Transcript 2nd Nutritional Timing Window and BCAA / FFAA

Sports Nutrition
Session 3
2nd Nutritional Timing Window
Branched Chained Amino Acids and Free Form Amino Acids
Sports Nutrition
Session 3
Objectives:
The students will learn the benefits and pitfalls of nutritional timing
associated with athletic performance.
•The student will learn what nutrients are appropriate to consume
during the 2nd Nutritional Timing Window to enhance athletic
performance.
•The student will learn the difference between branched chained
amino acids and free form amino acids and how the effects athletic
performance.
•SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5
nd
2
Nutritional Window
During Training;
 Consume a sports drink that has some protein (~5-10 g
whey – Free Form Amino Acids).
 Such as: Muscle Milk (Protein H2O, Chocolate Milk,
Accelerade Recovery)
Nutritional Aids Facts
 Muscle fiber size increases most with CHO + amino acids.
 The synergistic effect of CHO + Amino Acids ingestion
maximizes the anabolic response presumably by attenuating
the post- exercise rise in protein degradation.
Branched Chain Amino Acid
 A branched-chain amino acid (BCAA) is an amino acid having
aliphatic side chains with a branch.
 There are three BCAAs: leucine, isoleucine and valine.
 The BCAAs are among the nine essential amino acids for
humans, accounting for 35% of the essential amino acids in
muscle proteins.
 BCAA tend to break down slowly, therefore are not recommend
for pre and post nutrition for athletes.
Free Form Amino Acids
 Free Form Amino Acids are singular molecules, not attached by
peptide bonds to other amino acids.
 Crystalline free form amino acids do not need to be digested. They are
assimilated directly into the body and ready to be utilized.
 Crystalline FFAAs are absorbed into the bloodstream and are
available to the tissues within 20 minutes, requiring no digestion to
be utilized. This ensures that the appropriate amino acids can be
available immediately after exercise when the muscle is especially
receptive to nutrients and blood flow remains high.