One of the major issues that puts people off when it comes to training and exercise is the recovery period – people can't handle the sore tired muscles that result from a good work out. BCAA's or Branch Chain Amino Acids have a large role to play when it comes to recovery, unfortunately however many people overlook this key area of supplementation – the body can't manufacture BCAA's, they must be supplied through diet and supplementation.

There are 3 main essential amino acids that are responsible for anti catabolic (Stopping the breakdown of muscle and tissue) and anabolic (increasing muscle growth) activity.

• Leucine – Increases muscle mass, repairs muscle tissue, regulates blood sugar.
• Valine – Repairs muscle tissue, is used for treatment of gallbladder and liver disorders.
• Isoleucine – regulates blood sugar, aids repair of muscle tissue.

It doesn't matter what exercise you do; gardening, weight training, cleaning, or running, muscle soreness can occur from all forms of movements. Not many people know this but the muscle fatigue and pain one experiences from training is actually the muscle fibres being broken apart, this sensation can last as long as 3–5 days (DOMS – delayed onset muscle soreness). The good news is though that once these muscle fibres have been broken they grow back stronger – this is exactly why when we exercise our muscles we grow stronger and build muscles. It is in this stage of rebuilding the muscle fibres that BCAA's have an important role to play, the faster you recover, the faster you can get back to training!

BCAA's can speed up the repair of muscle tissue and reduce muscle soreness from:

• Weight Training – take before and after to stop muscle soreness and increase muscle gain and tone.
• Team Sport Participation – take before and after the game to reduce muscle breakdown and increase performance and to improve post game recovery.
• Running and Cycling – take before and after to reduce muscle breakdown and to improve performance, especially during long distance events. Improves the bodies ability to burn carbohydrates and fat as energy during this type of activity.
• Group exercise classes such as Combat or Pump – to improve recovery, muscle protection and the bodies ability to burn fat during the class; take before and after.
• CrossFit and high intensity activity – to protect muscle tissue, repair muscle tissue and increase the bodies ability to keep a high level of improved performance. Allows body to burn fats and carbohydrates for energy – take a high dose before and a normal dose afterwards.
• Boxing, MMA, UFC and the like – improves performance and protects and recovers the muscles and muscle tissue during a fight – take before and after.

These are just a few examples of where and how BCAA's can be most effective, BCAA's can also be effective in the treatment of burns, trauma and infections and recovery from other illnesses.

The main categories of recommendation would be:

• Muscle gain and tone
• Fat loss
• Performance enhancement
• Reducing muscle deterioration after illness, hospitalisation or stress
• Stopping muscle soreness – of course!

So what are you waiting for? Stop by our Fitness & Nutrition page and pick yourself up a hot deal on some BCAA's today!