Specialists in sports nutrition recommend that runners take BCAA before, during and after their training. These products are often in the form of capsules or tablets.
I asked Nicolas Aubineau, dietician nutritionist to answer three questions on this topic.
To see their website : http://www.nicolas-aubineau.com/
Can you remind us what the BCAA?
Often called BCAA or AAR (Branched-Chain Amino Acids and Amino Acids Branched), leucine, isoleucine and valine are essential or non-essential amino acid synthesized by the body and must be provided exogenously via the supply.
They are useful after exercise?
Yes, protein anabolism in the year ("reconstruction of muscle"), during the recovery period depends heavily on the availability of amino acids including BCAA.
Indeed, the recovery of protein synthesis after stopping exercise is important, and it is during this period that the availability of amino acids to be optimal for the reconstruction of damaged proteins during the active phase.
For more post stress period: http://wp.me/p49nvm-gA
They are useful during exercise?
The addition of branched chain amino acids in the runner may decrease the net rate of muscle protein degradation and delay the reduction in stocks of muscle glycogen during exercise.
In addition, they can help delay the onset of central fatigue and improve attentional capacity for the realization of a long-term exercise such marathon, ultra ....
In addition, be aware that certain amino acids can be oxidized for energy production and only a few amino acids such as BCAAs can be directly oxidized in muscle.
Finally, some runners do not want to use food supplements and other BCAA estimate the price too high. Is it possible to replace them with natural products?
In terms of food, all vegetable and animal protein sources provide these BCAA: meat, fish, eggs, dairy products, cereals, legumes ... The diversity and variety is the basis of the nutritional balance "connected"!
- A legume soup with milk or vegetable juice such soy, almond, rice ... A mixture of cereals with legumes ... A juice algae for the brave ... Creams tapioca can do the trick too. Solid solutions and available to runners! ;)
Nicolas thank you for your answers!
My opinion: I do not use the BCAA after exercise than during my periods of very intensive training (marathon or ultra trail map). Unlike with conventional dietary intake is their almost immediate availability for faster action. For other periods, a balanced diet seems to me sufficient. On competitions exceeding 42 km, I'll probably use BCAA during the course.
I read and track my heart rate variability (HRV) on a daily basis using the Omegawave system. This gave me a unique opportunity to see if the use of EnduroPacks had an effect on my ability to recover. I also began testing the product a few weeks before two big races, AmZof and Rev3 Quassy. The races were 2 weeks apart, so recovery between them was going to be key.
HRV measures the impact of your sympathetic (fight or flight) and parasympathetic (rest and recovery) nervous systems. Low HRV would indicate a sympathetic dominance and a high HRV would indicate parasympathetic dominance. Many of us measure our heart rate, which tells us how many times our heart beats in a period of time (usually one minute). Where HRV differs, is that it measures the time between beats. When we are working (training) hard, our sympathetic nervous system takes over and our heart beats very rhythmically (like a metronome), with little variability in the time between beats. When we are at rest, the opposite is true. The more variability we have in our heart beat rhythm, the more rested and recovered we are, indicating parasympathetic dominance.
By measuring my HRV on a daily basis, I am able to tell if I am ready to train hard, or need more time to recover. Using this metric is perfect for evaluating the effect of EnduroPacks. Omegawave, the HRV system I use, compiles the the data into a few useful components. For the purpose of evaluating the effect of EnduroPacks on my recovery, I will be using a component called “Recovery Pattern”. Recovery pattern reflects the body’s ability to maintain balance (between sympathetic and parasympathetic nervous systems). Omegawave designates zones for optimal and sub-optimal recovery pattern values. To simplify the evaluation, I want to be in the “Green” zone as much as possible.
Below are graphs of my recovery pattern readings for 2 and 1 months prior to using EnduroPacks vitamin and mineral replacement system, as well as the first month of using the product. As you can see, once I began using EnduroPacks, the percentage of days in the “green” zone drastically increased. This means that my recovery efforts were much more effective and EnduroPacks seemed to contribute greatly. During that time period, my training volume and intensity remained consistent (approximately 50 hours per month, 80% aerobic, 20% anaerobic), and I had 2 very difficult and demanding races. Also, my average days in “green” for 6 months prior to using EnduroPacks was 8 (26%). Since I have been using the system, my average is 17 (56%).
I’m an engineer by trade, so I love numbers, data and the analysis of both. However, there is also “feel”. I was pleasantly surprised at how quickly I recovered from AmZof and Quassy. Within 2 days of each event, I was back to a normal training schedule consisting of high intensity intervals and long aerobic-based sessions. In the past, it would take me 3-4 days to recover from shorter, less demanding events. Additionally, my day to day recovery appears to be more efficient and effective. I am able to train at high intensities several days a week without feeling sluggish or weak.
I am extremely happy with the results I’ve received from using the EnduroPacks system. I am now in my third month of use as I prepare for Ironman Lake Placid in a few weeks. The system is comprised of high-quality components, is easy to use and build into your everyday supplement protocol, and highly effective in aiding recovery for endurance athletes. I have seen tremendous results and will continue to use EnduroPacks well into the future.