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Is the Mind-Muscle Connection Real?
The Muscle PhD
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Is the Mind-Muscle Connection Real?
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Compound vs. Isolation Movements
Finding Success in the Fitness Industry
Can Essential Amino Acids Help You Burn Fat?
Exogenous Ketones and Bodybuilding
Metabolic Flexibility
Front and Backloading Strategies
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Charlie Ottinger
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Compound vs. Isolation Movements
Finding Success in the Fitness Industry
Can Essential Amino Acids Help You Burn Fat?
Exogenous Ketones and Bodybuilding
Metabolic Flexibility
Front and Backloading Strategies
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, are just what your body needs to get started on your goals.</p><h3>What Are Essential Amino Acids?</h3><p>Despite what a lot of people will go the distance to tell you, macronutrients aren’t everything. If you’re trying to lose weight, the quality of your protein plays a major role. Your body needs certain kinds of high quality protein in order to deliver essential amino acids to your body, whether that be through diet, or supplements. While we typically get 20 amino acids from our daily diet, 9 of these acids can’t be produced internally, these are referred to as “Essential Amino Acids.”</p><p>One measure of assessing protein quality is how well a protein source can deliver essential amino acids to your body. Any protein source that cannot deliver all of the EAAs is considered an “incomplete protein.” Conversely, complete proteins are proteins that contain all the essential amino acids. This includes: Meat, Eggs, Dairy Products.</p><p>Now that we’ve got a firm foundation, how does that actually help you burn fat?</p><h3>Protein Synthesis</h3><p>While you might know that your diet plays an integral part in your muscle gain and fat loss, you may not know just how much influence your diet can have on your training. If your diet is low on EAAs, no matter how hard you workout or how long you spend at the gym, you’re going to lose muscle. Essential amino acids heavily influence your body composition, as they are the amino acids responsible for triggering protein synthesis, or short term muscle building.</p><p>Short term muscle building is an energetically demanding process that forces your body to drain energy in a cell. Simply, because your body needs so much energy to build your muscle, you actually end up burning more calories at rest while recovering from hard workouts. Not only does this help with fat loss by itself, but it can also increase the mitochondria in your cells, thus enhancing fat burning even more.</p><h3>Not All Proteins Are Created Equal </h3><p>Complete proteins can make or break your diet. Complete proteins are proteins that give all the essential amino acids, such as: Meat, Eggs, and Dairy Products. On the other hand, incomplete proteins cannot deliver all the essential amino acids, such as: Beans, Legumes, Tofu, Soy, or Vegetables. These incomplete proteins are lacking in one or more of the essential amino acids. Except for soy, it actually has all the essential amino acids, but is low on a lot of them.</p><h3>The Better Essential Amino Acid for Protein Synthesis </h3><p>We’ve mentioned that our body needs 9 essential amino acids that it can’t produce on its own, however, which one should you focus on while building muscle? Leucine is considered a quality amino acid, and can aid in protein synthesis. In fact, we often consider leucine to be the “key” to triggering protein synthesis. You’ll need about 2-3 grams of leucine to maximize protein synthesis.</p><p>Here’s a guideline for when you’re looking for leucine:</p>/0.jpg "Can Essential Amino Acids Help You Burn Fat?")
