Do BCAAs Break Your Fast?

Do BCAAs Break Your Fast?

November 5, 2019 10 By Jose Scott


hey guys so today I want to answer the
question do BCAAs break your fast do they have calories and is it something
you should be taking before a workout if you’re trying to get the benefits of
fasted training so first of all what are branched chain amino acids so we have
essential amino acids and we have non-essential amino acids essential
amino acids there’s nine of them are amino acids that we have to get from our
diet and not obviously going to come from protein and that’s going to be
important for protein synthesis and building muscle if you’re regularly
weight training now branched chain amino acids of three amino acids and specific
leucine isoleucine and valine leucine in particular is really important for
protein synthesis right so leucine is going to be very important for building
muscle valine the benefits aren’t as pronounced and isoleucine has a lot to
do with glucose metabolism but leucine is the king that’s the one that’s really
going to be important for protein synthesis branched chain amino acids
often taken before workout in a fasted state in order to prevent muscle
catabolism right but one common question is do branched chain amino acids have
calories and the answer is yes they do 10 grams of branched chain amino acids
which is basically what most people are going to be taking in a faucet state
that’s what’s usually recommended by bloggers and trainers is going to be the
equivalent of about 60 calories for 10 grams of branched chain amino acids each
amino acid has a different amount of calories per program but for 10 grams of
branching amino acids you’re gonna get about 60 calories now the whole point of
fasted training in terms of fat loss specifically is that you really want to
reduce your insulin down down down and that’s what happens in a fasted state so
that you can bring more blood flow and more catecholamines like noradrenaline
and adrenaline to your beta receptors and fat cells and that increases
lipolysis the release of fat and supposedly with that mechanism in mind
training in a fasted state is gonna be advantageous for fat loss which some of
the research supports and some of over the long term doesn’t really support but
there’s some potential benefits there and also training in a fasted state and
your insulin sensitivity which may help to get more nutrients out of the food
that you consume afterwards and additionally some people just prefer to
train in a fasted state for whatever reason so the wari people have is that
is so the wari people have is is taking branch chain amino acids because they
have calories in a faucet state before workout going to break my fast and
leucine and specific is quite insulin or genic but it’s important to understand
that it’s gonna be different than consuming a meal rich in carbohydrates
right so that’s gonna really chronically elevate your your insulin levels more so
than branched chain amino acids BCAAs or leucine in specific was just gonna spike
it acutely and it’s really not gonna last for that long and if you’re only
taking ten grams worth you know and you’re it’s only 60 calories and you’re
gonna be training hard it’s really gonna have little to no effect
fasting is really gonna be increasing your insulin sensitivity so even though
leucine is gonna be insulin genic and yes technically you will be breaking
your fast it’s really not going to have the biggest negative effect at all and
if anything that’s gonna be beneficial for you because the branch and amino
acids are going to potentially prevent muscle from catalyzing if you’re doing a
very glycolytic workout and remember you always have the option to eat before
workout you can do this and lose fat perfectly fine they’re just mean may be
some advantages to faster training for insulin sensitivity as well as
increasing fat loss from stubborn areas you can also consider taking H and E
metabolites of leucine sense for B hydroxy beam ethyl butyrate this
basically is very anti catabolic but it doesn’t have insulin energetic
properties at all so it basically sidetracks that and
you’re able to get the anti catabolic benefits without having to worry about
the potential insulin spike from branched chain amino acids so if you
have a protein shake before a workout and you’re in a fasted state that’s
definitely going to be breaking a fast um but if you have some branched chain
amino acids although that will be spiking insulin because of leucine in
particular it’s not going to have the the biggest negative and
act on the benefits you will get from faster training and an overall because
it’s so low in calories and you’re so physically active at that point and
you’re gonna burn through it pretty quickly and it’s not going to cause any
problems for you and if you’re doing very intense workouts then it’s probably
worth taking if you just want to make sure you’re not burning through your
muscle during your workouts so if you choose to take branched chain amino
acids take between five to ten grams depending on how intense your workout is
maybe perhaps on depending on how long you’re fast has been or if you want you
can choose to buy hmb B hydroxy vm ethyl butyrate and take like 2.5 grams of that
2 to 3 grams of that and that will be plenty and that will give you all the
benefits you need um or you can just completely forego all supplementation
prior to a workout and that’s probably going to be okay as well as long as
you’re eating enough calories and protein for the day so try not to
overthink it but yes to answer the question branch in amino acids
technically do break your fast but I still personally think that you’re going
to get basically all the benefit benefits of faster training so yep
thanks for watching and I appreciate you taking the time to sit down and check
out this video if this helped you out and if this helped you answer questions
you had about about branched chain amino acids then feel free to like the video I
really appreciate that and I’ll see you guys in the next video peace