THE BIGGEST BENEFIT OF BCAAS IS
IMMEDIATE ACCESS TO THEIR POWER.
workout. Th ere are a few reasons we “poop out” earlier as we
age. One is a decreased ability to transport oxygen to the
muscles. Oxygen transport drops 10 percent per decade after
30. 11 But low levels of circulating BCAAs is another reason;
these molecules are broken down during exercise and used as
an energy source. Th is decline in circulating BCAAs leads
to an increase in serotonin concentration in the brain, which
is thought to partially contribute to fatigue and even muscle
weakness during exercise. 10 BCAAs, taken before or during
a workout, both provide a source of immediate energy to the
muscle cells and reduce the sensation of fatigue.
Higher blood serum levels of BCAAs may also be
important on a cellular level as a direct indicator of longevity,
according to a recent study. It appears that BCAAs potentially
improvethe health of the cells’ mitochondria, which you can
think of as little predictors of lifespan. Th eir health is a clear
indicator of the health you will experience in your later years. 4
Although the benefi ts of supplemental BCAAs in women
over 40 is clear, you might ask, “Can I just increase my
whole-food protein intake?” If you are sedentary or work out
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infrequently, then yes. BCAAs are found in
high-protein foods like chicken, beef, eggs,
salmon, and whey. Eating more of these foods
is suffi cient.
If you have an active lifestyle, however,
consuming a BCAA supplement just
before a workout might provide additional
benefi ts. Remember, free-form BCAAs are
an immediate source of energy. When you
eat complete proteins in food, your digestive
system must break down those proteins into
the diff erent amino acids and shuttle them
along their individual processing pathways,
taking longer to access the BCAAs. For quicker
energy, muscle strengthening, and recovery,
taking supplements can make excellent sense. 5
And remember, no supplement takes the place
of real food. BCAA supplementation should be
used to complement lots of healthy, complete,
protein-rich foods.
If you decide to supplement with BCAAs,
when should you take them for the best results?
Recommendations vary, but most theorists
agree that your goals should determine whether
you consume BCAAs before, during, or after
a workout. If you want to boost the availability
of energy during a workout, I recommend
consuming 5 to 8 grams about 30 minutes
before your activity. If you are looking for
recovery help, 5 to 8 grams immediately after
exercise may be better suited to your needs. 2,6
If the introduction of supplemental BCAAs helps women
over 40 to maintain lean muscle, have more energy for
workouts, lose weight, and recover from exercise more quickly,
then these women may be more likely to maintain a regular
fi tness regimen. And more consistent and intense workout
routines will create a positive cascade of benefi ts that further
help manage many of the physiologic shifts of aging that
occur after the big 4-0.
REFERENCES
+ 1 Jones J. “NASM Study Guide Chapter 17 - Nutrition.” The Healthy Gamer. 15 December
2017. http://www.thehealthygamer.com/2013/06/18/nasm-study-guide-chapter-17-nutrition/
+ 2 Forsythe C. “Should Women Take BCAAs?” Girls Gone Strong. 15 December 2017.
https://www.girlsgonestrong.com/blog/nutrition/supplements/bcaas/
+ 3 Cheng Y, Meng Q, Wang C, Li H, Huang Z, et al. “Leucine Deprivation Decreases Fat
Mass by Stimulation of Lipolysis in White Adipose Tissue and Upregulation of Uncoupling
Protein 1 (UCP1) in Brown Adipose Tissue.” Diabetes. Vol 59, January 2010 .
+ 4 Valerio A, D’Antona G, Nisoli E. “Branched-Chain Amino Acids, Mitochondrial Biogenesis,
and Healthspan: an Evolutionary Perspective. Aging (Albany, NY). 2011;3(5):464-478.
+ 5 Applegate L. “Over 40? You Need More Protein for Muscle Recovery.” Runner’s
World. 15 December 2017. https://www.runnersworld.com/fridge-wisdom/over-40-you-
needmore-protein-for-muscle-recovery.
+ 6 Deer RR, Volpi E. “Protein Intake and Muscle Function in Older Adults.” Current
Opinion in Clinical Nutrition and Metabolic Care. 2015;18(3):248-253. doi:10.1097/
MCO.0000000000000162 .
+ 7 “The Woman’s Guide to Supplementation. Oxygen. 15 December 2017. https://www.
oxygenmag.com/nutrition/womans-guide-supplementation-11288
+ 8 “The Best Time to Take BCAA: Powder and Tablets.” ICON Nutrition. 15 December
2017 https://www.iconnutrition.com/blog/the-best-time-to-take-bcaa-powder-and-tablets/
+ 9 “11 Benefi ts of BCAAs.” Amino Acid Studies. 15 December 2017 http://
aminoacidstudies.org/bcaa/
+ 10 Newsholme EA, Acworth IN, Blomstrand E. “Amino Acids, Brain Neurotransmitters
and a Functional Link between Muscle and Brain that Is Important in Sustained
Exercise.” Advances in Myochemistry, 1987:1, 127-133.
+ 11 Minson C. “How Does Aging Affect Athletic Performance? The Conversation. 15 December
2017. https://theconversation.com/how-does-aging-affect-athletic-performance-36051
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