Should You Take BCAAs for Muscle Growth?


BCAAs are a collection of three amino acids with a side chain that is branched. They are leucine, isoleucine, and valine (usually in a 2:1:1 ratio). Leucine itself is known to be an “anabolic factor” and signal for muscle protein synthesis, when calories or protein is low, this anabolic signal appears to help prevent muscle…

HOW TO CUT BACK ON SODIUM


The U.S. Food and Drug Administration recommends consuming no more 2,300 mg of sodium per day, with a daily maximum of 1,500 mg for older adults. If you’re actively trying to reduce the amount of sodium in your diet, a study published in the European Journal of Clinical Nutrition offers some insight into what can…

MOST ANABOLIC PROTEIN SHAKES


Active adults have plenty of choices when it comes to protein powders. There are single source products containing only one type, and blends that make use of two or more protein sources. An interesting study published in the Journal of the International Society of Sports Nutrition put whey protein concentrate up against egg albumen in…

THE SKINNY ON FAT


In reality, your body needs dietary fat to work properly. Your heart cells, for example, run almost entirely on fatty acids. Fat is also necessary for vitamin and mineral absorption, as well as cellular energy. However, not all fats have the same nutritional value to your body. Trans fat found in vegetable shortenings and partially…