The Basics - Carbohydrates: (EUFIC) Carbohydrates . Introduction. Carbohydrates are one of the three macronutrients in our diet (fat and protein being the others). They exist in many forms and are mainly found in starchy foods such as bread, pasta, and rice, as well as in some beverages, e. Carbohydrates represent the most important source of energy for the body, and are vital for a varied and balanced diet. Progress in scientific research has highlighted the diverse functions of carbohydrates in the body and their importance in the promotion of good health. The following review will expand on this research to give an insight into this macronutrient, without forgetting that a fair amount of our knowledge has been around for some time. What are carbohydrates? The building blocks of all carbohydrates are sugars and they can be classified according to how many sugar units are combined in one molecule. Glucose, fructose and galactose are prominent examples among the single unit sugars, also known as monosaccharides. Double units are called disaccharides, with sucrose (table sugar) and lactose (milk sugar) being the most widely known. The table below shows the major types of dietary carbohydrates. CLASSIFICATION OF DIETARY CARBOHYDRATES and corresponding examples. CLASSEXAMPLESMonosaccharides. We use that glycogen to cover future energy expenditures. Breakdown of glycogen occurs when energy demands are increased. We now 'get back' that UTP/ATP that we expended when energy demands were small. We split glycogen with an enzyme.![]() Glucose, fructose, galactose. Disaccharides. Sucrose, lactose, maltose. Polyols. Isomalt, maltitol, sorbitol, xylitol, erythritol. ![]() Oligosaccharides. Fructo- oligosaccharides, malto- oligosaccharides. Starch polysaccharides. Amylose, amylopectin, maltodextrins. Non- starch polysaccharides(dietary fibre)Cellulose, pectins, hemicelluloses, gums, inulin. 1 Interim Summary of Conclusions and Dietary Recommendations on Total Fat & Fatty Acids From the Joint FAO/WHO Expert Consultation on Fats and Fatty Acids in Human Nutrition, 10-14 November, 2008, WHO, Geneva Introduction and Definitions There are. Sugars. Glucose and fructose are monosaccharides and can be found in fruits, berries, vegetables, honey and glucose- fructose syrups. Table sugar or sucrose is a disaccharide of glucose and fructose and occurs naturally in sugar beet, sugar cane and fruits. Lactose, a disaccharide consisting of glucose and galactose, is the main sugar in milk and dairy products, and maltose, a glucose disaccharide occurs in malt and starch derived syrups. Both table sugar (sucrose) and glucose- fructose syrup contain glucose and fructose, either in free form (glucose- fructose syrup) or linked together (sucrose). Polyols are sugar alcohols. They do occur naturally but most are made commercially by the transformation of sugars. Sorbitol is the most commonly used polyol; xylitol is frequently used in chewing gums and mints. Isomalt is another polyol used in confectionery and is produced from sucrose. Polyols are sweet and can be used in foods in a similar way to sugars although they can have a laxative effect when eaten in too large quantities. Oligosaccharides. The World Health Organization (WHO) defines oligosaccharides as carbohydrates formed of 3- 9 sugar units (monosaccharides), although other definitions allow for slightly longer chain lengths. Fructo- oligosaccharides contain up to 9 fructose units and are produced commercially by the partial hydrolysis (or enzyme breakdown) of inulin. Raffinose and stachyose are found in small amounts in certain pulses, grains, vegetables, and honey. Polysaccharides. Ten or more . ![]() They are the chief source of energy in our diet. They are chemical compound containing carbon, hydrogen and oxygen. Starch is the main carbohydrate in out diet, since it is present in cereals, which form the major part of our diet. Carbohydrates are by. The table below lists the major nutrients (macronutrients),their functions,and their sources in food. Nutrients in foods Nutrient Function Sources Protein Provides energy; builds and repairs body cells; part of various enzymes,hormones,and antibodies Meat. New Interactive Map Shows Big Potential for America. How a Wind Turbine Works Part of our How Energy Works series, a. Starch is the main energy reserve in root vegetables and cereals. It comprises long chains of glucose and occurs as granules whose size and shape vary according to the plant in which they are contained. The corresponding equivalent in animals and humans is called glycogen (see section 3. Non- starch polysaccharides are the main components of dietary fibre. They include; cellulose, hemicelluloses, inulin, pectins and gums. Cellulose is the major component of plant cell walls and consists of several thousand glucose units. The separate components of dietary fibre have different physical structures and properties. A hallmark feature of dietary fibre is that humans cannot digest it. Some types of fibre can, however, be metabolised by gut bacteria to give rise to compounds the human gut cells can utilise for energy production. Hence their lower average energy content compared to most other carbohydrates (see section 3. Carbohydrates in the body. The main function of carbohydrates is to provide energy, but they also play an important role in the structure and function of cells, tissues and organs, as well in the formation of carbohydrate structures on the surface of cells. The different molecular classes are the proteoglycans, the glycoproteins and the glycolipids. Energy source and storage. Starches and sugars are the main energy- providing carbohydrate sources and supply 4 kilocalories (1. Polyols provide 2. NB: The polyol erythritol is not metabolised at all and thus has 0 calories. Monosaccharides are absorbed by the small intestine into the bloodstream, where they are then transported to their place of use. Disaccharides are broken down by digestive enzymes into monosaccharides. The body also needs the help of digestive enzymes to break down the long chains of starches into their constituent sugars which are then absorbed into the bloodstream. The human body uses carbohydrates in the form of glucose. Glucose can be converted to glycogen, a polysaccharide similar to starch, which is stored in the liver and the muscles and is a readily available source of energy for the body. The brain and the red blood cells need glucose as an energy source, since they cannot use fat, protein, or other forms of energy for this purpose. It is for this reason that glucose in the blood must be constantly maintained at an optimum level. Approximately 1. 30g of glucose are needed per day to cover the energy needs of the brain. Glucose may come directly from dietary carbohydrates, from glycogen stores, or from the conversion of certain amino acids resulting from protein breakdown. Several hormones, including insulin, work rapidly to regulate the flow of glucose to and from the blood to keep it at a steady level. The glycaemic response and glycaemic index. When a carbohydrate- containing food is eaten there is a corresponding rise and subsequent decrease in blood glucose level known as the glycaemic response. This reflects the rate of digestion and absorption of glucose as well as the effects of the insulin action to normalise the blood glucose level. A number of factors influence the rate and duration of the glycaemic response: The specific food: The type of the sugar that forms the carbohydrate, e. This measurement is called the glycaemic index (GI). A GI of 7. 0 means that the carbohydrate- containing food or drink causes 7. High GI foods cause a greater blood glucose response than low GI foods. Foods with a low GI are digested and absorbed more slowly than foods which have a high GI. Evidence suggests that a diet based on low GI foods is associated with a reduced risk of developing metabolic diseases such as obesity and type 2 diabetes mellitus. THE GLYCAEMIC INDEX OF SOME COMMON FOODS (using glucose as standard)Foods with a very low GI (. Gut function and dietary fibre. The body is unable to digest dietary fibre and some oligosaccharides in the small intestine. Fibre helps to ensure good gut function by increasing the physical bulk in the bowel and stimulating the intestinal transit. Once the indigestible carbohydrate passes into the large intestine, some types of fibre such as gums, pectins and oligosaccharides are fermented by the gut microflora. This increases the overall mass in the bowel and has a beneficial effect on the make- up of this microflora. Body weight regulation. People who eat a diet high in carbohydrates are less likely to accumulate body fat compared with those who follow a low- carbohydrate/high- fat diet. The reasons for this observation are threefold: Carbohydrates have less calories weight for weight than fat (and alcohol), and thus, high- carbohydrate diets are comparatively lower in energy density. Fibre- rich foods also tend to be bulky and physically filling. The inclusion of plenty of carbohydrate- rich foods appears to help regulate appetite. Studies have found that carbohydrates, both in the form of starch and sugars, work quickly to aid satiety. As a result, individuals consuming high carbohydrate diets may be less likely to overeat. In addition, many foods with a lower GI may be particularly satisfying as they are slowly digested. Dietary carbohydrate is preferentially burned for fuel, or stored as glycogen for future use. Very little dietary carbohydrate is converted to body fat due to the inefficiency of this process in the body. Evidence now indicates that, in comparison to high- fat diets, diets high in carbohydrates reduce the likelihood of developing obesity. Diabetes. Diabetes mellitus is a metabolic disorder whereby the body cannot regulate blood glucose levels properly. Based on the reasons why this control fails, two types of diabetes are distinguished. In type 1 diabetes, the body becomes unable to produce the hormone insulin, which is the major regulator of blood glucose levels. Between 5- 1. 5% of all diabetics are affected, commonly from under the age of 4. In type 2 diabetes, the body either does not produce enough insulin or the target cells become unresponsive to the hormone (a phenomenon called insulin resistance). This form affects the vast majority of diabetics, 8. While it tends to occur after the age of 4. Treatment for both diabetes types involves a healthy, balanced diet and physical activity. Type 1 diabetics also require daily insulin injections. There is no evidence that sugar consumption is linked to the development of any type of diabetes in healthy individuals. However there is now good evidence that obesity and physical inactivity increase the likelihood of developing type 2 diabetes mellitus. Weight reduction is usually necessary and is the primary dietary aim for people with type 2 diabetes mellitus, and for those at high risk of developing this type of diabetes.
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![]() Do Raspberry Ketones Really Work? A Detailed Review. If you need to lose weight, you are not alone. ![]() ![]() More than a third of Americans are overweight, and another third are obese (1). Only 3. 0% of people are now at a healthy weight. They are also claimed to increase levels of adiponectin, a hormone that helps to regulate metabolism. This article reviews the current scientific research behind raspberry ketone supplements and whether they are actually worth considering. What are Raspberry Ketones? Raspberry ketone is a natural substance that gives red raspberries their powerful aroma. ![]() Is the raspberry ketone diet safe It is this advantage that makes Garcinia Cambogia so utile for individuals attempting to misplace free weight. Are raspberry ketones the best. Is the raspberry ketone diet safe These are the two principal factors that some doctors say should except obesity from the AMA's list of diseases. Raspberry ketones (RK) are the chemical compounds that give raspberries their enticing aroma. When ketones are extracted from raspberries, they can be used to add. Raspberry ketone supplements. Does any type one diabetic know anything of the raspberry ketone. I am beginning new diet plan and activity. Raspberry Ketone Plus is growing in popularity among dieters from all walks of life. Being a natural diet supplement, it Raspberry ketone is POSSIBLY SAFE when taken by mouth appropriately as part of a. Is raspberry ketone diet safe Userswill likewise find an improved slumber and mood with the use of thesesupplements. Is raspberry ketone diet safe new fruit to lose weight weight loss programs that provide food moreover, it is claimed that the Garcinia Cambogia pull out will. The Bioactive Raspberry Ketone diet increases the breakdown of fat. Is BioActive Raspberry Ketone safe for daily use? This substance is also found in small amounts in blackberries, cranberries and kiwis. It has a long history of use in cosmetics and has been added to soft drinks, ice cream and other processed foods as a flavorant. Actually. That’s 0. The raspberry ketones you find in supplements are synthetically made via an industrial process and are not natural (4, 5, 6). Another reason for the appeal of this product is the word “ketone” – which associates it with low- carbohydrate diets, which force the body to burn fat and elevate blood levels of “ketones.”However, raspberry ketones have absolutely nothing to do with low- carb diets and will not have the same effects on your body. Bottom Line: Raspberry ketone is the compound that gives raspberries their strong aroma and flavor. A synthetic version of it is used in cosmetics, processed foods and weight loss supplements. How Do Raspberry Ketones Work? Researchers became interested in raspberry ketones because of the molecular structure. They noticed that it looked very similar to two other molecules, capsaicin (found in chili pepper) and synephrine (a stimulant). Several studies have shown that these two molecules can boost metabolism (7, 8), so it was speculated that raspberry ketones could have the same effect. When researchers took isolated fat cells from rats and made them grow in a test tube, adding raspberry ketones to the mix had two effects (9): It increased lipolysis (breakdown of fat), primarily by making the cells more sensitive to the effects of the fat burning hormone norepinephrine. It made the fat cells release more of the hormone adiponectin. Adiponectin is a hormone that is released by fat cells and is believed to play a role in regulating metabolism and blood sugar levels. Thin people have much higher levels of adiponectin than people who are overweight and the levels of the hormone increase when people lose weight (1. Studies have shown that people with low adiponectin levels are at a higher risk of obesity, type 2 diabetes, fatty liver and even heart disease (1. Therefore, it stands to reason that raising adiponectin levels with natural means could help people lose weight and lower the risk of many diseases. However. For example, exercise can increase adiponectin levels by 2. Drinking coffee is also linked to higher levels (1. Bottom Line: Raspberry ketones have a similar molecular structure as two known fat burning compounds. They can make isolated fat cells break down fat and release a hormone called adiponectin. Some Studies Show That it Works in Rats, But The Dosages Were Insanely High. Raspberry ketone supplements have shown some promise in studies on mice and rats. However, the results weren’t nearly as impressive as the supplement makers would have you believe. In one of the studies, a bunch of mice were fed an unhealthy, fattening diet. Some of the mice got raspberry ketones. The mice that didn’t get raspberry ketones weighed 5. Keep in mind that the rats in that study did NOT lose weight, they just gained less than expected. Another study was conducted in 4. In this study, the rats given raspberry ketones had increased adiponectin levels and were protected against fatty liver (1. However. However, these studies used massive dosages, much higher than you would get with supplementation. Do Raspberry Ketones Work in Humans? Unfortunately, there is not a single study on raspberry ketones in humans. The only human study that comes close used a combination of substances, including caffeine, raspberry ketones, garlic, capsaicin, ginger and synephrine (1. In this 8 week study, the participants lost 7. However, it is highly possible that the raspberry ketones had nothing to do with it. It could have been the caffeine or any of the other herbs. Really. Some people lose weight, others don’t, and some people even gain weight while taking the supplement. It’s important to keep in mind that just because someone on TV or someone you know lost weight with raspberry ketones, it does NOT mean that the supplement had anything to do with it. Even when people lose, chances are that it is just a placebo effect. Many studies show that placebo (a dummy pill) can have an effect on people. Maybe they want the pills to work, so they start weighing themselves more often, eating more mindfully, feeling more motivated to exercise, etc. Therefore, it could just be these behaviors that caused the people to lose weight, not the supplement itself. Of course, it is still possible that raspberry ketones DO work, that it just hasn’t been proven yet. The only effect I noticed was a fruity burp. If smelly, uncontrollable burps are a huge problem in your life, then perhaps raspberry ketones are something you want to consider. But if weight loss is your goal. Eric Allan Kramer - IMDb Edit. In . Later he portrayed Alan Hale, Jr. ![]() ![]() MagWeb presents Eric Allan Kramer biography, movies list, weight, body & news. Eric Allan Kramer profile updated daily. Eric Allan Kramer, Eric Allen Kramer.Eric Allan Kramer, Actor: Good Luck Charlie. Thor (as Eric Kramer) 1987 The Gunfighters (TV Movie) Luke Collins (as Eric Kramer) Show Director (1 credit). Eric allan kramer weight loss photo Eric Allan Kramer is an American-born Canadian actor. Pictures of jennifer lopez naked. Pix For Eric Allan Kramer 2013 Weight Loss Showing (17) Pix For (Eric Allan Kramer. Allan Kramer born March 26, 1962 is. Learn more about Eric Allan Kramer at TVGuide.com with exclusive news, full bio and filmography as well as photos, videos, and more. Sign In / Up; What's On. ![]() ![]() Pybaey banknote pictures. Before and after weight loss. Until the weight loss. Eric Allan Kramer height. How tall is Eric Allan Kramer? Ways to Burn More Fat, Faster. Bra, tank and capri leggings: Shape Activewear. But we're not after good; we're after great. Rule #1: Be an early bird to get the workout. Lace up first thing and you'll increase your odds of exercising today threefold. A study of 5. 00 people at the Mollen Clinic, a preventive medicine and wellness center in Scottsdale, Arizona, found that 7. Not waking up early enough, of course, is the main one. ![]() If you really want to lose weight then one of the best ways is making a weekly exercise schedule. Many people start of good diet programs then halfway through they. 11 Ways Newlyweds Can Get Through That. 16 Ways to Lose Weight Fast From Zumba. 6 Ways to Stop Weekend Weight Gain. 6 Ways to Stop Weekend Weight Gain. What's the Best Exercise to Lose Weight. 15 Proven Ways To Lose Weight Fast At Home. Hope you are clear with these effective ways on how to lose weight at home. How to Lose Weight Fast. Exercise daily, set realistic goals, and keep up the cardio. Be sure to count your calories, watch your portion sizes, and to never skip a meal. Consider a treatment, such as visiting a sauna or doing. 10 Painless Ways to Lose Weight. WebMD spoke to weight loss experts and everyday people who've figured out a few painless ways to lose weight. 24 Ways to Lose Weight Without Dieting; Diet vs. You'll go to work feeling focused: A recent study at the University of Illinois at Urbana- Champaign found that 2. Rule #2: Hit the metal before the pedal. Instead of going from zero to 6. Doing a quick sculpting routine pre- cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 2. The firm- then- burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 2. Rohit Arora, MD, chairman of cardiology at the Chicago Medical School. Plus, strength training . ![]() Gun it a bit for a bigger afterburn. In other words, if you worked off 3. To net the effect, stick to a speed you consider challenging: In a 1. Weltman conducted with obese women, those who worked out at what they felt was high intensity (a brisk walk or jog in most cases) three days a week and at low intensity for two whittled an inch and a half more from their waists than the low- intensity- only group. Or try alternating between sprinting (racewalking, pedaling fast, swimming at top speed) for one minute and slowing down enough to recover for the next minute. Rule #4: Give up your seat to trim your bottom line. ![]() Even regular exercisers could benefit from extra toning of their tush, the largest muscle group in the body, which dozes all day at your desk job. If you bailed on doing those butt- firming squats during your workout, you can easily sneak them in when your cube mate isn't looking. Stand up from your chair, feet shoulder- width apart. Lower your bottom to the seat as though you're going to sit, touch down, and then spring up, squeezing your glutes as you straighten. Do three sets of 1. ![]() ![]() ![]() 7 Lazy Ways to Lose More Weight Seriously. You don't have to be obsessive about diet and exercise to lose weight. Slackers can be slim, too. Exercise scientists have been hard at work on this particular issue. When you're working out several times a week to get fit and lose weight. 5 Ways To Burn More Calories On The Elliptical. Rule #5: Take a power walk to beat a midday slump. Call it the 2. 0- 2. As little as 2. 0 minutes of low- intensity aerobic activity such as walking can give you a 2. University of Georgia in Athens finds. But the opposite actually happens. Sure beats adding 2. Skittles. Rule #6: Do the two- step. When you opt for the stairs, go at them two at a time . The quick bursts of power activate your legs' fast- twitch muscle fibers, which burn more calories than slow- twitch fibers. Plus, you'll be using a part of your muscles that commonly doesn't get enough action. Skipped your stretches postexercise? Wind down with this 1. Jennifer Huberty, Ph. D, an exercise physiologist at the University of Nebraska at Omaha. Warm up first with 5 minutes of brisk high- knee marching. Toe- reach stretch (targets hamstrings, which remain shortened all day as you're seated): Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. Reach for your toes without bouncing and hold for 3. Do 3 stretches, then switch legs and repeat. Hip- flexor stretch (targets hips, which also are tight in desk jockeys): Lie faceup on the floor with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 3. 0 seconds; switch legs and repeat. Do 3 stretches per side. Side stretch (targets upper back and waistline): Stand with feet shoulder- width apart. Raise arms overhead and interlock fingers with palms facing up. Keeping your middle centered, hinge at the waist to the right; hold for 3. Return to center and reach up; hold for 3. Switch sides; repeat. Do 3 stretches on each side. Rule #8: Set out your sneakers. A recent FITNESS poll found that sneakers . Clear that obstacle by, well, making them an obstacle in front of the door you exit in the a. Diane Klein, Ph. D, chair of exercise and sports sciences at Tennessee Wesleyan College in Athens. For motivation to move, kicks are worth a thousand words. Anaheim Hills, CA Curves is your total weigh tloss solution that includes our 3. When you get stronger, increase your flexibility and work to prevent injury- all benefits of our new classes- you are setting the stage for a healthy, active future. As a member, you can take as many classes as you'd like. That means you can try out every new class we introduce this year to find a workout that works for you. To lose weight and keep it off, you need a balanced diet that speeds up your metabolism and protects muscle. Curves Complete meal plans provide easy delicious recipes. Curves Complete is a women. Exercise regimens, personal consultations and. Now you can get the complete solution to weight loss. Only Curves Complete combines the right exercise with the right meal plan and one-on-one coaching to maximize. ![]() ![]()
![]() ![]() ![]() Do you know what the BCAA benefits are? Here's what you need to know. Navigation Best Of Blog Healthy Eating Weight Loss Tips Exercise Lifestyle Recipes About Contact Login Search Best Of Blog Healthy Eating Exercise. 9 Weight-Loss Rules That Work After reviewing all the available evidence, here are the research-backed tips that will actually help you lose weight. Two years ago, I presented 10 dietary rules for the man who wants bigger muscles. Looking to lose weight, burn fat and lower your blood sugar (for diabetics)? BCAAs, Branched-Chain Amino Acids are key to weight loss and muscle building proven by research. Some amino acids also help. A Review of Branched- Chain Amino Acids. Branched- chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. BCAA supplements are commonly taken in order to boost musle growth and enhance exercise performance. They may also help with weight loss and reduce fatigue after exercise. This article contains all the most important information about branched- chain amino acids and their benefits. What Are BCAAs? BCAAs consist of three essential amino acids: These amino acids are grouped together because they are the only three amino acid to have a chain that branches off to one side. Their molecular structure looks like this: Image Source: Bodybuilding. Like all amino acids, BCAAs are building blocks your body uses to make proteins. BCAAs are considered essential because, unlike non- essential amino acids, your body cannot make them. Therefore, it is essential to get them from your diet. Bottom Line: The three BCAAs are leucine, isoleucine and valine. All have a branched molecular structure and are considered essential to the human body. How Do Branched- Chain Amino Acids Work? BCAAs make up a large chunk of the body’s total amino acid pool. Together, they represent around 3. Contrary to most other amino acids, BCAAs are mostly broken down in the muscle, rather than in the liver. Because of this, they are thought to play a role in energy production during exercise (2). They may also have an effect on your brain that reduces fatigue. BCAAs May Reduce Fatigue During Exercise. Consuming BCAAs may help reduce physical and mental fatigue. Studies in human participants report up to 1. BCAAs during exercise, compared to those who were given a placebo (1. ![]() ![]() In one study, this increased resistance to fatigue helped the BCAA group exercise for 1. In another study, participants were put under heat stress during a cycling test. ![]() ![]() Summary All Essential Benefits/Effects/Facts & Information Branched Chain Amino Acids (BCAAs) refers to three amino acids: leucine, isoleucine, and valine. BCAA supplementation, for people with low dietary protein. BEST BCAA SHREDDED provides you with an advanced form of peptide-bonded Branched Chain Amino Acids, for optimal absorption and utilization. In addition, BEST BCAA SHREDDED has been formulated with the peptide. Boosting Weight Loss In addition to helping boost muscle growth, some scientists think that BCAAs can help you drop fat by increasing satiety (that full feeling where you push the plate away). Why Use Amino Acids for Weight Loss? Branched Chain Amino Acids can help wrestlers lose weight. Amino acids are not a magic supplement. You cannot eat whatever you want. They were asked to ingest either a drink containing BCAAs or a placebo. Those who drank the BCAA drink cycled for 1. Whether this improves exercise performance is still up for debate. BCAA Supplements Reduce Muscle Soreness. BCAAs may also help your muscles feel less sore after exercise. One way they may do so is by lowering blood levels of the enzymes creatine kinase and lactate dehydrogenase, which are involved in muscle damage. This may improve recovery and provide some protection against muscle damage (1. Various studies asked participants to rate their muscle soreness levels after performing certain strength- training exercises. ![]() Participants who were given BCAA supplements rated their muscle soreness levels as much as 3. In some cases, those given BCAAs also performed up to 2. However, the effects may vary from one person to another. BCAAs May Increase Muscle Mass. Many people who purchase BCAA supplements do so to increase their muscle mass. ![]() After all, research shows that BCAAs do activate enzymes responsible for building muscle (5). Some studies also show that BCAA supplements may be effective at increasing muscle mass, especially if they contain a higher proportion of leucine than isoleucine and valine (2. However, there’s currently no evidence that getting your BCAAs from a supplement is any more beneficial than getting them from your diet or from a less- expensive whey or soy protein supplement. In fact, studies show that taking supplements with whole protein may, at least in some cases, be better for muscle growth than taking supplements with individual amino acids (2. Bottom Line: Getting enough BCAAs is likely to boost muscle growth. You can get them from high- protein foods in your diet or through supplements. BCAAs May Lower Blood Sugar Levels. BCAAs may also help maintain normal blood sugar levels. Leucine and isoleucine are thought to increase insulin secretion and cause your muscles to take in more sugar from your blood, thereby decreasing your blood sugar levels (6, 2. However, in practice, not all studies back up these effects (3. In fact, some even report potential rises in blood sugar levels, depending on the type of diet participants followed. For instance, when BCAAs are combined with a high- fat diet, consuming them in supplement form may lead to insulin resistance (3. That said, many of these studies were done on animals or cells, which means that their results may not be totally applicable to humans. In humans, effects also seem to vary between participants. For example, one recent study gave participants with liver disease 1. BCAAs three times per day. ![]() ![]() In 1. 0 participants, blood sugar levels were reduced, while 1. Therefore, more studies are needed before strong conclusions can be drawn. Bottom Line: BCAAs may help promote blood sugar control, at least in some cases. However, more studies are needed to confirm their effects. BCAAs May Enhance Weight Loss. Branched- chain amino acids may help prevent weight gain and enhance fat loss. In fact, observational studies report that those consuming an average of 1. BCAAs from their diet each day may have up to 3. If you’re attempting to lose weight, BCAAs may help your body get rid of unwanted fat more effectively. Competitive wrestlers consuming a high- protein, calorie- restricted diet supplemented with BCAAs lost 3. In another study, weightlifters given 1. BCAAs per day lost 1% more body fat over the eight- week study period than those given 2. The BCAA group also gained 4. That said, these two studies have some flaws. For instance, they provide little information about the composition of the supplement and of the diet followed, which could have influenced the outcomes. What’s more, studies examining the effects of BCAAs on weight loss show inconsistent results (4. Bottom Line: BCAAs may help prevent weight gain and enhance weight loss. However, more research is needed to determine whether supplements provide any added benefits over a high- protein diet. BCAAs May Reduce Complications in Liver Disease. BCAAs may help reduce complications linked to liver failure. One possible complication is hepatic encephalopathy (HE), which can lead to confusion, loss of consciousness and coma. A recent review suggests that in patients with liver disease, BCAA supplements may be more beneficial than other supplements at reducing the severity of HE (4. However, BCAAs did not improve overall survival rate, nor did they lower the risk of other complications, such infections and gastric bleeding (4. Another recent review of studies in patients undergoing liver surgery reported that BCAA- enriched solutions may help improve liver function, reduce the risk of complications and decrease the duration of hospital stay (4. In cases of liver cancer, taking BCAA supplements may help reduce water retention and decrease the risk of premature death by up to 7% (4. In these cases, supplements may be beneficial. Most of the studies observing the benefits in trained individuals used supplement doses ranging from 1. Many people who are trying to gain muscle also take them in the morning and before bed. However, whether the exact timing makes a big difference for this has not been studied properly. Bottom Line: Average daily intakes of 5. Athletes may benefit from supplements with 1. Those with the highest amounts include (4. Meat, poultry and fish: 3. However, those with ALS or maple syrup urine disease should limit their intakes. Take Home Message. ![]() Branched- chain amino acid supplements may provide impressive benefits in certain circumstances, especially when it comes to muscle growth and physical performance. However, BCAAs can also be found in whole protein supplements as well as in a large variety of protein- rich foods. Therefore, taking BCAA supplements may not be necessary, especially if you get sufficient amounts through your diet or a protein supplement. |
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