compliments of

presents

A GUIDE TO

BCAAs

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 Muscle & Performance Presents C
A Guide to BCAAs
As a serious athlete, you probably know that the amino acids your body gets from food
and supplements are critical to building your muscles (and just about every other tissue in
your body). But did you know that not all aminos are created equal? The branched-chain
amino acids are the three most important aminos for
feeding hungry muscle. That’s why you hear so
much about them and why they’re such vital
supplements.
Making up almost one-third of
skeletal muscle tissue in humans,
BCAAs play a crucial role in body-
building. But these three powerful ami-
nos do far more than just grow muscle.
If they were named for everything they
can do for the body, the branched-chain amino
acids wouldn’t be called BCAAs, they’d be called AAAs:
amazing amino acids. That’s because they’re also a major
player in boosting energy levels, delaying muscle fatigue
and even aiding fat loss. And aside from promoting
protein synthesis, BCAAs prevent muscle breakdown
and aid muscle repair and growth.
Simply put, BCAAs are critical to helping you
build your best physique. Muscle & Performance has
created this guide to BCAAs to arm you with knowl-
edge about the branched-chain amino acids and their
numerous benefits so you can achieve that goal.
— Vicki Baker, Editor

Publisher Advertising Account Manager Contributing Writers

Cheryl Angelheart B.J. Ghiglione Matthew Kadey, MS, RD;
C.J. Logan; Mike Martinotti;
Group Brand Director Copy Chief Lara McGlashan, CPT;
Alex Norouzi Jeannine Santiago Jill Schildhouse
Muscle & Performance Copy Editor Cover Photo
Editor-in-Chief Kristi Haar © Valeriya Maslova
Eric Velazquez, CSCS
Production Manager Product Photos
Special Projects Editor Patrick Sternkopf Courtesy of Manufacturer
Vicki Baker
Special Projects Art Director
Group Advertising Director John Bodine
Donna Diamond Riekenberg

Muscle & Performance Presents a Guide to BCAAs is printed in the U.S.A. © 2015 by Active Interest Media, Inc. All rights reserved. Reproduction in
whole or in part without permission is strictly prohibited. The information in Muscle & Performance Presents a Guide to BCAAs is for educational pur-
poses only. It’s not intended to replace the advice or attention of health-care professionals. Consult your physician before making changes in your diet,
supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or
effectiveness of the products discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture,
sale and use of such products. MUSCLE & PERFORMANCE MAGAZINE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

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 CHAPTER 1
BCAA PRIMER
A mino acids are the building blocks
of protein and therefore muscle.
They do so much to help you squeeze
go to the rest of the body. If you need
more energy, the liver will break down
(catabolize) aminos for fuel rather than
maximal results from your training — spare them to repair and build muscle
such as boosting energy for better work- and other tissues. Yet the three BCAAs
outs, repairing and building muscle and tend to be spared by the liver and get
promoting fat burning — that they really direct access to tissues like muscle fibers.
should be considered the foundation of Then the muscle fibers decide, based on
your entire supplement regimen. Amino their needs, what to do with the BCAAs.
acids are classified as either essential, During and after a workout, muscle
meaning you have to get them through fibers can use them for fuel or to build
diet, or nonessential, meaning your body more muscle fibers.
can produce them on its own. In short, if you want to turn on
There are some 20 known amino anabolism, blunt catabolism and shorten
acids, including many you might rec- recovery time, it should be priority one
ognize, such as arginine, glutamine and to defend against BCAA loss. And the
tryptophan. The standouts, however, are best way to do that is to keep BCAA
the branched-chain amino acids: the levels elevated during and after training.
three essential aminos leucine, isoleucine
and valine. They’re called branched- Leucine: Key to Muscle Growth
chain because of their special chemical If the three BCAAs are the most criti-
structure that resembles a branch. In cal aminos when it comes to building
addition, the body handles them in a muscle — and they are — then leucine is
special way. the MVP because it is to muscle growth
Amino acids, especially the BCAAs, what a key is to a car ignition. In this
gained their popularity with bodybuild- case, the car is a muscle cell or muscle
ers for their ability to directly increase fiber and leucine turns on the process
muscle size. Muscle is made of protein of muscle protein synthesis that leads
and protein is made up of amino acids to growth. In scientific terms, leucine
strung together like a pearl necklace. activates a complex called mTOR that
Muscle grows by stringing together ramps up the whole process. A study
aminos to make more protein, a process published in The American Journal of
called muscle protein synthesis. Clinical Nutrition in 2011 showed that
When most amino acids are ingested, taking leucine-enriched amino-acid
either individually or as whole proteins, supplements during exercise enhances
they’re absorbed by the intestines and muscle protein synthesis by more than
shuttled straight to the liver, which de- 30 percent. Research also suggests that
cides what to do with them before they gym-goers who add extra leucine to their

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 postworkout protein/carb meal may encourage fat loss. There are at least
experience significantly greater muscle two theories on how this may work:
protein synthesis than those ingesting 1) leucine acts as a potent hunger
just protein and carbs. suppressor by activating mTOR in the
Another way that leucine acts as brain, which essentially tells the brain
a potent anabolic agent is by spiking that the body has ample energy and
insulin levels. Like high-glycemic carbs, leads to a drop in hunger and a boost
leucine increases the release of insulin in satiety and feelings of fullness, ac-
from the pancreas, which helps to drive cording to research from the Universi-
the amino into muscle cells where it can ty of Cincinnati; or 2) leucine has such
stimulate growth. Even better, insulin is a major impact on increasing protein
also an anabolic hormone, promoting synthesis throughout the body that the
greater muscle protein synthesis and energy demand it creates causes the
decreasing muscle protein breakdown. body to burn more calories.
Even though insulin is notorious
for increasing fat storage and limiting Valine: The Energizer Amino
fat burning, leucine and its brother Numerous studies show that supple-
BCAAs have been shown to actually menting with BCAAs before exercise

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 THE ORIGINAL … AND THEN SOME!
Scivation Xtend is the original intraworkout BCAA product,
designed to build muscle, burn fat and add that extra edge
to your efforts. Xtend is built upon the nature-designed and
research-proven 2:1:1 ratio of BCAAs. It also contains citrulline,
glutamine and a proprietary blend of hydration-inducing
electrolytes to help increase workout volume and intensity.
Shown to be effective in two university studies, Xtend is still
the most advanced product of its kind. It
helps facilitate fat loss and new muscle
construction, and shortens recovery
time by orchestrating optimal protein
synthesis and balancing intracellular
energy economy.
Scivation Xtend is now also available in an ultraconvenient RTD.
Designed for intraworkout consumption but functional both before
and after training, this sugar-free and calorie-free thirst quencher
delivers 7 grams of BCAAs in the optimal ratio of 2:1:1. There’s no
“padding” here from other, cheaper essential aminos, just 3.5 grams
of muscle protein synthesis-stimulating leucine partnered with 1.75
grams each of valine and isoleucine. Along with 2.5 grams of taurine,
1 gram of citrulline malate and electrolytes for hydration, Xtend RTD is
designed to build muscle and destroy thirst.

promotes muscle endurance and blunts just gym-based: Valine can help you stay
fatigue because the aminos are used alert and keep your brain sharper during
directly by muscle fibers as an energy the day when you aren’t training.
source. This is especially true during
intense exercise like weight training, and Isoleucine: Last but Not Least
valine plays a special role. While leucine helps promote muscle
During exercise, the brain takes growth and fat loss and valine aids in en-
up large amounts of tryptophan — the ergy conservation, isoleucine has its own
amino acid blamed for the stupor advantages. Most notably it plays a part
after Thanksgiving dinner — where it’s in fat burning, one that’s different from
converted to serotonin. Having higher the way leucine aids fat loss, making the
serotonin levels during a workout signals benefits additive.
the brain that the body is fatigued, In laboratory research, mice given
causing reduced muscle strength and isoleucine while eating a high-fat diet
endurance. However, valine competes gained significantly less fat than mice
with tryptophan for entry into the brain not getting supplemental isoleucine.
and typically wins. If less tryptophan This was a result of isoleucine’s ability to
gets in, less gets converted to serotonin, stimulate special receptors that increase
and therefore muscles can contract with the activity of genes that encourage
more force for a longer period before greater fat burning while reducing the
getting fatigued. And the benefits aren’t activity of genes that fuel fat storage.

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 CHAPTER 2
THE THREE MUSKETEERS OF MUSCLE
W hile each of the three individ-
ual BCAAs has its own unique
properties, taking them together is the
Bigger, Stronger
Although the BCAAs are critical aminos
in the strings of proteins that make up
best way to get all the advantages they muscle, their role in muscle building is
provide. Research may have pegged leu- much more than just serving as build-
cine as the most active when it comes to ing blocks. As mentioned in Chapter 1,
muscle growth, but all three aminos are research shows that the BCAAs, particu-
critical building blocks of muscle protein. larly leucine, increase muscle growth
In addition, most studies showing their by directly stimulating muscle protein
benefits on muscle hypertrophy used synthesis. Leucine also boosts levels
BCAA supplements, not leucine alone. of insulin, the anabolic hormone that
Scientists from Baylor University further stimulates protein synthesis but
compared the effects of BCAAs versus via a different mechanism.
leucine by giving male test subjects leu- BCAAs also work to enhance muscle
cine only, all three BCAAs or a placebo growth and strength by increasing levels
before and immediately after workouts. of growth hormone. Italian researchers
They reported in the Journal of the found that athletes taking BCAAs for
International Society of Sports Nutrition one month had higher levels of GH after
that although leucine increased muscle workouts. And the higher your GH, the
protein synthesis after training signifi- greater the increases in muscle size and
cantly better than the placebo, the BCAA strength.
supplement containing all three aminos Another hormone that BCAAs
did a significantly better job than either influence is cortisol, the catabolic hor-
the placebo or leucine on its own. So mone that interferes with the anabolic
with BCAAs, as with Alexandre Dumas’ hormone testosterone and encourages
Three Musketeers, it’s “all for one and muscle breakdown. BCAAs have been
one for all.” shown to blunt cortisol during exercise.

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 AVOID FLAVOR FATIGUE
We know all the supplement science in the world does you no
good if you just can’t get the product down. Chalky, flavorless
or boring taste can thwart even the best intentions. So while the
science supporting 2:1:1 BCAAs continues to pile up, don’t let
flavor fatigue diminish your efforts. Scivation, an innovator in the
BCAA category, took its 10-year lead in this class and pushed
the limits of food and sensory science to improve the solubility
of BCAAs. The result was several highly mixable and deliciously
drinkable flavor options, making Xtend a versatile choice for
your BCAAs.

This could be why numerous studies to boost energy, reduce hunger and aid
have confirmed that athletes taking muscle growth.
BCAAs experience significantly less What form should you use? BCAA
muscle breakdown and better muscle supplements used to be available only
recovery after exercise. in capsules, a costly and cumbersome
Knowing that the BCAAs promote way for folks to get a decent, physiologi-
muscle growth and strength through cally relevant dose of BCAAs. About 10
these different mechanisms, you can years ago, however, Scivation’s drinkable,
understand why it’s so important to take palatable BCAA — a more convenient
BCAAs around workouts. In fact, a study powder form that can be scooped right
reported at the 2009 annual meeting into your water or shake — became a
of the International Society of Sports pioneer in the category.
Nutrition found that weightlifters taking Be sure you use a supplement that
a BCAA supplement in conjunction with provides leucine in a 2:1:1 ratio to
training for eight weeks gained about isoleucine and valine, which is the most
twice as much muscle and strength as advantageous according to scientific
those taking a whey protein shake with- studies. Since leucine supplementation
out additional BCAAs. alone does not improve muscle mass
any better than taking all three BCAAs
Get It In in the right ratio, more isn’t necessarily
Muscle & Performance recommends better. In fact, higher ratios of leucine
BCAAs with a morning protein shake, (such as 8:1:1 or 12:1:1) may be counter-
as well as with preworkout and post- productive. Some companies achieve the
workout protein shakes. Check labels higher ratios by drastically reducing the
for daily dosing, but you might also find amounts of isoleucine and valine in their
it effective to take BCAAs first thing product, a tactic that can shortchange
upon waking to help stop the muscle you since research suggests that the effi-
breakdown that began during the night cacy of BCAAs depends on the presence
while you slept. Another option is to mix of all three. Valine and isoleucine may
BCAAs into your water bottle to sip on play supporting roles, but they still have
while you train, or at other times of day something to offer your physique.

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 CHAPTER 3
PUTTING IT ALL TOGETHER
A side from good nutrition, hard
work in the gym and supplemental
BCAAs, is there anything else you can
acid levels — especially around workouts
— ensures that the body won’t pull ami-
nos from muscles and will have plenty
take to improve your physique? Here are to grow on. A recent article published in
a few suggestions. The Journal of Nutrition reported that a
blended protein supplement raised and
Protein Powder Blends sustained amino acid levels and protein
These incorporate proteins from a synthesis better than whey protein iso-
variety of sources, each with a differ- late alone. Use protein powder blends in
ent absorption rate. The best protein addition to BCAAs to ensure that your
blends contain fast-digesting whey body has enough of what it needs to
protein hydrolysates and isolates as well build muscle.
as slower-digesting milk protein isolates
and micellar casein. Some also include Glutamine
high-biological-value egg proteins. Glutamine is the most abundant amino
How do they help? Increasing amino acid in the body. Technically a nones-

Why not just drink more protein shakes?

You might be wondering why you should invest in BCAAs when you could just take in more
protein powder. The short answer is that you wouldn’t achieve the same effect. The BCAAs
in whey, for example, are bound to other amino acids. To be effective, they must first be
released through digestion and then get into your bloodstream. Depending on the type of
protein powder (fast or slow digesting), that could take the better part of several hours.

Supplemental BCAAs, however, are free-form. They don’t require digestion and thus are
rapidly taken up by the bloodstream. They boost amino acid levels more quickly than
bound aminos and thereby benefit protein synthesis more efficiently.

Here are some other benefits of BCAAs:

1) Brain boost. Taken before workouts, BCAAs reduce the amount of tryptophan
getting to the brain. Less tryptophan means less fatigue, longer workouts and a sharper,
more focused brain.

2) Fat loss. Leucine may reduce hunger and boost energy expenditure, helping you to
eat less while you burn more, and isoleucine can activate special receptors that increase
fat burning and inhibit fat storage.

3) Better immune function. BCAAs may enhance immune function following

exercise, thereby decreasing your chances of getting sick and losing days in the gym.

4) Longer life. Although it’s yet to be confirmed in humans, Italian researchers

discovered that mice fed BCAAs had a more active longevity gene and lived 12 percent
longer than those not getting BCAAs.

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 BCAA Ice Pops
You can increase muscle growth and
decrease cravings with ice pops made
with branched-chain amino acids. Here’s a
refreshing carb-free, fat-free and calorie-free
recipe that will also help you stay hydrated:
What You’ll Need
Water
Four-serving ice pop mold
Shaker cup
One or two scoops Scivation Xtend BCAAs
Directions
Measure the amount of water you’ll need by filling the ice pop mold. Pour that amount of
water into the shaker cup. Add Scivation Xtend BCAAs and shake gently. Pour the mixture
into the mold. Freeze until solid (about 4 hours). Makes four servings.

sential amino, glutamine is considered heavy-duty training or illness, the body’s

“conditionally essential” by many requirement for it may outstrip the ability
experts. During times of stress such as to make enough, so supplemental gluta-
mine may be needed for healthy cellular
function. For the most part, you can meet
your glutamine needs with a diet rich in
protein. But here’s the rub: Glutamine is
the primary fuel source for your im-
mune system and much of it is stored
in your muscles. Evidence shows that
during intense exercise, muscles release
glutamine into the bloodstream. That can
deplete glutamine reserves by as much as
half, and such a shortfall can promote the
breakdown and wasting of muscle tissue.
How does it help? Scientists at Louisi-
ana State University School of Medicine

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 discovered that subjects who took accumulations of blood ammonia during
2 grams of glutamine had higher blood prolonged, strenuous exercise. Am-
levels of bicarbonate, which keeps blood monia is an acidic compound produced
from becoming too acidic, 90 minutes when amino acids are used to generate
after intake. So glutamine supplementa- energy, and its buildup can result in
tion may lessen the “burn” incurred by exercise fatigue. Other studies show that
lactic acid accumulation, helping you to supplemental glutamine may help rev up
pound out more reps per set. The same your metabolism and whittle your belly,
study reported higher circulating levels prevent muscle breakdown, accelerate
of GH induced by glutamine supplemen- muscle recovery from intense activity
tation, another bodybuilding bonus. and elevate a suppressed immune system
In other research published in the caused by the stress of training. All this
British Journal of Sports Medicine, soccer leaves you healthier, leading to more
players taking glutamine had reduced days you can spend in the gym.

Hydration Station
Your body is 60 to 70 percent water. Keep your fluids topped off with these do’s and don’ts.

Don’t let yourself get thirsty.

By that time, you’ve already become dehydrated. Your thirst mechanism kicks in when you’ve lost
2 to 3 percent of your body’s water, which is actually quite a lot. Carry water with you everywhere
and sip it regularly.

Do drink water to lose weight.

Your gut might be sending you toward the vending machines when all you really need is water.
When you feel a hunger pang, drink a big glass of water and wait 15 minutes to see whether your
stomach turns down the volume.

Don’t be a party animal.

Alcohol has a diuretic effect. Combine that with a sugary mixer (as in a margarita), and you’ve
got a recipe for dehydration. When in fun mode, go one for one: a big glass of water for every
alcoholic beverage.

Do drink more water around workouts.

You can lose a lot of water during exercise, so make sure you replace it adequately. Drink at least
8 to 16 ounces before training, sip it frequently throughout the workout and finish up with another
16 to 24 ounces. Staying hydrated helps your muscles function better, delivering oxygen and
nutrients to hardworking cells.

Don’t guzzle sugary sports drinks.

Some sports drinks contain lots of sugar and calories in addition to electrolytes. The sugary carbs
may impede the rate at which the drink leaves your stomach, which slows down its intended
hydrating effect.

Do try some electrolyte-enhanced water or supplements.

These have no calories but offer the same benefit as the sports-drink biggies that contain sugar.

Don’t forget about the water content of foods.

Raw fruits and veggies contain loads of water. Eat plenty of them to get healthy nutrients and
boost your water intake.

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 CHOOSE WITH CONFIDENCE
How do you know a supplement has been
scrutinized before hitting the market? You can
choose with confidence
when you see labels
such as NSF Certified for Sport, a preeminent certification for sports
nutrition, or Informed Choice, recognized for its dedication to keeping
nutritional supplements clean and safe for consumption. When
you see either of these two certifications, it means the product has
undergone vigorous testing and time-consuming protocols. Unlike
any other BCAA product on the market, Scivation Xtend carries
certifications from both.

Citrulline Malate communicate with each other to

This is a combination of the amino execute basic tasks. Neuromuscular
acid citrulline and malic acid. functions are impaired and lactic acid
How does it help? Research shows in muscles rises, which may interfere
that subjects taking citrulline malate with your ability to keep training.
report less fatigue and experience 35 Luckily, replenishing electrolytes
percent greater energy production. In isn’t hard. Electrolyte-enriched sports
the body, citrulline is converted to ar- drinks taken during workouts can help
ginine and then to nitric oxide, which keep your fluids balanced so that you
enhances blood flow and the removal can move (contract) your muscles. An
of fatigue-inducing ammonia. intraworkout solution that includes
about 200 milligrams of electrolytes
Electrolytes will keep you properly hydrated during
Simply put, these are salts that carry intense training.
an electrical charge, which the
cells in the body use to send sig-
nals to each other and perform es-
sential functions. Electrolytes help
regulate nerve cells and muscle
contractions, and maintain fluid
balances in and around the cells.
How do they help? As you
sweat during hard training ses-
sions, you lose fluids, and we
don’t mean just water. Sweat con-
tains substantial amounts of so-
dium, as well as other electrolytes
such as potassium and chloride.
When electrolyte levels drop too
low, the cells in your body can’t

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