Recovery; the most underrated piece to the puzzle. Many trainees fail to understand that you get better when you recover; when we go to the gym and train, all we are doing is sending a signal to the body to get better, bigger, faster and stronger. The actual growth and progression doesn’t occur in the gym, it occurs when we are resting, when we are consuming nutrients, and when we are sleeping. One of the major aspects of muscular recovery is ensuring you are taking in enough protein, and specifically amino acids. The most important amino acid, leucine, is responsible for signalling the body to begin a process called protein synthesis, which essentially means your body will be recovering and repairing muscle tissue. Many companies have release amino acid products, and some of the most popular ones are branch chained amino acids. These 3 amino acids (leucine, valine and isoleucine) are the ones that have been proven to be most beneficial for muscle growth. BCAA’s have really gained popularity the last few decades as more studies come out showing the importance of them. In order to deliver superior results, companies not only will add just BCAA’s to their formula, they will also add other ingredients like citrulline and glutamine in order to further enhance results.
A very interesting ingredient that some companies will add are B vitamins. These vitamins are often misunderstood and most people don’t know what their role is in a BCAA recovery formula. But are they just added for no reason or do they serve a synergistic purpose?
Athletes and weightlifters who take BCAA’s will oftentimes drink them throughout the day in higher amounts than average. This will definitely help with overall recovery, but they often overlook a potential problem that can be very dangerous. BCAA’s actually deplete vitamin B stores when drank in higher amounts, thus B vitamin uptake must be increased when taking high amounts of BCAA’s. Adding B vitamins to your supplement stack will help with overall energy, as they are responsible for the metabolizing of proteins, carbohydrates and fats.
Supplementing with B vitamins can make a substantial difference in somebody who has depleted B vitamin stores, which is often found in physique competitors. In many instances, it is common for them to eliminate grains and red meats from their diets, which are a very rich source of B vitamins. Studies have shown that B vitamin deficient individuals can develop anemia, muscle weakness, Alzheimer’s disease, and even heart disease. This is why it is imperative to ensure that you are ingesting enough B vitamins in your day. What if there was a BCAA formula that also had B vitamins in there to ensure that you are never depleted?
Taking a high amount of BCAA’s can be detrimental if you are not taking your needed supply of B vitamins. Seeking BCAA formulas that are also enriched with B vitamins will help you with energy and health ensuring your B vitamin stores are always saturated no matter how many times a day you choose to drink them. Make sure that you use your supplements wisely to maximize your results in the gym!
With the pursuit of achieving the best possible physique and helping hundreds of clients do the same, Juan Rojas has dedicated his life to finding the best strategies for transforming human bodies. Constant research, trial and error and continous education in the exercise physiology and nutrition field, Juan Rojas thrives off finding the most efficient ways to transform your body and live a happier and healthier lifestyle.