One of the challenges in maintaining focus during intense training and
physical exercise is mental fatigue. Whereas most athletes worry about
and take corrective action to ward against muscle fatigue, mental fatigue
must be combated as well. In fact, recent research has placed increasing
emphasis on mental fatigue during exercise. This mental fatigue is commonly
referred to as central fatigue because of the involvement of the central
nervous system. While central fatigue does not affect muscles, it can
reduce the capacity to perform optimally.
There is a correlation
between the amino acid tryptophan in the brain and the degree of mental
fatigue. Upon entry into the brain, tryptophan has the ability to "calm"
the central nervous system, causing sleep and drowsiness. Normally,
there are sufficient amounts of branched-chain amino acids (BCAAs) circulating
in the bloodstream to control the entry of tryptophan into the brain.
During long-term and sustained exercise, however, muscles use large
amounts of amino acids as a source for energy. The body prefers to use
BCAAs for energy, since they readily replace glucose in the energy production
pathways. As muscles begin to use BCAAs, the amounts of these amino
acids drop, which allows tryptophan to enter the brain, inducing fatigue
and tiredness. Research shows that supplementation with branched-chain
amino acids can prevent central fatigue by tightly regulating the influx
of tryptophan to the brain. Supplementation before and during exercise
has been proven to enhance performance.
Branched-chain amino
acids include leucine, isoleucine and valine. These amino acids are
needed for the maintenance of muscle tissue during physical stress and
intense exercise. From the perspective of athletes, BCAAs function as
anabolic agents and induce sparing, which allows the body to burn fat
and not muscle.
Nutrient needs often
increase faster than calorie needs in athletes. Ultimate Nutrition is
committed to providing athletes with the best products to fulfill exactly
those needs. Ultimate Nutrition's 100% Crystalline BCAA is one product
designed to increase endurance, lengthen the time to fatigue and improve
performance.
FREQUENTLY ASKED QUESTIONS
What Are the Natural Sources of BCAAs?
Although branched-chain amino acids are present in all protein-containing
foods, dairy and red meats contains the largest amounts of BCAAs. Whey
protein and egg protein supplements are additional sources of BCAAs
(Please refer to the product profiles to learn more about whey protein
and egg protein supplements.)
Could One Be
Deficient in BCAAs?
Periods of intense physical stress, such as intense weightlifting and
long-distance running, can create a so-called catabolic state in which
muscle tissue is broken down faster than it can be recovered and replenished.
What is the Optimal
Dose of BCAAs?
A diet containing animal protein should furnish adequate amounts of
BCAAs. Athletes involved in intense training, however, require supplementation
with BCAAS. Recommended dosages are roughly 2 grams a day each leucine
and valine and 1 gram daily of isoleucine.
What Are the
Side Effects of BCAA Supplementation?
No side effects have been reported with BCAA supplementation, if they
are taken in the recommended amounts.
Could BCAAs be
taken along with Other Nutrients?
It is advisable to take BCAAS with whole proteins, such as lean meat
and poultry, and multiple vitamins and minerals, particularly with B-type
vitamins.
