Weight Loss

BCAAs Break a Fast & Slow Down Fat Loss

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BCAAs Break a Fast & Slow Down Fat Loss – Thomas DeLauer

Spikes Insulin & Breaks a Fast

Leucine & Insulin

In pancreatic beta cells, leucine acutely stimulates insulin secretion by serving as both metabolic fuel and allosteric* activator of glutamate dehydrogenase to enhance glutaminolysis

Leucine has also been shown to regulate gene transcription and protein synthesis in pancreatic islet beta cells via both mTOR-dependent and -independent pathways at physiological concentrations

leucine down-regulates membrane surface α2AAR and increases cAMP production, thus revealing a novel route regulating insulin release by leucine-sensing mTOR signaling.

Leucine regulates insulin secretion by modulating adrenergic α2 receptors through the mTOR pathway – it increases mTOR

In other words, it regulates protein synthesis by activating mTOR in pancreatic beta cells that secrete insulin

Don’t Sip All Day (Insulin vs Glucagon)

Study – Journal of Diabetes

This study was conducted on 1205 subjects, aged ≥20 years, who were followed-up for a mean of 2.3 years

Dietary intake of BCAAs, including valine, leucine, and isoleucine, was determined and hyperinsulinemia, β-cell dysfunction, insulin resistance (IR), and insulin insensitivity were determined

The mean (± SD) age and BCAA intake of participants (43% male) at baseline were 42.7 years and 13.8 ± 5.1 g/day, respectively

https://www.ncbi.nlm.nih.gov/pubmed/29281182

Insulin & Glucagon

Blood-glucose level begins to drop several hours after a meal, leading to a decrease in insulin secretion and a rise in glucagon secretion

In addition, glucagon stimulates gluconeogenesis in the liver
Not a Complete Protein & Full of Fillers

Review – Journal of the International Society of Sports Nutrition

BCAAs Alone – Why Don’t They Stimulate Protein Synthesis

The overriding metabolic goal of consuming BCAA supplements is to maximize the anabolic state – widely asserted that BCAAs induce an anabolic state by stimulating muscle protein synthesis

If only 3 EAAs are consumed, as is the case with consumption of BCAAs, then protein breakdown is the only source of the remaining EAAs required as precursors for muscle protein synthesis

It is therefore theoretically impossible for consumption of only BCAAs to create an anabolic state in which muscle protein synthesis exceeds muscle protein breakdown

In other words, in order to be in an anabolic state the rate of muscle protein synthesis must exceed muscle protein breakdown

Expecting BCAAs alone to increase the rate of muscle protein synthesis is a recipe for disaster because muscle protein synthesis requires:

All 9 essential amino acids (EAAs) in generous amounts.
All 11 non-essential amino acids (NEAAs) in generous amounts.

Our body can create the NEAAs we need whereas we must consume the 9 EAAs – the inherent problem with the claim that BCAAs will stimulate muscle protein synthesis is that they only contain 3 of the 9 EAAs

EAAs are needed in abundance to effectively stimulate MPS – if any of these 9 are lacking, MPS will suffer

However, when BCAAs are taken with a protein meal they can enhance the MPS stimulating effects to achieve a greater net MPS response than the protein meal alone as the protein meal contains protein with all EAAs

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/

Fillers

Artificial sweeteners like sucralose, and good dyes like Red 40 and Blue 2

Appetite Suppression

EGCG

Green tea contains a phytonutrient called EGCG (EGCG is destroyed in black tea during the fermentation process) that increases the hormone CCK (cholecystokinin), which is responsible for creating the feeling of satiation

CCK slows down intestinal motility as it causes food to move more slowly through the intestines – feel full for a longer period of time

CCK also modulates dopaminergic neurotransmission in the brain – it increases the level of dopamine in the brain, which decreases hunger & gives off a “feel-good” feeling

EGCG also stimulates your metabolism by activating thermogenesis – increases the amount of norepinephrine, which is used by the nervous system as a signal to the fat cells, telling them to break down fat

Fat Loss

Caffeine promotes the release of norepinephrine, a key regulator of fatty acid release from fat cells into blood circulation to be burned for energy

Theaflavins

Polyphenols, such as theaflavins, are responsible for tea’s antioxidant actions – they inhibit free radical generation, scavenge free radicals, and bind transition metals

References

https://www.ncbi.nlm.nih.gov/pubmed/19013300

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2969169/

https://www.ncbi.nlm.nih.gov/pubmed/29281182

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3397906/

https://www.sciencedirect.com/topics/neuroscience/glucagon

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