Today Is a special day not only am I officially a certified health coach today Is also my birthday! Yay for an epic cheat day. Actually no cheat day today that comes In the next week or so when I actually get to celebrate everything at one of my favorite places the beach! Fun fact about me I actually don’t like going on the beach I just like all the things the beach has to offer but the sand. I know weird but It’s true I don’t like the sand I just like the food, shopping, candy stores and even the I am an adult the arcade. Okay, enough about my dislike for the sand onto today’s post.
Today I wanted to talk about BCAA’s and what they are. When to take BCAA’s and when you should eat BCAA’s, yes you read that right.
What If there was a secret sauce that could help you recover faster from your workouts so you could crush It even harder next time? Well, that pretty much already exists…I am talking about BCAAs or branched-chain amino acids. If your workouts are Intense…Lets say a grueling round of HIIT (High-Intensity Interval Training) that leaves you sore for days (we’ve all been there)…BCAAs could raise your fitness game a notch and even help torch fat (If you are looking for a drink with BCAA’S that help with soreness with no crash check out the post I did yesterday about Bang Energy.)
What Are BCAA’S
When your glycogen stores run low, your body relies on the three types of BCAA’S (leucine, isoleucine, and valine) for fuel, The catch: Your body can’t produce BCAA’S on Its own, so you’ll need to get them from your
“Diet”. And here’s why it’s worth loading up on this nutrient: Especially when eaten around your workout, BCAA’S can help promote muscle growth and repair and reduce muscle soreness after exercise. However, that while they may make you feel less tired after a workout, they won’t Improve athletic performance. Hit the reset button…and burn fat like crazy.
In addition to making your workouts more efficient, some studies have found that the BCAA’S leucine, specifically, may help you feel more full by Improving sensitivity to the hunger hormone leptin. Other research Indicates that leucine could help promote fat burning and balance your blood sugar levels. And that’s Important because Imbalanced blood sugar levels can lead to weight gain.
When To Eat BCAA’S?
BCAA’S aren’t necessary for every workout. But during Intense exercise, your muscles tear slightly and then repair, growing stronger In the process (Yes muscles tear but don’t worry normally It won’t cause Injury unless your muscle tear was already beyond repair that Is why I always recommend taking 3-2 days off from Intense workouts and at least 2 rest days a week)…and that’s when you need BCAAs. I’d recommend BCAA’S for strength and Interval training, rather than 30 a minute jog on the elliptical. Your BCAA’S needs depend on a number of factors, Including your size and the Intensity of your workouts, which Is why It’s a good Idea to talk to a certified health coach or nutritionist before making any drastic changes to your
“Diet”. If you’re just getting started or looking for a bit of a boost, I suggest timing your meals around your workouts, so you eat within about 30 minutes to an hour of finishing your sweat sesh. It’s worth trying to see If you have more energy and less fatigue and soreness.
How Much BCAA’S Is Too Much?
Research shows that a three- to five-gram serving of BCAA’S Is a good amount for most women. You can get that by consuming a three to four-ounce serving of cooked animal protein. More than anything, It’s about timing. It’s most important to plan to eat BCAA’S around your training session.
These foods each contain all three types of BCAAs In one
serving: Chicken breast, Lean beef, Flank steak, Canned tuna Wild Salmon, Haddock Cod, Whitefish, Trout, Turkey breast, Eggs (3) Lowfat Greek yogurt (1 cup)
White rice, quinoa, chickpeas, lima beans, whole wheat, peanuts, brazil nuts and almonds all contain decent amounts of BCAAs, too.
If you don’t eat meat or just don’t like chicken all that much, I agree there are lots of good lower-calorie supplements, many of which are made with vegetarian-friendly whey protein or soy protein Isolate (If you can’t have soy or just personally want to consume less soy you and look for whey protein Isolate) I did a post about whey protein If you are Interested In reading It you can do so here Dangers Of Whey Protein . Liquid supplements take effect faster since they don’t have to be digested like whole foods…making them a good option If you want to get a BCAA boost before your workout but don’t like exercising with food In your stomach or If you just can stand swallowing supplements.
If you decide to go the supplement route, I would opt for one with a third-party certification by a reputable group like NSF or Informed Choice. (That’ll help ensure that your supplements aren’t fake.) Yes, there Is such a thing about fake supplements and vitamins and protein powders. I say look for a ratio of 2:1:1 or 3:1:1 of leucine/isoleucine/valine. I also suggest checking the label and opting for a “clean” product without added chemicals, sweeteners, or dyes.
Just check In with your doctor, a certified health coach or a dietician before scooping. I don’t think women should start chugging BCAA supplements unless they’re doing It In a targeted way.
Like I always say always talk to your doctor, certified health coach, nutritionist or do your own research. You don’t want to take something that you may not need. If you have food allergies or sensitivities to dairy whey protein may not be for you since most do contain a “form” of dairy. If you have any questions don’t hestitate to ask I am always happy to answer any questions you may have.
I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.
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