Odgovor To sep 08, 2015 16:32

BCAA & IF - By muscle prof..

When it comes to Intermittent Fasting, one of the biggest questions people ask is, “Should I be take BCAAs while I’m fasting to reduce muscle loss?” To figure out if that is a good idea, we need to evaluate what BCAAs do and how their action can affect the fasting period.

A hallmark of intermittent fasting is the ability to reduce plasma concentrations of insulin. A study by Halberg et al., (2005), showed that when individuals fasted, insulin levels were significantly reduced which was coupled with an increase in free fatty acid availability. Under the right circumstances, this could lead to greater fat oxidation over time.

Zhang et al., (2011), evaluated the effects of BCAA supplementation on plasma insulin and free fatty acid levels. Unsurprisingly, the researchers determined that after ingestion of 5g of BCAAs, there was a sharp increase in insulin coupled with a significant decrease in FFA concentration. This decrease in FFA availability lasted for roughly 3 hours.

Based on the above, maintaining low insulin concentrations during the fasting period would be more optimal if free fatty acid oxidation is the primary goal. Additionally, multiple studies examining various types of fasting have indicated that fasting may be muscle sparing. In fact, studies by Lowell et al., (1987), and Nørrelund et al., (2003) have shown that increased concentrations of free fatty acids may have a muscle sparing effect. This could be attributed to increased rates of fat oxidation rather than usage of amino acids for energy production or even elevated levels of ketones themselves, which appear to have some protein sparing effects as well. Based on the current evidence, if you choose to use a fasting approach, it may not be ideal to consume BCAAs during this period.

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