BCAA

BCAA (ing. k. branched chain amino acids) ehk hargnenud ahelaga aminohappeid on valiin, leutsiin ja isoleutsiin.

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Kokkuvõte

BCAA-d on piisavalt tugeva toimega selleks, et piirduda periooditi (näiteks rasvade põletamise faasis) treeningueelselt- ja järgselt ainult nendega: 10 g enne ja 10 g peale tugevat treeningut (või 5+5 g puhast leutsiini) veega asendab ükskõik millist toitesegu. Poole tunni pärast on omal kohal kas valgu/süsivesiku taastusjook või tahke toit, kuidas kellegile vaja on või meeldib.

Allikad

Koostanud Fred Antson

• Norton LE, Layman DK. “Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise.” The Journal of Nutrition 2006; 136: 533S-537S.
• Rennie MJ, Bohe J, Smith K, Wackerhage H, Greenhaff P. “Branched-chain amino acids as fuels and anabolic signals in human muscle.” The Journal of Nutrition 2006; 136: 264S-268S.
• Yoshizawa F. “Regulation of protein synthesis by branched-chain amino acids in vivo.” Biochemical and biophysical research communications. 2004 Jan 9; 313(2): 417-22.
• Alvestrand A, Hagenfeldt L, Merli M, Oureshi A, Eriksson LS.”Influence of leucine infusion on intracellular amino acids in humans.” European Journal of Clinical Investigation 1990; 20(3):293-8.
• Kraemer WJ. “Endocrine response to resistance exercise.” Medicine and Science in Sports and Exercise 1988; 20: S152-S157.
• Carli G, Bonifazi M, Lodi L, et al. “Changes in the exercise-induced hormone response to branched chain amino acid administration.” European Journal of Applied Physiology 1992; 64:272-277.
• Mourier A, et al. “Combined effects of calorie restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers.” International Journal of Sports Medicine 1997; 18.1: 47-55.
• Shena F,Guerrini F,Tregnaghi P, et al. “Branched-chain amino acid supplementation during trekking at high altitude.” European Journal of Applied Physiology 1992; 65:394-398.
• May ME, Buse MG. “Effects of branced chain amino acids on protein turnover.” Diabetes/metabolism reviews 1989; 5(3): 227-245.
• Shimomura Y, Yamamoto Y, et al. “Nutraceutical effects of branched-chain amino acids on skeletal muscle.” The Journal of Nutrition 2006, 136: 529S-532S.
• Blomstrand E, Eliasson J, Karlsson HK, Kohnke R. “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise.” The Journal of Nutrition 2006, 136: 269S-273S.
• Blomstrand E. “A role for branched-chain amino acids in reducing central fatigue.” The Journal of Nutrition 2006, 136: 544S-547S.
• Ohtani M, Sugita M, Maruyama K. “Amino acid mixture improves training efficiency in athletes.” The Journal of Nutrition 2006, 136: 538S-543S.
• Fujita S, Volpi E. “Amino acids and muscle loss with aging.” The Journal of nutrition 2006; 136: 277S-280S.

Vaata ka

• Fred Antson [BCAA] Fitness.ee 9. oktoober 2006