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What Are BCAAs—and Are They Worth It?

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What are BCAAs? | Do BCAAs work? | BCAAs vs whey | BCAAs vs. EAAs | BCAAs vs food | Bottom line

“Get ripped with BCAAs,” says the company that sells them.

“I took BCAAs and had way more gains,” says guy at the gym.

“Taking BCAAs twice a day helps recovery,” says fit human on Twitter.

With all the talk, it’s enough to make any muscle-conscious person wonder: Should I be taking a branched-chain amino acid (BCAA) supplement!?

Unless, however, you’re a molecular biologist with a specialty in muscle development. (That’s me.)

Or you’re someone like Stuart Phillips, PhD, one of the world’s top protein researchers. He’s the principal investigator at McMaster University’s protein metabolism lab—one of the most prolific protein metabolism labs in history, publishing more than 250 research papers that have been cited more than 32,000 times.

When making BCAA claims, people often cite research from Dr. Phillips’ lab.

Yet Dr. Phillips doesn’t recommend BCAA supplementation—for anything.

So if THE expert on BCAAs doesn’t recommend them, why do so many people swear by the supplement?

And what other, less expensive options might work just as well or better?

Let’s find out.

What are branched-chain amino acids (BCAAs)?

Before we get into what BCAAs are, let’s talk about amino acids in general.

Amino acids are the building blocks for protein. There are 20 different amino acids, divided into three categories.

Amino acids can be divided into three categories: essential amino acids, conditionally essential amino acids, and non-essential amino acids.

Your body can make some amino acids—these are called “non-essential”—but they have to get others from food. These are called essential amino acids. Conditionally essential amino acids can be made by the body some of the time, but not under times of stress—like after a tough workout, or when you’re sick.

Branched-chain amino acids (BCAAs) are a subgroup of three essential amino acids (EAAs):

Isoleucine
Leucine
Valine

Of the three BCAAs, leucine is the most researched, and appears to offer the biggest physiological benefit. It stimulates muscle protein synthesis, which is when muscle cells assemble amino acids into proteins. This process is key if you want to build muscle strength and size.

Around the turn of the millennium, Dr. Phillips was one of several researchers who helped figure out that leucine was the star of the muscle-building show, because of its stimulating effect on protein synthesis.1-4

When his and other studies were published, people in the muscle-building universe got excited.

Their thinking went like this:

But hold up, muscle-building universe—don’t get too excited…

Do BCAAs work?

Probably not—for many reasons. Here we go into just three of them.

Reason #1: Leucine can’t build muscle without other amino acids.

Here’s an analogy: Think of muscle as a brick wall.

Granted, this will be an unusual wall that someone builds and destroys over and over again—but visualize a wall nonetheless.

When it comes to building that wall, leucine is the most important brick. The wall doesn’t get built without it.

But leucine can’t finish the job all by itself. You also need histidine bricks, lysine bricks, methionine bricks, and many other amino acid bricks.

If you only have a pile of leucine bricks? No wall.

If you have a pile of leucine, isoleucine, and valine (the BCAAs)? Still no wall.

You need bricks from all 20 amino acids.

Bottom line: To build muscle, you need all the amino acids, not just leucine.

Reason #2: Leucine doesn’t work like lighter fluid.

People wrongly assume: The more leucine (from BCAAs, EAAs, or whole protein) you take, the more protein synthesis you get. And more protein synthesis means bigger muscles.

Light those muscles up, baby!

Except the mechanism is more like a dimmer switch, Dr. Phillips explains.

Leucine will turn up the protein synthesis switch—but not indefinitely.

It doesn’t continually make the lights brighter and brighter until it’s just you and the sun hanging at the gym, getting infinitely more swole.

Here’s how it actually works:

About 0.5 grams of leucine turns on the lights, initiating muscle protein synthesis. You’ll find that much in an egg—or any other food that contains at least 5 grams of complete protein.4

You’ll max your wattage somewhere around 2-3 grams of leucine, though the exact amount will vary based on your sex, body size, and age.4-6 You’ll find roughly that much in a meal that contains ~20-30 grams of complete protein, found in:

3-4 ounces of meat
3-5 eggs
1-2 cups of Greek yogurt or cottage cheese

Bottom line: Leucine turns up muscle protein synthesis, but only to a point.

Reason #3: BCAAs don’t go straight from your mouth to your muscles.

They first have to make their way through your intestines, and into the bloodstream. (And many don’t.)

Amino acids compete with one another to enter little doorways (called transporters) to get into the bloodstream. And they can only use the doors specific to their amino acid type. If you flood your GI tract with single amino acids from a BCAA supplement, the doors reserved for single amino acids will get backed up. Instead of your bloodstream, they end up in your toilet.

And the ones that do get into the bloodstream? They still have to find their way into your muscles. (Again, many don’t.)

That’s because leucine can only get into a muscle cell if another amino acid (called glutamine) happens to be leaving the muscle at the same time. So if you have a ton of leucine—and not enough glutamine—leucine either can’t get into the muscle cell at all or it does so very slowly.

Bottom line: Leucine needs glutamine to effectively get into muscle cells.

What’s best: BCAAs vs. whey protein vs. EAAs vs. food

Let’s start with the truth, straight from Dr. Phillips’s email to me when I told him about this story: “BCAAs are a waste of money… kind of sums up my position.”

Here’s why:

If you want to supplement, spend your money on Essential Amino Acids (EAAs). You need all of the EAAs to build muscle, not just leucine.

But, for most people, even EAA supplements aren’t necessary. And they may not be superior to… food. Truth is, we don’t fully understand the complexity of the interactions between amino acids and other nutrients in the body. It’s likely that the ratio of amino acids is more important than the absolute amount of one amino acid or nutrient.

Luckily, we evolved eating whole foods that likely (naturally) have the ratios we need to function well.

In other words, the best “supplement” may be the one that you slice with a knife, spear with a fork, and mash between your molars before swallowing.

The #1 source of amino acids

Yogurt, chicken, rice combined with beans, and other protein-rich foods contain all of the amino acids that most people need for muscle development. And, they cost less than supplements.

The “just eat real food” approach will work for you if:

✓ You’re ready, willing, and able to eat protein-rich foods throughout the day. Data shows muscle growth is maximized by a daily protein intake of 1.6-2.2 grams/kilograms (g/kg) body weight. Try to distribute protein throughout the day, with an intake of about 0.4-0.6 g/kg per meal (assuming you eat about 3-4 meals per day). For specific protein recommendations based on your sex, age, and body size, use our macros calculator.

✓ You’re under age 65. It takes less protein to stimulate protein synthesis when you’re younger, making it pretty easy to get all you need from food.

The #2 source of amino acids

Let’s say consuming 1-2 protein portions per meal sounds unlikely. In that case:

Whey protein is your next best option.

As the chart below shows, when compared to other protein powders, whey contains the most leucine and EAAs per scoop.8,4

The Leucine Amino Acid Reference Ratio (Leu AARR) compares the leucine content of popular protein sources. In this case, the higher the number, the more leucine a protein powder provides.

(Read “How to choose the best protein powder” to fully understand how these options stack up.)

Whey protein is a great option for:

✓ People who don’t really like protein-rich foods. If you’re not sure if this describes you, write down what you ate in the last few days. Then check how many palm-sized portions of protein you tend to eat per meal. If you’re not getting 1-2 palms of protein per meal, whey might save the day.

✓ You’re trying to lose weight—and you’re hungry. You might want to periodically mix up a simple whey protein shake to stop the growlies—for relatively few calories.

✓ You’re 65 or older. Protein needs go up as we age. At the same time, some older people either feel less hungry or have trouble chewing and digesting certain protein foods. All of this makes it more difficult to get enough protein from food alone.

✓ You’re trying to gain muscle while losing fat. Usually, when people gain lean mass (which includes muscle), they also gain a bit of fat along with it. Conversely, when they lose fat, they also lose some muscle.

(No one ever said life was fair.)

But you might be able to minimize your muscle loss if you eat more protein while cutting calories, finds research.9

Compared to a steak, whey protein is relatively low calorie, making it easier to boost your protein consumption without also boosting your calorie intake.

So, if you’re older, or wanting to increase protein consumption in an easy, calorie-minimal way, whey’s a good protein source to add to the roster.

The #3 source of amino acids

For the vast majority of people, either whole foods or whey protein offers everything they need.

But EAAs might be a good option if:

✓ You’re an athlete who’s trying to shed fat for a competition. Whey protein isn’t calorie-dense. But in those rare situations where every single calorie counts, it might make sense for you to use EAAs instead, which provide your muscles with the essential building blocks, at very few calories.

✓ You can’t stomach protein powders. Some people have trouble digesting whey and other protein powders. Or they could be allergic to dairy. In those cases, EAAs might be a better option.

✓ You don’t mind the flavor of EAAs. Fair warning: they’re bitter.

When should you consume protein? Before, during, or after exercise?

Maybe you’ve heard that you should consume protein right after a workout—in order to take advantage of something called “the anabolic window.”

But this is a misinterpretation of the research.

Yes, exercise does make muscles more sensitive to protein synthesis. In other words, the anabolic window is real. But that window remains wide open for a long time. Eating meals within two to four hours of your workouts put you well within it.

And most people, unless they’re fasting, are going to eat within four hours of a workout.

Bottom line: BCAAs (usually) aren’t worth it.

Even after you read this, maybe you still want to try BCAAs. Or you have a client who’s itching to experiment with them.

That’s okay!

Because the best way to find out whether anything does or doesn’t work for you is this: run an experiment.

How to experiment with BCAAs if you really, really want to try them.

Before you start, decide on a few metrics to track. You could measure your:

Appetite, on a 1 to 10 scale before and after meals.
Weight or girth measurements
Power / strength output at the gym

Jot down your baseline(s).

Then go ahead and start taking BCAAs.

After a few weeks, check back in. How do you feel? What progress are you making? Is the supplement working? Have you seen a difference?

If yes, keep doing what’s working.

If no, that’s helpful information that could save you some money.

References

Click here to view the information sources referenced in this article.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that’s personalized for their unique body, preferences, and circumstances—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification.

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Source: precisionnutrition.com

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European Court of Human Rights Affirms Freedom of Religion or Belief of Russian Scientologist

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LOS ANGELES, Calif., Oct. 6, 2021 (SEND2PRESS NEWSWIRE) — The European Court of Human Rights (ECHR) has once again affirmed the rights of Scientologists in Russia to practice their religion based on Article 9 of the ECHR Convention for the Protection of Human Rights and Fundamental Freedoms, announced the Church of Scientology International.

PHOTO CAPTION: European Court of Human Rights (Photo by Katrinitsa, Creative Commons license).

Article 9 states:

“Everyone has the right to freedom of thought, conscience and religion; this right includes freedom to change his religion or belief and freedom, either alone or in community with others and in public or private, to manifest his religion or belief, in worship, teaching, practice and observance.

“Freedom to manifest one’s religion or beliefs shall be subject only to such limitations as are prescribed by law and are necessary in a democratic society in the interests of public safety, for the protection of public order, health or morals, or for the protection of the rights and freedoms of others.”

In its September 28, 2021, judgment in Kuropyatnik v. Russia, (Application no. 64403/11), the ECHR ruled that Scientologist Vladimir Leonidovich Kuropyatnik, a Moscow Scientologist, was illegally detained by a Russian police officer who questioned him on the basis of his membership in the Scientology religion.

The Court found Kuropyatnik’s October 13, 2010, detention deprived him of liberty and violated Articles 8 and 9 of the Convention for the Protection of Human Rights and Fundamental Freedoms which guarantee the right to respect for private and family life and freedom of thought, conscience and religion.

The ECHR noted that at the time this incident took place, the Church of Scientology had been registered as a religious organization in Russia for more than two decades and that Russian authorities had consistently over the years acknowledged the religious nature of Scientology. This Court found Russian police targeting Mr. Kuropyatnik for being a Scientologist was a blatant abuse of his religious freedom by the Russian state and ordered Russia to pay him EUR8,000 in damages for violating his human rights.

This decision is consistent with the European Court of Human Rights landmark decision of 5 April 2007 in the case Church of Scientology Moscow v. Russia (Application no. 18147/02), which overturned the Moscow city government’s refusal to register the Church of Scientology of Moscow as a religious organization. The Court found that Russia violated the rights of the Church of Scientology under ECHR Article 11 (the right to freedom of association) “read in the light of Article 9” (the right to freedom of religion) when it refused to reregister the Church of Scientology of Moscow.

Once again, the European Court of Human Rights has upheld that Scientologists are guaranteed the same rights by the European Convention on Human Rights granted to those of any other religious organization.

The European Court of Human Rights was established to create a mechanism for the resolution of human rights complaints against States parties to the Convention for the Protection of Human Rights and Fundamental Freedoms. The Convention was adopted by the Council of Europe in 1950. Located in Strasbourg, France, the Court has jurisdiction over 47 states in Europe, including Russia, with a combined population of some 820 million citizens.

This announcement was originally published as a blog on the Scientology Religion website. The Church of Scientology publishes this blog to help create a better understanding of the freedom of religion and belief and provide news on religious freedom and issues affecting this freedom around the world.

The Founder of the Scientology religion is L. Ron Hubbard and Mr. David Miscavige is the religion’s ecclesiastical leader.

For more information on Scientology, visit the Scientology website or the Scientology TV network.

RELATED LINKS

https://www.scientology.tv/

https://hudoc.echr.coe.int/eng#{%22appno%22:[%2264403/11%22]}

https://polis.osce.org/convention-protection-human-rights-and-fundamental-freedoms-amended-protocol-no11

News Source: Church of Scientology International

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Debt Cap Voting: Republicans Are Poised to Thwart Efforts to Raise Borrowing Limits As Defaults Are Approaching

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Washington-As the country barrels towards default, Republicans are ready to sink Democratic efforts to suspend federal borrowing restrictions.

Senate Republicans are blocking measures passed in the House of Representatives that will be suspended Debt limit Until December 2022. At least 10 Republicans must join all Senate Democrats to break the GOP filibuster and pass the bill with a simple majority vote.

Democrats argue that this will give Republicans exactly what they are looking for: a country’s borrowing limit approved only by Democrats.

“Tomorrow’s vote is not a vote to raise debt caps, but rather a procedural step to get Democrats to raise debt caps,” Senate leader Chuck Schumer said Tuesday. “We’re not asking the Republicans to vote for you, they’re just letting them vote.”
more: Why Daily Americans Need to Care About Debt Caps

But the Republicans aren’t retreating. They have full control of Washington and plan to pass trillions of socio-economic packages with zero Republican input, so Democrats must act to raise their federal debt caps themselves. I’ve been doing things that don’t happen for months.

“They said they were ready to work on their own,” Senate Republican leader Mitch McConnell told reporters Tuesday. “The easiest way to do this is to use the tuning process, as I’ve pointed out for two months.”

Republican McConnell has reiterated that Democrats need to raise debt limits to cover the potential trillions of costs in the unpassed portion of President Joe Biden’s agenda, but it has already taken. Debt limits need to be raised to cover spending under the unified Republican-backed Trump administration.

Senator Lindsey Graham (RS.C.) said she did not support voting on ABC News on Tuesday.

“We are not going to empower a radical march towards socialism,” said Graham, a top Republican member of the Budget Committee.

Senator Bernie Sanders, chairman of the Senate Budget Committee, has highlighted potential solutions, including temporarily suspending filibuster rules that require 60 votes for most bills.

“It could go down, at least for a demand on a debt limit to end the filibuster and pass it with 51 votes,” Sanders suggested.

However, to do this, a rally of 50 Democrats needed to remain unified, and both Senator Joe Manchin and Senator Kyrsten Sinecine of West Virginia opposed the change in filibuster rules.

Republicans haven’t been recorded yet and say they’re ready to join the Democratic Party to pave the way for a final vote on Wednesday’s debt restrictions, but moderate Senator Lisa Murkowski, R-Alaska, said Many have opened the door to potential participation.

“I want to make sure I’m doing everything I can to avoid falling into the default situation, and I don’t want to get close to it,” Marcusski said. “We need to confirm. We just need to confirm.”

The country technically reached its debt cap on August 1, and the Treasury took special steps to pay the country’s invoice. However, Treasury Secretary Janet Yellen said her division’s efforts would be completely exhausted by October 18, and defaults would be nearly certain.

Pressure is rising alongside party gridlock, and backup plans have not surfaced.

McConnell and his meeting insist on using a swift budgeting tool called reconciliation that allows Democrats to break filibusters and pass certain laws. The use of this mysterious process is tedious and can take weeks, freeing Democrats into a series of potentially politically distressing votes.

However, insisting on using this process could have additional political interests for Republicans. It will leave Democrats a record of raising debt caps by a large amount, but Wednesday’s vote-simply suspending debt caps at a certain amount-is not. It will affect the Republican story that Democrats are out of control spenders.

Senator Mike Rounds (RS.D.) said on Tuesday that he was “very interested in a particular amount.” “They would have to come in front of the Americans and say,’This is the amount we’re going to spend, so we’re going to increase our debt cap by X.’ There. “

Some Democrats say they support the use of a settlement if it means a quick solution to the debt restriction issue. Manchin said the process should be considered, and Connecticut Senator Richard Blumenthal said when asked by reporters whether to consider fast-track budgeting tools, “everything should be on the table. “.

But with each passing day, Democrats are limited in the amount of time they have to quickly track up debt cap increases through a multi-step process, and Democrats have not begun work on the reconciliation process, even behind the scenes. Tell ABC News about it.

“No, not at this time,” Sanders told ABC News.

Some Democrats were more emphasizing.

“The settlement was never at the table,” said Massachusetts Senator Elizabeth Warren. “I don’t have enough time for the settlement to work.”

But on Tuesday, Schumer did not explicitly exclude it.

Schumer repeatedly mentioned Wednesday’s vote as the preferred way to raise debt caps when asked if they would be excluded using the budgeting process.

“Reconciliation is a complex process drawn out. We have shown the best way. We are moving in that direction,” Schumer refused to entertain Plan B.

If a country defaults, the consequences are definitely catastrophic. The White House warned that unprecedented defaults could shock the global economy and cause a recession. The political impact of both parties is unknown.

Copyright (C) 2021 ABCNews Internet Ventures.

Debt Cap Voting: Republicans are poised to thwart efforts to raise borrowing limits as defaults are approaching

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Which Are the Two Options You Have to Choose From If You Want to Bet on the Go?

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People use their computers and laptops to bet on sports and play casino games all the time. Thanks to the different online betting websites, accessing your favorite hobby has never been easier. Everyone (assuming you live in a country where i Gaming is legal) can try out several betting websites in a matter of seconds. There are many differences between the brands, but in general, all of them allow you to use different features and promotions.

Even though those things are great, there are some drawbacks that have to be taken into account. The biggest one is related to the fact that you need to have access to a computer in order to bet. Some people don’t consider this to be a problem because their job requires them to sit in front of the computer all the time. However, others don’t have the privilege of using a PC or a laptop while at work. That’s why those people have no other option but to use their mobile devices.

We live in a world where most people around us use a smartphone or a tablet daily. We always carry those devices with us, which makes them the ideal “tool” to allow us to bet on the go. Let’s take a look at the two things that you can do if you want to have fun without the need for a computer.

Downloading and installing a mobile app

The first thing you can do if you want to use your smartphone or tablet is to download and install a mobile app. This process is complicated and it might take some time, depending on your preferred mobile OS. Luckily, punters with Android and iOS can get the BoyleSports app directly from this source by EB and start using the services of one of the most popular online betting platforms. Although you can download and install this app within seconds, there are many potential problems that some users might come across if they want other apps.

The most common issue Android users have to face is the lack of an app inside Google Play. Only a few iGaming sites have apps there, so you will most likely have to download and install an apk file. To do that, you need to open your device’s settings and enable the option to install apps from different sources.

Using a mobile website

The mobile application that you might want to download and install has a lot of advantages. However, unless you get the BoyleSports app for Android and iOS from Efirbet, you may spend a lot of time trying to find a legit apk file. The good news is that there is a solution to your problems – the mobile website.

Online bettors who don’t want to deal with the problems of getting an app can simply use the operator’s mobile website. Every online casino and bookmaker has a mobile version of its desktop site. Some of them try to make exact copies of their original websites, whereas others are more innovative. No matter which kind of mobile website you choose, it will let you bet on sports and play the casino games you want to. Furthermore, you can use the different features and promos.

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