BRANCHED-CHAIN AMINO ACIDS:
•Best Taken after Exercise, not Before! 🤗
•Leucine, isoleucine and valine are called branched-chain amino acids (BCAAs.)
•They are essential amino acids, which means they must be consumed in the diet.
•BCAA’s are involved in protein synthesis, tissue repair, signaling a biochemical pathway essential for muscle protein synthesis (i.e. mTOR) and blood sugar control.
•A meta-analysis that combined the results of seven studies showed that BCAA supplements are best taken after exercise, not before.
•Leucine consumption before your workout promotes sluggishness and fatigue.
•The neurotransmitter dopamine increases mental arousal and greater levels of motivation.
•Recent research has showed that leucine competitively inhibits dopamine precursor tyrosine into the brain.
•Pre-workout leucine and BCAA consumption is not the best for optimal muscular performance!
•When BCAA’s are taken after exercise, they reduce post-exercise muscle soreness and creatine kinase – a marker of muscle damage – better than rest alone.
•BCAA’s promote recovery by stimulating the mTOR pathway to increase protein synthesis to repair injured tissue.
•Leucine, one of the BCAAs, is the most important chemical that turns on the mTOR pathway, so it is likely that consuming leucine after exercise would be just as effective (and cheaper) than consuming BCAA’s
•(Nutrition, 42: 30-36, 2017.)
Via @businessinsideruk: Stephen Hawking's Cambridge PhD thesis has been published online for the first time.
The 119-page document was submitted by a 24-year-old Hawking at Trinity Hall college, part of the University of Cambridge.
In a statement accompanying the release, he writes: "By making my PhD thesis Open Access, I hope to inspire people around the world to look up at the stars and not down at their feet; to wonder about our place in the universe and to try and make sense of the cosmos. Anyone, anywhere in the world should have free, unhindered access to not just my research, but to the research of every great and enquiring mind across the spectrum of human understanding." Read the thesis: uk.businessinsider.com