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THE EFFECT OF A BCAA SUPPLEMENT WITH
AND WITHOUT CHO ON PERFORMANCE IN
COMPETITIVE CYCLISTS
ALAINE MILLS
GRADUATE THESIS DEFENSE
MASTER OF KINESIOLOGY
SPORTS NUTRITION
What are BCAA’s?
 Branched-chain amino acids
 Isoleucine, leucine, and valine
 Essential amino acids



Account for 35% of the essential amino acids in muscle proteins
Endurance exercise increases energy expenditure and
promotes protein and amino acid catabolism
BCAAs can be oxidized in skeletal muscles, and their oxidation
is enhanced by exercise (Shimomura, 2004)

Endurance exercise activates the BCKDH complex
 BCAAs have been investigated on exercise
performance because of their potential in delaying
the onset of central fatigue (Greer, White, Arguello, & Haymes, 2011).
BCAA’s Continued
 Leucine is the most potent amino acid among the
BCAAs for stimulating protein synthesis


Supplementation of leucine alone may cause BCAA imbalance
2:1:1 ratio of leucine, isoleucine, valine (Shimomura, 2004)
 A number of research groups examined whether
BCAA supplementation might have a beneficial effect
on performance (32–36)


Results are inconsistent
Additional studies are required to clarify the appropriate
amount of BCAA supplementation for beneficial effects and
the responsible mechanisms.
Peripheral Fatigue vs. Central Fatigue in Exercise
 Peripheral


Fatigue in the muscle
Caused mainly by hypoglycemia due to depletion of muscle glycogen
Postponed by carbohydrate (CHO) administration
 Increase blood glucose, and therefore decreasing glycogen depletion

 Central



Mental Fatigue
Fatigue in the CNS (i.e. Brain)
Possibly due to serotonin release
Central Fatigue Hypothesis
 The central fatigue hypothesis is based on the premise
that an increase in serotonin levels in the brain during
exercise results in the perception of fatigue
 Tryptophan, an essential amino acid, is the precursor to
serotonin

Competes with the BCAAs to cross the blood-brain barrier
 A higher concentration of BCAAs in the blood can
decrease the amount of tryptophan the cross the BBB,
therefore decreasing serotonin

Delaying central fatigue
Pre-exercise Supplements
 The use of pre-exercise supplements has become an
increasingly popular practice among recreational and
competitive athletes (Walsh, et al., 2010)
 Supplements are particularly useful to athletes who
participate in prolonged activities on consecutive days that
result in depleted muscle and liver glycogen (Skillen et al., 2008)
 Carbohydrate in combination with protein as a pre-
exercise, during exercise, and post-exercise supplement
and/or ergogenic aid has been thoroughly investigated in
recent research
Research
 Past research has shown protein and carbohydrate
supplements to positively influence endurance
performance
 A majority of the studies conducted on these
supplements preceding exercise involve a glycogen
depletion and resting period prior to supplementation
(Berardi, et al., 2008; Ferguson-Stegall, et al., 2010; Howarth, Moreau, Phillips, &
Gibala, 2009; Ivy, et al., 2003).
 As tapering periods are common during training, this
method of testing may not properly represent an athlete’s
physical state prior to competition
Purpose Statement
 The purpose of the current study was to examine the
effect of a BCAA supplement with and without
carbohydrate on performance in competitive cyclists
Methods
 Subjects (N=6)
Table 1. Demographics



College men recruited
from the GSU Cycling
Club
Subjects were randomly
assigned to a treatment
order
Each subject completed
three double blinded
experimental trials
separated by at least one
week
Variable
Mean ± SD
Age (years)
20.50 ± 1.22
Weight (kg)
72.98 ± 6.78
Height (cm)
174.00 ± 4.20
Vo2 max (ml/kg/min)
59.5 ± 7.9
BMI (kg/m2)
22.8 ± 1.8
Methods
 Supplements
BCAA
BCAA+CHO
Placebo
1 Teaspoon BCAA
Powder (5g)*
1 Teaspoon BCAA
Powder (5g)*
--
500 ml Powerade
Zero
500ml 6% CHO
Powerade (30g)
500 ml Powerade
Zero
20 calories
140 calories
0 calories
 *2.5g leucine, 1.25g isoleucine, and 1.25g valine (2:1:1 Ratio)
Methods
 VO2 Max test

Each subject’s maximal oxygen uptake (VO²max) was determined on
an electrically braked cycle ergometer

(Parvo Medics' TrueOne® 2400)

Computerized metabolic cart that measures inspiration and
expiration gas exchange variables

Subjects were tested in a 3- hour fasted state

Validity and reliability (Bassett DR, 2001; Crouter SE, 2006)
 Graded test
Began to cycle at 100 watts
 Watts increased by 25 every minute until volitional exhaustion was
reached
 Heart rate was obtained using a polar heart rate monitor

Methods
 Time to Exhaustion Test
 Subjects were instructed to avoid food, tobacco, alcohol, and
caffeine for 12 hours prior to taking the test
 Fitted with a mouthpiece, nose clip, and headgear
 A polar heart rate strap with a sensor fitted around the
subject’s chest
 Subjects consumed the supplement and then rested for 10
minutes
Performance Measurement
 Timed cycle to exhaustion
 10 minutes after consuming the test drink
 2 minute warm up at 100 watts
 80% Vo2 max until exhaustion
Individualized
 Wattage increased in 2 increments
 Self- selected pedal cadence
 between 70 and 100 RPM
 A warning was given when their cadence dropped by ≥ 10 r/min
for more than 20 seconds
 The second time this occurred, the trial was terminated

Perceived Performance Measurement
 Ratings of Perceived
Exertion



Validated Borg 1-10 RPE
scale
Taken every 3 minutes
during the experimental
trial
Averages were used for
data analysis
Hypothesis # 1
 Subjects receiving CHO + BCAA will significantly
improve time to exhaustion when compared to BCAA
and placebo
Statistical Analysis:


ANOVA with Repeated Measures

IV = Supplement group (BCAA, BCAA+CHO, PL)

DV = Time to exhaustion

Alpha= 0.05
Hypothesis # 2
 Subjects receiving CHO + BCAA will demonstrate
significantly lower average RPE scores during
exercise when compared to BCAA and placebo
Statistical Analysis:


ANOVA with Repeated Measures

IV = Supplement group (BCAA, BCAA+CHO, PL)

DV = Average RPE score during exercise

Alpha= 0.05
Results
 Hypothesis #1
 Cycling time to exhaustion was not significantly different
between trials, F(2,10) = .224, p > 0.05.
Mean Time to Exhaustion (min)
18
16
14
12
10
8
6
4
2
0
Placebo
BCAA
BCAA+CHO
Results
 Hypothesis #2
 Average ratings of perceived exertion were not significantly
different between trials, F(2,10) = 4.026, p = .052.

There was a trend toward a lower RPE during BCAA
Average RPE
9
8
7
6
5
4
3
2
1
0
RPEplacebo
RPEbcaa
RPEbcaacho
Discussion
 The main finding in the study was that the addition
of carbohydrate to a drink containing branchedchain amino acids did not alter time to exhaustion or
ratings of perceived exertion during the ride.
 These results suggest that the ingestion of BCAA’s
prior to high-intensity exercise does not improve
performance or perceived performance.
Discussion
 Amount of CHO


6% solution or 30g of CHO per supplement
Could have been to0 low


Higher use of CHO at the higher intensity (80%Vo2 max)
Not individualized by body weight
 Amount of BCAA’s


5g per supplement or a standard serving size
Previous studies have shown significance with similar or higher
amounts
 Ratio of BCAA’s


2:1:1 leucine:isoleucine:valine
Still undetermined which ratio is most effective
Discussion
 Many studies finding improved time to exhaustion
used whole protein sources rather than BCAA’s only

Ivy et al. (2003), Saunders et al (2004), Niles et al. (2001),
Martinez-Lagunas et al. (2010), Ferguson-Stegall et al. (2010)
 Supplementing complete protein source (i.e. whey)
may have a better effect on time to exhaustion
Discussion
 Trend toward lower RPE during BCAA

Could be due to delayed central fatigue in the brain
Decreased Tryptophan:BCAA ratio
 Unable to determine without blood analysis


Several studies have found similar results (Blomstrand, 1997; Greer,
2011; Hsu, 2011)
Demonstrated lower perceived exertion during exercise when
supplemented BCAA’s
 Found increased plasma BCAA’s and an decreased Tryptophan:BCAA
ratio

 RPE during BCAA+CHO

Intake of CHO can delay the increase in concentration of free
tryptophan

Therefore delaying central fatigue
Discussion
 Lack of dietary control
 Glycogen stores could have influenced performance
There is evidence that higher than normal pre-exercise muscle
glycogen contents increase the time to exhaustion and
performance (Bussau, 2002).
 Low CHO diet prior could result in especially low glycogen levels
causing a decrease in performance.
 High CHO diet prior could result in increased performance due to
supersaturating the glycogen stores.


Having subjects consume a standardized diet the day before
the trials would be ideal
Discussion
 Future Research
 Amount of BCAA’s and ratio of isoleucine:leucine:valine



Could be supplemented during exercise
Standardized diets for subjects
Blood analyses
Plasma BCAA
 Tryptophan:BCAA
 Plasma glucose & insulin


Lower % of VO2 max
Conclusion
 Consuming a pre-exercise supplement containing
BCAA’s with or without CHO did not appear to have
an effect on performance or perceived performance
in competitive cyclists
 Additional research is needed
Limitations
 Limitations

Sample selection was non-randomized

Small sample size

Lack of dietary control
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