Branched-Chain Amino Acids- Not Just For Building Muscle

Amino acids are the building blocks of protein. The words “branched chain” simply refers to their chemical structure. They are amino acids that have one carbon atom bound to more than two other carbon atoms.

A study was published in the journal Cell Metabolism which concluded that branched chain’ amino acids (BCAAs) may increase life span by inducing mitochondrial biogenesis, which is the spontaneous generation of new mitochondria.[1] Mitochondria are known for supplying cellular energy. The study also concluded that BCAAs upregulate (make more of) the expression of a pro-longevity gene.[2,3,4]

The BCAAs are leucine, isoleucine and valine. These are essential amino acids. Each of these three benefit many biological processes in our body. But they are best known for their ability to build our muscle mass.[5]

Isoleucine is needed for the formation of hemoglobin and to regulate blood sugar and energy levels. It plays an important role in muscle strength and endurance and is a source of energy for muscle tissues. Isoleucine also promotes muscle recovery after an intense workout.[6]

Leucine facilitates healing by modulating the release of natural pain-reducers called enkephalins. Leucine is a precursor of cholesterol and also increases the synthesis of muscle tissue.[7]

Valine is essential in muscle growth and development, muscle metabolism, and the maintenance of nitrogen balance in the body. It can be used as an energy source in place of glucose. Valine has also been used as a treatment for brain damage caused by alcohol.[8]

The BCAAs are formed during photosynthesis when sunlight shines on a green plant. Since BCAAs originate from plants, and eating low on the food chain is the least polluted source of nutrition, I look towards plants to get mine. Beans and peas are a good source for all of the BCAAs. And if you’re interested in protein powder, pea protein powder happens to be high in BCAAs. My favorite source of the BCAAs is Warrior Blend, from SUNWARRIOR.

Craig B Sommers ND, CN

1 D’Antona G, Ragni M, Cardile A, et al. Branched chain amino acid supplementation promotes survival and supports cardiac and skeletal muscle mitochondrial biogenesis in middle-aged mice. Cell Metab. 2010 Oct 6;12(4):362-72.

2 Chowanadisai W, Bauerly KA, Tchaparian E, Wong A, Cortopassi GA, Rucker RB. Pyrroloquinoline quinone stimulates mitochondrial biogenesis through cAMP response element-binding protein

phosphorylation and increased PGC-1alpha expression. J Biol Chem. 2010 Jan 1;285(1):142-52.

3 Kelly G. A review of the sirtuin system, its clinical implications, and the potential role of dietary activators like resveratrol: part 1. Altern Med Rev. 2010 Sep;15(3):245-63.

4 Kelly GS. A review of the sirtuin system, its clinical implications, and the potential role of dietary activators like resveratrol: part 2. Altern Med Rev. 2010 Dec;15(4):313-28. 


5 Karlsson, H. K. R. (2004). "Branched-chain amino acids increase p70S6k phosphorylation in human skeletal muscle after resistance exercise". AJP: Endocrinology and Metabolism287: E1–7. doi:10.1152/ajpendo.00430.2003. PMID 14998784.

6,7,8 http://en.wikibooks.org/wiki/Structural_Biochemistry/Proteins/Amino_Acids#Amino_Acid_Subdivisions
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Ten Reasons to Choose Plant Protein Over Whey Protein

  1. Whey protein linked to cancer promotion:

The hormone IGF-1 only occurs in animal protein, one of the best sources being protein from cow’s milk. IGF-1 has been shown to promote cancer cell growth in humans.[1]  Studies show that increased levels of IGF-1 lead to increased growth of existing cancer cells.[1] Dietary interventions and modifications such as vegan diets have been shown to down regulate (make less of) IGF-1 and have been associated with lower risk of cancer.[2]  It has been proven that people with exceptionally low levels of IGF-1 (Laron syndrome) are resistant to cancer.[3][4][5][6]   IGF-1 does not occur in plant protein and plant protein has not been shown to promote cancer growth.

  1. Whey protein linked to aggravation of acne:

According to studies, healthy male adults may develop acne after the consumption of whey protein. The studies indicate that dairy protein enhances IGF-1 and acne aggravation.[7][8] Plant protein has not been linked to acne.

  1. Whey protein linked to flatulence, bloating, cramps, diarrhea, nausea and rumbling stomach:

Seventy-five percent of all African American, Jewish, Mexican American, and Native American adults are lactose intolerant.[9] Both whey concentrate and whey isolate contain lactose.[10]  However, whey concentrates contain higher amounts of lactose.  Lactose intolerant people will suffer a variety of digestive issues which may include abdominal bloating, cramps, flatulence, diarrhea, nausea, vomiting and a rumbling stomach.[11]   Lactose only occurs in dairy protein and does not occur in plant protein.

  1. Whey protein may cause constipation:

Numerous studies concluded that constipation in children can have an allergic pathogenesis to whey and other dairy proteins.[12][13][14] Plant protein has not been linked to constipation.

  1. Whey protein can dangerously lower blood sugar:

Whey protein has been shown to lower blood sugar.[15] Caution is advised for people with diabetes or low blood sugar and in those taking drugs that affect blood sugar. According to Mayo Clinic, blood sugar levels may need to be monitored by a qualified healthcare professional and medication adjustments may be necessary for those consuming whey protein.[16] Plant protein has not been shown to have effects on blood sugar.

  1. Whey protein may cause abnormal heart rhythms:

According to Mayo Clinic, whey protein may cause abnormal heart rhythms.[16]  Plant protein has not been shown to effect heart rhythms.

  1. Whey protein may cause headaches:

According to Mayo Clinic, whey protein may cause headaches. [16] Plant protein has not been linked to headaches.

  1. Whey protein may increase the risk of diabetes:

According to Mayo Clinic, whey protein may increase the risk of diabetes. [16] Plant protein has not been linked to increased risk of diabetes.

  1. Whey protein may increase the risk of bleeding:

According to Mayo Clinic, whey protein may increase the risk of bleeding.[16] Caution is advised in people with bleeding disorders or in those taking drugs that may increase the risk of bleeding. Dosing adjustments may be necessary. Plant protein has not been shown to increase the risk of bleeding.

  1. Whey protein may cause drowsiness:

According to Mayo Clinic, drowsiness or sedation may occur when consuming whey protein. They advise using caution if driving or operating heavy machinery. Plant protein has not been linked to drowsiness or sedation.[16]

References 

 [1] Arnaldez F, Helman L (June 2012). "Targeting the insulin growth factor receptor 1". Hematol. Oncol. Clin. North Am. 26 (3): 527–42, vii–viii.doi: 10.1016/j.hoc.2012.01.004PMC 3334849PMID 22520978.

[2] McCarty M (1999). "Vegan proteins may reduce risk of cancer, obesity, and cardiovascular disease by promoting increased glucagon activity". Med. Hypotheses 53 (6): 459–85. doi:10.1054/mehy.1999.0784.PMID 10687887.

[3] Gallagher E, LeRoith D (April 2011). "Is growth hormone resistance/IGF-1 reduction good for you?". Cell Metab. 13 (4): 355–6.doi:10.1016/j.cmet.2011.03.003PMID 21459318.

[4]  Guevara-Aguirre, J; Balasubramanian, P; Guevara-Aguirre, M; Wei, M; Madia, F; Cheng, CW; Hwang, D; Martin-Montalvo, A et al. (2011). "Growth Hormone Receptor Deficiency Is Associated with a Major Reduction in Pro-Aging Signaling, Cancer, and Diabetes in Humans". Science Translational Medicine 3 (70): 70ra13.doi:10.1126/scitranslmed.3001845PMC 3357623.PMID 21325617.

[5] Bai, Nina. "Defective Growth Gene in Rare Dwarfism Disorder Stunts Cancer and Diabetes". Scientific American. Retrieved17 February 2011.

[6] Winerman, Lea. "Study: Dwarfism Gene May Offer Protection From Cancer, Diabetes"PBS. Retrieved 17 February 2011.

[7] Dermatology. 2012; 225(3):256-8. doi: 10.1159/000345102. Epub 2012 Dec 13. http://www.ncbi.nlm.nih.gov/pubmed/23257731

[8] Nestle Nutr Workshop Ser Pediatr Program. 2011; 67: 131-45. doi: 10.1159/000325580. E pub 2011 Feb 16. PMID: 21335995  http://www.ncbi.nlm.nih.gov/pubmed/21335995 

[9] Lactose Intolerance". Johns Hopkins Health Library. Retrieved 2014-02-18. 

[10] General guidelines for milk allergy". Oregon Health & Science University.

[11] Lactose Intolerance". National Digestive Diseases Information Clearinghouse (NDDIC). NIDDK. Retrieved 29 November 2011.

[12] Davidson, M, Kugler, MM, Baue, CH. Diagnosis and management in children with severe and protracted constipation and obstipation. J PEDIATR. 1963;62:261–275.

[13] Lothe, L, Lindberg, T. Cow's milk whey protein elicits symptoms of infantile colic in colicky formula-fed infants: a double- blind, crossover study. Pediatrics. 1989;83:262–266.

[14] Abrahamian, FP, Lloyd-Still, JD. Chronic constipation in childhood: a longitudinal study of 186 patients. J Pediatr Gastroenterol Nutr. 1984;3:460–467.

[15] J Nutr Biochem. 2014 Jan;25(1):36-43. doi: 10.1016/j.jnutbio.2013.08.012. Epub 2013 Oct 5.

[16] http://www.mayoclinic.org/drugs-supplements/whey-protein/safety/hrb-20060532
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