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  • C STUDIO TRAINING PRESENTS:

    AMINO ACIDS & INTERMITTENT FASTING

    HOW TO OPTIMIZE THE BUILDING BLOCKS OF PROTEIN & HOW TO CORRECTLY PRACTICE ONE OF THE BEST FAT LOSS TOOLS FOR BUSY BODIES

  • BCAA’S BRANCHED CHAIN AMINO ACIDS

    THE SCOOP ON BCAA’S

  • WHAT DO AMINO ACIDS DO?

    • They are the building blocks of protein- protein is broken down into various amino acids

    • Maintains muscle mass during a caloric deficit (allows you

    to eat less calories but still maintain your built up muscle mass)

    • Lessens soreness and a quicker recovery time

    • Curbs your appetite

    • Aids in energy, Aids in fat loss, Boosts muscle growth

    • Greater stimulation of protein synthesis

    • Decreases serotonin & limitation of ammonia

    • Stronger immune system

  • HOW ARE AMINO ACIDS MADE?

    • Amino acids are made up of essential and nonessential aminos

    • Essential- not made by the body, must get supplemented from food or drink

    • Non Essential- made by the body but not enough for ideal results

    • (Semi Essential)- May be needed by the body under certain circumstances; Histidine & Arginine

    • BCAAs are able to bypass the liver and digestion and go straight into the bloodstream to the muscle

  • HOW DO AMINO ACIDS WORK? • When BCAA’s are taken post-workout the can lower cortisol levels & replaces them with BCAA levels in

    the muscle- cortisol destroys muscles- it breaks down muscles when the body does not have enough

    glucose (during stress &/or intense workouts) to create sugar

    • Gives you enough consistent intensity to stimulate muscle growth

    • Ideal ratio 2:1:1 (Leucine:Isoleucine:Valine); any higher works against you for energy

    • Best results when taken around time of your workout

    • During exercise tryptophan is converted in the brain to 5-hydroxytyptame

    (5-HT) aKa serotonin. Serotonin tells the body that it is fatigued, leading to reduction of muscle strength

    and endurance. Valine, one of the most important amino acids, competes with the serotonin and typically

    wins

  • 3 MOST IMPORTANT ESSENTIAL AMINOS LEUCINE, ISOLEUCINE, & VALINE MAKE UP 35% OF THE AAS IN

    THE MUSCLES

    • Valine- as mentioned previously with the tryptophan, increases energy and lessens fatigue; Also important role

    in muscle coordination & brain function.

    • Isoleucine- aids in fat loss by increasing fat burning and inhibiting fat storage, especially for high fat diets;

    activates PPAR(- increases activity of genes that

    encourage greater fat burning in the body while

    decreasing activity of genes that normally increase fat

    storage #moreburninglessstoring; increases body’s ability

    to use glucose (carbs) more efficiently by using stored fat

  • 3 MOST IMPORTANT AMINOS CONT.

    • Leucine- the MVP of aminos; responsible for muscle growth because of MPS (muscle

    protein synthesis) the more MPS the more

    muscle growth; Leucine prevents formation

    of ammonia (-prevents protein synthesis);

    aids in DOMS (delayed onset muscle

    soreness)

  • ADDITIONAL IMPORTANT NON/SEMI ESSENTIAL AMINOS

    ◦ Arginine- semi- essential AA; facilitates muscle mass gain while limiting fat storage by utilizing your fat by encouraging lipid oxidation (>using fats for fuel); boosts

    immune system (-supplemented for overtraining); precursor to Nitric Oxide which

    helps your muscles receive nutrients & oxygen faster leading to faster recovery

    ◦ Carnitine- metabolite (Not AA) but naturally occurs in body and can be taken in supplement form; decreases body fat and gives body more energy because of its

    transportation of long-chain fatty acids into the mitochondria of cells to be used as

    fuel; aids in body’s uptake of good cholesterol and promotes normal blood

    circulation; ideal post-workout

  • ADDITIONAL IMPORTANT NON/SEMI ESSENTIAL AMINOS CONT’D- GLUTAMINE!!!

    • Glutamine- non-essential AA; can form 60% of your total AA’s because it can easily pass through the blood-brain barrier & aids in brain function and synthesis of muscle tissue (see below); helps get rid of bodies excess nitrogen; combats fat storage by getting converted into Glucose in the kidneys without effecting insulin levels, this bypasses fat deposition normally caused by insulin; sustains healthy growth hormone levels; great for improving diabetes & blood sugar.

    - Intense activity depletes Glutamine= Glutamine is produced & secreted in the brain in the Pituitary gland, once released it stimulates the liver to make an insulin-like growth factor I(GF-1), this hormone triggers the growth & repairing of bones/body tissue (muscles, skin & organs); because this is a nonessential amino that slows with age (drastically decreases in 20s) this is why children heal faster, high school athletes recover quicker etc)

  • WHERE TO GET BCAA SUPPLEMENTS

    • You can supplement amino acids through diet and eating a balanced variety of healthy foods, but the easiest/time efficient way is getting a powder that you typically put 1-2 scoops into 16oz

    water

    • Vitamin Shoppe & GNC are local stores to go get a hands on look at powder’s to add to water. Also Amazon & bodybuilding.com are other trusted sources for quick online shopping, many

    IG/social media fitness influencers have codes you can use for certain brands that can give you up

    to 30% when purchasing their sponsored product using their code (Local RI native

    @amandabuccifit Amanda Bucci has code AMANDA for 30% off PE Science- bodybuilding.com)

    • BCAAs that I have used and loved (&where I got them): Xtend BCAAs (GNC), Intraload (Alpha Pro Nutrition @ amazon.com), and Gold Standard Optimum Nutrition (bodybuilding.com/ local

    supplement stores)

  • THE SKINNY ON INTERMITTENT

    FASTING WHY DO IT

    HOW TO DO IT

    WHEN TO DO IT

  • WHY SHOULD YOU INTERMITTENT FASTING?

    • Do you wake up in the morning and not feel hungry? Then don’t eat! This is the type of person that is ideal for IF. If you are someone that needs to graze and snack all day, then this is not the tool

    for you. However, it is good to test options out and see if you can push yourself to try something

    new that may benefit to your goal, especially if you are looking for major fat loss.

    • Every time you eat, you spike insulin (not just when you eat carbs/sugar). Insulin is needed to make lean muscle protein, as it is the key to the cell that lets Amino Acids in to work their magic in protein

    synthesis. However only 1 teaspoon of sugar per gallon of blood is needed to open this cell door

    to let the aminos in to do their work. The average person takes in about 21 tsp of sugar per day,

    this is apprx 20 tsp above recommended amount of sugar which can lead to insulin resistance. IR is

    when the pancreas creates too much insulin because it is not getting a response that the cells

    received it, causing more insulin to be made which in turn, causes fat storage.

  • INSULIN RESISTANCE CONTD

    & HOW TO FIX IT

    • Since insulin is such a powerful hormone who’s main responsibility is to store fat,

    this makes it impossible to loose fat

    when you have too much of it built up.

    • Growth Hormone is another powerhouse hormone that counters

    Insulin and instead is the most

    authoritative fat burning hormone.

    Growth Hormone is released when

    exercise takes place, especially high

    intensity training and heavy resistance

    training.

  • HOW TO DO THE CELLULAR CLEANSE

    • IF is not a diet! It is a pattern of eating & not eating. You do not cut calories or eat certain foods, just instead consume them in a smaller time frame.

    • The fast gives your cells time to cleanse themselves of effects from bad diet to the mitochondria, the cells need to repair in order to function at maximum potential.

    • Ideal fat burning zone is a 16:8 [also known as “lean gains”](16 hours fasting 8 hours eating window). However, to start you may want to begin your fast with a smaller

    window, such as 12:12 (12 hour fast and 12 hour eating window). Best part? This can

    include your sleeping time! Example: stop eating at 8pm the night before, have

    breakfast at 8am next morning.

  • WHERE TO START

    • Once you have gradually built up fasting tolerance over weeks, your ultimate fasting window could be as limited as a 20:4 (20 hours fasting 4 hours eating

    window) up to a 24-72 hour full fast. The idea being that you spend more

    time in the fat burning state without an insulin spike.

    • While on the longer fasts it is recommended by most professionals to take BCAAs, as they help to provide the cells with enough nutrients to keep working

    and repairing without depleting the cells energy. BCAAs must especially be

    taken post workout to prevent muscle breakdown.

  • WHEN CAN I EAT?????? • For maximum fat loss, exercise is encouraged (- Remember

    growth hormone? The best fat burner our body’s make, and is made when we exercise?). Th

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