protein shakers and remove the odor.

Cleaning protein shake bottles

First, I assume you have a plastic protein shaker bottle. These typically have a clear body and a black plastic top. When you smell the insides, you are probably recoiling in horror. But fear not: there is an efficient way to clean and remove this odor.

Using baking soda

The best way I know of to clean the bottles is to use baking soda. Put a few spoonfuls of baking soda in the shaker, and fill the remainder up with water. Then, let the bottle set on the table for several hours or even a day. Shake it occasionally and readjust it so that all internal parts are contacted with the baking soda water.

Next, dump out the baking soda solution and rinse it with soap and water. Your protein shaker bottle should smell very fresh and clean at this point. In the future, you can refrigerate your protein shakes to avoid this problem most of the time. It is still necessary to clean the bottle occasionally though.
Refrigerate protein shakes
Summary

Using baking soda can remove the odor from protein shaker bottles. Because whey protein is so effective at increasing your fitness level, protein shakes are a useful tool. If you are discouraged by the odor, though, this tip can help keep you motivated to continue your fitness routine.

Invest in a high quality shaker cup for protein from Core 150 and treat your shaker right.

 

Shaker Cups For Protein Shakes

As I’m sure you are aware protein is an absolute necessity for weightlifters and weight trainers. Other people may use protein to supplement their calorie and food intake depending on their type of diet plan. Whey protein specifically is one of the best muscle building supplement that you can buy. It is literally one of the most efficient and cost effective approaches to building muscle.

Whey protein is a fast acting and absorbing protein, making it the most effective solution for body builders of all body types. After a powerful workout it’s absolutely essential to get your body replenished to begin repairing your body mass and build the muscle. Ideally there is about a one hour period after which you workout in which your body is using any of your vitamins and food. This window of post workout opportunity is when you need to get that fast acting whey protein into your system.

Whey proteins are fantastic for your shaker cups as they are specifically designed to break down the whey proteins. Typically whey protein powder gets clumped up which tastes disgusting and is unpleasant to drink. Whey proteins are created from essential amino acids such as glutamine which there is an endurance booster that helps repair the muscles while providing high quality nutrition.

The main reason that individuals take whey protein powders is because they are a cheaper and more effective method to getting the necessary amount of protein. At around 20 grams necessary per drink, it’d require a very calorie filled and expensive meal to achieve that type of nutrition each and every workout. Whey proteins are specifically created to be low in carbohydrates and fats as well. Most meats include fats and meals in general will include carbs. These two things are a weight trainers nightmare if not controlled. By using whey protein you are able to control the type of nutrition that you need. Typically a single scoop of whey protein is about 120 calories, and most shakes will come in at 200 calories after milk and other additives.

Recovery drinks are created via simple and complex carbohydrates which provides excellent replenishment. They are specifically designed to be a high efficiency protein blend that are the basic building blocks of of muscle replenishment. Studies have shown that with the proper nutrition you the first hour is the most critical time for this type of protein shake. By using a shaker cup that works well you can increase your bodies ability to recover one hundred percent. The main components you will want to shoot for is a four part drink, such as four parts carbohydrates and a single part fast acting protein.

In conclusion, if you are trying to gain muscle mass easily and produce a lean type of muscle while gaining the necessary weight that is needed you will need to supplement protein into your diet. Be sure to use a fast acting protein powder immediately after you’ve had a workout as it is fast acting. For those of you that are really trying to take your workouts to the next level begin to take casein protein powders before you head to bed. Casein protein powders consist of slow acting proteins that will help break down throughout the night while you are sleeping which is perfect. Recovery formulas provide carbs that allow to you to recover shortly without much of a hassle in terms of your diet.

Protein Shakes