BCAAs - Branched Chain Amino Acids
The branched-chain amino acids isoleucine, leucine, and valine are thought to turn on muscle synthesis, according to Jim Stoppani PhD of Muscle and Fitness magazine (Fall 2009) in Elements of a Stack.
In particular, extra leucine is used with undenatured whey protein, together with fast digesting carbohydryates to drive insulin levels up and transport amino acids into cells. Whey protein isolates, possibly micronized, at 20-30 grams may be taken with 5-10 grams of extra leucine and 40-100 grams of dextrose after workouts. Insulin secretions can be further boosted by Gymnema Sylvestre (250-500 mg) to implement a post-workout bodybuilding shake. Note that high insulin makes one tired and eventually hungry, because blood sugar falls as it is transported into cells, so that inducing high insulin is best done at the conclusion of an evening workout, so that one falls asleep before the munchies strike. (See pre-workout bodybuilding shakes.) Whey protein by itself can boost HGH levels, as can bodybuilding exercises in the presence of an adequate diet.
The HGH is turned by the liver into IGF-1, which is a telomerase activator for which an IGF-1 receptor exists in almost every human cell. HGH is believed to improve hTERT transcription, while IGF-1 phosphorylates hTERT for import from the cytoplasm into the nucleus.
Thus most bodybuilding exercise is inherently life extending. The leucine : isoleucine : valine ratio 1:2:1 is sometimes recommended at 5-10 grams/serving with 4 servings per day.
Branched-chain amino acids can be used to treat muscle-wasting old age sarcopenia . Note that BCCAs also support GABA (gamma-aminobutyric acid) and glutamate formation in brain cells, improving traumatic brain injury by accelerating cognitive performance (Cole JT, et al, 2010). Some athletes have noted that leucine activates the mTOR pathway for muscle synthesis, so that it is typically taken at 1 to 2 grams immediately before or after training.
Mitochondrial Biogenesis Improved by BCAAs
Branched chain amino acid supplementation promotes survival and supports cardiac and skeletal muscle biogenesis in middle-aged mice, Cellular Metabolism, 2010 Oct 6; 12(4): 362-72.
Prior studies showed that branched-chain amino acids extended life span in yeast (Alvers, et al, 2009). BCAA-fed mice experienced a 12% increase in life span and a dose-dependent response for mitochondrial biogenesis, and exercise was shown to further improve the consequent mitochondrial biogenesis.
