Part E: Bcaa
On Why the preference of BCAA over Whey in PWO shakes Was curious, while listening to MDR and your conversations (which were awesome by the way, great for us “Natties” to get some exposure) you mentioned you use 15-20 gms of BCAA post workout. I know you follow this up with a whole meal about an hour later, but why do you feel this is more beneficial than say getting a whey protein that is a complete protein that has a good BCAA profile post workout? Do the BCAA’s lead to greater/faster protein synthesis than whey? I think you are saying that whey may be better since it has all the aminos. The BCAAs in particular leucine are the amino acids responsible for stimulating protein synthesis… not the others. The others are needed as substrates but if you are eating like a typical bodybuilder (every 2-3 hours) then you will have AMPLE levels of all the other amino acids and BCAAs alone will be sufficient. And yes the reason I like free form bcaas is because they spike plasma BCAA levels to a much greater extent than whey. That is very interesting. You would think that more people would be doing this. I am at 160lbs, do you think 15 grams is about the right amount for my bodyweight? I assume powder is best for the quickest absorption? 15g is more than enough, powder is best On BCAA Absorption Layne, is it necessary to take a high glycemic carbohydrate source when you take your BCAA’s? Or will they get absorbed without em? They will be absorbed without the carbs. On BCAA dosing: How do you dose your BCAA’s? I have 5g BCAA between each meal; i have about 4-6 meals per day so that’s about 30g bcaa/day On Caloric Value of Xtend/ BCAA effect on insulin I am working with Dave, following a ketogenic diet and am a big fan of the Xtend product which I use during my workout Continue reading >>
Will A Cheat Meal Knock Me Out Of Ketosis?
“Is a cheat day okay? The answer to your question is, if you are keto adapted. As I said before, that means that your cells essentially are running on ketones for fuel, as opposed to running on glucose, which is what the vast, vast, vast majority of Americans are running on, and therefore there’s all this disease here. The genesis of these metabolic diseases has to do with consumption of simple carbohydrates. So if you are keto adapted, and you’ve done your requisite carbohydrate depletion for 8-12 weeks, I always call this the clamp. If you were to go and eat a very, very heavy, carbohydrate-laden meal, because of the fact that you have this “clamp” if you will, if you were to go and test your blood sugars, they’re not going to shoot up to the point where you believe they may have shot up. If an individual that were not keto adapted were to eat, for example, a Snickers bar, their blood sugars may shoot up to 200 transiently. This is what we see: the blood sugars go up transiently in a keto-adapted individual and then they’re clamped right down within an hour or two to that normal level. The answer to your question is no – if you are a keto adapted individual and you are running your cells on fat, is a cheat meal going to knock you out of ketosis? No, it’s not going to knock you out of ketosis. Now, if you are an individual that is on the threshold of being in ketosis and you’re knocking your carbohydrates down – let’s say you started at 75, now you’re at 50 – and you go and eat a carbohydrate-laden meal? Yes, you’re going to have a problem. That is definitely going to delay your transition into ketosis, because what you’re doing is, you’re telling your body, “Hey! Up-regulate the enzymes that allow me to metabolize the carbohydrates Continue reading >>
Bcaa (specifically Leucine) And Its Effects On Ketosis?
AnabolicMinds.com > Forum > Nutrition Forum > Weight Loss > BCAA (specifically Leucine) and its effects on ketosis? BCAA (specifically Leucine) and its effects on ketosis? BCAA (specifically Leucine) and its effects on ketosis? is to much bcaa bad, specifically leucine during your workout? does it really kick you out of ketosis? and is 2 scoops of protein post workout to maintain ketosis?.. I personally take 3G of leucine pre workout and 10g of amino iv intra. To get out of keto you really need more calories to do so. Your good to go. I believe 5g of leucine is about 25 calories. I'm a Brooklyn boy I may take some gettin' use to sounds like what i do. i take modern bcaa its 8:1:1 ratio. might switch to a 2:1:1. If it's the insulin spike you're worried about, BCAAs produce a different kind of spike than carbs. Monophasic vs biphasic I believe. whats the difference? and does it effect ketosis?.. whats the difference? and does it effect ketosis?.. Haven't looked into it much. Some quick searching turned up: "The insulin response of perifused islets of rats, perfused rat pancreas, or that of a human, to a square-wave glucose stimulus is biphasic, a transient first-phase response of 4- to 10-min duration followed by a gradual rise in secretion rates (second-phase response)." So it's kinda what I assumed I think. Monophasic=1 phase, which is a short spike that only last a few minutes max. Biphasic means this short spike + a slower, longer lasting rise in insulin. In any case I think that first response isn't too large or cause for concern. You wouldn't go hypo from 20g of BCAA. So I think for all intents and purposes BCAA can be considered to have no significant effect on insulin secretion. I'm not going to even comment on the ketosis part. I've probably butchered enough sci Continue reading >>
7 Supplements That Help You Perform Better On A Low Carbohydrate Diet
In the past, there’s been several posts here on the site about how to practically implement a low carbohydrate diet. For example, a few months ago, I released the podcast: Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet? (which incidentally, I’ll be revisiting very soon in an upcoming podcast with Peter Attia). I’ve also written the book Low Carbohydrate Diet For Triathletes, and produced these articles about how to avoid typical recommended carbohydrates dosages and instead eat a higher fat diet: -Can You Build Muscle On A Low Carbohydrate Diet? -Should You Eat Carbohydrates Before Exercise? –How I Ate A High Fat Diet, Pooped 8 Pounds, And Then Won A Sprint Triathlon. –The Hidden Dangers Of A Low Carbohydrate Diet –10 Ways To Do A Low Carbohydrate Diet The Right Way And a few days ago, Tim Olsen, the winner of the brutal Western States 100 Mile Run revealed he is a low carb athlete. But the reality is that it can be very, very difficult and uncomfortable to switch to a low carbohydrate or “ketogenic” diet if you don’t have the help of a few supplements – especially if you’re serious about performance in sports like triathlon, Crossfit, marathoning and other high-energy depleting events. So in this article, I’m going to tell you about 7 supplements that help you perform better on a low carbohydrate diet, along with a couple footnotes at the end of the article that I think you’ll find very interesting. —————————————– 1. Sodium. When you shift to a low carbohydrate or a ketogenic diet, your body loses storage carbohydrate, and also begins excreting sodium and water. When this happens, your blood pressure quickly drops, and much of the low energy that is attributed to “low blood sugar” when eat Continue reading >>
Bcaas And Keto Diets
(Note: This article is a departure from our tradition of end-to-end citations, and other practices necessary for establishing high confidence in medical assertions. This departure is merely in the interest of publishing more ideas in less time, as our intensely busy lives have led to a huge backlog of unfinished articles for which the verification and explicit justification process has proved to be at least 80% of the work. Because of its importance to us, though, when we return to more fundamental ketogenic science articles, we will return that style.) Benefits of BCAAs If you follow the bodybuilding community, you are probably aware of some of the benefits of branched chain amino acids (BCAAs). That's because they are known to have positive effects on muscle growth and recovery. (See for example Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle, and Branched-Chain Amino Acids Activate Key Enzymes in Protein Synthesis after Physical Exercise.) Less well known is that BCAAs have favourable effects on the brain, in particular the glial cells (brain cells that aren't neurons, are more numerous than neurons, and turn out to be essential for supporting neurons — it seems probable that most brain afflictions are caused by problems in the glial cells). The beneficial effects of BCAAs come from their important role in the manufacture of neurotransmitters, and vital metabolic cycles such as the leucine-glutamate cycle. Here are a couple of examples of beneficial effects of BCAA supplementation on the brain: Dietary branched chain amino acids ameliorate injury-induced cognitive impairment, Branched-chain amino acids may improve recovery from a vegetative or minimally conscious state in patients with traumatic brain injury: a pilot study, Recovery of brain Continue reading >>
Do Bcaas Break Intermittent Fasting And Kick You Out Of Ketosis?
Do BCAAs break intermittent fasting and kick you out of ketosis? I was recently sent a link to a video addressing the topic of if you should use branched chain amino acids during a fast and if doing so, will kick you out of ketosis. Now I talk alot about BCAAs and ketosis and fasting on my nutrition website but I feel the need to address all three. I’m happy I was sent that video as it’s a topic I’ve been meaning to address. In summary of the video, the author states, and I’m paraphrasing, About The Author Jimmy Smith is a gentlemen, entrepreneur and founder of The Physique Formula line of all natural supplements. You can visit his site at or email him any questions at [email protected] Want To Listen While You Read? “Leucine causes a HUGE spike in insulin”. Later in the video he says…. “A subject who was fasting for 50 days was given an injection of glucose and the subject was almost instantly kicked out of ketosis”. If you're worried about BCAAS knocking you out of ketosis or during a fast, you're barking up the wrong tree. — @jimmysmithtrain These two BIG swings and misses bring the author of the video to his final point that “BCAAs kick you out of ketosis and fasting and you don’t need to have BCAAs during a fast”. Where to begin, where to begin….. You Can See Me Talk About It On Video Right Here Branched Chain Amino Acids & Fasting I appreciate anyone trying to build a business or brand but doing it was incorrect information and perpetuating lies to fulfill some personal agenda is terrible, there I said it. Let’s move on. Starting with the loosely thrown around summary of studies. You can’t just say that BCAAS or any supplement or food causes a HUGE this or a LARGE that. What are we comparing the objective to? Chocolate mi Continue reading >>
How To Increase Fat Burning During Ketosis
Ketosis is also known as the body's process for generating energy by producing ketones when insufficient carbohydrates are available in the diet. In other words, a low-carb diet is called ketogenic because it forces the body to use fat for energy. Ketosis is a very effective means of burning fat, but there are certain techniques for increasing fat-burning through exercise and nutrition. How many carbs should you eat per day? When is the best time to eat them? What kinds of carbs are best? And what natural supplements prevent muscle loss caused by extreme ketogenic diets? Follow a few basic rules to answer these questions and achieve your fat-burning goals. Video of the Day Take in 30 to 50 g of carbohydrates per day, depending on your individual metabolism. Typically, this carb-depletion phase lasts five days and is followed by two days of carb-loading. For example, having 100 to 200 g of carbs per day for two days. This carb-cycling strategy helps to prevent dieting plateaus in which the body stops burning fat in response to what it perceives as starvation. Stack your carbohydrates around your workouts. Carbs are needed for two reasons: muscle recovery and energy. One good strategy is to take in half of your carbs before your workout and the other half after. Some people choose to take all of them before or after. Either way, taking in your carbohydrates in the morning will allow the body to switch into ketosis during the day, burning more fat. Limit resistance training workouts to 60 minutes to control cortisol levels. The stress hormone cortisol, part of the fight-or-flight response, slows down fat-burning and metabolizes muscle tissue. After about an hour of training, muscle-building hormones plummet, and cortisol increases significantly. Sometimes, training harder Continue reading >>
The Best Keto Supplements – Learn How They’ll Help You
My wife and I have followed a ketogenic/low carbohydrate diet together for a few years. Thanks to the diet and the best keto supplements, our results have been nothing short of extraordinary. We’re leaner, healthier, fitter, stronger, and have more energy than before we started eating low carb. Getting into nutritional ketosis isn’t always easy. Staying in fat burning mode isn’t either. This article reviews what our personal experience and research finds to be the best keto supplements. How We Chose The Best Keto Supplements In choosing these products we reviewed the latest research on dozens of supplements. We then tried them ourselves to see how they did or didn’t work for us. I also spoke with and read the stories of others who eat a keto/low carb diet to see which supplements they take. As a result of this work, we have this guide of the best keto supplements. All you need to do now is read about each and learn which are the best choices for you. How To Use This Guide The best way to get started is to first review the list below. It’s an overview of each keto supplement and it’s benefits. Clicking on the supplements names will take you their detailed review. Branched Chain Amino Acids (BCAAs) – brain fog, workout energy, faster recovery post-workout. Creatine Monohydrate – train hard without carbs, get stronger, build muscle, increase mental energy. MCT Oil (Medium Chain Triglycerides) – get into ketosis faster, diminish/eliminate keto flu, mental energy. ZMA – get to sleep faster, wake up feeling refreshed and ready to get after it. Why Did I Choose These Keto Supplements? When we first started eating really low carb and fasting to get into nutritional ketosis my wife and I experienced varying degrees of the ‘keto flu’. You may be familiar t Continue reading >>
Using Supplements On Keto: The Top 16 And Why You Need Them
Using Supplements on Keto: The Top 16 and Why You Need Them Being in ketosis is not healthy by itself. After all, anyone can induce ketosis by eating cubes of cheese and nothing else. Thats not healthy. What makes ketosis and the ketogenic diet healthy or not depends on the quality of macros and micronutrients youre consuming. It can be challenging to obtain all of your nutrition in while also trying to focus on getting the right amount of macros . So thats where supplements come in. To lead a healthy ketogenic diet, you need to understand supplements. Each of those points about using supplements on keto will be answered in this article: The ketogenic diet is unique because it changes the way your body works. Your default energy source is glucose from carbs. You take away this primary source of energy when you start a very low carb diet. Your body cranks gears and shifts to an alternate energy source. Your body starts ketogenesis: your gallbladder and liver release stored fats in your body, and, alongside fat intake, turn these fats into ketones, the bodys alternate energy fuel. From being a carb-fueled machine, you shift to being a fat-fueled machine. This change is huge, and like all changes, it will take some pain and adjustment while your body settles. Supplements help you go through this change with little to no pain, literally. While not always necessary on a keto diet, supplements can help: Reduce the uncomfortable symptoms of keto flu , which is often caused by a lack of vitamins and minerals during the transition to ketosis. Fill in any nutritional gaps of your ketogenic diet. Maximize keto results, such as better energy levels and faster weight and fat loss. Using supplements on keto helps you be at your best, and understanding how certain supplements work ma Continue reading >>
Do Bcaa Break Intermittent Fasting | How Fasting Works | How Long
I will tackle this question: do BCAAs break intermittent fasting head on as it seems to bother quite a number people along with some other questions on this page. Intermittent fasting is great way to reduce body fat. Intermittent fasting is a fat loss tool and when used correctly can certainly accelerate fat loss. If you are smart enough to add some serious workout with intermittent fasting, then you can reap the some serious muscle gain benefits. And thats where the BCAAs come into the picture. The answer is, Yes, they do. BCAAs do break a fast during intermittent fasting. Branched-chain amino acids (bcaa) are one of the latest raves in the fitness industry. These are supplements designed to supply your body with essential amino acids because your body cannot make them. BCAAs are designed to assist with your fitness efforts by preserving muscle mass. Most branched-chained amino acids (bcaa) contain the 3 amino acids Leucine, Isoleucine and Valine. Well BCAAs are amino acids and amino acids are macronutrients as amino acids make up what we call protein. So, by definition if you take BCAAs supplements either in the tablet form or in the powder form, you are technically eating. By popping BCAA (branched chain amino acids) supplement you are ingesting food but a very small amount. Dont forget that BCAAs have a calorie value. They are not dummy pills or powder. BCAAs have macronutrient value as well as calorific value which would make them technically food. Just to support the viewpoint that you will be breaking your intermittent fasting when you take BCAAs, each gram of BCAA you take has a calorie content of 6 Calories. What this means is if you take 20 gm of BCAA in the morning, you are indeed consuming 120 Calories without realising you have. If you take 10 gm of BCAA s Continue reading >>
Will This Kick Me Out Of Ketosis?
A common question people have when starting keto is “will this kick me out of ketosis?” I’m going to address as many items as I can think of and explain why it will or will not kick you out of keto. This is going to be as comprehensive as possible so either use ctrl + f to find what you’re looking for or buckle up and read on. How do humans enter ketosis in the first place? Things will become much more clear if we explain how humans enter ketosis. Mainly, liver glycogen is what determines if ketones will be produced. Specifically, glycogen in the liver signals malonyl-coa to be formed by carboxylating acetyl-coa. Acetyl-coa is used in many processes and it’s the main substrate used to be turned into ketones. The wiki on regulation of ketogenesis which applies to this scenario says “When the body has no free carbohydrates available, fat must be broken down into acetyl-CoA in order to get energy. Acetyl-CoA is not being recycled through the citric acid cycle because the citric acid cycle intermediates (mainly oxaloacetate) have been depleted to feed the gluconeogenesis pathway, and the resulting accumulation of acetyl-CoA activates ketogenesis.” Basically, when there is more acetyl-CoA than oxaloacetate, the acetyl-CoA becomes acetoacetate, a ketone body. In plain English, carbs provide oxaloacetate, so if it doesn’t have carbs, it likely isn’t going to kick you out of ketosis. I’ll state the exceptions later. Why do humans enter ketosis so readily? Humans enter ketosis faster than any animal on the planet. It usually takes 24-36 hours before we enter ketosis.This is because we have huge brains and tiny bodies. Our brains need ~400 calories/day, which for most people that equates to 20% of our total energy demands. To put this in perspective, most anim Continue reading >>
The 7 Best Keto Supplements For The Ketogenic Diet
Ketogenic Diets (more specifically, Cyclic Ketogenic Diets) are the most effective diets for achieving rapid, ultra low bodyfat levels with maximum muscle retention. Now, as with all such general statements there are circumstantial exceptions. But done right – which they rarely are – the fat loss achievable on a ketogenic diet is nothing short of staggering. And despite what people might tell you, you will also enjoy incredible high energy and overall sense of well being. The Perception Despite these promises, more bodybuilders/shapers have had negative experiences than have seen positive results. The main criticisms are: Chronic lethargy Unbearable hunger Massive decrease in gym performance Severe muscle loss All of these criticisms result from a failure to heed the caveat above: Ketogenic Diets must be done right. It must be realised that they are an entirely unique metabolic modality that adheres to none of the previously accepted ‘rules’ of dieting. And there is no going half-way; 50 grams of carbs per day plus high protein intake is NOT ketogenic. So how are ketogenic diets ‘done right’? Let’s take a quick look at how they work. Overview of Ketosis Simply put our body, organs, muscles and brain can use either glucose or ketones for fuel. It is the function of the liver and pancreas (primarily) to regulate that fuel supply and they show a strong bias toward sticking with glucose. Glucose is the ‘preferred’ fuel because it is derived in abundance from the diet and readily available readily from liver and muscle stores. Ketones have to be deliberately synthesised by the liver; but the liver can easily synthesise glucose (a process known as ‘gluconeogenesis’ that uses amino acids (protein) or other metabolic intermediaries) too. We don’t get bet Continue reading >>
The Ketogenic Diet | 5 Keto-friendly Supplements
The ketogenic diet is a very powerful diet which can be utilised in order to promote rapid fat loss. It is most popular among those who have larger amounts of weight to lose. The key principle behind it is to eat minimal amounts of carbohydrates, whilst maximising intake of fat, in order to put your body into a state known as ketosis, where it uses stored energy in order to function. What Is A Ketogenic Diet? Ketogenic diets are fairly simple in principle. Usually, when you are following one, you will aim to eat around 60-70% of your daily calories from fat, focusing on eating healthy fats and not unhealthy, processed, trans fats. Furthermore, 20-30% of your calories should come from protein, whilst no more than 50g of carbs should be consumed per day. Eating this way will place your body into a state known as ketosis. During this metabolic state, there are higher levels of ketones in your bloodstream. When this is the case, lipid energy metabolism is intact, meaning that your body will begin to break down stored fat in order to fuel your everyday activities, rather than using carbohydrates from your diet. Why Supplement? On any diet, supplementation is not a necessity, but beneficial. The same can be said for a ketogenic diet. The reason for supplementing is often in order to maximise your intake of a certain macro/micronutrient if the diet requires you to eat a large quantity of it, or if it restricts certain foods, like carbohydrates, meaning you miss out on some key nutrients. 5 Keto-Friendly Supplements #1 Omega 3 Omega 3 is an essential fatty acid which is found from dietary sources of oily fish such as mackerel, salmon and sardines. It cannot be synthesised in the body; therefore, it must be taken in through our diets. For many people, it is not possible to eat f Continue reading >>
The Interplay Of Exercise And Ketosis Part I
The interplay of exercise and ketosis – Part I I embarked on a self-experiment last weekend to see if I could better understand the interplay between the different types of exercise I do and ketone production (beta-hydroxybutyrate, or B-OHB, to be specific). To be clear, nothing I do with a sample size of one “proves” anything, but sometimes self-experiments can help you formulate hypotheses and, if nothing else, understand how your body works. Consider the parable of the black sheep. If you see even a single black sheep in the field, depending on your field of training, you can draw conclusions: Three scientists were on a train and had just crossed the border into Scotland. A black sheep was grazing on a hillside. The biologist peered out of the window and said, “Look! Scottish sheep are black!” The chemist said, “No, no. Some Scottish sheep are black.” The physicist, with an irritated tone in his voice, said, “My friends, there is at least one field, containing at least one sheep, of which at least one side is black some of the time.” My point is, even a self-experiment of one can be good for something. To test the relationship between exercise and ketosis I decided to examine my blood levels of glucose, B-OHB, and lactate immediately before and after three different types of workouts on three successive days. This interplay is complex and no one knows “everything” about it, including the world’s experts (which I am not pretending to be). I’m going to try to balance a fine line in this post – I want to be rigorous enough to explore the ideas with substance but not too detailed to put you to sleep. I hope I am able to balance these forces adequately. If any of you are not familiar with the work of Jeff Volek and Steve Phinney, b Continue reading >>
Elitefitness.com Bodybuilding Forums
Since blood sugar levels are really low during Ketosis, would you expect a greater effect from PWO (following the same logic as lower alcohol tolerance)? Therefore, would eating a ketogenic meal and taking a PWO right after not decrease the effects of the PWO? (Like on a normal diet, they say you usually want to give it 30-60 minutes or it'll decrease PWO effects) I think protein shakes kick you out of keto because it raises insulin levels. IIRC one has to keep protein at a fairly low and consistent intake to stay in ketosis. I'm not sure if its just the excess amino acids being converted into glucose through gluconeogenesis, or if the amino acids themselves are causing in insulin increase, but it does seem to happen. Human insulinotropic response to oral ingestion ... [Amino Acids. 2009] - PubMed - NCBI I read somewhere else that leucine, one of the BCAAs causes an insulin spike, but it was the stored insulin within the pancreas it caused to be released, the 2nd wave of insulin did not follow (where the pancreas starts up production). Sorry couldn't be more helpful, I too am interested in this. I'm doing intermittent fasting with induced ketosis during the fast (from MCT oil). If you do get kicked out of ketosis, you could start it back up with MCT oil. I'm almost thinking if you're going to be bodybuilding or lifting heavy, a regular atkins/ketogenic diet will not work. Its not anabolic enough, IMO. I modified it to be in ketosis for 16 hours and normal eating for 8 (then I start ketosis back up with a combo of MCT oil and Na-R-alpha-lipoic-acid to drop the blood sugar). I ran this every day for 2 months and I'm backing off to 2-3x per week. Nagging injuries are popping up and its not anabolic enough. I love the energy and feeling good on the intermittent fasting, bu Continue reading >>