The three BCAAs (Branched Chain Amino Acids) are L-Leucine, L-Isoleucine and L-Valine. BCAA’s are essential amino acids meaning we must get them through dietary sources because our bodies do not produce them. BCAAs make up around a third of the amino acids within muscle tissue, making them a vital amino for building muscle.

Research now suggests that BCAAs helps stimulate muscle growth, provide energy to muscles as well as improving muscle recovery and reducing muscle soreness.

5 Powerful BCAA Benefits for building muscle.

BCAA Benefits for muscle building #1 – Increased Muscle Protein Synthesis

Protein synthesis is a muscle building process that generates new proteins in the body.  The more protein your body stores during protein synthesis, the larger your muscle will grow.

A well known BCAA benefit is their ability to help stimulate muscle protein synthesis. Combining BCAAs with resistance training results in maximal protein synthesis because they both help to trigger the mTOR signalling pathway that is essential for building muscle.

In more recent studies it has also been suggested that BCAAs by themselves may independently stimulate muscle protein synthesis, meaning they may have the ability to build muscle even without resistance training!

BCAA Benefits for muscle building #2 – Reduced Catabolism  

BCAAs also help to build muscle by reducing the rate of muscle protein breakdown (catabolism).  This anti-catabolic activity suppresses the use of muscle protein for fuel, meaning less breakdown of muscle tissue that is needed to build muscle. With less muscle protein being broken down during resistance training and increased protein synthesis (discussed in point 1) the net result is greater muscle gains.

BCAA Benefits for muscle building #3 – Increased Muscle Energy

Studies have suggested that BCAAs, unlike many other amino acids, can also be used as fuel by producing energy to support your muscles during prolonged, intense exercise.  This is because BCAAs are metabolised within muscle tissue, allowing them to be used as energy by muscle cells to produce ATP. ATP is the primary source of energy that fuels muscle contraction and lifting weights.

As the body requires more energy when put under stress, there is a significant increase in BCAA metabolism during prolonged, intense exercise. Therefore, supplementing with BCAAs pre-workout or during your workout may help to supply energy to your muscles and help you to train harder and for longer.

BCAA’s are the preferred group of amino acids for muscle energy use in both power and endurance athletes.  Research has concluded that the body uses all three branched chain amino’s for energy during exercise as well as during rest, but uses leucine most often

BCAA Benefits for muscle building #4 – Test Boost

Studies have suggested that BCCA supplementation can help to naturally increase growth H in the body including test, G-H and insulin that have many benefits for building muscle.

A recent study showed that when athletes were given BCAAs before training, post-workout test levels remained elevated for several hours, whereas the control groups noticed a significant drop in test once training stopped. This pro-longed elevation in test levels may help to maximise muscle growth after your workout.

BCAAs are recognised as a safe and effective supplement to help  naturally increase H levels leading to greater muscle gains.

BCAA Benefits for muscle building #5 – Muscle Recovery

The BCAA benefits for muscle recovery are also well known. Supplementing with BCAAs may help to significantly decrease post exercise muscle soreness and increase muscle recovery by helping to repair muscle tissue faster.  Greater muscle recovery means you can train more frequently and harder resulting in bigger muscle gains.

Now you know the BCAA benefits for building muscle we recommend that you BCAAs that contains the Branched Chain Amino Acids L-Leucine, L-Isoleucine & L-Valine in an optimum muscle buliding 4:1:1 ratio.

A powdered BCAA supplement offers you the versatility of being able to vary your serving size as required.  Research indicates a serving size of between 8g-15g of BCAAs per day for a person undertaking physical activity, noting that some of this will be obtained by BCAA rich foods. Taking a BCAA supplement twice a day is a convenient way to boost your daily intake.

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Muscle recovery is just as important for muscle growth as pumping iron in the gym. When you lift your muscle tissue and energy stores are broken down and depleted so it is vital that you plan muscle recovery time between muscle building workouts, get plenty of sleep and fuel your body with muscle recovery nutrients

Top 4 tips for muscle recovery:

Rest your muscles for Muscle Recovery

It may seem obvious but getting plenty of sleep (7-8 hrs per night) and allowing your body to rest and rebuild muscle tissue between training sessions in one of the most effective methods for muscle recovery.   Try also to avoid training the same muscle group on consecutive days.  This will allow for faster recovery by giving each muscle group plenty of time to recover and grow..

Active Muscle Recovery 

Active muscle recovery uses low-intensity activities to help get blood circulating to the muscles and to help reduce muscle pain on rest days or in between intense training sessions.  Including active muscle recovery activities like biking, running on the treadmill, swimming or low intensity rowing into weekly training routine will help your muscles recover and grow faster.

Take a Muscle Recovery Supplement Daily

To speed recovery and get you ready for your next training session sooner you should be taking a muscle recovery supplement like glutamine. Glutamine supports the maintenance and repair of muscle tissue, energy production and increased exercise performance to help you get better muscle results in the gym.

Stretch for Muscle Recovery

Stretching is the one part of most guys training that is often ignored.  However, stretching can actually speed your muscle growth, relax muscle tension and decrease next day soreness, meaning you can get back to the gym faster.  Research shows that stretching straight after you have trained a body part may help to increase muscle mass and shape the muscle as this is when the muscle is most “pumped” and under tension.  You should include both active and static stretching into your routine. Hold each stretch for a minimum of ten seconds.

These 4 recovery tips will help you get muscle results faster and prevent injury.

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The type of protein you would be use to is Whey Protein which in comparison to Casein Protein is what we call “fast absorbing” protein. By fast we are talking about the amount of time it takes for the protein to be fully metabolised.

Casein Protein is a “slow absorbing” protein that allows for protein synthesis to reach a peak roughly 3 – 4 hours after consumption (as opposed to Whey which is usually 20-40 minutes).

Casein’s slow release of protein throughout the body after consumption makes it perfect for between meals or before bedtime.

Between Meals

• Casein Protein gives the body a sudden change from your usual fast absorbing Whey Protein.
• There is evidence that suggests that acute and large increases in the amount of amino acids in the blood cause protein synthesis rates to increase, so simply pumping yourself full of fast absorbing protein all day isn’t always the way to go.
• This means that having only a positive protein balance doesn’t stimulate protein synthesis meaning no increase to muscle mass.

Before Bed

• Sleeping the recommended 8 hours sleep is a long time for your body to go without protein and for bodybuilders or guys with fast metabolisms this means that the body goes into a catabolic state.
• Catabolism is where the body starts to eat away at your muscle.
• By taking Casein Protein before bed you will give your body a slower breakdown of protein and feed protein to your body while you sleep.

So how should I take it Casein in conjunction with food and Whey?

1. Have your Whey Protein shake shortly after your meal.
2. 2-3 hours later have your Casein Protein shake.
3. Have your second Casein Protein Shake before bed.

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So for most of you gym buffs, you’ll be most concerned about muscle recovery and muscle growth. Unfortunately having the right workout routine is not enough and correct protein supplementation is also necessary to start seeing those gains, sooner rather than later. Now, while the market is flood with a gazillion types of protein,  in this particular article, we’re covering two options that are popular – whey protein concentrate (WPC) and whey protein isolate (WPI). So, if you are thinking which is better, keep on reading? You will know more about WPC vs. WPI, and in the end, you will find it much easier to decide which one is right for you. 

WPC vs WPI: 6 Facts You Need to Know

WPC vs WPI #1: Contents

In discussing WPC vs. WPI, one of the most important things to look at would be their contents. In the case of WPC, there is about 70 to 85% protein while there is around 5% lactose. Because of the lactose content, this is not recommended for people who are suffering from lactose intolerance. In the case of WPI, on the other hand, the content is around 90% protein. The fats are significantly fewer compared to WPC, as well as the level of lactose, which is usually just at 1 to 2%.

WPC vs WPI #2: Filtration

The process by which they are made should also be looked at when comparing WPC vs. WPI. In the case of WPC, the protein source is pushed through a small filter in which minerals and organic compounds will be passing through. In the case of WPI, on the other hand, the protein undergoes micro-filtration. They have to pass through filters that are four times smaller when compared to micro-filters. This makes sure that even the tiniest impurities are taken out, resulting in higher protein concentration.

WPC vs WPI #3: Cost

Price is also an important concern in the comparison of WPC vs. WPI. Because WPI generally requires an additional stage of filtration, it is more expensive compared to WPC.

WPC vs WPI #4: Results

In comparing WPC vs. WPI, it is important to look at their results as well. With WPC, you can expect a boost in the immune system, promotion of lean muscle mass, and weight loss. On the other hand, with WPI, the muscles will quickly recover, weight loss will be quicker, you will grow lean muscle mass, and antioxidant synthesis can be increased.

WPC vs WPI #5: Ingredients

Generally speaking, WPC is often made with poor quality ingredients, which is also one of the reasons why it usually costs less.

WPC vs WPI #6: Bloating

Because of the impurities that are found in WPC, which results from lesser stages of filtration, it can increase the likelihood of uncomfortable bloating and gas compared to WPI.

To summarise our discussion of WPC vs. WPI, the most significant advantage of WPC is that it is cheap. However, WPI has ranked better in 5 out of 6 categories, such as purity of protein content, being excellent for lactose intolerant users, and lesser bloating and for us is the clear winner. For more information about our favourite WPI check out this premium whey protein isolate (WPI) made in Australia and delivered Australia wide.

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