BCAAs Break a Fast & Slow Down Fat Loss
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I’m not the biggest fan of BCAAs branched-chain amino acids now I’ve got a few reasons why but I’m gonna share them with you I’m gonna break it down and give you the science and I’m also going to help you learn when you can use the BCAAs to get a little bit more out of them there is a strategic time in a place that they work really well for you but the vast majority of people are using BCAAs in an entirely wrong way and the reality is it could actually hurt you more than it helps you so I’m not here to rain on your parade I’m here to ultimately save you money so you don’t they go out and buy BCAAs if you don’t need them right so let’s go ahead and let’s break it down you’re tuned into the internet’s leading performance nutrition and fat loss channel we’ve got new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch throughout the week as well want to make sure you hit that subscribe button that red icon there and then go ahead and hit that little bell icon so you can turn on notifications so you know whenever I go live or post a new video all right so let’s go ahead and just start real quick branched chain amino acids are simply amino acids that are supposed to help you out with muscle breakdown they help prevent muscle breakdown or a lot of the BCAAs out there will tell you that they’re gonna help you build muscle there’s just a lot of myths surrounding it and quite honestly they’re just a relatively cheap supplement that people try to push now I’m not here to be totally anti BCA I’m just here to break it down ok so number one reason that I really don’t like BCAAs is simply because they do break a fast now I have a lot of people out there on the internet that hate on me because I say they break it fast the reality is they do okay the main constituent of BCAAs is something known as Lucy okay I’m gonna make this as simple as possible but it’s relatively complex BCAAs contain leucine isoleucine and valine okay three amino acids leucine is the main constituent that’s the main thing that we’re after when it comes down to BCAAs now the reason that we like leucine in a BCAA is because it is supposed to stimulate muscle protein synthesis meaning it’s supposed to help turn on the process in which your body builds muscle now that’s not entirely true we start looking at the big picture which I’ll get to a point number two but for now we’re talking about how it breaks the fast you see leucine is an allosteric activator of what’s called glutamate dehydrogenase this is a very complicated process but essentially what it means is it activates an insulin Spyke it triggers an insulin secretion to ultimately regulate protein synthesis through gene transcription now again very complicated way of explaining this but essentially what’s going on is when leucine comes in it is so used so fast and it’s absorbed so quickly and it’s activating protein synthesis allegedly in such a fast way that it triggers an insulin spike now it does this through altering our actual genetics it changes specific gene transcription so the body sees this leucine and it kind of treats it like a food because it’s altering how our genes see it okay now what this does is i’m gonna make it simple is it increases something known as cyclic adenosine monophosphate okay this could be good let me just rephrase this CMP cyclic adenosine monophosphate can actually instigate fat-burning it can actually turn on fat burning processes when it activates something known as a beta adrenergic receptor so don’t get me wrong the fact that it increases CMP is not a bad thing but this particular way that activates CMP activates an alpha adrenergic receptor instead of a beta what this means is it turns on imp or this is complex let me make it simple mTOR is the body’s anabolic switch when we turn on in tor our body gets in the muscle building mode okay again allegedly right so what happens is leucine turns on in tor that is the complete opposite of a fast we don’t want em tor to be elevated when mTOR is elevated autophagy stops okay so we break a fast it spikes your insulin now when you’re on a keto diet this could be something different the insulin spike is so small that it may not really affect the ketogenic diet but it is going to affect a fast significantly which means that this will break a fast and work out so if you get up in the morning even if you’re not doing keto or anything or intermittent fasting if you get up in the morning and you train fasted which by the way you should this is going to stop it so most people consume BCAAs while they’re working out bad move don’t want to do that okay it’s stopping the fat burning process which leads me in to point number two okay sipping them all day hurts your fat loss okay it doesn’t just hurt your fat loss with your workouts and it doesn’t just spike insulin which is a bad it actually can hurt your overall fat loss if you’re sipping them throughout the day I know a lot of people that sip branched-chain amino acids all day because they think it’s gonna help them prevent muscle breakdown again I will get more to this point when we get down to point number three but essentially I want to reference the study so the Journal of diabetes took a look at 1205 subjects and gave them on average thirteen point eight grams of BCAAs per day okay now what they were testing for with this they wanted to see if people were taking BCAAs daily for a long period of time when they end up with hyperinsulinemia where they end up with beta cell dysfunction or any insulin resistance okay so they wanted to see you overall what metabolic effect it had the results were pretty interesting so when you look at a mean mean end time basically the study went on for a mean two point three years give or take right what they found is within the highest turtle the highest amount of BCAAs that were consumed we’re correlated with the highest insulin resistance what does that mean insulin resistance is something that diabetics get right that’s like a type-2 diabetic your insulin resistant it means you have such an insulin spike happening all the time that your body has now become resistant to insulin this normally only happens if you consume a bunch of carbs okay well Journal diabetes actually found that consuming BCAAs generally speaking triggered insulin resistance when people consumed a lot more BCAA so PCAs definitely have an effect on insulin and when you take a lot of them over the course of a day you can end up with some more insulin resistance not only is that bad from a health perspective but it proves the point of number one we don’t want this insulin spike the whole purpose of fat loss is trying to counteract insulin in a way which brings me to my point it blunts glucagon okay so what happens is when we eat food we have an insulin spike we eat food insulin spikes in order to allow those nutrients to be absorbed insulin opens the cell doorway now once that food has left our system okay what happens is another hormone known as a glucagon elevates this glucagon hormone is what allows carbs to be released from the muscle and ultimately allows fat to be released through the activation of hormone sensitive lipase so what that essentially is telling us is that glucagon is good after you digest a meal and you’re in all between meals is when your body burns fat if you’re sipping on BCAAs all day and you’re having this insulin spike you never get to have that big spike in glucagon because insulin is always blunting it okay this could be okay if you’re really in a muscle bulking mode and you just don’t care but if you’re trying to stay lean and lose a lot of weight in the process it’s not something you want to do now a lot of times I recommend just sipping on green tea throughout the course of the day honestly if you sip on green tea throughout the course of the day you end up with a bit of an anti catabolic effect too simply because you have additional adrenaline noradrenaline some of these things that which Believe It or Not can have an effect on sparing muscle okay so that’s I’m a big fan of you heed oh by the way so use ito is a matcha company that is really awesome so they actually have single serve packets that you can just add to water or you can add to whatever you want and that’s going to give you that spike that you need throughout the course of the day instead of BCAA so use ito makes it really simple literally but just like tear open a single serving pack put it in some water that’s what I sip on throughout the course of the day and honestly I feel like I get a better muscle sparing effect from that than I ever do from drinking BCAAs and I don’t have the insulin spike not to mention it tastes super darn good so there is a link down in the description if you want to check them out I have special pricing for anyone that watches my videos so no pressure at all but honestly if you want to get some good green tea big fan of them so check them out better than BCA’s in my opinion all right now let’s move on to number three they’re not a complete protein okay it is not a protein it is not going to build muscle you can’t help you build muscle in conjunction with food I’ll get to that in a second basically let’s breakdown with a study so International Society of Sports Nutrition found and published this there’s there’s only three essential amino acids in branched chain amino acids so what that means is in order to have a complete protein we need all nine essential amino acids we need everything that we need so when you only have three of these essential amino acids in a product you’re not building muscle you’re not you don’t have a complete protein so even if you have the main driver of building muscle which is leucine you’re not getting the muscle building effect your body has to break down other proteins to get the other amino acids if you give yourself three amino acids and you need more your body’s going to pull from protein to break them down so basically you could actually be causing yourself muscle breakdown if you’re relying on branched chain amino acids you’re never really getting there so you’re not actually turning on protein synthesis which I was talking about here and number one you’re not truly turning it on it’s like you’re flipping the switch it’s like you’re turning the car on but there’s no fuel that’s the simplest way to do it like you’re not going anywhere you’re not getting anything you just turn the ignition on so you turn the anabolism on enough to stop fat loss but you don’t have the goods to actually build muscle or really preserve it this could only happen if you are consuming BCAAs with a meal so if you’re trying to get more out of a meal and get more protein out of it you actually could consume BCAAs with a meal and get more protein synthesis get more protein build more muscle build with less calories so that is a trick BCAAs in my opinion are best consumed with food to sort of hijack the process and get more muscle building for less money that’s the only place that I feel like they have a solid purpose then the next one is more of a myth that I wanted to bust people sip on branch Street amino acids all the time because they think that it curbs their hunger I think this is more psychosomatic than anything because it is not the case okay it does not curb hunger you see if anything it’s going to make you more hungry because you have an insulin spike when insulin spikes blood sugar drops which makes you hungry so if anything BCAAs will make you more hungry because you had an insulin spike so we don’t want that I know as I spelled spike wrong I spelled it spic but you can have an insulin spick – okay so again that kind of brings me back – that’s why I just sip on green tea okay now this is a common theme throughout all my videos so don’t think that this is just some some random thing I’m always talking about green tea green tea has the epic Gallic attic and three Gale eight so it has the EGCG in it to actually blunt hunger and also promote what’s called CCK cholecystokinin so if you’re truly trying to actually blunt hunger green tea is gonna be the way to go and again that’s exactly why i use use ito so if you want to check them out and get back a little omelet go sticks definitely make sure you check them out down a special link down in the description so this is the general theme of this right we have to use BCAAs when truly applicable put them with food that way it’s going to enhance the protein you’re already getting now people will consume them to try to prevent muscle protein breakdown and I understand why at the end of the day it’s still a calories in calories out game and we have to keep that in mind but taking BCAAs isn’t really going to do a whole lot other than slow down the fat loss process you’re better off to just just go for it honestly that as always make sure you keep it up locked in here in my channel so you have ideas for future videos or you just want to know more about this topic just let me know down in the comment section we’ll see you soon
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BCAAs Break a Fast & Slow Down Fat Loss – Thomas DeLauer
Spikes Insulin & Breaks a Fast
Leucine & Insulin
In pancreatic beta cells, leucine acutely stimulates insulin secretion by serving as both metabolic fuel and allosteric* activator of glutamate dehydrogenase to enhance glutaminolysis
Leucine has also been shown to regulate gene transcription and protein synthesis in pancreatic islet beta cells via both mTOR-dependent and -independent pathways at physiological concentrations
leucine down-regulates membrane surface α2AAR and increases cAMP production, thus revealing a novel route regulating insulin release by leucine-sensing mTOR signaling.
Leucine regulates insulin secretion by modulating adrenergic α2 receptors through the mTOR pathway – it increases mTOR
In other words, it regulates protein synthesis by activating mTOR in pancreatic beta cells that secrete insulin
Don’t Sip All Day (Insulin vs Glucagon)
Study – Journal of Diabetes
This study was conducted on 1205 subjects, aged ≥20 years, who were followed-up for a mean of 2.3 years
Dietary intake of BCAAs, including valine, leucine, and isoleucine, was determined and hyperinsulinemia, β-cell dysfunction, insulin resistance (IR), and insulin insensitivity were determined
The mean (± SD) age and BCAA intake of participants (43% male) at baseline were 42.7 years and 13.8 ± 5.1 g/day, respectively
Insulin & Glucagon
Blood-glucose level begins to drop several hours after a meal, leading to a decrease in insulin secretion and a rise in glucagon secretion
In addition, glucagon stimulates gluconeogenesis in the liver
Not a Complete Protein & Full of Fillers
Review – Journal of the International Society of Sports Nutrition
BCAAs Alone – Why Don’t They Stimulate Protein Synthesis
The overriding metabolic goal of consuming BCAA supplements is to maximize the anabolic state – widely asserted that BCAAs induce an anabolic state by stimulating muscle protein synthesis
If only 3 EAAs are consumed, as is the case with consumption of BCAAs, then protein breakdown is the only source of the remaining EAAs required as precursors for muscle protein synthesis
It is therefore theoretically impossible for consumption of only BCAAs to create an anabolic state in which muscle protein synthesis exceeds muscle protein breakdown
In other words, in order to be in an anabolic state the rate of muscle protein synthesis must exceed muscle protein breakdown
Expecting BCAAs alone to increase the rate of muscle protein synthesis is a recipe for disaster because muscle protein synthesis requires:
All 9 essential amino acids (EAAs) in generous amounts.
All 11 non-essential amino acids (NEAAs) in generous amounts.
Our body can create the NEAAs we need whereas we must consume the 9 EAAs – the inherent problem with the claim that BCAAs will stimulate muscle protein synthesis is that they only contain 3 of the 9 EAAs
EAAs are needed in abundance to effectively stimulate MPS – if any of these 9 are lacking, MPS will suffer
However, when BCAAs are taken with a protein meal they can enhance the MPS stimulating effects to achieve a greater net MPS response than the protein meal alone as the protein meal contains protein with all EAAs
Artificial sweeteners like sucralose, and good dyes like Red 40 and Blue 2
Green tea contains a phytonutrient called EGCG (EGCG is destroyed in black tea during the fermentation process) that increases the hormone CCK (cholecystokinin), which is responsible for creating the feeling of satiation
CCK slows down intestinal motility as it causes food to move more slowly through the intestines – feel full for a longer period of time
CCK also modulates dopaminergic neurotransmission in the brain – it increases the level of dopamine in the brain, which decreases hunger & gives off a “feel-good” feeling
EGCG also stimulates your metabolism by activating thermogenesis – increases the amount of norepinephrine, which is used by the nervous system as a signal to the fat cells, telling them to break down fat
Caffeine promotes the release of norepinephrine, a key regulator of fatty acid release from fat cells into blood circulation to be burned for energy
Polyphenols, such as theaflavins, are responsible for tea’s antioxidant actions – they inhibit free radical generation, scavenge free radicals, and bind transition metals