The response to our new BCAA product Amino Charge has been off the scale and surprisingly many women are getting in on the benefits of Branch Chained Amino Acid (BCAA) supplementation as they realise in their goal for losing weight, toning up and improving performance around the gym that BCAAs are a good choice for them, in fact BCAAs might be more beneficial to woman than a man who is training hard.
In previous articles we discussed the benefits of BCAAs which were:
- Enhanced protein synthesis – the ability to build muscle (1)
- Central fatigue opposition (2)
- Retention of muscle mass whilst dieting or in a lower calorie state (3)
BCAA’s have a few favourable advantages for a woman in comparison to a man relating to the points above. These are females tend to have lower calorie needs to begin with – to lose one pound of fat you need around a 500 kcal deficit each day – for most women this instantly puts you in a lower calorie intake straight away.
Lower calories causes two things:
- Muscle tissue loss
Looking at this you can instantly see the benefits of BCAAs for women as the benefits listed above match the problems females see in dieting. Looking at this deeper, here is how exactly BCAAs are an invaluable tool for a female looking to become leaner and drop a few pounds.
Maintaining a healthy metabolism
As stated above, women tend to have lower metabolic needs in comparison to men, the majority of this is due to lower muscle mass. Muscle in comparison to fat is much more metabolically active and the more you have the more calories your body needs each day. BCAAs can assist in two ways with maintaining metabolism.
Firstly, for those females who are training hard and not in a calorie deficit, higher BCAA intakes will assist in building muscle as leucine will activate the mTOR pathway which assists in protein synthesis – Don’t panic a female won’t build mountains of muscle as they don’t have the hormonal environment like men for building lots of muscle but an extra pound or two of muscle can both improve your bodies firmness or tone as well as increase your metabolic activity.
Secondly, BCAAs can maintain muscle during lowered calorie intakes such as those required when dieting. If a female cuts her calories and uses BCAAs she is much more likely to keep muscle as she loses fat – the net result will be firmer body as the muscle to fat ratio improves leading to the ‘toned’ look as well as keeping the metabolism higher as she will maintain the tissues within the body which burns the most amount of calories.
The worst part of dieting is the fatigue that occurs, both within the gym as performances drop as well as during day to day life as your body works in a reduced calorie state and you try and draw energy form the fat stored in your body – probably one of the reasons most people give up on a diet as in reality it sucks.
BCAAs will aid the female who finds herself in this position, which due to the reduced calorie allotment the female will need to attain that one pound a week weight loss we mentioned earlier will be a lot less compared to a man.
Considering the lower calorie state a woman finds herself in she will much more susceptible to fatigue. This fatigue will be in the gym leading to poorer workout performances which will both reduce the muscle retaining stimulus as well as decreasing the added calories which would be burnt off in comparison to a fully energised none fatigued state.
Secondly the dieting female will find that during her day to day activities she will fatigue which can lead to two things – decreased mood state which as we have stated will eventually lead to quitting the diet. Thirdly, fatigue throughout the day has been shown that during lowered calorie intakes the body starts to cut down on what is referred to as Non Exercise Activity Thermogenesis (NEAT) which is a fancy term meaning your body tries to get you to rest more and burn less calories from simple day to day things like fidgeting, walking and general movements which aren’t exercise based – its good to know that the reason why plonking down on the sofa and not moving has a proper term when dieting.
BCAAs will work to halt this as through mechanisms within the brain and allow you to keep your activity high and feel good whilst doing it making you more likely to stick the exercise and diet until you have reached your goals
Dropping fat and weight is one thing – keeping it off is another. The bonus that BCAAs provide is both their muscle building and muscle sparing properties will mean when you have attained your desired weight loss you will be much more likely to maintain it as you have kept the muscle which keeps your metabolism high which will assist in those post diet rebounds that most women seem to experience.
Without a doubt the females out there need to get on the Amino Charge train and not let the males reap all the benefits.
1. Gran et al. 2011 The actions of exogenous leucine on mTOR signalling and amino acid
transporters in human myotubes. BMC Physiology
2. .Hassmen et al 1994. Branched chain amino acid supplementation during 30km
competitive run: mood and cognitive performance. Nutrition
3. .Dudgeon et al 2016. In a single blind, matched group design: Branch chain amino acid
supplementation and resistance training maintains lean body mass during a caloric
restricted diet. Journal of the international society of sports nutrition.