Branch Chain Amino Acids By: Timmy Phomsouvanh

Introduction  My name is Timmy Phomsouvanh and my major is Human Performance Management with a minor in Nutrition Education  I chose this topic because I’ll be working in a fitness setting and questions about supplements tend to come up.

Overview  History  What is it?  Different BCAA’s  Supplements  Suggested Intake  Food Chart  Conclusion

History  Leucine was discovered in 1818 by Joseph L. Proust in putrefying cheese  Henri Braconnot discovered leucine for himself while decomposing meat with sulfuric acid. - Gave the name because of its sparkling white appearance  Valine was discovered in 1901 by German scientist named Emil Fischer. He discovered it by hydrolyzing milk protein called casein.  Isoleucine was discovered in 1904 by Felix Ehrlich. It was first isolated from fibrin; a protein that takes part in blood clotting

What is it?

Leucine  Has a branched hydrocarbon side chain (is hydrophobic)  Strongest and most important BCAA for inducing anabolism  Helps athletes rebuild muscle and increase their physical endurance and strength  Utilized in the liver, adipose and muscle tissue  Foods: Nuts, brown rice, almonds, fish, beef, milk, eggs, etc.

Isoleucine  Energy supply of muscle tissue- critical during periods of extensive exercise  Interchangeable with leucine and occasionally with valine in proteins  Foods: Meat and other animal produce, dried peas, and walnuts

Valine  Promote normal growth, repair tissues, regulate blood sugar, and provide body with energy  Maintenance of a proper nitrogen balance in the body  Helps breakdown of muscle supplying the muscles with extra glucose for energy production during intense physical activity  Foods: meats, dairy products, soy products, beans and legumes

BCAA’s Supplementation  Pill or Powder form  Look at nutrition label  Ratio- 2:1:1, 4:1:1 Foods  High quality protein- mainly animal meat or animal products such as eggs and milk.  Incomplete protein- lentils, dried beans and peas, nuts, and cereals.

Suggested Intake Dietary Reference Intake (DRIs) for Essential Amino Acids Amino Acids Estimated Average Requirement for Children 1-3 years (mg/kg/day) Estimated Average Requirement for Adults (mg/kg/day) Isoleucine2215 Leucine4834 Valine2819

Popular Food BCAA Content

Conclusion  Discussed branch chain amino acids  The three different BCAA’s- leucine, isoleucine, and valine  Supplements and Foods  Suggested intake per day  Food content

References  Burke, L. M. (2001). Branched-Chain Amino Acids (BCAAs) and Athletic Performance. International Sportmed Journal, 2(3), 1.  Williams, M., Anderson, D., & Rawson, E. (1999). Protein: The Tissue Builer. In Nutrition for health, fitness, & sport (10th ed., pp ). Boston, Mass.: WCB/McGraw-Hill.  Gleeson, M. (2005). Interrelationship between Physical Activity and Branched-Chain Amino Acids. Journal Of Nutrition, S-1595S.  Shimomura, Y., Murakami, T., Nakai, N., Nagasaki, M., & Harris, R. A. (2004). Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise. Journal Of Nutrition, S-1587S.  Shimomura, Y., Yamamoto, Y., Bajotto, G., Sato, J., Murakami, T., Shimomura, N., &... Mawatari, K. (2006). Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle. Journal Of Nutrition, 136(2), 529S-532S.  McNight, C. (2014, January 31). Branch Chain Amino Acids Benefits. Retrieved September 8,  McArdle, W., & Katch, F. (1999). Sports & exercise nutrition. Philadelphia: Williams & Wilkins.

References Continued  Turley, J., & Thompson, J. (2013). Nutrition: Your life science. Australia: Wadsworth Cengage Learning.  Blomstrand, E., Eliasson, J., Karlsson, H. R., & Köhnke, R. (2006). Branched-Chain Amino Acids Activate Key Enzymes in Protein Synthesis after Physical Exercise1-3. Journal Of Nutrition, S-273S.  Guinter, B. (2014, February 26). Branched-Chain Amino Acids - First Supplement Usage. Retrieved September 9,  What Are BCAA's And How Do They Work? (2012, February 22). Retrieved September 15, 2014, from  Hajoway, M. (2003, November 21). The Importance Of BCAA's! Retrieved September 10, 2014, from  Evans, G. (2013, October 24). What Are BCAA Supplements? Retrieved September 10,  Roussell, M. (2013, February 22). “What Are The Best BCAA Food Sources?”. Retrieved September 2,  Freedman, L. (n.d.). Supplement Guide: Branched-Chain Amino Acids. Retrieved September 11, 2014.