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BCAAs: A powerful dose for muscle growth and fat loss

Editor's Note: I write a monthly column for Muscle & Fitness called "Born Fit", where I answer real questions.   This article focuses on BCAAs and fat loss.   This is an uneditable answer that does not have to be reprinted in the magazine.   Ask a question using #BornFit if you would like to be considered for publication.   -AB What are the benefits of taking BCAAs to increase muscle growth? Since I published a book on intermittent fasting, there has been a lot of interest in BCAAs (branched-chain amino acids).   I am the only one responsible. This was unfortunately translated to: BCAAs increase muscle gains, so I should consume them.   It is a lot. BCAAs are similar to protein dosing.   In some cases, you might not need to take them as a separate component of your diet or supplement plan. What do BCAAs really do? BCAAs, as you can see, are three amino acids that have a side chain which is branched.   They are leucine (or isoleucine) and valin...
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Buyer's Note: Not all Multivitamins Are Created Equal

Multivitamins, which are classified as supplements by the FDA, can have varying quality and be easy to find a product that's less effective. Because the multivitamin label claims are not managed by a regulatory body, it is impossible to take them at face price.   You can find out if the supplement has passed any tests for quality, safety, or contamination by looking at seals from approved non-governmental organizations. These seals of endorsement prove that the supplement was correctly manufactured and actually contains the ingredients indicated on the label.   (This is critical considering that supplement labeling fraud is common.   They also test for harmful substances.   Here are two methods that can give you reasonable assurance that the contents of your bottle match its label. U.S. Pharmacopeia – USP test a supplement on four P’s: Performance, Potency and Purity.   Positive Identity indicates that the vitamins, minerals and other nutrients listed on the sup...
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Buyer's guide: Not all multivitamins are created equal

Multivitamins are considered supplements. FDA regulations of supplements can be very hands-off so it is easy to buy a product with lower quality. Because multivitamins are not managed by governing bodies that set standards, you cannot take the claims on multivitamin labels at face value.   Non-governmental organizations have certain seals that will tell you if the supplement passed their quality, potency and contaminants tests. These seals are used to verify that the product was made correctly and that it actually contains the ingredients on the label.   This seal of approval is vital, considering the prevalence of false labeling in the supplement market.   They also test for harmful contaminants.   These two provide a reasonable guarantee that the contents inside the bottle match those on the label. U.S. Pharmacopeia – USP evaluates a supplement for the four P's of Positive Identity, Potency Purity, Purity, Performance.   Positive identity means that the supple...
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Buyer's Guide: All multivitamins do not work equally

Multivitamins fall under the umbrella of supplements. FDA regulation of supplements is strict. Because of this, quality can vary. It's easy for a supplement to be less effective. The claims on multivitamin labels can't be taken at face value as they haven't been regulated by any governing body.   Certain seals of approval can be obtained from non-government agencies that can verify that the supplement has passed all their tests for quality and safety. These seals of acceptance prove that the supplement has been manufactured correctly and contains the ingredients listed on its label.   This is especially important considering the fact that there is so much false labeling in supplement markets.   They also check for harmful chemicals.   These two will give you some assurance that what's in the bottle matches what's printed on its label. U.S. Pharmacopeia – USP checks a supplement against four P's, Positive Identity (potency), Purity (purity), and Performance.   Po...
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