2708: Branched Chain Amino Acids & Creatine - What Supplements to Take After Exercise

[00:00:00] [SPEAKER_00]: It's another Q&A edition of Optimal Health Daily, and I'm Dr. Neal Malik.

[00:00:05] [SPEAKER_00]: Hey there, happy Friday and welcome to another Q&A edition of Optimal Health Daily.

[00:00:09] [SPEAKER_00]: Where I answer your health questions related to fitness, diet and nutrition, and lots more.

[00:00:14] [SPEAKER_00]: You send in the questions, and I answer them for you.

[00:00:17] [SPEAKER_00]: Oh, and if you do send in a question, will physically mail you a copy of our hardcover workbook

[00:00:22] [SPEAKER_00]: as long as you're in the US and we have some left.

[00:00:24] [SPEAKER_00]: Now, if you're outside of the US, still send in a question because we'll email you a digital version of the workbook.

[00:00:31] [SPEAKER_00]: Now I'll tell you how to send in a question at the end of the show, but for now, let's hear today's question as we optimize your life.

[00:00:42] [SPEAKER_00]: Today's question came via email.

[00:00:44] [SPEAKER_00]: Karen writes,

[00:00:46] [SPEAKER_00]: Hi, Dr. Neal.

[00:00:46] [SPEAKER_00]: Can you talk about Branch Chain amino acids and creatine, and if there's any benefit of using these products after workouts?

[00:00:54] [SPEAKER_00]: Thank you.

[00:00:55] [SPEAKER_00]: Thank you for taking the time to send in your question, Karen.

[00:00:58] [SPEAKER_00]: Now, in typical Dr. Neal fashion, I'll start from the beginning, just to make sure we all understand what Branch Chain amino acids are and how that differs from creatine.

[00:01:08] [SPEAKER_00]: Then I will get into whether they're useful or not.

[00:01:11] [SPEAKER_00]: Now, a while back, when I was at the gym, I heard a couple of gentlemen discussing Branch Chain amino acids.

[00:01:17] [SPEAKER_00]: One of them was saying,

[00:01:19] [SPEAKER_00]: Dude, you've got to start taking Branch Chain amino acids.

[00:01:22] [SPEAKER_00]: They've helped me improve my strength so much and my partner is noticing how much more rip diem.

[00:01:28] [SPEAKER_00]: His buddy then asked,

[00:01:29] [SPEAKER_00]: So which ones are you taking?

[00:01:31] [SPEAKER_00]: He replied,

[00:01:32] [SPEAKER_00]: I take creatine, Toreen, and CLA.

[00:01:35] [SPEAKER_00]: Unfortunately, this individual was a bit mistaken about what Branch Chain amino acids are.

[00:01:41] [SPEAKER_00]: He mentioned creatine, Toreen, and CLA.

[00:01:44] [SPEAKER_00]: Creatine is not a Branch Chain amino acid, more on this a little later.

[00:01:48] [SPEAKER_00]: Toreen isn't either,

[00:01:50] [SPEAKER_00]: and CLA or conjugated, little lake acid is actually a fat.

[00:01:56] [SPEAKER_00]: Now, before I answer your question, Karen, I'll start with a quick disclaimer.

[00:02:00] [SPEAKER_00]: I am not sponsored by any supplement manufacturer.

[00:02:03] [SPEAKER_00]: My goal, as always, is to tell you the truth to the best of my knowledge.

[00:02:08] [SPEAKER_00]: More often than not, my information comes from published research studies.

[00:02:13] [SPEAKER_00]: By doing this, I'm hoping that what I report to you comes from a minimally biased perspective.

[00:02:18] [SPEAKER_00]: This is because when we rely on other people's experiences with supplements or meal plans or workout routines,

[00:02:25] [SPEAKER_00]: there's a really high probability that what they're doing may not work for you at all.

[00:02:30] [SPEAKER_00]: This is why we need well-designed studies, so we can try and figure out if Branch Chain amino acids

[00:02:36] [SPEAKER_00]: and creatine supplements, for example, work for most people.

[00:02:41] [SPEAKER_00]: Also, please know that each supplement manufacturer is different.

[00:02:44] [SPEAKER_00]: Some follow strict quality and purity standards. Others don't.

[00:02:49] [SPEAKER_00]: So, before you buy a supplement, it's best to research the manufacturer first.

[00:02:55] [SPEAKER_00]: Okay, now finally, let's get to it.

[00:02:58] [SPEAKER_00]: I'll start by describing what Branch Chain amino acids are.

[00:03:02] [SPEAKER_00]: The Branch Chain amino acids include proteins that the body cannot create on its own.

[00:03:08] [SPEAKER_00]: Our bodies are pretty good at mixing and matching the proteins in some of the foods we eat

[00:03:12] [SPEAKER_00]: to support optimal growth and development, but there are some proteins the body cannot make on its own.

[00:03:19] [SPEAKER_00]: These include specific proteins called Lucine, Isolucine and Veiline.

[00:03:24] [SPEAKER_00]: These three amino acids or protein, same thing, are types of Branch Chain amino acids.

[00:03:32] [SPEAKER_00]: So why are they called Branch Chain amino acids?

[00:03:35] [SPEAKER_00]: Sometimes you'll see them abbreviated BCAA's.

[00:03:39] [SPEAKER_00]: It's because if you were to look at these amino acids under a microscope,

[00:03:43] [SPEAKER_00]: you would see that their chemical structure makes it look like that they have these branches

[00:03:47] [SPEAKER_00]: growing out from the center or the trunk of the molecule.

[00:03:51] [SPEAKER_00]: In fact, Branch Chain amino acids make up about a third of our skeletal muscle.

[00:03:57] [SPEAKER_00]: So not only are our muscles composed of Branch Chain amino acids,

[00:04:01] [SPEAKER_00]: but our bodies aren't able to produce them on their own.

[00:04:04] [SPEAKER_00]: No under fitness enthusiasts are talking about supplementing with this stuff.

[00:04:08] [SPEAKER_00]: And in fact, those that supplement with Branch Chain amino acids often believe that they are preventing muscle breakdown

[00:04:13] [SPEAKER_00]: and improving their athletic performance.

[00:04:16] [SPEAKER_00]: But do they actually do that?

[00:04:18] [SPEAKER_00]: Sadly, the research is inconclusive.

[00:04:20] [SPEAKER_00]: Some human studies have found that supplementing with Branch Chain amino acids

[00:04:24] [SPEAKER_00]: helps to prevent muscle breakdown and improve athletic performance.

[00:04:28] [SPEAKER_00]: Other studies? Not so much.

[00:04:31] [SPEAKER_00]: So some researchers believe that it's not about the total amount of Branch Chain amino acids consumed,

[00:04:37] [SPEAKER_00]: but in order for them to be more effective,

[00:04:40] [SPEAKER_00]: you need the right ratio of these Branch Chain amino acids.

[00:04:44] [SPEAKER_00]: So you need the right ratio of Lucine, Isolucine and Veiline.

[00:04:48] [SPEAKER_00]: The optimal ratio is still being studied,

[00:04:50] [SPEAKER_00]: but some believe a ratio of 2 to 1 to 1, Lucine, Isolucine, Teveiline is best.

[00:04:58] [SPEAKER_00]: And to go back to your question, Karen,

[00:05:00] [SPEAKER_00]: consuming Branch Chain amino acids before or after a workout can be helpful.

[00:05:05] [SPEAKER_00]: Now does that mean you should take a Branch Chain amino acid supplement?

[00:05:09] [SPEAKER_00]: For most, taking a Branch Chain amino acid supplement

[00:05:12] [SPEAKER_00]: is relatively safe and has minimal side effects.

[00:05:15] [SPEAKER_00]: But the problem is, we still don't know what the ideal dosage is.

[00:05:20] [SPEAKER_00]: Something that 1 to 5 grams of Branch Chain amino acids is enough.

[00:05:25] [SPEAKER_00]: However, when randomly testing some of the products available on the market,

[00:05:30] [SPEAKER_00]: we find that some of them don't contain the amount of amino acids they claim.

[00:05:34] [SPEAKER_00]: Even worse, some don't have any of the Branch Chain varieties at all.

[00:05:39] [SPEAKER_00]: Instead, they use fillers.

[00:05:41] [SPEAKER_00]: So like I said at the beginning of the show,

[00:05:43] [SPEAKER_00]: be sure to do your due diligence and research any

[00:05:46] [SPEAKER_00]: and all supplements you're currently taking or planning on taking.

[00:05:50] [SPEAKER_00]: A great resource is consumerlab.com.

[00:05:53] [SPEAKER_00]: Also, keep in mind, the body may have a limit

[00:05:56] [SPEAKER_00]: as to how much protein it can absorb at a time.

[00:05:59] [SPEAKER_00]: If you're consuming more than that,

[00:06:01] [SPEAKER_00]: especially through supplements, Branch Chain amino acid or not,

[00:06:04] [SPEAKER_00]: your body may not use it,

[00:06:06] [SPEAKER_00]: and it will either excrete it through your urine or convert it to fat.

[00:06:11] [SPEAKER_00]: Now, the good news is you can find Branch Chain amino acids

[00:06:15] [SPEAKER_00]: in many protein rich foods we commonly consume,

[00:06:18] [SPEAKER_00]: like dairy, eggs, meat, poultry, legumes, and fish.

[00:06:23] [SPEAKER_00]: And the added bonus is that the proteins found in these foods

[00:06:26] [SPEAKER_00]: are easily absorbed and used by the body.

[00:06:30] [SPEAKER_00]: Now onto creatine.

[00:06:31] [SPEAKER_00]: Creatine is a compound that the liver naturally produces.

[00:06:35] [SPEAKER_00]: It's a really interesting compound because some researchers call it

[00:06:38] [SPEAKER_00]: an amino acid, whereas others refer to it as a metabolite.

[00:06:42] [SPEAKER_00]: Either way, here's what we can agree on.

[00:06:45] [SPEAKER_00]: Most animals, basically any animal that has liver,

[00:06:48] [SPEAKER_00]: including us humans, make creatine naturally.

[00:06:51] [SPEAKER_00]: The term creatine is actually a shortened version of creatine's full name.

[00:06:55] [SPEAKER_00]: Creatine phosphate or phosphocreatine.

[00:06:58] [SPEAKER_00]: When you buy creatine as a supplement,

[00:07:01] [SPEAKER_00]: you may see it called creatine monohydrate.

[00:07:04] [SPEAKER_00]: I'll discuss why that is in a bit,

[00:07:06] [SPEAKER_00]: but basically after the liver makes creatine

[00:07:09] [SPEAKER_00]: in the form of creatine phosphate,

[00:07:11] [SPEAKER_00]: it gets sent through the bloodstream to the muscles.

[00:07:14] [SPEAKER_00]: Because the same process occurs in animals,

[00:07:16] [SPEAKER_00]: if at any point we consume animal flesh, like beef, chicken, fish, pork,

[00:07:21] [SPEAKER_00]: and so on, we consume small amounts of creatine.

[00:07:25] [SPEAKER_00]: So what does creatine do when it's in our muscles

[00:07:28] [SPEAKER_00]: or when we eat it?

[00:07:29] [SPEAKER_00]: While creatine helps our muscles generate energy,

[00:07:32] [SPEAKER_00]: more energy in the muscles,

[00:07:34] [SPEAKER_00]: may mean more strength and endurance.

[00:07:37] [SPEAKER_00]: And we want both of these effects

[00:07:38] [SPEAKER_00]: when we're working out or competing.

[00:07:40] [SPEAKER_00]: This is why creatine supplementation is so common.

[00:07:43] [SPEAKER_00]: Most studies have found that supplementing with creatine

[00:07:46] [SPEAKER_00]: can be helpful for high intensity exercise

[00:07:48] [SPEAKER_00]: that are short duration.

[00:07:51] [SPEAKER_00]: So creatine may be most helpful for exercises

[00:07:53] [SPEAKER_00]: like weightlifting and sprinting,

[00:07:56] [SPEAKER_00]: but if we're trying to improve our longer distance activities

[00:07:59] [SPEAKER_00]: like running a mile or more or cycling or rowing or swimming,

[00:08:04] [SPEAKER_00]: it may not be helpful.

[00:08:05] [SPEAKER_00]: Other studies have found that for those with already high

[00:08:08] [SPEAKER_00]: creatine levels in their systems,

[00:08:10] [SPEAKER_00]: like those that eat a balanced diet,

[00:08:12] [SPEAKER_00]: supplementing with extra creatine

[00:08:14] [SPEAKER_00]: doesn't seem to help.

[00:08:16] [SPEAKER_00]: Now, if you and your healthcare provider

[00:08:17] [SPEAKER_00]: do decide that using creatine supplements is right for you,

[00:08:21] [SPEAKER_00]: then you want to be sure to get the right type of supplement.

[00:08:24] [SPEAKER_00]: The body seems to respond best

[00:08:25] [SPEAKER_00]: when supplemented with creatine monohydrate

[00:08:28] [SPEAKER_00]: as opposed to its other forms, like creatine pyruvate.

[00:08:32] [SPEAKER_00]: Studies have found that for most people,

[00:08:34] [SPEAKER_00]: creatine supplementation is safe,

[00:08:36] [SPEAKER_00]: provided that the product is free of impurities

[00:08:39] [SPEAKER_00]: and that dosing instructions are followed.

[00:08:42] [SPEAKER_00]: And when it comes to the best time to use it,

[00:08:45] [SPEAKER_00]: studies have found that it may be most effective

[00:08:47] [SPEAKER_00]: to supplement with creatine after a resistance training

[00:08:50] [SPEAKER_00]: or strength training workout.

[00:08:53] [SPEAKER_00]: Now, for those with preexisting kidney disease,

[00:08:55] [SPEAKER_00]: creatine supplementation is not recommended.

[00:08:58] [SPEAKER_00]: This is because again,

[00:08:59] [SPEAKER_00]: any excess or unused creatine in the body

[00:09:02] [SPEAKER_00]: has to be removed or excreted

[00:09:04] [SPEAKER_00]: and that is the job of the kidneys,

[00:09:06] [SPEAKER_00]: which may place them under stress.

[00:09:09] [SPEAKER_00]: So what's the bottom line?

[00:09:11] [SPEAKER_00]: The bottom line is that when we talk about branch

[00:09:13] [SPEAKER_00]: chenamineoh acids, the research is a bit unclear.

[00:09:16] [SPEAKER_00]: But if you and your doctor decide to give supplementation

[00:09:19] [SPEAKER_00]: with either branch chenamineoh acids

[00:09:21] [SPEAKER_00]: or creatine or both a try,

[00:09:23] [SPEAKER_00]: then be sure to first,

[00:09:26] [SPEAKER_00]: created a demand for those supplements

[00:09:27] [SPEAKER_00]: by performing some resistance training

[00:09:29] [SPEAKER_00]: or strength training regularly,

[00:09:31] [SPEAKER_00]: then followed the dosing instructions

[00:09:33] [SPEAKER_00]: on the product packaging.

[00:09:35] [SPEAKER_00]: When it comes to branch chenamineoh acids,

[00:09:37] [SPEAKER_00]: according to the research I've seen,

[00:09:39] [SPEAKER_00]: you can take them before or after a workout.

[00:09:41] [SPEAKER_00]: And creatine may be most effective after a workout.

[00:09:49] [SPEAKER_00]: Thank you again for taking the time

[00:09:50] [SPEAKER_00]: to send in your question, Karen,

[00:09:52] [SPEAKER_00]: answering your questions is my favorite part of the show.

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[00:10:38] [SPEAKER_00]: All right, that'll do it for another Q&A edition

[00:10:40] [SPEAKER_00]: of Optimal Health Daily.

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