Just to set the record straight, weight training in itself is already a powerful stimulator of muscle protein synthesis. Which means kung madalas kayong nagbubuhat, ay tumataas na agad ang kakayanan ng katawan ninyo para mag-build ng muscle.
But when it comes to nutrition, we often hear that protein feeding has the most influence on muscle protein synthesis. At maganda din na lagi natin tandaan na ang total or overall daily protein intake natin ay kasing halaga ng protein intake matapos natin mag-workout. Hindi sapat na ang pag-inom ng post workout protein shakes lang ang pinag-tutuunan naitn ng pansin pero wala na tayo pakialam sa ibang meals natin.
Ngayon, kung kayo yung tipo na sa tingin ninyo ay nakuha o naperfect nyo na ang concept ng protein feeding, at nag-iisip kayo kung meron bang added benefits kung mag-take pa ng BCAA supplements, read on mga friends!
Ang BCAA or branched chain amino acids ay binubuo ng 3 sa 9 na essential amino acids. Ito ay ang leucine, valine, at isoleucine. Ang mga essential amino acids ay mga building blocks ng protein na indispensible at hindi kayang ma-synthesize ng mabilisan sa ating katawan kung kaya’t kailangan itong makuha mula sa ating diet.
Ang main idea sa BCAA supplementation as it relates to muscle hypertrophy ay naka-base sa “leucine-trigger”, or yung point kung saan na-achieve ang tamang dosage ng branched chain amino acid na leucine (2.7g leucine) (1), na isa ring essential amino acid, na syang nakakapag-activate ng muscle protein synthesis.
Ngunit ang tanong ay, meron ba talagang added benefits sa pag-papalaki ng katawan ang pagconsume ng BCAA supplements kung kayo ay regular na nag weight training at nakaka-consume ng sapat na quality protein foods araw-araw?
Ayon sa mga pag-aaral, totoong nakaka-stimulate or naa-activate ang molecular pathways ng muscle protein synthesis with BCAA supplementation ngunit hindi mamamaximize ang full MPS effect kung BCAA lang ang i-coconsume mo at walang sapat na intake ng EAA.
Sa katunayan, nakita sa isang study na matapos ang resistance training session ay mas mataas ang MPS kapag kinonsume ang 25g ng whey (total EAA = 11.54g) kumpara sa 6.25g ng whey with additional 3g leucine (tota EAA = 5.14g) (2). So ang sinasabi dito ay kahit na may additional leucine, which is yung makukuha natin with BCAA supplementation, ngunit mababa naman ang essential amino acid intake, ay hindi parin mamamaximize ang muscle protein synthesis rates kung kulang ang essential amino acids that serves as substrates or raw materials for muscle building (3, 4).
So, kahit na sobrang sikat ng mga BCAA supplements ngayon, ang sinasabi ng makabagong pag-aaral ay ang best bet mo parin talaga upang mama-maximize ang muscle gain kapag kayo ang nag-weight training ay ang pagkain ng sapat na high-quality protein foods na naturally na may BCAA and should be based as much as possible on whole, minimally processed foods that can also provide you not just with protein but also with other nutrients within the food matrix which further supports the post-exercise MPS compared to ingesting isolated nutrients or amino acids (5) . if preferred, out of convenience you may also take protein powder supplements such as whey to provide you not just with BCAA and leucine but also the other EAA.
References:
Amino Acids (2018) 50:1685–1695 https://doi.org/10.1007/s00726-018-2640-5
Churchward-Venne, T.A., N.A. Burd, C.J. Mitchell, D.W. West, A. Philp, G.R. Marcotte, S.K. Baker, K. Baar, and S.M. Phillips (2012). Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. J. Physiol. 590:2751-2765.
Witard, O.C., S.R. Jackman, L. Breen, K. Smith, A. Selby, and K.D. Tipton (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Am. J. Clin. Nutr. 99:86-95.
(Apro, W., and E. Blomstrand (2010). Influence of supplementation with branched-chain amino acids in combination with resistance exercise on p70S6 kinase phosphorylation in resting and exercising human skeletal muscle. Acta Physiol. 200:237-248.
SSE #170 or Sports Medicine (2019) 49 (Suppl 1):S59–S68
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