Taking Charge of Your Health

Hello everyone! Welcome back to another edition of Ask the
ND. I’m Dr. Jeremy Wolf. Amino Acids are well known for being the building
blocks of proteins. And proteins are important because they cause
a vast majority of the chemical reactions that occur in our body. Amino acids contribute to a variety of other
functions that occur in the body including energy production during an after exercise,
stimulating muscle development, combating fat build up and boosting your immune system. There are several classes of amino acids and
in this episode of Ask the ND, we’re going to focus on one specific class, the branch
chain amino acids. Branch chain amino acids refer to a group
of essential amino acids, including leucine, isoleucine and valine. They’re called branch chain amino acids due
to their structure. Branch chain amino acids are considered essential
because the body does not make them. So we therefore must get them in our diets
or supplements. Branch chain amino acids are present in all
protein containing foods. Some of the best sources for branch chain
amino acids include chicken, tuna, salmon, egg whites and peanuts. One of the major benefits of branch chain
amino acids are in there ability to improve exercise performance. Research has shown that exercise increases
serotonin, which is believed to cause fatigue. Branch chain amino acids are believed to reduce
serotonin by competing with its precursor, tryptophan. Let’s take a closer look at the branch chain
amino acids and how they function in the body. Here’s the rundown. Leucine is the most beneficial of the branch
chain amino acids and is often times referred to as the main amino acid in the group. It is responsible for aiding in the growth
and repair of muscles, specifically skeletal muscle due to its role in the anabolic pathway. Isoleucine plays a critical role in the energy
supply to muscle tissue during exercise as it helps to increase glucosoe uptake and usage. It also seems that it may have the ability
to induce muscle protein synthesis similar to leucine, just not as strong. Valine is similar to leucine and isoleucine
and may support muscle coordination and prevent breakdown of muscles. While many of the protein powders on the market
are packed with branch chain amino acids, these amino acids come as individual supplements
as well, which may offer better absorption. The most critical time to take these supplements
are around the time of your workout. This means either pre or post workout. When it comes to choosing a branch chain amino
acid supplement, they come in different ratios of leucine to isoleucine and valine. Ratios vary from 2:1: all the way up to 10:1:1. Research has not shown any difference between
these supplements and many believe that the 2:1:1 ratio is best. You will also want to look for a branch chain
amino acid supplement that delivers 5 grams of amino acids, which results in 3 grams of
leucine, 1 gram of isoleucine, and 1 gram of valine. Thank you watching another episode of Ask
the ND. Please subscribe to our Youtube channel for
weekly tips to help you on your journey towards happy wellness. From all of us here at LuckyVitamin, spread
the wellness.

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